Part 1: Pre-activity: 4-Pics: One Word

1. Sports
2. Injury
3. RICE
4. Sprain
5. Dehydration

Part 2: Title of the module

Observes Personal Safety Protocol to Avoid Dehydration, Overexertion,
Hypothermia and Hyperthermia During MVPA Participation

Part 3: Learning Objectives

 Characterize sports-related injury
 Differentiate acute from conic injuries
 Identify ways to prevent sports-related injuries
 Determine the safety protocol during MVPA participation

Part 4: Topic
Sports-Related Injuries

Part 5: Define Injury

Injuries may occur when a person engages in Moderate to Vigorous Physical
Activity (MVPA). This includes physical activities which span from moderate
progressing to vigorous intensity.

Part 6: Examples
Moderate Activities Vigorous activities
Brisk walking aerobic dance
Cycling cycling uphill
jogging
Part 7: Define Sports Injuries
Sports Injuries are those that happen when playing sports or performing
exercises.

Part 8: Some Causes of Injuries

 Accidents
 Poor training practices or improper gear.
 When you are not in proper condition.
 No proper warm-up and stretching before you play or exercise.

Part 9: The most common sports injuries

1. Sprain is a tear of ligament fibers, muscles or tendons supporting a joint.
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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Strains are injuries that involve the stretching, partial tearing, or complete
tearing of a tendon. Strains are categorized as first, second, or third degree.
Chronic strains are injuries that gradually build up from overuse or repetitive
stress.
Part 10: Kinds of Injury
1. Acute injuries occur suddenly when playing or exercising. Sprained ankles,
strained backs, and fractured hands are acute injuries.
2.
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; and
 A bone or joint that is visibly out of place.

3. 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; and
 Swelling.

Part 11: Preventing Sports 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?

The following are some basic steps to 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.
 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.
 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; and
 If you do sustain a sports injury, make sure you participate in adequate
rehabilitation before resuming strenuous activity.

Part 12:
How can I treat Injuries?
When it comes to sport and exercise, the possibility of injury is always present.
Inflammation and pain often occur after injuries to the ankle, knee, or joint. And
the well-known R.I.C.E treatment method can help reduce this swelling, relieve
pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay
for sports trainers and other athletic health experts.

The benefits of the RICE method can be explained by stage:

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.

Aside from the injury prevention techniques mentioned above, there are also some
personal safety protocols that we need to consider before and after playing a sport
or doing moderate to vigorous physical activities. Some of the personal safety
protocols are as follows:
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.

Part 13: Things to remember

Remember this:
When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid is not replaced. Dehydration
causes a person to have a dry thirsty mouth, become fatigued, have less urine yield
with dark color, and in severe case, unconsciousness. The usual causes of
dehydration are hot weather condition, too much perspiration, high fever, diarrhea,
vomiting, and excessive exercise without taking in enough fluid. To nurse
dehydration, the body will need to replenish lost fluids and electrolytes. Drink at
least eight glasses of water a day and up to 12 glasses during summer months.
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.

Part 14:
The following are terminologies that you might experience if we opt to observe
personal safety protocols during Moderate to Vigorous Physical Activities
(MVPA).
 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.
 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.

ACTIVITIES
Part 14: Activity: 1-Minute Acting
 Activity 2: Oral
Activity 3: Balloon Questions
1. Give the 6 Most Common Sports Injuries.
2. Give the 2 Kinds of Injury and Differentiate it.
3. What is R.I.C.E.?

Part 15: Assessment

1. What type of injury is caused by a direct blow to the head and can vary in
severity from mild to severe?
A. Sprain
B. Concussion
C. Fracture
D. Strain

2. What type of injury is characterized by a tear of ligament fibers, muscles, or

tendons supporting a joint?
A. Strain
B. Sprain
C. Contusion
D. Concussion

3. Which of the following is NOT a step in the R.I.C.E. method for treating
injuries?
A. Rest
B. Ice
C. Compression
D. Exercise

4. Which safety protocol can help prevent dehydration during exercise?

A. Wearing heavy clothing
B. Drinking water only after feeling thirsty
C. Replacing lost fluids by drinking water regularly
D. Avoiding all types of physical activity

5. Which of the following describes hypothermia?

A. Body temperature rises above 37°C
B. Body temperature drops below 35°C
C. Loss of fluids due to excessive sweating
D. Physical stress due to overexertion

Answer Key:
1. B
2. B
3. D
4. C
5. B

PART 1 – PART 8 (Hya)

PART 9 (Gwyn & Joris)
Part 10 - Cris
Part 11 – (Divine)
Part 12 – Ally
Part 13&14: (Hya & Denver)