HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 2 – Module 9: Safety Protocols in Engaging Dance Exercise
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Adrian Somido
Editor: Alfredo V. Villanueva III , Christian Bjorn R. Cunanan
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Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
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Pasig City
 HOPE 3
Quarter 2
Self-Learning Module 9
Safety Protocols in Engaging Dance Exercise

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 9 on Safety Protocols in Engaging Dance Exercise!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character 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. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 9 on Safety Protocols in Engaging Dance Exercise

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 material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module. 

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

Observes personal safety protocols to avoid dehydration, overexertion,

hypo-and hyperthermia during MVPAs participation.

Specific Objectives:

At the end of the module, learners will able be to:

 Identify common injuries that could be encounter during MVPA
participation.
 Differentiate various symptoms and manifestation caused by
participating MVPA’s.
 Determine safety protocols to avoid various injuries caused by
participating MVPA’s.

PRE–TEST

Direction: Read and analyze the questions given below. Choose the letter
of the best answer.

1. It is a condition that occurs when the loss of body fluids, mostly water,
exceeds the amount that is taken in.
a. Thirst
b. Exhaustion
c. Dehydration
d. Hyperthermia
2. It refers to the condition that happens when you’ve pushed your body
farther than you should. It’s obvious that you need to work out and
exercise hard and often to get into the best shape.
a. Exhaustion
b. Overexertion
c. Hyperthermia
 d. Hypothermia
3. It is as condition which occurs when a person's body temperature rises
and remains above the normal; 98.6°F Most frequently, this occurs during
the heat of summer and among the elderly. However, it may also be
triggered by other medical conditions or certain medications.
a. Hyperthermia
b. Hypertension
c. Exhaustion
d. Dehydration
4. It refers to a condition that develops when heat losses exceed heat
production causing the body heat content to decrease. Declines in core
temperature may eventually impact exercise performance.
a. Hyperthermia
b. Exhaustion
c. Hypothermia
d. Overexertion
5. Which of the following statement does NOT refer to the safety protocols to
be done during dehydration?
a. Drink plenty of water before, during, and after exercise.
b. Drink plenty of water before, while, and after you are active.
c. Use Appropriate Clothing Wear clothing that lets air pass through to
cool your body.
d. Always bring a container of water or sports drink with you when you
when you are engaged in exercise or any physical activity.

RECAP

Answer the following statement briefly.

1. Before engaging to any rhythmic exercise, it is very important to determine my
Heart Rate because______________________________________________
______________________________________________________________
 _____________________________________________________________ .

2. To set my goal for the improvement of my fitness condition, It is important to

determine my Target Heart Rate because ____________________________
______________________________________________________________
_____________________________________________________________ .

LESSON

Safety Protocols to Avoid Dehydration, Overexertion, Hypothermia, and

Hyperthermia During Rhythmic Activity Participation

Although physical activity has many health benefits, injuries and other
opposing events do sometimes happen. The most common injuries affect the
musculoskeletal system. Other adverse events can also occur during activity, such
as overheating and dehydration. On rare occasions, people have heart attacks
during activity.

The following are the Safety Protocols to prevent such adverse events during
physical activity.

What is Dehydration?

Dehydration is a condition that occurs when the loss of body fluids, mostly
water, exceeds the amount that is taken in. With dehydration, more water is moving
out of our cells and bodies than what we take in through drinking. We lose water
every day in the form of water vapor in the breath we exhale and in our excreted
sweat, urine, and stool. Along with the water, small amounts of salts are also lost.
When we lose too much water, our bodies may become out of balance or
dehydrated. Severe dehydration can lead to death.

How may I avoid Dehydration?

The following tips may help you prevent dehydration.

 • Drink plenty of water before, while, and after you are active.

• Drink plenty of water before, during, and after exercise.

• Always bring a container of water or sports drink with you when you when you
are engaged in exercise or any physical activity.

• Use a sports drink if you will be exercising for longer than 1 hour.

• Avoid high-protein diets. If you are on a high-protein diet, make sure that you
drink at least 8 to 12 glasses of water each day.

• Stop working outdoors or exercising if you feel dizzy, lightheaded, or very

tired.

• Wear a lightweight and light colored clothes specially during hot seasons

What are the other injuries I may experience aside from dehydration?

Overexertion

It is a condition that happens when you’ve pushed your body farther than you
should. It’s obvious that you need to work out and exercise hard and often to get into
the best shape. What many people don’t know, however, is that your body needs lots
of time and nutrition in between exercise to recover. When your body is continually
forced to be active without having time to rest and heal, you can develop
overexertion. When this happens, a variety of negative effects take place.

How may I avoid overexertion?

Here are some tips to keep in mind to help you avoid this situation.

1. Rotate your workouts. If you’re doing strength training, you stick to doing
one or two muscle groups per day. Then the next day you can do another
group, and another after that. When you train a muscle group very hard, you
 should allow two days before working it again. Also, if you like to strength train
along with aerobic workouts, try alternating so one day you do all aerobic, the
next all strength, the next aerobic, etc.
2. Get lots of sleep. Your body works its hardest at restoring itself during sleep,
so getting enough rest is especially important if you are exercising intensely
more than three or four times per week. Aim for about 8 hours a day.
3. Take rest days. You should devote at least one day per week entirely to
resting. You shouldn’t do any more than light exercises like walking and
stretching on this day.
4. Eat right. You might be exercising to lose weight, but it’s still important to
nourish yourself. Make sure you are taking in a good amount of carbohydrates
and protein. Preferably, if, you are doing a lot of aerobic training, aim for a diet
with approximately 50 to 65 percent of your daily calories coming from
carbohydrates. If you are focused on strength training, aim for around 20
percent of your calories to come from protein and at least 45 percent from
carbohydrates. You don’t want to overeat, but remember that there is also a
risk of eating too little. Talk to a dietitian if you would like an individualized
assessment of the number of calories you need.

Is there anything else?

Hyperthermia

Another injury that may occur during extensive dance activity is hyperthermia.
According to the National Organization for Rare Disorders defined hyperthermia as
a condition which occurs when a person's body temperature rises and remains
above the normal; 98.6°F Most frequently, this occurs during the heat of summer and
among the elderly. However, it may also be triggered by other medical conditions or
certain medications.

How to avoid Hyperthermia?

• Start Slowly. Slowly upturn the duration and intensity incrementally

• Hydrate Properly. Your body needs to replace lost water, and that is why
proper hydration is important before during and after your physical activity
 • Use Appropriate Clothing Wear clothing that lets air pass through to cool
your body.

• Rest Periodically.

• Avoid exercising in extreme heat and humidity.

• If heat related injury happens, do first aid and get help.

What if I feel differently?

You can experience Hypothermia

Hypothermia develops when heat losses exceed heat production causing the
body heat content to decrease. Declines in core temperature may eventually impact
exercise performance.

How to avoid Hypothermia?

• Avoid excessively cold and windy weather

• Dress appropriately. If you don’t have choice but to engage physical activities
during cold seasons, wear thick layered clothing

• Watch your time. If possible, limit the time of your physical activity.

• Stop if you feel anything out of the ordinary

ACTIVITIES

Last activity you were instructed to choose two (2) dance genre,
practice, a period of time and monitor as well as analyze your physiological indicator.
This time, continuously execute the 2/4-time signature for 10 – 15 minutes. Before
engaging the activity, answer the following indicators to assess your readiness. Once
you answer yes in any of the item, engage to 40% - 50% intensity zone.

Note: Listen to the sound of your body, if you think you are not capable of doing the
activity, engage yourself as soon as you feel better.

WRAP–UP

Answer the following:

1. What are important factors you consider before engaging to high impact
dance activity?
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. Discuss the importance of the factors you consider to avoid yourself from:
a. Overexertion
___________________________________________________________
___________________________________________________________
___________________________________________________________
b. Dehydration
___________________________________________________________
___________________________________________________________
___________________________________________________________
c. Hyperthermia
___________________________________________________________
___________________________________________________________
___________________________________________________________
d. Hypothermia
___________________________________________________________
___________________________________________________________
___________________________________________________________

3. If I you experienced any of the item above, give the procedure you conducted
in order to respond for a possible emergency.
______________________________________________________________
______________________________________________________________
______________________________________________________________

WRAP–UP
What I have learned so Far?

Go online! Look for video presentation regarding personal safety protocol to avoid
dehydration, overexertion, hypothermia, and hyperthermia during MVPA Participation.
Make a simple reaction paper guided by the following question.

1. What are the implications of such safety protocol?

_______________________________________________________________________
_____________________________________________________________________
______________________________________________________________________
2. You think is there any protocols you may suggest to improve? Identify and discuss
briefly.
______________________________________________________________________
_______________________________________________________________________
_____________________________________________________________________

VALUING

1. In this time of pandemic, why safety protocol is essentials in doing dance

exercises?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. How do you think following protocols affect your performance as an individual?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
 POST TEST

Choose a if the statement is TRUE and b if the statement is FALSE.

___________ 1. The body does not care where the water came from rain,
perspiration or immersion, because all water is a conductor of heat
and will remove heat from the body.

___________ 2. Hyperthermia is not by cause of physical activity, moderate to high

ambient air temperature, onset of dehydration as a result of losing
too much sweat without adequate water intake to replenish your
system, solar or reflected radiation, improper clothing which does
not allow for evaporation [cooling] of sweat, a low fitness level and
or additional workload of carrying excessive weight.

____________ 3. To avoid hyperthermia, be very aware of your physical feelings

during outdoor activities on hot humid days.
____________ 4. Hypothermia is commonly cause by lack of energy-producing food
and proper clothing will heighten the speed that affect you during
dance activity.
____________ 5. Avoid high-protein diets. If you are on a high-protein diet, make
sure that you drink at least 8 to 12 glasses of water each day is not
true when your experiencing dehydration.

KEY TO CORRECTION
ANSWER:
1. a
2. b
3. a
4. a
5. b
 References
Noakes, T., “Physiological models to understand exercise fatigue and the
adaptations that predict or enhance athletic performance”. Scandinavian Journal of
Medicine & Science in Sports. 2000; 10(3): 123-145.
http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0838.2000.010003123.x/abstract
Zawadzki, K., et al. “Carbohydrate-protein complex increases the rate of muscle
glycogen storage after exercise”. Journal of Applied Physiology. 1992; 72(5): 1854-
1859.
http://jap.physiology.org/content/72/5/1854.short
Biolo, G., et al. “Increased rates of muscle protein turnover and amino acid transport
after resistance exercise in humans”. AJP – Endo. 1995; 268(3): E514-E520.
http://ajpendo.physiology.org/content/268/3/E514.short