Direction: Choose the
best answer from the
given choices. Write
your answers in your
activity notebook.

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

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.

Sprain
Strain
Fracture
Dislocation
Concussion

What are injuries?
Why is my risk at
getting injured
higher now that I am
more active?

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. The more
engaging the sport or the more rigorous
the exercise is, the higher is the risk for
injuries. However, the potential benefits of
physical activities 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, proper warm-
up and training, 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 or force 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, body
position, 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 the combination of
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,
elastin fibers present and
the actual position of the
body structure at the time it
was exposed to these forces.

Jumping and landing on a fully
extended leg can cause injury
than when it is extended and
flexed gradually upon landing
thereby absorbing the impact
which could have caused an
injury. 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, injuries including 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 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. Remember: ligament
is to sprain, muscle-tendon
unit is to strain, fractures and
dislocations is for bones.

COMMON
SPORTS
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 hamstrings,
pulled groin muscles and
strained quads. Most strains
are minor and 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 sprains, wrist and
elbow sprains, etc.

Sprains 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 by
wearing the appropriate
padding, 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

“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
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

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-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.