Republic of the Philippines
Department of Education
HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Quarter 2 Week 1 Module 1
Most Essential Learning Competencies:
…Self-assesses health-related fitness (HRF).Status, barriers to physical
activity assessment participation and one’s diet.
…Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain healthrelated fitness (HRF).
…Engages in moderate to vigorous physical activities (MVPAs) for at
least 60 minutes most days of the week in a variety of settings in- and
out-of school.
…Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA participation.
HOPE-1
LESSON 8: Dehydration, Sweating, Thirst; Overexertion or
Overtraining, Hyperthermia, Hypothermia
LOOKING BACK TO YOUR LESSON
Injuries related to overexertion account for millions of
emergency room visits each year. Most of those injuries
are preventable. To lower your risk of experiencing
them, avoid pushing your body past its limits. Learn
how to prevent physical overexertion, fatigue, low blood
sugar, and dehydration.
Guide Questions:
1. What are the indicators of overexertion or
overtraining?
2. What are the understated injuries during physical activities?
3. What can you do to avoid these injuries?
BRIEF INTRODUCTION
When too much water is lost from the body, its organs, cells, and tissues fail
to function as they should, which can lead to dangerous complications. This
can be through dehydration, sweating, urinating or suffering from diarrhea.
Thirst
It’s normal to feel thirsty after eating spicy foods or performing strenuous
exercise, especially when it’s hot. However, sometimes your thirst is stronger
than usual and continues after you drink. You may even experience blurred
vision and fatigue. Frequent excessive thirst or thirst that can’t be quenched
can be symptoms of serious medical conditions, such as; dehydration,
diabetes, heart, liver, kidney failure and sepsis.
To remain healthy, you need to:
• Drink fluid regularly throughout the day.
• increase your water intake by eating water-rich foods, such as:
o watermelon
o tomatoes o
oranges o
melons
A good way to know if you’re getting enough fluids is to check your urine. If
it’s light in color, high in volume, and does not have a heavy smell, you are
probably getting enough fluid. Every organ, tissue, and cell in your body
needs water. Water helps your body to maintain a normal temperature,
lubricate and cushion your joints, protect the brain and spinal cord, rid your
body waste through perspiration, urination, and bowel movements
You need to take in extra fluids when you:
• are outdoors in hot weather
• are engaging in a vigorous activity
• have diarrhea
• are vomiting
• have a fever
If you fail to replenish the fluids you lose and fail to respond to your
thirst by drinking fluids, you can become dehydrated.
Dehydration
Enough fluids When you’re busy, you may
Drink more water forget to take regular
hydration breaks. This can
Dehydrated
lead to dehydration, which
May suffer cramps
occurs when your body loses
more water than you take in.
Health Risk!
In some cases, severe
Drink more water!!
dehydration can cause
serious complications, including kidney
damage, coma, and death.
To avoid dehydration, make sure you:
• drink enough water and other fluids
• replenish electrolytes lost through sweat with sports drinks or
enhanced water
• take frequent breaks from hot environments or strenuous activities
• use a damp cloth to lower your body temperature and reduce
sweating
• avoid drinking heavily caffeinated, alcoholic, and sugary beverages,
especially when you’re working out or exerting yourself
Overexertion is a common cause of dehydration, but certain diseases and
infections can also lead to fluid loss. Fever, vomiting, and diarrhea are
common causes of dehydration in children and are serious medical concerns.
Overexertion
These types of injuries are usually caused by repetitive motion, such as
typing, lifting heavy objects, or working in an awkward position. The pain that
these injuries cause is often acute. It will typically improve with medical care
and preventative measures. But without proper treatment and prevention,
acute pain from overexertion and repetitive use can become chronic. These
are the causes of overexertion injuries includes sports and exercise, motion
control video games, and hobbies like woodworking, building, and
remodeling.
To avoid physical overexertion:
• practice good posture
• utilize ergonomic workspaces
• lift lighter loads and use proper lifting techniques
• decrease the distance you must stretch to lift a heavy object
• take frequent breaks from physically repetitive and challenging
activities
• include strength training and stretching in your regular exercise
routine
• know and respect your body’s limits
Sweating
Sweating is a 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 normal amount of
sweating generally doesn’t require medical treatment.
To make yourself more comfortable and minimize your sweating:
• Wear several light layers of clothing that allow your skin to breathe.
• Remove layers of clothing as you heat up.
• Wash dried sweat off of your face and body for optimum comfort.
• Change out of sweaty clothing to reduce the risk of bacterial or yeast
infections.
• Drink water or sports drinks to replace fluids and electrolytes lost
through sweating.
• Apply an underarm antiperspirant or deodorant to reduce odor and
control sweating.
• Remove foods from your diet that increase your sweating.
Hyperthermia / Hypothermia
Hypothermia happens when your body’s temperature
drops to dangerously low levels because of the cool
environment. The opposite can also occur. When your
temperature climbs too high and threatens your health,
it’s known as hyperthermia it refers to several conditions
that can occur when your body’s heat-regulation system
can’t handle the heat in your environment. Preventive
measures are key to avoiding hypo and hyperthermia.
Clothing
The simplest steps you can take involve the
clothing you wear. Dress in layers on cold
days, even if you don’t think it feels very cold
outside. It’s easier to remove clothing than it
is to battle hypothermia. Cover all body parts,
and wear hats, gloves, and scarves in a cool
environment. Also, take care when exercising
outdoors on cold days. Sweat can cool you
down and make your body more susceptible
to hypothermia.
Staying Dry
Staying dry is also important. Avoid swimming for long periods and make sure
that you wear water-repellant clothing in rain. If you’re stuck in the water
due to a boat accident, try to stay as dry as possible in or on the boat. Avoid
swimming until you see help nearby. Keeping the body at a normal
temperature is important to preventing hypothermia.
The first step in preventing hyperthermia is recognizing
the risks in working or playing in extremely hot
conditions. Being in the heat means taking the following
precautions:
• 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.
• 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. NOT energy drinks or caffeine, this can cause serious heart
problems in healthy adults.
• Wear lightweight, light-colored clothing when outdoors.
• 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.
CHECKING YOUR UNDERSTANDING
REFLECTIVE LEARNING SHEET
