 Sign and Symptoms of Overtraining
Personal Safety Protocol during Moderate-Vigorous
Physical Activities (MVPA) Participation
FOUR FACTORS IN CREATING YOUR
PERSONAL SAFETY PROTOCOL
1. Knowledge and Awareness
• Recognize possible harmful situations and identify
steps to take to lessen the risks of accidents. (example:
do not plug electrical devices when your hands are wet)
2. Ability
• Be realistic in judging your and your teammates’
abilities and skill level. (example: avoid doing stunts in
cheer dancing if you are not confident and capable of)
3. State of Mind
• Always be aware of your own and your teammates’
condition. (example: tired, distressed, under the influence
of alcohol and drugs is likely to meet an accident)
4. Environmental Conditions
• One must consider the environmental hazards that
might cause an accident. (example: performing on a wet
floor is dangerous)
As you engage in moderate-vigorous physical activities,
you need to observe some personal safety precautions to
avoid certain conditions related to physical activity
participation. These conditions include:
1) DEHYDRATION
• Excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation
Sweating – on a normal day, the body loses about 2.5
liters of water. (urine, feces, perspiration)
Thirst – a sensation of dryness in the mouth and throat
associated with a desire for liquids.
Safety Precautions: Fluid replacement
• Drink at least 16-20 ounces of fluid 2 hours
before exercising. Then drink 8 ounces of fluid 15-30
minutes before you start.
• Sip 4-6 ounces of fluid every 15-20 minutes
while you exercise or any physical activity.
• After the physical activity/exercise, you must
drink enough water to replace the body fluid you lost
during the activity/exercise.
Signs of mild to moderate dehydration
o dry mouth and tongue
o thirst
o lethargy
o dry skin
o muscle weakness
o dizziness
o dark urine
(2) OVEREXERTION OR OVERTRAINING
• Refers to the detrimental cause of excessive training.
Some athletes often push too hard in their pursuit of
high-level performance.
Safety Precautions:
 Decrease the total number of sets or exercises or
both.
 Need to pace your workout properly to avoid
uninterested or bored.
 Not eating enough
 Soreness, stain, and pain
 Overuse injuries
 Fatigue
 Reduced appetite weight loses
 Irritability and agitation
 Persistent injuries or muscle pain
(3) HYPERTHERMIA
• An alarming rise in body temperature, which an
effect of exercising a very humid environment. (normal
body temperature – 36.5-37.5 degrees Celcius)
• Lose too much water or if your body temperature
rises too high, it can cause heart disorders such as heat
exhaustion or heat stroke.
(4) Hypothermia
• • Excessively low body temperature,
characterized by uncontrollable shivering, loss of
coordination, and mental confusion.
Signs of hypothermia:
a. Shivering
b. Pale, cold skin
c. Slow weak pulse
d. Slow, shallow breathing
e. Increase drowsiness
f. Walking becomes clumsy and the tendency to lie down
Observe Safety Protocol
Electrolytes – are the minerals that are involved in many
essential Process in the body
Healthy Drinks Rich in Electrolytes
 Coconut Water - is naturally low in calories and
sugar yet rich in electrolytes like potassium and
magnesium.
 Milk - is a good source of electrolytes, as well as
protein and carbs, making it a good post-workout
beverage.
 Watermelon and other fruits - contain several
electrolytes but are typically low in sodium and high
in sugar.
 Smoothie - allows you to obtain electrolytes from
blended, whole foods like fruits, vegetables, and dairy
products. They’re a great pre- or post-workout
recovery beverage.
 Electrolyte-infused water - can be a great low-
calorie hydration options, but be mindful of the
brands that contain large quantities of added sugar.
 Electrolyte Tablets - are a convenient and affordable
option for making your electrolyte drink. All you have
to do is mix a tablet with water.
 Sports Drinks - Commercial sports drinks can be
good for refueling and replenishing electrolytes
during intense exercise, but they’re often high in sugar
and artificial colors and flavors. Try making a
healthier version at home.
FESTIVALS
SINULOG FESTIVAL
 - Held on the 3rd Sunday of January in Cebu City
and is the center of the Santo NiÑo Catholic
celebration
- They dance under the sun (Street dancing)
- The Sinulog dance moves are basically (two steps
forward and one step backward as the dancer
sways to a distinct rhythm of drums). This
movement resembles the current (sulog) of what
was known as Cebu’s Pahina River.
PANAGBENGA FESTIVAL
Panagbenga is an annual flower festival celebrated every
February which takes place in Baguio City, Philippines.
The term “Panagbenga” comes from a Kankanaey term
meaning “season of blooming”. This festival reflects the
history, traditions, and values of Baguio and the
Cordilleras.
➢ In February each year, the City of Baguio is host to
the month-long Panagbenga Festival. Baguio flowers
(worthy of a festival!) This festival celebrates the beauty
of flowers, specifically the beauty of flowers in the
Baguio region.
➢ The Panagbenga started with just an idea that Baguio
City should, like other towns and cities in the
Philippines, have its own "fiesta" or festival celebration.
DEMONSTRATE PROPER ETIQUETTE AND
SAFETY IN THE USE OF FACILITIES AND
EQUIPMENT FOR DANCE ACTIVITIES
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. In performing exercises and movement in
general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly or leave the venue
clean.
8. Check yourself; practice proper personal hygiene
and care.
9. Move on the double; do not loiter around the
venue or hang on to equipment doing nothing.
10. As a rule, remember to be nice.
Common Facilities Used in Dance Rehearsals and
Performances
1. DANCE STUDIO - A dance studio belongs to a
reserve of space for the dancers so that they can
rehearse or learn their craft. This is where the
dancers develop their skills. The goal of the studio is
to cater mainly to the dance needs of dancers and
teachers. One of the main features of a studio is a
dance floor. A dance studio normally includes a
smooth floor covering or, if used for tap dancing, a
hardwood floor. The smooth vinyl floor covering,
also known as a performance surface and commonly
called "Marley", is generally not affixed
permanently to the underlying floor and can be
rolled up and transported to performance venues if
needed.
2. COURT/ HIGH SCHOOL GYM - A quadrangular
area, either open or covered, marked out for ball
games such as basketball, volleyball, tennis, etc.
COMMON EQUIPMENT USED IN DANCE
REHEARSALS AND PERFORMANCES
1. Floor-length mirrors
2. Stereo system
3. Barre
Court or Field
A playing court or field depending on the sport can be
indoors or outdoors. Certain sports require to set up their
equipment first, such as volleyball, tennis, badminton,
table te nnis, taekwondo, judo, etc. However, some
sports need minimal setup for their facilities like baske
tball, football, etc.
Here are some of the common manners:
1.Throw away used supplies and waste materials to
designated trash bins in the facility.
2.Wipe off wet spots caused by drinks and sweat.
3.Check yourself such as proper hygiene and care.
4.Avoid using cigarettes while on the premises.
5.Be nice, as a general rule.
Gym or Weights Area
Strength training is an integral part of muscle building.
Most of its facilities are indoor with different types of
equipment like machine weights, free weights, balls,
mobility machines (e. treadmill, stationary bike, rower,
stair climber), mats, bars, etc. They are properly
arranged to allow maneuverability and easy access for
the people working out.
These 15 gym rules are just a few we should all start
following right away.
1.Never Make Fun Of Other Gym-Goers
2. Wipe Down Equipment After Using It
3. Share Equipment
4. Keep Phone Conversations To A Minimum
5. Avoid Excessive Grunting Or Vocalizing
6.Just Let Your Friends Exercise
7.Ask Permission Before Changing The TV Channel
8.Only Sing Your Tunes In Your Head
9.Remember That The Locker Room Isn't Your Living
Room
10.Follow Bathroom Stall Rules On The Machines
11.Don't Sit On Equipment When You're Not Using It
12.Keep The Selfies To A Minimum
13.Only Give Advice To People Who Ask You
14.Put Equipment Away When You're Done
15.Keep Your Dating Game On Tinder
Safety Management Strategy for Dance Studios
There are six elements to a comprehensive risk and
safety management strategy for dance schools and
studios.
Preventative measures
 Proper safety practice begins with risk identification
and management. When you understand your risks, you
can take preventative measures:
- Create a policy for proper footwear. Too much
cushion, or barefoot, is an injury risk. Display
your footwear rules.
- Inspect floor daily for wet spots due to leaks.
- Waivers are important to safety in the sense that
they help parents and adult participants
understand the importance of their safety
education and measures. Consult an attorney on
creating a proper, simple, yet effective waiver. It
is worth the minimal cost. You may even tailor
waivers to participant skill levels.
Supervision of activity
Supervision is crucial, especially for studios that need a
child and youth risk management strategy:
• Have warnings and disciplinary actions in place for
those who break policy.
• Ensure appropriate instructor to student ratios for
various age groups and skill levels.
• For any aerial activities, take extra precautions against
falls.
Facilities and equipment
A fault in your facility can put you in the position of a
responsible party for injuries or accidents. Take
measures to be attentive to the condition of your facility
and equipment at all times:
• Slip-and-fall: keep the floor clean of food, debris, and
tripping hazards. Confetti or other materials can make
the floor slippery. Use the recommended products to
clean/wax the floor.
• If you find a leak, determine the origin, and mark off
the affected area until a repairman arrives.
• Get any wall or ceiling discoloration inspected.
• Never touch sprinkler heads.
Staff education and instruction
Make sure everyone – head instructors, instructors, and
students – know their responsibility when it comes to
facility rules and procedures.
Emergency response plans
Develop a plan specific to the activities your studio
offers. Plan for all-studio emergencies, such as a tornado,
as well as individual medical emergencies.
A plan should have 3 basic elements:
1) tasks to execute,
2) people assigned to execute them, and
3) a document that outlines 1 and 2 in a simple, concise
format.
Proper Insurance Coverage
Finally, make sure you have dance school insurance.
Your coverage should include both accident and liability,
and be tailored to dance studios specifically. Be sure you
have an agent who will walk you through the coverage
so you understand it clearly.
Organization of Events Address the Health/Fitness
Issues and Concerns
Health Behaviors, Health Risk Factors, and
Physical Inactivity (PA)
Health Behaviors:
1. Eating Behavior – proper nutrition, choice of food
2. Sleep – rest, sleep and relax
3. Stress Management- physical and psychological
tension
4. Post-traumatic Stress – caused by unnaturally
traumatic experiences leading to disruption of a
person’s ability.
5. Chronic Stress – occurs someone experiences
repeated and continuing demands that inhibit the
person’s function.
Health Risk Factors
1. Family
2. Cigarette smoking
3. Hypertension (High Blood)
4. Hypercholesterolemia (High Cholesterol Count)
5. Impaired Fasting Glucose Levels (High Blood
Sugar)
6. Obesity
7. Sedentary Lifestyle (Physical Inactivity)
Top 10 Most Common Health Issues
1. Physical Activity and Nutrition – exercise and eating
foods rich in nutrients
2. Overweight and Obesity – gaining more weight with
no limitations
3. Tobacco – a substance used in smoking
4. Substance Abuse – abuse usually means drugs
and alcohol.
5. HIV/AIDS – a communicable disease that acquired
through sexual activity
6. Mental Health – a psychological problem that
involves the pattern or behavior
7. Injury and Violence – an act of violence like hitting,
pushing, etc. which can result in injuries.
8. Environmental Quality – the various pollution (e.g.
air, water, air, noise, soil)
9. Immunization – accessibility of health medication
10. Access to Health Care – the availability of health
care services
World of Dance
Folk dances are the indigenous dances of any specific
“folk” or the common people. They are traditional
customary or recreational dance forms of a given
country that have evolved naturally and were handed
down across generations.
Lopez (2006) defined Philippine folk dance as a
“traditional model” of expression that employs bodily
movements of redundant patterns linked to definite
features of rhythmic beats of music. She further stated
that Philippine folk dance, to be called such, should have
the following characteristics:
1. It is traditional.
2. It has expressive behavior.
3. Simple, basic rhythm dominates the folk dance and
establishes the pattern of movement.
4. It is created by an unknown choreographer or by
communal efforts.
5. It performs a function in the life of the folk people.
Modern dance, a term to describe contemporary dance,
is a style of dancing where dancers are free to express
their feelings through movements without adhering to
any rules in dance particularly that of ballet. Unlike
ballet, dancers of modern dance use their interpretations
instead of structure steps. Modern dancer makes use of
the floor as part of the movements, it also includes
several areas of dance movement, namely, technique,
improvisation, and choreography.
Social (ballroom) dances and dance mixers are
dances intended primarily to get to know other people in
attendance to a certain social function. Social dances
are usually performed by pairs (male & female) but may
also be performed by groups. Social dances are
classified into two namely: Latin American Dances and
the Modern Standard Dances. Latin American Dances
include the salsa, mambo, meringue, swing, cha-cha-
cha, rumba, samba, jive, boogie, and pasa doble. They
are called Latin American dances because most of them
are from Latin-American countries. While the modern
Standard Dances include the slow waltz, tango,
Viennese waltz, foxtrot, and quickstep.
Cheer dance is relatively new in the field of sports and
dance as it has only emerged during the early 1990s as
part of the cheerleading events. Cheerleading is an
event that consists of cheers and organized routines for
sports team motivation, audience entertainment, or
competition. The routines contain many components of
cheers, jumps, dance, gymnastics, and stunting. The
purpose is to encourage the spectators of events to
cheer for sports teams at games. The yellers, dancers,
and athletes involved in cheerleading are called
cheerleaders. When they are grouped as one, they are
called a squad.
Hip-hop dance refers to street dance styles primarily
performed to hip-hop music or that have evolved as part
of hip-hop culture. Hip-hop developed from several
cultures including jazz, rock, tap, and American and
Latino cultures. Hip-hop is a very energetic form of
dancing. It is unique in that it allows its dancers to
perform with freedom of movement, adding in their
personalities.
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 thanksgiving of a bountiful harvest.
Festival dances may be religious or secular. But the best
thing about festivals is that they add to the merry-making
and festivities where they are celebrated, the reason
why they are called festival dances after all.
Organizing a Dance Event
A. Unhealthy Lifestyle
1. Smoking
2. Poor Dietary Habits
3. Sedentary Lifestyle
B. Healthy Lifestyle
1. Nutritional Professional gives the client’s guidance
and coaching that helps them navigate healthily,
tailored, or eating plans and make meaningful changes.
a. Nutrition careers
▪ Corporate Wellness Consultant – They assist with
developing educational materials or give seminars on
healthy eating habits.
▪ Nutritional Supplement Sales Representatives – They
are equipped to speak intelligently about a supplement’s
specific benefits and the science behind it.
▪ Weight Loss Counselor – They help people
understand the role of nutrition in supporting weight loss
and overall health.
• b. Entrepreneurship
Became a Private Chief – They prepare healthy meals
most of the time from their client’s kitchens. They also
can take a consultative approach with clients – crafting
meal plans around their lifestyles, teaching them to
cook, and helping them form new habits.
• Start an Online Business – Online entrepreneurs
in the nutrition space may utilize social media, YouTube,
blogs, and more to connect with people about their
nutritional habits.
• ▪ Start a Restaurant – As the owner, you will
have control over the menus, source of ingredients, and
what goes in the dish.
• c. Other Careers Ideas E.g. Nutrition and
Wellness Consultant, Nutrition and Wellness Writer,
Health Food Store Owner, Nutrition Educator
2. Health Coach is all about supporting people in
developing a healthy lifestyle through physical activity
guidance, nutritional advice, and behavioral change.
a. Health Coaching Careers
▪ Recovery Coach – They work with people on their
overall health to support them in recovery from addiction
to drugs or alcohol.
▪ Health Coach
• University or College Coach – They work with students
and identify areas where they can make more positive
choices for their health.
• • Corporate Coach – They work in a corporate
setting to lead weight loss support groups, offer smoking
cessation programs, or educate people on health habits.
• ▪ Other Careers Ideas E.g. Health Consultant,
Health Writer, Mindset Coaching, Health Speaker or
Educator
3. Personal Trainer work with clients to help manage
stress, lose weight, reduce risk of chronic disease,
increase athletic performance, quit smoking, and
accomplish other significant health goals. Trainers work
in a variety of settings and assist clients in moving
toward long-term health wellness.
a. Personal Trainers Careers
▪ Workshop Facilitator – They put together highly
impactful workshops that drill down on one topic such as
health and wellness.
▪ Sports Team Trainer – They could address the needs
of a specific sports team.
▪ Injury Rehabilitation Specialist – Focused on
rehabilitation may work in homes, hospitals, or
rehabilitation centers alongside physical therapists to
help people physically recuperate.
▪ Other Careers Ideas E.g. Program Specialist, Fitness
Director, Wellness Director, Personal Trainer Manager,
Athletic Performance Coach
4. Fitness Instructor thrives in group class settings like
those in Pilates, yoga, aquatic exercises, kickboxing,
stability ball training, indoor cycling, prenatal fitness, and
youth fitness.
a. Fitness Instructor Careers
▪ Fitness Instructor Manager – Selects roster of
instructors that is well suited to a gym or studio.
▪ Yoga Instructor – Spend their day teaching various
scheduled classes and supporting students in balance,
meditation, and breathing activities.
▪ Other Careers Ideas E.g. Kickboxing Instructor,
Corporate Fitness Educator, Dance or Barre Instructor,
Speaker or Fitness Writer, Gym Manager