MAPEH - 1st grading

MUSIC
- defined as sounds that are sung by voices or played on musical instruments.
- written or printed symbols indicating that the music is to be played or sung.
- regarded as the science or art of ordering tones or sounds in sequence.
- is a sound, created by vibration.

Elements of music:
RHYTHM
- long and short sounds/silences.
DYNAMICS
- volume of sound
- softness and loudness
TIMBRE
- color of tone
- quality of sound
MELODY
- tune of music
PITCH
- highness and lowness
ex: tenor, bass, soprano, alto etc ...
HARMONY
- combination of notes
- texture as one of the element of music

1. monophonic - single musical line

2. homophonic - single musical line that is held at various points by chords
3. polyphonic -two pr more horizontal communication channels.

TEMPO
- italian word at the beginning of a musical piece
- indicates how fast or slow

 Grave – slow and solemn (20–40 BPM)

 Lento – slowly (40–45 BPM)
 Largo – broadly (45–50 BPM)
 Adagio – slow and stately (literally, “at ease”) (55–65 BPM)
 Adagietto – rather slow (65–69 BPM)
 Andante – at a walking pace (73–77 BPM)
 Moderato – moderately (86–97 BPM)
 Allegretto – moderately fast (98–109 BPM)
 Allegro – fast, quickly and bright (109–132 BPM)
 Vivace – lively and fast (132–140 BPM)
 Presto – extremely fast (168–177 BPM)
 Prestissimo – even faster than Presto (178 BPM and over)

Secular music
- non religious songs
- mostly about the love of a man for a woman

Examples of secular music

1. Harana - traditional filipino serenade sung by a man to show his love for a woman. Usually
accompanied w a guitar and performed outside a womans house.
2. Polka - dance written in duple time
ex: leron leronsinta, magtanim ay di biro, pamulinawen, sitsiritsit were derived
3. Kumintang - tagalog national chant about love and courtship and dance. performed by pairs of
men and women. known as a war song.
ex: Nicanor Abelardo’s “Mutya ng pasig”

!! : Jocelynang Baliwag is known as Kundiman ng Himagsikan.

4. Kundiman - came from the phrase “kung hindi man” which means “though i am not worthy”.
art song that speaks about the love of a man for a woman. written in 3/4 time signature.
5. Balitaw - traditionally associated with the Visayan region. type of music also popular in the
lowland areas of Luzon. debate or dialogue song in which a woman and a man compete to see
who is better at improvising romantic verses. written in triple meter.

Sacred music
- refers to the use of religious events and activities

Mass
- catholic liturgical celebration of the Holy Eucharist
- can be sung in acapella or w accompaniment
- songs such as:
Kyrie - Lord Have Mercy
Gloria - Glory to God
Credo - Creed
Sanctus - Holy
Benedictus - Hossana
Agnus Dei - Lamb Of God

Examples of sacred music

1. Moro-Moro - battle between Christians and Muslims during Spanish period.
2. Pastores - performed in honor of the child Jesus in the manger, during Christmas season
3. Senakulo or Cenaculo (Spanish Term) - Lenten play. Describes the light, suffering and death of
Christ. Considered as passion, drama in the Philippines. re-anacting the meeting between the
Virgin Mary and her newly risen son.
4. Santacruzan - procession of the beautiful ladies of the town and is celebrated after the Flores
De Mayo. Devotion honoring St. Helena (Reyna Elena) and Emperor Constantine. the hist will be
Hermana. Flores de Mayo is celebrated in honor if the virgin Mary, where people offer flowers.
5. Pabasang Pasyon - narrative verse of the life and sufferings of Jesus Christ. 5 line weree w
every line containing 8 syllables. performed in homes, chapels or even outdoor improvised
outhouses created for the purpose.

Folk Song
- traditional and collective music of a town, province or a country that uses simple melodies and
harmonies.
- Voice of people. Passed on generation to generation

!! Francisco Santiogo is the father of national music in the Philippines

Examples of folk songs:

1. Bahay Kubo - about a small hut w a variety of vegetables
2. Sitsirtisit - describes a woman threatening a store owner that the ants will go after him not
extend credit. Originated way back in Spanish colonization.
3. Aton Cu Pung SingSing - Kapampangan folk song that means “i have a ring”. a girl who lost a
ring she inherited from her mother.
4. Magtanim ay Di Biro - work song composed by Felipe De Leon

Instrumental music
- performed by a musical instrument or group of instruments
- music accompaniment is the instrumental music performed by a rondalla.

Rondalla - esemble of string instruments w plectrum or pick was believed to come from the word
“Ronda” which means to serenade. originated in Spain but become popular in the ph in the 19th

Instruments of the Rondalla

1. Banduria - pear shaped instrument, w a round hole at the center. plays the main melody
2. Laud - larger neck and two f-holes. plays the alto part or counter melody.
3. Octavina - shape is like a small guitar. plays a counter melody or harmony fill.
4. Guitar - six stringed instrument. plays the strumming or plucking the string
5. Double Bass - largest rondalla instrument. similar to the violin w f sound holes. has 4-5 strings.
produces the fundamental ground tones

Brass Brand
- large ensemble also known as the marching band
- consists if brass wind instruments, most often w a percussion section
- Ph constabulary band is the world famous band was founded by Walter H. Loving in 1902.
broughtfame to the country and composed of woodwind, brasswind and percussions.

Instruments in Brass Brand

1. Trumpet - Aerophone. Highest register in the brass instrument.
2. Trombone - Aerophone. Musical instrument in the brass family.
3. Cymbals - Idiophone. consists of circular flat or concave metal plate that is struck w a drumstick
or used in pairs.
4. Bass drum - Membranophone. big drum used in marching bands
5, French Horn - Aerophone. brass instrument made of tubing wrapped into a coil w a flared bell.
6. Snare drum - Membranophone. unpitched percussion, the center of the drum kit and
prominent drum.

Musikong Bumbong
- band that uses improvised instruments made of bamboo
- las pinas bamboo organ is known as the oldest and largest existing ba.boo organ in the world
today
- commemorates the courageous work and apitit of the filo people for their bamboo
craftmanship.

Himig Pangkat Kawayan

- known as the singingbamboos of the philippines.
- big ensemble known for using non traditional bamboo instruments such as:

1. Bamboo tube (bumbong)

2. Bamboo marimba (Talungating)
3. Bamboo piano (tipangklung)
4. Bamboo flute (tulali)
5. Bamboo knockers (kalatok)

Angklung ensemble
- idiophone musical instrument that originated in Indonesia
- has 2 or more bamboo tubes on the frame
- carved to produce a resonant pitch when struck
- base of the frame is held in one hand and the ither handshakes the instrument rapidly fromone
side to side cause a rapidly repeating note sound

!! 950 pieces of bamboo were used in the construction of the bamboo organ las pinas. bamboo
pieces were cut during the season to ensure durability and they were buried near the sea for a
half a year to treat them against evil

ARTS

1. Motif - distinctive feature or element of an image

- may be repeated pattern or designs
2. Fabric - flexible woven material material
- often referred to as thread or yarn

3. Folk arts - means an art of expressions and productions

- for utility and function

4. Weaving - process of interlacing threads, yarn, strips and others to form a fabric.

5. Dyes - for coloring materials use for fabrics

- to make the fabric colorful and creative

6. Lines - referring to continuous mark, made on surface by a moving point

4 types of lines:
a. Organic lines - marked w length and direction that form an irregular shape rather than a
regular shape

b. Inorganic lines - marked w length and direction that are straight and forms a geometric shape

c. Curvilinear lines - type of lines are bounded or bent/curled or twisted lines

D. Geometric lines - symmetrical objects that are straight, infinitely long and infenitely thin

FOLK ARTS AND CRAFTS OF CAGAYAN VALLEY AND CENTRAL LUZON

A. Cagayan Valley
- one of the largest regions in the philippines
-longest river named after this place
- Batanes, Cagayan, Isabela, Nueva Viscaya, and Quirino

1. Batanes - often visited by typhoons

- people are called “Ivatans”
- able to adapt to frequent weather disturbances

Folk arts in batanes:

Vakul - headgear made of fiber derived from a locally grown palm tree
- protects them from the heat of the sun during rainy seasons
- worn by ivatan women

Talugong - headgear worn by ivatan men

- same function as the vakul

2. Nueva Viscaya - known for creative and unique styles of crafts and textiles.
- Native ppl are called “Gaddang” ( Ga means heat and dang means burned )
- skilled weavers and known for their traditional bakwat belt made of kapal tree

B. Central Luzon

1. Bulacan - Province known for so many historical events as such as the Barasoain Church in
Malolos, Bulacan where the first written constitution in Asia was adopted.
Folk arts of Bulacan:

1. Singkaban - local term for arches made of bamboo w elaborated designs called “kayas”.
Displayed during fiestas and important occasions

2. Pastillas - well known product with intricate wrapper design from the town of san miguel,
bulacan. Cut w varied linear, curvilinear and geometric designs that blend w the colors of the
paper.

3. Buntal hat - originated in Baliuag, Bulacan in the early 1900 as part of their folk arts and
livelihood. Weaving of buntal straw is locally known as “paglalala”. straws are obtained from the
leaves of talipot palm.

4. Pampanga
- internationally known for its art of making christmass lanterns or pampanga parol. lanterns have
many lights, geometric shapes and colors.

5. Neuva Ecija
- slipper industry at the community level of Gapan City. Metal, rattan and other wooden
industries are becoming oart of the local folk arts and livelihood.
6. Bataan
- in nt samat, bataan a sculpted 302 feet memorial cross known as “Dambana ng Kagitingan”
(Shrine of valor). Shrine is in honor of the heroism of the brave men who walekd from bataan to
tarlac during world war 2.

C. Southern Tagalog

1. Laguna
- hometown province of our hero dr jose rizal. paete laguna is known as the woodcarvung capital
of the ph

fold arts of Laguna:

Ukit - known for their distinctive designs of flowers full of curves and hooks

Taka - papier mache art technique

2. Rizal
- angono, rizal which is known as the art capitals of the ph and is also known for its higantes
festival. a festival showing the big faces of thehacienderos made of papier mache.

2 famous national artists coming from this place

Lucio San Pedro - for music
Carlos “Botong” Francisco - for Visual Arts

3. Batangas
- taal, batangas is known for its embroidered pinya fabric made from pineapple fibers called
callado.
Some folk arts and crafts:
A. Barong Tagalog
B. Saya for wedding gowns
C. Balisong, a knife that can be folded

4 Lubcan, Quezon
- known for its pahiyas folk arts. they create kiping, a decor that is made of glutinous rice
wrapped around w special leaves cooked over low fire.

D. Bicol Region
- popular for their exemplary skills in the art of basketry slipper making bag making and others.
Paghahabiis the traditional and century old folk art technique in the town of Buhi.
!! Kapampangan tamales are made of ground rice, peanut and coconut milk cooked into a paste
and then wrapped w meat, commonly chicken and salted egg in banana leves then boiled.
Tamales are originally made from corn masa ( a finely ground corn flour made into dough ) w
chucken, pork or beef warpped in a corn husk or banana leaves.

FOLK ARTS AND CRAFTS FROM NORTHERN LUZON

1. ILOCOS REGION

Observe the designs and structures of Saint Augustine Church (Igles de San Augustin de
Paoay) or commonly known as Paoay Church.

These are evident in architectural structures built during colonial times in various places
in the region. The Paoay Church is declared as a National Cultural Treasure by the
Philippine Government in 1973 and a UNESCO World Heritage Site under the collective
group of Baroque churches of the Philippines in 1993.

 The following are prominent features of Ilocos region folk arts:

A. Inabel fabric-This is a special fabric made from cotton which underwent the process of called
binatbatan.

B. Burnay Jars- are also called tapayan or banga. It is an earthenware jar, molded with clay. It is used
for the storage of water, rice grains,basi(sugarcane wine), bagoong (fish paste), and fermentation of the
sukang Iloco and for decorative purposes.

!! Vigan is included in the UNESCO World Heritage List due to the preservation of around 187
residential, institutional, commercial, and religious structures that transport visitors to the past

2. PANGASINAN- The folk arts from this province are made of bamboo and rattan-based products
like duyan(hammock), baskets, mats, tables, lamps and other crafts.
 !! Pangasinan had its share of well-known visual artists in the country. Victor C. Edades is an
instrumental artist in pioneering modernism in Philippine art. In1976

Edades became National Artist for having changed the direction of Philippine painting.

Francisco Zarate is one of the local visual artists who painted murals in the shrine of the Nuestra
Sra. De Manaoag . He was elementary of the Manaoag Central School whose hobby was to paint,
sculpt, collect, and compile clippings on cultural themes.

3. CORDILLERA ADMINISTRATIVE REGION(CAR)- there are five provinces of CAR known

as Benguet, Kalinga, Ifugao, Mountain Province, and Abra.

A. Benguet- Its capital is La Trinidad. This place is also known as the “Salad bowl of the Philippines”
because of its large production of vegetables. The well-known folk art from this place is called
kayabang basket.

Kayabang Basket- It symbolizes abundance and is usually strapped at the women’s heads and used to
carry loads of root crops, vegetables, and fruits.

B. Kalinga - The people from this province are known as great weavers. The Kalinga fabrics are
characterized by dominant red strips and various motifs of geometric shapes and patterns with varied
symbols interlaced  with white, yellow /blue, or black fibers.

Tattoo art -Is another form of folk art. For them, it is part of their clothing. It is a sign of their rite of
passage from youth to adult life, or a symbol of heroism, courage, and status.

Whang-od Oggay, also known as Maria Oggay, is a Filipino tattoo artist from
Buscalan, Tinglayan, Kalinga, Philippines. She is often described as the "last" and
oldest mambabatok.
  

C. Ifugao -The term Ifugao means “ people from the hills.” The following are the folk arts of Ifugao.

Bul’ul(granary god)-this figurine is known to drive away evil spirits and bad luck. It is believed that a
powerful guardian of the crops is responsible for a bountiful harvest.

Dinumug- these amulets which are made of gold, bronze, beads, and other materials are used as
fertility symbols.

D. Mountain Province-This province is known for its mummy caves and hanging coffins. They still
do the traditional cultural practice of mummification. And most mummified bodies reveal the Ibaloi’s
art of tattooing.

What are the folk arts of Mountain Province?

The following are the famous folk arts from this Province:

Kadangyan cloth – is a burial cloth only used for rich families.

Galoy – is ppronounced as “galey” that is used for blankets and clothing.

Wanes –This traditional fabric used by men as their G-strings. It serves also as underwear to cover
their sensitive part.

Getap -this fabric is used by women as their wrap-around skirt

Ginaspala- is a type of belt worn by women in wearing the getap. This is belt composed of unbroken
zigzag woven patterns.

Suklang basket- it is a bamboo or rattan-made basket hat worn by men.

Ikat- is called the process of weaving a piece of fabric in Mountain Province.

!! Artifact is a combination of two Latin words: arte, meaning “skill” and factum meaning “to
make”. It is a human-made object with cultural significance.

E. Abra –is known as the “Natural Dye Capital of the Philippines”. People are known for their
greatness in loom weaving. Loom weaving and embroidery are famous folk arts and crafts from this
province.

PE

What are the principles of physical activity?

 To get to your desired level of fitness, you will have to consider the reason why you have to do a
particular physical activity. If you are after the effective result, you should be guided by the following
principles:

            
1. Overload Principle- this is the most important principle. You will see the effective results of
your physical activity only if you execute it greater than your normal amount of energy. You must do
more than what your bodies are used to do. An example would be: if you are used to just walking home
leisurely, this time around, you will have to walk faster or even run.
2. Progression Principle-this should be applied together with your overload principle. You will
have to increase the amount of activity but not overexert to the point you will hurt yourself. An
example would be: if you walk faster or run home, first try it once a week, then after you get used to it,
try it twice or even thrice a week.
3. Specificity Principle-this principle indicates that specific kinds of physical activities need to
be used to develop specific parts of the body. An example is a swimmer who needs to train in water. A
long-distance run would not be specific for a swimmer’s fitness requirement.
4. Reversibility Principle-this principle follows the saying: Use it or lose it. When you stop
training, the hard-won fitness gains usually disappear faster than they were gained.
5. Rest and Recovery Principle –this principle emphasizes that the body needs adequate rest for
the body to adapt, then recover from exercise.
Physical Fitness
- ability of a person to perform their daily tasks and still have reserve energy in case of emergency.
Physical Activity
- any bodily movement produced by alternating contraction and relaxation of skeletal muscles
Exercise
- physical activity that is structured, planned and repeated bodily movement.

Health-Related Fitness
- good physiological function of the body in order to contribute to good health.

1. Cardiovascular Endurance - ability of the heart, lungs and blood vessels to deliver oxygen to
working muscles
2. Flexibility- ability of the joints and muscles to move its full range
3. Muscular Endurance - ability to perform repeated exercises w/o getting tired.
4. Muscular strength - ability of the muscle to generate force against physical object
5. Body composition - body’s relative amount of fat to fat free mass

Skill-related fitness
- one’s motor fitness are directed to good performance
- enable a person to perform physical or sports activity

1. Agility - ability to move in different directions quickly

2. Balance - maintenance of equilibrium while stationary or while moving
3. Coordination - ability to use the senses w the body parts to perform smoothly
4. Reaction time - amount of time it takes to respond to a stimulus
5. Speed - ability to perform movements in one direction in a short period of time.
6. Power - The ability of the muscle to transfer energy and release maximum force at a fast rate.

BMI
- body mass index
formula : n kgs / n.50 2

HEALTH

- involves the whole being of a person and the state of the environment where one lives.

- someone who is physically and mentally active and fit, has a positive outlook in life, and can relate
well with other individuals.
!! The World Health Organization (WHO) has set the parameters that overall good health and
wellness are interdependent on five (5) health dimensions, these are the following;

A. Physical Health Dimension

- refers to the state of the body that includes its composition, function, maintenance, and development.
It consists of the following:

1. Physical activity and fitness- stay fit through exercise to increase immunity and endurance
levels of the body.
2. Nutrition- eat nutritious food to keep the body and mind energized. Avoid skipping meals or
overeating. Drink at least 8 glasses of water to cleanse the body.
3. Environment-avoid addictive substances.
4. Medical care and follow-through- have regular medical checkups to help in arresting in their
early stages.
5. Stress reduction-sleep at least 7 uninterrupted hours daily.

B. Mental/Intellectual Dimension

- refers to the cognitive ability of a person to improve the quality of his or her life. This also includes
the ability to analyze, reason, create and make rational decisions. It consists of the following: 

1. Having a pro-active attitude toward others and the environment,

2. Expressing emotions sincerely and appropriately and having a good sense of humor.
3. Learning through life experiences and thinking critically and creatively,
4. Coping with stress in a healthy manner. 

C. Emotional Dimension - refers to the ability of a person to accept his or her own feelings and that of
others. One’s emotion affects other dimensions of health and even that of decision-making. Awareness
and recognition of the signs and symptoms of emotional problems help one attain emotional health.
The following can help attain emotional health:

1. Recognition and acceptance of one’s strengths and weaknesses,

2. Management of stress and seeking help, if needed,
3. Building a strong support group by establishing close ties with the family, peers, and
community.
D. Social Dimension

- refers to one’s ability to relate with, build and maintain a harmonious relationship with his or her
family and community. Being socially accepted boosts one’s self-image and well-being. It consists of
the following:

1. Sense of belongingness and healthy relationships with others including family, friends, and
environment,
2. Socio-economic factors
3. Laws and cultural practices and technology
4. Weather and climate, pollution, quality of food, drinking water, and air.

E.Moral-Spiritual Dimensions

- refers to one’s faith, beliefs, and values. Being morally and spiritually healthy seek the meaning and
purpose of life. It is all about looking within oneself and deeply understanding one’s existence and
faith. It consists of the following:

1. A belief in a higher power that gives purpose or meaning to life,

2.  A sense of meaning and purpose in life and a desire to contribute to society,
3. A belief that humans are interconnected and interrelated.

Stages of Growth and Development

           

What are the stages of growth and development?

A person goes through different stages of physical growth and development. During each of these
stages, multiple changes occur.

Stages Approximate age Characteristics

Many physical
milestones occur
during this stage. 
Infancy 0-2 years old
During this stage,
babies triple their
height.

Childhood 3-12 years old Children start to

explore and develop
 a sense of
independence. 

Rapid growth is still

occurring.

The onset of
puberty during the
late period.

The period when a

child develops into
an adult.

Rapid physical,
Adolescence 13-18 years old social, emotional,
and mental changes
occur.

The body adjusts to

these rapid changes.

Less physical
changes; most of the
body’s growth has
taken place.

Changes may occur

Adulthood 18 and above but are mostly
caused by external
factors.

More on emotional
and mental learning
or growth.

What are the changes in the Health Dimensions during Puberty?        

 Puberty is the period of human development in which adolescence experience dramatic
physical growth and development. It is a period of stress both physically and emotionally. As
adolescence experience physical transformation, they can also be affected psychologically and
emotionally. 

What are the different types of development?

A.Physical changes and development.

Rapid physical changes are seen in the structure of an adolescent’s body. These changes vary among
boys and girls. These include rapid gains in height and weight, development of secondary sex
characteristics, and continued brain development.

Female body

Between the ages of 8 and 15, girls go through a lot of physical changes such as:
 enlargement of breasts
 increase in height (average of 3.5 inches per year)
 weight gain due to building –up
 widening of hips
 reduce in the size of the waist
 start of menstruation cycle
 growth of pubic and other body hairs
 possible development of acne

Male body

For boys, noticeable physical changes during puberty occur between 12 to 15 years old.
 increase in height with an average of 4.1 inches per year
 increase in weight due to increased muscle development
 growth of pubic and other body hairs
 increase in muscle strength
 vocal cords get thicker and the voice deepens
 more active sweat and oil glands change in body odor
 possible development of acne

B.Mental changes

The way adolescents think and perceive things around them also changes. As adolescents mature,
mental transformation also takes place during this stage.

What are these changes?

 Starting to think more flexibly and help in making later choices.
 Starting to explore new ways of thinking, reasoning, and making decisions.
 Learning to look beyond one’s self and understanding other people’s points of view.
C. Emotional changes

These changes involve the adolescents’ emotions and feelings and how they manage them. Love and
support from family and friends help adolescents deal with these changes.

What are the emotional changes that take place during the adolescence stage?
 Starting to feel awkward.
 Difficulty in communicating thoughts and feelings
 Being more sensitive about many things, including what others say.

D. Social changes 

These are changes that involve the way they deal and interact with family, friends, and other people.

What are the social changes during the adolescent stage?

 Seeking more independence.
 Embracing opinions of influential people in one’s life in terms of preferences, likes, and
dislikes.
 Pursuing more responsibility at home and school.

MANAGING AND APPRAISING HEALTH CONCERNS DURING PUBERTY

INTRODUCTION

            During puberty, you may experience some health concerns you have never encountered before.
Recognizing and managing these health concerns will help you appraise your health situation and attain
holistic health.

            Each individual passes through the puberty stage. As discussed earlier, many changes happen
during this time, which may vary among individuals. While these changes are the sign of growth, they
also indicate particular health concerns.

            Among the health concerns that you will encounter during this period of your life are those that
involve poor eating habits, lack of sleep, dental problems, postural problems, lack of physical activity,
and body odor.

Management of Health Concerns during Puberty

The following are the common health concerns and management during puberty:

A.Poor Eating Habit- experts believe that the rise of obesity is not a result of extra food intake, but
caused by a sedentary lifestyle or lack of physical activity. Overweight and obesity are also influenced
due to the increased consumption of fast food and unhealthy food available to adolescents. On the other
hand, adolescence also tends to be very conscious of their physical appearances. Fear of gaining weight
especially for women has led to restrictive eating habits or wrong diet practices. It is best to stay active
and eat food that is low in fat and sugar to promote a healthy weight for teens.

B.Dental Problems- proper oral hygiene includes brushing and flossing of the teeth to reduce bad
breath and prevent oral or dental problems. Antibacterial mouth rinses and antiseptic mouthwashes can
also help reduce bacteria. Visit your dentist at least twice a year. Remember to brush your teeth after
every meal and to floss daily.

C.Body Odor- medically called bromhidrosis, happens at puberty because of increasing hormones

called androgens. Sweat is odorless, but it is one factor that bacteria use as a breeding ground to
multiply rapidly. Here are some tips on how to eliminate that body odor:

1. Take a bath daily and wash your underarms properly. Use soap or shower gel as cleansing agents.

2. Wash hands frequently and properly before and after eating.

3. Change into fresh and clean clothes daily, including socks and underwear.

4. Laundry clothes before storing them in a cabinet that smells good and where air can get to them.

5. Watch your diet and food choices. Eating poor quality and unhealthy food will excrete bad smells.

6. Consult the doctor if the body odor persists. It might be bromhidrosis.

D. Lack of Sleep- during sleep the body undergoes sleep stages cycles for better physical and mental
health. Rapid eye movement (REM) sleep, regulates mood and forms emotional memories. Miss a
cycle will make your heart health, brain function, and immune system suffer. The human immune
system guards the body against infections like colds, flu, and other ailments. The amount of sleep you
need depends on various factors especially your age. Give yourself a rest. Sleep well! 
 Consider these general guidelines for different age groups:

Age group Recommended Amount of sleep

Infants 9-10 hours, plus 3 or more hours of naps

Toddlers  9-10 hours, plus 2-3 hours of naps

School-age children 9-11 hours

Adults 7-8 hours

https://www.todaysparent.com/baby/baby-sleep/sleep-deprivation/

E.Lack of Physical Activity- lack of physical activity and movement makes the body less conditioned
and susceptible to injury. Hence, it is best to be aware not to be seated for a prolonged period.
Stretching is advised once in a while. Try to be physically active for 30-60 minutes at least three times
a week.

F. Postural Problems- poor posture causes cramping of internal organs, which results in poor blood
circulation, backaches, and other body pains. Having poor posture makes one appear with reduced
height, thus making one look shorter. Good posture is important not only for appearance but also for
overall health.

The following are some suggested ways to improve one’s postures, especially for people
who sit for a long period:
1. Avoid unbalanced posture such as crossing legs unevenly while sitting, leaning to one side
hunching the shoulders forward, or tilting the head.
2. Use posture-friendly chairs and props like footrest, lumbar back support or a small pillow can
be used.
3. Keep the body in alignment while sitting and standing. Distribute the body weight evenly to
the front, back, and sides. Sit up straight and align the ears, shoulders, and hips in one vertical line.
4. Get up and move to relax the muscles.

Appraising Health Concerns

            Now that you know the changes as well as the common health concerns during puberty, it is
important to learn to evaluate yourself during this stage of development. Learning this skill can help
you recognize if the change you are undergoing is normal or if you need to be seen by a doctor.
Remember, the long-term goal is achieving holistic health. It is up to you then to check your own
health status. Read and learn some health appraisal procedures that you can do yourself.

There are six health appraisal procedures. These are the following:

1. Height and Weight Appraisal

This is done by measuring the height and weight that are helpful in determining the occurrence of
normal physiological growth patterns.

2. Breast Self- examination for girls.

Breast examination is done to feel any changes that might have occurred in its structure. A personal
breast examination should be conducted every month. When one conducts a breast examination
regularly, then the individual develops an intimate understanding of the structure of her breast. This
will make her able to tell immediately if a lump, no matter how small, is present.

3. Testicular Examinations for boys

Teen boys are advised to have a regular monthly testicular self-examination. It is something every
teenage boy should learn to do correctly. It takes practice to do the testicular examination correctly and
learning how to do it is a great step toward taking care of one’s health. Testicular cancer commonly
strikes those who are in their mid-teens to their mid-twenties.

Here are the steps:

A. Roll each testis between the thumbs and fingers of both hands. Feel for lumps.

B. Look and feel for any hard lumps or smooth, round masses. Also, check for any change in the size,
shape, or texture of the testis.

C. If you detect any abnormalities, consult your doctor immediately.

4. Vision Screening 

Regular eye exams can help prevent or detect vision problems, eye diseases, and eye infections. Vision
screening is important. An optometrist is a professional who provides eye and vision care and also
checks for vision problems. Nearsightedness, farsightedness, and astigmatism are the three common
visions. 

A. Hyperopia (farsightedness) – this occurs when light focuses behind the retina, thus making it
difficult to see close objects clearly.

B. Myopia (nearsightedness) – this occurs when light focuses in front of the retina, thus making, it
difficult to see distant objects clearly.
C. Astigmatism – this is a distorted vision resulting from an irregularly curved cornea, the clear
covering of the eyeball

5. Scoliosis Test

Scoliosis is an abnormal curvature of the spine. This condition usually develops during childhood but
may be detected during the teenage years. One method of scoliosis screening is termed the Adam’s
Forward Bend Test in which a person is asked to bend over at the waist as if he/she were touching
his/her toes. The examiner gets his/her eyes level with the back of the patient and looks for any
asymmetry of the back or for one side being higher than the other.

6. Dental examinations

A regular dental examination is essential in keeping a person’s oral health and dental well-being. It is
part of a comprehensive oral examination to evaluate the mouth and teeth. Moreover, a dental exam
offers the dentist the opportunity to provide the patient with tips and recommendations on caring for
the teeth. Dental care begins with its assessment, followed by diagnosis, planning, implementation, and
evaluation.