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Exercise- related injuries
• To enjoy and maintain physical fitness, preventing

injury during a fitness program is essential. Therefore,
it is wise to understand the cause of injuries: high
Impact activities, Rapid conditioning programs,
improper shoes, training surfaces and anatomical
disposition.
Injury Signs/symptoms Treatment
Bruise Pain, swelling, discoloration Cold application, compression,
Rest.
Dislocations or fractures Pain, swelling, deformity. Splinting, cold application, seek
medical attention.
Heat cramps. Cramps, spasms, muscle twitching Stop activity, get out of the heat.
in the legs, Arms and abdomen.
Heat exhaustion. Fainting, headache. Stop activity, Rest in a cool place.
Heat stroke. Dry skin, no sweating. Seek immediate medical

attention.
Joint sprains. pain, tenderness. Rest, ice.
Muscle cramps. Pain, spasm. Stretch muscles, use mild
exercises for involved area.
muscle soreness and stiffness. Tenderness, pain Mild stretching, warm bath
Muscle strains. Pain, swelling Cold application, compression
Shin splints. Pain, tenderness Cold application
Pain on the side of the abdomen Decrease level of physical activity
below the rib cage
Tendinitis Pain Rest
2. Mini-core routine
A. WALK-OUTS:
• Push up off one forearm, while resting on the other forearm and one palm of
their hand: then lift up to end in a push-up position; in return one arm down
to plank position followed by the other arm. Or Pointer plank: alternate lifting
one arm straight out and level with the shoulder.
B. STAR:
• Position the forearms parallel to each other, making sure that they are
directly under your shoulder. Rotate the trunk to one side while supporting
yourself on the resting forearm, while pivoting the foot. Lift the leg up when
you are stable and facing one side. Return to the starting position and
perform the same action on the other side.
PLAYING ATTTIRE
A.)
TOPS
• An item of clothing that covers at
least the chest, but which usually
covers most of the upper human
body between the neck and the
waistline.
• It helps to reduce the weight of the

material during periods of heavy
sweating.
• Allow for a control body giving

greater comfort.
B.)
BOTTOMS
• refers to any type of clothing worn
on the lower half of the body,
whether by men or by women
• ex.) full length pants, capri or three-

quarter length pants, shorts, skorts,
skirts and leggings.
• It can protect you from any

environment you will exercise in.
• This will prevent your legs from

getting overheated.
c.) FOOTWEAR
• a shoe designed to be worn for

sports, exercising, or recreational
activity, as racquetball, jogging, or
aerobic dancing.
• It can improve comfort in

performance and most importantly,
prevent foot injuries.
EXERCISE EQUIPMENT
1.) STABILITY EXERCISE BALL OR
FITNESS BALL
• This is a large flexible and inflatable ball used for resistance training
RELATIVE HEIGHT AND FITNESS

BALL SIZE:
1.5 m-1.62= 55 cm
1.65 m-1.8 m= 65 cm
1.83 m-2.0 m= 75cm

2.) RESISTANCE BAND
• An elastic band used for strength training.
• Commonly used in physical therapy,

specifically by convalescents of muscular
injuries, including cardiac rehab patients to
allow slow rebuilding of strength.
3.) FREE WEIGHT
• Refers to barbells and dumbells.
• This requires balancing the resistance

through the entire lifting motion
• Helps you build strength, power, and

coordination in one motion.
4.) Medicine ball
• a type of heavy ball that is used for

exercise and in physical therapy; the
use of physical methods to treat pain
and injury of the body.
• It can help you functional movement

with the added weight, thereby
increasing exercise difficulty or
intensity
5.) SUSPENSION
CORD
• Is a work out device consisting of straps
and rings or handles
• It helps a person to build up muscles and

carry out body weight training.
6.) STOPWATCH
• a timepiece designed to measure the amount

of time that elapses between its activation and
deactivation.
• a watch that can be started and stopped in

order to measure the exact time of an event,
especially a sports event
7.) MAT
• Sports equipment consisting of a piece

of thick padding on the floor for
gymnastic sports.
• Provide a comfortable surface for

working out that can prevent slipping
and injuries.
8.) FOAM ROLLER
• a lightweight, cylindrical tube of

compressed foam.
• Foam rolling releases muscle knots, relieves

inflammation, and improves overall comfort.
• It may be used for many reasons, including

increasing flexibility, reducing soreness, and
eliminating muscle knots.
ACCELERATION
• It is physically defined as the rate of change in velocity
• the ability of acceleration is often referred to as sprint performance over

smaller distances such as 5m or 10m, and assessed using sprint time or
velocity.
• The faster acceleration is beneficial in performance, as it allows

opposition less time to react, and helps you reach your top speed faster.
COOL DOWN
• the body has to return its resting rate after work out. This includes bringing the heart rate
down gradually and redistributing the blood, keeping the blood from pooling the muscles
of the legs.
• Another important funtion of cooling down is to remove the by products of exercise

(lactic acid) from the blood stream and the muscles.
• when a muscles produces force, it shortens to produce the movement around the joint.
After the exercise, we need to return these shortened muscle fibers to their original
length.
• Each stretch should be held for at least 15-30 seconds and repeat 4-5 times.

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Exercise- related injuries

• To enjoy and maintain physical fitness, preventing

Heat exhaustion. Fainting, headache. Stop activity, Rest in a cool place.

Heat stroke. Dry skin, no sweating. Seek immediate medical

• It helps to reduce the weight of the

• Allow for a control body giving

• ex.) full length pants, capri or three-

• It can protect you from any

• This will prevent your legs from

• a shoe designed to be worn for

• It can improve comfort in

RELATIVE HEIGHT AND FITNESS

1.83 m-2.0 m= 75cm

• An elastic band used for strength training.

• Commonly used in physical therapy,

• Refers to barbells and dumbells.

• This requires balancing the resistance

• Helps you build strength, power, and

• a type of heavy ball that is used for

• It can help you functional movement

• It helps a person to build up muscles and

• a timepiece designed to measure the amount

• a watch that can be started and stopped in

• Sports equipment consisting of a piece

• Provide a comfortable surface for

• a lightweight, cylindrical tube of

• Foam rolling releases muscle knots, relieves

• It may be used for many reasons, including

• It is physically defined as the rate of change in velocity

• the ability of acceleration is often referred to as sprint performance over

• The faster acceleration is beneficial in performance, as it allows

• Another important funtion of cooling down is to remove the by products of exercise

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