Physical activity is an important determinant of health.

Its fundamental role in energy balance and

weight control, as well as decreasing the risks of heart diseases, diabetes, colon cancer, and
depressions, widely known. But too much physical activity can harm our body, especially if we
cannot assess our weak and strong points.

Dehydration
It is a state that happens when the loss of body fluids, mostly water, exceeds the amount taken. If you
do physical activities or exercise, you lose water in the form of sweat, the breath we exhale, and
urine that we excrete. Keeping the body hydrated helps the heart to easily pump more blood
through the blood vessels. Thirst is not the best indicator or sign that you need to drink. You are
already dehydrated if you get thirsty.
To avoid dehydration, you must:
 Half to one cup of fluid must be consumed every 10 to 15 minutes of exercise
 One to two cups of fluid must be consumed around 30 minutes to 1 hour prior to exercise.
 Mustdrink fluids before, during, and after exercise.
 Eatfoods with high amounts of water like fruits and vegetables.

Overexertion
It occurs when the body is hard-pressed further than its limits during exhausting or extreme exercise,
activity, heat, lack of water or food, and other causes. It also comes in the form of any exercise
greater than the capacity of an individual to handle. It can also be a factor of frequency, intensity,
time, and type wherein training might be too frequent, intensity might be too hard, time might be too
long, and type of exercise might be too much.
Steps to prevent overexertion:
 Knowyour limits
 Stretch and warm-up before any heavy lifting or exhausting activity
 Lift properly
 Setobtainable goal
Signs and Symptoms
 Dizziness
 Sore or painful muscles
 Lowabdominal pain
 Nausea

Hypothermia
It is a condition that occurs when the body starts losing heat more quickly than it can produce,
resulting in the body temperature going down rapidly. It is a life-threatening and severe condition
that occurs when your body loses more heat than it produces, causing your temperature to drop
below 95 Fahrenheit.
Signs and Symptoms
 Lackof coordination
 Trouble forming word
 Rapid breathing
 Nausea
 Rapid heart rate
 Extreme exhaustion
 Garbled speech
 Clumsy, unable to walk

Treatment
If you suspect someone may be suffering from hypothermia, you can do the following things while
waiting for professional assistance:
 Lessen exposure by getting shelter from wind or rain
 Takeaway wet clothing and change with a dry one
 Cover the head, neck, and hands with a hat and mittens
 Provide heat in the form of warm (not hot) liquids. Give enough food and calories to increase heat
production. Do not give alcohol or caffeine
 If the victim is not exhausted, increase their heat production by getting them to exercise. This is the
best way to warm someone who had cooled off too much when they stopped exercising
 If and only if the victim cannot move, place him/her in a sleeping bag without wet clothes. Insulate
him from the ground with a pad or two. Provide heat from warm (not hot) water bottles and keep the
victim inactive until he/she shows some signs of improvement.
Hyperthermia
It is a result of the body being overheated. This is caused by physical activity, moderate to high room
temperature, the start of dehydration because of losing too much sweat without enough water
intake to replenish the body system, solar or reflected radiation, inappropriate garments that do not
allow evaporation or cooling of sweat, a low fitness level, and/or added workload of carrying
extreme weight.
Symptoms
 Headache
 Dizziness
 Exhaustion
 Muscle cramps
 Nausea or abdominal cramps
 Rapid heart rate
Fainting
If the conditions are not treated right away, it can lead to a heat stroke, which is life-threatening. 
Confusion
 Lack of coordination
 No sweat despite being very hot
 Vomiting
 Seizures
 Unconsciousness
How to avoid Hyperthermia
 Be especially conscious of your physical reactions during outdoor activities on hot, humid days
 Lay down on a cool ground to allow the body to emit some of its heat to the cooler ground
 Wearcotton next to the the skin- it absorbs water
 Wear a hat, preferably broad-rimmed, to avoid exposure of your head to the heat
 Rehydrate by drinking lots of water
 Take salt tablets as required. The body sweats encouraged temperature reduction, and sweat
includes salt in the solution.

Other Heat-Related Complication

Heat cramps
 It is the result of prolonged exposure to heat. A person who has heat cramps typically sweats
excessively and is often drinking large quantities of water. As the victim continues sweating, his body
loses salts, bringing on painful muscle cramps, usually in the abdomen and legs.

Heat exhaustion
 It often happens to healthy people who are exposed to too much heat while working or exercising.
The affected person suffers a mild form of shock caused by fluid and salt loss. Blood pools in his/her
skin, as his/her body attempts to avoid its excess heat; he/she will notice that his/her face appears
red. Heat fatigue is more of a concern during the summer and reaches a climax throughout
extended heat waves.

Heat stroke
 It takes place when a person’s temperature-regulating mechanisms stop working and the body
cannot rid of its excess heat. In effect, the body cannot sweat.

Treatment
 Drinking sufficient fluids during heavy sweating. Do not wait until you are thirsty; you are already
dehydrated at that point.
 Getting enough rest
 Wearing proper clothing
 Avoiding tobacco, caffeine, and alcohol as these substances create an imbalance in your body’s
ability to control its temperature.

Physical activity or exercise can improve your health and reduce the risk of developing several
diseases like cancer and cardiovascular diseases. It can also give you immediate and long-term
health benefits. Most importantly, regular activities can improve your quality of life.

Organizing a fitness event is a good start for a challenging and exciting life ahead. It is important for
us to engage ourselves in any fitness activities for us to become physically fit, especially today that
we are facing COVID-19. Designing fitness event includes the target health issues and concerns. This
fitness event will take effect if the activities that constitute it are tailored to fit the needs of the
individuals.

How to Organize a Fitness Event for a Target Health Issues or Concern.

1. Identify a goal, target, or health issues to address.
In organizing a fitness event, we must identify the goal and target for us to identify the different
exercises we need to perform to address the various health issues.
2. Do you research
Having a health concern in mind, do your research and learn the basic terminologies and aspects of
that area. It is important to do research to know what will be the concept of your fitness event.
3. Identify a location or venue
Having in mind your health concern and being familiar with your topic or issue, you will now plan for
an activity. In planning any activity or event, we must consider the place or venue where the event
will be conducted. You also consider the type of activity that you will be going to conduct in
choosing the venue.
4. Build your team
Identify members of your team and give them different tasks. You are the team leader, but you must
not do everything on your own. Learn how to delegate tasks for efficiency and economy
5. Documentation
Before, during, and after the event, it would be proper to have documentation. This comes in the
form of pictures, videos, and written records. Having a record and portfolio of the event would make
it easier to repeat, and future events may be improved based on feedback from the prior event.
6. Planning for the Program/event
After formulating the goals of the program, identifying the venues, assessing personal fitness level,
and identifying the right activity, you may now begin the program. In starting a program, you must
consider the following: start gradually, build slowly, and maintain consistency. Levy (1992) emphasizes
the following important points to consider when starting a program: decide how often the activity is
conducted, what exercises to do, how much time to spend in each exercise, and where and when
to exercise.

The Three Stages of Conditioning

There are three stages of conditioning programs (Heyward, 2002). These are the initial stage,
progression stage, and maintenance stage.
1. Initial Stage
This is the early portion of the program. The person becomes accustomed to making physical activity
a regular part of life. In this stage, the person must be exposed to different physical activities and
learn how to put schedule and time for the physical activity.
2. Progression Stage
This stage is probably short because of the high level of stress applied to the body. It is also at this
stage that optimal levels of fitness and health are obtained.
3. Maintenance Stage
This stage establishes a regular physical activity routine, and actively active people spend most of
their time.

The novel coronavirus disease 2019 (COVID-19) seems to be having a major impact on physical
activity behaviors globally. The pandemic has forced many people around the world to stay at
home and self-isolate for a period of time. WHO recommends 60 min/day of moderate-to-vigorous
physical activity for 6 17-yr-olds, and 75 minutes per week of vigorous or 150 minutes per week of
moderate physical activity for adults and elderly, including 3 and 2 days per week, respectively, with
muscle and bone strengthening? Practical recommendations for staying active at home, with
aerobic exercise training on a bike or rowing ergometer, bodyweight training, dance and active
video gaming, can aid to counteract the detrimental physical and mental side-effects of the COVID-
19 protective lifestyle regulations. This commentary provides useful information on home-based
physical activity or home-based exercises for sedentary people across the lifespan, including children
and adolescence, that can be undertaken during the present pandemic or other outbreaks of
infectious disease. Thus, we can help each other have a healthy lifestyle and at the same time have
a family activity or bonding by home-based family work-out. In addition to these we can also
evaluate one another’s mental health by having conversation while doing the said activity.

CREATING YOUR OWN HOME-BASED WORKOUT

In the past modules, you have tackled different fitness-related principles involving physical activities
as well as the different fitness components relevant to improving one’s health. Specific physical
movements and their targets are no longer new to you. You can now create your own home-based
workout for your family with your earned knowledge.

Physical fitness is a condition that allows the body to effectively cope with the demands of daily
activities and to still have the energy to enjoy other leisure activities. That is why engaging in different
physical activities is very effective to improve our body. According to World Health Organization
(WHO) having a sedentary or inactive lifestyle is considered a high-risk factor in the development of
many non-communicable diseases.  Physical activity involves any bodily movement caused by
muscular contractions that result to the expenditure of energy. To participate with physical activities,
you should consider the principle of progression that starts with being moderate before going to
vigorous activities.

My Home-based workout plan

Physical Activity is any movement of your body that uses energy. Walking, dancing, playing sports
are some good activities for you to become active. Applying the FITT principle such as frequency,
intensity, types and time can improve your performance.
Moderate Physical Activity
This includes brisk walking, dancing, biking, swimming and jogging. Some household chores may also
be considered as moderate activities.
VIGOROUS Physical Activity
These are activities that makes your heart pump faster than moderate activities and release more
sweat, such as sports that needs lots of running like playing soccer or even swimming and jogging.

• No one wants to become sick, that is why an effective strategy to become healthy is to move
more. In 2008, the Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high
schools in Manila failed to achieve the recommended physical activity. Same study from WHO
says majority of adolescents worldwide are insufficiently active physically and put their current
and future health at risk. In the study, published in The Lancet Child & Adolescent Health
journal and produced by researchers from the WHO, found that more than 80% of school
going adolescents globally did not meet current recommendations of at least one hour of
physical activity per day- including 85% of girls and 78 of boys.
• With the emergence of different online games, life of adolescents becomes inactive. Their
time for physical activities decreases and they spend more time on their gadgets, TV and
even in movies. According to the WHO in 2010, the physical inactivity or the lack of physical
activity has been identified as the fourth leading risk factor for global mortality (6% of deaths).
Inactivity in physical activities causes approximately 21-25% of the breast cancer and colon
cancer cases, 27% of diabetes cases, and approximately 30% of ischemic heart disease case.

Common results of Inactivity in physical activity

1. increased risk of being overweight and obese
2. hypertension/highblood
3. anxiety
[Link] 2 diabetes mellitus
[Link]

• Part of the development of the adolescent is to engage in physical activities at least 60

minutes a day. There are different exercises that you can do, such as aerobic exercises,
muscle-strengthening and bone-strengthening exercises. Aside from these various exercises,
 you should include the principle of progression or even the principle of overload to effectively
achieve your fitness goal.
• Regular exercises and frequent participation in physical activities can lead you to a healthy
body and can let you cope for more demands of effort to become stronger and more
efficient in everyday life. For example, a regular aerobic exercise will stimulate changes in the
various organs and tissues of your body but is more emphasized in the cardiovascular system.
Engaging in muscle strengthening exercises can increase the size of your muscles. The increase
in muscle fiber size or hypertrophy commonly starts after two months. Lastly, doing stretching
exercises or bone-strengthening exercises can improve your range of motion around the joints.
It helps you to do daily tasks efficiently.

Common Results of being Active in Physical Activities

1. improves bone, joint and muscle strength
2. develops motor control and coordination
[Link] maintain a healthy body composition
4. increases the efficiency of the lungs and the heart
5. protects the body from musculoskeletal problems such as low back pain
6. possibly delays aging process
7. promotes healthy cholesterol level
8. helps regulate blood pressure
9. decreases the risk of Type 2 Diabetes
10. reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
11. improves the psychological functioning
12. improves control over anxiety and depression
13. build self-esteem and social inter-action
ACTIVITIES:

I. Directions: Complete the concept map by identifying the word or words associated with
the terms given.
Based on Activity#1, give the meaning of the following:

II. Directions: Make your personal safety protocol to avoid dehydration, overexertion,
hypothermia, and hyperthermia during MVPA participation by filling out the table below.
Your answers will be evaluated using the following criteria:
III. Directions: Read and analyze each statement. Write TRUE if the statement is correct, and
otherwise, write FALSE. Write your answers in the space provided before the number.

_____1. Wearing a hat, preferably broad-brimmed, to avoid exposure of your head in the heat is
one way to avoid hyperthermia.

_____ 2. Eat foods with high amounts of carbohydrates like fruits and vegetables to avoid
dehydration.

_____3. Do not give alcohol or caffeine to a person suffering from hypothermia.

_____4. Overexertion can also be a factor of frequency, intensity, time, and type wherein training
might be too frequent, intensity might be too hard, time might be too long, and type of exercise
might be too much.

_____ 5. If the victim of hypothermia is not exhausted, increase their heat production by getting
them to exercise.

_____ 6. Hypothermia occurs when the body is hard-pressed further than its limits during exhausting
or extreme exercise, activity, heat, lack of water or food, and other causes.

_____ 7. Dehydration happens when the loss of body fluids, mostly water, exceeds the amount
that is taken.

_____ 8. Hyperthermia is a result of the body being overheated.

_____ 9. Heat Exhaustion often happens to healthy people who are exposed to too much heat
while working or exercising.

_____ 10. You are already dehydrated if you get thirsty.

IV. Direction: Answer the given questions and write your answer in the space provided.
1. If you want to teach recreation to younger children, what fitness event would you choose and
why?
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 2. If you are to organize a fun run, what steps will you take to prepare? Describe in detail.
___________________________________________________________________________
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V. Direction: Complete the sentences below with what you will do and what you will avoid to
optimize your health.

ASSESSMENT: Directions: Choose the letter of the correct answer. Write your answer on the space
provided before the number.

_____ 1. Which of the following statement is TRUE about how to avoid dehydration?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
_____ 2. What happens when a person experiences dehydration?
A. Extreme confusion, may get lost, take off clothing
B. Injuries can also vary from simple to severe incapacitating situations like cardiac arrest
C. No sweat despite being very hot
D. It can lead to problems ranging from swollen feet or headache to serious illness such as heat
stroke
_____ 3. The following are signs and symptoms of dehydration EXCEPT:
A. Increased thirst B. Decreased urine excretion C. Dry mouth and swollen tongue D. Weak pulse
_____ 4. Which of the following statement is TRUE about how to avoid overexertion?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
_____ 5. Which of the following statement is TRUE about how to avoid hypothermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
_____ 6. Which of the following statement is TRUE about how to avoid hyperthermia?
A. Eat foods with high amounts of water like fruits and vegetables.
B. Stretch and warm-up before any lifting or exhausting activity
C. Lessen exposure by getting shelter from rain or wind
D. Lay down on the cool ground to allow the body to emit some of its heat to the cooler ground
_____ 7. It is a result of the body being overheated.
A. Dehydration B. Hypothermia C. Hyperthermia D. Overexertion
_____ 8. It is often happening to healthy people who are exposed to too much heat while working or
exercising.
A. Heat cramps B. Heat exhaustion C. Heat stroke D. Overexertion
_____ 9. It takes place when a person’s temperature-regulating mechanisms stop working and the
body cannot rid of its excess heat.
A. Heat cramps B. Heat exhaustion C. Heat stroke D. Overexertion
_____ 10. It results from long exposure to heat.
A. Heat cramps B. Heat exhaustion C. Heat stroke D. Overexertion
_______11. The following are cardiovascular endurance activities EXCEPT? A. Cycling C. Push Up B.
Jogging D. Walking
_______ 12. Which exercise is best for Maria if she wants to improve her body strength? A. Biking C.
Weight Lifting B. Running D. Long Distance Walking
________13. This requires a group of muscles to work or hold against a force or some weight. A. Bone
Strengthening Activities B. Muscular Endurance Activities C. Muscle Strengthening Activities D.
Cardiovascular Strengthening Activities
________14. Pedro is an athlete and about to compete the next day. What type of eating should he
consider in this situation? A. Emotional Eating B. Distracted Eating C. Fueling for Performance D. Social
Eating
_______15. Which is the BEST ROUTINE in managing sleep? A. Internet Obsession B. Bulk Meal Before
Sleep C. Getting to Bed on Time D. Staying Up All Night Long
_______16. Dehydration refers to excessive loss of water from the body, which of the following is NOT
an indication of dehydration? A. Evaporation B. Sweating C. Thirst D. Urination
_______17. Which of the following activities is NOT related to muscular endurance? A. Arm Stretching
C. Running B. Planking D. Weight Lifting
_______18. After a year, Jose improved his arm strength by gradually adding weight on his arms
during exercise. Which principle of physical activity applies to best support this scenario? A. Overload
B. Progression C. Specificity D. All of the Above
_______19. Which of the following conditions is NOT a symptom of stress?
A. Disturbed Mind Setting C. Sleeplessness B. Relaxed Concentration D. Lack of Focus
______20. Just few days before competitions, athletes are given lower intensities of physical exercise
allowing their bodies to recover. What are they trying to avoid?
A. Hyperthermia B. Hypothermia C. Overtraining D. Sleeplessness
______21. Everyone needs the right kind and amount of food before an extensive activity. What type
of eating is applied in this situation?
A. Fueling for Performance B. Emotional Eating C. Social Eating D. Distracted Eating
______22. Based on the FITT principle, intensity is the rate or level at which the activity is performed.
Which among the simple terms help define intensity?
A. Effort C. Number of Times B. Duration D. Type of Activity
______23. Which of the following is the ability of the muscle to continue to perform without fatigue?
A. Muscle Strength B. Cardiovascular Endurance C. Muscle Endurance D. Flexibility
_____24. Gloria, a teenage girl, is a highly inactive person but does not have any physical or medical
health issues. One day she realized she needs to be physically active. Which type or level of activity
can she best start with?
A. Light C. Vigorous B. Moderate D. High
_____25. What factor/s would you consider measuring to get your BMI?
A. Height C. Weight B. Muscle Mass D. A and C only