Physical Education and

Health 12
Second Quarter
Module 4: Dance in Optimizing
One’s Health (Personal Safety
Protocol: Dehydration,
Overexertion, Hyperthermia
and Hypothermia)
 12
Physical Education and
Health 12
Second Quarter
Module 4: Dance in Optimizing
One’s Health (Personal Safety
Protocol: Dehydration,
Overexertion, Hyperthermia
and Hypothermia)
 INTRODUCTION

This module is written in the support of the K to 12 Basic Education Program of ensure
attainment of standards expected of you as a learner.

This aims to equip you with essential knowledge on the different terms related to circles
such as chords, arcs, central angles, and inscribed angles.

This includes the following activities and tasks:

Expected Learning Outcome- This lays out the learning outcome that you are expected to
have accomplished at the end of the module.

Pre-test- This determines your prior learning on the particular lesson you are about to take.

Discussion of the Lesson- This provides you the important knowledge, principles and
attitude that will help you meet the expected learning outcome.

Learning Activities- These provide you with the application of the knowledge and
principles you have gained from the lesson and enable you to further enhance your skills as
you carried out prescribed tasks.

Post- tests- This evaluates your overall understanding about the module

With the different activities provided in this module, may you find this material engaging
and challenging as it develops your critical thinking skills.
 What I Need To Know
At the end of this lesson, you will be able to:

Observe personal safety protocol to avoid dehydration, overexertion, hypo- and

hyperthermia during MVPA participation.

What I Know
Find out how much you already know about the topics in this module.

A. Directions. Write the correct answer on the space provided.

_____1. Which drink is the most dehydrating?

A. Diet soda C. Alcohol
B. Coffee D. Both A, B, and C

_____2. Which of the following is a condition in which the body has lost an excessive
amount of water?
A. Dehydrolysis C. Hyponatremia
B. Dehydration D. Vasodilation

_____3. You have been playing tennis in the hot sun and notice that you are sweating
excessively and that your pulse is rapid. Which of the following should you
NOT do?
A. Keep exercising but slow down
B. Move to a cooler environment
C. Pay attention’s to your body’s warning signal
D. Drink at least one to two cup of water

_____4. You have been exercising for two hours and you notice that you have stopped
sweating and your skin is hot and dry. You may be suffering from the life-
threatening on what condition?
A. Muscles Cramps C. Heat Stroke
B. Heat Exhaustion D. Heat Flashes

_____5. How much water does the average adult lose every day naturally?
A. 1 cup C. 5 cups
B. 2 cups D. 10 cups

_____6. What is the commonsense guidelines helps limit training progression to a

safe rate and overuse injuries?
A. Training rule C. 10 percent rule
B. Prescription rule D. Overuse rule
_____ 7. What do you call the loss of fitness due to inactivity?
A. Reversibility C. 10 percent rule
B. Overtraining/overexertion D. Specificity

_____ 8. The “workout hangover” sore and stiff muscles or a feeling of general
fatigue the morning after an exercise training session, what common symptom
is this?
A. Recuperation C. Overtraining/Overexertion
B. Specificity D. Progression

_____ 9. What is the normal body temperature?

A. 98.6 degrees F C. 101.6 degrees F
B. 95.3 degrees F D. 102.1 degrees F

_____ 10. What is the most serious level of hyperthermia?

A. Heat syncope C. Heat exhaustion
B. Heat cramps D. Heat stroke

_____ 11. You’re working in the garden on a warm summer day, and suddenly you
feel dizzy. What just happened?
A. Heat syncope C. Heat edema
B. Heat cramps D. Heat exhaustion

_____ 12. What does hypothermia means?

A. A genetic condition some people are born with
B. A type of sea current
C. A condition that arises when the body loses heat faster than it can
produce
D. A condition that has high body temperature

_____ 13. Hypothermia is classified as a body temperature less than ___ degrees
Fahrenheit.
A. 100 C. 95
B. 98.6 D. 105

_____ 14. Which is a symptom of hypothermia?

A. Shivering C. Confusion
B. Shaking D. Both A and C

_____ 15. During early stages of hypothermia, heart rate will _____.
A. Increase C. Stay the same
B. Decrease D. Stop

_____ 16. Which of the following is one of the first symptoms of hypothermia when
the core body temperature drops?
A. Fever C. Thirst
B. Lethargy, inability to move D. Nausea
What’s In
Have you experienced of having Loose Bowel Movement (LBM)? How was the
feeling?
It is nature to everybody to experience the so called LBM especially when you
eat a lot with high content of fats or having a digestive problem.
When you have diarrhea, you may need to quickly run to the bathroom with
urgency and this may happen more frequently than normal. You may
also feel bloated, have lower abdominal cramping and sometimes experience
nausea. With that, there’s a tendency that it will leads to dehydration.

Have you experienced of having a high and low temperature?

Some of you will experienced of having a high temperature when you have
fever and sometimes the weather is very hot and low temperature when it is cold,
wet and windy.

Are you fun of engaging to different recreational activities?

It is good to engage yourself in different recreational activities as long as it is
not beyond the minimum level of your capacity. Choose only the level in which
your body will be able to cope with.

What’s New
Analyze and interpret the pictures below.

1 2

https://www.vectorstock.com/royalty-free-vector/little-boy-having-hyperthermia-vector-
8779765
 3 4

https://in.pinterest.com/pin/585679126524816192/
https://circuit-magazine.com/hypothermia/

What can you say about the pictures?

Would you believe that injuries/accident happens anytime anywhere during
recreational activity?

What Is It
Observed Personal Safety Protocol

As you engage in recreational activity, you need to observe some personal

safety precautions to avoid certain conditions related to recreational activity
participation. These conditions include dehydration, overexertion, hypothermia, and
hypothermia.

What is Dehydration?

Dehydration is the process of losing too much of our bodily fluids (urine,
stomach fluid, sweats).

During participation in recreational activities, the body regulates its

temperature depending on the intensity of the activity. More recreational activities,
the body perspires or sweats and you get thirst.
 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 250
ml 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. Any form of recreational activity results in increased heat
production, and evaporation of sweat from the skin allows the body to dissipate this
heat maintain a normal body temperature.

Outdoors survival activities often

impose high energy demands on the
body. In parts of the food-burning
process, the body must use water to
Drinking ample make new energy.
amounts of water
is one of the most
Even during cold weather, high sweat
important aspects
rates often accompany strenuous
of surviving
activity such as carrying a heavy
outdoors and
backpack for mountaineering.
indoors
recreational
activity, with
emphasis to the
outside during The human body requires an
heavy strenuous adequate body-water percentage to
activity. keep its metabolism going at the
energy levels needed for extended
activities.

Note:
If you are in a group and one of your group members becomes dehydrated by
even 5%, they can experience a 20-30% decrease in their metabolism, an
effect they certainly feel.
 - Headache
- Fatigue
Signs of Mild - Weakness
Dehydration - Irritability
- Loss of appetite
- Decreased resistance to hot and cold

You can estimate your state of hydration by checking the color of your urine: clearer
means that you are better hydrated, darker yellow indicates dehydration.
Keep in mind that when we do recreational activity, particularly in cooler weather,
our thirst mechanism becomes suppressed, and it often requires conscious effort to
drink enough.
On a typical day on the move, we lose four liters of water (about one gallon), more
than most probably drink.

How to prevent Dehydration?

During recreational Be sure to up your Always bring

activities, you are intake while on extra electrolytes
responsible of physical activity. while on the
bringing your own recreational
water. activity.

Note:

Adequate water replacement is the most important factor in preventing heat disorders
 What is Overexertion/Overtraining?

This refers to the detrimental cause of excessive training. This condition is ctually
independent of weather conditions, but you need to be aware of the signs and symptoms. It
is also defined as straining or putting too much pressure on oneself.

Overexertion can manifest as fatigue, dehydration, longer recovery times, and injury.
If after participating in physical activity you experience irritability, irregular breathing,
dizziness, dry mouth, nausea, cramps, or joint pain then you may be suffering from
overexertion.

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.

A useful physical indicator of overtraining is a slightly elevated morning heart rate

(4 or 5 beats more than the normal values). Essentially, an elevated morning heart rate
reveals that the body has had to work too hard to recover from exercise and is not 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. Decrese in total number of sets or exercises, or both, is
recommended.

You also need to pace your wokout properly to avoid staleness. Staleness or getting
bored or uninterested, is usually a consequence of overtraining.

Overtraining is used as a general term referring to the complex symptoms of

impaired performance. Overtraining as a result of frequent physical training may become
chronic if regeneration is not complete and fatigue is present over time. This may be a
consequence of miscalculation of loading intensity and necessary resting time. Regardless,
adaptation following physical training is specific and stimulus-dependent, thus there is a
difference in the symptoms following short duration high intensity training and long
duration low intensity training.
 Difficulty in
Speaking

Signs and
Overuse
Pain Symptoms of Injuries
Overexertion

Dehydration

What Causes Overexertion?

Overexertion is thought to be reserved for injuries in the workplace, when performing a

particular task becomes too much for a person. But, it can actually happen to anyone at any
time while performing:

 Extreme physical labor at home

 Sports
 Exercise
 Motion-control video games
 Woodworking hobby
 Handling heavy objects
 Reaching
 Prolonged bending at waist
 Poor posture
 Exposure to vibration against body
 Treatment of Overexertion Injuries

Immediate treatment for overexertion is to stop the task or activity and rest. Take stock of any
signs and symptoms of overexertion and treat the symptom. Use ice or heat compresses for
muscle and joint soreness or stiffness. With muscle knots or tension, have a warm bath
infused with Epsom salts for relief.

Overexertion Prevention Ti ps

To avoid the condition of overexertion and overexertion injuries, use the following guidelines
and tips:
 Limit the weight of any objects you are handling, especially when carrying or lifting.
 Push instead of pulling when possible.
 Follow proper procedure when working with machines and large objects.
 Plan and understand the job or task before attempting it.
 Use appropriate equipment or machinery for task.
 Use ergonomic workstations.
 Avoid working or exercising in extreme temperatures.
 Maintain proper posture when walking, sitting, and standing.
 Stretch before and after exercise workouts.
 Exercise regularly, including strength training.
 Take frequent short breaks when performing repetitive tasks.
 Get proper rest and sleep every night.
 Maintain a healthy diet.
 Keep hydrated by drinking water throughout the day.

What is Hyperthermia?

Hyperthermia is a result of the body being over heated. Causes can be 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 carrying excessive weight.

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.

 Is it safe to exercise in hot weather?

Prolonged, vigorous recreational activity ca be dangerous in hot and humid

weather. Heat from exercise is released in the form of sweat, which cools the skin and
the blood circulating near the body as it loses evaporates.
 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 degree F or if the humidity is above
60%. To exercise safely, watch for the signals of heat disorder, regardless of the
weather.

Symptoms of
Hyperthermia

Heat Cramps Heat Stroke Heat

Exhaustion

Heat cramps, a type of heat illness, are muscle spasms that result from loss of large
amount of salt and water through exercise. Heat cramps are associated
with cramping in the abdomen, arms and calves. This can be caused by inadequate
consumption of fluids or electrolytes.

https://aaptiv.com/magazine/heat-cramps

Heat stroke, also known as sun stroke, is a type of severe heat illness that
results in a body temperature greater than 40.0 °C (104.0 °F) and confusion. Other
symptoms include red skin, headache, and dizziness.
https://www.vectorstock.com/royalty-free-vector/boy-feeling-ill-from-heat-stroke-vector-7972324

Heat exhaustion is a condition whose symptoms may include heavy sweating

and a rapid pulse, a result of your body overheating. It's one of three heat-related
syndromes, with heat cramps being the mildest and heatstroke being the most
severe.

https://www.pinterest.com/pin/432838214181378078/
 RULES OF THUMBS TO AVOID HYPERTHERMIA

 Be very aware of your physical feelings during outdoor activities on hot humid days.
 Be smart, don’t push things with over aggressive activities. Pace yourself, and seek
shade as often as possible.
 Lay down on cool ground to allow the body to give off some of its heat to the cooler
ground.
 If you are fortunate enough to have water nearby, take a break and cool off in the
water for ten minutes. Doing so will help you put a full day of putting one foot in
front of the other, as you trek to your destination.
 Avoid activities in the heat of the day, higher than the low 90s Fahrenheit, if possible.
Wear cotton next to skin- it absorbs water and will help draw down the body
temperature as it evaporates.

Tips on Preventing Hyperthermia

1. Being in good general physical condition.

2. Drinking adequate fluids during of heavy sweating. Never wait until you are
thirsty, you’re already dehydrated at that point.
3. Providing for adequate rest.
4. Wearing of appropriate clothing
5. Avoiding tobacco, caffeine, and alcohol (they imbalance your body’s ability to
regulate its temperature.
6. Being aware of the potential dangers of hot, humid weather.

What is Hypothermia?

Hypothermia is a condition whereby the temperature of your body falls to a level at

which your vital organs can no longer function and begin to shut down. The
condition can develop rapidly and is caused by cold, wet and/or windy weather
which cools the body at a rate faster than the body can produce heat. A lack of
energy producing food and proper clothing will heighten the speed at which
hypothermia will affect you.

Recognizing Hypothermia:

When heart loss exceeds heat production, the body gives heat to the body core
(heart, lungs, brain and, other internal organs) first. So, the body decreases
blood flow to the body surface and extremities to decrease heat loss and
maintain the core temperature. We perceive this, our first warning, as cold
hands and feet. Our bodies (if not exhausted) may also increase heat
production by shivering (involuntary exercise). These are our only warnings,
and they are not always obvious.
 Increased
Heat Lost

Alcohol or Wet Clothing

Causes of (due to rain or
Drug
Hypothermia
Ingestion sweat)

Water
Immersion

Treating Hypothermia

1. Reduce exposure by getting shelter from wind or rain.

2. Remove wet clothing and replace with dry.
3. Cover the head, neck and hands with hat and mittens.
4. Provide heat in the form of warm (not hot!) liquids. Provide adequate food
calories to increase heat production. Do not give alcohol or caffeine!
5. If the victim is not exhausted, increase their heat production by getting them to
exercise. This the best way to warm someone who has cooled off too much when
they stopped exercising.
 What’s More
Activity 1: Research and identify fluid replenishment advertisement
Directions: Research and identify at least five different sports-related
advertisement on fluid replenishment that are shown in the television. Take note of
the claims presented in the advertisement like replenish information, effects of
drinking the product and the benefits of it.

Replenish Information Effects of Drinking the Benefits of the Product

Product

Activity 2: Symptoms of Hyperthermia

Directions: Identify and compare the different symptoms of heat exhaustion and
heat stroke.
Heat Exhaustion Heat Stroke

Question:

How does symptoms of heat stroke and heat exhaustion differ from
each other?
 Activity 3: Complete the table.

Direction: Give at least 5 causes of overexertion/overtraining, treatment, and

prevention.

Causes of Overexertion Treatment Prevention

1.

2.

3.

4.

5.

What I Have Learned

Any forms of recreational activity will helps the body to be physically fit.
Needs to consider as you engage in to physical activity, always observed some personal
safety precautions to avoid certain conditions related to physical activity participation.
The conditions include dehydration, overexertion, hypothermia, and hyperthermia.

Each of these conditions should be taken seriously for each poses healthy risks
to you as an exerciser. This condition 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.

So these are the conditions that we need to consider for us to be safety every
time we do physical activity.
 What I Can Do
Sports clothing modeling
Directions: Identify and provide picture of the 3 common sports clothing. Paste on
the box below.

1
1 2 3
Question:

What features are common in the sports clothing that make them suited in Philippine
Weather?

Assessment
Directions: Multiple Choice. Choose the letter of the correct answer.

1. What is one of the first signs of mild dehydration?

A. Dry mouth C. Thirst
B. Increased Crankiness D. Chapped Lips

2. While exercising, how many minutes needed for water break?

A. 5 minutes C. 40 minutes
B. 20 minutes D. 1 hour

3. Water helps your body to which of the following?

A. Remove waste C. Cushion joints
B. Move nutrients D. Both A, B, and C
4. Which of the following drink is the most dehydrating?
A. Alcohol C. Sugar-sweetened soda
B. Coffee D. Water

5. Which of the following is an early warning sign of dehydration?

A. Thirst C. Slower Pulse
B. Slower Breathing D. Poor Blood Circulation

6. What percentage of your body weight is water?

A. 15%-35% C. 55%-75%
B. 35%-55% D. 75%-95%

7. Hypothermia begins to occur in humans when their core body temperature:

A. falls below 94 degree Fahrenheit
B. falls below 32 degree Fahrenheit
C. rises above 105 degree Fahrenheit
D. rises above 120 degree Fahrenheit

8. What is the effect of shivering?

A. It speeds up the loss of body heat.
B. It indirectly produces more body heat.
C. It has no effect on body heat.
D. It directly produces body heat.

9. Which of the following processes becomes less effective in cooling your

body when weather is hot and humid?
A. Radiation C. Evaporative Cooling
B. Conduction D. Evaporation

10. Which of the following might occur if you are exposed to high
temperatures for many days in a dessert?
A. You may develop hypothermia as a result of excessive sweating.
B. Your core body temperature may go too low which can be life
threatening.
C. You may develop hyperthermia as a result of not eliminating body heat
fast enough.
D. You may develop both hyperthermia and hypothermia.
11. Overtraining is a major cause of exercise-related injuries and results to
which of the following?
A. Not putting enough emphasis on the benefits of exercise.
B. Failing to follow the “no pain, no gain” rule of training.
C. Progressing too slowly in the exercise program.
D. Too much exercise for one’s level of fitness.
12. Which of the following is NOT a symptom of overtraining?
A. Chronic fatigue and irritability
B. Reduced resting heart rate
C. Reduced appetite and weight loss
D. Increased incidence of infection.

13. Which is the best definition of overtraining/overexertion?

A. An unpreventable aspect of exercise training.
B. A phenomenon resulting from improper training techniques.
C. The result of not stretching adequately before the warm-up.
D. A generic term relating to the pain associated with injury.

14. A rule to prevent overtraining is to make sure you do not increase exercise
intensity of duration more than of which of the following?
A. 10 percent over a 2-week period.
B. 1 minute per week.
C. 5 percent per month.
D. 5 minutes per week.

15. Which of them is the tip for preventing hyperthermia?

A. Drinking adequate fluids during of heavy sweating. Never wait until
you are thirsty, you’re already dehydrated at that point
B. Reduce exposure by getting shelter from wind or rain.
C. Cover the head, neck and hands with hat and mittens.
D. Both answer A and B.

16. Which is the symptoms of heat stroke?

A. Throbbing headache C. Clammy skin
B. Dizzy D. Muscle cramps
REFERENCE

https://www.slideshare.net/100005130728571/5-dehydration-heper-and-
hypothermia

https://citydoc.net/overexertion/

https://www.awpnow.com/main/2016/06/22/water-quiz/

https://www2.palomar.edu/anthro/adapt/quizzes/ad
aquiz2.htm

https://www.webmd.com/a-to-z-guides/dehydration-adults