Activity 2: Self-Check

Directions: Do you have a healthy eating habit?Answer the table below by writing
“Yes” or “No” in each situation given.

My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends Yes
2. I don’t mind if i eat a lot Yes
3. I make sure that i don’t eat before doing my exercise Yes
4. Food is my stress reliever Yes
5. Whenever i’m happy, I love to eat. Yes
6. I eat less when I am depresed. No
7.I feel compelled to eat every time we have a celebration. Yes
8.I don’t eat food when i’m watching TV or any sport event. No
9. I eat my meals regularly. I make sure that i don’t skip any Yes
meal.
10. I eat more than three meals in a day. No

Activity 3: I Realize

Directions: Answer the following questions.

1. Do you have a healthy eating habit? Why did you say so? Explain.
Answer: Yes, i have a healthy eating habit. Because, i eat healthy foods
including Go, Grow, & Glow foods.These are called Nutritious food to eat to
have a Healthy way of living or Healthy Lifestyle rather.I should always
apply Healthy eating Habits instead of Unhealthy foods to eat.

2. In your self-check, what are some eating habits that you think should
change? Why?
Answer: In my self-check one of the eating habits that i should change is
the 2nd eating habit I don’t mind if i eat a lot. Because i should control or
balanced my eating habit and Physical Fitness, through eating nutritious
foods and follow Practices that may result to a good health in our body.

3. What eating habits should yu continue? Why?

Answer: These are the eating habits i should continue according to my self-
check,i eat my meals regularly, i make sure that i don’t skip any meal. It’s
because, one of the most important/ essential eating habit among them.
To avoid Hunger, illnessess and lack of energy or body weakness.
 Dinner snacks Lunch Breakfast

Rice, Fried meat,Fried Biscuits crackers, Bread and Eggplant salad,Rice,Fried Chicken, Rice, Fried Fish, Fried Egg &
Bacon, Mix Veggies & Pineapple Juice. Fried Fish. Milk.
Milk

Eggplant Bread,Biscuits,Mango Salty fish, Fried Rice, Fried Egg, Rice, Fried Fish, Egg w/ Bitter
salad,Bacon,Rice, Milk, Juice,Cupcake, fruits. &Hotdog. Fried meat. gourd& Milk.
Chicken curry.
Sari-sari, pinakbet, rice, Banana Cue,Bread.Orange Juice, Rice, Kilawin, Grilled Meat, Grilled Hot Sisig,Fried Chicken,
Activity 4: My Weekly Meal Planner

milk, Paksiw, Dried fish and Water. Fish, Fried Egg, Vegatable salad. Grilled Fish&Milk.

Rice, Fried Bacon,Fried Junkfoods,cupcakes, crackers Rice, Coleslaw salad,Fried Meat, Dried Hotdog, Fried Rice, Fried Egg,
Fish, Milk,Fried Rice biscuit, water, Juice. Fruits. Fish, Bacon. Chicken Adob, Soup&Milk.
Grilled Fish.

Mix Veggies, Soup Biscuits,Fruits,loaf Bread.Pineapple Fried Rice, Bacon, Fried Chicken, Rice, Pork adobo, Fried Egg.
Veggies,Rice, and Fried Juice& Purified Water. Grilled Fish, Atsarah salad. MMK,Dried Fish & Milk.
activity is to make weekly meal planner by completing the chart below.

Fish, Milk.
Rice,Fried Fish, Bacon, Softdrinks,slice Bread,& Junkfoods Rice, Hotdog, Bacon, Grilled Rice, Dried Fish, Hotdog, Fried
grilled meat, Dried Fish& w/ Purified water. Meat,Fried Egg. Bacon& Milk.
Milk.
Directions: Have you scheduled what food you should eat for this week? Your task in this

Rice, Fried Fish, Dried Chocolate Cake, Banan pue, Rice, Fried Meat, Dried Fish. Grilled Fried Rice, Fried Fish,
Fish, Grilled MEAT, Pineapple pie.Softdrinks and Meat&Fish. Egg w/ Bitter gourd. Bacon,&Milk.
Lumpia shangghai&Milk. Purified Water.
Pre- Activity: What bothers you?
Directions: List down experiences from the previous week
that made you feel uncomfortable and describe your coping
technique.

Uncomfortable/
Actions you made to
Places Demanding
Situation
feel better

Thinking Specific Doing Homeworks or

problems, Being house works that
Home not consistent at belongs to a physical
home, When I feel activities. Listening to
like I’m bored and music,
tired.

Unable to pass *Looking forward of being

school positive
requirements *Let challenges overcome.
School *Don’t keep your emotions
during deadlines.
bottled up.

Community
Lesson 6: Self-testing Activity for a Healthy Me!

Keeping the body physically active enables the body systems to function properly
with vigor and alertness. Staying in shape allows the individual to perform daily
task efficiently and effectively resulting to better output and performance.

Pre-activity: Getting ready for Physical Activity

Directions: Prior to any physical activity, it is just right to assess your general
health through the PAR-Q & YOU questionnaire. Fill up the PAR-Q as pre-requisite
to check readiness for physical activity. Please fill-up and answer the questions
honestly.

PAR-Q & YOU

Regular physical activity is fun and healthy and increasingly more people are starting to become more active
everyday .Being more active is very safe for most people. However, some people should check with their doctor
before they start becoming much more physically active than you are now, start by answering the seven
questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should
check with your doctor before you start.

Common sense is your best guide when you answer these questions. Please read the questions carefully and
answer each honestly: check YES or NO.

YES NO


1. Has your doctor ever said that you have a heart condition and that you should only do
 physical activity recommended by a doctor ?
2. Do you feel pain in your chest when you do physical activity?

 3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?

5. Do you have a bone or joint problem(for example, back ,knee, or hip) that could be made

by a worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water Pills) For your blood
 pressure or heart condition?
7. Do you know of any other reason why you should not do Physical activity?

Activity 2: Checking what’s on your mind.
Directions: Complete the sentences.
1. Participation in physical activity helps in managing stress by

Doing Exercise is also considered vital for maintaining mental fitness, and it can
reduce stress. Not just Exercise and also in other physical activity including
Walking ,dancing, biking, hiking, running It increases your overall health and your
sense of well-being, which puts more pep in your step every day. But exercise also
has some direct stress-busting benefits. Physical activity helps bump up the
production of your brain's feel-good neurotransmitters, called endorphins. One of the
most important things you can do to manage stresss. - Physical activity improves your
body's ability to use oxygen and also improves blood flow. . Reducing stress helps cut your
risk of any diseases and other health conditions, .... Our bodies are designed for physical
activity:

2. Why is the release of hormones and it’s processes important to stress

response ?

The release of hormones and it’s process important to stress response

Because, without the Hormones process the Organs or other parts of your
body can’t function well. Through a combination of nerve
and hormonal signals, this system prompts your adrenal glands, located at the
top of your kidneys, to release a surge of hormones, including adrenaline and
cortisol. Adrenaline increases your heart rate, elevates your blood pressure and
boosts energy supplies. The Hypothalamic Pituitary-Adrenal (HPA)
System. The adrenal cortex releases stress hormones called cortisol. This have
a number of functions including releasing stored glucose from the liver (for
energy) and controlling swelling after injury. The immune system is suppressed
while this happens.

3 . Therefore, if I am in a stressful situation, I’ll find time to be calm and relax and
think some solutions to cope up. Because this are the Coping techniques/skills
when it comes to Stressful Situation. Good Coping Skills. I should Take some time to
think about the situation I’m facing. I should Try to describe my situation in a
sentence or two. Notice and name the feelings I have about the situation. Through the
Acceptance of my emotions or feelings it's understandable to feel the way i feel, given
my situation. The best way to solve stressful situation Tips to apply are
Get support. When i need help,I reach out to the people who care about me. ...
I Don't freak out! It's easy to let feelings go wild when I’m upset. ...
Don't take it out on yourself. ...
I should Try to solve the problem about my Stressful situation. ...
I should always Be positive because most stress is temporary.
Activity 2: Self- Assessment Card: Health- related fitness status

1. Body Composition
Test BMI Result Analysis
Interpretation
BMI 18.18 Underweight

Waist to hip Ratio

2. Cardiovascular Endurance

3-minute Step Test Recovery PR & Implications

Interpretation
70 Heartbeat per min.

3. Muscular Strength, Endurance, Flexibility

High My strongest HRF
` Component:
Good ` Muscular Endurance
Marginal My weakest HRF
`
Component:
Low
Muscular Strength
Push-up Curl-up Flexed- Flexibility Realization/Conclusion:
Arm-Support ______________________
__

Health-related fitness components

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to supply
oxygen to your body tissue during sustained physical activity. This allows the body to
endure physical movement for a period of time. Also, efficient delivery of oxygen to its
tissues will take place giving the person a lower breathing rate and the ability to
perform the task longer .

Muscular Strength is the maximum amount of a force a muscle can exert in a single
effort. Achievement of muscular strength depends on factors like gender, age and
inherited physical attributes. Having strong muscles is beneficial to everyday living. The
muscles support skeleton enabling movement to occur and the strength to support the
body while standing up.
Muscular Endurance is the ability of the muscle to continue to perform without fatigue.
Flexibility is the ability to bend and move the joints through the full range of motion.
Body Composition is the percentages of fat, bone, water and muscle in a human body;
it is often the ration of lean tissue to fat tissue in the body.
ESSAY

HEALTH AWARENESS

What do you think is Health? Thinking about Health, most people tend to think
only about their Physical Health, But rather in Mental wellbeings& also in Social
wellbeing. As the combination of junk foods and stationary visual media creates a
generation of people adverse to physical activity, the need to raise awareness
about healthy living has never been greater. There are many legitimate reasons to
adopt a healthier lifestyle llike most other activities in life, exercising, and eating
nutritionally balanced diet present a positive choice with clear advantages.
Healthy living can also provide tremendous financial
benefits ensure our families are receiving the appropriate information about
mental and physical health and identifying health deficiencies within our
community, which may involve food desert issues, the lack of healthy food in our
communities, walkability studies, activities transportation issues, etc.
Exercise exercising is good is that it affects you positively in a mental
and psychological way. Doing exercise helps you set specific goals which along
with strong will can be achieved. When you do that, you are aware of your
abilities, accept your weaknesses, and your self-esteem goes up. Any sport
distracts you because it helps you not to think about school, friends, problems,
among other things. It brings you time to think about yourself and no one else. It
helps you keep your mind busy and to avoid dangerous habits like drugs. It is
obvious that once you exercise you will have a better condition. You will be
healthier in a physical way. It is probable that you will lose weight and your
muscles will get stronger and stronger. Your body will feel good, full of energy.
Eating Nutritionally Healthy foods Good nutrition is one of the keys to
a healthy life. You can improve your health by keeping a balanced diet. You must
eat foods that contain nonfat or low- fat dairy products.

The main objective of Health Awareness is to provide health related

knowledge to the people for preventing and curing disease.
The definition of health possess many variance as it depends on
every individual. Where we would like to make improvements in our body.
This are the Proper ways or the solutions to have Healthy way of living or Healthy
lifestyle to maintain Health Awareness to Develop a good opinion of yourself,
Eat well Exercise regularly,. Learn how to manage stress ,Enjoy the present
&Find your work-life balance. ...
COMPILATION