CLUSTER 1

MODULE 3
P.E 1

LEARNING MODULE 3
Physical Education & Health:
Eating Habits, Stress and
Physical Activity

LESSONS:
1. Eating Habits and Physical Activity
2. Stress and Physical Activity

OVERVIEW
This module shows the importance of eating habits, stress and doing physical activity. Eating
is such an enjoyable experience that we often choose to eat foods that taste very good, but that don’t
make us feel very good afterwards. Teen stress is an important, yet often overlooked health issue
and teens must have knowledge how to deal knowledge for they own good. This will show the
importance of eating appropriate for before you do physical activity or doing workout and knowledge
about teen stress.

OBJECTIVES
By the end of the Module, the student is expected to:

GO1. Learn the importance of eating appropriate food for one person’s health
GO2. Appreciate that bad eating habits can have negative effects on one person’s health
GO3. Understand that doing physical activity and eating health foods helps your health in the
near future.

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Lesson 1: Eating habits and Physical Activity

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Understand the benefits of eating meals before doing physical activity or workout.
LO2. Value that fueling for a physical activity or workout is important
LO3. Learn that doing what works best for you.

LEARNING CONTENT
EATING HABITS AND PHYSICAL ACTIVITY
What individual eats before, during and after
exercise is essential for comfort and performance
throughout the exercise. While eating soon before
exercise does not give the immensity of the fuel
required for the activity, it can avoid the disturbing
indications of hunger for the duration of exercise.
The main source of energy for active muscle is
carbohydrate, which accumulates in the muscles
as glycogen in the days prior to exercise. This is
why post – exercise meal is important to
revitalization and being prepared for the subsequent set of exercise.
Food provides the energy and components our bodies need for development and movement.
For our bodies to be able to use the energy stored in food, we must first extract it through digestion
and store it so we can repeatedly draw on it to generate the energy molecule that drives all actions of
the body. In other words, we consume energy, store it, use it, and diminish the supply. We eat again
and the cycle carries on. By accurately filling your energy systems that were quickly depleted through
exercise, you can delay exhaustion and optimize performance during activity.
Exercising on a full stomach is not suitable as food stored in your stomach during an event
may cause stomach distress, vomiting, and spasm. You must let a meal to fully digest before starting
on any workout to ensure you have sufficient energy, yet lessen stomach distress. In general,
digestion takes place in about one to four hours, depending on what a you have consumed and how
much you have eaten. Every person is a little different, and you must test prior to workouts to find out
what works best for you. It is best to wake up early and prepare yourself to eat your pre – exercise
meal if you have an early morning event or workout. Otherwise, you must strive to eat easily
digestible food about 20 to 30 minutes ahead of the event. The nearer you are to the moment of your
activity, the less you must eat. You can include a liquid meal closer to your event instead of taking a
solid meal.

Fueling for Performance

Our body is like a vehicle, its engine, which represents our heart is running when working out,
meaning when fueling up the tank with the right foods and the radiator with the right fluids, using the
right amount at the right time is very important. Consuming food and fluid at regular intervals
throughout the day also affects the total health, body composition, appetite fulfillment, and well –
being.

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 Here is the proper timing of eating before, during
and after workout:
Before: Fuel up!
Not fueling up before you work out is like driving
a car on empty gas. Thereby, you also won’t have
adequate energy to maximize your workout and you
limit your ability to burn calories.

Preferably, fuel up two hours before you exercise

by:
 Hydrating with water
 Eating healthy carbohydrates such as whole – grain cereals (with low fat or skim milk), whole –
wheat toast (without the fatty cream cheese), low fat or fat – free yogurt, whole grain pasta,
brown rice, fruits, and vegetables.
 Keeping away from saturated fats and even a lot of healthy protein as these types of fuels
digest slower in your stomach and remove oxygen and energy – delivering blood from the
muscles.
During Make a pit stop!
Whether you are a professional athlete who trains for several hours or you have a low to
moderate schedule, your body needs to hydrate with small, frequent sips of water. You do not need
to eat during a workout that is an hour or less. However, for longer, high intensity dynamic workouts,
it is recommended to eat 50 – 100 calories each half hour.

After: Refuel your Tank!

 Fluids. Drink water. You may blend your water with 100%
juice such as orange juice which provides fluids and
carbohydrates.
 Carbohydrates. You burn many carbohydrates when you
exercise. In the 20 – 60 minutes after your workout, your
muscles can store carbohydrates and protein as energy
and help in recovery.
 Protein. Eat things with protein to help repair and grow
muscles. It is important to understand that these are
general guidelines. We have different digestive systems
and a lot depends on what kind of workouts we do.
So, do what works best for you. Know that what nutrition you put in
your body’s as important as what you do with your body through exercise. Both are crucial to keeping
your engine performing at its best.

EATING HABITS
Eating is such an enjoyable experience that we often choose to eat foods that taste very good,
but that don’t make us feel very good afterward. We also enjoy these foods so much that we eat
more than what our bodies actually need, which in turn makes us fat, unhappy and depressed.
Moreover, it’s not only the choices of food that should be given attention. Many young people are
slowly adopting eating habits that are detrimental to their health. Many people do not even know how
great it feels to eat a healthy a meal, because they have been making bad food choices for too long.

Emotional Eating
Emotional eating is the tendency of its sufferers to
react to stress by eating, even when not hungry, frequently
high – calorie or high – carbohydrate foods that have least
nutritional value. Emotional eaters often crave for comfort
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food such as ice cream, cookies, chocolates, chips, fries, pizza and other junk foods. According to a
study, about 40% of people tend to eat more when stressed, while about 40% eat less and 20%
experience no change for food they eat when exposed
to stress.
Clueless Eating
This refers to the behavior of people who know
nothing about nutrition. People falling into this
category may be significantly overweight and perhaps
experiencing a variety of degenerative diseases. A
subset of clueless eating is alcohol use. There are far
more calories used while drinking than most people
understand and, for a lot, it comprises a major amount
of excess weight.

Trance Eating
Trance eating speaks about a form of negative
multitasking such as reading, watching TV, emailing, etc.
while eating, making a person entirely insensible to what
they are doing. Another obvious example of trance eating
is eating inside a movie theater. Imagine for instance
someone who is watching a movie inside a theater with
popcorn on an extra-large container unconscious about
how much he has been eating.

Sleep – Deprived
Eating
For reasons not fully understood, lack of sleep wreaks havoc
on the hormones connected to appetite. It is one of the lesser –
known facts about sleep deprivation affecting the appetite. In short,
you eat more and gain weight.

Medication Eating
Food is most often the drug of choice of all the
substances that we swallow and consume to make
ourselves feel better. When we are apprehensive,
depressed, distressed, annoyed, bothered, irritated,
ashamed, or guilty, we eat. Dealing with hard emotional
conditions is never an easy task. However, it is not an
excuse for constant abuse of food.

Diet Eating
The only difference of diet eating over the
other kinds of eating is the belief that something
good will come of it. However, to achieve such a
goal, one must choose a specific diet that he
intended to be a permanent lifestyle change.
Consequently, there are many patterns that need
to be changed, but the first and most important
step towards change is identification of the
problem and awareness.
This is especially true for people who have always been heavy. Developing the skills to cope
with it is not an easy issue. In addition, it takes a huge measure of courage to be successful. People

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use eating as a way of meeting people and socializing, like going out to dinner with friends, snacking
while watching a movie, eating junk food. However, social eating can have stern effects in the
manner we see food and nutrition, leading to overeating, obesity, malnutrition, and other health
problems. Even when a person tries to change his or her eating habit for the better, the social side of
eating can cause the person to feel secluded and unable to participate in many group activities, like
eating with friends in the dining hall or a restaurant while trying to diet. This can make performing
those healthy habits hard.
In one of the studies conducted, it was found that social demands have influential effect on
how we eat. According to researchers, individuals will often eat the same amount as with those
around them, particularly when they are in a small group. This finding entails that when we eat, it’s
not as simple as eating until we feel full. Relatively, we might under eat overeat depending on the
group we are in. This implies that we tend to make other people’s choices of food similar with us.
Once you decide that learning healthy eating habits is worthwhile for you, it is time to make some
changes in diet. Challenge yourself to come up with some new healthy eating habits every day and
put them to good use.

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Activity 1.1
DIRECTION: Read the questions below and answer them with honesty.
1. How will you describe emotional eating? How does this attitude affect one’s health?

2. What are the negative effects of clueless eating?

3. What is trance eating? Give examples.

4. Why do sleep – deprived persons, like call center agents, have more tendency to gain weight?

5. How do social friends affect one’s choices of food?

Activity 1.2
DIRECTION: Write TRUE if the statement is correct and write FALSE if the statement is false,
underlined the word or group of words that makes it false. Write your answer on the space provided
before the number.
_________1. The main source of energy for active muscle is oxygen, which accumulates in the
muscles as glycogen in the days prior to exercise.
_________2. Exercising on a full stomach is not suitable as food stored in your stomach during an
event may cause stomach distress, vomiting, and spasm.
_________3. Consuming food and fluid at regular intervals throughout the day also affects the total
health, body composition, appetite fulfillment, and well – being.
_________4. Food provides the energy and components our bodies need for growth and movement.
_________5. Every person is a little different, and you must test prior to workouts to find out what
works best for you.
_________6. Eat things with protein to help repair and grow bones.
_________7. Emotional eating refers to the behavior of people who know nothing about nutrition.
_________8. Medication eating define as food is most often the drug of choice of all the substances
that we swallow and consume to make ourselves feel better.
_________9. Diet eating means lack of sleep wreaks havoc on the hormones connected to appetite.
_________10. Trance eating speaks about a form of negative multitasking such as reading, watching
TV, emailing, etc.
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Lesson 2: Stress and Physical Activity

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Understand the importance of stress during adolescents’ stage

LO2. Learn the connection between stress and physical activity
LO3. Value the positive effects of having knowledge on how to handle stress

LEARNING CONTENT
STRESS AND PHYSICAL ACTIVITY

Teen stress is an important, yet often overlooked health issue. As a teenager, your teen years
are marked by rapid changes. Most teens face stress from puberty such as changing relationships
with peers, new demands of school, safety issues in the neighborhood, and responsibilities to their
families. The way you handle these stresses can have significant short – and long – term
consequences on your physical and emotional health. Difficulties in handling stress may result to
mental health problems, such as depression, suicidal, tendencies, headaches and many more.
Excessive stress can gravely influence your physical and mental welfare. In addition,
persistent physical and psychological stress can reduce self – worth, lessen your interpersonal and
intellectual efficiency, and create a cycle of self – blame and self – doubt.

Stress Signals
It is important to be aware of your unique stress “signals” as stress influences every one of us
in different ways. Categories of stress indicators are thoughts, feelings, behaviors, and physical
symptoms. Whem you are stressed, you may experience one or all of the following:
 Feelings: nervousness, bad temper, fear, irritability, shame
 Thoughts: self – criticsm, trouble concentrating or making decisions, poor memory, anxiety about
the future, recurring thoughts, fear of failure.
 Behaviors: crying, increased or decreased desire for food, acting on impulse, alcohol or other
drug use, including smoking, tensed laughter,teeth grinding or jaw gritting, stammering or other
speech trouble, being clumsy or accident – prone.
 Physical : sleep disorder,s tiff muscles, headaches, exhaustion, cold or sweaty hands, back or
neck problems, stomach distress, more colds and infections, fast breathing, palpitation,
trembling, dry mouth.

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Other symptoms of stress are the following:
Physical Symptoms Emotional Symptoms Behavioral Symptoms
Dry mouth Anger Crying
Excessive perspiration Anxiety or edginess Disrupted eating habits
Frequent illnesses Fatigue Harsh treatment of others
Gastrointestinal problems Depression Increased used of tobacco
Grinding Teeth Impulsiveness Alcohol, or other drugs
Headaches Inability to concentrate Poor Communication
Highblood pressure Irritability Social Isolation
Having trouble remembering
Pounding heart
things
Stiff neck or aching of lower back

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Activity 2.1
DIRECTION: Match Column A to Column B. Write your answer in the space provided before the
number.

Column A Column B
____1. Depression A. Physical Symptoms

____2. Poor Communication B. Emotional Symptoms

____3. Crying C. Behavioral Symptoms

____4. Headaches

____5. Having trouble remembering things

____6. Highblood pressure

____7. Harsh treatment of others

____8. Excessive perspiration

____9. Inability to concentrate

____10. Gastrointestinal problems

Performance Activity 1.2

Complete Me! (Physical activity/workout for managing stress)
Objectives:
 Create a personal physical activity/workout for managing stress
Materials/Equipment Needed:
 Bond paper
 Pen
 Floor matt/s
Procedure:
 Make a personal physical activity/workout for managing your stress
 Research about activities on the internet and pick at least 5 activity that is applicable to
you to perform when your stress
 Arrange the activity that you will try to apply when you are stress
 Record yourself apply the activity you made at least 3 – 5 minutes
 You are also can play relaxing music while doing the activity
 On a bond paper, evaluate on how your activity affects your stress. Does it help you to
relax or not?
 Send the personal activity/workout and evaluation about managing stress to you
teachers’ email
 You will be graded based on the rubric below

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 Rubric of Performance Activity 1.1
Criteria Fair (1) Good (3) Excellent (5) Weight Total

The selected Almost all the Selected physical

workouts are not workout of the activity/workout is
appropriate for the student’s plan are appropriate to the
student to perform. not appropriate to student to perform.
Workout Selection 4
perform The student was able
to perform the
activity/workout he/she
made
1 minutes long and 2 minutes long. 3 minutes have all
incorporates most Only 2 requirements develop.
Length/requirements 4
of the requirements
requirements. developed.
The student is not Almost written All written personal
able to apply the personal physical physical
written personal activity/workout is activity/workout is
Goals 6
physical measurable, measurable,
activity/workout. achievable and achievable and
specific specific
The student reacts The student reacts The student reacts
negatively to with both negative positively to his/her
Evaluation his/her personal and positive to personal
6
activity/workout his/her personal activity/workout that
that she/he made activity/workout she/he made
that she/he made
Total /100

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Wrapping Up
 Eating soon before exercise does not give the immensity of the fuel required for the activity, it can
avoid the disturbing indications of hunger for the duration of exercise.
 The main source of energy for active muscle is carbohydrate, which accumulates in the muscles
as glycogen in the days prior to exercise.
 Food provides the energy and components our bodies need for development and movement.
 For our bodies to be able to use the energy stored in food we consume energy, store it, use it,
and diminish the supply
 Exercising on a full stomach is not suitable as food stored in your stomach during an event may
cause stomach distress, vomiting, and spasm.
 Let a meal to fully digest before starting on any workout to ensure you have sufficient energy, yet
lessen stomach distress.
 Consuming food and fluid at regular intervals throughout the day also affects the total health, body
composition, appetite fulfillment, and well – being.
 Whether you are a professional athlete who trains for several hours or you have a low to
moderate schedule, your body needs to hydrate with small, frequent sips of water.
 Eating is such an enjoyable experience that we often choose to eat foods that taste very good, but
that don’t make us feel very good afterward.
 Emotional eating is the tendency of its sufferers to react to stress by eating, even when not
hungry, frequently high – calorie or high – carbohydrate foods that have least nutritional value.
 Clueless Eating refers to the behavior of people who know nothing about nutrition.
 Trance eating speaks about a form of negative multitasking such as reading, watching TV,
emailing, etc.
 Sleep Deprived Eating is lack of sleep wreaks havoc on the hormones connected to appetite.
 Medication Eating is like food is most often the drug of choice of all the substances that we
swallow and consume to make ourselves feel better.
 Diet eating is the belief that something good will come of it.
 Most teens face stress from puberty such as changing relationships with peers, new demands of
school, safety issues in the neighborhood, and responsibilities to their families.
 Excessive stress can gravely influence your physical, mental welfare, persistent physical and
psychological stress can reduce self – worth, lessen your interpersonal and intellectual efficiency,
and create a cycle of self – blame and self – doubt.
 Stress Indicators are feelings, thoughts, behaviors, and physical symptoms.

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MODULE TEST
I. MULTIPLE CHOICE
DIRECTION: Read the following statement carefully. Choose your answer and write it on the
blank before the number.
_____ 1. Eating inside a movie theater.
a. Trance Eating b. Diet Eating c. Emotional Eating
_____ 2. It helps repair and grow muscles.
a. Fluids b. Carbohydrates c. Protein
____ 3. The main source of energy for active muscle.
a. Fluids b. Carbohydrates c. Protein
_____ 4. Blend your water with 100% juice such as orange juice.
a. Fluids b. Carbohydrates c. Protein
_____ 5. This is especially true for people who have always been heavy.
a. Diet Eating b. Medication Eating c. Clueless Eating
_____ 6. Many young people are slowly adopting it that detrimental to their health.
a. Stress b. Physical Activity c. Eating habit
_____ 7. Provide the energy and components our bodies need for development and movement.
a. Water b. Sweat c. Food
_____ 8. Often crave for comfort food such as ice cream, cookies, chocolates, chips, fries, pizza and
other junk foods.
a. Medication Eating b. Emotional Eating c. Sleep – deprives eating
_____ 9. Most often the drug of choice of all the substances that we swallow and consume to make
ourselves feel better.
a. Medication Eating b. Diet Eating c. Clueless Eating
_____ 10. People falling into this category may be significantly overweight and perhaps experiencing
a variety of degenerative diseases.
a. Clueless Eating b. Medication Eating c. Diet Eating

II. IDENTIFICATION
DIRECTION: Write TRUE if the statement is correct and if the statement is false, correct the
underline word or group of words that makes it false. Write your answer on the space provided before
the number.
_________1. Eat things with protein to help repair and grow muscles.
_________2. Behavioral symptoms refer to the behavior of people who know nothing about nutrition.
_________3. Food provides the energy and components our bodies need for development and
movement.
_________4. Sleep – deprived Eating means lack of sleep wreaks havoc on the hormones
connected to appetite.
_________5. Every person is a little different, and you must test prior to dance to find out what works
best for you.
_________6. Trance eating speaks about a form of negative multitasking such as reading, watching
TV, emailing, etc.
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_________7. The main source of energy for active muscle is carbohydrates, which accumulates in
the muscles as glycogen in the days prior to eat.
_________8. Sleeping on a full stomach is not suitable as food stored in your stomach during an
event may cause stomach distress, vomiting, and spasm.
_________9. Medication eating define as food is most often the drug of choice of all the substances
that we swallow and consume to make ourselves feel better.
_________10. Consuming food and fluid at regular intervals throughout the day also affects the total
health, muscle endurance, appetite fulfillment, and well – being.

III. MATCHING TYPE:

DIRECTION: Match Column A to Column B. Write your answer in the space provided before the
number.
Column A Column B
______1. Fatigue A. Emotional Eating
______2. Headaches B. Clueless Eating
______3. Poor communication C. Trance Eating
______4. Subset is alcohol use D. Sleep – deprived Eating
______5. Disrupted eating habits E. Medication Eating
______6. Having trouble remembering things F. Diet Eating
______7. Form of negative multitasking such watching TV G. Physical Symptoms
______8. It takes a huge measure of courage to be successful H. Emotional Symptoms
______9. It is one of the lesser – known facts affecting appetite I. Behavioral Symptoms
______10. crave for comfort food such as ice cream, cookies,
chocolates, chips, fries, pizza and other junk foods.

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 BIBLIOGRAPHY
BOOK
 Physical education (H.O.P.E 1)

KEY TO CORRECTION
Module Activity 1.1
Answer by the students’ self – understanding and opinion
Module Activity 1.2
1. Carbohydrates
2. TRUE
3. TRUE
4. Development
5. TRUE
6. Muscles
7. Clueless Eating
8. True
9. Sleep – deprived Eating
10. TRUE
Module 2.1
1. B
2. C
3. C
4. A
5. B
6. A
7. C
8. A
9. B
10. A
MODULE TEST
I. Multiple Choice
1. A
2. C
3. B
4. B
5. A
6. C
7. C
8. B
9. A
10. A
II. Modified True or False
1. TRUE
2. Clueless Eating
3. TRUE
4. TRUE
5. Workouts
6. TRUE
7. Exercise
8. Exercising
9. TRUE
10. Body composition
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 III. Matching Type
1. H
2. G
3. I
4. B
5. I
6. H
7. C
8. F
9. D
10. A

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Self-Assessment
Use the chart below to rate your understanding of the lesson as a whole and your performance in
the various tasks.
Self-Assessment Chart
Very Satisfactor Needs
Criteria Excellent
Satisfactory y Improvement
Understandin
g of the
Lesson
Tasks
Performance

The activity I liked best is _____________________ because ____________________

___________________________________________________________________________.
The activity I need to improve on is ______________ because____________________
___________________________________________________________________________

Moderately Needs
Excellent Very good Satisfactory
Activities Satisfactory Improvement
100-92 91-84 83-72
71-60 59 and below
Module
Activity 1.1
Module
Activity 2.1
Performance
Activity 2. 2
MODULE
TEST

Key to Assessment
Moderately Needs
Excellent Very good Satisfactory
Activities Satisfactory Improvement
100-92 91-84 83-72
71-60 59 and below
Module
Activities
Performance
Activities
MODULE
TEST

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