Module in Safety
and First Aid
Name: ______________________
Date:________________________
Table of Content
First Semester
Chapter 1: Safety in Sports, Exercise and Recreation
I. Prevention and reduction of injuries
a. Physical activity skill preparedness and assessment
b. Health and fitness conditions
c. Nutrition
d. Principles of fitness and training
e. Environment
II. Recommended activities for restoring strength and condition (after
rehabilitation)
a. Water training
b. Cycling
c. Recreational walking
d. Weight training
e. Stretching and relaxation
Chapter 2: Emergencies and First Aid
I. Emergencies and First Aid
a. Risk assessment and mitigation
b. Common injuries, emergencies and first aid in sports,
exercise and recreational settings
i. Musculoskeletal-related, health-related illness:
1. Heat stroke
2. Heat fatigue
3. Dehydration
4. hypothermia and hyperthermia
c. Emergency rescue and transfer
Chapter 1: Safety in Sports, Exercise and Recreation
Sports and Fitness Safety
Introduction to Sport and Fitness Safety
Vocabulary
Warming up- prepare for physical exertion or a performance by exercising or
practicing gently beforehand.
Injury- is the fact of being injured; harm or damage.
Sports injuries- are injuries that happen when
playing sports or exercising. 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.
Not warming up or
stretching enough before you play or exercise can also lead to injuries. The most
common sports injuries are:
Sprains and strains
Knee injuries
Swollen muscles
Achilles tendon injuries
Pain along the shin bone
Fractures
Dislocations
Exercise 1
Search the definition of most common injuries above.
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Exercise 2
What are the usual sports that these injuries always occur?
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Prevention and reduction of injuries
In Physical activity skill preparedness and assessment
For Sports Injuries
These tips can help you avoid sports injuries.
Don’t bend your knees more than half way when doing knee bends.
Don’t twist your knees when you stretch.
Keep your feet as flat as you can.
When jumping, land with your knees bent.
Do warm up exercises before you play any sport.
.Always stretch before you play or exercise
Don’t overdo it.
Cool down after hard sports or workouts.
Wear shoes that fit properly, are stable, and absorb shock.
Use the softest exercise surface you can find; don’t run on asphalt or
concrete. Run on flat surfaces.
For adults
Don’t be a "weekend warrior."
Don’t try to do a week worth of activity in a day or two.
Learn to do your sport right.
Use proper form to reduce your risk of "overuse" injuries.
Use safety gear.
Know your body’s limits.
Exercise 1
Choose 5 most essential tips for you. And explain why.
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Treatment of Injuries
These tips can help you to give precaution of Injuries:
Never try to "work through" the pain of a sports injury. Stop playing or
exercising when you feel pain.
Playing or exercising more only causes more harm.
Some injuries should be seen by a doctor right away. Others you can treat
yourself.
Call a doctor when:
The injury causes severe pain, swelling, or numbness.
You can’t put any weight on the area.
An old injury hurts or aches.
An old injury swells.
The joint doesn’t feel normal or feels unstable.
If you don’t have any of these signs, it may be safe to treat the injury at
home. If the pain or other symptoms get worse, you should call your
doctor.
Use the RICE
Rest
Ice
Compression
Elevation
Exercise 2
What is the main goal of RICE (Rest, Ice, Compression, and Elevation) for first aid in
injury?
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Fitness Assessment
What is a Fitness Assessment?
• A fitness assessment is a series of measurements that help
determine physical fitness
• It is a comprehensive assessment of health related fitness
administered by professional, trained staff.
A fitness assessment provides a baseline measurement of:
Cardiovascular endurance
Body composition
Muscular endurance
Muscular strength
Flexibility
Exercise 1
What are the health related fitness to be measured?
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Assessments are recommended prior
to beginning an exercise program (ex: 6
months later).
These tests are often the starting point
for designing an appropriate exercise
program.
Objectives of fitness assessments
To determine the health status and
physical fitness of an individual
through the assessment of the 5
components of fitness.
To help develop and establish an
effective fitness program
To establish goals and motivation
To evaluate progress
To identify the strengths and weaknesses in relation to the physical
fitness
Exercise 2
What are the 5 most important components of fitness?
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