PHYSICAL EDUCATION 11

Quarter 2
Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During
MVPA Participation

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.
The most common sports injuries are:

 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 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 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 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 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 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 Injury

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; and
 A bone or joint that is visibly out of place.

1. 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.

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.

Causes of sport injuries may include:

 improper or poor training practices;

 wearing improper sporting gear;
 being in poor health condition; and
 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; and
 If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous
activity.

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.

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.

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.

Let’s try….
1. Complete the table below. Write the type and causes of injury in each common sport injury.

2. Make your personal safety protocol to avoid dehydration, overexertion, hypothermia and hyperthermia
during MVPA participation by filling out the table below.

NAME: _________________________________________________ GRADE/ SECTION: Grade-11 HUMSS 3 Dickinson

 QUIZ #2

Directions: Choose the letter of the best answer. Write _____ 9. Who should reset a dislocation?
the chosen letter on a separate sheet of paper. A. Coach
_____1 Which refers to the injuries that happen when B. Proper medical professional
playing sports or exercising. C. Friend
A. Accident C. Hydration D. Teacher
B. Dislocation D. Sports injuries _____ 10. Which type of injury involves the stretching,
_____2. Which of the following is NOT an example of partial tearing, or complete tearing of a tendon?
acute injuries? A. Contusion C. Sprain
A. Fractured hand C. Strained back B. Dislocation D. Strain
B. Sprained ankle D. Wound _____ 11. What happens when the body temperature
_____3. What happens to the body if it does not have rises up significantly beyond the normal temperature
enough fluid needed to function normally? which is 37 degrees Celsius?
A. Dehydrated C. Hydrated A. Dehydration C. Hyperthermia
B. Dislocated D. Stress Management B. Fracture D. Hypothermia
_____4. Which of the following is NOT a cause of _____ 12. What is the temperature of a person who has
dehydration? hypothermia?
A. Diarrhea C. Too much water A. below 35 C. below 37
B. High Fever D. Vomiting B. below 36 D. below 38
_____5. Which occurs when body temperature is lower _____ 13. Which refers to the pressure one put in himself
than the normal average of 37 degrees Celsius? or herself that leads to a simple discomfort that might
A. Diarrhea C. Hyperthermia extend to worse, injury?
B. Hydration D. Hypothermia A. Contusion C. Hyperthermia
_____ 6. Which is NOT a sign of chronic injuries? B. Fracture D. Overexertion
A. Bone and joint that is visibly out of place _____ 14. Which occurs when the ball of a joint is forced
B. Pain when you exercise out of its socket?
C. Dull ache when you rest A. Contusion C. Strain
D. Pain when you play B. Dislocation D. Overexertion
_____ 7. What is a break, crack or shattering of a bone? _____ 15. Which of the following stands for R.I.C.E.
A. Contusion C. Dislocation treatment?
B. Concussion D. Fracture A. Rest, Ibuprofen, Crutches, Exercise
_____ 8. Which of the following injuries is a tear of B. Rest, Ice, Compression, Elevation
ligament fibers, muscles or tendons supporting a joint? C. Rest, Ice, Crutches, Elevation
A. Contusion C. Sprain D. Reinforcement, Immobilization, Cryotherapy,
B. Dislocation D. Strain Electrostimulation

NAME: _________________________________________________
GRADE/ SECTION: Grade-11 HUMSS 3 Dickinson

QUIZ #2 A. Coach
Directions: Choose the letter of the best answer. Write B. Proper medical professional
the chosen letter on a separate sheet of paper. C. Friend
_____1 Which refers to the injuries that happen when D. Teacher
playing sports or exercising. _____ 10. Which type of injury involves the stretching,
A. Accident C. Hydration partial tearing, or complete tearing of a tendon?
B. Dislocation D. Sports injuries A. Contusion C. Sprain
_____2. Which of the following is NOT an example of B. Dislocation D. Strain
acute injuries? _____ 11. What happens when the body temperature
A. Fractured hand C. Strained back rises up significantly beyond the normal temperature
B. Sprained ankle D. Wound which is 37 degrees Celsius?
_____3. What happens to the body if it does not have A. Dehydration C. Hyperthermia
enough fluid needed to function normally? B. Fracture D. Hypothermia
A. Dehydrated C. Hydrated _____ 12. What is the temperature of a person who has
B. Dislocated D. Stress Management hypothermia?
_____4. Which of the following is NOT a cause of A. below 35 C. below 37
dehydration? B. below 36 D. below 38
A. Diarrhea C. Too much water _____ 13. Which refers to the pressure one put in himself
B. High Fever D. Vomiting or herself that leads to a simple discomfort that might
_____5. Which occurs when body temperature is lower extend to worse, injury?
than the normal average of 37 degrees Celsius? A. Contusion C. Hyperthermia
A. Diarrhea C. Hyperthermia B. Fracture D. Overexertion
B. Hydration D. Hypothermia _____ 14. Which occurs when the ball of a joint is forced
_____ 6. Which is NOT a sign of chronic injuries? out of its socket?
A. Bone and joint that is visibly out of place A. Contusion C. Strain
B. Pain when you exercise B. Dislocation D. Overexertion
C. Dull ache when you rest _____ 15. Which of the following stands for R.I.C.E.
D. Pain when you play treatment?
_____ 7. What is a break, crack or shattering of a bone? A. Rest, Ibuprofen, Crutches, Exercise
A. Contusion C. Dislocation B. Rest, Ice, Compression, Elevation
B. Concussion D. Fracture C. Rest, Ice, Crutches, Elevation
_____ 8. Which of the following injuries is a tear of D. Reinforcement, Immobilization, Cryotherapy,
ligament fibers, muscles or tendons supporting a joint? Electrostimulation
A. Contusion C. Sprain
B. Dislocation D. Strain
_____ 9. Who should reset a dislocation?