2nd Quarter

PREVENTION FOR OLDER ADULTS

Don't wait until you feel thirsty to drink. Make sure you re drinking fluids all day whether you're thirsty
or not.
Make sure water is within easy reach day and night.
Have between 6 and 8 cups of fluids a day. If temperatures are high or you have a fever, drink more.
Don't skip meals. You typically get much of your fluids from regular meals.
Drink fruit juices, sports drinks, milk, and broth, but avoid high-protein drinks and alcoholic beverages.
They can dehydrate you.
Eat a balanced diet that includes fruits and vegetables. They contain large amounts of water, salt, and
vitamins and can help prevent dehydration.

PREVENTION DURING EXERCISE

• Drink a cup of water about 4 hours before you exercise.
• Have another half-cup of water every 10 to 15 minutes while you're exercising.
• Drink water after you're done. If your body is producing plenty of light-colored urine, that's a
good sign.
Following these general rules for exercise will not only help you stay hydrated, it'll also keep your heart
rate and body temperature from getting too high, and your performance will improve.

Understanding Overexertion

WHAT IS OVEREXERTION?
• When you push yourself too hard it's known as overexertion.
• This involves physical or mental effort that's beyond your current abilities.

Overexertion depends on many factors, such as your:

• Age
• •Medical history
• Environment or workplace
• Specific activity or task
Due to these factors, different people will become overexerted at different points. We all have our own
physical and mental limits.

Overexertion can be unsafe. It can lead to serious injuries, like:

Strains
Sprains
• Fractures
It may also limit your ability to keep doing an activity in the future.
 
What can cause overexertion?
• Typically, overexertion is related to certain activities or motions.
• Let's take a closer look at some of the most common causes of overexertion.

1. REPETITIVE MOVEMENTS
 • When you repeatedly move a joint or muscle over a long period of time, it can lead to
overexertion. The repetitive movements can put strain on your body, leading to pain or
discomfort.
Repetitive movements are often associated with activities
• using a computer mouse
• typing or writing
• working on an assembly line
• kicking, hitting, or throwing a ball
• training for sports
• playing musical instruments
• sewing or knitting

2. IMPROPER
• Overexertion may stem from doing an activity or task incorrectly. This can place stress on your
muscles, bones, joints, and connective tissues and cause overexertion Injuries.
Examples of improper technique include:
• lifting items incorrectly
• sitting with poor posture
• standing in awkward positions
• using the wrong form during exercise
• not wearing knee pads while kneeling
• using the wrong gear or equipment (like chairs without
• back support)

3. SUDDEN BODY MOVEMENTS

• A sudden, forceful movement can also cause overexertion. This is more likely to happen if your
technique is incorrect.
• Abrupt movements that can lead to overexertion injuries
include:
• twisting
• bending
• pushing
• pulling
• throwing
• reaching

4. PROLONGED ACTIVITY
• If you continuously do an activity without regular breaks, you'll eventually become fatigued. The
excess physical effort can be hard on your body.
Prolonged activity might be related to:
• overtraining for a sport or physical fitness
• doing an activity or exercise too many days in a row or without sufficient breaks
• Similarly, you can develop mental overexertion after Focus in a on a cognitive activity for an
extended period of time. For instance, you may feel mentally burned out after many hours of
studying or working.

5. EXTREME TEMPERATURES
 • If you continuously do an activity without regular breaks, you'll eventually become fatigued. The
excess physical effort can be hard on your body.
Prolonged activity might be related to:
• overtraining for a sport or physical fitness
• doing an activity or exercise too many days in a row or without sufficient breaks
• Similarly, you can develop mental overexertion after Focus in a on a cognitive activity for an
extended period of time. For instance, you may feel mentally burned out after many hours of
studying or working.

What are the signs and symptoms of overexertion?

1. Pain
2. Overuse injury
3. Fatigue
4. Increased injuries or sickness
5. Difficulty breathing

HOW TO AVOID OVEREXERTION

1. Stretch and warm up your muscles before doing an activity.
2. Take breaks every 30 minutes, especially if you usually stay in the same position for many hours.
3. Do exercises, like wrist exercises, to keep your joints healthy.
4. Learn the proper technique and form for the task or exercise you're doing. Ask for help if you
don't know what the correct form is.
5. Lift heavy object with your legs. Not your back. Bend your knees before lifting any heavy items,
and keep the items tucked close to your body.
6. Avoid overexercising and switch up your routine.
7. Try to include at least 1 day of rest per week in your fitness routine.
8. Don't try to do too much too soon with physical activity. Slowly increase your activity duration,
intensity, and frequency.
9. Rest after repetitive or strenuous activities.

THE BOTTOM LINE

 *Overexertion is typically caused by repetitive movements, sudden motions, or prolonged
effort. It may also be related to incorrect technique or working in extreme temperatures. If
you're overexerted, you may develop fatigue, pain, or become more prone to injuries.
 *Overexertion isn't only physical. You can also overexert yourself mentally if you work too hard
or feel overwhelmed by too many tasks and challenges.
 *It's worth noting that overexertion doesn't mean you're weak or unable to do something.
Instead, it's a sign that your body or mind needs to rest. To avoid overexertion, take regular
breaks, don't overdo things, and pay attention to your body's warning
PERSONAL SAFETY PROTOCOL TO AVOID DEHYDRATION, OVEREXERTION, HYPOTHERMIA AND
HYPERTHERMIA DURING MVPA PARTICIPATION

PHYSICAL ACTIVITY HEALTH RISKS:

DEHYDRATION, OVEREXERTION, HYPOTHERMIA, AND HYPERTHERMIA

DEHYDRATION SYMPTOMS
 THIRST
 DRY MOUTH
 LESS FREQUENT URINATION
 DRY SKIN
 HEADACHE
 RAPID HEARTBEAT
 This chemical component is part of our body weight, organs and every system in it. Our body is
dependent on water since it is the largest component of our body.
 Dehydration can lead to different problems one of which is heatstroke that can lead to death. If
an athlete becomes dehydrated by losing I to 2 percent of his /her body weight, the result will
lead to poor performance, increasing to 3 percent may lead to more serious injuries like heat
cramps and heat exhaustion.

How Much Water Should You Drink?

Every individual has a different need for water depending on age, Gender, metabolism. level of activity
and exposure to heat. These are general guidelines litres:
 0.7 - 0.9 children below the age of 1
 1.0 - 1.2 children between the ages of 1-8
 1.4 - 1.8 young children between 9 and 18
 2.0 - 3.0 adults

HOW TO BE PTOTECTED FROM DEHYDRATION

 Drink plenty of water every day (with or without exercise)
 Take water with you when you exercise, taking outside walk, or doing errands.
 Avoid alcoholic drinks it increases dehydration
 Do not take salt tablets, or plenty of salt in your diet
 Stop working / exercising outdoors, it is advisable to do the exercises in the morning (early, in
the morning) and at night when the temperature is not on its highest peaks; (if you feel dizzy,
lightheaded or feel very tired stop immediately).

Overexertion injuries result from excessive effort:

 CARRYING
 PULLING
 LOWERING
 LIFTING
 HOLDING
 PUSHING
  Overexertion is to put too much strain or pressure on one's self. Whether physical strain or
mental pressure, both of them can cause fatigue to our body.
 It is believed that when we do physical and mental tasks simultaneously there is a specific area
in our brain that has been activated and this is commonly called as fatigue.
 Pushing the mind and body to work hard without getting proper rest is unhealthy and may lead
to overexertion and fatigue. Our body rest, and rejuvenates when we sleep at night; we need to
sleep to repair our cells and refresh our muscles
 A physical exertion is due to repetitive movement. This is the most common type of injury we
can get especially if our work is lifting heavy things, and if we are in an uncomfortable position
for a long period of time.

TIPS ON PREVENTENING OVEREXERTION

• Limit the amount of weight you carry
• Replace broken or worn-out tools in the workplace
• Avoid awkward position on workouts; keep your body well positioned.
• Make shorts and frequent breaks in between repetitions for the muscles to recover.
• Proper sleep to prevent you from overexerting the mind.
• Keep dehydrated with plenty of water or fluid and also don't forget to have a healthy diet.
• Stretch and do warm - ups before lifting.
• Do not twist or bend your back while lifting heavy objects.
• Always bend your knee while lifting
• Never lift weights with extended arms.
• Lift using the muscles of your legs and not with your back.
• Make sure that you are keeping the load to be lifted close to your body.
• Keep the pathways clear to avoid tripping.

Hypothermia
How the body reacts to cold.
36 C Cold setting in
35 C
34 C Amnesia
33 C Cardiac arrythmia
32 C Muscle contractions
31 C Pre-coma stage
30 C Coma
29 C
28 C
27 C Pallid skin
26 C Loss of muscle tone
25 C Slower hearth beats
24 C
23 C Indiscernible breathing
22 C DEATH
HYPOTHERMIA
• If you were exposed to cold temperature for a long period of time and your body temperature
drops dangerously this is a sign of a possible hypothermia.
 • Our body's normal temperature has 98.6 degrees Fahrenheit in average, when this drops to 95
degrees it means your body is in the state of hypothermia. For severe cases of hypothermia our
body temperature can drop for as low as 82 degrees or much lower.
• Caused by prolonged exposures to very cold temperatures. When exposed to cold
temperatures, your body begins to lose heat faster than it's produced. Lengthy exposures will
eventually use up your body's stored energy, which leads to lower body temperature.

SYMPTOMS OF HYPOTHERMIA
• Shivering
• Exhaustion of feeling very tired
• Confusion
• Fumbling hands
• Memory loss
• Slurred speech
• Drowsiness

HYPERTHERMIA
• Hyperthermia refers to a group of heat-related conditions characterized by an abnormally high
body temperature - in other words, the opposite of hypothermia.
• Cases are mostly in the areas with hot temperature, in tropical countries especially during
summer. If the body is exposed to hot environments for a long period of time it may lead to heat
exhaustion.
• Symptoms of hyperthermia, or heat-related illness, vary according to the specific type of illness.
The most severe form of hyperthermia is heat stroke

SYMPTOMS OF HYPERTHERMIA
 fast, strong pulse or very weak pulse.
 fast, deep breathing.
 reduced sweating.
 hot, red, wet, or dry skin.
 nausea.
 headache.
 dizziness.
 confusion.
PETA 1 yasc hymn na may action
PETA 2 December 2
3-5 mins exercise
Based on body types
Endomorph etc.
 THREE BODY TYPES

ECTOMORPH
 People who fall into the ectomorph type should turn their attention to building
up muscle mass.
 One of the best courses of action would be heavy weight training, which
stimulates the muscle growth. Reducing the pace of your reps and allowing
yourself longer rest periods of two minutes or more between the set, will help
you in lifting heavier loads and stimulating your muscle growth. People who fall
into this category should also reduce the frequency of their workouts, providing
the muscles with time to grow and recuperate. Limit your training sessions to
three weight-lifting workouts per week.

ENDOMORPH
 The endomorphic body type throws in a completely different problem. These
people have difficulty in losing their body fat and maintaining their line.
 While weight training can be beneficial for this body type, as it will increase the
muscle to fat ratio and accelerate their metabolism, they should approach it
differently than the enctomorph. Rather than decreasing the tempo of the
workouts, they should increase it, with as little rest between exercises as
possible.

MESOMORPH
• The mesomorph finds itself somewhere in between these two body types.
Although their bodies are generally not inclined to storing fat and have tendency
for greater muscle mass, they still need to sort out their training and dieting. Most
of the successful bodybuilders belong to this category.
• People with mesomorphic body type can do more frequent and intensive weight
lifting sessions than those with ectomorphic body type, yet they should avoid
overdoing. The mesomorph has the commodity to choose the training and dieting
approach depending on their goals.

ECTOMORPH
• TYPICALLY SKINNY
• SMALL FRAME
• LEAN MUSCLE MAS
• DOESWT GAIN EASY
• FAST METABOLISM
• FLAT CHEST
• SMALL SHOULDERS
WORKOUT TYPE
SHORT & INTENSE.
FOCUS ON BIG MUSCLE GROUPS
EAT BEFORE BED TO PREVENT MUSCLE
CATABOUSM
MESOMORPH
• ATHLETIC & RECTANGULAR SHAPE
• HARD BODY, DEFINED MUSCLES
• NATURALLY STRONG
• GAINS MUSCLE EASILY
• GAINS FAT EASIER THAN ECTOMORPH
• BROAD SHOULDERS
WORKOUT TYPE
CARDIO & WEIGHT TRAINING
RESPONDS BEST TO WEIGHT TRAINING
WATCH CALORIE INTAKE

ENDOMORPH
• SOFT & ROOM BODY
• TYPICALLY “SHORTS STOCKY”
• GAINS MUSCLE EASLY
• GAINS FAT VERY EASILY
• FINDS IT HARD TO LOSE FAT
• SLOW METABOLISM
• LARGE SHOULDERS
WORKOUT TYPE
ALWAYS DO CARDIO TRAINING AND
WEIGHT TRAINING
WATCH CALORIE INTAKE

CONCLUSION
• Knowing your body type is absolutely crucial if you want to set the stage for better and faster
progress with your workout. It will direct you which exercise to take and which to avoid, and will
help you in designing the most efficient diet plan.
• Although not all people are lucky enough to be born with mesomorph body type, this doesn't
mean that this goal is not attainable. All you need is good training and dieting plan. And
although it's true that some of us have to put in more effort in order to achieve our dream
physique, that doesn’t mean that our genetics is insurmountable obstacle. Even more, very
often we see people with greater determination and discipline achieving better results than
those blessed with better genes.

Activity:
Answers the following
1. how can you tell your body type?
o I'm thin, which indicates I'm an ectomorph; I just look at the sample to figure out what
body type I have.
2. Which body type is strongest?
o Mesomorph
3. How to deal with body-shaming?
o Don't glorify such behavior and denounce it to authorities; instead, respect everyone,
including yourself, and be content with whatever body you have!
Warm up exercises
• Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your
cardiovascular system by raising your body temperature and increasing blood flow to your
muscles. Warming up also help reduce muscle soreness and lessen your risk of injury.
What is a warm-up and why is it important?
• So, what's the big deal? A good warm-up before a workout dilates your blood vessels, ensuring
that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for
optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps
minimize stress on your heart.
Reasons Why Warm Up Exercises Are Important
• They help to increase body and muscle temperature.
• You'll reduce your risk of injury.
• They can help you to mentally prepare.
• You'll increase your flexibility, which will help with other exercise.
• You'll be ready to tackle the heavy- duty machines at the gym.

Passive warm up
 Passive warm ups increase temperature by external means. Such methods include massages,
heating pads, steam baths or hot showers.

General and Specific Warm up

What is general and specific warm-
 Warm-up is one of the most important elements of an exercise program. ... The purpose of the
General Warm-up is to increase the functional potential of the body as whole, whereas the
purpose of the specific warm-up is to establish the optimal relationship between the
forthcoming movements of the activity

Reversibility Principle
 The reversibility principle is a concept that states when you stop working out, you lose the
effects of training... While the reversibility principle is often perceived as a negative thing,
exercise physiologists are discovering that it can be a positive thing as well.

Specificity Principle
 The Specificity Principle is a principle that states that exercising a certain body part, component
of the body, or particular. skill primarily develops that part or skill.
Why is the principle of specificity important?
 Specificity states that the body makes gains from exercise according to how the body exercises.
This principle is important because applying it correctly will allow one to have a focused,
efficient, effective program that will lead to the desired gains

Overload Principle
How does the overload principle work?
 The Overload Principle is a basic sports fitness training concept. It means that in order to
improve, athletes must continually work harder as they their bodies adjust to - existing
workouts. ... If the training load was not increased to push him to higher levels of strength, he
would show little improvement.
Individualization Principle
 The Individualization Principle dictates that sports training should be adjusted according to each
athlete's characteristics and needs, such as age, gender, rate of progress. and previous
experience. While personal attention is time consuming, it can speed up an athlete's training
progress.
1. What kind of dance that combines a variety of freestyle movements to create a cultural piece of art?
Hip hop dance
2. Which traditional dance used coconut shell as their costume?
Maglalatik
3. What is the 2 International categories in ballroom dance?
Latin and Standard
4. What Festival is held during the third Sunday of January in the town of Kalibo?
Ati-atihan Festival
5. Which part of Cheerleading is when you lift your flyer up, and they do some crazy things?
Stunting
6. What kind of Folk dance is a traditional Philippine celebration and courtship dance performed by the
Bukidnon tribe of Lambunao?
Binanog
7. What is the largest component in our body?
Water
8. What is the most sensual and emotional dance Latin America in ballroom dances?
Waltz
9. What kind of dance is a vibrant and playful dance between two people?
Tango
10. How can you prevent dehydration?
Drink 8 glasses of water everyday
11. Dehydration can lead to different problems one which heatstroke that can lead to death.
TRUE
12. Overexertion is to put too much strain or pressure on one's self.
TRUE
13. Hyperthermia if you were exposed to cold temperature for a long period of time
TRUE
14. Tutting is a creative way of making geometric shapes forming right angle using your body parts.
TRUE
15. Popping is a based on the technique of quickly contracting and relaxing muscles to cause a jerk in a
dancer's body.
TRUE
16. Crawling is a consist of a toe touch, pike, and a front hurdler.
FALSE
17. Pahiyas Festival dubbed as the "Fiesta Island of the Pacific"
FALSE
18. Flores De Mayo means "Flowers in May"
FALSE
19. The city of Aklan is known for lechon, dried mangoes and the Sinulog Festival.
FALSE
20. Ati-atihan is a tagalog term of Blooming Flowers Festival
FALSE
21. Give 3 Religious Festival in the Philippines
Panagbenga Festival
Carabao Festival
Pahiyas Festival

22. Give 3 main body parts

Endomorph
Ectomorph
Mesomorph
23. Give 3 symptoms of Hypothermia
Shivering
Fumbling hands
Slurred speech
24. Give 3 symptoms of Hyperthermia
Dizziness
reduced sweating
Cold feet
25. Give 3 symptoms of Dehydration
Dry skin
Less frequent urination
Dry mouth
26. What is Overexertion? (5pts)
WHAT IS OVEREXERTION?
• When you push yourself too hard it's known as overexertion.
• This involves physical or mental effort that's beyond your current abilities.

Carries weight in the stomach.

ENDOMORPH
The strongest body type
MESOMORPH
Has a larger bone structure
ENDOMORPH
Usually strong physically
MESOMORPH
Has difficulty losing body fat
ENDOMORPH
Typically skinny
ECTOMORPH
Lean muscle mass
ECTOMORPH
Doesn't gain weight easily
ECTOMORPH
Hard body, defined muscles
MESOMORPH
Athletic and rectangular shape
MESOMORPH

Using a computer mouse.

A
Kicking, hitting or throwing a ball.
A
Sitting with poor posture.
B
Using the wrong gear or equipment.
B
Twisting and bending
C
Pushing and pulling.
C
Overtraining for physical fitness
D
Doing an exercise with no sufficient breaks.
D
Standing in awkward position.
B
Throwing and reaching
C
5 Signs and Symptoms of Overexertion.
 PAIN
 OVERUSE INJURY
 FATIGUE
 INCREASED INJURIES
 DIFFICULTY BREATHING

5 Examples of Warm-Up Exercise.

 LEG BENDS
 LEG SWINGS
 JUMPING JACKS
 TORSO TWISTS
 KNEE BENDS

4 Principles of Training and Exercise.

  INDIVIDUALIZATION
 OVERLOAD
 SPECIFICITY
 REVERSIBILITY
3 Examples of Hydrating Foods
 TOMATO
 WATERMELON
 CUCUMBER
3 Workout Types
 WEIGHT TRAINING
 CARDIO TRAINING
 WATCH CALORIE INTAKE

Overexertion is to put too much pressure on oneself.

TRUE
Body composition refers to the percentage of fat, bone and muscle in your body.
TRUE
Muscular endurance is how many times you can move that weight without getting very tired.
TRUE
A warm-up never revs up your cardiovascular system.
FALSE
Warming up increases your risk of injury.
FALSE
A good warm-up ensures that your muscles are well-supplied with oxygen.
TRUE
Passive warm-ups increase temperature by external means.
TRUE
Warm-up is the most important element of an exercise program.
TRUE
The reversibility principle states that when you stop working out, you increase the effects of training.
FALSE
Specificity states that the body does not gain anything from exercise.
TRUE