P_E_2_Q4_MODULE_1

11 Name: ________________________ SENIOR HIGH SCHOOL Grade & Section: _______________ Physical Education and Health 2 Quarter 4 – Module 1 Safety Practices and Sports Injury Management 1

Physical Education and Health 11 Alternative Delivery Mode Quarter 4 – Module 1: Safety Practices and Sports Injury Management First Edition, 2021 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: Edwin M. Bernadas, Jr. Editor: Jonilo G. Jainar; Sheena Grace B. Alabata; Jaymar R. Kinkito; Maria Teresa S. Bernal Reviewer: Jaymar R. Kinkito Illustrator: Layout Artist: Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon Joelyza M. Arcilla, Ed. D. Rosela R. Abiera Marcelo K. Palispis, Ed. D. Maricel S. Rasid Nilita L. Ragay, Ed. D. Elmar L. Cabrera Printed in the Philippines by ________________________ Department of Education –Region VII Schools Division of Negros Oriental Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental Tele #: (035) 225 2376 / 541 1117 E-mail Address: [email protected] 2

According to Luig and Henke (2012), injury prevention in sports has a great benefit for individuals. Engaging in sports and physical activities gives a better health to individuals and enhances sports performance while enhancing sustainability of active lifestyles in populations and likewise reducing the costs of the health care system and of employers. This module focuses on the safety practices in sports and exercise as well as sports injury management. Are you ready? Let’s get started! LEARNING COMPETENCY: Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation. (PEH11FH-IIk-t-10). At the end of the module, you should be able to: • Identify the causes of sports injuries; • Engages in moderate to vigorous physical activities; and, • Applies correct techniques to minimize risk of injuries. 3

What I Know PRE-TEST Direction: Choose the best answer from the given choices. Encircle the letter of the correct answer. 1. It 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. A. Concussion B. Dislocation C. Fracture D. Strain 2. It is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with another. A. Concussion B. Dislocation C. Fracture D. Sprain 3. When two bones that come together to form a joint become separated. A. Concussion B. Dislocation C. Fracture D. Sprain 4. A break in the bone that can occur from after a quick, one-time injury to the bone or from repeated stress to the bone over time. A. Concussion B. Dislocation C. Fracture D. Sprain 5. It is a life-threatening injury because they disrupt the normal function of the brain. A. Concussion B. Dislocation C. Fracture D. Sprain 6. Which of the following is NOT classified as chronic injuries? A. Bursitis B. Osteoarthritis C. Sprain D. Stress Fracture 7. Which of the following is classified as acute injuries? A. Bursitis B. Osteoarthritis C. Sprain D. Strain 8. It refers to damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb. A. Acute Injuries C. Concussion B. Chronic injuries D. Injuries 9. In the acronym PRICED, what does P stand for? A. Perform B. Place C. Precise D. Protection 10. In the acronym HARM, what does H stand for? A. Hands B. Heat C. Help D. Hot 4

What’s In Task 1: Name Them! Directions: Identify the type of injury shown in the pictures below. Choose the correct answer among the choices inside the box. Write your answer on the space provided. Sprain Strain Fracture Dislocation Concussion 1. https://medlineplus.gov/ency/images/ency/fullsize/17143.jpg ___________________________ 2. ___________________________ https://services.epnet.com/getimage.aspx?imageiid=7321 3. ____________________________ https://www.ehsdb.com/resources/First_aid_images/Bone_Fra cture/Fracture-8.jpe?timestamp=1465143351373 5

4. _____________________________ https://upload.wikimedia.org/wikipedia/commons/thumb/6/ 64/3D_Medical_Animation_Depicting_Strain- Tendon.jpg/308px-3D_Medical_Animation_Depicting_Strain- Tendon.jpg 5. _____________________________ https://upload.wikimedia.org/wikipedia/commons/thumb/1/1 b/Sprained_foot.jpg/300px-Sprained_foot.jpg What’s New Task 2: HEALTH SERVICES SURVEY Identify the health services provided in your school and community in case of injury or emergency. Fill in the information being asked in the survey table. Questions School Community 1. What are the health services provided? 2. Who are the health services providers? What are their roles/responsibilities? 3. Do you think the health services are enough in case of injury/emergency? Why? 6

What is It Readings: What are injuries? Why is my risk at getting injured higher now that I am more active? As cited in www.coursehero.com, individuals who engage in various types of physical activities like sports and exercise, have a higher risk of getting injured as compared to those who practice a sedentary lifestyle. However, the potential benefits of an active lifestyle outweigh the risks of suffering an injury. Most of the injuries are preventable and awareness of the risk factors will help in reducing the risk. Furthermore, vigilance and safety measures can dramatically reduce the occurrence of injuries. Moreover, injuries are damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb. The tissues are able to withstand varying degrees of stress and strain, but it will break down if it experiences an impact that is stronger than what it can tolerate. Factors influencing the ability of our tissues or organs to effectively resist or absorb forces include inherent abnormality, age, technique, fitness level, equipment, and environmental aspects. Tissues and organs react to the impact and direction of the force. Tensile forces are those that act away from the center of the structure, causing a pull or stretch. Compressive forces impact the center causing it to bend or fold. Shear forces are opposing forces toward the different ends of the structure causing it to twist. The mechanism of how the force was applied is just as important as its impact. The bone is strong in resisting compressive strength while muscle-tendon units are strong at resisting tensile forces. An individual who engages in various types of strenuous activities will expose his/her body to these forces which could result to an injury. Aside from the knowledge of the forces that cause injury, it is important to understand the ability of the structures to resist or absorb forces. Injuries in sports and fitness commonly affect the musculoskeletal structures. The ligaments, tendons, muscles, and bones have inherent strength that helps withstand strong forces. The strength properties of each musculoskeletal structure vary according to the density of collagen and elastin fibers present. Its ability to withstand sudden or acute forces also depends on the tissues (i.e., fat) that soften the impact on the structure. In general, sports injuries can be classified into two: acute and chronic/overuse. Acute injures have signs and symptoms (e.g., pain, swelling) that manifest immediately after force application. On the other hand, the signs and symptoms of chronic or overuse injuries occur after a long period of exposure to the force. Sprains, strains, fractures, dislocations, and wounds are examples of acute injuries. An excessive stretching force can cause the fibers of the ligament, muscle, or tendon to break. An overstretched ligament is called a sprain. A strain is also caused by excessive stretching that causes tears in the muscle-tendon unit. Fractures are 7

breaks in the continuity of the bone. It usually occurs as a result of high impact forces that cause the bone to bend or twist. Dislocations are bones that are pushed out from their joint capsule. COMMON SPORTS INJURIES In www.polarisspine.com, participating in one or more sports is a vital part of a healthy, active lifestyle which is good for the heart, good for the respiration, good for building and maintaining muscular strength, etc. The risk of injury should obviously not deter you from playing sports; but, by being aware of some of the most common sports injuries, you can take steps to prevent them or at least reduce the risk of getting hurt. The website determine the following most common acute injuries: 1. Strain Strains are by far the most common of all sports-related injuries simply because we use so many muscles and tendons when we exercise or play. These moving parts are all susceptible to stretching farther than they should, or moving in ways they shouldn’t move, leaving them torn, damaged and in pain. Common muscle strains include pulled https://upload.wikimedia.org/wikipedia/commons/thumb/6/64/3 hamstrings, pulled groin muscles and D_Medical_Animation_Depicting_Strain-Tendon.jpg/308px- strained quads. Most strains are minor and 3D_Medical_Animation_Depicting_Strain-Tendon.jpg heal naturally with rest. The best way to reduce the risk of strained muscles and tendons is to warm up and stretch before engaging in strenuous activity. 2. Sprain Sprains are to ligaments what strains are to muscles. Ligaments are the tissues that connect bone to bone. When these ligaments turn in a wrong way, they can pull or tear. Ankle sprains are perhaps the most frequent type of sprain among athletes, followed closely by knee https://upload.wikimedia.org/wikipedia/commons/thumb/1/ sprains, wrist and elbow sprains, etc. Sprains 1b/Sprained_foot.jpg/300px-Sprained_foot.jpg can be painful, take longer to heal than strains, and sometimes require immobilization to protect against further injury. Pre-workout stretches and warm-ups can help deter sprains, as well as practicing good technique in the sport you’re playing. Sprains often leave the ligament weak and susceptible to future sprains, so if you have a history of spraining a knee or ankle, for example, it would be good idea to support that joint with a brace while playing. 3. Fracture Impact and contact sports often lead to fractures of the bone (mostly arms, legs and feet), all of which can be painful, take weeks of immobilization to heal and may sometimes require surgery to correct. Fractures are an inherent risk with most strenuous and/or contact sports, but you can reduce the risk https://www.ehsdb.com/resources/First_aid_images/Bon by wearing the appropriate padding, e_Fracture/Fracture-8.jpe?timestamp=1465143351373 8

warming up, working out to keep muscles strong and flexible, practicing good technique, etc. Also, don’t “play through the pain,” as sometimes the pain is a sign of a strain or sprain that left untreated can make the bone vulnerable to fracture. 4. Dislocation In www.mayoclinic.org defines, “dislocation is an injury in which the ends of your bones are forced from their normal positions. The cause is usually trauma resulting from a fall, an auto accident, or a collision during contact or high-speed sports. Dislocation usually involves the body's larger joints. In adults, the most common site of the injury is the shoulder. In children, it's the elbow. Your thumb and fingers also are vulnerable if forcibly bent the wrong way. The injury will temporarily deform and https://services.epnet.com/getimage.aspx?imageiid=7321 immobilize your joint and may result in sudden and severe pain and swelling. A dislocation requires prompt medical attention to return your bones to their proper positions”. 5. Concussion In www.polarisspine.com defines, concussion occurs when a sudden impact to the head causes the brain to lurch inside the skull, sometimes damaging the tissues holding it in place. Concussions may be mild to severe, with symptoms ranging from headache and dizziness to sleepiness and temporary loss of consciousness. Always seek a medical evaluation from a spine-and- https://medlineplus.gov/ency/images/ency/fullsize/17143.jpg brain specialist with any blow to the head, as sometimes more serious symptoms may occur after the fact. Never continue to play sports if symptoms of a concussion exist. Concussions usually heal naturally with rest within a week to several weeks. The best way to reduce the risk of concussion is to wear appropriate protective headgear when playing contact sports like hockey or football, or when biking or skateboarding, etc. What are the most common chronic injuries? Hong (2017) defines, “exercising and sports are good for you, but they sometimes lead to injury. Some sports injuries result from accidents while others are due to poor training practices, improper equipment or lacking of conditioning”. He added that chronic injury as the result of prolonged, repetitive motion that is particularly common in endurance sports such as swimming, running and cycling. As such, chronic injuries are often referred to as overuse injuries resulting from overusing one body area while playing a sport or exercising over a long period. 1. Stress Fracture According to Dr. Hilal Ahmad Rather (2018), a stress fracture is a fatigue- induced bone fracture caused by repeated stress over time. Instead of resulting from a single severe impact, stress fractures are the result of accumulated injury from 9

repeated submaximal loading, such as running or jumping. Because of this mechanism, stress fractures are common overuse injuries in athletes. This type of fracture does not require immobilization, but the individual has to stop exercise for around four weeks to give it time to heal. https://www.mayoclinic.org/-/media/kcms/gbs/patient- consumer/images/2013/08/26/10/56/ds00556_im03002_fs m7_stressfractthu_jpg.jpg 2. Tendinopathy/Tendinitis As cited in www.betterhealth.vic.gov.au, “tendinopathy, also known as tendinitis or tendonitis, is a type of tendon disorder that results in pain, swelling, and impaired function. The pain is typically worse with movement. It most commonly occurs around the commonly affects the shoulder, wrist, knee, shin and heel”. https://upload.wikimedia.org/wikipedia/commons/th umb/8/80/Tendonitis_Tendon_rupture_--_Smart- Servier_%28cropped%29.jpg/300px- Tendonitis_Tendon_rupture_--_Smart- Servier_%28cropped%29.jpg 3. Osteoarthritis In www.hopkinsmedicine.org, “osteoarthritis is the most common form of arthritis. It is a chronic degenerative joint disease that affects mostly middle-aged and older adults. Osteoarthritis causes the breakdown of joint cartilage. It can occur in any joint, but it most often affects the hands, knees, hips, or spine”. 4. Bursitis https://www.versusarthritis.org/media/22625/oa-affected- joint-500x381.jpg?width=500&height=381 Tyler Wheeler (2019) defines, bursitis as an inflammation or irritation of a bursa sac. You have these sacs all over your body. They’re filled with fluid that helps ease rubbing and friction between tissues like bone, muscle, tendons, and skin. Bursitis is common around major joints like your shoulder, elbow, hip, or knee. https://upload.wikimedia.org/wikipedia/commons/6/6e/Br sitis_Elbow_WC.JPG 10

HEAT-RELATED ILLNESSES In www.hopkinsmedicine.org, “exposure to abnormal or prolonged amounts of heat and humidity without relief or adequate fluid intake can cause various types of heat-related illness. Children and teens adjust more slowly than adults do to changes in environmental heat. They also produce more heat with activity than adults and sweat less. Sweating is one of the body's normal cooling mechanisms. Children and teens often do not think to rest when having fun and may not drink enough fluids when playing, exercising, or participating in sports”. The website introduces 3 types of heat-related illnesses: 1. Heat cramps- are the mildest form of heat illness and consist of painful muscle cramps and spasms that occur during or after intense exercise and sweating in high heat. 2. Heat exhaustion- is more severe than heat cramps and results from a loss of water and salt in the body. It occurs in conditions of extreme heat and excessive sweating without adequate fluid and salt replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if left untreated, can progress to heat stroke. 3. Heat stroke- the most severe form of heat illness, occurs when the body's heat- regulating system is overwhelmed by excessive heat. It is a life-threatening emergency and requires immediate medical attention. SPORTS INJURY PREVENTION AND MANAGEMENT According to Elizabeth Quinn (2019), “whether you play sports for competition or fitness, you don't want to be sidelined with an injury. Time away from the game or in forced inactivity is something we all want to avoid. While it is impossible to prevent every injury, the American Academy of Orthopedic Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action”. Quinn suggested to use these general rules for injury prevention no matter what sport you play. 1. Be in Proper Physical Condition to Play a Sport Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport. 2. Know and Abide by the Rules of the Sport The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. You need to learn them and to play by the rules of conduct. Respect the rules on illegal procedures and insist on enforcement by referees, umpires, and judges. 3. Wear Appropriate Protective Gear and Equipment 11

Protective pads, mouth guards, helmets, gloves, and other equipment are not for those you consider weak; they are for everyone. Protective equipment that fits you well can save your knees, hands, teeth, eyes, and head. Never play without your safety gear. 4. Rest Athletes with a high number of consecutive days of training, have more injuries. While many athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment. 5. Always Warm-Up Before Playing Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. Make sure your warm-up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity. 6. Avoid Playing When Very Tired or in Pain This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides. What’s More SPORTS INJURY MANAGEMENT In www.podiatrymed.co.nz/ defines, “Sports Injury Management is the management of a specific injury to allow an individual to return or continue their chosen sport without damaging or compromising their body. Managing a sports injury correctly is important and can help to minimize damage to a muscle, tendon, ligament, and joint, hence, increasing the chance of a full recovery”. First Aid Techniques to Injuries In https://pivotalmotion.physio/, explains that, “the first 24-48 hours after sustaining a soft tissue injury is crucial in ensuring the best outcome for healing. As a general rule, management for most acute soft tissue injuries is as simple as remembering two simple acronyms – RICER and HARM” . The website suggest to follow the RICER procedure: REST Initially, the objective for healing any soft tissue injury is to minimize swelling and bleeding. Reducing movement, and in some cases immobilizing the injured area, is one of the simplest methods to reduce further injury and promote healing 12

ICE Cooling the injured area serves to slow down tissue metabolism. It may cause contraction of blood vessels COMPRESSION which will slow down blood flow and assist with ELEVATION reducing swelling. Ice can also provide a temporary REFER numbing effect to assist with short term pain relief as well. Ensure that intense cooling is not applied directly to the skin to minimize the potential for skin burns. Compressing an injured area can have a direct effect on swelling. Applying a bandage to the area can help to limit the amount of bleeding that occurs in an isolated area. Caution needs to be taken to ensure that any compressive bandage is firm, however does not reduce the normal circulation to the area Elevating the injured area will also serve to reduce the collection of fluid to the area by limiting the effect of gravity. For foot or leg injuries, lying with the injured area elevated above the level of the pelvis with the use of pillows is an easy start. While RICER helps promote healing in the early stages of injury to get the right diagnosis you need to see an appropriate health professional In the first few days of an injury, remember to avoid HARM: Heat will cause blood vessels to dilate which in turn will HEAT increase the flow of blood to the area. Avoid hot baths, showers, saunas, heat packs, and heat rubs. Alcohol can increase swelling, resulting to longer recovery. Similar to heat, alcohol has an effect of dilating blood vessels, which in turn will increase the ALCOHOL flow of blood to the area. Alcohol can also mask pain and the severity of the injury, which may put you at greater risk for re-injury. Avoid drinking alcohol in the initial stages of healing any injury. RUNNING OR OTHER An increase in heart rate increases the flow of blood EXCESSIVE around the body. This will cause blood to accumulate in EXERCISE the area faster. Take the opportunity to rest. Massaging the area, once again, will stimulate the flow MASSAGE of blood to the area. Avoid massage in the initial stages of injury. 13

What I Have Learned For the last time, share your final insights by completing the following sentence prompts. 1. I will protect myself… ___________________________________________________________________ ___________________________________________________________________ 2. I will follow… ___________________________________________________________________ ___________________________________________________________________ 3. I will make sure before engaging in any physical activity/sports… ___________________________________________________________________ ___________________________________________________________________ 4. I will be aware… ___________________________________________________________________ ___________________________________________________________________ 5. I will prevent myself from sports injuries by… ___________________________________________________________________ ___________________________________________________________________ What I Can Do Task 3: Let’s Make a Table Flipchart Make a flipchart on Safety Practices and Sports Injury Management. Ask your teacher to check your draft. Print the chart and place in a folder. Include pictures to make your flipchart more attractive. Your flipchart will be graded according to the following rubric. RUBRIC ON TABLE FLIPCHART MAKING Criteria Advance Proficient Approachin Developing Beginnin (5 pts.) (4 pts.) g (2 pts.) g Accuracy of Content All Almost all Proficiency Not much of (1 pt.) information information (3 pts.) the Informatio Much of the information n is not information 14

Visual is true and is true and is true and is true and true and attractivene correct. correct. correct. correct. correct. Format Format Format ss Format and Format and and lay- and lay-out and lay-out lay-out are lay-out out are are very are organized. lacks disorganiz attractive. attractive. Graphics organizatio ed. Graphics Graphics and pictures n. No and picture and Graphics are good but graphics and are too few Graphics and pictures go and pictures well with pictures that texts are used are good dominate pictures do in the the content but are too the material. not go well making of and many that with the text the 4-6 making the material. information they grammatical . dominate errors and material 10 or more disorganize grammatic Grammar No the /or material. misspelled d. al errors and spelling grammatic and /or 1-3 words. 7-9 misspelled al errors grammatic grammatical words. errors and and /or al errors / 20 and /or /or misspelled misspelled misspelled words. words. words. Total Score: Assessment TRUE OR FALSE Direction: Write T if the statement is true and F if it is false. Write your answer on the space provided before the number. __________________1. Inflammation is the first step of the healing process, which increases blood flow to the injured area. __________________2. Exercising can cause further damage to the injured part. __________________3. Massage increases swelling and bleeding into the tissue, prolonging recovery time. __________________4. Injury evaluation is NOT the same as diagnosis. __________________5. Proper warm-up is essential for injury prevention. __________________6. Concussion is a life-threatening injury because it disrupts the normal function of the brain. MULTILPLE CHOICE Direction: Choose the best answer from the given choices. Encircle the letter of the correct answer. 7. Which of the following is classified as acute injuries? A. Bursitis B. Osteoarthritis C. Stress Fracture D. Strain 15

8. These are damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb. A. Acute InjuriesB. Chronic injuries C. Concussion D. Injuries 9. In the acronym PRICED, what does P stands for? A. Perform B. Place C. Precise D. Protection 10. In the acronym HARM, what does H stands for? A. Hands B. Heat C. Help D. Hot Task 4: What’s Going On? Directions: Read and analyze carefully the situations below. Then, answer the questions that follow. While watching a basketball game, you see your friend go for a lay-up. Another player tried to block his shot and bumped your friend in mid-air. Your friend lost his balance and fell on his back and his head hits the floor. It took several minutes before your friend was able to get up. You saw him limp as he walks toward the bench. 1. Write two injuries that your friend could have suffered from the fall. ___________________________________________________________________ ___________________________________________________________________ 2. Are these injuries acute or chronic? Why or why not? ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ 3. Should your friend be examined by a doctor? Why or why not? ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ 16

References Department of Education (2015). Physical Education & Health Learner’s Material 10. Pasig City: Department of Education. Luig, P., & Henke, T. (2012, February). Safety in Sports - General Guidelines for the Development and Implementation of Sustainable Safety Management Schemes in High Risk Sports in the EU Countries. Retrieved January 15, 2021, from https://www.researchgate.net/publication/262891278_Safety_in_Sports_- _General_Guidelines_for_the_Development_and_Implementation_of_Sustainable_Safety_Man agement_Schemes_in_High_Risk_Sports_in_the_EU_Countries 8 Most Common Sports Injuries. (n.d.). Retrieved January 15, 2021, from https://www.polarisspine.com/blog/8-most-common-sports-injuries Staff, F., & Jswords. (2020, May 26). Common Sports Injuries - Acute and Chronic. Retrieved January 15, 2021, from https://familydoctor.org/common-sports-injuries/ Sports Injuries - Chronic injuries are caused by overusing the same muscle groups or joints. (2020, August 19). Retrieved January 15, 2021, from https://www.backtohealthphysio.com.au/sports-injuries/ Dislocation: First aid. (2020, June 03). Retrieved January 15, 2021, from https://www.mayoclinic.org/first-aid/first-aid-dislocation/basics/art-20056693 17

Stress fracture. (2021, January 10). Retrieved January 15, 2021, from https://en.wikipedia.org/wiki/Stress_fracture Quinn, E. (n.d.). 6 Top Tips for Staying Safe When Playing Sports. Retrieved January 16, 2021, from https://www.verywellfit.com/how-to-prevent-sports-injuries-3119270 Sports Injury Prevention Tips. (n.d.). Retrieved January 16, 2021, from https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports- injuries/Pages/Sports-Injuries-Treatment.aspx Lindsey Barton Straus, J. (n.d.). P.R.I.C.E. Is Right First Aid For Muscle and Joint Sports Injuries. Retrieved January 16, 2021, from https://www.momsteam.com/health-safety/general-safety/first- aid/P.R.I.C.E.-protection-rest-ice-compression-and-elevation-rice-first-aid-sports- injury#:~:text=The%20five%2Dstep%20process%20for,%2C%20Compression%2C%20and%2 0Elevation). https://www.polarisspine.com/blog/8-most-common-sports- injuries#:~:text=Strains,torn%2C%20damaged%20and%20in%20pain. Accessed April 15, 2021 https://www.coursehero.com/file/78588297/PE-week-1-and-2-Q3docx/. Accessed April 15, 2021 https://www.coursehero.com/file/53393715/Sports-injuriespptx/. Accessed April 15, 2021 Rather, Hilal Ahmad (n.d.). Physical Education Base and Basics: Part 2. Notion Press. 2018. Accessed April 15, 2021. https://books.google.com.ph/books?id=bRhgDwAAQBAJ&dq=a+stress+fracture+is+a+fatigue- induced+bone+fracture+caused+by+repeated+stress+over+time.+Instead+of+resulting+from+a+sing le+severe+impact,+stress+fractures+are+the+result+of+accumulated+injury+from+repeated+subma ximal+loading,+such+as+running+or+jumping.+Because+of+this+mechanism,+stress+fractures+are+ common+overuse+injuries+in+athletes.&source=gbs_navlinks_s Hong, Tan Chyn. 2017. Telling Them Apart: Chronic and Acute Sports Injuries. Health Plus by Mount Elizabeth Hospitals. Accessed April 27, 2021. https://www.mountelizabeth.com.sg/healthplus/article/telling-them-apart-chronic-and-acute- sports- injuries#:~:text=1%20Stress%20fractures%202%20Tennis%20elbow%203%20Shin,Ankle%20sprain% 207%20Groin%20pull%208%20Hamstring%20strain https://www.hopkinsmedicine.org/health/conditions-and-diseases/arthritis/osteoarthritis. Accessed April 27, 2021 Wheeler, Tyler. 2019. Bursitis. WebMD. Accessed April 27, 2021. https://www.webmd.com/pain- management/arthritis-bursitis https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat- cramps-heat-exhaustion-heat-stroke. Accessed April 27, 2021 http://podiatrymed.co.nz/services/sports-injury- management/#:~:text=Sports%20Injury%20Management%20is%20the,damaging%20or%20compro mising%20their%20body. Accessed April 27, 2021 https://pivotalmotion.physio/managing-acute-soft-tissue- injuries/#:~:text=HARM%20stands%20for%20Heat%2C%20Alcohol,to%20maximise%20healing%20a nd%20recovery. Accessed April 27, 2021 18

For inquiries or feedback, please write or call: Department of Education – Schools Division of Negros Oriental Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental Tel #: (035) 225 2376 / 541 1117 Email Address: [email protected] Website: lrmds.depednodis.net 19