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12
12
12 SENIOR HIGH SCHOOL
PE & HEALTH
Quarter 2 – Module 1: Week 1
Personal Safety Protocol during
Moderate-Vigorous Physical Activities
(MVPA) Participation
P.E and HEALTH – Grade 12
Alternative Delivery Mode
Quarter 2 – Module 1: Personal Safety Protocols During Moderate-Vigorous
Physical Activities (MVPA) Participation
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
names, trademarks, etc.) included in this module are owned by their respective
copyright holders. Every effort has been exerted to locate and seek permission to
use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.
Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Printed in the Philippines by ________________________
Department of Education –Region VII Schools Division of Negros Oriental
Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental
Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
Development Team of the Module
Writer: Prescilla Farah B. Parol
Editor: Ray Patrick A. Balderas ,Jonilo G. Jainar, Chrissie Kyell M. Trinidad
Reviewer: Bethel- Anne S. Parco
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Jenith C. Cabajon Elmar L. Cabrera
12
PE & HEALTH
Quarter 2 – Module 1: Week 1
Personal Safety Protocol during
Moderate-Vigorous Physical
Activities (MVPA) Participation
Introductory Message
For the facilitator:
Welcome to the P.E and HEALTH 12 Alternative Delivery Mode (ADM) Module on
Personal Safety Protocol During Moderate-Vigorous Physical Activities (MVPA)
Participation!
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:
As a facilitator, you are expected to orient the learners on how to use
this module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to encourage
and assist the learners as they do the tasks included in the module.
Notes to the Teacher
This contains helpful tips or strategies
that will help you in guiding the learners.
iii
For the learner:
Welcome to the P.E and HEALTH 12 Alternative Delivery Mode (ADM) Module on
Personal Safety Protocol During Moderate-Vigorous Physical Activities (MVPA)
Participation!
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.
This module has the following parts and corresponding icons:
What I Need to Know
This will give you an idea of the skills or
competencies you are expected to learn in the
module.
What I Know
This part includes an activity that aims to check
what you already know about the lesson to take.
If you get all the answers correct (100%), you
may decide to skip this module.
What’s In
This is a brief drill or review to help you link the
current lesson with the previous one.
What’s New
In this portion, the new lesson will be introduced
to you in various ways; a story, a song, a poem, a
problem opener, an activity or a situation.
What is It
This section provides a brief discussion of the
lesson. This aims to help you discover and
understand new concepts and skills.
What’s More
This comprises activities for independent practice
to solidify your understanding and skills of the
topic. You may check the answers to the
exercises using the Answer Key at the end of the
module.
What I Have Learned
This includes questions or blank
sentence/paragraph to be filled in to process
what you learned from the lesson.
What I Can Do
This section provides an activity which will help
you transfer your new knowledge or skill into real
life situations or concerns.
Assessment
This is a task which aims to evaluate your level of
mastery in achieving the learning competency.
iv
Additional Activities
In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.
At the end of this module you will also find:
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
References This is a list of all sources used in developing
this module.
1
This module was written in a user-friendly manner. It is here to help you
understand safety protocols during moderate-vigorous physical activities (MVPA)
participation. Furthermore,a personal safety protocol is one of the best cautions
in indulging vigorous physical activities. As such, it would tell us about the safety
protocol and measures to avoid injuries.
This module is written to help you understand that dance is one of the many
ways in optimizing one’s health. The scope of this module permit is used in many
different learning situations. The language used recognizes the diverse
vocabulary level of students. The lessons are organized to follow the standard
order of the course.
Observes personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation. Code: PEH12FH-Ik-t-10
At the end of the module, you should be able to:
o Enumerate the personal safety protocols during moderate-vigorous
physical activity (MVPA);
o Apply the personal safety protocols during moderate-vigorous
physical activity (MVPA) engagement; and
o Appreciate the importance of a personal safety protocol during
moderate-vigorous physical activity (MVPA).
LEARNING COMPETENCY:
2
Remember that physical activities and exercises need a lot of precautionary
measures. Furthermore, due to rigorous and dangerous physical activities like cheer
dancing, running, mountain climbing, and other sports may occasionally create
injuries or one can be put in harm’s way. Hence, it is important for anyone engaging
in such activity to follow a personal safety protocol to avoid injuries and other
hazardous incidents.
Task 1:
Instructions: Individual activity. You are going to make a checklist of the important
things needed during the following physical activities. Write it on your P.E. & Health
12 activity notebook. Do not write anything on your Module/s.
1. Summertime in Cebu City
2. Zumba session in Robinsons
3. Cheerdance competition in your school’s Mass Dem
4. Rainy season in Canlaon City
• Present your checklist next week.
PRE-TEST:
Precautions, safety measures are our initiatives in making ourselves
safe during activity engagement. Let us try to test your initiative regarding this
lesson.
Instructions: Write your answers in your P.E & Health 12 activity notebook.
Do not write anything in your Module/s.
A. Enumeration.
a. List down at least 4 personal safety protocols during moderate-
vigorous physical activity.
b. Give 2 factors in creating your safety protocol.
B. True/False. Write True if the statement is correct and False if the statement
is incorrect.
_______1. Stretch before and after a physical activity.
_______2. Never drink water after any physical activity.
_______3. Do not overdo dancing.
_______4. Drink atleast 6-8 ounces of water/fluid everyday.
What I Know
What’s In
3
Task 2:
Instruction: Write your answer/s in your activity notebook.
Questions:
1. Which among the physical activities needs more precautionary measures
in your checklist? Why?
2. Which among the physical activities needs less precautionary measures in
your checklist? Why?
FOUR Factors in Creating your Personal Safety Protocol
Source: https://horizonpersonaltrainingnewingtonct.com/
1. Knowledge and Awareness
• Recognize possible harmful situations and identify steps to take to
lessen the risks of accidents. (example: do not plug electrical devices when your
hands are wet)
2. Ability
• Be realistic in judging your and your teammates’ abilities and skill level.
(example: avoid doing stunts in cheer dancing if you are not confident and
capable of)
3. State of Mind
• Always be aware of your own and your teammates’ condition.
(example: tired, distressed, under the influence of alcohol and drugs is likely to
meet an accident)
4. Environmental Conditions
• One must consider the environmental hazards that might cause an
accident. (example: performing on a wet floor is dangerous)
As you engage in moderate-vigorous physical activities, you need to observe
some personal safety precautions to avoid certain conditions related to physical
activity participation. These conditions include (1)dehydration, (2)overexertion,
(3)hypothermia, and (4)hyperthermia.
What is It
4
Each condition will be discussed with ample safety precautions to guide you
as you engage in moderate-vigorous physical activities.
Source:https://pngio.com/images/png-a121268.html Source:https://pngio.com/images/png-a121268.html
(1) Dehydration
• Excessive loss of water
from the body, usually
through perspiration or
sweating, urination, or
evaporation.
Sweating – on a normal day, the
body loses about 2.5 liters of water.
(urine, feces, perspiration)
Thirst – a sensation of dryness in
the mouth and throat associated with
a desire for liquids.
Fluid replacement
• Drink at least 16-20 ounces of
fluid 2 hours before
exercising. Then drink 8
ounces of fluid 15-30 minutes
before you start.
• Sip 4-6 ounces of fluid every
15-20 minutes while you
exercise or any physical
activity.
• After the physical
activity/exercise, you must
drink enough water to replace
the body fluid you lost during
the activity/exercise.
(2) Overexertion or Overtraining
• Refers to the detrimental
cause of excessive
training. Some athletes
often push too hard in
their pursuit of high-level
performance.
• Decrease the total number of
sets or exercises or both.
• Need to pace your workout
properly to avoid uninterested
or bored.
(3) Hyperthermia
• An alarming rise in body
temperature, which an
effect of exercising a
very humid environment.
(normal body
temperature – 36.5-37.5
degrees Celcius)
• Lose too much water or
if your body temperature
rises too high, it can
cause heart disorders
such as heat
exhaustion or heat
Is it safe to exercise in hot weather?
• Prolonged, vigorous exercises
can be dangerous in hot or
humid weather.
• To do the physical activity
safely, more fluid intake must
be done and watch for the
signals of heat disorder,
regardless of the weather.
Tips when Exercising in the Heat/Hot
Weather
5
stroke.
a. Slow down exercise and add rest
breaks to maintain the prescribed target
heart rate. As you become acclimatized,
you can gradually increase intensity and
duration.
b.Drink 2 cups of fluids 2 hours before
you begin exercising and drink 4-8
ounces of fluid every 10-15 minutes
during exercise (more frequently during
high-intensity activities).
c.Wear clothing that “breathes,” allowing
air to circulate and cool the body.
Wearing white or light colors will help by
reflecting rather than absorbing heat. A
hat can keep direct sun off your face. Do
not wear rubber, plastic, or nonporous
clothing.
d.Rest frequently in the shade.
e.Slow down or stop if you begin to feel
uncomfortable. Watch for the signs of
heat disorders. If they occur, act
appropriately.
(4) Hypothermia
• Excessively low body
temperature,
characterized by
uncontrollable shivering,
loss of coordination, and
mental confusion.
Signs of hypothermia:
a. Shivering
b. Pale, cold skin
c. Slow weak pulse
d. Slow, shallow breathing
e. Increase drowsiness
f. Walking becomes clumsy and
the tendency to lie down
• Keep the victim in a warm
place.
• Replace wet clothes with dry
ones.
• Give high energy foods and
warm drinks.
• Cover the head, hands, and
feet because heat is lost
through the extremities.
• Do not let the victim lie down
and rest since the core
temperature is dropping
without treatment, one might
lose consciousness and die.
• Transport the victim to a
medical facility as quickly as
possible.
6
Is it safe to exercise in cold weather?
• dress warmly in layers and do
not stay out in very cold
temperatures for too long.
Moreover, it is suggested that during moderate-vigorous physical activities
(MVPA), everyone should look into the following guidelines and tips that can help
lessen the likelihood of injury.
Sources:https://www.beatoapp.com/blog/fasting-with-diabetes-tips-guidelines-to-practice-navratri-fasts-safely/
1. “WARMING UP” – this is very essential as it prepares your body for the grind
that comes from engaging in any physical activity. It should be performed before any
strenuous activities.
2. “FLUID REPLACEMENT” – drink always enough water before, during, and
after physical activity.
3. “COOLING DOWN” – this means a gradual reduction in activity level for 5-10
minutes. This allows your heart rate and breathing to return to normal levels.
4. “STRETCHING” – it helps improve flexibility. It can also be part of warm-ups
and cool-downs, keep the following in mind:
• Stretch before and after physical activity
• Stretch gently and slowly
• Hold stretches for a minimum of 10 seconds
• Breathe slowly and easily
What I Have Learned
7
Complete the sentences below. Do this in your activity notebook.
U CAN DANCE SHOW!
INDIVIDUAL TASK: “MAKE A PERSONAL SAFETY PROTOCOL”
Instructions: Prepare at least 2 short bond papers.
This is an individual task.
1. Your task is to watch any one (1) episode of the “U CAN DANCE SHOW”.
2. Choose at least 2 or more performances of the episode of the said show.
3. Must choose moderate to vigorous dance performances of the episode of
the said show.
4. It is a must that your chosen performances are also based on your
interest.
5. Make at least 10 personal safety protocols of each chosen performance
that apply to the said performance.
6. One bond paper is for one chosen performance.
7. Write it in a table form on a short bond paper.
8. Your personal safety protocol/s in each chosen performance should be
based on the factors, tips, and guidelines discussed above.
9. Note: You can write more than 2 performances of the selected episode of
the “U CAN DANCE SHOW” if you wish to. Extra points will be given.
10.But you must not go over your interests and capabilities.
11.Your safety protocols should be realistic.
12.Your work will be graded according to the criteria presented below.
13.Handwritten or encoded will be fine.
14.The link to the selected episode of the “U CAN DANCE SHOW” must also
be indicated.
15.Please be guided accordingly. Not following instructions means no score.
I have learned that ________________ ________________ ______.
I have realized that ________________ _________________ _____.
I will apply _____________ _________________ _______________.
What I Can Do
8
Submit that personal safety protocol (short bond paper) together with your
P.E. & Health 12 activity notebook before or Friday next week.
MY SAFETY PROTOCOLS
of the
“U CAN DANCE SHOW”
(link of the selected episode)
Name of the Performer/s
or Name of the Group
(selected performance)
My Personal Safety Protocol/s
(Name)
1.
2.
3.
4.
5. (Safety Protocol/s)
6.
7.
8.
9.
10.
CRITERIA STANDARD
SCORE
MY
SCORE
(Student)
TEACHER’S
SCORE
1. The personal safety protocol/s
was written and planned in a
convincing consistent manner.
(chosen performances are
moderate to vigorous activity)
40
2. The safety protocol/s of the
chosen activity was well prepared
and organized. 20
3. The purpose of the activity is
established and effectively
sustained. 20
4. The personal safety protocol/s
captured and maintained
audience/readers/viewers/teacher’s
interest.
20
TOTAL 100
Assessment
9
POST-TEST:
Instructions: I. Select and write only the letter of the correct answer.
II. Write YES if you believe that the statement is true and correct and
NO, if it is not. Write your answers on your P.E. & Health 12 activity
notebook. Do not write anything on your Module/s.
I. 1. These are the factors in creating or planning personal safety protocol.
A. Mind, body, spirit C. State of mind, ability, & awareness
B. Hydration, grooming, safety D. None of the above
2. In engaging in Zumba dances, we should consider the following measure/s;
A. Make-up & shoes C. New bag & new lipstick
B. Water & extra shirt D. All of the above
3. Observing personal safety precautions are necessary in engaging in any physical
activity to avoid the following certain conditions. Which condition is this?
A. Hyperthermia C. Overexertion & overdo
B. Hypothermia & dehydration D. All of the above
4. The following are correct about stretching, EXCEPT.
A. Hold stretches for a minimum of 10 minutes. C. Breath slowly.
B. Stretch before & after zumba. D. Stretch gently.
5. What is the importance of having & observing a personal safety protocol?
A. It can make our body healthy. C. It can give us strength.
B. It will prevent any injuries. D. It will give nourishment.
II. Yes/ No
1. In a hot environment, the body can maintain a temporary thermal balance during
any activity.
2. If you lose too much water, your body temperature will go down.
3. Personal safety protocol will only be needed in mountaineering but not in dancing.
4. Ballroom dancing is an example of physical activity.
5. There is no need to observe personal precautionary measures in hip-hop dancing
10
Additional Activity
Reflect on the quote below:
11
Answer Key
Pre-test
I.
a.
1.
(answers
may
vary)
warm-up
2.
ability
2.
stretching
II.
1.
True
3.
drink
more
water
2.
False
4.
bring
extra
shirt
3.
True
b.
1.
(answers
may
vary)
awareness
4.
False
Post-test
I.
1.
C
II.
1.
YES
2.
B
2.
NO
3.
D
3.
NO
4.
A
4.
YES
5.
B
5.
NO
12
References
1. DIWA Senior High School Series: Physical Education & Health 2 :
DIWA LEARNING TOWN
2. Conrado R. Aparato, Et. al. Physical Education & Health 2: REX Book
Store
3. PE11TG.pdf (soft & hard copies)
4. https://lrmds.deped.gov.ph/. Accessed June 17, 2020.
5. https://www.cdc.gov. Accessed June 17, 2020.
6. www.cdn.fbsbx.com. Accessed June 17, 2020.
7. https://www.sciencedirect.com/science/article/abs/pii/S2211266916300
160. Accessed June 18, 2020.
8. https://pngio.com/images/png-a121268.html. Accessed July 22, 2020.
9. https://horizonpersonaltrainingnewingtonct.com/. Accessed July 24,
2020.
10.https://www.beatoapp.com/blog/fasting-with-diabetes-tips-guidelines-
to-practice navratri-fasts-safely/. Accessed July 26, 2020
For inquiries or feedback, please write or call:
Department of Education – Schools Division of Negros Oriental
Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental
Tel #: (035) 225 2376 / 541 1117
Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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PE12_Q2__-module1_.pdf

  • 1. 12 12 12 SENIOR HIGH SCHOOL PE & HEALTH Quarter 2 – Module 1: Week 1 Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation
  • 2. P.E and HEALTH – Grade 12 Alternative Delivery Mode Quarter 2 – Module 1: Personal Safety Protocols During Moderate-Vigorous Physical Activities (MVPA) Participation First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Printed in the Philippines by ________________________ Department of Education –Region VII Schools Division of Negros Oriental Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental Tele #: (035) 225 2376 / 541 1117 E-mail Address: negros.oriental@deped.gov.ph Development Team of the Module Writer: Prescilla Farah B. Parol Editor: Ray Patrick A. Balderas ,Jonilo G. Jainar, Chrissie Kyell M. Trinidad Reviewer: Bethel- Anne S. Parco Illustrator: Layout Artist: Management Team: Senen Priscillo P. Paulin, CESO V Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera Nilita L. Ragay, Ed. D. Maricel S. Rasid Jenith C. Cabajon Elmar L. Cabrera
  • 3. 12 PE & HEALTH Quarter 2 – Module 1: Week 1 Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation
  • 4. Introductory Message For the facilitator: Welcome to the P.E and HEALTH 12 Alternative Delivery Mode (ADM) Module on Personal Safety Protocol During Moderate-Vigorous Physical Activities (MVPA) Participation! This module was collaboratively designed, developed and reviewed by educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners into guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: As a facilitator, you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners.
  • 5. iii For the learner: Welcome to the P.E and HEALTH 12 Alternative Delivery Mode (ADM) Module on Personal Safety Protocol During Moderate-Vigorous Physical Activities (MVPA) Participation! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning resource while being an active learner. This module has the following parts and corresponding icons: What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module. What I Know This part includes an activity that aims to check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module. What’s In This is a brief drill or review to help you link the current lesson with the previous one. What’s New In this portion, the new lesson will be introduced to you in various ways; a story, a song, a poem, a problem opener, an activity or a situation. What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills. What’s More This comprises activities for independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module. What I Have Learned This includes questions or blank sentence/paragraph to be filled in to process what you learned from the lesson. What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns. Assessment This is a task which aims to evaluate your level of mastery in achieving the learning competency.
  • 6. iv Additional Activities In this portion, another activity will be given to you to enrich your knowledge or skill of the lesson learned. Answer Key This contains answers to all activities in the module. At the end of this module you will also find: The following are some reminders in using this module: 1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use a separate sheet of paper in answering the exercises. 2. Don’t forget to answer What I Know before moving on to the other activities included in the module. 3. Read the instruction carefully before doing each task. 4. Observe honesty and integrity in doing the tasks and checking your answers. 5. Finish the task at hand before proceeding to the next. 6. Return this module to your teacher/facilitator once you are through with it. If you encounter any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Always bear in mind that you are not alone. We hope that through this material, you will experience meaningful learning and gain deep understanding of the relevant competencies. You can do it! References This is a list of all sources used in developing this module.
  • 7. 1 This module was written in a user-friendly manner. It is here to help you understand safety protocols during moderate-vigorous physical activities (MVPA) participation. Furthermore,a personal safety protocol is one of the best cautions in indulging vigorous physical activities. As such, it would tell us about the safety protocol and measures to avoid injuries. This module is written to help you understand that dance is one of the many ways in optimizing one’s health. The scope of this module permit is used in many different learning situations. The language used recognizes the diverse vocabulary level of students. The lessons are organized to follow the standard order of the course. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation. Code: PEH12FH-Ik-t-10 At the end of the module, you should be able to: o Enumerate the personal safety protocols during moderate-vigorous physical activity (MVPA); o Apply the personal safety protocols during moderate-vigorous physical activity (MVPA) engagement; and o Appreciate the importance of a personal safety protocol during moderate-vigorous physical activity (MVPA). LEARNING COMPETENCY:
  • 8. 2 Remember that physical activities and exercises need a lot of precautionary measures. Furthermore, due to rigorous and dangerous physical activities like cheer dancing, running, mountain climbing, and other sports may occasionally create injuries or one can be put in harm’s way. Hence, it is important for anyone engaging in such activity to follow a personal safety protocol to avoid injuries and other hazardous incidents. Task 1: Instructions: Individual activity. You are going to make a checklist of the important things needed during the following physical activities. Write it on your P.E. & Health 12 activity notebook. Do not write anything on your Module/s. 1. Summertime in Cebu City 2. Zumba session in Robinsons 3. Cheerdance competition in your school’s Mass Dem 4. Rainy season in Canlaon City • Present your checklist next week. PRE-TEST: Precautions, safety measures are our initiatives in making ourselves safe during activity engagement. Let us try to test your initiative regarding this lesson. Instructions: Write your answers in your P.E & Health 12 activity notebook. Do not write anything in your Module/s. A. Enumeration. a. List down at least 4 personal safety protocols during moderate- vigorous physical activity. b. Give 2 factors in creating your safety protocol. B. True/False. Write True if the statement is correct and False if the statement is incorrect. _______1. Stretch before and after a physical activity. _______2. Never drink water after any physical activity. _______3. Do not overdo dancing. _______4. Drink atleast 6-8 ounces of water/fluid everyday. What I Know What’s In
  • 9. 3 Task 2: Instruction: Write your answer/s in your activity notebook. Questions: 1. Which among the physical activities needs more precautionary measures in your checklist? Why? 2. Which among the physical activities needs less precautionary measures in your checklist? Why? FOUR Factors in Creating your Personal Safety Protocol Source: https://horizonpersonaltrainingnewingtonct.com/ 1. Knowledge and Awareness • Recognize possible harmful situations and identify steps to take to lessen the risks of accidents. (example: do not plug electrical devices when your hands are wet) 2. Ability • Be realistic in judging your and your teammates’ abilities and skill level. (example: avoid doing stunts in cheer dancing if you are not confident and capable of) 3. State of Mind • Always be aware of your own and your teammates’ condition. (example: tired, distressed, under the influence of alcohol and drugs is likely to meet an accident) 4. Environmental Conditions • One must consider the environmental hazards that might cause an accident. (example: performing on a wet floor is dangerous) As you engage in moderate-vigorous physical activities, you need to observe some personal safety precautions to avoid certain conditions related to physical activity participation. These conditions include (1)dehydration, (2)overexertion, (3)hypothermia, and (4)hyperthermia. What is It
  • 10. 4 Each condition will be discussed with ample safety precautions to guide you as you engage in moderate-vigorous physical activities. Source:https://pngio.com/images/png-a121268.html Source:https://pngio.com/images/png-a121268.html (1) Dehydration • Excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation. Sweating – on a normal day, the body loses about 2.5 liters of water. (urine, feces, perspiration) Thirst – a sensation of dryness in the mouth and throat associated with a desire for liquids. Fluid replacement • Drink at least 16-20 ounces of fluid 2 hours before exercising. Then drink 8 ounces of fluid 15-30 minutes before you start. • Sip 4-6 ounces of fluid every 15-20 minutes while you exercise or any physical activity. • After the physical activity/exercise, you must drink enough water to replace the body fluid you lost during the activity/exercise. (2) Overexertion or Overtraining • Refers to the detrimental cause of excessive training. Some athletes often push too hard in their pursuit of high-level performance. • Decrease the total number of sets or exercises or both. • Need to pace your workout properly to avoid uninterested or bored. (3) Hyperthermia • An alarming rise in body temperature, which an effect of exercising a very humid environment. (normal body temperature – 36.5-37.5 degrees Celcius) • Lose too much water or if your body temperature rises too high, it can cause heart disorders such as heat exhaustion or heat Is it safe to exercise in hot weather? • Prolonged, vigorous exercises can be dangerous in hot or humid weather. • To do the physical activity safely, more fluid intake must be done and watch for the signals of heat disorder, regardless of the weather. Tips when Exercising in the Heat/Hot Weather
  • 11. 5 stroke. a. Slow down exercise and add rest breaks to maintain the prescribed target heart rate. As you become acclimatized, you can gradually increase intensity and duration. b.Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10-15 minutes during exercise (more frequently during high-intensity activities). c.Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing white or light colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off your face. Do not wear rubber, plastic, or nonporous clothing. d.Rest frequently in the shade. e.Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat disorders. If they occur, act appropriately. (4) Hypothermia • Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination, and mental confusion. Signs of hypothermia: a. Shivering b. Pale, cold skin c. Slow weak pulse d. Slow, shallow breathing e. Increase drowsiness f. Walking becomes clumsy and the tendency to lie down • Keep the victim in a warm place. • Replace wet clothes with dry ones. • Give high energy foods and warm drinks. • Cover the head, hands, and feet because heat is lost through the extremities. • Do not let the victim lie down and rest since the core temperature is dropping without treatment, one might lose consciousness and die. • Transport the victim to a medical facility as quickly as possible.
  • 12. 6 Is it safe to exercise in cold weather? • dress warmly in layers and do not stay out in very cold temperatures for too long. Moreover, it is suggested that during moderate-vigorous physical activities (MVPA), everyone should look into the following guidelines and tips that can help lessen the likelihood of injury. Sources:https://www.beatoapp.com/blog/fasting-with-diabetes-tips-guidelines-to-practice-navratri-fasts-safely/ 1. “WARMING UP” – this is very essential as it prepares your body for the grind that comes from engaging in any physical activity. It should be performed before any strenuous activities. 2. “FLUID REPLACEMENT” – drink always enough water before, during, and after physical activity. 3. “COOLING DOWN” – this means a gradual reduction in activity level for 5-10 minutes. This allows your heart rate and breathing to return to normal levels. 4. “STRETCHING” – it helps improve flexibility. It can also be part of warm-ups and cool-downs, keep the following in mind: • Stretch before and after physical activity • Stretch gently and slowly • Hold stretches for a minimum of 10 seconds • Breathe slowly and easily What I Have Learned
  • 13. 7 Complete the sentences below. Do this in your activity notebook. U CAN DANCE SHOW! INDIVIDUAL TASK: “MAKE A PERSONAL SAFETY PROTOCOL” Instructions: Prepare at least 2 short bond papers. This is an individual task. 1. Your task is to watch any one (1) episode of the “U CAN DANCE SHOW”. 2. Choose at least 2 or more performances of the episode of the said show. 3. Must choose moderate to vigorous dance performances of the episode of the said show. 4. It is a must that your chosen performances are also based on your interest. 5. Make at least 10 personal safety protocols of each chosen performance that apply to the said performance. 6. One bond paper is for one chosen performance. 7. Write it in a table form on a short bond paper. 8. Your personal safety protocol/s in each chosen performance should be based on the factors, tips, and guidelines discussed above. 9. Note: You can write more than 2 performances of the selected episode of the “U CAN DANCE SHOW” if you wish to. Extra points will be given. 10.But you must not go over your interests and capabilities. 11.Your safety protocols should be realistic. 12.Your work will be graded according to the criteria presented below. 13.Handwritten or encoded will be fine. 14.The link to the selected episode of the “U CAN DANCE SHOW” must also be indicated. 15.Please be guided accordingly. Not following instructions means no score. I have learned that ________________ ________________ ______. I have realized that ________________ _________________ _____. I will apply _____________ _________________ _______________. What I Can Do
  • 14. 8 Submit that personal safety protocol (short bond paper) together with your P.E. & Health 12 activity notebook before or Friday next week. MY SAFETY PROTOCOLS of the “U CAN DANCE SHOW” (link of the selected episode) Name of the Performer/s or Name of the Group (selected performance) My Personal Safety Protocol/s (Name) 1. 2. 3. 4. 5. (Safety Protocol/s) 6. 7. 8. 9. 10. CRITERIA STANDARD SCORE MY SCORE (Student) TEACHER’S SCORE 1. The personal safety protocol/s was written and planned in a convincing consistent manner. (chosen performances are moderate to vigorous activity) 40 2. The safety protocol/s of the chosen activity was well prepared and organized. 20 3. The purpose of the activity is established and effectively sustained. 20 4. The personal safety protocol/s captured and maintained audience/readers/viewers/teacher’s interest. 20 TOTAL 100 Assessment
  • 15. 9 POST-TEST: Instructions: I. Select and write only the letter of the correct answer. II. Write YES if you believe that the statement is true and correct and NO, if it is not. Write your answers on your P.E. & Health 12 activity notebook. Do not write anything on your Module/s. I. 1. These are the factors in creating or planning personal safety protocol. A. Mind, body, spirit C. State of mind, ability, & awareness B. Hydration, grooming, safety D. None of the above 2. In engaging in Zumba dances, we should consider the following measure/s; A. Make-up & shoes C. New bag & new lipstick B. Water & extra shirt D. All of the above 3. Observing personal safety precautions are necessary in engaging in any physical activity to avoid the following certain conditions. Which condition is this? A. Hyperthermia C. Overexertion & overdo B. Hypothermia & dehydration D. All of the above 4. The following are correct about stretching, EXCEPT. A. Hold stretches for a minimum of 10 minutes. C. Breath slowly. B. Stretch before & after zumba. D. Stretch gently. 5. What is the importance of having & observing a personal safety protocol? A. It can make our body healthy. C. It can give us strength. B. It will prevent any injuries. D. It will give nourishment. II. Yes/ No 1. In a hot environment, the body can maintain a temporary thermal balance during any activity. 2. If you lose too much water, your body temperature will go down. 3. Personal safety protocol will only be needed in mountaineering but not in dancing. 4. Ballroom dancing is an example of physical activity. 5. There is no need to observe personal precautionary measures in hip-hop dancing
  • 18. 12 References 1. DIWA Senior High School Series: Physical Education & Health 2 : DIWA LEARNING TOWN 2. Conrado R. Aparato, Et. al. Physical Education & Health 2: REX Book Store 3. PE11TG.pdf (soft & hard copies) 4. https://lrmds.deped.gov.ph/. Accessed June 17, 2020. 5. https://www.cdc.gov. Accessed June 17, 2020. 6. www.cdn.fbsbx.com. Accessed June 17, 2020. 7. https://www.sciencedirect.com/science/article/abs/pii/S2211266916300 160. Accessed June 18, 2020. 8. https://pngio.com/images/png-a121268.html. Accessed July 22, 2020. 9. https://horizonpersonaltrainingnewingtonct.com/. Accessed July 24, 2020. 10.https://www.beatoapp.com/blog/fasting-with-diabetes-tips-guidelines- to-practice navratri-fasts-safely/. Accessed July 26, 2020
  • 19. For inquiries or feedback, please write or call: Department of Education – Schools Division of Negros Oriental Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental Tel #: (035) 225 2376 / 541 1117 Email Address: negros.oriental@deped.gov.ph Website: lrmds.depednodis.net