Welcome to the Haem-o-mat

1. Description

Aerobics is a dynamic fitness workout combining dance elements with gymnastic movements, supported by motivating, rhythmic music.

2. Strained muscles

All muscle groups

3. Risk of injuries

Rhythmic jumps in aerobics tend to put a lot of strain and stress on the ankle, knee and hip joints on the spine. The rapid changes of direction put strain on muscles, tendons, ligaments and joint cartilage.

1. Description

Air hockey is a game of skill for two to four players. The players, facing each other, move the puck back and forth until it slides into the goal of the opponent. As soon as a certain time or an agreed number of points is reached, the respective player has won. The puck cannot be touched or blocked with anything other than the stick and not with any part of the body.

2. Strained muscles

Arm and leg muscles

3. Risk of injuries

Minimal risk of injury.

1. Description

Fishing involves catching fish with a flexible fishing rod, a line, and hooked bait. But as with any hobby, fishing too has a variety of special methods.

2. Strained muscles

Upper body, arms

3. Risk of injuries

Overall, there is a low risk of injury. Dangers arise due to carelessness. For example, there is a risk of injury and infection from the fishhook, from tripping over tent pegs or uneven places.

1. Description

Water gymnastics, also known as aqua gymnastics, are one of the gentlest yet most effective exercise forms. The whole-body workout can be practiced in a variety of ways, for example, as aqua jogging– a distinction is made between running in deep water with a life jacket providing the necessary buoyancy, and jogging with contact to the ground. Aquarobics and Aquastep are the water versions of aerobics and step.

2. Strained muscles

Full-body workout

3. Risk of injuries

The water slows down all movements and reduces the risk of of injury.

1. Description

Badminton is a so-called rebound game and is played with two to four people. The aim is to pass the shuttlecock over the net and place it in the opponent's court in such a way that the opponent cannot return it.

2. Strained muscles

Legs and the striking arm

3. Risk of injuries

Overall, there is a relatively low risk of injury as there is no direct contact with the opponent in badminton. Twisting an ankle can cause possible injuries, sudden stopping movements can lead to knee problems or general overloading could produce shoulder joint injuries. There rule here is: the more competitive the game, the higher the risk of injury.

1. Description

Track cycling comprises the cycling races, which are held on a cycling track. The track is raced counterclockwise.

2. Strained muscles

Leg and trunk muscles

3. Risk of injuries

There is a risk of injuries due to falls and collisions with others on the track.

1. Description

Baseball is a batted ball game between two opponent teams. The defenders put a ball into play, which the attackers have to then hit with a bat. If the ball is hit successfully, the attackers can score points by running four bases.

2. Strained muscles

Arm muscles, shoulder muscles, calf muscles, leg muscles

3. Risk of injuries

Injuries can occur in the shoulder area, and there is a risk of head injury, especially when the ball hits the face. Lesions can also occur due to misuse and overloading.

1. Description

Basketball is a technically and tactically demanding ball game in which two teams of five players each compete against each other, aiming to throw the ball into the opponent's 3.05 metre high basket.

2. Strained muscles

Arm and shoulder muscles the legs and buttocks

3. Risk of injuries

High risk of joint, tendon and ligament injury. Particularly at risk are ankle and knee joints and fingers.

1. Description

Beach handball is played on a sand court of 27 × 12 metres. The goal area is rectangular, contrary to the indoor handball semicircle. In contrast to indoor handball, there are different numbers of points depending on the type of goal thrown. For a single goal, the team receives one point.

2. Strained muscles

Leg, arm, shoulder and trunk muscles

3. Risk of injuries

Due to the surface and technical nature of the game, there is a low risk of injury. Possible injuries could be caused by twisting the ankle in the sand.

1. Description

Beach football is a trendy type of football played on sand, similarly to beach volleyball. The game is played barefoot on the sand surface - only elastic foot or ankle bandages are permitted. The game consists of three periods of twelve minutes each. After each game period, the sides are switched. If the game is tied, there is an extra period of three minutes.

2. Strained muscles

Leg and buttock muscles

3. Risk of injuries

Due to the surface and the technical nature of the game, the risk of injury is small. However, there is still a risk of injury, especially when twisting the ankle in the sand.

1. Description

In beach volleyball, two teams of two face each other on a sand court. The playing field in beach volleyball is eight x eight metres - in contrast to the nine x nine metre field in the hall.

2. Strained muscles

The main focus is on bounce (leg and pomus muscles) and punching power (arm and shoulder muscles).

3. Risk of injuries

Joint problems and strained ligaments and tendons are not uncommon in volleyball. Fingers, knees and ankles are particularly impacted. The best way to prevent injuries is to have good technique when digging and hitting. Sprains of the wrist and finger joints and twisting of the ankle can occur. Injury-prone situations also include blocks and injuries when the player falls or is knocked to the ground while trying to defend the ball (pike digging).

1. Description

Hiking in mountainous terrain is referred to as Mountain hiking, although the boundaries between hiking, mountain walking and mountaineering are not precisely defined.

2. Strained muscles

Leg muscles

3. Risk of injuries

Overall, there is a very low risk of injury. People who stumble easily or have difficulty concentrating are advised to seek out flat hiking trails. Use caution when walking downhill (stress on ankles!).

1. Description

Billiards is a game in which two people or two teams play against each other by trying to get balls into specific positions on a table. The cue is used to hit the billiard balls on a billiard cloth-covered table. This requires high levels of focus and a good eye-hand coordination.

2. Strained muscles

Arm and shoulder muscles of the playing arm

3. Risk of injuries

Billiard is a sport with very low strains and a low risk of injury. Injuries could occur due to carelessness.

1. Description

A BMX bike is a special bicycle. It usually has small, wide wheels, a small, stable frame and high handlebars. The saddle is usually very low, as you mostly ride standing up. BMX bikes have no gears and no suspension.

2. Strained muscles

Whole body

3. Risk of injuries

The risk of injury from falls is relatively high.

1. Description

Boccia is the Italian version of boules, where the aim is to place your own balls as close as possible to a smaller target, or to achieve shooting away your opponent's ball. You need a high level of concentration and fine motor skills between the hand-eye coordination to succeeed.

2. Strained muscles

Arm and shoulder muscles, legs

3. Risk of injuries

In boules and boccia, you run the risk of being hit by a ball.

1. Description

Sport archery is a shooting sport, practiced with bow and arrow. Arrows are shot at standardised targets with bows.

2. Strained muscles

Arm and shoulder muscles.

3. Risk of injuries

There is a risk of injury due to incorrect and excessive strain. In addition, arm injuries (bruises) can occur due to the tensioning of the bows.

1. Description

The aim of the game is to throw a ball over a set distance with as few throws as possible. Bosseln is played in different variations on open spaces (fields, meadows), public roads and paved pathways.

2. Strained muscles

Throwing arm, legs

3. Risk of injuries

Minimal risk of injury.

1. Description

Indoor bouldering refers to climbing at jumping height. Bouldering is done without a rope or harness at a maximum height of 4 metres. There are thick mats on the floor that ensure a soft and safe landing. A route is climbed and then simply jumped off or climbed back to the ground.

2. Strained muscles

Hand muscles for gripping, upper arm and shoulder muscles for arm bending and pulling, abdominal and hip flexor muscles, leg muscles for extending the knees, muscles of the feet.

3. Risk of injuries

The risk of injury can result from controlled and uncontrolled falls into the rope or onto the jump mat. Practice shows that in climbing, most areas of pain in the upper body, arms and hands manifest themselves insidiously.

1. Description

In bowling, a ball is thrown at a formation of ten pins/cones. The aim is to knock down as many pins/cones as possible with as few throws as possible. Bowling is a variation of skittles with holes for the fingers in the ball. The main task is the focused arm-eye coordination, as well as the fine coordination between eye, finger, hand.

2. Strained muscles

Arm and finger muscles

3. Risk of injuries

In bowling, the greatest danger is that the ball may be accidentally thrown backwards. If balls with undersized holes are used, there is a risk of injury to the fingers. The risk of slipping must be considered on the slippery bowling floor.

1. Description

Boxing is a martial art in which two opponents fight each other with their fists only. The aim is to score as many hits as possible on the opponent or to put him out of action by knocking him out.

2. Strained muscles

All muscle groups, upper body

3. Risk of injuries

In professional boxing, there is a significant health risk for head, heart, internal organ and joint injuries. The focus is not always the bleeding head laceration, nosebleed, various bruises or crooked nose.

1. Description

Calisthenics is body weight training. The street workout is amazingly simple, yet has an enormous effect on the whole body.

2. Strained muscles

All muscle groups

3. Risk of injuries

If the exercises are performed incorrectly, ligaments can be overstretched or muscle fiber tears can be contracted. All exercises should be performed consciously and precisely to avoid injury.

1. Description

Cardio boxing and its innovative variants are a completely innovative type of aerobics, not only allowing for a more intensive workout, but also strengthening one's own defences to a certain extent and thus significantly increasing one's self-confidence. As a rule, boxing classes involve different punch and kick combinations against imaginary opponents.

2. Strained muscles

All muscle groups, upper body

3. Risk of injuries

Less risk of injury as there is no contact with the opponent. There is risk of excessive strain and strain injuries.

1. Description

Cheerleading is a sport consisting of different elements such as gymnastics, acrobatics, dance and cheering.

2. Strained muscles

Body tension, whole body

3. Risk of injuries

A relatively high injury risk due to falls exists. This injury risk is reduced by the so-called "spotters".

1. Description

Crossfit is an American fitness sport combining weightlifting, sprinting, deadlifting and gymnastics. The aim is to train the body in a balanced way through different disciplines.

2. Strained muscles

All muscle groups

3. Risk of injuries

The biggest risk of injury is performing the exercises incorrectly. It can also lead to improper and excessive loads and tendon insertion irritation and joint inflammation.

1. Description

The crosstrainer is a fitness machine for endurance training, for fitness training in fitness studios and home use. Compared to a bicycle trainer, which mainly trains the leg muscles, the special design of the cross trainer trains many more main muscle groups. The form of movement is similar to walking, but there is no need to step on it, which puts a strain on the joints.

2. Strained muscles

Back, Abs, Buttocks, Legs

3. Risk of injuries

The risk is very low because of the guided movement.

1. Description

Curling is a winter sport played on ice similar to curling and has parallels to the ball sports of boules and boccia.

2. Strained muscles

Legs, back, arms

3. Risk of injuries

There is risk of injury from falls on the ice.

1. Description

Darts is a game of skill and precision that involves throwing darts at a round target (the dartboard).

2. Strained muscles

Throwing arm

3. Risk of injuries

There is risk of injury from the arrows.

1. Description

Equestrian sport offer direct contact with animals and the great outdoors through leisure-oriented riding. In dressage, the horse's natural movements are encouraged and refined through gymnastic exercises.

2. Strained muscles

Supporting muscles of the torso (abdominal and back muscles) and the inner thighs (adductors) are trained

3. Risk of injuries

The risk of injury tends to be minimal. However, falls can cause serious spinal injuries or fractures of the arm, collarbone and pelvis. It is important that you never ride without a helmet. Typical riding injuries include bites, kicks or bruises (being pushed against the wall by the horse) from a startled or out-of-control horse.

1. Description

Ice hockey is a five field players team sport and a goalkeeper on an ice surface about 60 m long and 30 m wide. The aim of the game is to get the puck, a small hard rubber disc, into the opponent's goal.

2. Strained muscles

All muscle groups, leg and back muscles

3. Risk of injuries

In general, there is a high risk of injury in ice hockey, particularly in competition. About 80 percent of injuries are acquired traumatic injuries. These also often result from the hard physical contact in the duel.

1. Description

Ice skating, or skating, involves skating on skates and performing artistic elements. This requires a high degree of of coordination and flexibility, especially of the muscles around the lumbar, pelvic and hip regions, as they suffer most strain.

2. Strained muscles

Trunk muscles, legs

3. Risk of injuries

The risk of injury from drops without protective clothing is high. The fluidity of movement spares the back and joints. Only if you skate fast and lean your upper body forward does the strain on your lumbar spine increase. While skating, there is furthermore a risk of hypothermia of the back.

1. Description

Curling is one of the precision sports in which a target must be hit as accurately as possible. The curling technique is actually quite simple: the heavy, round curling stick is picked up by the handle with one hand and placed in an upright position with momentum on the ice surface, on which it then glides.

2. Strained muscles

Beating arm side, the legs and the torso

3. Risk of injuries

There is a risk of injury from a possible fall on the ice.

1. Description

Cycling refers to moving around on a bicycle. The bicycle serves as a means of traffic and transport or as a piece of cycling equipment for leisure, health maintenance or competitive sport.

2. Strained muscles

Leg and trunk muscles

3. Risk of injuries

Cycling is considered a low-risk sport. Due to its benefits - guided movement, seated position, overall gentle load - cycling is also successful as a rehabilitation measure. Most injuries can result from falls.

1. Description

A bicycle ergometer is a piece of fitness equipment, most similar in design to a bicycle. On the one hand, bicycle ergometers can be used for fitness training– especially for building up fitness– and on the other, for ergometry.

2. Strained muscles

Leg muscles

3. Risk of injuries

The risk of injury is very low due to the guided motion.

1. Description

Motorsport encompasses all sports aiming to move motor-driven vehicles as quickly or skilfully as possible. Essentially, these are automobile sports (formula, touring/sports cars and sports car prototypes) as well as karting, motorcycling and motorboat racing.

2. Strained muscles

Trunk muscles

3. Risk of injuries

There is a high risk of injury due to possible accidents and high speeds.

1. Description

Skydiving refers to the the totality of actions from jumping, falling or freefalling to a person landing from an elevated position (usually from aircraft) using a parachute.

2. Strained muscles

Abdominal and back muscles, arm and leg muscles (steering and landing)

3. Risk of injuries

Skydiving is not a high risk sport, but there is still a risk of injury. Skydiving is an extreme sport that does not have a perfect every jump and injuries and fatalities happen every year.

1. Description

Fistball is a backstroke game in which two teams face each other on two half-fields, similar to volleyball. They are separated by a centre line and a net-like band stretched between two posts.

2. Strained muscles

All muscle groups, hitting arm

3. Risk of injuries

Fistball is played across all age groups, from kids' to seniors. Therefore, it is considered a lifetime sport." It is a fair sport, with no physical contact and little risk of injury."

1. Description

Fencing is first and foremost a martial art. Before it was established as a sport, it was widely practised as a duel. The historical origins of this fighting technique go back to the refinement of weapons and movement over epee and saber fighting.

2. Strained muscles

Arm and leg muscles, the knee and the hip and trunk muscles.

3. Risk of injuries

Fencing is a sport with a minimal risk of injury. The many stop and go" moves put a lot of stress on the ankles. "

1. Description

A hockey team usually has ten players and a goalkeeper. You are only allowed to touch the ball with the stick, not with your foot or any other part of your body. It is a physical game. Hockey is mainly played on artificial turf.

2. Strained muscles

Leg, arm, shoulder and trunk muscles.

3. Risk of injuries

In comparison to other team sports, the risk of injury from direct contact with the opponent is rather low because field hockey is essentially a virtually disembodied game. Opponents may not be pushed away with the body or the stick. Also, the path to the ball must not be actively blocked. The artificial turf poses risks to joints, tendons and ligaments. Fingers and hands can be compromised by the opponent's field hockey stick or field hockey ball (see also Equipment/Costs).

1. Description

Flag football is a simplified and low-contact variant of American football. Plays may not be stopped by direct physical contact, only by pulling a small flag from the player carrying the ball. Each player carries two flags attached to both sides and sometimes also to a belt around the waist. To stop or eliminate a player, other players must pull his flag.

2. Strained muscles

All muscle groups

3. Risk of injuries

Because traditional American football has a high risk of injury, flag football was developed as the alternative to avoid injury. As a result, flag football has become more widespread in the U.S. through leisure leagues. No tackling is allowed - it is not a physical sport. This means that the risk of injury is significantly lower.

1. Description

American football is a sport in which the aim is to reach the end of the opponent's field with the ball. A team scores points with a touchdown by placing the ball in the opponent's end zone or with a field goal.

2. Strained muscles

All muscle groups

3. Risk of injuries

The injury rate in American football, as in other team sports, is highest during the actual game. So overall, there is a very high risk of injury, especially from tackling.

1. Description

Frisbee is an outdoor sport in which two or more people throw a disc to each other trying to catch it.

2. Strained muscles

Body tension, upper body muscles

3. Risk of injuries

The risk of injury is very low. The lane should only be avoided when other players are throwing the disc.

1. Description

The aim of the game is to catch the Frisbee disc thrown by a teammate in the opponent's end zone at the end of the field, for which the catcher's team receives a point. The game contains many basketball and American football element, but is much more physical.

2. Strained muscles

Body tension, upper body muscles

3. Risk of injuries

The risk of injury is very low. The lane should only be avoided when other players are throwing the disc.

1. Description

The aim of disc golf/Frisbee golf is a sport in which a Frisbee disc is thrown into a metal catching basket from a defined drop zone. Similar to golf, a course of mostly 18 holes must be completed with as few throws as possible. If the player does not hit the basket, the game continues from the spot where the disc landed. The course is completed when the disc has sunk into the basket.

2. Strained muscles

Body tension, upper body muscles

3. Risk of injuries

The risk of injury is very low. The lane should only be avoided when other players are throwing the disc.

1. Description

Functional gymnastics are based on exercises developed and compiled according to specific anatomy and movement theory aspects. The aim is to improve muscle and joint behaviour with a focus on mobility and strengthening.

2. Strained muscles

All muscle groups

3. Risk of injuries

The risk of injury is very low because the drills are specifically designed to be controlled and targeted.

1. Description

Football is a ball sport in which two teams of eleven players (one goalkeeper and ten field players) compete against each other, aiming to score the ball in the opponent's goal. The goalkeepers are allowed to take hold of the ball in their respective penalty areas. 

2. Strained muscles

Leg and gluteal muscles. Trains above all ball feeling, balance, orientation and reaction.

3. Risk of injuries

Soccer is the most injury-prone sport. Common injuries are to the ankle and knee joints from twisting, turning and bruising, and to the shoulder girdle from outside impact or dislocation (in the event of a fall).

1. Description

Football golf is a combination of football and golf. In football golf, the aim is to hole the ball with the foot (without using a club) with as few "tee shots/kicks" as possible over various obstacles at the end of each course.

2. Strained muscles

Trunk muscles

3. Risk of injuries

Unlike golf, you do not need a club for soccer golf. The risk of injury in soccer golf is minimal.

1. Description

The teams consist of 4 players playing on a badminton court. A long bench is placed in the middle substituting a net. The aim of the game is to keep the ball in play as long as possible, whereby it may only come up once at a time. The player may touch the ball with any body part except the hands and arms.

2. Strained muscles

Leg and buttock muscles

3. Risk of injuries

Since there is no direct dueling, the injury risk in soccer golf is low.

1. Description

Futsal is a variation of indoor football in a 5 v 5 football format. Futsal is about technique, creativity, improvisation and ball control.

2. Strained muscles

Leg and gluteal muscles. Trains above all ball feeling, balance, orientation and reaction.

3. Risk of injuries

In futsal, the chance of injury is high due to the competitive nature and high tempo of the game.

1. Description

Today's guard dance or guard dance sport is mostly practised in carnival clubs where girl groups dance on the stage at meetings. Nowadays, there are also mixed guard dance groups, in which men also participate, and the so-called dance marionettes or solo marionettes. Show dancing is the discipline with less strict guidelines in terms of style and straightness. It is a kind of mixture of all types of modern dance styles, with basic elements of marching dance.

2. Strained muscles

All muscle groups

3. Risk of injuries

The risk of injury can be minimized by training. Joint and ligament damage, ankle injuries can occur due to many jumps.

1. Description

Mixed Martial Arts (MMA) is an independent, relatively modern form of full-contact competition. In contrast to classical wrestling, MMA does not involve pinning the opponent to the ground with both shoulders. In competitions, the fighters are divided into different weight classes. The aim of MMA is to defeat the opponent in a fight, and bring him to give up by tapping out.

2. Strained muscles

Whole body

3. Risk of injuries

There is high risk of injury from the impact of the opponent.

1. Description

In golf/minigolf, the aim is to play a ball into a hole in as few strokes as possible, using various golf clubs. A round of golf usually consists of 9 to 18 holes, played one after the other on a golf course. Unlike most other ball games, the golf ball is hit at rest. Golf/minigolf is combination of concentration, self-control and a good technique.

2. Strained muscles

Shoulder muscles and pelvic girdle, whole body

3. Risk of injuries

There is a low risk of injury overall because the game is played standing up and there is no interference from an opponent. In the absence of specific fitness training, back pain and joint problems can occur ( one-sided stress from the golf swing).

1. Description

Handball is a fast team sport that is played almost exclusively indoors and in clubs.The ball game requires full physical effort, played in two teams each with six field players and a goalkeeper, who try to throw the ball into the opponent's goal. The winning team is the one that scored the most goals after two 30-minute games.

2. Strained muscles

Leg, arm and shoulder muscles

3. Risk of injuries

Team sports tend to have a higher risk of injury in general compared to many other sports. Physical play carries a high risk to joints, tendons, ligaments and muscles. In particular, fingers, hands, arms and shoulders are at risk of injury or overuse. In addition, the knee and ankle joints are often affected. However, by warming up well and training your flexibility, the risk of accidents can be reduced to a minimum, even during matches.

1. Description

Indiaca is a fast and very dynamic backstroke game, traced back to South American. The game is a team sport that is played on a court separated by a net, similar to Volleyball.

2. Strained muscles

Shoulder, chest and leg muscles

3. Risk of injuries

Indiaca is a gymnastics game with a low risk of injury. Concentration and a certain feeling for the ball are good prerequisites for playing Indiaca successfully. The risk of injury is very low.

1. Description

Judo comes from the Japanese and literally means "to yield gently" (ja) and "way" (do) - "the gentle way". Martial arts are full-body sports that can only be performed safely if practised without physical contact. The Asian martial arts Taekwondo, Karate, Aikido, Hapkido and Ju-Jutsu originate from the fighting techniques of Korean fighters, Chinese Shaolin monks and Japanese Samurai. The aim is to master weaponless self-defence using one's own body. The bare hands and feet serve as means of defence thanks to throwing, grabbing, kicking, punching and pushing techniques.

2. Strained muscles

All muscle groups

3. Risk of injuries

A mat is used for prevention of injury. Joint, tendon, ligament and muscle injuries (strains and muscle fiber tears) can occur, especially to the fingers, hands, arms and shoulder girdle, but also to the knees, ankles and spine. The risk of being hit or kicked is always a concern, as it can lead to localized bruises, sprains, or strains.

1. Description

There are two basic forms of movement in canoeing: Regular paddling with a double paddle in a kayak, and one-sided paddling with a stand-up paddle. The latter is used in various types of boats such as the canoe, dragon boat and outrigger as well as in stand-up paddling on a special surfboard.

2. Strained muscles

Trunk and arm muscles

3. Risk of injuries

The risk of injury is fairly low. However, it increases the more sophisticated the water conditions are: In whitewater whitewater, the risk of injury is more significant than when paddling on a calm lake. If you learn proper paddling techniques and follow the appropriate safety measures, however, the risk of injury will be minimized.

1. Description

Kitesurfing emerged from windsurfing, using a stunt kite (kite parachute) in place of a sailing rig for locomotion. Kitesurfing is done on a small board, similar to a wakeboard or surfboard, typically between 140 and 200 centimeters long, the kiter can be pulled across the water with a stunt kite. The buoyancy of the kite allows them to perform extreme jumps - sometimes even flights.

2. Strained muscles

Hand muscles for gripping, upper arm and shoulder muscles for arm bending and pulling, abdominal and hip flexor muscles, leg muscles

3. Risk of injuries

Kitesurfing is far from harmless: falls are not uncommon, and kite lines can also become dangerously sharp when under tension. Helmet and impact protection vest are therefore part of the basic equipment.

1. Description

Indoor climbing refers to climbing with rope and belay techniques on climbing walls.

2. Strained muscles

Hand muscles for gripping, upper arm and shoulder muscles for arm bending and pulling, abdominal and hip flexor muscles, leg muscles for extending the knees, muscles of the feet

3. Risk of injuries

The risk of injury can arise from controlled and uncontrolled falls into the rope or onto the jump mat. Practice demonstrates that when climbing, most pain points in the upper body, arms and hands manifest themselves insidiously.

1. Description

Climbing, or free climbing, is a strength sport primarily training the finger, forearm and lower leg muscles. Since only about 50 per cent of the possible individual strength is developed in an untrained state, this sport also helps to promote the muscular strength necessary to keep the postural and locomotor system functional.

2. Strained muscles

Hand muscles for gripping, upper arm and shoulder muscles for arm bending and pulling, abdominal and hip flexor muscles, leg muscles for extending the knees, muscles of the feet

3. Risk of injuries

A safety rope is used on training climbing walls to minimize the risk of injury. Of course, incorrect use of the belay device or carelessness can still pose a risk. This sport is life-threatening without a belay. Injuries such as abrasions or sprains are always possible. In addition, overuse of finger, forearm and lower leg muscles can occur.

1. Description

Strength training and the corresponding exercises increase the maximum muscle strength. The training stimuli have an effect on muscle speed (ability of the muscles to contract) and endurance, when the muscles are loaded.

2. Strained muscles

Strength training can target individual muscles such as biceps and triceps or entire muscle groups can be trained.

3. Risk of injuries

Too high weights, wrong or too fast or too rapid movements pose a risk of injury.

1. Description

Wing Chun / Wing Tsun (WT) is based on the unarmed combat techniques of Kung Fu and was developed for self-defence on the street. Jiu Jitsu a martial art of unarmed self-defence originating from the Japanese Samurai. Jiu Jitsu is intended to offer a wide range of possibilities for self-defence and - among other things by strengthening character and self-confidence - also for the peaceful resolution of conflicts.

2. Strained muscles

All muscle groups

3. Risk of injuries

A mat is used to prevent injuries. Injuries to joints, tendons, ligaments and muscles (strains and muscle fiber tears) may occur, especially to the fingers, hands, arms and shoulder girdle, as well as the knees, ankles and spine. There is always a risk of being hit or kicked, which could result in localized bruises, sprains or strains.

1. Description

In Lacrosse, two teams try to get a tennis ball-sized ball into the opponent's goal. The team that has scored the most goals at the end of the game wins the match. To achieve this, the players uses an approximately 1m long stick with an attached net.

2. Strained muscles

All muscle groups

3. Risk of injuries

A fast-paced sport, sometimes a touch rough, but the risk of injury is low. Bruises, however, are simply part of this contact sport. The tennis ball-sized hard rubber footballs can also pose a risk of injury.

1. Description

A treadmill is a piece of sports equipment used to run on the spot. There are two different types: electrically powered treadmills and treadmills powered by your own muscle power.

2. Strained muscles

Leg muscles

3. Risk of injuries

The chance of injury is due to the given speed of the treadmill. It keeps running and this can lead to a risk of tripping and falling.

1. Description

The sprint is the covering of a distance in the shortest possible timeframe, i.e. at the highest possible speed. For women and men alike, there are 100m, 200m, 400m, 4x100m relay, 4x400m relay and 400m hurdles. In addition, there are 110m hurdles for men as well as 100m hurdles for women.

2. Strained muscles

Leg and calf muscles

3. Risk of injuries

Injury risk in sprinting is especially high in the start phase and at the end of the run. The most common injuries affect the muscles on the back of the thigh, as well as muscle injuries on the front.

1. Description

The middle distance is anything between 800m and 1609m. The term long-distance running covers all distances above the English mile. The most important disciplines include the 5000m and the 10000m run, the 3000m steeplechase and the marathon. Other track and road races, cross-country races or the hour run are also popular long-distance disciplines.

2. Strained muscles

Leg and calf muscles

3. Risk of injuries

Mid-distance running is a low-injury athletics discipline. The risk of acute injuries is low; tendon strain in the legs, particularly the Achilles tendon, is more likely. Fractures may also occur due to strains and stresses. The metatarsus and tibia are particularly at risk, as is the neck of the femur. The injury risks for long-distance running are essentially the same as for middle-distance running, but meniscus damage is a typical problem for long-distance runners.

1. Description

Running or jogging mainly exercises the foot, leg and pelvic muscles. Regular running increases the heart volume, lowers blood pressure and the pulse, relieving the heart of the heave workload, working more economically.

2. Strained muscles

Leg muscles, trunk, gluteal muscles

3. Risk of injuries

People who trip easily or have difficulty concentrating should find a flat running track.

1. Description

A mountain bike is a bicycle that is especially designed for use off paved roads. Mountain biking (like any sport) requires the right technique!

2. Strained muscles

Whole body

3. Risk of injuries

The risk of injury from falls is relatively high.

1. Description

Nordic walking is an endurance sport that is very gentle for the joints. It involves walking with forced arm movements. Nordic walking is suitable for all age and performance groups, i.e. also for returning walkers. Contrary to strolling, Nordic Walking also involves the use of walking poles and is more than just pure endurance training. The use of poles activate about 90 percent of the entire body musculature.

2. Strained muscles

Whole body, especially trunk muscles

3. Risk of injuries

Very low risk of injury overall. People who are prone to stumbling or have difficulty concentrating should seek flat trail surfaces. Be careful when walking downhill (stress on ankles!).

1. Description

In geocaching as compared to orienteering (orienteering), people usually use a GPS to find hidden item caches. Often geocaches are placed in remote locations and geocachers make use their puzzle-solving skills to find the cache. Orienteering is an outdoor sport that has been around for over 100 years. The aim is to navigate from point A to point B as quickly as possible by using a map and compass.

2. Strained muscles

Leg muscles

3. Risk of injuries

Minimal risk of injury. Most injuries in orienteering affect the lower extremities, such as a possible twisting of the ankle while hiking.

1. Description

The air sport of parasailing (derived from Paragliding refers to paragliding with a paraglider.

2. Strained muscles

Whole body, trunk muscles

3. Risk of injuries

Fairly high risk of injury from falls on water with hard landings.

1. Description

Parkour is the art of effective locomotion. The athlete (traceur) tries getting from point A to point B quickly and with optimal use of strength and technique. Parkour is an extreme sport in which the athlete has to master an obstacle route in the shortest possible time.

2. Strained muscles

All muscle groups

3. Risk of injuries

There is a high risk of injury from falls. In particular, Contusions and cuts can occur. Especially jumps and landings from high altitudes combined with recklessness and overconfidence can theoretically lead to serious bone and ligament injuries.

1. Description

Pilates offers a very special form of gymnastics. What matters: the right breathing and concentration on the body's centre, the so-called 'powerhouse'. This alone ensures better stability and posture, both physically and mentally. In addition, the deep muscles are trained so that the abdomen is flatter and the back is strengthened.

2. Strained muscles

The deep muscles in particular are trained

3. Risk of injuries

Exercise training, if done properly, poses no dangers. Those with physical limitations can always rely on Pilates always resort to fallback exercises."

1. Description

Polo is a team sport in which four players per team ride on horses to hit a ball into the opponent's goal by using long wooden mallets. The players wear helmets and change horses several times during the game.

2. Strained muscles

Supporting muscles of the torso (abdominal and back muscles) and the inner thighs (adductors) are trained

3. Risk of injuries

The risk of injury is usually low. However, falls can cause serious spinal injuries or fractures of the arm, collarbone, and pelvis. It is important that you never ride without a helmet. Typical injuries while riding include bites, kicks, or bruises (being pushed against the wall by the horse) from a startled or out-of-control horse.

1. Description

Powerlifting is a competitive sport of heavy athletics consisting of the three disciplines squat, bench press and deadlift (official order).

2. Strained muscles

All muscle groups

3. Risk of injuries

The risk of injury is very small with constant technique and slow weight gain. However, overuse injuries may occur. When performed correctly, this gentle movement workout poses

1. Description

The Chinese have been practising Qigong, an exercises withTai Chi elements, a meditative art of movement with slow-motion, flowing physical exercises that are modelled after ancient Chinese martial art.

2. Strained muscles

The muscles are trained without any significant increase in strength. Correct exercise execution loosens muscular tension and improves poor posture.

3. Risk of injuries

No risk of injury or strains.

1. Description

Racquetball is a backstroke game that includes elements of tennis and squash.

2. Strained muscles

Leg muscles, hitting arm

3. Risk of injuries

The risk of injury is due to the one-sided stress placed on the muscles. Ankle injuries from twisting and tennis elbow injuries from overuse can occur.

1. Description

A road bike is a bicycle designed for use as a piece of sports equipment in road cycling. It is characterised by a light construction and the reduction to the parts necessary for riding (i.e. no luggage racks, mudguards, lights, etc.). The riding technique should definitely be trained in advance.

2. Strained muscles

Leg and trunk muscles

3. Risk of injuries

Because of the high speeds and the attached shoe on the pedals, there is a high risk of injury from falls.

1. Description

Wrestling is a strength sport with full-body use without any other aids.

2. Strained muscles

Back and leg muscles

3. Risk of injuries

There is a high risk of injury and of being hit by an opponent.

1. Description

Rafting - originally deriving from the term Raft - English: Rafting is a leisure sport that has become popular in Central Europe since the mid-1980s. This water sport involves navigating a river in an inflatable boat. Usually, you navigate white water of various degrees of difficulty.

2. Strained muscles

Trunk and arm muscles

3. Risk of injuries

Rafting is an extreme sport. The risk of an accident can be minimized with trained and certified rafting guides and equipment.

1. Description

Sledding, also known as tobogganing, is originally a way of getting around in winter by driving down a mountain on a toboggan (sledge). Today, a toboggan is a piece of sports equipment that can be steered by shifting weight.

2. Strained muscles

Trunk and leg muscles

3. Risk of injuries

The risk of injury here is higher than in skiing. Head injuries are common in tobogganing accidents. Therefore, a helmet should always be worn. Injuries to the legs or spine and back also occur.

1. Description

Rodeo is a traditional Brazilian that has spread widely across the North American continent. The word comes from the Spanish/Portuguese "rodear", which means "to go round".

2. Strained muscles

Supporting muscles of the torso (abdominal and back muscles) and the inner thighs (adductors) are trained

3. Risk of injuries

The risk of injury is usually low. However, falls can cause serious spinal injuries or fractures of the arm, collarbone, and pelvis. It is important that you never ride without a helmet. Typical injuries while riding include bites, kicks, or bruises (being pushed against the wall by the horse) from a startled or out-of-control horse.

1. Description

The position on the scooter is different from the position on a bicycle. You push off with one leg at a time while the other is on the footboard. You change legs regularly and evenly. There are different techniques to switch legs.

2. Strained muscles

Leg and gluteal muscles

3. Risk of injuries

The risk of injury is primarily due to falls.

1. Description

Inline skating, or just skating, corresponds to the skating technique used in modern cross-country skiing. The term 'Inline' is used because all four or five wheels on each skate are in a line and attached to a bar. To skate, you can also use many skating techniques.

2. Strained muscles

Gluteal muscles, inner and outer leg, leg flexors, extensors, trunk muscles.

3. Risk of injuries

Wet, oily, sandy or dusty trails, gravel and uneven surfaces can pose a fall risk. Fractures occur mainly from falls on the outstretched arm. However, compared to ball sports, the risk of injury is lower.

1. Description

Roller hockey is a ball sport played on roller skates. Five players, one goalkeeper and four field players, play against each other and try to get a small ball filled with cork into the opponent's goal, equipped with roller hockey sticks.

2. Strained muscles

Leg- gluteal- back muscles

3. Risk of injuries

There is a high risk of injury from the opponent impact and falls.

1. Description

Whether recreational and touring rowing in a wide wooden rig or racing rowing in a wobbly plastic racing boat - rowing offers an ideal mix of endurance, strength and coordination training that can be practised as an individual or team sport. Rowing is a rhythmic-cyclical endurance sport. The rowing blade is pulled through the water by arm pull, leg push and trunk swing with a movable rolling seat.

2. Strained muscles

All muscle groups

3. Risk of injuries

The risk of injury from the controlled motion of the machine is low.

1. Description

Rowing on the machine: the upper body is pressed against the chest pad with the chest stretched out in front. Both arms grip the handles and the back is tensed. While exhaling, pull the handles as far back as possible at lower chest level. In the classical variation, both arms are pulled backwards. During this movement is when exhalation should take place. The handles stop slightly in front and below the chest. After a short break, inhale and return to the starting position.

2. Strained muscles

Back and arm muscles

3. Risk of injuries

There is a high risk of injury from the impact of the opponent as well as from falls.

1. Description

In rugby, an "egg" is thrown instead of a ball. The ball is thrown instead of an "egg", similar to American football. According to the Union rules, two teams of 15 players face each other on the pitch and try to get the "egg" into the opponent's goal.

2. Strained muscles

Leg, arm and back muscles

3. Risk of injuries

In rowing, the risk of injury is minimal. Only a wrong technique can lead to overstrain pain in the back, forearms (wrong grip technique) or knees.

1. Description

Sport shooting refers to shooting utilises - contrary to its military or hunting origins - a piece of sports equipment, similar to the spear in javelin throwing or the epee in fencing. Shooting sports are often also referred to as precision sports.

2. Strained muscles

Arm and shoulder muscles

3. Risk of injuries

Rugby is a classic contact sport. The rules of the game, however, are designed to prevent serious injuries as a rule. It is a tough contact sport with a high risk of injury.

1. Description

Ice skating or simply skating, requires a high degree of coordination and mobility, as the muscles of the lumbar, pelvic and hip regions are particularly being put under stress. This can contribute significantly to the spine's stabilisation.

2. Strained muscles

Full-body workout

3. Risk of injuries

A good warm-up program is advisable to avoid injury. The gun also carries a risk.

1. Description

Snorkelling mainly involves the leg muscles, while moving along on the surface of the water with the typical crawl leg stroke. However, as the experience of nature in the underwater world predominates during snorkelling, and the paddling is correspondingly slow and with breaks, the effects of the training on the organism are minimal. Additionally, the buoyancy of the water ensures easy, gentle movements for the joints.

2. Strained muscles

Leg muscles, training effect, as muscle work against water resistance is intensified by flippers

3. Risk of injuries

The risk of injury is due to falls without protective equipment. Bruises and fractures to the hands and forearms, as well as bruises to the knees, are common results. However, this can be effectively prevented by acquiring the proper technique. In any case, avoid too fast a pace and a round back when skating. Especially on natural ice surfaces such as frozen lakes, bumps in the ice, frozen branches or frozen snow can slow you down abruptly. You should also be aware of the risk of hypothermia to your back, especially when ice skating.

1. Description

Swimming is an endurance sport that can be done from infancy to old age. Movement in the water conveys a feeling of weightlessness and the buoyancy reduces the body weight to a tenth, relieving organs such as the joints and spine from the bodyweight. At the same time, you can train your fitness and entire body musculature while swimming. We distinguish between a few styles of swimming: dolphin, backstroke, breaststroke and crawl swimming or the combination of all swimming positions, called the 'medley' swimming. The greatest advantage of swimming is the impact-free movement without the effect of the earth's gravitational pull.

2. Strained muscles

Whole body, especially trunk muscles

3. Risk of injuries

There is no risk of injury from the sport itself. However, beware of the sun, sea urchins and jellyfish.

1. Description

Sailing includes the movement of a sailing ship or a sailing boat while using wind energy. It mainly trains the hand, upper arms and shoulder muscles, as well as the abdominal, hip flexors and leg muscles and involves therefore a high proportion of holding steady on the water.

2. Strained muscles

Hand muscles for gripping, Upper arm and shoulder muscles for arm bending and pulling Abdominal and hip flexor muscles, leg muscles for extending the knees, muscles for lifting the foot

3. Risk of injuries

There is a small risk of injury. The water slows down all movement, reducing the risk of injury. Never swim in lakes without an escort. Also, avoid diving headfirst into unfamiliar, shallow waters at all costs. Most hazards are caused by slipping on the wet surface of the water or colliding with other swimmers in the pool. There is a risk of catching a cold from cooling off during prolonged exercise.

1. Description

Basic rope skipping includes jumping, by swinging the rope over ones head, and jumping over it with each turn. Rope skipping is not just ordinary skipping. "Rope skipping differs from skipping mainly in the type of ropes used," Annika explains. While ordinary rope skipping mostly uses fabric ropes, rope skipping uses more specialised ropes.

2. Strained muscles

All muscle groups

3. Risk of injuries

In sailing, there' s little danger if the main rules are followed.

1. Description

When skateboarding, you stand sideways to the direction of travel on a small board with four wheels and ride in different styles and manoeuvres. You steer by shifting your weight on the board.

2. Strained muscles

Legs, buttocks and hips as well as the trunk muscles

3. Risk of injuries

When jumping rope, there is the danger of overloading the body with exertion. It puts a lot of stress on the ankles. Twisting and hitting the hard rope can lead to injury.

1. Description

Alpine skiing is a popular winter sports practised in alpine mountain terrains. Skiing is divided into different disciplines, such as downhill skiing or slalom.

2. Strained muscles

Whole musculature of the body. Leg, buttock and arm muscles, abdominal and back muscles

3. Risk of injuries

The risk of injury (abrasions, concussion, concussion, fractures) is relatively high - especially during the first first attempts on the board. Falling mainly affects the fingers, wrists and arms. Using full protective gear and riding carefully can reduce the risk of injury. Also, avoid uneven trails and wet, sandy or oily paths.

1. Description

Cross-country skiing is one of the healthiest sports of all. Training on a cross-country trail not only offers contact with pure nature, but also optimal fitness for both body and mind. In winter, cross-country skiing is an excellent alternative to jogging, biking and the like.

2. Strained muscles

Whole musculature of the body. Leg, buttock and arm muscles, abdominal and back muscles

3. Risk of injuries

Most injuries are fall-related. Strains, pulls and tears in the knee joint and isolated lower leg fractures account for two-thirds of ski injuries.

1. Description

Slackline involves balancing on a belt about five centimetres wide, stretched between two fixed points above the ground, at about knee height. This promotes the athlete's balance, concentration and coordination.

2. Strained muscles

Coordination challenge; deep-seated trunk and back muscles

3. Risk of injuries

A high risk of injury is associated with excessive speed, collisions on crowded slopes, hypothermia, alcohol consumption and overestimating one's abilities. The risk of injury also depends on the level of training (preparation) and the characteristics of the slopes.

1. Description

Snowboarding experienced explosive growth in the 90s.

2. Strained muscles

Leg and gluteal muscles

3. Risk of injuries

The risk of injury in cross-country skiing is lower than in skiing and snowboarding. Serious falls with sprained ankles or even lower leg fractures rarely occur on the trail. Heart rate and breathing should be monitored, it is important to find and maintain your own pace and never run at altitudes that are too low. The most frequent injury situation is a fall while skiing downhill. This is where broken bones, ligament injuries and soft tissue injuries can occur.

1. Description

A walk is usually about stretching your feet and getting some fresh air. The transitions to hiking and walking are fluid and therefore, the definition is more of a rough guide.

2. Strained muscles

Leg muscles

3. Risk of injuries

Overall, there is a very low risk of injury. People who stumble easily or have difficulty concentrating should seek out flat trails. Be careful when walking downhill (stress on the ankles!).

1. Description

Spikeball is about hitting a ball onto a "trampoline" in a way that the opponent can no longer reach the ball. Two teams, each consisting of two players, play against each other. The spikeball frame with a taut net stands between both.

2. Strained muscles

All muscle groups, leg, arm and trunk muscles

3. Risk of injuries

As long as the rope is attached only half a meter above the ground, the risk of injury is rather low. Nevertheless, an unfortunate fall can result in bruises, minor abrasions or strains.

1. Description

Spinning is an endurance sport performed on a stationary bicycle, the so-called spinning bike, mostly in fitness studios or sports clubs. Unlike a conventional bicycle, a spinning bike has no wheels, only a flywheel. Spinning is an intensive indoor cycling sport. It is also called indoor cycling or spin racing. Courses are suitable for both beginners and advanced cyclists.

2. Strained muscles

Leg and trunk muscles; all muscle groups

3. Risk of injuries

The risk of injury is low due to the controlled movement. The high load can cause strain. Beginners should take a class with a trained spinning instructor. A warm-up and cool-down are also very important and prevent injuries.

1. Description

Show jumping is a discipline of equestrian sport, in which horse and rider negotiate a course consisting of several obstacles in a fixed order. The obstacles can be steep jumps, high jumps or terrain obstacles (ditches, moats, walls, billiards).

2. Strained muscles

Supporting muscles of the torso (abdominal and back muscles) and the inner thighs (adductors) are trained

3. Risk of injuries

The risk of injury is primarily due to jumps or falls from the horse. The falls can cause serious spinal injuries or fractures of the arm, collarbone and pelvis. It is important that you never ride without a helmet. Typical riding injuries include bites, kicks or bruises (being pushed against the wall by the horse) from a startled or out-of-control horse.

1. Description

Jumping disciplines are composed of two high jump and long jump, the standards of which have been changed again and again over the course of time. These four disciplines are high jump, pole vault, long jump and triple jump.

2. Strained muscles

Calf muscles, leg muscles

3. Risk of injuries

The most common injuries in high jumpers involve knee and ankle joints, and back problems are also common (even late). During the jump, the adductors of the swing leg are most vulnerable. Potential long-term consequences also include ankle problems and torn ligaments.

1. Description

Squash is the fastest backstroke game out of all. Two players stand on a court and play the ball with their rackets onto the walls strategically, trying to make each other miss the ball.

2. Strained muscles

Leg and pomus muscles

3. Risk of injuries

The risk of injury is rather low in spikeball. There are no physical altercations with other players or fouls (as in soccer, for example). In addition, the ball is very soft. In a fast-paced game, there is a risk of twisting due to jerky stops, turns, and changes in direction.

1. Description

Stand-up paddling (SUP) is a water sport in which an athlete stands upright on a buoyant board (stand-up paddle board) and paddles with a stand-up paddle. The special thing about this sport is, among other things, the feeling of gliding almost weightlessly over the water.

2. Strained muscles

Upper body, abdomen and back as well as the entire deep musculature of the torso and legs - additionally it stabilises the knee and ankle joints

3. Risk of injuries

Because of the jerky stops and spins, the hard ball and the opponent's bat, the risk of injury is relatively high. Especially affected are eyes, face, joints, tendons, ligaments and knees - especially in beginners. Important: adequate warm-up before the game and proper playing technique.

1. Description

A stepper is a piece of sports equipment primarily used to train the leg muscles. In addition, endurance and performance training is often carried out using a stepper. Some machines have support bars or stretching bands to train the arms. The most common is the mini-stepper, as it is very small and can therefore be easily stored in smaller homes or even at the office.

2. Strained muscles

Leg and gluteal muscles

3. Risk of injuries

All in all, the risk of injury in SUP is rather low. As in any sport, you can get hurt while stand up paddling. Rocks and branches in the water can cause minor cuts and abrasions. It is also important - especially in summer - to apply sunscreen with a high UV protection factor.

1. Description

Beach sailing (also known as land sailing) is the locomotion of a wheeled vehicle (sailing car) powered exclusively by wind energy and steered by a driver (pilot). Preferably, beach sailing should take place on wide beaches or dried-up salt lakes.

2. Strained muscles

All muscle groups

3. Risk of injuries

The risk of injury is low due to the guided motion. However, with the stepper, over time, problems with the knee joint can occur, due to the constant and same movement. It is not a natural movement pattern like running.

1. Description

Synchronised swimming is practiced to the rhythm of music, alone, in pairs or in a group of usually three to ten people. Synchronised here refers to both the synchronicity with the music and that of the individual swimmers among themselves.

2. Strained muscles

All muscle groups (trunk muscles)

3. Risk of injuries

High speeds may occur due to the wind. This means that falls pose a risk of injury. The device also creates a risk of injury to the rider, who may lie on the device in the event of a fall. A safety harness, helmet and eye protection should always be worn.

1. Description

Tai-Chi Quan is an ancient Chinese martial art. It takes Tai-Chi as its basic idea and adopts elements from 16 different Chinese martial arts. In a traditional sequence, gentle and softly flowing physical exercises are performed in slow motion, modelling ancient Chinese martial arts.

2. Strained muscles

Deep lying muscles With regular practice, this improves posture and reduces tension

3. Risk of injuries

There is a small risk of injury when you are in the water. The water slows down all movement and therefore reduces the the risk of injury.

1. Description

Dancing can be practised both as a recreational and competitive sport. Ballroom dancing can be differentiated between Standard (such as the Slow Waltz, Viennese Waltz, Tango, Slowfox and Quickstep) and Latin American (which include Samba, Rumba, Cha-Cha-Cha, Paso doble and Jive). In addition, these also include fashion dances (Rock'n'Roll, Mambo, Bolero, Tap, Charleston, Boogie).

2. Strained muscles

Leg and trunk muscles

3. Risk of injuries

Because of the low intensity of the effort, injuries and overexertion are virtually eliminated.

1. Description

In free diving, i.e. diving without aids, which is distinctive from scuba diving with a compressed air cylinder, it is less about the musculoskeletal system and more about not damaging oneself through injuries and overloading, when the pressure is not equalised properly while going under.

2. Strained muscles

Whole body

3. Risk of injuries

Dancing has a very low risk of injury. Only the back muscles are more stressed by the upright posture, so that tension and vertebral blockages can occur. Targeted training of the trunk muscles helps against this.

1. Description

Tee ball is a simplified form of baseball or softball. In so-called 'tee-ball', the ball is hit by a batting aid, the batting tee (raised marker in the picture). This makes it easier to hit the ball. However, it is not as easy as it may look, and must be practised before playing.

2. Strained muscles

Arm- back muscles

3. Risk of injuries

Especially with colds, pressure trauma in the middle ear area can occur when standing up quickly. In principle, there is a risk of decompression accidents. Care must also be taken with cold injuries. Pre-existing wounds heal poorly in salt water. Injuries can also be caused by contact with coral and poisonous animals.

1. Description

Tennis is a ball game in which a small ball is hit back and forth across a net by two players (or two pairs of players) according to specific rules. The physical strain of a tennis match is characterised by many short kicks, stops and abrupt changes of direction. Technically, tennis is a highly demanding sport, especially in the learning phase. The harmony between man and racket, court and ball is only possible through a high degree of harmony in the sequence of movements and good technical skills.

2. Strained muscles

Leg muscles, hitting arm

3. Risk of injuries

There is a risk of injuries from ball impacts.

1. Description

Fooseball is a ball sport practised with a game device and a game of skill, that models football. The practice is also called table football or simply 'kicking', and the playing equipment is called a table football or simply a table.

2. Strained muscles

Arm and hand muscles

3. Risk of injuries

Injuries can affect the ankle from twisting or tennis elbow from overuse. A common cause of injury is a fast start with a sudden muscle contraction. One in 5 accidents is caused by slipping, one in 6 by the impact of the racket, and one in 7 and 8 by stepping on a ball.

1. Description

Table tennis is a popular low-injury popular suitable for any age group that can be played anywhere, independently of weather and seasonal influences. It's relatively inexpensive and has very easy-to-understand set of rules. Table tennis is one of the fastest ball sports that requires a high arm-eye coordination, with good positioning of the body to the ball in a relatively short time.

2. Strained muscles

Full-body workout

3. Risk of injuries

There is a very small risk of injury. There can be and overuse injuries to the neck and shoulders.

1. Description

Trail running is simply running in the great outdoors. This discipline, practised outside sports stadiums, trains the legs and also the upper body. In addition, it requires concentration and caution, as you run through the meadow, over rocky ridges, around the lake - in trail running and off the beaten track. The focus is not on kilometres, but on consciously enjoying ever new impressions. Everywhere you will find a route with new challenges. This not only trains endurance, but also flexible, foresighted action and trains perception, balance and coordination.

2. Strained muscles

Anterior thigh muscles, calf and gluteal muscles

3. Risk of injuries

If strength, concentration or coordination skills decrease, there is a risk of injury. With the right running technique, running on trails can save you a lot of energy and minimize the risk of injury. People who trip easily or have trouble concentrating are better off staying away from trail running and finding a flat running track.

1. Description

The trampoline is a piece of sports equipment used to support jumping. Trampolines are used for trampoline gymnastics (also called "trampolining"), and are usually performed on a large trampoline, or on a double miniature trampoline. The exercise performed strengthens the entire body, and specifically the lower limbs.

2. Strained muscles

Leg, buttock and trunk muscles

3. Risk of injuries

Low because there is no direct contact with the opponent. That only happens if the ground is too slippery, in the form of slipping and the associated bruises and sprains and risk of twisting an ankle.

1. Description

Triathlon is an endurance sport consisting of a multi-disciplinary swimming, cycling and running competition, completed one after the other and in that exact order. The special feature of this sport is that a fixed distance has to be covered as quickly as possible, using different means of locomotion, time running even when switching between the different disciplines. The duathlon is another multi-disciplinary endurance sport consisting of two disciplines, completed in the order of running, cycling, and then again, walking. The distances of the corresponding age groups are based on the distances of the triathlon.

2. Strained muscles

Leg and buttock muscles

3. Risk of injuries

Minor injuries on trampolines include bruises, concussions and sprains of the ankle, spine, wrist and knee. The most dangerous are: Falls to the ground, falls to the edge of the trampoline, and the steel springs.

1. Description

The classical gymnastics (or artistic gymnastics) for men consists of a six apparatus competition on floor, pommel horse, rings, vault, parallel bars and high bar. For women, four apparatuses are performed: vault, uneven bars, balance beam and floor. Sports acrobatics is a form of gymnastics performed as floor exercises, and includes partner and group acrobatics. The aim is to compete against other groups. Exercises are performed along music on an ordinary gymnastics floor. They consist, of course, of acrobatic elements, but also of individual gymnastic elements and choreographic combinations that have to be performed synchronously with the partners to the sound of the music.

2. Strained muscles

Abdominal, back and gluteal muscles

3. Risk of injuries

Overloads are the main cause of injuries. Typical consequences are muscular imbalances, knee, back and Achilles tendon problems, especially in swimming, cycling and running.

1. Description

Volleyball is a ball game belonging to both team and backstroke sports. Two teams of six players dig, hit or smash the "volleyball" over a net in the middle of the court with the goal to get the ball onto the ground in the opponent's court, thus scoring points.

2. Strained muscles

The main focus is on bounce (leg and pomus muscles) and punching power (arm and shoulder muscles).

3. Risk of injuries

Apparatus gymnastics is an extremely injury-prone sport, with many athletes suffering permanent damage after only two years of competitive gymnastics. Particularly affected: Spine, ankle and knee joints, shoulder girdle and arms due to injuries to muscles, ligaments and tendons, overuse, fractures and dislocations. Triggers include jumps and bounces from equipment, high tensile and compressive forces, and fatigue-related falls. Acute wrist injuries can occur during acrobatics-often as a result of a fall on the outstretched arm-both of which are usually the result of a failed landing.

1. Description

Vaulting refers to gymnastic exercises performed on a horse and can also be considered acrobatics, as vaulters perform acrobatic feats on a galloping horse. Vaulters require a wide range of physical and coordination skills.

2. Strained muscles

All muscle groups, body tension

3. Risk of injuries

Joint problems and strained ligaments and tendons are not uncommon in beach volleyball. Fingers, knees and ankles are especially affected. The best way to avoid injury is good technique when digging and hitting.

1. Description

Walking is an endurance sport that is very easy on the joints. It involves walking with forced arm movements. Walking sport is suitable for all age and performance groups, i.e. also for people returning to walking.

2. Strained muscles

Whole body, especially torso muscles. Walking without poles mainly trains the foot, leg and pelvic muscles.

3. Risk of injuries

Relatively high risk of injury from falls off the horse. The main causes of injury are jumps, awkward landings and falls off the horse's back.

1. Description

Hiking is a form of long-distance walking over several hours. While hiking used to be the normal way of travelling, today, in developed countries it is mainly a leisure activity and a sport. There is no generally valid definition of hiking. According to the German Hiking Association, a hike differs from a walk in the time spent doing the activity, as well as the distance traveled. In addition, hikes require physical preparation - at least briefly - as well as equipment (for example, food and clothing suitable for the weather). But what's even more decisive is the reason: we go hiking to be in nature, or to face a physical challenge.

2. Strained muscles

Leg muscles

3. Risk of injuries

Overall, there is a very low risk of injury. Twisting of the ankles on uneven ground or through roots is possible.

1. Description

Water polo is still a very recent sport. During a water polo match, players throw the ball to each other with a racket while standing on the water. This sport is very demanding on the body and challenges even the most skilled. The ball game is played in a demarcated field in the water, where the two-player teams try to throw the ball into the opponent's goal by skilful tactics and passing. The objective of the game is to score more goals than the opposing team.

2. Strained muscles

Leg, buttock and trunk muscles

3. Risk of injuries

Overall, there is very little risk of injury. People who trip easily or have difficulty concentrating should look for flat hiking routes. Be careful when walking downhill (stress on the ankles!). Also, check weather conditions and trail difficulty before hiking uphill. Hiking can lead to emergencies due to physical exhaustion, dehydration, and heat stroke.

1. Description

In water skiing, the performer is pulled across a water surface while standing on his skis. The propulsion is usually provided by a motor boat or by a water ski lift via a water ski line with a handle, also called a dumbbell. A wakeboard is a water sports device in the form of a board with which the athlete can glide on the water pulled by a boat or a lift. Unlike the surfboard and wakeskate, it has a binding to strap the feet in. The rider stands on the board sideways to the direction of travel.

2. Strained muscles

All muscle groups, leg, shoulder and arm muscles

3. Risk of injuries

The game itself can lead to finger injuries with torn tendons and ligaments or broken finger bones. Lacerations, broken noses and cheekbones, and bony eyeball injuries can result from shoving fists and elbows.

1. Description

Water diving/ high diving/ artistic diving are swimming disciplines in which jumps are performed from a diving tower or from a board. Water diving requires high-level body control and great talent.

2. Strained muscles

Body tension, whole body

3. Risk of injuries

Falls can occur while water skiing. These are generally harmless, but can result in bruises, strains or, in the worst of cases, in broken bones. You can prevent them by practicing the different movements frequently on land. In addition, the person should stretch before starting out. Effective communication between the water sportsman and the driver is also important. Finally, the rule is: whenever a dangerous situation is imminent, let go of the handhold! Like many other sports, wakeboarding carries a certain risk of injury, which you must always be aware of. Minor abrasions, bruises, but also some broken bones may occur, but mostly in the professional field or while using obstacles. Beginners are usually spared from injuries, especially if, on the one hand, you take the operator's instructions seriously and, on the other hand, wear appropriate equipment. Crash vests protect the upper body when you hit the water after a fall. The helmet protects the head, especially during drops.

1. Description

Surfing is a water sport practiced most often on sea shores and very rarely on rivers, taking advantage of the dynamic shape of a water wave, to move while standing on a surfboard.

2. Strained muscles

Leg and trunk muscles

3. Risk of injuries

Injuries can be caused by a misstep while jumping off the board with sprains to the ankle. Less frequent are impact injuries to the head if you jump against the board. All in all, there is also a risk of injury when landing on the water.

1. Description

Windsurfing is a water sport that uses a sail to move around while standing on a surfboard. The sail is connected to the board so that it can rotate and tilt, allowing for spectacular manoeuvres and tricks.

2. Strained muscles

Lower leg, abdominal, back, upper arm, shoulder and forearm muscles, coordination skills and sense of balance

3. Risk of injuries

The greatest risk of injury is underwater. Here, rocks and coral can cause cuts. A fall on such a hard surface can cause serious head injuries.

1. Description

Throwing is a discipline group comprising javelin throw, discus throw, hammer throw, shot put, club throw and shot put. The common goal is to throw or push the respective piece of sports equipment over as great a distance as possible while adhering to specified competition rules.

2. Strained muscles

Arm and shoulder area, trunk musculature

3. Risk of injuries

Due to the increased physical stress, the upper extremity is particularly vulnerable in all throwing disciplines. The rotary motion leads to problems in the lumbar spine and locking symptoms. Hand and finger joint injuries are also common. Added to this are muscle injuries to the adductors, with the standing leg being particularly affected.

1. Description

The term Yoga can be translated as 'connection' and its aim is to connect body, soul and mind. Yoga offers meditative techniques focusing on mental concentration and physical exercises meant to improve our strength and flexibility. Yoga's holistic approach is best illustrated by the four main components: physical exercises (asanas) breathing exercises (pranayama).

2. Strained muscles

Whole body musculature, improvement of posture, muscle tone and body awareness

3. Risk of injuries

Potential injuries include bruises and sprains caused by a fall onto the board, into the rig, or into shallow water. Scrapes and bruises are the most common injuries, accounting for 70% of all injuries, primarily to the lower extremities. Yoga has very low injury risks as long as proper technique is used. You should never self-teach yoga; it should only be done under qualified guidance. If the exercises are performed incorrectly, there is a risk of damage to the spine, muscles, ligaments, and tendons.