Physical Education Midterms

Physical Education

FITT Principle Causes of Sports Injuries

FITT Principle (Frequency, Intensity, Time, and
Type) gradually increasing the intensity and
duration of a workout
Frequency the numbers of sessions in a week
Intensity difficulty level of the exercise or work
demand, the most important factor in improving
fitness level
Time duration or distance covered in an exercise
session
Type mode of exercise or activity
Individuals who engage in various types of
physical activities have a higher risk of getting
injured compared to those who practice a
sedentary lifestyle.
Tensile forces are those that act away from the
center, causing a pull or stretch
Compressive forces impact the center causing it
to bend or fold, can cause a fracture
Shear forces are opposing forces toward
different ends of the structure causing it to twist

Structure Function Acute Injury

Parts of an Exercise Program
Ligaments Stabilize Sprain
● Warm-Up joints
Prepares the body for strenuous Tendons Attaches Strain
activity, gradually increasing muscles to
intensity bones
● Exercise Load
Muscles Creates Strain
● Cool Down
movements
Recovery starts at the cool down
Bones Anchor for Fracture
Dynamic Stretch flexibility exercises that muscles
emphasize on the active range of motion Joints Fulcrum for Dislocation
movement
Static Stretch exercises that hold the joint in a
stationary position for a period of time

Stress

Stress is a reaction of the body and mind to

unkind or challenging life incidents

Mark Erwin P. Pesino - 11 STEM B

Physical Education
Common Sports Injuries
Acute Injuries have signs and symptoms that
manifest immediately after force application, ex.
Shin splints
Chronic Injuries develop long-term repetitive
motion in sports, overuse injuries, ex. tennis
elbow
Sprain an overstretched ligament
Anterior Cruciate Ligament (ACL) a connective
tissue that helps stabilize the
Strain an excessive stretching that causes tears
in the muscle-tendon unit, a twist pull or tear of
muscle or tended
Fractures breaks in continuity of the bone,
tingling or numbness is not a common symptom
Dislocation bones pushed out from their joint
capsule, common symptom: inability to move the
joint
Concussions life-threatening injuries because
they disrupt the normal function of the brain,
seek medical attention immediately
Stress Fractures commonly occur among runners
who train for long periods of time without
adequate rest periods
Tendinopathy/Tendinitis due to muscle
imbalance between muscle pairs
Osteoarthritis wear and tear of a joint that
results to its deterioration
Mark Erwin P. Pesino - 11 STEM B
Midterms
Bursitis a bursa is a sac-like musculoskeletal
structure that provides support and cushioning to
the join
Sports Injury Prevention
1. Adopt a comprehensive training program
2. Use protective equipment and practice
correct technique
3. Incorporate recovery strategies in the
training program
4. Follow rules and decorum during
competition
Sports Injury Minimization
1. Proper attire
2. Proper technique
3. Gym etiquette
4. Proper environmental conditions
5. Adequate recovery
First Aid for Acute Injuries
Duties of a First Aider:
1. Assessing the situation and ensuring
personal safety
2. Providing basic life support
3. Calling for emergency medical assistance
Immobilization a process of restricting
movement of an injured limb to prevent further
aggravation
Rigid splint made of tough materials
Soft splints newspapers, pillows, and air splints
Anatomical splint an immobilization technique
wherein the object that restricts movement is
another body part of the injured athlete
Physical Education
Cervical arm sling can be used to immobilize a
dislocated shoulder and other injuries of the arm
and forearm
The elbow is bent at 90 degrees
CPR (Cardiopulmonary Resuscitation)
incorporates chest compressions and rescue
breaths to facilitate blood flow to the brain
If a person has a spinal injury, immobilize the
injured person’s head and neck
PRICE Principle
Inflammation is the first step of the healing
process which increased blood flow to the
injured area
Protect as aggravation will increase
inflammation
Rest recommended to give the body part enough
time to heal
Ice or cryotherapy has a pain relieving effect
Compression reduces swelling using elastic
bandage, using spiral and the spica or figure of
eight
Elevation swelling is reduced higher than the
level of the heart
Management of Chronic Injuries
Blood volume average for a person is five liters,
a person who loses more than 20% would be
vulnerable
Heat Stroke is the most severe form of heat
illness
Mark Erwin P. Pesino - 11 STEM B
Midterms
Priority for wounds is control bleeding the
second aspect is infection prevention
Sport-specific safety exercise includes
equipment and technique
Pre-participation screening test identify
diseases to prevent aggravation during physical
activity
Social Benefits of Physical Activity
1. Increased sense of belonging and social
support
2. Improved communication and teamwork
skills
3. Opportunities to meet new people and
make friends
Mental Health Benefits of Physical Activity
1. Reduced risk of depression and anxiety
2. Improved self-esteem and body image
3. Better sleep quality
Physical activity can reduce the risk of the
following chronic diseases
1. Heart disease
2. Diabetes
3. Cancer
Reason for performing safety exercises
1. Reduce the risk of injury
2. Enhance sports performance
3. To comply with sports regulations
Physical activity improves brain function by
increasing blood flow and oxygen to the brain
and reducing inflammation and oxidative stress
in the brain