OBSERVE SAFETY PROTOCOL

What is It
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 environments, 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.

 Signs of mild to moderate dehydration o

dry mouth and tongue
o thirst o lethargy o dry skin o muscle
weakness o dizziness
o dark urine

To make sure that you don’t lose a lot of fluids in your body we need Electrolytes to
replenish the water that you lost

Electrolytes – are the minerals that are involved in many essential

Process in the body

8 Healthy Drinks Rich in Electrolytes

• Coconut Water - is naturally low in calories and sugar yet
rich in electrolytes like potassium and magnesium.
• Milk - is a good source of electrolytes, as well as protein and
carbs, making it a good post-workout beverage.
• Watermelon and other fruits - contain several electrolytes
but are typically low in sodium and high in sugar.
• Smoothie - allows you to obtain electrolytes from blended,
whole foods like fruits, vegetables, and dairy products. They’re a great
pre- or post-workout recovery beverage.

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 • Electrolyte-infused water - can be a great low-calorie
hydration options, but be mindful of the brands that contain large
quantities of added sugar.
• Electrolyte Tablets - are a convenient and affordable option
for making your electrolyte drink. All you have to do is mix a tablet with
water.
• Sports Drinks - Commercial sports drinks can be good for
refueling and replenishing electrolytes during intense exercise, but
they’re often high in sugar and artificial colors and flavors. Try making
a healthier version at home.

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

 Sign and Symptoms of Overtraining o

Not eating enough o Soreness,
stain, and pain o Overuse injuries o
Fatigue o Reduced appetite weight
loses o Irritability and agitation o
Persistent injuries or muscle pain o
Decline in performance o Workout
feel more challenging o Disturbed
sleep o Decreased immunity or
illness o Weight gain
o Loss of motivation

Prevention
To prevent overtraining, schedule regular rest days after long or demanding workouts.
Take a break from targeting a muscle group for 1 or 2 days if you do weight or
resistance training. At the same time, don’t allow for too much time to lapse between
workout sessions.
Have a rest period during your workout. Rest intervals can be anywhere from
30 seconds to 5 minutes. If needed, reduce the volume and intensity of your sessions.
Schedule active rest days that include low impact activities such as walking,
yoga, or swimming. This will relieve muscle tightness and help you stay active while
recovering from a strenuous workout. Plus, varying your activities helps develop your
whole body.
To balance your stress levels, you can also do relaxing activities such as meditation
or yoga Nidra.

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

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 and even heat stroke, the potentially fatal collapse of the temperature
regulating mechanism.

Heat Disorders
Problem Signs and Symptoms
Heat cramps – History of exertion;
when considerable muscle cramps, usually
salt is lost in sweat. in the
Take lightly salted muscles used during
foods and massage exercise
to relieve cramps.
Fast, shallow breathing;
Heat exhaustion – weakness; dizziness;
when heat stress headache; moist or cool
exceeds the skin or profuse sweating;
capacity of the pale face; normal or
slightly
temperature-
elevated temperature;
regulating
weak
mechanism.
pulse
Noisy breathing; hot,
flushed skin (maybe dry
or sweaty); a red face;
Heatstroke – the chills or shivering;
temperature- disorientation; erratic
regulating behavior; high body
temperature; no
mechanism has
perspiration;
given up
full, rapid pulse; altered
consciousness or
unconsciousness;
convulsions
Treatment
• Stop exercising, drink
fluids, and massager
stretch cramped
muscles.
• Cool the body. Stop
exercising, get out of
the heat, remove
excess clothing, drink
cold fluids, and apply
cool and/or damp
towels to the body.
• Get immediate
medical attention,
and try to lower body
temperature.
• Get out of the heat,
remove excess
clothing, drink cold
fluids, and apply cool
and/or damp towels
to the body or
immerse in cold
water, but not to
induce shivering.
• A person should be
placed in a shock or
recovery position. If
conscious, the
person may sip
water. Raise the legs
• Fan person and use
wrapped cold packs
in the armpits and
groin.

Hypothermia
 Excessively low body temperature, characterized by uncontrollable
shivering, loss of coordination, and mental confusion.
 This occurs when the body begins to lose heat faster than it can be
produced. Prolonged exertion leads to progressive muscular fatigue. As

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 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.

Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms
Early signs
• Shivering
• Pale, cold skin
• Cold environment
As the condition worsens
• No shivering, even though the
person is cold
• Increasing drowsiness
• Irrational behavior and
confusion
• Slow, shallow breathing
• Slow, weak pulse
• Walking becomes clumsy and
the tendency of
wanting to lie down and
rest escalates
Treatment
• If the victim is unconscious, open
the airway and check for breathing.
• If the victim is conscious, bring to a
shelter, or keep in a warm room.
• Replace wet clothes with dry ones.
• Give high energy foods and warm
drinks.
• Cover the head, hands, and feet
because heat is lost through the
extremities.
• Do not let the victim lie down and
rest since the core temperature is
dropping. Without treatment, one
might lose consciousness and die.
• Transport the victim to a medical
facility as quickly as possible

Sinulog Festival

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 Is an annual cultural and religious festival held on the third Sunday of January
in Cebu City, and is the center of the Santo Niño Catholic celebrations in the
Philippines.
 Usually, they dance under the heat of the sun through street dancing

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  The Sinulog dance moves are basically (two steps forward and one step
backward as the dancer sways to a distinct rhythm of drums). This movement
resembles the current (sulog) of what was known as Cebu’s Pahina River.
 The Sinulog dance steps are believed to originate from Rajah Humabon's
adviser, Baladhay. It was during Humabon's grief when Baladhay fell sick.
Humabon ordered his native tribe to bring Baladhay into a room where the
Santo Niño was enthroned, along with the other pagan gods of the native
Cebuanos. After a few days passed, Baladhay was heard shouting and was
found dancing with utmost alertness. Baladhay was questioned as to why was
he was awake and shouting. Pointing to the image of the Santo Niño, Baladhay
explained that he had found on top of him a small child trying to wake him and
tickling him with the midrib of the coconut. Greatly astonished, he scared the
child away by shouting. The little child got up and started making fun of
Baladhay. In turn, Baladhay danced with the little child and explained that he
was dancing the movements of the river. To this day, the two-steps forward,
one-step backward movement is still used by Santo Niño devotees who believe
that it was the Santo Niño's choice to have Baladhay dance.

Panagbenga Festival

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 Panagbenga is an annual flower festival celebrated every February which takes
place in Baguio City, Philippines. The term “Panagbenga” comes from a
Kankanaey term meaning “season of blooming”. This festival reflects the
history, traditions, and values of Baguio and the Cordilleras.
 In February each year, the City of Baguio is host to the monthlong Panagbenga
Festival. Baguio flowers (worthy of a festival!) This festival celebrates the
beauty of flowers, specifically the beauty of flowers in the Baguio region.
 The Panagbenga started with just an idea that Baguio City should, like other
towns and cities in the Philippines, have it's own "fiesta" or festival celebration.
Having been created a city by the Americans during their occupation of the
Philippines, Baguio did not start as a town during the Spanish colonial period
that had a patron saint with a feast day.
It's charter day anniversary is on September 1, which falls right in the middle of
the country's rainy season, which does not allow for parades and other outdoor
activities that usually are the highlight of such celebration.