Health Optimizing
Physical Education 1
Quarters 1 and 2 – Module 5:
Observes Personal Safety Protocol to
Avoid Dehydration, Overexertion,
Hypothermia and Hyperthermia
CO_Q1-2_HOPE1 SHS
Module 5
During MVPA Participation
Health Optimizing Physical Education 1 (HOPE 1)
Alternative Delivery Mode
Quarters 1 and 2 – Module 5: Observes Personal Safety Protocol to Avoid
Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA Participation
First Edition, 2021
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Health Optimizing
Physical Education 1
Quarters 1 and 2 – Module 5:
Observes Personal Safety
Protocol to Avoid Dehydration,
Overexertion, Hypothermia and
Hyperthermia During MVPA
Participation
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-
bystep as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each
SLM. This will tell you if you need to proceed on completing this module or if you
need to ask your facilitator or your teacher’s assistance for better understanding of
the lesson. At the end of each module, you need to answer the post-test to self-check
your learning. Answer keys are provided for each activity and test. We trust that you
will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how they can
best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests. And
read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
What I Need to Know
This module was designed and written with you in mind. As a Grade
11 student, it is part of your learning journey to understand different kinds of sports
and the types of injuries that come with each.
Sports injuries are injuries that occur when engaging in sports or exercise. However,
participation in different sports sets high standards on athletes’ physical skills as it
may result to developing an injury. This problem may almost be completely solved if
action is taken before injuries occur. This learning module permits you to
understand how one can reduce the risk of sports injuries related to different sports.
The language used recognizes the different types of injuries related to sports and how
it may be prevented. The activities include learning concepts about the most common
sports related injuries as well as the different safety protocol about the Moderate to
Vigorous
Physical Activities. (MVPA)
The module consists of one lesson:
Lesson 1 – Sports-related injuries
After going through this module, you are expected to:
1. characterize sports-related injury;
2. differentiate acute from chronic injuries;
3. identify ways to prevent sports-related injuries; and
4. determine the safety protocols during MVPA participation.
What I Know
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Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
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Lesson Sports-Related Injuries
1
While participation in sports and physical activity has a lot of positive aspects
such as improving fitness levels and being involved in a social group with common
interest, it also has negative aspect in the form of incurring physical injury. This unit
will identify different types of sports injuries and how they can occur. It will discuss
physiological responses to injury and will suggest methods of prevention and
treatment of sports injuries.
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What’s New
Activity 1. Guess what…
a. Picture Talk:
b. Guide Questions:
Directions: Analyze the pictures above and answer the following questions below.
1. Have you experienced any of the incidents reflected in the
pictures above?
2. When did you experience it?
3. Where did it happen?
4. How did it happen?
5. What do you call these circumstances?
a. K-W-L: Fill in the table with what you Know, what you Want to Know, and what
you Learned about injuries. (Answer K-W only)
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Know Want Learned
What is It
Let’s Talk about it
Sports injuries
Injuries may occur when a person engages in Moderate to Vigorous Physical
Activity (MVPA). This includes physical activities which span from moderate
progressing to vigorous intensity. Brisk walking or cycling and jogging are examples
of moderate activities while aerobic dance or cycling uphill are vigorous activities
On the other hand, sports injuries are those that happen when playing sports
or performing exercises.
Some are from accidents. Others can result from poor training practices or
improper gear. Some people get injured when they are not in proper condition. No
proper warm-up and stretching before you play or exercise can also lead to injuries.
The most common sports injuries are:
• Sprain is a tear of ligament fibers, muscles or tendons supporting a joint. This
can occur when a joint is extended beyond its normal range of movement. A
sprain may involve a small number of fibers through to a complete rupture.
In extreme circumstances, the fibers of the ligament, muscle or tendon may
remain intact and rip from the bone.
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• Contusion or bruise is bleeding into the soft
tissue. It is caused by a direct blow from
another person, an implement or an object. A
bruise can occur to any soft tissue of the
body.
• Concussion is caused by a direct blow to the
head. Depending on the severity of the
concussion, injury can cause varying levels of
impairment of brain function.
Concussions are categorized as mild (grade
1), moderate (grade 2), or severe (grade 3)
depending upon symptoms.
• Dislocation occurs when the ball of a joint is
forced out of its socket (i.e. arm forced out of
the shoulder joint). A dislocation must be
reset by proper medical professionals.
• Fracture is a break, crack, or shattering of a
bone. In closed fractures, the broken bone
does not pierce the skin, while in open
fractures, the broken bone breaks the skin's
surface.
• Strains are injuries that involve the
stretching, partial tearing, or complete
tearing of a tendon. Strains are categorized as
first, second, or third degree. Chronic strains
are injuries that gradually build up from
overuse or repetitive stress.
Kinds of Injury
Acute injuries occur suddenly when playing or exercising. Sprained ankles,
strained backs, and fractured hands are acute injuries. Signs of an acute injury
include:
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• Sudden, severe pain;
• Swelling;
• Not being able to place weight on a leg, knee, ankle, or foot;
• An arm, elbow, wrist, hand, or finger that is very tender;
• Not being able to move a joint as normal;
• Extreme leg or arm weakness; and
• A bone or joint that is visibly out of place.
1. Chronic injuries happen after you play a sport or exercise for a long time. Signs
of a chronic injury include:
• Pain when you play;
• Pain when you exercise; A dull ache when you rest; and
• Swelling.
Preventing Sports Injuries
Exercise is good for the body and with proper precautions, sports injuries may
be prevented. The quality of protective equipment - padding, helmets, shoes, mouth
guards – may contribute to safety in sports. But, you can still be susceptible to injury
in certain situations. Always contact your healthcare provider before starting any
type of physical activity, especially when performing vigorous types of exercises or
sports.
Causes of sport injuries may include:
• improper or poor training practices;
• wearing improper sporting gear;
• being in poor health condition; and
• improper warm-up or stretching practices before a sporting event or exercise.
How can I prevent a sports injury?
The following are some basic steps to prevent a sports injury:
• Develop a fitness plan that includes cardiovascular exercise, strength
training, and flexibility. This will help decrease your chance of injury.
• Alternate exercising different muscle groups and exercise every other day.
• Cool down properly after exercise or sports. It should take two times as long
as your warm up.
• Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat
stroke.
• Stretching exercises can improve the ability of muscles to contract and
perform, reducing the risk for injury. Each stretch should start slowly until
you reach a point of muscle tension. Stretching should not be painful. Aim to
hold each stretch for up to 20 seconds.
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• Use the right equipment or gear and wear shoes that provide support and that
may correct certain foot problems that can lead to injury.
• Learn the right techniques to play your sport.
• Rest when tired. Avoid exercise when you are tired or in pain;
• Always take your time during strength training and go through the full range
of motion with each repetition; and
• If you do sustain a sports injury, make sure you participate in adequate
rehabilitation before resuming strenuous activity.
How can I treat Injuries?
When it comes to sport and exercise, the possibility of injury is always present.
Inflammation and pain often occur after injuries to the ankle, knee, or joint.
And the well-known R.I.C.E treatment method can help reduce this swelling, relieve
pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay for
sports trainers and other athletic health experts.
The benefits of the RICE method can be explained by stage:
Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the
associated pain and discomfort.
Aside from the injury prevention techniques mentioned above, there are also some
personal safety protocols that we need to consider before and after playing a sport or
doing moderate to vigorous physical activities. Some of the personal safety protocols
are as follows:
What to bring?
• Water
• Extra clothes
• Towels and caps
What to do?
• Prepare yourself. Know your limits so as not to overwork your body.
Overworking your body might put your life to a threat.
• Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a
lot already drink water immediately.
• Change clothes. Do not let the wet cloth dry up in your body.
• Use towel. Use towel to wipe out excessive sweating.
Remember this:
When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid is not replaced. Dehydration causes
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a person to have a dry thirsty mouth, become fatigued, have less urine yield with
dark color, and in severe case, unconsciousness. The usual causes of dehydration
are hot weather condition, too much perspiration, high fever, diarrhea, vomiting, and
excessive exercise without taking in enough fluid. To nurse dehydration, the body
will need to replenish lost fluids and electrolytes. Drink at least eight glasses of water
a day and up to 12 glasses during summer months.
Hydration is also the soundest way to prevent dehydration. Prevention is better than
cure, and the ways to prevent dehydration include the intake of adequate fluids,
watery fruits and vegetables and avoiding hot environment.
The following are terminologies that you might experience if we opt to observe
personal safety protocols during Moderate to Vigorous Physical Activities (MVPA).
• Dehydration- Dehydration happens when the fluid in your body is used or
lost more than the fluid you drink or intake. If your body does not have enough
water or fluid to do its normal functions, hence, you get dehydrated. Anyone
may become dehydrated, as to the people who are more at risk, young ones or
children and the older adults are more at risk.
• Overexertion- This refers to the pressure one puts in himself or herself, too
much pressure that leads to a simple discomfort that might extend to a more
serious injury.
• Hypothermia- It usually happens when the body easily loses temperature. A
person suffers hypothermia when his or her body temperature drops
below 35 degrees Celsius.
• Hyperthermia-the opposite of hypothermia. It happens when the body
temperature rises up significantly beyond the normal temperature which is
37 degrees Celsius. Hyperthermia like hypothermia can threaten life too.
What’s More
Let’s try….
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1. Complete the table below. Write the type and causes of injury in each common
sport injury.
Injury Type Causes of injury
Sprain
Strain
Fracture
Dislocation
Stress Fracture
Tendinopathy
Osteoarthritis
Bursitis
2. Make your personal safety protocol to avoid dehydration, overexertion,
hypothermia and hyperthermia during MVPA participation by filling out the table
below.
My Personal Safety Protocol
Before During After
Dehydration
Overexertion
Hypothermia
Hyperthermia
What I Have Learned
What you’ve got
1. List some sports injuries that you and your classmates have experienced.
___________________________________________________________________
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___________________________________________________________________
___________________________________________________________________
2. List famous athletes who have been injured while playing their sports.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Common Sports Injuries for you and your friends
3. List some common injuries that teenagers like you may be at risk of when
playing the following sports.
Basketball: ________________ ____________________________
Volleyball: ________ ______________________________________
Track and Field: _ ______________ ________________________
Lawn Tennis: ______________ ____________________________
Combative sports: _______________________________________
Softball: _____________ ____________________________________
Badminton: ___________ _________________________________ Other:
___________________________________________________
Complete the sentences below.
I learned that sports injuries are:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Common sports-related injuries include:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
The types of injuries are:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
What I Can Do
Let’s do this!
1. Provide examples of acute sports injuries from the upper and lower
extremities.
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Acute injury Upper Extremities Lower Extremities
Fracture
Dislocation
Sprain
Strain
2. Choose one injury from the table and list specific ways to prevent it.
3. Provide example of chronic sports injuries from the upper and lower
extremities.
4. Choose one injury from the Chronic injury table and list specific ways to
prevent it.
Chronic injury Upper Extremities Lower Extremities
Osteoarthritis
Tendinopathy
Bursitis
Fasciitis
informal playing times lunch-time protective gear
over-exertion falls fingers
strained muscles safe seriously
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References [Link]
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education/89345
2000-2020 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA
19067 [Link]
[Link] Posted
February 24, 2020 Author Peter Furne [Link]
and-tendons/muscle-tear-types-treatment
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain
Assist Inc. Last Modified On: August 5, 2019 [Link]
U.S. Department of Health and Human Services Public Health Service
National Institute of Arthritis and Musculoskeletal and Skin Diseases National
Institutes of Health
PE and HEALTH Vol. 1 by Lualhati Fernando-Callo and Peter Fermin Dajime
[Link]
Medically reviewed by Gregory Minnis, DPT, specialty in physical therapy, on April
11, 2018 — Written by Danielle Dresden [Link]
method-for-treating-injury/
Reviewed by Sports Medicine August 27, 2014
Read more on [Link] - [Link] Report
by Sofiakim2058 18.01.2018
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Department of Education - Bureau of Learning Resources (DepEd-BLR)
Ground Floor, Bonifacio Bldg., DepEd Complex
Meralco Avenue, Pasig City, Philippines 1600
Telefax: (632) 8634-1072; 8634-1054; 8631-4985
Email Address: [Link]@[Link] * [Link]@[Link]
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