HANDOUTS FOR PEH 1 5.

Living away from family

6. New, unfamiliar environment
PHYSICAL FITNESS 7. Financial needs
PHYSICAL ACTIVITY - any bodily movement produce by our skeletal muscles 8. Family problems
that requires energy expenditure above that of rest. 9. Norms and standards of society
EXERCISE is a form of physical activity is structured, repetitive, and planned 10. Romantic relationship
for the purpose of improving or maintaining one or more fitness Common causes of stress in the general population:
components. 1. Any change that upsets the accustomed patterns of life
FITNESS refers to the quality of being able and suitable to do certain task or 2. Advances in science and technology
demand. It covers physical well-being, balance mental state, emotional 3. Long hours of work, heavy workload, inconducive work conditions
stability, and spiritual soundness. 4. Wide range of choices and demands
HEALTH is defined as “a state of complete physical, mental, and social well- 5. Overcrowding, different kinds of pollution, environmental issues
being and not merely the absence of disease or infirmity” (WHO 2003) 6. Separation from loved ones for economic reasons
Proper diet includes Go food for energy; Grow foods for bones, muscles and 7. Social, political, and economic landscape of the country
teeth; and Glow food for skin, hair and eyes. 8. Weather
Regular exercise helps improve blood circulation, so that bloodstream will be Effects of Stress
able to continuously supply oxygen and nutrients to the vital organs of the  The manifestations of stress vary from one individual to another
body. and so do the reactions of the body to stress.
A balanced lifestyle helps reduce the risks of diseases and increases your  These reactions are automatic and subconscious.
chance to live longer.  They may range from sudden lack of appetite or overeating to
Apart from diet and exercise, a balanced lifestyle includes the following: insomnia or oversleeping; unusual sadness or happiness, anxiety
1. Enough rest and sleep or irritability; developing migraine headache, heartburn,
2. Optimistic outlook in life indigestion, frequent urination, and diarrhea or constipation.
3. Organized and realistic priorities Three levels/phases of general adaptation syndrome or stress:
4. Good relations with family and friends Phase I - ALARM Reaction
5. Various interests and hobbies that develop your intellect, talents,  the body’s initial reaction to any potentially harmful demand
and skills is to prepare for action.
6. Strong determination to succeed and become a responsible and  It gets ready to either face danger (fight) or run away (flight).
responsive member of society  Adrenal glands release epinephrine or norepinephrine
7. Holistic set of ethics, values and spirituality For example: though young and frail, you may be able to carry and
SEVEN DIMENSIONS OF WELL-BEING save a heavy appliance when fire breaks out in your neighborhood
1. Physical wellness refers to the health of your physical body  Epinephrine – “fear hormone” supplies glucose to be used
2. Emotional wellness pertains to your psychological and emotional for increased muscle and nervous system activity.
perspective about yourself and the world around you.  Norepinephrine- “anger hormone” which increases our heart
3. Intellectual wellness encompasses your open-mindedness and rate and blood pressure to provide more oxygen to the
intelligent responses to stimuli, decision-making skills, and lifelong body.
learning Phase II – Resistance Stage
4. Social wellness covers your interaction and relationships with  The body adapts to stressors, while the body remains alert to
others. them, its defenses may have become weaker on this level.
5. Career wellness includes personal satisfaction from your career or Phase III – Exhaustion Stage
job and contribution as a productive member of society.  When the body is subjected to stress over a long period, blood
6. Environmental wellness relates to your responsibility to take care pressure is permanently raised, continuing muscular tension leads
of the environment. to aches and pains, and the body’s resistance to disease remains
7. Spiritual wellness deals not only with your religious beliefs and suppressed.
practices but more so with their effects on the other dimensions  When the body is no longer able to cope up with stress, a major
of your well being. physical or mental breakdown may result.
HEALTH RELATED FITNESS
Cardiovascular is the ability of the heart, lungs, and blood vessels to deliver Long-term or chronic stress can lead to the development of the following
oxygen to working muscles and tissues, as well as the ability of those muscles disorders:
and tissues to utilize the oxygen. 1. Depression – clinical depression is marked by chemical
Muscular Strength refers to muscle’s ability to generate force against imbalances that can be triggered by stressful life events.
physical object. The ability of the muscles to exert maximum force in single 2. General anxiety disorder – it is characterized by visible physical
effort symptoms, such as muscle tension and shaking.
Muscular endurance the ability of the muscle to repeatedly exert 3. Sleep disorders – includes insomnia (inability to sleep), apnea
submaximal force without fatigue. (temporary cessation of breathing while sleeping) and narcolepsy
Body Composition refers to the amount of the body’s fat-free mass as (excessive sleepiness during the day)
compared to the amount of body fat. 4. Substance abuse – if not addressed immediately, drinking and use
Formula: Weight (in kilogram) Classification of drugs can lead to substance abuse
Height (in meter)2 Below 18.5 Underweight 5. Chronic muscle pain – some chronic aches and pains in the head,
neck, back and stomach are symptoms of stress.
18.5 – 24.9 Normal
ENERGY SYSTEMS
25.0 – 29.9 Overweight Adenosine Triphosphate (ATP) is broken down to release energy that fuels all
30.0 Above Obese human movements.
ATP is regenerated by three pathways during muscular activity:
Flexibility refers to the ability of the joint to move through a full range of 1. Phosphagen System or Quick System
motion.  Lasts for 15-20 seconds. This energy system supports very
DOMAINS OF PHYSICAL ACTIVITY brief, high-intensity activities.
1. Domestic  This system is the fastest way of acquiring energy to muscle.
2. Occupational - These are work-related activities  Shorts burst of intense activity such as five-second sprints or
3. Transportation jumping are fueled through this energy system.
4. Leisure time  Replenishing of the stored Adenosine Triphosphate (ATP) by
CP takes five to six minutes of recovery after the end of
TYPE OF PHYSICAL ACTIVITY activity
1. Aerobic - It is also known as cardio or endurance activity.  One study claims that athletes competing in sporting events
2. Muscle strengthening such as the 100-meter dash, discuss and javelin throw, and
3. Bone strengthening weightlifting rely mainly on the phosphagen system.
STRESS MANAGEMENT 2. Anaerobic Glycolysis or Glycolytic System– happens when blood
STRESS is the body’s response to the various mental, emotional, and physical flow in the muscles is hampered because of intense muscular
demands made on it. contraction.
STRESS = General Adaptation Syndrome (GAS)  Lasts for 30-40 seconds
STRESSOR – events that disrupts homeostasis or equilibrium or it is the cause  This system is the second fastest way of obtaining energy to
of stress keep the muscle contracting.
EUSTRESS motivates us to strive for healthy outcomes resulting in fulfillment  The term anerobic means “without oxygen”, like the
DISTRESS is perceived negatively and it produces suffering and anxiety. phosphagen system this system does not require oxygen to
Cause of stress among the youth are as follows: generate energy.
1. Adjustment to new level of independence  People engaging in activities such as playing volleyball,
2. Peer pressure running in mid-distance races, swimming and participating in
3. Expectations from elders competitive aerobics depend on anaerobic glycolysis for
4. Extended commuting time, traffic energy.
 3. Aerobic Glycolysis or Oxidative System– there is a sufficient
supply of oxygen to the working muscles because contractions are
less intense.
 Lasts for a long time, this system requires oxygen.
 This system can continue to supply the body with energy if
there is continuous supplies of oxygen, glucose and glycogen
(from carbohydrates, fats, and proteins).
 This system also produces energy for a longer period of time
as compared with the other two systems.

TYPES OF EATING
1. Fueling for Performance
 This type of eating is usually associated with athletes, who
do not only plan their training regiments but also their daily
food intake so that they can perform at optimum levels
during competition
2. Emotional Eating
 This type of eating are either motivated or not motivated to
eat depending on their mood.
3. Social eating
 This type of eating can be associated and influenced by
traditions.
 People use eating as a way of meeting people.
 In one study, it was noted that children’s food choices are
influence by social suggestion and significantly affected by
the influence of an older child, a peer, or a fictional hero.
4. Medication eating
 Food is most often the drug of choice of all substances that
we swallow and consume to make ourselves feel better.