LESSON 7: PHILIPPINE PHYSICAL ACTIVITY In order to prevent injuries during physical activity, it

PYRAMID is important to start and finish properly. You also nee to be

cool-down activities after you exercise. A cool-down is a
period of three to five minutes of activities with lesser
Analyzing the Philippine Physical Activity Pyramid intensity. A cool-down helps your body return to normal
state resting rate.
The Philippine Physical Activity Pyramid
works similarly to the Food Guide Pyramid. The bottom of
the Pyramid indicate the activities that must be done Your Body Conditions During Moderate to Vigorous
everyday. These include day-to-day activities, such as Physical Activities
walking, stretching, and doing household chores. The
activities at the top, are those that must be done minimally Your body may experience different feelings or
because thay do not provide physical activity that promote conditions while you are engaging in moderate to vigorous
good health. These include watching televesion while being activities. Take note of there body conditions.
seated or laid on a couch, playing computer games, and
using mobile phone most of the day. Dehydration

This refers to excessive loss of water from the

body, usually through perspiration or sweating, urination,
or evaporation.

During participation in physical activities, 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.

Sweating - on a normal day, the body loses about

2.5 liters of water from the lungs and skin, from
urine and feces, and from perspiration. The body
must replace this through proper hydration. To
offset fluid losses, it is suggested that 150 to
250ml of fluid should be taken every 15
minutes.
The Philippin Physical Activity Pyramid is based
on the Filipino Activity Guide Pyramid conceptualized by Thirst - is a sensation of dryness in the mouth
the Philippine Associated for the Study of Overweight and throat associated with a desire for liquids.
and Obesity (PASOO). According to the association, Maintaining water balance is an important
good health results from proper nutrition and regular consideration during exercise. Physical activity
results in increased heat production, and
physical activity.
evaporation of sweat from the skin allows the
It must be noted that the Philippin Physical body to dissipate this heat and maintain a normal
Activity Pyramid is designed not only for losing weight. It body temperature. The amount of fluid lost as
is recommended also for thin and slim individuals who sweat varies according to factors such as the
musht engage in physical activities in order to be physically intensity and duration of activity and the air
fit and healthy. Being physically active makes you fit and temperature or humidity.
strong. Engaging in physical activities is beneficial for your
Hyperthermia
health and overall well-being.
This is an alarming rise in body temperature,
which is an effect of exercising in a very humid
LESSON 8: PERSONAL SAFETY STANDARDS environment. It sets the stage for heat stress and even heat
stroke, the potentially fatal collapse of the temperature-
regulating mechanism.

Warm-Up and Cool-Down Exercise In hot environments, the body is able to maintain
temporary thermal balance during exercise through
There are important things to consider whenever you
circulatory adjustments and evaporation of sweat.
participate in any physical activity.
However, the body responds differently in a hot, dry
A. Warm-up Exercises environment. The body actually gains heat when the air
temperature exceeds the temperature of the skin. Under
One factor that must be emphasized is the need for a these conditions, the evaporation of sweat allows the
warm-up before participating in any activity. A warm-up is maintenance of thermal equilibrium. When humidity is also
any activity that prepares your muscles, joints, and your high and evaporation cannot take place, the body
entire body system for strenuous activity. warm-up temperature continues to rise, and performance is severely
exercises help to prepare your body mentally and impaired.
physically in different activities.
 Is it safe to exercise in hot weather?
B. Cool-Down Exercises
 Prolonged, vigorous exercise can be dangerous in  Slow, shallow breathing and feet because heat is
hot and humid weather. Heat from exercise is released  Slow, weak pulse lost through the
in the form of sweat, which cools the skin and the  Walking becomes extremities.
blood circulating near the body surface as it clumsy and tendency of  Do not let the victim lie
evaporates. The hotter the weather, the more water the wanting to lie down and down and rest since the
body loses through sweat; the more humid the rest escalates core temperature is
weather, the less efficient the sweating mechanism is dropping. Without
at lowering body temperature. treatment, one might lose
consciousness and die.
If you lose too much water or if your body
 Transport the victim to a
temperature rises too high, you may suffer from heat
medical facility as quickly
disorder such as heat exhaustion or heat stroke. Use
as possible
caution when exercising if the temperature is above
80F or if the humidity is above 60%. To exercise
safely, watch for the signals of heat disorder, Constricting blood vessels (vasoconstriction)
regardless of the weather. increases the stimulating capacity of the skin, but it also
results in a marked reduction in the temperature of the
extremities. Protective vasoconstriction often leads to
discomfort in the fingers and toes. Blood is rerouted to the
Tips when Exercising in the Heat/Hot Weather
deeper, more vital body organs.
 Slow down exercise and add rest breaks to
To relieve pain, it is necessary to warm the
maintain prescribed target heart rate. As you
affected area or raise the core temperature. While shivering
become acclimatized, you can gradually increase
may cause some increase in temperature, gross muscular
intensity and duration.
activity is far more effective in restoring heat to the
 Drink 2 cups of fluids 2 hours before you begin
troubled area. Shivering is the defense mechanism of the
exercising and drink 4-8 ounces of fluid every
body against cold.
10-15 minutes during exercise (more frequently
during high intensity activities). Core temperature is the temperature of the deep
 Wear clothing that “breathes,” allowing air to organs. The temperature of the body is normally at 37
circulate and cool the body. Wearing white or degrees Celsius or 98.6 degrees Fahrenheit. It adjusts to
light colors will help by reflecting rather than enzyme activity within the muscles. Changes in core
absorbing heat. A hat can keep direct sun off your temperature can be reflected in the skin.
face. Do not wear rubber, plastic, or nonporous
clothing.
 Rest frequently in the shade.
Overexertion or Overtraining
 Slow down or stop if you begin to feel
uncomfortable. Watch for the signs of heat This refers to the detrimental cause of excessive
disorders. If they occur, act appropriately. training.

Some individuals engage in too much physical

activity. Some exercisers and athletes often push
Hypothermia
themselves too hard in their pursuit of high-level
Excessively low body temperature, characterized performance. Thus, they are susceptible to a variety of
by uncontrollable shivering, loss of coordination, and hyperkinetic conditions known as overload syndrome.
mental confusion. This condition is characterized by fatigue, irritability, and
sleep problems, as well as increased risks for injuries.
This occurs when the body begins to lose heat
faster than it can be produced. Prolonged exertion leads to In an over-trained status, performance is known
progressive muscular fatigue. As exposure continues and to decline sharply and this can cause individuals to train
additional body heat is lost, the cold reaches the brain. One even harder. This dip in performance may be mistaken for
loses judgment and the ability to reason. Speech becomes dip in physical effort so the exerciser or athlete increases
slow and slurred and control of the hands is lost. the effort to pull up the performance.

Signs, Symptoms, and Treatment of Hypothermia A useful physical indicator of overtraining is a

Signs and Symptoms Treatment slightly elevated morning heart rate (4 or 5 beats more
Early Signs  If the victim is than normal values). Essentially, an elevated morning
 Shivering unconscious, open airway heart rate reveals that the body has to work too hard to
 Pale, cold skin and check for breathing. recover from the exercise and is not in its normal resting
 If the victim is mode.
 Cold environment
conscious, bring to shelter When doing resistance training, an individual is
As the condition worsens or keep in warm room. likely overtraining and may not reap the full benefits of the
 No shivering, even  Replace wet clothes with program if the body is not allowed to recover completely in
though the person is cold dry ones. 2 or 3 days after maximal effort. Decrease in total number
 Increasing drowsiness  Give high energy foods of sets or exercises, or both, is recommended.
 Irrational behavior and and warm drinks.
confusion  Cover the head, hands,
 You also need to pace your workout properly to Gym or weights area
avoid staleness. Staleness, or getting bored or uninterested,
is usually a consequence of overtraining. These are usually indoor facilities with different
types of equipment such as machine weights, free weights,
When you engage in aerobic, muscle-, and bone- balls, exercise machines (e.g. treadmill, stationary bike,
strengthening activities, you are likely to make use of rower, stair climber), mats, etc. They are strategically
different equipment and facilities. These resources help in positioned to allow maneuverability and easy access for all
your enjoyment and participation so you have to care for those who work out.
them. As a courtesy to other individuals who also make use
of these equipment and facilities, you always need to The different equipment are also accessible to all
observe the proper manners or etiquette inside a gym. because the gym or weights area is accessible to everyone
who works out. Hence, it is expected that you observe
Depending on the venue or facility, there is a proper behavior during and after working out. Here are
specific decorum expected from those who use them. The some of them:
following are the different venues with its commonly
expected etiquette.  Avoid monopolizing use of the equipment. Share
it with others by taking turns using them.
 Return equipment to its proper place.
Proper Use of Equipment and Facilities  Do not slam or drop weights.
 Wipe off drinks and sweat off equipment and
Playing court or field floor.
 Lower volume of music or wear earphones.
A playing court or field may be found indoors or  Minimize grunting, refrain from yelling and
outdoors, depending on the sport. Venues and facilities are using profanity.
usually ready-to-use where minimal setup is needed since  Wear appropriate clothes including footwear. Do
these are specifically catered to a certain sport (e.g. not take them off to look at your body in the
basketball, football). However, some venues need to set up mirror.
some equipment first, like volleyball, tennis, badminton,
table tennis, taekwondo, judo, etc.

Depending on the venue arrangements (i.e., Some gyms or weights areas have some reminders
rented or otherwise), those who utilize and set up posted on strategic locations so that users will always be
equipment are expected to properly fix, return, or store the reminded. Read them and make sure to follow them to have
equipment after use. It is common manners to keep the a worry-free time working-out.
venue clean and as orderly as possible after use. Here are
some examples:

 Wipe off wet spots caused by drinks and

sweat
 Throw away used supplies and equipment
like empty water bottles, athletic tapes,
shuttlecock feathers in badminton, etc.

Dance areas or studios

These are either open or enclosed spaces with

fullsized mirrors on one or more sides. They usually cater
to different types of dancers, which is why most have
wooden or metal railings called barres. Speakers and music
players are usually available for use and are set up in
strategic locations (i.e., at the corners or center).

Like in playing courts and fields, depending on

the venue arrangements, users of dance area or studios are
expected to keep music players after use, turn off lights and
ventilation when not in use, and maintain the venue orderly
for the next users. Below are other expectations when using
dance areas or studios:

 Keep footwear and other belongings on the

sides or designated spots (i.e. lockers,
benches, tables)
 Wipe off wet spots caused by drinks and
sweat on the floor.
 If it is an open area, keep music at accepted
volume so as not to disturb other users.
 Know the studio schedule every time so that
you will not be rushed to move out for the
next users.