PHYSICAL EDUCATION AND HEALTH: FITNESS

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

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PHYSICAL EDUCATION AND HEALTH G11 - FITNESS
 MODULE 2 PHYSICAL EDUCATION AND HEALTH: FITNESS

COURSE SUBJECT DESCRIPTION

Physical Education and Health offers experiential learning for the learners to adopt an active
life for fitness and lifelong health. The knowledge, skills and understanding in which include the
Physical and Health literacy competencies support them in accessing, synthesizing and evaluating
information, making informed decision, enhancing and advocating their own as well as the other
fitness and health. This course on exercise for fitness enables the learner to set goals, monitor one’s
participation in aerobic and muscle bone strengthening activities and constantly evaluate how well
one has integrated this into one’s personal lifestyle. It consists of an array of offering which learners
can choose from.

MODULE CONTENT

Health and optimizing P.E. (HOPE 1) Exercise for Fitness

a. Eating Habits
b. Sleep
c. Stress Management
d. Hobbies

LEARNING COMPETENCIES

1. Relates health behavior (eating habits, sleep and stress management) to health risk factors
and physical activity assessment performance.
2. Differentiate types of eating (fueling for performance, emotional eating, social eating, eating
while watching TV or sports events.)

Reminder:
 Before you flip into the next page of this module always ask the guidance of
our God to give us the knowledge and understanding in answering and
exploring this module.

Dear Lord and Father of All

Thank you for ways in which you provide for all of us. For your
protection and love we thank you.
Help us focus our hearts and minds now on what we are about to learn.
Inspire us by your Holy Spirit as we listen and write.
Guide us by your eternal light as we discover more about the world
around us.
We ask all thus in the name of Jesus
Amen

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 DISCUSSION: HEALTH AND RISK IN OUR LIFESTYLE

LESSON 1: GETTING GOOD EATING HABITS

EATING HABITS

Healthy eating means making choices about what you eat for the purpose of providing our
body with nutrients that improve or maintain good health. It essentially involves eating the right kind of
food in the right amount in accordance with expert’s recommendation. Both the quality and the
quantity of foods are central not only to the prevention of disease, but proper nutrition also forms the
foundation for physical activity.

Nutrition provides the fuel for physical activity and the essential elements that repair existing
cells. It promotes the growth of the new tissues and provides the material for our bones and muscle.
Adequate water intake keeps you hydrated before, during, and after a physical activity. Avoiding
dehydration can prevent heat disorder and heart illness because water and fluids are essential to
maintaining body temperature.

Expending energy through physical activity helps you manage your weight for healthy body
composition. As your physical activity levels increase, you will need a greater amount of energy. It
now becomes important for you to follow the serving recommendations for carbohydrates, proteins,
and water or fluids. In order to achieve and maintain healthy body weight, focus on regular physical
activity and nutritious diet. These two major components will help you avoid the effects of creeping
obesity or the negative consequences of a cycle of weight gain and loss. For a fat loss program,
physical activity is the best predictor for maintaining weight loss.

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HEALTH TIPS:

DR. DAVID GOFF (Heart Disease and Public Expert)

 According to analysis, nearly half (45%) of deaths in 2012 from this three disease was
associated with too much or too little of this dietary factors.
 The study establishes the number of cardio metabolic death can be linked to eating habits.

TECHNIQUES FOR A HEALTHY LIFESTYLE ARE:

 Eat smart
 Move more
 Be well

 Healthy eating starts with healthy food choices. You don’t need to be a
chef to create nutritious, heart and healthy meals your family will love.
EAT SMART Learn what to look for at the grocery store, restaurants, your workplace
and any eating occasion.
 Make healthy, delicious choices whenever and whenever you eat.

 A good starting goal is at least 150 minutes, but if you don’t want to
sweat the numbers, just moves more. Find forms of exercise you like
MOVE MORE and will stick with and build more opportunities to be active into your
routines.
 Infuse more movements in your life for optimal health.

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  How do you want to live? Along with eating right and being active, real
health includes getting enough sleep, practicing mindfulness, managing
stress, keeping mind and body fit, connecting socially and more.
 Create balance, vitality and well being through self care.

BE WELL

ACTIVITY 1
1. Enumerate at least 3 possible diseases that we can get in poor eating habit.
2. List down the three techniques of a healthy lifestyle.

LESSON 1.1 GETTING GOOD SLEEPING HABIT

SLEEPING HABITS
Getting average of seven to nine hours of sleep in night is important to our health. Both the
quantity and the quality of your sleep contribute to how you feel and function during the day. A restful
sleep impacts on your energy level during the day and keeps you alert, while habitual sleep deficit
negatively impact on your mental functioning, mood, and inevitably your health. Sleep deprivation
decrease you reaction time, increase irritability, and cause hormonal and metabolic changes that
parallel the aging process.

Inadequate sleep impairs your immunity and increases your risk for obesity, hypertension and
depression. Sleep deficits also directly relate to fatigue which in turn can result in injuries. Significant
sleepiness during the day suggests that your body need more and better sleep. Regular sleep
participation in the physical activity as well as moderately intense aerobic activity three hours before
the bedtime is associated with improved sleep.

WHY LACK OF SLEEP IS BAD IN OUR HEALTH

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  Effect of lack of sleep, such as feeling grumpy and not working t your best.
 But did you know that sleep deprivation can also have profound consequences on your
physical health.
 If you don’t sleep you will experience the fatigue, short temper, lack of focus that often follows
a poor night’s sleep. In occasional night without sleep makes you feel tired and irritable the
next day.
 After continuous sleepless nights, the mental effects become more serious. Your brain will fog,
making you difficult to concentrate and make decisions. You’ll start to feel down, and may fall
asleep during the day. Your risk of injury and accidents at home and on the road also
increases.

Figure 1: Good Sleeping and Bad Sleeping effects

WHY OVERSLEEPING IS BAD FOR YOUR HELATH?

 Sleep plays an important role in our brain, as the brain clears our waste byproducts, balance
neurotransmitters and process memories at rest. But too much may have effect on mood and
mental health. Cognition, degenerative disease and depression.
 More time in bed linked with more frequent waking after sleep and reduces sleep efficiency.
Fatigue causes longer sleep and sleeping more can make people feel more lethargic.

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 THE MOST IMPORTANT THINGS WE CAN DO TO PROMOTE GOOD SLEEP

LESSON 1.2 STRESS MANAGEMENT

WHAT IS STESS?

 Mental or emotional tension or strain resulting from adverse or very demanding

circumstances.

FACTS ON STRESS
 Stress helps the body to prepare to face danger
 Symptoms can be both physical and psychological
 Short term stress can be helpful, but long term stress is linked to various health
conditions.
 We can prepare for stress by learning some self management tips.

WHY IS IT IMPORTANT TO MANAGE STRESS?

 If you are living with the high level of stress, you’re putting your entire well being at risk. Stress
wreaks havoc on your emotional equilibrium as well as your physical health. It narrows your
ability to think clearly, function effectively and enjoy life.
 Effective stress management, on the other hand, helps you break the hold stress has on your
life, so you can be happier, healthier and more productive. The ultimate goal is balanced life,

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 with time for work, relationship, relaxation and fun and the resilience to hold up under pressure
and meet challenges head on. But stress management is not one size fits all. That’s why it is
important to experiment and find out what work best for us. The following stress management
tips can help you do that.

TOP 10 EMERGENCY STRESS STOPPERS

1. Count to 10 before you speak or react

2. Take a few slow, deep breaths until you feel your body unclench a bit.
3. Go for a walk, even if it’s just to the restroom and back. It can help break the tension
and give you a chance think things through.
4. Try a quick meditation or prayer to get some perspectives.
5. If it’s not urgent, sleep on it, and respond tomorrow. This works especially well for
stressful emails and social media trolls.
6. Walk away from the situation for a while, and handle it later once things have calmed
down.
7. Break down big problems into smaller parts. Take one step at a time, instead of trying to
tackle everything at once.
8. Turn on some chill music or an inspirational podcast to help you deal with road range.
9. Take a break to pet the dog, hug and loved one or do something to help someone else.
10. Work out or do something active. Exercise is the great antidote for stress.

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 STRESS BUSTING ACTIVITIES

MAKE AN ART Draw, color, paint or play a musical instrument

WORK ON SCRAPBOOK Making scrapbook and photo album to focus on good memories
READ A BOOK Reading short story, novels, or magazine
MEET A FRIEND Meet your friend for a coffee or meal
PLAY SPORTS Play your favorite sports like chess, badminton and etc.
Do your hobby Like sewing, knitting or making jewelry
Play Play with kids or pet or outside if possible
Listen to music or watch inspiring performance
Take walk in nature
Take a relaxing bath and feel the stress wash away
Meditate or practice yoga
Work in the garden or do home improvement project
Go for run or bike ride to clear your head.

Regular participation in exercise can be therapeutic when it comes to managing stress. First , it
reduce the body’s stress hormones such as adrenaline and cortisol which remain elevated when the
body experiences a stressor. By expending these through exercise, these biochemicals are flushed
out of the body.

Second, exercise stimulates the production of endorphins, which are the body’s natural pain
killers and mood elevators. They are the responsible for the runner’s high or feelings of euphoria and
for the feelings of relaxation as they diminish the perception of pain. Endorphins and
neurotransmitters that transmit electrical signals within the nervous system.

Third, exercise engages the different body system, cardiovascular, renal, muscular, central,
and sympathetic nervous system much more closely than usual. These are the same body system
which are involved in dealing with stress, thus exercise parallels the body’s response to a stressor. In
this way, exercise not only strengthens the body but enhances its ability to respond to stress
management.

ACTIVITY 1. HEALTHY LIFESTYLE ASSESSMENT

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Direction: Assess your habits in sleeping, eating and physical activity. Along with how you manage
your stress, these factors influence your health, which in turn affect your capacity as a student to
think, remember, process information, and learn. Rate yourself using the following scale by checking
the corresponding box.

1 – Rarely if ever 2 – sometimes 3 – most of the time 4 – always

SLEEP HABITS 1 2 3 4
I sleep between 7 to 9 hours on most nights
I wake up feeling rested
I have trouble staying awake in class or when reading
I often feel tired during the day
EATING HABITS 1 2 3 4
I drink 6 -8 glasses of water each day
I eat a variety of fruits and vegetables each day
I eat 3 servings of fruits and vegetables each day
I et 6 -8 serving of whole grain products (bread, rice, corn or root crops)
I eat 2 -3 serving of protein rich foods (meat, poultry eggs, fish) each day
STRESS MANAGEMENT 1 2 3 4
I fell stress when I am in school
I feel stress when I am not in school
When I feel stress, I worry all the time
When I feel stress, I have difficulty in sleeping (stay asleep/can’t sleep)
When I feel stress, I have difficulty in concentrating
When I feel stress, my appetite is affected (tend to eat more)
I’d rather be alone when I feel stress
I have someone I can talk to about my private feelings
I have faith in greater power or being (God)
PHYSICAL ACTIVITY 1 2 3 4
I perform active household chores(mopping or scrubbing floors, cleaning
the car, fetching water in a pail) daily
I walk, bike or take to the public transport when going to school
I perform at least 40 minutes Aerobic activities (sports and dance) on
most day of the week
I engage in at least 20 minutes of sustained vigorous activities that
results in rapid breathing on most day of the week
I perform muscle and bone strengthening (weights) 2 -3 times a week
I don’t have time for exercise, sports and dance
I am too tired to exercise, play sports and dance

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