HEALTH OPTIMIZING

12
&
PHYSICAL EDUCATION
3

Personal Safety Protocol during Moderate –

Vigorous Physical Activities (MVPA)
Participation

QUARTER 2 Week 1
 This module was written in a user-friendly manner. It is here to help you understand safety protocols
during moderate-vigorous physical activities (MVPA) participation. Furthermore, a personal safety
protocol is one of the best cautions in indulging vigorous physical activities. As such, it would tell us
about the safety protocol and measures to avoid injuries.

This module is written to help you understand that dance is one of the many ways in optimizing
one’s health. The scope of this module permit is used in many different learning situations. The
language used recognizes the diverse vocabulary level of students. The lessons are organized to
follow the standard order of the course.

LEARNING COMPETENCY:
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during
MVPA participation. Code: PEH12FH-Ik-t-10

At the end of the module, you should be able to:

o Enumerate the personal safety protocols during moderate-vigorous physical activity (MVPA);
o Apply the personal safety protocols during moderate-vigorous physical activity (MVPA)
engagement; and
o Appreciate the importance of a personal safety protocol during moderate-vigorous physical
activity (MVPA).

What I Know
PRE-TEST:
Precautions, safety measures are our initiatives in making ourselves safe during activity
engagement. Let us try to test your initiative regarding this lesson.
Instructions: Write your answers in your P.E & Health 12 activity notebook. Do not write
anything in your Module/s.

A. Enumeration.
a. List down at least 4 personal safety protocols during moderate
vigorous physical activity.
b. Give 2 factors in creating your safety protocol.

B. True/False. Write True if the statement is correct and False if the statement is incorrect.

_______1. Stretch before and after a physical activity.

_______2. Never drink water after any physical activity.
_______3. Do not overdo dancing.
_______4. Drink atleast 6-8 ounces of water/fluid everyday.

2
 What’s In
Remember that physical activities and exercises need a lot of precautionary measures. Furthermore, due
to rigorous and dangerous physical activities like cheer dancing, running, mountain climbing, and other
sports may occasionally create injuries or one can be put in harm’s way. Hence, it is important for anyone
engaging in such activity to follow a personal safety protocol to avoid injuries and other hazardous
incidents.

Task 1:
Instructions: Individual activity. You are going to make a checklist of the important things needed during
the following physical activities. Write it on your P.E. & Health 12 activity notebook. Do not write anything
on your Module/s.
1. Summertime in Cebu City
2. Zumba session in Robinsons
3. Cheerdance competition in your school’s Mass Dem
4. Rainy season in Canlaon City

• Present your checklist next week.

Task 2:
Instruction: Write your answer/s in your activity notebook.
Questions:
1. Which among the physical activities needs more precautionary measures in your checklist?
Why?
2. Which among the physical activities needs less precautionary measures in your checklist?
Why?

What is It

FOUR Factors in Creating your Personal Safety Protocol

Source: https://horizonpersonaltrainingnewingtonct.com
/

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

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 • 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, (2)overexertion, (3)hypothermia, and (4)hyperthermia.

Each condition will be discussed with ample safety precautions to guide you as you engage in
moderate-vigorous physical activities.

Source:https://pngio.com/images/png-a121268.html Source:https://pngio.com/images/png-a121268.html

(1) Dehydration Fluid replacement

• Excessive loss of water from the • Drink at least 16-20 ounces of fluid 2
body, usually through hours before exercising. Then drink 8
perspiration or sweating, ounces of fluid 15-30 minutes before you
urination, or evaporation. start.
• Sip 4-6 ounces of fluid every 15-20
Sweating – on a normal day, the body loses minutes while you exercise or any
about 2.5 liters of water. physical activity.
(urine, feces, perspiration) • After the physical activity/exercise, you
must drink enough water to replace the
Thirst – a sensation of dryness in the mouth body fluid you lost during
and throat associated with a desire for liquids. the activity/exercise.

(2) Overexertion or Overtraining • Decrease the total number of sets or exercises

• Refers to the detrimental cause of or both.
excessive training. Some • Need to pace your workout properly to avoid
athletes often push too hard in uninterested or bored.
their pursuit of high-level
performance.
(3) Hyperthermia
• An alarming rise in body Is it safe to exercise in hot weather?
temperature, which an effect of • Prolonged, vigorous exercises can be
exercising a very humid dangerous in hot or humid weather.
environment. • To do the physical activity safely, more
(normal body temperature – fluid intake must be done and watch for
36.5-37.5 degrees Celcius) the signals of heat disorder, regardless
• Lose too much water or if your of the weather.
body temperature rises too high,
Tips when Exercising in the Heat/Hot
it can cause heart disorders such
Weather
as heat exhaustion or heat

4
 stroke.
a. 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.

b.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).

c.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.

d.Rest frequently in the shade.

e.Slow down or stop if you begin to feel

uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.

(4) Hypothermia • Keep the victim in a warm place.

• Excessively low body • Replace wet clothes with dry ones.
temperature, • Give high energy foods and warm
characterized by uncontrollable drinks.
shivering, loss of coordination, • Cover the head, hands, and feet
and mental confusion. because heat is lost through the
extremities.
Signs of hypothermia: a. • Do not let the victim lie down and rest
Shivering since the core temperature is
b. Pale, cold skin dropping without treatment, one might
c. Slow weak pulse lose consciousness and die.
• Transport the victim to a medical facility
d. Slow, shallow breathing
as quickly as possible.
e. Increase drowsiness
f. Walking becomes clumsy and
the tendency to lie down
Is it safe to exercise in cold weather? • dress
warmly in layers and do not stay out in very
cold temperatures for too long.

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.

Sources:https://www.beatoapp.com/blog/fasting-with-diabetes-tips-

guidelines-to-practice-navratri-fasts-safely/

5
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

What I Can Do
U CAN DANCE SHOW!
INDIVIDUAL TASK: “MAKE A PERSONAL SAFETY PROTOCOL”
Instructions: Prepare at least 2 short bond papers. This is an individual
task.
1. Your task is to watch any one (1) episode of the “U CAN DANCE SHOW”.
2. Choose at least 2 or more performances of the episode of the said show.
3. Must choose moderate to vigorous dance performances of the episode of the said show.
4. It is a must that your chosen performances are also based on your interest.
5. Make at least 10 personal safety protocols of each chosen performance that apply to the said
performance.
6. One bond paper is for one chosen performance.
7. Write it in a table form on a short bond paper.
8. Your personal safety protocol/s in each chosen performance should be based on the factors,
tips, and guidelines discussed above.
9. 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.
10. But you must not go over your interests and capabilities.
11. Your safety protocols should be realistic.
12. Your work will be graded according to the criteria presented below.
13. Handwritten or encoded will be fine.
14. The link to the selected episode of the “U CAN DANCE SHOW” must also be indicated.
15. 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.

MY SAFETY PROTOCOLS of the “U CAN DANCE SHOW” (link of the selected episode)
Name of the Performer/s or Name
of the Group (selected My Personal Safety Protocol/s
performance)

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 1.
2.
(Name) 3.
4.
5. (Safety Protocol/s)
6. 7. 8.
9.
10.

CRITERIA STANDARD MY TEACHER’S

SCORE SCORE SCORE
(Student)
1. The personal safety protocol/s was written
and planned in a convincing consistent
manner. (chosen performances are 40
moderate to vigorous activity)
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/ 20
teacher’s interest.
TOTAL 100

Assessment
POST-TEST:
Instructions: I. Select and write only the letter of the correct answer.
II. 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.
I. 1. These are the factors in creating or planning personal safety protocol. A. Mind, body, spirit
C. State of mind, ability, & awareness
B. Hydration, grooming, safety D. None of the above
2. In engaging in Zumba dances, we should consider the following measure/s;
A. Make-up & shoes C. New bag & new lipstick
B. Water & extra shirt 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 C. Overexertion & overdo
B. Hypothermia & dehydration D. All of the above
4. The following are correct about stretching, EXCEPT.
A. Hold stretches for a minimum of 10 minutes. C. Breath slowly.
B. Stretch before & after zumba. D. Stretch gently.
5. What is the importance of having & observing a personal safety protocol? A. It can make our body
healthy. C. It can give us strength.
B. It will prevent any injuries. D. It will give nourishment.

II. Yes/ No
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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

Answer Key

. NO 5 . B 5
. YES 4 . A 4
. NO 3 . D 3
. NO 2 . B 2
II. 1. YES I. 1. C
Post -test

4. False b. 1. (answers may vary) awareness

3 . True 4 . bring extra shirt
2 . False 3 . drink more water
II. 1. True 2 . stretching
. ability 2 I. a. 1. (answers may vary) warm -up
Pre -test

References
1. DIWA Senior High School Series: Physical Education & Health 2 : DIWA
LEARNING TOWN
2. Conrado R. Aparato, Et. al. Physical Education & Health 2: REX Book
Store
3. PE11TG.pdf (soft & hard copies)

4. https://lrmds.deped.gov.ph/. Accessed June 17, 2020.

5. https://www.cdc.gov. Accessed June 17, 2020.
6. www.cdn.fbsbx.com. Accessed June 17, 2020.
7. https://www.sciencedirect.com/science/article/abs/pii/S2211266916300 160.
Accessed June 18, 2020.
8. https://pngio.com/images/png-a121268.html. Accessed July 22, 2020.
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9. https://horizonpersonaltrainingnewingtonct.com/ . Accessed July 24, 2020.
10. https://www.beatoapp.com/blog/fasting-with-diabetes-tips-guidelinesto-practice
navratri-fasts-safely/. Accessed July 26, 2020