Activity Title

RECOMMENDED ACTIVITIES FOR RESTORING

STRENGHT AND CONDITION
“ RECREATIONAL WALKING “
LEARNING ACTIVITY SHEET #5
Learning Targets

At the end of this lesson, the learners will have:

Explain the importance of observing safety practices in performing sports, exercise
and recreational activities
Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

WALKING
- Is a great way to improve or maintain your overall health. Just 30 minutes every day can
increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle
power and endurance.
- It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes,
osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and
doesn’t require any special equipment or training.

PHYSICAL ACTIVITY
- Does not have to be vigorous or done for long periods in order to improve your health. A
2007 study of inactive women found that even a low level of exercise- around 75 minutes per
week-improved their fitness levels significantly, when compared to a non-exercise group.
- Walking is low impact, requires minimal equipment, can be done at any time of day and can
be performed at your own pace. You can get out and walk without worrying about the risks
associated with some more vigorous forms of exercise.
- Walking is also a great form of physical activity for people who are overweight, elderly, or
who haven’t exercised in a long time.
- Walking for fun and fitness isn’t limited to strolling by yourself around local neighborhood
streets. There are various clubs, venues and strategies you can use to make walking an
enjoyable and social part of your lifestyle.

HEALTH BENEFITS OF WALKING

- You carry your own body weight when you walk. This known as weight-bearing exercise.
Some of the benefits include:
Increased cardiovascular and pulmonary (Heart and Lung
fitness) Reduced risk of heart disease and stroke
Improved management of conditions such as hypertension (High blood
pressure) high cholesterol, joint and muscular pain or stiffness, and diabetes
Stronger bones and improved balance
Increased muscle strength and
endurance Reduced body fat.

 Walking for 30 minutes a day

-To get health benefits, try to walk for at least 30 minutes as briskly as you can on
most days of the week. “Brisk means that you ca still talk but not sing, and you may be
puffing slightly. Moderate activities, such as walking pose little health risk but, if you have a
medical condition, check with your doctor before starting any new exercise program of
physical activity.
 Make walking part of your routine
-Try to make walking a routine- for example, try to walk at the same time each day.
Remember, you use the same amount of energy, no matter what time of day you
walk, Do what is most convenient for you. You may find that asking someone to walk
with You will help make it regular activity. Some people find that keeping an activity
diary or log also makes it easier

 Warm up and cooling down after walking

-The best way to warm up is to walk slowly. Start off each walk at a leisurely pace
to give your muscles time to warm up and then pick up the speed. Afterwards,
gently stretch your leg muscles particularly your calves and front and back thighs

-Stretches should be held for about 20 seconds. If you feel any pain, ease off the
stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause
microscopic Tears, which lead to muscle stiffness and tenderness
 Activity Title

RECOMMENDED ACTIVITIES FOR RESTORING

STRENGHT AND CONDITION
“ CYCLING “
LEARNING ACTIVITY SHEET #4
Learning Targets

At the end of this lesson, the learners will have:

Explain the importance of observing safety practices in performing sports, exercise
and recreational activities
Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

What is cycling?
It only takes two to four hours a week to achieve a general improvement to
your health.
 Low impact- it cause less strain and injuries than most other forms of
exercise.
 A good muscle work out- cycling uses all of the major muscle groups as you
pedal
ofEasy- unlike some other sports, cycling does not require high levels
physical skill. Most people know how to ride a bike and, once you
learn, you don’t forget.
 Good for strength and stamina- cycling increase stamina, strength and
aerobic fitness.
 As intense as you want- cycling can be done at very low intensity to begin with,
if covering from injury or illness,
 A fun way to get fit- the adventure and buzz you get from coasting
down, hills and being outdoors means you are more likely to continue to
cycle regularly, compared to other physical activities that keep you
indoors or require special times or place
sedentary(sitting)
Time- efficient- as a mode of transport, cycling replaces
time spent driving motor vehicles or using trams, trains
or buses with healthy exercise
Health Benefits of Regular Cycling
- Cycling is mainly an aerobic activity, which means that your heart,
blood vessels and lungs all get workout. You will breathe deeper,
perspire and experience increased body temperature, which will improve
your overall fitness level.

 The health benefits of regular cycling included-increased cardiovascular

fitness
Increased muscle strength and
flexibility Improved joint mobility
Decreased stress levels
Improved posture and
coordination Strengthened bones
Decreased body fat levels
Prevention or management of
disease Reduced anxiety and
depression
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce
the chances of experiencing many health problems.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raise your metabolic
rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling
must be combined with a healthy eating plan. Cycling is a comfortable form
of exercise and you can change the time and intensity- it can be built up
slowly and varied to suit you.
Cardiovascular disease and cycling
Cardiovascular disease include stroke, high blood pressure and heart
attack. Regular cycling stimulates and improves your heart, lungs and
circulation, reducing your risk of cardiovascular disease.
Cycling strengthens your heart muscle, lowers resting pulse and reduces
blood fat levels. Research also shows that people who cycle to work have two
to three times less exposure to pollution than car commuters, so their lung
function is improved. A Danish study conducted over 14 years with 30,000
people aged 20 to 93 years found that regular cycling protected people from
heart disease.
Cancer and Cycling
Many researcher have studied the relationship between exercise and cancer,
especially colon and breast cancer. Research has shown that if you cycle,
the chance of bowel cancer is reduced. Some evidence suggests that regular
cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health
concern. Lack of physical activity is thought to be a major reason why people
develop this condition. Large-scale research in Finland found that people who
cycled or more than 30 minutes per day had a 40 percent lower risk of
developing diabetes.
Bone Injuries, Arthritis and Cycling
Cycling improves strength, balance and coordination. It may also help to
prevent falls and fractures. Riding a bike is an ideal form of exercise if you
have osteoarthritis, because it is a low-impact exercise that places little
stress on joint.
Cycling does not specifically help osteoporosis (bone-thinning
disease) because it is not a weight bearing exercise
Mental Illness and Cycling
Mental health conditions such as depression, stress and anxiety can be
reduced by regular bike riding. This is due to the effects of the exercise itself
and because of the enjoyment that riding a bike can bring.
 Activity Title

RECOMMENDED ACTIVITIES FOR RESTORING

STRENGHT AND CONDITION
“ WATER TRAINING “
LEARNING ACTIVITY SHEET #3
Learning Targets

At the end of this lesson, the learners will have:

Explain the importance of observing safety practices in performing sports, exercise
and recreational activities
Identifies activities for restoring strength and condition of participants after rehabilitation
Learning Concepts

 Exercise in a swimming pool and use the water’s resistance to build strength and
power or its buoyancy to recover from injury.
 Since water provides resistance from all vectors and angles, exercising in it
can be more challenging than working out on a dry land. It’s far more difficult
to slog the length of a pool than it is to sprint through air.
 At the same time, the water’s buoyancy provides extra support for your
muscle and joints. Running on land can be jarring joints because the full force
of each step resonates through your body.
 Running in water, on the other hand, reduces the impact of each foot strike,
minimizing wear on muscles and joints.
 This helps prevent injuries and allow those who are already injured to continue
working out and building strength while they heal.
 The following workout, designed by exercise physiologist and owner of the
Strong Made Simple gym in San Diego, “Brian Tabor”., Tabor, who had led
injured San Diego Chargers football players in similar water exercise, says
this simple routine will help you build conditioning and explosiveness, and it
will take less than 30 minutes

A note about etiquette:

-Pool are shared spaces, so be sure to pay attention to your environment. Practicing
good pool manners begins with being aware of those around you Carve out a small
space for your aquatic workout and avoid sprinting in the same lane as lap swimmer or
splashing unsuspecting swimmers.
Warm-up
Begin your pool workout with a quick warm-up.
Simply jump into the pool and do a slow march in place.
Swing your arms while bringing your knees up, keeping
your core muscle engaged. March in place for 45
seconds, followed by a 15 seconds break. Repeat 3x.

High Knee Sideways March

Stand in the pool where the water is chest
high.
March your left knee up, and swing your right
arm forward at the same time
As your left knee comes down, march your right
knee up and swing your left arm forward.
Move laterally through the water as if you
 were walking sideways across a room instead
of front to back.

- Duration: Continue for 30 seconds in one

direction to complete one set. Take a 15
second break, then reverse direction.
Complete two sets in each direction for a
total of four sets.

- Carioca
Still In chest-high water, with your feet a few
inches apart, stand sideways in the lane with
your left side facing the direction you’ll be
travelling.
Cross your right foot in front of your left foot
Move your left foot out and step it to the left
to return to your beginning stance ( you will
be moving away from your starting point)
use your arms for balance.
Next, place your right foot behind your left
foot. Then once again, move your left foot
out, stepping to the left, to return to your
begging stance. Continue this pattern as you
travel down the lane.
As you get more comfortable with the
movement, incease your speed.
Duration: Complete two 30-seconds sets in
each direction, for a total of four sets. Make
sure to rest for 15 seconds between sets.

- Sideways Broad Shuffle

Standing sideways in the lane in chest-high
water, lift your lead leg (the one on the side of
the direction you will be travelling) and take a
big step to the side.
Pull yourself sideways with your lead leg,
bringing your legs together
Continues to take large sideways steps, reaching
out with your lead leg letting. It propel your
body sideways.
Move quickly and explosively throughout the
movements, almost like a lateral jump.
Begin a new set by switching directions and
allowing your trailing leg to become your
lead leg.
Duration; Complete two 30 seconds sets in
each direction for a total of four sets. Rest for
15 seconds between sets.
- Rotation Wake
Take a wide stance in chest-high water
with your arms extended forward and
palms flat together.
Using your legs and hips to drive the
movement, twist at your waist drive your
arms horizontally through the water, rotating
right and left about 180 degrees
Continues twisting back and forth, alternating
sides,
Duration: Complete four 30 seconds sets, with
 a 15 seconds break between each
 Break Your Wake
Beginning in chest-high water, sprint down
the length of the pool as quickly as possible.
When you get to the end of a self-determined
distance or depth , quickly turn around and
drive through the ensuing wake o f water This
will create addition resistance for you to
sprint against.
Duration: Repeat the activity for a total
\of five minutes; resting as needed
between sprints.

 Split-Stance Fly
Standing in shallower water, facing forward
in your lane and keeping your hips square,
step back with your left leg and drop your left
knee to about an inch or two above the pool
floor. At this point, the water should be chest
or shoulder high.
Extend your arms out to the side with
your palms facing forward. Keep your
arms submerged underwater.
Bring your arms together in front of you until
your palms touch, then return your arms to
the original position. You should feel your
shoulders and upper back working. Make sure
to engage your legs, hips, and core.
Duration: Complete four 30-second sets with
a 15-second break after each one. Switch legs
for each set.
 Activity Title

PREVENTION OF SPORTS INJURY

Learning Targets

At the end of this lesson, the learners will have:

Explain the importance of observing safety practices in performing sports, exercise and

LEARNING ACTIVITY SHEET #2

recreational activities
Demonstrate safety practices consistently in sports, exercise and recreational activities.
Learning Concepts

SEQUENCE OF SPORTS INJURY PREVENTION

1. Establish the extent of the injury:
- Incidence
- Severity
2. Establish the etiology and mechanism of the injury
3. Introduce preventive measure
4. Assess its effectiveness by repeating step 1

RISK FACTORS FOR SPORTS INJURY

 INTRINSIC FACTORS- factors inherent to the athlete
Modifiable
-Muscle strength/power
-Flexibility (determine range of motion)
-Skill level
-Health (history of previous injury and join instability)
Non-
Modifiable
-Age
-Gender
-Ethnicity
-Genetics
 EXTRINSIC FACTORS- factors not inherent to the athlete
Training
Nutrition
Equipment
Others

FACTORS IN HE PREVENTION OF SPORTS INJURIES

1. WARM UP- warm up are the exercise done prior to sport

 General Exercise e.g. Jogging
 Specific Exercise (appropriate movements for the particular sport or activity)

2. STRETCHING
 Basic Principles of stretching:
-warm up prior to stretching
-stretch before and after exercise/sport
-stretch gently and slowly
-stretch to the point of tension but not pain

 Types of Stretching
Statics stretching -the stretch position is assumed slowly and gently held
 for 30-60 sec. and relaxed
-the athlete should not experience any discomfort
-static stretching produce least amount of stretch and
is The safest method to increase flexibility

Ballistic stretching – the muscle is stretched to near its limit, then

stretched further with a bouncing movement.
-stretching a muscle against increased tension
Heightens the chances of injury, hence not
commonly used
Proprioceptive neuromuscular facilitation stretching (PNF)
-PNF stretching may produce greater flexibility than
other stretching techniques
-major disadvantage is tendency to overstretch
-performed under supervision
3. TAPING AND BRACING
 Taping (or Strapping) and bracing ate to used to restrict undesired, potentially
harmful motion and allow desired motion.
 Indicate for the use of Taping and Bracing :
Prevention-used as a preventive measure in high risk
activities e.g. basketball player’s ankles
Rehabilitation-used as a protective mechanism during the heading
and rehabilitation phases.
 TAPING –restricted undesired motion
-good tape should be adhesive strong and on irritant
-suitable joints for taping are ankle,
-taping may enhance proprioceptive beside mechanical support.
 Complication of taping:
Reduced circulation due to tight
taping Skin irritation
Failing of support when the material threshold is exceeded
 BRACING –provide mechanical support and prevent undesired motion.
-athlete can put brace by himself/herself
-slipping during use, weight of the brace, sizing are the
major disadvantages
4. PROTECTIVE EQUIPMENT
-They shield various body parts against injury without interfering with
sporting Activity
-They can also be sued on return to activity after injury to prevent direct
contact with the injured part
-Protective equipment include helmets, face shield, knee pads, shin pads,
shoulder pads, wrist guards gum shield gloves etc.
5. ENVIRONMENT FACTORS
-Extreme cold and hot weather can cause injury to sportsmen.
-Extreme heat can produce heat cramps and heat prostration
-Uneven, wet, icy surface cause falling, collision, sliding of the players
-Athlete must be aware of signs of hypothermia, heat prostration
-They must be well prepared for the extreme weather with appropriate
clothing and training.
6. SUITABLE EQUIPMENT
-Equipment should be used according to the capacity of the athlete.
e.g. children should use junior racquets for tennis, smaller bats for
cricket -Equipment should be sports specific
e.g. using running shoes for football will lead to injury of
forefoot -A defective equipment can lead to injury

7. APPROPRIATE TRAINING
-This includes giving sport specific training towards improving performance in
 the given sport.
-There should be adequate rest between competitions
-Training must be according to individual needs as every individual differ in
their skill, power, strength, food habits, tolerance etc.
8. NUTRITION
-Inadequate repletion of glycogen occurs due to under nutrition causes a
reliance on fat and protein stores resulting in person breakdown which
in turn leads to soft tissues injury.
-Intense training cause skeletal muscle breakdown which is exacerbated
by inadequate protein intake.
-Inadequate hydration may compromise blood flow to working muscles
increasing susceptibility to injury.
-Inadequate intake of micronutrients like calcium, phosphorus result in
altered bone metabolism resulting in injury .
 Activity Title

PREVENTION AND REDUCTION OF INJURIES

Learning Targets

LEARNING ACTIVITY SHEET #1

At the end of this lesson, the learners will have:
Explain the importance of observing safety practices in performing sports, exercise and
recreational activities
Demonstrate understanding of safety, injury prevention and management in sports, exercise
and recreational settings for prompt and proper response during emergencies.
Learning Concepts

What is First Aid?

 Any immediate assistance or treatment given to a casualty who is injured or suddenly taken ill, before the
arrival of skilled medical help is known as first aid.

 In an emergency situation injuries are often aggravated due to lack of adequate and proper care.
 Proper first aid always helps to reduce casualties in a post disaster situation.
The aim of first aid is to:
Preserve life and limbs
To limit further injuries or limit worsening of the injury.
To promote recovery

- First aid is limited to the assistance rendered at the time of emergency with materials that
may be available. Re-dressing of injuries and any amount of after treatment is outside
the scope of first aid. Always remember the golden rule: “ first do no harm”
- A first aid provider should use Personal Protection Equipment’s such as a personal
mask, latex glove, eye protection and apron or gown, if necessary.
Administering first aid
As a first aid provider, perform first things first such as prioritizing and carrying out first aid
procedure quietly without panic.
- doing your best – first aid is a skill based on konowldege, training, and experience.
- weight up the risk- while following the golden rule, “first do no harm”, you must also accept
the principle of the “calculated risk”
- being criticized- first aiders often express fears of doing something wrong, and even being sued.

Initial assessment (primary survey)

 After ensuring your own safety, check if general responsiveness of the victim.
 Always call for help

 Assess the casualty in the position he was found

 Check for Airway, Breathing and Circulation (ABCs of resuscitation). These three are
required for maintaining life.
 Check for the level of consciousness by:
Tap on shoulder and as “ are you OK”
Gently shake him or pinch him gently
 Conscious victim’s ability to speak ensures proper air way or that the air passage is not
blocked.

 For unconscious victim, put your ear over victim’s mouth and nose and listen for
breathing. If you do not see, her or feel patients breathed air, or the victim is not breathing
normally, start Cardio pulmonary Resuscitation (CPR)

 After you have determined victim’s responsiveness and breathing, check for
adequate circulation by feeling the pulse in the side of neck.

 After ensuring that the patient is conscious and breathing normally, then proceed with
your next assessment ( secondary survey)

 Check for deformity, obstruction, tenderness and swelling in head, neck, chest, back,
abdomen and pelvis.

The main objectives of the first aid are as follows:

 Prevent the worsening of the conditions of the victims.
Many fatalities happen because victims received too late or because of ignorance of
people at the scene in administrating first aid. If a victim suffers a wound that is bleeding a
little, try as quickly as possible to stop the bleeding in order to prevent a serious blood
shortage.
 Prevent additional victims
During a disaster situation there can be large number of victims. The purpose of first aid
is to prevent this number from growing and the victims’ conditions from worsening, when
helping someone is drowning in a river, the helper should be able to swim and
understand the condition of the river current. This is to prevent the helper from also
drowning and increasing casualties.
 Facilitate further handling
First aid is only a temporary measure and therefore will still need further aid from
competent official and agencies such as midwives, medical aides, doctors, and hospitals.
Therefore when administering firs aid, refrain from methods that could complicate
further aid treatment, do not put strange ointment on the wound because it will have to
be cleaned once the person get, and this would definitely takes valuables time.
 Mitigate the victim’s suffering
By administering first aid, hopefully physical suffering such as pain and panic can be
minimized. Give encouragement, help will be coming soon; the wound is not so
serious; wrap a bum with young banana leaves.