2nd Semester PEH2

• Lesson 1: Sports-Related Injuries

Sports Injuries- Sports injuries are injuries that occur when engaging in sports or
exercise. Sports injuries can occur due to overtraining, lack of conditioning, and
improper form or technique. Failing to warm up increases the risk of sports injuries.
A sprain- is a tear of ligament fibers, muscles or tendons supporting a joint.
A contusion- or bruise is bleeding into the soft tissue.
A concussion- is caused by a direct blow to the head.
A 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.
A fracture- is a break, crack, or shattering of a bone.
Strains- are injuries that involve the stretching, partial tearing, or complete tearing of
a tendon.
Kinds of Injury
Acute injuries -occur suddenly when playing or exercising. Sprained ankles, strained
backs, and fractured hands are acute injuries.
Chronic injuries- happen after you play a sport or exercise for a long time.
Sports Injury Prevention
Proper Attire. The attire should be appropriate for the chosen activity. It is important
to consider comfort and protection when choosing an appropriate attire.
Proper Technique. An individual need to consult a trainer and ask for proper
instruction in performing the chosen activity or exercise. The knowledge on how to
execute the movement is just as important as the movement.
Gym Etiquette. Individuals that subscribe to gym facilities should be aware of the
rules and etiquette.
Proper environmental condition. It is advisable to check the environmental
conditions before the exercise session. It is possible that the area or the weather is
not conducive for the activity.
Adequate Recovery. The recovery period is just as important as the workout session.
It is important to provide the body with an adequate and proper nutrition to recover.
Hydration - is also the soundest way to prevent dehydration. Prevention is better than
cure, and the ways to prevent dehydration include the intake of adequate fluids,
watery fruits and vegetables and avoiding hot environment.
Hypothermia- occurs when body temperature is lower than the normal average of 37
degrees Celsius.
LESSON 2: Developing Home-Based Family Workout and Evaluation.
Short-term goals: Start with small goals that you can reach easily. It's easier to stay
with something when you have success early and often.
Long-term goals: These are large goals that you want to reach in 6 to 12 months. It
will help you stay motivated if you track your progress and update your goals as you
move forward.

LESSON 3: Organizing a Fitness Event for a Target Health Issue or

Concern.

Why do we have to organize Fitness Event? - Building healthy relationships and

spending time with your family, friends, and others in your community can help
improve your mental well-being.
Top 10 Fitness Facts
1. Exercise Boosts Brainpower. - Not only does exercise improve your body, it
helps your mental function, says certified trainer David Atkinson. "Exercise
increases energy levels and increases serotonin in the brain, which leads to
improved mental clarity".
2. Movement Melts Away Stress. - As much as it may stress you out just to
think about exercising, once you actually start working out, you will experience
less stress in every part of your life. Exercise produces a relaxation response
that serves as a positive distraction.
3. Exercise Gives You Energy. - You might be surprised at how, say, popping in
a workout tape for 30 minutes in the morning can change your whole day.
When endorphins are released into your bloodstream during exercise, you feel
much more energized the rest of the day.
4. It's Not That Hard to Find Time for Fitness. - Use your time more wisely.
Think about killing two birds with one stone.
5. Fitness Can Help Build Relationships. - Think of what exercising with a
partner can do for a relationship.
6. Exercise Helps Ward-Off Diseases. - With a spouse, a sibling, or a friend, you
used to go to lunch with once a week. Research has shown that exercise can
slow or help prevent heart disease, stroke, high blood pressure, high
cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of
muscle mass, says Astorino. It also helps ease some aspects of the aging
process.
7. Fitness Pumps Up Your Heart. - Not only does exercise help fight disease,
says Bryant, it also creates a stronger heart -- the most important muscle in the
body. That helps make exercise -- and the activities of daily life -- feel easier.
8. Exercise Lets You Eat More. - Pound for pound, muscle burns more calories
at rest than body fat. So, the more muscle you have, the higher your resting
metabolic rate will be. And, of course, you also burn calories while you're
actually exercising.
 9. Exercise Boosts Performance. - After a few weeks of consistent exercise,
you may feel your clothes fitting differently and see that your muscle tone has
improved.
10. Weight Loss Is Not the Most Important Goal. - Weight loss is the reason
many people exercise in the first place. But it's certainly not the sole benefit of
an exercise program.
How to Develop a Fitness Event? - Organizing a fitness event to meet the target
health issue or concern is not an easy task.

Planning - is the process of making plans for something. It is the most important part
of the success of every activity. The planning process provides the information.
Organizing - is making arrangements or preparations for an event or activity which
are often arranged in a systematic way, especially on a large scale. Organizing an
event or an activity is always associated with a plan.
Key Elements of Effective Event Planning:
1. Understand the purpose of the event.
2. Know your audience.
3. Select the right venue.
4. Choose a suitable timing.
5. Draft a plan and follow the timeline.
6. Create content that attracts your target audience.
7. Design the message you want to share through the event.
8. Lead capture mechanism.
Fitness event - an event in your day where the activity is considered "fitness level"
because it was performed at a higher intensity than your normal, routine activity.
Participation - the action of taking part in something. The greatest and widely
accepted benefit of participation is the increased work ownership of an individual.
Initiative - the power or opportunity to act or take charge before others do. the ability
to be resourceful and work without always being told what to do. It requires
resilience and determination. People who show initiative demonstrate they can think
for themselves and take action when necessary.
Prior to this activity.
1. Fun Run for a Cause - This is possible through partnership with LGUs, and private
organizations.
2. Zumba for a Cause - This is a Zumba dance exercise that can be held in an open
area of your community to encourage more participants. (e.g. plaza, gymnasium or
basketball court)
3. Anti-Smoking Campaign - There are laws prohibiting smoking in public places, but
the implementation of these laws sometimes is considerably weak. With that, you can
initiate campaign in order to strengthen or strictly implement the anti-smoking law.
4. Sports Competition - This can be possible in cooperation with the Sangguniang
Kabataan officials. You, as a member of your Barangay, may ask the Sangguniang
Kabataan to hold different sports activities.
5. Vertical Gardening – This use structures or columnar trees to create garden rooms
or define hidden spaces ready for discovery. This can be possible in cooperation
with the Sangguniang Kabataan officials.