Peh4 5 A

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PHYSICAL EDUCATION AND

HEALTH 4
QUARTER 3 – MODULE 5
MELC: Observes personal safety protocol to avoid

dehydration, overexertion, hypo- and hyperthemia during
MVPA Participation
• K to 12 BEC CG: PEH11FH-IIk-t-10

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 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. 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.2https://www.epainassist.com
Fig. 3 https://www.epainassist.com/ Fig. 4 https://www.vectorstock.com

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12

PHYSICAL EDUCATION AND

MELC: Observes personal safety protocol to avoid

• K to 12 BEC CG: PEH11FH-IIk-t-10

Hyperthermia-the opposite of hypothermia. Happens when the body temperature rises up

Personal safety protocol to avoid dehydration, overexertion, hypothermia and

Follow these four steps to prevent dehydration:

1. Drink plenty of water, as directed by your doctor.

1. Get out of the cold, wind, rain, or snow if possible.

Tips for Avoiding Overexertion Injuries:

1. Use proper lifting techniques.

Fig. 3 https://www.epainassist.com/ Fig. 4 https://www.vectorstock.com

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