Republic of the Philippines

Department of Education
Region V - Bicol
SCHOOLS DIVISION OF SORSOGON
MATNOG NATIONAL HIGH SCHOOL
Gadgaron, Matnog, Sorsogon

HEALTH OPTIMIZING PHYSICAL EDUCATION – 1 (First Semester)

Learning Module No. 5

Activity Title/Content: Dehydration, Overexertion, Hypo-and Hyperthermia
Learning Competency/ies: Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during moderate to vigorous physical activities participation. Code: PEH11FH-Ii-J-11

Objectives:
1. Analyze the proper intake of fluid replenishment to avoid dehydration.
2. Identify the symptoms of overtraining based on experiences.
3. Recognize individual’s capacity in knowing the proper sports clothing to reduce the risk of heat or cold related
problems.

Concept Notes:

Dehydration - This refers to excessive loss of water from the body, usually through perspiration or sweating, urination, or
evaporation.

 Sweating - on a normal day, the body loses about 2.5 liters of water from the lungs and skin, from urine and feces,
and from perspiration. The body must replace this through proper hydration. To offset fluid losses, it is suggested
that 150 to 250ml of fluid should be taken every 15 minutes.

 Thirst - Thirst is a sensation of dryness in the mouth and throat associated with a desire for liquids. Maintaining
water balance is an important consideration during exercise.

Overexertion or Overtraining - This refers to the detrimental cause of excessive training. It occurs when a person exceeds
their body's ability to recover from strenuous exercise. You need to pace your workout properly to avoid staleness.
Staleness, or getting bored or uninterested, is usually a consequence of overtraining. In an over-trained status,
performance is known to decline sharply and this can cause individuals to train even harder.

Hyperthermia -This is an alarming rise in body temperature, which is an effect of exercising in a very humid environment. It
sets the stage for heat stress and even heat stroke, the potentially fatal collapse of the temperature-regulating mechanism.

 Heat Acclimatization - is a broad term that can be loosely defined as a complex series of changes or adaptations
that occur in response to heat stress in a controlled environment over the course of 7 to 14 days. These
adaptations are beneficial to exercise in the heat and allow the body to better cope with heat stress.

Hypothermia - Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination, and
mental confusion. It is a medical emergency that occurs when your body loses heat faster than it can produce heat, causing
a dangerously low body temperature. Normal body temperature is around 98.6 F (37 C). Hypothermia occurs as your body
temperature falls below 95 F (35 C).

 Cold Acclimatization - This refers to the metabolic adjustments done as well as the improved tissue insulation.
Large body mass, short extremities and increased levels of body fat help to get acclimatized to cold weather.

Heat Rash – also called prickly heat, is a benign condition associated with a red, raised rash accompanied by sensations of
prickling and tingling during sweating. It usually occurs when the skin is continuously wet with un-evaporated sweat.

Heat Syncope – heat collapse, is associated with rapid physical fatigue during overexposure to heat. This results in
dizziness or fainting. It is quickly relieved placing the individual in a cool environment and replacing fluids.

Sun protection factor (SPF). Sunscreen applied to the skin can help prevent many of the damaging effects of ultraviolet
radiation. A sunscreen’s effectiveness in absorbing the sunburn-inducing radiation is expressed as the sun protection factor
(SPF).

KEVIN V. GARAIS Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
SHS Physical Education & Sports Teacher
Task 1: Analyzing fluid replenishment/replacement.
Directions: Look at the different fluid replenishment below. Compare the drinks and discuss the advantages and
disadvantages of using them. Write your answers in your activity notebook.

Adequate water replacement

Vs

Commercial fluid replacement

Task 2: Identifying symptoms of overtraining.

Directions: Answer the questions by placing a check () mark on the blanks if you feel the following symptoms of
overtraining based on your experiences. Write your answers in your activity notebook.

_____ 1. Has your performance decreased dramatically in the last week or two?
_____ 2. Do you notice signs of unusual anxiety or anger?
_____ 3. Do you feel depressed?
_____ 4. Do you feel unusual fatigue?
_____ 5. Are you less energetic than usual?
_____ 6. Do you have trouble sleeping?
_____ 7. Do your arms and/or legs feel heavy?
_____ 8. Do you experience loss of appetite?
_____ 9. Do you lack interest in training?

Task 3: Sports Clothing Modeling

Directions: Pay attention to the types of clothing used at every temperature. Answer the following questions in your activity
notebook.

1. Why is clothing important in sport?

2. Can clothes affect the body’s
temperature during the activity?
3. How does clothing affect performance?
4. Do workout clothes make a difference?
5. Are these helpful for exercisers?

KEVIN V. GARAIS Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
SHS Physical Education & Sports Teacher