2nd Quater Module 4
2nd Quater Module 4
2nd Quater Module 4
Health 12
Second Quarter
Module 4: Dance in Optimizing
One’s Health (Personal Safety
Protocol: Dehydration,
Overexertion, Hyperthermia
and Hypothermia)
12
Physical Education and
Health 12
Second Quarter
Module 4: Dance in Optimizing
One’s Health (Personal Safety
Protocol: Dehydration,
Overexertion, Hyperthermia
and Hypothermia)
INTRODUCTION
This module is written in the support of the K to 12 Basic Education Program of ensure
attainment of standards expected of you as a learner.
This aims to equip you with essential knowledge on the different terms related to circles
such as chords, arcs, central angles, and inscribed angles.
Expected Learning Outcome- This lays out the learning outcome that you are expected to
have accomplished at the end of the module.
Pre-test- This determines your prior learning on the particular lesson you are about to take.
Discussion of the Lesson- This provides you the important knowledge, principles and
attitude that will help you meet the expected learning outcome.
Learning Activities- These provide you with the application of the knowledge and
principles you have gained from the lesson and enable you to further enhance your skills as
you carried out prescribed tasks.
Post- tests- This evaluates your overall understanding about the module
With the different activities provided in this module, may you find this material engaging
and challenging as it develops your critical thinking skills.
What I Need To Know
At the end of this lesson, you will be able to:
What I Know
Find out how much you already know about the topics in this module.
_____2. Which of the following is a condition in which the body has lost an excessive
amount of water?
A. Dehydrolysis C. Hyponatremia
B. Dehydration D. Vasodilation
_____3. You have been playing tennis in the hot sun and notice that you are sweating
excessively and that your pulse is rapid. Which of the following should you
NOT do?
A. Keep exercising but slow down
B. Move to a cooler environment
C. Pay attention’s to your body’s warning signal
D. Drink at least one to two cup of water
_____4. You have been exercising for two hours and you notice that you have stopped
sweating and your skin is hot and dry. You may be suffering from the life-
threatening on what condition?
A. Muscles Cramps C. Heat Stroke
B. Heat Exhaustion D. Heat Flashes
_____5. How much water does the average adult lose every day naturally?
A. 1 cup C. 5 cups
B. 2 cups D. 10 cups
_____ 8. The “workout hangover” sore and stiff muscles or a feeling of general
fatigue the morning after an exercise training session, what common symptom
is this?
A. Recuperation C. Overtraining/Overexertion
B. Specificity D. Progression
_____ 11. You’re working in the garden on a warm summer day, and suddenly you
feel dizzy. What just happened?
A. Heat syncope C. Heat edema
B. Heat cramps D. Heat exhaustion
_____ 13. Hypothermia is classified as a body temperature less than ___ degrees
Fahrenheit.
A. 100 C. 95
B. 98.6 D. 105
_____ 15. During early stages of hypothermia, heart rate will _____.
A. Increase C. Stay the same
B. Decrease D. Stop
_____ 16. Which of the following is one of the first symptoms of hypothermia when
the core body temperature drops?
A. Fever C. Thirst
B. Lethargy, inability to move D. Nausea
What’s In
Have you experienced of having Loose Bowel Movement (LBM)? How was the
feeling?
It is nature to everybody to experience the so called LBM especially when you
eat a lot with high content of fats or having a digestive problem.
When you have diarrhea, you may need to quickly run to the bathroom with
urgency and this may happen more frequently than normal. You may
also feel bloated, have lower abdominal cramping and sometimes experience
nausea. With that, there’s a tendency that it will leads to dehydration.
What’s New
Analyze and interpret the pictures below.
1 2
https://www.vectorstock.com/royalty-free-vector/little-boy-having-hyperthermia-vector-
8779765
3 4
https://in.pinterest.com/pin/585679126524816192/
https://circuit-magazine.com/hypothermia/
What Is It
Observed Personal Safety Protocol
What is Dehydration?
Dehydration is the process of losing too much of our bodily fluids (urine,
stomach fluid, sweats).
Note:
If you are in a group and one of your group members becomes dehydrated by
even 5%, they can experience a 20-30% decrease in their metabolism, an
effect they certainly feel.
- Headache
- Fatigue
Signs of Mild - Weakness
Dehydration - Irritability
- Loss of appetite
- Decreased resistance to hot and cold
You can estimate your state of hydration by checking the color of your urine: clearer
means that you are better hydrated, darker yellow indicates dehydration.
Keep in mind that when we do recreational activity, particularly in cooler weather,
our thirst mechanism becomes suppressed, and it often requires conscious effort to
drink enough.
On a typical day on the move, we lose four liters of water (about one gallon), more
than most probably drink.
Note:
Adequate water replacement is the most important factor in preventing heat disorders
What is Overexertion/Overtraining?
This refers to the detrimental cause of excessive training. This condition is ctually
independent of weather conditions, but you need to be aware of the signs and symptoms. It
is also defined as straining or putting too much pressure on oneself.
Overexertion can manifest as fatigue, dehydration, longer recovery times, and injury.
If after participating in physical activity you experience irritability, irregular breathing,
dizziness, dry mouth, nausea, cramps, or joint pain then you may be suffering from
overexertion.
Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they are
susceptible to a variety of hyperkinetic conditions known as overload syndrome. This
condition is characterized by fatigue, irritability, and sleep problems, as well as increased
risks for injuries.
When doing resistance training, an individual is likely overtraining and may not reap
the full benefits of the program if the body is not allowed to recover completely in 2 or 3
days after maximal effort. Decrese in total number of sets or exercises, or both, is
recommended.
You also need to pace your wokout properly to avoid staleness. Staleness or getting
bored or uninterested, is usually a consequence of overtraining.
Signs and
Overuse
Pain Symptoms of Injuries
Overexertion
Dehydration
Immediate treatment for overexertion is to stop the task or activity and rest. Take stock of any
signs and symptoms of overexertion and treat the symptom. Use ice or heat compresses for
muscle and joint soreness or stiffness. With muscle knots or tension, have a warm bath
infused with Epsom salts for relief.
Overexertion Prevention Ti ps
To avoid the condition of overexertion and overexertion injuries, use the following guidelines
and tips:
Limit the weight of any objects you are handling, especially when carrying or lifting.
Push instead of pulling when possible.
Follow proper procedure when working with machines and large objects.
Plan and understand the job or task before attempting it.
Use appropriate equipment or machinery for task.
Use ergonomic workstations.
Avoid working or exercising in extreme temperatures.
Maintain proper posture when walking, sitting, and standing.
Stretch before and after exercise workouts.
Exercise regularly, including strength training.
Take frequent short breaks when performing repetitive tasks.
Get proper rest and sleep every night.
Maintain a healthy diet.
Keep hydrated by drinking water throughout the day.
What is Hyperthermia?
Hyperthermia is a result of the body being over heated. Causes can be physical
activity, moderate to high ambient air temperature, onset of dehydration as a result of
losing too much sweat without adequate water intake to replenish your system, solar or
reflected radiation, improper clothing which does not allow for evaporation (cooling) of
sweat, a low fitness level and or additional workload carrying excessive weight.
Symptoms of
Hyperthermia
Heat cramps, a type of heat illness, are muscle spasms that result from loss of large
amount of salt and water through exercise. Heat cramps are associated
with cramping in the abdomen, arms and calves. This can be caused by inadequate
consumption of fluids or electrolytes.
https://aaptiv.com/magazine/heat-cramps
Heat stroke, also known as sun stroke, is a type of severe heat illness that
results in a body temperature greater than 40.0 °C (104.0 °F) and confusion. Other
symptoms include red skin, headache, and dizziness.
https://www.vectorstock.com/royalty-free-vector/boy-feeling-ill-from-heat-stroke-vector-7972324
https://www.pinterest.com/pin/432838214181378078/
RULES OF THUMBS TO AVOID HYPERTHERMIA
Be very aware of your physical feelings during outdoor activities on hot humid days.
Be smart, don’t push things with over aggressive activities. Pace yourself, and seek
shade as often as possible.
Lay down on cool ground to allow the body to give off some of its heat to the cooler
ground.
If you are fortunate enough to have water nearby, take a break and cool off in the
water for ten minutes. Doing so will help you put a full day of putting one foot in
front of the other, as you trek to your destination.
Avoid activities in the heat of the day, higher than the low 90s Fahrenheit, if possible.
Wear cotton next to skin- it absorbs water and will help draw down the body
temperature as it evaporates.
What is Hypothermia?
Recognizing Hypothermia:
When heart loss exceeds heat production, the body gives heat to the body core
(heart, lungs, brain and, other internal organs) first. So, the body decreases
blood flow to the body surface and extremities to decrease heat loss and
maintain the core temperature. We perceive this, our first warning, as cold
hands and feet. Our bodies (if not exhausted) may also increase heat
production by shivering (involuntary exercise). These are our only warnings,
and they are not always obvious.
Increased
Heat Lost
Water
Immersion
Treating Hypothermia
Question:
How does symptoms of heat stroke and heat exhaustion differ from
each other?
Activity 3: Complete the table.
1.
2.
3.
4.
5.
Each of these conditions should be taken seriously for each poses healthy risks
to you as an exerciser. This condition are usually associated with exercising in different
types of environment, like a hot or cold environment. However, dehydration and
overexertion may be experienced even when exercising in environments that do not have
extreme temperatures.
So these are the conditions that we need to consider for us to be safety every
time we do physical activity.
What I Can Do
Sports clothing modeling
Directions: Identify and provide picture of the 3 common sports clothing. Paste on
the box below.
1
1 2 3
Question:
What features are common in the sports clothing that make them suited in Philippine
Weather?
Assessment
Directions: Multiple Choice. Choose the letter of the correct answer.
10. Which of the following might occur if you are exposed to high
temperatures for many days in a dessert?
A. You may develop hypothermia as a result of excessive sweating.
B. Your core body temperature may go too low which can be life
threatening.
C. You may develop hyperthermia as a result of not eliminating body heat
fast enough.
D. You may develop both hyperthermia and hypothermia.
11. Overtraining is a major cause of exercise-related injuries and results to
which of the following?
A. Not putting enough emphasis on the benefits of exercise.
B. Failing to follow the “no pain, no gain” rule of training.
C. Progressing too slowly in the exercise program.
D. Too much exercise for one’s level of fitness.
12. Which of the following is NOT a symptom of overtraining?
A. Chronic fatigue and irritability
B. Reduced resting heart rate
C. Reduced appetite and weight loss
D. Increased incidence of infection.
14. A rule to prevent overtraining is to make sure you do not increase exercise
intensity of duration more than of which of the following?
A. 10 percent over a 2-week period.
B. 1 minute per week.
C. 5 percent per month.
D. 5 minutes per week.
https://www.slideshare.net/100005130728571/5-dehydration-heper-and-
hypothermia
https://citydoc.net/overexertion/
https://www.awpnow.com/main/2016/06/22/water-quiz/
https://www2.palomar.edu/anthro/adapt/quizzes/ad
aquiz2.htm
https://www.webmd.com/a-to-z-guides/dehydration-adults