RODZ BESERAL QUINES

STEM 11

PHYSICAL EDUCATION (MODULE 4)

1. List all your favorite food that you usually eat and classify whether you think it
is healthy or unhealthy. Use the Table below to list your responses

HEALTHY FOODS UNHEALTHY FOODS

 FISH  ICE CREAM
 EGGS  CAKE
 SQUASH  JUNK FOODS
 SPINACH  SOFT DRINKS
 OATMEAL  TAHO
 APPLES  MILK TEA
 ORANGES  TAKOYAKI
 BREAD  FRIES
 BANANAS  PIZZA
 AVOCADO  FRIED CHICKEN
 CABBAGE  CANDIES
 EGGPLANT  FROZEN FOODS
 CARROTS  SWEETENERS

2. What are your eating habits? List them down and classify whether they are
healthy or unhealthy habits. There were given examples for your reference.

HEALTHY EATING HABITS UNHEALTHY EATING HABITS

 EATING BREAKFAST  POOR MEAL PLANNING
 SLEEPING 7 TO 8 HOURS  MINDLESS EATING
 DOING EXERCISE 1 HOUR  TOO MANY LIQUID
EVERYDAY CALORIES
 EATING FRUITS AND  NOT EATING TOGETHER
VEGETABLES WITH MY FAMILY
 DRINKING WATER  NOT EATING ON TIME

3. In your opinion, how important is hydration during exercise?

 Hydration is essential for performance and maintaining proper fluid balance in
your body before, during, and after exercise, especially if you sweat abundantly
after a particularly difficult workout. All you need is water unless you work out
for more than an hour. In this case, a low-calorie electrolyte replacement drink
can be used to replenish salt and potassium lost through perspiration. A beverage
lightly flavored with juice or unsweetened iced tea is an acceptable substitute.
Carbonated drinks should be avoided since they might induce gas and stomach
 discomfort. Don't justify caloric beverages because you worked out; unless you're
trying to gain weight, you probably don't need the extra calories. If you don't want
to drink throughout your workout, make sure you finish an 8-to-16-ounce bottle.
4. Should you promote sports and energy drinks during exercise? Why?
 The usefulness of sports drinks after exercise appears to be a point of contention
among many fitness gurus. Some claim that they contain too much sugar to be of
any help, while others maintain that they are an excellent method to replace
physiological fluids lost during exercise. The fact is that everyone has their own
approach to sports drinks. After exercise, some people may benefit from sports
drinks, while others may not notice the difference between sports drinks and
water. Drink up to three glasses of water for every pound of weight lost after
exercising, according to experts. If you exercise for an extended amount of time, a
sports drink is permitted to replace electrolytes and provide additional energy.
Sports drinks are a good source of carbohydrate calories, but they're also high in
sugar, which a lot of people don't enjoy.

PART 2

Suppose you want to help an individual who is sedentary or not active in any physical activities
on his/her diet. Make a 5-day dietary plan for him/her. Follow the table below. Copy the table on
a separate sheet and place there your answer. The first day was done as your reference only

MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

BREAKFA 2 2 BAKED 2 SERVING 1 SERVING 1 SERVING
ST BANANA BANANA BANANA- MUESLI MUESLI WITH
1 1 NUT WITH RASPBERRIES
OATMEAL CLEMENTI OATMEAL RASPBERRI
1 GLASS NE ES
MILK 1 MEDIUM
BANANA
MORNING 2 1 MEDIUM 1 OZ. 1 HARD 1 MEDIUM
SNACK BANANA APPLE CHEDDAR BOILED EGG APPLE
1 CUP 1 TBSP. CHEESE
OATMEAL PEANUT 1 HARD
1 GLASS BUTTER BOILED EGG
MILK
1 APPLE
LUNCH 1 ½ CUP 1 SERVING 1 SERVING 1 SERVING 1 SERVING
OF RICE VEGGIE CHIPTOLE- CHIPOTLE- BOILED
GRILLED AND LIME LIME CHICKEN
CHICKEN HUMMUS CAULIFLOW CAULIFLOW BREAST AND
1 CUP OF SANDWIC ER TACO ER TACO CAULIFLOWER
LETTUCE H BOWLS BOWLS
AFTERNO TUNA 1 MEDIUM 1 MEDIUM ½ CUP 1 MEDIUM
ON SANDWIC BANANA APPLE RASPBERRI BANAN
SNACK H ES 1 TBSP.
ORANGE 1 OZ. DARK PEANUT
JUICE CHOCOLAT BUTTER
E
DINNER VEGETAB 1 SERVING 1 SERVING 1 SERVING 1 SERVING
LE SALAD SHEET- ZUCCHINI- CHICKEN MEDITERRANE
PROTEIN PAN CHICKPEA AND AN RAVIOLI
SHAKE CHCIKEN VEGGIE CUCUMBER WITH
FAJITA BURGERS LETTUCE ARTICHOKES
BOWLS WITH WRAPS AND OLIVES
TAHINI- WITH
RANCH PEANUT
SAUCE SAUCE

ASSIGNMENT:

Complete the table below. Write different symptoms that you have experienced when you are
stressed. Copy the table below on a separate sheet and place there your answers

COGNITIVE SYMPTOMS EMOTIONAL SYMPTOMS

- POOR JUDGEMENT - ANXIETY
- SEEING ONLY NEGATIVITY - PANIC ATTACKS
- MEMORY PROBLEMS - SADNESS
- DRINKING TOO MUCH
- EMOTIONAL HEALTH PROBLEMS
PHYSICAL SYMPTOMS BEHAVIORAL SYMPTOMS
- HEADCHES - EATING MORE
- ACHES AND PAINS - SLEEPING TOO MUCH
- TROUBLE SLEEPING - PROCRASTINATING
- WEAK IMMUNITY - NERVOUS HABITS

ASSESSMENT:

1. C
2. B
3. C
4. A
5. B