Von Franco A.

Saldajeno
Grade 11-Tenacity

Health Optimizing Physical Education 1

Quarters 1 and 2 – Module 5: Observes Personal Safety Protocol to Avoid

Dehydration, Overexertion, Hypothermia and Hyperthermia During
MVPA Participation
WHAT I KNOW

1. D

2. C

3. B

4. C

5. A

6. D

7. A

8. A

9. D

10. B

11. B

12. B

13. C

14. B

15. D

WHAT’S IN

1. D

2. A

3. C

4. D

5. D

WHAT’S NEW

A. INJURY

B. Guide Questions:

1. YES

2. In playing sports.
Von Franco A. Saldajeno
Grade 11-Tenacity

3. In the court or field.

4. I slipped and didn’t play carefully.

5. I think it would be physical injuries in sports.

K-W-L

Know Want Learned

I had a shallow knowledge
about injuries. I only thought
that injuries are sprains,
bumps, and wounds.
I want to know how to treat
various kinds of injuries, at
least in responding to first aid
for injuries that I can use in my
life and in helping others.
I learned that there are three
types of injuries, these are:
Acute injury. This is the result
of a single traumatic event
within the last five days.
Examples: fractures, sprains,
dislocations, muscle strains.

Overuse injury. These are

subtle injuries and occur over
time, making them challenging
to diagnose and treat.
Examples: swimmer’s
shoulder, runner/ jumper
knee, Achilles Tendonitis, shin
splints.

Chronic injury. injuries that

lasted at least three months or
more.

WHAT’S MORE

1.

Injury Type Causes of injury

Sprain Acute Injury when a joint is extended
beyond its normal range of
movement.
Strain Acute Injury stretching partial tearing, or
complete tearing of a tendon.
Fracture Acute Injury when a bone is crack break or
shattering.
Dislocation Acute Injury when the ball of joint is forced
out of its socket
Stress Fracture Chronic Injury caused by repetitive force,
often from overused, - such as
repeatedly jumping up and
Von Franco A. Saldajeno
Grade 11-Tenacity

down or running long

distances.
Tendinopathy Chronic Injury caused by sudden injury, the
condition is much more likely
to stem from the repetition of
a particular movement over
time.
Osteoarthritis Chronic Injury when the cartilage that
cushions the ends of bones in
your joints gradually
deteriorates.
Bursitis Chronic Injury throwing a baseball or lifting
something over your head
repeatedly, leaning on your
elbows for long periods.
2.

My Personal Safety Protocol

Before During After

Dehydration Drink at least 16- 20 Drink cool water Stay hydrated and if
ounces of fluid one to rather than cold water the water isn't helping
two hours before an to help your body to replenish your
outdoor activity. absorb the water energy, drink
rapidly. electrolytes and
observe your body's
reaction. Seek medical
help if feeling unusual.
Overexertion Ensure to perform at If there is an available Ensure to have
least to perform at
least 5-15 minutes of spotter, do seek help enough stretch and
warm up prior to ensure safety. massage strained
engaging yourself to muscles.
any physical exercise Maintain proper body
positions.

Hypothermia If there is an outdoor Listen and feel your Expose your body to
activity that is needed body conditions if comforting heat.
to be done in cold there is a need to stop
weather conditions, the activity make sure
make sure to wear to stop.
and bring the right
gear.
Hyperthermia As this usually occurs Listen and feel your If heat stroke is
in hot weather, body conditions if occurring, stop the
avoiding exposing there is a need to stop activity and seek
one's self to extreme the activity make sure medical help
heat or activities to stop. immediately.
under the sun for long
hours.
Von Franco A. Saldajeno
Grade 11-Tenacity

WHAT I HAVE LEARNED

What you’ve got

1. I commonly get sprains in various regions of my body. If I don't warm up first, I'm sure my body
will ache the next day after participating in a sport.

2. Rory Mcllroy tore his ankle ligament while playing football, James Blake tore his Achilles Tendon
while playing tennis after colliding with a net post, and David Beckham tore his Achilles Tendon while
playing for the team.

Common Sports Injuries for you and your friends

3.

Basketball: Head/Face injuries, Foot/Ankle Injuries, and Wrist/Hand Injuries

Volleyball: Ankle Sprains, Finger Injuries, and Low-Back Pain

Track and Field: Hamstring Strain, Shin Splints, and Rotator Cuff Injuries

Lawn Tennis: Wrist Strains, fractures, and carpal tunnel syndrome

Combative Sports: Dislocation, Neck Injuries, Bruises

Softball: Neck Pain, Tennis Elbow, and Tendonitis

Badminton: Ankle Sprain, Jumper's Knee, and Achilles Tendon Rupture

Others: (Swimming): Neck and Low Back Pain, Bicep tendonitis, and Rotator Cuff impingement

Complete the sentences below

Sport injuries are usually caused by overuse, direct contact, or force application that is greater than
the structural resistance of the body part.  

Common sports-related injuries include:

1. Strains

2. Sprains

3. Knee injuries

4. Fractures

5. Tennis elbow

6. Plantar fasciitis/shin splints

7. Back injuries/back pain

8. Concussion
Von Franco A. Saldajeno
Grade 11-Tenacity

The types of injuries are:

1. acute

2. overuse

3. chronic

WHAT I CAN DO

1.

Acute injury Upper Extremities Lower Extremities

Fracture Fracture of the humerus. Fracture of the fifth
metacarpal bone (little pinky)
Dislocation Shoulder Dislocation Ankle Dislocation
Sprain General Hand & Wrist Sprains Ankle Sprain
Strain Strained Chest Muscle Strained Calf Muscle
2.

SPRAIN

-Avoiding exercise or playing sports when tired or in pain.

-Eating a well-balanced diet to keep muscles strong.
-Maintaining a healthy weight.
-Trying to avoid falling (for example, put sand or salt on icy spots on your front steps or sidewalks).
-Wearing shoes that fit well.
3.

Upper Extremities
Osteoarthritis- Upper arm pain
Tendinopathy- Achilles Tendinitis
Bursitis- Bursitis shoulder pain
Fasciitis- Upper limb fasciitis
Lower Extremities

Osteoarthritis -knee pain

Tendinopathy -jumper's knee
Bursitis - Knee bursitis
Fasciitis -Lower limb fasciitis
4.
OSTEOARTHRITIS
- Exercise
- Losing weight
Chronic injury Upper Extremities Lower Extremities
Osteoarthritis Upper arm pain knee pain
Tendinopathy Achilles Tendinitis jumper's knee
Bursitis Bursitis shoulder pain Knee bursitis
Fasciitis Upper limb fasciitis Lower limb fasciitis

ASSESSMENT
Von Franco A. Saldajeno
Grade 11-Tenacity

1. D

2. D

3. A

4. C

5. D

6. A

7. D

8. C

9. C

10. D

11. C

12. A

13. D

14. B

15. B

ADDITIONAL ACTIVITES

1. Informal playing time

2. lunch time

3. protective gears

4. overexertion

5. falls

6. strained muscles

7. finger

8. safe

9. seriously