Name: Fabillaran, Adonizs P.

PE 104: TEAM SPORT

Course/Year/Section: BSED 2-B

Pre-Assessment

While watching a basketball game, you saw your friend go for a lay-up. Another
player tried to block his shot and bumped your friend in mid-air. Your friend lost his
balance and fell on his back and his head hits the floor. It took several minutes before
your friend was able to get up. You saw him limp as he walks towards the bench.

1. Write two injuries that your friend could have suffered from the fall.
= Concussion and Strain are two possible injuries could the person might suffer
2. Are these injuries acute or chronic? Why or why not?
= the two is under acute injuries
3. Should your friend be examined by a doctor? Why or why not?
= The person must examined by a doctor to check if he/she got a minor or major
injury
because if the case is, if he/she suffer from concussion and concussion is a life
threatening injury

Activity #1
What are injuries? Why is my risk at getting injured higher now that I am more
active? 
 Individuals who engage in various types of physical activities such as sports and
exercise have 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.
 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 but it will break down if it
experience an impact that is stronger 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.
Compressive force 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. 
 Acute injuries – have signs and symptoms that manifest immediately after force
application. On the other hand Chronic injuries occur after a long period of
exposure to the force.
 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 Sprain, A Strain is also
caused by excessive stretching that cause a tear in the muscle tendon unit.
Fractures are breaks in the continuity of the bone. It usually occurs as a result of
high impact force that cause the bone to bend or twist. Dislocation are bones that
are pushed out from their joint capsule.

 1. How can the possibility of getting injured while training be minimized?

Answer: There are a few simple things you can do to reduce your risk of injury
while exercising. The first step is to ensure that you warm up thoroughly, which
should include light exercises, stretching and foam rolling of tight regions, and
moving all major body parts through their range of motion to prepare them for greater
activity. The second piece of advice is to never use more weight or move faster than
you can keep perfect form for; do not trade technique and form for performance;
instead, decrease the load or slow down the speed until your form is back to normal.
Finally, take it slowly and give your body enough time to adjust to increased weight
or workloads.

2. Differentiate the two common injuries- Acute and Chronic Injuries.

Answer: Acute injuries are frequently caused by activities such as abruptly

changing direction while sprinting, colliding with another player, or falling while
playing. This type of injury occurs swiftly and can be life-threatening.
Long-term repetitive motion in sports like long-distance running,
cycling, and swimming causes chronic injuries. Overuse injuries, also known as
overuse syndromes, are caused by wear and tear over time and can be aggravated by
poor technique.

3. Choose one injury from what we have discuss and list specific ways to
prevent it.

Answer:
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

10 Ways to prevent strain injury :

1. Avoid prolonged sitting at a desk or computer terminal.

2. Adjust your workstation properly. Make sure your monitor is directly in front of
you, with the top of the screen at eye level. Be sure your keyboard and mouse are
low enough to allow you to relax your shoulders.
3. Sit up straight. Make sure your chair supports your spine in an upright position.
4. Practice proper technique. Never rest your wrists on the desk, wrist pad or
armrests while you are typing or using a mouse.
5. Pace yourself. Take a five- to 10-minute break every half hour or less.
6. Get plenty of regular, vigorous exercise.
7. Do appropriate upper-body strengthening exercises.
8. Stretch frequently while at the computer.
9. Reduce time at the computer if you are experiencing pain, fatigue, or soreness.
10. Avoid using the mouse whenever possible. Use keystrokes instead.
 Research 5 others causes of injuries aside from the given below.

CAUSES
TOO MUCH TOO When athletes have a period when they are on Injured Reserve
SOON or dealing with either an acute or chronic injury, oftentimes
they believe they can go back to pre-injury performance levels
immediately. However, this is not the case. After an injury,
when an athlete is medically cleared to play, they should only
do 10% of the intensity of the workout they normally do on the
first session and consult with coaching staff to plan a
progressive regimen to work their way back up.

IMPROPER When common sports injuries are sustained and patients are in
REHABILITATION the rehab phase, it is important that the therapists bear in mind
that the athlete has to overcome two challenges. The first is
complete healing of the damaged structure and tissue, and
second is reconditioning of the musculotendinous complex. So
early on, modalities should include: stretching, range of
motion, gait training, iontophoresis, electrical stimulation,
shockwave therapy, PRP, Amnio therapy for example.
Afterwards, their regimen should focus on sport specific
muscle strengthening exercises.
IMBALANCED Have you ever been to a gym and see a person that has a
TRAINING chiseled upper physique, however, when looking upon their
SESSIONS lower extremities you think “whoa..what happened?” That
person consistently skips leg day. Similarly, athletes can get
carried away with focusing too much on a particular muscle
group and neglect the corresponding antagonistic muscle
groups which can lead to a deformity in the long run.
IGNORANCE To think that a common sports injury sustained while
practicing during a high impact activity will simply go away
on its own is both foolish and dangerous. The mantra of
“walking off” an injury is blasphemous in the medical
literature and can even produce further damage and injury. See
your local podiatrist to determine the grade of your injury, and
they can come up with a plan of relative rest or safe alternating
exercise activities while you recover.
WEARING  By wearing all necessary equipment that is both well-built and
IMPROPER properly fitted to each individual, you provide the athlete the
SPORTING GEAR best chance of abstaining from sports-related injury.