Senior High School

Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 12
Quarter 4 – Module 5:
Personal Safety Protocol in
Aquatics and Mountaineering

SDOIN__Core_Q4_PEH12_Module5
Physical Education and Health- Grade 12
Crafting-Resources-for-Accessible-and-Flexible-Teaching (CRAFT)
Quarter 4 –Module 5: Personal Safety Protocol in Aquatics and
Mountaineering
First Edition, 2023
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Published by the Department of Education

Secretary: Sara Z. Duterte
Undersecretary: Gina O. Gonong

Development Team of the Module

Writers: Zyrille Ianna Pauline D. Pe Benito, Vincer A. Gapuzan

Editor: Denzdy B. Santos
Reviewers: Zyrille Ianna Pauline D. Pe Benito, Rafael C. Simeon
Illustrators: Raffy A. Tagavilla
Layout Artist: Raffy A. Tagavilla
Management Team: Donato D. Balderas, Jr.
Joye D. Madalipay
Ursino C. Pascua
Jenetrix T. Tumaneng
Gene A. Reginaldo

Division Design & Layout Artist: Jannibal A. Lojero, Rey L. Miguel

Printed in the Philippines by ______________________________

Schools Division of Ilocos Norte
Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: [email protected]
 Senior High School

Physical
Education and
Health 12
Quarter 4 – Module 5:
Personal Safety Protocol in
Aquatics and Mountaineering

MELC: Observes personal safety protocol to avoid

dehydration, overexertion, hypo-and hyperthermia
during MVPA participation.
(PEH12FH-IIk-t-10)

Prepared by:

ZYRILL IANNA PAULINE D. PE BENITO, EdD, PhD

SHS Master Teacher I
Bingao National High School

VINCER A. GAPUZAN
SHS Teacher I
Burgos Agro-Industrial School
Introductory Message
This Contextualized Learning Module (CLM) is prepared so that you, our dear
learners, can continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to understand each
lesson with ease.
This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask your
facilitator or your teacher’s assistance for better understanding of the lesson. At the
end of this module, you need to answer the post-test to self-check your learning.
Answer keys are provided for all activities and tests. We trust that you will be honest
in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this CLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.
If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master the nature of Physical Education and Health. 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.

The module is divided into lesson, namely:

• Lesson 1 – Personal Safety Protocol in Aquatics and Mountaineering

After going through this module, you are expected to:

1. Observe personal safety protocol to avoid dehydration, overexertion, hypo-

and hyperthermia in Aquatics and Mountaineering activities.

What I Know
Pretest: Fill in the blanks. Let us try to determine your knowledge about the topic
through this pretest.

Directions: Read each statement carefully. Write TRUE if the statement is correct
and if it is FALSE if otherwise. Write your answer in your answer sheet.
1. The best way to reverse mild to severe dehydration is to drink more fluids.
2. You can become dehydrated while swimming and it is almost easier to than other
physical activities.
3. Overexertion occurs when swimmers push themselves to relaxation or by
continuing to train despite the body's warning signals.
4. In the case of a swimmer, hypothermia is elevated body temperature that occurs
when the body absorbs more heat than it dissipates.
5. Evacuate the swimmer and protect him or her from further heat loss.
6. Hiking is a pleasurable pastime and a good way to stay healthy and happy, as it
presents ample opportunity to get sunshine, fresh air, and exercise. However, the
exertion makes you susceptible to dehydration, which can make a hike less enjoyable
and even dangerous.
7. If the humidity is high during mountaineering, perspiration is not as efficient and
effective at cooling our bodies. This means our core temperature is rising and we are
losing a lot of water fast. Slow down and drink cool water, stop in the shade or use
local streams to cool off if necessary.

1 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
8. In hot dry conditions, the body can lose heat rapidly. Protective clothing traps air,
which acts as insulation, but the insulation is severely reduced if the clothing
becomes saturated.
9. The hyperthermia condition occurs when the body's heat-regulation system
becomes overwhelmed by outside factors, causing a person's internal temperature to
rise during mountaineering activities.
10. In terms of objective hazards, the dangers mountaineers face includes falling
rocks, falling ice, snow-avalanches, the climber falling, falls from ice slopes, falls
down snow slopes, falls into crevasses, and the dangers from altitude and weather.

Lesson Personal Safety Protocol in

1 Aquatics and Mountaineering

What’s In
Activity 1: Picture Analysis

Direction: Look into the images given and choose 2 images that captures your
interest then briefly answer the follow up questions provided. Write your answers
in your answer sheets.

Image 1 Image 2

Image 3 Image 4

2 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
From your 2 chosen images, answer the following follow-up questions in each photo
chosen. Briefly answer the follow up questions provided. Write your answers in your
answer sheets.
1. What is the number of the image you have chosen?
2. Describe the image in 2 sentences.
3. How can you prevent the situation in the image to happen? Site an example.

Note the Teachers

The teacher must consider the prerequisite skills needed in
the development of this competency including the schema or
background knowledge which may reinforce learning. This module
will help the learners bridge the gap of learning to attain mastery
of the lesson in its spiral progression.

What is New

Dehydration, Overexertion, Hyperthermia and

Hypothermia in Aquatics

Dehydration
Dehydration is not something most people ponder while swimming. But getting
dehydrated while swimming happens more often than most athletes think. “I think
the most common misconception is, ‘I don’t sweat when I swim,’” says Dr. G. John
Mullen, a physical therapist and former collegiate swimmer who works with athletes
at his company COR in Santa Clara, California. “And this is completely false.”
Make sure you are drinking enough fluid before exercising, and make sure during
your course of exercise you continue to drink as well. It is easier to become
dehydrated while swimming then almost any other exercise. Staying hydrated is very
important in keeping your body healthy and at its top performance.

Overexertion
You can experience overexertion by swimming against a current for long distances
or carrying excessive weight. You may feel tired, short of breath, and weak. You may

3 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
also have a tendency for your muscles to cramp and for you to feel panicky. What
should you do?

Stop, breathe, and think about the situation.

To counteract the results of overexertion, work out a rational approach and
implement it. For example, overexertion at the surface requires you to establish
buoyancy, rest, catch your breath, signal for help, and move slowly to the boat or
shore. If overexertion occurs underwater, stop, breathe, and think. And do not
neglect to signal that you have a problem to your buddy or dive professional.

Hyperthermia and Hypothermia

Open water swimming presents a myriad of variables that pool swimmers usually do
not need to deal with. From living creatures, visibility, sun exposure, chaffing,
feeding, currents, and waves, the list goes on. But there is one variable that received
a lot of attention in the last few years and called for a specific committee to establish
regulations to ensure the safety of open water swimmers. I am talking about water
temperature.
Hyperthermia
- Hyperthermia is elevated body temperature that occurs when the body absorbs
more heat than it dissipates (in the case of a swimmer). Extreme temperature
elevation then becomes a medical emergency requiring immediate treatment to
prevent disability or death.
Hypothermia
- There is a broad range for normal human body temperature, and hypothermia is
defined as a temperature below that of the accepted normal human body
temperature. While in a body of water, the levels of hypothermia fall into definitions
of mild, moderate, and severe.
Activity 2: Cause and Effect
Direction: Read the statements in each item and determine the cause of the
situation. Use the following in answering and write the letter of your answer in your
answer sheet.

A. DEHYDRATION C. HYPERTHERMIA
B. OVEREXERTION D. HYPOTHERMIA

1. Swimming against a current for long distances or carrying excessive weight.

2. Associated with fatigue, weakness, lack of coordination, mild confusion,
agitation, headache, sweating, nausea, vomiting, diarrhea, muscle pain, and
cramping.
3. Shivering slows down and stops and there is profound slowing of mental
function.
4. Muscle weakness, labored breathing, and dizziness.
5. Mild impairment of the central nervous system indicated by slow thinking and
speech difficulty.
6. Painful cramps and spasms.
7. You may feel tired, short of breath, and weak.

4 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
8. Show signs of flushed skin, unexplained fatigue, palpitations, increased
breathing rate, increased body temperature, and decreased stamina.
9. Impairment to perform coordinated tasks.
10. Skin is dry and very warm, there is profound confusion and loss of
coordination, and possibly seizures, coma, and hallucinations.

What is It

Dehydration, Overexertion, Hyperthermia and

Hypothermia in Mountaineering

Dehydration
Dehydration is a serious concern in outdoor adventure, such as hiking and
backpacking. It can occur in the winter or summer, on a backcountry expedition or
a day hike. Excessive heat, vigorous exercise and a lack of clean water can all lead
to dehydration.
Water is a critical element for human survival. It makes up approximately two-
thirds of the body. Most of the body's water is found in the blood vessels, cells, and
the spaces between the cells. A water deficit of as little as 2% of body weight can
impair your capacity for exercise. For the body to function correctly, adequate
hydration is a must. When the body loses more water than it takes in, dehydration
occurs.

Overexertion
Overexertion is typically caused by repetitive movements, sudden motions, or
prolonged effort. It may also be related to incorrect technique or working in extreme
temperatures. If you are overexerted, you may develop fatigue, pain, or become more
prone to injuries.
Overexertion is not only physical. You can also overexert yourself mentally if
you work too hard or feel overwhelmed by too many tasks and challenges.

It is worth noting that overexertion does not mean you are weak or unable to
do something. Instead, it is a sign that your body or mind needs to rest. To avoid
overexertion, take regular breaks, do not overdo things, and pay attention to your
body’s warning signs.

Hypothermia
Hypothermia occurs when the core temperature of the body falls below
35°C.

5 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
Exposure Hypothermia occurs over several hours following exposure to moderate
cold. The casualty becomes exhausted and then cools rapidly as their energy reserves
are depleted and they are no longer able to shiver to re-warm themselves.

Immersion Hypothermia occurs where the casualty has had a sudden immersion
in cold water or snow, the cold rapidly overwhelms heat production. Although rarer
in the mountains, it can happen if someone falls in an icy stream.

What’s More

Swimming Injuries: Tips, Prevention, and Treatment

Swimmers are well versed in early morning practices, team workouts, and
living healthy lifestyles. What many may not know is that swimming with poor stroke
mechanics or decreased flexibility and strength may cause an overuse injury.
By taking part in a strength training and stretching program, young swimmers
can help improve their muscular and cardiovascular endurance, leading to better
and more consistent stroke mechanics.
Common Swimming Injuries
Neck and shoulder injuries are among the most common injuries that
swimmers face. Neck and shoulder injuries from swimming include:

✓ Irritation and inflammation in the shoulders

✓ Rotator cuff tendonitis or tears
✓ Shoulder impingement syndrome, which is a result of pressure on the
rotator cuff muscles from part of the shoulder blade when the arm is lifted
overhead
✓ Tears in the cartilage around the shoulder socket
✓ Neck and low back pain
✓ Bicep tendonitis

Swimmers might also experience knee injuries. Stress on the knees can result
in pain under or around the kneecap or at the inside of the knee.

Swimmers who experience pain or soreness for more than 48 hours should
seek medical attention.
Causes of swimming injuries
✓ Overtraining
✓ Not enough rest periods
✓ Poor stroke mechanics
✓ Poor breathing technique
✓ Poor flexibility or range of motion

6 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
 ✓ Decreased rotator cuff or shoulder blade (scapular muscle) strength
✓ Poor core strength or stability
✓ Decreased hip muscle strength

Treating Swimming Injuries

The best ways to prevent injuries are to warm up properly before swimming and take
part in preseason and in-season strengthening and conditioning programs.
Strength training should focus on:
✓ Rotator cuff and scapular muscles to improve stability of the shoulders
✓ Quadriceps (thigh muscles) and hip muscles to improve the kick, specifically
for the breaststroke
✓ Abdominal muscles and core
✓ Using pull-buoys or paddles for gradual resistance in the water also provides
sport-specific strengthening.

Preventing Swimming Injuries: Tips for Improving Stroke Mechanics

It is important to gradually increase the intensity and length of swims to avoid
overtraining. Allow the body proper rest periods between competitions and training
sessions.
Below we have outlined the swim stroke techniques for each stroke to help prevent
common swimming injuries.
• Freestyle stroke. When breathing, keep the head in line with the body to
avoid neck pain or numbness and tingling in the arms. Rotate the body toward the
breathing side to avoid turning the neck too far and over-reaching with the arms.
Breathe equally to both sides to prevent excess stress on one side of the neck.
• Backstroke. Weak muscles in the front of the neck will tire more quickly
than strong ones, resulting in neck soreness with increased laps. Swimmers just
starting to swim this stroke should gradually increase both distance and intensity.
Rotating the body properly with each stroke also will help decrease stress on the
neck and shoulders.
• Breaststroke. Keep the head in line with the body to avoid increased stress
on the neck. Strong thigh and hip muscles will make for a stronger kick and a faster
swim. Leg strength will also help decrease the stress and strain placed on the knees
as swimming distance increases.
• Butterfly. Proper timing of this stroke decreases the possibility of neck,
shoulder, or back pain. Focusing on a strong kick and upper body will aid in body
position, as well as breathing.

Mountaineering Injuries: Tips, Prevention, and Treatment

If you are looking to get started mountaineering, you may think your biggest
concern would be falling off the rock face. After all, the sport does entail scaling
vertical walls as high as multi-story buildings. But if you talk with any advanced
climber, you will learn that if you have the right climbing gear and know how to climb
safely, falls should not be too concerning.
Instead, you will need to watch out for more common climbing injuries, which
can hit you in a flash or creep up on you over long periods of climbing. Either way,
it is important to know how to identify these injuries, prevent them if you can, and
treat them properly if they do occur.

Finger injuries

7 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
 You may not hear Sylvester Stallone complaining about a hurt finger in
Cliffhanger, but the truth is, the most common injuries among mountaineers are
those that affect the ligaments and tendons that control your fingers.
It may be surprising to hear that there are no muscles in the fingers. Rather, they
are operated by a system of fibers, making them more vulnerable to strain.

Sometimes, if placed under enough exertion, one of these fibers—known as a

pulley—can be affected.

Pulley tears
One of the most common injuries is an annular pulley tear, which occurs
when a finger tendon (pulley) unexpectedly and swiftly bears the weight of your whole
body. In one situation, you may lose your grip with one hand, or your climbing shoes
may slip, suddenly putting the full weight of your body on your fingers. Most of the
time, this injury occurs while CRIMPING (when a hold is only big enough to fit the tip
of your finger.)
If the pulley tears or ruptures, climbers often hear and feel an actual pop as
soon as the injury occurs, most often in the middle or ring finger. This could trigger
pain immediately and will most likely lead to swelling shortly after. By the time you
get home, you may notice some "bowstringing," which resembles a lump in the flesh
below your first knuckle.
Although this is the most common injury, fortunately, it is also one of the least
severe. To treat a pulley tear, you should stop climbing altogether, sometimes for as
long as nine months, or until it does not scare you to grab a crimp. While it is always
best to see a doctor if you suspect a serious injury, many climbers have recovered
from pulley tears by resting, icing the finger, and massaging/stretching the tissue to
prevent scarring.
Once you start climbing again, you may want to try taping the affected finger
to provide the injured pulley with extra support during its final phase of healing.

More serious finger injuries

If you injure the tendons that snake from the elbow down into the fingers, it
could lead to an inability to bend several of the joints in your fingers, or even cause
tenderness and numbness. Damage to the ligaments that cover your finger joints can
also be very painful, and both will likely require help from a doctor.

8 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
Preventing acute injuries
The best way to prevent these injuries from occurring is to climb smart. Know
how to move your body, how to allocate weight, and the proper way to utilize different
holds.
While risk is always an inherent part of climbing, you can greatly reduce the
chances by taking a climbing lesson to learn the basics from the start. And remember
to always wear a HELMET.

Chronic injuries
While many injuries occur in the blink of an eye, there are several climbing-
related ailments that can develop slowly, causing severe damage over time. These
injuries occur when tissues are overused and eventually damaged. Tendonitis, which
occurs when the tendons become inflamed and painful, is one of the most common
chronic injuries, as is joint swelling. These conditions most often arise in elbows and
shoulders.
Overuse injuries are easier to prevent than acute injuries, if you take good
care of your body. These injuries occur when you do not give your body enough time
to recover after a hard workout, so this is especially important to keep in mind when
you're first starting out. Do not overexert yourself, and if you feel joint or muscle
pain, nerve tingling, or stiff tendons, it may be a sign to slow down. Always be sure
to warm up and stretch properly each time you climb to ensure your muscles are
primed for activity.
Unfortunately, chronic injuries are silent assassins. If you don't treat the injuries
right away, you run the risk of suffering permanent and irreversible damage.

Bouldering
All top rope climbing injuries can also occur in bouldering, despite the shorter
routes. However, because you can at times be as high as 12 feet without a rope, there
is also the added danger of more serious acute injuries. Even with the right
mountaineering equipment, such as a crash pad, it's easy to strain or sprain your
ankle if you don't properly fall onto the mat. Make sure you learn how to fall, and
that you have a trustworthy spotter with you.
Being aware of the most common climbing injuries will help to ensure that your
experience is a safe one, so climbing can be an enjoyable activity for years to come.

Activity 4: Situational Analysis

Direction: See the images given in each situation and try to give some advice on
what he/she will do to recover from this injury. Write your answers in your answer
sheet.
Situation Number 1 Situation Number 2

9 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
 What I Have Learned

Activity 5. Acrostic

You have learned different kinds of aquatic activities in your previous lessons.
Now it is time to create your own acrostic one of the following aquatic activities. The
idea of the acrostic must be the important things that you should always remember
to be safe in your chosen aquatic activity.

Kinds of Aquatic Activities:

SNORKELING KAYAKING SCUBA DIVING
PARAGLIDING PARASAILING SURFING

Example:
S
U
R
F
I
N
G

What I Can Do
You have accomplished many activities and acquired much information in this
module. This time, you need to apply what you have learned in your present
situation. No time to waste, so let us get going!

Activity 6: Survive through herbs

Direction: Imagine yourself being with a group of rock climbers and have
experienced a rash through an insect bite. There is no available medicine in your
area. What will you do? In this activity, you will create your own medicine through
the available herbs in the woods. Make a videoclip on how you will create the
medicine and how you will use it. Send the videoclip in the group page assigned for
the class.

Procedures:

a. Choose the herb that you will use.

b. Create a video clip while making and usage of the medicine.
c. Choose any background song to use for the activity.
d. Apply the rate of perceived exertion and pacing in this activity.
e. After performing the making and usage of the medicine, at the end of the

10 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
 videoclip you must explain your insights about the lesson.
f. Submit the finished output to the gmail account of your teacher or the group
page .

Assessment

General Instruction: Read each statement carefully. Write TRUE if the statement is
correct and if it is FALSE if otherwise. Write your answer in your answer sheet.
1. It is important to gradually increase the intensity and length of swims to avoid
overtraining.

2. The best ways to prevent injuries are to warm up properly before swimming and
take part in preseason and in-season strengthening and conditioning programs.

3. Neck and back injuries are among the most common injuries that swimmers face

4. You can also overexert yourself emotionally if you work too hard or feel
overwhelmed by too many tasks and challenges.

5. Prevention is the best medicine when it comes to dehydration.

6. While in a body of water, the levels of hypothermia fall into definitions of mild,
moderate, and severe.

7. Extreme temperature elevation then becomes a medical emergency requiring

immediate treatment to prevent disability or death.

8. Hypothermia is a serious concern in outdoor adventure, such as hiking and

backpacking.

9. Exposure Hypothermia occurs where the casualty has had a sudden immersion
in cold water or snow, the cold rapidly overwhelms heat production.

10. Swimmers who experience pain or soreness for more than 48 hours should seek
medical attention.

Additional Activities
Save a life through Cardiopulmonary resuscitation (CPR)!

As we take part in the observance of safety and prevention of injuries in swimming

and mountaineering activities, we have a common activity that each of us must be able
to know and apply. Your task is to enumerate the steps in doing Cardiopulmonary
resuscitation (CPR) to a person aged 12 or above.

11 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
References
Government of the Philippines, Department of Education. 2016. Physical Education
and Health: Teacher’s Guide.

Government of the Philippines, Department of Education. 2013. Curriculum Guide:

Physical Education and Health

Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of
physical fitness: Active lifestyles for wellness (14th ed.). New York: McGraw-
Hill.

Fernando-Callo, L. a. (2016). Physical Education and Health Volume I. Manila: Rex

Book Store,Inc.

Fernando-Callo, L. a. (2019). Physical Education and Health Volume II. Manila: Rex
B ook Store,Inc.

https://www.triathlete.com/nutrition/race-fueling/yes-you-can-get-dehydrated-
while-swimming/

https://www.healthline.com/health/overexertion#prevention

https://www.swimmingworldmagazine.com/news/hydration-for-swimmers/

https://aquamobileswim.com/wp-content/uploads/2016/11/tried-swimmer.jpg

https://www.istockphoto.com/photos/trekking-sweat

https://www.mountaineeringguidance.com/post/132775390220/hypothermia-

12 SDOIN_Specialized_STEM_Q2_DRRR12_Module1
 For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

Office Address : Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax : (077) 771-0960
Telephone No. : (077) 770-5963, (077) 600-2605
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