Pe 11

ST. ANDREW MONTESSORI AND HIGH SCHOOL INC.
,
NANCAYASAN, URDANETA CITY, PANGASINAN
S.Y. 2020-2021
PE 11
LESSON 10: PERSONAL SAFETY STANDARDS
Warm-Up and Cool-Down Exercises
There are important things to consider whenever you participate in any physical activity.
A. Warm-Up Exercises
One factor that must be emphasized is the need for warm-up before participating in any
kind of activity. A warm-up is any activity that prepares your muscles to begin exercise.
A warm-up for vigorous exercise is needed to prepare your muscles, joints and your
entire body system for strenuous activity. Warm-up exercises help prepare your body
mentally and physically in different activities. Doing warm-up exercises will increase
your blood flow and heart rate, loosen your muscles and tendons, and slightly raise your
body temperature. You need to do warm-up activities until you sweat lightly.
Some common you can do for a period of three to five minutes:
 Walking
 Jogging (jogging in place)
 Rope jumping
 Simple calisthenics
 Body stretching
 Twisting
 Bending (knee bending)
B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to start and finish
properly. You also need to have cool-down activities after your exercise. A cool-down is
a period three to five minutes of activities with lesser intensity. A cool-down helps your
body return to normal state after exercise. During a cool-down, your heart rate slows back
to its resting rate. A cool-down also keeps your muscles from getting tight and become
sore. You can have cool-down activities such as easy jogging, walking or breathing
exercise.
Your Body Conditions During Moderate to Vigorous Physical Activities

Your body mat experience different feelings or conditions while you are engaging in
moderate to vigorous activities. Take note of these conditions.
A. Dehydration
Dehydration is a condition in which the body does not have enough water to function
properly. Dehydration causes your body some discomforts. It can lead to fainting and
serious health problems, and in extreme cases, death.
B. Heatstroke
Heatstroke is a condition that happens when the body cannot control its temperature.
Heatstroke develops cessation (death). The body gets extremely high temperature. High
fever and dry skin are noticeable signs of heatstroke. The victim may collapse and
experience convulsions that result from prolonged exposure to high temperature.
Heatstroke can be life threatening, so someone afflicted with heatstroke should be given
medical attention properly.
Adolescents are more vulnerable of heatstroke because their bodies are still on the stage
of development. To avoid heatstroke, you must drink plenty of water and plenty of breaks
to cool-down. To help a victim of heatstroke wrap him with wet towels or sheets. Put an
ice packs near his neck, armpits and groin.
C. Hypothermia
Hypothermia is a condition in which your body temperature drops below normal due to
too much exposure to cold.
A person who has hypothermia shakes uncontrollably, speaks slowly in slurred manner
and seems sleepy. A hypothermic person should be kept warm. Change any wet clothes
and wrap him in dry blankets so that heat will be maintained. If the condition gets worse,
call for help. Find or call a responsible person to take the victim to medical facility.
You can avoid hypothermia by:
 Wearing multiple loose layers on cold days
 Avoid going outside on extremely cold days
 Stay inside if you start feeling cold
 Take extra precautions to prevent injuries if you plan to engage in physical
activities
 Cold muscles are more easily injured
Stretching exercise will prepare you for the physical activities in cold situations.
D. Overexercising/ Overtraining
When a person exercises vigorously and for a longer period of time, he/ she is
overexercising. It can be dangerous to one’s health. They may suffer from severe
exhaustion and feelings of depression.
What to remember:
 You need to take a break if you overtrain
 Let your body recover after workouts
 Set at least two weeks to recover from strenuous physical activities
 Always get enough rest or break from activity
 Have a plenty of sleep to repair damaged cells
Activity:
Search for the following and kindly pass it printed in a long bond paper:
1. GENERAL TIPS IN TAKING CARE OF PHYSICAL EQUIPMENT AND
FACILITIES
2. PROVISIONS FOR SAFETY PHYSICAL ACTIVITY
Prepared by:
Reynaldo C. Paris
Subject Teacher

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ST. ANDREW MONTESSORI AND HIGH SCHOOL INC.

Your Body Conditions During Moderate to Vigorous Physical Activities

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