Good morning

learners!
“Safety is not just a policy,
it’s a culture. It’s not just a
rule, it’s a habit. it’s not
just s repsonsibility, it’s
everyone’s duty.”
As we push our bodies to perform at their best
during Moderate to Vigorous Physical Activity
(MVPA), the fine line between peak
performance and potential peril looms large. In
this crucial lesson, we will learn the vital
personal safety protocols to prevent
dehydration, overexertion, hypothermia, and
hyperthermia---safeguarding our health and
optimizing our athletic pursuits.
Activity 1: Let’s get started!
(5 mins)
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
B. Contusion D. Strain
3. Which of the following occurs when the ball of
a joint is forced out of its socket?
A. Concussion C. Fracture
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
12. Which of the following stands for R.I.C.E.
treatment?
A. Rest, Ice, Crutches, Elevation
B. Rest, Ice, Compression, 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
 Let’s find out our good
points!
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
B. Contusion D. Strain
3. Which of the following occurs when the ball of
a joint is forced out of its socket?
A. Concussion C. Fracture
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
12. Which of the following stands for R.I.C.E.
treatment?
A. Rest, Ice, Crutches, Elevation
B. Rest, Ice, Compression, 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
 Activity 2: Picture Analysis (10m minutes)
Directions: Analyze the pictures above and
answer the following questions.
 Here are the questions:
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?
 Lesson 1:
SPORTS-RELATED
INJURIES
Learning Objectives:

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.
INJURY- is a damage or
harm caused to a person’s
body, mind, or emotions,
resulting in physical,
emotional, or psychological
distress.
Activity 3: 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) (5 minutes)
KNOW WHAT YOU WANT TO LEARNED
KNOW

3
 6 1. SPRAIN
2. CONTUSION
COMMON 3. CONCUSSION
SPORTS- 4. DISLOCATION
RELATED 5. FRACTURE
6. STRAIN
INJURIES
 1. 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.
 Ankle
Sprain

Common
Back Knee
types of
Sprain Sprain
Sprain

Wrist
Sprain
Ankle Sprain Knee sprain Wrist sprain Back sprain
• Rolling • ACL/PCL/ • Falling unto • Lifting
• Twisting MCL an heavy
• Landing • Sudden outstretche objects or
awkwardly twisting, d hand or sudden
on the ankle bending, o twisitng twisting
direct blow the wrist
to the knee

ACL is Anterior PCL is Posterior MCL is Medial

Cruciate Ligament, Cruciate Collateral
located in the front- Ligament, Ligament, located
center of the knee located in the in the inner
connecting femur back-center of aspect of the
and tibia, is a vital the knee, is a knee, is a vital
ligament in the vital ligament in ligament in the
knee joint that the knee joint knee joint that
provides stability that ptovides ptovides stability
 2. CONTUSION
It is a bruise, a type of
injury that occurs when
blood vessels are
damaged, causing a
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.
 Mild
Contusion

Classification
by severity

Moderate Severe
Contusion Contusion
 3. CONCUSSION
It is type of traumatic brain injury
(TBI) caused by a direct blow to the
head or body resulting to temporary
brain dysfunction. 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.
 1. Cerebral Mild (minimal
1. Impact 1. Mild (minimal
(brain) symptoms, brief
symptoms, brief
2. Non- duration)
2. Cervical duration)
2. Moderate
(spine) impact (noticeable 2. Moderate
3. Concussive 3. Rotational symptoms, longer (noticeable
duration symptoms, longer
(multiple area)
3. Severe duration
(significant 3. Severe
symptoms, (significant
prolonged symptoms,
duration) prolonged
duration)
LOCATION MECHANISM DURATION SEVERITY
SEVERITY
TYPES
 4. DISLOCATION
It 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.
 5. FRACTURE
It 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.
 6. STRAINS
These 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.
 6. STRAINS
These 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.
 ACUTE CHRONIC
Kinds of Injury
(occur suddenly (happen after you
when playing or play a sports or
exercising) exercise)
• sprained ankles • shin plints
• strained backs • runner’s knee
• fractured hands • tennis elbow
• msucle strains • tendinopathy
• ACL/PCL/MCL tears • plantar fasciitis
 Signs of Acute Injury
1. Sudden, severe pain
2. Swelling
3. Not being able to place weight on a leg, knee,
ankle, or foot.
4. Not being able to place weight on a leg, knee,
ankle, or foot.
5. An arm, elbow, wrist, hand, or finger that is
very tender.
6. Not being able to move a joint as normal.
7. Extreme leg or arm weakness.
 Signs of Chronic Injury
1.Pain when you play.
2. Pain when you exercise.
3. A dull ache when you rest.
4. Swelling
 CAUSES of SPORTS-RELATED INJURIES
• Improper • Wearing • Being in • Improper
or poor improper poor warm up
training sporting health or
practice gear conditio stretchin
n g
practices
before a
sporting
event or
exercise
s
 BASIC STEPS TO PREVENT INJURIES
1. Develop a fitness plan that includes
cardiovascular exercise, strength training,
and flexibility. This will help decrease your chance
of injury
2. Alternate exercising different muscle groups
and exercise every other day.
3. Cool down properly after exercise or sports. It
should take two times as long
as your warm up.
4. Stay hydrated. Drink water to prevent
 BASIC STEPS TO PREVENT INJURIES
5. 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.
6. Use the right equipment or gear and wear
shoes that provide support and that
may correct certain foot problems that can lead to
injury.
 BASIC STEPS TO PREVENT INJURIES
8. Rest when tired. Avoid exercise when you are
tired or in pain.
9. Always take your time during strength training
and go through the full range of motion with each
repetition.
10. If you do sustain a sports injury, make sure
you participate in adequate rehabilitation before
resuming strenuous activity.
 HOW CAN I TREAT INJURIES?
Rest (immobilize)
Ice (cold compress)
Compression (pressure
keeps sweeling under
control)
Elevation (keeping njury
 PERSONAL EXTRA
PROTOCOLS
What to bring?
1. water
2. extra clothes
3. towels and caps
PERSONAL EXTRA PROTOCOLS
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.
MORE THINGS TO REMEMBER
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.
 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 or 95 degrees
Farenheit.
 HYPERTHERMIA
This is 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.
Activity 3. Complete the table below. Write the
type and causes of injury in each common
sport
INJURY
injury. TYPE CAUSES OF INJURY
Activity 4. My Personal Safety Protocol
Make your personal safety protocol to avoid dehydration,
overexertion,
hypothermia and hyperthermia during MVPA participation by
filling out the table
CONDITION BEFORE DURING AFTER
below.
DEHYDRATION

OVEREXERTIO
N

HYPOTHERMIA

HYPERTHERMI
Let’s check your learning!

Get ¼ piece of paper.

1.This injury involves the stretching or tearing
of a ligament, which connects two bones.

2. A painful injury where muscle fibers are

overstretched or torn due to excessive use or
sudden force.

3. This type of injury results in a break in the

bone, often caused by high-impact trauma.

4. When a bone is forced out of its normal

position in a joint, it is called a ____.

5. This injury, also known as a bruise, occurs

6. A brain injury caused by a blow or jolt to the head, often
resulting in dizziness, headache, or confusion.

7. If someone twists their ankle and damages the ligament

without breaking any bones, they likely have a ____.

8. What term describes the tearing of muscle fibers due to

overstretching, typically from overuse or sudden
movement?

9. Which injury commonly involves swelling, bruising, and

pain but does not involve a broken bone or torn ligament?

10. A player receives a direct hit to their head during a

game and later feels dizzy and confused. This player likely
has a ____.
Good day!