HEALTH OPTIMIZING

12 &
PHYSICAL EDUCATION
3

Observe Safety Protocol

QUARTER 2 Weeks 2
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 Dance comes in different forms. All dance styles are not alike, and they are distinctive.
Knowing and understanding the nature of a specific dance and mastering several of its techniques
are just the first few steps in learning the dance as a whole.

In this module, you will be introduced to the nature of different types of dances and you will also
learn and experience some of these dances as you plan and take part in your community outreach
program. It will be exciting without you knowing that you are at the same time improving your fitness
and your sense of community. Good luck and have fun!

LEARNING COMPETENCY:
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during
MVPA participation. PEH11FH-Ik-t-10

At the end of the module, you should be able to:

❖ Identify the personal safety protocol during MVPA participation while dancing;
❖ Perform moderate to vigorous physical activity; and
❖ Observe personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia.

What I Know
PRE-ASSESSMENT

Direction: List down at least five safety protocols you need to follow in performing physical activities in
the following situations. Write your answers in your notebook.

1. Summertime in Dumaguete
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

2. Christma s season in Lake Balinsasayao at Sibulan

___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

3. Rainy season in Bindoy

___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
The following are examples of Muscular and Strength exercises. Pick at least three exercises that
you like and perform them for 60 minutes. Read and answer the following questions. Write your
answers in your activity notebook

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 Source: https://ccsearch.creativecommons.org/photos/

1. What is your pulse rate before exercise?

2. What is your pulse rate after exercise?

What’s In
Task 1:
I. As you are exerting so much effort while dancing Zumba or exercising, you lose a lot of fluids in your
body. Do you know that you need to replenish that lost fluids? Here are some healthy drinks rich in
Electrolytes to help you replenish the fluids that you lost. Name them and write your answers in your
activity notebook.

1. 2.
Source: https://ccsearch.creativecommons.org/photos/
_________________________ ___________________________

3. 4.
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 ________________________ _________________________

Source: https://ccsearch.creativecommons.org/photos/

5. ______________

6. What are Electrolytes? ___________________________________________

II. During the pre-assessment, you were asked to perform moderate-vigorous physical activities. Identify
if you have experienced the symptoms of overtraining by placing a check (✓) mark on the blanks. Write
your answers in your activity notebook.

_____ 1. Are you less energetic than usual?

_____ 2. Do you feel unusual fatigue?
_____ 3. Do you feel depressed?
_____ 4. Did you notice signs of unusual anxiety or anger? _____ 5. Has your
performance decreased dramatically in the last week or two?
_____ 6. Do you lack interest in training?
_____ 7. Do you experience loss of appetite?
_____ 8. Do your arms and/or legs feel heavy?
_____ 9. Do you have trouble sleeping?
_____10.Do you eat properly?

Task 2:
III. Identify the following dance/sports that carry the greatest risk of Hyperthermia or Hypothermia. Write
your answers in your activity notebook.

Zumba cold weather dancing soccer ice dancing

Hip-hop hiking Sinulog festival Panagbenga
Festival biking hockey skiing ice skating

HYPERTHERMIA HYPOTHERMIA

What is It

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 As you engage in moderate to vigorous physical activity, you need to observe some personal
safety precautions to avoid certain conditions related to physical activity participation. These conditions
include dehydration, overexertion, hypothermia, and hyperthermia.
Each of these conditions should be taken seriously because each poses health risks to an
exerciser. These conditions are usually associated with exercising in different types of environments,
like a hot or cold environment. However, dehydration and overexertion may be experienced even when
exercising in environments that do not have extreme temperatures.
Each condition will be discussed with ample safety precautions to guide you as you engage in
moderate to vigorous physical activities.

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

❖ Signs of mild to moderate dehydration o dry mouth and

tongue
o thirst o lethargy o dry skin o muscle weakness o dizziness
o dark urine

To make sure that you don’t lose a lot of fluids in your body we need Electrolytes to replenish the water
that you lost

Electrolytes – are the minerals that are involved in many essential Process in
the body

8 Healthy Drinks Rich in Electrolytes

• Coconut Water - is naturally low in calories and sugar yet rich in electrolytes like
potassium and magnesium.
• Milk - is a good source of electrolytes, as well as protein and carbs, making it a good post-
workout beverage.
• Watermelon and other fruits - contain several electrolytes but are typically low in sodium
and high in sugar.
• Smoothie - allows you to obtain electrolytes from blended, whole foods like fruits,
vegetables, and dairy products. They’re a great pre- or post-workout recovery beverage.
• Electrolyte-infused water - can be a great low-calorie hydration options, but be mindful of
the brands that contain large quantities of added sugar.
• Electrolyte Tablets - are a convenient and affordable option for making your electrolyte
drink. All you have to do is mix a tablet with water.
• Sports Drinks - Commercial sports drinks can be good for refueling and replenishing
electrolytes during intense exercise, but they’re often high in sugar and artificial colors and
flavors. Try making a healthier version at home.

Overexertion or Overtraining
➢ This refers to the detrimental cause of excessive training.

❖ Sign and Symptoms of Overtraining o Not eating enough o Soreness, stain, and pain o
Overuse injuries o Fatigue o Reduced appetite weight loses o Irritability and agitation o
Persistent injuries or muscle pain o Decline in performance o Workout feel more
challenging o Disturbed sleep o Decreased immunity or illness o Weight gain
o Loss of motivation

Prevention

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 To prevent overtraining, schedule regular rest days after long or demanding workouts. Take a break
from targeting a muscle group for 1 or 2 days if you do weight or resistance training. At the same time,
don’t allow for too much time to lapse between workout sessions.
Have a rest period during your workout. Rest intervals can be anywhere from 30 seconds to 5
minutes. If needed, reduce the volume and intensity of your sessions.
Schedule active rest days that include low impact activities such as walking, yoga, or swimming.
This will relieve muscle tightness and help you stay active while recovering from a strenuous workout.
Plus, varying your activities helps develop your whole body.
To balance your stress levels, you can also do relaxing activities such as meditation or yoga Nidra.

Hyperthermia
➢ This is an alarming rise in body temperature, which is an effect of exercising in a very
humid environment. It sets the stage for heat stress and even heat stroke, the potentially
fatal collapse of the temperatureregulating mechanism.
Heat Disorders
Problem Signs and Symptoms Treatment
Heat cramps – when History of exertion; muscle • Stop exercising, drink fluids,
considerable salt is lost in cramps, usually in the and massager stretch
sweat. Take lightly salted muscles used during exercise cramped muscles.
foods and massage to • Cool the body. Stop
relieve cramps. exercising, get out of the
Fast, shallow breathing; heat, remove excess clothing,
Heat exhaustion – when weakness; dizziness; headache; drink cold fluids, and apply
cool and/or damp towels to
heat stress exceeds the moist or cool skin or profuse
the body.
capacity of the sweating; pale face; normal or
• Get immediate medical
temperature- regulating slightly
elevated temperature; attention, and try to lower
mechanism. body temperature.
weak
pulse • Get out of the heat, remove
excess clothing, drink cold
fluids, and apply cool and/or
Noisy breathing; hot, flushed
damp towels to the body or
skin (maybe dry or sweaty); a
red face; chills or shivering; immerse in cold water, but
not to induce shivering.
Heatstroke – the disorientation; erratic behavior;
• A person should be placed in
temperature- regulating high body temperature; no a shock or recovery position.
mechanism has given up perspiration;
full, rapid pulse; altered If conscious, the person may
consciousness or sip
water. Raise the legs
unconsciousness; convulsions
• Fan person and use wrapped
cold packs in the armpits and
groin.

Hypothermia
➢ Excessively low body temperature, characterized by uncontrollable shivering, loss of
coordination, and mental confusion.
➢ This occurs when the body begins to lose heat faster than it can be produced. Prolonged
exertion leads to progressive muscular fatigue. As exposure continues and additional
body heat is lost, the cold reaches the brain. One loses judgment and the ability to
reason. Speech becomes slow and slurred and control of the hands is lost.

Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms Treatment

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 Early signs • If the victim is unconscious, open the airway
• Shivering and check for breathing.
• Pale, cold skin • If the victim is conscious, bring to a shelter, or
• Cold environment keep in a warm room.
As the condition worsens • Replace wet clothes with dry ones.
• No shivering, even though the person is • Give high energy foods and warm drinks.
cold • Cover the head, hands, and feet because
• Increasing drowsiness heat is lost through the extremities.
• Irrational behavior and • Do not let the victim lie down and rest since
confusion the core temperature is dropping. Without
• Slow, shallow breathing treatment, one might lose consciousness and
• Slow, weak pulse die.
• Walking becomes clumsy and the • Transport the victim to a medical facility as
tendency of quickly as possible
wanting to lie down and rest
escalates

Sinulog Festival

\Source: https://ccsearch.creativecommons.org/photos/

➢ Is an annual cultural and religious festival held on the third Sunday of January in Cebu City, and
is the center of the Santo Niño Catholic celebrations in the Philippines.
➢ Usually, they dance under the heat of the sun through street dancing
➢ The Sinulog dance moves are basically (two steps forward and one step backward as the
dancer sways to a distinct rhythm of drums). This movement resembles the current (sulog) of
what was known as Cebu’s Pahina River.
➢ The Sinulog dance steps are believed to originate from Rajah Humabon's adviser, Baladhay. It
was during Humabon's grief when Baladhay fell sick. Humabon ordered his native tribe to bring
Baladhay into a room where the Santo Niño was enthroned, along with the other pagan gods of
the native Cebuanos. After a few days passed, Baladhay was heard shouting and was found
dancing with utmost alertness. Baladhay was questioned as to why was he was awake and
shouting. Pointing to the image of the Santo Niño, Baladhay explained that he had found on top
of him a small child trying to wake him and tickling him with the midrib of the coconut. Greatly
astonished, he scared the child away by shouting. The little child got up and started making fun
of Baladhay. In turn, Baladhay danced with the little child and explained that he was dancing the
movements of the river. To this day, the two-steps forward, one-step backward movement is still
used by Santo Niño devotees who believe that it was the Santo Niño's choice to have Baladhay
dance.

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Panagbenga Festival

Source:

https://ccsearch.creativecommons.org/photos/
➢ Panagbenga is an annual flower festival celebrated every February which takes place in Baguio
City, Philippines. The term “Panagbenga” comes from a Kankanaey term meaning “season of
blooming”. This festival reflects the history, traditions, and values of Baguio and the Cordilleras.
➢ In February each year, the City of Baguio is host to the monthlong Panagbenga Festival. Baguio
flowers (worthy of a festival!) This festival celebrates the beauty of flowers, specifically the
beauty of flowers in the Baguio region.
➢ The Panagbenga started with just an idea that Baguio City should, like other towns and cities in
the Philippines, have it's own "fiesta" or festival celebration. Having been created a city by the
Americans during their occupation of the Philippines, Baguio did not start as a town during the
Spanish colonial period that had a patron saint with a feast day.
It's charter day anniversary is on September 1, which falls right in the middle of the country's
rainy season, which does not allow for parades and other outdoor activities that usually are the
highlight of such celebrations.

What’s More
Task 4:

Direction: Read and answer the following questions carefully. Write your answers in your activity
notebook. Each question is equivalent to 5 points.

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Situation 1: For instance, you are now dancing under the heat of the sun as one of the participants of
this festival. Before that, you over train yourself because you want to win. You are now drenched in
sweat and feeling tired and thirsty.

1. Based on the picture above, what is the name of the festival?

_______________________________________________________________.
2. What are the things you need to observe as a personal safety protocol before, during, and after
dancing?
_______________________________________________________________.
3. What are the essentials you lost while dancing under the heat of the sun?
________________________________________________________________.
4. What are the healthy drinks to take in before, during and after dancing under the heat of the sun?
________________________________________________________________.

Task 5:
Direction: Read and answer the following questions carefully. Write your answers in your activity
notebook. Each question is equivalent to 5 points.

Source: https://ccsearch.creativecommons.org/photos/

Situation 1: For instance, you are living in Baguio City popularly known as the summer capital of the
Philippines because of its cool weather. You are chosen as one of the participants in the above festival.
Your group wants to win that is why you all trained harder and went beyond all your limitations.
1. Based on the picture above, what is the name of the festival?
_______________________________________________________________.
2. What are the things you need to observe in personal safety protocol?
_______________________________________________________________.
3. Your co-dancer collapsed while you were dancing. The early signs that you found out were
shivering, pale and cold skin. What condition did your colleague experience?
_____________________________________________________________.
4. What are the things you should do when in a cold environment?
_______________________________________________________________.

Assessment
SUMMATIVE TEST
Direction: Choose the correct symptoms of Dehydration, Overexertion,
Hyperthermia, and Hypothermia from the word pool below. List the symptoms on the correct column in
the second table below. Write your answers in your activity notebook.

muscle cramps shivering soreness, stain, and pain pale, cold skin
noisy breathing dizziness fatigue dark urine
slow, shallow breathing no perspiration disturbed sleep lethargy

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 increasing drowsiness weight gain dry mouth and tongue headache
muscle weakness thirst loss of motivation

SIGN AND SYMPTOMS

DEHYDRATION OVEREXERTION HYPERTHERMIA HYPOTHERMIA

II. Write T if the statement is true and F if the statement is false. Write your answers in your activity
notebook.
_____1. If the victim is unconscious, open airway and check for breathing
_____2. Electrolytes are the minerals that are involved in many essential processes in the body.
_____3. Hyperthermia refers to the detrimental cause of excessive training. _____4. Heat cramp is
caused by Hypothermia.
_____5. Don’t cover the head, hands, and feet because heat is lost through the extremities.
_____6. History of exertion; muscle cramps, usually in the muscles used during exercise.
_____7. To prevent overtraining, schedule regular rest days after long or demanding workouts.
_____8. Coconut water is not rich in electrolytes.
_____9. Sinulog annual cultural and religious festival held on the third Sunday of January in Cebu.
_____10. Panagbenga is an annual flower festival celebrated every February

Additional Activities
Think about this:

https://ausdance.org.au/articles/details/warm-up-and-cool-down-rules-for-safe-dance

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Task 4
1. Dehydration, Overexertion and Hyperthermia
2. Electrolytes
3. Water, coconut water, sports drinks, milk and electrolytes
-infused water
4. Sinulog Festival
What have I learned
4. Dehydration, Overexertion and Hypothermia
5. Hypothermia
6. Coat, jacket, jeans, boats, caps etc.
7. Panagbenga Festival
What’s more
Task 3
1. Dehydration refers to excessive loss of water from the body, usually through perspiration
or sweating, urination, or evaporation.
Cause is loss of fluids/water
2. Overexertion refers to the detrimental cause of excessive training.
Cause is over training
3. Hyperthermia is an alarming rise in body temperature, which is an effect of exercising in a
very humid environment.
Cause hot environment
4. Hypothermia excessively low body temperature, characterized by uncontrollable shivering,
loss of coordination, and mental confusion.
Cause cold environment
Whats in
Task 1
1. Coconut
2. Milk
3. Watermelon
4. Smoothies
5. Sports drink (Gatorade)
6. Electrolytes are the minerals that are involved in many essential process in the body
Task 2
HYPERTHERMIA HYPOTHERMIA
zumba cold weather dancing
soccer ice dancing
hip-hop Panagbenga Festival
hiking hockey
Sinulog Festival skiing
biking ice skating
Answer Key
 . T 10 F 5.
. T 9 F 4.
. F 8 F 3.
. T 7 T 2.
. T 6 T 1.
II.
thirst
muscle weakness
loss of motivation tongue
increase drowsiness headache weight gain dry mouth and
slow, shallow breathing no respiration disturbed sleep lethargy
pale cold skin noisy breathing soreness stain and pain dark urine
shivering muscle cramps fatigue dizziness
HYPOTHERMIA HYPERTHERMIA OVEREXERTION DEHYDRATION
SIGN AND SYMPTOMS
I.

Assessment

REFERENCES
n.d. Accessed July 2020. 2.
https://ccsearch.creativecommons.org/?fbclid=IwAR2BzYQbDheISvf1euF8aqf
teSV4SuWS_VNCynfuMhL257STOH4LjOTts28 .
Conrado R. Aparato, Et. al. 2016. Physical Education & Health 2: REX Book Store. Manila: REX Book
Store, Inc.
n.d. DepEd Central Office. Accessed July 2020. 2.
https://drive.google.com/file/d/0B3isIwKAy_QuTjVZSVRkTVVCc3c1NV9tdWh
ncVFGbHBxaVR3/view?fbclid=IwAR2wiyxizZaGUFPePsgabJ4b3iIO8f6WWt4
N3V_L7B3wN0djmAso0uCPmPU.
n.d. DIWA Senior High School Series: Physical Education & Health 2: Diwa Learning Town. Makati, Metro
Manila: Diwa Learning Systems Inc.
https://ausdance.org.au/articles/details/warm-up-and-cool-down-rules-for-safe-dance

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