LESSON 1:

TOPIC:  Organizational  Event that Addresses Health / Fitness Issues and Concerns.

As you become more involved in physicalactivities, you can elevate your participation by joining
events that promote health and fitness as well as address health issues like, diabetes, obesity
nutrition, smoking and many more. By joining these events, you can learn more about these
health concerns, what is being done to handle them- and at the same time, you also get to
increase your physical activity.

The usual objective of the organizers of these events is to raise funds for awareness about these
health issues.Depending on their advocacy, events may range from fun filled activities that can
engage entire families, to more physically demanding ones. Participation in these events not only
increase your activity but also gives you an advocacy to work on.  Your choice would depend on
your interests and preferences.

EVENTS FOR PHYSICAL FITNESS

FUN RUN

These are usually 1 day events focus on running various distances ( i.e, 3k, 5, 10k, or longer )
They cater to a wide
variety of participants competitive or recreational runners and even families.Whether you are a
recreational or competitive runner, fun runs are good to elevate participation in physical activities
since some fun runs are held in different surfaces 9 e.g. concrete, off-road beach)   and with
different challenges posed on runners like an uphill run.

Other than the fitness benefits you would get joining fun runs, you also get to help out certain
causes. Some organization, associations and companies organize fun runs as one of their cause-
oriented events.

Other benefits of joining fun runs include meeting new friends, enjoying the outdoors and  
bringing home participant race kits.

RACE  KITS- includes race bib or

t-shirts. 

DANCE EVENTS   
    
These events focus on dance as the main activity whether as a competition ( street dance or
dance sport ) or as recreation (aerobic dance, marathons, Zumba  events.These may last for
hours depending on the dances, intensity levels and   music usually used thus, elevating
participation.
SPORTS TOURNAMENTS   
              
These are the most common type of health and fitness- related organized events. They mainly
focus on sports in atournament type of play where individuals players and / or teams complete.
They are usually organized for school teams 
( University Athletic Association of the Philippines UAAP. )
              
You can also try your school’s varsity teams. They represent your school in different sports
competitions which
usually include district level competitions. When successful, teams move to higher level
competitions that could eventually lead to Palaraong Pambansa.

SUMMER SPORTS CLINIC

These are short-course programs catering to school children. Sports clinics are offered by
schools and product brands when
school is over and students have their summer break. The usual sports offered include
basketball, taekwondo, swimming, gymnastics, football, volleyball and others. These last for
several sessions spanning days or weeks, and usually culminate with an exhibition tournament.

These are specialized events that target sports enthusiasts and athletes. These are held in
specialized venues and locations and usually have different categories for different levels of
participants.

TALKS, SEMINARS AND CONFERENCE

These are usually lecture based events that cover topics discussed with an audience. Some
events are held for different lengths ( half-day, 1 day, 2- day, 3- day weeklong ) and some include
workshops or hands on training.

SCHOOL CLUB

These are events that are organized by schools, clubs, communities  for specific purposes. These
cover a wide
range of activities like the ones mentioned above. Schools hold events to coincide with special
dates and occasions. Events are usually dependent on themes and duration is also relative to the
celebration.

                  
These are events that are organized by schools, clubs, communities  for specific purposes. These
cover a wide
range of activities like the ones mentioned above. Schools hold events tocoincide with special
dates and occasions. Events are usually dependent on themes and duration is also relative to the
celebration.

HEALTH OPTIMIZING

Stimulating of the human organism intrinsic self-regulating mechanism to optimize health by

identifying  different  factors that affects human health like physical activities, nutrition and rest.

DIFFERENT FACTORS  AFFECTING HUMAN HEALTH

PHYSICAL FACTORS

A balanced diet, proper sleep, and cutting down unhealthy habits such as smoking, alcohol, and drugs are
some of the key physical health factors that can promote mental wellbeing. Some of the things that can
affect mental wellbeing are stress, working too much, and being too inactive.

EFFECTS OF THE PHYSICAL ACTIVITY TO THE BODY

1)     Boosts mental wellness.

Physical activity also releases endorphins, powerful chemicals that lift your mood and
provide added energy. Regular exercise or activity can have a major impact on mental
and emotional health problems, relieve stress, improve memory, and help
you to sleep better.

2)   Improves physical wellness.

Regular physical activity can improve your muscle strength and boost your

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

3)     Reduces the following risks of disorder:

a.      Cardiovascular disorder

b.      Diabetes type 2 and other metabolic syndrome

c.       Cancers

d.      Osteoporosis

e.      Mental disorder

NUTRITIONAL FACTORS
Human body need to utilize sufficient amount of food on daily basis. Poor eating habits such as
insufficient intake or high intake both have adverse effects on health. Balance diet play vital role in
maintenance of health. Lack of sufficient intake of diet adversely affects the functional capacity of the
body.

EFFECTS OF THE GOOD NUTRITION TO THE BODY

4)     More energy

The three main nutrients used for energy are carbohydrates, protein, and fats, with carbohydrates being
the most important source. Your body can also use protein and fats for energy when carbs have been
depleted. When you eat, your body breaks down nutrients into smaller components and absorbsthem to
use as fuel.

5)     Better mental function

Exercise forces new oxygen and blood into the brain which can reduce anxiety and stress. The important
part is to find activities that are enjoyable, have a consistent routine, minimize the risk of injury and set
aside time specifically for
exercise.

6)     Combat aging and disease

as you age, your body and life change, and so does what you need to stay healthy. For example, you may
need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.

7)     Less chance of getting sick

The American Dietetic Association says eating healthfully is a great way to boost immunity and prevent
flu. Diets
that are plentiful in fruits, vegetables, whole grains, lean protein, low-fat dairy, healthy fats, and more can
provide a wide array of nutrients and antioxidants that can help boost the immune system.

8)     Reduce the following risk of disorder

a.     Cardiovascular disease
b.     Cancer, breast, kidney, esophagus, colon and rectum.
c.      Osteoporosis
d.     Obesity
e.     Diabetes-development of kidney problems

PHYSICAL ACTIVITY

Physical activity is defined as any bodily movement produced by skeletal muscles that require energy
expenditure. Popular ways to be active are through walking, cycling, sports and recreation, and can be
done at any level of skill and for enjoyment.

Regular and adequate levels of physical activity can:

  improve muscular and cardio respiratory fitness;
 improve bone and functional health;
 reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer
(including breast cancer and colon cancer), and depression;
 reduce the risk of falls as well as hip or vertebral fractures; and
 are fundamental to energy balance and weight control.

Physical Activity Prevents illness and Diseases

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression,
osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise
can
make you feel better and keep your weight under control.

It makes us feel better

Engaging in physical activity can improve moodsand make us feel better, increasing self-confidence, thus
reducing stress. 

Exercise can also improve our quality and ability to sleep, resulting in a fully rested body which can
definitely have a positive impact on our overall disposition and cognitive function

Keeping your body physically active can help improve overall disposition, increase the release of
endorphins and offer meditation-like qualities. Physical activity can reduce the fight or flight response
often triggered by stress.

Physical Activity Serves as:

1)     Mind-booster

Engaging in physical activity can improve moods and make us feel better, increasing self-confidence, thus
reducing stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body
which can definitely have a positive impact on our overall disposition and cognitive function.

2)     Endorphin Release

Participating in physical activity can result in an increase in endorphin levels. Endorphin are chemicals or
neurotransmitter
hormones that are secreted from the brain and nervous system. It activates the body’s opiate receptors
thus it has analgesic properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.
3)     Mind Stimulator

Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find that
we are concentrating strictly on the physical work. We tend to forget the problems and worries you have
at present. With this, our mind is somehow freed and stimulated to work and find solutions to our stress.

4)     Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fights response and in doing so, deluges our body with
different hormones
including cortisol, adrenaline, and noradrenaline. Over-secretion of these hormones is brought about by
stress, thus must be controlled and returned to normal state. Otherwise it could interfere with body
functions leading to adrenal fatigue. Physical activity or movement metabolizes the hormones triggered
by stress, processing these chemicals and returning them to normal levels. Once these hormones have
been metabolized, the level of homeostasis improves, regulating the internal conditions of the body, thus
bringing in a state of balance and stability. In this manner, we feel calm and ready to gear
up and face the world once again.

Keeping the body physically active enables the body systems to function properly with vigor and
alertness. Staying in shape allows the individual to perform daily tasks efficiently and effectively resulting
to better output and performance.

2ND QUARTER: LESSON 3: Health – Related Behaviors

TOPIC:  I. Health – Related Behaviors

It is one of the most important elements in people’s health and well-being. Diseases can now be
prevented or successfully treated and health-related behavior has become an important component of
public health.

The improvement of health-related behaviors is the central part of public health. Individual behavior
plays a
role in health outcomes and this includes understanding about health towards self and health habits.

Health professionals focus on the intervention on changing individual’s behavior such as substance
abuse, alcoholism, and smoking.

A.  Negative Effects of Smoking to the Body:

1.  Smoking leads to limited, subnormal or stunted lung development.

2.  Premature Death- risk for multiple forms of health complications.

3.  Are seen on those young people who smoke according to WHO (World Health Organization).

4.  Less years in life – those who smoke one pack of cigarettes a day on average.

5.  Suffers Emotional or Psychological Distress- especially the young smokers.

B. Negative Effect of Alcoholism in the Body:

1.  Develop alcoholism in later life

2. Problems in mental and physical health

3. Low Academic Performance

TIPS TO AVOID SMOKING, ALCOHOLISM AND SUBSTANCE ABUSE.

1.  Don’t be afraid to say NO.

2.  Connect with your friends and avoid negative peer pressure.

3.  Make connections with your parents or other adults.

4.  Enjoy life and do what you love. Don’t add alcohol, smoking and drugs.

5.  Be a role model and set a positive example.

OVERWEIGHT AND OBESITY

1.  Defined as abnormal or excessive fat accumulation in the body that presents a risk.

2.  Body Mass Index Results :

a.  25 – considered as overweight

b.  30 and more-generally considered as obese

HEALTH EFFECTS OF OVERWEIGHT AND OBESITY

1.    High Blood Pressure – additional fats means additional needs for oxygen and nutrients which
requires the blood
vessels to circulate more blood to the fat tissue. This increase the work load of the heart to pump blood
to the fat tissue. It also means more pressure on the artery walls. The higher pressure on the artery walls
increases the blood pressure.
2.  Diabetes – Obesity is the major cause of type 2 diabetes because it can cause resistance to insulin,
hormone that regulates blood sugar. Therefore, if there is insulin resistance the blood sugar becomes
elevated.

3.  Heart disease as follows:

a. Atherosclerosis – hardening of arteries

b. Coronary Artery Disease – more prevalent because fatty deposits build up in arteries that supply the
heart.

c.   Heart Attack – narrowed arteries and reduced blood flow to the heart.

4.    Joint Problems including Osteoarthritis – obesity can affect the knees and hips because of the
stress placed on the joint by extra weight.

5.  Respiratory Problems – added weight on the chest walls squeezes the lungs and causes restricted
placed on the joint by extra weight.

6.   Cancer – It contributes to an increased risk for a variety of cancers.

OVERWEIGHT AND OBESITY PREVENTION GUIDE

1.   Eat Breakfast Everyday
2.   Eat fiber foods
3.   Eat raw, green leafy vegetable.
4.   Fish, chicken and beans for Protein.
5.   Eat healthy nuts.
6.   Get plenty of calcium.

LESSON 4: Types of Eating

Introduction:
Some people say“ you are on what you eat”.  Maybe this is painful but sometimes it is true. Eating is
psychological because it feeds not only your stomach but also your appetite and satisfaction. In this
chapter, you will try to define yourself on the matter of consuming food and its effects to health.

The act of consuming food or the process of taking  food into the body through mouth.

Rules of Normal Eating

There is no right way to eat, but there is a right reason to eat and a right way to think about food.

1.  Eat when you are hungry.

2.  Choose foods that will satisfy your hunger.
3.   Stay in touch with your bodies by monitoring your weight gain, weight loss and general feelings.
4.  Be aware of your eating habits.
5.  Stop eating when you are full.

FOUR TYPES OF EATING

1.  Fuel Eating :

a.    It serves as energy to fuel the body.
b.   This type of eating is common among athletes.
c.    Aerobic athlete’s diet in terms  of calories:

Ø 60% should come from carbohydrates

Ø 25% should come from protein
Ø 15% comes from fats

2.  Restrictive Eating

a.   It involves seeing food as the enemy. Food must be restricted and monitored.
b.  Restrictive eaters fear of feeling full that makes them frightened and shameful

3.  Compulsive Eating

a. This involves not paying attention of feeling full quickly and often overeating.
b.  It is characterized as an addiction to food and uses food eating as a way of
hiding one’s emotion on what he/she feels inside or to cope with stress.

Signs and Symptoms of Compulsive Eating:

a.   Eating much more rapidly
b.  Eating alone due to shame and embarrassment
c.   Awareness that eating patterns are abnormal
d.  Withdrawal from activities because of weight issue
e.   Hiding foods in strange places
f.     Fatigue
g.   Holding the belief that food is their friend.

2.    Emotional Eating
a.   It means seeing food as comfort and eating to reward yourself with something nice or to feel better.
b.  They often want to feel more than full which they find comforting.

OTHER TYPES OF EMOTIONAL EATING

1. Clueless eating – refers to the behavior of people who know nothing about nutrition, they just eat what
they love
2.  Trance eating – refers to a form of negative multitasking. While doing something else like reading and
watching TV.
3.  Medication eating – eating to make ourselves feels better as a replacement to medical drugs.
4.  Sleep deprived eating – compensation of sleep deprivation is an increase of appetite.
5.  Diet Eating – choose to engage in a weight loss strategy that has an expiration date and not for
permanent lifestyle change.

OVERCOMING EMOTIONAL EATING

1.  Recognize and control hunger
2.  Choose foods that will satisfy hunger.
3.  Stay in touch with your body
4.  Slow down
5.  Pay attention to sign of fullness
6.  Allow treats.

2ND QUARTER : LESSON 5: Stress Management

Introduction:

Stress is a part of life whether you like it or not. Maybe sometimes you never notice it but stress is
everywhere and no
specific time to rise. In this lesson you are going to understand stress, it’s effect and how to cope with or
even adapt to be more effective individual.

STRESS
1.   A condition in which human system responds to changes in its normal state.
2.   A stressful event can trigger the “ fight or flight” response, causing hormones such as adrenaline and
cortisol to surge through the body

STRESSOR
1.   Anything that a person perceives as challenging, threatening or demanding .
2.   Stressors may be either :

a.    Internal (illness, hormonal change or fear)

b.   External ( loud noise or cold temperature)

Coping Response
A response immediately after something threatening occurs and often it is involuntary.

ADAPTATION:

1.   The change that takes place as a result of the response to a stressor.
2.   It is an on-going process as a person striveso maintain balance in both internal and external
environments.
According to Boston University Research: the following are the Top 8 things that give stress
to students:

1.   Relationship
2.   Managing time
3.   Examinations
4.   Finances
5.   Family needs
6.   Lack of resources
7.   Difficulty of prioritizing
8.   Illness

15 COMMON SIGNS AND SYMPTOMS OF STRESS

1.   Frequent headaches

2.   Tremors, trembling lips and hands
3.   Frequent blushing and sweating
4.   Stomach pain and nausea
5.   Chest pain and rapid pulse
6.   Frequent urination
7.   Insomnia, nightmares and disturbing dreams
8.   Excess anxiety, worry and guilt
9.   Increased anger, frustration and hostility
10. Depression, frequent or wild mood swings
11. Forgetfulness, disorganized and confusion
12. Nervous habits, fidgeting and feet tapping
13. Increased number of minor accidents
14. Rapid or mumbled speech
15. Constant tiredness, weakness and fatigue.

RESPONSES TO STRESS:

1.   Physiological Response :

a.    Alarm Reaction Stage – is a short-term from minutes to hours while the length of the resistance and
exhaustion stage varies depending on the severity and duration of the stressors.

2.   Psychological Response – Humans respond to threat and stress can also be psychological, these
responds may
occur including depression, anger and anxiety.

1.  FOUR LEVELS OF ANXIETY

a.  Mild Anxiety - manifested by restlessness and increase questioning

b.  Moderate Anxiety - manifested by quivering voice, tremors and increased muscle tension

c.   Severe Anxiety - manifested by difficulty in verbal

communication, fearful facial expression, headache, nausea and hyperventilation

d.  Panic - manifested by agitation, trembling, poor motor control, palpitation ,sweating, and difficulty in
breathing.

2.  COPING MECHANISM:

a.    Crying, laughing, and sleeping
b.   Physical activity and exercise
c.    Limiting relationship to those similar values and interest.

EFFECTS OF STRESS IN BASIC HUMAN NEEDS

1.  Physiologic
a.   Change in appetite and activity
b.  Change in elimination patterns

2.  Safety and security

a.   Feels threatened or nervous
b. Inattentive

3.  Love and Belongingness

a.   Withdrawn and isolated
b.  Blame sothers for won faults
c.   Dependent to others

4.  Self-esteem
a.   Becomes workaholic
b.  Exhibits attention seeking behaviors

STRESS REDUCTION

1.  Exercise
a.    Regular exercise helps to maintain physical and emotional health.
b.   Recommended 30-45 minutes 3to 4 times a week to improve sense of well-being, relieves tension and
cope a better with day to day stressors.

2.  Rest and sleep

a.    Recommended 7-8 hours of sleep per day that can provide “ insulation” against stress that helps the
body to maintain homeostasis and restore energy level.
3.  Nutrition
a.    Obesity and malnutrition are major stressors. 

To maintain natural body weight these are following guidelines:

Reduce intake of salt, refined sugar, animal fat and cholesterol.

Eat more fruit and vegetables.
Eat less red meat, more on fish and poultry.

4.  Encourage support system

Ø Support system provides emotional support that helps the person identity and verbalized feelings
associated with stress.

5.  Encourage the use of stress management techniques:

Ø Relaxation (Deep breathing, progressive muscle tension)

Ø Meditation:( quite surroundings, a passive attitude, a comfortable position and a word or mental image
on which to focus 20-30 minutes )
Ø Anticipatory
Guidance: Focuses on psychological preparing a person for unfamiliar events, socialization and
education of information.

6.  Guided Imagery: A person trying to picture out an image or mental image to divert the attention and
not on
pain.

PROVIDING CRISIS INTERVENTION

The five steps, problem solving technique designed to promote a more adaptive outcome, including
improved abilities to cope with future crisis.

The steps are as follows:

1.   Identify the problem

2.   List alternative: all possible need to be listed but only appropriate solutions.
3.   Choose from among alternatives: it must be based on person’s priorities and values.
4.   Implement Plan: alternative chosen will be put into action
5.   Evaluate the outcome: The effectiveness of the plan needs to be carefully considered. If it didn’t work
choose another
alternative, if it works there will be positive benefit of improving self-confidence and future problem
solving.