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Personal Safety Protocol
during Moderate-Vigorous
Physical Activities (MVPA)
Participation
Q1 Week 1
Observes personal safety protocol to avoid dehydration, overexertion, hypo and
hyperthermia during MVPA participation.
Code: PEH12FH-Ik-t-10
At the end of the lesson, you should be
able to:
 Enumerate the personal safety protocols during moderate-vigorous physical
activity (MVPA);
 Apply the personal safety protocols during moderate-vigorous physical activity
(MVPA) engagement; and
 Appreciate the importance of a personal safety protocol during moderate-
vigorous physical activity (MVPA).
FOUR Factors in Creating your Personal
Safety Protocol
 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.
 Each condition will be discussed with ample safety precautions to guide you
as you engage in moderate-vigorous physical activities.
(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.
Safety Precautions
 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 strokr.

 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
 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.
 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
 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

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Personal-Safety-Protocol-during-Moderate-Vigorous-Physical-Activities-1.pptx

  • 1. Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation Q1 Week 1 Observes personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia during MVPA participation. Code: PEH12FH-Ik-t-10
  • 2. At the end of the lesson, you should be able to:  Enumerate the personal safety protocols during moderate-vigorous physical activity (MVPA);  Apply the personal safety protocols during moderate-vigorous physical activity (MVPA) engagement; and  Appreciate the importance of a personal safety protocol during moderate- vigorous physical activity (MVPA).
  • 3. FOUR Factors in Creating your Personal Safety Protocol  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)
  • 4.  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)
  • 5. 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.
  • 6.  Each condition will be discussed with ample safety precautions to guide you as you engage in moderate-vigorous physical activities. (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.
  • 7. Safety Precautions  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.
  • 8.  (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. 
  • 9.  • Decrease the total number of sets or exercises or both.  • Need to pace your workout properly to avoid uninterested or bored.
  • 10.  (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 strokr. 
  • 11.  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. 
  • 12.  Tips when Exercising in the Heat/Hot Weather  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).
  • 13.  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.
  • 14.  (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
  • 15.  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.
  • 16.  Is it safe to exercise in cold weather?  • dress warmly in layers and do not stay out in very cold temperatures for too long. 
  • 17. 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  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.
  • 18.  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