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PE 11 - MELC 5 Module 5 - Week8 For Student
PE 11 - MELC 5 Module 5 - Week8 For Student
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
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represent nor claim ownership over them.
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:
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:
iii
At the end of this module you will also find:
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.
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TABLE OF CONTENTS
CONTENT PAGES
BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01
DO THIS --------------------------------------------------- 04
Task 1 --------------------------------------------------- 04
Task 2 --------------------------------------------------- 05
EXPLORE --------------------------------------------------- 05
REFLECT --------------------------------------------------- 14
GLOSSARY --------------------------------------------------- 16
v
LEARNING COMPETENCY:
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.
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
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?
Exercise Checklist
Directions: Make a checklist of the important things needed by an exerciser during
the following: Write your answers in your activity notebook.
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.
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
What are the recommendations for fluid replacement during prolonged aerobic
exercise?
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.
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.
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.
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.
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.
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
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or drain moisture away from your body to avoid being overheated by trapped
perspiration. Warm up thoroughly and drink plenty of fluids.
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.
Tittle:
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
__________________________
13
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 OVEREXERTION
_____________________________ _______________________________
____________________________ _______________________________
_________________ ____________
We should do: We should do:
1._______________________ 1._______________________
2. _______________________ 2. _______________________
3. _______________________ 3. _______________________
HYPERTHERMIA HYPOTHERMIA
_____________________________ _______________________________
_____________________________ _______________________________
________________ ____________
We should do: We should do:
1._______________________ 1._______________________
2. _______________________ 2. _______________________
3. _______________________ 3. _______________________
15
Glossary
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.
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.
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
20