Physical Education Grade 11, Quarter 2, Module 5: Active Lifestyle for Wellness PDF

Physical Education 11 Quarter 2 – Module 5: Active Lifestyle for Wellness Physical Education – Grade 11 Alternative Delivery Mode Quarter 2 – Module 5: Active Lifestyle for Wellness First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of...

Physical Education 11 Quarter 2 – Module 5: Active Lifestyle for Wellness Physical Education – Grade 11 Alternative Delivery Mode Quarter 2 – Module 5: Active Lifestyle for Wellness First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio SENIOR HS MODULE DEVELOPMENT TEAM Author : Renante O. Nierva Co-Author - Content Editor : Jeshamenme A. Baluyot Co-Author - Language Reviewer : Co-Author - Illustrator : Co-Author - Layout Artist : Kenneth G. Doctolero Team Leaders: School Head : Amelinda A. Fandialan LRMDS Coordinator : Donna T. Santos-Villanueva DIVISION MANAGEMENT TEAM: Schools Division Superintendent : Romeo M. Alip, PhD, CESO V OIC- Asst. Schools Division Superintendent : William Roderick R. Fallorin, CESE Chief Education Supervisor, CID : Milagros M. Peñaflor, PhD Education Program Supervisor, LRMDS : Edgar E. Garcia, MITE Education Program Supervisor, AP/ADM : Romeo M. Layug Education Program Supervisor, MAPEH : Maria Teresa C. Perez Project Development Officer II, LRMDS : Joan T. Briz Division Librarian II, LRMDS : Rosita P. Serrano Division Book Designer : Kenneth G. Doctolero Printed in the Philippines by Department of Education – Schools Division of Bataan Office Address: Provincial Capitol Compound, Balanga City, Bataan Telefax: (047) 237-2102 E-mail Address: [email protected]  Physical Education Quarter 2 – Module 5: Active Lifestyle for Wellness Introductory Message For the facilitator: Welcome to the Physical Education – Grade 11 Alternative Delivery Mode (ADM) Module on Active Lifestyle for Wellness. This module was collaboratively designed, developed and reviewed by educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners into guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners. As a facilitator you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. 1 For the learner: Welcome to the Physical Education – Grade 11 Alternative Delivery Mode (ADM) Module on Active Lifestyle for Wellness. The hand is one of the most symbolized part of the human body. It is often used to depict skill, action and purpose. Through our hands we may learn, create and accomplish. Hence, the hand in this learning resource signifies that you as a learner is capable and empowered to successfully achieve the relevant competencies and skills at your own pace and time. Your academic success lies in your own hands! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning resource while being an active learner. This module has the following parts and corresponding icons: What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module. This part includes an activity that aims to What I Know check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module. What’s In This is a brief drill or review to help you link the current lesson with the previous one. What’s New In this portion, the new lesson will be introduced to you in various ways such as a story, a song, a poem, a problem opener, an activity or a situation. What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills. What I Have Learned This includes questions or blank sentence/paragraph to be filled into process what you learned from the lesson. 2  What’s More This comprises activities for independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module. What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns. Assessment This is a task which aims to evaluate your level of mastery in achieving the learning competency. Additional Activities In this portion, another activity will be given to you to enrich your knowledge or skill of the lesson learned. This also tends retention of learned concepts. Answer Key This contains answers to all activities in the module. At the end of this module you will also find: References This is a list of all sources used in developing this module. The following are some reminders in using this module: 1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use a separate sheet of paper in answering the exercises. 2. Don’t forget to answer What I Know before moving on to the other activities included in the module. 3. Read the instruction carefully before doing each task. 4. Observe honesty and integrity in doing the tasks and checking your answers. 5. Finish the task at hand before proceeding to the next. 6. Return this module to your teacher/facilitator once you are through with it. 3  If you encounter any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Always bear in mind that you are not alone. We hope that through this material, you will experience meaningful learning and gain deep understanding of the relevant competencies. You can do it! What I Need to Know This module was designed to help you develop the knowledge, skills, and attitudes for leading a physically active and healthy lifestyle. You should be able to do the following at the end of the lesson PEH11FH - IIk-t-10 a. discuss personal safety precautions during physical activity; b. Identify the conditions of different type of environments in doing physical activities ; and c. Recognized the importance of safety protocol during physical activities. 4  What I Know Let’s see how the students can identify an activity that can help the students can do it regularly in our daily life its either in home or school. Direction: Answer the question by placing a check ( √ ), if you do regularly an activity and placing cross ( × ), if you do not do or sometimes an activity. Share your answer with your seatmate. ________1. Has your performance decreased dramatically in the last week or two? ________2. Do you notice signs of unusual anxiety or anger? ________3. Do you feel depressed? ________4. Do you feel unusual fatigue? ________5. Are you less energetic than usual? ________6. Do you have trouble sleeping? ________7. Do your arms and/or legs feel heavy? ________8. Do you experience loss of appetite? ________9. Do you lack interest in training? ________10. Are wearing proper attire in doing an activity? 5  Lesson 5 Active Lifestyle for Wellness Exercise Precautions and Safety Tips Physical activity carries risks as well as benefits. The most common adverse effects of physical activity burnout and musculoskeletal injury. Depending on the type activity, injury risk can be augmented with increased intensity, frequency and duration of activity. To minimize the risk of activity-induced injuries, you should be aware of the signs of over-exertion (such as breathlessness and muscle soreness), and take reasonable precautions. Here are some exercise precautions and safety tips: Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet. Put an appropriate gear for the activity, such as helmets and protective pads for cycling. Always warm up before doing exercise and cool down afterwards to lower the risk of strains and sprains. 6  Take appropriate breaks during the activity. Do not exercise when an empty stomach. Eat something light (such as toast with jam or skimmed milk) to give you some stamina. Do not exercise immediately after a full meal because this will affect digestion. Replenish extra fluids before, during and after physical activity, especially for prolonged exercise like hiking. Beware of the weather and environmental conditions. Avoid doing outdoor vigorous exercises in hot or humid weather. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of breath, chest pain, nausea or vomiting, or muscle and joint pain during exercise, stop the activity and seek medical advice as soon as possible. In relating to this topic, we also considered the different techniques in doing physical activity that exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to the body. See your doctor for a check-up before embarking on a physical activity program. Your doctor, physiotherapist or local sporting club can offer you tips about staying safe while exercising.  Here are some tips to stay safe and injury-free. 1. Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice. 2. Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with sow stretching. 3. Pace yourself. Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone. 4. Mix it up. Try other sports and exercise to reduce the risk of overtraining. 7 5. Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping techniques. 6. Stay hydrated. You can lose around one and a half liters of fluid for every hour of exercise, so drink water before, during and after a session. 7. Be weather aware. Take it easier in hot weather and wear clothing and sunscreen to protect yourself from the elements. 8. Do it right. Try to get the technique right from the beginning, to ensure you are using your muscle correctly. 9. Check your gear. make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety. 10. Be sensible. Especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you 8  What’s In Let’s see how well you remember the sports/habits during your physical activity and includes the environment condition doing or performing physical activity for personal safety precautions to improve our wellness and have good health. Direction: Match Column A with the correct answer on Column B, Write only the letter of answer. _____1. Excessive low body temperature. A. Condition _____2. Resulting into dizziness or fainting. B. Dehydration _____3. Detrimental causes in physical C. Exercise Activity. _____4. It also called a prickly heat. D. Heat Rash _____5. Abundant loses of water. E. Heat Syncope _____6. Body movement that uses energy. F. Hyperthermia _____7. A negative thing that means to lessen G. Overexertion the impact of an activity. _____8. A condition being protected from H. Physical Activity or unlikely to cause danger. _____9. Affecting the way in which people I. Precaution live or work. _____10. It is a subset of physical activity J. Safety To improve physical fitness. 9 Here are some personal safety precautions and conditions related to physical activity: Conditions include dehydration, overexertion/overtraining, hypothermia and hyperthermia. Each of these conditions should be taken seriously for each poses health risks to you as an exercise. These conditions are usually associated with exercising in different types of environment, like a hot or cold environment. However, dehydration and over exertion may be experienced even when exercising in environments that do not have extreme temperatures. Each condition will be discussed with ample safety precautions to guide you as you engage in moderate to vigorous physical activities. Dehydration Refers to the excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation. Dehydration happens when the fluid in your body is used or lost more than the fluid you drink or intake. Your body now does not enough water or fluid to do its normal functions, hence, you get dehydrated, as to the people who are more at risk, young ones or children and the older are more at risk. 10  During participation in physical activities, the body regulates its temperature depending on the intensity of activity. More frequently during moderate to vigorous physical activities, the body perspires, or sweats and you get thirsty.  Sweating. On 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. To offset fluid losses, it is suggested that 150 to 250ml of fluid should be taken every 15 minutes.  Thirst. Thirst is a sensation of dryness in the mouth and throat associated during exercise. Physical activity results in increased heat production, and evaporation of sweat from the skin allows the body to dissipate this heat and maintain a normal body temperature. The amount of fluid lost s sweat varies according to factors such as the intensity and duration of activity and the air temperature or humidity. Overexertion or Overtraining Refers to the detrimental causes of excessive training. 11  Some individuals engage in too much physical activity. Some exercisers and athletes often push themselves too hard in their pursuit of high-level performance. Thus, they susceptible to a variety of hyperkinetic conditions known as overload syndrome. This condition is characterized by fatigue, irritability, and sleep problems, as well as increased risk or injuries. In an over-trained status, performance is known to decline sharply, and this can cause individuals to train even harder. This dip in performance may be mistaken for dip in physical effort so that exerciser or athlete increases the effort to pull up this performance. A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 to 5 beats more than normal values). Essentially, an elevated morning heart rate reveals that the body has had to work too hard to recover from the exercise and is not in its normal resting mode. When doing resistance training, an individual is likely overtraining and may not reap the full benefits of the program if the body is not allowed to recover completely in 2 to 3 days after maximal effort. Decreased in total number of sets or exercise, or both, is recommended. You may also need to pace your workout properly to avoid staleness. Staleness, or getting bored or uninterested, is usually a consequence of overtraining. 12  What is It Environmental Condition Because the weather here in the Philippines is normally hot most of the year, exercise should be conscious about it when engaging in physical activity whether indoors or outdoors. Since, indoor conditions can easily be adjusted with cooling mechanisms such as air conditioners and electric fans, outdoor conditions pose more challenges to you as an exerciser. One of the things you need to be aware of is hyperthermia. Hyperthermia This is an alarming rise in body temperature, which is an effect of exercising in very humid environments. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of the temperature-regulating mechanism. In hot environments, the body is able to maintain temporary thermal balance during exercise through the circulatory adjustment and evaporation of sweat. However, the body responds differently in hot, dry environment, the body actually against heat when the air temperature exceeds the temperature of the skin. Under these conditions, the evaporation of sweat allows the maintenance of thermal equilibrium. When humidity is also high and evaporation cannot take place, the body temperature continues to rise, and performance is severely impaired. 13  Is it safe to exercise in hot weather? Prolonged, vigorous exercise can be dangerous in hot and humid weather. Heat from exercise is released in the form of sweat, which cool the skin and blood circulating near the surface as it loses evaporates. 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 too high, you may suffer from heat disorder such as heat exhaustion or heat stroke. Use caution when exercising if the temperature is above 80°F or if the humidity is above 60%. To exercise safely, watch for the signals of heat disorder, regardless of the weather. *Heat Acclimatization. On the first day of vigorous exercise in hot weather, one may experience near maximal heart rate, elevate the 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. Skin and core temperature are lower, since sweating begins at a lower temperature. Here are some causes when you performed an activity/exercise in hot environments, and you need to be aware of heat disorders. 14  Heat Disorders Problem Signs and Symptoms Treatment Heat cramps- History of exertion; muscle * Stop exercising, drink fluids, when cramps, usually in the and massage or stretch considerable salt muscle used during cramped muscle. is lost in sweat. exercise. * Cool the body. Stop exercising, Take lightly get out of the heat, remove salted foods and excess clothing, drink cold massage to fluids, apply cool and/or damp relieve cramps. towels to the body. Heat exhaustion- Fast, shallow breathing; * Get immediate medical when heat stress weakness; dizziness; attention and try to lower body exceeds the headache; moist or cool temperature. capacity of the skin or profuse sweating; temperature- pale face; normal or * Get out of the heat, remove regulating slightly elevated excess clothing, drink cold mechanism. temperature; weak pulse. fluids, and apply cool and/or damp towels to the body Heat stroke- the Noisy breathing: hot, immerse in cold water, but not temperature- flushed skin (may be dry or to induce shivering. regulating sweaty); red face; chills or mechanism has shivering; disorientation; * Person should be placed in given up. erratic behavior; high body shock or recovery position. If temperature; no conscious, person may sip perspiration; full, rapid water. Raise the legs. pulse; altered consciousness or *Fan person and use wrapped unconsciousness; cold packs in the armpits and convulsions. groin. Cold temperature does not pose a threat similar to that posed by hot, humid condition because of the metabolic heat generated through exercise. In the Philippines, there are only numbers if places where cold temperatures can be experienced. Even so, exercise can lead to frostbite, hypothermia, and even death. 15 Hypothermia Excessively low body temperature, characterized by uncontrollable shivering, loss of condition, and mental confusion. This occurs when the body begins to lose heat faster than it can be produced. Prolonged exertion leads to progressive muscle fatigue. As exposure continues and additional body heat is lost, the cold reaches the brain. One loses judgement and the ability to reason. Speech becomes slow and slurred and control of the hands is lost. Other concerns: Heat Rash - also called 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 un-evaporated sweat. It is generally localized to areas covered by clothing. 16 Heat syncope - heat collapse, is associated with rapid physical fatigue during overexposure to heat, This results in dizziness or fainting. It is quickly relieved placing the individual in a cool environment and replacing fluids. Sun protection factor - sunscreen applied to the skin can help prevent the damaging effects of ultraviolet radiation. A sunscreen effectiveness is absorbing the sunburn - inducing radiation is expressed as the sun protection factor (SPF). An SPF 6 indicates that an individual can be exposed to ultraviolet light 6x longer than without a sunscreen. Signs, Symptoms, and Treatment of Hypothermia Signs and Symptoms Treatment Early signs *If the victim is unconscious, open airway and check for breathing. * Shivering *If the victim is conscious, bring to shelter *Pale, cold skin or keep in warm room. *Cold environment *Replace wet clothes with dry ones. as the condition worsens *Give high energy foods and warm drinks. *no shivering, even though the person is *Cover the head, hands, and feet because cold heat is lost through the extremities. *increasing drowsiness *Do not let the victim lie down and rest *Irrational behavior and confusion since the core temperature is dropping. Without treatment, one might lose *Slow, shallow breathing consciousness and die. *Slow, weak pulse *Transport the victim to a medical facility *Walking becomes clumsy and tendency as quickly as possible. of wanting to lie down and rest escalates. 17  Constricting blood vessels (vasoconstriction) increase the stimulating capacity of the skin, but it also results in a marked reduction in the temperature of the extremities. Protective vasoconstriction often leads to discomfort in the fingers and toes. Blood is routed to the deeper, more vital body organs. To relieve pain, it is necessary to warm the affected area and raise the core temperature. While shivering may cause some increase in temperature, gross muscular activity is far more effective in restoring heat to the trouble area. Shivering is a defense mechanism of the body against cold. Core temperature is the temperature of deep organs. The temperature of the body is normal at 37 degrees Celsius or 98.6 degree Fahrenheit. It adjusts for enzyme activity within the muscles. Changes in core temperature can be reflected in the skin.  Is it safe to exercise in cold weather? Dress in layers so you can remove them as you warm-up and put them back on if you get cold. A substantial amount of heat loss comes from the head and neck, so keep these areas covered. In subfreezing temperature, protect the areas of the body most susceptible to frostbite-fingers, toes, ears, nose, and cheeks- with warm socks, gloves, cap, or hood. Wear clothing that “breathes” and will absorb or drain moisture away from your body to avoid being overheated by trapped perspiration, warm up thoroughly and drink plenty of fluids. *Cold Acclimatization. This refers to the metabolic adjustment done as well as the improved tissue insulation. Large body mass, short extremities and increased levels of body fat help to get acclimatized to cold weather. 18  Highly fit individuals become acclimatized in 4 days while sedentary ones take about 8 days. The best way to get acclimatized is to work in the actual conditions (temperature and humidity) one has to endure. Tips when exercising in the heat/hot weather *Slow down exercise and add rest breaks to maintain 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 color 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. What’s New This activity can enhance the learners to improve their skills memorize the topic that will already discuss of the teacher and the learners can identify the different safety precaution in doing an activity. And let the learners identify the condition weather in hot or humid environment. 19 Direction: 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 the space provided below. 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 1.__________ 2. __________ 3.__________ 4._________ 5.__________ 6. __________ 7.__________ 8._________ 9.______________ 10. ______________ 20  What I Have Learned This lesson may help the students to remember the topic being discussed by the teacher all we have to do is to answer the correct word to the underline to complete the sentence below. Everyone engages in moderate to vigorous physical activity, you need to observe some personal safety protocol to avoid certain conditions related to physical activity participation. These conditions include _______________, _______________, _______________, and _______________. Each of these conditions should be taken seriously for each pose’s health risks to you as an exercise. These conditions are usually associated with exercising in different type of environment, like a _______________ or _____________ environment. However, dehydration and overexertion may be experienced even when exercising in ______________ that do not have extreme _______________. 21  What I Can Do Let’s see how the students can answer this activity showing picture and identify this sports can be suite to play in hot or humid environment here in our country. At the end the learners can answer it correctly. Direction: I will show a picture, identify what features are common in sports clothing that make them suited in Philippines weather. Explain your answer based on your understanding knowing, that clothes are appropriate to wear during physical activity 1. 2. 3. 22  4. 5. Sports/Activity Explanation / Reason 1. _________________ ________________________________ ________________________________ 2. _________________ ________________________________ ________________________________ 3. _________________ ________________________________ ________________________________ 4. _________________ ________________________________ ________________________________ 5. _________________ ________________________________ ________________________________ What’s More Direction: Watch this video and make your own perception about what you really see in this sport. Explain your answer on the paper provided. 23 1. Surf the net and open the site http://www.sunstar.com.ph…Donaire fight in CEBU-SUNSTAR and http://www.whycebu.com Cebu? 2. On that site, analyze the case of Nonito Donaire Jr.’s April 16, 2003 title defense fight against Zolk Bedak in Cebu. Around at that time, Philippines were experiencing one hottest temperature. 3. Explain what the two boxers needed to do to be able to give out their best in such hot temperature. This is what appears on the internet. 24  Assessment Direction: Identify what is being asked. 1. It refers to very detrimental causes of excessive training. 2. This is usually experience/happen most of the time in doing physical activity or exercise in hot weather is called? 3. In what condition that our body alarming rise in body temperature which may effect of exercise in humid environment. 4. Refers to the excessive loses of water from the body through perspiration, sweating, urination and evaporation? 5. A sensation of dryness in the mouth and throat during exercise. 6. What do you call to the excessive low body temperature characterized by uncontrolled shivering? 7. It refers to the metabolic adjustment as well as the improving of tissue insulation. 8. How many amounts of fluid/water intake during physical activity/exercise? 9. Our body loses about 2.5ml of water affect into our lungs and skin, urine feces, and perspiration is called? 10. A condition known as overload syndrome is called? 25  Additional Activities This activity may help the students identify that already discuss by the teacher and the students can answer it correctly. At the end, the students can improve their skill in memorizing or recall the topic. Direction: True or False, answer the question based on your understanding of personal safety precautions during physical activity, write T if the statement is correct and F if the statement is wrong. 1. Do not wear comfortable clothes in doing exercise. 2. Be sensible, especially at night or in seclude areas. 3. Dehydration refers to the detrimental of excessive training. 4. Sweating and Thirst are symptoms/condition appeared into hypothermia. 5. Heat cramps, Heat exhaustion and Heat stroke are encountered in hyperthermia. 6. Do not exercise when you an empty stomach. 7. Musculoskeletal is the condition known as overload. 8. Shivering and pale skin are signs and symptoms of hypothermia. 9. To offset fluids loses, it suggested to drink 150-250ml of fluid take for every 15minute. 10. Overtraining is detrimental causes of used muscle in doing physical activity. 26 References Physical Education and Health Volume 1 Learner’s Materials by Department of Education at [email protected] https://www.change4health.gov.ph…. Home>Physical Activity>Facts>Exercise>Precaution and Safety Tips. Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach Sixth Edition, Mc-Graw Hill, USA. Diet and Nutrition Assessment. Retrieved (April20,2016) from http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet- nutrition/diet-nutrition- assessment?id=5717f623f2f95&step=1 Hoeger, W.W.K. & Hoeger, S.A. (2011). Fitness and Wellness (9th ed.). Australia: Wadsworth. Kervin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the home, the workplace and outdoors. Manila: WS Pacific Publications Inc. Marieb, E.N. (2002). Essentials of Human Anatomy & Physiology (6th ed). Singapore: Pearson Education are Pte Ltd. 28 For inquiries or feedback, please write or call: Department of Education – Region III, Schools Division of Bataan - Curriculum Implementation Division Learning Resources Management and Development Section (LRMDS) Provincial Capitol Compound, Balanga City, Bataan Telefax: (047) 237-2102 Email Address: [email protected]