THE PHYSICAL SELF

MODULE 3
Learning Outcome

✓ Suggest ways on how to improve body image and enhance self-esteem

Learning Objectives

a. Identify the physical changes that take place with the development of the
primary and secondary sex characteristics

b. Explain the factors that influence body image and self-esteem

 The physical self includes physical development, attractiveness and characteristics which are
the defining features about a person's body physique, face, hair, nose or the color or the skin which
are indicators of fertility and health. The society in which we live shapes us in many ways. Shaping
which may result to inevitable views that may range from positive to negative. However, amidst all this,
one thing that must always be kept in mind is the thought that our body is the best work of art there is.
The immensity and complexity of the development of human body opens the need for a discussion on
how people may be able to care for themselves, as well as be aware of their own physical body.

PHYSICAL DEVELOPMENT

The age of puberty is the stage of physical transformation from childhood

to adulthood. This signifies the beginning of the biological and physical "growth
spurt" and development characterized by the changes in weight and body
composition during adolescence. A normal individual grows taller and heavier
and becomes more adult-like. Awkwardness as various body parts grow at
different rates.

Females gain weight between 7-25 kilos during puberty and slows down at the
time of the first menstrual period and continue until late adolescence.

Male teens gain 7-30 kilos during

puberty. As much as 25% of the final
height is gained during puberty.

Two important factors that affect our physical

development are the primary sex characteristics and
secondary sex characteristics. The primary sex
characteristics which are already present at birth refers to
changes of the sexual organs that are directly concerned
with reproduction. Nocturnal emission for boys and
menarche, first menstrual cycle for girls are indicators of readiness for reproduction. Secondary
changes and features that appear during puberty sex characteristics refer to visible changes and
features that appear during puberty which are not directly part of the reproductive system. The
development of secondary sex characteristics are usually earlier in girls than in boys.

Table 3.1. Secondary Sex Characteristics

Boys Girls
Body becomes muscular Enlargement of breasts
Growth of body hair, including underarm, Growth of body hair, most prominently
abdominal, chest hair, and pubic hair underarm and pubic hair
Greater mass of thigh muscles in front of the Greater development of thigh muscles at the
femur back of the femur
Shoulders prow broader than hips Hips grow wider than the shoulder
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 Lower body far percentage than prepubescent
or adult females or prepubescent males on
average
Enlargement of larynx (Adam’s apple) and
deepening of voice
Change distribution in weight and fat; more
subcutaneous fat and fat deposits, mainly
around the buttocks, thighs, and hips
Voice becomes melodious

PHYSICAL ATTRACTIVENESS

What makes a person attractive to others?

Are there universal standards for physical attraction?

What factors do we consider for person to be attractive?

Physical attractiveness is the degree to which a

person’s physical features are considered pleasing or
beautiful which implies sexual attractiveness or desirability.
Proximity, similarity, and reciprocity are some of the factors
that affect physical attractiveness. This includes universal
perceptions across cultures along with the individual’s view
of himself. Positive characteristics such as intelligence and
honestly are also attributed to physically attractive people.

Everyone aim to be physically attractive. You feel good and happy all throughout the day if you
are confident of how you look. While we go for the saying “beauty is in the eye of the beholder" and
public opinions vary, you can still improve and make yourself more attractive.

What Makes a Woman Physically Attractive

1. Stay in Shape:

a. Get exercise. Scientific studies have shown that one of the strongest traits of physical attractiveness
is a healthy BMI (Body Mass Index). BMI is the amount of fat in the body in relation to height and
weight which can be maintained by regular exercise

b. Eat healthy. Being healthy requires more than just exercise. A well- balanced diet is a crucial part
of being healthy. Eating healthy means eating foods high in carotenoids, which are the natural
chemical compounds that gives yellow, orange, or red fat-soluble pigments to plant parts. Avoiding
processed food will also help in keeping a person fit and helps in general wellbeing. Drinking a lot of
water do great things for the skin.

2. Maintain good hygiene. To be physically attractive, you should make a daily effort to keep your
hygiene in good health. Smell good.
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3. Get enough sleep. Getting at least six to eight hours of sleep every night will bring a variety of
benefits to your life, many of which result in your attractiveness. Getting enough sleep decreases
obesity, illness, less stress and better mood regulation.

4. Smile. It takes few muscles to smile than to frown. A woman who keeps smiling is more
approachable, likeable and physically attractive.

5. Develop the right attitude. Show yourself in a way you expect other people to see you. Be happy.
Exercise positivity. You are more if you see yourself in the bright side.

6. Cultivate a sense of humor. A sense of humor makes you attractive for more than one reason.
Laughter is said to be the best medicine. Laughter releases a chemical called Serotonin, which is the
cause of our good moods.

Keeping Men Physically Attractive

In the past, men are attractive to women if they are financially stable and committed to the
relationship.

Previous researches in what women find attractive in men have shown that they are focused on
their earning compatibility and their commitment to the relationships. However, in recent researches,
effort has been driven into finding out what women find physically attractive in men.

1. Get enough sleep to keep your face attractive. Adults between the ages of 18-64 require
seven to nine hours of sleep per night, while teenagers require eight to ten hours of sleep. Lack
of sleep can cause more wrinkles.
2. Maintain a clean haircut. Consider getting a new haircut that can best complement your facial
features.
3. Keep your skin clear. Clear skin indicates that someone is healthy and happy. Acne prone
skin can be a turnoff for some people.
4. Dress appropriately to feel confident. Keep your clothes neat and clean. Do not overdress,
wear clothes that will make you feel good and comfortable.
5. Be yourself. Being yourself also plays a key role in how other people perceive you
6. Maintain good posture. Keep good posture by being aware of how you sit or the stand. Bad
posture shows a lack of confidence and makes you less attractive to others.
7. Maintain good hygiene. If you smell good, you feel good which increases your self -
confidence. People tend to stay away from you if you smell bad or look dirty.

Body Image and Self-Esteem

How do you describe yourself physically? Are you too short?

Too tall? With too curly hair? With flat nose? With dark skin?

Body Image refers to how attractive you perceive yourself.

It is one part of your self-image that becomes the focus of your
attention when you reach the age of puberty where you undergo
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several changes as a result of the development of secondary sex characteristics. Poor body image
comes from negative thoughts and feelings about your appearance.

As your body changes, your image also changes which may not be all physically attractive that
can bring down your self-esteem.

Having a positive body image means feeling pretty satisfied with the way you look, appreciating
your body for its capabilities, and accepting its imperfections.

Body Image is a major factor in self-esteem. Self-esteem is made up of thoughts about self-
worth and how much you feel other people value you. It is important because feeling good about you
can affect your mental health and how you behave and it is not fixed. It can change, depending on the
way we think. Over time, habits of negative thinking about ourselves can lower self-esteem. A person
with poor self-esteem often relies on how he is doing in the present and how he feels about himself.
Compliments from friends and other people to counteract the negative thoughts and feelings that
oftentimes bother them.

People with a high self-esteem tend to be more realistic and have better knowledge of
themselves. They are aware of their strengths and weakness. They can easily adjust themselves,
hence, find friends that will appreciate them for who they are.

By age 18, girls and boys are more satisfied with their bodies than they were in their earlier
teens. But not everyone’s body changes at the same time or even at the same place. It takes time for
some people to feel comfortable in their changing bodies.

A boy who grows up as the tallest or the shortest from his group feels awkward and become
conscious. A girl may develop the same feeling. Adolescent females tend to be more preoccupied with
the weight and slimness than adolescent males. Adolescent males may want to Increase body mass.
Developing a positive body can probably like and accept yourself the way you are, even if you don't
fit some media "ideal." This healthy attitude allows you to explore other aspects of growing up, such
as developing good friendships, becoming more Independent from your parents, and challenging
yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem. For example, if you
make a mistake, you might want to say, "Hey, I'm human instead of “Wow, I’m such a loser" or not
blame others when things don't go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong,
and in control of your life. A positive attitude and a healthy life style (such as exercising and eating
right) are a great combination for building good self-esteem.

Tips for Improving Body Image

1. Recognize that your body is your own, no matter what shape or size it comes in. Try to focus on
how strong and healthy your body is and the things it can do, not what's wrong with it or what you
feel you want to change about it. If you're worried about your weight or size, check with your
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 doctor to verify that things are okay. It's no one's business but your own what your body is like.
Ultimately, you have to be happy with yourself.

2. Identify which aspects of your appearance you can realistically change and which you can't.
Humans, by definition, are imperfect. It's what makes each of us unique and original! Everyone
(even the most perfect-seeming celebrity) has things that they can't change and need to accept,
like their height, for example, or their shoe size. Remind yourself that real people aren't perfect

3. If there are things about yourself that you want to change and can, do this by making goals for
yourself. For example, if you want to get fit, make a plan to exercise every day and eat healthy.
Then keep track of your progress until you teach your goal. Meeting a challenge you set for
yourself is a great way to boost self-esteem!

4. When you hear negative comments coming from within, tell yourself to stop. Appreciate that each
person is more than just how he or she looks on any given day. We're complex and constantly
changing. Try to focus on what's unique and interesting about yourself.

5. Try building your self-esteem by giving yourself three compliments every day. While you're at it,
every evening list three things in your day that really gave you pleasure. It can be anything from
the way the sun felt on your face, the sound of your favorite band, or the way someone laughed
at your jokes. By focusing on the good things, you do and the positive aspects of your life, you
can change how you feel about yourself.
Some people with physical disabilities or differences may feel they are not seen for their true
selves because of their bodies and what they can and can't do. Other people may have such serious
body image issues that they need a bit more help. Working with a counselor or therapist can help
some people gain perspective and learn to focus on their individual strengths as well as develop
healthier thinking.

Now that you have read the text above, it is expected that
you are ready to answer the following exercises. Please
answer them with sincerity.

Directions: Fill out the table below by listing the common

Activity secondary sexual male and female characteristics.

Male Secondary Female Secondary

Sexual Characteristics Sexual Characteristics
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a. Where you able to experience the same changes? Why?
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b. How does society influence an individual’s body image and self-esteem?

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Directions: In your own words, suggest at least five ways on

Let’s Apply! how to improve one’s body image and enhance
self-esteem.

1. _________________________________________________________________

2. _________________________________________________________________

3. _________________________________________________________________

4. _________________________________________________________________

5. _________________________________________________________________
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 Compiled by:

Susan F. Frogosa, Ph.D.

Charry F. Mayuga, LPT, MA
Anjely M. Lanzaderas
Professors/Instructors

REFERENCES
1. Alata, E. P., Caslib, B. N., Pawilen, R. A., & Serafica, J. J. (2018). Understanding
the Self. Manila City: Rex Book Store.

2. Cortez, L. T., Espiritu, A. F., Marasigan, J. B., Miranda, M. c., Montalbo, A. F.,
Paragas, E. T., . . . Sanchez, M. T. (2018). Understanding the Self. Malabon City:
Mutya Publishing House, Inc.