Personal Safety Protocol for Moderate-Vigorous Physical Activities PDF

# Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation ## Learning Objectives At the end of the lesson, you should be able to: - Enumerate the personal safety protocols during moderate-vigorous physical activity (MVPA); - Apply the personal safety protocols d...

# Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation ## Learning Objectives At the end of the lesson, you should be able to: - Enumerate the personal safety protocols during moderate-vigorous physical activity (MVPA); - Apply the personal safety protocols during moderate-vigorous physical activity (MVPA) engagement; and - Appreciate the importance of a personal safety protocol during moderate-vigorous physical activity (MVPA). ## 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) ## Conditions to Avoid 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 2. Overexertion 3. Hypothermia 4. Hyperthermia ### 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. ### 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 being uninterested or bored. ### Hyperthermia - An alarming rise in body temperature, which is an effect of exercising in a very humid environment. (normal body temperature - 36.5-37.5 degrees Celsius) - Lose too much water or if your body temperature rises too high, it can cause heart disorders such as heat exhaustion or heat stroke. #### Safety Precautions - **Is it safe to exercise in hot weather?** - Prolonged, vigorous exercises can be dangerous in hot or humid weather. - To do the physical activity safely, more fluid intake must be done and watch for the signals of heat disorder, regardless of the weather. #### 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 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10-15 minutes during exercise (more frequently during high-intensity activities).** - **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. ### Hypothermia - Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination, and mental confusion. #### Signs of Hypothermia - Shivering - Pale, cold skin - Slow weak pulse - Slow, shallow breathing - Increase drowsiness - Walking becomes clumsy and the tendency to lie down #### Safety Precautions - Keep the victim in a warm place. - Replace wet clothes with dry ones. - Give high energy foods and warm drinks. - Cover the head, hands, and feet because heat is lost through the extremities. - Do not let the victim lie down and rest since the core temperature is dropping without treatment, one might lose consciousness and die. - Transport the victim to a medical facility as quickly as possible. - **Is it safe to exercise in cold weather?** - Dress warmly in layers and do not stay out in very cold temperatures for too long. ## Guidelines & Tips to Lessen the Likelihood of Injury Moreover, it is suggested that during moderate-vigorous physical activities (MVPA), everyone should look into the following guidelines and tips that can help lessen the likelihood of injury: 1. **“WARMING UP”:** this is very essential as it prepares your body for the grind that comes from engaging in any physical activity. It should be performed before any strenuous activities. 2. **“FLUID REPLACEMENT":** drink always enough water before, during, and after physical activity. 3. **"COOLING DOWN":** this means a gradual reduction in activity level for 5-10 minutes. This allows your heart rate and breathing to return to normal levels. 4. **“STRETCHING":** it helps improve flexibility. It can also be part of warm-ups and cool-downs, keep the following in mind: - Stretch before and after physical activity - Stretch gently and slowly - Hold stretches for a minimum of 10 seconds - Breathe slowly and easily ## Individual Task: "Make a Personal Safety Protocol" ### Instructions: - Prepare at least 2 short bond papers. - This is an individual task. - Watch any one (1) episode of the "U CAN DANCE SHOW". - Choose at least 2 or more performances of the episode of the said show. - Must choose moderate to vigorous dance performances of the episode of the said show. - Your chosen performances should also be based on your interest. - Make at least 10 personal safety protocols of each chosen performance that apply to the said performance. - One bond paper is for one chosen performance. - Write it in a table form on a short bond paper. - Your personal safety protocol/s in each chosen performance should be based on the factors, tips, and guidelines discussed above. - Note: You can write more than 2 performances of the selected episode of the "U CAN DANCE SHOW" if you wish to. Extra points will be given. - Your safety protocols should be realistic and you should be able to perform them. - Your work will be graded according to the criteria presented below. - Handwritten or encoded will be fine. - The link to the selected episode of the "U CAN DANCE SHOW" must also be indicated. - Please be guided accordingly. Not following instructions means no score. - Submit that personal safety protocol (short bond paper) together with your P.E. & Health 12 activity notebook before or Friday next week. ### Table Format | Name of the Performer/s or Name of the Group (selected performance) | My Personal Safety Protocol/s | |---|---| | (Name) | 1. | | | 2. | | | 3. | | | 4. | | | 5. (Safety Protocol/s) | | | 6. | | | 7. | | | 8. | | | 9. | | | 10. | ### Criteria | CRITERIA | STANDARD SCORE | MY SCORE (Student) | TEACHER'S SCORE | |---|---|---|---| | 1. The personal safety protocol/s was written and planned in a convincing consistent manner. (chosen performances are moderate to vigorous activity) | 40 | | | | 2. The safety protocol/s of the chosen activity was well prepared and organized. | 20 | | | | 3. The purpose of the activity is established and effectively sustained. | 20 | | | | 4. The personal safety protocol/s captured and maintained audience/readers/viewers/teacher's interest. | 20 | | | | **TOTAL** | **100** | | | ## Additional Activity Reflect on the quote below: "At the end of the day, the goals are simple: safety and security." - Jodi Rell ## Multiple Choice **Instructions:** 1. **Select and write only the letter of the correct answer.** 2. **Write YES if you believe that the statement is true and correct and NO, if it is not.** Write your answers on your P.E. & Health 12 activity notebook. Do not write anything on your Module/s. ### Multiple Choice Questions 1. These are the factors in creating or planning personal safety protocol. - A. Mind, body, spirit - B. Hydration, grooming, safety - C. State of mind, ability, & awareness - D. None of the above 2. In engaging in Zumba dances, we should consider the following measure/s; - A. Make-up & shoes - B. Water & extra shirt - C. New bag & new lipstick - D. All of the above 3. Observing personal safety precautions are necessary in engaging in any physical activity to avoid the following certain conditions. Which condition is this? - A. Hyperthermia - B. Hypothermia & dehydration - C. Overexertion & overdo - D. All of the above 4. The following are correct about stretching, EXCEPT. - A. Hold stretches for a minimum of 10 minutes. - B. Stretch before & after zumba. - C. Breath slowly. - D. Stretch gently. 5. What is the importance of having & observing a personal safety protocol? - A. It can make our body healthy. - B. It will prevent any injuries. - C. It can give us strength. - D. It will give nourishment. ## True or False 1. In a hot environment, the body can maintain a temporary thermal balance during any activity. 2. If you lose too much water, your body temperature will go down. 3. Personal safety protocol will only be needed in mountaineering but not in dancing. 4. Ballroom dancing is an example of physical activity. 5. There is no need to observe personal precautionary measures in hip-hop dancing.