PEH 101 FITNESS – 1Q FINAL EXAM REVIEWER

INJURY
An injury is damage to your body. Injuries can be caused by accidents or acts of
violence, and may occur at home, work, or play. They can be due to impact from blunt
objects or from objects that penetrate the body or harm caused by accidents, falls, hits,
weapons, and more.

COMMON SPORTS INJURIES

NOSE INJURIES - Are injuries to the nose or the areas that surround and support the
nose, causing bloody or broken nose and bruising.

CUT - is a wound caused by a sharp object or instrument.

KNEE JOINT INJURIES - affect the bones, cartilage, ligaments and tendons of the
knee. Common examples are fractures, dislocations, sprains and ligaments tears.

BRUISE - Involves the rupture of small blood vessels and discoloration without a break in the
skin.

GROIN STRAIN - is a tear or rupture to any one of the adductor muscles resulting in
pain in the inner thigh.

HAMSTRING STRAIN - Is a strain or tear to the tendons or large muscles at the back of the
thigh.

ABRASION - is an injury caused by something that rubs or scrapes against the skin.

SPRAIN - is a sudden or violent twist of a joint with stretching or tearing of ligaments.

CONCUSSION - is a mild reversible brain injury from a blow to the head, which may be
associated with loss of consciousness.

STRESS FRACTURE - is a small crack or severe bruising in a bone, these are caused
by overuse and repetitive activities, and are common in runners and athletes who
participate in running sports.

FIRST AID
First aid refers to the immediate treatment to an injured or ill person.
First aid is not a full medical treatment, but something that can be done to stabilize a
person so they can be moved to a hospital for regular medical treatment, or to preserve
life while waiting for medical professionals.

R.I.C.E METHOD
REST
Immediately rest the injured area as continued use can delay healing. Our experts
recommend 24 to 48 hours of no weight bearing activities.

ICE
Ice the injured area for 20 minutes every four (4) to help reduce pain and swelling.

COMPRESS
Use a medical bandage to wrap the area to help decrease swelling and internal
bleeding. Do not wrap too tightly, as it may cause improper circulation.

ELEVATE
Elevating the injured area with pillows can minimize the swelling. Try to keep the injured
area above the level of your heart.
 R.I.C.E METHOD UPDATED VERSION

MVPA
Moderate to Vigorous Physical Activity (MVPA)-This activity refers or includes activities
which spans from moderate physical activities.
Brisk walking or bicycling and jogging, aerobic dance or bicycling uphill are moderate
and vigorous activities respectively.

Moderate to vigorous physical activity (MVPA) is a category of activity intensity that has
been consistently shown to benefit and/or reduce the risk of many chronic disease
states.

MVPA represents an intensity level of physical activity required to meet health and
fitness outcomes. Moving or exercising at an MVPA intensity level can help someone
achieve significant health and fitness benefits. More specifically, moving or exercising at
the moderate level contributes to greater health benefits with some fitness
improvements, while moving or exercising at a vigorous level improves health
components with greater improvements to physical fitness.

DEHYDRATION

• Dehydration happens when the fluid in your body is used or lost more than the
fluid you drink or intake.

OVEREXERTION

• This refers to the pressure one put in himself or herself, too much pressure that
leads to a simple discomfort that might extend to worse, injury.

HYPOTHERMIA

• This happens when the body loses temperature particularly heat faster than the
body is able to heat up.
• A person suffers hypothermia when his or her body temperature drops below 35
degrees Celsius.

HYPERTHERMIA

• Happens when the body temperature rises up significantly beyond the normal
temperature which is 37 degrees Celsius.

- END -

GOOD LUCK ON
YOUR EXAMS! Matthew 6:33-34:
Seek first his kingdom and his righteousness, and all these things will be given to you
as well. Therefore, do not worry about tomorrow, for tomorrow will worry about itself.