Week 2 Pe
Week 2 Pe
PHYSICAL EDUCATION – 9
Week 2
SELF LEARNING KIT
FOREWORD
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1. CONTENT STANDARD
2. PERFORMANCE STANDARD
3. LEARNING COMPETENCY
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Tabok National High School
Quiz # 1
Physical Education 9
Identification
I. WHAT TO KNOW
First Aid
Is an immediate and temporary care given to a person who has been
injured or suddenly taken ill. It includes self-help and home care if
medical assistance is not available or delayed.
First Aid
If you lie on your back, make sure that your toes point upwards –
placing a pillow on its side at the end of your bed, with the soles of
your feet propped up against it may help keep your feet in the right
position.
If you lie on your front, hang your feet over the end of the bed– this
will keep your feet in a relaxed position and help stop the muscles in
your calves from contracting and tensing.
Keep your sheets and blankets loose. If you have leg cramps, the
muscles in your leg will suddenly become tight and painful
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2. Sprains
* Is a stretch or tear of a ligament, the band of connective tissues
that joins
the end of one bone with another.
* Are caused by trauma such as a fall or a blow to the body that
knocks a joint
out of position and, in the worst case, ruptures the
supporting ligaments.
* Can range from first degree (minor) to third degree (the worst).
Areas of
the body most vulnerable to sprains are ankles, knees, and
wrists.
3. Strains
* 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 loss of function.
4. Heat Exhaustion
* Is a response to heat characterized by fatigue, weakness and collapse
due to inadequate intake of water to compensate for loss of fluids during
sweating.
First Aid
Have the victim lie down with his/her feet elevated.
Keep the victim cool.
Give him/her electrolyte beverages to sip or make a salted drink.
Monitor the victim for signs of shock.
If the victim starts having seizures, protect him/her from injury and
give first aid for convulsions.
If the victim loses consciousness, give first aid for unconsciousness.
5. Fractures
* 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 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.
First Aid
* Apply the R.I.C.E. method.
* Keep the limb in the position you found it and place soft padding
around the
broken bones. Splint the injury with something rigid, such as
rolled up
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6. Dislocations
* 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 situations that
requires
medical treatments.
First Aid
Leave the joint alone.
Attempting to move or jam a dislocated bone back in can damage
blood vessels, muscles, ligaments, and nerves.
Put an ice pack covered in a clot on the area around the joint. Ice
can ease swelling and pain in and around the joint.
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Ice is an excellent anti-inflammatory and 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 fr at least 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.
PROCESSING ACTIVITY
Instruction:
Answer the following questions in 1 whole size intermediate
paper and 1 long size bond paper.
Question:
1. Injuries may happen anytime, anywhere. List at least 3
factors that can cause injuries.
Note: 1 Long size bond paper and use only PENCIL for your
drawing.
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SCHOOLS DIVISION OF MANDAUE CITY
NIMFA D. BONGO, Ed.D., CESO V
Schools Division Superintendent
DEPARTMENT OF EDUCATION
REGIONAL OFFICE VII
MAURITA F. PONCE
LRMDS, Education Program Supervisor
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SYNOPSIS
o Graduated Bachelor in
Secondary Education Major in
Physical Education, Health and
Music (PEHM) at University of
Cebu, Main Campus, Cebu City.
o Master of Arts in Teaching
Physical Education (MATPE) 40
units at Southwestern University,
Cebu City
o Presently, the MAPEH
Coordinator of Tabok National
High School, Tabok, Mandaue
City.
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Answer Key
Quiz # 1 – P.E. 9
1. Weight
2. Height
3. Curl-ups/Partial Curl-ups
4. Sit-and-Reach
5. Zipper Test
6. Cardiovascular Endurance
7. 3-Minute Step Test
8. Push-ups/90 deg. Push-ups
9. Stork Stand Balance Test
10. Standing Long Jump
11. 40m Sprint
12. Weight
Height (m)2
13. 24.6-29.9
14. Below Normal/Underweight
15. Philippine Physical Fitness Test