Lesson Notes By Weeks and Term v4 - SHS 3
Physical Activity for Healthy Living
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Physical Activity for Healthy Living
Download the Lessonotes Mobile Ghana app for faster lesson access on Android and iPhone.
Subject: Physical Education Health Elective
Class: SHS 3
Term: 1st Term
Week: 18
Grade code: 3.1.3.LI.3
Strand code: 2
Sub-strand code: 1
Content standard code: 3.1.3.CS.1
Indicator code: 3.1.3.LI.3
Theme: Physical Education
Subtheme: Physical Activity for Healthy Living
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This lesson focuses on the practical skills of preventing and managing common injuries that occur during physical activity. In Ghana, we love our sports – from community football games ('gala') to inter-school athletics ('inter-co'). However, with activity comes the risk of injury. Knowing how to prevent injuries and what to do immediately when one happens is a critical life skill. It can prevent a minor issue from becoming a major problem, help our friends and teammates recover faster, and build a safer environment for everyone to enjoy sports and stay healthy. This lesson moves beyond theory to give you the hands-on skills to be a responsible and effective first aider on and off the field.
This section provides the core knowledge needed for the practical application of injury management. A. Injury Prevention: The First Line of Defence Before we manage injuries, we must try to prevent them. Prevention is always better than cure. Warm-up: Prepares the body for exercise by gradually increasing heart rate and blood flow to muscles. Examples: light jogging, dynamic stretches like leg swings and arm circles. A proper warm-up makes muscles more flexible and less prone to tearing. Cool-down: Helps the body transition back to a resting state. It involves light aerobic activity (like walking) followed by static stretching (holding a stretch for 20-30 seconds). This helps reduce muscle soreness and stiffness. Proper Technique: Using the correct form when running, jumping, or tackling reduces stress on joints and muscles. A coach or teacher can help correct poor technique. Appropriate Gear: Wearing the right equipment provides protection. Examples: shin guards for football, proper running shoes for athletics, supportive footwear for basketball. Hydration & Nutrition: Drinking enough water and eating balanced meals (especially before a competition) gives your body the fuel and hydration it needs to perform well and recover, reducing the risk of cramps and fatigue-related injuries. Know Your Limits: Listen to your body. Pushing through sharp pain can turn a minor strain into a serious tear. Rest is a crucial part of training. B. Common Types of Acute Injuries Sprain: An injury to a ligament (the tough tissue that connects bones to each other at a joint). It is often caused by twisting or stretching a joint beyond its normal range. *Example:* Twisting your ankle while playing *ampe* or landing awkwardly from a jump in basketball. Strain: An injury to a muscle or tendon (tissue that connects muscle to bone). It is often called a "pulled muscle" and is caused by overstretching or tearing muscle fibres. *Example:* A hamstring strain while sprinting in the 100m race. Cuts and Abrasions: Cut (Laceration): A break in the skin. Abrasion (Scrape): The skin is rubbed off, often by falling on a rough surface like a laterite pitch. Dislocation: When a bone is forced out of its normal position in a joint. This is a serious injury that requires immediate medical attention. You will see a visible deformity. *Example:* A dislocated shoulder after a hard fall. C. The PRICE Protocol: Immediate Management of Soft-Tissue Injuries PRICE is a mnemonic for the five essential steps to manage sprains and strains immediately after they occur. Its main goal is to reduce swelling and pain, which speeds up healing.
P - Protection What it is: Immediately stop the activity and protect the injured area from further damage. Why it's important: Continuing to play can make the injury much worse. How to do it: Help the person move away from the field of play. If it's a leg injury, help them to sit or lie down. Use crutches if necessary to avoid putting weight on an injured ankle or knee.
R - Rest What it is: Avoid using the injured body part. Why it's important: Movement increases blood flow and can worsen swelling and pain. Rest allows the body's natural healing process to begin. How to do it: For the first 24-48 hours, limit all activity that involves the injured part.
I - Ice What it is: Applying a cold pack to the injured area. Why it's important: Ice constricts blood vessels, which helps to reduce swelling, inflammation, and pain. How to do it: Never apply ice directly to the skin, as it can cause ice burn. Wrap the ice pack (or a bag of frozen sachet water) in a thin towel or T-shirt. Apply it to the injured area for 15-20 minutes. Remove the ice for at least 2 hours, then reapply. Repeat this cycle for the first 48 hours.