Grade level- Strand: Grade 11

Subject: PE and Health 1

SHS
UNIT 2: Injuries Associated in Endurance and PE11-Q2-WEEK 5 and 6
Muscular Strengthening Exercises and their
TIME LEARNING COMPETENCY LEARNING TASK MODE OF DELIVERY
ALLOTMENT
1 Hour 1. Discuss the common  The student will Parent/ Guardian will
injuries associated in interview an athlete go to school every
PA participation, though the use of the Friday for retrieval and
social media for distribution of printed
sports and other modules.
activity 1.
recreational activity  The student will
research an injury
2. Identify the basic first- related to PA
aid in facilitating injury participation which
related activity. shall be illustrated in
a short bond paper.
Codes:
PEH11FH-Ik-t-10
PEH11FH-Ia-t-12

What’s New

Although increasing physical activity has number of benefits for young people, it may also
increase the risk of injury because all physical activity has inherent risk of injury. On the contrary, a
well-designed exercise routine might lessen the occurrence of injuries related to the type of
exercise done.

Aerobic Training Injuries

Aerobic and fitness classes involve the movement of large muscle groups in continues
rhythmic activity to music. There is more than a dozen of aerobic dance hybrids, many of which
are extensions or combinations of high and low impact.

Aerobics is associated with significant number of sport injuries which falls into two groups:
A. Traumatic – these result as a result of a fall, twist or similar accident and most often
involve the ankle or knee.
B. Overuse injuries – these usually develop gradually, often as a result of change in the
amount of intensity of aerobics, or due to a training error. Shin pain is the most common
overuse injury, while foot and knee overuse injuries are also common.

Back injuries may also be caused, or aggravated by aerobic exercise.

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Preventing Aerobic Injuries

 Be prepared – do warm up, stretch and cool down.

 Use good technique and practices – follow the suggestions of your fitness instructor about
how to improve or correct your technique.
 Wear the right gear – wear footwear specifically designed for aerobics. Good fit, stability,
secure lacing and good forefoot cushioning are important features of an aerobic shoes.
Choose clothing that fits well and has good moisture transfer properties.
 Check the environment – make sure that you have your fitness instructor as you perform
aerobic activity. Venues such as track and field and fitness gym must be safe and
comfortable with good ventilation. Check for the stability and usability of equipment’s like
stationary bikes, treadmill etc.,
 Know yourself and the sport – choose activities that are suited to your fitness level. You
must also know how to use the equipment’s properly and safely.

Resistance Training Injuries

Weight lifting is one of the most iconic exercises of them all – throughout history people
have engage in weight lifting to make themselves stronger, increase their muscle mass and
develop their fitness

A. Knee Injuries – is generally assumed to be a particularly vulnerable joint to damage from

weight lifting, particularly squats or any exercise that put sudden pressure on the leg.
Common Knee Injuries - OrthoInfo - AAOS

B. Back Strain – almost every weight lifting exercise will put increase and unfamiliar weight on
the back which is the frame supporting all the muscle groups in your upper body. Dead lifts,
bench press, rows and curls can result in strain on muscles and Tendons, even torn
ligaments in severe situations. The best way to prevent this is to remember the old adage –
“lift with your knees and not your back”. Form is essential and you should never begin a rep
without confirming your back in straight, supported and engaged. Proper stretching before
and after a set can also increase the elasticity of your back and reduce any unpleasant
strains.
Back Strains and Sprains (clevelandclinic.org)

C. Shoulder Tension – an increase in bodybuilding style exercises over purely strength-

based lifting have resulted in focused on developing the definition and appearance of
specific muscle groups. Exercise which isolates the shoulder muscles and upper body can
result in disproportional stress to key joints and soft tissue.
The Reasons Your Shoulder Tension and Emotions are So Connected - Organic Authority

D. Neck and Spine Stress – overloading on your weight limit or pushing too hard beyond
point of fatigue can result in mistake slipping into your movements and causing sudden
sharp pain to these areas. Poor posture and loose grip are reasons for these injuries.
How Stress Impacts Your Neck and Spine: Edward Carden, MD: Interventional Pain Management Physician
(dredwardcarden.com)
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Preventing Work out Injuries

 Warm – up and Cool- down – every work out should begin in warm-up and end with cool-
down period.
 Stretch – do dynamic stretching before and after your work out.
 Do Overload Progression – begin with exercise routine or start a new workout program
slowly and gradually increase the frequency, intensity, and duration.
 Do cross training – vary your work out. Don’t overuse one set of muscles.
 Listen to your body – if you get the feeling of pain, stop for a while or a day to rest your
body. Don’t rush to the point where you get to the point of pain. Injuries happens when you
do same routines every work out sessions. Muscle requires 48 to 72 hours to heal.
 Fuel your body – drink plenty of water before, during, and after you work out. Eat small
meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your
work out, eat healthy carbs and protein snack to replenish your energy stores.
 See a trainer – follow your trainer’s advice to monitor if you are doing right on your
routines.
 Wear appropriate attire – wear proper gear for your work out.

Facilitating Aerobic and Muscular Strength and Resistance during COVID-19 Pandemic

The vast spread of SARS-COV 2 also known as COVID-19 has resulted in the decrease
number of participation sports and other physical activities. These results in more serious situation
such as detraining for elite athletes and increase sedentary behaviors due to series of self-
quarantine, isolation, prohibition on training facilities such as fitness gyms and sports track and
courts. Today, we are facing challenge on how to facilitate PA with compromising health of the
individual. It is very important that follow the IATF health protocols to ensure safe and healthy
environment while performing activities. These includes, sanitation and hand-washing, wearing of
facemask and shield, observe one-meter social distancing, cleanliness of facilities and
equipment’s every use, measuring body temperature before entering in any sports facility and
contact tracing protocols. Moreover, the risk of wearing facemask must be considered. According
to research studies, there is an increase physiological burden in athletes wearing facemask during
training. Furthermore, most sports and recreational activities are social gathering nature, therefore,
it is inevitable scenario that we don’t contact with people, friend, and colleagues during activities.

The RICE Procedure

Rest – Avoid using the affected muscle or joint. This may mean not using the affected area for
several days.
Ice – helps reduce pain and swelling. Place ice cubes in plastic bag in a towel. Hold the towel
wrapped bag on affected area for 20 minutes. Remove the bag for 20 minutes. Repeat this
process every three hours over the course of 72 hours.
Compression – light pressure with an elastic bandage can help reduce swelling. The bandage
should not be so tight that it cuts off the blood supply to the area, and it should be loosened
at night.

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Elevation – raising the affected limb above the level of head helps reduce pain and swelling,
especially at night.

RICE Method for Injuries (Rest, Ice, Compression, Elevation) (webmd.com)

What is It?

Activity 1: Interview

Direction: Identify an athlete or any of your friends which undergo recreational or sports activities.
Ask the following questions written below. You may do phone calls, messenger calls, zoom
meeting, google meet or any apps available that are comfortable and safe for you. Write their
answers on a separate paper. Provide pictures of your conversation

Question:
1. What is your sport or recreational activity?
2. How frequent do you engage in sports or recreational activity?
3. How do you facilitate your activity?
4. How do you take care of yourself during sport or recreational activity engagement?
5. What can you say about the COVID-19 vaccine being imposed in your place.
6. Do you agree about the government issuing

What’s More

Activity 2: Illustration
Direction: Research at least one related injury in the PA that you do. Give description on the
injury. Paste or draw your illustration on a short bond paper.

Reference:

Physical Education and Health (Volume 1) by Lualhati Fernando-Callo and Peter Dajime; Senior High
School, Rex bookstore, first edition, 2016
www.betterhealth.vic.gov.au – Aerobic – preventing injury – Better Health Channel
www.thepsyiocompany.com – Most Common Weight Lifting Injuries
www.webmed.com – Workout Injuries: Prevention and Treatment

Key to Correction:
Key to Correction:
Activity 1: answer may vary
Activity 2: answer may vary

Submitted By: Validated by:

JONEL G. PAULINO EDUARD O. GONONG

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SHS – Teacher MT II - SHS

MEILANI G. DINGLASAN
HT V – MAPEH