11

PHYSICAL
EDUCATION 11
Quarter 1 – Module 5:week 8
Safety Protocol during MVPA
Participation
PHYSICAL EDUCATION – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 5: Safety Protocol during MVPA Participation
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government
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condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright
holders. Every effort has been exerted to locate and seek permission to use these
materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Krishna Jane I. Quińanola
Editor: Jonilo G. Jainar, Mary Rose G. Acupanda
Reviewers: Celene June Brendan J. Dumagan, Jumar S. Quibot
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Adolf P. Aguilar, CESE Elmar L. Cabrera

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
 11

PHYSICAL
EDUCATION
Quarter 1 – Module 5: week 8
Safety Protocol during MVPA
Participation
Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery Mode
(ADM) Module on Safety Protocol during MVPA Participation!
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the
learners.

As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

ii
For the learner:
Welcome to the Physical Education 11 Alternative Delivery Mode (ADM) Module on
Safety Protocol during MVPA Participation!
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.
This module has the following parts and corresponding icons:

Begin This will give you an idea of the skills or

competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.

iii
At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the
task and make sure that the area is safe and free from danger.
3. Always check personal health condition capacity before doing the task.
Stay on guard or require a member of the family to do the spotting
while executing the activity.
4. Perform warm-up and stretching all the time before performing mild or
strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

iv
 TABLE OF CONTENTS
CONTENT PAGES

INTRODUCTORY MESSAGE --------------------------------- ii

For the Facilitator --------------------------------- ii
For the learner --------------------------------- iii

BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01

TRY THIS --------------------------------------------------- 02

DO THIS --------------------------------------------------- 04
Task 1 --------------------------------------------------- 04
Task 2 --------------------------------------------------- 05

EXPLORE --------------------------------------------------- 05

KEEP THIS IN MIND ------------------------------------------ 06

APPLY WHAT YOU HAVE LEARNED ------------------------ 13

REFLECT --------------------------------------------------- 14

ASSESS WHAT YOU HAVE LEARNED ------------------------ 15

GLOSSARY --------------------------------------------------- 16

ANSWER KEY ------------------------------------------ 17

REFERENCE LIST ------------------------------------------ 19

v
 LEARNING COMPETENCY:

Observes personal safety protocol to avoid dehydration, overexertion, hypo- and

hyperthermia during MVPA participation CODE: PEH11FH-Ik-t-10
Week 8

Safety Protocol during MVPA Participation

Participating in outdoor physical activities is one of the pastimes of Filipinos.

There are many guidelines to help ensure that the experience is a safe and
enjoyable one. This module will discuss various behaviors that ensure safe
participation in these activities. It will include a detailed look including signs and
symptoms, as well as management and prevention at overexposure problems that
can occur both in hot and cold climates.

Whether you are a beginner, or you have been physically active your whole
life safety should be of great importance, as the saying goes, “Better safe than
sorry”. You should know all the safety precautions of the activities you plan to
engage in. Likewise, you should also know what to do in certain situations, especially
in emergency cases. Lastly, you better be prepared for all conditions environmental
or otherwise that could cause changes in your physical activity habits.

At the end of the module, you should be able to:

 Identify signs and symptoms of dehydration, overexertion, hypothermia,
and hyperthermia
 Demonstrate proper etiquette and safety during MVPA participation
 Observe personal safety protocol to avoid dehydration, overexertion,
hypothermia, and hyperthermia during MVPA participation

1
Direction: Identify what is being asked in each item. Write the letter your answer in
your notebook.

1. This refers to the excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
A. Dehydration B. Overexertion
C. Hypothermia D. Hyperthermia
2. This refers to the detrimental cause of excessive training.
A. Dehydration B. Overexertion
C. Hypothermia D. Hyperthermia
3. 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.
A. Dehydration B. Overexertion
C. Hypothermia D. Hyperthermia

4. Excessively low body temperature, characterized by uncontrollable shivering, loss

of coordination, and mental confusion.
A. Dehydration B. Overexertion
C. Hypothermia D. Hyperthermia

5. Which of the following is NOT one of the symptoms of Hyperthermia?

A. Heat Cramps B. Heat exhaustion
C. Heatstroke D. Shivering
6. When is the advisable time to replenish lost fluids?
A. After Exercise B. If feeling thirsty
C. Before feeling thirsty D. None of the Above
7. Why does overexertion or overtraining usually happens to athletes or exercisers?
A. Pursuit of high-level performance B. For fame
C. To lose weight rapidly D. To achieve the ideal body structure

8. What is the best thing that we should remember to avoid hyperthermia?

A. Minimal Hydration B. Use dark colored clothing
C. Exercise in extremely heat and humidity D. Rest Periodically

9. Which of the following points do we need to consider in preparation for any

outdoor physical activity?
A. Use sunscreen. B. Eat and hydrate well
C. know the environment well. D. All of the Above

10. What does MVPA stand for?

A. Minimal and Vigorous Physical Activity
B. Maximum to Vigorous Physical Activity
C. Moderate to Vigorous Physical Activity
D. Medial and Vivid Physical Activity

2
Physical Activity Readiness Questionnaire
Do you know how ready are you to engage in a regular physical activity
program? To help you find out, you can answer Physical Activity Readiness
Questionnaire (PAR-Q). This assessment tool will help you determine if you are
ready to perform physical activities regularly. You may share this questionnaire with
anyone you know, especially those who are interested in adopting a fitness program
or those who want to regularly engage in physical activities.

Task 1: Copy and answer the Physical Activity Readiness Questionnaire (PAR-Q)
below in your activity notebook.

3
https://www.nasm.org/docs/default-source/PDF/nasm_par-q-(pdf-21k).pdf

4
Task 2: Reflect Upon
Think of five important people you know to whom you want to share PAR-Q. Why do
you want to share this questionnaire to them? Do this in your activity notebook.
1.__________________________ I want to share this to them
2.__________________________ because______________________________
3.__________________________ _____________________________________
4.__________________________ _____________________________________
5.__________________________ _____________________________________
_____________________________________
_____________________________________
_____________________________________
_______

Examine the pictures very carefully. What is the weather condition do you think is
present in each picture? What materials are they using in exercising?

Picture 1 Picture 2 Picture 3

Exercise Checklist
Directions: Make a checklist of the important things needed by an exerciser during
the following: Write your answers in your activity notebook.

a. Summertime in b. Christmas c. Rainy season in

Cebu
________________
________________
________________
________________
________________
________________
________________
________________
________________
________________
_________
season in Baguio
_________________
________________
________________
________________
________________
________________
________________
________________
________________
________________
________
Davao
________________
________________
________________
________________
________________
________________
________________
________________
________________
________________
_______________

5
Reading:
As you engage in moderate to vigorous 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 poses
health risks to an exerciser. These conditions are usually associated with exercising
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.
Each condition will be discussed with ample safety precautions to guide you
as you engage in moderate to vigorous physical activities.

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

During participation in physical activities, the body regulates its temperature

depending on the intensity of the activity. During moderate to vigorous physical
activities, the body perspires, or sweats and you get thirsty.
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. Physical activity results in increased heat production, and
evaporation of sweat from the skin allows the body to dissipate this heat and
maintain a normal body temperature. The amount of fluid lost as sweat varies
according to factors such as the intensity and duration of activity and the air
temperature or humidity.

Most of the time, an individual wait for thirst to kick in before replenishing lost
water. However, it is advisable to replenish lost fluids even before feeling thirsty. This
is especially important when an individual exercises in the heat or does so for an
extended period of time.

6
Activity 1: Analyzing fluid replenishment advertisement
Look for different sports-related advertisements on fluid replenishment and
take note of the claims presented in the advertisements like replenishment
information, effects of drinking the product, etc. Cut out 2 pictures of the bottle or the
wrapper of the bottle and paste it on the space provided or you can draw it. Write its
nutritional facts of each sports drink and compare the drinks and discuss the
advantages of using them as fluid replenishments. Do this on your activity notebook.

COMPARISON

NUTRITIONAL FACTS: NUTRITIONAL FACTS:

What are the recommendations for fluid replacement during prolonged aerobic
exercise?

Adequate water replacement is the most important factor in preventing heat

disorders. Drinking about 6 to 8 ounces of cool water every 15 to 20 minutes during
exercise is ideal to prevent dehydration. Cold fluids are absorbed more rapidly in the
stomach.

Commercial fluid replacement solutions or sports drinks that contain 6 to 8

percent glucose are optimal for fluid absorption and performance in most cases.
These are recommended especially when exercise is strenuous and is carried out for
more than an hour. However, water is sufficient for exercise lasting less than an
hour. Palatability ensures greater fluid intake so choose a drink that suits your taste
as well.

Another condition that you need to be aware of is overexertion or overtraining.

This condition is actually independent of weather conditions, but you need to be
aware of the signs and symptoms.

7
Overexertion or Overtraining
This refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they
are susceptible to a variety of hyperkinetic conditions known as overload syndrome.
This condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In an over-trained status, performance is known to decline sharply, and this
can cause individuals to train even harder. This dip in performance may be mistaken
for dip in physical effort so the exerciser or athlete increases the effort to pull up the
performance.
A useful physical indicator of overtraining is a slightly elevated morning heart
rate (4 or 5 beats more than normal values). Essentially, an elevated morning heart
rate reveals that the body has to work too hard to recover from the exercise and is
not in its normal resting mode.
When doing resistance training, an individual is likely overtraining and may not
reap the full benefits of the program if the body is not allowed to recover completely
in 2 or 3 days after maximal effort. Decrease in total number of sets or exercises, or
both, is recommended.
You also need to pace your workout properly to avoid staleness. Staleness, or
getting bored or uninterested, is usually a consequence of overtraining.

Activity 2: Identifying symptoms of overtraining

Directions: Copy the following items below in our activity notebook and identify
symptoms of overtraining by placing a check ( ) mark on the blanks.
_____ 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?

What do you feel upon experiencing the different weather conditions in the
Philippines?
What do you feel when playing directly under the sun during lunchtime in school?

8
Reading:
The weather here in the Philippines is normally hot most of the year,
exercisers should be conscious about it when engaging in physical activity whether
indoors or outdoors. Since indoor conditions can easily be adjusted with cooling
mechanisms such as air conditioners and electric fans, outdoor conditions pose
more challenges to you as an exerciser. One of the things that one needs to be
aware of is hyperthermia.

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.
In hot environments, the body is able to maintain temporary thermal balance
during exercise through circulatory adjustments and evaporation of sweat. However,
the body responds differently in a hot, dry environment. The body actually gains heat
when the air temperature exceeds the temperature of the skin. Under these
conditions, the evaporation of sweat allows the maintenance of thermal equilibrium.
When humidity is also high and evaporation cannot take place, the body temperature
continues to rise, and performance is severely impaired.

Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather. Heat
from exercise is released in the form of sweat, which cools the skin and the blood
circulating near the body surface as it evaporates. The hotter the weather, the more
water the body loses through sweat; the more humid the weather, the less efficient
the sweating mechanism is at lowering body temperature.

If you lose too much water or if your body temperature rises too high, you may
suffer from heat disorder such as heat exhaustion or heat stroke. Use caution when
exercising if the temperature is above 80 F or if the humidity is above 60%. To
exercise safely, watch for the signals of heat disorder, regardless of the weather.

To avoid hyperthermia, remember the following:

Start slowly
Hydrate properly
Use appropriate clothing
Rest periodically
Avoid exercising in extreme heat and humidity.
If heat-related injury happens, do first aid and get help.

Activity 3: Give one practical way of applying the safety guidelines in running.
___________________________________________________________________
___________________________________________________________________

9
Heat Acclimatization.
On the first day of vigorous exercise in hot weather, one may experience near
maximal heart rate, elevated skin and core temperatures, and severe fatigue. But
after a few days of similar exposure, the same task can be accomplished with a
reduced heart rate, made possible by improved blood distribution and increased
blood volume. Skin and core temperatures are lower, since sweating begins at a
lower temperature.

Highly fit individuals become acclimatized in 4 days while sedentary ones take
about 8 days. The best way to get acclimatized is to work in the actual conditions
(temperature and humidity) one has to endure.

10
 Cold temperatures do not pose a threat similar to that posed by hot, humid
condition because of the metabolic heat generated through exercise. In the
Philippines, there are only a number of places where cold temperatures can be
experienced. Even so, exercisers should be aware that severe exposure to low

Hypothermia
Excessively low body temperature, characterized by uncontrollable shivering,
loss of coordination, and mental confusion. Temperatures and high winds can lead to
frostbite, hypothermia, and even death.

This occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure continues
and additional body heat is lost, the cold reaches the brain. One loses judgment and
the ability to reason. Speech becomes slow and slurred and control of the hands is
lost.

Constricting blood vessels (vasoconstriction) increases the stimulating

capacity of the skin, but it also results in a marked reduction in the temperature of
the extremities. Protective vasoconstriction often leads to discomfort in the fingers
and toes. Blood is rerouted to the deeper, more vital body organs.
To relieve pain, it is necessary to warm the affected area or raise the core
temperature. While shivering may cause some increase in temperature, gross
muscular activity is far more effective in restoring heat to the troubled area. Shivering
is the defense mechanism of the body against cold.

11
 Core temperature is the temperature of the deep organs. The temperature of
the body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. It adjusts to
enzyme activity within the muscles. Changes in core temperature can be reflected in
the skin.

To avoid dangers posed by extreme cold, keep the following in mind:

1. Avoid excessively cold and windy weather.
2. Dress appropriately.
3. Watch your time.
4. Stop if you feel anything is out of the ordinary.

Activity 4: Sports clothing modeling

Direction: Cutout or draw pictures either of basketball clothing, running clothing, or
sports-appropriate cold weather clothing. Identify characteristics or features of the
sports clothing. What features are common in the sports clothing that make them
suited in Philippine weather? Do this on your activity notebook.

Characteristics or What features are

features of the sports common in the sports
___________________ clothing that make
___________________ them suited in
___________________ Philippine weather?
___________________ __________________
___________________ _________________
___________________ _________________
___________________ _________________
___________________ _________________
___________________ _________________
_________________
_
Is it safe to exercise in cold weather?
If you dress warmly in layers and do not stay out in very cold temperatures for
too long, exercise can be safe even in subfreezing temperatures. Take both the
temperature and wind-chill factor into account when choosing clothing. Cold weather
clothing provides an insulating barrier to air and can be removed as temperature
rises and put back on as it falls. Wool may be used as well as windproof or rainproof
ones.

Dress in layers so you can remove them as you warm-up and put them back
on if you get cold. A substantial amount of heat loss comes from the head and neck,
so keep these areas covered. In subfreezing temperatures, protect the areas of the
body most susceptible to frostbite such as the fingers, toes, ears, nose, and cheeks
with warm socks, gloves, cap, or hood. Wear clothing that “breathes” and will absorb

12
 or drain moisture away from your body to avoid being overheated by trapped
perspiration. Warm up thoroughly and drink plenty of fluids.

Cold Acclimatization. This refers to metabolic adjustments, as well as improved

tissue insulation. Large body mass, short extremities, and increased levels of body
fat help to get acclimatized to cold weather.

Other Concerns:
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. It is
generally localized to areas covered by clothing.
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). An SPF of 6 indicates that an individual can be exposed to ultraviolet light 6x
longer than without a sunscreen.

Task 3: Apply it in Real Life

In your activity notebook, write a “DAILY EXERCISE DIARY”. Write a short
paragraph that includes the important details of the preparations you make for your
exercise and the safety precautions that you follow to stay free from injury. Your
paragraph should be informative, relevant, organized and well-written.

Tittle:

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
__________________________

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RUBRICS
Below
Criteria Outstanding-4 Proficient – 3 Basic – 2 Expectations - 1
Critical
Thinking Rich in content; Substantial Information is Rudimentary and
insightful analysis, information; thin and common superficial; little
synthesis and evidence of place; attempts analysis, synthesis
evaluation, clear analysis, made at or evaluation; little
connections made synthesis and analysis, or no connections
to real-life evaluation: synthesis and with any other
situations or to general evaluation; material or are off
previous content connections are connections are topic
made, but are limited, vague
sometimes too generalities are
obvious or not posted
clear
Personal
Reflections Entries are high Connects ideas Little evidence of Lack of connection
quality consisting and thoughts to personal to personal life
of personal personal life; connection,
reflections that Evidence of many
connect between personal connections
real-life learning connection to needs further
and reading learning explanation or
community justification
Surface
Features An occasional Few grammatical Obvious Obvious
grammatical or or stylistic errors grammatical or grammatical or
stylistic error stylistic error; stylistic errors;
errors interfere errors make
with content content very
difficult to read

Complete the following statements. Write your statements in your activity notebook.
1. I will protect myself ______________________________________________.
2. I will follow _____________________________________________________.
3. I will make sure before engaging in physical
activity/sports_____________________________________________________
___________.
4. I will be aware __________________________________________________.
5. I will prevent myself from injuries by _________________________________.

14
 Write down a short description of each condition that includes signs and
symptoms. List down at least 3 things we SHOULD DO to avoid the given condition
during MVPA Participation. (Do this in your activity notebook.)

DEHYDRATION
_____________________________
____________________________
_________________
We should do:
1._______________________
2. _______________________
3. _______________________
OVEREXERTION
_______________________________
_______________________________
____________
We should do:
1._______________________
2. _______________________
3. _______________________

HYPERTHERMIA
_____________________________
_____________________________
________________
We should do:
1._______________________
2. _______________________
3. _______________________
HYPOTHERMIA
_______________________________
_______________________________
____________
We should do:
1._______________________
2. _______________________
3. _______________________

15
Glossary

The following terms used in this module are defined as follows:

Aerobic Exercise- is any type of cardiovascular conditioning. It can include activities

like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By
definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities.

Dissipate- to scatter in various directions; disperse; dispel. to spend or use wastefully

or extravagantly; squander; deplete: to dissipate one's talents; to dissipate a fortune
on high living.

Equilibrium- harmonious adjustment of different elements or parts; called

also balance. 2. a state of chemical balance in the body, reached when the tissues
contain the proper proportions of various salts and water.

Health Risk- is the chance or likelihood that something will harm or otherwise affect
your health. Risk doesn't mean that something bad will definitely happen. It's just a
possibility. Several characteristics, called risk factors, affect whether your health
risks are high or low.

Humidity- s defined as the amount of wetness or water vapor in the air. When it is just
about to rain and there's a lot of water vapor in the air, this is an example of a time
when the humidity level is high.

MVPA (Moderate To Vigorous Physical Activity) - Moderate physical activity refers

to activities equivalent in intensity to brisk walking or bicycling. Vigorous physical
activity produces large increases in breathing or heart rate, such as jogging, aerobic
dance or bicycling uphill.

Overload - overload principle is one of the seven big laws of fitness and training.
Simply put, it says that you have to increase the intensity, duration, type, or time of a
workout progressively in order to see adaptations. The adaptations are improvements in
endurance, strength, or muscle size.

Palatability- Palatability is the hedonic reward (i.e., pleasure) provided by foods or

fluids that are agreeable to the "palate", which often varies relative to the homeostatic
satisfaction of nutritional, water, or energy needs.

16
 17
EXPLORE
1st Picture – Summer Season- exercise mats, music, yoga instructor, water for hydration
2nd Picture – Cold Season – Aerobic exercise, Music, Zumba Video, Zumba Instructor
3rd Picture – Rainy Season- Gym, Training Bench. A training bench is an adjustable platform used for
performing weight training exercises, Dumbbell Set, Barbell Set, Kettlebell Set, Pull-up Frame and Bar,
Treadmill, Stationary Bicycle, Rowing Machine.
TRY THIS:
1. A
2. B
TASK 1: The learners will fill out and answer the PAR-Q form. The
3. D
Teacher will identify if the learner is fit for any physical activity.
4. C
5. D
TASK 2: 6. C
1. Names of Family or friends of the Learner 7. A
2. It helps an individual to assess oneself if they are fit for the 8. D
activity at that particular moment. Normally, people would run 9. D
through in their mind some of these questions that assist them to 10. C
assess their physical wealth being at that moment.
Answer Key
softball.
included brisk walking, golf, volleyball, cycling on level streets, recreational tennis, and
running, jogging, basketball, cycling on hills, and racquetball. Moderate exercises
Strenuous- Strenuous activities included swimming laps, aerobics, calisthenics,
associated with staleness.
training regimens or achieve previous goals. The term "Over training" is usually
Staleness- Defined as a state in which the athlete has difficulty maintaining standard
questionnaire is short and easy to administer and reveals any family history of illness.
of uncovering health and lifestyle issues prior to the start of an exercise program. The
PAR-Q- The Physical Activity Readiness Questionnaire (PAR-Q) is a common method
 18
ACTIVITY 4:
1-2. The Learner can choose any sport they want and give its description or characteristic.
3. What features are common in the sports clothing that make them suited in Philippine weather?
 Cotton
 Lighter
 Softer
 Durable
 Faster drying
 appearance
ACTIVITY 3:
 Always let someone know where you are going and when you will be back. Carry a phone. ...
 Don't run with headphones. ...
 When run/walking on roads, always go against traffic. ...
 When running in the early morning or late at night, wear reflective clothing and lights. ...
 If it hurts, stop.
ACTIVITY 2:
EXERCISE CHECKLIST 9- overtraining
5-8 moderate
1-4 normal
ACTIVITY 1
Gatorade contains 160
milligrams of sodium and
45 milligrams of
potassium per serving,
whereas Powerade cont
ains150 milligrams of
sodium and 35 milligrams
of potassium per serving.
... Powerade features
drinks with zero calories
and sugar but that offer
added electrolytes and
vitamins.
 19
https://medical-dictionary.thefreedictionary.com/equilibrium
risks#:~:text=A%20health%20risk%20is%20the,risks%20are%20high%20or%20low.
https://newsinhealth.nih.gov/2016/10/understanding-health-
https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples
https://www.dictionary.com/browse/dissipate
ONLINE SOURCES
I,Rex Book Store, In. (RBSI)
Fernando-Callo, Lualhati, Dajime, Peter Fermin. Physical Education and Health Volume
Education and Health Module
DIWA LEARNING SYSTEMS IN 2016. DIWA Senior High school Series: Physical
BOOK SOURCES
References
ASSESSMENT:
OVEREXERTION DEHYDRATION
This refers to the detrimental cause of This refers to excessive loss of water from the
excessive training. body, usually through perspiration or sweating,
urination, or evaporation.
We should do:
1. Do not engage in too much physical activity. We should do:
2. slightly elevated morning heart rate (4 or 5 1.Replenishing the fluid level in the body.
beats more than normal values) 2. consuming clear fluids such as water, clear
3. allow the body to recover completely in 2 or 3 broths, frozen water or ice pops, or sports drinks
days after maximal effort. (such as Gatorade)
3. replenish lost fluids even before feeling thirsty.
HYPOTHERMIA HYPERTHERMIA
Excessively low body temperature, This is an alarming rise in body temperature, which
characterized by uncontrollable shivering, loss is an effect of exercising in a very humid
of coordination, and mental confusion environment. It sets the stage for heat stress and
even heat stroke, the potentially fatal collapse of
We should not do: the temperature-regulating mechanism.
1. Avoid excessively cold and windy
weather. We should do:
2. Dress Appropriately. 1.Do not Prolong vigorous exercise because it is
3. Watch your time. dangerous to exercise in hot and humid weather.
2. To exercise safely, watch for the signals of heat
disorder, regardless of the weather.
3. Rest Periodically during exercise
https://www.csba.org/GovernanceAndPolicyResources/DistrictPolicyServices/~/media/C
SBA/Files/GovernanceResources/PolicyNews_Briefs/StudentHealth/PhysEd_Actviity/20
09_11_FactSheet_ModerateToVigorous.ashx#:~:text=What%20iS%20MVPa%20aNd%
20hoW,aerobic%20dance%20or%20bicycling%20uphill.
https://www.issaonline.com/blog/index.cfm/2019/understanding-and-using-the-overload-
principle#:~:text=The%20overload%20principle%20is%20one,%2C%20strength%2C%2
0or%20muscle%20size.
https://en.wikipedia.org/wiki/Palatability
https://www.bbc.co.uk/bitesize/guides/z2r34j6/revision/1#:~:text=The%20Physical%20A
ctivity%20Readiness%20Questionnaire,any%20family%20history%20of%20illness.
https://study.com/directory/category/Medical_and_Health_Professions/Health_and_Fitn
ess/Physical_Education_and_Health.html
https://www.webmd.com/fitness-exercise/news/20090715/strenuous-exercise-linked-
to_memory-loss

PAR-Q FORM https://www.nasm.org/docs/default-source/PDF/nasm_par-q-(pdf-

21k).pdf

For inquiries or feedback, please write or call:

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Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

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Website: lrmds.depednodis.net

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