GRADE 11 PHYSICAL EDUCATION MODULE, Lecture notes of Physical education

Download GRADE 11 PHYSICAL EDUCATION MODULE and more Lecture notes Physical education in PDF only on Docsity! ST. MARY’S COLLEGE OF BORONGAN, INC (Formerly: Saint Joseph’s College) Borongan City, Eastern Samar School Year 2021-2022 A LEARNING MODULE FOR STUDENTS IN PE AND HEALTH-11 Lesson Topic : Safety Practices in Sports and Exercise Sub-topic : Causes and Common of Sports injuries, and Sports Injury Prevention Quarter : 2nd Semester Week : Week 1, 2, & 3 (PRELIMS) Duration : 3 Weeks I. OPENING PRAYER In the name of the Father the Son Holy Spirit Amen. God of Grace, We open our Hearts, minds and souls to worship to you. Thank you that today we dwell in your kingdom and live in your presence. Thank you that as we gather together we join as all Christians across the world to glorify your Holy name. Come be with us, inspire us and lead us in our time together. We ask all this in the beautiful name of Jesus your Son. Who live and reign in the unity of the Holy Spirit Amen. Venerable Ignacia del Espiritu Santo, Pray for us. In the name of the Father and of the Son, Holy Spirit Amen. II. INTRODUCTION Physical exercise is an essential component of a healthy lifestyle. It has been proved that lack of physical activity is a risk factor for the development of a number of chronic illnesses, including cardiovascular diseases which are a main cause of death in the Western world. Sport helps to strengthen important values such as team spirit and solidarity, and contributes to personal development and fulfillment. Sport has strong social and economic implications, also within a European and even broader global context. Sport contributes to increased solidarity and prosperity in countries and among populations. But certainly sporting also holds a risk of injury due to accidents related to sports or due to overexertion. Although the net health gains from regular physical activity exceed the risk of injury (BMSG, 2000; BASPO, 2001), the burden of injuries related to sports and physical activities is substantial (Engebretsen & Bahr, 2009). About one in five injuries treated at emergency departments in hospitals is related to sporting activities. For the EU-27 region alone, the total number of sports related injuries that need to be treated in hospitals, is estimated at around 5 million cases a year. Team sports are accounting for about 40% of this number of injury cases (EuroSafe/KfV, 2009) Of course, not all injuries are equally severe but a significant proportion of these injuries, for instance concussions and knee injuries, are serious. Serious injuries often result in long-term absence from work and sport and in chronic problems such as an early onset of osteoarthritis (Meeuwisse & Bahr, 2009). Fortunately, there are many possibilities to prevent sports injuries, for instance by making sports infrastructures and equipment safer, prescribing the use of protective equipment such as helmets, adapting rules of the game, and by making injury prevention a core component in training methods and in educating coaches and trainers (Steffen et al, 2010). Thus, injury prevention in sport has great benefits for individuals engaged in sports and physical activities, such as greater health in individuals and enhanced sport performance, and for society at large as it enhances the sustainability of active lifestyles in populations and reduces the costs of the health care system and of employers. However, there seems to be the perception that, if physical activity advocates were to Page | 1 of 12 PE AND HEALTH 11 MR. YABORA talk about safety issues, people would not become active. In fact, the contrary is true as unsafe activity is one of the major barriers towards ongoing physical activity Physical exercise is an essential component of a healthy lifestyle. It has been proved that lack of physical activity is a risk factor for the development of a number of chronic illnesses, including cardiovascular diseases which are a main cause of death in the Western world. Sport helps to strengthen important values such as team spirit and solidarity, and contributes to personal development and fulfillment. Sport has strong social and economic implications, also within a European and even broader global context. Sport contributes to increased solidarity and prosperity in countries and among populations. But certainly sporting also holds a risk of injury due to accidents related to sports or due to overexertion. Although the net health gains from regular physical activity exceed the risk of injury (BMSG, 2000; BASPO, 2001), the burden of injuries related to sports and physical activities is substantial (Engebretsen & Bahr, 2009). About one in five injuries treated at emergency departments in hospitals is related to sporting activities. For the EU-27 region alone, the total number of sports related injuries that need to be treated in hospitals, is estimated at around 5 million cases a year. Team sports are accounting for about 40% of this number of injury cases (EuroSafe/KfV, 2009) Of course, not all injuries are equally severe but a significant proportion of these injuries, for instance concussions and knee injuries, are serious. Serious injuries often result in long-term absence from work and sport and in chronic problems such as an early onset of osteoarthritis (Meeuwisse & Bahr, 2009). Fortunately, there are many possibilities to prevent sports injuries, for instance by making sports infrastructures and equipment safer, prescribing the use of protective equipment such as helmets, adapting rules of the game, and by making injury prevention a core component in training methods and in educating coaches and trainers (Steffen et al, 2010). Thus, injury prevention in sport has great benefits for individuals engaged in sports and physical activities, such as greater health in individuals and enhanced sport performance, and for society at large as it enhances the sustainability of active lifestyles in populations and reduces the costs of the health care system and of employers. However, there seems to be the perception that, if physical activity advocates were to talk about safety issues, people would not become active. In fact, the contrary is true as unsafe activity is one of the major barriers towards ongoing physical activity Physical exercise is an essential component of a healthy lifestyle. It has been proved that lack of physical activity is a risk factor for the development of a number of chronic illnesses, including cardiovascular diseases which are a main cause of death in the Western world. Sport helps to strengthen important values such as team spirit and solidarity, and contributes to personal development and fulfillment. Sport has strong social and economic implications, also within a European and even broader global context. Sport contributes to increased solidarity and prosperity in countries and among populations. But certainly sporting also holds a risk of injury due to accidents related to sports or due to overexertion. Although the net health gains from regular physical activity exceed the risk of injury (BMSG, 2000; BASPO, 2001), the burden of injuries related to sports and physical activities is substantial (Engebretsen & Bahr, 2009). About one in five injuries treated at emergency departments in hospitals is related to sporting activities. For the EU-27 region alone, the total number of sports related injuries that need to be treated in hospitals, is estimated at around 5 million cases a year. Team sports are accounting for about 40% of this number of injury cases (EuroSafe/KfV, 2009) Of course, not all injuries are equally severe but a significant proportion of these injuries, for instance concussions and knee injuries, are serious. Serious injuries often result in long-term absence from work and sport and in chronic problems such as an early onset of osteoarthritis (Meeuwisse & Bahr, 2009). Fortunately, there are many possibilities to prevent sports injuries, for instance by making sports infrastructures and equipment safer, prescribing the use of protective equipment such as helmets, adapting rules of the game, and by making injury Page | 2 of 12 PE AND HEALTH 11 MR. YABORA investigation of any sports injury is important, because you may be hurt more severely than you think. For example, what seems like an ankle sprain may actually be a bone fracture. Types of sports injuries Some of the more common sports injuries include:  Ankle sprain – symptoms include pain, swelling and stiffness.  Bruises – a blow can cause small bleeds into the skin.  Concussion – mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness. Symptoms include headache, dizziness and short term memory loss.  Cuts and abrasions – are usually caused by falls. The knees and hands are particularly prone.  Dehydration – losing too much fluid can lead to heat exhaustion and heat stroke.  Dental damage – a blow to the jaw can crack, break or dislodge teeth.  Groin strain – symptoms include pain and swelling.  Hamstring strain – symptoms include pain, swelling and bruising.  Knee joint injuries – symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be affected.  Nose injuries – either blood nose or broken nose, are caused by a direct blow.  Stress fractures – particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces can eventually stress and crack bone. First aid for sprains, strains and joint injuries Suggestions on immediate treatment for sprains, strains and joint injuries, to prevent further damage include:  Rest – keep the injured area supported and avoid using for 48-72 hours.  Ice – apply ice to the injured area for 20 minutes every two hours for the first 48-72 hours.  Compression – apply a firm elastic bandage over the area, extending above and below the painful site.  Elevation – raise the injured area above the level of the heart at all times.  Referral – as soon as possible, see a doctor.  No Heat – heat will increase bleeding.  No Alcohol – alcohol increases bleeding and swelling.  No Running – running or exercise increases blood flow, delaying healing.  No Massage – massage increases swelling and bleeding, also delaying healing. First aid for nose bleeds Suggestions include:  Stop the activity.  Sit with your head leaning forward.  Pinch your nostrils together and breathe through your mouth.  Hold your nose for at least 10 minutes.  If bleeding continues past 30 minutes, seek medical advice. First aid for dislodged teeth Page | 5 of 12 PE AND HEALTH 11 MR. YABORA It may be possible to save a tooth that has been knocked out with prompt dental treatment. Rinse the tooth in water or milk, and see your dentist immediately. Emergency situations Call an ambulance for:  prolonged loss of consciousness  neck or spine injuries  broken bones  injuries to the head or face  eye injuries  abdominal injuries. Treatment for sports injuries Treatment depends on the type and severity of the injury. Always see your doctor if pain persists after a couple of days. What you may think is a straightforward sprain may actually be a fractured bone. Physiotherapy can help to rehabilitate the injured site and, depending on the injury, may include exercises to promote strength and flexibility. Returning to sport after injury depends on your doctor’s or physiotherapist’s assessment. Trying to play before the injury is properly healed will only cause further damage and delay recovery. The biggest single risk factor for soft tissue injury is a previous injury. While the injury heals, you can maintain your fitness by choosing forms of exercise that don’t involve that part of your body, if possible. Prevention of sports injuries You can reduce your risk of sports injuries if you:  Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches.  Wear appropriate footwear.  Tape or strap vulnerable joints, if necessary.  Use the appropriate safety equipment, such as mouth guards, helmets and pads.  Drink plenty of fluids before, during and after the game.  Try to avoid exercising in the hottest part of the day, between 11 am and 3 pm.  Maintain a good level of overall fitness, particularly in the off season (in the months between playing seasons for a sport).  Cross-train with other sports to ensure overall fitness and muscle strength.  Ensure training includes appropriate speed and impact work so muscles are capable of the demands of a game situation.  Don’t exert yourself beyond your level of fitness. Gradually increase intensity and duration of training.  Use good form and technique. Page | 6 of 12 PE AND HEALTH 11 MR. YABORA  Cool down after sport with gentle, sustained stretches.  Allow adequate recovery time between sessions.  Have regular medical check-ups. Where to get help  Your doctor  Sports medicine clinic  Physiotherapist  Hospital emergency department  In an emergency, always call 000 for an ambulanc Things to remember  Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part can structurally withstand.  Common injuries include bruises, sprains, strains, joint injuries and nose bleeds.  It is important to see a doctor, as leaving an injury untreated can have far more severe https://www.betterhealth.vic.gov.au/health/HealthyLiving/sports-injuries COMMON SPORTS INJURIES If you play sports, you know the benefits of getting exercise while doing something you like. But sports may also be putting your body at risk. Sports injuries sideline millions of people each year. While there is no way to prevent all of these injuries, you can do things to lessen your risk. Injuries caused by straining and overuse may be prevented by doing pre- and post-sport stretching. Also, listen to your body when it needs to rest. Path to improved health The sports you play will impact the types of injuries you may get. There are two types of injuries. Acute injuries happen suddenly. Chronic injuries develop over time. Here’s a list of the most common sports injuries.  Achilles tendon injuries. Your Achilles tendon is the thick, corded tissue that connects your calf muscle (in the back of your lower leg) to your heel. This is the largest tendon in your body. It’s used to help you walk. Achilles tendinitis is a common injury to the Achilles tendon. Page | 7 of 12 PE AND HEALTH 11 MR. YABORA during your activity. When you finish, drink more water, depending on how much you sweated during the activity. Things to consider If you get hurt playing a sport, stop right away. Depending on the injury, you may cause more harm if you keep playing. Most minor sports injuries can be managed at home and should get better in a few days. The best home care is to use the R.I.C.E. treatment plan: Rest, Ice, Compression, and Elevation.  Rest. A day or two of rest may help with your recovery. But sometimes the injured area may need more rest. For injuries affecting legs, knees, or ankles, you may need to use crutches so you don’t put weight on the injured body part.  Ice. Put ice on your injury. That will help with pain and swelling. You should apply ice to the affected area for 15 to 20 minutes every four hours. Crushed ice is best for ice packs because you can manipulate it cover the injury.  Compression. Keeping pressure on the injury will also help with swelling. It will also provide additional support. An elastic medical-grade bandage works best. Wrap the bandage tight, but not so tight that it cuts off circulation to the area.  Elevation. Propping up the affected area will help you rest your injury properly. It will also help reduce swelling. Be sure to prop up the area so it’s higher than your heart. When to go to the doctor Go to the doctor right away if your injury causes extreme swelling, bruising, or an obvious deformity. Also visit your doctor if the pain is severe, or your swelling or pain doesn’t go away after a few days. He or she may tell you to take medicines to feel better. These may include ibuprofen (Brand name: Advil) or acetaminophen (Brand name: Tylenol). These can help with pain and swelling. Your doctor may also give you a device, such as a sling or splint, to help the injured area heal. Young athletes are especially at risk for injuries. Children who play the same sport all year are especially vulnerable. Repetitive motions from these sports can affect their growth plates—the Page | 10 of 12 PE AND HEALTH 11 MR. YABORA regions in long bones where growth occurs. Some doctors recommend playing sports in a specific season. For example, instead of playing soccer all year, play soccer in the spring, baseball in the summer, and basketball in the winter. This variety can reduce the risk of putting stress on the same joints all the time. Questions for your doctor  Will my injured area heal to be just as strong as it was before the injury?  How do I know when to apply ice or heat to an injury?  Will I be more likely to injure the same area again, now that it’s been injured?  How will I know if I have wrapped the bandage too tight?  How long until I can resume normal activities?  How long until I can play my sport or exercise again?  Will I be more likely to have arthritis in joints that I’ve injured?  Will a support brace help me prevent additional injury to a previously injured area?  Should I see a sports-medicine specialist?  Are there benefits of getting physical therapy for my injury? https://familydoctor.org/common-sports-injuries/ V. ASSESSMENT LET’S DO THIS! Activity 1: Acute Injury 1. DIRECTION: Provide examples of acute sports injuries from the upper and lower extremities. (Refer to the first row for an example.) Acute Injury Upper Extremity Lower Extremity Fracture Boxer’s fracture Tibial Avulsion Fracture Dislocation Sprain Page | 11 of 12 PE AND HEALTH 11 MR. YABORA Strain 2. Choose one injury from the table and list specific ways to prevent it. ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ _____________. Activity 2: Chronic Injury Direction 1. Provide examples of chronic sports injuries from the upper and lower extremities. (Refer to the first row for an example) Chronic Injury Upper Extremity Lower Extremity Osteoarthritis Shoulder OA Knee OA Tendinopathy Bursitis Fasciitis Activity 3: Directions. Create a collage about Common Sports Injury.(Use ¼ Illustration board to create a collage) VI. SUMMARY Activity 4 Direction: Complete the following statements. 1. I will protect myself ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ___________________________________. 2. I will follow ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ___________________________________. 3. I will make sure before engaging in any physical activity /sports ____________________________________________________________________________ Page | 12 of 12 PE AND HEALTH 11 MR. YABORA