SHS
Senior High School
Health Optimizing Physical
Education 1
Module 5
AIRs - LM
LU_ HEALTH OPTIMIZING PHYSICAL EDUCATION 1_Module 5
HEALTH OPTIMIZING PHYSICAL EDUCATION 1
Module 5
Second Edition, 2021
Copyright © 2021
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: Milaflor V. Mamuyac
Editor: SDO La Union, Learning Resource Quality Assurance Team
Illustrator: Ernesto F. Ramos, Jr.
Design and Layout: Frances Mae E. Rimando
Management Team:
Atty. Donato D. Balderas, Jr.
Schools Division Superintendent
Vivian Luz S. Pagatpatan, PhD
Assistant Schools Division Superintendent
German E. Flora, PhD, CID Chief
Virgilio C. Boado, PhD, EPS in Charge of LRMS
Delia P. Hufalar, PhD, EPS in Charge of MAPEH
Michael Jason D. Morales, PDO II
Claire P. Toluyen, Librarian II
Printed in the Philippines by: _________________________
Department of Education – SDO La Union
Office Address: Flores St. Catbangen, San Fernando City, La Union
Telefax: 072 – 205 – 0046
Email Address: launion@deped.gov.ph
Senior High School
Health Optimizing Physical
Education 1
Module 5
Target
This module was specifically developed and designed to provide you fun
and meaningful learning experience, with your own time and pace.
After going through this module, you are expected to:
• Observes personal protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation; PE11FH-lk-t-10
• Appreciate the importance of being healthy
Before going on, check how much you know about this topic.
Answer the pretest on the next page in a separate sheet of
paper.
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LU_ HOPE 1_Module 5
Directions. Read and understand each test item carefully then write the letter of the
correct answer.
1. It is a state that happens when the loss of body fluids, mostly water, exceeds the
amount that is taken in.
A. Dehydration B. Hypothermia
C. Hyperthermia D. Overexertion
2. Our body becomes out of balance or dehydrated when we lose too much ________.
A. blood B. food
C. energy D. water
3. When body is hard-pressed further than its limits during exhausting or extreme
exercise, activity, heat, lack of water or food, and other causes, you are
experiencing _______________.
A. Dehydration B. Hypothermia
C. Hyperthermia D. Overexertion
4. If your body feels over heated, you are experiencing ______________.
A. Dehydration B. Hypothermia
C. Hyperthermia D. Overexertion
5. If your body loses heat, you are experiencing _________________.
A. Dehydration B. Hypothermia
C. Hyperthermia D. Overexertion
6. If you suspect someone may be suffering from hypothermia, you can do the
following while waiting for professional assistance, EXCEPT
A. If and only if the victim cannot move, place him/her in a sleeping bag
without wet clothes.
B. If the victim is not exhausted, increase their heat production by getting them
to exercise.
C. Apply warm water bottles move him/her and perform CPR though you don’t
have extensive training.
D. Take away wet clothing and change with dry one.
7. The easiest way to avert overexertion.
A. Listen to your body B. Proper Nutrition
C. Set obtainable goals D. rest
8. Below are the steps you can take to prevent overexertion during summer,
EXCEPT
A. Know your limits B. Stay hydrated
C. Lift properly D. Increased thirst
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LU_ HOPE 1_Module 5
9. Which of the following is NOT a symptom of hypothermia?
A. Low abdominal pain B. shivering
C. feeling hungry D. dizziness
10. The sign and symptoms of dehydration range from minor to severe and may
include, EXCEPT
A. Incapability to sweat B. Dry mouth and swollen tongue
C. Increased thirst D. Clammy skin
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LU_ HOPE 1_Module 5
Personal Safety to Avoid
Lesson
Dehydration, Overexertion,
5 Hypo- and Hyperthermia
During MVPA Participation
JUMPSTART
It is vital that young people progressively take conscientiousness for their own
well-being. As such, personal safety arrangement is imperative:
• We all should take accountability for our own protection.
• We all have different strong points and prospects and we will react to
situations in different ways as well.
• We are the “specialists” of our own lives and typically know what is
probable, and what feels most at ease to do.
• If we build resolutions to problems and practice behaviors to thwart these,
we are more apt to use them in real-life circumstances than if we have to
make them instantly.
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LU_ HOPE 1_Module 5
Activity 1
Directions: Choose from the words on the right to complete the sentences
in the paragraph. Write your answers on your activity notebook.
Dehydration is a state that happens when loss of WORDS
body 1. ________, mostly water, exceeds the amount that extreme
is taken in. With dehydration, more water is moving out
of our cells and bodies than what we take in through Drinking
2.____________. Every day, we lose water in the form of Heat
3. ___________ by breath we exhale and, in the sweat,
urine, and stool that we excrete. Overexertion injuries Sweat
can occur when the body is hard-pressed further than
Water
its limits during exhausting or extreme 4. _____________,
activity, heat, lack of water or food, and other causes. Temperature
Hypothermia is a life-threatening and serious condition
Over
that occurs when your body loses more 5. _________
than it produces causing your 6. ___________to drop Exercise
below 95º (35º C). Hyperthermia is a result of the body
Fluids
being 7. _________ heated. This is caused by physical
activity, moderate to high room temperature, start of Evaporation
dehydration because of losing too much 8. ________
Water vapor
without enough 9. _________ intake to replenish the
body system, solar or reflected radiation, inappropriate
garments that do not allow 10._______________ or cooling off sweat, a low
fitness level and / or added workload of carrying 11. ______________ weight.
Activity 2
Directions: Let’s play a brain teasing fun game called “Word Scramble.” Find
words from the jumbled letters that refer to problems encounter during MVPA
participation. Write the words on your activity notebook.
ZSNSIZDIE - ___ ___ ___ ___ ___ ___ ___ ___ ___
RDHNEYDTOAI - ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___
PRHREAHEMYIT - ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___
VEETOERINRXO - ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___
TPHRIOHEMYA - ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___
CEADHAEH - ___ ___ ___ ___ ___ ___ ___ ___
AASNUE - ___ ___ ___ ___ ___ ___
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LU_ HOPE 1_Module 5
DISCOVER
Read it! To make it!
Dehydration is a state that happens when the loss of the body fluids, mostly
water, exceeds the amount that is taken in. With dehydration. More water is moving
out of our cells and bodies than what we take in through drinking. Everyday, we lose
water in the form of water vapor by the breath we exhale and, in the sweat, urine,
and stool that we excrete. Small amount of salts is also lost along with the water.
Our body becomes out of balance or dehydrated when we lose too much water,
therefore, keeping the body hydrated helps the heart to easily pump more blood
trough the blood vessels, to the muscles. In addition, it aids the muscles to work
efficiently.
Overexertion injuries can occur when the body is hard-pressed further than
its limits during exhausting or extreme exercise, activity, heat, lack of water or food,
and other causes.
The ensuing injuries from overexertion can vary from temporary sprains to
more stern health hazards. Although dehydration is the most well-known health
concern when it comes to overexertion, injuries can also vary from simple and easily
treatable strains and pains to severe incapacitating situations like cardiac arrest and
hypoglycemia or low blood sugar.
Hypothermia is a life-threatening and serious condition that occurs when
your body loses more heat than it produces causing your temperature to drop below
95 ºF (35 ºC). Exposures to cold air or water are the most common causes of
hypothermia which is why it often afflicts unprepared campers, hikers, or swimmers.
Hyperthermia is a result of the body being over heated. This is caused by
physical activity, moderate to high room temperature, start of dehydration because
of losing too much sweat without enough water intake to replenish the body system,
solar or reflected radiation, inappropriate garments that do not allow evaporation or
cooling of sweat, a low fitness level and/ or added workload of carrying extreme
weight.
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LU_ HOPE 1_Module 5
Dehydratio Overexertion Hyperthermia Hypothermia
n
Increased Headache, Shivering,
thirst, dry dizziness, dizziness,
Signs and mouth, exhaustion, feeling hungry,
Symptoms weakness, muscle cramps, rapid heart
dizziness, dark urine, rate, tiredness,
palpitation nausea/abdomin nausea,
of the heart, al cramps, rapid confusion, rapid
confusion, heart rate, breathing,
slowness, profuse sweating, trouble forming
fainting, clammy skin, words, lack of
incapability fainting coordination
to sweat,
decreased
urine
excretion
Treatment • Drink • Lessen
sufficient exposure
fluids by
• Getting getting
enough shelter
rest from
• Wear wind or
proper rain.
clothing • Take
• Avoid away wet
tobacco, clothing
caffeine and
and change
alcohol with dry
• Being one
conscious • Cover the
of the head,
possible neck,
threats of and
hot, hands
humid with hat
weather and
mittens
• Provide
heat in
the form
of warm
liquids
• Increase
heat
productio
n
• Provide
heat from
warm
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LU_ HOPE 1_Module 5
water
bottles.
Prevention • Know • Be
your conscious
limits of your
• Stretch physical
and reactions
warm • Lay down
up on cool
before ground
any • Wear
heavy cotton
lifting next to
or skin
exhaus • Wear a hat
ting • Rehydrate
activity • Take salt
• Lift tablets
properl
y
• Set
obtaina
ble
goals
• Stay
hydrate
d
• Proper
Nutritio
n
• Listen
to your
body
• Rest
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LU_ HOPE 1_Module 5
Activity 3
Directions: Copy the diagram below in your activity notebook. Differentiate
Hypothermia from Hyperthermia and Dehydration from Overexertion in terms of
meaning, symptoms and prevention using Venn Diagram.
Hypothermia Hyperthermia
Dehydration Overexertion
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LU_ HOPE 1_Module 5
Activity 4
Directions: Complete the following sentences by filling the correct word/s in the
blank. Choose your answer inside the big oval below. Write your answer on your
activity notebook.
Urine water
Stretch sprains
drink Overexertion
shift experience
weight safely
1. Our body becomes out of balance or dehydrated when we lose too much
_____________.
2. The ensuing injuries from overexertion can vary from temporary __________ to
more stern health hazards.
3. ____________ your body before and after every physical task that you do daily.
4. Paying attention to the color of your _________ is another indicator that you are
dehydrated.
5. Thirst is not the best indicator or sign that you need to ___________.
6. _____________ is a serious problem and can lead to chronic back pain.
7. Limit the amount of ______ you carry and get help to carry heavy, bulky or large
loads.
8. Receive proper training to ______ use tools and equipment.
9. These types of injuries are more likely to occur earlier, and not later, in a work
________.
10. Males are more likely than females to ____________ an injury from overexertion.
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LU_ HOPE 1_Module 5
EXPLORE
Here are some enrichment activities for you to work on to master
and strengthen the basic concepts you have learned from this
lesson.
Activity 5
Directions: Choose and pick the signs and symptoms written below the table.
Write the signs and symptoms under the correct MVPA problems. Do this on
your activity sheets.
Fainting Shivering Shallow breathing
Feeling Hungry Lack of coordination Muscle crumps
Confusion Dry mouth Dizziness
Exhaustion Increased thirst Vomiting
Dark urine Garbled speech Tiredness
Rapid heart rate Weak pulse Nausea
Painful muscles Low abdominal pain
Dehydration Overexertion Hypothermia Hyperthermia
Activity 6
Directions: Read the statements below. Show THUMBS UP if you agree with
the statement and THUMBS DOWN if not. Put your answer in your activity
notebook.
1. Eating properly is important in preventing overexertion.
2. Make an effort to rest enough so your body can recover after doing a task.
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LU_ HOPE 1_Module 5
3. If something hurts, ignore, and take another task.
4. Keeping the body dehydrated helps the heart to easily pump, more blood.
5. We all should take accountability for our own protection.
6. Take away wet clothing and let your body dry by exposing to sunlight.
7. Drink sufficient fluids during heavy sweating.
8. Wear a hat, preferably broad brimmed to avoid exposure of your head in
the heat.
9. Avoid back injuries by lifting with your legs bent.
10. Never stretch or take warm up exercise before heavy lifting or exhausting
activity.
DEEPEN
Activity 7
Directions: Copy the following questions in your activity notebook and enumerate
what is being asked.
1. Name three activities that you cannot do if you’re unhealthy
_________________________________________________
_________________________________________________
_________________________________________________
2. Name two ways to prevent dehydration
_________________________________________________
_________________________________________________
3. Name two signs of overexertion
_________________________________________________
_________________________________________________
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LU_ HOPE 1_Module 5
Activity 8
Directions: Complete the crossword puzzle by filling in the word that fit the
clues.
⁶
¹ ⁸ ² ¹⁰
⁹
³
¹ ⁵
³
⁴
⁷
⁵
⁶
⁴ ⁷
⁸ ² ⁹
¹⁰
Across
1. To protect your back, use ___ lifting techniques such as lifting with your legs and
not your back.
2. Take short _____ in between strenuous activities – it is important for recovery.
3. __________ is the top cause of nonfatal disabling work injuries.
4. Overexertion is a serious problem and can lead to ________ back pain.
5. Keep the load being lifted close to the body and make sure your ________ is solid.
6. Overexertion injuries can result from a variety of different activities. However,
more than ______ result when lifting objects.
7. Never bend or ________ the back when lifting.
8. Overexertion is a non-impact _______ resulting from excessive physical effort in
activities such as lifting, lowering, pulling, pushing, turning, holding and
carrying.
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LU_ HOPE 1_Module 5
9. Some of the common failures are lifting a load that is too heavy, too _______ or
contains a load that shifts.
10. Limit the amount of ______ you carry and get help to carry heavy, bulky or large
loads.
Down
1. Overexertion injuries occurring at home or in the community are _____________.
2. Receive proper training to safely ____ tools and equipment.
3. Males are _____ likely than females to experience an injury from overexertion.
4. Begin each ____ with light warm-up exercises and stretching.
5. The most common overexertion injuries are strains and sprains, especially of the
lower ______.
6. Keep tools and equipment in good working condition so they require less ________
to use.
7. _________ a medical professional if you experience joint pain or discomfort that
does not go away.
8. At _____, report any discomfort or injury experienced.
9. Overexertion can be an ___________ problem. The costs to treat sprains and
strains are rising and exceed the average of all cases.
10. These types of injuries are more likely to occur earlier, and not later, in a work
________
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LU_ HOPE 1_Module 5
GAUGE
Activity 9
Directions: This activity encourages you to involve your family in doing recreational
activities. This is a form of fitness activity and reminders to avoid problems while
doing moderate to vigorous physical activities. This activity requires preparing a
documentary of your family’s engagement in recreational activities.
You will need:
• Photographs of you and your family engaged in recreational activities
• Coloring materials
• Folder, card board, or other similar materials
• Writing or printing materials
• Adhesive or glue
• Recyclable materials such as old magazines that can be used for collage
The following should be evident in your output:
• Uniqueness and originality
• Creativity and resourcefulness
• Deep understanding of the benefits derived from participating in team sports
• Involvement of the family in recreational sports endeavors
Here are the steps:
1. Gather some pictures of your family’s team recreational activities. Prepare a
documentary by organizing them in a portfolio or scrapbook or any other creative
presentation you wish to do.
2. Put descriptions or captions for each documented activity. Your descriptions
or captions may include the recreational activity they played, date and place it
was taken, and other useful information.
3. Your uniqueness, imagination, creativity, and resourcefulness will be
challenged in this activity so don’t waste your chance. Go and start your
masterpiece!
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LU_ HOPE 1_Module 5
4. If you have difficulty in gathering your family’s pictures as they engage in
recreational activities, look for pictures of families participating in team sports in
magazines, newspapers, or pamphlets. Cut out, organize, and paste the pictures
on clean bond paper or colored paper. Put captions on these pictures, include the
benefits and the things to avoid problems such as dehydration and overexertion,
hypothermia and hyperthermia that your family can derive from participating in
recreational activities.
Activity 10
Directions: Add an appropriate words or phrases to the following unfinished
statements. Copy and answer in your activity notebook.
I learned that
__________________________________________________________________________________
__________________________________________________________________________________
_____________________________________.
I am happy that
__________________________________________________________________________________
__________________________________________________________________________________
_____________________________________.
I realized that
__________________________________________________________________________________
__________________________________________________________________________________
_____________________________________.
Rubric
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LU_ HOPE 1_Module 5
LU_ HOPE 1_Module 5
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Pre-Test Jumpstart Activity1 Activity 2
1. A 1. Fluids 1. Dizziness
2. D 2. Drinking 2. Dehydration
3. B 3. Water vapor 3. Hyperthermia
4. D 4. Exercise 4. Overexertion
5. C 5. Heat 5. Hypothermia
6. C 6. Temperature 6. Headache
7. D 7. Over 7. Nausea
8. C 8. sweat
9. B 9. water
10. A 10. Evaporation
11. extreme
Discover Explore
Activity 4 Activity 6
1. water 1. Thumbs up
2. sprain 2. Thumbs up
3. stretch 3. Thumbs down
4. urine 4. Thumbs up
5. drink 5. Thumbs up
6. overexertion 6. Thumbs down
7. weight 7. Thumbs up
8. safely 8. Thumbs up
9. shift 9. Thumbs down
10. experience 10. Thumbs down
Answer Key:
References
A. Books
Benavinte Jr., R. P. et.al., 2013. Physical Education and Health – Grade 8
Learner’s Module. Vicarish Publication and Trading, Inc.
Callo, F. L. et.al., 2015. Physical Education and Health – Grade 10 Teacher’s
Module. Vibal Group, Inc.
Callo-Fernando, L. and Dajime, P. 2016. Physical Education and Health
Volume I First Edition
Fernandez, A. 2016. Physical Education (H.O.P.E. 1). Scolaire Publishing
B. Online
http://www.lonewolfharmony.com/2017/10/30/back-pain/
http://clipart-library.com/clipart/1858915.htm
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LU_ HOPE 1_Module 5
For inquiries or feedback, please write or call:
Department of Education – SDO La Union
Curriculum Implementation Division
Learning Resource Management Section
Flores St. Catbangen, San Fernando City La Union 2500
Telephone: (072) 607 - 8127
Telefax: (072) 205 - 0046
Email Address:
launion@deped.gov.ph
lrm.launion@deped.gov.ph
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LU_ HOPE 1_Module 5
