Module Moderate to Vigorous Physical

5 Activity

Figure 1. Moderate vs Vigorous Physical Activity

Figure 1 shows the different examples of physical activity and the difference of
moderate and vigorous physical activity.
In this module, you will learn the safety protocols to avoid dehydration,
overexertion, hypothermia and hyperthermia during moderate to vigorous
physical activity participation.

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Activity 1: Read Me! Understand Me!
Direction: Read the conditions such as dehydration, overexertion, hypothermia and
hyperthermia. Understand what you are reading.

Dehydration is a state that happens

when the loss of 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.

Overexertion injuries can occur when the body is hard-

pressed further than its limits during exhausting or extreme
exercise and may come in the form of any exercise greater than
the capacity of an individual to handle.

Hypothermia is a life-threatening and serious

condition that occurs when your body loses heat
faster than it can produce heat, causing your body
temperature to drop below 95 °F (35 °C). Exposure to
cold air or water are the most common causes of
hypothermia which is why it afflicts unprepared
campers, hikers, or swimmers.

Hyperthermia refers to a group of heat-related conditions

characterized by an abnormally high body temperature.
Hyperthermia is a result of the body being over heated. The
condition occurs when the body’s heat-regulation system
becomes overwhelmed by outside factors, causing a person’s
internal temperature to rise. People with some level of
hyperthermia have a body temperature of more than 100.4°F
(38°C). The safe range of temperature for bath water is between 98–100 °F.

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Directions: Choose your answer from the given choices.
Q1. What is the condition of having an abnormally low body temperature, typically, one that
is dangerously low?
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
Q2. Which of the following condition is the loss of fluids that occurs in exercise through
sweat, breath and urine.
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion

Q3. What condition comes in the form of any exercise greater than the capacity of an
individual to handle?
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion

Q4. Which of the following condition marked by fever and often by unconsciousness, caused
by failure of the body's temperature-regulating mechanism when exposed to excessively
high temperatures?
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion

For Q5. Concept Map; Write the words that come to your mind upon reading the words

Dehydration

Overexertion

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 Discovery

Dehydration can be a severe condition that can lead to

problems ranging from swollen feet or a headache to serious
illnesses such as heat stroke.

The signs and symptoms of dehydration range from

minor to severe and may include;
➢ Increased thirst
➢ Dry mouth swollen tongue
➢ Weakness
➢ Dizziness
➢ Palpitation or the feeling that the heart is jumping or
pounding
➢ Confusion
➢ Slowness
➢ Fainting
➢ Incapability to sweat
➢ Decreased urine excretion

Below are steps you can take to prevent OVEREXERTION.

➢ Know your limits – pace yourself and know when to
say “enough”
➢ Stretch and warm-up before heavy lifting
➢ Lift properly – Avoid back injuries by lifting with your
legs bent, keep the object close to your body.
➢ Set obtainable goals

➢ Proper nutrition Listen to your body – If something hurts

never ignore it as taking a small injury or a small ache or
pain for granted may end up turning into a much bigger
problem.

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Signs and Symptoms of Hypothermia?
❖ Shivering, which may stop as hypothermia progresses (shivering is
actually a good sign that a person's heat regulation systems are still
active.)
❖ Slow, shallow breathing
❖ Confusion and memory loss
❖ Drowsiness or exhaustion
❖ Slurred or mumbled speech
❖ Loss of coordination, fumbling hands, stumbling steps
❖ A slow, weak pulse
❖ In severe hypothermia, a person may be unconscious without obvious
signs of breathing or a pulse

Treatment
❖ Remove any wet clothes, hats, gloves, shoes, and socks.
❖ Protect the person against wind, drafts, and further heat loss with
warm, dry clothes and blankets.
❖ Move gently to a warm, dry shelter as soon as possible.
❖ Begin rewarming the person with extra clothing.
❖ Offer warm liquids, but avoid alcohol and caffeine, which speed up
heat loss. Don't try to give fluids to an unconscious person.

Signs and Symptoms of Hyperthermia?

The symptoms of hyperthermia depend on the stage it has reached or
how much the body is overheated. Symptoms of overheating may develop
very quickly or over the course of hours or days.
Types of hyperthermia and their associated symptoms include:

Heat fatigue and cramps - This stage of hyperthermia causes:

• excessive sweating
• exhaustion
• flushed or red skin
• muscle cramps, spasm, and pain
• headache or mild light-headedness
• nausea
Treatment
• Rest briefly and cool down
• Drink clear juice or an electrolyte-containing sports drink
• Practice gentle, range-of-motion stretching and gentle massage of the
affected muscle group

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 • Don't resume strenuous activity for several hours or longer after heat
cramps go away
• Call your doctor if your cramps don't go away within one hour or so

Heat exhaustion
Heat exhaustion, if left untreated, can lead to heat stroke, which is a
life-threatening condition.
Symptoms of heat exhaustion include:
• cold, pale, wet skin • temporarily fainting or losing
• fast but weak pulse consciousness
• headache • weakness
• exhaustion • intense thirst
• dizziness • difficulty paying attention or
• extreme or heavy sweating concentrating
• nausea, vomiting, and diarrhea • less frequent urination and
• muscle cramps dark urine
Treatment
• Rest in a cool place
• Drink cool fluids
• Try cooling measures
• Loosen clothing

Heat stroke
Without treatment, heat stroke can lead to dangerous complications,
especially in young children, those whose immune system is compromised,
and people over 65 years of age.
Temperature and many of the other early signs of heat stroke are the
same as those for heat exhaustion.
dizziness
• fast, strong pulse or very
• confusion
weak pulse
• disorientation
• fast, deep breathing
• blurred vision
• reduced sweating
• irritability or mood swings
• hot, red, wet, or dry skin
• lack of coordination
• nausea
• fainting or losing consciousness
• headache

• TREATMENTS
• Move the person into a cool place, out of direct sunlight.
• Remove the person's unnecessary clothing
• Cool the person's entire body by sponging or spraying cold
water
• Apply ice packs in each armpit and on the back of the person's
neck. 6
Assessment 1:
Direction: Match Column A with the correct answer in Column B. Write
only the CAPITAL LETTER of your answer on the blank before each number.

Column A Column B
1. The condition of having an abnormally low body A. Safety protocol
temperature, typically, one that is dangerously
low. B. MVPA’s
2. A condition marked by fever and often by
unconsciousness, caused by failure of the body's C. Heat
temperature-regulating mechanism when exposed exhaustion
to excessively high temperatures.
3. A condition whose symptoms may include heavy D. Exercise
sweating and a rapid pulse.
4. It is the loss of fluids that occurs in exercise E. Hyperthermia
through sweat, breath and urine.
5. Comes in the form of any exercise greater than the F. Dehydration
capacity of an individual to handle.
6. Also known as “Standard Operating Procedure” G. Heat cramps
7. A product of losing too much water and heating
up because of exercise. H. Overexertion
8. Moderate to vigorous physical activities
9. The activity that requires physical effort, carried
out to sustain or improve health and fitness. I. Heat stroke
10. The occurrence of muscle spasms that result from
the loss of a large amount of salt and water due to J. Hypothermia
exercise.

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 Deepen

At this point, answer the following questions concisely. Write your answer
on the blank provided. The scoring rubric below the questions will be used
in assessing your outputs.

1. What is the importance of differentiating hypothermia from hyperthermia?

2. What additional information regarding heat related complications can you

provide?

RUBRIC-Journal Reflection
Critical Thinking /5
Depth Reflection /5
Completion(Task is 100% complete /5

Total: /15

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 Gauge

Directions: Read carefully each item. Use a separate sheet for your answers.
Write only the letter of the best answer for each test item.
1. When a person trains or exercises greater than his/her capacity to
handle, what would be the MOST possible injury he/she might
experience?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Overexertion
2. What is likely to happen when body fluids are lost during exercise
through sweat, breath, and urine?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Overexertion
3. Which of the following is a factor that can cause overexertion?
A. Loss of fluids
B. Training in a cold environment
C. Training might be too frequent
D. Losing too much water and heating up
4. How do you classify a person’s injury of losing too much water and
heating up because of exercise?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Overexertion
5. During early stages of hypothermia, heart rate will .
A. stop B. increase C. decrease D. stay the same
6. What is the safe range of temperature for bath water?
A. Between 58 and 70 °F C. Between 68 and 80 °F
B. Between 98 and 100 °F D. Between 158 and 200 °F
7. Hypothermia is classified as a body temperature less than how many
degrees Fahrenheit?
A. 95 °F B. 98.6 °F C. 100 °F D. 105 °F
8. Hyperthermia is defined as a temperature above which point in
degrees Celsius?
A. 39 °C B. 41 °C C. 49 °C D. 38 °C
9. When a person is losing too much water and heating up because of
exercise, what injury is he experiencing?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Overexertion
10. If you train in a cold environment, what would be the MOST
possible
injury or illness you might suffer?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Overexertion

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