GRADE 11- PE & HEALTH (FIRSTQUARTER)

Lesson 1 The Healthiest and Fittest ME

Physical Fitness
➢ A person who is free from illnesses and can do physical or sports activities and still has an extra energy
to do more activities is considered to be physically fit.
➢ Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your body’s
ability to fight off diseases.
➢ Body fitness, on the other hand, is refers to the ability to do strenuous physical or sports activities
without getting tired easily.
➢ It is not enough for someone to only look good and feel good in order to be called physically fit.
➢ An individual should also take into consideration his kind of lifestyle including the food he takes every
day because it can lead him to better health.
Health Related Fitness
➢ This is primarily associated with disease prevention and functional health. Participating in regular
health-related fitness helps you control your weight, prevents diseases and illness, improves mood,
boosts energy and promotes better sleep.
Health Related Fitness Components
1. Body Composition
- the combination of all the tissues that make up the body such as bones, muscles, organs and body
fat.
- is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI

Formula for Computing Body Mass Index
Weight (in kilogram)
Height (in meters)2

Example: 30_ = 30 = 20.83 (Normal)

2
(1.20) 1.44

Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

a. Weight refers to the heaviness of a person.

b. Height is the distance between the feet on the floor to the top of the head in standing position.

2. Cardiovascular Endurance
- the ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body
with oxygen.

3-Minute Step Test

Purpose -to measure cardiovascular endurance

3. Flexibility
- the ability to use your joints fully through a wide range of motion.

Zipper Test
Purpose -to test the flexibility of the shoulder girdle
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4. Muscular Endurance
- the ability to use muscles for a long period of time without tiring.
5. Muscular Strength
- the ability of the muscles to lift a heavy weight or exert a lot of force one time.

Push Ups
Purpose -to measure strength of the upper of the upper extremities

Skills Related Fitness Components

1. Agility
- the ability to change body positions quickly and keep the body under control when moving.
- is the ability to move in different directions quickly using a combination of balance,
coordination, speed, strength and endurance.

Hexagon Agility Test

Purpose – to measure the ability of the body to move in different directions quickly.

2. Balance
- the ability to keep the body in a steady position while standing and moving.
- is the maintenance of equilibrium while stationary or while moving.

Stork Balance Stand Test

Purpose – to asses one’s ability to maintain equilibrium.

3. Coordination
- the ability of the body parts to work together when you perform an activity.
- The ability to use the senses with the body parts to perform motor tasks smoothly and accurately.

Paper Juggling
Purpose – To measure the coordination of the eye and hand.

4. Power
- the ability to combine strength with speed while moving.
- is the ability of the muscle to transfer energy and release maximum force at a fast rate.

Standing Long Jump

Purpose – to measure the explosive strength and power of the leg muscles.

5. Reaction Time
- the ability to move quickly once a signal to start moving is received.
- is the maintenance of equilibrium while stationary or while moving.

Stork Balance Stand Test

Purpose – to asses one’s ability to maintain equilibrium.

6. Speed
- the ability to move all or a part of the body quickly.
- is the ability to perform a movement in one direction in the shortest period of time.

40- Meter Sprint

Purpose – to measure running speed

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Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy is called Physical Activity. Activities
you are doing at home or in school are considered to be physical activity. It is classified into 4
domains: occupational, domestic, transportation, and leisure time.

1. Occupational – These are the activities you do at your work place. Lifting computers and books,
going your friend’s desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening,
carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling. Riding a jeepney, tricycle,
motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming,
hiking or craft making.

According to a study by Buckworth and Dishman, Exercise is the “planned, structured, repetitive
bodily.
Movements that someone engages in for the purpose of improving or maintaining physical fitness
or health.

Aerobic, Muscle-strengthening, and Bone-strengthening Activity

Aerobic
- Aerobic activities, also called endurance activities, are physical activities in which people move
their large muscles in a rhythmic manner for a sustained period.

Muscle-Strengthening Activity
- This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.

Bone-Strengthening Activity
- This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a
force on the bones that promotes bone growth and strength.

Barriers to Physical Activities

We understand the benefits of physical activities to our health specially our body but there are
circumstances when we become lazy in performing physical activities. Below are some of the barriers
that hinder us to do physical activities:

1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions

Eating Habits

The term eating habits (or food habits) refers to why and how people eat, which foods they eat,
and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual,
social, cultural, religious, economic, environmental, and political factors all influence people's eating
habits.

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Influences on Food Choices

There are many factors that determine what foods a person eats. In addition to personal
preferences, there are cultural, social, religious, economic, environmental, and even political factors.

Individual Preferences
- Every individual has unique likes and dislikes concerning foods. These preferences develop over
time, and are influenced by personal experiences such as encouragement to eat, exposure to a
food, family customs and rituals, advertising, and personal values.

Cultural Influences
- A cultural group provides guidelines regarding acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity and
belonging for the individual.

Social Influences
- Members of a social group depend on each other, share a common culture, and influence each
other's behaviors and values. A person's membership in particular peer, work, or community
groups impacts food behaviors.

Religious Influences
- Religious proscriptions range from a few to many, from relaxed to highly restrictive. This will
affect a follower's food choices and behaviors.

Economic Influences
- Money, values, and consumer skills all affect what a person purchases. The price of a food,
however, is not an indicator of its nutritional value. Cost is a complex combination of a food's
availability, status, and demand.

Environmental Influences
- The influence of the environment on food habits derives from a composite of ecological and
social factors. Foods that are commonly and easily grown within a specific region frequently
become a part of the local cuisine.

Political Influences.
- Political factors also influence food availability and trends. Food laws and trade agreements
affect what is available within and across countries, and also affect food prices. Food labelling
laws determine what consumers know about the food they purchase.

Eating habits are thus the result of both external factors, such as politics, and internal factors,
such as values. These habits are formed, and may change, over a person's lifetime.

Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are
not so good (“I always clean my plate”). Although many of our eating habits were established during childhood,
it doesn’t mean it’s too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to
short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be
successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which
you Reflect, Replace, and Reinforce.

• Reflect on all of your specific eating habits, both bad and good; and, your common
triggers for unhealthy eating.
• Replace your unhealthy eating habits with healthier ones.
• Reinforce your new, healthier eating habits.

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➢ Improving fitness is a crucial goal for achieving optimum health. If carefully planned, performed,
monitored, and evaluated, positive health-related outcomes will be achieved which reduces risks of
acquiring health problems.

➢ Effective training takes time and patience. If one adheres to the proper principles of training result will
definitely be seen. The performance will be improved and physiological changes will occur as well. A
proper program of exercise considers three principles of training: the principle of overload, the principle
of progressive, and principle of specificity.

Lesson 2 Fitness Goal

Principles of Physical Activity

Overload Principle
This principle pertains to doing “more than normal” for improvement to happen. It means to
boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training
principles will cause long-term adaptations, enable the body to figure more efficiently to deal with
higher level of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week
Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather
than 10 or increasing the load you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling
for 45 minutes rather than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running
F.I.T.T Principles

Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T. principle provide guides on how to control your program and get favorable results. To
avoid boredom, injuries, and weight loss plateaus, this principle will help you figure out how to alter
workout types, time, intensity and activities.

For example, walking three times a week for 30 minutes at a moderate pace might be a great help
for a beginner. Your body adjusts to these workouts and several things may happen after a few weeks
such as:

• Burn fewer calories

• Weight loss
• Boredom sets in

Principle of Progression
To ensure that the results will still improve over time, the adapted workload should be
continually increased. A gradual and systematic increase within the workload over a period of time

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will lead to improvement in fitness without risk of injury. If overload occurs and increase rapidly, it
may lead to injury or muscle damage. If increased slowly, improvement is unlikely. For instance, the
athlete who exercises vigorously only on weekends violates the principle of progression and may not
see obvious fitness gains.
The Principle of Progression also stresses the requirement for correct rest and recovery.
continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to
Principle of Specificity
We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of
specificity in action. This principle simply states that exercising a specific piece or component of the body
primarily develops that part. The principle of specificity implies that to become better at a selected
exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in
cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly
improves your target muscles.
Principle of Reversibility
Development of muscles will happen if regular movement and execution are completed. If activity
ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long
as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once
training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish
over time which throws the body back to its pre-training condition.
Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load and cool-down. The exercise
load or workout load is the program activity that would stimulate beneficial adaptation when performed
regularly. A warm-up is essential prior to actual workload as it prepares the body for more strenuous
activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid
accumulation. According to research, the warmer the body and muscle, the higher the muscular output. A
good warm-up also prepares the heart, muscles, and joints for the next activity by decreasing joint
stiffness and increasing the nerve impulses. Cool-down is essential after a workout as it permits the pre-
exercise heart rate and blood pressure for a gradual recovery. Cooling down may be most vital for
competitive endurance athletes, like marathoners, because it helps regulate blood flow.

Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance

exercise with lighter weights.

Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities

Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance

exercise with lighter weights

Stretching - At least 10 minutes of stretching exercises performed after the warm- up or cool-down
phase

Note: For a beginner at least 15 to 30-minute exercise load

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FLEXIBILITY EXERCISES

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MUSCULAR STRENGTH and ENDURANCE

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Lesson 3 Engaging in Moderate to Vigorous Physical Activities Following

Personalized Fitness Plan

➢ Understanding the importance of engaging in moderate to vigorous physical activity is considerably a

great habit in achieving good health and fitness, but it does not end there. As you engage in physical
activity you will meet and mingle with other people, making you more sociable hence, resulting for
your better social well- being.
Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and
gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly
strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen
more quickly and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In order to
measure the heartbeat per minute, one must be knowledgeable of the specific points in the body where the
heartbeat can be felt. There are four techniques in getting the heart beat per minute, and they are as
follows.

Apical site – is taken at the apex ofthe

heart and can sometimes be feltvery
clearly by placing the heel of the hand
over the left side of the chest

Carotid pulse site – is taken from the

carotid artery just besidethe larynx
using light pressure from the tips of
the pointer and middle fingers.
Remember; never check both carotid
arteries at the same time.

Radial pulse site – is taken from the

radial artery at the wrist, in linewith the
thumb, using tips of the pointer and
middle fingers.

Temporal pulse site – can be obtained

from the left or right temple with light
pressure from thetips of the pointer and
middle fingers

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Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical
activities such as biking and running. Studies show that this type of exercise provides many health benefits such
as decreasing risk for heart disease, stroke, high blood pressure, type II diabetes and some cancers. Examples of
aerobic activities include walking at a brisk pace, swimming, jogging, dancing, etc.

Muscular strength is the ability of the muscles

to exert a force during an activity such as lifting
weights. Muscle strengthening exercises involve
using your muscles to work against a resistance such
as your body weight, elastic bands or weights.

Bone strengthening exercise, or any weight- bearing

activity that produces a force on the bone, is also important to
overall health for children and adults.
This force is usually produced by impact with the ground
and results in bone growth in children and healthy maintenance
of bone density in adults. Examples of bone strengthening
activities include jumping, walking, jogging, and weight lifting
exercises. As you can see, some exercises such as walking or
jogging serve a dual purpose of strengthening our bones and our
aerobic system.

Muscular endurance on the other hand, is how many

times you can lift a certain amount of weight. Resistance
training (also referred to as weight training or strength
training) helps increase muscular strength and
endurance.

Resistance Training. Strength exercises, such as

weight lifting, push-ups and crunches, work your muscles by
using resistance (like a dumbbell or your own body weight.)
This type of exercise increases lean muscle mass, which is
particularly important for weight loss, because lean muscle
burns more calories than other types of tissue.

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Circuit training. It is when you alternate between several exercises (usually five to 10) that
target different muscle groups.

Flexibility exercises stretch your muscles and may improve

your range of motion at your joints. They can improve your
flexibility and reduce your risk of injury during sports and other
activities. It is usually done in warm-up exercise to condition the
muscle and in the Cooling down exercise to allow the body to
gradual transition in a resting or near-resting state.

Static stretching is
most often recommended for general fitness. With this type, you
slowly ease into the position and hold for 10 to 30 seconds before
slowly releasing the stretch. Static stretching should be performed
with warm muscles, such as after a warm-up or

• Active Static: This form of stretching is used in yoga and

martial arts. The stretch is held by the strength of agonist
muscles (muscles responsible for the movement). Think of the
stretch across the upper body during the Warrior II pose in yoga.
Your arms are extended as your back, chest, and shoulders are
stretched. The muscles of the arms and shoulders are the agonist
muscles that allow you to hold this stretch.

• Passive Static: During this type of stretching, you hold the limb to
perform the stretch without any assistance such as a bar or bands.
Think of a standing quadriceps stretch in which you bend your leg
behind you and hold the foot, pulling the heel in close to your
bottom, which stretches the front of the upper thigh.

Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this
movement is repeated as you increase your reach and range of motion. Research has found that dynamic
stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is
ideal during the pre-workout phase because it gently warms muscles while also stretching them.

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Intensity of physical activity
Intensity refers to the rate at which the activity is being performed or the magnitude of the effort
required to perform an activity or exercise. It can be thought of as how hard a person works to perform
the activity.
The intensity of different forms of physical activity varies between people. The intensity of physical
activity depends on an individual’s previous exercise experience and their relative level of fitness.
Consequently, the examples given below are provided as a guide only and will vary between individuals.

How Do I Assess My Fitness Level?

You probably have some idea of how fit you are but assessing and recording baseline fitness
scores can give you benchmarks against which to measure your progress. To assess your aerobic and
muscular fitness, flexibility, and body composition, consider recording:
✓ Start recording your pulse rate.
First Things First: Resting Heart Rate
Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good
time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed.
For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate can be affected by factors like
stress, anxiety, hormones, medication, and how physically active you are. An athlete or a more active person
may have a resting heart rate as low as 40 beats per minute.
When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition
and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is
linked with lower physical fitness and higher blood pressure and body weight.

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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.
✓ Record how many standard or modified pushups you can do at a time
✓ How far you can reach forward while seated on the floor with your legs in front of you
✓ Your waist circumference, just above your hipbones
✓ Your body mass index to obtain your BMI

Lesson 4 Sports-Related Injuries

➢ While participation in sports and physical activity has a lot of positive aspects such as improving fitness
levels and being involved in a social group with common interest, it also has negative aspect in the form
of incurring physical injury. This unit will identify different types of sports injuries and how they can
occur. It will discuss physiological responses to injury and will suggest methods of prevention and
treatment of sports injuries.

Sports injuries
➢ Injuries may occur when a person engages in Moderate to Vigorous Physical Activity (MVPA). T
➢ his includes physical activities which span from moderate progressing to vigorous intensity.
➢ Brisk walking or cycling and jogging are examples of moderate activities while aerobic dance or
cycling uphill are vigorous activities
➢ On the other hand, sports injuries are those that happen when playing sports or performing exercises.
➢ Some are from accidents.
➢ Others can result from poor training practices or improper gear.
➢ Some people get injured when they are not in proper condition.
➢ No proper warm-up and stretching before you play or exercise can also lead to injuries.

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The most common sports injuries are:

• Sprain is a tear of ligament fibers, muscles or tendons

supporting a joint. This can occur when a joint is extended
beyond its normal range of movement. A sprain may involve a
small number of fibers through to a complete rupture. In
extreme circumstances, the fibers ofthe ligament, muscle or
tendon may remain intact and rip from the bone.

• Contusion or bruise is bleeding into the soft tissue. It is

caused by a direct blow from another person, an implement or
an object. A bruise can occur to any soft tissue of the body.

• Concussion is caused by a direct blow to the head. Depending

on the severity of the concussion, injury can cause varying
levels of impairment of brain function. Concussions are
categorized as mild (grade 1), moderate (grade 2), or severe
(grade 3) depending upon symptoms.

• Dislocation occurs when the ball of a joint is forced out of its

socket (i.e. arm forced out of the
shoulder joint). A dislocation must be reset by proper medical
professionals.

• Fracture is a break, crack, or shattering of a bone. In closed

fractures, the broken bone does not pierce the skin, while in
open fractures, the broken bone breaks the skin's surface.

• Strains are injuries that involve the stretching, partial tearing, or

complete tearing of a tendon. Strains are categorized as first,
second, or third degree. Chronic strains are injuries that gradually
build up from overuse or repetitive stress.

Kinds of Injury

Acute injuries occur suddenly when playing or exercising. Sprained ankles, strained backs, and
fractured hands are acute injuries. Signs of an acute injury include:

• Sudden, severe pain.

• Swelling.
• Not being able to place weight on a leg, knee, ankle, or foot.
• An arm, elbow, wrist, hand, or finger that is very tender.
• Not being able to move a joint as normal.
• Extreme leg or arm weakness.
• A bone or joint that is visibly out of place.

1. Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic injury
include:
• Pain when you exercise.
• Pain when you exercise.
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• A dull ache when you rest.
• Swelling

Preventing Sports Injuries

Exercise is good for the body and with proper precautions, sports injuries may be prevented. The
quality of protective equipment - padding, helmets, shoes, mouth guards – may contribute to safety in sports.
But, you can still be susceptible to injury in certain situations. Always contact your healthcare provider
before starting any type of physical activity, especially when performing vigorous types of exercises or
sports.

Causes of sport injuries may include:

• improper or poor training practices
• wearing improper sporting gear
• being in poor health condition
• improper warm-up or stretching practices before a sporting event or exercise

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury

• Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.
This will help decrease your chance of injury
• Alternate exercising different muscle groups and exercise every other day.
• Cool down properly after exercise or sports. It should take two times as long as your warm up.
• Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke
• Stretching exercises can improve the ability of muscles to contract and perform, reducing the
risk for injury. Each stretch should start slowly until you reach a point of muscle tension.
• Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
• Use the right equipment or gear and wear shoes that provide support and that may correct
certain foot problems that can lead to injury.
• Learn the right techniques to play your sport.
• Rest when tired. Avoid exercise when you are tired or in pain.
• Always take your time during strength training and go through the full range of motion with
each repetition.
• If you do sustain a sports injury, make sure you participate in adequate rehabilitation before
resuming strenuous activity.

How can I treat Injuries?

When it comes to sport and exercise, the possibility of injury is always present. Inflammation and
pain often occur after injuries to the ankle, knee, or joint. And the well-known R.I.C.E treatment method can
help reduce this swelling, relieve pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a
mainstay for sports trainers and other athletic health experts.

The benefits of the RICE method can be explained by stage:

Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain and
discomfort.

Aside from the injury prevention techniques mentioned above, there are also some personal safety
protocols that we need to consider before and after playing a sport or doing moderate to vigorous physical
activities. Some of the personal safety protocols are as follows:

What to bring?
• Water
• Extra clothes
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• Towels and caps

What to do?
• Prepare yourself. Know your limits so as not to overwork your body. Overworking your
body might put your life to a threat.
• Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already
drink water immediately.
• Change clothes. Do not let the wet cloth dry up in your body.
• Use towel. Use towel to wipe out excessive sweating.

Remember this:
When the body does not have enough fluid needed to function normally, it is dehydrated. This
happens when lost body fluid are not replaced. Dehydration causes a person to have a dry thirsty
mouth, become fatigued, have less urine yield with dark color, and in severe case, unconsciousness.
The usual causes of dehydration are hot weather condition, too much perspiration, high fever, diarrhea,
vomiting, and excessive exercise without taking in enough fluid. To nurse dehydration, the body will
need to replenish lost fluids and electrolytes. Drink at least eight glasses of water a day and up to 12
glasses during summer months.

Hydration is also the soundest way to prevent dehydration. Prevention is better than cure, and the
ways to prevent dehydration include the intake of adequate fluids, watery fruits and vegetables and
avoiding hot environment.

The following are terminologies that you might experience if we opt to observe personal safety protocols during
Moderate to Vigorous Physical Activities (MVPA).
• Dehydration- Dehydration happens when the fluid in your body is used or lost more than the fluid
you drink or intake. If your body does not have enough water or fluid to do its normal functions,
hence, you get dehydrated. Anyone may become dehydrated, as to the people who are more at
risk, young ones or children and the older adults are more at risk.
• Overexertion- This refers to the pressure one puts in himself or herself, too much pressure that
leads to a simple discomfort that might extend to a more serious injury.
• Hypothermia- It usually happens when the body easily loses temperature. A person suffers
hypothermia when his or her body temperature drops below 35 degrees Celsius.
• Hyperthermia-the opposite of hypothermia. It happens when the body temperature rises up
significantly beyond the normal temperature which is 37 degrees Celsius. Hyperthermia like
hypothermia can threaten life too.

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