Personal Safety Protocol for Physical Activities (PDF)

**LESSON 2.1 Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation** **FOUR Factors in Creating your Personal Safety Protocol** 1. 2. 3. 4. **As you engage in moderate-vigorous physical activities, you need to observe some personal safety precaution...

**LESSON 2.1 Personal Safety Protocol during Moderate-Vigorous Physical Activities (MVPA) Participation** **FOUR Factors in Creating your Personal Safety Protocol** 1. 2. 3. 4. **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, and** **(4) hyperthermia.** **Dehydration is a condition in which the body loses more fluids than it takes in, resulting in an insufficient amount of water in the body.** **Example: Not drinking enough water on a hot day can lead to dehydration, causing symptoms like dry mouth, dizziness, and dark urine** **Overexertion occurs when a person pushes their body beyond its physical limits or exerts excessive effort, often leading to physical strain or injury.** **Example: Lifting weights that are too heavy for your capacity can result in overexertion and muscle injury.** **Hypothermia is a dangerous drop in body temperature, typically below 95°F (35°C), causing the body to lose heat faster than it can produce it.** **Example: Being exposed to extreme cold without adequate clothing or shelter can lead to hypothermia, with symptoms like shivering, confusion, and numbness.** **Hyperthermia refers to a high body temperature, often due to excessive heat exposure or physical exertion, which can lead to heat-related illnesses.** **Example: Running a marathon on a scorching summer day without proper hydration can result in hyperthermia, with symptoms like heat exhaustion or heatstroke.** **Here are some examples of how dancers and choreographers can observe these safety protocols and an explanation of how dehydration, overexertion, hypo-, and hyperthermia can impact their health and performance:** **Proper Hydration:** **Example: Dancers and choreographers should carry water bottles and take regular water breaks during practice and performances.** **Explanation: Dehydration occurs when the body loses more fluids than it takes in. It can lead to fatigue, muscle cramps, and reduced cognitive function. Proper hydration is essential to maintain energy levels and prevent heat-related illnesses.** **Warm-Up and Cool-Down:** **Example: Dancers should engage in dynamic stretching and warm-up exercises before intense rehearsals.** **Explanation: Skipping warm-up and cool-down routines can lead to overexertion and increased risk of muscle strains and injuries. Proper warm-up and cool-down routines prepare the body for physical activity and help with muscle recovery.** **Monitoring Body Temperature:** **Example: Dancers should be aware of the room temperature and adjust clothing layers accordingly.** **Explanation: Hyperthermia (overheating) can occur when dancers perform in hot environments, potentially leading to heatstroke or heat exhaustion. Conversely, hypothermia (excessive cooling) may occur when they rehearse in cold spaces. Maintaining an appropriate body temperature is vital for both comfort and safety.** **Rest and Recovery:** **Example: Dancers and choreographers should schedule rest days in their training and rehearsal routines.** **Explanation: Overexertion and pushing the body beyond its limits can lead to fatigue, decreased performance, and an increased risk of injury. Adequate rest and recovery are crucial for maintaining physical and mental well-being.** **Nutrition and Balanced Diet:** **Example: Dancers should ensure they have a well-balanced diet that provides them with the necessary nutrients.** **Explanation: Poor nutrition can lead to fatigue, weakness, and decreased stamina. Proper nutrition is essential for sustaining energy levels and preventing injuries.** **Adequate Clothing and Footwear:** **Example: Dancers should wear appropriate dancewear and supportive footwear that suits their style of dance.** **Explanation: Inadequate clothing and footwear can lead to discomfort, blisters, and injuries. Proper attire ensures comfort and minimizes the risk of accidents.** **Listening to the Body:** **Example: Dancers and choreographers should pay attention to their body\'s signals and not push through pain.** **Explanation: Ignoring physical discomfort or pain can lead to serious injuries. Dancers should be in tune with their bodies and address any concerns promptly.** **HELPFUL TIPS** 1. 2. 3. **Stretch before and after physical activity** **Stretch gently and slowly** **Hold stretches for a minimum of 10 seconds** **Breathe slowly and easily** **LESSON 2.2 Observe Safety Protocol** **Dehydration. This refers to excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation.** **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** **Electrolytes - are the minerals that are involved in many essential processes in the body.** **6 Healthy Drinks Rich in Electrolytes** 1. 2. 3. 4. 5. 6. - - - - **Footwear: Dance shoes should be appropriate for the floor surface (e.g., suede soles for ballroom).** 4. 5. 6. 7. 8. **Finishing on Time: End the dance with the song, not earlier, unless there\'s a significant reason (like discomfort).** 9. 10. 11. - - - - **LESSON 2.6 HOW TO ORGANIZE DANCE EVENTS:** **Ways to Organize Dance Events** 1. - - - 2. 3. 4. 5. 6. 7. 8. 9. 10.