• Let’s enumerate some of the important

matters from our previous lesson..

 ACTIVITY: Sports Gallery
Directions: In this activity, the teacher are
going to show different sports skills. The
students have to mimic the given sports
skills for at least 10 seconds.
Punching like a Boxer
Shooting a Jump Shot
Dribbling a ball
Dancing like a Ballerina
Active Lifestyle for
Wellness
Objectives
 Observe personal safety protocol to avoid
dehydration, overexertion, hypo-, and hyperthermia.
 Understand the personal safety protocol while
performing different sports activities.
 Develop the knowledge, skills and attitudes for
leading a physically active and healthy lifestyle.
 Activity 1A: Crossword Puzzle!
Directions: Find at least 10 words related to
personal safety precautions to avoid certain
conditions related to physical activity. Encircle the
words in the word puzzle and write the encircle words
on your notebook. Directions are vertical, horizontal
and diagonal.
S I L O V E R T R A I N I N G O
T A L N S D I H E I C K U O T Y
A L M N I T S C B M O D Z E H W
I T O N E W H D U R M L A Z Y C
D A H Y P E R T S E N Z I S P E
O N M I B U S H Y H A R G Z E B
C O V E R E X E R T I O N U R S
N I B L Y S D A K R M S I C K R
A T R A C S T T I E R W T H E B
M A L F U N T R Y P E R A M N E
E R O L A S N A R Y H D E Z I R
I D Y A L N E S E H T O W E T S
P Y R A M I D H E T O C S R I L
S H Y C O M E T R S P T U L C D
K E N M I H E A T S Y N C O P E
U D J U S T M E A R H I J Z S R
 Physical
Activity carries
benefits as well
as risks.
 Here are some tips to stay safe
and injury-free while performing
some physical activities.
• Be aware of your body. Think about how you feel through a
particular exercise. If something doesn’t feel right, stop
immediately and seek medical advice.
• Warm-up and cool down. Try slow stretches, and before
starting, go through the motions of your sport or activity.
• Pace yourself. Have at least one day of recovery every week in
order to relax. If you are having pain, relax until the pain is gone.
• Mix it up. Try other sports and exercise to reduce the risk of
overtraining.
• Strap or tape. If the joint is prone to injury, consider strapping or
taping it before exercising.
• Stay hydrated. You will lose approximately one and a half liters
of fluid for every hour of exercise, so drink water before, during,
and after a workout.
• Be weather aware. Take it easier in hot weather and wear
clothing and sunscreen to protect yourself from the elements..
• Do it right. Try to get the technique right from the beginning, to
ensure you are using your muscle correctly.
• Check your gear. make sure your attire, shoes, and equipment
fit properly and are right for the activity. Look after your
equipment and regularly check it for security.
• Be sensible. Especially at night or in secluded areas. Take a
friend or your pet with you, stick to well-lit spots, and wear bright
or light-reflective clothing so that drivers can see you..
Environmental Condition
through Sports
Because the weather
here in the Philippines is
normally hot most of the
year, exercise should be
conscious about it when
engaging in the physical
activity whether indoors
or outdoors.
 DEHYDRATION
This refers to the unnecessary loss of body
water, typically due to sweating, urination, or
evaporation. Dehydration occurs when you use
or lose more of the fluid in your body than the
fluid you drink or eat. Your body now does not
have enough water or fluid to do it’s normal
function, hence, you get dehydrated.
Sweating – On a normal
day, the body loses about
2.5 liters of water from the
lungs and skin, from urine
and faces, and from
perspiration. The body
must replace through
proper hydration.
Thirst – it is a sensation
of dryness in the mouth
and throat associated
with exercise.
 OVEREXERTION OR OVERTRAINING
Refers to the detrimental cause of excessive
training. Some individuals engage in too much
physical activity. Some trainers and athletes
push themselves too hard in pursuit of high-
level performance. Thus, they susceptible to a
variety of hyperkinetic conditions known as
overload syndrome.
 HYPERTHERMIA
This is an alarming increase in body
temperature, which is due to the effect of
exercise in very humid environments. It sets the
stage for heat stress and even heat stroke, the
potentially fatal collapse of the temperature-
regulating mechanism.
Is it safe to exercise in hot weather?
Extensive, vigorous exercise can be dangerous
in hot and humid weather. The hotter 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 to high, you may suffer from
heat disorders.
Heat Acclimatization
On the first day of vigorous exercise in hot weather,
you may experience near-maximum heart rate, high
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 the improved blood distribution
and increased blood volume.

Problem
Use caution when exercising
when the temperature is
above 80˚F or when the
humidity is above 60%. Watch
for heat disorder signals,
regardless of weather, to
exercise safely.
Heat exhaustion – when
thermal stress exceeds the
capacity of the temperature
control mechanism.
Heatstroke – the temperature
regulating mechanism has
given up.
Heat Disorders
Signs and Symptoms
History of exertion; muscle cramps,
usually in the muscles used during
exercise
Fast, shallow breathing; weakness; • Get immediate medical
dizziness; headache; moist or cool skin
or profuse sweating; pale face; normal or •
slightly elevated temperature; weak pulse
Noisy breathing; hot, flushed skin (maybe
dry or sweaty); red face; chills or shivering;
disorientation; erratic behavior; high body
temperature; no perspiration; full, rapid
pulse; altered consciousness or
unconsciousness; convulsions.
Treatment
• Stop exercising, drink fluids
and massage or stretch the
cramped muscle.
• Cool the body. Stop
exercising, get out of the heat,
remove excess clothing, drink
cold fluids, apply cool and/or
damp towels to the body.
attention and try to lower your
body’s temperature.
The person should be placed
in a state of shock or recovery.
If conscious, a person may sip
water. Raise legs.
• Fan and use packaged cold
packs in your armpits and
groin
 HYPOTHERMIA
Excessively low body temperature,
characterized by uncontrollable shivering, loss
of condition and mental confusion. This
happens when the body starts to lose heat
faster than it can.
OTHER CONCERNS:
 Heat Rash – also known as 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 a
sweat that is not evaporated.
 Heat Syncope – heat collapse is associated with rapid
physical fatigue during over-heat exposure, resulting in
dizziness or fainting.
 Signs, symptoms, and treatment of Hypothermia
Signs and Symptoms Treatment
Early signs  If the victim is not aware of this, open the
 Shivering airway and check for breathing.
 Pale, cold skin  If the victim is conscious, bring to a shelter
 Cold environment or keep in a warm room.
 Replace wet clothes with dry ones.
As the condition worsens  Give high energy foods and warm drinks.
 No shivering, even though the person is cold  Cover your head, hands and legs because
 Increasing drowsiness the heat is lost through your extremities.
 Irrational behavior and confusion  Do not let the victim lies down and rest since
 Slow, shallow breathing the core temperature is dropping. Without
 Slow, weak pulse treatment, one might lose consciousness
 Walking becomes clumsy and the tendency and die.
of wanting to lie down and rest escalates.  Transfer victims to medical centers as soon
as possible.
Cold Acclimatization
This refers to both metabolic adjustment and
improved tissue isolation. Large body weight,
short extremities and increased body fat content
help acclimate to cold conditions.
Tips when Exercising in
the Heat/Hot Weather
• Slow down exercise and add rest breaks to maintain the prescribed
target heart rate. As you become acclimatized, you can gradually
increase intensity and duration.
• Drink two cups of fluids two hours before you begin exercising and
drink 4-8 ounces of fluid every 10-15 minutes during exercise.
• 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.
Directions: True or False, answer the question based on your
understanding of personal safety precautions during physical
activity.
____1. Do no wear comfortable clothes in doing exercise.
____2. Dehydration refers to the detrimental of excessive training.
____3. Musculoskeletal is a condition known as overload.
____4. Shivering and pale skins are signs and symptoms of
hypothermia.
____5. Overtraining is a very harmful cause of use of muscle in
doing physical activity.
ACTIVITY 1B: Let’s Match this!
Directions: Match column A with the
correct answer in column B. Write the
correct letter of answer.
ACTIVITY 1C: APPLICATION!
Directions: Explain what you can see in
the image if a sport/activity is involved in
wearing suitable attire. Explain if your
answer is yes/no.
1. 2. 3.

4. 5.
 Explanation/Reason
Sports/Activity
1.________________________
1._____________________
__________________________
2._____________________
2.________________________
3._____________________ __________________________
4._____________________ 3.________________________
5._____________________ __________________________
4.________________________
__________________________
5.________________________
__________________________
Processing questions:

1. Enumerate some tips in exercising in hot weather.

___________________
2. As an active teenager like you, what are the ways you can do
to become injury-free while performing some physical activities?
________________
3. Explain the sentence “Physical Activity carries benefits as well
as risks.”__________________
 Assignment
Read the Module 2 “Be Involved! Be Fit
and Healthy!”