P.

E REVIEWER

I. Observes personal safety protocol to avoid dehydration,

overexertion, hypo- 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

MODERATE PHYSICAL ACTIVITY

-means you’re working hard enough to raise your heart rate and break a sweat.

-require more oxygen consumption that light activities

Here are some examples of activities that require moderate effort:

✓sweeping the floor

✓ walking briskly

✓slow dancing

✓ Vacuuming

✓ washing windows

✓ shooting a basketball.

VIGOROUS ACTIVITIES
-require the highest amount of oxygen consumption to complete the activity.

✓running

✓Swimming

✓ Shoveling

✓ soccer

✓ jumping rope

✓ carrying heavy loads (i.e. bricks).

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(pilay)- is an injury to a ligament (tissue that connects bones to other bones). Joints
contain many ligaments. A sprain results when a joint is twisted or pulled and the ligament
stretches or tears. Symptoms of a sprain are pain, swelling, and having a problem moving or
using the injured area.

CONTUSION(pasa)- Is commonly called a bruise. It is injury to tissue that causes bleeding

without breaking the skin. It is often a result of being hit by a blunt object, such as a ball or
bat. Symptoms of a contusion are discoloration of the skin, pain (which can be severe), and
swelling. Contusions usually aren’t serious and often don’t need medical attention.

CONCUSSION(PAGKAKALOG)- A concussion may occur when the head hits an object, or a

moving object strikes the head. A concussion is a less severe type of brain injury. It may also
be called a traumatic brain injury. A concussion can affect how the brain works. The amount
of brain injury and how long it will last depends on how severe the concussion is. A
concussion may lead to headaches, changes in alertness, loss of consciousness, memory
loss, and changes in thinking.

DISLOCATION- is a separation of two ends of the bones where they meet at a joint. A joint
is the place where two bones connect. Is an injury in which the ends of your bones are
forced from their normal positions. The cause is usually trauma resulting from a fall, an auto
accident, or a collision during contact or high-speed sports. Dislocation usually involves the
body’s larger joints.

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- A strain is when a muscle is stretched too much and tears. It is also called a
pulled muscle. A strain is a painful injury. It can be caused by an accident, overusing a
muscle, or using a muscle in the wrong way.

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.

● A bone or joint that is visibly out of place.

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

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

• 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 resuming strenuous activity.

HOW CAN I TREAT INJURIES?

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 are 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 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.

II. Demonstrates proper etiquette and safety in the use of

facilities and equipment.
Proper Etiquette and Safety in the Use of Facilities and Equipments
1. Take care in using facilities and equipment.

In consideration of the school’s effort and of other students who will benefit from using the
facilities and equipments, it is in good form to handle them with care and use them solely on
their purpose.

This is to prevent having them misplaced, stolen or become unnecessary clutters in the
training area than can cause accidents.

2. Only use equipments that you already know how to use do not leave or pass on
equipments that is in complete disarray or dirty.
3. Be Alert and Aware in the training area.
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not Hug the equipment.
7. Return the equipment properly or leave the venue clean.

Doing exercises in improper form deficit it’s benefits.

Do not monopolize the equipments. Allow everyone a fair use of the facilities.

8. Check Yourself practice proper hygiene and care.

Take a bath or a deodorant if needed. Do not force yourself to engage in physical activity if
you are feeling sick.

9. Move on the double; do not loiter around the venue or hang on the equipment doing
nothing..
Do not handle it until such time the teacher gives instructions on how to operate the said
equipment. You could break the equipment or cause harm to yourself or others.

10. Be nice, as a general rule!

Fitness Center Etiquette

Uphold the rules of the facility

● Read, understand, and follow all rules, expectations, and posted signs

● Observe all posted equipment instructions and warnings

● If there is a piece of equipment you do not know how to use, don’t assume you know how
to use it and ask for assistance

Using a piece of equipment someone else is using

● Ask if you can “work in between their sets” if they say no, please be patient and wait

■ Acceptable reasons for denying the “work in” request include the following:

■ 2 or more individuals are already using the equipment

■ The equipment is loaded with a large amount of weight and the user is almost done

■ When “working in allow the other person to use the equipment after each set and re-set
all equipment adjustments back to where they were before you started

● If someone begins exercising on a piece of equipment while you are resting between
sets...

■ You should say “I only have X number of sets left, you can work in with me if you’d like

■ If you were working in between someone else’s sets, make the other person aware
someone is already sharing the equipment

● If while waiting in line to use the equipment you leave to get a drink or to use the
restroom, tell the person behind you that you are coming right back so they are aware that
you are waiting

● If someone sneaks ahead of you, you should say “I just went to, I believe I was here before
you.”

● You cannot claim a piece of equipment by setting a towel or water bottle on it or next t it

● Allow others to work in between your sets

● Do not rest on the equipment; it is better to walk around to accelerate your recovery

● When using cardio equipment, please do not exceed the 45 minute time limit

● Wipe down all equipment following each set with the provided pre-moistened wipes

●Then discard the wipes appropriately

When done with a piece of equipment

● Wipe down the equipment with the provided pre-moistened wipes then

● Discard the wipes appropriately

● Take all extra personal equipment with you includes water bottles, towels, weight belts,
etc.

● Put all equipment away rack free weights in their designated location, return cable
accessories to the stand, dumbbells and kettle bells, jump ropes, and stretch cords returned
to the appropriate rack, stability balls, balance balls, and foam rollers are to be wiped down,
then returned to the storage area

● DO NOT mix weight plates on the same storage bar

Being aware of the exercise areas

● Stay clear of free weight areas when in use

● Do not exercise in walking areas gray floor pathways and in front of water fountains, water
and ice machine, wall-mounted wipes containers and trash/recycle receptacles

● Do not stand in front of dumbbell rack

● Before using a wall-mounted mirror, look around to make sure you are not in someone
else’s space

Using spotters for safety

● Ask for a spot when going heavy on higher risk exercises such as bench press or squat

● Limit the number of times you ask for a spot

■ Use the weight you can handle

■ Only go heavy occasionally

■ Seldom exercise to performance failure on higher risk exercises

● Communicate with the spotter before you start the exercise

■ Ask them to spot you in a specific manner if that is important to you

■ Indicate your desired number of repetitions

■ Don’t expect a spotter to assist beyond one assisted repetition(max rep)

■ Once you complete an assisted repetition, rack the weight

III. Organizes Fitness event for a target health issue or

concern steps and committees in organizing.
Why do we have to organize Fitness Event?
• Building healthy relationships and spending time with you r family, friends, and others in
your community can help imp rove your mental wellbeing.
• Mental health and physical health are fundamentally linked, with positive mental well-
being contributing to physical conditions.

• Those at risk for serious mental health conditions are at increased risk for chronic physical
conditions, which makes having community support very important.

• Community-wide events bring people fro m all walks of life together, strengthening the
bonds between them

• Being physically active also offers benefit s far beyond the obvious.

Fitness Facts Benefits

1. Exercise Boosts Brainpower.

2. Movement Melts Away Stress
3. Exercise Gives You Energy
4. It’s Not That Hard to Find Time for Fitness
5. Fitness Can Help Build Relationships.
6. Exercise Helps Ward-Off Diseases.

7. Exercise Helps Ward-Off Diseases.

8. Exercise Lets You Eat More.

9. Exercise Boosts Performance

10. Weight Loss Is Not the Most Important Goal

How to Develop a Fitness Event ?

1. A well-organized and planned event or activity is the key to achieve the target and
attain the best result.
2. Collaboration with the group and the spirit of openness will be important components
to having a good result
3. Involving the whole team or group would be much better in gathering information
and ideas that will serve as the ingredients of the best output.
4. Organize 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.
5. 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.

Key Elements of Effective Event Planning:

1. Understand the purpose of the event.

2. Know your audience.
3. Select the right venue is vital.
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. An individual is
better able to relate himself/herself with his or her work and this improves performance an d
efficiency at work.

Initiative – the power or opportunity to act or take charge before others do.

Initiative – 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. It means using your head, and having
the drive to achieve. You can initiate any fitness activity that will benefit not only you as an
individual, also for everyone, as well.

Engagement
Here are some of the suggested health and fitness activities that you can initiate:

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 b e 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. On the Spot Poster Making Contest – This can be possible in cooperation with the
Sangguniang Kabataan officials.