Peh - Finals

Diocese of Bayombong Educational System (DBES)
SAINT LOUIS SCHOOL OF SOLANO, INC.

Solano, Nueva Vizcaya
Telefax # (078) 326 – 7458
e-mail: saintlouisschoolofsolano@yahoo.com
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SELF-PACED LEARNING MODULE

Subject: Physical Education and Health I
SECOND QUARTER
Name of Student: Gian Paul Bolante Year and Section: 11-SCG

Week No.: 12 Inclusive Dates: _________________
The learner demonstrates understanding of sports in optimizing one’s

Content Standard health as a habit; as requisite for physical activity assessment
performance, and as a career opportunity
The learner leads sports events with proficiency and confidence resulting
Performance Standard
in independent pursuit and in influencing others positively
Most Essential Learning Self-assesses health-related fitness (HRF). status, barriers to physical
Competencies (MELCs) activity assessment participation and one’s diet
21st Century Learning Skills Communication and Cross-Cultural understanding
Core Values Discipline and Social Responsibility
MODULE 12: Healthy Lifestyle

Activity
Week 12 Learning Targets/ Specific Objectives Remarks
Score
At the end of the lesson, the students should be able to:
1. Explain the Risk Factor of Lifestyle diseases;
Lesson 1
2. Identify the lifestyle diseases; and
3. Design a warning label in cigarette packs.
TOTAL
REFERENCES:
Printed: Physical Education and health Volume 1, Lualhati Fernando-Callo, Peter Fermin Dajime Health
Optimizing Physical Education, Mercy D.Pineda et al.
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Republic Act No. 9165 or the Comprehensive Dangerous Drugs Act
of 2002 protects citizens from the harmful effects of dangerous drugs to their
physical and mental well-being. According to the policy, here are some
which are considered as unlawful acts and are subject to penalties and fines.
a) Importing of dangerous drugs and/or controlled precursors and
essential chemicals (narcotic drugs and psychotropic substances)
b) Selling, Trading, administering, dispensing, delivering, distributing,
and transporting dangerous drugs and/or controlled precursors and
essential chemicals
c) Maintaining a drug den, drive, or resort
d) Manufacturing of dangerous drugs and/or controlled precursors and
essentials chemicals.
e) Manufacturing or delivery of equipment, instrument, apparatus, or
other paraphernalia for dangerous drugs and/or controlled precursors
and essential chemicals
f) Possessing dangerous drugs, equipment, instrument, apparatus, or
other paraphernalia.
g) Possessing dangerous drugs during parties, social gatherings or
meetings
h) Cultivating or culturing plants classified as dangerous drugs or
sources of such
i) Unnecessary prescribing drugs.
On the other hand, Republic Act No. 9211 or the Tobacco Regulation Act of 2003 protects people from the sale,
use and advertisements of Hazardous tobacco products.
In order to promote a healthful environment, the Act absolutely bans smoking in public places, most
especially in centers of youth activities, elevators and stairwells, fire-hazardous places within public and private
hospitals and medical clinics, airport and other terminals, and food preparation areas, in this light, a designated
smoking and non-smoking area should be utilized.
When it comes to advertising and promoting, the Act provides the printing of warnings on cigarette packs
in either Filipino or English. In addition, Health warnings should also be included.
Lastly, the government should provide programs and projects for those who shall be affected by the
passing of the Act provides the establishment of a cooperative and assistance program for the said people.
What are the Kinds of Tobacco Smoke?
1. Mainstream smoke – commonly known as “First-hand smoke” is the smoke from lit cigarette that is both
inhaled and exhaled.
2. Second-hand smoke – is very dangerous smoke when taken in. it is the smoke puffed out by smokers
called environmental tobacco or “side stream” smoke.
3. Third-hand smoke – refers to cigarette offshoots which is attached to the smokers’ hair and clothing as
well as various surfaces like walls, floor, furniture, chairs, and toys. This will remain in the environment
even if the smoke is already gone.
Why do people start smoking?
a. Parental role model

b. Adolescent Experimentation and Rebellion
c. Depression
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d. Limited Education
e. Weight Control
f. Aggressive Marketing
g. Stress
h. Addiction
Why do people keep smoking?
a. Pleasure
b. Fear of weight gain
c. Nicotine Dependence
d. Use of other substances (many smokers also use alcohol and drugs)
Activity No. 1: Cigarette Packs
The Tobacco Regulation Act of 2003 requires the printing of warning on cigarette packs.
1. What are some examples of these warnings? Cite at least 2 examples.
SECTION 18. Restrictions on Advertising in Cinemas.—Tobacco advertisements are prohibited in connection

with the showing of any film where persons below eighteen (18) years old are permitted admission.
SECTION 14. Warnings in Advertising.—Under this Act:
a. All tobacco advertising in mass media shall contain either in English or Filipino, the following health
warning: “GOVERNMENT WARNING: Cigarette Smoking is Dangerous to Your Health.”
2. Design a warning label in cigarette packs.

Example:
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Telefax # (078) 326 – 7458
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SECOND QUARTER
Name of Student: Gian Paul Bolante Year and Section: St. Charles
Garnier_________________

MODULE 13: Preventive Lifestyle Diseases

Activity
Score
1. Explain ways to prevent lifestyle diseases;
Lesson 1
2. Create daily physical activity plan; and
3. Demonstrate various ways to prevent lifestyle diseases.
TOTAL
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REFERENCES:
A. Printed: Physical Education and health Volume 1, Lualhati Fernando-Callo, Peter Fermin Dajime Health
Dietary Habits – are the usual choices of food that people make. Diet affects an individual’s health condition.
For a person to grow and develop, he/she needs a healthy and balance diet that provides energy for everyday
activities. Having a healthy and balance diet early reduces the chance of developing diseases like cancer,
osteoporosis, an diabetes in the future.
Poor Dietary Habits – Occur when the person does not follow the principles of good nutrition – adequacy,
balance, and variety. Adequacy refers to moderate amounts of nutrients to maintain normal body function. Balance
refers to correct combination of nutrients, and variety refers to consumption of different types of food products.
Poor dietary habit is about not enough healthy food. Under consumption and over consumption of
unhealthy food and drinks and intake of low-fiber, high-fat, high-salt, and high-sugar food are all part of poor
dietary habits that affect the amount of essential nutrients in the body such as vitamins, minerals, protein, fiber,
as well as fluid.
Poor dietary habits lead to malnutrition, resulting to stress, tiredness, sleep deprivation, weak brain
functions, indigestion, and heart problems. It adds up to the risk of developing diseases and health problems such
as:
a. Obesity f. Type -2 diabetes
b. Tooth decay g. Osteoporosis
c. High blood pressure h. Certain types of cancer
d. High cholesterol i. Depression
e. Heart disease and stroke j. Eating disorders
Reasons of developing unhealthy eating.
1. Learning from parents without healthy eating habits
2. A family not having meals together
3. Uninformed about healthy eating
4. Busy schedule
5. Too much travelling
6. Lack of desire to eat healthy food
7. Poverty
8. Extreme emotional conditions.
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Healthy Lifestyle – is all about making one’s health and well-being a priority. It is a choice made by an individual,
a commitment made for his own good and that of his loved ones. – Pilipinas GO4hHealth2013.
Sedentary Lifestyle - Sedentary lifestyle occurs when an individual lacks the recommended level of regular
physical activity or if he/she is physical inactive. There is recommended level of physical activity for every age
group, which was proposed by many international and national health organizations such as the Center for disease
control and Prevention, World Health Organization, American Heart Association, American College of Sports
Medicine, and Department of Health. Physical inactivity is the leading risk factor of death worldwide. According
to the WHO, 60-85% of the world’s population does not have enough physical activity. He the Philippines, the
7th National Nutrition Survey in 2008 reveals that nine out of ten Filipinos do not exercise regularly. The survey
also shows that individuals who are less active and less fit have 30-50% probability of getting high blood pressure
and cardiovascular diseases.
What does Physical Inactivity Cause you?

a. Increase risk of certain cancers
b. Contribute to anxiety and depression
c. Risk factor to certain cardiovascular diseases
d. Increase risk of having a coronary heart disease and obesity
e. Decrease in skeletal muscle mass due to excessive siting
f. High blood pressure and increased cholesterol levels.
Types of diseases associated with unhealthy lifestyle.
1. Cardiovascular Disease - a disease of the heart and blood vessels and is the leading cause of death in the
Philippines.
Cardiovascular Diseases.
1. Arterioclerosis – a condition causing the arteries to harden and thicken. Some types are natural to
growing old.
2. Atherosclerosis – Type of arteriosclerosis where deposited fat hardens and becomes plaque on arterial
walls. Plaque build-up can begin as early as two years old.
3. Coronary Heart Disease – coronary arteries (pathway of blood to the heart muscles) are narrowed or
blocked; a deisease of the coronary vessels and not the heart.
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Major Risk Factor for Coronary Heart Disease
a. Smoking e. Age
b. Diabetes f. Obesity
c. Hypertension g. Physical Inactivity
d. Cholesterol
4. Heart Attack – cardiac muscles failure due to lack of blood flow to the heart. Signs include painful
pressure in the center of the chest spreading to the shoulders, neck and jaw, lightheadedness, sweating,
nausea, and shortness of breath.
5. Angina Pectoris – chest pain from narrowed coronary arteries due to inadequate oxygen fir the heart.
Angina attack usually lasts less than five minutes.
6. Rheumatic Fever – the immune system attacks the heart and can cause fever, weakness, and damage
to its valves. It is common among teens and results to permanent damage known as rheumatic disease.
7. Heart Rhythm abnormalities/ arrythmia – irregular heart rhythm (i.e. bradycardia, tachycardia,
palpitation) brought about by faulty electrical conduction system that is worsened by uncontrolled
stress levels and high caffeine intake.
8. Congestive Heart Failure - the heart is not able or below its normal capacity to pump blood, causing
liquid to accumulate in the lungs and other body. Reducing salt and salty foods help manage this
condition.
2. Cancer – a disease where cells divided in an uncontrolled pace. These cells can form a tumor which can
be identified benign or malignant through biopsy procedure. Cancer is not contagious or cause by injuries
or accidents. One of the risk factors associated with cancer is unhealthy lifestyle. The most common types
of cancer in terms of incidence is breast cancer, lunch cancer, prostate cancer, and colon cancer. Most
cancers deaths are due to lung cancer, which could have been prevented if the person did not smoke. In
addition, healthy diet and exercise decreases the risk of cancer development. It should be noted that there
is greater chance of survival when cancer is detectable early.
The different between malignant and benign tumor.
• Malignant is cancerous. The tumor can spread to invade and destroy nearby tissues and body parts.
This process is called metastasis.
• Benign is not cancerous. Benign tumors may increase in size but do not invade other body parts.
It is typically harmless unless it obstructs normal tissues or organs.
Major Categories of Cancer

a) Carcinoma is the most common of the major categories; an invasive malignant tumor from
epithelial tissue that tends to spread to other body parts. Cancers of the skin, breast, uterus, prostate,
lung, stomach, colon, and rectum. Are examples of carcinoma.
b) Sarcoma is connective or supportive cancer, which include muscle, bone, fat, blood vessels, and
cartilage cancers.
c) Lymphorma arises in cells of the lymphatic or the immune system tissues characterized by
abnormal production of white cells and decreases in resistance.
d) Leukemia is the cancer of the blood or bone marrow characterized by an abnormal production of
blood cells, usually leukocytes or white blood cells.
3. Diabetes or Diabetes Mellitus – disease resulting from a condition of the body wherein the body is not
able to produce or effectively use insulin. Insulin is the hormone that is produced in the pancreas, which
regulates the utilization of glucose. The presence of insulin instructs the cells to uptake glucose that is in
the blood. Low insulin production can impair glucose uptake, which elevates glucose level in the blood.
Many people produce sufficient amount of insulin; However, the tissue and the cell develop a resistance
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to the hormone which leads to impaired glucose uptake even if insulin is present. Diabetes impairs several
organs in the body, which causes kidney damage, Blindness, and atherosclerosis. There is no cure for
diabetes.
Types of Diabetes
A. Insulin-reliant diabetes – the body produces little or no insulin at all. The immune system destroys
the cells producing insulin, which causes the build-up of sugar in the blood and loss of sugar in the
urine. Its symptoms include increased thirst, frequent urination, continuous hunger, weight loss,
blurred vision, and tiredness. This type of diabetes relies on daily insulin injections and follows a
special diet. It usually occurs in children and young adults.
B. Non-insulin Dependent - occurs when the body produces insulin but it cannot be used by the cells.
This type of diabetes is manageable through oral medication and a lifestyle based on diet and exercise
programs. Symptoms are usually not very obvious and may go undetectable for many years.
C. Gestational Diabetes – occurs in certain pregnant individuals. The hormones cause the body not to
respond to the insulin produced by the body. This is not harmful to the baby and can be treated only
with proper diet. Gestational diabetes usually regresses after childbirth but has higher chances of
developing into Type 2 diabetes.
4. Chronic Respiratory Disease – Commonly called chronic obstructive pulmonary disease (COPD);
occurs in the air paths and other parts of the lungs. Symptoms include breathlessness, chronic cough, and
excessive mucus production. COPD can be life-threatening and may lead to death if not detective and
cured early.
Major Risk of COPD include:

• Tobacco smoking;
• Indoor air pollution;
• Outdoor air pollution; and
• Occupational dust and chemicals like vapors, irritants, and fumes.
The 2012 Nutritional Guidelines for Filipinos

1. Eat variety of food every day to get the nutrients needed by the body.
2. Breast infants exclusively from birth up to six months. Give
appropriate complementary food while continuously breastfeeding
up to two years and beyond for optimum growth and development.
3. Eat more vegetables and fruits every day to get the essential
vitamins, minerals, and fiber for regulation of body process.
4. Consume fish, lean meat, poultry, egg, dried beans, and/or nuts daily
for growth and repair of body tissues.
5. Consume milk, milk products, and other calcium-rich food such as
small fish and shellfish every day for healthy bones and teeth.
6. Consume safe food and water to prevent diarrhea and other food and
water-borne diseases.
7. Use iodized salt to prevent iodine deficiency disorders.
8. Limit intake of salty, fried, fatty and sugar-rich food to prevent
cardiovascular diseases.
9. Attain normal body weight through proper diet and practice
moderate physical activity to maintain good health and prevent
obesity.
10. Be physically active, make healthy food choices, manage stress,
avoid alcoholic beverages, and do not smoke to help prevent
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lifestyle-related noncommunicable diseases.
Telefax # (078) 326 – 7458
oOo

SECOND QUARTER
Name of Student: Gian Paul Bolante Year and Section: _________________

Week No.: 14 Inclusive Dates: __________________

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MODULE 14: Preventive Lifestyle Diseases

Activity
Score
1. Explain ways to prevent lifestyle diseases;
Lesson 1
2. Create daily physical activity plan; and
3. Demonstrate various ways to prevent lifestyle diseases.
TOTAL
REFERENCES:
B. Online: http//: www.nnc.gov.ph/home/item/5-10-nutritional-guidelines-for-filipinos-mga-gabay-sa-
wastong-nutrisyon-para-sa-pilipino
Activity No. 1: Design a daily physical activity plan for a week. Exhibit your plan and document your daily
activity through a picture and submit this to your subject teacher for evaluation. Caption your picture.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
A.M
4:00-6:00 Jogging Jogging Jogging Jogging Jogging Jogging
7:00-8:00 Daily Daily Daily Daily Daily Daily
Workout workout workout workout workout workout
P.M
3:00-6:00 Volleyball Volleyball Volleyball Volleyball Volleyball Volleyball

Telefax # (078) 326 – 7458
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SECOND QUARTER
Name of Student: Gian Paul Bolante Year and Section: St. Charles Garnier
_________________

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MODULE 15: Proper Nutrition for Exercise

Activity
Score
1. Explain the importance of nutrition;
Lesson 1
2. Explain different types of eating; and
3. Assess personal eating habit.
TOTAL
REFERENCES:
Printed: Physical Education and health Volume 1, Lualhati Fernando-Callo, Peter Fermin Dajime Health
A. Online: http//: www.nnc.gov.ph/home/item/5-10-nutritional-guidelines-for-filipinos-mga-gabay-sa-
Offline: 9 Bad Eating Habits and How to Break Them. (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and- how-to-break-
them.aspx
Eating is part of our daily routine. We eat food to increase our energy, to replenish our strength, and to power our
minds to think more clearly to handle problems. In our country, it has been a tradition to prepare delicious food
during celebrations—which happens several times in a year. During these times, most of us would pile up our
plate with every type of food we see, and will not realize until later that we have already consumed a large amount
of food. This shows that we usually don’t mind the amount of food that we eat. Some people choose to eat only
a certain food group. Vegetarians, for example, choose to eat only fruits and vegetables. Others vary the food they
eat and how they eat according to factors such as culture, location, age, and/or state of fitness or health. Each of
us has preference in the type of food we chose and the way we eat. There are four types of eating we should know
of and understand.
Activity 1: 4 Pics 2 Words

Directions: Can you tell what these four pictures have in common? Answer the problem
below by filling in the correct letters in the blank.
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EATING
HABIT
Four Types of Eating That You Should Know
Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or
her energy requirement. There should be a balance among all food groups: carbohydrates, protein, fats, minerals,
vitamins, and water that will provide the body what it needs for an effective and optimum performance. Athletes
usually practice this sort of structured diet for good body composition, athletic performance, and recovery. In
addition, athletes need to eat a variety of food to stabilize the condition of the body. They need to eat regular
meals and snacks and get enough calories to fuel the body for training and athletic events. Athletes also need to
drink more fluids as compared to non- athletes. This helps them to avoid dehydration which can cause dizziness,
muscle cramps, and lightheadedness.
Emotional Eating
Emotional eating is the practice of consuming large amount of food in response to emotions instead of hunger.
Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping mechanism
is unhealthy because the problem is not addressed. Eating makes someone feels better for a while but the emotion
(or its cause) remains unaddressed. Overcoming this unhealthy habit means teaching an emotional eater healthier
ways to deal with stress and to develop better eating habits. If it is not resolved, emotional eating can lead to
obesity and weight gain.
Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food on the table during celebrations.
Oftentimes, we indulge even if we are not hungry for the sake of being sociable and to not offend the host or the
group. This is called Social Eating. Sometimes, peer pressure is the reason why one feels compelled to consume
more calories than planned. Social eating can directly affect a person’s health, leading to obesity and other health-
related problems. While most of us try to maintain a good eating habit, attending social events with lots of eating
can get in the way. This only makes a healthy eating habit difficult to maintain.
Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while watching TV
for extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as they
are distracted with what they are watching, thus they tend to eat more. Others spend time eating junk food, sweets
and soft drinks while watching TV. This type of diet leads to overweight, obesity, and even increased risk to
diseases like diabetes and hypertension. Aside from consuming too much food, it promotes an unhealthy
lifestyle—leading a sedentary lifestyle rather than going out and doing physical activities.
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Eating is important but we must learn to manage it properly. Too much or too little food consumed is
unhealthy. It is better to maintain a balanced diet and healthy lifestyle to prevent illness. No one has control of
our eating habits except ourselves.
Summary
• Eating is important. We need to eat for us to perform well. In this lesson, we have learned that people have
different eating habits.
• Fueling for Performance – Athletes follow a structured diet for good body composition, athletic performance
and recovery. They eat a balanced diet of carbohydrates, protein, fats, minerals and vitamins to be effective
in their performance.
• Emotional Eating – It is habitually consuming large amount of food in response to emotions instead hunger.
Food is seen as a comfort, stress relief, or reward to make them feel better.
• Social Eating - This is eating with peers just for sake of being sociable. Peer pressure is the main reason why
one feels compelled to consume more calories than what it is planned.
• Distracted Eating – People who spend more time eating while watching TV is prone to being overweight,
obese and contract diseases like diabetes and hypertension. Watching TV and make it as part of lifestyle is
unhealthy as it makes person spend less time in doing physical activities.
Activity 1: Self-Check
Directions: Do you have a healthy eating habit? Answer the table below by writing “Yes” or “No” in each
situation given.
My Eating Habits Yes/No
1. I go to the party and eat a lot with my family or friends. no
2. I don’t mind if I eat a lot. yes
3. I make sure that I don’t eat before doing my exercise yes
4. Food is my stress reliever yes
5. Whenever I’m happy, I love to eat. yes
6. I eat less when I am depressed. yes
7. I feel compelled to eat every time we have a celebration. no
8. I don’t eat food when I’m watching TV or any sport event. no
9. I eat my meals regularly. I make sure that I don’t skip any meal. yes
10. I eat more than three meals in a day. yes
Activity 2: I Realize
Directions: Answer the following questions.
1. What healthy eating habit do you currently practice? Describe.
If you find yourself eating for reasons other than hunger, such as boredom or anxiety, attempt to replace
eating with a non-eating activity. You might discover that going for a little stroll or making a phone call
to a friend makes you feel better. To ensure that you eat a healthy, well-balanced meal, plan your meals
ahead of time.
2. In your self- check, what are some eating habits that you think should be changed?
Why?
you should make the change of limiting the oily foods you take or avoiding it if necessary. Another eating
habit to change is the amount of sugar you eat. If you are that person, then the same goes for it. Limit your
sugar intake because you can be prone to diabetes and can affect your immune system

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Telefax # (078) 326 – 7458
oOo

SECOND QUARTER
Name of Student: Gian Paul Bolante Year and Section: St. Charles Garnier

MODULE 16: Stress

Activity
Score
1. Explain the characteristics and symptoms of stress;
Lesson 1
2. Classify the common reactions during stressful situations;
3. Practice ways to manage stress.
TOTAL
REFERENCES:
B. Online: http//: www.nnc.gov.ph/home/item/5-10-nutritional-guidelines-for-filipinos-mga-gabay-sa-
Stress Management
We need to deal with the fact that stress is part of our lives. Stress happens for many reasons –
environmental factors, fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be handled
properly. Handling stress seems to be tough to do but we need to learn how to cope with it the right way. If not
properly dealt with, it can lead to many health concerns—difficulties in sleeping, poor immunity, hypertension,
and even heart disease. One may also perform poorly in physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective—or worst, unhealthy—means of
dealing with stress.
Examples can be detrimental to health are the following:

1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than facing the problem
According to the World Health Organization, in 2012, out of 56 million deaths worldwide, 38 million
were due to cardiovascular diseases. Knowing this, making the decision to be aware of our health and to change
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to a healthier lifestyle—through balanced diet, regular physical activity, and enough sleep— would be to our
advantage.
Stress and its Characteristics
In the daily challenges of life, individuals often encounter discomfort— circumstances and events that
disturb one’s physical, mental, and emotional states. The body’s response to the discomfort it experiences is called
stress. Stress is the body’s way of reacting to an external stimulus such as a discomfort. It activates the
sympathetic nervous system, which brings about a fight or flight response wherein cortisol and adrenaline is
released into the bloodstream. These hormones stimulate your heart to pump faster, making your blood pressure
rise. Your muscles start to contract, your breathing quickens, and your senses become more sensitive. These
changes in your body caused by stress increases your stamina and strength, makes you react quickly, and keeps
you more focused.
Stress affects all—it is part of one’s life. The human body and its system are equipped to respond to stress.
Most of the events that happen to you and around you contribute stress to your body.
The effects of stress differ for each individual, based on his ability to adjust to certain changes from the
environment and the people around them. Some are able to cope easily, but others have hard time.
On the one hand, stress can be helpful for it can keep a person alert and set to avoid vulnerability. On the
other hand, it becomes detrimental when a person is subjected to stress without relief or relaxation between
situations. Stress-related tension may build up and consume the person. A negative stress reaction is referred to
as distress. Distress triggers mental, emotional and physical problems and, even worse, certain symptoms or
diseases.
Symptoms of Stress
Emotional
• Nervousness, gets easily upset, moody
• Overwhelming feeling and sometimes uncontrollable experience in relaxing the mind
• Low-self - esteem, loneliness and the feeling of being worthless
Mental
• Lack of focus
• Disturb mind setting
Physical
• Weak and lesser strength, easily gets cold and infection
• Headache
• Upset stomach, including diarrhea and constipation
• Loss of appetite
• Aches, pains, tense muscles
• Sleeplessness
Coping with Stress through Physical Activity
Stress is inevitable and eliminating it entirely from one’s life is impossible. Changes in daily events are
beyond any person’s capacity. However, one’s reaction to stressful changes can be managed. Regular exercise
is sometimes done to cope with stress. Spending time with friends or family, sleeping, watching movies, as
well as listening to music, also work. These coping techniques are said to be of help but most health
professionals recommend participation and engagement in physical activity and exercise as preferred strategy.
Many of the physical symptoms of stress can be managed through physical activity. Physical activity
is defined as any bodily movement that works your skeletal muscles and physical skills, that requires strength
and energy expenditure. This includes any motion performed throughout the day. Walking, running, dancing,
swimming, yoga, and gardening are a few examples of physical activity.
Types of Physical Activity
1. Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary behavior, and
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thus promotes cardiovascular fitness and other health benefits (e.g., weight bearing exercises like jumping rope,
cycling, swimming, running playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high energy.
Anaerobic activities are strength-base activities in the absence of oxygen (e.g., sprinting during running,
swimming, or cycling) requires maximal performance during the brief period.
3. Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs,
sweeping or raking the yard), which is usually light to moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial energy expenditure (e.g. playing tag,
jumping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment.
6. Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and regulations that is
often done in a competition. There are two categories of sports: individual and team.
Physical Activities Mechanism in Coping with Stress
Keeping your body physically active can help improve overall disposition, increase the release of
endorphins and offer meditation-like qualities. Exercise can also reduce the fight or flight response often
triggered by stress.
Mood 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.
Endorphin Release
Participating in physical activity can result in an increase in endorphin levels. Endorphins 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.
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.
Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fight 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.
Summary
Skipping meals, overeating, too much intake of processed food, lack of sleep, staying up late, and the
inability to cope with highly stressful environment are all part of having an unhealthy lifestyle. This can lead to
the failure to perform daily tasks as these affect the physical and even emotional state of a person. Chronic
conditions such as cancer, diabetes, cardiovascular diseases may also develop and even compromise your immune
system. It is therefore a wise decision as early as now to be aware of your health, and to correct bad health
practices, rather than to suffer the consequences later on.
Engaging in physical activity and participating in sports has significant benefits for health. It is
recommended to be one of the best strategies for managing stress.
Living an active life through physical activity can help in elevating your mood and activating the body
parts resulting to improvement in overall disposition. The body systems functions to increase release of
endorphins also known as the ‘natural pain-killer’. Also, concentrating on the physical activity offer meditation-
like qualities where your focus is on the movement giving you a sense of relief, free from worries and stress.
Physical activity and movement metabolize and process stress-generated returning it to normal level
16
reducing the fight and flight response of a person.
Activity 1: Describe Me in My Picture

Directions: Describe the picture below. Can you tell what causes this person to act this way? Write your
thoughts about it on the space provided.
Many of us try to live a healthy lifestyle. We do various things to become fit and to achieve our desired physique
— oftentimes without first knowing and understanding the consequences. Our health becomes at risk and prone
to different risks that can affect our capacity to do daily physical activity. We need to realize that there are some
common health practices — particularly when dealing with stress— that need to be corrected right away,
especially among the young ones. Some stress-coping measures affect or show in a person’s eating or sleeping
habits.
Essay:
He is stress. Expectations that are unrealistic. No one is without flaws.
If you expect to do everything perfectly all of the time, you'll be stressed
out when things don't go as planned.
Activity 2: Be a stress manager!

Directions:
1. Interview your family member or relatives and friends and ask them their sources of stress, and what they do to
cope with stress.
Sources of Stress Coping Mechanism
Financial Problem Having a quality time together with family and a peace of mind to control
stress.
Love life Acceptance and move-on, so that he/she cannot trap into sorrow everyday. Be
happy.
Criteria 3 2 1
17
Accuracy of All information and ideas Almost all the information and Some information and ideas
content about own fitness are very ideas about own fitness are about own fitness are
comprehensive very comprehensive and comprehensive and accurate
accurate
Organized of ideas All the statements about Almost all statements about Few ideas about own fitness are
owns fitness are well owns fitness are well organized.
organized. The flow of organized. The flow of ideas is The flow of ides is not logically
ideas is logically presented logically presented presented.
Rubric:
18

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Diocese of Bayombong Educational System (DBES)

SAINT LOUIS SCHOOL OF SOLANO, INC.

SELF-PACED LEARNING MODULE

Name of Student: Gian Paul Bolante Year and Section: 11-SCG

The learner demonstrates understanding of sports in optimizing one’s

MODULE 12: Healthy Lifestyle

Why do people start smoking?

a. Parental role model

Why do people keep smoking?

Activity No. 1: Cigarette Packs

SECTION 18. Restrictions on Advertising in Cinemas.—Tobacco advertisements are prohibited in connection

SECTION 14. Warnings in Advertising.—Under this Act:

2. Design a warning label in cigarette packs.

SELF-PACED LEARNING MODULE

The learner demonstrates understanding of sports in optimizing one’s

MODULE 13: Preventive Lifestyle Diseases

What does Physical Inactivity Cause you?

Major Categories of Cancer

Major Risk of COPD include:

• Indoor air pollution;

• Outdoor air pollution; and

• Occupational dust and chemicals like vapors, irritants, and fumes.

The 2012 Nutritional Guidelines for Filipinos

SELF-PACED LEARNING MODULE

Name of Student: Gian Paul Bolante Year and Section: _________________

The learner demonstrates understanding of sports in optimizing one’s

MODULE 14: Preventive Lifestyle Diseases

Diocese of Bayombong Educational System (DBES)

SELF-PACED LEARNING MODULE

The learner demonstrates understanding of sports in optimizing one’s

MODULE 15: Proper Nutrition for Exercise

Activity 1: 4 Pics 2 Words

Four Types of Eating That You Should Know

Fueling for Performance

Diocese of Bayombong Educational System (DBES)

SELF-PACED LEARNING MODULE

The learner demonstrates understanding of sports in optimizing one’s

MODULE 16: Stress

Examples can be detrimental to health are the following:

Stress and its Characteristics

Coping with Stress through Physical Activity

Types of Physical Activity

Physical Activities Mechanism in Coping with Stress

Reduction of Fight or Flight Response

Activity 1: Describe Me in My Picture

Activity 2: Be a stress manager!

Sources of Stress Coping Mechanism

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