Physical Education and Health 1: Voctech Senior High School Grade 11

CEBU TECHNICAL VOCATIONAL TRAINING AND ASSESSMENT ACADEMY, INC.
2nd Flr, BAI Center, Cebu South Road, Basak San Nicolas, Cebu City
Physical Education and Health 1
Voctech Senior High School

Grade 11
(2nd) Semester
Module No. 1
___________________
Name of Student
MR. JOHN GERBERT D. CABREROS

Teacher
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PHYSICAL EDUCATION AND HEALTH 1 JOHN GERBERT D. CABREROS
09664985053
GRADE: 11 SEMESTER: 1st

SUBJECT TITLE: Physical Education and Health 1 WEEK NO.: 1 to 4 (1month)
Health Optimizing P.E. (H.O.P.E) 2

UNIT III Exercise Safety and First Aid
CHAPTER 7 – Safety Practices in Sports and

Exercise
Causes of sports injuries
Common Sports Injuries
Sports Injuries Prevention
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CHAPTER 7 – Safety Practices in Sports and Exercise

My Fitness Story
Like most Filipinos, I love playing basketball, I play whenever I can. One time, I played a game against
a very tough opponent; they were competitive and played rough. During the game, one of the players
pulled my arm as I rebounded the ball. I lost my balance and twisted my knee when I landed. I heard a
“pop” and knew it was bad. Few hours later, the doctor told me I tore my ACL. My life changed at that
moment.
- Mike
CAUSES OF SPORTS INJURIES
What are injuries? Why is my risk at getting injured higher now that I am more active?
Individual who engage in various types of physical activities such as sports and exercise have a
higher risk of getting injured as compared to those who practice a sedentary lifestyle. However, the
potential benefits of an active lifestyle outweigh the risks of suffering an injury.
Most of the injuries are preventable and awareness of the risk factors will help in reducing the
risk. Furthermore, vigilance and safety measures can dramatically reduce the occurrence of injuries.
Figure 7.1. Direction of forces applied to musculoskeletal structures
Injuries are damaged tissues or organs which occur when it encounters trauma or physical force
that is greater than what it can resist or absorb. The tissues are able to withstand varying degrees of
stress and strain bit it will break down if it experiences an impact that is strong than what it can tolerate.
Factors influencing the ability of our tissues or organs to effectively resist or absorb forces
include inherent abnormality, age, technique, fitness level, equipment, and environmental aspects.
Tissues and organs react to the impact and direction of the force. Tensile forces are those that
act away from the Center of the structure, causing a pull or stretch. Comprehensive forces impact the
center causing it to bend or fold. Shear forces are opposing forces toward the different ends of the
structure causing it to twist.
structure Function Acute injury
ligaments Stabilize joints Sprain
tendons Attaches muscles to bones Strain
muscles Creative movements strain
bones Anchor for muscles Fracture
Joints Fulcrum for movements dislocation
The mechanism of how the force was applied is just as important as its impact. The bone is
strong in resisting comprehensive strength while muscle-tendon units are strong at resisting tensile
forces. An individual who engages in various types of strenuous activities will expose his/her body to
these forces which could result to an injury.
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Aside from the knowledge of the forces that cause injury, It is important to understand the ability
of the structures to resist or absorb forces. Injuries in sports and fitness commonly affect the
musculoskeletal structures. The ligaments, tendons, muscles, and bones have inherent strength that
helps withstand strong forces. The strength properties of each musculoskeletal structure vary according
to the density of collagen and elastin fibers present. Its ability to withstand and sudden or acute forces
depends on the tissues (i.e., fat) that soften the impact on the structure. In general, sports injuries can
be classified into two: acute and chronic/overuse. Acute injuries have signs and symptoms
Sprains, strains, fractures, dislocation, and wounds are examples of acute injuries. An
excessive stretching force can cause the fibers of the ligament, muscle, or tendon to break. An
overstretched ligament is called a sprain. Sprains can be classified as mild, moderate, or severe,
depending on the loss of function and the number of torn fibers. A similar classification is used for a
strained muscle. A strain is also caused by excessive stretching that causes tears in the muscle-tendon
unit. Fractures are breaks in the continuity of the bone. It usually occurs as a result og high impact
forces that cause the bone to bend or twist. Dislocation is bones that are pushed out from their joint
capsule.
structure function Acute injury

ligaments Stabilize joints Sprain
tendons Attaches muscles to bones Strain
muscles Creates movements Strain
bones Anchor to muscles Fracture
joints Fulcrum for movement dislocation
Figure 7.2 functions of various musculoskeletal structures
Figure 7.2, a stress fracture of the tiblia is common among runners.
How do overuse injuries occur? How are they classified?
Overuse injuries are common among individuals who have been training for a long period of
time with minimal rest and recovery between sessions. During training, the musculoskeletal structures
received higher loads has the ability to heal and recover from this, given enough recovery time and
nutrition. Some individuals that trains too hard and to soon are not able to cope with the increased
demand of resulting to microscopic injuries, these microscopic injuries will accumulate over time,
resulting to overuse or chronic injury. Overused injuries include stress fractures (bone), tendinopathy,
(muscle-tendon unit), osteoarthritis (joint), and bursitis (fluid filled sac).
category Fibers damaged Loss of functions

Mild (first degree) Minimal tear Pain when moved
Moderate (second degree Partial tear Pain at rest and when moved
Severe (third degree) Complete tear Complete loss of function
Table 7.3. Classification of sprains and strains according to severity
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There are three types of overuse injuries according to severity: stage I, stage II, and stage III.
Athletes with stage I injury complain of pain only after the activity, game, or training session, while
athletes with stage II injury complain during and after an activity but do not feel it during rest. However,
in stage III, the athlete feels pain whether at rest or play.
Are certain individuals at more risk of getting injured? What factors increase the risk of injury?
It is widely accepted that people engaging in sports or fitness training have a higher risk of
getting injured. Children and older people are also at a higher risk because of poor motor control and
weak musculoskeletal structures. There are certain characteristics or factors that increase the likelihood
of injury. These risk factors increase the susceptibility of the individual to injury but it does not cause the
injury. Risk factors are classified as non-modifiable (i.e. age, gender) and modifiable (i.e., tournament
rules, apparel). Some experts classify risk factors as intrinsic common intrinsic risk factors is muscle
imbalance between muscle pairs since women in general have wider hips, a high Q angle in the
quadriceps is a common risk factor among them. A high Q angle has been associated with acute
injuries to the knee joint.
According to several studies, obese individuals and those with poor fitness level have a higher
risk of getting injured. Studies also show that injuries are associated with age. Fractures and other
acute injuries are common among the youth while overuse injuries are common among older
individuals.
Aside from intrinsic factors or characteristics inherent to the individual, there are other factors
related to the environment or extrinsic factors. These include the use of protective equipment and
footwear, coaching experience and qualification, rule modification, and use of a structured warm-up
before the game. The evidence for these factors is not consistent and there is a need for more high
quality research (i.e., randomized control trials) to validate their impact on injury prevention.
Why does a body part swell after getting injured?
During the acute injuries, the body will initiate the healing process through the inflammatory
response. The inflammatory response removes the damaged tissue by increasing blood flow and
activating the lymphatic system to the injured site. Swelling occurs due to fluid accumulation as a result
o f increased blood flow and blood vessel permeability. Aside from swelling, inflammation is also
characterized by pain, redness, and warmth. The muscles surrounding the area contract to guard the
injured site and prevent aggravation. During inflammation, special cells remove the damaged tissue to
provide a foundation where new tissue can grow.
The laying down of new cells and blood vessels in the injured site is the actual repair phase.
The repair phase can last for several days or months, depending on the type of injury. The new tissue
does not have the strength of the original tissue and its still prone to re-injury. It is during the last phase
or the maturation phase that the tissue will become stronger as it aligns itself to provide maximal
resistance to tensile forces.
The entire healing process takes several months to a year to complete. There are factors that
may prolong the healing period such as too much swelling, limited blood supply, old age, and weak
muscle strength. It is important that proper care is given to the injury to minimize delay and maximize
strength of new tissue. Chronic injuries undergo a similar healing process but special attention should
be given to determine its cause (i.e., muscle imbalance, faculty equipment, and poor technique).
Individuals should refrain from training until the cause of the injury is identified, to avoid recurrence.
injury Type of injury Common cause of injury

Sprain Acute Twisting or pulling force
Strain Acute Pulling force during rapid
acceleration
Fracture Acute Falling or broken a fall
Dislocation Acute Falling or broken a fall
Stress fracture Overuse Repetitive high impact stress
Tendinopathy Overuse Repetitive movement using poor
technique
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Osteoarthritis Overuse Repetitive high impact stress
Bursitis Overuse Repetitive movement using poor
technique
COMMON SPORTS INJURIES
What are the most common acute injuries?
Sprain
Sprains are overstretched ligaments. The ligaments are stabilized and limit joint mobility. When
the joint is forced into a position that is beyond its normal range, it will overstretch the ligament. A
commonly sprained ligament is the anterior cruciate ligament (ACL). The ACL is a connective tissue
that helps stabilize the knee every time the muscles contract. The sprained ligament can have minimal
tears or it can be completely ruptured.
Strain
Strain is a twist pull, or tear of muscle or tendon (a cord of tissue that connects the muscle to
bone). It is also an acute, non-contact injury that results from overstretching or over contraction.
Fracture
The most common fractures are located at the upper limbs such as the hand and forearm.
Fractures are more common in growing bones because it is less dense. There are also a higher
number of fractures in the upper extremities because it is not as strong and compact as the bones in
the lower extremities.
Dislocation
Dislocations commonly occur in joints that allow greater range of motion. The most common
dislocation is located at the upper limbs such as the shoulder and elbow. These joints are commonly
affected when an individual uses his/her hand to support his/her weight when he/she falls.
Concussions
Concussions are life threatening injuries because they disrupt the normal function of the brain. A
severe blow to the head could cause the blood vessels in the brain to rapture. As the blood leads out of
the ruptured blood vessels, it will accumulate inside the skull.
What are the most chronic injuries?
Stress fracture
Stress fractures commonly occur among runners who train for long periods without adequate
rest periods. According to a study, running athletes who average more than 65 kilometres a week have
a higher risk to stress fracture.
Tendinopathy/tendinitis
The most common overuse injury is sports involve the muscle tendon unit called tendinopathy
or tendinitis. It is usually due to muscle imbalance between muscle pairs. The most common site of
tendi nitis in the upper limb involves the muscle tendon units around the elbow.
Many overuse injuries in sports involve the muscle-tendon units’ surrounding the elbow such as
the little league elbow, an injury brought about by repetitive stress due to poor throwing techniques.
Osteoarthritis
Osteoarthritis is the wear and tear of a joint that results to its deterioration. The friction
deteriorates the cartilage that protects the bones from rubbing against each other. The knee joint is the
common site for the degenerative changes that occur in the cartilage.
Bursitis
The bursa is a sac like musculoskeletal structure that provides support and cushioning to the
joint. It protects commonly used joints such as the shoulders and the knee from repetitive mechanical
stress.
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SPORTS INJURY PREVENTION

Most sports injuries can be prevented with adequate preparation and proper knowledge. The
following strategies can minimize the occurrence of these injuries:
1. Adopt a comprehensive training program. A comprehensive training program goes beyond

addressing the fitness parameters such as aerobic capacity and strength.
2. Use protective equipment and practice correct technique. Individuals derived fun from
playing sports and other physical activities
3. Incorporate recovery strategies in the training program. Training and exercise is a controlled
form of stress that stimulates the body to become stronger.
4. Follow the rules and decorum during competition. Tournament directors and sports officials
draw up rules and regulation for any competition to maintain fairness and safety for
everyone involved
How can possibility of getting injured while training be minimize?
Fitness and training injuries can be prevented if an individual takes the necessary preparations
and precautions on the following variables:
1. Proper attire. The attire should be appropriate for the chosen activity. It is important to consider
comfort and protection when choosing appropriate attire.
2. Proper technique. An individual’s needs to consult a trainer and ask for proper instruction in
performing the chosen activity or exercise.
3. Gym etiquette. Individuals that subscribe to gym facilities should be aware of the rules and
etiquette.
4. Proper environmental conditions. It is advisable to check the environmental conditions before the
exercise sessions. Appropriate attires must be worn for every activity for protection against extreme
weather conditions.
5. Adequate recovery. The recovery period is just important as the workout sessions. It is important to
provide the body with an adequate and proper nutrition to recover.
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I. MULTIPLE CHOICES. Read the questions carefully and underline the letter of your best
answer.
1. is the wear and tear of a joint that results to its deterioration

a. Osteoarthritis c. strain
b. Tendinopathy/tendinitis d.sprain
2. Attire should be appropriate for the chosen activity. It is important to consider comfort and
protection when choosing appropriate attire.
a. Gym etiquette c. Proper attire
b. Adequate recovery d. Proper technique
3. The bursa is a sac like musculoskeletal structure that provides support and cushioning to the joint. It
protects commonly used joints such as the shoulders and the knee from repetitive mechanical
stress.
a. Osteoarthritis c. Stress fracture
b. Bursitis d. Tendinopathy
4. The recovery period is just important as the workout sessions. It is important to provide the body
with an adequate and proper nutrition to recover.
a. Adequate recovery c. Gym etiquette
b. Proper environmental conditions d. Proper technique
5. The potential benefits of an active lifestyle outweigh the risks of suffering an?
a. Injury c. sprains
b. Strains d. Osteoarthritis
6. Most of the injuries are preventable and awareness of the risk factors will help in reducing the risk.
Furthermore, vigilance and safety measures can dramatically reduce the occurrence of?
a. Injuries c. sprains
7. Are damaged tissues or organs which occur when it encounters trauma or physical force that is
greater than what it can resist or absorb.
8. Are able to withstand varying degrees of stress and strain bit it will break down if it experiences an
impact that is strong than what it can tolerate.
a. Tissues c. joints
b. Muscles d. Ligaments
9. Factors influencing the ability of our tissues or organs to effectively resist or absorb forces include?
a. inherent abnormality c. technique
b. age d. All of the above
10. Factors influencing the ability of our tissues or organs to effectively resist or absorb forces include?
a. fitness level c. equipment, and environmental aspects
b. equipment d. All of the above
11. Tissues and _______ react to the impact and direction of the force.
b. Strains d. Organs
12. Are those that act away from the Canter of the structure, causing a pull or stretch.
a. Tensile forces c. G-forces
b. Comprehensive forces d. All of the above
13. Impact the canter causing it to bend or fold.
b. Comprehensive forces d. Shear forces
14. Are opposing forces toward the different ends of the structure causing it to twist?
b. Comprehensive forces d. Shear forces
15. Overstretched ligaments.
c. Strains d. Osteoarthritis
16. Is a twist pull, or tear of muscle or tendon (a cord of tissue that connects the muscle to bone). It is
also an acute, non-contact injury that results from overstretching or over contraction.
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17. Most common fractures are located at the upper limbs such as the hand and forearm. Fractures are
more common in growing bones because it is less dense.
a. Dislocation c. fracture
b. Concussions d. Strain
18. Commonly occur in joints that allow greater range of motion. The most common dislocation is
located at the upper limbs such as the shoulder and elbow.
19. These joints are commonly affected when an individual uses his/her hand to support his/her weight
when he/she falls.
20. Life threatening injuries because they disrupt the normal function of the brain.
b. Concussions d. concussions
21. Occur among runners who train for long periods without adequate rest periods. According to a
study, running athletes who average more than 65 kilometres a week have a higher risk to stress
fracture.
a. Stress fracture c. bursitis
b. Osteoarthritis d. All of the above
22. The most common site of tendinitis in the upper limb involves the muscle tendon units around the
elbow.
a. Tendinopathy c. osteoarthritis
b. Tenndinitis d. Tendinitis
23. An individual’s needs to consult a trainer and ask for proper instruction in performing the chosen
activity or exercise.
a. Proper attire c. Gym etiquette
b. Proper technique d. Adequate recovery
24. The recovery period is just important as the workout sessions. It is important to provide the body
with an adequate and proper nutrition to recover.
a. Proper attire c. Gym etiquette
25. It is advisable to check the environmental conditions before the exercise sessions.
a. Proper attire c. Proper environmental conditions
26. Appropriate attires must be worn for every activity for protection against extreme weather
conditions.
a. Proper attire c. Proper environmental conditions
27. Training and exercise is a controlled form of stress that stimulates the body to become stronger.
a. Adopt a comprehensive training program
b. Use protective equipment and practice correct technique
c. Incorporate recovery strategies in the training program
d. Follow the rules and decorum during competition
28. A comprehensive training program goes beyond addressing the fitness parameters such as aerobic
capacity and strength.
29. Individuals derived fun from playing sports and other physical activities
30. Tournament directors and sports officials draw up rules and regulation for any competition to
maintain fairness and safety for everyone involved
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CEBU TECHNICAL VOCATIONAL TRAINING AND ASSESSMENT ACADEMY, INC.

Physical Education and Health 1

Voctech Senior High School

MR. JOHN GERBERT D. CABREROS

GRADE: 11 SEMESTER: 1st

Health Optimizing P.E. (H.O.P.E) 2

CHAPTER 7 – Safety Practices in Sports and

Causes of sports injuries

Common Sports Injuries

Sports Injuries Prevention

CHAPTER 7 – Safety Practices in Sports and Exercise

CAUSES OF SPORTS INJURIES

Figure 7.1. Direction of forces applied to musculoskeletal structures

structure function Acute injury

Figure 7.2 functions of various musculoskeletal structures

Figure 7.2, a stress fracture of the tiblia is common among runners.

How do overuse injuries occur? How are they classified?

category Fibers damaged Loss of functions

Why does a body part swell after getting injured?

injury Type of injury Common cause of injury

COMMON SPORTS INJURIES

What are the most common acute injuries?

What are the most chronic injuries?

SPORTS INJURY PREVENTION

1. Adopt a comprehensive training program. A comprehensive training program goes beyond

How can possibility of getting injured while training be minimize?

1. is the wear and tear of a joint that results to its deterioration

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