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Active Recreation Lesson 1 P.E. 4th Q

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9 views

Active Recreation Lesson 1 P.E. 4th Q

Uploaded by

jpastolero71
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Physical Education 10 Quarter 4

Lesson 1
Common Injuries
involved in
Recreation
BODY MASS INDEX AND WEIGHT
MANAGEMENT

- Weight management is a struggle for many Filipinos but


controlling body weight has many benefits.
- Filipinos, nowadays, have adopted theWestern culture of
excessive intake of unhealthy, high-calorie food coupled with
physical inactivity which often results in a society called
“obesiogenic” (a tendency to have a fat citizenry).
- BMI is commonly used because it is very easy to measure and
it also correlates strongly with the percentage of body fats.
Excess levels of body fat contribute to a number of health
concerns including heart disease, hypertension, diabetes and
some cancers
Waist Circumference
- People have different patterns of body fat distribution,
and these patterns correspond to different risk levels
for disease.
- The location of body fat accumulation influences a
person’s health risk.
- The risk is lower for those who have fat distributed
more around the hips and thighs (called gynoid
obesity and commonly referred to as a pear-shaped
physique) than for those who carry fat on the trunk
or abdominal area (called android obesity, commonly
called an apple-shaped physique).
Physical Activity and Exercise Defined :
Physical activity refers to bodily movement produced by
skeletal muscles. It requires energy expenditure and
produces progressive health benefits. Physical activity
typically requires only low to moderate intensity effort.

Examples of physical activity include:


walking to and from work, taking the stairs instead of
elevators and escalators, and gardening, doing
household chores, dancing and washing the car by
hand.
Exercise is a type of physical activity that
requires planned, structured, and repetitive
bodily movement to improve or maintain one
or more components of physical fitness.

Examples of exercise are: walking, running,


cycling, aerobics, swimming, and strength
training. Exercise is an activity that
requires a vigorous and intense effort.
Leisure is an unobligated time
wherein you are free from any
pressing concern in studies and/or
work.

Recreation may be classified into


two; active and passive.
PASSIVE RECREATION
- Passive recreational activities are
those which you spend your leisure
without exerting much of your physical
prowess.

: Such as playing board and card games,


listening to music, reading, watching TV
and surfing the internet or playing
computer games.
ACTIVE RECREATION
- Active recreational activities, on the other
hand, are those that require deliberate physical
efforts which may range from light to vigorous
intensities.

: These include walking, jogging, taking the


stairs, gardening, doing household chores,
playing sports, swimming, dancing, and even
hiking or mountaineering.
COMMON INJURIES
INVOLVED IN
RECREATION
SPRAIN
• Is a stretch or tear of a ligament, the
band of connective tissues that joins
the end of one bone with another.
• Sprain are caused by trauma such as a
fall or blow to the body that knocks a
joint out of position and in the worst
case, ruptures the supporting
ligaments.

•Signs of a sprain include varying degrees of tenderness or pain,


bruising, inflammation, swelling, inability to move a limb.
• Body parts that are vulnerable to sprains are the ankles, knees,
and wrists.
STRAIN
• Is a twist, pull or tear of a muscle or tendon- a cord of
tissue connecting muscle to bone.
• An acute, non-contact injury that results from
overstretching or over-contraction.

•Symptoms :
Strain include pain,
Muscle spasm and
Loss of strength.
 The easiest way to remember the difference between tendons
and ligaments is fairly simple:
1. Ligaments attach a bone to a bone.
2. Tendons hold a muscle and a bone together.
KNEE
INJURIES
• Can result from a
blow to or twist to the
knee, from improper
landing after a jump
or from running too
hard, too much or
without proper warm
up.
KNEE INJURIES
Knee injuries can range from mild to
severe.

• Anterior Cruciate Ligament (ACL)


• Posterior Cruciate Ligament (PCL)
• Medial Collateral Ligament (MCL)
• Lateral Collateral Ligament (LCL)
1. ANTERIOR CRUCIATE
LIGAMENT (ACL)

• An anterior cruciate
ligament injury is the over-
stretching or tearing of the
anterior cruciate ligament
(ACL) in the knee.
• A tear may be partial or
complete. The ligaments
which attach the upper leg
bone (femur) to the large
lower leg bone (tibia) create a
hinge joint called the knee.
2. POSTERIOR CRUCIATE
LIGAMENT (PCL)

• A cruciate ligament of
each knee that
attaches the back of
the tibia with the
front of the femur and
functions especially to
limit the backward
motion of the tibia.
3. MEDIAL COLLATERAL
LIGAMENT (MCL)
• A ligament of
the inner knee
that connects
medial parts of
the femur and
tibia and helps
to stabilize the
knee joint.
4. Lateral Collateral Ligament (LCL)

• Tear to the lateral


collateral ligament most
often occur from a direct
blow to the inside of the
knee. This type of injury
occurs in sports.

• The LCL is the ligament


located on the outside of
your knee linking the
thighbone and calf bone
(fibula).
FRACTURE
• Is a break in the
bone that can occur
from either a quick,
one-time injury to
the bone or from
repeated stress to the
bone over time.
• The most common symptom 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 refer the athlete to the
trainers or the team physicians.
DISLOCATION
S
• When 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.
SYMPTOMS OF MENTIONED
INJURIES:
• PAIN
• SWELLING
• BRUISING
• DIFFICULT AND PAINFUL
MOVEMENT DEFORMITY
• A POP, SNAP OR TEAR IS
SOMETIMES FELT OR HEARD WHEN
THE INJURY OCCURS.
FIRST AID TECHNIQUES
TO INJURIES DURING
RECREATION
** acronyms that should be
remembered**

PRICED HARM
PRICED
• Protection -Remove additional risk or danger in the
injured area
• Rest - Stop moving the injured area.
• Ice- Apply ice to the injured area for 20 minutes every
two hours for two days. Then ice can be applied less
frequently after the first two days until the fifth to
seventh day.
• Compression -Apply an elastic compression bandage in
the injured area.
• Elevation - Raise the injured area above heart level.
• Diagnosis - Acute injuries should be evaluated by
health-care professionals.
**In the first few days of an injury,
remember to avoid harm.**

HARM
• HEAT - Any kind of heat will speed up the circulation, resulting
in more swelling and longer recovery.
• ALCOHOL- Alcohol can increase swelling, resulting to longer
recovery.
• RUNNING OR OTHER EXCESSIVE Exercises- Exercising can
cause further damage to the injured part. Exercise also increases
blood flow, resulting to more swelling.
• MASSAGE - Massage increases swelling and bleeding into the
tissue, prolonging recovery time.

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