PE and Health

Quarter 1 – Module 5:
Personal Safety Protocol to Avoid
Dehydration, Over Exertion, Hypo -
and Hyperthermia During MVPA
Participation in Dance
Prepared by:

PAMELA L. ABIANG

Content Validated and Quality Assured by:

LILIBETH A. DAUS
EPS – MAPEH -SPA/SPS
Introductory Message
For the facilitator:
Welcome to the P.E. and Health Alternative Delivery Mode (ADM) Personal
safety protocol to avoid dehydration, overexertion, hypo-and hyperthermia during
MVPA participation in dance
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.
For the learner:
Welcome to the P.E. and Health Alternative Delivery Mode (ADM) ) Personal Safety
protocol to avoid dehydration, overexertion, hypo-and hyperthermia during MVPA
participation in dance

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands!
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:
This will give you an idea of the skills or
What I Need to Know competencies you are expected to learn in
the module.
 This part includes an activity that aims to
What I Know 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.
This is a brief drill or review to help you link
What’s In the current lesson with the previous one.

In this portion, the new lesson will be

What’s New introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.
This section provides a brief discussion of
What is It the lesson. This aims to help you discover
and understand new concepts and skills.

This comprises activities for independent

What’s More 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.
This includes questions or blank
What I Have Learned sentence/paragraph to be filled in to
process what you learned from the lesson.

This section provides an activity which will

What I Can Do help you transfer your new knowledge or
skill into real life situations or concerns.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
competency.

In this portion, another activity will be given

Additional Activities to you to enrich your knowledge or skill of
the lesson learned. This also tends
retention of learned concepts.
 This contains answers to all activities in the
Answer Key module.

At the end of this module you will also find:

References This is a list of all sources used in
developing this module.

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!
 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master the personal safety protocol to avoid dehydration, over exertion, hypo-and
hyperthermia during MVPA participation in dance. The scope of this module
permits it to be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are arranged to
follow the standard sequence of the course. But the order in which you read them
can be changed to correspond with the textbook you are now using.
After going through this module, you are expected to:
1. Explain dehydration, over exertion, hypo- and hyperthermia.
2. Enumerate the signs and symptoms of dehydration and how to avoid it.
3. Appreciate that heat illnesses lead to a life-threatening condition

What I Know
Directions: Read and analyze the following questions. Write the correct letter in
your paper that best completes the sentence or answers the question.
______1. It occurs when more water and fluids leave the body than enter it.
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
______2. Itoccurs when your body loses heat faster than it can produce heat,
causing a dangerously low body temperature.
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
_______3.It occurs when the body’s heat-regulation system becomes overwhelmed
by outside factors, causing a person’s internal temperature to rise.
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
______4. It happens when you push yourself beyond your physical limits and often
results in pain, inflammation, or other injuries.
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
______5. It is a condition caused by your body overheating, usually as a result of
prolonged exposure to or physical exertion in high temperatures.
A. Hydration B. Heat stroke C. High Blood D. Hyper- acidity
______6. Agatha is a long distance runner. Her diet need to have a lot of water that
gives her the energy she needs for running. How many glasses of water she
should take to perform well in the practice?
A. 2-3 Glasses of water B. 4-6 Glasses of water
C. 6-7 Glasses of water D. 8-12 Glasses of water
______7. A patient was rushed to the emergency because of a very high blood
pressure. Her condition is characterized by the storage of excess body fat. What is
it?
A. Dehydration b. Heat Stroke c. Hypertension d. Over- exertion
______8. Mandy is intended to play basketball and he perform to do the warm-up
exercise to avoid having a muscular ______________________.
A. Dehydration B. Over-exertion C. Hypothermia D. Hyperthermia
______9. Some of Grade 12 class is not physically fit. The P.E. teacher knows that
reason could be that they do not have a regular amount of physical activity or if
they are into _____.
A . Healthy life style B. Sedentary lifestyle C. Regular smoking
D. Drug and Alcohol
______10. Lica walk fast from her house to the school everyday, except holiday. It
takes him at least 15 minutes. He is sweating and a little out of breath. Her level of
exertion is a _______________.
A. Light B. Moderate C. Light Moderate D. Vigorous

Lesson
5
Personal Safety Protocol to Avoid Dehydration,
Overexertion, Hypo- and Hyperthermia During
MVPA Participation in Dance
Why hydration is important for the dancers? It’s important for dancers to
know that being properly hydrated helps keep the body from overheating. Helping
the body promote heat loss when dancing full out will improve athletic performance
and aid in recovery. This is especially important for dancers wearing hot costumes
and performing under stage lights. Sweat losses during performance can be
significantly more than during rehearsal of the same piece. This is why drinking
regularly (even small, regular sips) is an important habit. Water aids in digestion
and is important in the transport and elimination systems of the body.
Heat Illnesses like stroke, cramps are due to excessive dehydration and
highly temperature commonly attributed to training in poor weather
conditions. Too much heat prevent the body to cool down through
perspiration, if the body cannot dissipate the heat the body
temperature increases beyond the tolerable limit. The risk of suffering seizures and
other medical conditions increase when the body temperature reaches 40 degrees
Celsius. The most life threatening case of heat illnesses is heat stroke.
What’s In

Previously, you studied about the physiological indicators such as heart rate,
rate of perceived exertion and pacing associated with MVPAs to monitor and/or
adjust participation or effort. In this activity you have to compute for your target
heart rate . Use the formula below to estimate the Target Heart rate and record the
upper limit and lower limit for each exercise/dance intensity.
1. Estimated Maximal Heart Rate
220-age= MHR
2. Range for Moderate Intensity exercise
55% x MHR =Lower Limit
70% x MHR = Upper Limit
3. Range for Vigorous Intensity Exercise
70% x MHR = Lower Limit
85 % x MHR = Upper Limit

Intensity Lower Limit Upper Limit

Moderate

Vigorous
 What’s New

As you engage in moderate to vigorous physical activity, you need to follow

the personal safety precautions to avoid certain conditions related to (PA) physical
activity participation especially in dance and these conditions are:

1. Dehydration 2. Overexertion

3. Hypothermia 4. Hyperthermia
These conditions should be taken seriously because when body does not
have enough fluid needed to function normally it is dehydrated, Overexertion is
excessive physical and skeletomuscular that results in discomfort or injuries while
Hypothermia and hyperthermia are two extreme, but equally concerning, states of
temperature loss or gain. Hypothermia occurs when you lose more heat than your
body can produce and you feel very cold. Hyperthermia occurs when your body
produces more heat than it can lose.
Each condition will be discussed with ample safety precautions to guide you
as you engage in moderate to vigorous physical activities.
 What is It

Do you know what is hydration and dehydration?

Hydration – Most people know that staying hydrated is essential for optimal
mental and physical health and performance. However, many people don’t
understand some basic principles of hydration and how serious dehydration can be
on the body. Water is the essential nutrient for our bodies and serves multiple
functions. It helps regulate our body temperatures through sweating and lubricates
our joints. Water is also basis for saliva and bile, and helps eliminate waste
through urine. The best source is simple water, whether tap or bottled. Coffee, tea,
and soda may contain caffeine and increase fluid loss and therefore are not
advisable sources of water. Caffeinated beverages can cause side effects.
The water that we drink from bottles is not just water anymore and some are
already fortified with vitamins. Fitness water is becoming more popular, with
vitamins and other additives intended for a variety of purposes such as immunity
or boosting athletic performance.
Examples of Fitness Waters and Energy Drinks

Dehydration occurs when you use or lose more fluid than you take in, and
your body doesn't have enough water and other fluids to carry out its normal
functions. If you don't replace lost fluids, you will get dehydrated. Anyone may
become dehydrated, but the condition is especially dangerous for young children
and older adults. It can be mild, moderate or severe, depending on how much of
your body weight is lost through fluids. Two early signs of dehydration are thirst
and dark-coloured urine. This is the body's way of trying to increase water intake
and decrease water loss.
During participation in physical activities like dancing, the body regulates its
temperature depending on the intensity of the activity. During moderate to vigorous
physical activities, the body perspires or sweats and you get thirsty.
 When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluids are not replaced. To nurse
dehydration, the body will need to replenish lost fluids and electrolytes; the body
needs to be hydrated. Drink at least 8 glasses of water a day and up to 12 glasses
during the summer months.
Signs of mild or moderate dehydration include:
Thirst
Dry or sticky mouth
Not peeing very much
Dark yellow pee
Dry, cool skin
Headache
Muscle cramps
Signs of severe dehydration include:
Not peeing or having very dark yellow pee
Very dry skin
Feeling dizzy
Rapid heartbeat
Rapid breathing
Sunken eyes
Sleepiness, lack of energy, confusion or irritability
Fainting
Symptoms for babies and young children can be different than for adults:
Dry mouth and tongue
No tears when crying
Dry diapers for 3 hours
Sunken eyes, cheeks, soft spot on the top of the skull
Sleepiness, lack of energy, or irritability
What are the recommendations for fluid replacement during prolonged dance
exercise?
Fluid replacement should be based on individual sweat and urine losses
maintaining hydration at less than 2 percent body weight reduction. This generally
requires 7 to 10 fl. oz. every 10 to 20 minutes. The mere act of not drinking water
during exercise or hot weather even without exercising may also trigger
dehydration. The best way to reverse mild to moderate dehydration is to drink more
fluids, but severe dehydration needs immediate medical attention. Prevention is the
safest key to treating dehydration. Drink enough liquids to replace what you have
lost.
Hydration and Dance Performance
● Start dance sessions well-hydrated
● A targeted drinking plan for dancing and competition should be
developed
● Watch out for “salty sweeters”
 Guidelines on Total Water Intake

Age Range Males Females

9-13 years 2.1 L/day 1.9 L/day
14-18 years 2.5 L/day 2.0 L/day
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on Dietary reference values for
water.

What are the common dance injuries?

Over-exertion can lead to injury or even chronic health conditions. Hence, it
is important to watch out for warning signs from the body and recognize when your
workout is causing more harm than good. If you experience symptoms such as a
dry mouth, light headedness, or heart palpitations, you might be facing
dehydration.
Common dance injuries include: sprains and strains - where muscles and
ligaments are overstretched or twisted. impact injuries – such as bruises caused by
falling over, bumping into another dancer or tripping over props. blisters, bruising
and ingrown toenails - ill-fitting shoes can cause all of these foot problems
Do you know what is the difference between hypo-and hyperthermia?

Hypothermia happens when body temperature is lower than the normal

average of 87 degrees Celsius. It happens when the body has more heat loss than
production. The usual cause is when the body is subjected too much cold, mostly
through the weather and water. Continuous hypothermia may lead to black out
and death.
Does exercise help hypothermia?
While maintaining good hydration is important to maintain adequate performance,
mild to moderate dehydration alone does not increase the risk of cold
injury. Exercise can increase core body temperatures. Collapse from exhaustion in
the cold can greatly increase hypothermia and frostbite risk.
In contrast, hyperthermia happens when the body overheats. Common causes
are fever or too much heat exposure. If untreated a person may collapse and die.
How to avoid hyperthermia?
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.
 What’s More
Activity 1.1. The following pictures below describes about the Personal Safety
Protocol. Identify each pictures if it is Dehydration, Overexertion, Hypothermia or
Hyperthermia. Writte your answer on your paper.

1. ______________ 2. _________________ 3. ______________

4. ________________________ 5. ______________________
Activity 1.2. Word Hunt. Copy the word hunt in your paper and locate the
following terms by encircling horizontally, vertically or diagonally.

Hydration Overexertion Dizziness Headache Hyperthermia

Heat Illness Dry Mouth Hypothermia Fatigue Dehydration

F Y A D T Y H A S D G T H I I O P K L M
O S D T D I Z Z I N E S S T Y Y H U D J
L D A D F G T Y U J U H D N H O Y P F K
O V E R E X E R T I O N R R C D P E A D
H E L H T R U D E A P E Y R E Z O E T P
J B R C Y S D T G R R V M S Z J T D I E
U E R M F D C H R I T I O E Q E H T G L
F S N X G Y R O K G I N U C E D E H U W
G L R H Y D R A T I O B T W R K R I E S
B T U M S H S I T R P N H T T N M P E D
F H E A D A C H E I A C L R Y L I I D T
R A C M Z N Y A L P O U A K U O A L L O
D E I U V E W F A O D N Y S A M K D E H
F Q U T Y R A E H Y P E T H E R M I A I
D K L H E A T I L L N E S S S J K L O P

What I Have Learned

REFLECT: Answer on your paper.

a. Today I have learned that

______________________________________________________
 b. I find the concept ______________________________the most interesting
because _______________________________________.
c. I need to practice _______________________because ____________________

What I Can Do
Activity 1.3. Complete the flow charts by simply writing words related to the topic.
1. Health benefits of a dance exercise ( 10 Points)

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. These are due to excessive dehydration and high body temperature.
 A. Heat Illness B. Hypothermia D. Hyperthermia D. Overexertion
2. This is an alarming rise in body temperature, which is an effect of
exercising in a very humid environment.
A. Hyperthermia B. Hypothermia C. Dehydration D. Hydration
3. It happens when the body has more heat loss than production.
A. Hyperthermia B. Hypothermia C. Dehydration D. Hydration
4. This refers to the detrimental cause of excessive training
A. Dehydration B. Hypothermia D. Hyperthermia D. Overexertion
5. It is usually caused by not taking enough water.
A. Dehydration B. Hypothermia D. Hyperthermia D. Overexertion
6. It is a sensation of dryness in the mouth and throat associated with a desire
for liquids
A. Sweat B. Thirst C. Hydration D. Vomit
7. This refers to a clear, salty liquid produced by glands in your skin or to
perspire.
A. Sweat B. Thirst C. Hydration D. Vomit
8. The following are the signs and symptoms that you are dehydrated
EXCEPT:
A. Dry mouth B. Headache C. Skin Elasticity D. Dizziness
9. The average consumption of water intake everyday for males should be.
A. 1.9 L/day B. 2.0 L/day c. 2.3 L/day D. 2.5 L/day
10. It is the most essential nutrient for our bodies and serves multiple
functions.
A. Vitamin B. Minerals C. Water D. Amino-acid

Additional Activities
1. Open the link https://youtu.be/zCPaKDSGIDk and follow the Tabata
workout.
2. Record a video while performing the Tabata. For those who cannot watch or
follow, create and draw your steps in dance exercise.
3. After which answer the following on your paper: What did you feel? Did you
feel dehydrated? If yes cite your reasons. Submit your outputs to your
teacher.
Answer Key
References:
Books:
Urbiztondo, Stella Marie. Mangubat,Ana Marie. Tolitol,Marivic. Vergara, Lordinio.
2016. Health Optimizing Physical Education- Fitness . Vibal Group, Inc.
Callo, Lualhati. Dajime, Peter. Physical Education and Health Volume 1 , Rex
Bookstore
Punsalan,Michelle. Melindo,Nino. Gonzalvo Jr, Romeo. 2017. Physical Education and
Health 3 , Mindshapers Co., Inc.
Espeso,Lorna. Dimapilis,Nenita. Erpelo, Rosalia. Muli, Marifel . 2016. Fitness,
Health & Sports ( Health Optimising Physical Education Vol. 1 (HOPE )Books ATBP.
Publishing Corp.
INTERNET SOURCES
https://www.google.com/search?q=dehydration+for+dancers&oq=dehydration+for+dancers&aqs=ch
rome..69i57.16562j0j1&sourceid=chrome&ie=UTF-8
https://www.google.com/