HOPE 2 11

Health Optimizing Physical Education (HOPE 2) – Grade 11

Quarter 4 – Module 10: Dehydration, Overexertion, Hypo-and Hyperthermia
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: Joanne M. Lagrimas and Van Dexter P. See
Editor: Gracita D. Bernal
Reviewers: Dr. Norlyn D. Conde, Gracita D. Bernal, and Catherine M. Ona
Illustrator: Name
Layout Artists: Joanne M. Lagrimas and Van Dexter P. See
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Carolina T. Rivera, CESE
OIC-Assistant Schools Division Superintendent
Manuel A. Laguerta, Ed.D
Chief, Curriculum Implementation Division
Victor M. Javeña, EdD
Chief, School Governance and Operations Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 2
Quarter 4
Self-Learning Module 10
Dehydration, Overexertion,
Hypo-and Hyperthermia
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 2) Self-

Learning Module 10 on Dehydration, Overexertion, Hypo-and Hyperthermia!

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 (HOPE 2) Self-

Learning Module 10 on Dehydration, Overexertion, Hypo-and Hyperthermia!

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 protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation. PEH11FH-IIk-t-10

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

1. analyze the proper intake of fluid replenishment to avoid dehydration;

2. identify the symptoms of overtraining based on experiences; and
3. recognize individual’s capacity in knowing the proper sports clothing to
reduce the risk of heat or cold-related problems.

PRETEST

Directions: Here are some questions that will test your knowledge for today’s
lesson.
Write T if the statement is True and F if the statement is False. Write
your answer in the space provided before the number.

_____1. Overexertion refers to excessive physical and skeletomuscular which

results in discomfort or injuries.
_____2. Dehydration is a condition that you orally intake fluids.
_____3. Infants and children are at the highest risk for dehydration.
_____4. People may also experience dehydration even in cold weather.
_____5. One of the causes of dehydration is thirst.
_____6. The normal body temperature is 98.6 F (37 C).
_____7. When your body temperature falls below 95 F (35 C) you are at risk of
Hypothermia.
_____8. One of the signs and symptoms of Hypothermia is confusion or
memory loss.
_____9. Working in a right posture can place too much stress on the wrong part
of your body.
_____10. Drinking water with electrolyte replacement may not complete the
balance of water and electrolytes the body has lost.

RECAP
Give three guidelines in engaging sport in new normal.
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________

LESSON

Dehydration - Is a condition that can occur when the loss of body fluids, mostly
water, exceeds the amount that is taken in. Medically, dehydration usually means
a person has lost enough fluid so that the body begins to lose its ability to function
normally and then begins to produce symptoms related to fluid loss. Although
infants and children are at the highest risk for dehydration, many adults and
especially the elderly have significant risk factors.
People (and animals) lose water every day in the form of water vapor in the
breath we exhale, and as water in our sweat, urine, and stool. Along with the water,
small amounts of salts or electrolytes are also lost.
When we lose too much water, our bodies may become out of balance or
dehydrated. Most doctors divide dehydration into three stages: 1) mild, 2) moderate
and 3) severe.
• Sweating - on a normal day, the body loses about 2.5 liters of water from the
lungs and skin, from urine and feces, and 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.
Image Source:

Many conditions may cause rapid and continued fluid losses and lead to
dehydration.
 Fever, heat exposure, too much exercise, or work-related activity
 Vomiting, diarrhea, and increased urination due to infection
 Diseases such as diabetes
 The inability to seek appropriate water and food (an infant or disabled
person, for example)
 An impaired ability to drink (someone in a coma or on a respirator, or a sick
infant who cannot suck on a bottle are common examples)
 No access to safe drinking water
 Significant injuries to the skin, such as burns or mouth sores, severe skin
diseases, or infections (water is lost through the damaged skin)
In addition to drinking water, the body also needs replacement of electrolytes
(for example, potassium and sodium) lost with the above-mentioned conditions, so
drinking water without electrolyte replacement may not complete the balance of
water and electrolytes the body has lost.
Image Source:

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.
To avoid physical overexertion:
 practice good posture
 utilize ergonomic workspaces
 lift lighter loads and use proper lifting techniques
 decrease the distance you must stretch to lift a heavy object
 take frequent breaks from physically repetitive and challenging activities
 include strength training and stretching in your regular exercise routine
 know and respect your body’s limits
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.
-It is a condition in which the body's temperature is higher than normal. You might
think hyperthermia is synonymous with fever, but not quite. When you're sick, the
body purposefully raises its temperature to try to fight the infection, and the
temperature on the thermometer goes up.
-Hyperthermia is a little bit different; the body temperature rises, but it's not on
purpose. Rather, the body's heating and cooling mechanisms become over-run, and
the body cannot get rid of enough heat.

 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).
-When your body temperature drops, your heart, nervous system, and other organs
can't work normally. Left untreated, hypothermia can eventually lead to complete
failure of your heart and respiratory system and eventually to death.

 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.
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).

ACTIVITIES

Activity 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.

Image Source:
 Adequate water replacement
vs
Commercial fluid replacement

Acitivity 2: Identifying Symptoms of Overtraining

Directions: Answer the questions by placing a checkmark 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?

Activity 3: Sports Clothing Modeling

Directions: Pay attention to the types of clothing used at every temperature.
Answer the following questions in your activity notebook.

Image source:
https://www.pinterest.com/pin/141019032069146763/
https://tinamuir.com/winter-running-what-to-wear-at-every-temperature/

1. Why is clothing important in sport?

2. Are clothes affect the body’s temperature during the activity?
3. How does clothing affect performance?
4. Do workout clothes make a difference?
5. Are these helpful for exercisers?

WRAP-UP

Answer the following questions. (Write your answer on providing space below)

1. What is dehydration? How do we prevent it?
__________________________________________________________________________________
_________________________________________________________________________________.
2. What is overexertion? When does it occur?
__________________________________________________________________________________
_________________________________________________________________________________.
3. What is the difference between hypothermia and hyperthermia?
__________________________________________________________________________________
_________________________________________________________________________________.

VALUING

What is the importance of having knowledge about personal safety protocol to avoid
dehydration, overexertion, hypo- and hyperthermia during MVPA participation?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
______________________________________________.

POST TEST

Direction: Read and understand each statement. Encircle the correct answer.
1. This refers to the detrimental cause of excessive training.
A. Dehydration B. Hypothermia C. Hyperthermia D. Overexertion

2. This is associated with rapid physical fatigue during overexposure to heat.

A. Cold Acclimatization C. Heat Syncope
B. Heat Acclimatization D. Dehydration

3. It is a sensation of dryness in the mouth and throat associated with a desire for
liquids.
A. Sweating B. Thirst C. Urinate D. Vomit

4. This refers to the metabolic adjustments done as well as the improved tissue
insulation.
A. Cold Acclimatization C. Heat Acclimatization
B. Dehydration D. Overtraining

5. Excessively low body temperature, characterized by uncontrollable shivering,

loss of coordination, and mental confusion.
A. Dehydration B. Heat Rash C. Hyperthermia D. Hypothermia

KEY TO CORRECTION

Pretest Recap Post test

1. T
2. F 1. D
3. T 1. Wearing of mask when not
4. T in play. 2. C
5. F 2. Maintenance of social
3. B
6. T distancing
7. T 3. No sharing of equipment 4. A
8. T
9. F 5. C
10. F

References
Book
Urbiztondo, SM., Mangubat, A., Tolitol, M., & Vergara, L. (2016). HOPE 2: Health
Optimizing Physical Education. Sports. pp. 51-52. Vibal Group Inc.
Philippines.
Websites
Cellucci, M. F. (2020). Dehydration in Children.
https://www.msdmanuals.com/professional/pediatrics/dehydration-and-
fluid-therapy-in-children/dehydration-in-children?
network=g&matchtype=e&keyword=body
%20dehydration&creative=455695696257&device=c&devicemodel=&place
ment=&position=&campaignid=10066662461&adgroupid=107860656713
&loc_physical_ms=9067256&loc_interest_ms=&gclid=CjwKCAjwkdL6BRA
REiwA-kiczLdnV-OxIit68R9dPC-45WrL4RBCdtO1pAtY4xZvkHDT5AbkiO5-
DRoC-xoQAvD_BwE
Hyperthermia/Hypothermia Unit Management. (2020).
https://www.encyclopedia.com/medicine/encyclopedias-almanacs-
transcripts-and-maps/hyperthermiahypothermia-unit-management
Winter Running Gear- What to Wear at Every Temperature. (2014)
https://www.google.com/search?
q=what+to+wear+at+every+temperature&sxsrf=ALeKk007NCkARXAyKV2X
vsDNR9ZAoNUz7g:1599468472065&source=lnms&tbm=isch&sa=X&ved=
2ahUKEwiJ_uyw1NbrAhU7wosBHaStBbkQ_AUoAXoECA0QAw&biw=1366
&bih=657#imgrc=O6H1xxQKH7HE3M