Health Optimizing

Physical Education 2
Quarter 4 – Module 3:
Sports (Individual and Dual
Sports/Team Spo
Introductory Message
For the facilitator:

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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this
material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!

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 Let’s Learn This

In this module, we will learn about safety protocols during MVPA

participation. In this module, we seek to achieve the following:
1. Define dehydration, overexertion, hypothermia, and hyperthermia;
2. Identify the steps on personal safety protocols to avoid dehydration,
overexertion, hypothermia, and hyperthermia during MVPA participation

Are you ready? Have fun!

Introduction

Dehydration, Overexertion, Hypothermia, and Hyperthermia during

Mid- to Vigorous Physical Activities. Engaging in moderate to vigorous
physical activities is a must for everyone. It has the greatest potential for
increasing health benefits for most students as it generates more energy
expenditure; contributes to obesity prevention and muscular and bone
development; reduces anxiety and stress; improves self-esteem,mood, and
concentration; and reduces the risk of chronic diseases (insert reference).

However, research by Gonzales et al (2009) concluded that most Filipino

children were not physically active throughout school day other than during
physical education classes. It was recommended that more opportunities be
provided for students to engage in MVPA during and after school.

Needless to say, there is a great need for students to reduce the gap
between recommended and current activity levels. As such, in order for one
to enjoy and reapthe benefits of any physical activities, it is a must to be aware
of conditions to make the activity healthy and safe through following safety
protocols to avoid conditions such as dehydration, overexertion, hypothermia,
and hyperthermia.

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 LET’s TRY THIS
SELECT AND WRITE

Materials: One sheet of clean paper, pencil or pen

Instruction: Select words/phrases inside the box that you can associate with
the four (4) items below. Write the words/phrases in the appropriate
column. Answers may be written on multiple columns.

Dry Skin Fainting Muscle SorenessDehydration

Shivering Nausea Drowsiness Dark-colored urine

Intense thirst Fatigue Sweating less Vomiting

Lacks coordination Headache Memory loss Slurred speech

Struggling to catch breath Rapid heartbeat Mild swelling of feet

Sweating less than usual

Dehydration Overexertion Hypothermia Hyperthermia

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 Let’s Study This

During Mid to Vigorous Physical Activities, complications may

occur. The following are possible conditions that may arise.

Dehydration– a condition caused by the loss of too much fluid from the
body. It happens when you are losing more fluids than you are taking in, and
your body does not have enough fluids to work properly. Symptoms include:
dry mouth, urinating and sweating less than usual, being unusually drowsy,
dizziness, dark-colored urine, tiredness, feeling of extreme thirst.

To avoid dehydration during physical exercises, one must observe the

following safety protocols: drinking plenty of water, avoiding caffeinated and
alcoholic drinks, being dressed in light, cool clothing, and scheduling outdoor
activities for the cooler parts of the day.

Overexertion – it occurs when a person pushes himself beyond

physical limits and often resulting in pain, inflammation, or other injuries.
One may experience fatigue, muscle soreness, dehydration, and pain when
you overexert your body.

To combat this, one should perform warm-ups before engaging in

physical activies, practice good posture, and have proper sleep and
nutrition.

Hypothermia – a medical emergency that occurs when your body loses heat
faster than it can produce heat, causing a dangerously low body
temperature. It occurs as your body falls below 35°C and can lead to heart
and respiratory system failure. Indicators of hypothermia include: shivering,
slurred speech, shallow breathing, drowsiness, drowsiness, and loss of
consciousness. It does not only occur in cold weather and one may contract
it just by being wet for a long period of time.

To avoid hypothermia, one must dress in layers when in cold weather,

getplenty of food and fluids, dry oneself immediately after getting wet, and,
if submerged in water, keep as much of the body out of the water.

Hyperthermia – refers to a group of heat-related conditions

characterized by an abnormally high body temperature — in other words,
the opposite of hypothermia. Symptoms may include: dehydration,
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headache, muscle cramps, weakness, exhaustion, nausea, excessive

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 sweating, and loss of consciousness
This can be avoided by following protocols such as: taking frequent breaks,
drinking plenty of water, and applying wet cloth to neck, wrists, and groin to
reduce temperature.

Why do you think it is important to inform others to follow health protocols

when engaging in mid- to vigorous physical activies?

Let’s Do This

Identify and encircle which of the following symptoms DOES NOT

belong in the group. On the space provided, write the correct condition
that the encircled word/s belongs to.

1.Dehydration Symptoms:

Dry mouth Drowsiness

Dry skin Dizziness

2.Overexertion Symptoms:

Confusion Fatigue
Struggling to catch breath Joint dislocation

3. Hyperthermia Symptoms:

Nausea
Loss of consciousness
Temperature below 35 C
Muscle cramps

4. Hypothermia Symptoms:

Very low energy Weak Pulse

Mumbling Sweating

5. Dehydration Symptoms

Drowsiness Tiredness
Dizziness Mumbling
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 Let Us Practice More

Identify which complication is being described.

Scenario Complication
1. Julia dresses in multiple layers of clothing. What
could she be trying to prevent?
2. Adolfo experienced dehydration, headache, and
excessive sweating after a long morning walk.
What could he be experiencing?
3. After hours at the gym, Maria immediately went
home to eat dinner and went to sleep. Upon
waking up, she noticed that her whole body aches
and it hurt to move. What is she experiencing?
4. People who were rescued after drowning are given
a towel to wrap around their bodies. What
complication is being prevented here?
5. After finishing a marathon, Mark and all of the
competitors drank lots of water. What could they
be trying to prevent?

Let’s Remember This

 Dehydration – Occurs when you are losing too much water. It

causes a lot of complication and is oftentimes disregarded as just
being thirsty.
 Remember: It is very important to consume enough water to
avoid dehydration
 Overexertion – Knowing the limits of your body is important to
avoid overexertion as this may affect the entirety of your body or
specific organ systems.
 One must assess oneself and determine the body’s limits.
 Hypothermia – Being in extreme cold is not ideal for most people

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 as it makes the body lose heat and limits the body’s ability to
maintain balance. Being wet even in just lukewarm water can
also lead to this condition.
 Hyperthermia – it is the opposite of hypothermia. It increases the
body’s temperature to abnormal levels.
 Going over and under your normal body temperature is bad for
your health, thus, it is an imperative to employ measures to
maintain normal body temperature
 Different conditions may arise when one engages in mid to
vigorous physical activities. It is expected that one is informed of
safety protocols in order to avoid
injury and make the most out of your exercise.

Let’s Assess Ourselves

I. Direction: Encircle the letter of your answer.

1. Which of the following is NOT true about dehydration?

a. it lessens urine output
b. there is a feeling of thirst
c. numbness due to cold is felt
d. You should drink plenty of water

2. When a person is showing signs of hypothermia, which of the

following should not be performed?
a. dry the person
b. increase body temperature by layering clothing
c. have the person consume hot beverage
d. apply a wet cloth to the neck, wrists, armpit, and groin

3. How does a warm-up prevent overexertion?

a. it prepared your body to a more intense physical activity
b. it relaxes your muscles and make you sleepy
c. it stretches your bones, making you taller
d. it improves posture

4. Which of the following is a safety protocol for overexertion?

a. make sure that you are dressed in light, cool clothing
b. sleep late at night
c. regularly consume alcohol, coffee, and tea
d. practice good posture

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 5. Urinating and sweating less than normal is a sign of _ ?
a. hypothermia
b. dehydration
c. overexertion
d. losing consciousness

II. Answer this essay. (5pts each item)

1. What is the importance of being informed about safety

protocols when doingmid to vigorous physical activities?

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 2. What steps can you take in order to educate your
peers on the importance of observing safety protocols
when engaging in physical activity?

Rubric for essay writing:

Criteri Points
a
Content 3 points

Organization of words 3 points

Grammar 2 points

Accuracy 2 points

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 Let Us Enhance
Supply your own sentences to the acronym below that would relate to safety
protocols when engaging in mid to vigorous physical activities.

S-
A-
F-
E-
T-
Y-

Let Us Reflect

Engaging in any physical activity, whether it be mid or vigorous in

nature, is very important for everyone. Not only do these improve your
physique but it also strengthens your heart, lungs, and other organs making
you healthier.
While everyone is encouraged to exercise, it should also be kept in
mind that for your exercise to be a success, certain protocols have to be
observed. In some cases, neglecting safety protocols may lead to dire
consequences. It is very important for students like you to be aware of what
to do to have safe and enjoyable physical activities. May the things that you
learned in this module be shared to your peers, family, and neighbors so that
they may also be able to engage in strenuous activities safely.
With a healthy body comes healthy mind and a happier outlook in life.
Congratulations in accomplishing this module! You were awesome!

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 References

Amedisys (2017). Easy Ways to Prevent Dehydration.

https://www.amedisys.com/resources/easy-ways-prevent-
dehydration/. Retrieved May 23, 2020.

California School Boards Association (2009). Moderate to Vigorous

Physical Activity in Physical Education to Improve Health and
Academic Outcomes
https://www.csba.org/GovernanceAndPolicyResources/Distri
ctPolicyServices/~/
media/CSBA/Files/GovernanceResources/PolicyNews_Briefs/
StudentHealth/Phy
sEd_Actviity/2009_11_FactSheet_ModerateToVigorous.ashx.
Retrieved May 30, 2020

Der Sarkissian, C (2019). How can I prevent dehydration?

https://www.webmd.com/a-to-z-guides/prevent-
dehydration#1. Retrieved May 27, 2020.

Gonzalez‐Suarez, Consuelo & Grimmer-Somers, Karen. (2009).

Physical Activity Pattern of Prepubescent Filipino School
Children During School Days. The Journal of school
health. 79. 304-11. 10.1111/j.1746-1561.2009.00414.x.

Healthline Editorial Team (2016). The Understated Injury:

Overexertion.
https://www.healthline.com/health/understated-injury-
overexertion#physical- overexertion. Retrieved May 25,
2020.

Huizen, J. (2017). Hyperthermia. Medical News Today.

https://www.medicalnewstoday.com/articles/320226.
Retrieved May 20, 2020

Hypothermia Prevention: Survival in Cold Water.

http://www.seagrant.umn.edu/coastal_communities/hypothermia

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Mayo Clinic (2020). Hypothermia.
https://www.mayoclinic.org/diseases-
conditions/hypothermia/symptoms-causes/syc-
20352682

Moderate to Vigorous Physical Activity. Oakland

Unified School District.
https://www.ousd.org/Page/998

National Institute of Health (2014). Hyperthermia: Too hot for

your health. U.S. Department of Health and Services.
https://www.nih.gov/news-events/news-
releases/hyperthermia-too-hot-your-health. Retrieved May
30, 2020

Tadros, B (2019). Overexertion.

https://bdtlawfirm.com/the-dangers-of-
overexertion-and-overuse-injuries/. Retrieved May
25, 2020

Turner, B (2011). Beat the Heat: Avoiding Hyperthermia.

https://www.chla.org/blog/health-and-safety-
tips/beat-the-heat-avoiding- hyperthermia. Retrieved
May 27, 2020.

U.S. National Library of Medicine. Dehydration.

https://medlineplus.gov/dehydration.html.
Retrieved May 26, 2020

Vorvick, MD L. (2018). How to prevent frostbite and hypothermia.

https://medlineplus.gov/ency/patientinstructions/000866.
htm. Retrieved May 28, 2020

Physical Education and Health, Learner’s Material, Department of

Education