Physical Activity Frequency of Estimated Risk Safety

Activity Time (In Factor Checklists

minute) Rating Included
(RFR)
Indoor Soccer 3 practices + 1 game 2
per week
✓
Inline Skating 5 days-to and from 2
school
✓
Jogging 2 times per week 60 mins 2
✓
Biking 1-2 times per week 45 mins 2
✓
Basketball 1-2 games per day 90 mins 2
✓
Rm 4-PA: Personal Physical Activity Plan

Safety Variables (Risk Areas) Potential Risks Involved Personal Strategies to Minimize Risks
Level of Instruction  Muscle and skin  Take breaks, listen to your
 Jogging injuries body, warm up and cool
 Cycling  injuries, and falls down, fluid intake and
 Basketball  Injuries to the replacement.
lower body,  Wear brightly colored
mostly ankle clothing. It is harder for
sprains. motorists to see you if you
are dressed in dark or dull
colors.
 Always warm up and stretch
before practice and games.
Level of Supervision  Due to poor or  If you're a newbie, you
 Jogging missing should always have a guide
 Cycling directions for a or supervisor when riding a
 Basketball warm-up that is bicycle.
specific to the  This activity needs to be
activity, under supervision or with
beginners may active senses to ensure
become safety.
exhausted,  To avoid risks, a coach
collapse, or should be around to help a
experience person in basketball and
cramping. preparing the body.
 Walking can be
with no
supervision as
long as the
person is being
careful and is
following the
 safety
procedures.
 Basketball is a
supervision
should need
enough warm up
before
basketball to
prevent cramps
and injuries.
Equipment  To begin, you'll  Use the right gear to reduce
 Jogging require the basic your risk of injury and
 Cycling running apparel, prevent injuries. Alternate
 Basketball including a the muscles you work every
running shirt with other day when you
long and short exercise. After exercising,
sleeves, running slowly wind down.
pants in both  Put on the appropriate safety
lengths, and gear, such as a helmet,
cozy running supporting gloves, and
socks. stretchy cycling shorts.
 Low-  Select basketball shoes that
maintenance fit snugly, offer support, and
bikes could not are non-skid.
hold up well
during the
activity. This
carries dangers
such as
accidents.
 The majority of
these injuries
are caused by
player contact,
falls, and abrupt
direction
changes on the
court
Facility / Environment  Hazardous  Make sure that all locations
 Jogging circumstances are thoroughly inspected and
 Cycling including wet mended to guarantee
 Basketball floors, cables everyone's safety. Injury
and wires, and risks will be reduced and
rubbish increase prevented as a result.
the likelihood of
accidents and
injury.
Clothing / Footwear  Wearing the  using the proper footwear
 Jogging wrong shoes can and clothing to minimize
 Cycling result in blisters, dangers, paying attention to
  Basketball muscle aches your body, getting enough
and cramps, rest, and recovering.
strains and
sprains, stress
fractures, and
dislocations.
Skill level  Exercises should  Learn the skill gradually,
 Jogging be done don't push yourself too hard,
 Cycling according to and rely on your existing
 Basketball your degree of skills to reduce stress.
skill; avoid
undertaking
challenging
exercises
without the
proper training
and instruction.
due to the
potential for
cramping as well
as bone and
muscle harm.
Experience  Any one of these  Cool down after warming up.
 Jogging three physical Every exercise session
 Cycling activities, for me, needs to start with a warm-
 Basketball makes me feel up and end with a cool-
relaxed and down. Be kind with yourself.
even at home.
My entire body
starts to become
more at ease.
Exercise makes
life more
enjoyable and
delightful. Real
fulfillment comes
from both mental
and physical
effort.
Accessibility  A weak knee is  Carry out any activities that
 Jogging more prone to could assist you get a jelly-
 Cycling bruising and like body.
 Basketball injuries.
Special health Care Needs  Many adults with  Avoid becoming too worn out
 Jogging disabilities and while participating in this
 Cycling chronic health activity to reduce risk.
 Basketball conditions are
able to
participate in
regular physical
 activity, but it's
important to talk
to a healthcare
professional or
physical activity
specialist, like a
physical
therapist or
personal trainer,
to find out how
your condition
may affect your
capacity to
exercise safely.
Personal/ Other  
Considerations
 Jogging
 Cycling
 Basketball