EXERCISE

FOR
FITNESS
Quarter 1 Week 1- Grade 11
 Why Physical Education Is Necessary For
Every Student

1. Physical fitness of the student

Physical fitness can be a key component of a healthy
lifestyle. This is why P.E. is a key subject in all the leading
universities in the world. When regular fitness activities are
included in the lifestyle of a student, it is possible for them
to maintain fit. Regular physical activity can help to
improve the absorption of nutrients in the body. It also helps
to improve cardiovascular health and develop muscular
strength.
 Why Physical Education Is Necessary For
Every Student
2. Improvement of academic performance
There are studies that show that P.E. can help to
improve the academic performance of a student. Many
of the regular physical activities that students engage in
are associated with higher levels of concentration and
well-composed behaviors. Sports activities help to
reinforce knowledge learned in other subjects.
 Why Physical Education Is Necessary For
Every Student
3. Social assimilation
The activities that children engage in during P.E.
can help in the improvement of social interaction.
From the time they are young, kids learn how to
cooperate through various group activities and from
a team’s positive sense of identity.
 Why Physical Education Is Necessary For
Every Student
4. Reduces the levels of stress
According to https://edubirdie.com/write-my-essay, many
school curriculums lay emphasis on core subjects. Students
are pressurized to perform better in these subjects. Even
after spending hours in the classroom, they get a lot of
homework to tackle away from the student. Therefore,
physical activity can be an outlet for getting rid of stress and
anxiety. It can also facilitate emotional resilience and
stability.
 Why Physical Education Is Necessary For
Every Student
5. Health and nutrition
Nutrition is one of the elements of P.E. One of the key
benefits of P.E. is that it helps students to understand the
importance of proper nutrition. This is particularly important
in high school as this is where eating disorders and obesity
prevails. With physical education and health, students
understand the importance of eating well and the key
nutrition guidelines.
 Most Essential Learning Competencies

1. Self-assesses health-related fitness (HRF).Status, barriers

to physical activity assessment participation and one’s
diet.
2. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in
a variety of settings in- and out-of school.
3. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
PARTS OF THE MODULE
Expectations – These are what you will be able
to know after completing the lessons in the
module.
Pre-test – This will measure your prior
knowledge and the concepts to be mastered
throughout the lesson.
PARTS OF THE MODULE
Looking Back to your Lesson – This section
will measure what learning's and skills did you
understand from the previous lesson.
Brief Introduction – This section will give you
an overview of the lesson.
PARTS OF THE MODULE
Activities – This is a set of activities you will
perform with a partner.
Remember – This section summarizes the
concepts and applications of the lessons.
Check your Understanding – It will verify how
you learned from the lesson.
Post-test – This will measure how much you
have learned from the entire module.
PRE-TEST
MULTIPLE CHOICE: Write the letter of the correct answer on the space provided
below.

_________1. Any bodily movement produced by skeletal muscles that requires energy
expenditure – including activities undertaken while working, playing, carrying out
household chores, travelling, and engaging in recreational activity.

A. Physical activity B. Exercises C. Aerobics D. All of the above

_________2. Refers to a planned, structured, repetitive, and aims to improve or maintain

one or more components of physical fitness.

A. Physical activity B. Exercises C. Aerobics D. All of the above

PRE-TEST
_________3. Are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat
profusely and breathe harder.

A. Muscle Strengthening B. Bone Strengthening

C. Aerobics D. All of the above
_________4. Are exercises in which groups of muscles work or hold against a
force or some weight. It helps build good muscle strength when muscles do
more work, it becomes stronger.

A. Muscle Strengthening B. Bone Strengthening

C. Aerobics D. All of the above
LESSON 1: Aerobic, Bone Strengthening Muscle
Strengthening
WHAT IS PHYSICAL ACITIVITY?

World Health Organization (WHO) defines physical activity

as any bodily movement produced by skeletal muscles that
requires energy expenditure –including activities undertaken
while working, playing, carrying out household chores,
travelling, and engaging in recreational activities.
LESSON 1: Aerobic, Bone Strengthening Muscle
Strengthening
The term "physical activity" should not be confused with
"exercise", which is a subcategory of physical activity that
is planned, structured, repetitive, and aims to improve or
maintain one or more components of physical fitness.
Beyond exercise, any other physical activity that is done
during leisure time, for transport to get to and from places,
or as part of a person’s work, has a health benefit. Further,
both moderate- and vigorous-intensity physical activity
improve health.
 How much of physical activity is recommended?

WHO- World Health Organizations recommends:

Children and adolescents aged 5-17years should do at least

60 minutes of moderate to vigorous-intensity physical
activity daily. Physical activity of amounts greater than 60
minutes daily will provide additional health benefits. Should
include activities that strengthen muscle and bone, at least 3
times per week.
 How much of physical activity is recommended?

Adults aged 18–64 years should do at least 150 minutes of

moderate intensity physical activity throughout the week or
do at least 75 minutes of
vigorous-intensity physical activity throughout the week, or
an equivalent combination of moderate- and vigorous-
intensity activity.
 How much of physical activity is recommended?

Adults aged 18–64 years should do at least 150 minutes of

moderate intensity physical activity throughout the week or
do at least 75 minutes of
vigorous-intensity physical activity throughout the week, or
an equivalent combination of moderate- and vigorous-
intensity activity.
 How much of physical activity is recommended?

For additional health benefits, adults should

increase their moderate intensity physical activity to
300 minutes per week, or equivalent. Muscle
strengthening activities should be done involving
major muscle groups on 2 or more days a week.
 How much of physical activity is recommended?

Adults aged 65 years and above should do at least 150

minutes of moderate-intensity physical activity throughout
the week, or at least 75 minutes of vigorous-intensity
physical activity throughout the week, or an equivalent
combination of moderate- and vigorous-intensity activity.
For additional health benefits, they should increase
moderate-intensity physical activity to 300 minutes per
week, or equivalent.
 How much of physical activity is recommended?

Those with poor mobility should perform physical activity

to enhance balance and prevent falls, 3 or
more days per week. Muscle-strengthening activities should
be done involving major muscle groups, 2 or more days a
week. The intensity of different forms
of physical activity varies between people. In order to be
beneficial for cardiorespiratory health, all activity should be
performed in bouts of at least 10 minutes duration.
 Aerobic, Muscle Strengthening, and Bone
Strengthening Activities:
How Do They Work and Differ?

Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally,
these activities increase our heart and breathing rate. These
activities cause us to sweat profusely and breathe harder. Our
heart pumps blood more vigorously, causing oxygen to circulate
throughout our body.
Benefits of Aerobic Exercises
Regular exercises can bring about positive health benefits. In
addition to strengthening of the cardiovascular system, the
following benefits can also be achieved:

1. Improve circulation and help the body use oxygen better.

2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Developed endurance, which means that one can work out
longer without experiencing fatigue.
5. Help reduce the risk of developing
heart diseases and other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety,
and depression.
 Aerobic, Muscle Strengthening, and Bone
Strengthening Activities:
How Do They Work and Differ?

This allows us to sustain our aerobic exercise for a few minutes. Such
activities like jogging, running, swimming and dancing are some
examples of aerobic exercises which improve our cardiorespiratory
fitness. It also helps us to prevent disease like cardiovascular disease,
diabetes, and osteoporosis. Most aerobic activities can be done on a
daily basis. To be physically fit, it is important to engage in aerobic
activities.
Muscular Strength

Muscular Strength is the amount of force

that muscles employ when they are used.
You need to have strong muscles to support
your bones and joints. Muscular strength can
translate into the capacity of lift, push, kick,
and throw with power.
 Aerobic, Muscle Strengthening, and Bone
Strengthening Activities:
Muscle Strengthening Activities

Muscle strengthening activities are exercises in

which groups of muscles work or hold against a
force or some weight. Muscle strengthening
activities help build good muscle strength.
 Aerobic, Muscle Strengthening, and Bone
Strengthening Activities:
Bone Strengthening Activities
Bone growth is stimulated by physical stress brought about by physical
activity. As skeletal muscles contract, they pull their attachment on
bones causing physical stress. This consequently stimulates bone tissue,
making it stronger and thicker. Such bone strengthening activities can
increase bone density throughout our skeletal system. This is called
bone hypertrophy.
 Aerobic, Muscle Strengthening, and Bone
Strengthening Activities:
Many forms of physical activity like running, skipping rope,
and playing basketball help keep our bones fit. Bones also
support groups of muscles to reduce risk of falling. It is
important to understand that bone-strengthening exercises
do not only focus on bone health, it also focuses on
improving muscle strength, coordination, and balance.
Benefits of physical activity and risk of insufficient physical
activity

Regular physical activity of moderate intensity – such as

walking, cycling, or doing sports – has significant benefits
for health. At all ages, the benefits of being physically active
outweigh potential harm, for example through accidents.
Some physical activity is better than doing none. By
becoming more active throughout the day in relatively
simple ways, people can quite easily
achieve the recommended activity levels.
 Regular and adequate levels of physical activity:

1. Improve muscular and cardiorespiratory fitness;

2. Improve bone and functional health;
3. Reduce the risk of hypertension, coronary heart disease,
stroke, diabetes, various types of cancer (including breast
cancer and colon cancer), and
depression;
4. Reduce the risk of falls as well as hip or vertebral
fractures; and are fundamental to energy balance and weight
control.
Insufficient physical activity is one of the leading risk
factors for global mortality and is on the rise in many
countries, adding to the burden of NCDs and affecting
general health worldwide. People who are insufficiently
active have a 20% to 30% increased risk of death
compared to people who are sufficiently active.
 Levels of insufficient physical activity
Globally, around 23% of adults aged 18 and over were not active
enough in 2010 (men 20% and women 27%). In high-income
countries, 26% of men and 35% of women were insufficiently
physically active, as compared to 12% of men and 24% of women in
low-income countries. Low or decreasing physical activity levels
often correspond with a high or rising gross national product. The
drop in physical activity is partly due to inaction during leisure time
and sedentary behaviour on the job and at home. Likewise, an
increase in the use of "passive" modes of transportation also
contributes to insufficient physical activity.
 How to increase physical activity?
Countries and communities must take action to provide individuals with
more opportunities to be active, in order to increase physical activity.
Policies to increase physical activity aim to ensure that:

1. In cooperation with relevant sectors physical activity is promoted

through activities of daily living;
2. Walking, cycling and other forms of active transportation are
accessible and safe for all;
3. Labour and workplace policies encourage physical activity;
 How to increase physical activity?

4. Schools have safe spaces and facilities for

students to spend their free time actively;
5. Quality physical education supports children to
develop behaviour patterns that will keep them
physically active throughout their lives; and
6. Sports and recreation facilities provide
opportunities for everyone to do sports.
REMEMBER

Aerobic Activities

During aerobic activity, oxygen is delivered

to the muscles in our body allowing us to
sustain the physical activity for few minutes.
REMEMBER
Muscle Strengthening Activities

Muscle contraction occurs during a muscle strengthening activity. The

repetitive contractions during exercise cause damage to muscle fibers.
However, these muscle fibers are ready to be repaired once they get
damaged. The repair of muscle fibers happens after exercise while
muscles are at rest. There will be new muscle fibers produced to replace
and repair those fibers that were damaged. The muscles in the body then
start to grow larger and stronger.
REMEMBER
Bone Strengthening Activities

Bone growth is stimulated by physical stress. As skeletal

muscles contract, they pull their attachment on bones
causing physical stress. This consequently stimulates bone
tissue, making it stronger and thicker. Such bone
strengthening activities can increase bone density
throughout our skeletal system.
Exercise for Fitness

Fitness 11- Quarter1 - Week 2-3

BEGIN
When you engage in physical activities for health and
fitness improvements, you need to monitor the effort you are
giving. This is because the effort given in doing physical
activities contributes to the achievements of your fitness
goals. By monitoring your effort, you will be able to know if
you are reaching at least a moderate intensity level and at
most a vigorous one.
BEGIN
Remember, it is important that your body is challenged to do
more than what it is used to for changes to occur. If the
physical activity you do is too easy for your body, changes
would be minimal. Hence, your body should be challenged.
You need to sustain moderate to vigorous intensity of
physical activity in order to achieve your goal.
TRY THIS
Directions: Read and understand carefully and write the letter of the correct answer

1. This physiological indicator is referred as the rate or speed of doing physical activity.
This means that a person can take it slow when engaged in physical activities or do
them quickly.
A. Heart rate B. Pacing
C. Rate of perceived exertion D. Principle of training

2. Heart rate provides a good indicator of the relative challenge experienced during
physical activity. What is the recommended minimum training intensity to produce health,
wellness and fitness benefits?
A. 65 to 85 percent B. 80 to 90 percent
C. 35 to 59 percent D. 45 to 65 percent
TRY THIS
3. The following are classified as physiological indicators EXCEPT _______.
A. Exertion Rate Exertion B. Heart Rate
C. Rate of Perceived D. Pacing

4. Which of the following statement is NOT true?

B. Heart rate is the number of times a person’s heart beats per minute.
C. Pacing regulates your participation in physical activity through gradual and
careful introduction of changes in the physical activity.
D. Once you get more and more fit, the benefit you get for each additional
amount of activity is the same as before.
E. Assessment of the intensity of exercise is based on how you feel.
TRY THIS
5. Determine which statement best describes threshold of training.
A. It is the maximum amount of force a muscle can produce.
B. It refers to the cause of excessive training.
C. It begins and ends to the point where the physical activity becomes
counterproductive.
D. It is the minimum amount of physical activity necessary to produce changes
or development.

6. It happens when your body’s temperature drops to dangerously low levels

because of the cool environment.
E. Hypothermia B. Hyperthermia
C. Dehydration D. Overexertion
DO THIS
Directions: Rank the following physical activities according to the Level of
effort one would have to exert to accomplish them. Rank first (1st) if the
physical activity requires the most level of effort to accomplish and 5th if the
physical activity require least level of effort.

Leisurely biking ______________ Running uphill for 15 minutes _______________

Walking in the mall ____________ Competitive badminton Playing basketball
for 30 minutes__________ for 30 minutes ________________
EXPLORE
Draw the emoji if the picture resembles proper etiquette in a fitness facility while
draw the emoji if it does not.

1.

_____________ _____________
_____________ _____________ _____________
Process Questions:
1. How do you exercise inside the gym facility?

2. Are you aware of proper etiquettes and safety measures

inside the fitness facility?

3. What do you think are the proper etiquettes and safety

measures in the use of facilities and equipment?
KEEP THIS IN MIND
1. Heart rate

Also known as pulse rate, this is the number of times a person’s heart beats
per minute. It indicates the effort your heart is doing based on the demands you
place on your body. The more demanding your physical activity is the faster the
heart rate.
Each time your heart beats, it pumps blood into the arteries of your body.
The surge of blood causes a pulse which is what you feel by holding your
fingers against an artery. The major arteries that are easy to locate and frequently
used for pulse counts are the radial artery (just below the base of the thumb) and
the carotid artery but locating the radial artery is easier for others.
KEEP THIS IN MIND
A normal resting heart rate for adults ranges from
go to 100 beats per minute. Generally, a lower heart
rate at rest implies more efficient heart function and
better cardiovascular fitness.

School-age (5 to 12 years): 75-118 bpm

Adolescents (13 to 18 years) 60-100 bpm
 To determine the pulse rate, locate your pulse
using your index and middle fingers. Press gently to
feel the pulse. Count the number of beats in 10
seconds and multiply by 6 to get your number of
beats per minute. The 15-second count is also used
by multiplying by 4 to get the number of beats per
minute.
 The heart rate provides a good indicator of the relative challenge
experienced during physical activity. Using the heart rate as a
physiological indicator, maximal heart rate (max HR) is typically used.
Recommendations for physical activity indicate that physical activities
used as exercises should be between 60 to 80 percent of your max HR to
maintain or improve cardiovascular fitness. This means that for each
exercise, getting the max HR and the heart rates equivalent to 60 to 85
percent of max HR are important in achieving your fitness goals. Think
of it as 60% heart rate is your moderate intensity and 85% heart is the
limit of your vigorous intensity.
Here are the steps to get your target heart rate:

1. For moderate-intensity physical activity, your target heart

rate should be between 64% and 76%of your maximum heart rate.
You can estimate your maximum heart rate based on your age. To
estimate your maximum age-related heart rate, subtract your age
from 220. For example, for a 50-year-old person, the estimated
maximum age-related heart rate would be calculated as 220 – 50
years = 170 beats per minute (bpm). The 64% and 76% levels
would be:
64% level: 170 x 0.64 = 109 bpm, and
76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical
activity for a 50-year-old person will require
that the heart rate remains between 109 and
129 bpm during physical activity.
For vigorous-intensity physical activity, your target
heart rate should be between 77% and 93% of your
maximum heart rate. To figure out this range, follow
the same formula used above, except change “64 and
76%” to “77 and 93%”. For example, for a 35-year-old
person, the estimated maximum age-related heart rate
would be calculated as 220 – 35 years = 185 beats per
minute (bpm). The 77% and 93% levels would be:
77% level: 185 x 0.77 = 142 bpm, and
93% level: 185 x 0.93 = 172 bpm

This shows that vigorous-intensity physical activity

for a 35-year-old person will require that the heart
rate remains between 142 and 172 bpm during
physical activity.
Heart Rate Monitoring
One technique to see how hard you are
exercising is by monitoring your heart rate. Try
checking your heart rate before, during, and after an
exercise. To know your heart beat:
1. Press your index and middle fingers on your neck
or wrist.
2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate.
from 220 (beats per minute).
 You need to work out within your target heart rate
zone to improve your fitness. The target heart rate
zone is 60% for the lower limit and 85% for the
upper limit of your maximum heart rate.
The maximum heart rate is the greatest number of
times your heart beats per minute while exercising.
To get your maximum heart rate, subtract your age
from 220 (beats per minute).
 Study the following equations in estimating the
target heart rate zone of a 15 year old student.
A.MHR = 220 - age 60% of MHR = MHR x 0.6
85% of MHR = MHR x 0.85
B.B. MHR = 220 – 15 = 205 60% of MHR = 205 x
0.6 = 123 85% of MHR = 205 x 0.85 = 174.2
Taking Your Heart Rate
Generally, to figure out whether you are
exercising within the target heart rate zone,
you must briefly stop exercising to take
your pulse. You can take your pulse at your
neck, wrist, or chest. We recommend the
wrist. You can feel the radial pulse on the
artery of the wrist in line with the thumb.
Place the tips of the index and middle
fingers over the artery and press lightly. 
Do not use the thumb. Take a full 60-second count
of the heartbeats, or take for 30 seconds and
multiply by 2. Start the count on a beat, which is
counted as “zero.” For example, if this number falls
between 109 and 129 bpm (beats per minute) in the
case of a 50-year-old person, he or she is active
within the target range for moderate-intensity
activity.
2. Rate perceived Exertion (RPE)

This is an assessment of intensity of exercise based

on how you feel. It is basically a subjective
assessment of effort which ranges from 6 (very,
very light ) to 20 (very, very hard) with 1 point
increments in between. The target zone for aerobic
activity is from 12 to 16.
If you are engaged in physical activity, you rate your effort level based
on how light or how hard you perceive it. A rating of 6 means that your
effort level is “very, very light” while a rating of 18 means that your
effort level is “very, very hard”. Think of each rating in the RPE (rating
of perceived exertion) as a reflection of your heart rate during the
physical activity, that is, when multiplied by 10. This means that an RPE
of 6 is about a heart rate of 60 while an RPE of 18 is about 180 beats per
minute. Since an RPE of 6 means your heart rate is only at 60 beats per
minute, your physical exertion is very minimal, while an RPE of 18
means that your heart is doing 180 beats per minute, pushing yourself to
the limit.
A practical way to know your level of effort is to try
singing or talking while engaged in physical
activity. If you are still able to sing during physical
exertion, then the RPE is probably just between 6 to
8. However, if you cannot hold the conversation,
then the level of effort is high and the RPE is
probably between 14 to 17.
If you are jogging and are still able to sing, you could
jog a bit faster to increase RPE. However, if you cannot
talk anymore, you could lower the effort level by
jogging slower or inserting brisk walk between jogs.
Remember, the recommended target level of effort is
from 12 to 16 (120 to 160 beats per minute) for your
health to improve. So rate your physical exertion to be
able to maximize the effects of your participation in
physical activity.
3. Pace and Pacing

These refer to the rate or speed of doing physical activities. This means
that a person can take it slow when engaged in physical activities or do
them quickly depending on the FITT principle.
Pacing allows you to change the way you perform or complete an
exercise or physical activity so that you can successfully see changes. It
regulates your participation in physical activities through gradual and
careful introduction of changes in the physical activity, whether an
increase in intensity, frequency, or participation.
 Depending on the fitness of an individual, pacing may
be through frequency, intensity, and time of doing physical
activities. The normal frequency could be 3 to 4 times a
week which can be increased or decreased depending on the
changes done in intensity and time. If intensity is increased,
frequency and time could be decreased, or vice versa.
You must be able to pace your participation in physical
activities well so that you will benefit more and not get
injured. Remember to listen to your body, so pace yourself if
needed.
Personal Safety Protocols
As you engage in moderate to vigorous physical activity,
you need to observe some personal safety precautions to
avoid certain condition related to physical activity
participation. These conditions should be taken seriously
because each poses health risks to an exerciser.
1. Dehydration

This refers to the excessive loss of water from the body,

usually through perspiration or sweating, urination, or
evaporation. During participation in physical activities,
the body regulates its temperature depending on the
intensity of the activity.
During the moderate to vigorous physical activities, the
body perspires or sweats and you get thirsty.
Sweating
On a normal day, the body loses about 2.5 liters of
water from the lungs and skin, from urine, and from
perspiration. The body must replace this through
proper hydration. To offset fluid losses, it is
suggested that 150 to 250 ml of fluid should be
taken every 15 minutes.
Thirst

Thirst is a sensation of dryness in the mouth and

throat associated with a desire for liquids.
Maintaining water balance is an important
consideration during exercise. Physical activity
results in increased heat production, and
evaporation of sweat from the skin
2. Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

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 are
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
risks for injuries.
In overtraining 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 the exerciser or athlete increases the effort to pull
up the performance.
A useful physical indicator of overtraining is a slightly
elevated morning heart rate (4 or 5 beats more than normal
values). Essentially, an elevated morning heart rate reveals
that the body has to work too hard to recover from the
exercise and is not in its normal resting mode
When doing the 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 or 3 days after maximal effort. Decrease in total number of
sets or exercises, or both, is recommended.
It is also important that you pace the worked out properly to
avoid staleness. Staleness, or getting bored or uninterested,
is usually a consequence of overtraining.
3. Hyperthermia

This is alarming rise in body temperature, which is

an effect of exercising in a very humid
environment. 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 circulatory
adjustments and evaporation of sweat. However, the body
responds differently in a hot, dry environment. The body
actually gains 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.
Heat Acclimatization - is a broad term that can be
loosely defined as a complex series of changes or
adaptations that occur in response to heat stress in a
controlled environment over the course of 7 to 14
days. These adaptations are beneficial to exercise in
the heat and allow the body to better cope with heat
stress.
Tips when Exercising in the Heat/ Hot Weather

1. Slow down exercise and add rest breaks to maintain

prescribed target heart rate. As you become
acclimatized, you can gradually increase intensity and
duration.
2. 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).
3. 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.
4. Rest frequently in the shade.
5. Slow down or stop if you begin to feel
uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately
When you exercise in hot environments, you need to be
aware of heat disorder.
Heat Disorders

Heat Cramps – when considerable salt is lost in sweat.

Take lightly salted foods and massage to relieve cramps.

Signs and Symptoms :

History of exertion; muscle cramps, usually in the muscles

used during exercise
When you exercise in hot environments, you need to be
aware of heat disorder.
Heat Exhaustion – when heat stress exceeds the capacity of
the temperature regulating mechanism

Signs and Symptoms :

Fast, shallow breathing; weakness; dizziness; headache;
moist or cool skin or profuse sweating; pale face; normal or
slightly elevated temperature; weak pulse
When you exercise in hot environments, you need to be
aware of heat disorder.
Heat stroke – the temperature regulating mechanism has
given up

Signs and Symptoms :

Noisy breathing; hot, flushed skin (may be dry or sweaty);
red face; chills or shivering; disorientation; erratic behavior;
high body temperature; no perspiration; full, rapid pulse;
altered consciousness or unconsciousness; convulsions
Treatment:
• Stop exercising, drink fluids, and massage or
stretch cramped muscles
• Cool the body, stop exercising, get out of the heat,
remove excess clothing, drink cold fluids, and
apply cool and /or damp towels to the body or
immerse in cold water, but not to induce shivering.
Treatment:
• Stop exercising, drink fluids, and massage or
stretch cramped muscles
• Cool the body, stop exercising, get out of the heat,
remove excess clothing, drink cold fluids, and
apply cool and /or damp towels to the body or
immerse in cold water, but not to induce shivering.
Treatment:
• Get immediate medical attention, and try to lower
body temperature.
• Get out the heat, remove excess clothing, drink
cold fluids, and apply cool and/ or damp towels to
the body or immerse in cold water, but not to
induce shivering.
• Person should be placed in shock or
recovery position. If conscious, person
may sip water. Raise the legs.
• Fan person and use wrapped cold
packs in the armpits and groin.
4. Hypothermia
It is a medical emergency that occurs when your
body loses heat faster than it can produce heat,
causing a dangerously low body temperature.
Normal body temperature is around 98.6 F (37 C).
Excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and
mental confusion.
This occurs when the body begins to lose heat
faster than it can be produced. Prolonged exertion
leads to progressive muscular fatigue. As exposure
continues and additional body heat is lost, the cold
reaches the brain. One loses judgment and the
ability to reason. Speech becomes slow and slurred
and control of the hands is lost.
Signs, Symptoms, and Treatment of Hypothermia

Early Signs
• Shivering • Pale, cold skin • Cold environment
As the condition worsens
• No shivering, even though the person is cold •
Increasing drowsiness • Irrational behavior and
confusion • Slow, shallow breathing • Slow, weak pulse
• Walking becomes clumsy and tendency of wanting to
lie down and rest escalates
Treatment

•If the victim is unconscious, open airway

and check for breathing.
•If the victim is conscious, bring to shelter or
keep in warm room
•Replace the 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
What Is Etiquette?
Etiquette is the set of conventional rules of personal behavior
in polite society, usually in the form of an ethical code that
delineates the expected and accepted social behaviors that
accord with the conventions and norms observed by a society,
a social class, or a social group. In practical speaking, gym
etiquette is none other than respect. That's right, respect.
Respect for the equipment, others, and yourself in the gym.
Everybody is there for the same reasons, and nobody wants to
be distracted or held up.
Fitness Etiquettes
1. Uphold the rules of the facility

• Read, understand, and follow all rules, expectations, and

posted signs.
• Observe all posted equipment instructions and warnings.
• If there is a piece of equipment you do not know how to
use, don’t assume you know how to use it and ask for
assistance.
2. Using a piece of equipment someone else is using

Ask if you can “work in between their sets” – if they say no,
please be patient and wait.
• When “working in” allow the other person to use the
equipment after each set and re-set all equipment
adjustments back to where they were before you started.
• You cannot claim a piece of equipment by setting a towel
or water bottle on it or next to it.
When using equipment while others are waiting

• Allow others to work in between your sets.

• Do not rest on the equipment; it is better to walk
around to accelerate your recovery.
• When using cardio equipment, please do not exceed
the 45 minute time limit.
• Wipe down all equipment following each set with the
provided pre-moistened wipes then discard the wipes
appropriately.
• When done with a piece of equipment, wipe down the
equipment with the provided pre-moistened wipes then
discard the wipes appropriately.
• Take all extra personal equipment with you – includes
water bottles, towels, weight belts, etc.
• Put all equipment away – rack free weights in their
designated location, return cable accessories to the stand,
dumbbells and kettle bells, jump ropes, and stretch cords
returned to the appropriate rack, stability balls, balance
balls, and foam rollers are to be wiped down, then returned
to the storage area.
3. Being aware of the exercise areas

• Stay clear of free weight areas when in use.

• Do not exercise in walking areas – gray floor
pathways and in front of water fountains, water
and ice machine, wall-mounted wipes containers
and trash/ recycle receptacles.
• Do not stand in front of dumbbell
rack.
• Before using a wall-mounted mirror,
look around to make sure you are not
in someone else’s space.
4. Avoiding excess noise

• Keep in mind that this is a public place.

• Avoid excess chatter while in the exercise
areas.
• Limit cell phone use that stops you from
exercising.
• Limit grunting and yelling during exercise; the use of
profanity while exercising is not acceptable.
• Avoid dropping weights; avoid banging weight stacks on
machines.
• Use cardio equipment properly.
• Do not bounce balls in the facility – basketballs are for the
basketball courts.
• Remember that loud or constant noises can annoy other
facility users.
5. Wearing proper attire

• Wear workout clothes and athletic shoes in the

exercise areas (jeans are not appropriate).
• Refrain from working out without a shirt (or in
just a sports bra) and athletic shoes.
6. Practicing good hygiene

• Avoid offensive body odors – bath

regularly and use deodorant.
• Wipe down equipment after use.
• Reduce spreading germ.
• Wash hands after using the restroom.
• Wash hands after sneezing or
coughing into your hand.
• Wash hands after your workout.
• This is a smoke-free facility, refrain
from smoking near the facility entrance.
APPLY WHAT YOU HAVE LEARNED
Define the following:

1. Dehydration

2. Overexertion

3. Hyperthermia

4. Hypothermia
REFLECT

Complete this statement: With the activities

I have undertaken on this lesson, I learned
that
____________________________________
____________________________________
________________________
ASSESS WHAT YOU HAVE LEARNED
Directions: Read and understand carefully and write the letter of
the correct answer.

1. This physiological indicator occurs when your body loses more

water than you take in.

A. Overexertion B. Urinary Tract Infection

C. Sweating D. Dehydration
2. Which of the following is not considered as a way of
avoiding physical overexertion?

A. Take frequent breaks from hot environments or strenuous

activity.
B. Replenish electrolytes lost through sweat with sports
drink or enhanced water
C. Drink enough water and other fluids.
D. All of the above reasons
3. It is the set of conventional rules of personal behavior in polite society,
usually in the form of an ethical code that delineates the expected and
accepted social behaviors that accord with the conventions and norms
observed by the society.
A. Rules B. Regulations
C. Etiquettes D. Morals

4. What is the proper etiquette when using equipment while others are
waiting?
A. Keep others waiting while you rest.
B. Put all equipment away from others.
C. Allow others to work in between your sets.
D. All of the above
5. To develop harmonious relationship with others during physical activity
the following are proper etiquette EXCEPT
A. understanding and upholding the rules of using the facility
B. avoiding making excessive noises, remember constant noises can annoy
others
C. practicing proper hygiene during and after the physical activity
D. not allowing others to borrow equipment in between sets

6. Which of the following statements best describes good hygiene during

physical activities?
A. regular bath to avoid offensive body odors during physical activities
B. washing hands before and after the physical activities
C. wiping down equipment before and after using
D. all of the above
7. Which of the following is NOT considered as proper etiquette
inside the fitness venue?
A. Avoid dropping equipment.
B. Use equipment properly according to instructions.
C. Exercise in walking areas as long as you want.
D. Do not disturb others while doing the activities

8. Knowing your own limits is a preventive measure of overexertion.

Which of the following is the best indicator that you are over the
limits?
A. Sweating B. Dehydration
C. Fatigue D. All of the above