Module 8

Optimizing your Health Through Physical Activities

What I Know
Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
What’s In
Physical activity involves any bodily movement caused by muscular contractions that
result to the expenditure of energy. To participate with physical activities, you should consider the
principle of progression that starts with being moderate before going to vigorous activities.
Direction: The following questions will help you to know the level of your physical activity. This is
NOT A TEST but answer it honestly.
Write your score in the box.
What’s New
Direction: Study the different activities and distinguish whether the following physical activities are
MODERATE or VIGOROUS.
What’s More
What I Have Learned
 The DOH and WHO are strong advocates in promoting an active lifestyle. They implemented
strategies in the past decade such as Hataw, E-di Excersise, Mag-HL Tayo and Go4Health which
aims to decrease the sedentary lifestyle.
Direction: Read the following situations and rank them honestly based on how much you agree. On
a scale of 1-5, “5’ being the best answer that describes you, and “1” if it does not describe you. Put a check
on your answer and you may also write any remarks.
What I Can Do
In this activity you’re going to create an infographics to promote the importance of Physical
Activity, may it be moderate activity or a vigorous activity.
• Infographics – are a visual representation of data. In creating infographics you are going to
use information, visual and technology literacies.
Procedure:
1. Create an infographics based on what you have learned about physical activity.
2. Focus on the importance of an active life style.
3. You may use the information on the “What I Have Learned” part.
4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post on your Facebook account or any social media platform to promote the importance of
healthy eating habits and practices.
Assessment: Multiple Choice.
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
Additional Activities

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 A. Direction:
Complete the sentences below with what you will do and what you will avoid to optimize your
health.

Exercise is physical activity that is planned, structured and repetitive for the purpose of
conditioning any part of the body used to improve health and maintain fitness. Generally you work
up a sweat, breath heavy and increase your heart rate during exercise.

What is exercise and its benefits?

Regular physical activity can improve your muscle strength and boost your
endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular
system work more efficiently. And when your heart and lung health improve, you have more
energy to tackle daily chores.

What happens to your body when you exercise regularly?

Exercise increases your heart rate and helps pump more blood through your system,

which is also what raises your core temperature. Regular exercise makes your heart stronger
and more efficient. Over time it reduces your resting heart rate by 5-25 beats per minute.
Endorphins are released.

The Top 10 Benefits of Regular Exercise

 It Can Make You Feel Happier. ...
 It Can Help With Weight Loss. ...
 It Is Good for Your Muscles and Bones. ...
 It Can Increase Your Energy Levels. ...
 It Can Reduce Your Risk of Chronic Disease. ...
 It Can Help Skin Health. ...
 It Can Help Your Brain Health and Memory. ...
 It Can Help With Relaxation and Sleep Quality.

Why is exercise so important?

Physical activity or exercise can improve your health and reduce the risk of developing
several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity
and exercise can have immediate and long-term health benefits. Most importantly, regular activity
can improve your quality of life.

How much exercise do doctors recommend?

For health, doctors should "prescribe" at least 30 minutes of moderate exercise or 15
minutes of intense exercise a day. To see how your exercise stacks up, use the CME point system
(see below), aiming to get at least 150 CME points a day.

Why do you need to analyze physiological indicators Brainly?

It shows us where psychology is doing well, and where we may have cause for concern. It
provides trends over time, so we can see where we have been and where we may be heading.

1. Temporal pulse 
2. Carotid pulse 
3. Brachial pulse 
4. Radial pulse
5. Femoral pulse 
6. Popliteal pulse
7. Posterior tibial pulse
8. Dorsalis pulse.

Note:
The normal pulse for healthy adults ranges from 60 - 100 beats per minute. The pulse rate
may fluctuate and increase with exercise, illness, injury, and emotions.

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 What is the best pulse rate to have?
A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally,
a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.
For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per
minute.

What is normal pulse by age?

1. Normal heart rates at rest: Children (ages 6 - 15) 70 – 100 beats per minute.
2. Adults (age 18 and over) 60 – 100 beats per minute.

What are the 3 types of heart rate?

Types
1. Bradycardia – The heart beats too slowly, below 60 bpm. For athletic individuals, a normal
resting heart rate can be below 60 bpm, and not cause problems. ...
2. Tachycardia – The heart beats too fast, above 100 bpm. ...
3. Fibrillation – The heart quivers.
4. Premature Contraction – early heartbeat.

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WEEK 1
LESSON 1: STRESS

1. STRESS - The body’s response to changes that create taxing demands

2. EUSTRESSM- Positive stress

 The feeling of excitement or upcoming challenges that are actually healthy for us
 The only good stress which takes you to achievements and successes
 The mixed feeling of pride, resilience, excitement and eagerness

3. DISTRESS- Negative stress

 Great pain, anxiety, or sorrow
 Acute physical or mental suffering
 A state of extreme necessity or misfortune
 Discuss with the students the characteristics of each type.

Characteristics of EUSTRESS
1. Motivates, focuses energy.
2. Is short-term
3. Is perceived as within our coping abilities
4. Feels exciting
5. Improves performance

Types of Eustress
1. Short term eustress
Provides the energy which boosts the performance in regards to challenging activities. This
type helps us to put extra effort or focus

Example: Participating in any activity

2. Long-term Eustress
1. Keeps us working better at work or things. Like growing, learning, accepting rejections or
circumstances
2. Never lets us give up in the rough phases
3. Always motivates us to stand up and never give up

EXAMPLES OF EUSTRESS
1. Finally getting to know someone- making a new friend, romantic interest, colleague or new
office
2. Connecting and networking-working towards our goals, meeting new people, talking about
dreams brings ultimate excitement which can’t be expressed through words
3. Adapting and learning-we travel, we explore new places, we learn new language or cultures,
and we get ourselves from our comfort zones. This is the different level adrenaline rush
4. Performing good- when we take part in any activity eustress helps us in performing better and
improves our commitment level not to give up
5. Development of new skills-learning a new hobby or sport or dance style brings up the joy and
excitement in our lives. Even that awkward feeling of starting something new is known as
eustress
6. Staying the course- not giving up is also considered as personal development. Such positivity
makes us strong and brings excitement to our lives
7. Accepting rejection- be it a job promotion or relationship when positively handled, rejections
give us the strength for future. Life is full of ups and down and self-acceptance is the only
answer.
8. Taking a vacation
9. Holiday seasons

CHARACTERISTCS OF DISTRESS
1. Causes anxiety or concern
2. Can be short- or long-term
3. Is perceived as outside of our coping capabilities
4. Feels unpleasant
5. Decreases performance
6. Can lead to mental and physical problems
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 EXAMPLES OF DISTRESS
1. Upcoming test
2. Death of love ones
3. Too much homework
4. Illness or injury
5. Traumatic event such as a natural disaster, violence against you
6. A heavy workload
7. Lack of organization
8. Poor sleep schedule
9. Participating in class
10. Lack of support
11. Transmitting to a new environment
12. Classes that are too hard

References:
https://www.calmsage.com/what-is-eustress-and-the-examples/
https://www.mentalhelp.net/.../types-of-stressors.../
https://study.com/academy/lesson/stress-lesson-plan.html
https://www.mentalhelp.net/.../types-of-stressors.../
https://www.mentalhelp.net/.../types-of-stressors.../
https://www.oxfordlearning.com/causes-of-school-stress/
https://www.webmd.com/balance/guide/causes-ofstress#1-2

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