Activity Title

PREVENTION AND REDUCTION OF INJURIES

Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Demonstrate understanding of safety, injury prevention and management in sports, exercise
and
recreational settings for prompt and proper response during emergencies.
Learning Concepts
What is First Aid?
 Any immediate assistance or treatment given to a casualty who is injured or suddenly taken
ill,
before the arrival of skilled medical help is known as first aid.
 In an emergency situation injuries are often aggravated due to lack of adequate and proper
care.
 Proper first aid always helps to reduce casualties in a post disaster situation. Pin
The aim of first aid is to:
1. Preserve life and limbs
2. To limit further injuries or limit worsening of the injury.
3. To promote recovery
 First aid is limited to the assistance rendered at the time of emergency with materials that
may be available. Re-dressing of injuries and any amount of after treatment is outside the
scope of first aid. Always remember the golden rule: “ first do no harm”
 A first aid provider should use Personal Protection Equipment’s such as a personal mask,
latex glove, eye protection and apron or gown, if necessary.
Administering first aid
As a first aid provider, perform first things first such as prioritizing and carrying out first aid
procedure quietly without panic.
• doing your best – first aid is a skill based on konowldege, training, and experience.
• weight up the risk- while following the golden rule, “first do no harm”, you must also accept the
principle of the “calculated risk”
• being criticized- first aiders often express fears of doing something wrong, and even being
sued.
Initial assessment (primary survey)
 After ensuring your own safety, check if general responsiveness of the victim.
 Always call for help
 Assess the casualty in the position he was found
 Check for Airway, Breathing and Circulation (ABCs of resuscitation). These three are required
for maintaining life.
LEARNING ACTIVITY SHEET #1
 Check for the level of consciousness by:
 Tap on shoulder and as “ are you OK”
 Gently shake him or pinch him gently
 Conscious victim’s ability to speak ensures proper air way or that the air passage is not
blocked.
 For unconscious victim, put your ear over victim’s mouth and nose and listen for breathing. If
you do not see, her or feel patients breathed air, or the victim is not breathing normally, start
Cardio pulmonary Resuscitation (CPR)
 After you have determined victim’s responsiveness and breathing, check for adequate
circulation by feeling the pulse in the side of neck.
 After ensuring that the patient is conscious and breathing normally, then proceed with your
next
assessment ( secondary survey)
 Check for deformity, obstruction, tenderness and swelling in head, neck, chest, back,
abdomen
and pelvis.
The main objectives of the first aid are as follows:
1. Prevent the worsening of the conditions of the victims.
- Many fatalities happen because victims received too late or because of ignorance of
people at the scene in administrating first aid. If a victim suffers a wound that is bleeding a
little, try as quickly as possible to stop the bleeding in order to prevent a serious blood
shortage.
2. Prevent additional victims
- During a disaster situation there can be large number of victims. The purpose of first aid is
to prevent this number from growing and the victims’ conditions from worsening, when
helping someone is drowning in a river, the helper should be able to swim and understand
the condition of the river current. This is to prevent the helper from also drowning and
increasing casualties.
3. Facilitate further handling
- First aid is only a temporary measure and therefore will still need further aid from
competent official and agencies such as midwives, medical aides, doctors, and hospitals.
Therefore when administering firs aid, refrain from methods that could complicate further
aid treatment, do not put strange ointment on the wound because it will have to be
cleaned once the person get, and this would definitely takes valuables time.
4. Mitigate the victim’s suffering
- By administering first aid, hopefully physical suffering such as pain and panic can be
minimized. Give encouragement, help will be coming soon; the wound is not so serious;
wrap a bum with young banana leaves.
Activity Title
PREVENTION OF SPORTS INJURY
Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Demonstrate safety practices consistently in sports, exercise and recreational activities.
Learning Concepts

SEQUENCE OF SPORTS INJURY PREVENTION

1. Establish the extent of the injury:
- Incidence
- Severity
2. Establish the etiology and mechanism of the injury
3. Introduce preventive measure
4. Assess its effectiveness by repeating step 1
RISK FACTORS FOR SPORTS INJURY
 INTRINSIC FACTORS- factors inherent to the athlete
 Modifiable
-Muscle strength/power
-Flexibility (determine range of motion)
-Skill level
-Health (history of previous injury and join instability)
 Non- Modifiable
-Age
-Gender
-Ethnicity
-Genetics
 EXTRINSIC FACTORS- factors not inherent to the athlete
 Training
 Nutrition
 Equipment
 Others
FACTORS IN HE PREVENTION OF SPORTS INJURIES
1. WARM UP- warm up are the exercise done prior to sport
 General Exercise e.g. Jogging
 Specific Exercise (appropriate movements for the particular sport or activity)
2. STRETCHING
 Basic Principles of stretching:
-warm up prior to stretching
-stretch before and after exercise/sport
-stretch gently and slowly
-stretch to the point of tension but not pain
 Types of Stretching
 Statics stretching -the stretch position is assumed slowly and gently held
LEARNING ACTIVITY SHEET #2
for 30-60 sec. and relaxed
-the athlete should not experience any discomfort
-static stretching produce least amount of stretch and is
The safest method to increase flexibility
 Ballistic stretching – the muscle is stretched to near its limit, then
stretched further with a bouncing movement.
-stretching a muscle against increased tension
Heightens the chances of injury, hence not
commonly used
 Proprioceptive neuromuscular facilitation stretching (PNF)
-PNF stretching may produce greater flexibility than
other stretching techniques
-major disadvantage is tendency to overstretch
-performed under supervision
3. TAPING AND BRACING
 Taping (or Strapping) and bracing ate to used to restrict undesired, potentially
harmful motion and allow desired motion.
 Indicate for the use of Taping and Bracing :
 Prevention-used as a preventive measure in high risk activities
e.g. basketball player’s ankles
 Rehabilitation-used as a protective mechanism during the heading and
rehabilitation phases.
 TAPING –restricted undesired motion
-good tape should be adhesive strong and on irritant
-suitable joints for taping are ankle,
-taping may enhance proprioceptive beside mechanical support.
 Complication of taping:
 Reduced circulation due to tight taping
 Skin irritation
 Failing of support when the material threshold is exceeded
 BRACING –provide mechanical support and prevent undesired motion.
-athlete can put brace by himself/herself
-slipping during use, weight of the brace, sizing are the major
disadvantages
4. PROTECTIVE EQUIPMENT
-They shield various body parts against injury without interfering with sporting
Activity
-They can also be sued on return to activity after injury to prevent direct contact
with the injured part
-Protective equipment include helmets, face shield, knee pads, shin pads, shoulder
pads, wrist guards gum shield gloves etc.
5. ENVIRONMENT FACTORS
-Extreme cold and hot weather can cause injury to sportsmen.
-Extreme heat can produce heat cramps and heat prostration
-Uneven, wet, icy surface cause falling, collision, sliding of the players
-Athlete must be aware of signs of hypothermia, heat prostration
-They must be well prepared for the extreme weather with appropriate clothing
and training.
6. SUITABLE EQUIPMENT
-Equipment should be used according to the capacity of the athlete.
e.g. children should use junior racquets for tennis, smaller bats for cricket
-Equipment should be sports specific
e.g. using running shoes for football will lead to injury of forefoot
-A defective equipment can lead to injury
7. APPROPRIATE TRAINING
-This includes giving sport specific training towards improving performance in
the given sport.
-There should be adequate rest between competitions
-Training must be according to individual needs as every individual differ in their
skill, power, strength, food habits, tolerance etc.
8. NUTRITION
-Inadequate repletion of glycogen occurs due to under nutrition causes a
reliance on fat and protein stores resulting in person breakdown which in
turn leads to soft tissues injury.
-Intense training cause skeletal muscle breakdown which is exacerbated by
inadequate protein intake.
-Inadequate hydration may compromise blood flow to working muscles increasing
susceptibility to injury.
-Inadequate intake of micronutrients like calcium, phosphorus result in altered
bone metabolism resulting in injury .
Activity Title
RECOMMENDED ACTIVITIES FOR RESTORING STRENGHT
AND CONDITION
“ WATER TRAINING “
Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

What is Water Training?

 Exercise in a swimming pool and use the water’s resistance to build strength
and power or its buoyancy to recover from injury.
 Since water provides resistance from all vectors and angles, exercising in it can
be more challenging than working out on a dry land. It’s far more difficult to
slog the length of a pool than it is to sprint through air.
 At the same time, the water’s buoyancy provides extra support for your muscle
and joints. Running on land can be jarring joints because the full force of each
step resonates through your body.
 Running in water, on the other hand, reduces the impact of each foot strike,
minimizing wear on muscles and joints.
 This helps prevent injuries and allow those who are already injured to continue
working out and building strength while they heal.
 The following workout, designed by exercise physiologist and owner of the
Strong Made Simple gym in San Diego, “Brian Tabor”., Tabor, who had led
injured San Diego Chargers football players in similar water exercise, says this
simple routine will help you build conditioning and explosiveness, and it will
take less than 30 minutes
 A note about etiquette:
-Pool are shared spaces, so be sure to pay attention to your environment. Practicing good
pool manners begins with being aware of those around you Carve out a small space for
your aquatic workout and avoid sprinting in the same lane as lap swimmer or splashing
unsuspecting swimmers.
 Warm-up
- Begin your pool workout with a quick warm-up.
- Simply jump into the pool and do a slow march in place.
- Swing your arms while bringing your knees up, keeping
your core muscle engaged. March in place for 45 seconds,
followed by a 15 seconds break. Repeat 3x.
1. High Knee Sideways March
 Stand in the pool where the water is chest
high.
 March your left knee up, and swing your right
arm forward at the same time
 As your left knee comes down, march your
right knee up and swing your left arm forward.
 Move laterally through the water as if you
LEARNING ACTIVITY SHEET #3
were walking sideways across a room instead
of front to back.
 Duration: Continue for 30 seconds in one
direction to complete one set. Take a 15
second break, then reverse direction.
Complete two sets in each direction for a total
of four sets.

2. Carioca
 Still In chest-high water, with your feet a few
inches apart, stand sideways in the lane with
your left side facing the direction you’ll be
travelling.
 Cross your right foot in front of your left foot
 Move your left foot out and step it to the left
to return to your beginning stance ( you will
be moving away from your starting point) use
your arms for balance.
 Next, place your right foot behind your left
foot. Then once again, move your left foot out,
stepping to the left, to return to your begging
stance. Continue this pattern as you travel
down the lane.
 As you get more comfortable with the
movement, incease your speed.
 Duration: Complete two 30-seconds sets in
each direction, for a total of four sets. Make
sure to rest for 15 seconds between sets.
3. Sideways Broad Shuffle
 Standing sideways in the lane in chest-high water,
lift your lead leg (the one on the side of the
direction you will be travelling) and take a big
step to the side.
 Pull yourself sideways with your lead leg,
bringing your legs together
 Continues to take large sideways steps, reaching
out with your lead leg letting. It propel your body
sideways.
 Move quickly and explosively throughout the
movements, almost like a lateral jump.
 Begin a new set by switching directions and
allowing your trailing leg to become your lead
leg.
 Duration; Complete two 30 seconds sets in each
direction for a total of four sets. Rest for 15
seconds between sets.
4. Rotation Wake
 Take a wide stance in chest-high water with
your arms extended forward and palms flat
together.
 Using your legs and hips to drive the
movement, twist at your waist drive your arms
horizontally through the water, rotating right
and left about 180 degrees
 Continues twisting back and forth, alternating
sides,
 Duration: Complete four 30 seconds sets, with
a 15 seconds break between each
5. Break Your Wake
 Beginning in chest-high water, sprint down
the length of the pool as quickly as possible.
 When you get to the end of a self-determined
distance or depth , quickly turn around and
drive through the ensuing wake o f water This
will create addition resistance for you to sprint
against.
 Duration: Repeat the activity for a total \of
five minutes; resting as needed between
sprints.
6. Split-Stance Fly
 Standing in shallower water, facing forward in
your lane and keeping your hips square, step
back with your left leg and drop your left knee
to about an inch or two above the pool floor.
At this point, the water should be chest or
shoulder high.
 Extend your arms out to the side with your
palms facing forward. Keep your arms
submerged underwater.
 Bring your arms together in front of you until
your palms touch, then return your arms to the
original position. You should feel your
shoulders and upper back working. Make sure
to engage your legs, hips, and core.
 Duration: Complete four 30-second sets with a
15-second break after each one. Switch legs
for each set.
Activity Title
RECOMMENDED ACTIVITIES FOR RESTORING STRENGHT
AND CONDITION
“ CYCLING “
Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

What is cycling?
 It only takes two to four hours a week to achieve a general improvement to your
health.
 Low impact- it cause less strain and injuries than most other forms of
exercise.
 A good muscle work out- cycling uses all of the major muscle groups as
you pedal
 Easy- unlike some other sports, cycling does not require high levels of
physical skill. Most people know how to ride a bike and, once you learn,
you don’t forget.
 Good for strength and stamina- cycling increase stamina, strength and
aerobic fitness.
 As intense as you want- cycling can be done at very low intensity to begin
with, if covering from injury or illness,
 A fun way to get fit- the adventure and buzz you get from coasting down,
hills and being outdoors means you are more likely to continue to cycle
regularly, compared to other physical activities that keep you indoors or
require special times or place
 Time- efficient- as a mode of transport, cycling replaces sedentary(sitting)
time spent driving motor vehicles or using trams, trains or buses with
healthy exercise
Health Benefits of Regular Cycling
- Cycling is mainly an aerobic activity, which means that your heart, blood
vessels and lungs all get workout. You will breathe deeper, perspire and
experience increased body temperature, which will improve your overall
fitness level.
 The health benefits of regular cycling included-increased cardiovascular fitness
 Increased muscle strength and flexibility
 Improved joint mobility
 Decreased stress levels
 Improved posture and coordination
 Strengthened bones
 Decreased body fat levels
 Prevention or management of disease
 Reduced anxiety and depression
LEARNING ACTIVITY SHEET #4
 Cycling and specific health issues
- Cycling can improve both physical and mental health, and can reduce the
chances of experiencing many health problems.
 Obesity and weight control
- Cycling is a good way to control or reduce weight, as it raise your metabolic
rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling
must be combined with a healthy eating plan. Cycling is a comfortable form of
exercise and you can change the time and intensity- it can be built up slowly
and varied to suit you.
 Cardiovascular disease and cycling
- Cardiovascular disease include stroke, high blood pressure and heart attack.
Regular cycling stimulates and improves your heart, lungs and circulation,
reducing your risk of cardiovascular disease.
- Cycling strengthens your heart muscle, lowers resting pulse and reduces blood
fat levels. Research also shows that people who cycle to work have two to
three times less exposure to pollution than car commuters, so their lung
function is improved. A Danish study conducted over 14 years with 30,000
people aged 20 to 93 years found that regular cycling protected people from
heart disease.
 Cancer and Cycling
- Many researcher have studied the relationship between exercise and cancer,
especially colon and breast cancer. Research has shown that if you cycle, the
chance of bowel cancer is reduced. Some evidence suggests that regular
cycling reduces the risk of breast cancer.
 Diabetes and cycling
- The rate of type 2 diabetes is increasing and is a serious public health concern.
Lack of physical activity is thought to be a major reason why people develop
this condition. Large-scale research in Finland found that people who cycled
or more than 30 minutes per day had a 40 percent lower risk of developing
diabetes.
 Bone Injuries, Arthritis and Cycling
- Cycling improves strength, balance and coordination. It may also help to
prevent falls and fractures. Riding a bike is an ideal form of exercise if you
have osteoarthritis, because it is a low-impact exercise that places little stress
on joint.
- Cycling does not specifically help osteoporosis (bone-thinning disease)
because it is not a weight bearing exercise
 Mental Illness and Cycling
- Mental health conditions such as depression, stress and anxiety can be reduced
by regular bike riding. This is due to the effects of the exercise itself and
because of the enjoyment that riding a bike can bring.
Activity Title
RECOMMENDED ACTIVITIES FOR RESTORING STRENGHT
AND CONDITION
“ RECREATIONAL WALKING “
Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

WALKING
- Is a great way to improve or maintain your overall health. Just 30 minutes every day can
increase
cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and
endurance.
- It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes,
osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and
doesn’t
require any special equipment or training.
PHYSICAL ACTIVITY
- Does not have to be vigorous or done for long periods in order to improve your health. A 2007
study of inactive women found that even a low level of exercise- around 75 minutes per
weekimproved their fitness levels significantly, when compared to a non-exercise group.
- Walking is low impact, requires minimal equipment, can be done at any time of day and can be
performed at your own pace. You can get out and walk without worrying about the risks
associated with some more vigorous forms of exercise.
- Walking is also a great form of physical activity for people who are overweight, elderly, or who
haven’t exercised in a long time.
- Walking for fun and fitness isn’t limited to strolling by yourself around local neighborhood
streets. There are various clubs, venues and strategies you can use to make walking an
enjoyable
and social part of your lifestyle.
HEALTH BENEFITS OF WALKING
- You carry your own body weight when you walk. This known as weight-bearing exercise.
Some
of the benefits include:
 Increased cardiovascular and pulmonary (Heart and Lung fitness)
 Reduced risk of heart disease and stroke
 Improved management of conditions such as hypertension (High blood pressure)
high cholesterol, joint and muscular pain or stiffness, and diabetes
 Stronger bones and improved balance
 Increased muscle strength and endurance
 Reduced body fat.
 Walking for 30 minutes a day
-To get health benefits, try to walk for at least 30 minutes as briskly as you can on most
days of the week. “Brisk means that you ca still talk but not sing, and you may be puffing
slightly. Moderate activities, such as walking pose little health risk but, if you have a medical
condition, check with your doctor before starting any new exercise program of physical
activity.
LEARNING ACTIVITY SHEET #5
 Make walking part of your routine
-Try to make walking a routine- for example, try to walk at the same time each day.
Remember, you use the same amount of energy, no matter what time of day you walk,
Do what is most convenient for you. You may find that asking someone to walk with
You will help make it regular activity. Some people find that keeping an activity diary
or log also makes it easier
 Warm up and cooling down after walking
-The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to
give your muscles time to warm up and then pick up the speed. Afterwards,
gently stretch your leg muscles particularly your calves and front and back thighs
-Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch.
Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic
Tears, which lead to muscle stiffness and tenderness
Activity Title
RECOMMENDED ACTIVITIES FOR RESTORING STRENGHT
AND CONDITION
“ RECREATIONAL WALKING “
Learning Targets
At the end of this lesson, the learners will have:
 Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
 Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

WALKING
- Is a great way to improve or maintain your overall health. Just 30 minutes every day can
increase
cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and
endurance.
- It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes,
osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and
doesn’t
require any special equipment or training.
PHYSICAL ACTIVITY
- Does not have to be vigorous or done for long periods in order to improve your health. A 2007
study of inactive women found that even a low level of exercise- around 75 minutes per
weekimproved their fitness levels significantly, when compared to a non-exercise group.
- Walking is low impact, requires minimal equipment, can be done at any time of day and can be
performed at your own pace. You can get out and walk without worrying about the risks
associated with some more vigorous forms of exercise.
- Walking is also a great form of physical activity for people who are overweight, elderly, or who
haven’t exercised in a long time.
- Walking for fun and fitness isn’t limited to strolling by yourself around local neighborhood
streets. There are various clubs, venues and strategies you can use to make walking an
enjoyable
and social part of your lifestyle.
HEALTH BENEFITS OF WALKING
- You carry your own body weight when you walk. This known as weight-bearing exercise.
Some
of the benefits include:
 Increased cardiovascular and pulmonary (Heart and Lung fitness)
 Reduced risk of heart disease and stroke
 Improved management of conditions such as hypertension (High blood pressure)
high cholesterol, joint and muscular pain or stiffness, and diabetes
 Stronger bones and improved balance
 Increased muscle strength and endurance
 Reduced body fat.
 Walking for 30 minutes a day
-To get health benefits, try to walk for at least 30 minutes as briskly as you can on most
days of the week. “Brisk means that you ca still talk but not sing, and you may be puffing
slightly. Moderate activities, such as walking pose little health risk but, if you have a medical
condition, check with your doctor before starting any new exercise program of physical
activity.
LEARNING ACTIVITY SHEET #5
 Make walking part of your routine
-Try to make walking a routine- for example, try to walk at the same time each day.
Remember, you use the same amount of energy, no matter what time of day you walk,
Do what is most convenient for you. You may find that asking someone to walk with
You will help make it regular activity. Some people find that keeping an activity diary
or log also makes it easier
 Warm up and cooling down after walking
-The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to
give your muscles time to warm up and then pick up the speed. Afterwards,
gently stretch your leg muscles particularly your calves and front and back thighs
-Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch.
Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic
Tears, which lead to muscle stiffness and tenderness