Senior High School

Physical Education and

Health (H.O.P.E. 4)
Quarter 3 – Module 3:
Optimizing Energy System
(Nutrition, Hydration and Relaxation)
Physical Education and Health (H.O.P.E. 4) Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3: Optimizing Energy System (Nutrition, Hydration and Relaxation)
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in anywork of
the Government of the Philippines. However, prior approval of the government agency or
office wherein the work is created shall be necessary for exploitation of such work for profit.
Such agency or office may, among other things, impose as a condition the payment of
royalty.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this book are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from
their respective copyright owners. The publisher and authors do not represent nor claim
ownership over them.

Published by the Department of Education – Division of Cagayan de OroCity

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Writer/s: Melody Fair C. Jomuad, MSPE

Reviewer/s: Welyn B. Ragasi, MAED-TPE, Manuel L. Lincaro Jr., Liza G. Perez
Illustrator/s and Layout Artist/s: Ryan Boyd M. Pahapay

Management Team
Chairperson: Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent

Co-Chairperson: Rowena H. Para-on, PhD

Assistant Schools Division Superintendent
Members:
Lorebina C. Carrasco, OIC-CID Chief
Sylvio C. Carciller, PhD, EPS-MAPEH
Joel D. Potane, LRMDS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
Evelyn Q. Sumanda, School Head
Cely B. Labadan, School Head

Printed in the Philippines by Department of Education – Bureau of Learning Resources (DepEd-BLR)

Office Address: Fr. William F. Masterson Ave., Upper Balulang Cagayan de Oro City
Telefax: (08822)855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph
Senior High School

Physical Education
and Health (H.O.P.E. 4)
Quarter 3 – Module 3:
Optimizing Energy System
(Nutrition, Hydration and Relaxation)

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@ deped.gov.ph.

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

FAIR USE AND CONTENT DISCLAIMER: This SLM (Self Learning Module) is for
educational purposes only. Borrowed materials (i.e., songs, stories, poems,
pictures, photos, brand names, trademarks, etc.) included in these modules are
owned by their respective copyright holders. The publisher and authors do not
represent nor claim ownership over them. Sincerest appreciation to those who
have made significant contributions to these modules.
 Table of Contents

What This Module is About ................................................................................................... i

What I Need to Know ............................................................................................................. i
How to Learn from this Module..............................................................................................i
Icons of this Module .............................................................................................................. .ii

What I Know..........................................................................................................................iii

Lesson 1:

Getting Refreshed: Your Food and You

What I Need to Know .................................................................................... 1
What’s New: Let’s Go, Let’s Grow, Let’s Glow ............................................ 1
What Is It ....................................................................................................... 1
What’s More: What I Eat Today? ................................................................. 3
Ang Aking Pinggan........................................................................................ 4
What I Have Learned ...................................................................................5
What I Can Do ............................................................................................5

Lesson 2:

Quenching Your Thirst

What’s In.......................................................................................................6

What I Need To Know ..................................................................................6

What’s New: Water Please ..........................................................................6
What Is It: ....................................................................................................7
What’s More: OMG! ................................................................................... .8
You are the Water of My Life.......................................................................10
What I Have Learned ..................................................................................10
What I Can Do ............................................................................................11

Lesson 3:

Sleep Tight, Wake Up Right

What’s In ......................................................................................................12

WhatI Need To Know ..................................................................................12

What’s New: Good Night ..............................................................................12
What Is It ......................................................................................................13
What’s More: What Time Is It?................................................................... 13
 #Sweet Dreams ........................................................................................14

What I Have Learned...................................................................................15

What I Can Do: .......................................................................................... .16

Summary ............................................................................................................................. .16

Assessment: (Post-Test) .................................................................................................... .17
Key to Answers ................................................................................................................... .18
References...........................................................................................................................20
What This Module is About

This module deals with the importance of optimizing one’s energy system
through proper nutrition, hydration and complete relaxation (rest). The food serves
as the fuel of our body to keep us going. We need also water to keep us hydrated
and to avoid dehydration and hyperthermia during moderate to vigorous physical
activity participation. Equally important is a well-rested body in order to improve
concentration and productivity and at the same time, maximize athletic performance
and maintain fitness.

The following are the lessons contained in this module:

1. Lesson 1: Get Refreshed: Your Food and You
2. Lesson 2: Quenching Your Thirst
3. Lesson 3: Sleep Tight, Wake Up Right

What I Need to Know

➢ At the end of this module, you should be able to:

1. Explain how to optimize the energy systems for safe and improved
performance (PEH12FH-IIb-c-2);
2. Engage in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of school
(PEH12FH-IIa-t-8); and
3. Demonstrate proper etiquette and safety in the use of facilities and equipment
(PEH12FH-IIaa-t-12)

How to Learn from this Module

✓ For the Learner:
The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you already
know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask permission from your parents/guardians whenever you have research and
requirements to be conducted outside your home.

i
✓ For the Teacher/Facilitator:
The following are your guides for the proper use of this module:
1. Communicate with parents and students regularly for updates and feedback
2. Make sure that all activities are complied before accepting them. .
3. You may contextualize or localize your activity as long as it is still within the
bound of the learning competency.

✓ For the Parents/Guardian:

The following are your guides for the proper use of this module:
1. Closely monitor your child’s progress.
2. Do not answer the activities for your child. Just guide them in doing it.
3. Support your child. Talk to him/her about his/her journey with this module

Components in Each Lesson

This part contains
learning objectives that
What I Need to Know
are set for you to learn as
Learning Objectives
you go along the
module.
This is an assessment as
to your level of
knowledge to the subject
What I Know?
matter at hand,
Pre-Assessment
meant specifically to
gauge prior related
knowledge

This part connects

What’s In?
previous lesson with that
Review Activity
of the current one.

An introduction of the
new lesson through
What’s New? various activities, before
Motivational Activity it will be presented
to you

These are discussions of

the activities as a
What is It?
way to deepen your
Lesson Proper
discovery and under-
standing of the concept.
These are follow-up
activities that are in-
What’s More?
tended for you to practice
Performance Task
further in order to
master the competencies.

ii
 Activities designed to
What I Have Learned? process what you
Generalization have learned from the
lesson
These are tasks that are
designed to show-
What I Can Do? case your skills and
Application knowledge gained, and
applied into real-life
concerns and situations.
This evaluates your level
Assessment of mastery in achieving
Post-Assessment the learning objectives of
the lesson.

What I Know

PRETEST

Multiple Choice. Direction: Choose the letter of the correct answer. Write your
answer on a separate sheet of paper.

1. Which of the following is an energy-giving food?

A. Glow B. Go C. Grow D. All of the above

2. Which of the following food group is full of vitamins and minerals to keep our skin,
hair and eyes bright and glowing?
A. Glow B. Go C. Grow D. All of the above

3. Which of the following food groups is responsible for building our bones, teeth
and muscles?
A. Glow B. Go C. Grow D. All of the above

4. Stella is planning to go on hiking in the next few hours. What would be the best
choice of foods is she going to prepare?
A. Carbo-loaded B. Oily C. Salty D. Sweets and Dried

5. Eating too much may lead to serious health problems. Which of the following is
NOT considered as a chronic disease?
A. Cancer B. Cardiovascular disease C. Diabetes D. Flu

6. How many glasses of water our body needs in order to stay hydrated?
A. 2 B. 4 C. 6 D. 8

iii
7. Why do you need to drink plenty of water?
A. It is essential nutrient for your body.
B. Your neighbours are doing the same.
C. Your teacher tells you to do so.
D. You have sufficient supply of water at home.

8. Which of the following is NOT true about drinking water?

A. It is an essential element that helps regulate your body temperature.
B. It lubricates our joints.
C. It makes us smart and sexy.
D. It flushes our waste through urine.

9. When is the best time to drink water?

A. After the thirst is felt C. During the time when the thirst is felt
B. Before the thirst is felt D. All of the above

10. While exercising, most people should break for water every ___ minutes.
A. 5 B. 20 C. 40 D. 60

11. It is an activity that gives you the ability to learn, focus and process memory
A. Eating B. Hiking C. Sleeping D. Swimming

12. After a day of trekking, James is advised by his guide to sleep for 7-9 hours on
the day before the final trek. Which of the following aspects can recover if James
will follow the advice?
A. Psychological B. Physiological C. Physical D. All of the above

13. Which of the following is TRUE about sleep and performance?

A. Getting enough sleep is important to athletic performance.
B. Good sleep can improve performance in athletes.
C. Sleep is the time when your body repairs itself.
D. All of the above

14. Which of these will help promote better sleep?

A. Changing bed times C. Reading or listening to music
B. Having a late dinner D. Drinking coffee

15. Which of these lifestyle factors can affect the quality of your sleep?
A. Drinking alcohol B. Exercise C. Smoking D. All of the above

iv
 Lesson
Getting Refreshed:
Your Food and You
1

What I Need to Know

At the end of this lesson, you should be able to:

1. Name and differentiate the three basic food groups;
2. Apply tool that help one make wise food choices
3. Recognize the value of optimizing one’s health through nutrition.

What’s New

Activity 1: LET’S GO, LET’S GROW, LET’S GLOW

In previous years, you were taught about the three basic food groups. In this
activity, classify the foods into GO, GROW or GLOW.

Food Group Food Group

1. Corn 6. Malunggay
1. 2. Orange 8. 7. Banana
2. 3. Fish 9. 8. Squash
3. 4. Egg 9. Mango
4. 5. Rice 10.Milk

What Is It?

Are you eating right? What do you consider as “right food”? Do you eat
regularly? Do you binge eat? Do you eat when you have a problem? In a day, how
many times do you eat? Three? Four? Nth Times? Oh, come on. You need to
double check your eating habit. For you to know if you have taken in the foods
needed by your body, consider first remembering the three basic food groups.

1
 These are the grow foods, go foods and glow foods that your body needs in
order to get you going in your day to day activity and to keep you healthy.

Group Definition Examples

Go Foods Go Foods are the kind of food that give
fuel and help us keep going. These bread, rice, pasta, cereals
nourishments give our muscles fuel to and potato.
run, swim, jump and our brain to stay
focused
Grow Foods Grow Foods help our body grow bigger Eggs, meat, fish milk,
and stronger. ‘Grow’ foods help build our cheese and yoghurt
body’s bones, teeth and muscles.
Glow Foods Glow Foods are full of vitamins and
minerals to keep our skin, hair and eyes
bright and glowing. ‘Glow’ foods can all fruits and vegetables.
keep our immune system strong so that
we can fight bugs and viruses.

The food that the body takes in is essential for a person to be fit. Your eating habit,
which includes correct eating behaviour and pattern has to be established especially
when you are going to carry out a task in the next few hours. Doing outdoor recreational
activities require you to eat the right amount and right choice of food. Be reminded as
well that in doing moderate to vigorous physical activities (MVPAs), you need to fuel up
and to keep your energy up throughout the day.
In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1). this
helps us make informed choices about the food we eat and to help us achieved a
balanced diet. Unhealthy food may lead us to not performing well in any of the physical
activities because of its adverse effect to our body.

Source: https://tinyurl.com/yakza4mc

Figure 1.1
Pinggang Pinoy
 What’s More?

Activity 2. WHAT I EAT TODAY

1. Recall what you have eaten in a given day. Keep a record of your food intake.
Classify it into go, grow or glow foods.

Meal, Snack or Go Grow Glow

Beverage
Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

After Dinner
Activity 3. ANG AKING PINGGAN

1. Consider yourself doing an outdoor recreational activity. Following the Pinggang

Pinoy idea, draw on the plate below the food and drinks you plan to take regularly
in preparation for your adventure.
2. Make your work presentable.

Source: https://tinyurl.com/y9wnvaxn

Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
 Rubric for Drawing
Criteria Rating
The drawing clearly expresses the
information and message. 5 4 3 2 1

The drawing is creative and artistic. 5 4 3 2 1

The drawing highlights important
information relevant to the topic. 5 4 3 2 1

What I Have Learned

1. Summarize your learning about the importance of proper nutrition and balanced
diet.

What I Can Do

1. As a student, what can you do to keep yourself healthy? How are you going to
introduce Pinggang Pinoy to your family?
 Lesson
Quenching Your Thirst
2
What’s In

Eating the right amount and right choice of food is very important in
keeping a fit body. A fit body is an essential part of planning for outdoor
recreational activities, especially those that are moderate or vigorous in nature.
Take note that the amount of food to be taken in largely depends on the nature of
the adventure you are going to consider. Always keep in mind that on top of the
list of things, you need to plan for the fuel that your body needs – food.

What I Need to Know

At the end of this lesson, you should be able to:

1. Explain the importance of water to one’s body especially during one’s participation
to outdoor recreational activities;
2. Interpret one’s hydration status
3. Recognize the value of optimizing one’s health through proper hydration.

What’s New?

Activity 1: WATER PLEASE.

1. Observe the picture closely.

Source: https://tinyurl.com/y9qd2spp
2. What can you say about the picture? Describe it physically. Why is it withered?
What could have been done?

3. Write your observation on the blank provided.

___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

What Is It?

Like any other living things in the world, your body needs water. You need
water to survive. It is an essential element that helps regulate your body
temperature and lubricates tour joints. It also flushes our waste through urine.
Your body needs at least 8 glasses of water every day. Can you consume that
much?
Aside from the tap or bottled, water can be obtained from the food and
beverages you consume every day. Water consumption depends also on the kind
of food you are taking in. If you eat more dehydrated or dried and salted foods,
the more you need water to keep your body hydrated. If you are drinking at least
the minimum volume of fluids in a day, then you are adequately hydrated.
When you do moderate to vigorous physical activities out of door, you have
to deal with temperature. The hotter the temperature, the more your body sweats.
When you sweat out, it means you have started losing fluid in your body. It is
important to know that you should drink before you get thirsty because by the time
you will feel it, your body is already dehydrating. Aside from sweating fluids are
lost also when urinating, defecating and breathing.
The more you are exposed to high temperature, especially when doing
vigorous activities that you do not normally do, the more you easily get
dehydrated. Always bring water with you. Replace the fluid loss as much as
needed in order to function properly. Let us check your hydration status.
 Source: https://tinyurl.com/y8v8vtwl

What’s More?

Activity 2. OMG!

1. Early in the morning, check the color of your urine and know your hydration status
based on the Hydration Status Chart above.
2. Continue observing and record the status after urination. Are there any changes in
the color?
3. Use the table below for this activity.
 Time Hydration Status Intervention
Ex. Ex. Ex.
(5:00 A.M.) (Severely Dehydrated) (Drink one glass of water)

4. Describe how you feel about knowing your hydration status. You may also include
the whole family in this assessment. What lesson did you learn from this activity?
Write your observations below.
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

.
Notes To The Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them
to paste a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
Rubric for Essay
Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine
personal view regarding the topic or 5 4 3 2 1
issue.
The work is original.
5 4 3 2 1
 Activity 3. YOU ARE THE WATER OF MY LIFE

1. Write an essay about the importance of water to your life.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned

1. Summarizeyour learning about the importance of keeping hydrated. How

important is the water to your health?
 What I Can Do

1. As a student, what can you do to keep hydrated? How are you going to
impart to your family the knowledge you learned from this lesson?
Lesson

Sleep Tight, Wake Up Right

3
What’s In

After learning things in the previous lessons, are you now conscious about
eating the right food and drinking plenty of water to stay fit and to perform your daily
routine efficiently and effectively? Eating nutritious and balanced diet is a big YES in
fuelling your body and in getting ready for the day’s big challenge. But don’t forget
that proper hydration is equally important in providing fuel to provide lasting energy
throughout the day. Keep it up!

What I Need to Know

At the end of this lesson, you should be able to:
1. Explain the importance of enough sleep/rest to one’s participation in outdoor
recreational activities ;
2. Recognize the value of optimizing one’s health through enough rest/sleep.

What’s New?

Activity 1: GOOD NIGHT

1. The picture shows different sleeping positions.

A B C

D E F

Source: https://tinyurl.com/y7ys5vox
 2. Which among the positions are you doing while asleep? Why?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________
_________________________________________________________________

What Is It?

Enough sleep is essential for your body. Getting the right amount of quality
sleep gives you the ability to learn, focus and process memory. Lack of sleep leads
to poor concentration and your effectiveness and level of energy decline. Relaxing
and getting enough rest will help you do better and enjoy life more. How much sleep
do you get every night?
Your body requires enough time to rest from the hustle world you live in.
Accordingly, the amount of sleep you need depends on your age. The National
Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.
Doing moderate to vigorous physical activities in your free time compensates
you for the unpleasant practices you do to your body. Your performance in outdoor
activity, for example, will greatly be affected by how your body is well-rested prior to
the planned activity. Take time to relax and keep yourself well-rested.

What’s More?

Activity 2. WHAT TIME IS IT?

1. For one week, observe your sleep pattern.

2. Record the times you go to bed and wake up.
3. Use the table below for this activity.

Day Time of Going to Bed Time of Waking Up Number of Hours

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
 4. Describe your sleeping pattern. Are there any improvement? What lessons did
you learn from this activity? Write your observations below.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

Notes To The Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them
to paste a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

Activity 3. #SWEET DREAMS

1. Write an essay about the importance of getting enough sleep.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
________________________________________
 Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned?

Reflection:

1. Write a reflection on how nutrition, hydration and relaxation play vital roles in your life
especially when doing recreational activities with your loved ones. Write your answer
below.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
_______________________________________________________________
 What I Can Do?

In times like this, you need to stay fit and healthy. Your strong immune
system is protecting you around the clock. Boost it. Practice a health living. Eat a
balanced diet. Keep yourself hydrated. Get correct amount of good sleep. Exercise
regularly. Invite your family to join you in your Staying Fit Challenge. Instead of daily
or weekly monitoring of your nutrition, hydration and sleep pattern, make it a
challenge for a month. Good luck!

Summary
• Your eating habit, which includes correct eating behaviour and pattern has to be
established especially when you are going to carry out a task in the next few hours.

• Doing outdoor recreational activities require you to eat the right amount and right
choice of food

• In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1), this
helps us make informed choices about the food we eat and to help us achieved a
balanced diet.

• Unhealthy food may lead us to not performing well in any of the physical activities
because of its adverse effect to our body.

• Water is an essential element that helps regulate your body temperature and
lubricates tour joints. It also flushes our waste through urine. Your body needs at
least 8 glasses of water every day.

• Aside from the tap or bottled, water can be obtained from the food and beverages
you consume every day.

• Water consumption depends also on the kind of food you are taking in. If you eat
more dehydrated or dried and salted foods, the more you need water to keep your
body hydrated.

• If you are drinking at least the minimum volume of fluids in a day, then you are
adequately hydrated.

• It is important to know that you should drink before you get thirsty because by the
time you will feel it, your body is already dehydrating.

• The more you are exposed to high temperature, especially when doing vigorous
activities that you do not normally do, the more you easily get dehydrated.

• Always bring water with you. Replace the fluid loss as much as needed in order to
function properly.
• Getting the right amount of quality sleep gives you the ability to learn, focus and
process memory.

• Lack of sleep leads to poor concentration and your effectiveness and level of energy
decline. Relaxing and getting enough rest will help you do better and enjoy life more.

• Accordingly, the amount of sleep you need depends on your age. The National
Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.

Assessment

POSTTEST

Test I. Multiple Choice. Direction: Choose the letter of the correct answer. Write
your answer on a separate sheet of paper.

1. Which of the following is an energy-giving food?

A. Glow B. Go C. Grow D. All of the above

2. Which of the following food group is full of vitamins and minerals to keep our skin, hair
and eyes bright and glowing?
A. Glow B. Go C. Grow D. All of the above

3. Which of the following food groups is responsible for building our bones, teeth and
muscles?
A. Glow B. Go C. Grow D. All of the above

4. Stella is planning to go on hiking in the next few hours. What would be the best
choice of foods is she going to prepare?
A. Carbo-loaded B. Oily C. Salty D. Sweets and Dried

5. Eating too much may lead to serious health problems. Which of the following is NOT
considered as a chronic disease?
A. Cancer B. Cardiovascular disease C. Diabetes D. Flu

6. How many glasses of water our body needs in order to stay hydrated?
A. 2 B.4 C. 6 D. 8

7. Why do you need to drink plenty of water?

A. It is essential nutrient for your body.
B. Your neighbours are doing the same.
C. Your teacher tells you to do so.
D. You have sufficient supply of water at home.
8. Which of the following is NOT true about drinking water?
A. It is an essential element that helps regulate your body temperature.
B. It lubricates our joints.
C. It makes us smart and sexy.
D. It flushes our waste through urine.

9. When is the best time to drink water?

A. After the thirst is felt C. During the time when the thirst is felt
B. Before the thirst is felt D. All of the above

10. While exercising, most people should break for water every ___ minutes.
A. 5 B. 20 C. 40 D. 60

11. It is an activity that gives you the ability to learn, focus and process memory
A. Eating B. Hiking C. Sleeping D. Swimming

12. After a day of trekking, James is advised by his guide to sleep for 7-9 hours on
the day before the final trek. Which of the following aspects can recover if
James will follow the advice?
A. Psychological B. Physiological C. Physical D. All of the above

13. Which of the following is TRUE about sleep and performance?

A. Getting enough sleep is important to athletic performance.
B. Good sleep can improve performance in athletes.
C. Sleep is the time when your body repairs itself.
D. All of the above

14. Which of these will help promote better sleep?

A. Changing bedtimes C. Reading or listening to music
B. Having a late dinner D. Drinking coffee

15. Which of these lifestyle factors can affect the quality of your sleep?
A. Drinking alcohol B. Exercise C. Smoking D. All of the above