SHS

Physical Education and

Health 2
Module 5
Physical Education and Health 2
Module 5
First Edition, 2020

Copyright © 2020
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: Bleslei Ann C. Rillorta, T-III

Editor: SDO La Union, Learning Resources Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

ATTY. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent

German E. Flora, Ph.D, CID Chief

Virgilio C. Boado, Ph.D, EPS in Charge of LRMS

Delia P. Hufalar, Ph.D, EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
 Target

After going through this module, you are expected to:

Observe personal safety protocol to avoid dehydration, overexertion, hypo, and
hyperthermia during MVPA participation. (PEH11FH-2k-t-10)

Before going on, check how much you know about this topic by answering the pretest.

1
Pre-Test
Modified TRUE or FALSE
Directions: Read and analyze each statement. Write TRUE if the statement is
correct and if not, change the underlined word or group of words to make the whole
statement correct. Write your answer on the space provided before the number.

_____ 1. Dehydration happens when the loss of body fluids, mostly water, exceeds
the amount that is taken.
_____ 2. Eat foods with high amounts of carbohydrates like fruits and vegetables to
avoid dehydration.
_____ 3. You are already dehydrated if you get thirsty.
_____ 4. Hypothermia occurs 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.
_____ 5. Overexertion can also be a factor of frequency, intensity, time, and type
wherein training might be too frequent, intensity might be too hard, time might be
too long, and type of exercise might be too much.
_____ 6. Do not give alcohol or caffeine to a person suffering from hypothermia.
_____ 7. If the victim of hypothermia is not exhausted, increase their heat
production by getting them to exercise.
_____ 8. Hyperthermia is a result of the body being overheated.
_____ 9. Wearing a hat, preferably broad-brimmed to avoid exposure of your head in
the heat, is one way to avoid hyperthermia.
_____ 10. Heat Exhaustion often happens to healthy people who are exposed to too
much heat while working or exercising.

2
 Jumpstart

Activity 1: Fill Me!

Directions: Complete the concept map by identifying the word or words
associated with the terms given. Write your answers on the boxes provided.

DEHYDRATION

OVEREXERTION

3
 Discover
HYPOTHERMIA

HYPERTHERMIA

Based on Activity #1, give the meaning of the following:

1. Dehydration
________________________________________________________________________
______________________________________________________________________________
2. Overexertion
________________________________________________________________________
______________________________________________________________________________
3. Hypothermia
________________________________________________________________________
______________________________________________________________________________
4. Hyperthermia
________________________________________________________________________
______________________________________________________________________________

4
 Discover

Many people were already engaged in physical activities, especially when the
COVID-19 arose. Some are jogging every day, while more are doing bicycling,
making it the most trending physical activity today.
Physical activity is an important determinant of health. Its fundamental role
in energy balance and weight control, as well as decreasing the risks of heart
diseases, diabetes, colon cancer, and depressions, widely known. But too much
physical activity can harm our body, specially if we cannot assess our weak and
strong points.
Dehydration
It is a state that happens when the loss of body fluids, mostly water, exceeds
the amount taken. If you do physical activities or exercise, you lose water in the
form of sweat, the breath we exhale, and urine that we excrete. Keeping the body
hydrated helps the heart to easily pump more blood through the blood vessels.
Thirst is not the best indicator or sign that you need to drink. You are already
dehydrated if you get thirsty.
To avoid dehydration, you must:
 Half to one cup of fluid must be consumed every 10 to 15 minutes of
exercise
 One to two cups of fluid must be consumed around 30 minutes to 1 hour
prior to exercise.
 Must drink fluids before, during, and after exercise.
 Eat foods with high amounts of water like fruits and vegetables.
Overexertion

It occurs 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. It also comes in the form of any exercise greater than the capacity of an
individual to handle. It can also be a factor of frequency, intensity, time, and type
wherein training might be too frequent, intensity might be too hard, time might be
too long, and type of exercise might be too much.
Steps to prevent overexertion:

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  Know your limits
 Stretch and warm-up before any heavy lifting or exhausting activity
 Lift properly
 Set obtainable goal

Signs and Symptoms

 Dizziness
 Sore or painful muscles
 Low abdominal pain
 Nausea

Hypothermia
It is a condition that occurs when the body starts losing heat more quickly
than it can produce, resulting in the body temperature going down rapidly. It is a
life-threatening and severe condition that occurs when your body loses more heat
than it produces, causing your temperature to drop below 95 Fahrenheit.
Signs and Symptoms

 Lack of coordination
 Trouble forming word
 Rapid breathing
 Nausea
 Rapid heart rate
 Extreme exhaustion
 Garbled speech
 Clumsy, unable to walk

Treatment
If you suspect someone may be suffering from hypothermia, you can do the
following things while waiting for professional assistance:
 Lessen exposure by getting shelter from wind or rain
 Take away wet clothing and change with a dry one
 Cover the head, neck, and hands with a hat and mittens
 Provide heat in the form of warm (not hot) liquids. Give enough food and
calories to increase heat production. Do not give alcohol or caffeine

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  If the victim is not exhausted, increase their heat production by getting them
to exercise. This is the best way to warm someone who had cooled off too
much when they stopped exercising
 If and only if the victim cannot move, place him/her in a sleeping bag
without wet clothes. Insulate him from the ground with a pad or two. Provide
heat from warm (not hot) water bottles and keep the victim inactive until
he/she shows some signs of improvement.
Hyperthermia
It is a result of the body being overheated. This is caused by physical activity,
moderate to high room temperature, the 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.
Symptoms
 Headache
 Dizziness
 Exhaustion
 Muscle cramps
 Nausea or abdominal cramps
 Rapid heart rate
Fainting
If the conditions are not treated right away, it can lead to a heat stroke, which is
life-threatening.
 Confusion
 Lack of coordination
 No sweat despite being very hot
 Vomiting
 Seizures
 Unconsciousness
How to avoid Hyperthermia
 Be especially conscious of your physical reactions during outdoor activities
on hot, humid days
 Lay down on a cool ground to allow the body to emit some of its heat to the
cooler ground
 Wear cotton next to the the skin- it absorbs water

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  Wear a hat, preferably broad-rimmed, to avoid exposure of your head to the
heat
 Rehydrate by drinking lots of water
 Take salt tablets as required. The body sweats encouraged temperature
reduction, and sweat includes salt in the solution.
Other Heat-Related Complication
Heat cramps
 It is the result of prolonged exposure to heat. A person who has heat cramps
typically sweats excessively and is often drinking large quantities of water.
As the victim continues sweating, his body loses salts, bringing on painful
muscle cramps, usually in the abdomen and legs.
Heat exhaustion
 It often happens to healthy people who are exposed to too much heat while
working or exercising. The affected person suffers a mild form of shock
caused by fluid and salt loss. Blood pools in his/her skin, as his/her body
attempts to avoid its excess heat; he/she will notice that his/her face
appears red. Heat fatigue is more of a concern during the summer and
reaches a climax throughout extended heat waves.
Heat stroke
 It takes place when a person’s temperature-regulating mechanisms stop
working and the body cannot rid of its excess heat. In effect, the body cannot
sweat.
Treatment
 Drinking sufficient fluids during heavy sweating. Do not wait until you are
thirsty; you are already dehydrated at that point.
 Getting enough rest
 Wearing proper clothing
 Avoiding tobacco, caffeine, and alcohol as these substances create an
imbalance in your body’s ability to control its temperature.

8
 Explore

Activity 1:
Directions: Fill out the missing information about dehydration, overexertion, hypo,
and hyperthermia on the given boxes below.

Cause Signs & Symptoms Treatment

Dehydration

Overexertion

Hypothermia

Hyperthermia

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 Deepen

Activity 1: My Personal Safety Protocol

Directions: Make your personal safety protocol to avoid dehydration, overexertion,
hypothermia, and hyperthermia during MVPA participation by filling out the table
below. Your answers will be evaluated using the following criteria:

Before During After

Dehydration

Overexertion

Hypothermia

Hyperthermia

(Please refer to the given rubrics)

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 Area of
10 8 6 4
Assessment
Ideas were Ideas may be Ideas were Ideas were
clearly evident, but the present but poorly
Development organized, on organization of vague developed and
of Ideas point, and thoughts needs lack
supported with to be organization
valid reasons strengthened

Well written Well written and, Awkward Poor writing

and fully most points writing style with little to
elaborated elaborated with and points are no specific
Elaboration points with clear and general. Errors details
clear and detailed are also present
accurate information
information

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 Gauge

Directions: Choose the letter of the correct answer. Write your answer on the
space provided before the number.

_____ 1. Which of the following statement is TRUE about how to avoid dehydration?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the
cooler ground
_____ 2. What happens when a person experiences dehydration?
A. Extreme confusion, may get lost, take off clothing
B. Injuries can also vary from simple to severe incapacitating situations like
cardiac arrest
C. No sweat despite being very hot
D. It can lead to problems ranging from swollen feet or headache to serious
illness such as heat stroke
_____ 3. The following are signs and symptoms of dehydration EXCEPT:
A. Increased thirst
B. Decreased urine excretion
C. Dry mouth and swollen tongue
D. Weak pulse
_____ 4. Which of the following statement is TRUE about how to avoid overexertion?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the
cooler ground
_____ 5. Which of the following statement is TRUE about how to avoid hypothermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the
cooler ground
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_____ 6. Which of the following statement is TRUE about how to avoid
hyperthermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the
cooler ground
_____ 7. It is a result of the body being overheated.
A. Dehydration
B. Hypothermia
C. Hyperthermia
D. Overexertion
_____ 8. It is often happening to healthy people who are exposed to too much heat
while working or exercising.
A. Heat cramps
B. Heat exhaustion
C. Heat stroke
D. Overexertion
_____ 9. It takes place when a person’s temperature-regulating mechanisms stop
working and the body cannot rid of its excess heat.
A. Heat cramps
B. Heat exhaustion
C. Heat stroke
D. Overexertion
_____ 10. It results from long exposure to heat.
A. Heat cramps
B. Heat exhaustion
C. Heat stroke
D. Overexertion

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II. TRUE or FALSE
Directions: Read and analyze each statement. Write TRUE if the statement is
correct, and otherwise, write FALSE. Write your answers in the space provided
before the number.

_____1. Wearing a hat, preferably broad-brimmed, to avoid exposure of your head in

the heat is one way to avoid hyperthermia.
_____ 2. Eat foods with high amounts of carbohydrates like fruits and vegetables to
avoid dehydration.
_____3. Do not give alcohol or caffeine to a person suffering from hypothermia.
_____4. Overexertion can also be a factor of frequency, intensity, time, and type
wherein training might be too frequent, intensity might be too hard, time
might be too long, and type of exercise might be too much.
_____ 5. If the victim of hypothermia is not exhausted, increase their heat
production by getting them to exercise.
_____ 6. Hypothermia occurs 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.
_____ 7. Dehydration happens when the loss of body fluids, mostly water, exceeds
the amount that is taken.
_____ 8. Hyperthermia is a result of the body being overheated.
_____ 9. Heat Exhaustion often happens to healthy people who are exposed to too
much heat while working or exercising.
_____ 10. You are already dehydrated if you get thirsty.

14
References
Tuprio, Arthur Fernandez. Physical Education 11th Grade. Scolaire Publishing,

Bagong Pook, Lipa City, Batangas.

Websites
Health-Related Fitness Assessment Protocols (n.d.). Retrieved January 20, 2021

from http://www.edu.gov.mb.ca/k12/cur/physhlth/guidelines/section4.pdf

Grade 11 Active Healthy Lifestyle (n.d.). Retrieved January 20, 2021 from

http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/mod

ule_b_lesson_6.pdf

The Five Basic Principle of Fitness (n.d.). Retrieved January 20, 2021 from

http://lams.slcusd.org/pages/teachers/morrow/Fitness%20and%20Health

%20Handouts/The%20Five%20Basic%20Principles%20of%20Fitness.pdf

General Physical Activities Defined by Level of Intensity (n.d.). Retrieved January 20,

2021 from http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf

U.S. Department of Health and Human Services. (1999). Promoting physical activity.

Champaign, IL: Human Kinetics. Retrieved January 20, 2021 from

http://www.k-

state.edu/paccats/Contents/PA/PDF/PA%20by%20Intensity.pdf

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