GOOD

MORNIN
G!!!
QFREUCYNE
Refers to HOW MANY TIMES you engage in
any physical activity in a week

FREQUENCY
SITYNITNE
Refers to HOW HARD your body
is working during an exercise.

INTENSITY
 MITE
Refers to the DURATION
of your exercise.

TIME
 YTEP
What kind of exercise
should I do?”

TYPE
 H EALTH
OPTIMI Z I NG
PH YSI C AL
EDUCATI ON 1
Q UARTER 1 –
MODU L E 5:
 O B S E RV E S P E R S O N A L
SAFETY PROTOCOL TO
AV O I D D E H Y D R AT I O N ,
O V E R E X E RT I O N ,
HYPOTHERMIA AND
H Y P E RT H E R M I A D U R I N G
M V PA PA RT I C I PAT I O N
 SPORTS INJURIES
• 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. Brisk walking or cycling and jogging are examples of
moderate activities while aerobic dance or cycling uphill are
vigorous activities
• On the other hand, sports injuries are those 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.
SPRAIN
• 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.
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
STRAINS

• 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
KINDS OF
INJURIES
KINDS OF INJURIES
1. 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.
2. 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
MAY INCLUDE:
• 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
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.
• If you do sustain a sports injury, make sure you
participate in adequate rehabilitation before
• 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.
What to bring?
• Water
• Extra clothes
• Towels and cap
What to do?
• Prepare yourself.
• Drink a lot of water.
• Change clothes.
• Use towel
• Dehydration- Dehydration
happens when the fluid in your • Hypothermia- It usually happens
body is used or lost more than the when the body easily loses
fluid you drink or intake. If your temperature. A person suffers
body does not have enough water hypothermia when his or her body
or fluid to do its normal functions, temperature drops below 35 degrees
hence, you get dehydrated. Anyone Celsius.
may become dehydrated, as to the • Hyperthermia -the opposite of
people who are more at risk, young hypothermia. It happens when the
ones or children and the older body temperature rises up
adults are more at risk. significantly beyond the normal
• Overexertion- This refers to the temperature which is 37 degrees
pressure one puts in himself or Celsius. Hyperthermia like
herself, too much pressure that leads hypothermia can threaten life too.
to a simple discomfort that might
extend to a more serious injury. •
ACTIVITY: MAKE YOUR PERSONAL SAFETY
PROTOCOL TO AVOID DEHYDRATION,
OVEREXERTION, HYPOTHERMIA AND
HYPERTHERMIA DURING MVPA PARTICIPATION BY
FILLING OUT THE TABLE BELOW.
My Personal Safety
Protoco l
BEFORE DURING AFTER

Dehydration

Overexertion

Hypothermia

Hyperthermia
 Pledge Wall

Make a pledge wall by using a Manila paper. Think

of a slogan that has something to do with preventing
yourselves from those sports injuries. I’ll give you
10 minutes to create your pledge wall then
afterwards you will present it in front. You will be
graded through the following rubric:
Creativity
10.Shows impressive level of creativity
11.Shows high level of creativity
12.Shows low level of creativity
Sincerity
10- focused, concentrated, and committed to the activity
7- often focused, concentrated and committed to the activity
5- not focused, concentrated and committed to the activity
Behavior
10- exhibits outstanding level of discipline
7-exhibits very satisfactory discipline
5- exhibits improving discipline
ASSIGNMENT

• Have an advance reading in the Proper Etiquette

and Safety in the Use of Facilities and
Equipment.