Republic of the Philippines

Department of Education
REGION III – CENTRAL LUZON
SCHOOLS DIVISION OF TARLAC PROVINCE

Health
Optimizing
Physical
Education
Second Quarter

Table of Contents

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 What This Module is About................................................................................................... i

What I Need to Know............................................................................................................... ii

How to Learn from this Module.......................................................................................... ii

What I Know.............................................................................................................................. iii

In this module, you are expected to use variety of dances to achieve the
following learning competencies:

 Analyzes physiological indicators such as heart rate, rate of perceived exertion

and pacing associated with MVPAs to monitor and/or adjust participation or
effortAnalyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort
(PEH12FH-Ik-t-9)
 Observe Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation.
(PE12FH-Ik-t-10

How to Learn from this Module

To achieve the objectives cited above, you are to do the following:

• Take your time reading the lessons carefully.

• Follow the directions and/or instructions in the activities and exercises

diligently.

• Answer all the given tests and exercises.

Pre-Test

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 Multiple Choice. Select the letter of the
best answer from among the given
choices.
1. Which of the following defines Aerobic
Activity?
A. Aerobic means with the presence of
carbon dioxide
B. Aerobic activity trains the heart,
lungs and cardiovascular system
C. In engaging to MVPAs once in a
while will enhance the
cardiovascular system
D. Both B and C
2. What is the importance of executing
warm-up before engaging to any kind of
physical activities?
A. A warm-up helps your body in
preparing itself for exercise
B. A warm-up reduces the chance of
injury
C. A warm-up helps your body in
conditioning muscles, joints and
heart
D. All of the above
3. The following defines cool-down,
EXCEPT?
A. The cool-down aims to bring the
heart rate down to near-normal
B. A cool-down helps your body in
preparing itself for exercise
C. Cool-down gets the blood circulating
freely back to the heart
D. A cool-down reduces the chance of
injury
4. Running is an effective aerobic activity
because _________________.
A. Running is an inexpensive you can
do anywhere at a time that suits you.
B. The risk of injury to muscles,
ligaments or joints is low
C. It’s good exercise for improving leg
strength and toning leg and buttock
muscles
D. It is beneficial in helping to improve
focus and critical thinking
5. What are the things to consider before
running?
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A. You need hand-eye coordination
B. Use sunscreen and reapply at
regular intervals
C. Running outdoors a helmet is
essential, as well as reflective
clothing if you ride when it’s dark.
D. Runners and joggers need well-fitted
running shoes designed to cushion
the impact of running.
6. The following are the benefits of
muscular strengthening activity.
EXCEPT?
A. Help maintain muscle mass during a
program of weight loss
B. Increased bone strength and
muscular fitness
C. Lower risk of heart disease, diabetes,
bowel cancer and osteoporosis
D. Both A and B
7. Rice, bread, cereals and potato are
example of _____________?
A. Fats C. Protein
B. Carbohydrates D. Both B and C
8. Fats: Triglycerides; Carbohydrates:
____________
A. Adipose Tissue C. Glucose
B. Glycogen D. Amino Acid
9. Does carbohydrate makes you sleepy?
A. Yes, because carbs contains sugar
that can cause sleepiness
B. No, because carbohydrates provide
energy to our body
C. No, because certain foods contains
an amino acid called tryptophan that
causes sleepiness
D. Yes, because carbohydrates activates
the amino acid present in our body
that can cause sleepiness
10. A function of carbohydrates in the diet is
to:
A. Enable chemical reactions
B. Promote growth and repair of
tissues
C. Supply energy
D. Maintain water balance
11. Good sources of carbohydrates are:
A. Fats, oils, butter, and margarine
 B. Fish, eggs, beef, pork, and poultry C. Participate in nervous system
C. Cereals, fruits, vegetables, and milk functioning
D. Green leafy vegetables, and seafood D. Medium for temperature regulation
12. During Christmas season Ana’s mother 16. Good sources of protein in the diet are:
advised her to eat chocolate, because A. Fats, oils, butter and margarine
_______. B. Green pepper, cucumber, and
A. Chocolate contains fat that is known broccoli
for regulating body temperature C. Deep green and orange vegetables
B. Chocolate contains fats that is D. Meats, fish, nuts, dairy products and
known in supplying 50% of energy eggs
C. Ana and her mother loves to eat 17. The building block of proteins are:
chocolate every Christmas season A. Amino Acids C. Glucose Units
D. Both A and B B. Fatty Acids D.
13. Function of fats in the diet are to: Coenzymes
A. Provide fats essential for body 18. Nutrients that supply energy are:
function A. Fats and Vitamins
B. Transport water-soluble vitamins B. Minerals and Water
C. Promote growth and repair of tissue C. Mineral and Vitamins
D. Maintain fluid balance D. Fats and Carbohydrates
14. Fats or lipids are supplied in large 19. Why protein is less prioritized
quantities in the diet by: compared to carbohydrates and fats?
A. Fats, oils, meats, and nuts A. Not use as a fuel
B. Cereals, fruits, vegetables, and B. Only used in extreme circumstances
breads C. It loses appetite
C. Deep green and orange vegetables D. All of the above
D. Green pepper, broccoli, and 20. Role of protein (amino acid) in the body
mushrooms are:
15. A function of protein is to: A. Growth and repair
A. Provide essential fatty acids B. Speed up reactions in the body
B. Promote growth and repair of the C. Produces hormones and antibiotics
body D. All of the above

Physiological parameters, such as heart rate, blood pressure, body temperature, serum levels of
various stress hormones (e.g. cortisol) and immunological functions (e.g. suppression of lymphocyte
activity) can be used to assess welfare.
What is the importance of physiological indicator in fitness?
 Physiological indicators of fitness present a measure of an organism's response to a
changing environment. An analysis of how these organisms allocate and store their energy
resources provides an understanding of how they cope with such environmental changes.

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 What is the purpose why we identify the intensity of exercise?
 Exercise intensity refers to how hard your body is working during physical activity. Your
health and fitness goals, as well as your current level of fitness, will determine your
ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or
vigorous.
Why are physiological measurements important?
 Physiological Measurement services measure and monitor a range
of physiological parameters usually in major organ systems, providing information on the
extent of disease or disability and the provision and/or response to therapeutic interventions,
which may be an integral part of the service provided
How to analyze physiological indicators
 Hearth rate
 Rate of perceived exertion
 Calibration of the RPE
 Zone training
 Moderate to vigorous activity (MVPA)

 Heart rate:
Is an indicator of level of participation in physical activity? The intensity of activity is
measured by the percentage of the maximum heart rate (maxHR) during exercise, which
literally means the maximum number of times the hearth contract in one minute.
Prediction formula:
ADJUSTED MAXHR FOMULA= 220-YOUR AGE

Your heart rate during exercise, as well as at rest, can tell you a lot about how fit you are and
perhaps even some other things about your health. Here’s what to know about your heart rate.
Resting heart rate, or pulse rate, refers to the numbers of times of you heart beat per minute
when you are at rest. Though a normal range is 50 to 100, most people’s heart beat 60 to 80
times a minute at rest. Above 100 is considered a rapid pulse, called tachycardia; an unusually
slow resting heart rate is called bradycardia.

Remember: The number of heartbeats per unit of time, usually per minute. The heart rate is
based on the number of contractions of the ventricles (the lower chambers of
the heart).The pulse is a bulge of an artery from waves of blood that course through the blood
vessels each time the heart beats.

 Rate of perceived exertion

 The RPE can measure exercise intensity and can be combined with the prediction
equation. The higher the number given by the exerciser the higher the level of exertion.
Interpretation of RPE exertion
RPE APPROXIMATE LVEL OF EXERTION
1 10% NO EXERTION
2 20% VERY VERY WEAK
3 30% VERY WEAK
4 40% WEAK
5 50% MODERATE
6 60% SOMEWHAT STRONG

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 7 70% STRONG
8 80% VERY STRONG
9 90% VERY VERY STRONG
10 100% MAXIMAL EXERTION

 RATE OF PERCIEVED EXERTION

220 – Age (for example, 20 years old) = 200 (maxHR)
RPE= 5 (EXERTION =5, OR APPROXIMATELY 50% HEART RATE)

Therefore, at the rate you that you are exercising, the heart rate should be 100 bpm
(beats per minute)

RPE = 200 X 0.50

= 100

 CALIBRATION OF THE RPE

 HEART RATE = 110bpm, at 50% maxHR
Therefore the actual maxHR IS 220bpm, with 10-20 bpm margin of error.

 ZONE TRAINING
Zone training refers to the process of exercising in different heart rate zones during
cardiorespiratory training. Heart rate zone training establishes optimal exercise
intensities based on your unique metabolism, heart rate, current level of fitness, and
health or fitness goals. Commonly, heart rate zones are established based on a
percentage of predicted maximum heart rate unless access to more specialized or
advanced techniques are available. There are a number of different heart rate zone
training protocols- some use three zones and others use five or even seven zones.
Generally, the more zones used as part of the protocol, the more specific the training
goal of the cardiorespiratory program.

 4 HEART RATE ZONES TRAINING

1. MODERATE AEROBIC ZONE- 50%-59%maxHR (INTRODUCTORY ZONE; FOR
SEDENTARY PEOPLE TO IMPROVE FITNESS)
2. WEIGHT MANAGEMENT ZONE- 60%- 70% maxHR (FATIS BURNED USING
MODERATE INTENSITY)
3. AEROBIC FITNESS ZONE 70%-80% maxHR ( FOR PEOPLE WHO HAVE UNDERGONE
LOWER LEVELS)
4. PEAK AEROBIC PERFORMANCE ZONE 80%-90% maxHR (FOR ATHLETES)

 MODERATE TO VIGOROUS PHYSICAL ACTIVITY (MVPA)

 WITH MODERATE GOALS OF FITNESS, ONE CAN TRAIN IN THE MODERATE
AEROBIC ZONE OR THE WEIGHT MANAGEMENT ZONE.
 WITH THE VIGOROUS GOALS OF FITNESS. ONE CAN ADJUST TO TRAIN IN THE
AEROBIC FITNESS ZONE OR EVEN TO THE PEAK AEROBIC PERFORMANCE
ZONE.
 HOW TO OBSERVE PERSONAL SAFETY PROTOCOL
 EXERCISE AND PHYSICAL ACTIVITY IS GOOD FOR THE HEAR, BUT ANYTHING
IN EXCESS OR HAVING POOR EXECUTION IS BAD.
 DEHYDRATION
 OVER EXERTION
 HYPOTHERMIA
 HYPERTHERMIA

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 HEALT- AND FITNESS-RELATED CAREER OPPORTUNITIES
1. PHYSICAL EDUCATION
2. SPORTS ADMINISTRATION
3. PERSONAL TRAINING
4. COACHING
5. SPORTS RESEARCH

 PHYSICAL EDUCATION
- Be a P.E teacher. If you prefer to be engaged in more physical activities and games rather
than classroom lecture, this career is for you.
 SPORTS ADMINISTRATION
- Work full time in sports field. If you enjoy competitive sports, you can engage in the
management side and be right in the middle of all the action.
 PERSONAL TRAINING
- Be flexible in your schedule. A personal trainer manages his or her own time and schedule.
You can offer one on one training or group exercise using several sports exercises that you
have studied.
 COACHING
- If at one point, you feel like experiencing being a competitive athlete or a member of
the varsity team or if you show interest in handling a team of your own, being a coach
offers an exciting path for you
 SPORTS RESEARCH
- It offers wide array of areas to work on because there is always something new in the
fitness and health field.

Week 2

 LC: Observe Personal Safety Protocol to avoid dehydration, overexertion & hyperthermia
during MVPAS participation.
(PE12FH-Ik-t-10

What Is Hyperthermia?

Hyperthermia is a result of the body being over heated. Causes can be physical activity, moderate to high
ambient air temperature, onset of dehydration as a result of losing too much sweat without adequate water
intake to replenish your system, solar or reflected radiation, improper clothing which does not allow for
evaporation [cooling] of sweat, a low fitness level and or additional workload of carrying excessive weight.

Symptoms Include:

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 1. Heat cramps may occur and should be treated by moving the victim to a shady area and supplying
water and salt tablets.
2. Heat exhaustion is a mild form of hyperthermia and includes symptoms such as headache, dizziness,
fainting, clammy skin, blurred vision, nausea and vomiting. Treatment is the same as heat cramps.
3. Heat stroke is the most serious degree of hyperthermia. The victim will have little or no perspiration, a
hot and flushed face, full pulse, and become either apathetic or aggressive. Cool the victim as quickly as
possible paying extra attention to the head, neck and chest. If the bodies temperature continues to rise,
unconsciousness, delirium, convulsions and ultimately death may occur.

Rules of thumbs to avoid hyperthermia:

 Be very aware of your physical feelings during outdoor activities on hot humid days.
 Be smart, don't push things with over aggressive activities. Pace yourself, and seek shade as often as
possible.
 Lay down on cool ground to allow the body to give off some of its heat to the cooler ground.
 If you are fortunate enough to have water nearby, take a break and cool off in the water for ten minutes.
Doing so will help you put a full day of putting one foot in front of the other, as you trek to your
destination.
 Avoid activities in the heat of the day, higher than the low 90s Fahrenheit, if possible.
 Wear cotton next to skin - it absorbs water and will help draw-down the body temp as it evaporates.
 Wear a broad brimmed hat, to lessen the heating of your head.
 Rehydrate by drinking lots of water. Your urine should be clear as possible. Clearish urine indicates
adequate hydration. The brighter the yellow, the more alarming is the dehydration with subsequent
overheating.
 Take salt tablets as needed. The body sweats to induce temperature reduction and sweat includes salt
in solution. The more a person sweats, the more salt their body loses. Taking small salt tabs with water
replenishes the lost salt.

Recognizing and Treating Hyperthermia

When heat production exceeds heat loss, the body dilates its blood vessels, allowing more blood to pass near
the skin to be cooled and increases the amount it sweats. If a person continues to produce heat without
replacing fluids and salts, hyperthermia will follow. Heat cramps often occur before heat exhaustion sets in. By
the time a person experiences the effects of heat exhaustion, they often have stopped exercising and slowed
down their heat production. Usually (but not always) heat exhaustion precedes heat stroke. Since most people
stop exercising when they start feeling sick, they usually will not develop heat stroke. However, if you do not
care for a person who has heat exhaustion, or they do not stop producing heat (exercising), heat stroke will
follow.

Perhaps you will find the following table helpful:

Condition Signs Symptoms Severity Action

Painful cramps in
Heavy sweating, warm Replace fluids and salts;
Heat cramps abdomen or legs; Mild
skin massage muscle
weakness; dizziness
Rapid, shallow
Replace fluids and salts (if
Heat breathing; weak pulse; Weakness; nausea;
Moderate victim is conscious), cool by
exhaustion cold skin; heavy dizziness
removing excess clothing
sweating
Deep, then shallow
Weakness; dizziness; Cool rapidly; obtain or get
Heat stroke breathing; full, rapid Severe
nausea to medical care
pulse; dry, hot skin

Additional Information Regarding Heat Related Complications

1. Heat cramps result from long exposure to heat, although the air temperature does not have to be much
greater than "normal." A person who has heat cramps usually perspires heavily, often drinking large

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 quantities of water. As the victim continues sweating, their body loses salts, bringing on painful muscle
cramps, often in the abdomen and legs.
2. Heat exhaustion often occurs to healthy people exposed to excessive heat while working or exercising.
The affected person suffers a mild form of shock caused by fluid and salt loss. Blood pools in their skin
as their body attempts to get rid of its excess heat: you will notice that their face appears flushed. Heat
exhaustion is more of a problem during the summer and reaches a peak during prolonged heat waves.
3. Heat stroke occurs when a person's temperature-regulating mechanisms fail and his or her body cannot
get rid of its excess heat. Effectively, the body cannot sweat. This is a true emergency! More cases of
heat stroke occur on hot, humid days; however, many cases occur from exposure to dry heat. Even
though heat stroke commonly is called "sun stroke," it can result from excessive heat other than from
the sun. All cases of heat stroke or suspected heat stroke are serious and require obtaining medical care
immediately.

Tips on preventing hyperthermia include:

1. Being in good general physical condition.

2. Drinking adequate fluids during periods of heavy sweating. Never wait until you are thirsty, you're
already dehydrated at that point.
3. Providing for adequate rest.
4. Wearing appropriate clothing.
5. Avoiding tobacco, caffeine, and alcohol [they imbalance your body's ability to regulate its temperature].
6. Being aware of the potential dangers of hot, humid weather.

What Is Hypothermia?

Hypothermia is a condition whereby the temperature of your body falls to a level at which your vital organs can
no longer function and begin to shut down. The condition can develop rapidly and is caused by cold, wet and/or
windy weather which cools the body at a rate faster than the body can produce heat. A lack of energy-
producing food and proper clothing will heighten the speed at which hypothermia will affect you. Always
remember to bring extra clothing. It is important to hike at the speed of the slowest member of your party.
Take frequent breaks and keep a close watch for members experiencing signs of fatigue. Exposure sickness
generally occurs in temperatures of less than 10 C (50 F).

Humans require a fairly constant internal temperature [also called core temperature] of 98.6 šF or 37 šC to
survive. Hypothermia can be a severe problem, for example, if someone gets sweaty while exercising hard and
then cools down after stopping.

When most people think of hypothermia, they think of frigid temperatures in the dead of winter. However in
conditions even as high as 40-50 degrees Fahrenheit, hypothermia can occur, due to a number of reasons. The
colder the ambient temperature though, the greater the chance. Let's create a little scenario.

You're on your way home in a very rural area outsider a small city. Suppose there was a terrorist event where
by you could not get home. You come upon a road block and after the ID thing, and where are you going, you
find out all roads leading home were closed. You figure, hey, I've got to get home to the family, so you grab what
you can and head out. You head down a set of railroad tracks which you believe go through your town about 8
or 10 miles away. It's 3:30PM and the temperature is 65 degrees F. Sometime after dark, it starts to drizzle,
then rain. Its stops in about an hour, but you're wet. You notice the wind is picking up and it's getting cooler.
Being somewhat knowledgeable about weather, you tell yourself a mild cold front has come through. You
mutter to yourself something about stupidity. In the next several hours, the wind picks up further and you start
shivering as you walk along. It's only 40 or so Fahrenheit, but you are starting to enter hypothermia. You
quicken your pace to generate heat, it doesn't help. Your thoughts drift as you try to figure out why you are so
cold and you remember putting on a cotton t-shirt under your cotton long sleeve shirt before leaving home. By
day break, you are nearing death as you huddle in a culvert near the tracks.

So what did you do wrong?

 You did not check the weather forecast.

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  You did not have a Get Home Bag [GHB] in your car. GHB would have the right clothes to change into for
the trip home on foot.
 You headed out late in the day, not thinking about normal cooling during the night.
 You headed out not realizing that cotton soaks up sweat, but keeps it next to the skin, where it
continuously drawdowns your body temperature.
 You made no effort to communicate your intentions.
 -----I could go on and on. Bottom line is lack of preparation and planning can kill you. It's that simple.

Recognizing Hypothermia: 
When heat loss exceeds heat production, the body gives heat to the body core (heart, lungs, brain, and other
internal organs) first. So, the body decreases blood flow to the body surface and extremities to decrease heat
loss and maintain the core temperature. We perceive this, our first warning, as cold hands and feet. Our bodies
(if not too exhausted) may also increase heat production by shivering (involuntary exercise). These are our
only warnings, and they are not always obvious.

Without intervention, hypothermia will follow. Although different people may respond differently, the table
below gives a general idea of the symptoms people exhibit as their body temperature drops. Frequently
someone who is hypothermic will be confused and refuse care.

Hypothermia often follows other injuries and you must always consider it a threat in emergency situations.
Remember that if you stand around because someone else is injured, you put yourself at risk of hypothermia.
Additionally, frostbite (freezing of the skin or body) often accompanies hypothermia in cold weather and must
be prevented.

Perhaps the following table will help you:

Body Temperature (core) Symptoms

99 °F to 96 °F Intense, uncontrollable shivering.
95 °F to 91 °F Difficulty speaking.
90 °F to 86 °F Comprehension dulled.
85 °F to 81 °F Irrational. Stuporous state.
80 °F to 78 °F Unconscious.
Below 78 °F Pulse absent.

Rules of thumb for avoidance of hypothermia during cool or cold temperatures:

 Wear moisture wicking fabric such as wool or a synthetic equivalent next to skin to draw water away
from skin and transfer it to the outer garments. You don't want water on the skin, as it will evaporate
which is a cooling process and will draw more heat from the
 Body. You want the water away from the skin.
 You want to have a GHB with a second helper bag [change of clothes and accessories to select from].
 You want to have knowledge of pending weather before you hoof-it, unless you have no choice.
 You want to have the ability to find or create a shelter to stay dry.
 You want to have available rain gear to help you stay dry.
 You want to have an emergency portable radio with a built in weather channel.
 You want to know where you are and have more than an idea of how to get to where you need to go.

Causes of Hypothermia: 
We have many ways of losing body heat, but only one completely reliable way to make it-eat, drink, and
exercise. Factors that increase the risk of hypothermia include:

Increased Heat Loss Decreased Heat Production

Wet clothing (due to snow or sweat) Exhaustion/fatigue
Inadequate clothing (during stops) Poor food or water intake
Water immersion Poor physical condition
Alcohol or drug ingestion Drug ingestion

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 Wind chill Psychological factors: fear, isolation, or withdrawal

Treating Hypothermia: 
You can do the following things if you suspect someone may be hypothermic while you seek professional
assistance:

1. Reduce exposure by getting shelter from wind or rain.

2. Remove wet clothing and replace with dry.
3. Cover the head, neck and hands with hat and mittens.
4. Provide heat in the form of warm (not hot!) liquids. Provide adequate food and calories to increase heat
production. Do not give alcohol or caffeine!
5. If the victim is not exhausted, increase their heat production by getting them to exercise. This is the best
way to warm someone who has cooled off too much when they stopped exercising.
6. If and only if the victim cannot move, place them in a sleeping bag without wet clothes. Insulate them
from the ground with a pad or two. Provide heat from warm (not hot!) water bottles and keep the
victim inactive until they show some signs of improvement. Providing heat from another body is
difficult in the field and is presently considered controversial (not for personal reasons, but for medical
and group-safety reasons).
7. An unconscious hypothermia victim needs professional medical help. Stabilize the patient in a sleeping
bag, as above, but do not apply warm water bottles. Do not move them and do not perform CPR unless
you have very extensive training: severely hypothermic patients are fragile, and this may kill them.

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