Lesson 1 – Rate of Perceived Exertion

Rate of Perceived Exertion (RPE) - is a way of measuring physical activity intensity level.

Perceived exertion - It is based on the physical sensations a person experiences during physical activity,
including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle
fatigue.

Ways to Monitor Exercise Intensity

1. Borg Scale – It matches how hard you feel you are working with numbers from 6 to 20. The scale
starts with “no feeling of exertion,” which rates a 6, and ends with “very, very hard,” which rates
a 20. Dr. Gunnar Borg, who created the scale, set it to run from 6 to 20 as a simple way to
estimate heart rate—multiplying the Borg score by 10 gives an approximate heart rate for a
particular level of activity.
2. Talk test - measures how easy or hard it is for you to hold a conversation while exercising to
gauge how intense your workout.
3. Target Heart Rate – it is the most accepted way to monitor physical activity intensity is
determine whether a person's pulse or heart rate is within the target zone during physical
activity. To use this method, you first have to figure out your maximum heart rate — the upper
limit of what your cardiovascular system can handle during physical activity. (roughly calculated
as 220 minus your age)

Lesson 2: Personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia

Injuries - physical harm or damage to someone's body caused by an accident or an attack

1. Dehydration refers to a state where there is an inadequate amount of fluid in the body. People
who participate in endurance sports or long workouts are particularly at risk of becoming
dehydrated quickly. A person is considered dehydrated when they have lost more than 2% of
their body weight during exercise. All levels of dehydration impair physical performance, even
mild dehydration. It reduces physical performance by increasing heart rate and reduces mental
function and skill level.

How to treat dehydration during physical activities?

If you become moderately dehydrated while exercising, you can usually alleviate the symptoms by doing
the following:
• Stop exercising and rest.
• Get out of the sun and lie down in a cool spot.
• Drink water to replace lost fluids and minerals.
• Rest for the next 24 hours and continue to drink a lot of fluids.

2. Overexertion refers to excessive physical and skeletomuscular that results in discomfort or

injuries. Overexertion injuries are commonly referred to strains and sprains
First Aid Treatment
 Rest the strained muscle
 Ice the muscle area (20 minutes every hour while awake)
 Compression can be gently applied with an elastic bandage, which can both provide
support and decrease swelling
 Elevate the injured area to decrease swelling
3. Hypothermia - a decrease in the core body temperature to a level at which normal muscular and
cerebral functions are impaired.
First Aid Treatment
 Move the person out of the cold. 
 Remove wet clothing
 Apply hot compress
 Cover the person with blankets. 
 Provide warm water. 
 Don't apply direct heat
4. Hyperthermia is when the body temperature rises to levels higher than normal
First Aid Treatment

 Try to get to a cool location

 Drink cold water or electrolyte-filled sports drinks.
 Apply cold packs under your arms and groin area

Lesson 3 – Resources the school should have in case of emergency

Bandages:

• Elastic bandages: Use to support joint injuries, hold dressings in place, put pressure on wounds to stop
bleeding, and to reduce swelling

• Triangular bandages: use as either a bandage or sling, or, if sterile, as a dressing for large wounds and
burns.

 Gauze pads as dressings - To use as padding, or as swabs to clean around wounds

 adhesive tape - To hold dressings in place or to hold the loose end of bandages
 Scissors, shears and tweezers - To cut sterile pads, bandages or sticky tape to the right length.
You can also use them if you need to cut someone’s clothing
  Plasters: Use for small cuts and grazes.
  Sterile pad: use for more cushioning and hold it in place with sticky tape.
 Splint is a device used for support or immobilization of a limb or the spine
 Stretcher - used for moving patients who require medical care
 Hot packs - use in easing pain from both acute and chronic injuries
 Cold Packs use to treat injury if there is swelling

Lesson 4 - Proper etiquette and safety in the use of facilities and equipment

1. Take care in using facilities and equipment

2. Only use equipment that you already know how to use
3. Be alert and aware of the training area
4. Practice a good form
5. Bring back all the equipment in place after use
6. Do not monopolize the equipment
7. Leave the venue clean
8. Practice Proper hygiene and care
9. Do not loiter around the venue
10. Be nice to everybody

Facility - A place, amenity, or piece of equipment provided for a particular purpose.

Equipment - the set of physical resources serving to equip a person or thing

Etiquette - the set of rules or customs that control accepted behaviour in particular social groups