Music of the Medieval Period (700 – 1400)

The Medieval period is also known as the Middle Ages or ―Dark Ages‖ that started with the
fall of the Roman Empire. During this time, the Christian Church influenced Europe’s culture
and political affairs.
Monophonic plainchant was named after Pope Gregory I, who made this the approved music
of the Catholic Church. Pope Gregory’s action made monophonic plainchants popular.
Although it was originally transmitted orally, scholars agreed to put it in notation to assist
dissemination of chants across Europe.
Characteristics of the Gregorian Chants:
monophonic
Free meter
Modal
Usually based on Latin liturgy
Use of Neume notation

During the latter part of the Medieval Period, secular music which was not
bound by Catholic traditions emerged. Most of these songs were
performed across Europe by groups of musicians called Troubadours.
Troubadour Music:
Usually monophonic
Sometimes with improvised accompaniment
Tells of chivalry and courtly love
Originated in France
Written in the French language

Famous Composer of the Medieval Period:

Adam de la Halle
France, 1237 – 1288
Adam de la Halle was also known as Adam le Bossu (Adam the Hunchback). He was
the son of a well – known citizen of Arras, Henri de la Halle. He received his education at the
Cistercian Abbey of Vaucelles, near Cambral. Adam was destined for the church but he
eventually married. His patrons were Robert II, Count of Artois, and Charles of Anjou, brother
of Louis IX.
Adam was one of the oldest secular composers whose literary and musical works include
chansons and poetic debates. He was a trouvére, poet and musician, whose literary and
musical works include chansons and jeux-partis (poetic debates) in the style of the trouveres,
polyphonic rondel and motets in the style of early liturgical polyphony. His musical play,
―Jeu de Robin et Marion‖ was considered the earliest surviving secular French play with
music.
His works include:
1. Le Jeu de Robin et de Marion
2. La Chanson du roi de Sicile

Music of the Renaissance Period (1400 – 1600)

The term ―Renaissance‖ comes from the word ―renaitre‖ which means “rebirth‖,
―revival‖, and ―rediscovery‖. The Renaissance Period is a period of of ―looking back‖ to
the Golden Age of Greece and Rome.
The invention of printing in the 1400’s paved the way for a wide distribution of
renaissance compositions. With the emergence of the bourgeois class, renaissance music
became popular as entertainment and activity for amateurs and the educated. Lute was the
prominent instrument of the renaissance era. The influence of the Roman Catholic Church
started to decline as the new music genre arose. Though sacred music was still of great
importance, secular music became more prominent in the renaissance period. This era was
also known as the ―golden age‖ of a capella choral music.
Other historical facts during this era is the discovery of the actual position of earth in the solar
system by Copernicus, the invention of compass creating a wider navigation not only of the lands but
also of the oceans, and Martin Luther’s Protestant reformation.

Characteristics of Renaissance Music:

Mostly polyphonic
Imitation among the voices is common
Use of word painting in texts and music
Melodic lines move in a flowing manner
Melodies are easier to perform because these move along a scale with a few large leaps

Vocal Music of the Renaissance Period

1. Mass – is a form of sacred musical composition that sets texts of the Eucharistic liturgy
into music.

Characteristics of the Mass:

Polyphonic
May be sung a cappella or with orchestral accompaniment
Text may be syllabic (one note set to each syllable), neumatic (a few notes set to one
syllable), or melismatic (many notes to one syllable)

Five Main Sections of Mass:

1. Kyrie (Lord Have Mercy)
2. Gloria (Glory to God in the Highest)
3. Credo (I Believe in One God)
4. Sanctus and Benedictus (Holy, holy and Blessed Is He)
5. Agnus Dei (Lamb of God)

2. Madrigal
- A secular vocal polyphonic music composition which originated from Italy. It is written and
expressed in a poetic text and sung during courtly social gatherings. It is the most important
secular form during the Renaissance period.
Characteristics of the Madrigal:
Polyphonic
Sung a cappella
Through–composed
Frequently in 3 to 6 voices

Famous Composers of the Renaissance Period

1. Giovanni Pierluigi da Palestrina
Rome, 1525 - February 2, 1594

Giovanni Pierluigi da Palestrina is said to be the greatest master of Roman Catholic

Church music during the Renaissance period. Majority of his compositions are sacred music.
He was committed to sacred music and has a keen interest in satisfying the desires of church
leaders in the sixteenth century. Palestrina’s Pope Marcellus Mass is held up as the perfect
example of counter - reformation style. Kyrie is part of the first two sections of the Pope
Marcellus Mass.
His career reflects his commitment to the music of the church. He received his early
training and spent the majority of his career in various churches in Rome, including the
pope’s chapel. He was as an organist and choir master at both the Sistine Chapel and at St.
Peter's which may have influenced his distinctively pure and restrained style in musical
compositions. Palestrina also served as an organist in St. Agapito. His first book Masses
became popular and was greatly appreciated by Pope Julius III.
Palestrina has two sons but lost them both during the plague epidemic that struck Rome in
1570’s. He had planned to become a priest but eventually changed his mind and married a
wealthy widow. This improved his wealth and enabled him to pursue a musical career for the
rest of his life.

2. Thomas Morley
1557 – 1602
Morley was born in Norwich, East England, the son of a brewer. He was a singer in the local
cathedral from his boyhood, and he became master of choristers there in 1583.Thomas
Morley was the most famous composer of secular music in his time. He was a singer in the
local cathedral during his childhood and was believed to have studied music with William
Byrd, an Elizabethan composer of sacred music. He received his Bachelor’s degree in
Oxford and became an organist at St. Paul’s in London.
He tried imitating Byrd in his early works but veered towards composing madrigals that show
a variety of color, form and technique. Most of his madrigals are light and easy to sing with
some aspects of Italian style. His Musica Transalpina, a collection of Italian madrigals fitted
with English text, was published in 1588 by Nicholas Yonge. Shortly after, he began
publishing his own collections of madrigals and made significant contribution to the history of
music.
His works include:
Fire, Fire, My Heart
Sing and Chant It
Fantasie
April Is In My Mistress‟ Face
It Was A Lover and His Lass
Music of the Baroque Period (1685 – 1750)
The word Baroque is derived from the Portuguese word ―barroco” which means ―pearl of
irregular shape‖. Some of the great composers of this time were George Friedrich Handel,
Johann Sebastian Bach, Claudio Monteverdi, and Antonio Vivaldi.
During this time, the arts highlighted grandiose and elaborate ornamentation. These were
clearly seen in the musical compositions created by Baroque composers.
New instrumental techniques and changes in musical notation were developed. Major and
minor tonality was also created in this period. A lot of the musical terms and concepts that
evolved in this era are still used today.

Characteristics of Baroque Music:

Melodies sound elaborate and ornamental
Melodies are not easy to sing or remember
Primarily contrapuntal textures with some homophony
Dynamic contrast – alternation between loud and soft
Music genres—operas, oratorios, suites, tocatas, concertó grosso, fugue
Orchestra consists of strings and continuo
Harpsichord and organ are the keyboard instruments that are commonly used
New forms:
1. binary – AB
2. ternary – ABC
3. ground bass
4. fugue

Music Genres of Baroque Music

1. Concerto – A form of orchestral music that employs a solo instrument accompanied by an
orchestra.
2. Concerto Grosso - A form of orchestral music during the Baroque Period wherein the
music is between a small group of solo instruments called concertino and the whole
orchestra called tutti.

3. Fugue

A contrapuntal piece, developed mainly by imitative counterpoint
It is usually written in 3 or 4 parts, with a main theme called ―subject‖
The entire piece grows mainly from a single brief tune of strong musical character

4. Oratorio – a large scale musical composition for orchestra and voices that incorporates
narratives on religious themes. Unlike usual theatrical works, this is usually performed
without the use of costumes, scenery, or action. It is usually written in the native language for
the intended audience.
Examples:
a. Handel's ―Messiah,‖ ―Samson,‖ ―Israel,‖ and ―Egypt‖
b. Bach’s ―Christmas Oratorio‖
c. Haydn’s ―The Creation‖
5. Chorale – musical compositions that resemble a harmonized version of hymnal tunes of
the Protestant Church during the Baroque

Famous Composers of the Baroque Period

1. Johann Sebastian Bach

Born: Germany
March 21, 1685 Died: July 28, 1750
J.S. Bach came from a family of musicians. He was taught to play violin by his father who
was then the town musician in Eisanach. He entered school at age 7 where he was taught
religion and other subjects. He became orphaned at age ten. His brother, a church organist
provided for him. Bach’s beautiful soprano singing voice helped him to be accepted at a
school in Luӥeberg. A few years later, his voice changed and Bach focused his attention to
playing the violin and harpsichord.
Bach was a religious man. His personal and deep faith is shown in his sacred music. He was
known for his compositions for organ, orchestra, and oratorio. His most important and long –
term position was as ―cantor” at St. Thomas Church.

works include:
Concerto Grosso
e.g. Brandenburg Concertos (concerto grosso)
Masses
e.g. Mass in B minor
Cantatas
e.g. Cantata 208 and 211
Fugues
e.g.
Fugue in G minor
Toccata and Fugue in D minor
Works for clavichord and harpsichord
e.g.
Well-Tempered Clavier (one of his more well- known ketboard improvisations)

2. Antonio Vivaldi
Venice, March 4, 1678 to
Vienna, July 28, 1741
Antonio Lucio Vivaldi Antonio Lucio Vivaldi , nicknamed il Prete Rosso ("The Red
Priest") because of his red hair, was an Italian Baroque composer, Catholic priest and a
virtuoso violinist. Recognized as one of the greatest Baroque composers, his influence during
his lifetime was widespread over Europe. Vivaldi is known mainly for composing instrumental
concertos, especially for the violin, as well as sacred choral works and over forty operas. He
entered the priesthood and was ordained in 1703. Vivaldi is well known for giving the strings
a major role in his compositions.
His most famous piece is The Four Seasons. This composition is a series of four violin
concerti depicting each of the seasons, ―Spring,‖ ―Summer,‖ ―Autumn,‖ and ―Winter.‖
Spring” (one of the four parts of The Four Seasons)

3. George Friedrich Händel

Germany, February 23, 1685
London, April 14, 1759
George Händel was the second son from the second marriage of a pastor. Despite his
father’s opposition, George secretly taught himself to play the harpsichord. At age 7, he
gained access to a church organ and started to play. A Duke heard him play and insisted on
giving him a formal music education. Under Zachau, organist of Halle cathedral, he studied
counterpoint, canon and fugue.

Händel is remembered for his operas and oratorios. Handel became England’s favorite
composer. He had given English audiences music that in variety and interest rivalled
anything they could remember. Handel lost both of his eyesight in 1753. When he conducted
his oratorio, ―Samson,” a few in the audience were unaware that he had lost his eyesight.
The Messiah is Hӓndel’s most famous creation and the very well known ―Hallelujah‖ chorus
is part of Hӓndel’s Messiah.
The Messiah was written in the space of twenty – four days in London but it was in Dublin
when The Messiah was first performed and became an instant success.

Community is defined as a sociological group in a large place sharing one environment. It

therefore includes the individual and the family.
Community Health is defined as the art and science of maintaining, protecting and improving
the health of all the members of the community through organized and sustained community
efforts.
Environmental Health comprises those aspects of human health that are determined by
physical, chemical, biological, social and psychosocial factors in the surrounding environment.
According to the World Health Organization (2002), the characteristics of a healthy community
include:
1. A clean and safe physical environment
2. An environment that meets everyone’s basic needs
3. An environment that promotes social harmony and actively involves everyone
4. An understanding of local health and environment issues
5. A community that participates in identifying local solutions to local problems
6. A community whose members have access to varied experiences, means of interaction and
communication
7. Accessible and appropriate health services and facilities
8. The promotion and celebration of historical and cultural heritage
9. A diverse and innovative economy
10. A sustainable use of available resources for all
Our government believes that a strong nation needs healthy citizenry. In order to achieve this, the
Department of Health promoted community health with the partnership of community, barangay,
government, and non-governmental organizations through the program called Primary Health Care.
Primary Health Care Programs in the Community
Health Center Services
Maternal Health Care
Child Health Care
Nutrition Program
Population and Family Planning
Program
Control of communicable
diseases
Environmental Sanitation
program
Control on non-communicable
diseases
Dental Health Program
Reproductive Health Care
Medical Morbidity clinic
National Voluntary Blood
Services
Epidemiology and Surveillance
program
Disaster Management
preparedness Program
Mental Hygiene
Pharmacy Services
Functions
Pre-natal, Natal, Post-natal
Immunizations, Control of
diarrheal diseases
Operation Timbang, Food
Supplementation
Free Family planning
Tuberculosis control program
Inspection of food
establishments
Blood Pressure screening
Tooth Extraction
Counseling on family planning
and RH
Provision of free medicines
Blood-letting activities at
barangay level
Controlling outbreaks like
Dengue
Medical Services/assistance
during disaster
Adolescent counseling centers
Distribution of medicines to all
health centers
Different perennial problems happen to the different regions of the country. They vary according
to factors like: economy, politics, geography, culture and social context. There are places which
experience community health problems like:
water-borne and communicable diseases
armed conflicts
natural disasters
highly urbanized zones
overpopulated areas

In this regard, the government has created an office which would be in charge of planning and
implementing rules and regulations to address the above mentioned community health problems.
One of its programs is Solid Waste Management Program that helps lessen the amount of refuse
in our country. Let’s take a deeper look at its focus of concern.

Refuse are the dump, food waste or discarded material

Refuse Materials by COMPOSITION SOURCES

kind, composition and
sources KIND
Garbage Waste from Households,
preparation, cooking restaurants,
and serving of food, institutions, stores,
market wastes, markets
wastes from handling,
storage and sale of
produce
Rubbish Combustible: paper, Same as garbage
cartons, boxes,
barrels, wood,
excelsior, tree
branches, yard
trimmings, wood
furniture, bedding,
dunnage

Non-combustible:
metals, tin cans, metal
furniture, dirt, glass,
crockery, minerals

Ashes
Residue from fires
used for cooking and Same as garbage
heating and from on-
site incineration

Street Refuse Sweepings, dirt, Streets, sidewalks, alleys, vacant lots

leaves, catch-basin
dirt, contents of litter
receptacles
Cats, dogs, Same as street refuse
Dead Animals horses, cows
Abandoned Vehicles Unwanted cars and Same as street refuse
trucks left on public
property
Industrial wastes Food-processing Factories, power plants
wastes, boiler house
cinders, lumber scraps,
metal scraps, shavings
Demolition wastes Lumber, pipes, bricks, Demolition sites to be used for new buildings,
masonry, and other renewal projects, expressways
construction materials
from razed buildings
and other structures
Construction Wastes Scrap lumber, pipes, New construction, remodeling
other construction
materials
Special Wastes Hazardous solids and Household, hotels, hospitals, institutions,
liquids: explosives, stores, industry
pathological wastes,
radioactive materials,
batteries
Sewage treatment Solids from coarse Sewage treatment plants, septic tanks
residue screening and from grit
chambers; septic-tank
sludge

Waste disposals is a proper disposal of a discarded or discharged material in accordance with local
government guidelines and laws.

Solid Waste Management refers to the discipline associated with the:

control of generation
storage collection
transfer and transport
processing
disposal of solid waste

The preceding definition of solid waste states in accordance with the best principles of:
public health
economics
engineering
conservation
aesthetics
public attitude

According to RA No. 9003, there are many ways to do Solid Waste Management. A highly
recommended formula is to adopt the 3Rs of Ecological Waste Management: REDUCE,
REUSE, AND RECYCLE.
In addition, let us refrain from doing what has been prohibited under the law. These include:


Littering, throwing, dumping of waste materials in public places like roads, sidewalks,
canals, esteros, parks and establishments
Open burning of solid waste;
Allowing the collection of non-segregated or unsorted waste;
Squatting in open dumps and landfills;
Open dumping or burying of biodegradable and non-biodegradable materials in flood-
prone areas;
Unauthorized removal of recyclable materials intended for collection by authorized
persons;
Mixing of source-separated recyclable materials with other solid wastes in any vehicle,
box, container or receptacle used in solid waste collection or disposal;
Manufacture, distribution or use of non-environmentally acceptable packaging materials;
Establishment or operation of open dumps; and
Importation of consumer products packaged in non-environmentally acceptable
materials.

Natural Resources and Biodiversity explain why the Philippines is a rich country. Putting our
home into the rare list of nations which have both a hotspot and mega diversity area for over
6000 plant species and also numerous animal species inhabited this area. However,
despite—or perhaps because of— their richness and massive importance to the environment
and humans as well, the forests face continuing destruction and possible extinction.

This lesson will make you aware of the most pressing problems of environment today and their
effects on people’s health.

Let’s narrow them down:

The most pressing environmental problems in the Philippines today


The Philippines is among the countries with the fastest loss of forest cover around the world.

It ranks 4th among the world’s top 10 most threatened forest hotspots

If the 157, 400 ha per year rate of deforestation continues, our remaining forest cover will be
wiped out in less than 40 years.
.
A FLASH FLOOD is a sudden flood of great volume, usually caused by a heavy rain. 
ILLEGAL MINING is defined as the extraction of valuable minerals or other geological materials
from the earth from an ore body, lode, vein, seam, or reef, which forms the mineralized package
of economic interest to the miner in the absence of land rights, mining license, exploration or
mineral transportation permit or of any document that could legitimate the on-going operations.
Here’s for your memory bank:
The Mining Act of 1995 aimed to help the domestic mining industry regain its competitiveness
by allowing companies (Contractors) to obtain an exploration permit for a specific area for up to
four years.

SOIL EROSION happens when soil and rock are moved from one place to another by wind,
water, and gravity.
Causes of Soil Erosion:
Deforestation
Building of Roads
Agriculture
Urbanization
Mining

CORAL REEF DEGRADATION is a significant problem throughout the world. It has been
acknowledged that 27% of the world’s reefs have been affected. Gardener (2003) pointed out
that:
11% has been completely lost
16% has been damaged

POLLUTION means any alteration of the physical, chemical and biological properties of water, air
and/or land resources
AIR POLLUTION means any alteration of the physical, chemical and biological properties of the
atmospheric air
WATER POLLUTION means any alteration of the physical, chemical, biological, or radiological
properties of a body of water resulting in the impairment of its purity or quality.
NOISE POLLUTION is the excessive sound that causes hearing loss, stress, fatigue, irritability,
tension, headaches, and high blood pressure.
SOIL POLLUTION is chiefly caused by chemicals in pesticides, such as poisons that are used to
kill agricultural pests like insects and herbicides that are used to get rid of weeds.
Soil pollution results from:
•Unhealthy methods of soil management.
•Harmful irrigation methods.

EFFECTS OF THE EFFECTS

ENVIRONMENTAL PROBLEMS
Environmental Problems
Deforestation Soil erosion Landslides
Greenhouse effect Denuded
upland
Silting of rivers and dams
Degraded watershed
Flooding
Destruction of corals along the
coast
Flash Floods Causes of diseases such as
Cholera and other water borne
diseases
Loss of life
Contamination of drinking water
Destruction of Sewage System
Destruction of dams and
destruction of levees
Soil Erosion Unproductive use of farmland
Difficulty in raising of livestock
Silting of artificial lakes
Loss of soil and vegetation which
causes climate changes
Oil Spill Suffocation of marine mammals
Death of trees from oil in roots
Coral Reef Degradation Loss of edible reef fish
Reduction of species diversity
and richness
Alteration in the size structure of
target species
Illegal Mining Water poisoning of all the living
things in it
Destruction of beautiful coral reefs
Barenness of land
P.D. 389 (P.D. 705) – The Forestry Reform Code DRAFT March 24, 2014
codifies, updates and raises forestry laws in the country. It emphasizes the sustainable utilization
of forest resources.
P.D. 704 – Preservation of optimum productivity of fishery resources through conservation and
protection.
P.D. 1219 – Providing for the protection of coral ecosystems.
P.D. 1067 – Water Code of the Philippines
- adopts adequate measures to conserve and regulate the use of water in commercial, industrial
and residential areas. It also provides other policy guidelines on water quality and management
of water resources.
P.D. 463 – Amended the Mining Act of 1936. Requires all mining leaseholders to comply with
Pollution Control Laws and regulations and provide for penalties for noncompliance.
P.D. 1251 – Imposes fines on tailings and mine wastes and the fund generated is used to pay for
the damages to land, agricultural crops, forests products, aquatic resources and infrastructures
caused by pollution for mining operations.
P.D. 984 – The Pollution Control Law
P.D. 825 – Prohibits the improper disposal of garbage
P.D. 856 – Sanitation Code
- places the responsibility on the local government units for he solid waste management in their
area of production.
R.A. 8749 – Philippine Clean Air Act of 1999- provides for a comprehensive air pollution policy

There are different agencies working together for community health. Their programs are also
anchored on sustaining community development. Activities and programs for the community
must be coordinated with the following agencies mentioned below for support and cooperation.
DepEd—Department of Education DND-- Department of National Defense
DPWH—Department of Public Works and Highways
PIA—Philippine Information Agency PopCom—Population Commission
DA—Department of Agriculture DBM -Department of Budget and Management
PMA—Philippine of Medical Association PNRC—Philippine National Red Cross
DILG- Department of Interior and Local Government NNC- National Nutrition Council
NEDA- National Economic and Development Authority PHA- Philippine Hospital Association DOH-Department
of Health.
First aid is an immediate and temporary care given to a person who has been injured or suddenly
taken ill. It includes self-help and home care if medical assistance is not available or delayed.
Common Injury Encountered by Officiating Officials and Athletes

SPRAINS
A sprain is caused by torn fibers in a ligament. Swelling and bruising are some signs and symptoms.
FIRST AID
● Remove any clothing or jewelry around the joint.
● Apply cold compress at once.
● Elevate the affected joint.
● The victim’s physician may recommend an over the counter anti-inflammatory medication (aspirin,
ibuprofen) appropriate for the victim’s general health.

HEAT EXHAUSTION
Heat exhaustion is a response to heat characterized by fatigue, weakness and collapse due to
inadequate intake of water to compensate for loss of fluids during sweating.

FIRST AID
● Have the victim lie down with his/her feet elevated.
● Keep the victim cool.
● Give him/her electrolyte beverages to sip or make a salted drink.
● Monitor the victim for signs of shock.
● If the victim starts having seizures, protect him/her from injury and give first aid for convulsions.
● If the victim loses consciousness, give first aid for unconsciousness.

Other serious injuries that require immediate care or first aid include:
Sprains vs. Strains
A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end of
one bone with another. Sprains are caused by trauma such as a fall or a blow to the body
that knocks a joint out of position and, in the worst case, ruptures the supporting ligaments.
Sprains can range from first degree (minor) to third degree (the worst). Areas of the body
most vulnerable to sprains are ankles, knees and wrists. Signs of a sprain include varying
degrees of tenderness or pain, bruising, inflammation, swelling, inability to move a limb or
joint or joint looseness, laxity or instability.
A strain is a twist, pull or tear of a muscle or tendon - a cord of tissue connecting muscle to
bone. It is an acute, non-contact injury that results from overstretching or over-contraction.
Symptoms of a strain include pain, muscle spasm and loss of strength. While it’s hard to tell
the difference between mild and moderate strains, severe strains not treated professionally
can cause damage and loss of function.

Knee Injuries
Because of its complex structure and weight-bearing capacity, the knee is the most
commonly injured joint. Each year, more than 5.5 million people visit orthopaedic surgeons
for knee problems.
Knee injuries can range from mild to severe. Less severe would be tendinitis, patella femoral
compression syndrome, iliotibial band syndrome and bursitis, to name a few. More severe
injuries include bone bruises or damage to the cartilage or ligaments. Major injuries are
common to the Anterior cruciate ligament (ACL), Meniscus injuries, Posterior cruciate
ligament (PCL), Medial collateral ligament (MCL) and the Lateral collateral ligament (LCL).
Knee injuries can result from a blow or twist to the knee, from improper landing after a jump
or from running too hard, too much or without proper warm up.
Other common sports injuries suffered by athletes are shin splints, Achilles tendon injuries,
patella dislocation and hamstring, quadriceps and calf injuries.
Fractures
A fracture is a break in the bone that can occur from either a quick, one-time injury to the
bone (acute fracture) or from repeated stress to the bone over time (stress fracture).
The most common symptom of a stress fracture is pain at the site that worsens with weight
bearing activities. Tenderness and swelling often accompany the pain. This is very important
for the coaches to recognize and refer the athlete to the trainers or the team physicians.
Dislocations
When the two bones that come together to form a joint become separated, the joint is
described as being dislocated. Contact sports such as football, basketball and lacrosse, as
well as high impact sports that can result in excessive stretching or falling, cause the majority
of dislocations. A dislocated joint is an emergency situation that requires medical treatments.
Home treatment
For sprains and strains
Minor sprains and strains can be treated at home using the following measures. Start treatment as
soon as possible to reduce swelling and speed up recovery. The less swelling, the more blood can get
to the injured part to start the repair process

Apply the R.I.C.E. method.

Do not apply heat during the first two days as this will only increase swelling.
Use paracetamol for the first day of the injury, to reduce pain without increasing bleeding.
Thereafter, ibuprofen (or other non-steroidal anti-inflammatories) or aspirin is a good choice.
Don't give aspirin to a child younger than 16 years.
Apply Arnica oil to reduce swelling.
Remove rings immediately if the injury is to the hand or fingers.
After 48 hours, start moving the limb gently, but only enough not to cause pain.
Gradually increase the range of movement – let pain be your guide.
Strains usually heal in about a week. Sprains may take up to three weeks to heal.
For fractures
Apply the R.I.C.E method.
Keep the limb in the position you found it and place soft padding around the broken bones.
Splint the injury with something rigid, such as rolled up newspaper or magazines, to prevent
the bones from shifting. Don't move the broken bones. Splints must be long enough to
extend beyond joints above and below the fracture.
If there is an open fracture, cover it with a clean gauze pad. Apply pressure to control
bleeding. Don't try to push the bone back into the wound and don't attempt to clean it.
Get medical attention immediately. Fractures of the femur and pelvis may cause severe
internal bleeding.
Don't give the person anything to eat or drink in case surgery is needed.
See a doctor if:
You suspect a fracture or dislocation or if you are unsure of the severity of a sprain or
strain.
You cannot straighten the affected joint or bear weight on it, or if a joint feels unstable.
The skin over the injury area is broken
The limb below the injury feels numb or tingling, or is white, pale or blue in colour, or feels
colder compared to the other healthy limb.
The ligaments of the knee are injured.
You injure an area that has been injured several times before.
Pain is severe or lasts longer than 24 hours, or if swelling doesn't subside within 48 hours.
A sprain or strain doesn't improve after five to seven days.
Signs of infection develop.

Prevention
Many exercise-induced injuries can be prevented. Don't be a "weekend warrior". Get
yourself into shape gradually with a graded exercise programme. Listen to your body. Warm
up properly and cool off after exercising. Use proper equipment and the correct technique.
Use common sense to prevent injury in everyday life. Don't carry heavy objects. Watch
where you step. Keep your home safe.
To prevent falls, older adults should keep their muscles strong by exercising or doing tai
chi.

R.I.C.E method
Rest the injured part, especially for the first 24 to 48 hours after the injury – this is the most
critical time of treatment. Avoid any activity that causes pain or makes it worse. Use crutches
if the leg, foot or ankle is injured. Support an injured wrist, arm or shoulder with a sling. Tape
an injured toe or finger to its healthy neighbour.

Ice is an excellent anti-inflammatory and reduces swelling and pain. Apply an ice pack or
cold compress for 10 to 15 minutes as soon as possible after an injury. Repeat each hour for
the first 3 or 4 hours, then 4 times a day for the next 2 to 3 days. Protect your skin with a thin
cloth. If ice packs are not available, a packet of frozen vegetables in a cloth will do.

Compression also reduces swelling. Use elastic bandages for at least 2 days. Check that the
bandage is snug, but not too tight. Take the bandage off at night.


Elevation drains fluids from injured tissues. Elevate the injured area whenever you are
sitting or lying down. Try to keep the injured area at or above the level of the heart.
Nutrition and Weight
When you consume basically the same number of calories as you expend, your body weight
remains relatively stable. If you want to gain weight, you must manipulate this balance
between calories consumed and calories expended.
Gaining Weight
Some people have difficulty in gaining weight. This can be a result of a higher-than-normal
basal metabolic rate or higher physical activity level. When weight gain is a goal, the focus is
on gaining muscle and not fat weight. To do this in a healthy way, you should consume more
frequent meals with healthy snacks. For example, in addition to three main meals, consume
three snacks per day. Consuming about 300 to 500 calories per day more would result in
about a 1 pound (0.45 kg) per week weight gain. Healthy snacks include yogurt, peanut
butter and jelly sandwiches, cereal with milk, fruit smoothies and turkey sandwiches. It is also
important to continue to exercise to ensure that the weight gain is mostly muscle. In
particular, resistance training will be an important factor for building muscle. Although it will
take some time, the slower the weight gain, the more likely it will be to be muscle gain not fat
or water gain.
Losing weight
Weight loss is a more common goal than weight gain. Losing weight involves a negative energy
balance. This can be achieved by increasing exercise and decreasing caloric intake.

Total energy expenditure (TEE) is the total number of calories your body needs on a daily basis and is
determined by the following:
Your basal metabolic rate (BMR)
The thermic effect of food (also known as dietary-induced thermogenesis)
The thermic effect of your physical activity

Basal Metabolic Rate (BMR)

Basal Metabolic Rate is defined as the energy required to maintain your body at rest (e. g. breathing,
circulation). To precisely determine your BMR, you would need to fast from 8 to 12 hours and then undergo a
laboratory test in which you sit quietly for about 30 minutes while the air you exhale is analyzed. This
determines how many calories you are burning at rest. Basal metabolic rate is 60% to 75% of the total energy
expenditure. Typically, the larger and more muscular the person is, the higher the BMR is.

The Thermic Effect of Food

The thermic effect of food is the energy required to digest and absorb food. The thermic effect is measured in a
similar way as BMR, although the measurement time is usually about four hours after you consumed a meal.
The thermic effect of food is 10% to 15% of your total energy expenditure.

The Thermic Effect of Physical Activity

The thermic effect of activity is the amount of energy required for physical activity. It can be measured in a
laboratory when you are exercising on a stationary bike or treadmill. The thermic effect of activity is the most
variable of the three major components of total energy expenditure because it can be as low as 15% for
sedentary people and as high as 80% for athletes who train six to eight hours per day.
One other component of total energy expenditure that plays a role is non-exercise activity thermogenesis
(NEAT), which is energy expended in unplanned physical activity. This can include taking the stairs instead of
the elevator, sitting on a balance ball at your desk, parking farther from your destination in a parking lot,
fidgeting, and other calorie-burning activities.
Reference: Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American College of
Sports Medicine, 2011, pp. 69-70, 76
Maximizing Food Consumption
Consuming an appropriate number of calories and foods from various categories results in optimal nutrition. The table
below shows an age-specific daily calorie and serving size recommendation for grains, fruits, vegetables, and milk and
dairy items for boys and girls. Note that the calorie recommendations in said table are on an inactive child; about 200
calories would need to be added for a moderately active child and 200 to 400 calories per day for a very physically active
child

Qualities of an Officiating Official:

The role of an official is very crucial in a sporting endeavor. He defines the success or failure of a certain
physical activity. It is therefore necessary for an aspiring officiating official to possess a number of qualities for
him to meet the goal of having a satisfying, complain-free, impartial, and successful game. The following are
some of the qualities to be considered:
Physical Qualities
Emotional Qualities
Mental Qualities
Social Qualities

Physical Qualities These qualities refer to the physical attributes of an officiating official. Since an officiating
official needs to catch up with every detail of what the athletes or players do oncourt, he needs to have a high
level of fitness to be able to perform his job. To determine his level of fitness he or she has to consider the
following:
Physical Fitness
As has been defined in preceding modules in Physical Education, physical fitness is the capacity of an
individual to perform his or her daily tasks without undue fatigue and still has extra energy for recreation and
emergencies. Physical fitness is not achieved overnight. One must work on with elevating his own level of
fitness if he or she has to perform better in his chosen field of endeavor. Several ways to determine one’s
fitness which are basis in improving it include:
o Body Mass Index
o PMHR and THR (Personal Maximal Heart Rate and Training Heart Rate)
o Fitness or Exercise Program
o Nutrition and weight management

Emotional Qualities
These qualities refer to the emotional readiness of an officiating official to perform his or her role in a game.
He or she might have mastered all the rules and possesses a high level of fitness but if the emotional attributes
don’t warrant him or her to perform the duties and responsibilities of an officiating official, failure is expected.
Emotional attributes that an officiating official should possess include confidence. It is having belief in oneself.
Confidence can be situation-specific, but practicing it through actual game immersions and observations of
game officiating activities can help improve it.

Mental Qualities
Just as physical and emotional qualities are essential, mental characteristics are also equally necessary.
Mental toughness is the term used to refer to all of the qualities pertaining to one’s mental preparations in
officiating a game. To be mentally tough requires one to stay focused, regulate one’s performance, ability to
handle pressure, awareness and control of thoughts and feelings and one’s command and control of the
environment. This can be achieved by having a thorough knowledge on the rules of the game, alertness,
vigilance which result to timely, decisive, honest and impartial judgment. Decisiveness results to integrity of the
result of the game leading to a satisfying result and acceptance of success and failure for both competiting
teams or players.
Social Qualities
Social qualities refer to the ability to deal with others at any given situation. Complaints are inevitable in a
game. It is the ability of an officiating official to settle disputes without sacrificing the integrity of a game and the
officiating team. To develop such qualities requires practice just as the emotional qualities do. Surrounding
oneself with people who make wise decisions especially in officiating endeavors might help one improve his or
her decision-making skills.