Special Program

in Sports
Quarter 1 – Module 3:
BIOMECHANICS Prevent Injuries
Special Program in Sports
Alternative Delivery Mode
Quarter 1 – Module 3: Biomechanics Prevent Injuries
First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Jasmine Comeque
Editors: Arlene H. De la Torre
Reviewers:
Illustrator:
Layout Artist:
Management Team: Marilyn B. Siao
Roberto N. Mangaliman
Ma. Luz I. Orbe
Cecilia A. Arga
Arlene H. Dela Torre

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Department of Education – Schools Division of Catbalogan City

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 What I Need to Know
As sports injuries continue to rise, especially among younger athletes, many
people are turning to new ways of prevention. From strengthening programs to better athletic
technology, prevention of sports injuries have risen to the top of many coaches and sports
medicine professional’s priority list. One such prevention measure that is becoming more
popular is that of proper movement and form, known to the sports medicine community as
biomechanics.
This module will give you insights what biomechanics is and how it can help prevent
injuries.
After going through this module, you are expected to:

• Understand what is biomechanics

• Explains how movement analysis can be used to prevent injuries.

What I Know

Pretest:

A. Directions: Read and understand the following sentences below. Choose the
correct answer and write the letter of your answer on a separate sheet of
paper/notebook.

1. It’s simply the study and application of proper movement.

a. Biology b. Biomechanics c. biochemical d. kinematics

2. A common injury that results from a blow to or twist to the knee, from improper
landing after a jump
a. dislocation b. fracture c. sprain d. knee injury

3. The following are some causes of sports injuries, Except…

a. improper warm-up c. poor health condition
b. wearing proper sporting gear d. poor training practices

4. A desirable level of fitness can be achieved at least ___ workouts per week
a. 3 b. 4 c. 5 d. 6
5. You should warm up before exercising
a. true b. false c. maybe d. none of these

6. Which is the most effective way to prevent sports injuries?

a. increase intensity and duration of activity gradually
b. cross training whenever I feel soreness or twinge
c. improve flexibility and strength
d. all of the above

7. The following are some of the basic steps to prevent injuries, which do you think
is not included?
a. develop a fitness plan c. stay hydrated
b. exercise daily d. cooling down

8. It is important to have a training plan and coach?

a. Yes. A training plan and coach can help me avoid overtraining myself to
injuries
b. No. I don’t need a coach
c. Yes. Coach give us free snacks
d. No. Coach will just nag at you
9. The more flexible you are the less prone to injuries you are
a. true b. false c. maybe d. I don’t know

10. Why people suffer from sport injury?

a. poor training practices c. appropriate equipment
b. good conditioning d. sufficient warm up and stretching

11. What are sports injuries?

a. refer to the kinds of injuries that least common occur during sports or exercise
b. refer to the kinds of injuries that most common occur during sports or exercise
c. refer to the kinds of injuries that most common during sleeping
d. refer to the kinds of injuries that least unusual occur during sports or exercise

12. What is sprain?

a. broken ankle c. overuse injury
b. diabetes d. ligaments that are over stretched

13. A break in the bone that occur from either a quick, one-time injury to the bone
or from repeated stress to the bone over time
a. dislocation b. sprain c. fracture d. strain

14. When two bones that come together to form a joint become separated, the joint
is described as being ______.
 a. dislocation b. sprain c. fracture d. strain

15. The following are the importance of biomechanics in sports, except…

a. it helps prevent injury
b. helps eliminate muscle imbalances
c. reduces wear and tear on joints and ligaments
d. gives you enough rest

Lesson

1 Biomechanics Prevent Injuries

Experiencing an injury in any sport is impossible to avoid, but it has

been found new ways that may be able to reduce the amount of
occurrences. The studies are led by analyzing biomechanics, which is
designed to simplify the way we understand the motion of the human body.
Biomechanics has been found highly effective in preventing injuries, but how?

What’s In

Directions: Unscramble the letters to form a word that discribes below. Write it
on your answersheets.

C H A M B E I O C I N S
1.
◼ The study of and application of proper movement

P R O T S S - S U N I J E R I
2.
◼ Injury that occur during exercise

R E C U T F A R
3.
◼ A break in the bone

D O N C A S T I L O I
4.
◼ Two bones that come together to form a joint become separated
5. P I R A N S
◼ a stretch or tear of a ligament

What’s New

Direction: Give a brief answer the following question below. Write it in

separate paper.

Explain the saying “Prevention is Better than Cure”. Can we prevent

injury from happening? How?

What is It

Biomechanics may sound complex and excessively scientific for the

average person. However, it’s simply the study and application of proper
movement. From proper positioning to proper technique, coaches, and sports
technicians are always concerning themselves with biomechanics.

Sports injuries refer to the kinds of Injury that occur during sports or
exercise. While it is possible to injure any part of the body when playing sports,
the term Sports injuries is commonly used to refer to injuries of the
musculoskeletal system.
 Originally, proper movement and technique were simply how to play or
perform the sport correctly and efficiently. Now, however, it’s becoming a way
to prevent injury – from sports to the office space. Biomechanics identifies the
best technique for enhancing performance as well as safety and injury
prevention

How Does Proper Movement Prevent Injury?

When you move improperly, you’re moving in a way that’s unnatural for
the body, which puts added stress on the body. Furthermore, you’re not
engaging the muscles that need to be engaged to support the movement.

For example, not striking right or holding the body right during running can not
only create inefficiency, affect performance, but can lead to pain and injuries.
Biomechanics – arm swing, foot strike, even trunk leaning will affect how
someone runs

Biomechanics can even include lifting weights properly to avoid back problems,
squatting properly to avoid knee injuries, and jumping correctly.

Preventing Sports Injuries

Exercise is good for the body and with the proper precautions, sports
injuries can often be prevented. The quality of protective equipment - padding,
helmets, shoes, mouth guards - have helped to improve the safety in sports.
But, you can still be susceptible to injury. Always contact your healthcare
provider before starting any type of physical activity, especially 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

Common sports injuries include:

• Sprains and strains

➢ Sprains is a stretch or tear of a ligament
➢ Strains is a twist, pull or tear of a muscle
or tendon – a cord of tissue connecting
muscle to bone.
• Knee /Joint injuries (shoulder, ankle)

➢ Knee Injuries is the most commonly injured

point. It can result from a blow to or twist to
the knee, from improper landing after a
jump or from running too hard, too much or
without proper warm up.

• Dislocations
➢ When two bones that come together
to form a joint become separated,
the joint is described as being
dislocated.

➢ Contact sports such as football or

basketball, as well as high impact
sports that can result in excessive
stretching or falling, cause the
majority of dislocations

• Fractures
➢ Fracture is a break in the bone that
can occur either a quick, one-time
injury to the bone (acute fracture) or
from repeated stress to the bone over
time (stress fracture)

• Achilles tendon injuries

➢ Achilles tendinitis is an overuse injury of
the Achilles tendon, the band of tissue
that connects calf muscles at the back of
the lower leg to your heel bone.
➢ Achilles tendinitis most commonly
occurs in runners who have suddenly
increased the intensity or duration of
their runs.
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 2 times as long as your
warm ups.

• 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.

• 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.

What I Have Learned

Directions: Read and understand the question carefully. Write your answer
in your answer sheet.
1. Why is exercise sometimes painful?
2. How can biomechanics prevent injury?
 What I Can Do

ACTIVITY: Quantity Analysis

One way to prevent injury is to execute your exercise/ physical activity
from moderate to vigorous range not the other way around. So for this activity,
recall how many strokes you make last week and note your new record. Write
the remarks if it is increasing, maintain, or decrease.

Last Week Type of Activity New record Remarks

Record
Push ups
Sit ups
Step tests

Assessment

SUMMATIVE ASSESSMENT

I. Multiple Choice: Read each statement below and write the letter of the
correct answer in your activity notebook.
1. The following are the most common injury in table tennis and tennis. Which
do you think is not included?
a. sprained ankle c. Achilles tendinitis
b. tennis tendinitis d. head injury
2. Which is not included as a common injuries in volleyball?
a. sprained ankle c. Achilles tendinitis
b. head injury d. finger injuries
3. Why people suffer from sport injury?
a. poor training practices c. appropriate equipment
b. good conditioning d. sufficient warm up & stretching
4. Which is not a cause of sports injuries?
a. improper warm-up c. poor health condition
b. wearing proper sporting gear d. poor training practices
5. The following are some of the basic steps to prevent injuries, which do you
think is not included?
 a. develop a fitness plan c. stay hydrated
b. exercise daily d. cooling down

II. Identification: Look at the pictures below and try to identify which term
belong to the picture. Write your answer in a separate sheet of paper/notebook.

Fracture Sprain Achilles tendon injuries

Dislocation Strain Knee injury

1.) _________________ 2.) ______________ 3.) _______________

4.) __________________ 5.) _________________

III. True or False: Read each statement below and write T if its true and F if its not.
________1. Players who do not warm up properly or stretch their muscles put
themselves at a high risk of injury
________ 2. Vigorous physical activity is always recommended for a beginner.
________ 3. Exercise for a healthy lifestyle should be done five times a week
________ 4. The more flexible you are the less prone to injuries you are
________ 5. Biomechanics cannot help prevent injury
 Additional Activities

Accidents happen anytime, anyplace, anywhere and any person.

What will you do if you encounter in this kind of situation? _________________

______________________________________________________________

Is it important to know the first aid in injury? ____________________________

______________________________________________________________

What are the common first aid in injury? ______________________________

______________________________________________________________
 Assessment
What’s In Part I
1. D
1. BIOMECHANICS 2. B
3. A
2. SPORTS-INJURIES
4. B
3. FRACTURE 5. B
4. DISLOCATION PART II
1. SPRAIN
5. SPRAIN
2. FRACTURE
3. DISLOCATION
4. ACHILLES TENDON INJURIES
5. STRAIN
PART III
1. T
2. F
What’s New 3. F
4. T
◼ answers may vary 5. F
What I Have Learned
◼ answers may vary
What I Know
What I Have Learned Pretest
◼ answers may vary 1. B 6. D 11. B
2. D 7. B 12. D
Additional Activities
3. B 8. A 13. C
◼ answers may vary
4. A 9. A 14. A
5. A 10. A 15. D
Answer Key