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PE AND HEALTH
Quarter II – Week 1-2
Personal Safety Protocols
during Moderate to Vigorous
Physical Activity Participation

CONTEXTUALIZED LEARNING ACTIVITY SHEETS

SCHOOLS DIVISION OF PUERTO PRINCESA CITY
PE and Health – Grade 11
Contextualized Learning Activity Sheets (CLAS)
Quarter II – W eek 1-2: Personal Safety Protocols During M oderate to
Vigorous Physical Activity Participation
First Edition, 2020

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Name: Grade & Section:

Lesson 1

Personal Safety Protocols During Moderate

to Vigorous Physical Activity
Participation
MELC: Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation. (PEH11FH-Ik-t-1) (Week 1)
Objectives: 1. Define common sports injuries
2. Identify ways to prevent Sports-related injuries
3. Execute the safety protocols during MVPA participation

Let’s Explore and Discover

Basically bones, muscles, ligaments and Unlocking of Difficulties

tendons are the most injured parts of the body.
Injuries vary from the degrees of damages on the part  Acute injuries occur
of the body. The most common injuries usually suddenly when playing or
happen during the participation in sports, exercises, exercising. Sprained ankles,
and recreation…
strained backs, and fractured
hands are acute injuries.

The Most Common Sports Injuries  Chronic injuries are caused

by continuous stress on a
 Sprain is a tear of ligament fibers, muscles
or tendons supporting a joint. This can occur body part over a long time, it
when a joint is extended beyond its normal happen after you play a sport
range of movement. A sprain may involve a or exercise for a long time .
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.
 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
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  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:
• 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.
• A bone or joint that is visibly out of place.

Chronic injuries happen after you play a sport or exercise for a long time. tennis elbow,
golfers elbow, shin splints. Signs of a chronic injury include:
• Pain when you play.
• Pain when you exercise.
• A dull ache when you rest.
• Swelling
Tennis elbow – the outer part of the elbow’s bony bump is inflamed, sore and painful.
Golfer’s elbow – the inner part of the elbow’s bony bump is inflamed, sore and painful.
Shin splints - are pains in the lower leg, caused by continuous stress over a long period of
time.
Osteoarthritis - microscopic injuries will accumulate over time, resulting to overuse of
joint.
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
 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

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 you reach a point of muscle tension. Stretching should not be painful. Aim to
hold each stretch for up to 20 seconds.
 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.
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:
W hat to bring?
• Water
• Extra clothes
• Towels and caps
W hat 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 are not replaced. Dehydration causes 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.

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 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.
• 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.

Let’s Practice
Know me
Directions: Read carefully the description below and match column A with column B by
writing the letter before the number.

Column A Column B
_____1. It occurs when you push yourself beyond your physical limits A. Chronic injuries
_____2. Pressure keeps swelling under control B. Drink water
_____3. It happens when your body does not have enough water C. Osteoarthritis
_____4. It gives the body time to recover D. Fracture
_____5. It happen after you play a sport or exercise for a long time E. Overexertion
_____6. This is microscopic injuries resulting to overuse of joint F. Dehydration
_____7. An open or close break or crack of a bone G. Rest
_____8. A treatment method can help reduce swelling and relieve pain H. Compression
_____9. If you know have sweat a lot already I. Hyperthermia
_____10. It happens when the body temperature rises up 37 degrees J. RICE
Celsius K. Best
L. ICE

How can you be successful in doing

moderate and vigorous physical activities?

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 Directions: Identify the different signs or symptoms below and determine if it is acute
or chronic injury. Write your answer on the space provided before the description.

1. - Sudden, severe pain

2. - Not being able to place weight on a leg, knee, ankle, or foot
3. - An arm, elbow, wrist, hand, or finger that is very tender
4. - Not being able to move a joint as normal
5. - A bone or joint that is visibly out of place
6. - Extreme leg or arm weakness
7. - Swelling
8. - Pain when you play
9. - A dull ache when you rest
10. - Pain when you exercise

What will you do when you feel a sign of injury? Why?

Let’s Do More
Let’s Try
Directions: Complete the table below with the type and causes of the injuries given.

Injury Type Causes of injury

Ex: Osteoarthritis Chronic microscopic injuries will accumulate over time, resulting to
overuse of joint.
Injury Type Causes of injury
Tennis elbow
Strain
Dislocation
Sprain
Fracture
Shin splints

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 Let’s Do This!
Direction: Write at least Five (5) basic steps to prevent sports injury.

1. __________________________________________________________________________
2. __________________________________________________________________________
3. __________________________________________________________________________
4. __________________________________________________________________________
5. __________________________________________________________________________

How to prevent injuries during moderate

and vigorous physical activities?

Let’s Sum It Up
My Personal Safety Protocol

Directions: Fill out the table below, make your personal safety protocol to avoid
dehydration, overexertion, hypothermia and hyperthermia, before, during, and after
moderate and vigoruous physical activity participation.

W hat to do…
Before During After

Ex:
Dehydration Bring water Drink every 15 min. Drink a lot of water
Before During After
Dehydration

Overexertion

Hypothermia

Hyperthermia

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 Let’s Assess
Directions: Read and analyze the questions carefully. Circle the letter of the best answer

1. What injuries involve the stretching, partial tearing, or complete tearing of a tendon?
A. Dislocation C. Sprain
B. Fracture D. Strain
2. What is a tear of ligament fibers, muscles or tendons supporti ng a joint?
A. Dislocation C. Sprain
B. Fracture D. Strains
3. What will happen when excessive water and fluids leave the body?
A. Dehydration C. Overtraining
B. Overexertion D. Rehydration
4. What is commonly occurs when the ball of a joint is forced out of its socket?
A. Dislocation C. Sprain
B. Fracture D. Train
5. What will happens when the body easily loses temperature?
A. Amnesia C. Hyperthermia
B. Dehydration D. Hypothermia
6. What sports injury is caused by a direct blow to the head?
A. Concussion C. Fracture
B. Dislocation D. Strain
7. Which one is NOT belong to the most chronic injuryies?
A. Bursitis C. Sinusitis
B. Osteoarthritis D. Stress fracture
8. What will likely happen when the body temperature rises up significantly beyond the
normal temperature which is 37 degrees Celsius?
A. Amnesia C. Hyperthermia
B. Dehydration D. Hypothermia
9. Which one refers to the pressure one puts in himself or herself, too much pressure that
might extend to a more serious injury?
A. Heat exhaustion C. Heat stroke
B. Heat cramps D. Overexertion
10. Which one is the best meaning of well-known R.I.C.E. treatment method?
A. Rest Ice Compression Elevation C. Rest Ice Compassion Elevation
B. Rest Ice Compression Elevator D. Rest Ice Compression Evaluation

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 Answer Key

Let’s Practice

1. E 4. G 7. D 10. I
2. H 5. A 8. J
3. F 6. C 9. B

Let’s Sum It Up
Answers may vary

Let’s Do More
Injury Type Causes of injury

Tennis elbow Chronic the outer part of the elbow’s bony bump is inflamed

Strain Acute caused by excessive stretching that causes tears in the

muscle -tendon unit.
Dislocation Acute occurs when a bone is pulled or twisted out of place at a
joint.
Sprain Acute occurs when there is a tearing and stretching of
ligaments surrounding the joint.
Fracture Acute usually caused by violent, impacts most common in
contact sports like rugby, and sports where there is a
risk of falling from height or at speed, for example,
horse riding, skiing and climbing
Shin splints Chronic caused by continuous stress over a long period of time

Let’s Assess
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

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 References

Physical Education Teacher’s Guide , first edition 2016 pg.47-54

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness Training
(3rd ed.). Philadelphia: Lippincott Williams & Wilkins.

Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Conce pts of physical
fitness: Active lifestyles for wellness (14th ed.). New York: McGraw -Hill.

Hoeger, W. W. K. & Hoeger, S. A. (2011). Fitness & wellness (9th ed.). Australia:
Wadsworth.

Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the
home, the workplace and outdoors. Manila: WS Pacific Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.). Singapore:
Pearson Education Are Pte Ltd

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