P.E MAPEH Q1

Sprain

Is caused by a torn fibers in a ligament. Swelling and brusing are some signs and symptoms

First aid of sprain

Remove any clothing or jewelry around the joint

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 of heat exhaustion

Have the victim lie down with his/her feet elevated

Keep the victim cool

Strain

Is a twist, pull o tear of a muscle or tendon, a cord of tisshe connecting muscle to bone. It is an acute, non-contact injury that results from overstretching or over-contraction

Knee injuries

Because of its complex structure and weight-bearing capacity, is it the most commonly injured joint. It results from improper landing after a jump or running too hard

Anterior cruciate ligament

ACL stands for

Posterior cruciate ligament

PCL stands for

Medial collateral ligament

MCL stands for

Lateral collateral ligament

LCL stands for

Fractures

Is a break in the bone that occur from either a quick, one-time injury to the bone (acute fracture) or from repeated stress to the bone over time (stress fracture)

Dislocations

When the two bones that come together to form a joint become separated

Rest, ice, compression, elevation

R.I.C.E stands for

Rest

__ the injured part, this is the most critical time of treatment. avoid any activity that caues pain or makes it worse. Use clutches if the leg, foot, or ankle is injured

Ice

__ is an excellent anti-inflammatory and reduces swelling and pain. Apply an ice pack or cold compress for 10-15 minutes as soon as possible after an injury

Compression

__ also reduces swelling. Use elastic bandages for at least 2 days. Check if 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 go keep the injured area at or above the level of the heart

Nutrition and weight

When you consume basically the same number of calories as you expend, your body weight remains relatively stable.

Gaining weight

Some people have difficulty in __. This can be a result of a higher-than-normal basal metabolic rate or higher physical activity level. To do this in a healthy way, you should consume more frequent meals with healthy snacks

Losing weight

Is a more common goal than weight gain, involves a negative energy balance. This can be achieved by increasing exercise and decreasing caloric intake

Calorie

Is defined as the heat required to raise the temperature of 1 gram of water 1 degree celcius

Total energy expenditure

TEE stands for

TEE (Total energy expenditure)

Is the total number of calories your body needs on a daily basis

The thermic effect of food

Is the energy required to digest and absorb food

Maximizing food consumption

Consuming an appropriate number of calories and foods from various categories results in optimal nutrition.

Managing your weight

Establishing or maintaining a healthy body weight requires an understanding of how the body uses food to provide energy

Physical qualities

These refer to the physical attributes of an officiating official. Since an officiating official needs to catch up with every detail of what the athletes or players do on court. He needs to have a high level of fitness to be able to perform his job.

Physical fitness

Is the capacity of an individual to perform his or her daily tasks without undue fatigue and still has extra energy for recreation and emergencies.

Emotional qualities

Refer to emotional readiness of an officiating offical to perform his or her role in a game. He or she might have mastered all the rules and possesses a high level of fitness but if the emotional attributes don’t warrant him or her to perform the duties and responsibilities of an officiating official, failure is expected.

Mental qualities

Mental toughness is the term used to refer to all the qualities pertaining to one’s mental preparations in officiating a game.

Social qualities

Refers to the ability to deal with others at any given situation. Complaints are inevitable in a game. It is the ability of an officiating official to settle disputes without sacrificing the integrity of a game and the officiating team