Module

Module Overview
1

In this Module
§ Dehydration
§ Overexertion or Overtraining
§ Hypothermia
OBJECTIVES:
At the end of the lesson, the students will be able to:
1. Analyze the proper intake of fluid replenishment to avoid dehydration.
2. Identify the symptoms of overtraining based on experiences.
3. Recognize individual’s capacity in knowing the proper sports clothing to reduce the risk of
heat or cold related problems.

Readings

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

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

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

Overexertion or Overtraining - This refers to the detrimental cause of excessive training. It

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

Hyperthermia -This is an alarming rise in body temperature, which is an effect of exercising in a

very humid environment. It sets the stage for heat stress and even heat stroke, the potentially fatal
collapse of the temperature-regulating mechanism.

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

Hypothermia - Excessively low body temperature, characterized by uncontrollable shivering, loss

of coordination, and mental confusion. It is a medical emergency that occurs when your body loses
heat faster than it can produce heat, causing a dangerously low body temperature. Normal body
temperature is around 98.6 F (37 C). Hypothermia occurs as your body temperature falls below 95
F (35 C).
• Cold Acclimatization - This refers to the metabolic adjustments done as well as the
improved tissue insulation. Large body mass, short extremities and increased levels of body
fat help to get acclimatized to cold weather.

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

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 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
sunburninducing radiation is expressed as the sun protection factor (SPF).

Task 1: Analyzing fluid replenishment/replacement.

Directions: Look at the different fluid replenishment below. Compare the drinks and discuss the
advantages and disadvantages of using them. Write your answers in your activity notebook.

Adequate water replacement

Vs
Commercial fluid replacement

Task 2: Identifying symptoms of overtraining.

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

_____ 1. Has your performance decreased

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

1. Why is clothing important in sport?

2. Can clothes affect the body’s
Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J

2 temperature during the activity?

3. How does clothing affect
performance?
4. Do workout clothes make a
difference?
5. Are these helpful for exercisers?
 Module
Module Overview
Task 3: Sports Clothing Modeling

Directions: Pay attention to the types of clothing used

at every temperature. Answer the following questions in
your activity notebook.

In this
§ Etiquett Module
§ Proper
e Etiquette and Safety in the Use of Facilities
Equipmen
and
t

OBJECTIVES:
At the end of the lesson, the students will be able to:
1. Distinguish the proper etiquette and safety in the use of facilities and equipment.
2. Design a sinage about appropriate etiquette in the use of sports facilities and equipment.
3. Know the safety rules and practice them.

Readings

What Is Etiquette?

Etiquette, the complex network of rules that govern good behavior and our social and business
interactions, is always evolving and changing as society changes. It reflects our cultural norms,
generally accepted ethical codes, and the rules of various groups we belong to. It is merely a set
of guidelines for politeness and good manners, the kindnesses with which we should always treat
each other. It will always matter!

Proper Etiquette and Safety in the Use of Facilities and Equipment

1. Take care in using facilities and equipment. In consideration of the school's effort and of other
students who will benefit from using the facilities and equipment, it is in good form to handle
them with care and use them solely on their purpose. This is to prevent having them misplaced,
stolen or become unnecessary clutters in the training area than can cause accidents.
2. Only use equipment that you already know how to use do not leave or pass on equipment that
is in complete disarray or dirty.

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 3. Be Alert and Aware in the training area.
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly or leave the venue clean. Doing exercises in improper form
deficit its benefits. Do not monopolize the equipment. Allow everyone a fair use of the
facilities.
8. Check Yourself - practice proper hygiene and care. Take a bath or a deodorant if needed. Do
not force yourself to engage in physical activity if you are feeling sick.
9. Move on the double; do not loiter around the venue or hang on the equipment doing nothing.
Do not handle it until such time the teacher gives instructions on how to operate the said
equipment.
You could break the equipment or cause harm to yourself or others.
10. Be nice, as a general rule!

Why do we need to demonstrate proper etiquette and safety in the use of facilities and equipment?
If facilities are cared for and used well, they will have a longer shelf life. Others will be able to
benefit from their use. Conducting proper etiquette in the use of facilities also ensures the safety of
those who use them. The risks in using them are minimized.

Task 1: Your Own Design

Directions: Design a signage about appropriate etiquette in use of sports facilities and equipment.

Example:

Task 2: Picture Analysis

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 Module
Module Overview
Direction: Analyze the pictures below. Answer the following questions and write your answers in
your activity notebook.

Picture 1 Picture 2

1. What can you say about the pictures? Describe each picture.

2. What do you do after playing your favorite sport?

3. What are the proper etiquette and safety in the use of facilities and equipment?

4. Why is it important to observe and practice proper etiquette?

In this Module
§ Health and fitness events

OBJECTIVES:
At the end of the lesson, the students will be able to:
1. Describe how participation in health and fitness events addresses health/fitness issues and
concerns.
2. Recognize individual’s participation in the healtth and fitness related events in local,
provincial and national events.

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 3. Motivate oneself the interest of participating heatlh and fitness events.

Readings

As you become more involved in physical activities, you can elevate your participation by joining
events that promote health and fitness as well as address health issues like diabetes, obesity,
nutrition, smoking, and many more. By joining events like these, you can learn more about these
health concerns, what is being done to handle these concerns, and at the same time, you also get to
increase your physical activity.

• Fun Run - These are usually 1-day events that focus on running various distances
(i.e., 3k, 5k, 10k, or longer). It caters to a wide variety of participants – competitive
or recreational runners, and even families.
Benefits of Joining Fun Run:
• Fitness benefits Help out certain causes
• Meeting new friends Enjoying the outdoor • Bringing
home participant race kit Gauge of your physical fitness
• Family bonding, etc.
• Dance events, competitions, or marathons - These events focus on dance as the
main activity, whether as competition (e.g. street dance, dance sport) or as recreation
(e.g. aerobic dance marathons, Zumba events).

• Sports tournaments - These are the most common type of health- and fitness-related
organized events. They mainly focus on sports in a tournament type of play where
individual players and/or teams compete. These are usually organized for school
teams (e.g. CVIRAA Meet, UAAP). Through sport tournaments, athletes and
competitors are actually good role models of health and fitness.

You can join sports tournaments of varying levels of competition and different sports like
the following:

1. Local Government Unit sponsored sports tournament - Inter – Barangay sports

competition, especially during fiesta; Sangguniang Kabataan – sponsored Palarong
Pambarangay; National Youth Games; Batang Pinoy; and Philippines National Games
Open.

2. School Sports - Intramural or inter – color meet; District / Zone Athletic meet;
Municipal/City Athletic meet; Sub – congressional Athletic meet, Congressional
Athletic Meet; Provincial Athletic Meet; Regional Athletic Meet; and Palarong
Pambansa.

3. Other institutions / Establishments - Milo Marathon; Iron Man; Sports clinic, Seminars,
Clubs,

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 Module
Module Overview

Task 1: Name them!

Directions: Complete the table below with the list of your participation in any categories of health
and fitness related events. Show proof of your participation (example: picture during the event,
race bib, registration form etc.) and paste it in your activity notebook.

Date Event Name Type/Categories Organizers Proof of

of Event Participation

Task 2: Answer the following questions.

1. Describe how participation in health and fitness events addresses health/fitness issues and
concerns.
________________________________________________________________________
________________________________________________________________________
______________________________________

1. What actions did you take to motivate yourself?

________________________________________________________________________
________________________________________________________________________
______________________________________

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 Module Overview
Module4

In this Module
• Career Opportunities in Health and Fitness

Objectives:
1. Identify the potential career for health and fitness.
2. Realize one’s potential in health and fitness career.
3. Create a fitness event for a particular health issue.

Readings

The health and fitness field offer many career opportunities. Individuals interested
in helping others maintain their physical well-being may pursue degree and certification
programs in this field of interest.

If you're interested in the physical well-being of yourself and others, you may consider
an education in health and fitness. If you want to be of help to improve public nutrition
standards, helping people recover their fitness after an injury, or just improving a person's
overall wellness, a career in health and fitness may be right for you. Degree and
certification programs are available in fields such as the following:
• nutrition
• athletic training
• physical therapy
• fitness trainers This training can lead to careers as:

• nutritionists
• fitness trainers
• personal trainers
• aerobics instructors or coaches
In this field, one must be outgoing, in good health, organized, have good
communication skills and able to motivate others. Meanwhile, other career opportunities
await students inclined in health and fitness. They can pursue a career in the following
fields:
• Professional athlete in basketball, football etc.…
• Physical education or P.E. instructor
• Sports trainer
• Athletic coach
So, for now prepare yourself for what career you would like to take. Choose what
really interests you and pursue.

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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 Task 1: Find Me!

Directions: In the box below are the ten different career opportunities in health and fitness. They
are written horizontally and vertically. Find the words and write them on your activity notebook.
P R O F E S S I O N A L A T H L E T E
E A U I X U I N U U T T T H E S E A F
N N T T P R M S R T H U H R A F A R I
S D R N N V P I S R L O L O R R U N T
T O A E S I L D E I E Y E U T N U T N
R M G S I V I E L T T F T G O O N B E
U B E S V O A A V I I O I H F W L U S
C E O I E R M N E O C G C T M O I R S
T A U N B N A D S N C N T H I R K G T
O U S T U O Z O F I O I R E N N E E R
R T L R L W I U R S A K A R E E L R A
O I O U L T N T O T C N I A U V Y F I
O E V C E H G U M O H I N I S E U R N
M S E T T E S S S O I H E N E R N I E
A E R O B I C S I N S T R U C T O R R
P H Y S I C A L T H E R A P I S T E R
S P O R T S T R A I N E R C A R E S S

Task 2: Think and Match!

Directions: List at least 3 things that interest you. Think of the different career opportunities
suited for those interests and write it on the table below. Answer the questions that follow.

INTEREST CAREER
1.
2.
3.

Processing Questions:

1. Which among those interests takes most of your time? Why?

2. Does it fascinate you? How?

3. Do you think it will be your steppingstone for your future career? Why?

Task 3: Event for the Issue - Weight Loss

Directions: Create a 30-minute beginner Zumba routine at home. Practice and memorize the
steps. Wear from clothing during the exercise and observe personal protocol to avoid dehydration.
Invite your family members to join the exercise to help lose belly fats and improve muscle strength
and endurance. Do these 2-3 times a week.

Reference: Physical education and Health Jun C. Alave, MAPEH Department of Education, Zodiaction & Nature Experience J
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