Republic of the Philippines

Department of Education
REGION I
SCHOOLS DIVISION OF THE CITY OF BATAC

ACTIVITY SHEETS in HOPE 1

Physical Education and Health 11
FIRST SEMESTER, WEEKS 9-12

Personal Safety Protocol

Most Essential Learning Competency:

● Observes Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation. (PE12FH-Ik-t-10)

Prepared by:

MARC JOSEPH PASCUA

Teacher II

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Dance- Related Injuries
Dance is a physically demanding activity. Dancers perform repetitive
movements for several hours a day. Studies have shown that dancing five hours a
day or longer leads to an increased risk of stress fractures and other injuries.
On top of the intensive training, many dancers get little time to recover between the
sessions and have no "offseason." Restrictive diets and unhealthy body weights may
also contribute to dance injuries. Proper nutrition is important for dancers of all ages.
Acute and Chronic Injury
These are two types of musculoskeletal injuries: acute and chronic. Acute
injuries occur when the mechanical force that is absorbed by the musculoskeletal
structure is more than what it is accustomed to. The onset of pain and other
symptoms occur immediately after the impact. Chronic injuries occur due to
repetitive trauma and the body is not given enough time to recover. The onset of
pain and other symptoms occur at a gradual rate, which is usually worsened with
activity or training.

Common Acute Dance-related injuries (Wozny, 2010)

Type of Injury Cause Symptom Prevention

Ankle Sprain Twists the ankle Pain at the side of Exercises that
after a jump the ankle strengthen the
ankle and improve
balance

Dancer’s Fracture Twists the foot Pain at the outer Exercises that
when turning part of the foot strengthen the foot
and improve
balance

Back Strain Sudden movement Pain and stiffness Proper posture

of the trunk in the low back and technique

Anterior Cruciate Twists the knee Pain and Exercises that

Ligament after a jump weakness in the strengthen the
(ACL) Tear knee knee and improve
balance

Forearm Fracture Falls on an Pain and deformity Fall on the side or

outstretched arm near the wrist buttocks

Common Chronic-Dance related injuries

Type of Injury Cause Symptom Prevention

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 Stress Fracture Prolonged Pain at the front of Adequate rest
repetitive loading the leg (i.e.
shin)
Achilles Excessive training Pain near the hell Adequate rest
Tendinosis in the morning

Patellofemoral Muscle imbalance Pain at the side of Strengthening and

Pain Syndrome the knee flexibility exercises

Plantar Fasciitis Poor foot Pain at the sole Proper technique

mechanics and when they take a and footwear
hard dance floor step after sleeping

Hip and Knee Prolonged Pain that worsen Adequate rest

Osteoarthritis repetitive loading over time

The following factors are common among dancers who have injury:
1. Poor body alignment and technique.
The anatomical alignment and technique of the dancer are some of the
intrinsic factors that are commonly associated with injury. Dance requires moving the
limbs in a controlled and precise manner. These movements are anchored to the
trunk, which means that the trunk should be stable and the spine is aligned and low
trunk stability can lead to uncoordinated movements, which predispose an individual
to injury.
2. Excessive training duration and intensity
Excessive training and limited recovery impairs the ability to heal and repair
damaged issues. Intense technique training will most likely lead to microscopic injury
to the musculoskeletal structures due to repetitive loading. Without proper rest and
sufficient nutrition, the body is not able to rebuild the tissues and this predisposes the
dancer to a severe injury. An abrupt increase in training intensity will also lead to this
scenario.
3. Hard dance floor
The floor is where dancers rehearse and perform. An optimal dance floor
should be able to absorb the impact that is generated by the performer. A hard floor
does not help in dissipating the impact and returns the force to the dancer. The
repetitive shock absorbed by the foot would eventually damage the foot or other
parts of the lower extremity.

4. Poor shoe design

Footwear corrects foot mechanics and reduce the impact on the foot. A shoe
that does not fit properly or has insufficient shock absorption will significantly
contribute to injury risk. Furthermore, some materials used on the soles do not offer

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sufficient traction on the floor and this could lead to slips and falls. 5. Muscle
imbalance Muscle imbalance is an uncoordinated muscle action because of uneven
strength between muscle groups. This is attributed to various factors such as
anatomy, technique, and past injury.

Activity 1.

DIRECTION: Inside the box are different circumstances that may lead to a chronic
or acute injury. Identify it, by classifying the circumstances in their respective box.
Derive generalization from your answer and make conclusions by completing the

Falls on an outstretched arm Prolonged repetitive

loading
Muscle imbalance
Poor foot mechanics and hard dance floor
Twists the knee after a jump
Prolonged repetitive loading
sentences after the box.
Twists the foot when turning
Excessive Training
Twists the knee after a jump
Sudden movement of the trunk

Write your answers here:

Acute Injury Chronic Injury
1. 1.
________________________________ ________________________________
2. 2.
________________________________ ________________________________
3. 3.
________________________________ ________________________________
4. 4.
________________________________ ________________________________
5. 5.
________________________________ ________________________________

DANCE INJURY TREATMENT

When it comes to dance and exercise, the possibility of injury is always

present.
What are my treatment options for dance injury?

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 It depends on the type of injury, your level as a dancer and many other
factors. For example, for traumatic injuries like ankle sprains, your doctor may
recommend RICE method, joint protection and physical therapy. For stress fractures
you may need to limit weight on your foot by using crutches, wearing a leg brace or
walking boots. Surgery is typically used as the last resort. It is best to discuss your
treatment options with a doctor who specializes in dance injuries. And if you
are working with a physical therapist, make sure he or she is experienced in treating
dancers. A big part of physical therapy is correcting the training technique that led to
the injury. Otherwise, you risk hurting yourself again by making the same mistake.
Should I ice or heat after a dance injury?
Inflammation and pain often occur after injuries to the ankle, knee, or joint.
And the well-known R.I.C.E treatment method can help reduce this swelling, relieve
pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay for
sports trainers and other athletic health experts.
If it's a sudden injury, it's best to apply ice first to reduce swelling and
inflammation. RICE treatment is a common approach that involves rest, ice,
compression and elevation. After a few days, you can switch to heat to increase
blood flow to the area and promote healing. However, every person is different. If
you feel that ice helps you better than heat, then there is nothing wrong with
continuing to ice. But be careful not to ice before dancing or stretching, because you
want those muscles to be warmed up to prevent re-injury.

What should be in the first aid kit for dance injuries?

Your regular first aid kit might already have many of the essentials for handling a
medical emergency. However, when it comes to common dance injuries, you may
want to include a few additional items, such as:

● Instant cold pack

● Pre-wrap and athletic tape (if qualified providers are available to apply)
● Elastic bandages (to be used only for compression, not support while
dancing)
● Crutches
● Topical pain reliever

Hydration is also the soundest way to prevent dehydration. Prevention is

better than cure, and the ways to prevent dehydration include the intake of adequate
fluids, watery fruits and vegetables and avoiding hot environment.
The following are terminologies that you might experience if we opt to observe
personal safety protocols during Moderate to Vigorous Physical Activities (MVPA).

Aside from the injury prevention techniques mentioned above, there are also
some personal safety protocols that we need to consider before and after playing a
sport or doing moderate to vigorous physical activities. Some of the personal safety
protocols are as follows:
What to do?

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 • Prepare yourself. Know your limits so as not to overwork your body.
Overworking your body might put your life to a threat.
• Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a
lot already drink water immediately.
• Change clothes. Do not let the wet cloth dry up in your body.
• Use towel. Use towel to wipe out excessive sweating.
Remember this:
When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid are not replaced. Dehydration causes
a person to have a dry thirsty mouth, become fatigued, have less urine yield with
dark color, and in severe case, unconsciousness. The usual causes of dehydration
are hot weather condition, too much perspiration, high fever, diarrhea, vomiting, and
excessive exercise without taking in enough fluid. To nurse dehydration, the body will
need to replenish lost fluids and electrolytes. Drink at least eight glasses of water a
day and up to 12 glasses during summer months.

• Dehydration- Dehydration happens when the fluid in your body is used or lost
more than the fluid you drink or intake. If your body does not have enough
water or fluid to do its normal functions, hence, you get dehydrated. Anyone
may become dehydrated, as to the people who are more at risk, young ones
or children and the older adults are more at risk.
• Overexertion- This refers to the pressure one puts in himself or herself, too
much pressure that leads to a simple discomfort that might extend to a more
serious injury.
• Hypothermia- It usually happens when the body easily loses temperature. A
person suffers hypothermia when his or her body temperature drops below 35
degrees Celsius.
• Hyperthermia-the opposite of hypothermia. It happens when the body
temperature rises up significantly beyond the normal temperature which is 37
degrees Celsius. Hyperthermia like hypothermia can threaten life too.

Name: ________________________________________ Date: _____________

Grade & Section: ________________________________ Score: ____________

Activity 2.

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Make your personal safety protocol to avoid dehydration, overexertion, hypothermia
and hyperthermia during MVPA participation by filling out the table below.

My Personal Safety Protocol

Before During After

Dehydration

Overexertion

Hypothermia

Hyperthermia

Name: ________________________________________ Date: _____________

Grade & Section: ________________________________ Score: ____________

ACTIVITY 3

DIRECTION: Choose the letter that corresponds to your answer.

1. A tissue can only become an injury if:

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 a. force is given but the impact is the same and tolerable
b. force is given but the impact is lesser and absorbed
c. force is given but the impact is greater

2. What is the BEST method/aid for a fractured arm?

a. PRICE Method b. Ice Therapy c. Splints

3. Which is NOT a life-threatening injury?

a. Concussion b. Excessive bleeding c. Sprain

4. Which is NOT an example of a chronic injury?

a. Stress Fracture b. Diabetes c. Urinary Tract Infection

5. What is the BEST First-Aid for a lacerated arm?

a. Ice Therapy b. Splint c. Application of Pressure

6. Which is NOT an example of an acute injury?

a. Sprain b. Stress Fracture c. Strain

7. What is the BEST way to treat sprain?

a. Application of Pressure b. RICE method c. Ice therapy

8. Which should be addressed FIRST in an open wound?

a. Bleeding b. Infection c. Laceration

9. How can you reduce swelling?

a. By elevating the injury
b. By cleaning the wound
c. By applying ice to the injury

10. When will a first aider administer CPR?

a. When the injured person is conscious and breathing
b. When the injured person has no pulse but is breathing
c. When the injured person is unconscious and not breathing

Activity 4

EFFECTIVITY OF FIRST AID FOR MUSCULOTSKELETAL INJURIES

Instruction: Immobilization is an effective first aid for musculoskeletal

injuries. The first aider has to be resourceful and be able to use what is available in
his surroundings to create a splint.Create a short video on how to immobilize an

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ankle sprain using materials commonly found in a dance studio such as magazines,
costumes, and props. Make sure that the principles of immobilization are followed.

Follow the instructions below:

Create the video using the following order:

• FIRST PART/SEGMENT - The name of the activity, the school, the subject and
your name. (Choose your own background)
Example:
NAME OF

IMMOBILIZA
TION TECHNIQUES

MEMBERS

• SECOND PART/SEGMENT - Record yourself and answer/do the following

questions:
1. Briefly introduce yourself by telling your name, your grade level and section.
2. Give a brief introduction of what are the risk factors in dancing.
3. Using your answers in Activity 2, give a brief introduction of Chronic and Acute
Injury.
4. State the purpose of the video.

• THIRD PART/SEGMENT – Record yourself and remind your viewers of the

following before doing the activity:
1. Find a proper venue for the activity.
2. Do warm-up routines before doing the activity.
3. Rehydrate by drinking enough water even when you are not thirsty.
4. End the session with a cool-down exercise to allow the body back to its course.

• LAST PART/SEGMENT
1. Email your video to your teacher.
2. Write your name on the content box.

In editing the Video, the following must be considered:

1. The quality of the video uploaded must be good and your voice must be
audible.
2. Provide subtitles for the video, make sure that the letters is visible and readable
considering it wont cover your face.

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 3. Use music, pictures and effects to beautify your presentation but see to it that
the content of the video will not be compromised.
4. All answers and intructions in the video must be in English language.
5. Wear appropriate clothes that is suitable even for the young viewers.

Your video will be evaluated using the following criteria:

CRITERIA SCORING

5-10 11-15 16-25

CONTENT

PRESENTATION

CREATIVITY

FOLLOWING
INSTRUCTIONS

CONTENT
*Video edited gave substantial information that could help its viewers in
learning the various dance steps of Philippine Folk dance.
PRESENTATION
*Content was delivered simply
making it easy to understand.
CREATIVITY
*Music, pictures and effects
were included to make the video
pleasing.
FOLLOWING INSTRUCTIONS
*The video edited followed the
instructions prepared by the teacher.

References

https://www.bartleby.com/topics/Sports-Injury-Essay
https://ercare24.com/minimizing-sports-injuries-children/
http://sports-injury.yolasite.com/

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https://www.nytimes.com/2017/09/29/health/sports-injuries-football-yale.html
https://www.webmd.com/fitness-exercise/rm-quiz-sports-injury-savvy
https://heidenortho.com/types-ankle-sprains/ https://www.fairview.org/patient-
education/89345
2000-2020 The StayWell Company, LLC. 800 Township Line Road, Yardley,
PA
19067 https://medlineplus.gov/ency/article/000799.htm
https://maxremedial.com/blog/httpsmaxremedialcom/blog-page-blogs-1 Posted
February 24, 2020 Author Peter Furne https://www.epainassist.com/muscles-and-
tendons/muscle-tear-types-treatment
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist
Inc. Last Modified On: August 5, 2019 www.niams.nih.govWhat
U.S. Department of Health and Human Services Public Health Service
National Institute of Arthritis and Musculoskeletal and Skin Diseases National
Institutes of Health
PE and HEALTH Vol. 1 by Lualhati Fernando-Callo and Peter Fermin Dajime
https://www.medicalnewstoday.com/articles/321469#scientific-evidence
Medically reviewed by Gregory Minnis, DPT, specialty in physical therapy, on
April
11, 2018 — Written by Danielle Dresden https://share.upmc.com/2014/08/rice-
method-for-treating-injury/
Reviewed by Sports Medicine August 27, 2014
Read more on Brainly.ph - https://brainly.ph/question/1241660#readmore
Report by Sofiakim2058 18.01.2018
https://www.elastoplast.com.au/~/media/Hansaplast/local/au/metapages/lesson-1-
students-worksheet.pdf
.https://d3jc3ahdjad7x7.cloudfront.net/NVx8DkrDeilbglLX2MT7W9rSltmY8Pxc8K
VDqjMmLRKNOarS.pdf
https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/
common-dance-injuries-and-prevention-tips

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