Physical Education and

Health 1
for Grade 11 SHS Learners

Learning Activity Sheets

(LAS 3, Week 5-6: Quarter I)
Introductory Message

This Learning Activity Sheet aims to guide the senior high students
in finding physical activities that they can maintain for the rest of their
lives. It equips students with 21st century skills that enhance them as
independent learners as well as leaders in their community. This module
reviews students’ knowledge on various recreational activities and
encourages them to practice these activities to increase should be
viewed as vehicles of learning important like skills such as
communication, collaboration, time management, and environment
protection.

Through the collaborative efforts of Master Teachers of the

different Senior High School Physical Education subject handlers, this
learners’ module was developed. The module is patterned from the Most
Essential Learning Competencies for P.E.& Health for grade 11 students
preferably.

Supplementary materials such as pictures, videos, and other

online sources are embedded as QR codes which can be accessed
through mobile phones. While teachers cannot be replaced by
technology, in this way students are given an opportunity to be
responsible and take charge of their own learning.

The Most Essential Learning Competencies

1. Observes personal safety protocol to avoid dehydration,
overexertion, hypo-and hyperthermia during MVPA
participation.

After going through this learning activity sheet, students will:

1. Observe personal safety protocol to avoid dehydration,

overexertion, heatstroke and hypothermia during moderate to
vigorous physical activity participation
2. Display initiative, responsibility, and leadership in fitness activities
3. Realize one’s potential for health and fitness related career
opportunities.
 Lesson

Exercise for Fitness

4

Directions: Ask yourself make a checklist of the important things

needed by exercises during the following:

a. Summer time in your community

b. Playing with your friends and family

c. Rainy season

Reading:

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

some personal safety precautions to avoid certain conditions related to physical activity
participation.
These conditions include dehydration, overexertion, hypothermia, and
hyperthermia.Each of these conditions should be taken seriously because each poses
health risks to an exerciser.
These conditions are usually associated with exercising in different types of
environment, like a hot or cold environment. However, dehydration and overexertion
may be experienced even when exercising in environments that do not have extreme
temperatures.
Each condition will be discussed with ample safety precautions to guide you as you
engage in moderate to vigorous physical activities.
Warm-Up and Cool-Down Exercise

There are important things to consider whenever you participate in any

physical activity.

A. Warm-up Exercises
One factor that must be emphasized is the need for a warm-up
before participating in any activity.
A warm-up is any activity that prepares your muscles, joints, and your
entire body system for strenuous activity. Warm-up exercises help to
prepare your body mentally and physically in different activities.

B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to
start and finish properly. You also need to be cool-down activities after
you exercise. A cool-down is a period of three to five minutes of activities
with lesser intensity. A cool-down helps your body return to normal state
resting rate
Your Body Conditions During Moderate to Vigorous Physical
Activities

Your body may experience different feelings or conditions while

you are engaging in moderate to vigorous activities. Take note of their
body conditions

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.
Thirst. Thirst is a sensation of dryness in the mouth and throat
associated with a desire for liquids. Maintaining water balance is an
important consideration during exercise. Physical activity results in
increased heat production, and evaporation of sweat from the skin
allows the body to dissipate this heat and maintain a normal body
temperature. The amount of fluid lost as sweat varies according to
factors such as the intensity and duration of activity and the air
temperature or humidity.

Most of the time, an individual waits for thirst to kick in before

replenishing lost water. However, it is advisable to replenish lost fluids
even before feeling.

Thirsty
This is especially important when an individual exercises in the heat or
does so for an extended period of time.

Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercises
and athletes often push themselves too hard in their pursuit of high-level
performance. Thus, they are susceptible to a variety of hyperkinetic
conditions known as overload syndrome. This condition is characterized
by fatigue, irritability, and sleep problems, as well as increased risks for
injuries.
In an over-trained status, performance is known to decline sharply
and this can cause individuals to train even harder. This dip in
performance may be mistaken for dip in physical effort so the exerciser
or athlete increases the effort to pull up the performance.
A useful physical indicator of overtraining is a slightly elevated
morning heart rate (4 or 5 beats more than normal values). Essentially,
an elevated morning heart rate reveals that the body has to work too
hard to recover from the exercise and is not in its normal resting mode.
When doing resistance training, an individual is likely overtraining
and may not reap the full benefits of the program if the body is not
allowed to recover completely in 2 or 3 days after maximal effort.
Decrease in total number of sets or exercises, or both, is recommended.
You also need to pace your workout properly to avoid staleness.
Staleness, or getting bored or uninterested, is usually a consequence of
overtraining.

Hyperthermia

This is an alarming rise in body temperature, which is an effect of

exercising in a very humid environment. It sets the stage for heat stress
and even heat stroke, the potentially fatal collapse of the temperature-
regulating mechanism.
In hot environments, the body is able to maintain temporary
thermal balance during exercise through circulatory adjustments and
evaporation of sweat. However, the body responds differently in a hot,
dry environment. The body actually gains heat when the air temperature
exceeds the temperature of the skin. Under these conditions, the
evaporation of sweat allows the maintenance of thermal equilibrium.
When humidity is also high and evaporation cannot take place, the body
temperature continues to rise, and performance is severely impaired.

Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid

weather. Heat from exercise is released in the form of sweat, which
cools the skin and the blood circulating near the body surface as it
evaporates. The hotter the weather, the more water the body loses
through sweat; the more humid the weather, the less efficient the
sweating mechanism is at lowering body temperature.
If you lose too much water or if your body temperature rises too
high, you may suffer from heat disorder such as heat exhaustion or heat

if the humidity is above 60%. To exercise safely, watch for the signals of
heat disorder,
regardless of the weather.

Heat Acclimatization

On the first day of vigorous exercise in hot weather, one may

experience near maximal heart rate, elevated skin and core
temperatures, and severe fatigue. But after a few days of similar
exposure, the same task can be accomplished with a reduced heart rate,
made possible by improved blood distribution and increased blood
volume. Skin and core temperatures are lower,
since sweating begins at a lower temperature.
Highly fit individuals become acclimatized in 4 days while
sedentary ones
take about 8 days. The best way to get acclimatized is to work in the
actual conditions (temperature and humidity) one has to endure.

Tips when Exercising in the Heat/Hot Weather

 Slow down exercise and add rest breaks to maintain prescribed target
heart rate. As you
become acclimatized, you can gradually increase intensity and duration.
 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).
 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.
 Rest frequently in the shade.
 Slow down or stop if you begin to feel uncomfortable. Watch for the
signs of heat
disorders. If they occur, act appropriately

Cold temperatures do not pose a threat similar to that posed by

hot, humid condition because of the metabolic heat generated through
exercise. In the Philippines, there are only a number of places where
cold temperatures can be experienced. Even so, exercisers should be
aware that severe exposure to low temperatures and high winds can
lead to frostbite, hypothermia, and even death.

Hypothermia

Excessively low body temperature, characterized by uncontrollable

shivering, loss of coordination, and mental confusion
This occurs when the body begins to lose heat faster than it can be
produced. Prolonged exertion leads to progressive muscular fatigue. As
exposure continues and additional body heat is lost, the cold reaches
the brain. One loses judgment and the ability to reason. Speech
becomes slow and slurred and control
of the hands is lost.

SIGNS OF SYMPTOMS OF HYPOTHEMIA

SIGNS/SYMPTOMS TREATMENT
Early signs If the victim is unconscious, open
 Shivering airway
 Pale, cold skin and check for breathing.
 Cold environment
As the condition worsens shelter
 No shivering, even though the or keep in warm room.
person is
cold
 Increasing drowsiness drinks.
 Irrational behavior and confusion
because
heat is lost through the extremities.
 Slow, shallow breathing
 Slow, weak pulse
rest
 Walking becomes clumsy and since the core temperature is
tendency of dropping.
wanting to lie down and rest Without treatment, one might lose
escalates consciousness and die.
 facility
as quickly as possible

Constricting blood vessels (vasoconstriction) 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
deeper, more vital body organs.
To relieve pain, it is necessary to warm the affected area or raise
the core temperature. While shivering may cause some increase in
temperature, gross muscular activity is far more effective in restoring
heat to the troubled area.

Shivering is the defense mechanism of the body against cold.

Core temperature is the temperature of the deep organs. The
temperature of the body is normally at 37 degrees Celsius or 98.6
degrees Fahrenheit. It adjusts to enzyme activity within the muscles.
Changes in core temperature can
be reflected in the skin.

 Is it safe to exercise in cold weather?

If you dress warmly in layers and do not stay out in very cold
temperatures for too long, exercise can be safe even in subfreezing
temperatures. Take both the temperature and wind-chill factor into
account when choosing clothing. Cold weather clothing provides an
insulating barrier to air and can be removed as temperature rises and
put back on as it falls.
Wool may be used as well as windproof or rainproof ones. Dress in
layers so you can remove them as you warm-up and put them back on if
you get cold. A substantial amount of heat loss comes from the head
and neck, so keep these areas covered. In subfreezing temperatures,
protect the areas of the body most susceptible to frostbite such as the
fingers, toes, ears, nose, and cheeks with warm socks, gloves, cap, or
hood. Wear clothing that “breathes” and will absorb or drain moisture
away from your body to avoid being overheated by trapped perspiration.
Warm up thoroughly and drink plenty of fluids.

Cold Acclimatization. This refers to metabolic adjustments are done as

well as improved tissue insulation. Large body mass, short extremities
and increased levels of body fat help to get acclimatized to cold weather.

Others Concerns:

Heat Rash – also called prickly heat, is a benign condition associated

with a red, raised rash accompanied by sensations of prickling and
tingling during sweating. It usually occurs when the skin is continuously
wet with un-evaporated sweat. It is generally localized to areas covered
by clothing.

Heat Syncope – heat collapse, is associated with rapid physical fatigue

during overexposure to heat. This results in dizziness or fainting. It is
quickly relieved placing the individual in a cool environment and
replacing fluids.
Sun protection factor (SPF). Sunscreen applied to the skin can help
prevent many of the damaging effects of ultraviolet radiation. A
sunscreen’s effectiveness in absorbing the sunburn-inducing radiation is
expressed as the sun protection factor (SPF). An SPF of 6 indicates that
an individual can be exposed to ultraviolet light 6x longer than without a
sunscreen.

Learning Engagement no.1 analyzing fluid replenishment

advertisement

Directions: Show different sports-related advertisements on fluid

replenishment. Ask the students to take note of the claims presented in
the advertisements like replenishment information, effects of drinking the
product, etc.

 Make sure to present clear pictures of the different advertisements.

 Print the picture on a separate sheet of bond paper ( short)
 Be sure to label and describe each.

Example:
Description:________________________________________________
_________________________________________________________
_________________________________________________________

Learning Engagement no. 2 Donaire in Cebu

Directions: Present the case of Nonito Donaire, Jr.’s April 23, 2016 title
defense fight against Zolk Bedak in Cebu. Around that time, the
Philippines was experiencing one of the hottest temperatures. Ask the
students what the two boxers needed to do to be able to give out their
best in such hot temperature.
 You can show video reports on Donaire’s training regimen to
prepare for his fight in Cebu or present newspaper clippings
instead. Emphasize those athletes like the two boxers need to
adjust their training regimens and nutrition to suit the event venue
conditions and weather temperatures.
 You can also add here other athletes’ adjustments in similar
conditions such as Manny Pacquiao fighting in the US, Philippine
Azkals playing in Europe, etc to emphasize the next topic.

Take note:
 Place this in a long bond paper
 Be sure to describe what happened during the fight
 If you have picture clip in the newspapers or any form of media..
You can have it.

SUMMARY: WHAT TO DO:

A. LAS WEEK 1-2

 Review - 10 pts
 Learning Engagement no. 1 - 50 pts
 Learning Engagement no. 2 -50 pts
 Learning Engagement no. 3 - 50 pts
 PERFORMANCE TASK NO. 1 - 100 pts TOTAL=260 pts.
B. LAS WEEK 3-4
 Review - 10 pts.
 Learning Engagement no. 1 -50 pts.
 Learning Engagement no. 2 -50 pts
  Learning Engagement no. 3 - 25 x2= 50 pts TOTAL= 170 pts.
C. LAS WEEK 5-6
 Review - 50 pts.
 Learning Engagement no. 1 -100 pts
 Learning Engagement no. 2 -100 pts TOTAL= 150 pts.

GRAND TOTAL= 580 POINTS

Take note format for your answer sheets.. Please be guided accordingly. Please
follow. The teacher will add additional points if you will follow the directions carefully.

Grade 11- PE AND HEALTH SUBJECT SHOULD USE YELLOW PAD…..

Name:_______________________________________________________ ( ALL CAPS)

Subject: PHYSICAL EDUCATION AND HEALTH 1

Teacher: _______________________________

Year and Strand:_______________________________________________________

Learning Activity Sheets no. _______________________________________________

Date Submitted:_________________________________________________________

Student’s Signature:______________________________________________________

Parent’s/Guardians Signature:______________________________________________

Compiled by:

WINSTON C. LLANOS
PE Teacher