Pe First Month 2nd Sem

PE - FIRST MONTH (SECOND SEM) ● lowers hypertension - hypertension (high blood
pressure) may result in stroke or heart disease;

LESSON 1 - THE HEALTH BENEFITS OF SPORTS sports and physical activities help keep the heart
AND PHYSICAL ACTIVITIES and blood vessels healthy and prevent
hypertension
LOW JACKS ● stimulates blood circulation - leads to the proper
- while moving your feet apart and together, lift your circulation of nutrients all over the body; keeps the
arms from hips to shoulder level body well oxygenated, healthy, and active; help
increase the amount of hemoglobin and the volume
HIGH JACKS of blood
- lifting your arms from shoulder level to overhead ● strengthens the immune system - help build up
immunity to diseases
AEROBIC (CARDIOVASCULAR) FITNESS STRETCHING EXERCISES
- helps sustain the capability of the heart and the rest ● chest stretch
of the cardiovascular system to supply oxygen and ● biceps stretch
energy to the body ● upper back stretch
- can be achieved in part by engaging in activities ● shoulder stretch
where large muscle group works together (walking, ● shoulder and triceps stretch
jogging, running, skating, cycling, climbing) ● side bend
● abdominal and lower back muscles stretch
FLEXIBILITY ● hamstring stretch
- range of motion of the joints or their ability to move ● calf stretch
freely ● hip and thigh stretch
- mobility of the muscles, which allows more ● adductor stretch
movement around the joints ● groin stretch
● front of trunk stretch
RANGE OF MOTION ● iliotibial band stretch
- distance and direction the joints can move ● quadriceps stretch
● push-ups
STABLE JOINTS ● dips
- contribute a correct posture, which can lower the ● supermans
risk of musculoskeletal pain, uneven joint wearing, ● squat throws
arthritis, and muscle-tension headaches ● calf raises
● v-ups
MUSCULAR STRENGTH ● tuck jumps
- amount of force the muscles can exert or the
amount of weight you can lift LESSON 2 - COMMON INJURIES AND FIRST-AID
TREATMENT
MUSCULAR ENDURANCE
- number of times the muscles can repeat an KINDS OF INJURY
exertion or the number of times you can move that ● ACUTE INJURY - injury of the musle, bone, or joint
weight without getting exhausted resulting from specific impacts or trauma
● CHRONIC INJURY - repetitive type of injury which
SPORTS AND RESISTANCE-TYPE EXERCISES may be caused by overusing a specific part of the
- also called strength training, weight training, body while engaging in sports or exercise
weightlifting
- significantly challenge the muscular system, EXAMPLES OF AN INJURY
resulting in sustained strength and endurance ● abrasion - injury caused by something that rubs or
scrapes against the skin
BENEFITS FROM ENGAGING SPORTS AND ● bruise - injury causing a rupture of small blood
PHYSICAL ACTIVITIES vessels and the discoloration without a break in the
● keep the heart healthy - contribute to efficient skin
heart and lung function, stimulate the production of ● concussion - mild reversible brain injury from a
new blood vessels, and improve overall blow to the head associated with unconsciousness
cardiovascular health ● cut - wound caused by a sharp object or instrument
● controls glucose - help stabilize the blood sugar ● groin strain - injury caused by overstretched or torn
(glucose) and allow the hormone insulin to absorb adductor muscles (running and jumping)
glucose into the cells and muscles ● hamstring strain - injury caused by overstretched
● manages weight - help manage weight by burning muscles
calories and shedding off extra fats ● knee joint injuries - affect the bones, cartilage,
● lowers cholesterol levels - help maintain lower ligaments, and tendons of the knee
levels of bad cholesterol; studies show that bad ● nose injuries - injuries to the nose or areas that
cholesterol level is much higher in sedentary people surround and support the nose
than in athletes while good cholesterol level is ● sprain - sudden twist of a joint with stretching of
significantly higher in athletes than in sedentary ligaments
people ● stress fracture - small crack or sever brusing in a
bone
RICER STRATEGY
● rest - keep the injured part isolated (48-72 hours)
● ice - apply ice to the njured part for 20 mins
● compression - apply a firm elastic bandage
● elevation - raise the injured area above the level of
heart
● referral - see a doctor asap
HARM STRATEGY
● no heat - increases bleeding
● no alcohol - increases bleeding and swelling
● no running - increases blood flow which delays
healing
● no massage - increases swelling and bleeding and
delays healing
FIRST AID FOR NOSEBLEEDS

1. stop any activity
2. sit with your head leaning forward
3. pinch your nostrils and breath through your mouth
4. hold your nose for 10 mins
5. if bleeding continues for 30 mins, seek medical
advice
FOR EMERGENCY SITUATIONS - call an ambulance

1. prolonged loss of consciousness
2. neck or spine injuries
3. broken bones
4. injuries on the head or face
5. eye injuries
6. abdominal injuries
PHYSIOTHERAPHY
- can help rehabilitate the injured part depending on
the injury
- include exercises that promote strength and
flexibility
PAIN RELIEF / PAINKILLERS

- paracetamol can be used to help lessen the pain
NON-STEROIDAL ANTI-INFLAMMATORY DRUGS

(NSAIDs)
- such as ibuprofen, can be used to ease any pain
and reduce any swelling
- aspirin - no to 16 yrs below
IMMOBILIZATION
- movement of the injured part should be reduced to
lessen the pain

Pe First Month 2nd Sem

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PE - FIRST MONTH (SECOND SEM) ● lowers hypertension - hypertension (high blood

pressure) may result in stroke or heart disease;

FIRST AID FOR NOSEBLEEDS

FOR EMERGENCY SITUATIONS - call an ambulance

PAIN RELIEF / PAINKILLERS

NON-STEROIDAL ANTI-INFLAMMATORY DRUGS

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