Name: ___________________________________ Score: ________________________

Grade and Section: _________________________ Date: ________________________

Physical Education 9
First Quarter
Week 6

Performance Standard:
Practices healthy eating habits that support an active lifestyle.
Learning Competencies:

 Performs appropriate first aid for injuries and emergency situations in physical activity and sports
settings (e.g. cramps, sprain, and heat exhaustion). PE9PF-Ib-30
 Involves oneself in community service through sports officiating and physical activity programs.
PE9PF- Ie-h-41
Learning Objectives:
At the end of the week you shall have:
1. Identify the common injuries encountered by officiating officials and athletes;
2. Perform appropriate first aid for injuries and emergency situations in in physical activity and sports
settings; and
3. Show appreciation to people through involving oneself in domestic physical activity programs.

Injuries during Physical Activities

Injury, also known as physical trauma, is damage to the body caused by external force. This may
be caused by accidents, falls, hits, weapons, and other causes. Major trauma is injury that has the potential
to cause prolonged disability or death

SPRAINS VS. STRAINS

A sprain is a stretch or tear of a ligament, the band of
connective tissues that joins the ends of one bone with another.
Sprains are caused by trauma such as a fall or a blow to the body that
knocks a joint out a position and, in the worst case, ruptures the
supporting ligaments.

https://www.braceability.com/blogs/articles/sprained-rolled-twisted-
ankle

Sprains can range from first degree (minor) to third degree

(the worst). Areas of the body most vulnerable to sprains are ankles,
knees, and wrists.
Signs of a sprain include varying degrees of tenderness or
pain, bruising, inflammation, swelling, inability to move a limb or
joint or joint looseness, laxity or instability.

1
 A strain is a twist, pull or tear of a muscle or tendon – a cord of tissue connecting muscle to bone.
It is an acute, non-contact injury that results from overstretching or over-contraction. Symptoms of a
strain include pain, muscle, spasm, and loss of strength. While it’s hard to tell the difference between mild
and moderate strains, severe strains not treated professionally can cause damage and lose of function.

KNEE INJURIES

Because of its complex structure and weightbearing capacity,

the knee is the most commonly injured joint. Each year, more than 5.5.
Million people visit orthopedic surgeons for knee problems.
Knee injuries can range from mild to severe. Less severe would
be tendinitis, patella femoral compression syndrome, iliotibial band
syndrome, and bursitis, to name a few. More severe injuries include
bone bruises or damage to the cartilage or ligaments. Major injuries are
common to the Anterior cruciate ligament (ACL), Meniscus injuries,
Posterior cruciate ligament (PCL), Medical collateral ligament (MCL)
and the Lateral collateral ligament (LCL). https://orthosports.com/knee-injuries/
Knee injuries can result from a blow or twist to the knee, from improper landing after a jump or
from running too hard, too much or without proper warm up. Other common sports injuries suffered by
athletes are shin splints, Achilles tendon injuries, patella dislocation and hamstring, quadriceps and calf
injuries.
FRACTURES
A fracture is a break in the bone that can occur from either a
quick, one-time injury to the bone (acute fracture) or from repeated
stress to the bone over time (stress fracture).
The most common symptoms of a stress fracture is pain at the site
that worsens with weight bearing activities. Tenderness and
swelling often accompany the pain. This is very important for the
coaches to recognize and to refer the athlete to the trainer or the
team physicians.

DISLOCATIONS https://orthoinfo.aaos.org/en/disease s --conditions/tibi a -shinbon e -shaf t

fractures /

When the two bones that come together to form a joint become
separated, the joint is described as being dislocated. Contact sports
such as football, basketball, and lacrosse, as well as high impact
sports that can result in excessive stretching or falling, cause the
majority of dislocations. A dislocated joint is an emergency situation
that requires medical treatments.
https://teachmesurgery.com/orthopaedic/elbow/elbow-dislocation/

HOME TREATMENT

For Sprain and Strains

Minor sprains and strains can be treated at home. Start treatment as soon as possible to reduce
swelling and speed of recovery. The less swelling, the more blood can get to the injured part to start the
repair process. The following measures can be used to treat sprains and strains:
 Apply the R.I.C.E. method
2
  Do not apply heat during the first two days as this will only increase swelling.
 Use paracetamol for the first day of the injury, to reduce pain without increasing bleeding.
Therefore, ibuprofen (or other non-steroidal antiinflammatory) or aspirin is a good choice. Don’t
give aspirin to a child younger than 16 years.
 Apply Arnica oil to reduce swelling.
 Remove rings immediately if the injury is to the hand or fingers.
 After 48 hours, start moving the limbs gently, but only enough not to cause pain.
 Gradually increase the range of movement – let pain be your guide. Strains usually heal in about a
week. Sprains may take up to three weeks to heal.
For Fractures
 Apply the R.I.C.E. method
 Keep the limbs in the position you found it and place soft
padding around the broken bones. Splint the injury with something
rigid, such as rolled up newspaper or magazines, to prevent the
bones from shifting. Don’t move the broken bones. Splints must be
long enough to extend beyond joints above and below the fracture.
 If there is an open fracture, cover it with a clean gauze pad.
Apply pressure to control bleeding. Don’t try to push the bone back
into the wound and don’t attempt to clean it.
 Get medical attention immediately. Fractures of the femur
and pelvis may cause severe internal bleeding.
 Don’t give the person anything to eat or drink in case surgery is needed.
See a doctor if:
• You suspect a fracture or dislocation or if you are unsure of the severity of a sprain or strain.
• You cannot straighten the affected joint or bear weight on it, or if a joint feels unstable.
• The skin over the injury area is broken.
• The limb below the injury feels numb or tingling, or is white, pale or blue in color or feels colder
compared to the other healthy limb.
• The ligaments of the knee are injured.
• You injure an area that has been injured several times before.
• Pain is severe or lasts longer than 24 hours, or if swelling doesn’t subside within 48 hours.
• A sprain or strain doesn’t improve after five to seven days.  Signs of infection develop.

Prevention
• Many exercise-induced injuries can be prevented. Don’t be a “weekend warrior”. Get yourself
into shape gradually with a graded exercise program. Listen to your body. Warm up properly and cool
off after exercising. Use proper equipment and the correct technique.
• Use common sense to prevent injury in everyday life. Don’t carry heavy objects. Watch where
you step. Keep your home safe.
• To prevent falls, older adults should keep their muscles strong by exercising or doing tai chi.

R. I.C.E method

• Rest the injured part, especially for the first

24 to 48 hours after the injury this is the
most critical time of treatment. Avoid any
activity that causes pain or makes it worse.
Use crutches f the leg, foot, or ankle is

3
 injured. Support an injured wrist, arm, or shoulder with a sling. Tape an injured toe or
finger to its healthy neighbor.
• Ice is an excellent anti-inflammatory and it reduces swelling and pain. Apply an ice pack or
cold compress for 10 to 15 minutes as soon as possible after an injury. Repeat each hour
for the first 3 to 4 hours, then 4 times a day for the next 2 to 3 days. Protect your skin with
a thin cloth. If ice packs are not available, a packet of frozen vegetables in a cloth will do.
• Compression also reduces swelling. Use elastic bandages for the last 2 days. Check that the
bandage is snug, but not too tight. Take the bandage off at night.
• Elevation drains fluids from injured tissues. Elevate the injured area whenever you are
sitting or lying down. Try to keep the injured area at or above the level of the heart.

First Aid knowledge is invaluable for both you as the individual and for your community. It enables
you to assist persons who become injured in the event of an accident or emergency situation until help
arrives. First Aid skills can be applied in the home, the workplace or in public locations, therefore the
more First Aid certified people there are in a community the safer that community becomes.

Learning Task 1: I’m a First Aider!

Using your knowledge with first aiding. Create a scenario showing how you would respond in a
particular injury encountered by an officiating officials or an athletes during the event. You can do this
activity by narrating your scenario in paragraphs or (to those who can access internet) you can document
your scenario by taking pictures and sending it directly to your subject teacher’s messenger account.

_____________________________________________________________________________________
_____________________________________________________________________________________
Learning Task 2: In the opposite table, explain the procedure in giving first aid to the following sports
injuries.

COMMON SPORTS INJURY FIRST AID NEEDED

ANKLE SPRAIN
BONE FRACTURE
MUSCLE STRAINS
NECK AND LOW BACK PAIN
SHOULDER INJURY

Learning Task 3: In this time of pandemic, show your appreciation to our frontline heroes by creating a
poster of them doing different physical activities.

4
Formative Test: Read the statements carefully. Choose the letter of the correct answer. Write your
answer in a separate sheet of paper.
1. It is a damage to the body caused by external force
A. Exercise C. Sickness
B. Injury D. First Aid
2. What do you call the immediate and temporary care given to a person who has been injured or
suddenly taken ill?
A. R.I.C.E. Method C. First Aid
B. Injury D. Sports Officiating
3. Which of the following is NOT an objective of first aid?
A. To hasten recovery
B. To make use of the contents of a first aid kit
C. To minimize injuries or to prevent them from happening
D. To save lives
4. This injury happens when the two bones that come together to form a joint become separated.
A . Fracture C. Strain
B. Sprain D. Dislocation
5. It is a twist, pull or tear of muscle or tendon.
A. Fracture C. Strain
B. Sprain D. Dislocation

Answer Keys

Learning Task 1,2,3

Formative Test
1. A Answer may vary
2. C
3. B
4. D
5. C

References:
Gonzales, D., Cagulang, S., Yap, M., & dela Torre. Physical Education and Health – Grade 9 Learner’s
Material. First Edition, 2014, Department of Education
https://healthengine.com.au/info/treat-sprained-ankle
https://orthoinfo.aaos.org/en/diseases--conditions/tibia-shinbone-shaft-fractures/
https://orthosports.com/knee-injuries/
https://southfloridareporter.com/how-to-get-rid-of-muscle-cramps/
https://teachmesurgery.com/orthopaedic/elbow/elbow-dislocation/
https://www.braceability.com/blogs/articles/sprained-rolled-twisted-ankle
https://www.joionline.net/trending/content/sprains-vs-breaks-what-difference
5
https://www.onhealth.com/content/1/treatment_broken_bones_fractures_types_symptoms
https://www.orthoatlanta.com/media/10-facts-you-must-know-about-bone-fractures
https://www.researchgate.net/publication/264783388_Acute_knee_dislocation

Prepared by:

JESSA MAE B. URIARTE JAZEL SHEEN S. AHIT

Subject Teacher Subject Teacher

Checked by: Noted by:

VANESSA EILEENE GAY P. ROSIL ANELYN D. GUIMARY

MAPEH Coordinator Academic Coordinator

Approved:

ALWIN A. LUAREZ, MSTM

Assistant to the Principal