Warm-up Activity: Exercise Checklist Directions: Divide the class into groups of 5-6 students and ask them

to make a checklist of the important things needed by an exerciser during the following:

a. Summer time in Cebu b. Christmas season in Baguio c. Rainy season in Davao

Ask them to present their checklists in class.

Make the warm-up activity interesting for the learners. You can show different pictures of exercisers
which they can use as guide in making their checklists. When the students present their checklists, they
can tick the things off using the pictures.

Introduce the discussion by using their answers from the warm-up activity. Use them to jumpstart the
topic on personal safety protocols or precautions that an exerciser needs to observe and follow to avoid
certain exercise- and weather-related conditions.

Reading: As you engage in moderate to vigorous physical activity, you need to observe some personal
safety precautions to avoid certain conditions related to physical activity participation. These conditions
include dehydration, overexertion, hypothermia, and hyperthermia.

Each of these conditions should be taken seriously because each poses health risks to an exerciser. These
conditions are usually associated with exercising in different types of environment, like a hot or cold
environment. However, dehydration and overexertion may be 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.

Activity 1: Analyzing fluid replenishment advertisement Directions: Show different sports-related

advertisements on fluid replenishment. Ask the students to take note of the claims presented in the
advertisements like replenishment information, effects of drinking the product, etc. Ask the students to
explain their answers.

Make sure to present clear videos or pictures of the different advertisements. Show these videos one
after another before asking the students to explain their answers. After these, present to the class the
nutritional facts of each sports drink by bringing actual bottles of each drink. Compare the drinks and
discuss the advantages of using them as fluid replenishments.

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 every 15 to 20 minutes during exercise is 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 are 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.

Activity 2: Identifying symptoms of overtraining Directions: Ask the students to identify symptoms of
overtraining by placing a check ( ) mark on the blanks. Ask them to share their answers with their
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 lack interest
in training?

You may want to read aloud each question and explain statements that need emphasis. Elaborate on the
answers of students. Emphasize that identifying symptoms of overtraining is important. Remind the
students to analyze their experiences so that they will be able to identify these symptoms.

Introduce the next topic by asking the students about their feelings and experiences about the weather
in the Philippines. You may want to mention students playing directly under the sun during lunchtime in
your school, if there are any, and ask the students their opinions on this.