1

Suggested time allotment: 10 hours

UNIT 1
Personal Health

TARGET GOALS:
 Compute the BMI based on the given formula. (App)
 Create a personal hygiene chart. (C)
 Create an advertisement video showing the importance of proper hygiene. (C)

VALUES DESIRED: Self-love

Lesson 1. Wellness

I. LEARNING OUTCOMES
 Identify the different types of health. (U)
 Analyze how to compute BMI. (An)
 Identify what weight status of a person based on the BMI result. (U)
 Identify the cause and effects of physical and mental health. (U)
 Explain why BMI is important to our health. (U)

II. INPUT
What is health?

According to the World Health Organization, is "a state of complete physical,

mental and social well-being and not merely the absence of disease and infirmity." A
variety of definitions have been used for different purposes over time.

There are different types of health:

Mental and physical health are probably the two most frequently discussed types
of health. Spiritual, emotional, and financial health also contribute to overall health.
Medical experts have linked these to lower stress levels and improved mental and
physical well-being.

People with better financial health, for example, may worry less about finances
and have the means to buy fresh food more regularly. Those with good spiritual health
may feel a sense of calm and purpose that fuels good mental health (Arthuro, 2000).

Physical health

A person who has good physical health is likely to have bodily functions and
processes working at their peak.

Physical health represents one dimension of total well-being. The term refers to
the state of your physical body and how well it's operating.
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 Physical health has four elements:

 Active Lifestyle - Being active throughout the day, not just when you’re working
out.
 Healthy Diet - Eating and drinking a balanced diet to fuel your body.
 Hygiene and Disease Prevention - Keeping your body clean & free of disease by
doing things like brushing your teeth, sleeping 8+ hours, and drinking lots of
water.
 Physical Fitness - Intentionally strengthening your physical body by working out

This is not only due not only to an absence of disease. Regular exercise,
balanced nutrition, and adequate rest all contribute to good health. People receive
medical treatment to maintain the balance, when necessary (Health Org, 2005).

Physical well-being involves pursuing a healthful lifestyle to decrease the risk of

disease. Maintaining physical fitness, for example, can protect and develop the
endurance of a person’s breathing and heart function, muscular strength, flexibility, and
body composition.

Looking after physical health and well-being also involves reducing the risk of an
injury or health issue, such as:

 minimizing hazards in the workplace

 using contraception when having sex
 practicing effective hygiene
 avoiding the use of tobacco, alcohol, or illegal drugs
 taking the recommended vaccines for a specific condition or country when
traveling

Good physical health can work in tandem with mental health to improve a person’s
overall quality of life.

Physical Health and Its Impact on Total Health

As with each of the dimensions of health, it's important to highlight how they impact
and affect the other elements of well-being (watch this video for more info). Here are a
few examples of how physical health impacts the other dimensions of health:
 
When you don’t sleep well or get enough hours of sleep, your ability to function at
work deteriorates, thus influencing your occupational well-being.
 
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Your personal level of financial well-being impacts how much access you have to fitness
equipment and to the quality of food you can buy (Physical Health, 2006).

Here are some physically healthy habits that we all need in our lives:
 
 Eat a balanced diet + drink lots of water
 Sleep 8+ hours every night
 Live an active lifestyle and exercise daily
 Practice proper hygiene and disease prevention

Mental Health

Mental health includes our emotional, psychological, and social well-being. It

affects how we think, feel, and act. It also helps determine how we handle stress, relate
to others, and make choices.

Mental health is important at every stage of life, from childhood and adolescence
through adulthood.

Over the course of your life, if you experience mental health problems, your
thinking, mood, and behavior could be affected.

Many factors contribute to mental health problems, including:

 Biological factors, such as genes or brain chemistry

 Life experiences, such as trauma or abuse
 Family history of mental health problems

Early Warning Signs

Not sure if you or someone you know is living with mental health problems?
Experiencing one or more of the following feelings or behaviors can be an early warning
sign of a problem:

 Eating or sleeping too much or too little

 Pulling away from people and usual activities
 Having low or no energy
 Feeling numb or like nothing matters
 Having unexplained aches and pains
 Feeling helpless or hopeless
 Smoking, drinking, or using drugs more than usual
 Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
 Yelling or fighting with family and friends
 Experiencing severe mood swings that cause problems in relationships
 Having persistent thoughts and memories you can't get out of your head
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 Hearing voices or believing things that are not true

 Thinking of harming yourself or others

Positive mental health allows people to:

 Realize their full potential
 Cope with the stresses of life
 Work productively
 Make meaningful contributions to their communities

Ways to maintain positive mental health include:

 Getting professional help if you need it

 Connecting with others
 Staying positive
 Getting physically active
 Helping others
 Getting enough sleep
 Developing coping skills

What is BMI?

Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of
height in meters. A high BMI can indicate high body fatness. BMI screens for weight
categories that may lead to health problems, but it does not diagnose the body fatness
or health of an individual.

BMI is a reliable indicator of body fatness for most people. It is used to screen for
weight categories that may lead to health problems. This calculator provides BMI and
the corresponding weight category. Use this calculator for adults, 20 years old and
older.

Below is the BMI chart:

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How to compute the BMI?

BMI = kg/m2

Where kg is a person's weight in kilograms and m 2 is

their height in meters squared.

Read more :

https://www.who.int/about/governance/constitution

PRACTICE EXERCISE:

Instructions: Using the table provided below, list down 3 cause and effects of
mental or physical health that you encountered/ experienced today.

Cause Effect
1.
2.
3.

Why do you think BMI is important in our health?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Lesson 2. Personal Hygiene

I. LEARNING OUTCOMES
 Discuss what is personal hygiene. (U)
 Identify the different types of personal hygiene. (U)
 Determine the side effects of poor personal hygiene. (U)

II. INPUT

What is Personal Hygiene?

Personal hygiene is how you care for your body. This practice includes bathing,
washing your hands, brushing your teeth, and more.
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Every day, you come into contact with millions of outside germs and viruses.
They can linger on your body, and in some cases, they may make you sick. Personal
hygiene practices can help you and the people around you prevent illnesses. They can
also help you feel good about your appearance.

Types of personal hygiene

Each person’s idea of personal hygiene differs. These main categories are a
useful place to start for building good hygiene habits:

1. Toilet hygiene
Wash your hands after you use the restroom. Scrub with soap for 20 to 30
seconds, and be sure to clean between your fingers, on the back of your hands, and
under your nails. Rinse with warm water, and dry with a clean towel.

If you don’t have running water or soap, an alcohol-based hand sanitizer will also
work. Use one that’s at least 60 percent alcohol.

2. Shower hygiene

Personal preference may dictate how often you wish to shower, but most people
will benefit from a rinse at least every other day. Showering with soap helps rinse away
dead skin cells, bacteria, and oils.
You should also wash your hair at least twice a week. Shampooing your hair and scalp
helps remove skin buildup and protects against oily residues that can irritate your skin.

3. Nail hygiene

Trim your nails regularly to keep them short and clean. Brush under them with a
nail brush or washcloth to rinse away buildup, dirt, and germs.
Tidying your nails helps you prevent spreading germs into your mouth and other body
openings. You should also avoid biting your nails.

4. Teeth hygiene

Good dental hygiene is about more than just pearly white teeth. Caring for your
teeth and gums is a smart way to prevent gum diseases and cavities.

Brush at least twice a day for 2 minutes. Aim to brush after you wake up and
before bed. If you can, brush after every meal, too. Floss between your teeth daily, and
ask your dentist about using an antibacterial mouthwash.

These two steps can help prevent tooth decay and eliminate pockets where
bacteria and germs can build up.
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5. Hands hygiene

Germs on your hands can easily enter your body through your mouth, nose,
eyes, or ears. Wash your hands:

 when you handle food

 before you eat
 if you handle garbage
 when you sneeze
 any time you touch an animal

Side effects of poor personal hygiene

Good personal hygiene habits are directly related to less illnesses and better
health. Poor personal hygiene habits, however, can lead to some minor side effects,
like body odor and greasy skin. They can also lead to more troublesome or even
serious issues.

For example, if you don’t wash your hands frequently, you can easily transfer
germs and bacteria to your mouth or eyes. This can lead to any number of issues,
from stomach viruses to pink eye.

Not brushing your teeth can lead to teeth issues and plaque buildup. Poor dental
care is also a risk factor for several serious health issues, including heart disease.

Poor hygiene habits can also affect your self-esteem. Looking and feeling
presentable can give you a confidence boost and a sense of pride in your appearance.
Other conditions may be prevented or the risk minimized by practicing good personal
hygiene.

These are some examples:

 scabies
 pubic lice
 head lice
 body lice
 diarrhea
 athlete’s foot
 ringworm
 pinworms
 swimmer’s ear
 hot tub rash

Watch here:

https://www.youtube.com/watch?v=UxskKQ9WOTE
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Assessment #1
Personal Hygiene

Name:___________________________________ Program/Year:______________
Subject: PE 119: Personal and Community Health Mobile No.:________________
Instructor: Ms. Chiara Jen D. Apale

A. Instructions: Create your personal hygiene chart below, list down the things that
you
do to take good care of yourself. Write a short explanation/ reflection
below. (For scoring, refer to appendix #1)
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______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

B. Instructions: Complete the table below, compute the following BMI and
identify what weight status they belong. Show your solution. (2 points
each)
Name Mass (kg) Height (m) Height 2 (m2) BMI Weight
Status
Lexie 140 1.83
Robby 110 1.78
Yna 70 1.80
Bryan 109 1.89
Lucy 55 1.54

C. Instructions: Create an advertisement video that encourage viewers to do proper

personal hygiene. (For scoring, refer to appendix A #2).

Suggested time allotment : 12 hours

UNIT 2
Mental Health

TARGET GOALS:
 Create a three stanza poem based on what they feel right now. (C)
 Create a reflection paper based on the article researched. (C)
 Create a mental awareness campaign video. (C)

VALUES DESIRED: Self-love

Lesson 1. Mental Health Awareness

I. LEARNING OUTCOMES
 Discuss what is mental health. (U)
 Identify different conditions that are recognized as mental illnesses. (U)
 Determine the different symptoms of the different mental illnesses. (U)
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II. INPUT

What is mental health?

Mental health includes our emotional, psychological, and social well-being. It
affects how we think, feel, and act. It also helps determine how we handle stress, relate
to others, and make healthy choices.

Why is mental health important for overall health?

Mental and physical health are equally important components of overall health. 
For example, depression increases the risk for many types of physical health problems,
particularly long-lasting conditions like diabetes, heart disease, and stroke. Similarly, the
presence of chronic conditions can increase the risk for mental illness.
Can your mental health change over time?
Yes, it’s important to remember that a person’s mental health can change over
time, depending on many factors.  When the demands placed on a person exceed their
resources and coping abilities, their mental health could be impacted. For example, if
someone is working long hours, caring for a relative, or experiencing economic
hardship, they may experience poor mental health.

What Is Mental Illness?

Mental illnesses are health conditions involving changes in emotion, thinking or

behavior (or a combination of these). Mental illnesses are associated with distress
and/or problems functioning in social, work or family activities.
Mental illness is nothing to be ashamed of. It is a medical problem, just like heart
disease or diabetes.

What causes mental illness?

There is no single cause for mental illness. A number of factors can contribute to risk
for mental illness, such as

 Early adverse life experiences, such as trauma or a history of abuse (for

example, child abuse, sexual assault, witnessing violence, etc.)
 Experiences related to other ongoing (chronic) medical conditions, such as
cancer or diabetes
 Biological factors or chemical imbalances in the brain
 Use of alcohol or drugs
 Having feelings of loneliness or isolation

There are many different conditions that are recognized as mental illnesses. The
more common types include:

1. Anxiety disorders: People with anxiety disorders respond to certain objects or

situations with fear and dread, as well as with physical signs
of anxiety or panic, such as a rapid heartbeat and sweating.
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An anxiety disorder is diagnosed if the person's response is

not appropriate for the situation, if the person cannot control
the response, or if the anxiety interferes with normal
functioning. Anxiety disorders include generalized anxiety
disorder, panic disorder, social anxiety disorder, and
specific phobias.

 What Is Generalized Anxiety Disorder?

Generalized anxiety disorder (or GAD) is marked by excessive,

exaggerated anxiety and worry about everyday life events for no obvious reason.
People with symptoms of generalized anxiety disorder tend to always expect disaster
and can't stop worrying about health, money, family, work, or school.

Everyone feels anxiety now and then -- and there can be good reasons why. But
in people with GAD, the worry is often unrealistic or out of proportion for the situation.
Daily life becomes a constant state of worry, fear, and dread. Eventually, anxiety can
even dominate a person's thinking so much that they find it hard to do routine things at
work or school, socially, and in their relationships. But there are treatments to ease
anxiety so it’s not running your life.

 What Are the Symptoms of GAD?

GAD affects the way a person thinks, and it can lead to physical symptoms. Mental
health professionals use a standard set of criteria to diagnose GAD.  Those symptoms
can’t be caused by a medical problem or other condition and last at least 6 months.  Those
criteria include:

 Excessive, ongoing worry and tension

 Unrealistic view of problems
 Restlessness or a feeling of being "edgy"
 Trouble concentrating
 Tiring easily or being fatigued
 Increased crankiness or irritability
 Trouble sleeping
 Muscle tension or muscle aches and soreness

2. Psychotic disorders:  Psychotic disorders involve distorted awareness and

thinking.
Two of the most common symptoms of psychotic disorders
are hallucinations -- the experience of images or sounds that
are not real, such as hearing voices -- and delusions, which
are false fixed beliefs that the ill person accepts as true,
despite evidence to the contrary. Schizophrenia is an
example of a psychotic disorder.
What Is Schizophrenia?
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Schizophrenia is a challenging brain disorder that often makes it difficult to

distinguish between what is real and unreal, to think clearly, manage emotions, relate to
others, and function normally. It affects the way a person behaves, thinks, and sees the
world. When schizophrenia is active, symptoms can include delusions, hallucinations,
disorganized speech, trouble with thinking and lack of motivation. However,
with treatment, most symptoms of schizophrenia will greatly improve and the likelihood
of a recurrence can be diminished.

The most common early warning signs include:

1. Depression, social withdrawal

2. Hostility or suspiciousness, extreme reaction to criticism
3. Deterioration of personal hygiene
4. Flat, expressionless gaze
5. Inability to cry or express joy or inappropriate laughter or crying
6. Oversleeping or insomnia; forgetful, unable to concentrate
7. Odd or irrational statements; strange use of words or way of speaking

While these warning signs can result from a number of problems—not just
schizophrenia—they are cause for concern. When out-of-the-ordinary behavior is
causing problems in your life or the life of a loved one, seek medical advice. If
schizophrenia or another mental problem is the cause, getting treatment early will help.

Symptoms:

o Delusion: A delusion is a firmly-held idea that a person has despite clear and
obvious evidence that it isn’t true.

o Hallucinations: Hallucinations are sounds or other sensations experienced as real

when they exist only in your mind. 
o Disorganized Speech: Schizophrenia can cause you to have trouble concentrating
and maintaining your train of thought, which may manifest
itself in the way that you speak. You may respond to queries
with an unrelated answer, start sentences with one topic and
end somewhere completely different, speak incoherently, or
say illogical things.

o Disorganized behavior: Schizophrenia disrupts goal-directed activity, impairing your

ability to take care of yourself, your work, and interact with
others. Disorganized behavior appears as:
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 A decline in overall daily functioning

 Unpredictable or inappropriate emotional responses
 Behaviors that appear bizarre and have no purpose
 Lack of inhibition and impulse control

o Negative Symptom: The so-called “negative” symptoms of schizophrenia refer to the

absence of normal behaviors found in healthy individuals, such
as:

 Lack of emotional expression – Inexpressive face, including a flat voice, lack of

eye contact, and blank or restricted facial
expressions.
 Lack of interest or enthusiasm– Problems with motivation; lack of self-care.
 Seeming lack of interest in the world – Apparent unawareness of the
environment; social withdrawal.
 Speech difficulties and abnormalities – Inability to carry a conversation; short
and sometimes disconnected replies to
questions; speaking in a monotone.

3. Eating disorders: Eating disorders involve extreme emotions, attitudes, and

behaviors involving weight and food. Anorexia nervosa, bulimia
nervosa, and binge eating disorder are the most common eating
disorders.

Eating disorders are a range of psychological conditions that cause unhealthy

eating habits to develop. They might start with an obsession with food, body weight, or
body shape.

In severe cases, eating disorders can cause serious health consequences and
may even result in death if left untreated. Those with eating disorders can have a variety
of symptoms. However, most include the severe restriction of food, food binges, or
purging behaviors like vomiting or over-exercising.
4. Impulse control and addiction disorders: People with impulse control disorders are
unable to resist urges, or impulses, to perform acts that could be
harmful to themselves or others. Pyromania (starting fires),
kleptomania (stealing), and compulsive gambling are examples of
impulse control disorders. Alcohol and drugs are common objects of
addictions. Often, people with these disorders become so involved
with the objects of their addiction that they begin to ignore
responsibilities and relationships.

5. Personality disorders: People with personality disorders have extreme and

inflexible
personality traits that are distressing to the person and/or
cause problems in work, school, or social relationships. In
addition, the person's patterns of thinking and behavior
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significantly differ from the expectations of society and are

so rigid that they interfere with the person's normal
functioning. Examples include antisocial personality disorder,
obsessive-compulsive personality disorder, histrionic
personality disorder, schizoid personality
disorder, and paranoid personality disorder.

6. Obsessive-compulsive disorder (OCD): People with OCD are plagued by constant

thoughts or fears that cause them to perform certain rituals or routines.
The disturbing thoughts are called obsessions, and the rituals are called
compulsions. An example is a person with an unreasonable fear of germs
who constantly washes their hands.

7. Post-traumatic stress disorder (PTSD): PTSD is a condition that can develop

following a traumatic and/or terrifying event, such as a sexual or physical
assault, the unexpected death of a loved one, or a natural disaster. People
with PTSD often have lasting and frightening thoughts and memories of
the event, and tend to be emotionally numb.
Watch here:

https://www.youtube.com/watch?v=AcV10oWZMzU

https://www.youtube.com/watch?v=y-ACcDIGi-c

Practice Exercise
Instructions: Explain the phrase below in 2-3 sentences only.

“You, yourself, as much as anybody in the entire universe, deserve your

love and affection.” — Buddha

______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

Assessment #2
Mental Health

Name:___________________________________ Program/Year:______________
Subject: PE 119: Personal and Community Health Mobile No.:________________
Instructor: Ms. Chiara Jen D. Apale

A. Instructions: Express yourself by creating a three stanza poem based on what you
feel right now. ( For scoring refer to Appendix A #3).
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_____________________________________
Title

B. Instructions: Research one article or scenario that causes mental health issues.
Paste the article and below it, write a 200 words reflection on your
chosen article. (For scoring, refer to Appendix A #1).

C. Instructions: Create a mental awareness campaign video to show some support to

those people who are in need of comfort and for the people to be
aware in this kind of illness. (by group) (For scoring, refer to Appendix
A, #2).

Suggested time allotment : 10 hours

UNIT3 Lifestyle Diets

TARGET GOALS:
 Make a video vlog, recording the exercises that was listed on the plan. (App)
 Create an infographic showing the importance of wellness and fitness in our daily
lives. (C)
 Create an exercise and meal plan for one week. (C)

VALUES DESIRED: Self-love and Self-awareness

Lesson 1. Wellness and Fitness

I. LEARNING OUTCOMES
 Identify the difference between fitness and wellness. (U)
 Determine the calories intakes for male and female of different ages. (U)
 Discuss the dimension of wellness. (U)
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II. INPUT

What does wellness mean?

Wellness is the act of practicing healthy habits on a daily basis to attain
better physical and mental health outcomes, so that instead of just surviving, you're
thriving. Social Connectedness Connecting with friends or loved ones is a great way to
help improve your physical and mental health.

Difference between fitness and wellness?

Fitness specifically refers to physical health, and is the ability to complete a

physical task, or the lack of a physical ailment. Wellness, on the other hand, refers to
the balance of a spectrum of health-related elements in one’s life. Most wellness wheels
represent six or seven dimensions of wellness, including intellectual, emotional,
physical, occupational, environmental, spiritual, social and financial. When a person is
balanced and well, all of the aforementioned areas of life are considered and prioritized
in daily lifestyle habits.

Fitness is very important for good health. Besides feeling better mentally,
exercising can help protect you from heart disease, stroke, obesity, diabetes, and high
blood pressure; and it can make you look younger, increase and maintain bone density,
improve the quality of your life, and may keep you from getting sick. Exercising also
helps you control stress better, and can make you feel happier and less nervous. Before
you start an exercise routine, ask your doctor about what exercises to do. Then make a
plan to spend less time in front of the television and/or computer, and begin exercising
more. Your doctor may suggest that you begin by doing little things first, such as
parking in the farthest corner of your parking lot at work, taking the stairs rather than the
elevator, taking your dog for a walk, or riding a stationary bike. Little by little, adding
daily exercise will help you begin to feel better.

Eating healthy foods is important for good health, too. Changing the kinds of food
you eat means paying attention to what you eat and how much you eat. Depending on
your location of employment, it may be nearly impossible to get healthy food from
vending machines or in a cafeteria, so you will need to be smart and make a good food
plan for yourself. It is important to eat a healthy breakfast; eat more fruits, vegetables,
salads, whole-grain breads, and egg whites; and foods that are boiled or grilled – not
fried. Ask your doctor or a dietician about starting a healthy, balanced diet.

What is a balanced diet?

A balanced diet gives your body the nutrients it needs to function correctly. To
get the nutrition you need, most of your daily calories should come from:

 fresh fruits
 fresh vegetables
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 whole grains
 legumes
 nuts
 lean proteins

About calories

The number of calories in a food refers to the amount of energy stored in that
food. Your body uses calories from food for walking, thinking, breathing, and other
important functions.

The average person needs about 2,000 calories every day to maintain their

weight, but the amount will depend on their age, sex, and physical activity level.
Males tend to need more calories than females, and people who exercise need more
calories than people who don’t.

Current guidelines list the following calorie intakes for males and females of different
ages:

Person Calorie requirements

Sedentary children: 2–8 years 1,000–1,400

Active children: 2–8 years 1,000–2,000

Females: 9–13 years 1,400–2,200

Males: 9–13 years 1,600–2,600

Active females: 14–30 years 2,400

Sedentary females: 14–30 years 1,800–2,000

Active males: 14–30 years 2,800–3,200

Sedentary males: 14–30 years 2,000–2,600

Active people: 30 years and over 2,000–3,000

Sedentary people: 30 years and over 1,600–2,400

The source of your daily calories are also important. Foods that provide mainly
calories and very little nutrition are known as “empty calories.”

Examples of foods that provide empty calories include:

 cakes, cookies, and donuts

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 processed meats
 energy drinks and sodas
 fruit drinks with added sugar
 ice cream
 chips and fries
 pizza
 sodas

However, it’s not only the type of food but the ingredients that make it nutritious.

Why a balanced diet is important?

A balanced diet supplies the nutrients your body needs to work effectively.
Without balanced nutrition, your body is more prone to disease, infection, fatigue, and
low performance.

Children who don’t get enough healthy foods may face growth and developmental
problems, poor academic performance, and frequent infections.

They can also develop unhealthy eating habits that may persist into adulthood.

Without exercise, they’ll also have a higher risk of obesity and various diseases that
make up metabolic syndrome, such as type 2 diabetes and high blood pressure.

What to eat for a balanced diet?

A healthy, balanced diet will usually include the following nutrients:

 vitamins, minerals, and antioxidants
 carbohydrates, including starches and fiber
 protein
 healthy fats

A balanced diet will include a variety of foods from the following groups:
 fruits
 vegetables
 grains
 dairy
 protein foods

Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes.

People who follow a vegan diet will focus entirely on plant-based foods. They won’t eat
meat, fish, or dairy, but their diet will include other items that provide similar nutrients.

Tofu and beans, for example, are plant-based sources of protein.

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Some people are intolerant of dairy but can still build a balanced diet by choosing a
variety of nutrient-rich replacements.

Foods to avoid or limit on a healthy diet include:

 highly processed foods
 refined grains
 added sugar and salt
 red and processed meat
 alcohol
 trans fats

Dimensions of Wellness

There are five main aspects of personal health:

physical, emotional, social, spiritual, and intellectual. In
order to be considered "well," it is imperative for none of
these areas to be neglected. The Health and Wellness
Educators (HAWES) want to inform you, the student, of
ways to maximize your personal wellness.

Physical

 Exercise! Even walking 30 minutes a day three times a week will greatly improve
your health.
 Eat Healthy. Avoid fried foods, soft drinks, processed meats, and sweets. Try to
include 5 servings of fruits and vegetables in your diet everyday.
 Don't skip meals. Especially breakfast, it slows down your metabolic rate and can
cause weight gain.
 Avoid heavy episodic drinking and drug use. No more than five drinks in one
sitting for men and four for women. Don't play drinking games and space drinks
over time alternating with a glass of water.
 Get at least 6-8 hours of sleep every night.

Emotional

 Try to maintain a positive attitude even when problems arise.

 Discover your personal stress reliever. Manage your time wisely because it will
help lower stress.
 Find someone that you trust who you can openly share your feelings with.
 Seek professional help when you need it.
 Smile even when you don't feel like it.

Social
 21

 Get involved. There are a variety of clubs and organized on campus; you're
bound to find something that interests you.
 Know who your best friends are.
 Recognize when you are in an unhealthy relationship.
 Balance your social life with your academic responsibility.

Spiritual

 Find a quiet place and spend time there every day.

 Contemplate the meaning of your life.
 If you have a religion, study and practice it.
 Spend time appreciating the natural world around you.

Intellectual

 Keep abreast of current affairs.

 Take your school work seriously and spend time in the library.
 Seek academic help if you need it.
 Become a life-long learner.
Read more at:

https://www.rwu.edu/undergraduate/student-life/health-and-counseling/
health-education-program/dimensions-wellness

PRACTICE EXERCISE:
Instructions: Explain the phrase below in 2-3 sentences only.
“You are what you eat”
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Assessment #3
Lifestyle Diets

Name:___________________________________ Program/Year:______________
Subject: PE 119: Personal and Community Health Mobile No.:________________
Instructor: Ms. Chiara Jen D. Apale

A. Instructions: Create an infographic about the importance of wellness and fitness in

our daily lives. (For scoring, refer to appendix #4 )
 22

B. Instructions: Create a meal and an exercise plan for one week. But, before creating
the plan make sure you know your BMI and identify if you are going to
lose, gain or just toning up your weight. (For scoring, refer to appendix
#5)

BMI: __________________ Weight Status: ________________

Meal Plan
Meal Monday Tuesda Wednesday Thursday Frida Saturday Sunday
y y
Breakfas
t
Lunch
Dinner

Exercise Plan
Repetition Monday Tuesday Wednesday Thursday Friday Saturda Sunday
s y

C. Instructions: Based on the exercise plan that you created above, record yourself
doing those exercises and at the end of the video, explain why wellness and fitness is
important especially for the youth. (For scoring, refer to appendix #2)
Suggested time allotment: 12
hours
UNIT 4

Community Health

TARGET GOALS:
 Create an infographic distinguishing the good and bad feedback of community
health in our society. (C)
 Create a community health plan. ( C)
 Create a video presentation about the different scenario in our society in a form
of news casting. (C)

VALUES DESIRED: Self-love

Lesson 1. Community awareness

 23

III. LEARNING OUTCOMES

 Discuss what is community health. (U)
 Identify the importance of community health. (U)
 Determine the connection of public health to community health. (U)
 Explain why community health is important to our society. (U)

IV. INPUT

What is Community Health?

Community health is a major field of study within the medical and clinical
sciences which focuses on the maintenance, protection, and improvement of the health
status of population groups and communities.

Regardless to your interactions with your co-livings you have an impact on your
community. It may be good or bad both. We all are in a community together, there is no
other way and so the health. Community health is the convergence of health care
services, economics and social responsibilities. People residing in a particular reason
more or less share similar kind of health risks and social and economic conditions.

Community health is a medical practice which focuses on people's well-being in a

particular geographical area. This essential public health sector covers programs to help
neighborhood members in protecting and improving their health, deter the transmission
of infectious diseases, and plan for natural disasters.

For example a community may be exposed to pollutants from a nearby factory or

waste dumping site or ground water contaminants. Public wellness programs expand
access to preventive health services, include people in decision-making on treatment,
and seek reduced hospital costs.

Community health is usually confused with population health. However,

interrelated but have sufficient differences. Where community health refers the
collective efforts of individual or organizations for the better health of a geographically or
culturally defined group of people while, population health uses outcome driven
approaches for the health benefits of specific group of people typically defined by
attribution.

Community Health Components

Health care workers working in urban areas identify how the populations are
impacted by factors related to social and economic status; like poverty, nutrition, water
source, war, crime, and transport services. They also decide how the health and
 24

education services of the community relate to the lives of people and what changes are
needed. Vital components of community health include:

Identification of significant public health issues, such as social and environmental

influences impacting healthy living, within the same geographic region.

Developing an intervention strategy to resolve urban infrastructure shortages,

such as setting up community health centers, mobile clinics, and services for outreach.

In order to promote life changes, inform people about the importance of medical
treatment and safe lifestyles. Ensuring the availability of essential medical services like
screenings, therapy, and counseling.

In case emergencies cost reduction of expensive treatments and hospitalizations.

Advocating to state and federal officials for better treatment for at-risk communities.
Works alongside other neighborhood groups to discuss the emotional, physical, cultural,
and social features of the city, including housing, nutrition, and transportation.

Importance of Community Health

Large population residing in rural areas does not have access to proper care and
treatments in the hour of their need. Elderly people, pregnant women, neonatals,
persons with chronic illness residing in a distant location from a hospital are always at
high risk. Community health system is a big hope here.

Addressing disparities in access to health care

Rural and small cities where per capita income is less, unavailability of hospitals
and shortage of doctors occur, healthcare inequalities may be extremely pronounced.
Such populations are at high risk of exposure to extreme poverty, drug abuse, and
several other risks to human health and life. If a regional health system that takes into
account the particular features of the community is set in order to meet unmet needs,
the general level of service of the community can be dramatically increased.

Minimizing costs to health care

Social health is an important part in health policy reforms aimed at lowering

public spending on healthcare. Public health services work within a model of patient-
centered treatment, including patients in decisions regarding care. This model helps
physicians to direct patients away from expensive visits to the emergency department to
discourage relapses.

Establishing public health centers and programs

 25

In public health efforts such as the war against the drug crisis and the halting of
the HIV epidemic and the ongoing Covid19 pandemic, community health services have
become vital tools. The holistic model of health treatment helps physicians to manage
and avoid a variety of disorders simultaneously.

What is Public Health?

Public health promotes and protects the health of people and the communities
where they live, learn, work and play.

While a doctor treats people who are sick, those of us working in public health try
to prevent people from getting sick or injured in the first place. We also promote
wellness by encouraging healthy behaviors.

Public health works to track disease outbreaks, prevent injuries and shed light on
why some of us are more likely to suffer from poor health than others. The many facets
of public health include speaking out for laws that promote smoke-free indoor air and
seatbelts, spreading the word about ways to stay healthy and giving science-based
solutions to problems.

Public health saves money, improves our quality of life, helps children thrive and
reduces human suffering.

Some examples of the many fields of public health:

 First responders
 Restaurant inspectors
 Health educators
 Scientists and researchers
 Nutritionists
 Community planners
 Social workers
 Epidemiologists
 Public health physicians
 Public health nurses
 Occupational health and safety professionals
 Public policymakers
 Sanitarians

Watch here for more:

https://youtu.be/XkSnp9jQYSc
 26

PRACTICE EXERCISE

Instructions: In two to three sentences only, explain why public health is important to
our
community. Write your answer on the given figure below.

Lesson 2. Community Health Programs

I. LEARNING OUTCOMES

 Discuss the different community health programs. (U)

 Identify the goals and objectives of the different community health programs. (U)
 Determine the different impact or effect of the community health care system in
our society today. (U)

II. INPUT

Essential health care programs

 27

1. Family health programs

The DOH – Family Health Office is tasked to operationalized health programs

geared towards the health of the family. It is responsible for the creation,
implementation and evaluation of health family programs. The summary of its objective
is to improve the survival, health and well being of each members of the family as well
as the reduction of morbidity and mortality rates in the family and community.

The following are the family health programs:

1. Maternal Health Program

2. Family Planning Program
3. Child Health Program
4. Expanded Program of Immunization
5. Nutrition Program
6. Oral Health Program

 Maternal & child health program

WHO ( World Health Organizations) Philippines MCH Program works with local
public health departments, community based organizations, statewide organizations
and other providers to provide and/or assure quality health services are delivered to
mothers, children, and families in the country.

The primary areas of work focus are:

 Increasing healthy birth outcomes;
 Promoting and assuring comprehensive primary care for children, from birth to 21
year olds, including children with special health care needs;
 Promoting healthy lifestyles among school-age youth, ages 6-21, including children
with special health care needs;
 Promoting access to safe, healthy child care, including children with special health
care needs.

Maternal health program objective:

To improve the survival, health and well being of mothers and unborn child.

Maternal health services:

1. Antenatal Registration - pregnant women can avail the free prenatal services at their
respective health center.
2. Tetanus Toxoid Immunization - A series of 2 doses of tetanus toxoid vaccination must
be received by a pregnant women one month before
 28

delivery and 3 booster doses after childbirth.

3. Micronutrient Supplementation - Vitamin A and Iron supplement for the prevention of
anemia and Vit. A deficiency.
4. Treatment of diseases and other conditions - These is for the women who is
diagnosed
as under the high risk.

 Family planning program

A national mandated priority public health program to attain the country's national
health development: a health intervention program and an important tool for the
improvement of the health and welfare of mothers, children and other members of the
family. It also provides information and services for the couples of reproductive age to
plan their family according to their beliefs and circumstances through legally and
medically acceptable family planning methods.

The program is anchored on the following basic principles.

 Responsible Parenthood which means that each family has the right and duty to
determine the desired number of children they might have and when they might have
them. And beyond responsible parenthood is Responsible Parenting which is the
proper
upbringing and education of children so that they grow up to be upright, productive
and
civic-minded citizens.
 Respect for Life. The 1987 Constitution states that the government protects the
sanctity
of life. Abortion is NOT a FP method.
 Birth Spacing refers to interval between pregnancies (which is ideally 3 years). It
enables women to recover their health improves women's potential to be more
productive and to realize their personal aspirations and allows more time to care for
children and spouse/husband,.
 Informed Choice that is upholding and ensuring the rights of couples to determine the
number and spacing of their children according to their life's aspirations and
reminding
couples that planning size of their families have a direct bearing.

FAMILY PLANNING PROGRAM GOAL:

 29

 To provide universal access to family planning information and services wherever

and whenever these are needed. It aims to contribute to Reduce neonatal, infant,
under-five and maternal deaths.

OBJECTIVES:
 To help couples and individuals achieve their desired family size within the context of
responsible parenthood and to improve their reproductive health to attain sustainable
growth.
 Ensure that quality FP services are available in DOH retained hospitals, LGU
managed health facilities and private sector.

 Child health programs

Newborns, infants and children are vulnerable age group for common childhood
diseases.

To address problems, child health programs have been created and available in all
health facilities which includes:

 Infant and Young Child Feeding

 Newborn Screening (NBS)
 Expanded Program on Immunization (EPI)
 Management of Childhood Illnesses
 Micronutrient Supplementation
 Dental Health
 Early Child Development
 Child Health Injuries

GOAL: Reduce morbidity and mortality rates for children 0 – 9 years with the strategies
necessary for program

  There is global evidence that good nutrition in the early months and years of life
plays a very significant role, affecting not only the health and survival of infants and
children but also their intellectual and social development, resulting in life-long impact
on school performance and overall productivity.

 Breastfeeding, especially exclusive breastfeeding during the first half-year of life is an

important factor that can prevent infant and childhood morbidity and mortality.

 Timely, adequate, safe and proper complementary feeding will prevent childhood
malnutrition.
 30

Watch here for more:

https://www.youtube.com/watch?v=bnL7eGgssZE

Assessment #4
Community Health

Name:___________________________________ Program/Year:______________
Subject: PE 119: Personal and Community Health Mobile No.:________________
Instructor: Ms. Chiara Jen D. Apale

A. Instructions: Using an infographic, distinguish the good and bad feedback/effect of

community health in our society nowadays. ( For scoring refer to
appendix #4).

B. Instructions: If you are one of community health worker who has a power to create
a new health plan within the community, what would it be and why?
Write your plan on the given space below. (For scoring, refer to
 31

appendix #5).

(Name of barangay/ community

___________________________

Name of Health Program

Objectives:

Goal/s:

Benefits:

________________ _____________ _______________

Proposed by: Date: Signature

C. Instructions: (By group). Imagine you are all working in a television network,
disseminate task to each member. Create a scenario about the different
impact of community health within our society. Video should not exceed
10 minutes. ( For scoring, please refer to appendix #2).

Suggested time allotment: 10 hours

UNIT 5
Environmental Health
 32

TARGET GOALS:
 Create a 200 word essay about the chosen article about environmental health.
(C)
 Create a video presentation on the different environmental health issues. (C)

VALUES DESIRED: Self-love

Lesson 1. Environmental awareness

I. LEARNING OUTCOMES
 Discuss what is environmental health. (U)
 Determine the importance of environmental health in our community. (U)
 Distinguish the different environmental exposure and their effects. (U)

II. INPUT

What is environmental health?

The environment can directly and indirectly impact on our health and wellbeing.
Environmental health examines the interaction between the environment and our
health. 

We use the following definitions:

 Environmental health refers to aspects of human health (including quality of

life) that are determined by physical, chemical, biological, social and
psychosocial factors in the environment.
 Environment broadly includes everything external to ourselves, including the
physical, natural, social and behavioral environments. 
 Health is a state of complete physical, mental and social wellbeing, and is not
merely the absence of disease or illness.   
Why is the environment important for health?

We need safe, healthy and supportive environments for good health. The
environment in which we live is a major determinant of our health and wellbeing.  We
depend on the environment for energy and the materials needed to sustain life, such as:

 clean air
 safe drinking water
 nutritious food
 safe places to live.
 33

Many aspects of our environment – both built and natural environment – can impact on
our health. It’s important that we interpret health issues in the wider context of our
environment and where we live

Figure 1: Determinants of health and well-being in our neighborhoods

Health effects related to the environment

Many aspects of the environment can affect our health. Environmental hazards
can increase the risk of disease, including cancer, heart disease and asthma.

Table 1 gives examples of how different aspects of the environment can affect our
health.
 34

Table 1: Environmental exposures and related human health effects

Environmental exposure Examples of health effects

Outdoor air pollution Respiratory conditions, cardiovascular disease, lung

cancer

Unsafe drinking water Diarrhoeal (gastrointestinal) illnesses

Contaminated recreational Diarrhoeal (gastrointestinal) illnesses; eye, ear, nose and

water throat infections

Mosquitoes, ticks and Malaria, dengue fever, Rickettsial disease

other vectors

UV (ultraviolet light) Too much: melanoma, non-melanoma skin cancer, eye

exposure cataracts

Too little: vitamin D deficiency, leading to rickets,

osteoporosis and osteomalacia
Second-hand smoke In infants: low birthweight, sudden unexpected death in
exposure infancy (SUDI)

In children: asthma, lower respiratory infections, middle

ear infections

In adults: ischaemic heart disease, stroke, lung cancer 

Household crowding Infectious diseases, including lower respiratory infections

Cold and damp housing Excess mortality

Climate change Infectious diseases, including giardiasis, cryptosporidiosis

and salmonellosis; heat stroke

Hazardous substances Poisoning, burns, dermatitis

Lead In children: developmental delays, behavioural problems

In adults: increased blood pressure

Asbestos Breathing difficulties, lung cancer, mesothelioma

Noise Hearing loss, cardiovascular problems, insomnia,

psychophysiological problems
 35

Assessment #5
Environmental Health

Name:___________________________________ Program/Year:______________
Subject: PE 119: Personal and Community Health Mobile No.:________________
Instructor: Ms. Chiara Jen D. Apale

A. Instructions: Research any environmental health scenarios that is present in our

community today. Paste the article and below it write at least 200
words reflection on the chosen article. (For scoring, refer to appendix
#1).

B. Instructions: (By group). Each group should provide environmental health

problems. Each member should talk and share based on their topic.
Share the cause and effect on how to prevent this kind of health
issues. Video should not exceed 10 minutes per group. (For scoring,
refer to appendix # 2).

References:
 36

Arthuro, Y. 2000. Mental Health Awareness. Retrieved from: https://globalwell

nessinstitute.org/what-is-wellness/

Dimension of Wellness. N.d. Retrieved from: https://www.rwu.edu/unde

rgraduate/student-life/health-and-counseling/health-education-program/
dimensions-wellness

Health Care, (n.d). Retrieved from: https://www.slideshare.net/lop

ao1024/health-care-programs

Health Org. 2005. Retrieved from: https://www.mentalhealth.gov/basics/what-is-mental-

Health

Mental Health Awareness. Retrieved from :https://www.youtube.com/watch?v=y-

ACcDIGi-c

Physical Health. 2006. Retrieved from: https://www.researchgate.net/publicatio

n/
329723362_Physical_Health_Definition_Semantic_Content_Study_Prospects#:~
:text=Physical%20health%20can%20be%20defined,useful%20work%3B
%20performance%20of%20basic

What is public health. (n.d) Retrieved from: https://www.apha.org/what-is-public-health

We can we will. 2017. Retrieved from: https://www.youtube.com/watch?

v=AcV10oWZMzU