Health Optimizing

Physical Education
Engaging in moderate to
vigorous physical activity
Health Optimizing Physical Education
Title- Engaging in moderate to vigorous physical activities
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the
Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this
module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use
these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over
them.

Published by the Department of Education

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

Development Team of the Module

Writers: Maria Hayde P. Martinez, Neil Lloyd A. Pulan

Editors: Aleli C. Nitoral, Roderick Tobias
Reviewers: Celeste A. Cortez, John Lester Guerrero, Raine P. Ramos, Lorelyn P. Arellano
Illustrator: Roderick B. Blando
Layout Artist: Mark John B. Diocado
Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando,
August M. Jamora, Meliton A. Berin Jr.

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

Cainta, Rizal 1800
Telefax: 02-8682-5773/8684-4914/8647-7487
E-mail Address: [email protected]

26
What I Need to Know
This module was designed and written with you in mind. Exercising is a physical activity consisting of
movements that one follows in order to help him maintain a healthy body. The scope of this module permits
it to be used in many different learning situations. The language used recognizes different principles relative
to improving one’s health. Exercising regularly helps enhance one’s health and well
being. The lessons are arranged in a certain sequence that allows the student to gradually learn the lesson.

The module is divided into three lessons, namely:

∙ Lesson 1 – Engaging in Moderate to Vigorous Physical Activities Following Personalized Fitness Plan

After going through this module, you are expected to:

∙ explain the importance of muscle, bone and aerobic exercise ∙ learn the techniques in getting the heart rate
∙ differentiate moderate intensity and vigorous intensity
∙ identify exercises that are essential for boosting fitness
∙ enumerate the principles of exercise
∙ proficiently perform fitness activity
∙ show creativity and enjoyment while doing personalized fitness plan Lesson 3 Engaging in
Moderate to Vigorous Physical Activities Following
Personalized Fitness Plan
Understanding the importance of engaging in moderate to vigorous physical activity is considerably a great
habit in achieving good health and fitness, but it does not end there. As you engage in physical activity you
will meet and mingle with other people, making you more sociable hence, resulting for your better social well-
being.

What’s In
Getting To Know
Name: Age: BMI:

Resting Heart Rate: Gender: Height:

Maximal Heart Rate: #of Heart beat/min: Weight:

You are supposed to design a personalized fitness plan. Arrange the following goals according to level of
importance. Use numbers 1-11, 1 being the most important and 11 being the least important.
____Improve cardiovascular fitness
____Body-fat weight loss
____Reshape or tone my body
____Build more muscle

Week 5
 27
____Increase energy level
____Improve flexibility
____Improve performance for a specific sport
____Increase strength
____Improve mood and ability to cope with stress
____Feel better/improved health
____Enjoyment

What’s New
Learning Task 1: The following sentences are common beliefs about exercise. Write
F if you think it is a Fact; write M if it is a Myth. Write your answer on the space
provided.
1. Working out on an empty stomach is often considered a good weight-loss
method.
2. If you're not sweating, you will never lose weight and there is no use to
exercise. 3. Stretch before you exercise because it will condition your muscle. 4.
Aerobic exercise boosts your metabolism.
5. Running burns calories.

What is It
Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when you are at
rest. Doing aerobic exercises regularly strengthens your heart and lungs and trains
your cardiovascular system to manage and deliver oxygen more quickly and
efficiently throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat per minute, one must be
knowledgeable of the specific points in the body where the heartbeat can be
felt. There are four techniques in getting the heart beat per minute, and they
are as follows.

Apical site – is taken at the apex of the heart and can sometimes be felt
very clearly by placing the heel of the hand over the left side of the chest

• Carotid pulse site – is taken from the carotid artery just beside the
larynx using light pressure from the tips of the pointer and middle
fingers. Remember; never check both carotid arteries at the same
time.

Radial pulse site – is taken from the radial artery at the wrist, in line
with the thumb, using tips of the pointer and middle fingers.

Temporal pulse site – can be obtained from the left or right temple with
light pressure from the tips of the pointer and middle fingers
 28

Aerobic fitness
Aerobic fitness is the ability of the body’s cardiovascular system to
supply energy during continuous physical activities such as biking and
running. Studies show that this type of exercise provides many health
benefits such as decreasing risk for heart disease, stroke, high blood
pressure, type II diabetes and some cancers. Examples of aerobic activities
include walking at a brisk pace, swimming, jogging, dancing, etc.

Muscular strength
Muscular strength is the ability of the muscles to exert a force during
an activity such as lifting weights. Muscle strengthening exercises involve
using your muscles to work against a resistance such as your body weight,
elastic bands or weights.

Bone strengthening exercise, or any weight-bearing activity that

produces a force on the bone, is also important to overall health for children
and adults. This force is usually produced by impact with the ground and
results in bone growth in children and healthy maintenance of bone density
in adults. Examples of bone strengthening activities include jumping,
walking, jogging, and weight lifting exercises. As you can see, some exercises
such as walking or jogging serve a dual purpose of strengthening our bones
and our aerobic system.

Muscular endurance, on the other hand, is how many times you can
lift a certain amount of weight. Resistance training (also referred to as weight
training or strength training) helps increase muscular strength and
endurance.

Resistance Training
Resistance Training. Strength exercises, such as weight lifting, push
ups and crunches, work your muscles by using resistance (like a dumbbell or
your own body weight.) This type of exercise increases lean muscle mass,
which is particularly important for weight loss, because lean muscle burns
more calories than other types of tissue.

Circuit training
Circuit training.
It is when you alternate between several exercises (usually five to 10) that
target different muscle groups.

Flexibility exercises
Flexibility exercises stretch your muscles and may improve your range of
motion at your joints. They can improve your flexibility and reduce your risk
of injury during sports and other activities. It is usually done in warm-up
 29
exercise to condition the muscle and in the Cooling down exercise to allow
the body to gradual transition in a resting or near-resting state.

Static stretching
∙ Static stretching is most often recommended for general fitness. With this type,
you slowly ease into the position and hold for 10 to 30 seconds before slowly
releasing the stretch. Static stretching should be performed with warm muscles,
such as after a warm-up or at the end of a workout. There are two forms of static
stretching.
Active Static Stretching
∙ Active Static: This form of stretching is used in yoga and martial arts. The stretch
is held by the strength of agonist muscles (muscles responsible for the
movement). Think of the stretch across the upper body during the Warrior II
pose in yoga. Your arms are extended as your back, chest, and shoulders are
stretched. The muscles of the arms and shoulders are the agonist muscles that
allow you to hold this stretch.

Passive Static Stretching

∙ Passive Static: During this type of stretching, you hold the limb to perform the
stretch without any assistance such as a bar or bands. Think of a standing
quadriceps stretch in which you bend your leg behind you and hold the foot,
pulling the heel in close to your bottom, which stretches the front of the upper
thigh.

Dynamic Stretching
∙ Dynamic Stretching is stretching with movement. The body transitions
gradually into a position and this movement is repeated as you increase your
reach and range of motion. Research has found that dynamic stretching is less
beneficial than static stretching for increasing range of motion, but unlike static
stretching, it is ideal during the pre-workout phase because it gently warms
muscles while also stretching them.
Intensity of physical activity

glycoleap.com/
 30
Intensity refers to the rate at which the activity is being performed or the
magnitude of the effort required to perform an activity or exercise. It can be
thought of as how hard a person works to perform the activity. The intensity
of different forms of physical activity varies between people. The intensity of
physical activity depends on an individual’s previous exercise experience and
their relative level of fitness. Consequently, the examples given below are
provided as a guide only and will vary between individuals.

How Do I Assess My Fitness Level

You probably have some idea of how fit you are but assessing and recording
baseline fitness scores can give you benchmarks against which to measure your
progress. To assess your aerobic and muscular fitness, flexibility, and body
composition, consider recording:

✔ Start recording your pulse rate.

First Things First: Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when
you’re at rest. A good time to check it is in the morning after you’ve had a good
night’s sleep, before you get out of bed.

For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate
can be affected by factors like stress, anxiety, hormones, medication, and how
physically active you are. An athlete or a more active person may have a resting
heart rate as low as 40 beats per minute.

When it comes to resting heart rate, lower is better. It usually means your heart
muscle is in better condition and doesn’t have to work as hard to maintain a steady
beat. Studies have found that a higher resting heart rate is linked with lower
physical fitness and higher blood pressure and body weight.

For moderate-intensity physical activity, your target heart rate should be

between 64% and 76% of your maximum heart rate. You can estimate your
maximum heart rate based on your age. To estimate your maximum age-related
heart rate, subtract your age from 220. For example, for a 50-year-old person, the
estimated maximum age-related heart rate would be calculated as 220 – 50 years =
170 beats per minute (bpm). The 64% and 76% levels would be:

∙ 64% level: 170 x 0.64 = 109 bpm, and

∙ 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will
require that the heart rate remains between 109 and 129 bpm during physical
activity.

For vigorous-intensity physical activity, your target heart rate should be between
77% and 93% of your maximum heart rate. To figure out this range, follow the same
formula used above, except change “64 and 76%” to “77 and 93%”. For example, for
a 35-year-old person, the estimated maximum age-related heart rate would be
calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels
would be:
∙ 77% level: 185 x 0.77 = 142 bpm ∙ 93% level: 185 x 0.93 = 172 bpm
 31
This shows that vigorous-intensity physical activity for a 35-year-old person will
require that the heart rate remains between 142 and 172 bpm during physical
activity.

✔ Record how many standard or modified pushups you can do at a time ✔ How
far you can reach forward while seated on the floor with your legs in front of you
✔ Your waist circumference, just above your hipbones
✔ Your body mass index to obtain your BMI

F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise
The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines
that help you set up a workout routine for maximum benefit.

What’s More
Learning Task 2: Classifying Exercises

Directions: Categorize the words in the box below as to aerobic fitness, muscular
strength and bone strengthening activities. Write each in the appropriate column on
your answer sheet.
AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING

weightlifting watching TV playing brisk walking

exercise Mobile
legends

dancing swimming push up using treadmill

stretching using elastic running Jogging

band

What I Have Learned

Learning Task 3: Do I look Familiar?

Directions: Below are the lists of different exercises. Identify which body parts are
developed by each exercise and write it in the corresponding column. Each exercise
may be written in more than one column.

1. Planking 2. Squats 3.Push up 4.high knees jog 5.Lunge 6. Jumping jack 7.arm
circling 8.leg raise 9.sit-up 10.jogging
Arm Muscle Cardiorespiratory Abdominal Muscle Leg and glute
 muscle

32
Learning Task 4: Complete the statements below.

1. I discovered that exercise_______________________.

2. I discovered that the four techniques in getting the heart beat per minute
are________________________________________________________________________. 3. I
believed that muscular strength and bone strengthening exercise are_______. 4. I
learned that moderate and vigorous physical activity_______________________. 5.
Being physically fit can be ___________________________________________.

What I Can Do
Learning Task 5: I am now ready!

Directions: Look at the FITT formula on how to make a Fitness Plan. It will serve as
a guide for you in creating your own Fitness Plan.

My Fitness Plan
AEROBIC FLEXIBILITY MUSCULAR MUSCUL BALANCE
ENDURANCE AR
STRENG
TH
∙ 3 times a
F
3-5 times a ∙ Daily ∙ Daily for 3-5times a
week ∙ Warm-up some muscle week week
Frequency ∙ Cool down group ∙ Different
∙ 3-4 / week muscle
groups

∙ Hold for 15- ∙ 70-90 % of ∙ Hold for

I
60-90 % ∙ 15 reps
30 sec. ∙ Body weight 1 rep 30 sec.
of max.
Intensity ∙ 1-3 reps. ∙ 1-3 sets ∙ 3 reps
maximum
∙ 8-12 ∙ 3-4 sets alternat
heart rate
exercises ∙ 8-12 reps ely
∙ 8- 12 Left and
exercises Right
foot

∙ 15-60 15 - 20 ∙ 30- 60 min. ∙ 15- 60 ∙ 5min.

T min. minutes ∙ Progressive min. ∙ 60 sec.
continuo ∙ Progressiv rest
Time us e after
activity each
∙ Progressi interval
ve

∙ Resistance ∙ Resistance ∙ one leg

T
∙ Zumba ∙ Static stretch
Dancing ∙ Dynamic training Training stand
∙ Running Stretch ∙ Body Weight ∙ filler
Type of ∙ Cycling ∙ Circuit exercise
Exercise Training
This Fitness Plan is for you:

Learning Task 6: My Daily Physical Activity Log

Directions: Record your activity log for the whole week and put it under MODERATE
INTENSITY if it requires moderate amount of effort or VIGOROUS INTENSITY if it
requires large amount of effort and causes rapid breathing. You may add another
column for your answer.

33
MODERATE INTENSITY VIGOROUS INTENSITY

1. 1.

2. 2.

3. 3.

4. 4.

Questions:
1. What did you notice about the data recorded in your Daily Physical
Activity Log?
______________________________________________________________
______________________________________________________________ 2.
Do you consider yourself as a physically fit person? Why?
______________________________________________________________
____________________________________________________________________
 34

Health Optimizing
Physical Education
Skill Related Fitness
Health Optimizing Physical Education
Skill Related Fitness
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the
Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this
module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use
these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over
them.

Published by the Department of Education

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

Development Team of the Module

Writer: Emil I. Loteyro

Editors: Aleli C. Nitoral , Roderick C. Tobias
Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez
Illustrator: Roderick B. Blando
Layout Artist: Katherine O. Cordora
Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando
August M. Jamora, Meliton Berin Jr.

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

Cainta, Rizal 1800
Telefax: 02-8682-5773/8684-4914/8647-7487
E-mail Address: [email protected]

35
 Week 5
What I Need to Know
This module was designed and written with you in mind. It is here to help you master skill
related fitness. The scope of this module permits it to be used in many different learning
situations. The language used recognizes the diverse vocabulary level of students. The lessons
are arranged to follow the standard sequence of the course. But the order in which you read
them can be changed to correspond with the textbook you are now using.

The module is namely:

∙ Lesson 1 – Physical Fitness: Skill Related Activity

After going through this module, you are expected to:

1. identify the components of skill-related fitness;
2. perform the six components of Skill-related fitness activity; and 3. appreciate the importance of skill related
fitness through your well- being

Lesson 4 Skill Related Fitness

Skill-related physical fitness consists of those components of fitness that have a relationship with enhanced
performance in athletic activities. Skill-related fitness increases one’s ability to perform in various activities
and only have an indirect connection with health.

The skill-related components of fitness are considered to be agility, balance, coordination, power, speed, and
reaction time though some people feel that other abilities such as spatial awareness should be included. It is
assumed that children who possess high skill-related fitness will be more likely to participate in a variety of
activities and for this reason will also exemplify a high standard of health-related fitness.

Skill-related fitness components are assessed with several different tests. Such components as reaction time
and speed are considered by some to be more related to heredity than healthy lifestyles, especially in young
people.

What’s In
Minute to Recall it. Let us review your lesson about Fitness Plan Recall your FITT Plan by doing some of
the activities for one minute.

36
 What’s New
Learning Task 2: Directions: Classify the following activities according to skill
related fitness. Choose your answer from the text box. Write your answer on a
separate sheet.
A. Agility C. Balance E. Coordination B. Speed D. Power F. Reaction
Time

1. Walking in the hanging bridge 6. Shooting the ball

2. Ironing the clothes 1. Sweeping the floor 3. Throwing the ball
2. Catching a falling fruit 4. Running 3. Chasing the dog
5. Avoid fast approaching car 10. Kicking your opponent

What is It
Fitness is a condition in which an individual has sufficient energy
to avoid fatigue and enjoy life.

Skill- or performance-related fitness involves skills that will enhance one’s

performance in athletic or sports events.

There are six skill-related fitness components: agility, balance, coordination, speed,
power, and reaction time. Skilled athletes typically excel in all six areas.

1. Agility is the ability to change and control the direction and position of the body
while maintaining a constant, rapid motion.
For example: changing directions to hit a tennis ball

2. Balance is the ability to control or stabilize the body when a person is standing
still or moving.
For example: skateboarding
3. Coordination is the ability to use the senses together with body parts
during movement.
For example: dribbling a basketball
Using hands and eyes together is called hand-eye coordination.

4. Speed is the ability to move your body or parts of your body swiftly. In sports,
players rely on speed to gain advantage over your opponents. For example: a
basketball player making a fast break to perform a lay- up, a tennis player moving
forward to get to a drop shot, a football player out running the defense to receive a
pass

5. Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles.
Power is a combination of both speed and muscular strength.
For example: punching in boxing and kicking for taekwondo

6. Reaction Time is the ability to reach or respond quickly to what

you hear, see, or feel.
For example: an athlete quickly runs when he hears the starting gun, or stealing a
base in baseball
 37
What’s More
Learning Task 3: Perform the 6 Components of Skill-Related Fitness Activity

The purpose of this activity is to help you gain understanding of what

happens to your heart rate when you perform activities to develop the six
components of skill related fitness. Perform each activity as fast and as many times
as you can for 30 seconds. Use your heart rate monitor and record your heart rate
before and immediately after the activity.
Also, take note if you were breathless or panting at the end of an activity.
Between each exercise, walk slowly and allow your heart rate to go below 125 if
possible.
In case your heart rate is over 125 at the end of an exercise, record how long
it takes to get below 125.
Use the Legend below to provide the expected answers per column.
A. Component of Skill-Related Fitness
B. Heart Rate Before
C. Heart Rate After
D. Breathing Notes
E. Time to Get Heart Rate Below 120 BPM
Activity Time A B C D E

Obstacle Drill 30
(Run through tires plastic bottles or chairs) seconds

Activity Time
(seconds)

1.Weave Through Chairs 30

Run as fast as you can weave through chairs. seconds

2. Balance at Three Levels 30

Use blocks or stairs. seconds
Balance with one leg
Move to a low level and balance (10
seconds). Move to a medium level and
balance (10 seconds). Move to a high level
and balance (10 seconds).

3. Pick Me Up 30
Place an object in front with 12 inches apart seconds
from your feet then stand in one leg and pick
up the object.

4. Catch the Ball 30

Throw a ball against the wall and move to seconds
catch the ball. If possible, use specially
made ball that causes irregular bounce.

5. Tap Me Please 30
Place any kind of ball on the ground in front seconds
of you.
Tap right toe, then left toe on top of the
ball. Do alternate taps and go as fast as
you can.

6. Sprints like Bolt 30

Perform short sprints (about 10 meters). As seconds
 soon as you finish one sprint, sprint back to
the starting line. Repeat for the time period.

7. Running to the Side 30

Perform shuttle run between two lines with seconds
the distance of 6 meters.

38
8. Skip with High Knee 30
Perform skipping motion with high knee lifts. seconds

9. Jump Up to the Top 30

Perform jumps to an elevated surface or seconds
stair (Approximately 1–2 feet). Step down
and jump again. Repeat for time period.

10.Catch Me I’m Falling 30

Hold a ball in one hand and drop. Attempt to seconds
catch the ball with the same hand just before
it hits the ground.

11.Grab Me First 30
Work with a partner. Both in push-up position seconds
facing each other with a cap placed between
the two of you. See who can grab the cap the
fastest.

What I Have Learned

1. In what activities did your heart rate reach above 180? Why do
you think it occurred?
2. In what activities did your heart rate reach from 150 to 180? Why
do you think that occurred?
3. In which activities did you feel winded or out of breath? Why do
you think it happened?
4. In what activities did your heart rate remain below 125? Why do
you think it occurred?

What I Can Do
1. Why do athletes or athletic individuals need skill-related fitness? 2. Can
others, besides athletes, benefit from skill-related fitness? Why? 3. Do you
think that skill-related fitness could also be a health-related fitness
component? Explain
4. How will you benefit from having a strong or healthy skill-related
fitness? Explain
5. How might developing a strong or healthy skill-related fitness, affect the way you
perform household chores and other physical activities? Explain
 39

Health Optimizing
Physical Education
Observes Personal Safety Protocol
to Avoid Dehydration,
Overexertion, Hypothermia and
Hyperthermia During MVPA
Participation
Health Optimizing Physical Education
Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA
Participation.
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the
Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this
module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use
these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over
them.

Published by the Department of Education

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

Development Team of the Module

Writer: Tyson S. Ramos

Editors: Aleli C. Nitoral, Roderick C. Tobias
Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez,
Illustrator: Roderick B. Blando
Layout Artist: Katherine Obrero Cordora
Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando,
August M. Jamora, Meliton Berin Jr.

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

Cainta, Rizal 1800
Telefax: 02-8682-5773/8684-4914/8647-7487
E-mail Address: [email protected]
 40

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.
4. Determine the safety protocols during MVPA participation

Lesson 5 Sports-related injuries

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.

What’s In
Learning Task 1: Directions: Answer the following questions on your answer sheet. 1. Do you have a favorite

sport?

2. Why do you like it?

3. What are the skill-related fitness is manifested in your favorite sport?

Week 5
 41
What’s New
Learning Task 2: KWL time
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)
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.
∙ 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. Signs
of a chronic injury include:
∙ Pain when you play.
∙ Pain when you exercise.
∙ A dull ache when you rest.
∙ 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
∙ 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.

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 ∙ 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.

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.

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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. ∙
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
Learning Task 3: Let’s try….
1. Complete the table with the type and causes of the injuries given.
Injury Type Causes of injury

Sprain

Strain

Fracture

Dislocation

Stress Fracture

Tendinopathy

Osteoarthritis

Bursitis
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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

Learning Task 4: What you’ve got
1. List some sports injuries that you and your classmates have
experienced. 2. List famous athletes who have been injured while playing
their sports.

3. List some common injuries that teenagers like you may be at risk of when
playing the following sports.

What I Can Do
Learning Task 5: Let’s do this!

1. Provide examples of acute sports injuries from the upper and lower
extremities.
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

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