WHOLE BRAIN LEARNING SYSTEM

OUTCOME-BASED EDUCATION

PHYSICAL EDUCATION GRADE

AND HEALTH 11

2
LEARNING QUARTER

MODULE WEEK 1-2

8

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 0

 MODULE IN
PHYSICAL EDUCATION AND
HEALTH 11

QUARTER 2
WEEK 1-2

Exercise Fitness

Development Teams
Writers: Arsenio Edgar N. Pascua III Imher Jun T. Rivera
Vincent John A. Lucagan David Ericson S. Eguia
John Paul L. Domingcil
Editor: Niko Jay U. Coloma
Reviewer: Julianne Grace B. Bugaoisan
Illustrator: Gilbert Francis U. Dela Cruz
Lay–Out Artist: Arsendio A. Cabacungan
Management Team:
Vilma D. Eda Arnel S. Bandiola
Lourdes B. Arucan Juanito V. Labao
Arsendio A. Cabacungan

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 1

 What I Need to Know

This module provides you all that you need to know about physical fitness. In your
journey through the discussions and different tasks, you are expected to:
1. self-assess health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet (PEH11FH-lg-i-6);
2. sets FITT goals based on training principles to achieve and/or maintain HRF, analyze
physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort (PEH11FH-Ik-t-
9);
3. engages in moderate to vigorous physical activities (MVPA’s) for at least 60 minutes
most days of the week in a variety of settings in and out of school, observe personal
safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during
MVPA participation (PEH11FH-Ik-t-10); and
4. recognizes the value of optimizing one’s health through participation in physical activity
assessments (PEH11FH-Id-t-14).

The module is about:

• Lesson 1 – Personal Safety Protocol

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 What I Know

Direction: To assess what you know about dance and its health benefits, answer the following
questions. Use your answer sheet in answering this activity. Choose the best answer in each
item.

1. It is an activity performed standing, such as walking, running, and dancing.

A. Aerobic C. Muscle & Bone Stretching
B. Zumba D. Static stretching

2. It is the state of health and well-being and more specifically, the ability to perform
aspects of task without undue fatigue.
A. Physical fitness C. Mental health
B. Health D. All of the above

3. It is a physical activity in which people move their large muscles in a rhythmic manner
for a sustained period.
A. Aerobic C. Yoga
B. Zumba D. Static stretching

4. The word aerobic literally means ____________.

A. In the presence of sun C. In the presence of oxygen
B. In the presence of the rain D. None of the above

5. Your teacher instructed you to design your exercise program, what principles will you
use?
A. Frequency, Intensity, Time, Type
B. Frequency, Integrity, Track, Time
C. Type, Time, Integrity, Frequency
D. Track, Type, Frequency, Intensity

6. Both the term “aerobics” and the specific exercise methods were developed by a
physician from San Antonio air Force Hospital in Texas. What is the name of the
physician who developed this exercise method?

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 3

 A. Dr. John McGray C. Dr. James Naismith
B. Dr. Kenneth H. Cooper D. Dr. Jackie C. Sorenson

7. After publishing the Cooper’s book entitled “Aerobics” in the year 1968, a fitness
instructor developed a series of dance routines known as the aerobic dance which
aims to improve the cardiovascular fitness. Who is this fitness instructor?
A. Jeanette Jenkins C. Shauna Harrison
B. Jackie Sorenson D. Traci Copeland

8. What are the benefits of Yoga?

A. Reduces stress C. Stretches your muscle
B. Relaxes you D. All of the above

9. What aerobic equipment is use in the step aerobics?

A. Medicine ball C. Step board
B. Jump rope D. Dumbbells

10. Which of this equipment is NOT used for aerobic exercises?

A. Step board C. Medicine ball
B. Barbells D. Floor mats

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 4

 Lesson
PERSONAL SAFETY
1 PROTOCOLS

When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid are not replaced. Dehydration causes a person
to have a dry thirsty mouth, become fatigue, have less urine yield with dark color, and in severe
case, unconsciousness. The usual causes of dehydration are hot weather condition, too much
perspiration, high fever, diarrhea, vomiting, and excessive exercise without taking in fluid. To
nurse dehydration, the body will need to replenish lost fluids and electrolytes. Drink at least
eight glasses during summer months.

Hydration is also the soundest way to prevent dehydration. Prevention is better than
cure, and the ways to prevent dehydration include the intake of adequate fluids, watery fruits
and vegetables and avoiding hot environment.

What’s In

ACTIVITY 1: Concept Map!

Direction. Write the concepts that come to your mind upon reading the words below.

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 5

Guide Questions:

1. What is dehydration and overexertion?

2. How do we prevent them?
3. How much water do we need to be well dehydrated?
4. What are the steps in preventing this during summer?

Now there are safety protocol to avoid dehydration, overexertion, hypothermia, and
hyperthermia during physical activities. For today, you will be able to determine all of them
and be able to understand their risk.

What’s New

PERSONAL SAFETY PROTOCOLS

It is vital that young people progressively take conscientiousness for their own well-
being. As such, personal safety arrangement is imperative:

• We all should take accountability for our own protection.

• We all have different strong points and prospects, and we will react to situations in
different ways as well.
• We are the “specialists” of our own lives and typically know what is probable, and
what feels most at ease to do.

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 6

 • If we build resolutions to problems and practice behaviors to thwart these, we are
more apt to use them in real-life circumstances than if we must make them instantly.
• Preparation gives us a better sense of control of the situation and our lives and
lowers general feeling of apprehension.
• Preparation allows us to be calm, composed, and serene and so have more
opportunity of making the best choices and judgements in complicated
circumstances.

DEHYDRATION

Dehydration is a state that happens when the loss

of body fluids, mostly water, exceeds the amount that is
taken in. with dehydration, more water is moving out of
our cells and bodies than what we take in through
drinking. Every day, we lose water in the form of water
vapor by the breath we exhale and, in the sweat, urine,
and stool that we excrete. Small amounts of salts are Image by: Dehydration – myDr.com.au
also lost along with the water.

Our body becomes out of balance or dehydrated when we lose too much water,
therefore, keeping the body hydrated helps the heart to easily pump more blood through the
blood vessels, to the muscles. In addition, it aids the muscles to work efficiently.

Dehydration can be a severe condition that can lead to problems ranging from swollen
feet or a headache to serious illnesses such as heat stroke.

The signs and symptoms of dehydration range from minor to severe and my include:

• Increased thirst
• Dry mouth and swollen tongue
• Weakness
• Dizziness
• Palpitation
• Confusion
• Slowness
• Fainting
• Incapability to sweat
• Decreased urine excretion

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 7

How much water do you need?

What does be well dehydrated mean? The amount of water a person needs varies on
whether and temperature conditions, clothing worn and exercise intensity and length. A person
who perspires greatly require drinking more than someone who does not. Some medical
conditions such as diabetes or heart disease, may also mean you need to drink more water.
People with cystic fibrosis have high concentrations of sodium in their sweat and need to use
caution to keep away from dehydration. In addition, some medicines can act as diuretics
causing the body to lose more fluid.

Thirst is not the best indicator or sign that you need to drink. You are already
dehydrated if you get thirsty. Paying attention to the color of your urine is another indicator.
Pale and clear means you are well hydrated. If it is dark, drink more fluids. If you want to know
exactly how much you need, weigh yourself before and after exercise to see how much you
have lost through perspiration. For every pound of sweat you lose, you need a pint of water to
replenish. If you are not sweating during vigorous physical activity, it can be a signal that you
are dehydrated to the point of emergent heat exhaustion.

It must be noted that dehydration is not just important during physical activity. Sitting
in the sun on a hot or humid day, even if you are not exercising, can also cause your body to
require more fluids. It is also a good thing to monitor your hydration if you are traveling.

OVEREXERTION

Overexertion injuries can occur when the body is hard pressed further than its limits
during exhausting or extreme exercise, activity, heat, lack of water or food, and other causes.

The ensuing injuries form overexertion can vary from temporary sprains to more stern
health hazards. Although dehydration is the most well-known health concern when t comes to
strains and pains to severe incapacitating situations like cardiac arrest and hypoglycemia or
low blood sugar.

Below are steps you can take to prevent overexertion during summer:

• Know your limits. If you have not been exercising and training for the several months,
build your strength and stamina progressively. It is significant to pace yourself and
know when to say “enough”. If at time, you are breathing profoundly or profusely
sweating, reduce speed, slow down, or take a break.

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 Source: hrm458teamb.wordpress.com

• Stretch and warm up before any heavy lifting or exhausting activity. Making your body
more flexible can help prevent overexertion. Stretch your body before and after every
physical task that you do daily. Do something less strenuous for 5 to 10 minutes like
walking, running in place, jumping jacks or toe touching. This will help warm up your
muscles and ligaments to help avoid unexpected strains on cold body tissue.
• Lift properly. Avoid back injuries by lifting with your legs bent; kept the object(s) close
to your body; keep away from bending, reaching, and twisting while lifting; and ask
someone for help with large or heavy items.

Image by: workwell.com

• Set obtainable goals. When exercising, set a target that you can attain without causing
too much stress on your body. Make sure to take frequent breaks as well.

• Stay hydrated. Drink plenty of fluid prior to and throughout any strenuous activity.
Dehydration is frequently a result of overexertion. Therefore, it is very important to
drink plenty of water each day.

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 9

 • Listen to your body. It is very important to listen to your body. If something hurts, never
ignore it as taking a small injury or small ache or pain for granted may end up turning
into much bigger problem. If something hurts, relax. If after rest and relaxation, the
pain still persists, contact the doctor for subsequent steps.

• Rest. This is the easiest way to avert overexertion. This will keep you away from many
overexertion injuries. It is also important to get at least 8 hours of sleep every night.

HYPOTHERMIA

Hypothermia is a life-threatening and serious condition that occurs when your body
loses more heat than it produces causing your temperature to drop below 95°F (35 °C).
Exposures to cold air or water are the most common causes of hypothermia which is why it
often afflicts unprepared campers, hikers, or swimmers.

Image by: aceboater.com

SYPMTOMS OF HYPOTHERMIA

• Shivering
• Dizziness
• Feeling Hungry
• Rapid Heart Rate
• Tiredness
• Nausea
• Confusion
• Rapid Breathing
• Trouble Forming Words
• Lack of Coordination

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 10

HYPERTHERMIA

Hyperthermia is a result of the body being over

heated. This is caused by physical activity, moderate to
high room temperature, start of dehydration because of
losing too much sweat without enough water intake to
replenish the body system, solar or reflected radiation,
in appropriate garments that do not allow evaporation
or cooling off sweat, a low fitness level and or added
workload of carrying extreme weight.
Image by: semisportmed.com

SYPMTOMS OF HYPERTHERMIA

• Headache
• Dizziness
• Exhaustion
• Muscle Cramps
• Dark urine-including dehydration
• Abdominal cramps or nausea
• Rapid Heart Rate
• Profuse Sweating
• Clammy Skin
• Fainting

TIPS TO AVOID HYPERTHERMIA

• Be especially conscious of your physical reactions during outdoor activities on hot

humid days.
• Lay down on cool ground to allow the body to emit some of its heat to the cooler
ground.
• Wear cotton next to skin- it absorbs water
• Wear a hat, preferably broad brimmed to avoid exposure of your head in the heat.

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 • Rehydrate by drinking lots of water. Your urine should be clear as possible. Clearest
urine signifies enough hydration. The brighter the yellow, the more disturbing is the
dehydration with consequent overheating.
• Take salt tablets as required. The body sweats to encourage temperature reduction
and sweat includes salt in solution. The more a person sweats the more salt his body
loses.

TREATMENT AND ACTION

When heat production exceeds heat loss, the body opens its blood vessels; allowing
more blood to pass near the skin to cool down. If a person continues to generate heat without
restoring fluids and salts, hyperthermia will go after. Heat cramps often happen before heat
exhaustion sets in. By the time, a person experiences the consequences of heat exhaustion;
they often have stopped exercising and slowed down their heat production. Usually, heat
exhaustion precedes heat stroke. Since most people stop exercising when they start feeling
sick, they typically do not develop heat stroke.

The following table may be helpful:

Condition Signs Symptoms Severity Action

Heavy Painful cramps in Mild Replace fluids
sweating, abdomen or legs; and salt;
Heat Cramps Warm skin weakness; massage
dizziness muscle
Rapid, shallow Weakness; Moderate Replace fluids
breathing; nausea; and salt, cool by
Heat Weak pulse; dizziness removing
Exhaustion Cold skin; excess clothing
Heavy Sweating
Deep, then Weakness; Severe Cool rapidly;
shallow dizziness; obtain or get to
Heat stroke breathing; Full, nausea medical care
rapid pulse; Dry,
Hot Skin

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 12

 What is It

ACTIVITY 2: Complete Me!

Instruction: Please provide information/s regarding what is being asked below. Write your
answer on your answer sheet.

A. Dehydration

1. What is dehydration?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

2. What are the signs and symptoms that a person is dehydrated?

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

3. Why is it important that a person, specially an athlete, is well hydrated?

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

B. Overexertion

4. When does overexertion of a person occur?

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

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5. How will a person prevent overexertion?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

What’s More

ACTIVITY 3: The Big Differ!

Direction. Differentiate Hypothermia from Hyperthermia in terms of meaning, symptoms,
prevention and treatment using a Venn Diagram. Use your answer sheet in answering this
activity.

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 14

 What I Can Do

ACTIVITY 4: JOURNAL ENTRY

Direction: Answer what is being asked below.

1. Name three activities that you cannot do if you are unhealthy:

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

2. Name to ways to prevent dehydration:

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

3. Name two signs of overexertion:

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

WBLS-OBE MELC-Aligned Self-Learning Module PE & Health 15

 Assessment

Direction: Choose the letter of the correct answer. Use your answer sheet in answering this
activity.

1. You may be dehydrated if your urine looks like ____________/

A. Water C. Concentrated apple juice

B. Lemonade D. Grapefruit juice

2. Working out when it is hot and muggy can cause serious dehydration as quick as:

A. 30 minutes C. 50 minutes
B. 40 minutes D. 1 hour

3. Which of the following drinks is most dehydrating?

A. Juices C. Alcohol
B. Soda D. All of the above

4. The amount of fluid you need to stay properly hydrated depends on _______________.

A. your age C. the weather

B. your health D. All of the above

5. What is the importance of water to our body?

A. Remove waste C. Cushion joints

B. Move nutrients D. All of the above

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17 PE & Health Self-Learning Module MELC-Aligned WBLS-OBE
LESSON 9
What I Know Assessment
1. B 1. B
2. A 2. A
3. A 3. D
4. D 4. D
5. A 5. D
6. B
7. B
8. D
9. C
10. A
Answer Key
 References

Corbin, Lindsey, Welk, and Corbin. Concept of Wellness: A comprehensive lifestyle approach
(6th ed.) New York: McGraw-Hill Companies, 2006.

Devries and Housh. Physiology of exercise of fitness and wellness: A comprehensive lifestyle
approach (6th ed.) New York: McGraw-Hill Companies, 1994.

Greenberg, Dintiman and Oakes. Physical Fitness and wellness. Needham, heights, USA: A
simon and Schuster company,1995.

Lacy and Hastad. Measurement and evaluation in Physical education and exercise science
(5th ed.). san Francisco, USA: Pearson Education, INC, 2007.

Panlasigui, Leonora. Nutrition and physical Fitness manual. Manila, Philippines: Merriam and
Webster Bookstore, Inc,2005.

Powers and Dodd. Total Fitness: Exercise, nutrition, and wellness. A Simon and Schuster
Co,1996.

Robbins, Power and Burgess. A wellness way of life (5th ed.). New York: McGraw-Hill
Companies,2002.

Whitney and Rolfes. Understanding nutrition (9th ed.). Australia: Thomson,2002.

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 For inquiries or feedback, please write or call:

Department of Education – Schools Division of Laoag City

Curriculum Implementation Division

Brgy. 23 San Matias, Laoag City, 2900

Contact Number: (077)-771-3678

Email Address: laoag.city@deped.gov.ph

WBLS-OBE MELC-Aligned Self-Learning Module Physical Education & Health