Health Optimizing

Physical Education 1
Quarter 1 – Module 5:
Observes Personal Safety
Protocol to Avoid Dehydration,
Overexertion, Hypothermia and
Hyperthermia During MVPA
Participation.
Introductory Message
For the Facilitator:
Welcome to the Health Optimizing Physical Education 12 Alternative
Delivery Mode (ADM) Module 5 Observes Personal Safety Protocol to Avoid
Dehydration,
Overexertion, Hypothermia and Hyperthermia During MVPA Participation Sports-
Related Injuries
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

ii
For the learner:
Welcome to the Health Optimizing Physical Education 12 Alternative Delivery
Mode (ADM) Module 5 Observes Personal Safety Protocol to Avoid Dehydration,
Overexertion, Hypothermia and Hyperthermia During MVPA Participation
SportsRelated Injuries.
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.
This module has the following parts and corresponding icons:
What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.
What I Know This part includes an activity that aims to check what
you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
What’s In This is a brief drill or review to help you link the current
lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an activity or a situation.
What is It This section provides a brief discussion of the lesson. This
aims to help you discover and
understand new concepts and skills.
What’s More This comprises activities for independent
practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer Key
at the end of the module.

iii
 What I Have Learned This includes questions or blank
sentence/paragraph to be filled in to process

what you learned from the lesson.

What I Can Do This section provides an activity which will help you
transfer your new knowledge or skill

into real life situations or concerns.

Assessment This is a task which aims to evaluate your level of mastery
in achieving the learning competency.
In this portion, another activity will be given
Additional Activities to you to enrich your knowledge or skill of the

lesson learned. This also tends retention of learned concepts.

This contains answers to all activities in the
Answer Key module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

iv
 What I Need to Know

This module was designed and written with you in mind. As a

Grade 11 student, it is part of your learning journey to understand different kinds of
sports and the types of injuries that come with each.
Sports injuries are injuries that occur when engaging in sports or exercise.
However, participation in different sports sets high standards on athletes’ physical
skills as it may result to developing an injury. This problem may almost be completely
solved if action is taken before injuries occur. This learning module permits you to
understand how one can reduce the risk of sports injuries related to different sports.
The language used recognizes the different types of injuries related to sports and how
it may be prevented. The activities include learning concepts about the most common
sports related injuries as well as the different safety protocol about the Moderate to
Vigorous Physical Activities. (MVPA)
The module consists of one lesson:

• Lesson 1 – Sports-related injuries

After going through this module, you are expected to:

1. characterize sports-related injury;

2. differentiate acute from chronic injuries;
3. identify ways to prevent sports-related injuries; and
4. determine the safety protocols during MVPA participation.

What I Know

Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What do you call the injuries that happen when playing sports or exercising?
A. Aerobics C. Sports Fest
B. Physical activity D. Sports injuries
2. The following are common sports injuries. Which of them is a tear of
ligament fibers, muscles or tendons supporting a joint?
A. Concussion C. Sprain

5
 B. Contusion D. Strain

3. Which of the following occurs when the ball of a joint is forced out of
its socket?
A. C. Fracture
Concussion
B. Dislocation D. Strain
4. What is a break, crack, or shattering of a bone?
A. Concussion C. Fracture

B. Dislocation D. Strain

5. Which of the following is not a sign of chronic injury?

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

B. A dull ache when you rest. C. Pain when

you exercise. D. Pain when you play.

6. Which activities are not good ways to warm up?

A. jogging

B. brisk walking

C. doing jumping jacks D. jumping

hurdles, lifting weights, sprinting

7. What is the best time to stretch your muscles?

A. After exercise C. During exercise B. After warming up D. None of
the above

8. Where is the largest (and often injured) tendon in the body?

A. Ankle C. Neck
B. Back D. Shoulder

9. What is the exact cause of muscle cramps?

A. Dehydration C. Vitamin deficiency
B. Injury D. Unknown

10. Which of the following may be sprained?

A. A bursa C. A muscle
B. A ligament D. A tendon
11. What part of your body hurts if you have plantar fasciitis,
A. ankle C. knee
B. foot D. none of the above

6
 12. Which of the following stands for R.I.C.E. treatment?

A. Rest, Ice, Crutches, Elevation

Rest, Ice, Compression,
B.
Elevation
C. Rest, Ibuprofen, Crutches, Exercise

D. Reinforcement, Immobilization, Cryotherapy,

Electrostimulation

13. What is the most common runner's injury?

A. Achilles tendinitis C. Runner’s knee
B. Plantar fasciitis D. Shin splints

14. Which of the following causes Shin splints?

A. Dehydration C. Tiny fractures
B. Inflammation D. Torn ligaments

15 What does a good warm up do to your body?

A. Boost your breathing C. Warm your muscles
B. Increase your blood flow D. All of the above

Lesson
1
Sports-Related Injuries

While participation in sports and physical activity has a lot of positive aspects
such as improving fitness levels and being involved in a social group with common
interest, it also has negative aspect in the form of incurring physical injury. This unit
will identify different types of sports injuries and how they can occur. It will discuss
physiological responses to injury and will suggest methods of prevention and
treatment of sports injuries.

What’s In

Directions: Encircle the letter that corresponds to the best answer in each statement.
.

7
1. The two elements of power is speed and ______________.
A. Balance C. Slow
B. Coordination D. Strength
2. It is the ability to control or stabilize the body when a person is standing still
or moving.
A. Balance C. Slow

B. Coordination D. Strength
3. What skill related fitness is possessed by a person who can kick an object
strongly?

A. Balance C. Power

B. Coordination D. Reaction Time

4. Which skill-related fitness activity is appropriate for a person with strong
arms?
A. Catching C. Eating
B. Driving D. Pull Up
5. Which skill-related fitness is manifested by a person who is able to avoid a
fast car running towards him?
A. Balance C. Power

B. Coordination D. Reaction Time

Notes to the Teacher

This learning module have been developed to increase students'

knowledge on the different types of Sports Injuries, Safety Protocol
and Prevention. The outcomes of each lesson are in line with Most
Essential Competencies as to maximize the most important
competencies of a particular topic.

8
 What’s New

Activity 1. Guess what…

a. Picture Talk:

b. Guide Questions:
Directions: Analyze the pictures above and answer the following questions below.

1. Have you experienced any of the incidents reflected in the

pictures above?

2. When did you experience it?

3. Where did it happen?

4. How did it happen?

5. What do you call these circumstances?

a. K-W-L: Fill in the table with what you Know, what you Want to Know, and what
you Learned about injuries. (Answer K-W only)

9
 Know Want Learned

What is It

Let’s Talk about it

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.

10
 • 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.

11
 • 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.
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.
• 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.

12
 • 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?
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 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, 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.

13
 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.

What’s More

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

Sprain

Strain

Fracture

Dislocation

Stress Fracture

Tendinopathy

Osteoarthritis

Bursitis

14
2. Make your personal safety protocol to avoid dehydration, overexertion,
hypothermia and hyperthermia during MVPA participation by filling out the table
below.
My Personal Safety Protocol
Before During After

Dehydration

Overexertion

Hypothermia

Hyperthermia

What I Have Learned

What you’ve got

1. List some sports injuries that you and your classmates have
experienced.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
2. List famous athletes who have been injured while playing their sports.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Common Sports Injuries for you and your friends
3. List some common injuries that teenagers like you may be at risk of
when playing the following sports.
Basketball: ________________ ____________________________
Volleyball: ________ ______________________________________
Track and Field: _ ______________ ________________________
Lawn Tennis: ______________ ____________________________
Combative sports: _______________________________________
Softball: _____________ ____________________________________
Badminton: ___________ _________________________________

15
 Other: ___________________________________________________
Complete the sentences below.
I learned that sports injuries are:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Common sports-related injuries include:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
The types of injuries are:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

What I Can Do

Let’s do this!

1. Provide examples of acute sports injuries from the upper and lower
extremities.
Acute injury Upper Extremities Lower Extremities

Fracture

Dislocation

Sprain

Strain

2. Choose one injury from the table and list specific ways to prevent it.
3. Provide example of chronic sports injuries from the upper and lower
extremities.
4. Choose one injury from the Chronic injury table and list specific ways to
prevent it.
Chronic injury Upper Extremities Lower Extremities

Osteoarthritis

16
 Tendinopathy

Bursitis

Fasciitis

Assessment

Directions: Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
_____1 Which refers to the injuries that happen when playing sports or exercising.
A. Accident C. Hydration
B. Dislocation D. Sports injuries
_____2. Which of the following is NOT an example of acute injuries?
A. Fractured hand C. Strained back B.
Sprained ankle D. Wound
_____3. What happens to the body if it does not have enough fluid needed to function
normally?
A. Dehydrated C. Hydrated B.
Dislocated D. Stress Management
_____4. Which of the following is not a cause of dehydration?
A. Diarrhea C. Too much water
B. High Fever D. Vomiting
_____5. Which occurs when body temperature is lower than the normal average of 37
degrees Celsius?
A. Diarrhea C. Hyperthermia
B. Hydration D. Hypothermia
_____ 6. Which is not a sign of chronic injuries?
A. Bone and joint that is visibly out of place C. Pain when you exercise
B. Dull ache when you rest D. Pain when you play
_____ 7. What is a break, crack or shattering of a bone?
A. Contusion C. Dislocation
B. Concussion D. Fracture
_____ 8. Which of the following injuries is a tear of ligament fibers, muscles or tendons
supporting a joint?
A. Contusion C. Sprain

17
 B. Dislocation D. Strain
_____ 9. Who should reset a dislocation?
A. Coach C. Proper medical professional B. Friend D. Teacher
_____ 10. Which type of injury involves the stretching, partial tearing, or complete
tearing of a tendon.
A. Contusion C. Sprain
B. Dislocation D. Strain
_____ 11. What happens when the body temperature rises up significantly beyond
the normal temperature which is 37 degrees Celsius?
A. Dehydration C. Hyperthermia
B. Fracture D. Hypothermia

_____ 12. What is the temperature of a person who has hypothermia?

A. below 35 C. below 37
B. below 36 D. below 38
_____ 13. Which refers to the pressure one put in himself or herself that leads to a
simple discomfort that might extend to worse, injury?
A. Contusion C. Hyperthermia
B. Fracture D. Overexertion
_____ 14. Which occurs when the ball of a joint is forced out of its socket?
A. Contusion C. Strain B. Dislocation D. Overexertion
_____ 15. Which of the following stands for R.I.C.E. treatment?
A. Rest, Ibuprofen, Crutches, Exercise
B. Rest, Ice, Compression, Elevation
C. Rest, Ice, Crutches, Elevation
D. Reinforcement, Immobilization, Cryotherapy, Electrostimulation

Additional Activities

Complete me!

Complete the following cloze passage. Choose your answer on the words provided
inside the box below.
Sports injuries are more likely to occur during _______1________, like in the
backyard, at the park with friends or at _____2____, because _______3________and
game rules are often overseen.
The most common cause of school sports injuries are __4____ and ____5_____.
These can result in sprains or _______6________.

18
 The most common parts of the body to get injured are the arms, elbows and
____7___.
Sport is very _8___ and a healthy, fun way to live life. Sport should not be
avoided but it should be taken ___9_____ when players are at risk of injury.

informal playing times lunch-time protective gear

over-exertion falls fingers
strained muscles safe seriously

References https://www.bartleby.com/topics/Sports-Injury-Essay
https://ercare24.com/minimizing-sports-injuries-children/
http://sports-injury.yolasite.com/
https://www.nytimes.com/2017/09/29/health/sports-injuries-football-yale.html
https://www.webmd.com/fitness-exercise/rm-quiz-sports-injury-savvy
https://heidenortho.com/types-ankle-sprains/ https://www.fairview.org/patient-
education/89345
2000-2020 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA
19067 https://medlineplus.gov/ency/article/000799.htm
https://maxremedial.com/blog/httpsmaxremedialcom/blog-page-blogs-1 Posted

19
February 24, 2020 Author Peter Furne https://www.epainassist.com/muscles-
and-tendons/muscle-tear-types-treatment
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist
Inc. Last Modified On: August 5, 2019 www.niams.nih.govWhat
U.S. Department of Health and Human Services Public Health Service
National Institute of Arthritis and Musculoskeletal and Skin Diseases National
Institutes of Health
PE and HEALTH Vol. 1 by Lualhati Fernando-Callo and Peter Fermin Dajime
https://www.medicalnewstoday.com/articles/321469#scientific-evidence
Medically reviewed by Gregory Minnis, DPT, specialty in physical therapy, on April
11, 2018 — Written by Danielle Dresden https://share.upmc.com/2014/08/rice-
method-for-treating-injury/
Reviewed by Sports Medicine August 27, 2014
Read more on Brainly.ph - https://brainly.ph/question/1241660#readmore Report
by Sofiakim2058 18.01.2018
https://www.elastoplast.com.au/~/media/Hansaplast/local/au/metapages/lesson
-1-students-worksheet.pdf
.https://d3jc3ahdjad7x7.cloudfront.net/NVx8DkrDeilbglLX2MT7W9rSltmY8Pxc8K
VDqjMmLRKNOarS.pdf

20
21