We thank you, Lord, for all the blessings,

guidance and kindness to all of us. We

thank you for giving us strength and
knowledge to face the challenges
everyday.

Lord, let our hearts and mind be open,

give us enough understanding, lead us to
the right path according to your will. We
are praying this in your holy name Jesus
Christ, Amen
UNIT 5:
THE “S” IN W.I.S.E.
 THE “S” IN W.I.S.E.
Playing sports is fun. However, if we are not careful while playing sports,
we can have accidents. Accidents are unavoidable, and they may lead to
minor injuries. If we are not aware of how to take care of ourselves or our
playmates, these injuries might cause unbearable pain, and if we do not
know how to treat injuries, they might even get worse, and healing may
take a longer process. On some very unfortunate occasions, accidents can
be a life-threatening situation.
 LEARNING TARGETS

● identify the different hazards when doing physical activities,

and
● apply appropriate first-aid procedures.
 LESSON 1: STAYING ALERT

Unlike those who are not physically active, the people who
participate in different forms of fitness activities such as athletics
and workouts have a greater chance of being injured. It is
important to keep in mind, though, that living an active lifestyle
provides benefits that outweigh the risks of getting injured.
Majority of injuries are avoidable, and being
mindful of the risk factors will help you lower your
risk. In addition, increased awareness and takin
precautions will significantly decrease the
possibility of getting an injury.
● identify the category of injury sustained, and
● apply appropriate first aid on the injury.
 LET’S WARM UP!

Our organs and tissues can take on differing levels of

strain and stress. However, when they are exposed to pain
or physical force that is stronger than what they are able
to withstand or take, injuries occur. When an injury
happens, it means that an organ or tissue is damaged.
 LEARN ABOUT IT!

For a sports trainer or coach to effectively assist the injured

when accidents happen in the sports grounds, he or she should
have adequate knowledge in injury evaluation and management.
The primary survey is the first step in the initial assessment. This
is a simple assessment to check for severe injuries that may be
life-threatening.
The assessment should consider whether the individual needs to be transferred or
taken to a hospital right away. A coach, for instance, may detect a fracture but is
not the person who would check for other issues like nerve or blood vessel
damage.
The training or coach must do the primary survey to identify if the player’s
injuries pose a threat to his or her life. Loss of consciousness and not being able to
breathe are some unmistakable symptoms.
To avoid further injuries, if the individual is breathing but is not awake, his or her
body should not be moved until the neck and shoulder have been adequately
supported and are stable. Request for the urgent professional help of doctors or
ambulances and keep an eye on the injured person's breathing before help comes.
In case the injured individual is not
conscious and also unable to breathe,
notify emergency medical services and
ask them to administer cardiopulmonary
resuscitation (CPR) until the patient is
brought to a hospital or attended to by a
doctor.
 FIRST AID FOR ACUTE INJURIES

What is the proper

first aid for non-life-
threatening sports
injuries?
If the individual is stable, an extra rigorous assessment or a secondary
survey is conducted. The second assessment's aim is to identify the
primary injury and its seriousness, the function of muscles, and the
stability of the patient’s joints.
On top of that, the injury’s location and origin, along with the action
that caused it is also determined. It would assist the coach in
determining the proper emergency care and the safest method of
transporting the patient. Prior to actually transferring the individual,
the secondary survey must be completed.
Observing and inspecting the patient is part of the secondary survey, and it is
typically
1. What done manually
posture did the by looking
player have?at the patient and visually inspecting him or
her. Abnormality, inflammation, discoloration, bleeding, and any other potential
symptoms of trauma are checked by the trainer.
2. Was there any color change, bleeding, inflammation, or obvious deformity?
In addition to visual observation, the potential injury location is pressed while
observing the injured player's reaction. While doing an assessment, asking the
3. Are there abrasions or lesions at the place of injury?
following questions may help:
4. Do the joints and bones have correct alignment?

5. Is the pain increasing when greater pressure is applied?

1. Which organ or body part requires support?
The survey also includes determining the site of the injury.
Knowing
2. Which body the
part injury’s location
does the patient haveaids the moving?
difficulty coach in determining
which organs and tissues could have been harmed. The location
of thethe
3. When injury
injuryisoccurred,
usually did
theitarea
causewhere the patient
a snapping feels
or popping the most
sound?
pain. The questions below will aid in determining the injury's
site there
4. Was and mechanism:
physical contact that caused the pain?

5. What task was the individual doing when he or she felt pain?
Recognizing the way the pain feels (e.g., throbbing, shooting,
radiating) may also aid in the identification of injured tissues.
The level of pain endured is normally proportional to the extent
of the damage. The affected person is usually asked to rate the
pain on a scale of one to ten to indicate the severity of the injury.
This approach, however, is arbitrary and is based on the
individual's level of pain tolerance. Nonetheless, if the player
rates the pain a score greater than 6, the trainer ought to be
worried.
 An essential step for the trainer or coach is to comprehend why the action
1.or impact might
Is individual movementhave caused
of joints the injury. It can assist in deciding the best
possible?
first aid treatment and how to treat the injured section.. Finally, the primary
2.part
How ofrestricted is the limit of movements?
the supplementary assessment is the executive functioning control,
which evaluates fatigue in muscles and joint mobility.
3. What is the condition when force is applied?
It aids in determining the severity of the injury. The injured player will be
4.asked
Is there if
anythe area around the injury can be moved. When doing a broad
limping?
movement inspection, ask yourself the following:
5. Is the balance alright?
The inactive portion of the supplementary sample will be fit to
govern out damages to fibrous tissue (such as bones and joints),
whereas the effective constituent will be capable of
distinguishing delicate tissue casualties.
When it comes to sensitive tissue wounds (muscles, tendons) the
primary emphasis is relieving pain.
In addressing fractures, the goal is to restrict mobility, alleviate discomfort, and
avoid unpleasantness. . Fractures are far more traumatic, and can only heal once
the part is returned to its usual position.
It is necessary to determine if the condition requires immobilization, which is
the act of preventing mobility of an affected leg in order to avoid additional
harm. A solid, delicate or surgical splint is used to accomplish the target.
Rigid splints are traditionally crafted from durable items like timber rubber, and
plaster. Soft splints include papers, cushions, and air bracing.
An anatomical prosthesis is a type of immobilization device in which
the entity restricting mobility is some other organ of the affected
human body. The method of immobilization is determined by the
existing options and the affected appendage. Incapacitation in some
way will be beneficial if the rules of immobilization are implemented.
 WHAT ARE THE PRACTICAL WAYS
OF CONTROLLING INFLAMMATION?
The earliest phase of the wound healing is swelling that supplies
blood to the damaged region. Soreness is a cause of increased
blood pressure. According to studies, the length of time it takes
to heal is proportional to the amount of inflammation. The
removal of the liquid during inflammation takes time which
causes the recovery period to take longer.. The inflammation of
the wound must be managed first in order to go to the next step
of the treatment regimen.
 PRICE PRINCIPLE

The PRICE theory should be used to monitor bulging and other

inflammation-related effects (such as discomfort).
Protect, Rest, Ice, Compression, and Elevation is the full form of
PRICE. Guard the affected limb because pain can cause swelling
to worsen.
Sleep is advised to allow recuperation. Any action to the damaged body part will
exacerbate pain and likelihood of re-injury.. To prevent muscle weakening,
gauge oneself in over resting.
Application of ice eases nerves because the pain receptors' action is diluted by
ice receptors. Cryotherapy also shrinks capillaries, reducing supply of blood and
causing swelling in the affected region. It's mostly used for a few minutes every
two hours during the first two days after an accident.
Ice therapy can be done in a variety of ways, including ice compress, soaking,
frozen gel packs, and compressed ice.
The least messy approach is to use compressed ice. It is also beneficial since it
conforms to the structure of the leg, enabling further flesh to interact with the
cold. Pulverized ice is wrapped in a storage jar and sealed with a dressing. Over
the first few moments of contact, the affected person may experience freezing and
discomfort, but this will pass away quickly and the region will go numb and
freezing to touch. At this moment, the treatment should be discontinued.
Hypothermia may occur if ice is left on the surface for an extended period of
time.
Compressing the infected region with an adhesive wrap is another
successful way to relieve pain. The 'spiral' and the 'Spica', or factor of
eight, are two popular techniques for applying flexible bandages.
These methods are widely used to treat foot injuries, but they may also
be used to treat other periodontal accidents. The containment helps to
transfer the blood away from the affected region while still supporting
the traumatic injury portion.
 FOR THE DESCRIBED METHOD, THESE
POINTS HAVE TO BE FOLLOWED:
1. Starting at the very edge of the wound, apply the first layers and work your way up.
2. Place the tourniquet in such a manner that it pulls the leg in the opposite way which
resulted in the accident.
3. Cover the appendage in the place of the highest thickness.
4. Applying more steps (i.e. coats) with mild friction is the
safest option.
5. Maintain a consistent pressure by overlapping each
surface by a part of the former.
6. Verify whether fluid supply is limited by keeping the
digits visible.
Finally, by uplifting the wounded limb above the chest wall, bleeding
may be minimized. As gravitational forces move the blood aside from
the wounded region, it gradually fades.
Rise is normally performed even as the patient is asleep. Others claim
that a gentle rubbing will aid in the drainage of blood from the
affected area. Nevertheless, numerous doctors agree that rubbing the
region can worsen the damage, so the topic is even being discussed.
 WHICH ONE SHOULD BE ADDRESSED FIRST
IN WOUND CARE: BLEEDING, OR INFECTION?

Controlling leakage is the most important aspect of the first response to a

wound.. Infection prevention is the next component. Implementing immediate
compression bandage helps to stop blood loss. To reduce the risk of infection a
sterile sheet of fabric or patch should be applied over the cut.
For the first ten minutes, before looking for clots over the cut, it is crucial to
formulate constant compression. Elevating the affected limb above the heart
level can reduce blood supply.
While tourniquets are useful at managing bleeding, they are only used as a final
option when conventional therapies have failed to stop leakage.
In order to avoid illness, sanitization is essential. External pathogens and
decaying tissues should be removed during the procedure. Freshwater is the
safest way to disinfect the cut and the force forces the debris and other
contaminants off. Many physicians caution against taking ethanol because it
destroys all microorganisms and protective skin layers.
Iodine povidone, an antiseptic without triggering discomfort, is a safe substitute
to liquor. A wrapping can be applied to the injury in conjunction to site washing
to avoid infection.
 CAN A PERSON DIE FROM LOSING
TOO MUCH BLOOD?
A person’s usual cardiac output is 5 liters. An individual who sacrifices upwards of
20% of their volume of blood, becomes frail and vulnerable to disease and a
drainage of upwards of 30% of their overall cardiac output is at danger of suffering
from trauma.

Shock is a condition in which the heart continues to beat but the circulation is
disrupted due to hypotension. Blood pressure will drop for a variety of causes,
including damaged cardiac and distended vessels. The chest is unable to produce
adequate strength to transfer blood to the central nervous system and other internal
organs when a human drains too much leading to death.
It's critical to respond quickly to know the risk factors of trauma, which
include a swift but slow heartbeat, cold and shivery hands, white to
purplish lips as well as quick and irregular breathing. If the problem has
been identified, strategies to raise BP can be used, such as raising the
limbs above the chest or injecting intravenous drips. They should be kept
warm and taken to a care center as soon as possible.
 WHICH ONE SHOULD BE ADDRESSED FIRST
IN WOUND CARE: BLEEDING, OR INFECTION?

A brain stroke, also known as a concussion, is one of the most dangerous

athletic accidents.
American Academy
A hard knock of Neurology
to the brain thatdescribed 3 different
momentarily categories
inhibits cognitiveof concussions
control
depending
causes thison damage,
how severe they is
which aretypical
(shown in
in touch
Table 8.2).
and Iffighting
veins ingames
the cortex
like are
punctured,
wrestling.head trauma can be fatal. Bleeding into the brain box, depriving the core of
oxygen can prove fatal.
Other symptoms of an acute injury include memory loss, lack of
equilibrium, impaired body control, and stammering voice. These
symptoms may appear immediately after the incident or may take a longer
time to appear.
The brain is pulled into the scalp as fluid piles
up inside it, obstructing circulatory supply to
various brain areas. The affected student must
always be hospitalized, where a physician can
decide if medical testing (such as a Magnetic
resonance imaging) is necessary.
In addition, the specialist will assess the situation and guarantee that
the individual does not have any blood loss.
Sports people who have suffered a head trauma are instructed not to
practice or exercise for a few weeks, or till the doctor permits.
Myocardial infarction and trauma are two other factors which can escalate to a fatal
situation. Because of previous health issues like cardiomyopathy and Marfan's
disorder, some people are more likely to have heart attacks. Prior to actually
participating in vigorous strength training, people should seek medical attention to rule
out any pre-existing issues.
CPR is a life-saving procedure that uses chest thrusts and emergency ventilation to
improve oxygen supply to the head and extend a person's lifespan. The American
Heart Association (AHA) advises that the initial aider perform CPR immediately.
CPR is done by putting the underside of the hands over the chest interweaving with
both the digits of the arm on the stomach.
It is necessary to compact the sternum up to two inches. CPR should be
performed at a speed of around 100 compressions per minute by the
individual doing it. While the initial aider is able to provide resuscitation per
each thirty thrusts before offering a lifesaving mouth to mouth inhalation and
squeeze the nose. During the first moment, the pressure on the nasal part is
cut, allowing oxygen to escape, and another rescue breath is given. A
minimum of 30 thrusts and two emergency breathing make up each loop.
The procedure can be repeated if needed before urgent care assistance
arrives.
LESSON 2: SAFEXERCISE!
Every day, we try to be as active as possible. We avoid a dull sedentary
lifestyle every time we do something. We use our body when we do the
dishes, we clean the house, and we do gardening.
Being active therefore does not only mean playing sports, but it can also
be moving around, doing chores and working daily. However, we also
have to be careful as injuries might occur before we know it.
 LET’S WARM UP!

Moderate to vigorous physical activity or MVPA are done to

reduce the risk of chronic disease. MVPA is a category of
activity intensity measured with Metabolic Equivalents (METs)
which is a ratio of the effective metabolic rate compared to a
resting metabolic rate of a person. A person who is quietly sitting
is 1 MET. Moderate intensity is 3-6 METs while Vigorous
intensity is above 6 METs.
 AT THE END OF THIS LESSON, YOU
SHOULD BE ABLE TO
● enumerate safe protocols when doing exercise or physical
activities,
● identify the characteristics of possible dangers during MVPA
participation, and
● apply appropriate first-aid on the injury.
LEARN ABOUT IT!
 DEHYDRATION
Dehydration happens when a person loses more fluid than is taken in. The
human body needs enough water and other fluids to perform its normal
function. If these fluids are not replaced, the person will get dehydrated.

Water is essential for daily living as an adult male needs around 3.7 liters per
day while an adult female consumes 2.7 liters.
The human body is composed of up to 60 percent water. Aside from drinking,
we also get water from eating food. Carbohydrates and proteins are metabolized
and transported around the body by water in the bloodstream. Water regulates
our bodies' temperature through sweating and respiration. Water forms saliva so
we can have chemical digestion when we eat. It also acts as lubrication in our
joints.
Furthermore, water assists in flushing waste during urination. Moreover, aside
from all these, water is a good shock absorber for our brain, the spinal cord and
the pregnant female, the fetus.
The
ForAmerican College
long duration exerciseofsessions
Sportslasting
Medicine
longer(2007) recommends
than two the
hours, fluids with
following
sodium arefluid intake during
recommended. exercise rating 3-6
Carbohydrate-containing METs.
sports drinks help reduce
1)fatigue as muscle
Drinking glycogen
500-600 mL stores are depleted,
of fluids 2 hours and blood
before glucose becomes the
exercise.
fuel source.
2) Drinking 200-300 mL of fluids every 10-20 minutes
during exercise.
3) Drinking 450-675 mL of fluids for every 0.5 kg of body weight lost
after exercise.
Consumption of 30-60g of carbohydrates every hour maintains
performance levels.

The ACSM also states that we have to pay attention to environmental

conditions like heat. The risk of heat stroke is increased in humid
conditions with environments that have no wind since the body cannot
dissipate heat.
 OVEREXERTION
Overexertion occurs when a person has way too much
physical and skeletomuscular activity. Some people forget that the
body also has a limit. Recovery from work is a critical factor in
improving oneself as the body uses this time to replenish itself.
When the body does not rest, the result is counter-productive to the expected
benefits of exercise as pain and discomfort settle in, causing injuries.
Tendinitis can be an injury from Overexertion. It is the
inflammation of a tendon, characterized by swelling and
tenderness. Common areas of the body are the back of the
heel, patella tendon of the knee, tendons of the shoulders,
elbows, wrists, and hands.
Another injury caused by overexertion is a stress fracture. It is a
microscopic damage to the bone or severe bruising within the bone.
Common
1) to areas where
practice stress
good fracture occurs are the calcaneus (heel), fibula
posture;
(the 2)
outer bonefrequent
to take of the lower leg and ankle), talus (a small bone in the
breaks;
ankle joint) and the navicular (a bone on the top of the midfoot).
3) to know and respect your body’s limits;
4) to follow the PRICE protocol.
To avoid overexertion, some solutions are fundamental but to practice
them regularly, discipline and attention are much needed and should not
be taken for granted:
HYPOTHERMIA AND
HYPERTHERMIA
Hypothermia occurs when the body loses heat faster than it can produce heat.
Body temperature drops dangerously low from the usual 37 C to below 35 C.
Exposure to cold weather or water causes this.
Specific conditions leading to hypothermia during MVPA include wearing
clothes that are not enough for the weather conditions outside and staying out
too long in cold weather conditions. Also, boating accidents like falling into
cold water may cause hypothermia.
The treatment for hypothermia is to warm the body back to an
average temperature as quickly as possible. To prevent
Hypothermia, having layers of clothing and wearing the proper
clothes help keep the body temperature warm. However, overexertion
should be regulated. Activities should be avoided to avoid sweating.
Sweating makes clothes wet and with cold weather, can cause you to lose
body temperature fast.
On the other hand, hyperthermia happens when the body’s temperature climbs too high above
40 C. There are many stages of hyperthermia. Heat Stress is when the body is not able to cool
itself through sweating. This can lead to more complications like heat exhaustion and heat
stroke. Long hours of high heat when a person is not used to scorching weather causes heat
fatigue. Heat syncope or otherwise known as fainting happens when blood pressure drops and
blood flow to the brain slows down. Swelling of body parts is called heat edema while heat rash
are pimple-like bumps on the skin.

One may experience hyperthermia during MVPA in sports events under extremely hot
conditions like playing on a field on a hot summer day. Sometimes playing inside a gym that is
not well-ventilated may also be a cause of hyperthermia.
 Hydration to restore the body’s fluids and electrolytes are needed. Any
fluid is suitable for rehydration, but water or electrolyte-filled sports
drinks are the best. Resting in a cool place can also help to normalize the
body’s temperature quickly.
THANK
YOU!
 Closing Prayer

We thank you Lord for all the things

that we accomplished today.
We are hoping that we will never
forget them. And use them in
meaningful ways.
May the next day will always be as
good as today.
Thank you and bless us everyday.
Amen.