PE1 PHYSICAL EDUCATION (WELLNESS AND FITNESS)

Class ID: 1860624

Professor/Instructor: May Ann G. Mejos, LPT

Justine Jane B. Vibar BS Nursing 1E

Student ID: 205062 February 22, 2021

ACTIVITY 1
Calculate how many calories you need.

Step 1: Get your weight in pounds and height in inches.

Weight: 115 lbs

Height: 60 in

Step 2: Calculate basal metabolic rate (BMR) for women.

BMR = 655 + (4.35 x 115) + (4.7 x 60) – (4.7 x 18)

= 1,352

Step 3: Determine your activity level.

Light activity level

Step 4: Multiply BMR by your appropriate activity factor.

BMR x 1.375
1352 x 1.375 = 1,859

Step 5: Calculation equals the total calories to maintain weight

1,859 calories to maintain weight.

ACTIVITY 2
ALWAYS SOMETIMES NEVER

1. I eat breakfast every day.

2. I drink 8 (eight) glasses of water

every day.
3. I usually avoid eating fried foods.

4. I make sure I eat at least one

serving of fruit a day.
5. I avoid eating lots of junk foods.

6. I try to keep my overall fat intake

down.
7. I usually eat one serving of
vegetable or salad with my
evening meal.
8. I sleep 7 to 8 hours a day.

9. When I am buying a soft drink, I

usually choose a diet drink.
 10. I generally try to have a healthy
diet.
11. I take vitamins daily.

12. When I have a snack between

meals, I often choose fruits.
13. I often eat chocolates and biscuits.

14. I always choose coffee over milk.

15. I make sure to have enough intake

of poultry products and seafood.
WEIGHT MANAGEMENT
16. Exercise 30 minutes a day.

17. Have a ''meatless day'' once a

week.
18. Replace sugary drinks like soda
with tea and water.
19. Take 5-minute walk daily.

20. Keep a food journal.

21. Eat healthy snacks.

22. Avoid eating processed foods.

23. Track how many calories I am

eating.
24. Practice portion control of food.

25. Strength train 3-4 times a week.

26. Moderate intensity cardio 3-4 times

a week.
27. Choose to walk instead of riding.

28. Limit sweet intake.

29. Drink enough water for clear

urinations.
30. Eat more vegetable and fruits.

ACTIVITY 3
 Assess your stress level.

Choose your answer by putting a check inside the box.

QUESTION SCORE
0 1 2 3

1.I find it difficult to take the first step to get things done.

2.I have tremors, twitches or shakiness in parts of my body.

3.I worry about situations where I could make a fool of myself.

4.I feel depressed or melancholy.

5.I no longer enjoy the things I used to enjoy.
6.I tend to overreact to situations, whether personal or
professional.
7.I am easily agitated or annoyed.

8.I have trouble sleeping or falling to sleep.

9.I engage in activities or work that make me nervous or

anxious
10.I get upset by unimportant or small things.

TO
7 points
TAL

Put a check inside the box that determines your stress level based on your score.

3 points or less: You are suffering from levels of stress that are normal for the average person
from time to time. This stress will likely disappear within a short period of time.

4-5 points: your stress levels might be getting more serious. This is the time to look into resources
that might help you deal with the stress and find new ways to cope.

6-7 points: You are suffering from severe levels of stress. Without treatment, this can progress to
physical problems. Take steps now to find help, including counseling sessions if appropriate.

8 or more points: Your stress level has reached a critical stage. Now is the time to take serious
steps to reduce the stressors in your life. Speak with your doctor or counselor as soon as possible,
and explain your life situation to them. Ask for help!
Test Your Knowledge
1. The stage of stress where the stressor can cause death or health problems
a. Alarm
b. Resistance
c. Exhaustion
d. Relapse
2. Which of the following does not occur when the body first encounters stress?
a. Heart rate increase
b. Breathing increase
c. Increased sweating
d. Faster digestion
3. What hormone is most likely to be released when stress is encountered
a. Testosterone
b. Adrenaline
c. Estrogen
d. Leptin
4. The immune system becomes stronger when a stress is first encountered
a. True
b. False
5. Stress can cause all of the following except
a. Headaches
b. Insomnia
c. Muscle cramps
d. Upset stomach
6. Stress can lead to some mental concerns
a. True
b. False