SHS

Physical Education and

Health 3
Module 5
Physical Education and Health 3
Module 5
First Edition, 2020

Copyright © 2020
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form without
written permission from the copyright owners.

Development Team of the Module

Author: Vida Glorillen M. Adviento, T-III

Editor: SDO La Union, Learning Resource Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

Atty. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Delia P. Hufalar, Ph.D, EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
Physical Education and
Health 3
Module 5
 Target

Leon Brown once said, “It all begins with you. If you do not take care of
yourself, you will not be strong enough to take care of anything in life.” Taking care
of yourself and being safe during this New Normal situation is very important for all
of us. Participating in different physical activities is indeed needed to be physically
and mentally healthy. On the other hand, we also have to observe the personal
safety protocol while performing different physical activities.

From the previous lesson, you have learned the different physiological
indicators such as heart rate, rate of perceived exertion and pacing associated with
MVPAs to monitor and/or adjust participation or effort.

This learning material will provide you with information and activities that
will help you understand the importance of being hydrated and safe, and avoid
health issues during physical activity participation.

After going through this learning material, you are expected to:
1. observe personal safety protocol to avoid dehydration, overexertion, hypo
and hyperthermia during MVPA participation. PEH12FH-Ik-t-10

1
 Jumpstart

Be safe! Be active! Be healthy!

Do the activities below and have fun in learning!

Activity 1: Fill in the Box

Directions: Follow the number sequence of each letter in the alphabet below. Write
the correct letter on each box given. (5 points)

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

1.
8 25 16 5 18 20 8 5 18 13 9 1

2.
4 5 8 25 4 18 1 20 9 15 14

3.
15 22 5 18 5 24 5 18 20 9 15 14

4.
19 1 6 5 20 25

5.
8 25 16 15 20 8 5 18 13 9 1

Great job!

Now you know some of the main words on this lesson.

Personal safety protocols are essential during physical activity

performance. These are guidelines or rules that an individual should observe
to be able to have a safe, efficient and effective exercise routine. Some
answers on the activity above are some health issues that we must avoid
during physical activities. Let us know more about these health issues.

2
 Activity 2: Mix and Match
Directions: Under column A are the definitions for the words in column B.
Choose the best answer from column B and write on the given spaces before
each item on column A. (5 points)

Column A Column B
___1. It is the subnormal temperature of a. dehydration
the body. b. hyperthermia
___2. It is the action of putting oneself c. hypothermia
into too much pressure or effort. d. injury
___3. This refers to the loss of too much e. overexertion
water from the body due to hot
temperature, fever or excessive
exercise.
___4. This occurs when the body heat
reaches more than 38⁰ Celsius due
to fever or too much exposure on
heat.
___5. This refers to damaged tissues or
organs which occur when it
encounters greater physical force.

Very nice!

You are now ready for the next activity.

3
 Discover

Dancing is one of the best ways to be more physically and mentally

healthy. It helps you to be more active and have fun at the same time. At any rate,
there will be times that our body get tired and can risk our health when performing
recreational activity is not observed properly.

What are the health risks that may occur when performing physical activities?
Dehydration refers to the loss of too much water from the body due to hot
temperature, fever or excessive exercise. A person will get dehydrated by not
drinking enough water, too much exposure on hot temperature condition, excessive
perspiration, vomiting, high fever and diarrhea. Effects of dehydration in our body
is very serious and should not be taken lightly. If you are having dry thirsty mouth,
become fatigue, nausea, dizziness, dry skin, dark colored urine, muscle cramps,
headache and out of focus, you may be experiencing symptoms of dehydration.
Always remember to hydrate yourself with water to avoid dehydration.
Hyperthermia happens when the body overheats and cannot dissipate,
usually at a body temperature of more than 38 degrees Celsius. It is cause by high
fever or too much exposure on hot temperature condition. The symptoms of
hyperthermia are dizziness, nausea, vomiting, muscle cramps, fatigue, headache
and heat stroke. A person suffering from hyperthermia may collapse or worst, may
die. Awareness, proper ventilation and hydration is needed to avoid hyperthermia.

On the other hand, hypothermia occurs when body temperature is lower

than the normal average of 37 degrees Celsius. The usual cause of hypothermia is
when the body is subjected to too much cold, mostly through weather and water.
Signs of hypothermia are shivering, shallow breathing, confusion, memory loss,
drowsiness or exhaustion, mumbled speech, loss of coordination, weak pulse and
unconsciousness.
Injuries are damaged tissues or organs which occur when it encounters
trauma or physical force that greater than what it can resist or absorb. The most
common examples of injury are sprain, strain, fracture and dislocation.
Lastly, overexertion is the action of putting oneself into too much pressure or
effort. Signs of overexertion are dizziness, feeling faint, lightheadedness, nausea,
shortness of breath, thirst and vomiting.

Why drink water?

Water is needed for waste removal, regulates body
temperature, cushions the spinal cord and joints.

4
 Explore

It is important to know the safety measure to avoid health risks that

may happen to us during physical activity performance. Answer the activities below
and learn more about our lesson.

Activity 3: Complete Me! Know Me!

Direction: Choose the best answer from the choices below and write your answers
on the given spaces on the paragraph. (5 points)

60% muscles water

73% blood

The Importance of Water

Water makes up approximately __________ of body weight and is the largest

component of the human body. The __________ we work so hard to develop as
dancers (skeletal muscles) are about __________ water, your __________ is about
93% water and even bones and teeth contain some __________.

What are the safety measures to avoid unnecessary injuries and performing
physical activities?

1. Safety Equipment. Have the appropriate gears for the type of activity such as
clothing, shoes, and protective gears that would prevent uneasiness and
harm. Also take into consideration the activity area.
2. Hydration. Keep your body hydrated with enough water of fluids during
exercise or activity especially during hot weather. Drink a cup of water
minutes before exercise and every 15 minutes during your exercise to help
your body replenish lost fluids.
3. Perform moderate-intensity physical activity. It is better to perform physical
activities with moderate intensity on a regular basis than occasional
strenuous activities. A vigorous workout will tire your body easily and
overstraining yourself can lead to injuries.
4. Weather Condition. Wear appropriate clothes for the weather. The clothing
you wear have to make you feel a little cool at the start of the exercise.

Any physical activities will become worthwhile and enjoyable when we

observe the proper execution and safety measures in each activity. Being safe and
finish the activities without any problem is the best achievement that you can get.

5
 Deepen

We are almost there!

Let us deepen our knowledge on our topic for today.

Activity 4: What’s the sign?

Directions: Classify each health symptoms or signs to the different health risks
shown below. Write the correct answers in each row of the table.
concussion confusion dark colored urine dislocation
dizziness dry skin exhaustion fatigue
feeling faint fracture headache heat stroke
loss of
lightheadedness memory loss muscle cramps
coordination
mumbled speech nausea out of focus shallow breathing
shortness of
shivering sprain strain
breath
thirst unconsciousness vomiting weak pulse

Dehydration Hyperthermia Hypothermia Injury Overexertion

6
Activity 5: Plan my Dance Exercise

Directions: Complete what is needed on the table below based on the Dance
Exercise that you wanted to do with your family.

Type of Dance:
Title of Music:

Duration:
Venue:
Equipment to use:
Participants Ways to do to avoid health risks

7
 Gauge

To assess what you have learned from this lesson,

answer the questions below. Good luck!

Directions: Read and understand each question carefully. Use a separate sheet for
your answer. Write only the best answer for each question.

I. True or False: Write True if the statement is correct and False if the statement is
wrong before each number. (5 points)
1. If long hours in high heat are causing you physical discomfort and
psychological stress, you may be dealing with heat fatigue.
2. Overexertion occurs when people relaxes themselves too much during
physical activities.
3. Heat exhaustion occurs when your body cools itself.
4. If you’re feeling signs of heat stress, start drinking water or other fluids with
electrolytes.
5. Thirst, nausea and vomiting are signs of overexertion.

II. Identification: Identify the best answer needed in each item.

1. It occurs when you use or lose more fluid than you take in, and your body
doesn't have enough water and other fluids to carry out its normal functions.
2. How much percentage of water does our blood contains?
3. It occurs when people push themselves too hard during physical activities
like dancing.
4. This refers to a group of heat-related conditions characterized by an
abnormally high body temperature.
5. It is a result of an electrolyte imbalance and are typically felt in the abdomen,
leg, or arm muscles.

8
References

Fernando-Callo & Dajime, 2016, “Physical Education and Health Volume I”,
Sampaloc, Manila, Rex Book Store, Inc.

Merriam-Webster Dictionary Application Version 5.0.3, Merriam-Webster Inc., June

2021.

SlideShare.Net. 2020. “Observe personal safety protocol in dancing to avoid

dehydration, overexertion, hyperthermia during mvpa participation”. Retrieved
from https://www.slideshare.net/LEVIDEL/observe-personal-safety-
protocol-in-dancing-to-avoid-dehydration-overexertion-amp-hyperthermia-
during-mvpa-participation?qid=6648dcfd-3ae4-4c3e-ab46-
47092238fbbe&v=&b= &from_ search=5

WebMD Medical Reference. 2019. Hypothermia. Retrieved from

https://www.webmd.com/a-to-z-guides/what-is-hypothermia#1

9
 Answer Key

Activity 1: Fill in the Box Activity 2: Mix and Match

1. hyperthermia 1. c
2. dehydration 2. e
3. overexertion 3. a
4. safety 4. b
5. hypothermia 5. d

Activity 3: Complete Me! Know Me!

1. 60%
2. muscles
3. 73%
4. blood
5. water

Activity 4: What’s the sign?

Dehydration Hyperthermi Hypothermia Injury Overexertion

a
dark colored dizziness confusion concussion dizziness
urine dry skin exhaustion dislocation feeling faint
dizziness fatigue loss of fracture lightheadedne
dry skin headache coordination sprain strain ss
fatigue heat stroke memory loss nausea
headache muscle mumbled shortness of
muscle cramps speech breath
cramps nausea out of focus thirst
nausea vomiting shallow vomiting
thirst breathing
vomiting shivering
unconsciousness
weak pulse

Gauge I: True or False Gauge II: Identification

1. True 1. dehydration
2. False 2. 93%
3. False 3. overexertion
4. True 4. hyperthermia
5. True 5. heat cramps

10