Activity 1: “Assess Me!

Recreational Always Seldom Never Potential Danger / Injury First aid technique needed
Activity
Basketball Sprained Ankle: Use a cold pack, a slush bath
A sprained ankle is an injury that or a compression sleeve filled
+ occurs when you roll, twist or turn with cold water to help limit
your ankle in an awkward way. swelling after an injury.
Volleyball + Rotator Cuff Tendinitis: Essential first aid for a torn
Pain and swelling in the shoulder rotator cuff muscle or tendon
area, limited motion or weakness is rest and applying the PRICE
of the arm. principles of protection, rest,
ice, compression and
elevation.
Baseball/Softball + Rotator Cuff Tendinitis: Essential first aid for a torn
Pain and swelling in the shoulder rotator cuff muscle or tendon
area, limited motion or weakness is rest and applying the PRICE
of the arm principles of protection, rest,
ice, compression and
elevation.
Soccer/Football + Hamstring Strain: Ice your leg to reduce pain and
A hamstring strain, sometimes swelling. Do it for 20-30
called a pulled hamstring, happens minutes every three to four
when one or more of these muscles hours for two to three days, or
gets stretched too far and starts to until the pain is gone.
tear
Badminton + Tennis Elbow: Rest your arm by avoiding the
Tennis elbow is a condition that movement that caused the
causes pain around the outside of condition. Take an over-the-
the elbow. counter (OTC) medicine that
reduces swelling, such as
ibuprofen, naproxen, or
aspirin.
Swimming + Rotator Cuff Tendinitis: Essential first aid for a torn
Pain and swelling in the shoulder rotator cuff muscle or tendon
area, limited motion or weakness is rest and applying the PRICE
of the arm principles of protection, rest,
ice, compression and
elevation.
Trekking + Heat Exhaustion: Lay the person down and
Heat exhaustion is a condition elevate the legs and feet
whose symptoms may include slightly. Remove tight or
heavy sweating and a rapid pulse, heavy clothing. Have the
a result of your body overheating. person sip chilled water, a
decaffeinated sports drink
containing electrolytes or other
nonalcoholic beverage without
caffeine. Cool the person by
spraying or sponging with cool
water and fanning.
Mountain + Annular Pulley Tear: Occurs when Begin gentle range-of-motion
Climbing a finger tendon (pulley) exercises—bend the finger
unexpectedly and swiftly bears the until it feels tight, hold for 2–3
weight of your whole body. seconds, relax, and repeat 10
times for several sessions each
day.
Cycling + Knee Pain: Rest the joint at first. Reduce
The knee is the most common site pain, swelling and internal
for overuse injuries in cycling. bleeding with icepacks,
Patellofemoral syndrome applied for 15 minutes every
(cyclist's knee), patella and couple of hours. Bandage the
quadriceps tendinitis, medial plica knee firmly and extend the
syndrome, and iliotibial band wrapping down the lower leg.
friction syndrome are a few of the Elevate the injured leg
more common knee overuse
injuries.

Camping + Fatigue: Lay the person down and

Fatigue is a very dangerous reality elevate the legs and feet
of camping and hiking. It usually slightly. Remove tight or
occurs when one has been walking heavy clothing. Have the
in the sun for too long, hasn’t person sip chilled water, a
eaten enough, or hasn’t consumed decaffeinated sports drink
enough water. containing electrolytes or other
nonalcoholic beverage without
caffeine.
Cheer Dancing + Achilles Tendonitis: Applying ice to the area.
Often as a result of overuse of the Taking over-the-counter pain
Achilles tendon through pointing relievers. Keeping the ankle
the feet, Achilles tendonitis causes from moving for the first few
inflammation along the back of a weeks, usually with a walking
dancer’s ankle boot with heel wedges or a
cast, with the foot flexed
down.
Contemporary + Achilles Tendonitis: Applying ice to the area.
dancing Often as a result of overuse of the Taking over-the-counter pain
Achilles tendon through pointing relievers. Keeping the ankle
the feet, Achilles tendonitis causes from moving for the first few
inflammation along the back of a weeks, usually with a walking
dancer’s ankle boot with heel wedges or a
cast, with the foot flexed
down.
Pop Dancing + Achilles Tendonitis: Applying ice to the area.
Often as a result of overuse of the Taking over-the-counter pain
Achilles tendon through pointing relievers. Keeping the ankle
the feet, Achilles tendonitis causes from moving for the first few
inflammation along the back of a weeks, usually with a walking
dancer’s ankle boot with heel wedges or a
cast, with the foot flexed
down.
Breakdancing + Achilles Tendonitis: Applying ice to the area.
Often as a result of overuse of the Taking over-the-counter pain
Achilles tendon through pointing relievers. Keeping the ankle
the feet, Achilles tendonitis causes from moving for the first few
inflammation along the back of a weeks, usually with a walking
dancer’s ankle boot with heel wedges or a
cast, with the foot flexed
down.
Ballroom Dancing + Achilles Tendonitis: Applying ice to the area.
Often as a result of overuse of the Taking over-the-counter pain
Achilles tendon through pointing relievers. Keeping the ankle
the feet, Achilles tendonitis causes from moving for the first few
 inflammation along the back of a weeks, usually with a walking
dancer’s ankle boot with heel wedges or a
cast, with the foot flexed
down.
Fishing + Rotator Cuff Tendinitis: Essential first aid for a torn
Pain and swelling in the shoulder rotator cuff muscle or tendon
area, limited motion or weakness is rest and applying the PRICE
of the arm. principles of protection, rest,
ice, compression and
elevation.
Playing Computer + Minimal Injuries
Games
Playing Board + Minimal Injuries
games
Playing Card + Minimal Injuries
games
Playing Musical + Minimal Injuries
Instruments

Processing Questions:
1. The listed recreational Activities above and my participation to the selected activities showed that my overall
range of activity is limited and are mostly sedentary
2. I have medical knowledge involving injuries I sustained from the past
3. Having medical knowledge and first aid skills when performing highly physically intensive activities can save
you from unneeded injuries

Activity 2: “Me and The Foods I eat”

Name: Kenneth Angel S. Lo

List of foods Nutritional Content Implication to Fitness and Well-being Healthy Potentiall Suggested
and 100g as constant y alternative
Beverages amount of Substance Unhealthy
Chicken A 3.5-ounce (100- Studies have also shown that higher - -Fish
gram) serving of protein intake helps to maintain bone -Pork
chicken breast provides mineral density. Eating chicken can -Beef
165 calories, 31 grams help to build stronger muscles and -Tofu
of protein and 3.6 promote healthier bones, decreasing
grams of fat the risk of injuries and diseases such
as osteoporosis
Buko Juice One cup of 100% Coconut water is great post-workout, - -Water
coconut water 100ml because it delivers vitamins that aid in -Apple Juice
provides 20 calories, recovery, including C and B vitamins. -Orange
0.25g of protein, 5.4g Vitamin C boosts your immune Juice
of carbohydrates, and system; folate (B9) helps your body -Pineapple
0g of fat create new cells; and vitamin B6 helps Juice
build muscle by producing amino -
acids. Watermelon
Juice
Coffee 100 ml of regular Caffeine stimulates the central - -Water
brewed coffee contains nervous system to reduce fatigue and -Milk
120 mg protein, 2 mg drowsiness. It may also benefit -Tea
calcium, 49 mg exercise performance; research has
potassium, 3 mg shown that it can improve endurance
 magnesium, 3 mg and increase muscular strength. As
phosphorus, and 2 mg such, it is no surprise that caffeine is a
sodium. popular go-to performance enhancer
for athletes.
Energy Drink There are 46 calories in A few pros of consuming energy - -Coffee
(Cobra) 100 ml of Energy Drink. drinks are mood and attitude -Water
Calorie Breakdown: 2% improvement, a better workout -Green Tea
fat, 96% carbs, 2% performance, a zero calories option,
protein and the obvious energy boost. A few
cons are they can become addictive,
may cause health issues, weight gain,
and sugar highs
Mushroom There are 22 calories in Mushrooms are good for bodybuilding - -Tofu
(Canned) 100 grams of because they have many essential -Eggplant
Mushrooms. nutrients (niacin, riboflavin, and
Calorie Breakdown: copper) that help increase
11% fat, 46% carbs, performance. It is also a low calorie,
43% protein high-fiber food that is great for those
in a cutting phase since it increases
your fullness levels without adding
calories.

1. Knowing the nutritional value of foods, you regularly eat means that you can alter the frequency you consume
them based on their nutritional value and effects to your health.
 Activity 3:
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