Republic of the Philippines

Department of Education
Region II – Cagayan Valley
Schools Division of Nueva Vizcaya
Nueva Vizcaya General Comprehensive High School
Bayombong, Nueva Vizcaya

LEARNING ACTIVITY SHEETS

In Health-Optimizing Physical Education (HOPE 2)
(Second Semester, SY 2020-2021)

Learning Activity Sheet No.: 4

Activity Title/Content: Personal safety protocol in sports participation
Time Allotment: 2 weeks
Grading Period: 4th Quarter
Learning Competency/ies:
 Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during sports participation PEH11FH-IIk-t-10
 Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out - of school PEH11FH-IIa-t-8

Specific Objectives: At the end of this module, learners will be able to:
1. differentiate dehydration, overexertion, hyperthermia and hypothermia;
2. appreciate the importance preparedness all the times;
3. prepare a personal safety protocol to avoid dehydration, overexertion, hyperthermia and
hypothermia during sports participation;
4. create a proposal to minimize risk of injury in sport.

INTRODUCTION
As you engage in sports or any physical activity, you need to observe some personal safety
precautions to avoid certain conditions related to physical activity participation. These conditions
include dehydration, overexertion, hypothermia, and hyperthermia.
Each of these conditions should be taken seriously because each one possess health risks to an
individual. These conditions are usually associated with physical activities in different types of
environment, like a hot or cold environment. However, dehydration and overexertion may be
experienced even when exercising in environments that do not have extreme temperatures.

LESSON PROPER

Dehydration
It is a state that happens when the loss of body fluids, mostly water, exceeds the amount taken.
If you do physical activities or exercise, you lose water in the form of sweat, the breath we exhale, and
urine that we excrete. Keeping the body hydrated helps the heart to easily pump more blood through the
blood vessels. Thirst is not the best indicator or sign that you need to drink. You are already dehydrated
if you get thirsty.

To avoid dehydration, you must:

  Half to one cup of fluid must be consumed every 10 to 15 minutes of exercise
 One to two cups of fluid must be consumed around 30 minutes to 1 hour prior to exercise.
 Must drink fluids before, during, and after exercise.
 Eat foods with high amounts of water like fruits and vegetables.

Overexertion
It occurs when the body is hard-pressed further than its limits during exhausting or extreme
exercise, activity, heat, lack of water or food, and other causes. It also comes in the form of any exercise
greater than the capacity of an individual to handle. It can also be a factor of frequency, intensity, time,
and type wherein training might be too frequent, intensity might be too hard, time might be too long, and
type of exercise might be too much.

Steps to prevent overexertion:

 Know your limits
 Stretch and warm-up before any heavy lifting or exhausting activity
 Lift properly
 Set obtainable goal

Signs and Symptoms

 Dizziness
 Sore or painful muscles
 Low abdominal pain
 Nausea

Hypothermia
It is a condition that occurs when the body starts losing heat more quickly than it can produce, resulting
in the body temperature going down rapidly. It is a life-threatening and severe condition that occurs
when your body loses more heat than it produces, causing your temperature to drop below 95
Fahrenheit.

Signs and Symptoms

 Lack of coordination
 Trouble forming word
 Rapid breathing
 Nausea
 Rapid heart rate
 Extreme exhaustion
 Garbled speech
 Clumsy, unable to walk

Treatment
If you suspect someone may be suffering from hypothermia, you can do the following things
while waiting for professional assistance:
 Lessen exposure by getting shelter from wind or rain
 Take away wet clothing and change with a dry one
 Cover the head, neck, and hands with a hat and mittens
 Provide heat in the form of warm (not hot) liquids. Give enough food and calories to increase
heat production.
Do not give alcohol or caffeine
  If the victim is not exhausted, increase their heat production by getting them to exercise. This
is the best way to warm someone who had cooled off too much when they stopped exercising
 If and only if the victim cannot move, place him/her in a sleeping bag without wet clothes.
Insulate him from the ground with a pad or two. Provide heat from warm (not hot) water bottles
and keep the victim inactive until he/she shows some signs of improvement.

Hyperthermia
It is a result of the body being overheated. This is caused by physical activity, moderate to high
room temperature, the start of dehydration because of losing too much sweat without enough water
intake to replenish the body system, solar or reflected radiation, inappropriate garments that do not allow
evaporation or cooling of sweat, a low fitness level, and/or added workload of carrying extreme weight.

Symptoms
 Headache
 Dizziness
 Exhaustion
 Muscle cramps
 Nausea or abdominal cramps
 Rapid heart rate

Fainting
If the conditions are not treated right away, it can lead to a heat stroke, which is life-threatening.
 Confusion
 Lack of coordination
 No sweat despite being very hot
 Vomiting
 Seizures
 Unconsciousness

How to avoid Hyperthermia

 Be especially conscious of your physical reactions during outdoor activities on hot, humid
days
 Lay down on a cool ground to allow the body to emit some of its heat to the cooler ground
 Wear cotton next to the skin- it absorbs water
 Wear a hat, preferably broad-rimmed, to avoid exposure of your head to the heat
 Rehydrate by drinking lots of water
 Take salt tablets as required. The body sweats encouraged temperature reduction, and sweat
includes salt in the solution.

Other Heat-Related Complication

Heat cramps  It is the result of prolonged exposure to heat. A person who has heat cramps typically
sweats excessively and is often drinking large quantities of water. As the victim continues sweating, his
body loses salts, bringing on painful muscle cramps, usually in the abdomen and legs.

Heat exhaustion  It often happens to healthy people who are exposed to too much heat while working
or exercising. The affected person suffers a mild form of shock caused by fluid and salt loss. Blood
pools in his/her skin, as his/her body attempts to avoid its excess heat; he/she will notice that his/her face
appears red. Heat fatigue is more of a concern during the summer and reaches a climax throughout
extended heat waves.
Heat stroke  It takes place when a person’s temperature-regulating mechanisms stop working and the
body cannot rid of its excess heat. In effect, the body cannot sweat.

Treatment
 Drinking sufficient fluids during heavy sweating. Do not wait until you are thirsty; you are
already dehydrated at that point.  Getting enough rest
 Wearing proper clothing
 Avoiding tobacco, caffeine, and alcohol as these substances create an imbalance in your
body’s ability to control its temperature.

Task 1A: Fill Me!

Directions: Complete the concept map by filling with your own word or words associated with the
terms given. Write your answers on the boxes provided.
Task 1B: Based on activity above, give the meaning of the following. Write your answers in your
answer sheet.
1. Dehydration
2. Overexertion
3. Hypothermia
4. Hyperthermia

Task 2: Ready, Set, Go!

Directions: Make your personal safety protocol to avoid dehydration, overexertion, hypothermia, and
hyperthermia during sports participation by filling out the table below.

Before the game During the game After the game

Dehydration
Overexertion
Hypothermia
Hyperthermia
Task 3: Reflection
Direction: Answer the following in your answer sheet.
1. Is it safe to exercise in cold weather? Support your answer.
2. What is the importance of preparedness at all times?
3. Explain: Prevention is better than cure.

Task 4: Performance Output - Minimizing Sports Injuries

Direction: Select a particular sport and identify injuries that usually happen. Include all of the relevant
information on how and why the injuries occurred and how they might have been prevented. List down
appropriate treatment (first aid and rehabilitation). Create a proposal to minimize risk of injury in that
particular sport. You are free to choose your own layout in presenting your output.

Task 5: Search for it!

Directions: Do an ocular visit in community hall or any recreational center in your barangay. Look for
emergency response equipment and supplies including first aid kits, spine board, etc. Note down if there
are signage for these and if they are accessible in case of injury or emergency. Complete the checklist
and write your observations.
Community Hall of Barangay Recreational Center (if there are
___________________________ any) Name of the park or
establishment:__________________
 or X
First aid kits
Accessibility of first aid
kits
Emergency hotline
numbers
Visibility of emergency
numbers
Other emergency (List them down)
equipment available

Overall observation and

assessment
(Does your community
hall/recreational center)
being equipped with
necessary resources in
case of injury or
emergency? Make
recommendations to
improve each area to
make it emergency-
ready.
Task 6: POST TEST
MULTIPLE CHOICE: Read the following questions and select the correct answer that correspond to
each question. Write the letter of your choice in your answer sheet.
1. Which of the following statement is TRUE about how to avoid dehydration?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
2. What happens when a person experiences dehydration?
A. Extreme confusion, may get lost, take off clothing
B. Injuries can also vary from simple to severe incapacitating situations like cardiac arrest
C. No sweat despite being very hot
D. It can lead to problems ranging from swollen feet or headache to serious illness such as heat
stroke
3. The following are signs and symptoms of dehydration EXCEPT:
A. Increased thirst C. Dry mouth and swollen tongue
B. Decreased urine excretion D. Weak pulse
4. Which of the following statement is TRUE about how to avoid overexertion?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
5. Which of the following statement is TRUE about how to avoid hypothermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
6. Which of the following statement is TRUE about how to avoid hyperthermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
7. It is a result of the body being overheated.
A. Dehydration B. Hypothermia C. Hyperthermia D. Overexertion
8. It is often happening to healthy people who are exposed to too much heat while working or
exercising.
A. Heat cramps B. Heat exhaustion C. Heat stroke D.
Overexertion
9. It takes place when a person’s temperature-regulating mechanisms stop working and the body cannot
rid of its excess heat.
A. Heat cramps B. Heat exhaustion C. Heat stroke D. Overexertion
10. It results from long exposure to heat.
A. Heat cramps B. Heat exhaustion C. Heat stroke D. Overexertion

TRUE OR FALSE
Directions: Read and analyze each statement. Write TRUE if the statement is correct, and otherwise,
write FALSE. Write your answers in your answer sheet.
1. Dehydration happens when the loss of body fluids, mostly water, exceeds the amount that is taken.
2. Eat foods with high amounts of carbohydrates like fruits and vegetables to avoid dehydration.
3. You are already dehydrated if you get thirsty.
4. Hypothermia occurs when the body is hard-pressed further than its limits during exhausting or
extreme exercise, activity, heat, lack of water or food, and other causes.
5. Overexertion can also be a factor of frequency, intensity, time, and type wherein training might be too
frequent, intensity might be too hard, time might be too long, and type of exercise might be too much.
6. Do not give alcohol or caffeine to a person suffering from hypothermia.
7. If the victim of hypothermia is not exhausted, increase their heat production by getting them to
exercise.
8. Hyperthermia is a result of the body being overheated.
9. Wearing a hat, preferably broad-brimmed to avoid exposure of your head in the heat, is one way to
avoid hyperthermia.
10. Heat Exhaustion often happens to healthy people who are exposed to too much heat while working
or exercising

Prepared by:
CHARIZEL C. LUCENA
Teacher III