DIVISION OF BENGUET

TUBLAY SCHOOL OF HOME INDUSTRIES

Acop, Caponga, Tublay, Benguet
LEARNING ACTIVITY SHEET NO. 1
Name: Grade/Score:
Grade & Section: 11- A,B,C,D,E,F,G Date:
Subject: PHYSICAL EDUCATION
Type of Activity:
Concept Notes Analysis: song/case/issues/situation/poem Laboratory Report
Skills: Exercise/Drill Prayer/Reflection Writing Artwork: drawing/singing/creating
Reading Comprehension Informal/Formal Theme Writing Others:__________________________
Activity Title: Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypo and
Hyperthermia during MVPA Participation
Learning Target / Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA
Competency/ies participation (PEH11FH-Ik-t-10)
After going through this lesson, learners are expected to:
1. Determine safety protocols in performing Physical Activity;
2. Review risk management protocols for physical activity related injuries.
3. Create a sample signages/precautions/reminders associated to proper etiquette and safety in the use of
Reference/s: JAIME C. CABALAN JR., Physical Education 11

CONCEPT NOTES:

Safety Protocols in conducting Physical Activity

 Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet;
 Put on appropriate gear for the activity, such as helmets and protective pads for cycling;
 Always warm up before doing exercise and cool down afterwards to lower the risk of strains and sprains;
 Take appropriate breaks during the activity;
 Do not exercise with an empty stomach. Eat something light (such as toast with jam or skimmed milk) to give you
some stamina. Do not exercise immediately after a full meal because this will affect digestion;
 Replenish extra fluids before, during and after physical activity, especially for prolonged exercise like hiking;
 Beware of the weather and environmental conditions. Avoid doing outdoor vigorous exercises in hot or humid
weather;
 Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of breath, chest pain, nausea or
vomiting, or muscle and joint pain during exercise, stop the activity and seek medical advice as soon as possible.
PHYSICAL ACTIVITY RELATED INJURIES/CONDITIONS

INJURIES RELATED TO OVER EXERTION

A. STRAIN is caused by twisting or pulling a muscle or tendon.
Strains can be acute or chronic.
A. Acute strain is caused by trauma or an injury such as a blow to the body; it can also be caused by improperly lifting
heavy objects or overstressing the muscles.
B. Chronic strains are usually the result of overuse—prolonged, repetitive movement of the muscles and tendons.
Interestingly, a strain from overuse might not be felt by the person initially. It could be a day or two before symptoms of
mild overuse or traumatic injury appear. This is called delayed-onset muscle soreness, or DOMS.
Signs and Symptoms
 pain, muscle spasm, muscle weakness, localized swelling, cramping, inflammation
 usually some loss of muscle function.
 Patients typically have pain in the injured area and general weakness of the muscle when they attempt to move it.
Care/First Aid
R – Rest - stop what you are doing and assess the injury
I – Ice – apply ice over injured area
C – Compression – compress the injured area to immobilize the body part(s) to avoid further
injury
E – Elevation – elevate the injured area
C. SPRAIN - can result from a fall, a sudden twist, or a blow to the body that forces a joint out of its normal position.
This results in overstretching or tearing of the ligament supporting that joint.
 Typically, sprains occur when the individual falls and lands on an outstretched arm, slides into base, lands on the
side of the foot, or twists a knee with the foot planted firmly on the ground. Although sprains can occur in both the upper
and lower parts of the body, the most common site is the ankle.
Signs and Symptoms
 pain, swelling, & bruising, loss of the ability to move and use the joint.
 Sometimes people feel a pop or tear when the injury happens.
These signs and symptoms can vary in intensity, depending on the severity of the sprain.
Treatment and Rehabilitation
Treatment, rehabilitation, and prevention are similar to care for a strain.
* For extreme cases x-ray, MRI and other modern diagnostic tools maybe required to be able to have a complete and or
accurate medical assessment.
C. DEHYDRATION
On average, a person will lose between three and six liters of water each day. Perspiration is responsible for one
to two liters on an average day, but that amount can climb to one to two liters per hour during periods of vigorous exercise.
Signs and Symptoms
 urine turns a light yellow.
 mild headache - fatigued.
 When an individual is further dehydrated (after one hour of practice or competition), endurance may be reduced
22 percent and the maximum oxygen uptake (a measure of heart and lung efficiency) can be 10 percent lower. This is
when the athlete begins to feel thirsty.
 After two hours of strenuous exercise (three to four liters of water lost), the athlete’s endurance decreases 50
percent and oxygen uptake is reduced by almost 25 percent. The urine is now dark yellow.
 Signs of serious dehydration include disorientation, irritability, rapid pulse, and complete exhaustion.
Three levels of dehydration:
Mild: the mucous membranes dry out; pulse is normal; urine is noticeably yellow; the person feels mild thirst.
Moderate: the mucous membranes are extremely dry; pulse is weak and rapid; urine is very dark; the athlete feels
very thirsty.
Severe: the mucous membranes are completely dry; the athlete is disoriented and drowsy; there is no urine output;
the eyes are unable to make tears; beginning stages of shock appear (rapid, weak pulse; rapid breathing;
and pale skin).
Treatment/Care
 Before exercise, the student should drink approximately 17 to 20 ounces (2 to 3 hours before activity begins).
 Another 7 to 10 ounces should be consumed after the warm up (10 to 15 minutes before activity).
 During exercise, the student should drink approximately 28 to 40 ounces for every hour of play (7 to 10 ounces
every 10 to15 minutes).
 Each student should develop a hydration plan based on fluid needs, monitoring of fluid intake, and the constraints
of the sport.
 After exercise, student should rapidly replace lost fluids (sweat and urine) within 2 hours after activity, to enhance
recovery. This should be done by drinking 20 to 24 ounces for every pound body weight lost through sweat
student must replenish lost fluid before the next exercise period. *To avoid stomach upset, drink water in gulps
especially during exercise so as not to fill the stomach with too many liquids. Some notable technique is observed
among boxers who, in between bouts drink a gulp and all excess water in their mouth they gargle and spit.

INJURIES RELATED TO HYPERTHERMIA

(HYPERTHERMIA – an umbrella term that refers to several conditions that can occur when the body’s heat regulation
system can’t handle the heat in your environment, a simple way to check is to observe your sweat)
Sweating - bodily function that helps regulate your body temperature. Also called perspiration, sweating is the release of
a salt-based fluid from your sweat glands. Changes in your body temperature, the outside temperature, or your emotional
state can cause sweating. Sweating in normal amounts is an essential bodily process. Not sweating enough and sweating
too much can both cause problems. The absence of sweat can be dangerous because your risk of overheating increases.
Excessive sweating may be more psychologically damaging than physically damaging.
A. HEAT CRAMPS/HEAT EXHAUSTION - a condition usually produced by overexertion in hot temperatures.
Signs and symptoms
Heavy sweating, Pale, Clammy skin, dilated pupils and cramps. Nausea, dizziness, head ache, weakness, vomiting,
mental confusion and unconsciousness.
Care / first aid
 Place the victim in a cool place, preferably near a fan or air conditioner.
 Elevate the person’s leg;
 loosen clothing; and cool the body with wet compresses or ice packs, but not an alcoholic rub.
 Massage the arms and legs if cramping occurs.
 give electrolyte beverages or water that is slightly salty. If neither of these are immediately available, give cool water
alone.
 response to extreme heat characterized by high body temperature and disturbance of the sweating mechanism; it is
called sunstroke if caused by long exposure to sun
B. HEAT STROKE - response to extreme heat characterized by low temperature and disturbance of the sweating
mechanism; it is called sunstroke if caused by long exposure to sun.
SIGNS and SYMPTOMS
 Hot red dry skin, rapid and strong pulse, higher body temp(410)
 Dizziness, fainting, tingling, mental confusion, unconsciousness
Care / first aid
 Place the victim in a cool place, preferably near a fan or air conditioner.
 bring the temperature below at least 39° C (102° F). This is accomplished by rubbing the victim's skin with cold
water or alcohol.
 If a cold bath is available, it should be used, but an ice bath is not advisable.
 When the body temperature reaches 39° C (102° F), cooling should proceed more slowly.
PREVENTION
Heatstroke and heat exhaustion can be prevented by moderating activity when the temperature becomes very high
and maintaining an adequate intake of fluids and salt.

HYPOTHERMIA - is a medical emergency that occurs when your body loses heat faster than it can produce heat,
causing a dangerously low body temperature. Normal body temperature is around 37 C. (98.6 F) hypothermia occurs as
your body temperature falls below 35 C. (95 F)
When body temperature drops, your heart, nervous system, and other organs can’t work normally. Left untreated,
it can lead to multiple organ failure and eventually death. Hypothermia is often caused by exposure to cold weather or
immersion to cold water.
SIGNS and SYMPTOMS
 Shivering, Slurred speech or mumbling o Slow, shallow breathing, weak pulse o Clumsiness or lack of
coordination
 Drowsiness or very low energy, confusion or memory loss o Loss of consciousness
 Bright red, cold skin
Care / first aid
 Be gentle. Move the person out of the cold
 Remove wet clothing and replace it with dry clothes
 Cover the victim with dry blankets Insulate the persons body from the cold ground
 Monitor breathing
 Provide warm beverages or soup.
 Use warm, dry compresses.
 Do not apply direct heat
PREVENTION
 Dress for the temperature, If it is cold wear as many layers of clothing to keep you warm. Wear jacket , a hat,
scarf, coat that protects against cold winds and rain. A glove/mitten for the hand and socks/stockings for the feet
 Always check the weather before you go out. Be prepared in case you get stranded in cold weather.
 Eat enough food daily. When you’re cold, your body uses up more calories.
 Limit the amount of caffeine or alcohol you drink when its cold. These cause your blood vessels to widen, which
can lower your body temperature. Also, alcohol can affect your ability to tell if you are getting cold.
 If you do outdoor sports or Physical activities, wear multiple layers, if clothing gets wet, go indoors and remove
wet items as soon as possible and be sure to get enough food and rest.
ACTIVITY 1: A. MATCHING TYPE (try to look for the possible preventive measure and or care (column B)
for each condition listed under column A.

Column A Column B
1. Strain/Sprain A. Moderating activities under extreme hot weather
2. Heat Cramps B. Dress for the temperature, if it is cold wear layers
3. Heat stroke of clothes
4. Dehydration C. (102° F). This is accomplished by rubbing the
5. Hypothermia victim's skin with cold water or alcohol.
D. Drinking every once in a while
E. Warm up/Cooldown
F. bring the temperature below at least 39°
A. Connect the pictures by drawing an arrow that traces the procedure in treating cases of
STRAIN/SPRAIN.

ACTIVITY 2: (PT) In a long size bond paper create a sample SIGNAGES/PRECAUTIONS/REMINDERS associated to proper
etiquette and safety in the use of facilities and equipment. Please be guided on the rubric below.

RUBRICS 15 pts 13-14 pts 11-12 pts 10 below pts

CREATIVITY If designed is very If applied designed is If applied is quite not If done for the sake of
impressive and unique but quite impressive but clean. complince.
unique impressive.

ORIGINALITY If the message is If the message was re- If the message was copied If the message is
originally created phrase from the from the original one. copied and not
original one. relevant to the theme

RELEVANCE TO If the message is If the message is If the message is quite If the message is not
THE THEME relevant to the relevant but with relevant and have error in relevant to the
theme. minor error. spelling or in the term used. theme.

Prepared by: Guendalyn F. Maxuin