Physical Education Grade 11

1. SafetyProtocoltoavoidDehydration,Overexertion,
Hypothermia,andHyperthermiaduringMVPA
Participation

2. Exercise and physical activity is good
for the health, but anything in
excess or having poor execution is
bad.

3. DEHYDRATION
• Or loss of fluids occurs in
exercise through sweat,
breath, and urine.
• Will result in the loss of
coordination and of fatigue.

4. To avoid dehydration:
a. Must drink fluids before, during
and after exercise.
b. One to two cups of fluid must be
consumed around 30 minutes to
1 hour prior to exercise.
c. Half to one cup of fluid must be
consumed every 10 to 15 minutes
of exercise.
d. 3 to 4 cups of fluid must be
consumed after 30 minutes of
exercise, even if one is not
thirsty.

5. OVEREXERTION
• Come in the form of any exercise
greater than the capacity of an
individual to handle.
• 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 and type of exercise might
be too much.

6. • To avoid overexertion:
a. Training must start
from a low level of
exertion before
graduating to higher
levels.

7. • If hypothermia happens:
a. Person must be moved to
a warm place, be warmed
up quickly and if awake,
be given warm fluids.
• To avoid hypothermia:
a. Must layer clothes and
cover parts of the body
with other types of
clothing such as hats,
mittens, ear covers.

8. HYPERTHERMIA(HEAT STRESS)
• Is a product of losing too much
water and heating up because of
exercise.
• Three conditions may occur:
a. Heat cramps
b. Heat exhaustion
c. Heat stroke

9. HEAT CRAMPS
• a type of heat illness, are
muscle spasms that result from
loss of large amount of salt and
water through exercise. Heat
cramps are associated with
cramping in the abdomen and
arms . This can be caused by
inadequate consumption of
fluids or electrolytes.

10. HEAT CRAMPS
• Heat cramps usually go away on
their own, but you can try one of
these home remedies:
• Rest in a cool place and drink a
sports drink, which has
electrolytes and salt, or drink cool
water.
• Make your own salt solution by
mixing 1/4 to 1/2 teaspoon table
salt dissolved in a quart of water.

11. HEAT EXHAUSTION
• is a condition whose symptoms
may include heavy sweating and
a rapid pulse, a result of your
body overheating. It's one of
three heat-related syndromes,
with heat cramps being the
mildest and heatstroke being the
most severe.

12. HEAT STROKE
• a condition marked by fever
and often by unconsciousness,
caused by failure of the
body's temperature-
regulating mechanism when
exposed to excessively high
temperatures.