POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.

Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales

School ID: 410249

Physical Education and Health

Self-Learning Module
Week 10

Exercise for Fitness

As you engage in moderate to vigorous physical activity, you need to observe some personal safety
precautions to avoid certain conditions related o physical activity participation. These conditions include
dehydration, overexertion, hypothermia, and hyperthermia.
Each of these conditions should be taken seriously for each poses health risks to you as an
exerciser. These conditions are usually associated with exercising in different types of environment. Like a
hot or cold environment. However, dehydration and overexertion maybe 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
This refers to excessive loss of water from the body, usually through perspiration or
sweating, urination, or evaporation.

During participation in physical activities, the body regulates in temperature depending on

the intensity of the activity. More frequently during 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 feces, and from perspiration. The body must replace this through proper
hydration. To offset fluid losses, it is suggested that 150 to 250ml or 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 maintain a normal body temperature. The amount of fluid lost as
sweat varies according to factors such as the intensity and duration of activity and the air
temperature or humidity.
Most of the time, an individual waits for thirst to kick in before replenishing lost water.
However, it is advisable to replenish lost fluids even before feeling thirsty. This is especially
important when an individual exercises in the heat or does so for an extended period of time.

1|Phys ical Educa tion and H ealth Grad e 11

 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

Activity 1: Analyzing fluid replenishment advertisement

Directions: Analayze the different sports-related advertisements on fluid replenishment to be shown
by your teacher. Take note of the claims presented in the advertisements like replenishment
information, effects of dringking the product, etc.
Explain you’re your answers.
 What are the recommendations for fluid replacement during prolonged aerobic exercise?

Adequate water replacement is the most important factor in preventing heat disorders.
Drinking about 6 to 8 ounces of cool water everyday 15 to 20 minutes during exercises seems to
be ideal to prevent dehydration. Cold fluids are absorbed more rapidly in the stomach.
Commercial fluid replacement solutions or sports drinks that contain 6 to 8 percent glucose
seems to be optimal for fluid absorption and performance in most cases. These are recommended
especially when exercise is strenuous and is carried out for more than an hour. However, water is
sufficient for exercise lasting less than an hour. Palatability ensures greater fluid intake so choose
a drink that suits your taste as well.
Another condition that you need to be aware of is overexertion or overtraining. This condition
is actually independent of weather conditions, but you need to be aware of the signs and
symptoms.

Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercises 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 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 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 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 or 3 days after
maximal effort. Decrease in total number of sets or exercises, or both, is recommended.
You also need to pace your workout properly to avoid staleness. Staleness, or getting
bored or uninterested, is usually a consequence of overtraining.

2|Phys ical Educa tion and H ealth Grad e 11

 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

Activity 2: Identifying symptoms of overtraining

Directions: Answer the questions by placing a check (“). Share your answers 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 Iack interest in training?

Because the weather here in the Philippines is normally hot most of the year, exercisers
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 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.

3|Phys ical Educa tion and H ealth Grad e 11

 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

 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 cools the skin and the blood circulating near the body
surface as it loses evaporates. The hotter the weather, the more water the body loses through sweat;
the more humid the weather, the less efficient the sweating mechanisms 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.

Activity 3: Donaire in Cebu

Directions: Analyze the case of Nonito Donaire, Jr.'s April 23, 2016 title defense fight against Zolk
Bedak in Cebu. Around that time, the Philippines was experiencing one of the hottest
temperatures. Explain what the two boxers needed to do to be able to give out their best in such
hot temperatures.

Heat Acclimatization. On the first day of vigorous exercise in hot weather, one may experience
near maximal heart rate, elevated 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 improved blood distribution and increased blood volume. Skin and core temperatures
are lower, since sweating begins at a lower temperature.
Highly fit individuals become acclimatized in 4 d`ays 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 begi n exercising and drink 4-8 ounces of fluid
ebery 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 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.

 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.

4|Phys ical Educa tion and H ealth Grad e 11

 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

When you exercise in hot environments, you need to be aware of heat disorders.

Heat Disorders
Problem Signs and Symptoms Treatment
Heat cramps when History of exertion; muscle  Stop exercising, drink, fluids, and
considerable sait is cramps, usually in the massage or stretch cramped
lodt in sweat. Take muscles used during exercise muscles.
lightly salted foods  Cool the body. Stop exercising,
and massage to get out of the heat, remove excess
relieve cramps. clothing, drink coldfluids and apply
Heat exhaustion Fast, shallow breathing; cool and/or damp towels to the
when heat stress weakness; dizziness; body.
exceeds the headache; moist or cool skin  Get immediate medical attention,
capacity of the or profuse sweating; pale and try to lower body temperature.
temperature face; normal or slightly  Get out of the heat, remove
regulating elevated temperature; weak excess clothing, drink cold fluids,
mechanism. pulse and apply cool and/or damp towels
Heat stroke the Noisy breathing; hot, flushed to the body or immerse in cold
temperature skin (may be dry or sweaty); water, but not to induce shivering.
regulating red face; chills or shivering;  Person should be placed in shock
mechanism has disorientation; erratic or recovery position. If conscious,
given up behaviour; high body person may sip water. Raise the
temperature; no perspiration; legs.
full , rapid pulse; altered  Fan person and use wrapped cold
consciousness or packs in the armpits and groin.
unconsciousness;
convulsions
Cold temperatures do 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 a number of
places where cold temperatures can be experienced. Even so, exercisers should be aware that
severe exposure to low temperatures and high winds can lead to frostbite, hypothermia, and even
death.
5|Phys ical Educa tion and H ealth Grad e 11
 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

Hypothermia
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
Signs and Symptoms Treatment
Early signs  If the victim is unconscious, open airway
 Shivering and check for breathing.
 Pale, cold skin  If the victim is conscious, bring to shelter or
 Cold environment keep in warm room.
 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 extremes.
 Increasing drowsiness  Do not let victim lie down and rest since the
 Irrational behaviour and confusion core temperature is dropping. Without
 Slow, shallow breathing treatment, one might lose consciousness
 Slow, weak pulse and die.
 Walking becomes clumsy and tendency of  Transport the victim to a medical facility as
wanting to lie down and rest escalates. quickly as possible.

Constricting blood vessels (vasoconstriction) increases 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 rerouted to the deeper, more vital body organs.
To relieve pain, it is necessary to warm the affected area or raise the core temperature. While
shivering may cause some increase in temperature, gross muscular activity is far more effective in restoring
heat to thCore temperature is the temperature of the deep organs. The temperature of the body is normally
at 37 degrees Celsius or 98.6 degrees Fahrenhet. oa ected in enzyme activity within the muscles. Changes
in core temperature can be the skin. e troubled area. Shivering is the defense mechanism of the body
against cold.

6|Phys ical Educa tion and H ealth Grad e 11

 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

Activity 4: Sports clothing modeling

Directions: Discuss and accomplish the given task for the assigned clothing to your group: basketball
clothing, running clothing, sports-appropriate cold weather clothing. Identify common sports clothing
specific to your group. What features are common in the sports clothing that make them suited in Philippine
weather? Choose at least 1 sport swear models and present these types of clothing in our Group
Chat “Power Skills SHS GRAND GC with #PEH2020
 Is it safe to exercise in cold weather?
If you dress warmly in layers and do not stay out in very cold temperatures for too long,
exercise can be safe even in ‘Subfreezing temperatures. Take both the temperature and wind-chill
factor into account when choosing clothing. Cold weather clothing provides an insulating barrier of
air and can be peeled off as temperature rises and put back on as it falls. Wool can be used as well
as windproof or rainproof ones.
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 temperatures, 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 adjustments 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.
Others 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.
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 (SPF). Sunscreen applied to the skin can help prevent many of the
damaging effects of ultraviolet radiation. A sunscreen’s effectiveness in absorbing the sunburn-
inducing radiation is expressed as the sun protection factor (SPF). An SPF of 6 indicates that an
individual can be exposed to ultraviolet light 6x longer than without a sunscreen.
References: Clark. M A., vucett, S., & Com, R. J. (2008). NASM Essentials ofPersonal Fitness ining
(3° ed.). hiladelphia: Lippincott Williams & Wilkins.

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