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Department of Education
National Capital Region
SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 3
1st Semester
Module 3: Safety and Health

Writer : Leah Bulay-Og

Cover Illustrator: Hanns Arianne M. Gasoc

Government Property
NOT FOR SALE
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 What I Need to Know
This Module was design & written to help you to understand the concept of safety
protocol to avoid dehydration, overexertion, hypothermia, and hyperthermia,
during MVPA’s participation. It also includes the proper etiquette and safety while
participating in physical activity.

The lesson is arranged to follow the standard sequence of the course.

The module in lessons is all about:

Personal safety protocol to avoid dehydration, overexertion, hypo-and hyperthermia

during MVPA participation.

Learning Competencies and Objectives:

MELCS
 Engages in moderate to vigorous physical activities (MVPA’S) for at
least 60 minutes most days of the week in a variety settings in-and
out-of-school.
 Observes personal safety protocol to avoid dehydration, overexertion,
hypo-and hyperthermia during MVPA participation.
 Demonstrates proper etiquette and safety in use of facilities and
equipment.
 Participates in an organized event that addresses health & fitness
issues and concerns.
 Organizes fitness event to a target health issues or concern.
OBJECTIVES
1. Recognize the proper hydration before engaging into MVPA’s.
2. Analyze and compare the signs and symptoms of dehydration &
overhydration.
3. Identify the cause, sign and symptoms, treatment and prevention of
overexertion while engaging physical activity.
4. Differentiate hypothermia and hyperthermia and its prevention while
engaging to physical activity.
5. Classify the common dance injuries and how to treat and prevent
while engaging in dance activity.
6. Create and perform dance activity that will encapsulate the topic
discuss in the module.

What ICity
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TRUE OR FALSE:
1. Stop if you feel pain. Continuing to dance will only make the injury worse.
2. Using R.I.C.E first aid measures can relieve pain, limit swelling and protect
the injured tissues, all of which help speed healing.
3. Routine exercise and stretching can help prevent overexertion.
4. Immediate treatment for overexertion is to stop the task or activity and rest.
5. Good posture is one of the reasons why we experience overexertion.
6. Hypothermia is a rise in core body temperature while hyperthermia is a
drop.
7. Low cost measures like light dressing, wet clothing, keeping wet with sweat,
fans, air conditioning are very effective in preventing hyperthermia.
8. Hydration, also called water excess or water intoxication, is a condition in
which the body contains too much water.
9. Water is one of the most vital, performance enhancing nutrients dancers
require, and the more energy a dancer expends, the greater their fluid needs.
10.Dehydration occurs when your body does not have as much water as it
needs. Without adequate, your body cannot function properly.

What’s In

1. What are the different Physiological indicators that is important if you are
engaging in MVPA’S? Enumerate and explain.

1.________________________________________________________________________
2.________________________________________________________________________
3._______________________________________________________________________

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 What’s New

Down
Across 1. It is the process of
3. is the condition of having replacing water in the body
a body temperature greatly 2. It refers to excessive
above normal physical and
skeletomuscular that
results in discomfort or
injuries

What is It

Most of the physical activity like dancing will make you sweat more than
others. If you are hydrated, your body will be keeping itself from high
temperature. If you help your body promote heat loss when dancing, you
will see an improvement in your vigorous physical activity. Drink sufficient
water all through the day, not just when you are thirsty, and you might
surprise yourself at your next dance activity. Sweat loss during vigorous
physical activity tends to be significantly more than during engagement in
light activities. So, drink up! Give your body what it needs so you can give
the best move that you want!

Water is one of the most vital, performance enhancing nutrients

dancers require, and the more energy a dancer expends, the greater
their fluid needs. Fluid requirements can vary greatly from dancer to
dancer, related to genetics, body size, body type, fitness levels,
environment, and exercise intensity

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Dehydration occurs when your body does not have as much water as it
needs. Without adequate, your body cannot function properly. You can have
mild, moderate, or severe dehydration depending on how much fluid is
missing from your body.

Overhydration, also called water excess or water intoxication, is a condition

in which the body contains too much water.

Everyone’s fluid needs are different, especially depending on the level of

physical activity they endure. The average person should consume
approximately two liters of water, which is about eight glasses of fluid daily.

HYPOTHERMIA VS HYPERTHERMIA

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Weather conditions is very much important to consider before starting your
physical activity.

https://assistonehealth.files.wordpress.com/2015/07/hot.jpg

Hypothermia is a condition whereby the temperature of your body falls to a

level at which your vital organs can no longer function and begin to shut
down. The condition can develop rapidly and is caused by cold, wet, and/or
windy weather which cools the body at a rate faster than the body can
produce heat. A lack of energy-producing food and proper clothing will
heighten the speed at which hypothermia will affect you. Always remember
to bring extra clothing. It is important to hike at the speed of the slowest
member of your party. Take frequent breaks and keep a close watch for
members experiencing signs of fatigue.

PREVENTION OF HYPOTHERMIA

 proper clothing and abstaining from alcohol.

 rewarming is the recommended method of treatment for hypothermia.
Passive, external rewarming involves dry warm clothes and moving to
a warm environment.

Hyperthermia is a result of the body being over heated. Causes can be

physical activity, moderate to high ambient air temperature, onset of
dehydration as a result of losing too much sweat without adequate water
intake to replenish your system, solar or reflected radiation, improper
clothing which does not allow for evaporation [cooling] of sweat, a low fitness
level and or additional workload of carrying excessive weight.

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PREVENTION OF HYPERTHERMIA

Low cost measures like light dressing, wet clothing, keeping wet with sweat,
fans, air conditioning are very effective in preventing hyperthermia.

What is the difference between Hypothermia and Hyperthermia?

• Both conditions are due to overwhelmed body mechanisms.

• Hypothermia is a drop in core body temperature while hyperthermia is a
rise.
• Hypothermia triggers the heat preserving mechanisms while hyperthermia
triggers the heat loss.
• Rewarming treats hypothermia while cooling treats hyperthermia.

People dance for a variety of reasons: for fun, recreation and for health.
Dance can be social or performed for an audience. It can also be ceremonial
or competitive. Dancing is a great way to be more active and offers a wide
range of physical and mental benefits.

However, the range of body movements, repetition and speed of movement

can put you at risk of an injury, particularly if you are new and learning
unfamiliar steps. You can help reduce your risk of injury by being aware of
some of these risk factors.

What Are the Signs and Symptoms of Overexertion?

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Overexertion can happen to anyone, not just high-performance athletes.
There are signs alerting you to slow it down and take a break or rest from
your current activity. Overexertion symptoms should be taken seriously to
avoid more serious injuries.

What Causes Overexertion?

Overexertion is thought to be reserved for injuries in the workplace, when
performing a task becomes too much for a person. But it can actually
happen to anyone at any time while performing:

 Extreme physical labor at home

 Sports
 Exercise
 Motion-control video games
 Woodworking hobby
 Handling heavy objects
 Reaching
 Prolonged bending at waist
 Poor posture
 Exposure to vibration against body

Treatment of Overexertion Injuries

Immediate treatment for overexertion is to stop the task or activity and rest.
Take stock of any signs and symptoms of overexertion and treat the
symptom. Use ice or heat compresses for muscle and joint soreness or
stiffness. With muscle knots or tension, have a warm bath infused with
Epsom salts for relief.

OVEREXERTION PREVENTION

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Routine exercise and stretching can help prevent overexertion. Strength
training to maintain a strong core also can be beneficial. Use these safe
lifting techniques:

• Stretch and warm up before lifting

• Keep your back straight
• Bend your knees
• Never bend or twist your back when lifting
• Never lift with arms extended
• Make sure your footing is solid with your feet shoulder-width apart
• Keep the load being lifted close to your body
• Lift with your legs, not your back
• Limit the amount of weight you carry
• Get help to carry heavy, bulky, or large loads
• Keep pathways clear to avoid tripping
Whether at work or at home, you can take steps to prevent overexertion.

COMMON DANCE INJURIES

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.

WHAT TO DO IF YOU INJURE YOURSELF WHEN DANCING

If you injure yourself when dancing, suggestions include:

 STOP IF YOU FEEL PAIN. Continuing to dance will only make the
injury worse.
 Treat all soft tissue injuries (such as bruises, sprains and strains)
with Rest, Ice, Compression (bandage the swollen area) and Elevation
(R.I.C.E.). Using these four immediate first aid measures can relieve
pain, limit swelling and protect the injured tissues, all of which help
speed healing.
 Seek advice from your doctor as soon as you can. A proper diagnosis
is important.

Don’t resume dancing until you have fully recovered from your injury.
Returning to dance too soon will turn an acute injury (an injury that occurs
suddenly) into a chronic injury (an ‘overuse’ injury that gradually worsens
over a long time).
THINGS TO REMEMBER
 Choose a dance style that is appropriate to your level of fitness.
 Wear professionally fitted shoes appropriate to your style of dance.

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  Warm up thoroughly before you start dancing and include stretches.

What’s More
1. Identify which one is experiencing Hypothermia or Hyperthermia. On the
LEFT side of each picture write the CHARACTERISTICS and on RIGHT side
of each picture write the TREATMENT if you experience Hypothermia or
Hyperthermia.

2. Fill the table about the dehydration and overhydration signs and
symptoms and on the third column write proper hydration while
engaging to MVPA’s.

DEHYDRATION OVERHYDRATION PROPER HYDRATION

3. Fill the table about the Cause, Signs and Symptoms and Treatment of
OVEREXERTION.

SIGNS & SYMPTOMS OVERHYDRATION PROPER HYDRATION

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 4. Identify the common injury encountered in dancing and first aid to be
given and the things should be remembered before engaging in dance
activity.

COMMON INJURY FIRST AID THINGS TO REMEBER

What I Have Learned

1. I realized that dehydration and overhydration is both…….
2. I learned that overexertion occurs when…….
3. I understand that hypothermia and hyperthermia become life
threatening when…..

What I Can Do

Let’s do the “WATTAH WATTAH FESTIVAL” to the tune of “WAKA WAKA”

Festival dances are cultural dances performed to the strong beats of

percussion instruments by a community of people sharing the same culture
usually done in honor of a Patron Saint or in thanksgiving of a bountiful
harvest. In our NEW NORMAL situation, we will do it in a VIRTUAL
performance.

The WATTAH WATTAH FESTIVAL is a celebration of thanksgiving done in

the traditional “basaan” or dousing of water among children and grown-ups
on the streets as a way of sharing the blessings.

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  Teacher will divide the class into four (4) VIRTUAL GROUP. Each
group must have a leader that will assign the task for each member.
 Each member will create dance move or steps that imitating the
movement of “basaan” and “buhusan” (example: holding of pales and
splashed the water). Each group must complete at least five (5) steps
and it will be accompanied by WAKA WAKA music by Shakira. Or you
can choose to any jingle from Marikina Shoe Festival.
 Each dance steps will be recorded in your cell phone by using
different video application. The leader will combine all the video
presentation and send it to the member who will edit the whole
VIRTUAL PERFORMANCE.
 BEFORE THE DANCE PRESENTATION other group members
(not dancers’ member) will do the chant about the ff:
GROUP I – Proper Hydration
GROUP II - How to avoid Hypo & Hyperthermia
GROUP III – Overexertion Prevention
GROUP IV- First Aid in Dance Injuries and things to Remember
Before Engaging to Dance Activities.

NOTE: Teacher must provide rubrics for the virtual presentation.

Assessment
TO A MORE FIT, AND HEALTHY BODY!
ESSAY: Relate the following topics on the statement above.
GROUP I – HYDRATION
GROUP 2 - HYPOTHERMIA & HYPERTHERMIA
GROUP 3 – OVEREXERTION
GROUP 4 – DANCE SAFETY
NOTE: Teacher please provide rubrics for essay writing.

Additional Activities
Plan within your family or friends how to achieve healthy lifestyle by proper
hydration, choosing the right workouts and proper clothing suitable for our
weather, ways to prevent overexertion and dance activities for all.

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 DANCE PROPER CLOTHING WAYS TO PREVENT
ACTIVITIES HYDRATION OVEREXERTION

Example : Water Intake

Moderate Zumba Before- 2 glasses Light clothes We do stretch before

During- 1 glass and after the activity.
After – 3 glasses Rubber shoes

References

Turpio,.HOPE 1 Health-Optimizing Physical Education. Scolaire Publishing.

2016
Websites
Dancer Health Tips: Exertional Heat-Illness and Dehydration
https://danceusa.s3.amazonaws.com/page_uploads/Heat%20Illness%20&
%20Dehydration%2010.26.15.pdf
Dancing - preventing injury
https://www.betterhealth.vic.gov.au/health/HealthyLiving/dancing-
preventing-injury
Dancing - preventing injury
https://www.betterhealth.vic.gov.au/health/HealthyLiving/dancing-
preventing-injury
Difference Between Hypothermia and Hyperthermia
https://www.differencebetween.com/difference-between-hypothermia-and-
hyperthermia/#:~:text=Hypothermia%20and%20Hyperthermia%20are
%20conditions%20associated%20with%20overwhelmed,heat%20than%20it
%20loses%20it%20is%20called%20hyperthermia

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Fluid for Dancers
https://www.onedanceuk.org/wp-content/uploads/2017/11/DUK-Info-
Sheet-15-Fluid-for-dancers.pdf
JPEG Assist one health
https://assistonehealth.files.wordpress.com/2015/07/hot.jpg
How to observe personal safety protocol to avoid dehydration, overexertion,
hypothermia and hyperthermia during mvpa participation?
https://brainly.ph/question/1241660
Overexertion: Causes, Symptoms, Treatment, and Prevention [SafetyShort]
https://www.redhearttraining.com/post/overexertion-causes-symptoms-
treatment-and-prevention-safetyshort
Overhydration
https://medical-dictionary.thefreedictionary.com/overhydration
Tips for preventing physical overexertion
Submitted by Lisa Linck
https://www.k-state.edu/today/announcement/?id=1281
THE IMPORTANCE OF HYDRATION FOR DANCERS
https://belladivadance.com/importance-hydration-dancers/
What is Dehydration? What Causes It?
https://www.webmd.com/a-to-z-guides/dehydration-adults#1

Videos

Pictures
Hypothermia VS. Hyperthermia
https://assistonehealth.files.wordpress.com/2015/07/hot.jpg

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City of Good Character
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 Development Team of the Module

Writer: LEAH S. BULAY-OG

Editors: SALVE ANDES-FAVILA
Reviewers:
Illustrator: Roxanne R. Tamayo
Layout Artist: Roxanne R. Tamayo (JDPNHS)
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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