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11
PHYSICAL EDUCATION
AND HEALTH 11
Quarter 3-Module 5
Sports: Personal Safety Protocol to Avoid
Dehydration, Overexertion, Hypo-and
Hyperthermia during MVPA Participation
Department of Education ● Republic of the Philippines
Physical Education and Health - Grade 11
Alternative Delivery Mode
Quarter 3 - Module 5: Personal Safety Protocol to Avoid Dehydration,
Overexertion, Hypo-and Hyperthermia during MVPA Participation
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E-mail Address: lanao.norte@deped.gov.ph
11
PHYSICAL EDUCATION
AND HEALTH 11
Quarter 3-Module 5
Sports: Observes Personal Safety
Protocol to Avoid Dehydration,
Overexertion, Hypo-and
Hyperthermia during MVPA
Participation
This instructional material was collaboratively developed and
reviewed by educators from public schools. We encourage teachers and
other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education at lrmdsldn@gmail.com.
We value your feedback and recommendations.
Department of Education ● Republic of the Philippines
TABLE OF CONTENTS
Page
COVER PAGE 1
COPYRIGHT PAGE 2
TITLE PAGE 3
TABLE OF CONTENTS 4
Lesson 1 1
Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypo-
and Hyperthermia during MVPA Participation
What I Need to Know 1
What I Know 1
What’s In 2
What’s New 2
What is It 3
What’s More 7
What I Have Learned 8
What I Can Do 9
Assessment 10
Additional Activities 11
References 13
Lesson
Observes Personal Safety
1 Protocol to Avoid
Dehydration, Overexertion,
Hypo-and Hyperthermia
during MVPA Participation
What I Need to Know
In this module, you will go deeper and further. You will be given opportunities to reflect
and understand more on how to avoid dehydration, overexertion, hypo-and hyperthermia during
MVPA participation. Activities will be provided for you to integrate the lesson into real-life
situation which will in turn be beneficial for you to stay healthy and safe.
After going through this module, it aims to
1. Identify the barriers/ reasons that hindrance to be active in sports.
2. Observes personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA Participation through poster making.
3. Discuss the importance of following safety protocols in sports.
What I Know
Pre-Test
Directions: List 5 unexpected conditions/injury during playing sports. Write your
answer on your worksheet.
Condition/
Injury
1
What’s In
Playing sports has both physical and psychological benefits. Sports can increase
physical coordination, fitness, and self-esteem. They also teach important lessons about
teamwork and self-discipline. However, sports are at risk of injuries, pains and bad
conditions to your body. In playing sports you should know the safety protocols to avoid
different injuries and conditions such as dehydration. Dehydration is a problem in combat
sports because when you engage intense physical activity you will lose a percentage of
body weight through water loss. This module will discuss about the safety protocols to
avoid to avoid dehydration, overexertion, hypo-and hyperthermia during MVPA
participation. Your safety is paramount.
What’s New
Activity 1: Find the Secret Word to Stay Active
Directions: Answer each statement by writing the missing word on your worksheet.
Clues are provided inside the box.
1. The amount of physical power
2. Meaning of R in HRF
3. The condition of being physically fit and healthy
4. Activity requiring physical effort, carried out to sustain or improve health and
fitness
5. The state of being free from illness or injury.
6. Opposite of hydrated
2
1 i n t
2 r l e
3 t e s
4 x i e
5 e h
6 h d
What is It
Recognizing Dehydration, Overexertion, Hypo-and Hyperthermia in Sports
A. Dehydration
Dehydration 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. If you don't
replace lost fluids, you will get dehydrated.
Fluid replacement is an important part of any athletic regimen, but proper hydration is
one of the most neglected aspects of the athlete’s diet. Active sports medicine
podiatrists should also be able to develop a plan for establishing hydration protocols at
sporting events. When athletes engage in sport, they will lose a percentage of body
weight through water loss. When their sweat loss exceeds fluid intake, athletes become
dehydrated during activity.
a. Dehydration of 1 to 2 percent of body weight begins to compromise physiologic
function and negatively influences performance.
b. Dehydration of greater than 3 percent of body weight further disturbs physiologic
function and increases the athlete’s risk of developing heat cramps or heat
exhaustion.
c. Loss of 5 percent or more body weight can result in heatstroke.
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These levels of dehydration are common in sports and can occur in just an hour of
exercise or even more rapidly if the athlete is dehydrated before exercising or
participating in a sports activity.
Thirst
Irritability
Headache
Dizziness
Basic Signs Cramps
of Heartburn
Dehydration
Vomiting
Nausea
Weakness
Head/neck heat
Sensations
Preventing Dehydration
1. Drink plenty of water, as directed by your doctor.
2. Eat foods with high amounts of water like fruits and vegetables.
3. Avoid or limit drinks with caffeine like coffee, teas and soft drinks.
4. Pay attention to the possible symptoms of dehydration.
5. Assess the inside of your mouth for dehydration symptoms
6. Bring extra electrolytes when needed through a sports drink.
B. Overexertion
Overexertion also results in underperformance. It develops after a series of extremely
high intensity trainings and is associated with other factors such as diet (e.g., weight loss
diet), social (stress at school or work), and mental (e.g. rejection) factors, making it a
complex process.
Overexertion is defined as a loss of performance ability, despite the maintenance of or
an increase in training effort which cannot be explained by any discrete pathology.
Overexertion is a well-recognized syndrome in human athletes in which increases or
maintenance of training intensity are associated with decrements in performance.
4
Symptoms of Overexertion
Physcological Biochemical Immunological Mental
Sleeping problem Decreased Increased
glutamine levels appearance of
herpes
Decreased body Decreased level of Increased incidence Fear
mass testosterone of bacterial infection
Chronic Fatigue Decrease muscle Swollen lymph Impaired focusing
glycogen levels notes
Decreased Increased level of Increased Depression
performance protein breakdown sensitivity to all kind
of diseases
Causes of Overexertion
Fatigue. Burning the candle at both ends is unsustainable and many times less
efficient when completing tasks over a long period of time. Sleep or rest is essential
to allow the mind and body to heal and recharge after a strenuous workday.
Force. Force-related hazards can be present when lifting, pushing, pulling, carrying,
and gripping using tools.
Awkward or static postures. Posture-related hazards can be present when
bending, twisting, reaching, and kneeling.
Repetitive movements/actions. Repetition-related hazards can be present when
doing the same thing over and over again, with little time for rest.
Rapid movements and unanticipated muscle loading. Slipping, rushing or
reacting to the sudden movement of a load, activates muscles quickly and can result
in strains and sprains because it does not allow the use of supporting muscle
groups.
Other overexertion injury hazards. Include contact stress, hand-arm vibration,
whole-body vibration, impacts with hands/knees, and working in extreme hot or cold
environments.
Overexertion Prevention
1. Limit the amount of weight you carry
2. Make sure that your toes are always pointing in the same direction.
3. Avoid doing repetitive workouts as they create tension in the muscles
4. Repeating certain movements for longer duration may increase your stress level
5. Take breaks between your exercises
6. Have a good sleep for at least 8 hours
5
7. Keep yourself away from fatigue, dizziness etc.
C. Difference between Hypothermia and Hyperthermia
Hypothermia Hyperthermia
related hazards can be present when Found in those whose body temperature
is between 32 Celsius and 35 Celsius -
lifting, pushing, pulling, carrying, and
any lower
gripping using tools.
Associated with being overwhelmingly Associated with heat-related conditions
cold. characterized by an abnormally high body
temperature
Signs of Hyperthermia and Hypothermia during Playing
irritability
confusion
flushed skin
Hyperthermia
reduced sweating
coordination issues
coordination issues
Slow, shallow breathing.
Weak pulse.
Clumsiness or lack of
coordination
Confusion or me
Hypothermia mory loss.
Loss of consciousness.
Drowsiness or very low
energy.
Slurred speech or
mumbling.
6
Protocols to Avoid Hyperthermia and Hypothermia while Playing Sports
Hyperthermia
1. Take cool-down breaks in the shade or in an air-conditioned environment. If you
don’t need to be outside in extreme heat, stay indoors.
2. Stay well hydrated. Drink water or drinks containing electrolytes, such as
Gatorade or Powerade, every 15 to 20 minutes when you’re active in the heat.
3. Wear lightweight, light-colored clothing when outdoors.
4. If your home isn’t well air-conditioned, consider spending time in an air-
conditioned mall, library, or other cool public place during hot spells.
Hypothermia
1. Get out of the cold, wind, rain, or snow if possible.
2. Add warm layers of clothing.
3. Eat carbohydrates.
4. Drink fluids.
5. Move your body to help warm your core.
6. Warm up any area with frostnip.
What’s More
Assessment: Unscramble Me!
Directions: Unscramble the letters to form the correct words in column A.
Read column B for the description. (2 points each)
A B
1. O F C E R Related hazards can be
present when lifting, pushing,
pulling, carrying, and gripping
using tools.
2. H P T H I Y H O M E R A related hazards can be present
when lifting, pushing, pulling,
7
carrying, and gripping using
tools.
3. G A T U I F E Burning the candle at both
ends is unsustainable and
many times less efficient when
completing tasks over a long
period of time.
4. O X R T I O V E E E N a loss of performance ability,
despite the maintenance of or an
increase in training effort which
cannot be explained by any
discrete pathology.
5. H P T H I Y H E M E R A R Associated with heat-related
conditions characterized by an
abnormally high body
temperature
What I Have Learned
Remember:
Overexertion is defined as a loss of performance ability, despite the
maintenance of or an increase in training effort which cannot be explained
by any discrete pathology.
Dehydration 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. If you don't replace lost fluids, you will get dehydrated.
Hypothermia associated with being overwhelmingly cold.
Hyperthermia associated with heat-related conditions characterized by an
abnormally high body temperature
8
What I Can Do
Activity:
Directions: On your worksheet, make a poster about personal safety protocol to
avoid dehydration, overexertion, hypo-and hyperthermia with the theme,
“Safety brings first aid to the uninjured.” Follow the rubrics below.
9
Assessment
Activity 3: What’s the Reason?
Directions: Identify the barriers/ reasons that hindrance to be active in sports. Put
check mark (✓) on the statement that apply to you and cross mark (✗) if the statement
does not apply to you. Then give actions on how to overcome it. Write your answer on
your worksheet.
Actions
1. Do not drink plenty of water.
2. Lack of sports skills
3. Spend to much playing under
the heat of the sun.
4. Never do a warm-up.
5. Never do a cool-down.
6. Sleep below 6 hours.
7. Do not limit the amount of
weight you carry
8. Doing repetitive workouts
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Additional Activities
Processed Questions:
Directions: Answer the follow-up question on your worksheet. (5 points each)
1. What actions can you do immediately? Within the week?
2. What actions can you do just by yourself? With others?
3. Do you think you can fully commit to taking actions seriously?
4. What do you think can hinder your again from doing these actions?
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Activity 1:
1. Intensity
2. Related
3. Fitness
4. Exercise
5. Healthy
6. Dehydrated
Answer Key
Secret Word: SAFETY
Assessment:
1. FORCE
2. HYPOTHERMIA
3. FATIGUE
4. OVEREXERTION
5. HYPERTHERMIA
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References
https://www.podiatrytoday.com/article/3331#:~:text=When%20athletes%20engage%20in
%20sport,function%20and%20negatively%20influences%20performance.
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-
20354086#:~:text=Overview,fluids%2C%20you%20will%20get%20dehydrated.
https://www.amedisys.com/resources/easy-ways-prevent-dehydration/
https://www.sciencedirect.com/topics/medicine-and-dentistry/overexertion
https://doctor.ndtv.com/living-healthy/top-10-tips-to-prevent-overexertion-1719771
https://www.healthline.com/health/hyperthermia#stages
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For inquiries or feedback, please write or call:
Department of Education – Division of Lanao del Norte
Office Address:Gov. A. QuibranzaProv’l. Gov’t. Compound,
Pigcarangan, Tubod, Lanao del Norte
Telephone Nos.: (063)227 – 6633, (063)341 – 5109
E-mail Address : lanao.norte@deped.gov.ph
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