Lesson 1: Personal Safety Protocol in Moderate -Vigorous Physical Activities

1. Dehydration – refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.

Safety protocols to avoid dehydration:

o Drink plenty of water, as directed by your doctor
o Eat foods with high amounts of water like fruits and vegetables
o Avoid or limit drinks with caffeine like coffee, teas, and soft drinks
o Avoid or limit drinks with alcohol
o
2. Overexertion or Overtraining - refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity.
- is independent of weather conditions, but you need to be aware of the signs and
symptoms

Safety protocols to avoid overexertion:

o Plan a lift before you begin, keep your back straight and lift with your legs,
o Limit the amount of time you spend doing the same motion over and over.
o Take frequent breaks from any sustained position every 20-30 minutes

3. Hyperthermia – an alarming rise in body temperature, which is an effect of exercising in a

very humid environment.

Standard procedures on how to avoid hyperthermia:

o Avoid exertion or exercise, especially during the hottest part of the day.
o If travelling, allow to 2 to 3 weeks in an unusually hot climate before
attempting any type of exertion.
o When outside, wear a hat and loose clothing, when indoors, remove as much
clothing as needed to be comfortable.
o Take a tepid bath or shower.

4. Hypothermia – is excessively low body temperature, characterized by uncontrollable

shivering, loss of coordination, and mental confusion.
- occurs when the body begins to lose heat faster that it can be produced.

Standard procedures on how to avoid hypothermia:

Get out of the cold, wind, rain or snow if possible.
Add warm layers of clothing
Eat carbohydrates
Drink fluids
Move your body to help warm your core.
Warm up any area with frostbit.
Activity 1: For this activity, you are going to conduct a short interview with any member of
the family on how to apply personal safety protocols to avoid dehydration, overexertion,
hypothermia, and hyperthermia.

1. Name of Interviewee:_______________________________________________________

Dehydration: __________________________________________________________

Overexertion:__________________________________________________________

Hypothermia:__________________________________________________________

Hyperthermia:_________________________________________________________

2. Name of Interviewee:_______________________________________________________

Dehydration: __________________________________________________________

Overexertion:__________________________________________________________

Hypothermia:__________________________________________________________

Hyperthermia:_________________________________________________________

Activity 2:

ANAEROBIC EXERCISE SPECIFIC MOVEMENT ACTIVITIES

1. Plyometrics – also known as jump
training or plyos, are exercises in which
muscles exert maximum force in short
intervals of time, with the goal of increasing
power.
2. Isometric – a form of exercise involving
static contraction of a muscle without any
visible movement in the angle of the joint.
3. Isotonic – a form of exercise involving
controlled contraction and extension of
muscles and mobilization of the joints
around those muscles.
4. High Intensity Interval Training – is a
form of interval training, a cardiovascular
exercise strategy alternating short periods
of intense anaerobic exercise with less
intense recovery periods, until too
exhausted to continue
Lesson 2: Proper Etiquette and Safety in the use of facilities and Equipment

Instruction: Read the statements carefully. Write T if the statement is correct and False if it
is wrong.

________1. Keep the physical activity equipment in a dry, safe place.

________2. Physical activity equipment should be free from moisture.
________3. Consider investing in plastic storage bins to keep equipment safe.
________4. Be sure to never store equipment that is wet.
________5. Allow it to completely dry before storing it.
________6. Do not wear head gears or helmets made for the sport you’re playing.
________7. Wearing eye protection is not a must for many sports.
________8. Wearing face masks is not part of the equipment protocol in some parts.
________9. Mouthguards ca protect your mouth, teeth, and tongue.
________10. If you wear a retainer, take it out sometimes before you start to play.
________11. Identify what already exists I your training facilities.
________12. Do not evaluate the structure of your existing building for training.
________13. Use the internal space of your building without inspecting it.
________14. Scheduling of using the sports training facilities is useless.
________15. Do not be creative in conducting ay physical activity training.

In the first column, list some household chores/activities that can help strength your bones
and muscles. Fill in the needed information I the second and third column.

Household chores/activities Equipment and/or facility Proper etiquette and safety

needed in the use of equipment
and/or facility.
1.

2.

3.

4.

5.

1. Why is it important to observe proper etiquette in using physical activity equipment and
facilities?

2. What are the advantages of practicing proper etiquette and safety in the use of
equipment and facilities?
Instruction: Below are jumbled letters/words of the different benefits you can get from
getting enough physical activity and the conditions you are at risk of when they have and
inactive lifestyle. Rearrange the letters to form the correct word and put them on the
corresponding table where they belong.

trongs nobes odog turesop neyitax

thyealh ightwe duceer serests betisdia

bisetoy romdpive peels ehtlhay reath

gihh dolob srespure lopedev edarlipesh

presniodes

Benefits from doing physical activities Conditions from not doing physical
activities

Think and Match!

Instruction. List at least 3 things that interest you. Think of the different career opportunities
suited for those interests and write it on the table below.

INTEREST CAREER
1.
2.
3.

1. Which among those interests takes most of your time? Why?

2. Do you think it will be your stepping stone for your future career? Why?