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& Health
Quarter 1 – Module 4&5
Physical Fitness Physiological Indicators
and Observing personal safety protocols
(Week 4 & 5)
Region I
ALAMINOS CITY DIVISION
Alaminos City, Pangasinan
Project Write, Write, Write
Alternative Instructional Module
Physical Education - 12
Alternative Instructional Module
Quarter 1 – Module 4 & 5 Physiological Indicators & Observing personal safety protocols
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders. Every
effort has been exerted to locate and seek permission to use these materials from their respective
copyright owners. The publisher and authors do not represent nor claim ownership over them.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to
help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the body
of the module:
As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:
The hand is one of the most symbolized part of the human body. It is often used
to depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies
in your own hands!
This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.
1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with
it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you
are not alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!
What I Need To Know
This module was designed and written with you in mind. It is here to help you
master the Physiological Indicators and Observing personal safety protocols. The
scope of this module permits it to be used in many different learning situations.
The language used recognizes the diverse vocabulary level of students. The
lessons are arranged to follow the standard sequence of the course. But the order
in which you read them can be changed to correspond with the textbook you are
now using.
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What I Know
As you start, answer the questions below to test your readiness about the
lesson. This will help you gain insights regarding on what is the content of
this module.
Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
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5. BPM means
a. Beat per seconds
b. Beat per minute
c. Beat per hour
d. Beat per week
6. It happens when the fluid in your body is used or lost more than the
fluid you drink or intake. Your body now does not 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.
a. Dehydration
b. Hypothermia
c. Hyperthermia
d. Overexertion
7. How many percentage of water does the human body needs?
a. 20
b. 30
c. 50
d. 70
8. H2O is a symbol of
a. Oxygen
b. Water
c. Gas
d. Iron
9. The opposite of hypothermia. Happens when the body temperature
rises up significantly beyond the normal temperature which is 37 degrees
celsius. Hyperthermia like hypothermia can threaten life too.
a. Dehydration
b. Hyperthermia
c. Hypothermia
d. Overexertion
10. This happens when the body loses temperature particularly heat
faster than the body is able to heat up. A person suffers hypothermia
when his or her body temperature drops below 35 degrees celsius.
a. Hyperthermia
b. Hypothermia
c. Dehydration
d. Overexertion
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Lesson Physiological Indicators
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Physiological parameters, such as heart rate, blood pressure, body temperature,
serum levels of various stress hormones (e.g. cortisol) and immunological
functions (e.g. suppression of lymphocyte activity) can be used to assess welfare.
The carotid arteries take oxygenated blood from the heart to the brain.
The pulse from the carotids may be felt on either side of the front of the neck
just below the angle of the jaw. This rhythmic "beat" is caused by varying
volumes of blood being pushed out of the heart toward the extremities.
Radial pulse - pulse of the radial artery (felt in the wrist) heart
rate, pulse rate, pulse - the rate at which the heart beats; usually measured to
obtain a quick evaluation of a person's health.
But I rather recommend you to do the radial pulse. Put your timer up to six
(6) seconds, as the time started, count your heart beats within that span of time.
Then multiply the result by 10 to get the full 60 seconds total heart rate.
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Total no. of heart beats within 6 seconds x 10 = your total HR
TABLE 1:
Table 1. Resting heart rate ratings:
Heart rate (bpm) Rating Heart rate (bpm) Rating
59 Excellent 80 – 89 Fair
60 – 69 Good 90 poor
70 – 79 Average
Using the heart as physiological indicators, maximal heart rate (max HR) is
typically used. Exercise should be between 60-85% of your max HR to maintain
or improve cardiovascular fitness (60% HR is your moderate intense and 85% is
the limit of your vigorous intensity).
Rate of Perceived Exertion (RPE). The RPE scale is used to measure the
intensity of your exercise.
The RPE ratings runs from 6 – 20. The numbers below relate to phrases
used to rate how easy or difficult you find an activity. Think of each rating in the
RPE 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 bpm
(beats per minute) while RPE of 18 is about 180 bpm.
The RPE ( Rate of perceived exertion) scale
TABLE 2:
Rate of perceived Exertion (RPE) Rate of perceived Exertion (RPE)
6 14
7 Very, very light 15 Hard
8 16
9 Very light 17 Very hard
10 18
11 Fairly light 19 Very, very hard
12 20
13 Somewhat hard
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When using this rating scale, remember to include feelings of shortness of
breath, as well as how tired you feel in your legs and overall.
A typical way to determine your RPE Try singing or talking while engaged
in a physical activity you wanted to rate. If you are still able to sing during
physical exertion, then the RPE is probably just between 6-8, however, if you
cannot hold a conversation, then the level of effort is high and the RPE is
probably between 14-17. Remember that the recommended target level of effort
is from 12-16 (120 to 160 bpm) for your health to improve.
Days when you feel good and you become over-confident in your physical
abilities .
While performing a physical activity that you enjoy.
When trying to please other people.
When you are feeling rushed, pressured, or emotionally upset
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TABLE 3: PROGRESSION OF ACTIVITY TABLE
Intensity
Heart Rate Reserve (HRR) 40 – 50% 50 – 60% 60 – 85%
Rate of perceived 12 - 13 13 - 14 14 - 16
Exertion (RPE)
Time 10-30 mins. 20-40 mins. 30-60 mins.
What’s In
Are you ready to learn? You may start doing your module. Make sure to
answer all the activities made for you. Good luck!
Activity 2:
Directions: Identify the following activities if it is Moderate Intensity Physical
activity or a Vigorous Intensity physical activity. Just write down MIPA or VIPA.
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Let’s see, if you can really identify the following activities below if it is MIPA
(Moderate Intensity Physical Activity) and the VIPA (Vigorous Intensity Physical
Activity). Write your answer on a separate sheet of paper.
Process Questions:
1. How did you find the activity? Is it easy or difficult?
What’s New
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Participating in MVPA is not just a simple activity or exercise One has to
prepare himself or herself as well as the necessary things to bring to avoid
unwanted incidents like dehydration, overexertion, hypothermia,
and hyperthermia. So here are some things to do and to bring to avoid those
injuries.
What is It
Fluid loss
Be Aware of Fluid Loss
The best way to avoid dehydration is to drink plenty of fluids, especially if you're in a hot
climate or you're playing or working in the sun. Be aware of how much fluid you're losing
through sweat and when you pee. Drink enough to keep up with what you're getting rid of.
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Activity 3:
Are you ready to learn? You may start doing your module. Make sure to
answer all the activities made for you. Good luck!
Directions: Interpret the three picture below based from HRF, FITT, physiological
indicators and the observance of personal safety protocols. Write your answers on
a separate sheet of paper.
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Overexertion – to grow, the body needs rest so don't over-train. Overdoing, or
prolonged physical exercise, delays muscle recovery.
An adult need to have 5 hours of moderate exercises per week and 2,5
hours of intense activity. Over exercising may lead to the following diseases that
may cause sudden death (heart damage, heart rhythm disorder and enlarged
arteries. Some of the female athletes may suffer from loss of menstruation,
osteoporosis and eating disorder. While for male it decreases libido.
Some can have upper respiratory tract disorders, some suffer from the
immune system, and others can suffer from tendonitis and stress injuries that
may lead to repeated trauma.
Hypothermia – a medical emergency occurs when your body loses heat faster
than it can generate heat, causing a dangerously low body temperature that
drops below 95 F (35 C). There are things that will help you avoid hyperthermia
if you note early symptoms of hypothermia, these are:
Should not work out in a cold climate
Stir in warm clothing layers
Shift your body to help your heart warm up
Eat rich in carbohydrate foods
Overexertion makes you sweaty
Always have your towel for immediate drying of your sweat
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Some short facts are as follows about hyperthermia.
Body temperature in excess of 104 ° F (40 ° C)
One severe level of hyperthermia is heat exhaustion and
In dry, humid environments, long exposure can increase the risk of this
condition.
Further guidelines for the treatment of mild to moderate hyperthermia include:
Sip fresh water or an electrolyte drink
Loosen or remove excess clothes
Lie down and try to relax Taking a cool shower or bath
Place cool, wet tissue on your forehand
Execute the wrists 60 seconds under cool water
Placing or compressing ice packs
What’s More
answer the activities prepared for you. These activities will help you have a better
knowledge about the lesson.
Activity 3
Directions: Activity task: Classify what intensity is the activity (based from the 6
classifications below) and get your heart beat per minute.Write your answer on a
separate sheet of paper.
Take photos for evidences.
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Activity 4
Directions: Discuss briefly and write it on a sheet of paper. Base from the topic
above, and from your own explanation. Write your answer on a separate sheet
of paper.
1. Discuss briefly how to observe personal safety protocol to avoid
dehydration, overexertion, hypothermia and hyperthermia during MVPA
participation?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is the difference of Hyperthermia from Hypothermia?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Now that you already know about physiological indicators and personal safety
protocols, Time to check your understanding. Ready?
If yes, answer the activities prepared for you. These activities will help you
have a better knowledge about the lesson.
Activity 5
Directions: Answer the following questions briefly. Write your answers on a
separate sheet of paper.
1. What is a CAROTID pulse?
________________________________________________________________________
2. What is a RADIAL pulse?
________________________________________________________________________
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3. What is the maximum heart rate for a low fitness, marginal fitness and a
good fitness?
________________________________________________________________________
You will be assess using the following criteria:
Clarity in explanation 50%
Relevance with the topic 50%
Activity 5:
Directions: Discuss briefly and write it on a sheet of paper. Base from the topic
above, and from your own explanation. Write your answers on a separate sheet
of paper.
1. What is a Dehydration?
________________________________________________________________________
2. What is Overexertion?
________________________________________________________________________
3. What is Hyperthermia?
________________________________________________________________________
4. What is Hypothermia?
________________________________________________________________________
Wow!!! You’ve made it….! Congratulation…..you are near to finish the module!
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What I Can Do
Activity 6
Directions: Aside from the 1st progression of activity table ( based on progression
table 3) the you have designed,
Make a progression of activity within 1 week, with the collaboration of the
members of the family. Take photos for evidences. Put your output on a separate
sheet of paper.
You will be assess using the following criteria:
Clarity of interpretation 40%
Relevance with the topic 40%
Completion of evidences 20%
Activity 7
Directions: Perform the task selected. Write everything with complete photos from
the beginning to the end. As safety precautions, don’t initiate the activity alone. It
is a family activity.
NOTE:
Before having a Moderate to Vigorous Physical Activities (MVPA’s), always follow
the proper safety protocol.
1. Try to choose a music that you can use to perform a 60 minutes dance
exercise (any dance), including warming up( stretching) and cooling
down. Make sure that you are doing this outdoors, under the heat of
the sun.
You will be assess using the following criteria:
Clarity of interpretation 40%
Relevance with the topic 40%
Completion of evidences 20%
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Assessment
Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
5. BPM means
e. Beat per seconds
f. Beat per minute
g. Beat per hour
h. Beat per week
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6. It happens when the fluid in your body is used or lost more than the fluid
you drink or intake. Your body now does not 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.
e. Dehydration
f. Hypothermia
g. Hyperthermia
h. Overexertion
7. How many percentage of water does the human body needs?
e. 20
f. 30
g. 50
h. 70
8. H2O is a symbol of
e. Oxygen
f. Water
g. Gas
h. Iron
9. The opposite of hypothermia. Happens when the body temperature
rises up significantly beyond the normal temperature which is 37 degrees
celsius. Hyperthermia like hypothermia can threaten life too.
e. Dehydration
f. Hyperthermia
g. Hypothermia
h. Overexertion
10. This happens when the body loses temperature particularly heat
faster than the body is able to heat up. A person suffers hypothermia
when his or her body temperature drops below 35 degrees celsius.
e. Hyperthermia
f. Hypothermia
g. Dehydration
h. Overexertion
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Additional Activities
Activity 9
Direction: Submit a narrative report about your accomplishment in completing
the activities given, regarding physiological indicators with the collaboration of
family members. Provide proof to support the narrative report like pictures,
video, signatures of family members.
Activity 10
Directions: Write a summary report regarding the activity done based from the
activity 6 observing personal safety protocol. The activity was given to ensure that
the topic regarding this module was understand by you. Provide proof to support
the summary report like pictures, video, signatures of family members.
You will be assess using the following criteria:
Let you understand the said activity in performing
It and most importantly your understanding how
Important is water in a human body initiating moderate
To vigorous activity.
Collaboration of the family or family members
Completion of evidences
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Answer Key
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References
Porto, J. A., Marcelita, A. L., Collao, M. P., Gabayan, P. A., & Kamus, H. R. (2017). Dance for Life. Quezon
City: C & E Publishing.
(Carmichael, 2009)
(Kilnnk Blog, 2013) (Official, 2015) (Soriano, 2008) (Moraleda, 2010) (Melo, 2016) (Vasnetsov, 2007)
(Tewell, 2019) (PhD., 2009) (Baxter) (ADAMAH, 2015) (Giffin, 2013) (Younger, 2013) (PICRYL, 2017)
(Shemesh) (publicdomainvectors.org) (hisour.com) (brb.org.uk, 2017) (myris.jesima.com, 2017)
Kilnnk Blog. (2013, October 27). Retrieved June 06, 2020, from Wordpress.com:
https://remit2homeblog.wordpress.com/2013/10/27/cultural-dance-singkil-sayaw-sa-singkil/
(2017, August 08). Retrieved June 06, 2020, from brb.org.uk: https://www.brb.org.uk/post/tuesday-
trivia-things-you-might-not-know-about-ballet
ADAMAH. (2015, March 08). Retrieved June 06, 2020, from eaglesanddragonpublishing.com:
https://eaglesanddragonspublishing.com/dancing-priests-and-the-month-of-mars/
Gialogo, R. C., & Gialogo, R. C. (2016). Fit for Life. Quezon City: Phoenix Publishing.
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goldfish. (2011, March 20). Retrieved June 06, 2020, from fishgold.net:
https://fishofgold.files.wordpress.com/2011/03/greek4musetitlebk.jpg
Melo, H. (2016, February 25). Retrieved June 06, 2020, from flicker.com:
https://www.flickr.com/photos/dancestationbg/26693279984/
Moraleda, D. (2010, September 12). Retrieved June 06, 2020, from flicker.com:
https://www.flickr.com/photos/inboundpass/4986516947
Telefax:(075) 205-0644/205-0643
Email-Address: alaminos.city@deped.gov.ph
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