WEEK 5:

SPORTS-RELATED INJURIES
Observes personal safety protocol to avoid dehydration,
overexertion, hypothermia and hyperthermia during MVPA
participation.
After going through this module, you are expected to:
1. Characterize sports related injury.
2. Differentiate acute from chronic injuries.
3. Identify ways to prevent Sports-related injuries.
4. Determine the safety protocols during MVPA participation
 SPORTS INJURIES
• Refers to the injuries that happen when playing
sports or performing exercises.
• Some are from accidents. Others can result from
poor training practices or improper gear. Some
people get injured when they are not in proper
condition. No proper warm-up and stretching
before you play or exercise can also lead to
injuries.
HEALTH CONDITIONS THAT CAN
HAPPEN DURING MVPA & SPORTS
PARTICIPATION
 DEHYDRATION
• Dehydration happens when the fluid in your body is used or
lost more than the fluid you drink or intake. If your body does
not have enough water or fluid to do its normal functions,
hence, you get dehydrated. Anyone may become dehydrated, as
to the people who are more at risk, young ones or children and
the older adults are more at risk.
• It causes a person to have a dry thirsty mouth, become fatigued,
have less urine yield with dark color, and in severe case,
unconsciousness. It is usually caused by hot weather condition,
too much perspiration, high fever, diarrhea, vomiting, and
excessive exercise without taking in enough fluid
 OVEREXERTION

- This refers to the pressure one puts in himself

or herself, too much pressure that leads to a
simple discomfort that might extend to a more
serious injury.
 HYPOTHERMIA
It usually happens when the body easily loses
temperature. A person suffers hypothermia when his or
her body temperature drops below 35 degrees Celsius.

HYPERTHERMIA
The opposite of hypothermia. It happens when the body
temperature rises up significantly beyond the normal temperature
which is 37 degrees Celsius. Hyperthermia like hypothermia can
threaten life too
KINDS OF INJURIES
 ACUTE INJURIES
Occur suddenly when playing or exercising. Sprained ankles,
strained backs, and fractured hands are acute injuries. Signs of an
acute injury include:
 Sudden, severe pain.
 Swelling.
 Not being able to place weight on a leg, knee, ankle, or foot.
 An arm, elbow, wrist, hand, or finger that is very tender.
 Not being able to move a joint as normal.
 Extreme leg or arm weakness.
 A bone or joint that is visibly out of place.
 CHRONIC INJURIES
Happen after you play a sport or exercise for a long
time. Signs of a chronic injury include:
 Pain when you play.
 Pain when you exercise.
 A dull ache when you rest.
 Swelling
 CAUSES OF SPORT INJURIES
 improper or poor training practices
 wearing improper sporting gear
 being in poor health condition
 improper warm-up or stretching practices before a
sporting event or exercise
PREVENTING SPORTS
INJURIES
 “SHARE MO LANG!”
1. What are the ways that you do to prevent
yourself from having an injury?
2. What are the usual practices that you often
do whenever you encounter accidents that
caused injuries.
 Exercise is good for the body and with proper
precautions, sports injuries may be prevented. The
quality of protective equipment - padding, helmets,
shoes, mouth guards – may contribute to safety in
sports. But, you can still be susceptible to injury in
certain situations. Always contact your healthcare
provider before starting any type of physical activity,
especially when performing vigorous types of
exercises or sports.
HOW CAN I PREVENT A SPORTS INJURY?
 Develop a fitness plan that includes cardiovascular
exercise, strength training, and flexibility. This
will help decrease your chance of injury
 Alternate exercising different muscle groups and
exercise every other day.
 Cool down properly after exercise or sports. It
should take two times as long as your warm up.
HOW CAN I PREVENT A SPORTS INJURY?
 Stay hydrated. Drink water to prevent dehydration, heat
exhaustion, and heat stroke.
 Stretching exercises can improve the ability of muscles
to contract and perform, reducing the risk for injury. Each
stretch should start slowly until you reach a point of muscle
tension. Stretching should not be painful. Aim to hold
each stretch for up to 20 seconds.
 Use the right equipment or gear and wear shoes that
provide support and that may correct certain foot problems
that can lead to injury.
HOW CAN I PREVENT A SPORTS INJURY?
 Learn the right techniques to play your sport.
 Rest when tired. Avoid exercise when you are tired
or in pain.
 Always take your time during strength training and
go through the full range of motion with each
repetition.
 If you do sustain a sports injury, make sure you
participate in adequate rehabilitation before resuming
strenuous activity
 OTHER PERSONAL SAFETY
PROTOCOLS IN SPORTS& MVPA
PARTICIPATION
 WHAT TO BRING?
 Water
 Extra clothes
 Towels and caps
 WHAT TO DO?
 Prepare yourself. Know your limits so as not to
overwork your body. Overworking your body might
put your life to a threat.
 Drink a lot of water. Do not wait to feel thirsty. If
you know have sweat a lot already drink water
immediately.
 Change clothes. Do not let the wet cloth dry up in
your body.
 Use towel. Use towel to wipe out excessive sweating.
GROUP WORK!
List some possible injuries that you might encounter
in the following activities and the possible ways to
prevent them:
Group 1: Weightlifting at the gym
Group 2: 30 Km Cycling
Group 3: 1.5 hour Zumba Party
Group 4: Kick boxing training
 COMPLETE ME!

After our lesson,

I learned that: ________________________

I realized that: ________________________
I'm planning to: _______________________
 LESSON 1.2
COMMON TYPES OF INJURIES& FIRST AID

a. Characterize sports related injury.

b. Apply First aid treatment to common types of injuries.
c. Realize the importance of first aid to everyone’s life.
UNLOCKING
 TERMINOLOGIES
Injury something that causes loss or pain.

Accident an unforeseen and unplanned event or

circumstance

Hazard a source of danger

Life Saving serving or intended to save a person's life,

especially from illness or injury
ONE UPON A TIME…

•Have you experienced an injury before?

•What lesson did you learn from that
injury?
HAZARD AWARENESS
•Kitchen •Gym
•Bathroom •Park
•Classroom •Welding Lab
•Library •Computer lab
 MOST COMMON
TYPES OF INJURIES
 SPRAIN
A tear of ligament fibers supporting a
joint or the band of tissues that connect
bones together. This can occur when a
joint is extended beyond its normal range
of movement. A sprain may involve a
small number of fibers through to a
complete rupture. In extreme
circumstances, the fibers of the ligament,
muscle or tendon may remain intact and
rip from the bone.
STRAINS
Injuries that involve the stretching,
partial tearing, or complete tearing
of a muscle fiber or the band of
tissue that connects muscle to a
bone. Strains are categorized as first,
second, or third degree. Chronic
strains are injuries that gradually
build up from overuse or repetitive
stress.
CONTUSION
Contusion or bruise is bleeding
into the soft tissue. It is caused
by a direct blow from another
person, an implement or an
object. A bruise can occur to any
soft tissue of the body.
CONCUSSION
Concussion is caused by a direct blow
to the head. Depending on the
severity of the concussion, injury can
cause varying levels of impairment of
brain function. Concussions are
categorized as mild (grade 1),
moderate (grade 2), or severe
(grade 3) depending upon symptoms.
DISLOCATION
Dislocation occurs when the
ball of a joint is forced out of
its socket (i.e. arm forced out
of the shoulder joint). A
dislocation must be reset by
proper medical professionals
FRACTURE
Fracture is a break,
crack, or shattering of
a bone. In closed
fractures, the broken
bone does not pierce
the skin, while in open
fractures, the broken
bone breaks the skin's
surface
BURNS
A burn is an injury to
the skin or other
organic tissue
primarily caused by
heat or due to
radiation, radioactivity,
electricity, friction or
contact with chemicals.
NOSEBLEED/EPISTAXIS
Epistaxis, or a
nosebleed, is when you
lose blood from the
tissue that lines the
inside of your nose. A
combination of dry air
and tiny blood vessels
that line the inner
surface of your nose
often cause nosebleeds.
WOUND
an injury to living tissue caused
by a cut, blow, or other impact,
typically one in which the skin
is cut or broken.
 FIRST AID FOR
sports & exercise
related INJURIES
LESSON 5.2
OBJECTIVES
Define and cite examples of the types of
hazards.
Identify the duties of a First aider
Apply First aid treatment to sports/exercise
related injuries.
Realize the importance of first aid to
everyone’s life.
Recap

•Cite an example of sports/exercise-

related injury and describe it briefly.
 Hazard?

•Kitchen •Gym
•Bathroom •Park
•Classroom •Welding Shop
•Library •Computer lab
 Once upon a time
Tell us your experience on having an
injury and the first aid that you had
applied to address the said injury.
First aid
The first and immediate assistance given
to any person with either a minor or
serious illness or injury, with care
provided to preserve life, prevent the
condition from worsening, or to promote
recovery until medical services arrive.
3 main responsibilities
of a First aider

•Preserve Life. 3Ps

•Prevent Deterioration/Worsening.
•Promote Recovery.
Commonly
used
first aid
The R.I.C.E. method

• R.I.C.E treatment is a mainstay for sports

trainers and other athletic health experts.
• It helps reduce this swelling, relieve pain,
control bleeding and promote flexibility and
healing.
The R.I.C.E. method
• Rest: Immobilization prevents further injury and gives
the body time to recover.
• Ice: Cold reduces pain by numbing the affected area.
• Compression: Pressure keeps swelling under control.
• Elevation: Keeping the injured body part above the
heart reduces swelling and the associated pain and
discomfort
Bandaging
bandage

• A bandage is a piece of material used either

to support a medical device such as a
dressing or splint, or on its own to provide
support the movement of a part of the
body.
Elastic bandage

• Used to reduce swelling or provide support

to a sprained ankle.
• Tight bandages can be used to slow blood
flow to an extremity, such as when a leg or
arm is bleeding heavily.
Splinting
splinting
• An external device employed to immobilize
an injury or joint. Splinting materials are
most commonly plaster or padded
fiberglass. Splinting is not a benign
procedure, and care must be taken not to
injure the patient further.
CPR
The CPR (cardiopulmonary resuscitation)
• First aid technique that can be used if
someone is not breathing properly or if
their heart has stopped.
• If there is no pulse or breathing within 10
seconds, begin chest compressions. Start
CPR with 30 chest compressions before
giving two rescue breaths.
Group work Form your group and then apply the
possible first aid in each situation using
materials that can be found in your own
locality.
Yellow
team
fainting
Green team
fracture
blue team
Epistaxis
red team
Open wound w/
severe bleeding
Think about it
How important it is to
have knowledge and
skills in basic first aid
and basic life
support?
"Next to
creating a life,
the finest thing
a man can do is
save one"
-Abraham Lincoln
 COMPLETE ME!

After our lesson,

I learned that: __________________

I realized that: __________________
I'm planning to: _________________
QUIZ TIME

1-4 What is the meaning of the

first aid acronym: R.I.C.E.?
5. This is intended to save a life
during cardiac arrest.
 LESSON 6.1
ETIQUETTE IN PHYSICAL
EDUCATION
 THINK ABOUT IT!

1. What comes to your mind when you hear the

phrase "Rules and Regulations"
2. What do you think is the importance of
having and following the rules and regulations
of a certain place?
 OVERVIEW

In physical education, it is important to have a governing

rule that is implemented for everyone so that a harmonious
relationship is built with one another. Without it, society would
show impatience and lack of respect for one another which may
lead to disobedience, cheating, dishonesty and insult.
 THINK ABOUT IT!

What is the difference between

etiquette and sportsmanship?
 ETIQUETTE
Refers to the conduct or procedure
required by good breeding or prescribed
by authority to be observed in social or
official life.
 SPORTSMANSHIP
To ensure respect, fairness and safety in sports, it is
expected for the people engaged to take personal
responsibility and behave in a certain way compliant with
the rules to promote social values.
Sportsmanship is a conduct (such as fairness, respect
and graciousness in winning or losing) becoming to one
participating in sport. Sportsmanship is playing by the
rules and principles and using sports etiquette. A real
sportsman observes and do all the rules in right way.
 IMPORTANCE OF ETIQUETTE IN
PHYSICAL EDUCATION
 It enhances the social aspects of every individual
 It is essential in maintaining friendly relationship between
people.
 It helps us show respect for other people and vice versa.
 It enhances communication by breaking down barriers.
 It protects the feelings of others.
 It helps you feel good about others and yourself.
 While doing your best, it encourages others to also do their
best.
 PROTOCOLS/ ETIQUETTE BEFORE-
DURING-AFTER A PHYSICAL ACTIVITY
Here are some tips to stay safe during and after an exercise:
 Wear comfortable clothing. Choose your shoes and equipment
properly and remember if this is right for the activity.
 Use an appropriate gear for the activity. It will help you to be
safe in doing the activity.
 Taking warm-up and cool down before and after an activity
will lower the risk of strains and sprains;
 Take appropriate breaks during the activity. A recovery once a
week of activity is good to rest your muscle pain;
 PROTOCOLS/ ETIQUETTE BEFORE-
DURING-AFTER A PHYSICAL ACTIVITY
 To give you some stamina, eat light food. Exercising
immediately after a full meal will affect your digestion.
 Be hydrated. Replenish extra fluids before, during and
after physical activity, especially for prolonged exercise;
 Beware of the weather and environmental conditions.
Take it easier when doing an activity especially when it’s
hot;
 Listen to your body. Stop the activity and seek medical
advice as soon as possible when you are feeling unwell.
 PROPER ETIQUETTE AND SAFETY
STANDARDS IN FACILITIES
1. Read the rules and regulations of the place. We must
be knowledgeable in various rules inside the
premises. If you have any questions, you must ask the
information desk personnel or the person in-charge.
2. Maintain cleanliness and orderliness. Cleanliness is
one basic etiquette we must observe at all time.
3. Be mindful to others. Always consider other people’s
time and space. Do not distract their activity
 PROPER HANDLING OF EQUIPMENT.
1. Read the manual carefully. Before using any
equipment, you must read the manual guide to know its
proper use.
2. Be alert and aware on how to use the equipment. You
must be alert in using certain equipment and if you
encountered certain problems. You must report it
immediately.
3. Take good care of the equipment. You must maintain
its standard and must be clean after usage.
LESSON 6.2 FACILITIES AND EQUIPMENT
USED IN
PHYSICAL FITNESS AND EXERCISES
 COMMON FACILITIES USED IN
PHYSICAL ACTIVITIES AND EXERCISE
1. Parks – it contributes to the health and well-being of
the communities that surround them. Usually you visit a
park to jog, playing dual sports like badminton, biking
and other physical activities / exercise. Because it is free,
many Filipinos were conducting their activities here
examples are Zumba, jogging, walking, running, and
other activities.
2. Recreation Center – a building that is open to the public
where meetings are held, sports are played, and there are
activities for young and old people. In this place you can
do many things and conduct activities like sports and
exercises.
3. Home – a place wherein you can do your physical
activities and exercise whenever you want. Even we are
busy and our days are hectic but we need to be physically
fit even on our four corners of our home.
4. Gym – a facility that is usually covered and is found in
athletic and fitness centers and are caters to purposes of
physical fitness, body shaping, muscle strengthening and
discipline. The place also provides programs which
depends on the needs of the person.
5. Covered Court – one of the common facilities or places
where physical activities or exercises can be done. It is a
playing surface with basket in the end
EQUIPMENT USED IN PHYSICAL
ACTIVITIES AND EXERCISE
1. Beanbags - Small bags filled with any of several
materials are often used for games. One form uses a box
with several holes in it. Tossing the bean bag in the large
holes is worth a few points while the smaller holes can
earn players high points. Also, a bean bag can be used as a
Hacky Sack, or foot-bag, for several games reminiscent of
football
2. Balls (various sizes, weights, hardness, bounce-ability,
shape)
o Tennis ball
o Plastic ball
o Sponge balls
o Paper balls
o Foam footballs, soccer balls
3. Balloons – commonly used with a physical activity
named Balloon Toss. It practices the skills of throwing or
tossing a balloon straight up into the air and the catching
the balloon.

4. Pylons (buckets, rocks, chalk) – it helps to develop

movement skills.
5. Hula Hoops – It helps coordination balance, mobility,
kicking, hand/eye coordination, running, jumping and
balance usually made of plastic.

6. Skipping ropes - It strengthens the upper and lower

body and can burn a lot of calories. It is made of strings,
wool and rope.

7. Measuring object (stick, rope, measuring tape, paper)

8. Scarves– It can be a tissue, handkerchief, paper towel
and socks if you don’t have scarf. It develops motor skills.

9. Plastic hockey stick – It helps develop hand-eye

coordination and timing in using this in physical activity.
10. Chairs – a common equipment in our house. We can
use this in many physical activities and exercises. Some
benefits of using a chair are better flexibility, range of
motion increased blood circulation and increased muscles
strength.

11. Dumbbell – commonly used in gyms or even at home,

it works on the shoulders, chest, biceps and triceps.
Usually made of metal with cast iron.
GROUP WORK!
 SIGNAGE PROJECT
With the use of available recyclable materials and art
materials, create a signage showing a list of appropriate
etiquette that you can post in the room, assuming that it is
a sports or fitness facility.
Make it creative so that it can catch attention.
See to it that it will bring idea that etiquettes must be
observed in any place.
 SIGNAGE PROJECT RUBRICS
Criteria Very good Good Fair Needs
Improvemen
t
Craftsman 2 1.5 1 .5
ship
Creativity 3 2 1 .5
Originalit 2 1.5 1 .5
y
Clarity 3 2 1 .5
 SIGNAGE PROJECT RUBRICS
Criteria Very good Good Fair Needs
Improvemen
t
Craftsman 5 4 3 2
ship
Creativity 5 4 3 2
Originalit 5 4 3 2
y
Clarity 5 4 3 2
 COMPLETE ME!

After our lesson,

I learned that: ________________________

I realized that: ________________________
I'm planning to: _______________________