COURSE CODE: PATH Fit 1/movement Enhancement: Topic 2: Safety Guidelines and Health Protocols

COURSE CODE: PATH Fit 1/Movement Enhancement
1st Semester, S.Y. 2021-2022
Module 2: Health Appraisal
Week 2: September 13-17, 2021 | 1st Semester, S.Y. 2021-2022

Introduction
This course reintroduces the fundamental movement patterns that
consists of non-loco motor and loco motor skills, which are integrated with core
COURSE MODULE
training exercises and activities to meet the demands of functional fitness and sports
performance. The course is in conjunction with fitness concepts, exercise and
healthy eating principles. Students will be able to adapt and transfer the movement
competency in different contexts (i.e. use of ordinary materials as training
equipment). This course will also revisit the different opportunities to be physically
active, by doing activities such as walking or cycling as
transportation/recreation, or taking part in a leisurely activity (e.g. jogging,
walking the dog, going to the gym or even training at home). Furthermore, these
course will also include measures in avoiding being sedentary at home for long
periods of time. The impact of physical inactivity may very likely be seen in
many areas such as health and social care and the mental well-being of
students, thus this course will help mitigate the effects of a sedentary lifestyle
among individuals.
Intended Learning Outcomes

ILO 1: Acknowledge the importance of health appraisal before,
during and after Physical Activity performance.
ILO 2: Comprehend the safety guidelines and health protocols set
by the course based on IATF policies.
Topic 1: The PAR-Q Assessment

The PAR-Q+ is a self-administered (do it yourself) questionnaire. It is
designed to assess your readiness to participate in more physical activity or
engage in a fitness appraisal. .
STEPS TO Follow:
1. Start by answering “yes” or “no” to the first seven questions. If you
answer “no” to all of these questions, you can start becoming more
physically active, as long as you begin slowly and build up gradually.
Answering “no” to all the questions also means that it is OK for you to have
a fitness appraisal. Fitness appraisals measure your basic level of fitness so
you can plan the best way to start living more actively.
2. Upload the form and submit.
3. Upon instructors assessment students may be identified as SWAN (Students

With Additional Needs) and will be restricted to perform moderate to high level
intensity of Physical activities in PATH Fit 1.
* Result of this PAR-Q shall be held with CONFIDENTIALITY.
Topic 2: Safety Guidelines and Health Protocols
When people begin a new exercise program, they often push their
bodies too far and put themselves at risk for injury. The common
notion that exercise must be really hard or painful to be beneficial is
simply wrong. Moderation is the key to safe exercise. Safe exercise
programs start slowly and gradually build up in intensity, frequency,
COURSE MODULE
A. Common Sports Injuries

Overuse Injuries
Exercise puts repetitive stress on many parts of the body such as muscles,
tendons, bursae, cartilage, bones, and nerves. Repetitive stress can leads
to microtraumas — minor injuries that would typically heal with enough rest.
When you exercise too frequently, your body never has a chance to repair
these microtraumas. As microtraumas build up over time, you become
prone to overuse injuries, such as:
Damage to elbow cartilage in athletes who throw

COURSE MODULE
Heel bursitis and stress fractures in runners

Nerve entrapment in rowers
Kneecap (patellar) tendinitis in volleyball players
Traumatic Injuries
To build strength and endurance from exercise, you must slowly and
gradually push your body beyond its limits. When you push too far too fast,
the body is prone to traumatic injuries such as sprains and fractures. Many
seasonal sports injuries happen when athletes rush their reconditioning and
do too much too soon with bones, joints, tendons, ligaments, and muscles
they ignored in the off-season.
Risk Factors
There are many risk factors that make injury during exercise more likely.
The duration, intensity or frequency of an exercise is excessive or

rapidly increasing.
The terrain or weather conditions are extreme or irregular.
You use incorrect equipment, such as athletic shoes that are not
designed for your activity.
You have been injured in the past.
You smoke or have led a sedentary lifestyle.
You have low aerobic or muscle endurance, low or imbalanced
strength, or abnormal or imbalanced flexibility.
You have underlying musculoskeletal conditions that predispose you
to injury, such as bowed legs or high arches in your feet.
B. First Aid
Accidents can happen despite safe exercise precautions. If you pull a
muscle (or worse) during exercise, apply a protective device such as a
sling, splint, or brace. Then use the first aid standard for musculoskeletal
injures: rest, ice, compression, and elevation (RICE).
Rest the injury.

Ice it to lessen swelling, bleeding, and inflammation.
Apply a compression bandage to limit swelling.
COURSE MODULE
Elevate the injury above heart level to reduce swelling.
You may use nonsteroidal anti-inflammatory medications such as ibuprofen

for pain. See your doctor if you have severe pain, cannot move the injured
body part, or if symptoms persist.
Instructional Materials
http://eparmedx.com/wp-content/uploads/2021/01/ParQ-Plus-Jan-2021-
Fillable.pdf?fbclid=IwAR27ONgcXY7byMDAFIZXWyqAm9YEt5PYkZ41k_XephxImh
puH1mf34eiHME
References
Reference 1https://www.healthlinkbc.ca/physical-activity/par-q-and-eparmed-x
https://orthoinfo.aaos.org/en/staying-healthy/safe-exercise/Reference 2

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COURSE CODE: PATH Fit 1/Movement Enhancement

1st Semester, S.Y. 2021-2022

Module 2: Health Appraisal

Week 2: September 13-17, 2021 | 1st Semester, S.Y. 2021-2022

Intended Learning Outcomes

Topic 1: The PAR-Q Assessment

3. Upon instructors assessment students may be identified as SWAN (Students

* Result of this PAR-Q shall be held with CONFIDENTIALITY.

Topic 2: Safety Guidelines and Health Protocols

A. Common Sports Injuries

Damage to elbow cartilage in athletes who throw

Heel bursitis and stress fractures in runners

The duration, intensity or frequency of an exercise is excessive or

Rest the injury.

Elevate the injury above heart level to reduce swelling.

You may use nonsteroidal anti-inflammatory medications such as ibuprofen

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