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PEH 11 Quarter 4 Module 5

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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

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalty. Borrowed materials (i., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this book are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them.

Published by the Department of Education – Division of Lanao del Norte Schools Division Superintendent: Edilberto L. Oplenaria, CESO V

Development Team of the Module Writer/s: Irish O. Subingsubing Illustrator and Layout Artist:James P. Jarra Layout Artist: Wondrine S. Patigayon Proofreader, In-House Content and Language Editors: Rotsen V. Escorial, Ed. Joahn Andot Lorito B. Retiza Glenn D. Cabatuan Chairperson: Dr. Arturo B. Bayocot, CESO III Regional Director Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V Asst. Regional Director Edilberto L. Oplenaria, CESO V Schools Division Superintendent Mary Ann M. Allera AssistantSchools Division Superintendent Mala Epra B. Magnaong, Chief ES, CLMD Members Neil A. Improgo, EPS-LRMS Bienvenido U. Tagolimot, Jr., EPS-ADM Mary Arlene C. Carbonera, Ed. OIC-CID Chief Robin L. Tabar,Ed., EPS-MAPEH Connie A. Emborong, Ph., LRMS Manager Jocelyn R. Camiguing, Librarian II Myles M. Sayre, PDO II

Printed in the Philippines by Department of Education – Division of Lanao del Norte Office Address:Gov. A. QuibranzaProv’l. Gov’t. Comp, Pigcarangan, Tubod, Lanao del Norte Telephone Nos.: (063)227 – 6633, (063)341 – 5109 E-mail Address: lanao@deped.gov

TABLE OF CONTENTS

Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypo-

COVER PAGE Page
COPYRIGHT PAGE
TITLE PAGE
TABLE OF CONTENTS
Lesson - and Hyperthermia during MVPA Participation - What I Need to Know - What I Know - What’s In
What’s New - What is It
- What’s More
  - What I Have Learned
  - What I Can Do
  - Assessment
  - Additional Activities
References

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

Identify the barriers/ reasons that hindrance to be active in sports.
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA Participation through poster making.
Discuss the importance of following safety protocols in sports.

Pre-Test

Directions: List 5 unexpected conditions/injury during playing sports. Write your answer on your worksheet.

Lesson

1

Observes Personal Safety

Protocol to Avoid

Dehydration, Overexertion,

Hypo-and Hyperthermia

during MVPA Participation

What I Need to Know

What I Know

Condition/

Injury

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.

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

c. Loss of 5 percent or more body weight can result in heatstroke.

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.

Preventing Dehydration

Drink plenty of water, as directed by your doctor.
Eat foods with high amounts of water like fruits and vegetables.
Avoid or limit drinks with caffeine like coffee, teas and soft drinks.
Pay attention to the possible symptoms of dehydration.
Assess the inside of your mouth for dehydration symptoms
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., weight loss diet),

social (stress at school or work), and mental (e. 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.

Thirst Irritability Headache Dizziness Cramps Heartburn Vomiting Nausea Weakness Head/neck heat Sensations

Basic Signs of Dehydration

Avoid doing repetitive workouts as they create tension in the muscles
Repeating certain movements for longer duration may increase your stress level
Take breaks between your exercises
Have a good sleep for at least 8 hours
Keep yourself away from fatigue, dizziness etc.

C. Difference between Hypothermia and Hyperthermia

Signs of Hyperthermia and Hypothermia during Playing

Hypothermia Hyperthermia related hazards can be present when lifting, pushing, pulling, carrying, and gripping using tools.

Found in those whose body temperature is between 32 Celsius and 35 Celsius - any lower

Associated with being overwhelmingly cold.

Associated with heat-related conditions characterized by an abnormally high body temperature irritability

confusion

flushed skin

reduced sweating

coordination issues

Slow, shallow breathing. Weak pulse. Clumsiness or lack of coordination

Confusion or memory loss. Loss of consciousness. Drowsiness or very low energy. Slurred speech or mumbling.

Hyperthermia

Hypothermia

Protocols to Avoid Hyperthermia and Hypothermia while Playing Sports

Hyperthermia

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.
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.

Hypothermia

Get out of the cold, wind, rain, or snow if possible.
Add warm layers of clothing.
Eat carbohydrates.
Drink fluids.
Move your body to help warm your core.
Warm up any area with frostnip.

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

O F C E R Related hazards can be present when lifting, pushing, pulling, carrying, and gripping using tools.

What’s In

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.

What I Can Do

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

Do not drink plenty of water.
Lack of sports skills
Spend to much playing under the heat of the sun.
Never do a warm-up.
Never do a cool-down.
Sleep below 6 hours.
Do not limit the amount of weight you carry
Doing repetitive workouts

Assessment

Answer Key

Activity 1:

Intensity1.

Related2.

Fitness3.

Exercise4.

Healthy5.

Dehydrated6.

Secret Word: SAFETY

Assessment:

FORCE1.

HYPOTHERMIA2.

FATIGUE3.

OVEREXERTION4.

HYPERTHERMIA5.

References

podiatrytoday/article/3331#:~:text=When%20athletes%20engage%20in%20sport,func

tion%20and%20negatively%20influences%20performance.

mayoclinic/diseases-conditions/dehydration/symptoms-causes/syc-

20354086#:~:text=Overview,fluids%2C%20you%20will%20get%20dehydrated.

amedisys/resources/easy-ways-prevent-dehydration/

sciencedirect/topics/medicine-and-dentistry/overexertion

doctor.ndtv/living-healthy/top- 10 -tips-to-prevent-overexertion-

healthline/health/hyperthermia#stages

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