Physical Education: Injury Prevention and Stretching Worksheet

Question 1

Explain why a warm-up should come before intense exercise or sports practice.

Accepted Answer

A warm-up should come before intense exercise because it gradually increases heart rate, blood flow, body temperature, and joint mobility. This helps prepare muscles and reduces the risk of strains or other injuries.

Question 2

A student begins sprinting at full speed immediately after sitting in class for an hour. Identify two injury risks this student may face and explain why.

Accepted Answer

The student may face a higher risk of a muscle strain because the muscles have not been warmed up. The student may also face a higher risk of joint or tendon stress because the body has not gradually prepared for explosive movement.

Question 3

Classify each activity as a dynamic stretch or a static stretch: walking lunges, holding a hamstring stretch for 30 seconds, arm circles, holding a calf stretch against a wall.

Accepted Answer

Walking lunges and arm circles are dynamic stretches because they involve controlled movement. Holding a hamstring stretch for 30 seconds and holding a calf stretch against a wall are static stretches because the position is held without movement.

Question 4

Look at a diagram of a runner doing high knees before a race. Explain why this movement is usually better before activity than holding a long static stretch.

Accepted Answer

High knees are usually better before activity because they are a dynamic warm-up movement. They raise heart rate, activate leg muscles, and prepare the body for running, while long static stretching before explosive activity may temporarily reduce power.

Question 5

A teammate complains of sharp pain in their ankle after landing from a jump. What should they do first, and why should they avoid playing through the pain?

Accepted Answer

The teammate should stop activity and tell a coach, teacher, athletic trainer, or responsible adult. They should avoid playing through sharp pain because continuing may make the injury worse and delay healing.

Question 6

Describe the difference between normal muscle soreness and a possible injury that needs attention.

Accepted Answer

Normal muscle soreness is usually dull, develops after exercise, and improves with rest, gentle movement, and recovery. A possible injury may involve sharp pain, swelling, bruising, loss of movement, weakness, or pain that gets worse during activity.

Question 7

Use the image of a basic cool-down routine. Explain how cooling down after exercise can help the body recover.

Accepted Answer

Cooling down helps the body gradually return to a resting state. Light movement and gentle stretching can help reduce stiffness, support circulation, and make the transition from exercise to rest safer and more comfortable.

Question 8

A student plans to lift weights after school. List three safety steps they should take to help prevent injury.

Accepted Answer

The student should warm up before lifting, use proper form and a safe weight, and ask for a spotter or teacher guidance when needed. They should also keep the area clear and avoid rushing through repetitions.

Question 9

Study a diagram showing proper and improper squat form. Identify two signs of safer squat technique.

Accepted Answer

Two signs of safer squat technique are keeping the chest lifted and the back neutral. Another sign is keeping the knees tracking in the same direction as the toes instead of collapsing inward.

Question 10

Create a short injury prevention plan for a 45-minute basketball practice. Include a warm-up, stretching choice, hydration or rest strategy, and cool-down.

Accepted Answer

A good plan could include 5 to 10 minutes of light jogging and dynamic movements, such as high knees, lunges, and arm circles. During practice, the player should drink water during breaks and rest if pain or dizziness occurs. After practice, the player should cool down with light walking and gentle static stretches for the legs and shoulders.

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Physical Education: Injury Prevention and Stretching

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