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HOPE 1
Health Optimizing Physical Education
11
HOPE 1 – Grade 11
Quarter 2 – Module 10: Personal Safety Protocols to Avoid Dehydration,
Overexertion, Hypothermia, and Hyperthermia during MVPA
Participation
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Gracita D. Bernal
Editor:
Reviewer: Dr. Norlyn D. Conde
Illustrator:
Layout Artist: Psalm David Go
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Carolina T. Rivera EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 1 11
Quarter 2
Self-Learning Module 10
Personal Safety Protocols to
Avoid Dehydration,
Overexertion, Hypothermia,
and Hyperthermia during
MVPA Participation
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 1 Grade 11

Self-Learning Module on Personal Safety Protocols to avoid dehydration,
overexertion, hypothermia, and hyperthermia during MVPA participation!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 1 Self-Learning

Module on Personal Safety Protocols to avoid dehydration, overexertion,
hypothermia, and hyperthermia during MVPA participation!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Observes personal safety protocol to avoid dehydration, overexertion, hypo-

and hyperthermia during MVPA participation

Specific Objectives:

At the end of this module, learners will be able to:

1. distinguish dehydration, overexertion, hypothermia, and hyperthermia;
2. discover personal safety protocols to avoid dehydration, overexertion,
hypothermia, and hyperthermia during moderate to vigorous physical activity
participation; and
3. apply the personal safety protocols in the new normal.

PRETEST

Directions: Identify the statements below. Write your answer on the space
provided.

____________1.
HYDRATION It is a measurement of fluid balance in the body.
____________ 2. It occurs when body temperature is lower than the normal average
HYPOTHERMIA
of 36 degrees Celsius.
DEHYDRATION
____________3. It is an excessive loss of body fluids and salt essential for normal
body function.
OVERXEXTION
____________4. It is the state of being physically and mentally pushed beyond one’s
limits.
HYPERTHERMIA
___________ 5. It happens when body temperature is more than 38 degrees Celsius.

RECAP

Directions: Read the sentences carefully and write the correct answer on the
space provided.

____________1. This is the number of times a person’s heart beats per minute.
___________2. It is the maximum number of beats of heart in one (1) minute of
effort.
___________3. is the number of heart beats per minute when at rest.
 _________ 4. It is the difference between the Resting Heart Rate and Maximum
Heart Rate.
__________5. This is an assessment of the intensity of exercise based on how you
feel.

LESSON

Participation in any physical activity is highly encouraged to every individual

however, there are some personal safety protocols to keep in mind to avoid
dehydration, overexertion, hypothermia, and hyperthermia.
Our body is made up of approximately 75% water, and uses it in all our
body cells, organs, and tissues to help regulate its temperature and maintain other
bodily functions. Our body requires water for proper digestion, removing waste and
protecting our tissues.
Hydration Status
Hydration status is a measurement of fluid balance in the body. There are
three (3) classifications
 Hydrated-When the body is in optimal fluid balance
 Dehydrated-When the body is in negative fluid balance. (during
weight cut)
 Over Hydrated-When excess fluid has been consumed (water loading)
Thirst is a sensation of dryness in the mouth and throat associated with a
desire for liquids. Maintaining water balance is an important consideration during
exercise. Most of the time, an individual waits for thirst to kick in before
replenishing lost water. However, it is advisable to replenish lost fluids even before
feeling thirsty. This is especially important when an individual exercises in the heat
for an extended time.

Dehydration is an excessive loss of body fluids and salt essential for normal
body function.

Causes of Dehydration
 Perspiration or Sweating: All perspiration or sweat that's cooling the body down
all consists of water to cool itself. The more the body perspires, the more water
comes from the body, and the less hydrated it becomes. During participation in
physical activities, the body regulates its temperature depending on the intensity
of the activity and because of hot environment.
 Urination: If you are urinating and not replacing the lost fluids and electrolytes
you may be at risk for dehydration
 Not drinking the recommended daily amount of water

Signs and Symptoms of Dehydration

If you're not putting fluids back in your body, eventually you'll become
dehydrated. The body's initial responses to dehydration are:
 Thirst to increase water intake and decreased urine output to try to conserve
water loss.
 The urine will become concentrated and more yellow in color
 Headache
 Decreased blood pressure
 Dry mouth
 Dizziness
 Muscle cramps
 Nausea and vomiting
 Sweating may stop
How to Prevent Dehydration
 Drink adequate amount of water at least 6-8 glasses per day.
 Intake 4 to 8 ounces of water every 15 to 20 minutes during engagement in
physical activity.
 Wear light-colored and loose-fitting clothing if you must be outdoors and when
temperature is high.
 Eat watery fruits and vegetables
Important Reminders:
Fluid replacement is the treatment for dehydration. This may be attempted
by replacing fluid by mouth, but if this fails, intravenous fluid (IV) may be required.
Should oral rehydration be attempted, frequent small amounts of clear fluids
should be used like water and other replacement fluids that may contain
electrolytes (Pedialyte, Gatorade, Powerade, etc.)
Overexertion
Overexertion is the state of being physically and mentally pushed beyond
one’s limits. This relates to your physical capability, age, strength, and tolerance.
As a non-impact injury of excessive physical effort, it is linked to pulling, pushing,
lifting, holding, carrying, turning, and throwing.
Overexertion Injuries
 Strain- Tearing or stretching of the muscle or tendon. A strain is when the
muscle is stretched too much and tears due to too much physical activity or
effort, improperly warming up before the physical activity, and poor flexibility. It
is also called a pulled muscle.

 Sprain-Stretching or tearing of the ligament.

Treatment for Overexertion Injuries
Use RICE for the treatment of Strain and sprain
R-Rest-Stop the activity immediately and rest the injured part.
I- Ice- Apply ice packs using a clean cloth to the painful area. Do not directly apply
ice to the skin to avoid frostbite. Applying ice can be done every few hours for 15-
20 minutes within 24 hours. Do NOT apply ice for more than 20 minutes to
prevent more damage to the injury. Ice will keep the swelling to a minimum.
C-Compression- Wrap with a bandage to help prevent the accumulation of edema.
The compression bandage should be snug, not too tight. If too tight, the
circulation will be impaired, and the healing process becomes slow.

E-Elevate- Elevate the injured part to reduce swelling.

Signs and Symptoms of Overexertion
Overexertion signs, symptoms should be taken seriously to avoid more
serious injuries like difficulty speaking, overuse injuries, unusual muscle pain, and
unusual fatigue.
Overexertion Prevention Tips
To avoid overexertion injuries, use the following guidelines and tips:
 Limit the weight of any objects you are handling, especially when carrying or
lifting
 Follow proper procedure when working with weights
 Plan and understand the physical activity before attempting to do it
 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 physical activities

The only way to avoid overexertion is to be alert to personal limits. You must
protect your body and mind all the time.
Hypothermia
Hypothermia occurs when body temperature is lower than the normal
average of 36 degrees Celsius. It happens when the body has more heat loss than
production. The usual cause of hypothermia is when the body is subjected to too
much cold , mostly through the weather and water. Other causes include medical
conditions, medications, and severed by alcohol and drugs. Continuous
hypothermia may lead to blackout and death.
Hyperthermia
Hyperthermia happens when the body overheats and cannot dissipate,
usually at a body temperature of more than 38 degrees Celsius. Its common causes
are high fever or too much heat exposure.
Hyperthermia comes in forms of exhaustion, cramps, dizziness, or heat
stroke. If untreated, a person experiencing hyperthermia may collapse and die.
Proper ventilation and hydration help prevent hyperthermia.
Each of these conditions should be taken seriously because each poses
health risks to an exerciser. These conditions 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.
 ACTIVITIES

Activity 1: Hydration Time!

Complete this table for your water intake in one (1) day. Please refer to
the Urine Color Chart for the color of urine in column 3.

My Water Intake for One (1) Day Date: ________________

TIME Glasses of Color of Urine:
Water Write the number from
at least 250 ml Urine Color Chart below
Example: 6:00 am 1 5

Total number of glasses of water: Color of Urine:

Observation: Urine Color Chart

Based on your one (1) day water intake, describe the color of your urine. What
was your finding? Please check the boxes

Hydrated

Mildly Dehydrated

Dehydrated

Very Dehydrated

Image Source: https://www.healthdirect.gov.au/urine-colour-chart

Activity 2: Check-up Time!
Direction: Check the box if you have experienced the signs and symptoms of
dehydration, overexertion, hypothermia, and hyperthermia during your moderate to
vigorous physical activity participation.

Experienced Signs and Symptoms of Dehydration,

Overexertion, Hypothermia and Hyperthermia During YES NO
Moderate to Vigorous Physical Activity
Thirst
Have yellow urine (except if you take vitamin)
Headache
Decreased blood pressure
Dizziness
Muscle Cramps
Nausea and Vomiting
Unusual fatigue
Difficulty speaking
Unusual muscle pain
Body temperature lower than the normal average of 36 degrees
Celsius
Body temperature of more than 38 degrees Celsius

If you have at least one (1) among the signs and symptoms listed, stop the
activity.
Analyzing your sign and symptoms, you will be able to plan safety protocols
to avoid dehydration, overexertion, hypothermia, and hyperthermia.

WRAP–UP

1. What have you learned in this lesson? Write your answers on the space provided
below.

A. Dehydration ________________________________________________________________
__________________________________________________________________________________
_________________________________________________________________________________.
B. Overexertion_________________________________________________________________
__________________________________________________________________________________
_________________________________________________________________________________.
C. Hypothermia________________________________________________________________
__________________________________________________________________________________
________________________________________________________________________________.
D. Hyperthermia___________________________________________________________
__________________________________________________________________________________
___________________________________________________________________________.
 VALUING

1. How will you avoid dehydration, overexertion, hypothermia, and hyperthermia in

this pandemic period? Create your safety protocols.
Answer: ________________________________________________________________
___________________________________________________________________________
________________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________.

POSTTEST

Directions: Read carefully and understand each item. Encircle the letter of the
correct answer.
1. Our body is made up of approximately _______water to regulate its temperature
and keeps our body to function well.
A. 35% B. 45% C. 55% D. 75%
2. It happens when body temperature is more than 38 degrees Celsius.
A. Heat exposure C. Hypothermia
B. Hyperthermia D. Overheat
3. It is the state of being physically and mentally pushed beyond one’s limits.
A. Dehydration C. Hyperthermia
B. Hydration D. Overexertion
4. It is an excessive loss of body fluids and salt essential for normal body function.
A. Dehydration C. Hyperthermia
B. Hydration D. Overexertion
5. It occurs when body temperature is lower than the normal average of 36 degrees
Celsius.
A. Dehydration C. Hyperthermia
B. Hydration D. Hypothermia
 KEY TO CORRECTION

Pretest Recap Posttest

5. Hyperthermia Exertion 5. D
5. Rate of Perceived
4. Overexertion 4. A
4. Heart Rate Reserve
3. Dehydration 3. D
3. Resting Heart Rate
2. Hypothermia 2. B
2. Maximal Heart Rate
1. Hydration 1. D
1. Heart Rate

R E F E R E N CE S
BOOKS
Physical Education Teacher’s Guide. (2016). Department of Education. p.38
Philippines.

Urbiztondo. Mangubat, et al. (2016). HOPE 1: Health Optimizing Physical

Education. Finess. pp. 107-109; p. 129. Vibal Group Inc. Philippines.
Fernando-Callo, L. and Dajime, P. (2016).Physical Education and Health. Volume
1-1st Edition. p. 82. Rex Book Store. Philippines.

WEBSITES
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malnutrition. Retrieved from
https://www.who.int/elena/titles/bbc/dehydration_sam/en/. Accessed 27
August, 2020.

Dehydration. Retrieved form https://medical-

dictionary.thefreedictionary.com/dehydration. Accessed 27 August, 2020.
Health Direct. (September, 2019). Urine Color Chart. Retrieved from
https://www.healthdirect.gov.au/urine-colour-chart. Accessed 8 September,
2020.

Hedrick, D. (2020). How Hydration Status is Measured? Retrieved from

https://mcgregorfast.com/training/hydration-status-measured/. Accessed
8 September, 2020.
Lori Newell, L.(18 December, 2018). Frequent Urination and The Effects of
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and-the-effects-of-dehydration-3843005.html. Accessed September 8, 2020

Overexertion: Causes, Symptoms, Treatment, and Prevention. (Jun 18, 2019).

Retrieved from https://www.redhearttraining.com/post/overexertion-
causes-symptoms-treatment-and-prevention-safetyshort Accessed 27
August, 2020.

Sanders, J. Recovering from Dehydration March 12, 2013 Retrieved from

https://www.fitness19.com/recovering-from-dehydration/#. Accessed 27
August, 2020.

Sanders, J. Signs of Overexertion, (November 3, 2014). Retrieved from

https://www.fitness19.com/signs-of-overexertion/. Accessed 27 August,
2020.

Strain and Sprain. MidlinePlus. (June 17, 2020) Retrieved from

https://medlineplus.gov/ency/article/000042.htm#:~:text=A%20strain%20i
s%20when%20a,muscle%20in%20the%20wrong%20way. Accessed 9
September, 2020.

Wedro, B. and Stöppler, M.MD. (June 21, 2016). MedicineNet. Dehydration:

Causes, Symptoms & Tips to Stay Hydrated. Retrieved from
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