1.

1 Improvement Joint Flexibility and Range of Motion

 Flexibility refers to the range of motion of the joints or their ability to

move freely. It also refers to the mobility of the muscles, which allows for
more movement around the joints.
 Range of motion is the distance and direction the joints can move.
 Sports enhance flexibility and range of motion and at the same time
strengthen joint-stabilizing muscles.
 Stable joints contribute to correct posture, which can lower the risk of
musculoskeletal pain, uneven joint wearing, arthritis, and muscle-tension
headaches.
 When the muscles are flexible, you are less likely to be injured during a
physical activity and you use less energy while moving, which can lead to
better performances.

1.2 Improvement Muscular Strength and Endurance

 Muscular strength the amount of force the muscles can exert or the amount
of weight you can lift.
 Muscular endurance is the number of times the muscles can repeat an
exertion or the number of times you can move that weight without getting
exhausted.
 Muscular strength and endurance enable you to do activities like opening
doors, lifting boxes, or chopping wood without getting tired and also reduce
the risk of injury during a physical activity.
 Sports and resistance type exercise (also called strength training weight
training or weightlifting) significantly challenge the muscular system,
resulting in sustained strength and endurance. They make the muscles toned,
firm, and clearly defined.
 Enhance lean muscles mass, bone density, joint flexibility and range of
motion, and balance, agility, and coordination.
 Strengthen the heart, tendons, and ligaments.
 Helps control blood pressure.

1.3 Other Benefits that can Be Derived from Sports and Physical Activities:
Sports and Physical Activities:

a. Keep the heart healthy

 Sports and physical activities contribute to efficient heart and lung
function, stimulate the production of new blood vessels, and improve the
overall cardiovascular health.

b. Control Glucose
They help stabilize the blood sugar called glucose and allow the hormone
insulin to absorb glucose into the cells and muscles.

c. Manage Weight
They help in weight management by burning fats and shedding off extra
calories. People who engage in sports and physical activities are naturally
leaner and fitter.

d. Lower Cholesterol Levels

They help maintain lower levels of bad cholesterol. Studies show that bad
cholesterol levels are much higher in sedentary people than in athletes,
while good cholesterol levels are significantly higher in athletes than in
sedentary people.

e. Lower Hypertension
Hypertension, also known as high blood pressure, may result in stroke or
heart disease. Sports and physical activities help keep the heart and blood
vessels healthy and prevent hypertension.

f. Stimulate Blood Circulation

Sports and physical activities stimulate blood circulation which leads to
the proper circulation of nutrients all over the body. This keeps the body
well oxygenated, healthy, and active. They also help increase the amount
of hemoglobin and the volume of blood.

g. Strengthen the Immune System

They help build up immunity to diseases. During a physical activity, the
rate at which white blood cells reach every part of the body increases
significantly. Sweat production and body temperature also increase,
which removes toxins and inhibit the growth of bacteria, respectively.

1.4 Stretching Exercise

 The best type of exercise to improve joint flexibility and range of motion is
stretching.
 Examples of general static stretching exercise:
a. Chest Stretch
How to do it?
Stand tall, feet apart slightly wider than shoulder-width, knees slightly
bent.
Hold arms out to the side parallel to the ground and the palms of your
hands facing forward.
Stretch your arms as far back as possible.
Feel the stretch across your chest.

b. Biceps Stretch
How to do it?
Stand tall, feet apart slightly wider than should-width, knees slightly
bent.
Hold your arms out to the side parallel to the ground and the palms of
your hands facing forward.
Rotate your hands, so the palms face to the rear.
Stretch your arms as far back as possible.
Feel the stretch across your chest and biceps.

c. Upper Back Stretch

How to do it?
Stand tall, feet apart slightly wider than should-width, knees slightly
bent.
Interlock your fingers and push your hands as far away from your
chest as possible, allowing your upper back to relax.
Feel the stretch between your shoulder blades.

d. Shoulder Stretch
How to do it?
Stand tall, feet apart slightly wider than should-width, knees slightly
bent.
Place your right arm parallel to the ground across the front of your
chest.
Bend your left arm and use your left forearm to ease your right arm
closer to your chest.
Feel the stretch on your shoulders.
Repeat with the other arm.

e. Shoulder and Triceps Stretch

 How to do it?
Stand tall, feet apart slightly wider than should-width, knees slightly
bent.
Place both hands above your head and then slide both of your hands
down the middle of your spine.
Feel the stretch on your shoulders and triceps.

f. Side Bend
How to do it?
Stand tall, feet apart slightly wider than should-width, knees slightly
bent.
Bend slowly to one side, return to the vertical position, and then bend
to the other side.
Do not lean forward or backward.

g. Abdominal and Lower Back Muscles Stretch

How to do it?
Lie prone or lie face down
Lift your body off the ground, so that you are supported only by your
forearms and toes.
Keep your elbows on the ground almost directly below your shoulders.
Rest your forearms and hands on the ground and pointed straight
ahead.
Keep your toes and feet shoulder-width apart and your head in line
with your spine.
Contract your buttock muscles gently. Hold for 10 seconds.
Lift your right arm off the ground, straighten it, and point it straight
ahead, hold that position for 10 seconds.
Return to starting positions.
Repeat with your left arm.
Return to starting position.
Lift your right leg off the ground and hold it there for 10 seconds,
while keeping your back straight.
Return to starting position.
Repeat with your left leg.
Return to the starting position.
Lift your right arm and left leg simultaneously and hold them in
position for 10 seconds.
Return to starting position.
h. Hamstring Stretch
Sit on the ground with both legs straight out in front of you.
Bend your left leg and place the sole of your left foot alongside the
knee of your right leg.
Allow the left leg to lie relaxed on the ground.
Bend forward, while keeping your back straight.
Feel the stretch on the hamstring of your right leg.
Repeat with the other leg.
i. Calf Stretch
How to do it?
Stand tall with one leg in front of the other one, hands flat and at
shoulder height against a wall.
Ease your back leg farther away from the wall, keep it straight, and
press your heel firmly onto the floor.
Keep your hips, rear leg, and spine in a straight line.
Feel the stretch on the calf of your rear leg.
Repeat with the other leg.

j. Hip and Thigh Stretch

How to do it?
Stand tall with your feet approximately two shoulder-widths apart.
Turn your feet and face to the right.
Bend your right leg, so that your right thigh is parallel to the ground
and your right lower leg is vertical.
Gradually lower your body.
Keep your back straight and use your arms to balance.
Feel the stretch along the front of your left thigh and along the
hamstring of your right leg.
Repeat by turning and facing to the left.

k. Adductor Stretch
How to do it?
Stand tall with your feet approximately two shoulder-widths apart.
Bend your right leg and lower your body.
Keep your back straight and use your arms to balance.
Feel the stretch on the left leg adductor.
Repeat with your left leg.

l. Groin Stretch
 How to do it?
Stand tall
Ease both of your feet up toward your body and place the soles of your
feet together, allowing your knees to come up and out to the side.
Rest your hands on your lower legs or ankles and ease both knees
toward the ground.
Feel the stretch along the inside of your thighs and groin.

m. Front of Trunk Stretch

How to do it?
Lie face down on the floor, fully outstretched.
Bring your hands to the sides and ease your chest off the floor, keeping
your hips firmly pressed onto ground.
Feel the stretch on the front of your trunk.

n. Iliotibial Band Stretch

How to do it?
Sit tall with legs stretched out in front of you.
Bend your right knee and place your right foot on the ground to the left
side of your left knee.
Turn your shoulders, so that you are facing to the right.
Use your left arm against your right knee to help ease you further
round.
Use your right arm on the floor for support.
Feel the stretch along the length of your spine and in the muscles
around your right hip.

o. Quadriceps Stretch
How to do it?
Lie face down on the floor, resting your forehead on your right hand.
Press your hips firmly onto the floor and bring your left foot up toward
your buttocks.
Take hold of your left ankle with your left hand and ease your foot
closer to your buttocks.
Feel the stretch along the front of your thigh.
Repeat with your right leg.

p. Push-Ups
Push- ups are upper body muscular endurance exercises that target your
chest and arms specifically.
 How to do it?
Lie face down on the floor with your hands slightly wider apart than
shoulder-width and your toes hip- width apart.
In a controlled motion, push yourself up, tighten your core and
straighten your back.
Slowly lower yourself down until your chest is within a first-width off
the floor then push back up.
Repeat 15 to 25 times.
If you cannot repeat 15 to 25 times with your toes on the floor, start
with your knees on the floor.

Remember:
The key to building endurance is to do a high number of repetitions.

q. Dips
How to do it?
Place your hands on the edge of a weight bench and extend your legs
out straight. Your hands should be shoulder-width apart, your fingers
wrapped under the bench, and your heels on the ground.
In a controlled motion, lower yourself down by bending your elbows.
Once your upper arms are parallel to the floor, push back up and repeat
15 to 25 times. You can make this exercise easier by doing your
repetitions with your knees bent.

r. Supermans
Are back strength builders done from a face down position on the floor.

How to do it?
Extend your arms in front of your body and keep your legs straight.
In a steady movement raise your arms and legs simultaneously by
contracting your back muscles.
Lower your arms and legs.
Repeat 15 to 25 times.
Avoid raising your head or arching your back throughout.

s. Squat Throws
Are done with a medicine ball. They improve upper and lower body
muscle endurance simultaneously.
 How to do it?
Stand with your feet shoulder-width apart and hold the ball in front of
your chest firmly.
Slowly lower yourself down into a squat, jump in the air forcefully,
and throw the ball as high as possible.
After the ball lands, quickly pick it up and reposition your body.
Repeat 15 to 25 times.
t. Calf Raises
The calf muscles are important for jumping and they can be trained by
calf raises.

How to do it?
Stand with your feet shoulder-width apart and your arms on your sides.
In a controlled fashion, lift up on your toes by contracting your calf
muscles. Hold that position for a few seconds.
Lower yourself down.
Repeat for 15 to 25 times.
You can increase the challenge by placing the balls of your feet on a
step.

u. V-Ups
Is an abdominal muscle endurance exercise that is performed from a
face-up lying position.

How to do it?
Extend your arms behind your head and straighten your legs.
Simultaneously lift your arms and legs off the floor and fold your body
into a V shape. When you do this, balance on your buttocks and try to
reach toes with your hands.
Slowly lower yourself down.
Repeat 15 to 25 times.

v. Tuck Jumps
Target your lower body and core simultaneously.

How to do it?

Stand with your feet shoulder-width apart and your arms on your sides
or crossed in front of your chest.
 After doing a slight squat, jumps in the air forcefully and tuck your
knees into your chest.
As soon as your land immediately do another tuck jumps
Continue for 15 to 25 times.

2. Kinds of Injuries
Acute injury is usually associated with a sudden traumatic event such
as clashing into another player during a game or a fall from a bike. A
traumatic impact can cause your bone to crack muscle to tear and
ligaments to snap.
Chronic injury is caused by repeated oversees of muscle groups or
joints. Poor technique and structured abnormalities can also contribute
to the development of chronic injuries.

2.1 Example of Injuries

A. Abrasions
– Is an injury caused by something that rubs or scrapes against the skin.
B. Bruise
– Involves the rupture of small blood vessels and discoloration without a
break in the skin.
C. Concisions / Concussion
- Is a mild reversible brain injury from a blow to the head which may be
associated with loss of consciousness.
D. Cut
- Is a wound caused by a sharp objects or instrument.
E. Groin strain
- Is a tear or rupture to any one of the abductor muscles resulting in pain in
the inner thigh.
F. Hamstring strain
- Is a strain or tear to the tendons or large muscles at the back of the thigh.
G. Knee joint injuries
- Affect the bones, cartilage, ligaments, and tendons of the knee. Common
example are fracture, discoloration sprains and ligaments tears.
H. Nose injuries
- are injuries to the nose or the areas that surround and support the nose,
causing bloody or broken nose, pain sculling, and bruising of the nose.
I. Sprain
- is a sudden or violent twist of a joint with stretching or tearing of
ligaments.
 J. Stress Fracture
- is a small crack or severe bruising in a bone. Most stress fracture are
caused by overuse and repetitive activities, and are common in runners and
athletes who participate in running sports.

2.2 First Aid for Sprains, Strains, and Joint Injuries

Ricer Strategy
Rest
- Keep the injured area supported and avoid using it for 48 to 72 hours.

Ice
- Apply ice to the injured area for 20 minutes every two hours for the first
48 to 72 hours.
Compression
- Apply a firm elastic bandage over the injured area, extending above and
below it.
Elevation
- Raise the injured area above the level of the heart at all times.
Referral
- See a doctor as soon as possible.

No Harm Strategy
No Heat
- Heat will increase bleeding.
No Alcohol
- Alcohol increases bleeding and swelling.
No Running
- Running or exercise increases blood flow which delays healing.
No Massage
- Massage increases swelling and bleeding and also delays healing.

First Aid for Nosebleeds

Stop any activity
Sit with your head leaning forward.
Pinch your nostrils and breathe through your mouth.
Hold your nose for at least 10 minutes.
If bleeding continues past 30 minutes, seek medical advice

For Emergency Situation

 Call an ambulance for:
Prolonged loss of consciousness.
Neck or spine injuries
Broken bones
Injuries on the head or face
Eye injuries
Abdominal injuries

Treatment for Sports Injuries

Physiotherapy or physical therapy can help rehabilitate the injured part
and depending on the injury, may include exercises that promote strength
and flexibility.

Pain Relief
Painkillers, such as paracetamol, can be used to help lessen the pain.
Non- steroidal anti-inflammatory drugs, such as ibuprofen, can also be
used to ease any pain and reduce any swelling.

Note: Aspirin should not be given to children under 16 years of age.

Immobilization
The reduction or elimination of motion of the body or body part, can help
prevent further damage to the injured area.
It can also help reduce pain, muscle swelling, and made spasm.

3. Injury Preventive Measures

3.1 Common Ways to Avoid Injuries
a. Be physically fit to play a sport
b. Know the rules of the sport and abide by them.
c. Wear appropriate protection gear and equipment.
d. Rest
e. Always warm up before playing.
f. Cool down

3.2 Preparing for Sports and Physical Activities

a. Participate in the conditioning program to build muscle strength and
endurance gradually over time.
b. Follow an appropriate warm-up and cool-down regimen, including
flexibility exercises.
 c. Keep a first-aid handy and learn how to treat minor cuts, bruises and
sprains.
d. Have an emergency plan in place for major injuries while practicing or
playing for any sport.
e. Dress in the most appropriate clothing. Use safety gear. Make sure
uniforms and protective equipment fit properly.
f. Stay hydrated and eat a well-balanced diet.
g. Use proper techniques and follow the rules of the sport as well as the rules
of facility where the sport will be played.
h. Check the sport equipment for damage and proper function, and clear
away debris from the playing area.
4. Common Warm-Up and Cool-Down Exercises
4.1 Kinds of Warm-Up Exercises
 General exercises such as running and jogging
 Specific exercises or movements
 Stretching
4.1a General warm-up
To begin your warm-up, do 5 minutes of light (low intensity) physical
activity such as walking, jogging in place or cycling. Pump up your arms or make
large but controlled circular movements with them to warm the muscles of your
upper body.
4.1b Sports specific warm-up
One of the best ways to warm up is to do it at a slow pace. This will allow
you at first to simulate at low intensity the movements of your chosen sport which
you will perform later at high intensity. Typical examples include catching drills
for baseball, and shoulder rolls, side-stepping, and hitting drills for tennis. Sport
specific warm-ups are often designed by a qualified trainer in that sport.
4.1c Stretching
Any stretching is best performed after your muscles are warm-up. Stretching
muscles when they are cold and less pliable may lead to tear. Stretching during a
warm-up can include some slow, controlled circling, movements at key points,
such as shoulder rolls, but the stretches should not be forced or done at a speed that
may stretch the joints, muscles, and tendons beyond their normal capacity.

4.2 Kinds of Cool-Down Exercises

 An effective cool-down gives your body time to recover.
 Your cool-down begins as you gradually decrease your intensity level at the
end of your aerobic exercise session.
4.2a Ways of Cooling- Down
 1. Continue your chosen exercise while gradually decreasing its pace and
intensity for several minutes.
2. Gog, walk briskly, or cycle for a few minutes after your exercise, making
sure that this activity is less intense than the exercise you have just performed.
3. The best time to stretch is during cool down when muscle is still warm
and must likely to respond favorably. There is a low risk of injury at this time.
Stretching helps relax the muscles and improve flexibility of the joints.
4. As a guided, allow 10 minutes of post- exercise stretching for every one
hour of exercise. Make these post- exercise stretches more through than your pre-
exercise stretches. Ensure that your stretch all the major muscle groups that you
have used during your exercise. Stretch each muscle for 20 to 30 seconds, 2 to 3
times.