Second Quarter

LEARNING ACTIVITY SHEET PHYSICAL EDUCATION AND HEALTH

Safety Protocols in Engaging Dance Exercise

Name of Learner: ____________________________________

Grade Level: 12
Strand/Track: ____________________________________
WEEK
Section: ____________________________________
Date: ____________________________________
3

A. Background Information for Learners

This lesson on safety protocols in engaging dance exercise will enable learners to be
knowledgeable enough on the effects of these protocols on your dance performance.
B. Learning Competency with code

• Observes personal safety protocols to avoid dehydration, overexertion, hypo-and

hyperthermia during MVPAs participation.

C. Directions/ Instructions
After going through with this unit, you are expected to:
1. Read and follow each direction carefully.
2. Accomplish each activity for the master of competency.
3. Use the learning Activity Sheet with care.
4. Record your point for each activity
5. Always aim to get at least 88% of the total number of given items.
6. If you have any question, contact, or see your teacher through messenger or text.

D. Exercises / Activities
D.1 INTRODUCTION
Specific Objectives:
At the end of the module, learners will able be to:
• Identify common injuries that could be encounter during MVPA participation.
• Differentiate various symptoms and manifestation caused by participating
MVPA’s.
• Determine safety protocols to avoid various injuries caused by participating
MVPA’s.

My Score: ______
PRE–TEST
Direction: Read and analyze the questions given below. Choose the letter of the best
answer.
1. It is a condition that occurs when the loss of body fluids, mostly water, exceeds the
amount that is taken in.
A. Thirst b. Exhaustion c. Dehydration d.
Hyperthermia

2. It refers to the condition that happens when you’ve pushed your body farther than
you should. It’s obvious that you need to work out and exercise hard and often to get into
the best shape.
a. Exhaustion b. Overexertion c. Hyperthermia d.
Hypothermia

3. It is as condition which occurs when a person's body temperature rises and

remains above the normal; 98.6°F Most frequently, this occurs during the heat of summer
and among the elderly.
However, it may also be triggered by other medical conditions or certain medications.
a. Hyperthermia b. Hypertension c. Exhaustion d.
Dehydration

4. It refers to a condition that develops when heat losses exceed heat production
causing the body heat content to decrease. Declines in core temperature may eventually
impact exercise performance. a. Hyperthermia b. Exhaustion C. Hypothermia
d. Overexertion

5. Which of the following statement does NOT refer to the safety protocols to be done
during dehydration?
a. Drink plenty of water before, during, and after exercise.
b. Drink plenty of water before, while, and after you are active.
c. Use Appropriate Clothing Wear clothing that lets air pass through to cool
your body.
d. Always bring a container of water or sports drink with you when you when
you are engaged in exercise or any physical activity.

RECAP My Score: ______

Answer the following statement briefly.
1. Before engaging to any rhythmic exercise, it is very important to determine my
Heart Rate because
______________________________________________________________________
______________________________________________________________________
 2. To set my goal for the improvement of my fitness condition, It is important to
determine my
Target Heart Rate because
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________________________________________________________________
________________________________________________________________
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D.2 DEVELOPMENT

LESSON
Safety Protocols to Avoid Dehydration, Overexertion, Hypothermia, and
Hyperthermia During Rhythmic Activity Participation

Although physical activity has many health benefits, injuries and other opposing
events do sometimes happen. The most common injuries affect the musculoskeletal
system. Other adverse events can also occur during activity, such as overheating and
dehydration. On rare occasions, people have heart attacks during activity.
The following are the Safety Protocols to prevent such adverse events during
physical activity.

What is Dehydration?

Dehydration is a condition that occurs when the loss of body fluids, mostly water,
exceeds the amount that is taken in. With dehydration, more water is moving out of our
cells and bodies than what we take in through drinking. We lose water every day in the
form of water vapor in the breath we exhale and in our excreted sweat, urine, and stool.
Along with the water, small amounts of salts are also lost. When we lose too much water,
our bodies may become out of balance or dehydrated.
Severe dehydration can lead to death.
How may I avoid Dehydration?
The following tips may help you prevent dehydration.
• Drink plenty of water before, while, and after you are active.
• Drink plenty of water before, during, and after exercise.
• Always bring a container of water or sports drink with you when you
when you are engaged in exercise or any physical activity.
• Use a sports drink if you will be exercising for longer than 1 hour.
• Avoid high-protein diets. If you are on a high-protein diet, make sure
that you drink at least 8 to 12 glasses of water each day.
 • Stop working outdoors or exercising if you feel dizzy, lightheaded, or
very tired.
• Wear a lightweight and light colored clothes specially during hot
seasons

What are the other injuries I may experience aside from dehydration?
Overexertion It is a condition that happens when you’ve pushed your body farther than
you should. It’s obvious that you need to work out and exercise hard and often to get into
the best shape. What many people don’t know, however, is that your body needs lots of
time and nutrition in between exercise to recover. When your body is continually forced
to be active without having time to rest and heal, you can develop overexertion. When
this happens, a variety of negative effects take place.
How may I avoid overexertion?
Here are some tips to keep in mind to help you avoid this situation.
1. Rotate your workouts. If you’re doing strength training, you stick to doing one or
two muscle groups per day. Then the next day you can do another group, and another
after that. When you train a muscle group very hard, you should allow two days before
working it again. Also, if you like to strength train along with aerobic workouts, try
alternating so one day you do all aerobic, the next all strength, the next aerobic, etc.
2. Get lots of sleep. Your body works its hardest at restoring itself during sleep, so
getting enough rest is especially important if you are exercising intensely more than three
or four times per week. Aim for about 8 hours a day.
3. Take rest days. You should devote at least one day per week entirely to resting.
You shouldn’t do any more than light exercises like walking and stretching on this day.
4. Eat right. You might be exercising to lose weight, but it’s still important to nourish
yourself. Make sure you are taking in a good amount of carbohydrates and protein.
Preferably, if, you are doing a lot of aerobic training, aim for a diet with approximately 50
to 65 percent of your daily calories coming from carbohydrates. If you are focused on
strength training, aim for around 20 percent of your calories to come from protein and at
least 45 percent from carbohydrates. You don’t want to overeat, but remember that there
is also a risk of eating too little. Talk to a dietitian if you would like an individualized
assessment of the number of calories you need.

Is there anything else?

Hyperthermia
Another injury that may occur during extensive dance activity is hyperthermia.
According to the National Organization for Rare Disorders defined hyperthermia as a
condition which occurs when a person's body temperature rises and remains above the
normal; 98.6°F Most frequently, this occurs during the heat of summer and among the
elderly. However, it may also be triggered by other medical conditions or certain
medications.
How to avoid Hyperthermia?
• Start Slowly. Slowly upturn the duration and intensity incrementally
 • Hydrate Properly. Your body needs to replace lost water, and that is why proper
hydration is important before during and after your physical activity
• Use Appropriate Clothing Wear clothing that lets air pass through to cool your
body.
• Rest Periodically.
• Avoid exercising in extreme heat and humidity.
• If heat related injury happens, do first aid and get help.
What if I feel differently?
You can experience Hypothermia
Hypothermia develops when heat losses exceed heat production causing the
body heat content to decrease. Declines in core temperature may eventually impact
exercise performance.
How to avoid Hypothermia?
• Avoid excessively cold and windy weather
• Dress appropriately. If you don’t have choice but to engage physical activities
during cold seasons, wear thick layered clothing
• Watch your time. If possible, limit the time of your physical activity.
• Stop if you feel anything out of the ordinary
D.3 ENGAGEMENT
Last activity you were instructed to choose two (2) dance genre, practice, a period
of time and monitor as well as analyze your physiological indicator. This time,
continuously execute the 2/4-time signature for 10 – 15 minutes. Before engaging the
activity, answer the following indicators to assess your readiness. Once you answer yes
in any of the item, engage to 40% - 50% intensity zone.

Note: Listen to the sound of your body, if you think you are not capable of doing the
activity, engage yourself as soon as you feel better.
WRAP–UP
Answer the following: My Score: ______
1. What are important factors you consider before engaging to high
impact dance activity?
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2. Discuss the importance of the factors you consider to avoid yourself from:
A. Overexertion
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b. dehydration
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 c. hyperthermia
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d. hypothermia
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3. If I you experienced any of the item above, give the procedure you conducted in
order to respond for a possible emergency.
________________________________________________________________
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1. In this time of pandemic, why safety protocol is essentials in doing dance exercises?
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2. How do you think following protocols affect your performance as an individual?
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