Republic of the Philippines

Department of Education
Region IX, Zamboanga Peninsula
Private Education Assistance Committee
PAGADIAN JUNIOR COLLEGE (PJC), INC.
Balangasan District, Pagadian City

S E L F - L E A R N I N G M O D U L E NO. 4
PHYSICAL EDUCATION 3
1st Semester, SY. 2022-2023
NAME: __________________________________________________________ DATE: _______________________
GRADE & SECTION: ___________________________ STRAND: _________ TEACHER: ___________________
Content Standard: The learner demonstrates understanding of dance in optimizing one’s health; as requisite for physical activity
assessment performance, and as a career opportunity

Performance Standard: The learner should be able to lead dance events with proficiency and confidence resulting in independent
pursuit and in influencing others positively

Learning Competencies: Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA
participation (PEH12FH-Ik-t-10)

Subject Matter: Personal Safety Protocol, Event Participation, and Value Optimizing One’s Health

Essential Question: How is it important to follow personal safety protocol during exercise?
Materials: Module, pen and paper, books, internet Suggested Time Allotment:4 hours
Learning Resources: HOPE 3, Vibal Textbooks pp. 46 - 55 Prepared by: Mr. Nathaniel O. Segura

Core Values: Dynamism, Diligence, and Wisdom Contact Number: 09123189395

EXPLORE
Activity 1: Conceptual Change
KWHL Sheet
Directions: Answer the diagram below. Write your answer in the space provided.
K W H L
What do I want to know? What do I want to find out? How can I find out what I want What did we learn?
to learn?

FIRM-UP
Reading 1: Personal Safety Protocol during MVPA Participation
Although the human body has a natural cooling system through which the skin and blood vessels adjust to temperature
through the evaporation of sweat, exercising in hot environments may overwhelm your body's ability to disperse heat.
On the other hand, if there is too much humidity in the environment, your body's ability to cool itself may be hampered,
resulting in heat-related illnesses.
The increase in your body temperature puts you at risk for heat-related illnesses such as dehydration, heat cramps,
exhaustion, dizziness and worse, heatstroke.
 However, you should not be discouraged from exercising because heat-related illnesses are preventable when you take the
necessary precautions
The risks can be avoided by remembering the following

 Always bring water and hydrate constantly. Replenishment of body fluids is important to maintain body's temperature and
avoid dehydration.
 Wear light clothes that allow heat to dissipate.
 Listen to your body. Avoid intense and prolonged exercise when you are not ready.
 When exercising outdoors, wear sun block to reduce the risk of sun burn. Also, avoid midday. sun, and choose to exercise
during early mornings, or after sun down.
When engaging in aquatic pursuits wear the appropriate swimming attire that will keep your body warm especially when your
activity requires you to spend a prolonged time underwater.
In intense cold conditions, problems can occur when the person's body temperature drops, or when some body parts are
exposed to the weather. Like exercising in the heat, physical activity during cold weather can expose you to the dangers of hypothermia
and frostbites.
Thankfully, the temperature in the Philippines does not drop to freezing point because of our climate so these types of
conditions are not very common.
However, precautions must be taken especially when undertaking aquatic and mountaineering activities and/or when
exercising in cold-weather, which affects the warming up of active muscles.
On land, a thorough and prolonged warm up phase are needed for efficient blood flow, and to avoid the risk of straining cold
muscles. Appropriate clothing that traps warm air to the skin provides ample insulation to the body. Do wear layered, comfortable
clothes, but refrain from wearing tight clothes that will impede blood circulation.
Also, wear a water-proof jacket or coat when exercising under rainy conditions.
Reading 2: Exercise Contraindications versus Precautions for Participation
There are a number of medical conditions that individuals commonly associate with exercise restriction, if not prohibition.
Asthma
It is a chronic lung disease that is characterized by inflamed and narrowed airways that causes the person suffering from the
condition chest tightness, shortness of breath and coughing. In some people, asthma can be induced by exercise.
During exercise, our body demands higher levels of oxygen which cause us to breathe faster and more deeply usually through
our mouth. This increases the amount of dry, cooler air, compared to breathing to our nose. If one is susceptible, this triggers the
airways to narrow and obstruct airflow-but that does not mean a person with asthma cannot participate in physical activity altogether.
Exercise is still recommended for them to help improve their lung function and strengthen the respiratory muscles. Also, if the
condition is well controlled with appropriate treatment, exercise need not be avoided or limited.
Studies have shown that the occurrence of acute asthma attacks is fewer with individuals who exercise.
Self-paced cardiovascular activities such as walking and jogging are recommended, as well as interval training with gradual
increase of intensity
Swimming is also advised because of the moist environment and the practice of regulated breathing.
If you have asthma, or you know someone who has asthma, please be reminded of the following precautions before PA engagement:

 Carry the medications all the time. It is recommended to take asthma medications at least 15-20 minutes before exercise
engagement, but it is safest to always have them handy.
 Aside from the social benefits of exercising with a buddy, it is good to work out with someone for safety reasons.
 If the weather is cold or dry, persons with asthma are advised to wear a mask over the mouth and nose. Always bring water
and hydrate regularly to moisten the airways.
 Do a thorough warm-up and cool-down routine for 10-15 minutes each.
 Avoid exercising outdoors during pollen season and in polluted asthma attacks.
 It is not recommended to exercise during an acute attack.
Diabetes
It is a metabolic condition where a person has high blood sugar because of inadequate production of insulin, and/or the body
itself does not respond to it properly.
There is actually no standard exercise prescription for individuals with diabetes. The physical activity recommendations for
them are the same as with the non-diabetic people, although modifications should be greatly considered.
 Individuals with diabetes should be thoroughly checked and cleared by their physician to ensure safety of participation
because macro- and micro-vascular complications can trigger worsening with physical exertion.
For maximum exercise benefits but with lower risk, engage in low- to moderate-intensity activities only, and avoid high-
intensity exercises.
A person with diabetes who wants to exercise should always be reminded by the following precautions:

 Wear proper attire to minimize risk of injury. Use of proper shoes and socks should be used to prevent blistering and trauma to
the lower extremities. Always check skin for blisters and abrasions.
 Start slow and listen to the body. A gradual increase of intensity is advised to accommodate necessary physical adjustments
to the demand of the exercise. Over-exertion and fatigue should not be allowed.
 Check blood sugar before, during and after physical activity. It is also recommended to eat an ample amount of carbohydrates
to prevent hypoglycemia.
 Exercising with someone is highly recommended. If attending an organized fitness activity, the trainer should know the
condition.
Wound healing is slower for individuals with diabetes because of poor blood circulation. This is why awareness of the
environment and consideration of exercise materials are important.
A person affected with obesity should choose low to moderate intensity exercise at the start of exercise engagement and
gradually increase as fitness improves
Obesity
It is characterized by an excessive amount of body fat. A person affected with obesity has high risk of developing diabetes,
cardiovascular diseases and certain cancers. It is important to recognize that engaging in exercise without the proper diet will not
prevent the occurrence of this condition.
However, sustaining a programmed physical activity will be helpful in the regulation of weight gain. Recent studies have
shown that exercising at moderate to high intensity can cause more far-loss than engaging in lower intensity. However, it is important to
recognize the impact of high-intensity activities on the musculoskeletal structures, specially the joints and the concomitant increase in
risk levels.
As is standard for individuals with any medical condition, working closely with a physician can help not only in the design and
implementation of an exercise program but also in monitoring changes in one's health condition over time.
A person affected with obesity who considers engaging in exercise should undertake the following safety precautions:
The heavy body weight causes more stress on the lower extremities, thus, issues on balance, leg trauma and agility should be
monitored.
Activities that are aerobic and low-impact wherein both feet are always on the floor, are highly recommended.
Be guided by the doctor's advice on physical activity engagement Monitor heart rate and breathing. If increased pulse rate and difficulty
of breathing is felt, stop the exercise.
Reading 3: Exercise Precautions and Event Participation
Exercise Precautions
In any physical activity engagement, the occurrence of muscle soreness and injuries are always present that is why it is very
important to understand their causes and mitigate the risks.
Improper exercise programming wrong attire, poor application of proper technique, and too much, too soon are some of the
common reasons for incurring injuries
Besides observing the exercise and training principles, be mindful of what we call "common sense" indicators as outlined below:

 Listen to your body. Do not overdo the movements and keep at your safe pace. Follow proper progression and increase the
intensity gradually
 Follow the phases of exercise. The segments are physiologically designed to benefit you make sure the sensation
 Feelings of mild discomfort and fatigue when exercising is normal, but is not to the point of pain.
 Wear proper exercise attire. Make sure to wear clothes that are breathable and comfortable. Choose proper footwear
according to your chosen activity.
 Choose a safe area for exercise. Do not take the risk of doing your activity on uneven surfaces and poorly ventilated places.
Should your activity be outdoors or where the environment is hot, take extra precautions to protect yourself from the heat,
such as wearing a cap, putting on a sunscreen and hydrating periodically.
 Hydrate before, during, and after any workout.
 Event Participation As you have already experienced, dance is an activity that anyone can easily enjoy and follow. It does not
require elaborate equipment, encourages creativity and self-expression, as well as develops group camaraderie.
Aside from the feeling that dancing is not as tedious as exercising in the gym and with equipment, it is being tagged as the
most appealing physical activity because of its rhythm and music. Music positively influences our emotions: it lightens our mood, calms
our nerves when we are stressed out, and makes us feel happy and rejuvenated as we move to the rhythm.
Besides the traditional aerobic dance classes introduced by Jacki Sorensen and popularized by Juddi Sheppard and Jane
Fonda from the Go's to the 80's, several dance-style group fitness have become increasingly popular. Zumba, ballet-barre, Latin funk,
disco cero, and hip-hop have been booming because of their fun components.
You may also participate in an organized dance event/workshop that addresses health/dance issues and concerns.
You may look for a list of dance events/workshops in your social media or ask the people in your community, such as your
family, friends, and acquaintances, for recommendations.
Reading 4: Recommended Guidelines on Physical Activity Participation
According to the World Health Organization, children and adolescents should accumulate 60 or more minutes of moderate to
vigorous activities in their daily life activities. Leisure time activities should include, but are not limited to play, sports, dance, and
recreational activities.
Lifestyle activities such as transportation, domestic work (household chores) and occupation (labor and work) should have a
component of physical exertion.
The Department of Health, our country's health institution, also has the Philippine National Guidelines for Physical Activity
(2010) that consist of recommendations on the physical activity prescriptions for the different age groups.
Physical activities were first categorized into six groups:

 Active Daily Tasks activities that are done every day and is associated with daily living. This includes traveling, household
chores, and lifestyle.
 Programmed Physical Activity: planned exercise that includes rhythmic activities such as dance and sport participation.
 High Impact Play: activities that incorporate locomotor and non-locomotor skills, playground play and sustained vigorous
activity that results to rapid breathing.
 Muscle-strengthening and Flexibility: load and weight bearing activities and stretching that involve large muscle groups.
 Activities in the Workplace: activities that can be done during work which include walking, climbing up the stairs, stretching
and carrying of materials
 Balance and Coordination: dynamic activities that challenge balance and coordination of the person.
Activity 2: Consult Your Doctor
Directions: Fill in the conversation between the patient and the doctor.
Situation: The patient visits his doctor. He is asking the things he need to remember to avoid the risk of personal safety.

___________________________________ ____________________________________
___________________________________ ____________________________________
___________________________________ ____________________________________

_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
 DEEPEN
Activity 3: Venn Diagram
Directions: Differentiate exercise contraindications and precautions for participation. Use the Venn diagram below. Write your answer in
the space provided.

Activity 4: Multiple Meaning Chart

Directions: Explain each health approach concisely. Refer to the diagram below. Write your answer in the space provided.

Personal Safety Protocol during Exercise Contraindications versus

MVPA Participation Precautions for Participation

Personal Safety
Protocol, Event
Participation, and Value
Optimizing One’s Health

Exercise Precautions and Event Recommended Guidelines on

Participation Physical Activity Participation
 TRANSFER
Activity 5: Performance Task
Directions: Conduct a medical survey in your community. Use the questionnaires below as a guide.
1. How healthy do you consider yourself on a scale of 1 to 10?
2. How often do you get a health checkup?
 Once in 3 months
 Once in 6 months
 Once a year
 Only when needed
 Never get it done
 Other
3. What do you say about your overall health?

 Having Good Physical Health

 Moderately physically impaired
 Severely physically impaired
 Totally physically impaired
4. Do you have any chronic diseases?
 Yes
 No
5. Do you have any hereditary conditions/diseases?
 High blood pressure
 Diabetes
 Hemophilia
 Thalassemia
 Huntington
Other (Please specify)
6. Are you habitual to drugs and alcohol?
 Yes to both
 Only to drugs
 Only to alcohol
 I am not habituated to either
7. Over the past 2 weeks, how often have you felt nervous, anxious, or on edge?
 Not all
 Several days
 More days than not
 Nearly every day
8. Over the past 2 weeks, how often have you felt down, depressed, or hopeless?
 Not all
 Several days
 More days than not
 Nearly every day
9. Over the past 2 weeks, how often have you felt little interest or pleasure in doing things?
 Not all
 Several days
 More days than not
 Nearly every day
10. How would you describe the condition of your mouth and teeth, including false teeth or dentures?
 Excellent
 Good
 Average
 Poor
11. How often do you have trouble taking medicines the way you have been told to take them?
 I do not have to take medicine
 I always take them as prescribed
 Sometimes I take them as prescribed
 I seldom take them as prescribed
12. On how many of the last 7 days did you engage in moderate to strenuous exercise (like a brisk walk)?
0 Day
1 Day
2 Days
3 Days
4 Days
5 Days
6 Days
7 Days

13. In general, would you say your health is:

Hospital Related Questions

14. How would you rate the diagnosis process that you experienced?
 Excellent
 Above average
 Average
 Below average
 Very poor
15. What is the difference in the care provided by the hospitals available in your area?
16. Overall, how do you rate us as compared to other local hospitals in your area?
 Excellent
 Above average
 Average
 Below average
 Very poor

Primary Care Providers Related Questions

17. Is your primary healthcare physician able to conduct a swift diagnosis and prescribe medication?
18. Did the pharmacy staff collect the right deductible from you for your medicines?
Secondary Care Providers Related Questions
19. Have you been referred to a specialist by your primary care provider in the past year?
20. Have you ever been hospitalized for a medical condition? 
21. Have you experienced any difficulties in accessing specialized healthcare services such as specialty clinics or
hospitals?
22. How would you rate the communication and coordination between your primary care provider and secondary care
providers you have seen?
23. Please state your level of agreement to the statement: Health insurance is affordable to you.
24. Has any of your family members been dropped out of coverage after a diagnosis of any illness?
General Questions
25. How easy was it to schedule an appointment at our facility?
26. How long did you wait beyond your appointment time to be seen by a provider?
27. How well do you feel the provider listened to your health concerns?
28. Please rate how thorough you feel the provider’s instructions for care were
29. How likely are you to recommend our facility to your friends and family?
30. How would you rate the overall care you received from your provider?
- End of Module –