Evaluated Division SELF Learning Modules PEH 4 WEEK6 Revised PDF

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PHYSICAL EDUCATION ANDHEALTH 4QUARTER 4 – MODULE 6MELC: Demonstrates proper etiquette and safety in the useof facilities and equipment K to 12 BEC CG: PEH12FH-Ia-t- 12 12PART I.A. Introduction Exercise and physical activity are good for the health, but anything in excess or having poor execution is ...

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12 PHYSICAL EDUCATION AND HEALTH 4 QUARTER 4 – MODULE 6

MELC: Demonstrates proper etiquette and safety in the use of facilities and equipment • K to 12 BEC CG: PEH12FH-Ia-t-12

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PART I. A. Introduction Exercise and physical activity are good for the health, but anything in excess or having poor execution is bad. Certain condition such as dehydration, overexertion, hypothermia and hyperthermia may occur if exercise and precautions are not in place.

B. Discussion Conditions that take place in a Moderate to Vigorous Physical Activity (MVPA): Dehydration Dehydration or loss of fluids occurs in exercise through sweat, breath and urine. Dehydration will result in the loss of coordination and of fatigue. To avoid dehydration, students must drink fluids before, during and after exercise. One to two cups of fluid must be consumed around thirty minutes to one hour prior to exercise. Half to one cup of fluid must be consumed every ten to fifteen minutes of exercise. Three to four cups of fluid must be consumed after thirty minutes of exercise, even if one is not thirsty. Overexertion Overexertion may come in the form of any exercise greater than the capacity of an individual to handle. If the FITT goals are to be considered, overexertion can be a factor of frequency, intensity, time and type. Training might be too frequent intensity might be too hard. Time might be too long. Type of exercise might be too much. These factors all depend on the current threshold of the exerciser. As a general rule, to avoid overexertion, training must start from a low level of exertion before graduating to higher levels. Hypothermia Training in a cold environment can lead to hypothermia, or the condition of low core body temperature. Signs and symptoms of hypothermia are shivering and being cold at the extremities (blood is shunted to the body core to conserve heat). If this happens, the exerciser must be moved to a warm place, be warmed up quickly, and if awake, be given warm fluids. To prevent this condition, one must layer clothes and cover parts of the body with other types of clothing such as hats, mittens, ear covers, and face or nose covers. Hyperthermia Hyperthermia, or heat illness, is a product of losing too much water and heating up because of exercise. Three conditions may occur: heat cramps, heat exhaustion, and heat stroke. Heat cramps may attack dominant muscles such as abdominals or the calves. Signs and symptoms of heat exhaustion can be observed in the following: the exerciser looks pale, the skin is cool and clammy, and the pulse is weak and rapid. Heat stroke victims may likely have dry, red, hot skin. They will 2

have elevated core body temperature. They may not sweat because the body is conserving body fluids. To avoid hyperthermia, drink lots of fluids and avoid overexertion. If you notice somebody experiencing hyperthermia, do the following: stop the training session; bring the exerciser to a cooler environment; activate EMS (Electrical Muscle Stimulation); and give the exerciser fluids to drink until the EMS arrives.

C. Readings Moderate to Vigorous Physical Activity (MVPA)- This activity refers or includes activities which spans from moderate physical activities. Brisk walking or bicycling and jogging, aerobic dance or bicycling uphill are moderate and vigorous activities respectively. Dehydration- Dehydration happens when the fluid in your body is used or lost more than the fluid you drink or intake. Your body now does not enough water or fluid to do its normal functions, hence, you get dehydrated. Anyone may become dehydrated, as to the people who are more at risk, young ones or children and the older adults are more at risk. Overexertion- This refers to the pressure one put in himself or herself, too much pressure that leads to a simple discomfort that might extend to worst injury. Hypothermia- This happens when the body loses temperature particularly heat faster than the body is able to heat up. A person suffers hypothermia when his or her body temperature drops below 35 degrees Celsius. Hyperthermia-the opposite of hypothermia. Happens when the body temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius. Hyperthermia like hypothermia can threaten life too. Personal safety protocol to avoid dehydration, overexertion, hypothermia and hyperthermia: 1. Prepare yourself. Know your limits so as not to overwork your body. Overworking your body might put your life to a threat. 2. Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water immediately 3. Change clothes. Do not let the wet cloth dry up in your body. 4. Use towel. Use towel to wipe out excessive sweating. Follow these four steps to prevent dehydration: 1. Drink plenty of water, as directed by your doctor. 2. Eat foods with high amounts of water like fruits and vegetables. 3

3. Avoid or limit drinks with caffeine like coffee, teas and soft drinks. 4. Avoid or limit drinks with alcohol. Specific strategies that can help elderly people avoid hyperthermia during heat waves. Avoid exertion or exercise, especially during the hottest part of the day. If traveling, allow 2 to 3 weeks in an unusually hot climate before attempting any type of exertion. When outside, wear a hat and loose clothing; when indoors, remove as much clothing as needed to be comfortable. Take a tepid bath or shower. To prevent more serious problems, take an action as soon as you notice early signs of frostbite or hypothermia. 1. Get out of the cold, wind, rain, or snow if possible. 2. Add warm layers of clothing. 3. Eat carbohydrates. 4. Drink fluids. 5. Move your body to help warm your core. 6. Warm up any area with frostnip. Tips for Avoiding Overexertion Injuries: 1. Use proper lifting techniques. 2. Assess the weight of the load (by observing or testing) 3. Make sure your footing is stable and the path is clear. 4. Keep the load as close to the body as possible. 5. Keep the back straight. 6. Avoid twisting. D. Examples

Fig. 1 https://www.trinityhomecare.co.uk Fig.2 https://www.epainassist.com

Fig. 3 https://www.epainassist.com/

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Fig. 4 https://www.vectorstock.com

PART II. Activity Proper Activity 1. Loop the five (5) MODERATE and VIGOROUS physical activities inside the grid. D O O A I E H U O A O R O

A I B I O A U A O U U O I

N A I G L E N A E N E O U

C E N G O G T O N T M F J

I Y T U O I I I P F O I H

N O I O G N N Y L N O N U

G H I N D G G D M O N G S

Activity 2. Identify the signs and symptoms of the following conditions during MVPA participation. Write your answer on the appropriate columns.

Conditions

Sign and Symptoms

Dehydration

Overexertion

Hypothermia

Hyperthermia

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Activity 3. Identify the personal safety protocols illustrated in the pictures and write how these actions help you prevent dehydration, overexertion, hypo and hyperthermia during MVPA participation. Rubrics will be used to rate the activity. 1.

_________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________

Fig.1https://www.facebook.com/SummitNaturalDrinkingWater/ 2.

_________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________

Fig. 2 https://www.pinterest.ph/pin/788763322215958744/

3.

_________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ ________________________________________

Fig.3https://www.facebook.com/JennylynMercadoOfficial/posts/1015823 6206628942?comment_id=10158238120153942&comment_tracking=% 7B%22tn%22%3A%22R%22%7D

4.

_________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________

Fig. 4 https://pilipinas-reviews.com/problema-sa-sobrang-taba6 narito-ang-mabilisang-solusyon-sa-problemang-yan/

Rubrics RUBRICS CRITERIA POINT Coverage of the Topic Output is well detailed which captures the important information about the topic. 5 Output include details that capture important information about the topic. 4 Some details are included that capture some important information about the topic. 3 2 Few details are included that capture some important information about the topic. Details are not clear. 1

SCORE

PART III. SUMMATIVE EVALUATION A. Directions: Arrange the jumbled letters about safety protocol and write the correct word on the column. Jumbled Letters

Description

1. ARHITYMEPHO

The condition of low core body temperature

2. XROENIRVEOET

It comes in the form of any exercise greater than the capacity of an individual to handle

3. TNOYEDHARDI

Loss of fluids in the body It is a product of losing too much water and heating up because of exercise

4. MAPEHREIYHRT

5. EHTA PMRACS

It may attack dominant muscles such as abdominals or the calves

6. CYCLINGBI

It is an example of a moderate and vigorous activity.

7. INGTTES

Means to assess the weight of the load to avoid overexertion injuries.

8. KOWRREVO

Working beyond the capacity or strength.

9. DUILF

It is lacking when dehydration happens.

10. LOTWE

Use to wipe excessive sweating.

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Formed Word

B. Directions: Fill in the concept map with the safety protocols during physical activity.

Safety Protocols during Physical Activity

C. Directions: Perform a 30-minute physical activity. Follow the proper etiquette before and after engaging with the activity. Take pictures of your performance showing the proper safety protocols. Post your pictures on the space provided below and give a brief description about it. Rubrics will be used to rate the activity. Pic 2

Pic 1

________________________________________ ________________________________________ ________________________________________ ________________________________________ _______________________________________

________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________

Rubrics

5 4 3 2

CRITERIA Coverage of the Topic Output is well detailed which captures the important information about the topic. Output include details that capture important information about the topic. Some details are included that capture some important information about the topic. Few details are included that capture some important information about the topic.

1

Details are not clear.

POINT

8

SCORE

KEY TO CORRECTION: Activity Proper Activity 1. Activity 2. (Suggested Answers) D O O A I E H U O A O R O

A I B

N A I

C E N

I Y T

N O I

G H I

I O A U A O U U O I

G L E N A E N E O U

G O G T O N T M F J

U O I I I P F O I H

O G N N Y L N O N U

N D G G D M O N G S

Extreme thirst, less frequent urination, dry skin, feeling very tired, vomiting, fast, strong pulse, dry mouth, shortness of breath, shivering, palpitations Activity 3. 5. Drink enough water to avoid dehydration. 6. Wear warm clothing. 7. Stretch and warm-up before lifting. 8. Eat well-balanced diet.

Summative Evaluation A: 1. HYPOTHERMIA 2. OVEREXERTION 3. DEHYDRATION 4. HYPERTHERMIA 5. HEAT CRAMPS 6. BICYCLING 7. TESTING 8. OVERWORK 9. FLUID 10. TOWEL B: I drink water before, during and after physical activity. I wear tight fitting clothing. I take a break during P.E. time or playing a sport. I usually play during the hottest hours of the day. I place cool damp towel on my forehead when I feel hot. I change my wet clothes after a game. I train frequently with a very hard intensity. Before any physical activity, I make to do warm up exercise first. I take more energy drink than water during a game. I start my training in sports from a low to high level of exertion. C. Students may have varied answer. Refer to the rubrics for scoring 9

References: Books Ryan C. Gialogo & Richardson C. Gialogo. 2016. Fit for Life, The K to 12 Physical Education and Health Textbook. 927 Quezon Ave., Quezon City: The Phoenix Publishing House Inc. Online and Other Sources https://www.facebook.com/SummitNaturalDrinkingWater/ https://www.facebook.com/JennylynMercadoOfficial/posts/10158236206628942?comment_id= 10158238120153942&comment_tracking=%7B%22tn%22%3A%22R%22%7D https://www.pinterest.ph/pin/788763322215958744/ https://pilipinas-reviews.com/problema-sa-sobrang-taba-narito-ang-mabilisang-solusyon-saproblemang-yan/ https://brainly.ph/question/1241660 (brainly.ph/question/2254327) https://www.amedisys.com/resources/easy-ways-prevent-dehydration/ http://www.rnceus.com/hypo/hypertreat.html https://medlineplus.gov/ency/patientinstructions/000866.htm https://www.berkindcomp.com/blog/tips-to-avoid-overexertion/ https://www.femina.in/wellness/all-you-need-to-know-about-dehydration-165136.html https://www.epainassist.com/articles/overexertion https://www.epainassist.com/heat-related-illness/hypothermia https://www.vectorstock.com/royalty-free-vector/little-boy-having-hyperthermia-vector8779765

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