11

Health Optimizing
Physical Education 1
Quarter 1
Health Related Fitness
and Prevention Measures in the
Participation of Physical Activities
H.O.P.E. 1 – Grade 11
Quarter 1: Health Related Fitness and Prevention Measures in the Participation of
Physical Activities
First Edition, 2021

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 11
Health Optimizing
Physical Education 1
Quarter 1
Health Related Fitness
and Prevention Measures in the
Participation of Physical Activities
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-by-step 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.

1
 Let Us Learn!

In this section, you will learn the content of this module with the
following objectives through discussion and for you to be guided accordingly.

At the end of the module, the students would be able to:

1. Define and explain physical fitness.

2. Enumerate health related fitness components. (PEH11FH-lg-i-6)
3. Identify physical activities what HRF components they belong.
(PEH11FH- lg-j-6)
4. Perform physical activity that suits goals and fitness level by knowing the
target heart rate.
(PEH11FH- la-t-8)

2
Lesson Health-related fitness
and FITT goals
1
Let Us Try!
Direction: Read each statement carefully and choose the letter of
the best answer. Write the chosen letter on a separate sheet of
paper.

1. It is the ability of the heart, lungs, blood vessels, and blood to

work efficiently and to supply the body with oxygen.
A. Body Composition B. Cardiovascular Endurance C.
Flexibility

2. It is the ability to change body positions quickly and keep the

body under control when moving.
A. Agility B. Balance C. Coordination

3. It is the ability to combine strength with speed while moving.

A. Power B. Speed C. Reaction Time

4. It is the ability of muscles to lift a heavy weight or exert a lot of

force one time.
A. Cardiovascular Endurance B. Muscular Endurance
C. Muscular Strength

5. It is the combination of all the tissues that make up the body

such as bones, muscles, organs and body fat.
A. Agility B. Body Composition C. Flexibility

6. What is the first element you should set up when planning

workout plan? It refers to how often you exercise.
A. Frequency B. Intensity C. Time D. Type

7. What is the most basic principle in physical activity that indicates

doing more than normal for improvement to happen?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle

8. What do you call the duration or the length of session of a

physical activity?
A. Frequency B. Intensity C. Time D. Type
9. What principle in physical activity is defined as gradual increase
in exerting effort or load that is done not too slowly, nor too rapidly?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle

10. Jogging, dancing, lunges, brisk walking, squats, and planking

are examples of what FITT principle?
A. Frequency B. Intensity C. Time D. Type

Let Us Study

A person who is free from illnesses and can do physical or

sports activities and still has an extra energy to do more activities
is considered to be physically fit. Are you a physically fit person?

Physical Fitness as Defined

Physical fitness is a combination of health fitness and body
fitness. Health fitness refers to your body’s ability to fight off
diseases. Body fitness, on the other hand, is refers to the ability to
do strenuous physical or sports activities without getting tired
easily. It is not enough for someone to only look good and feel good
in order to be called physically fit. An individual should also take
into consideration his kind of lifestyle including the food he takes
every day because it can lead him to better health.

Health Related Fitness

This is primarily associated with disease prevention and
functional health. Participating in regular health-related fitness
helps you control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better sleep.

Health Related Fitness Components

1. Body Composition
The combination of all the tissues that make up the body such as
bones, muscles, organs and body fat.

2. Cardiovascular Endurance
The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.

3. Flexibility
The ability to use your joints fully through a wide range of
motion.

4. Muscular Endurance
The ability to use muscles for a long period of time without tiring.
5. Muscular Strength
 The ability of the muscles to lift a heavy weight or exert a lot of
force one time.

Skills Related Fitness Components

1. Agility
The ability to change body positions quickly and keep the body
under control when moving.

2. Balance
The ability to keep the body in a steady position while standing
and moving.

3. Coordination
The ability of the body parts to work together when you perform
an activity.

4. Power
The ability to combine strength with speed while moving.

5. Reaction Time
The ability to move quickly once a signal to start moving is
received.

6. Speed
The ability to move all or a part of the body quickly.

The F.I.T.T Principle of Physical Activity

Understanding the F.I.T.T. principle helps you create a
workout plan which will be beneficial in reaching your fitness
goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you would like to believe to
make workouts that suit your goals and fitness level. Learn how
the F.I.T.T. principle works.

Factor Definition
Frequency Number of meetings in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

Frequency
The first thing to identify in the workout plan is frequency—
how often you exercise. Your frequency often depends on a spread
of things including the sort of workout you're doing, how hard
you're working, your fitness level, and your exercise goals. Three
to five times a week is a safe frequency for each component of
health-related physical fitness. American College of Sports
Medicine sets exercise guidelines to provide a place to start
figuring out how often to work-out:

For cardio: Include your goal, guidelines recommend moderate

exercise five or more days every week or intense cardio three days
every week to improve your health. If your goal is to lose weight,
you'll need to work often up to six or more days a week.

For strength training: The suggested frequency is two to three

non-consecutive days a week, it should be one to two days between
sessions. If you are doing a split routine, like upper body at some
point and lower body subsequent, your workouts are going to be
more frequent than total body workouts.

Intensity
Intensity refers to how hard you work during the physical
activity period. Intensity is often measured in several ways,
counting on the health-related component. For instance,
monitoring pulse rate is a technique to measure

intensity during aerobic endurance activities but gives no

indication of intensity during flexibility activities.

For cardio: For cardio, you will usually monitor intensity by heart
rate or pulse rate. The recommendation for steady-state workouts
is at a moderate intensity and for interval training it should be
done at a high intensity for a shorter period of time.

For strength training: Monitoring the intensity of strength

training involves a special set of parameters. The intensity depends
on the workload you are doing, the amount of weight you lift, and
the number of repetitions and sets. You can change the intensity
based on your goals. For a beginner use a lighter weight and do
fewer sets with high repetitions (two or three sets of 12 to 20
repetitions). If your goal is to develop muscle, do a higher number
of sets with a moderate number of repetitions (four sets of 10 to 12
reps each). If you want to create strength, use heavyweights to try
to do more sets with fewer repetitions for example, five sets of three
repetitions each.

How to get your Target Heart Rate

1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =__________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting Heart Rate) HRR= _______
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR = _________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the
 Target Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)

Note: Your resting pulse rate is the number of times your heart
beats per minute after you are at rest

Let Us Practice

Every individual desire to be physically fit and maintain a good

quality of life. Being aware of the benefits of exercise for fitness is
essential having meaningful activities that leads to a good life, which
means an individual satisfies his basic needs as physical well-being,
love affection, security and self-respect. Exercise makes us feel better,
look better and perform well. Exercise does not only benefit us
physically and psychologically but also intellectually. Meaning all the
five aspects of an individual also developed. The lack of knowledge and
information hinders a person from meeting the desire for fitness.

Activity 1. FIT ME IN

Direction: Identify the following physical activities what HRF

components they belong. Write your answer on the table provided.

HRF Physical Activities

components

Cardiovascular
Endurance

Muscular
Strength

Muscular
Endurance

Flexibility

Body Composition

Jogging Body-weight Exercises

Walking Swimming
Sit-ups Yoga
Lunges Brisk Walking
Dynamic Stretching Stretching
 Activity 1.1: Count me In!
Direction: Enumerate all the Health-related fitness (HRF) components and
write it meaning with concrete example.

HRF Meaning Example

Let Us Practice More

Activity 2: LET’S DO THIS

Direction: Perform each activity at a time and describe the activity

based on the following questions; write your answer in a clean sheet of
paper. Don’t forget to write your name, year and section.

Jogging (3 min.) Walking (3 min.)

Sit-ups (10-15 repetition) Jumping Jacks
Stretching Brisk Walking (3 min.)

1. How did you feel? __________________________________________________

2. How was your breathing?___________________________________________
3. How much did you sweat?__________________________________________
4. Did you have difficulty speaking?___________________________________

Activity 3: E-PICTURE MO, GALAW MO

Direction: From the given physical activities, take a picture of at least 2

positions of each exercise. Label and write the benefit of its exercises. You
may utilize the Microsoft word, and Microsoft PowerPoint as your platform.
For submission of such, you can have it printed.

Your Pictures of; Benefits

Jogging
St-ups
Stretching
Walking
Jumping Jacks
Brisk Walking
 Let Us Remember

Warm-up is important before doing any exercise. Because your body

is like a piece of rubber that it moves a little more one’s it warmed up. From
the book of Guidelines for Implementing a Dynamic Warm-up for Physical
Education by Avery Faigenbaum and James E. Mc Farland, Jr. (March, 2017),
It is important for all students to warm up before participating in the main
activities of a physical education class. A general warm-up of low-intensity
aerobic activity such as walking or jogging, followed by static stretching, is
typically used to prepare students’ cardiovascular and musculoskeletal
systems for more vigorous physical activity (Martens, 2004; Virgilio, 1997).
Since this type of warm-up can increase blood fl ow to active muscles, raise
body temperature, and improve range of motion within the joints, it is widely
believed that children and adolescents who engage in it will enhance physical
performance and reduce the risk of muscular injury (Holcomb, 2000;
Martens, 2004). The National Association for Sport and Physical Education
(NASPE) recognizes the importance of a general warm-up, and recommends fi
ve to ten minutes of a cardiovascular warm-up activity followed by static
stretching (NASPE, 2005).

In warm-up procedures that involve the performance of dynamic movements

designed to elevate core body temperature, enhance motor unit excitability,
improve kinesthetic awareness, and maximize active ranges of motion (Cissik
& Barnes, 2004; Rutledge & Faccioni, 2001). This type of prevent protocol is
called “dynamic exercise,” and it typically includes low-, moderate-, and high-
intensity hops, skips, jumps, lunges, and various other exercises for the upper
and lower body. During a dynamic exercise, the muscles are stretched to a
new range of motion and then forced to contract to perform the desired action.
Since muscles are actually used in a new range of motion, it is logical to
assume that they will be better prepared for the main activities of physical
education class. It is important to understand that a dynamic stretch does
not involve a bouncing-type movement, which is characteristic of a ballistic
stretch, but rather a controlled elongation of a specific muscle group. Since
dynamic exercises actually prepare the body for movement during physical
activity, the term “movement preparation” is also used to describe this type of
warm-up (Verstegen & Marcello, 2001).

Activity 4: Teen-age athletes Warm-up

Prepare a dynamic warm-up exercise for a specific sport you want. (10
exercises is enough) Remember to design the level of exercise using the
Karvonen method for getting the target heart rate. Submit it in a clean sheet
of paper.
1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =__________
2.Let
Determine the Heart Rate Reserve.
Us Enhance
HRR = MHR – ______________ (Resting Heart Rate) HRR= ________
3.Activity
Take 60% and 80%mo
5: Sagutin of the
AkoHRR
a. 60% x HRR = _________ b. 80% x HRR = _________
 In a clean sheet of paper, answer and complete the following statement
below. Submit your output through Group Chat or Google Classroom.
If no internet connectivity, submit it together with the module during
retrieval.

1. How will you benefit from having a strong or healthy

skill-related fitness? Explain
____________________________________________________________________________
____________________________________________________________________________
_________________________________________

Let Us Reflect

A dynamic warm-up routine can add a new, exciting, engaging, and

beneficial dimension to a physical education class. By gradually progressing
from simple to more complex movements, students will gain confidence in
their abilities while getting ready for the main activities of physical education.
Additional research on the acute and chronic effects of dynamic exercise on
youth will help physical education teachers optimize warm-up procedures for
students.

Let Us Learn!

In this section, you will learn the content of this

module with the following objectives through discussion and
for you to be guided accordingly.

At the end of the module, the students would be able to:

1. Discuss the most common physical activity injuries and

causes;
2. Enumerate common injuries and causes
3. Perform exercises with proper preventive measures to avoid
injuries (PEH11FH- lk-t-9)
4. Plan personal safety protocol during MVPA participation.
(PEH11FH- lk-t-10)
 Lesson
Safety Protocol and
First Aid Tips
2
Let Us Try!

Direction: Read each statement carefully and choose the letter of the
best answer. Write the chosen letter on a separate sheet of paper.

1. What is the skill-related fitness used to knock out

opponent with a strong punch in boxing?
A. Agility C. Coordination
B. Balance D. Power

2. What is the skill-related fitness manifested when you run 100-

meter dash.
A. Coordination C. Speed
B. Power D. Reaction Time

3. Which type of person most likely possesses high skill-related

fitness?
A. Businessman C. Engineer
B. Chess player D. Gymnast

4. What is the skill related fitness that manifests when

a gymnast executes tumbling without falling to the
mat?
A. Agility
B. Balance
C. Coordination
D. Reaction time

5. Which is the best example of executing reaction time?

A. Blocking a punch
B. Lifting a chair
C. Pick a piece of paper
D. Running

6. The two elements of power is speed and .

A. Balance C. Slow
B. Coordination D. Strength
 7. It is the ability to control or stabilize the body
when a person is standing still or moving.
A. Balance C. Slow
B. Coordination D. Strength

8. What skill related fitness is possessed by a person who

can kick an object strongly?
A. Balance C. Power
B. Coordination D. Reaction Time

9. Which skill-related fitness activity is appropriate for a

person with strong arms?
A. Catching C. Eating
B. Driving D. Pull Up

10. Which skill-related fitness is manifested by a

person who is able to avoid a fast car running
towards him?
A. Balance C. Power
B. Coordination D. Reaction Time

Let Us Study

Why there is a need to do some warm up exercise before

doing any physical activity to avoid 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 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
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.
• 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:
• 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.

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.
• Swelling

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 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.
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. A condition by which your body loses more
fluids than you take in.

• BEFORE:
Drink at least 16- 20 ounces of fluid one to two hours before an outdoor
activity.
• DURING
Drink cool water rather than cold water to help your body absorb the water
rapidly.
 • AFTER
Stay hydrated and if the water isn't helping to replenish your energy, drink
electrolytes and observe your body's reaction. Seek medical help if feeling
unusual.

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. An injury due to excessive
physical effort such as lifting, pulling, pushing, turning, wielding, holding,
carrying or throwing.
• BEFORE
Ensure to perform at least to perform at least 5-15 minutes of warm up
prior engaging yourself to any physical exercise.
• DURING
If there is an available spotter, do seek help to ensure safety.
Maintain proper body positions.
• AFTER
Ensure to have enough stretch and massage strained muscles.

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. A condition of the body
where body temperature drops below 35C. This usually happens in cold
weather.
• BEFORE
If there is an outdoor activity that is needed to be done in cold weather
conditions, make sure to wear and bring the right gear.
• DURING
Listen and feel your body conditions if there is a need to stop the activity
make sure to stop.
• AFTER
Expose your body to comforting heat.

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. Condition of the body where there is
an abnormally high body temperature caused by a failure of the heat-
regulating mechanisms of the body to deal with the heat coming from the
environment
• BEFORE
As this usually occurs in hot weather, avoiding exposing one's self to
extreme heat or activities under the sun for long hours.
• DURING
Listen and feel your body conditions if there is a need to stop the activity
make sure to stop.
• AFTER
If heat stroke is occurring, stop the activity and seek medical help
immediately.
https://brainly.ph/question/6360473

Let Us Practice

Activity 1: E-Kwento mo!

Guess what the picture tells about. By telling a story base on your own
understanding and observation. Write it in a clean sheet of paper.

a. Picture Talk:

b. Guide Questions:
Directions: F r o m th e p i c tu r e s h o w ed above
answer the following questions below.

1. Have you Experience any of the incidents

reflected from the picture above?

2. When and how did it happen?

3. When did you experience?

 4. What immediate treatment you perform to stop
bleeding and to ease the pain?

Let Us Practice More

Activity 2: What Cause It?

Direction: Complete the table below. Write the causes of injury in

each common types of sports injuries.

Injury Cause of Injury

1. Sprain
2. Strain
3. Dislocation
4. Knee Injury
5. Swollen Muscles
6. Nose Bleeding
7. Head Injury

Activity 3: My Personal Safety Protocol

Direction: Make your personal safety protocol to avoid dehydration,

overexertion, hypothermia and hyperthermia during MVPA
participation by filling out the table below. Write it in a clean sheet of
paper.

What will I do if I Before During After

experience this
type of
Terminologies
1. Dehydration
2. Overexertion
3. Hypothermia
4. Hyperthermia

Let Us Remember

According to Johns Hopkins University, children and those 60

and older are most susceptible to dehydration, which occurs
when a person loses too much of the fluid in their bodies. With that fluid,
the person also loses the salts a body needs to function properly, such as
sodium, potassium, calcium bicarbonate and phosphate.
On a typical day, people lose water through everything from sweating to
breathing. When exposed to high heat, the fluid loss is exacerbated and a
person can be in danger before they realize it.

Symptoms of dehydration in adults include thirst, fatigue, dry mouth,

dizziness and confusion. In children, dehydration can also manifest as
crying without tears, no wet diapers in three hours or longer, a sunken
look to their abdomen or facial features, listlessness and irritability.

1. You should drink plenty of fluids, especially when working or

playing in the sun. Water and sports drinks are acceptable.
Caffeinated tea, coffee and soda, as well as alcohol, should be
avoided because they speed up dehydration.

2. For infants, electrolyte-heavy fluids like Pedialyte are a good

choice. Do not try to make your own mix at home.

3. Both adults and children need to take in more fluid than they
are losing.

4. Schedule physical outdoor activities for the cooler parts of the

day to avoid being exposed to the worst of the heat.

5. Wear lightweight, tightly woven, loose-fitting clothing in light

colors.

6. Protect yourself from the sun by wearing a hat, sunglasses

and by using an umbrella.

7. Increase time spent outdoors gradually to get your body used

to the heat.

8. During outdoor activities, take frequent drink breaks and mist

yourself with a spray bottle to avoid becoming overheated.

9. Try to spend as much time indoors as possible on very hot and

humid days.

10. Never leave children or pets in closed cars on warm or

sunny days.

Play and work safe: Tips to avoid dehydration, heat stroke in

summer sun Updated Jan 13, 2019; Posted Jul 01, 2014

https://www.al.com/news/huntsville/2014/07/play_safe_tips_to
_avoid_dehydr.html
Activity 4: Cross Word Puzzle
Directions: spot the word/words in the box below as example of aerobic fitness,
muscular strength and bone strengthening activities. Draw a line properly.

W r e S l i n g a r t y h
A e h M e r d s a c f g v
] x i B n m j h k l i o y
K a s G c b r e u y i o s
I q z A h v n m h t y j t
N a p B c t e r e y t e r
G a u C m o l u o o i i e
A s s W i m m i n g w a t
A a h A s w x e f e c r c
L l u T r t y t y t i r h
W q p B g f d r n h i u i
O u y T y t i e o o i n n
V d e R t y d a n c i n g
Z a z S e d a d e r e i r
B g h Y n j y m u w r n r
S e r J o g g i n g e g t
S e x E r e d l s t e e l
B e r T i n g l a s a c c
T r e W e r t t r e u y i

Let Us Enhance

Activity 5
Directions: Below are the lists of different exercises. Identify which body parts are
developed with this type of exercise and write it in the corresponding box after
which perform the exercises with proper preventive measures to avoid
injuries .

Planking Squats Push-up high knees jog

Lunges Jumping jack arm circling leg raise

sit-up jogging inhale-exhale distance running

Arm muscles Cardio-respiratory

 Abdominal Muscle Leg and Glute Muscles

Let Us Reflect

Anyone who has been injured before will know that the best cure is
prevention. There is some general advice that you can follow in order
to eliminate some risk factors.
Also, make sure an old injury has completely recovered before working out
again. If needed, consult your doctor or physiotherapist first before you start
again.

Tips for prevention

1. Warm up properly. Do not start “cold”. Do some simple muscular

exercises after you have been running or exercising for a while (see our
video library) and stretch your arms and legs until you loosen up.
2. Use the right equipment. Make sure your shoes are comfortable, fit well
and you are wearing warm, dry clothing and well-fitting socks. If you
need protection, or if you have weak bones, make sure ankles and knees
are well protected by strapping tape or bandages.
3. After an injury or during recovery: Do not do too much too soon. Pace
yourself and build up your strength again slowly. If you feel a twinge of
pain where you have been injured before, take a break.
4. Always give your muscles a chance to recover between workout
sessions. Don ‘t pack a week ‘s worth of activity into a day or two. Try
to maintain a moderate level of activity throughout the week.
5. Increase your exercise level gradually. Don’t overdo it when starting.
Check out the concept of graded activity. Accept and respect your body
‘s limits. You may not be able to perform at the same level you did 10
or 20 years ago. Modify your activities as necessary.
6. Remember to wear safety gear. Depending on the sport, this may mean
knee or wrist pads or a helmet.
7. Strive for a total body workout of cardiovascular, strength training, and
flexibility exercises. Cross-training, for example, reduces injury while
promoting total fitness.

https://www.elastoplast.com.au/strapping-and-injuries/sports-
injuries/sports-injury-management
Activity 6: Flash Back
Direction: List down at least 5 common sports injuries that you and your classmates
have experienced during School Sports Activities like Intramurals, and make plan or
safety protocol to avoid these injuries.

5 Common Injuries Cause Plan/safety protocol to avoid

this type of injury

Let Us Assess
Direction: Read each statement carefully and choose the
letter of the correct answer. Write your answers on a
separate sheet of paper.

1 Which refers to the injuries that happen when playing

sports or exercising.
A. Accident C. Hydration
B. Dislocation D. Sports injuries
2. Which of the following is NOT an example of acute
injuries?
A. Fractured hand C. Strained back
B. Sprained ankle D. Wound
3. What happens to the body if it does not
have enough fluid needed to function normally?
A. Dehydrated C. Hydrated
B. Dislocated D. Stress
Management
4. Which of the following is not a cause of dehydration?
A. Diarrhea C. Too much water
B. High Fever D. Vomiting
5. Which occurs when body temperature is lower
than the normal average of 37 degrees Celsius?
A. Diarrhea C. Hyperthermia
B. Hydration D. Hypothermia
6. Which is not a sign of chronic injuries?
A. Bone and joint that is visibly out of place C. Pain
when you exercise
 B. Dull ache when you rest D. Pain when you
play
7. What is a break, crack or shattering of a bone?
A. Contusion C. Dislocation
B. Concussion D. Fracture
8. Which of the following injuries is a tear of
ligament fibers, muscles or tendons supporting a joint?
A. Contusion C. Sprain
B. Dislocation D. Strain
9. Who should reset a dislocation?
A. Coach C. Proper medical professional
B. Friend D. Teacher
10. Which type of injury involves the stretching,
partial tearing, or complete tearing of a tendon.
A. Contusion C. Sprain
B. Dislocation D. Strain
11. What happens when the body temperature
rises up significantly beyond the normal temperature
which is 37 degrees Celsius?
A. Dehydration C. Hyperthermia
B. Fracture D. Hypothermia
12. What is the temperature of a person who has
hypothermia?
A. below 35 C. below 37
B. below 36 D. below 38
13. Which refers to the pressure one put in
himself or herself that leads to a simple discomfort that
might extend to worse, injury?
A. Contusion C. Hyperthermia
B. Fracture D. Overexertion
14. Which occurs when the ball of a joint is forced out
of its socket?
A. Contusion C. Strain
B. Dislocation D. Overexertion
15. Which of the following stands for R.I.C.E.
treatment?
A. Rest, Ibuprofen, Crutches, Exercise
B. Rest, Ice, Compression, Elevation
C. Rest, Ice, Crutches, Elevation
D. Reinforcement, Immobilization, Cryotherapy,
Electrostimulation
 ASSESSMENT
1. B
2. D
3. A
4. C
5. D
6. A
7. D
8. C
9. C
10. D
11. C
12. A
13. D
14. B
15. B
ACTIVITY 9 LESSON 2 LESSON 1
Let us try Let us try
Weightlifting 1. D 1. B
Dancing 2. C 2. A
Stretching 3. D 3. C
Wrestling 4. C 4. C
Swimming 5. A 5. B
Push up 6. B 6. A
Running 7. A 7. A
Walking 8. C 8. C
Treadmill 9. D 9. A
Jogging 10. D 10. D
Answer key
 References

https://www.elastoplast.com.au/strapping-and-
injuries/sports-injuries/sports-injury-management

https://www.al.com/news/huntsville/2014/07/play_safe_tip
s_to_avoid_dehydr.html

Play and work safe: Tips to avoid dehydration, heat stroke in

summer sun Updated Jan 13, 2019; Posted Jul 01, 2014

https://brainly.ph/question/6360473
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Telefax: (084) 216-3504

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