Name: Whyljyne Mary D.

Glasanay

Gr & Sec: 12 – Luca Pacioli

Subject: Physical Education and Health 4

Module: 3

GETTING REFRESHED: YOUR FOOD AND YOU

PreTest

1. B. 6. D. 11. C.
2. A. 7. A. 12. D.
3. C. 8. C. 13. D.
4. A. 9. B. 14. C.
5. D. 10. B. 15. D.

Activity 1. Let’s Go, Let’s Grow, Let’s Glow

Food Group Food Group
1. Corn Go 6. Malunggay Glow
1. 2. Orange Glow 1. 7. Banana Go
2. 3. Fish Grow 8. Squash Glow
3. 4. Egg Grow 9. Mango Glow
5. Rice Go 10. Milk Glow

Activity 2. What I Eat Today

1.
Meal, Snack or Go Grow Glow
Beverage
Breakfast Rice Meat Sayote
Morning Snack Bread - -
Lunch Rice Egg -
Afternoon Snack - - Banana
Dinner Rice Fish -
After Dinner - - Apple
 Activity 3. Ang Aking Pinggan

What I Have Learned

1. A balanced diet consists of eating a variety of foods that provide you with the nutrition you
need to remain healthy, feel good, and stay busy. These nutrients include food, fruits, fat,
water, vitamins, and minerals. A well-balanced diet supplies the body with the nutrients it
needs to survive properly. When you don't eat well, the body is more susceptible to tumors,
inflammation, nausea, and bad outcomes. Children that do not eat sufficiently healthy foods
can have problems with growth and development, as well as poor academic performance
and chronic infections.

What I Can Do

1. Staying safe is important for living a happier life free of health concerns, as it aids in the
prevention of diseases. Consuming balanced meals at the appropriate times is one of the
most important facets of staying safe. Diabetes, coronary failure, stroke, and elevated blood
pressure are only a few of the illnesses that can be avoided while feeding well. Junk foods
can be avoided because they lack nutrients and therefore have no nutritious benefit. Leafy
vegetables, fresh herbs, tomatoes, milk, and fish, all of which are rich in nutrients, should
be substituted for these quick and unhealthy foods.
Pinggang Pinoy is a multimedia platform that delivers strong nutritious and balanced
lifestyle messages to encourage Filipinos to follow healthier mealtime habits. I'll
demonstrate the value of pinggang pinoy to my family, as well as a guide that shows the
prescribed proportions by food category, Go, Grow, and Glow on a meal-by-meal basis.
 QUENCHING YOUR THIRST

Activity 1. Water Please.

3. As what I can see from the photo, the plant has withered as a result of either under watering,
overwatering, or too much direct sunlight.

What’s More?

Activity 2. OMG!
3.
Time Hydration Status Intervention
Ex. Ex. Ex.
(5:00 A.M.) (Severely Dehydrated) (Drink one glass of water)
6:00 A.M. Dehydrated Drink a glass of water
1:00 P.M. Hydrated Eat water-rich fruits and
vegetables
8:00 P.M. Well Hydrated Be aware of the signs of
dehydration and continue
drinking water regularly

4. After observing my hydration status, I felt relieved because I was able to know that I am
hydrated most of the time. 6:00 A.M. was the only time that I was dehydrated but during
1:00 P.M. I am already hydrated, and at 8:00 P.M. I am well hydrated. Based on my
observation, my hydration status is good and I have enough fluid in my body. It only means
that I am healthy, and I drink water regularly which helps me to stay hydrated. I've learned
in this activity that it is important to monitor the color of our urine because it will help us
to know if we're hydrated or not. Also, it will guide and remind us to drink more water in
order to avoid dehydration.

Activity 3. You Are The Water Of My Life

1. Write an essay about the importance of water to your life.
Water is very important to the human body. Every one of your cells, organs and
tissues use water to help with temperature regulation, keeping hydrated and maintaining
bodily functions. In addition, water acts as a lubricant and cushions your joints. Drinking
water is great for your overall health. Water is an essential part of life and vital for
sustainability. It helps the body carry out specific metabolic tasks and regulates the
temperature of our body, and water is unique because its density resembles that of cell
protoplasm’s. The significance of water in our diet is evident to us. Water is everywhere,
and it is vital for our Earth and the life that lives there. Water does not produce calories and
is a significant weight loss factor.
 The quality of our lives is the key component and a universal solvent. For all forms
of life on Earth, water is the basic necessity. It is fair to assume that the only way to sustain
life is because of the water beneath the Earth. One of the most significant resources on this
planet is this universal solvent. Life without water is impossible. It is nearly 70% of the
Earth, after all. However, water is minimal, despite its enormous abundance. Water, though
abundant is limited. It cannot be renewed, thus must be used very carefully. Furthermore,
we must recognize that, although there is plenty of water, it is not all safe to drink. We
derive some very significant uses every day from the water. Water is the foundation of our
lives. For daily survival, the human body requires water. We can survive for a week without
any food, but we will not even survive three days without water. Also, 70 percent of our
body fluids is water. In turn, this helps our bodies to work usually. There are also significant
health issues for human beings because of the shortage of adequate water or intake of
polluted water. The water we drink, thus, is of substantial value to our physical wellbeing
plus fitness. Besides, without water, we do not carry out our daily activities. It is equally
necessary whether we are thinking about brushing up early in the morning or preparing our
meals. We depend very strongly on this transparent chemical in this domestic use of water.
The industries also consume a great deal of water on a large scale. For almost every step
of your process, you need water. The product that we use every day is essential to
manufacture. If we look beyond human uses, water plays a vital role in every life of the
living creatures. It is the birthplace of marine animals. Every organism needs water to
survive, from a small insect to a whale. We thus see how water is required, not only for
humans but also for plants and animals. To function the Earth depends on water. We cannot
be egoistic and use it for our uses without taking care of the environment.

The human race would not last without a world without water. For all animals and
plants, the same is true. Evidently, without water, the entire planet would perish. First of
all, soon, the vegetation will diminish. All the greenery will die when Earth does not get
water, and become a desolate land. The emergence of different seasons soon will stop. In
one great endless summer, the Earth will be caught. Besides, aquatic life will become
extinct.

1. Summarize your learning about the importance of keeping hydrated. How important is the
water to your health?
Water is the only way to stay hydrated for the majority of people. Water can also
be obtained from foods that contain a high concentration of water, such as fruits and
vegetables. Keeping the body hydrated makes it easier for the heart to pump oxygen to the
muscles. It also promotes effective muscle function. Water is important to our health
because it can absorb and stores energy, transports essential nutrients to all of our bodies,
including muscle cells, preventing muscle exhaustion. Drinking appropriate amounts of
water as well are great ways to keep your body at its healthiest.
1. As a student, what can you do to keep hydrated? How are you going to impart to your
family the knowledge you learned from this lesson?
As a student, what I can do to keep hydrated is of course by drinking 8-10 glasses
of water everyday. I'll make my family realize that water is really important and that we
should keep ourselves hydrated.
 SLEEP TIGHT, WAKE UP RIGHT

Activity 1. Good Night

2. I do all the positions when sleeping as I'm not sure why, but that's what I want, and sometimes
I'm not comfortable with my position, so I change and change, so I explore or should I say that
are my sleeping positions.

Activity 2. What Time Is It?

3.
Day Time of Going to Bed Time of Waking Up Number of Hours
Sunday 11:00 P.M. 6:00 A.M. 7
Monday 1:00 A.M. 6:00 A.M. 5
Tuesday 12:00 P.M. 6:00 A.M. 6
Wednesday 1:00 P.M. 6:00 A.M. 5
Thursday 1:00 P.M. 6:00 A.M. 5
Friday 11:00 P.M. 6:00 A.M. 7
Saturday 1:00 P.M. 6:00 A.M. 5

4. Based on my observation, the amount of sleep I got for the whole week is not good enough.
According to the table above, I sleep late and wake up early most of the time. I only got 5-
8 hours of sleep each day which means that I have poor sleeping habits. In this activity, I
was able to know that my sleeping pattern is unhealthy. Because of that, I realized that I
should improve it and change for the better. It is important to have a regular sleeping habit
since it benefits our bodies and allows us to move more easily day to day. It also provides
us with a good amount of energy. In conclusion, getting enough sleep is essential to help a
person to maintain optimal health well-being. It's also crucial to have a regular routine so
that you wake up feeling refreshed.

Activity 3. #SWEET DREAMS

1. Write an essay about the importance of getting enough sleep.
Many of us are unaware of the significance of a good night's sleep in our lives. It is
necessary that we obtain enough sleep at night to avoid developing health problems that
can disturb our lifestyles for the rest of our lives. Let's speak about the importance of sleep
in our life a little bit more. Sleep is one of the most important and unavoidable aspects of
our daily life. Sleep is unavoidable whether you consume food or drink water since it is
what the body does naturally. It might be difficult to obtain a full night's sleep at times, but
it is important to try.

It is essential to sleep well to live a healthy life. There are several health benefits to
obtaining a good night's sleep, as well as lots of disadvantages to not getting a good night's
sleep. Good sleep may enhance your immune system, improve your cardiovascular health,
 increase our ability to understand and recall things more clearly, and keep our mental health
in check by reducing anxiety and depression symptoms. Sleep, of course, assists us in
managing our weariness; the best thing to do when you're exhausted is to go to bed and
regain the energy you need to go through the day. Most significantly, getting enough sleep
and sleeping effectively helps to avoid obesity, diabetes, heart disease, and a variety of
other disorders. There is no way to deny that there are three things we need to better our
life. A healthy diet rich in nutrients, a regular exercise program, and, of course, a decent
night's sleep every night are all essential. These are the three things that must be instilled
and followed in our life. Sleeping properly offers several health benefits, including
improved cardiovascular health and the prevention of obesity, which may lead to a variety
of other issues. A well-balanced diet rich in nutritional foods, as well as a regular exercise
routine, may help us stay fit and healthy. Sleeping adequately improves our strength and
performance during physical activity. As a result, we should establish a positive cycle for
ourselves. Getting a good night's sleep has a number of advantages. It helps you maintain
your body weight so you don't grow obese, and on top of that, those who sleep well at night
eat less than those who don't, which also helps with weight management. Getting enough
sleep boosts productivity by making you feel more energized and providing you with the
time you require to relax. It also contributes to a positive mood in our life, and adequate
sleep contributes to a positive mood. Sleeping sufficiently permits our thoughts to work
properly and more efficiently. As a result, if we sleep sufficiently, we may think better and
have better memory power.

In our early adulthood, we must all sleep for around 8 hours. It may be an hour less
or an hour more, but consider this: you should spend around one-third to one-fourth of your
day recharging your batteries in order to be ready for the rest of the day. Getting enough
sleep is really important for our mental and physical wellbeing. We may become burnt out
if we do not get enough sleep, and we will be unable to carry out our life as we should. Life
may become unpleasant and full of challenges if you don't have the capacity to accomplish
this. Life can also get complex over time if you don't have the ability to do this. As a result,
we must all take responsibility for our own lives and ensure that we sleep and wake up on
time to avoid mental and physical blocks and hindrances.

Reflection

1. Doing these things for my family helps to reinforce our bond. Aside from helping us live
healthier lives, it tells us about how healthy diets benefit our bodies, how many cups of
water we can drink, and how mindfulness benefits our mental health. Finally,
understanding diet, hydration, and relaxing reinforces our bond while also assisting us in
taking care of our bodies in a multitude of ways, such as eating only healthy shine, raise,
and go foods, staying hydrated by drinking plenty of water every day, and having the sleep
our bodies need.
PostTest

1. B. 6. D. 11. C.
2. A. 7. A. 12. D.
3. C. 8. C. 13. D.
4. A. 9. B. 14. C.
5. D. 10. B. 15. D.