Lesson 2 - DISCUSSION - PEH 12 3rd Q, 2022 - 2023

Easter College-Senior High School Department ~~~~~~~~~Physical Education and Health 12
Second Semester S.Y. 2022 – 2023 (Third Quarter)
VISION STATEMENT
A premier educational community rooted in the Holy Scriptures and responsive to local and global realities.
MISSION STATEMENT
1. To significantly contribute to the transformation of its stakeholders (constituents) to become responsible
Christian stewards.
2. To sustain a transactional leadership in the nurturance and development of the education ministry of
the Episcopal Church of the Philippines.
3. To advocate relevant quality education and training.
HIGH SCHOOL GENERAL

OBJECTIVES
1. Enhance students’ values that express Christian living in order to promote service, unity and
harmonious relationship among classmates, friends, families and neighbors;
2. Provide opportunities for the development of the physical, intellectual, emotional and intellectual well-
being of its students;
3. Equip students with the basic skills, knowledge and information essential for higher education and/or
self-employment;
4. Further develop thinking, speaking, writing and technical skills to enable them to respond intelligently
and creatively to different life situations;
5. Broaden students’ understanding of the Sciences as sources of pleasure and profit and to heighten
their abilities in using them; and
6. Instill and develop in students, appreciation for and preservation of their rich cultural presentations,
discussions and other related activities.
THE 5 MARKS OF MISSION

1. To proclaim the Good news of the kingdom (EVANGELISM)
2. To teacher, baptize and nurture new believers (TEACHING)
3. To respond to human need by loving service (COMPASSION)
4. To seek to transform unjust structures of society, to challenge violence of every kind and pursue peace
and reconciliation (JUSTICE)
5. To strive to safeguard the integrity of creation and sustain and renew the life of earth (CREATION
CARE)
CURRICULUM GUIDE
(Base on Most Essential Learning Competency-MELC)
1. Self-assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment

participation and one’s diet.
2. Sets Frequency, Intensity, Time, Type (FITT) goals based on training principles to achieve and/or
maintain Health-Related Fitness (HRF)
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most of the days of
the week in a variety of settings in- and out- of the school.
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and or adjust participation or effort.
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during
MVPA participation.
6. Demonstrates proper etiquette and safety in the use of facilities and equipment.
7. Participates in an organized event that addresses health/fitness issues and concerns.
8. Recognizes the value of optimizing one’s health through participation in physical activity assessments.
9. Organizes fitness event for a target health issue or concern.
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THIS MATERIAL IS FOR EASTER COLLEGE SENIOR HIGH SCHOOL STUDENTS ONLY!
No part of this material may be reproduced in any form or by any means or otherwise without the prior written permission of the creator.
Module III
(Health Optimizing Physical Education)
Lesson 2: Recreation and Non-communicable Diseases
I. Course/ Subject Title: Physical Education and Health
II. Schedule of the Subject: Third Quarter
III. Course Description:

 Physical Education and Health offers experiential learning for learners to adopt an active life for
fitness and lifelong health. The knowledge, skills and understanding which include physical and
health literacy competencies support them in accessing, synthesizing and evaluating
information; making informed decision ns; enhancing and advocating their own as well as
others’ fitness and health.
 This course on recreational activities are associated with outdoor, natural or semi-natural
settings. It enables learners to move safely and competently in these settings while making a
positive relationship with natural environment and promoting their sustainable use. It consists of
an array of offerings which learners can choose from.
IV. Course Outcomes/Content or Performance Standards:

 Demonstrates understanding of recreation in optimizing one’s health as a habit; as requisite for
physical activity assessment performance, and as a career opportunity.
 Leads recreational events with proficiency and confidence resulting in independent pursuit and
in influencing others positively
V. Topic: Health-Enhancing Physical Activity
VI. Objectives:
 Identify the benefits of outdoor recreation to your physical and mental health.
 Understand how physical activity affects mood disorder.
 Participate in activities that make you more aware of your surroundings.
VII. Time Frame: January 22 – February 5, 2021
VIII. Learning Experiences:
ENGAGE
Let’s Get Motivated!!!
Activity 2.1: Solo Watch

Direction: find a spot where you can remain by yourself. For 15 minutes, focus on one sense then write
down your observation.
Note: this is not recorded. This activity is just to stimulate your thoughts, feelings and actions.
EXPLORE
Let’s Get Started!!!
Physical Activity and Health

The Greeks long believed in the mental benefits one can get from physical activity. They understood
that a healthy and fit body was positively related to mental and emotional wellness. The Roman poet, Juvenal,
best exemplifies this with the phrase, "Mens sana in corpore sano," which translates to "a sound mind in a
sound body" In addition, the World Health Organization (WHO) defines health as "a state of complete physical,
mental, and social well-being and not merely the absence of disease or infirmity
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The benefits of physical activity on our physical health have been long established. We understand that
physical activity is important for fitness, weight management, and controlling chronic diseases. Regular
physical activity helps people to feel good about them. It also benefits one's health in a number of ways. It
helps reduce the risk of heart disease, stroke, high blood pressure, some cancers, type 2 diabetes and
osteoporosis. Equally important is the relationship between the body and mind. The relationship between
physical activity and mental health has been studied often. Exercise can be used for the promotion and
maintenance of mental health and the management of mental health problems. Figure 2.1 presents the major
categories of mental illness.
Mental illness encompasses all diagnosable mental disorders (USDHHS, 1999). These mental
disorders are quantified by changes in our thinking, mood, or behavior that lead to impaired functioning. Our
focus here will be limited to anxiety, depression, and stress and how physical activity addresses these mood
disorders.
EXPLAIN
Let’s Get Informed!!!
Anxiety
Anxiety is a normal response when a fear-eliciting situation arises. These fearful situations may be real or
imagined, and our natural response would be to "fight" or "flight. We have a "prewired" function for dealing with
dangerous situations. When placed in stressful situations or situations that cause us to be anxious, this system
kicks into gear. This is the fight or flight mechanism. Figure 2.2 illustrates how this mechanism works and our
physiological response.
Figure 2.1: Major Categories of Menial Illness

 Anxiety disorders (panic, post-traumatic stress disorders)
 Mood disorders (depression, bipolar disease)
 Impulse control disorders (attention deficit/hyperactivity disorders)
 Substance abuse
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Figure 2.2: The Fight or Flight Mechanism
Stress
Stress is a "substantial imbalance between demand and response capability, under conditions where
failure to meet this demand has consequences (McGrath in Weinberg & Gould, 2007)." Stress is a response
that includes both a mental reaction (stressor) and a physical reaction (stress response). In a simple model
presented by McGrath (see Figure 2.3), stress is composed of four stages: (1) environmental demand, (2)
perception of demand, (3) stress response, and (4) behavioral consequences (Weinberg & Gould, 2007).
Figure 2.3 Stages of the Stress Process
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In the first stage, this is where an environmental demand is placed on the individual. For example, your
teacher might ask you to climb a high wall. In stage 2, as you look up at the wall and you see your task ahead
of you, you may realize that you are actually afraid of heights and you are worried that you might not be able to
accomplish the task. As you approach the wall, your sense of worry increases and your hands become sweaty.
The mere thought of climbing the wall fills you with intense dread. And when you finally face the wall, what will
your reaction be? Will you stand up and face your fears or will the stress be too much for you that you decide
to not pursue the task?
There are many activities that stress us out. The demands of school, home, and our personal lives can
take its toll and this may overwhelm us at times. The following figure represents the stressors that can affect us
(Figure 2.4).
Figure 2.4: Stressors for Senior High Students
Depression
Depression is a mental disorder notable for negative alteration in mood. This can often accompany
other anxiety disorders and may vary in severity and duration. Depression and depression-related illnesses
has become more common among adolescents. We have all experienced depressed feelings when something
negative happens in our lives: rejection, disappointments, failure, grief, etc. Experiencing these feelings are
normal, if they persist for an extended period of time, they can be serious and lead to major depression. A
person suffering from major depression may be unable to function and may contemplate suicide. There are
several benefits of physical activity on mental health. Physical activity reduces symptoms of depression,
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anxiety, and mood. Regular physical activity prevents the onset of these conditions and increases positive
expectations: fewer emotional barriers, general well-being, satisfaction with personal appearance, improved life
satisfaction, self-worth, and quality of life. Table 2.5 provides a brief summary of mental and emotional benefits
one can get from physical activity.
TABLE 2.5: SAFETY CONSIDERATIONS

 Improved intellectual functioning, academic performance and moods
 Higher scores on self-esteem, self-Concept, self-worth, body image and cognitive functioning
 Effective in treating people who report anxiety, depression, and stress
Currently there is no consensus on how much physical activity is recommended in order to achieve the
benefits for mental health. However, it is widely agreed that the longer one is engaged in physical activity, the
benefits are greater. Be careful though, as excessive physical activity or participating too early in competitive
activities may lead to negative effects.
Cognitive and memory functions decline when we age. However, not all of us are at risk for declines in
mental health. Lifestyle, behavioral, and genetic factors may affect brain health. Participation in physical
activity is one method of preventing memory loss and increasing cognitive function when we become older. If
you have a grandparent or you know someone who is of advanced age, it would be a good idea to encourage
him or her to engage in physical activity to protect his or her mental health.
These mental illnesses can affect our overall well-being. If the illnesses are chronic or persistent,
treatment may be needed. Behavioral therapy, such as counseling or clinical treatments, has been used as
intervention methods and is effective in treating mental illness. Physical activity is also a key treatment for
addressing mental health problems. There has been a positive relationship between physical activity and
mental health. Studies have shown that engagement in physical activity improves mental health, and on the
flipside, studies have also shown that mentally healthy people engage in more physical activity (Kohl & Cook,
2013).
Clinical populations have also benefitted from physical activity. Exercise has been proven to be more
effective than behavioral therapy sessions in improving mental conditions among the youth. Several studies
have shown that engaging in physical activity may help treat children with anxiety, depression, and behavioral
disorders
Physical activity is not only used as a treatment but can be used as a preventive measure against
mental illness and for achieving a positive mental state. Physical activity creates a sense of calm and provides
an improvement in mood, whereas withdrawal from physical activity provides feelings of irritation, slumps in
mood, restlessness, nervousness, and frustration. Regardless of which direction the relationship lies, it is clear
that mental health and physical activity go hand in hand. This greatly emphasizes the role of lifestyle physical
activity in addressing mental health.
Outdoor Recreation and Mental Health

Despite the numerous benefits of physical activity to our mental and physical health, we are more
sedentary than ever. Playtime has been replaced with screen time: children spend more time in front of their
TV sets, mobile phones, tablets or PCs surfing the internet and using social media, watching too much TV or
movies, or playing video games.
As such, playtime is rarely maximized. Children and adolescents do not meet the recommended
amounts of physical activity. It does not help either if a child does not receive enough support from their family.
A parent might be concerned for his or her child playing outdoors because of the perceived dangers, such as
traffic, air pollution, or a potentially unsafe neighborhood. It is unfortunate that children spend less time
outdoors. While regular exercise has shown benefits in physical health, exercise in the outdoors has shown
greater health benefits. Measuring physical activity in an outdoor recreation context is complex, as there are
many variables that need to be considered. However, no one can deny what majority of the research has
shown: that physical activity participation outdoors is beneficial for one's health.
As we are exposed to nature through outdoor recreation activities, we must understand how our actions
affect the environment. Unfortunately, most of the time we are unaware of our actions, and as such, poorly
kept environments expose us to a variety of dangers that could be harmful to our health. These dangers
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include: air pollution, chemicals, excessive ultraviolet radiation in the sunlight, water and food contamination,
secondhand smoke, poor waste and garbage segregation, noise, and inadequate shelter. Our mental and
physical health is affected negatively when we live in toxic or polluted environments. Living in polluted
conditions makes us more cranky, stressed, and less cheerful. In addition, compared to those living in natural
landscapes, it has been found that crime rates, aggression, and violence are higher in urbanized areas.
Living in a highly urbanized city can have adverse effects on our physical and mental health. Exposure
to air pollution and congested spaces can put you at risk for lung diseases. In addition, the constant traffic and
air pollution can make us irritable and cranky. We are not exposed to as much natural scenery as those living
in places surrounded by nature, and as such, we become more disengaged from our surroundings.
This is not to say that urbanized areas are extremely unhealthy. But rather, we must look within our
own cities and find places where we can disconnect from our daily lives and reconnect with nature. Green
environments are needed for a healthy, human habitat.
City engineers decided that placing parks in the middle of urban areas could help address this problem.
Parks play an essential role in providing venues for physical activity participation and are the most readily
available source of nature for those who live in highly urbanized areas.
Eco-cities worldwide share basic characteristics related to healthy ecosystems and living organisms
such as fostering biodiversity and giving residents access to nature for recreation. Bonifacio Global City (BGC)
is an example, as well as the upcoming Clark Green City in Pampanga. South Korea's Songdo International
Business District is the inspiration behind Clark Green City.
The outdoors gives us the opportunity to take a break from our hectic lives. There is more to the
outdoors than fresh air or a change of scenery. The benefits of outdoor recreation on our health have been well
examined. Natural environments such as mountainous or coastal areas or green spaces provide venues for
you to participate in physical activity. Physical activity performed in the outdoors leads to many health benefits,
such as improvements in mood and self-esteem. lt would be good for you to participate in green exercise.
Green exercise is physical activity that is done in the presence of nature (Barton and Pretty, 2010).
Even for just a few minutes, try to step outside of your daily routine and find a spot of green. It can be
an open field, a garden, or even a solitary tree in the middle of a busy city. Just a simple view of the outdoors
can have an impressive effect on your mood. Use Activity 2.2 as a means of finding your own green spaces in
your city.
The outdoors addresses several aspects of our health, such as the physical, mental spiritual, social,
and environmental. Figure 2.6 shows the six components of our wellness.
Aside from the obvious physical health benefits that you can get from participating in recreational
activities, outdoor recreation activities contribute to your mental health. Several studies have shown the link
between activity participation in the outdoors, such as parks, mountains and other 'green spaces' and with
mental health and stress.
Exposure to natural environments has shown positive effects on mood and can lower negative
emotions, Such as anger and sadness. Even as little as five minutes per day can already improve our mood.
The effects are more obvious the longer we stay outdoors. Young people benefit the most from exposure to
outdoor settings. This has been used as intervention programs in order to treat children with mood or attention
disorders.
Exposure to natural environments can have a healing effect on the mind. Similar to physical activity, the
outdoors has been used as therapy in stressful environments, such as the hospital or military settings, and
even chose who work in windowless offices. Natural elements help relieve you from stress from school, work,
or other commitments.
Natural settings also help you make more social connections. You may participate in outdoor activities
with strangers or with family and friends. Participating with family and friends in outdoor recreation activities
strengthens your relationships with them. In addition, outdoor recreation activities also give you opportunities to
meet new people. Social support and positive relationships are essential to your well-being, as they provide
motivation and help relieve stress. Those who have positive relationships are more likely to engage in physical
activity. Table 2.7 provides a summary of the benefits of the outdoors on our health.
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Recreation and outdoor activities help promote social bonds by uniting families, encouraging cultural
sensitivity, and supporting seniors and individuals with disabilities. Recreation provides us with family and
community bonds that last a lifetime
TABLE 2.7: BENEFITS OF THE OUTDOORS TO OUR HEALTH

HEALTH COMPONENT CONTRIBUTION TO HEALTH
Physical Provides opportunities for informal sport and recreation for all skills and
abilities
Mental Nature helps restore fatigue; provides solitude and quiet; provides
venues for artistic inspiration and expression
Spiritual Provides a venue for contemplation and reflection and facilitating a
feeling of connection with our surroundings
Social Helps expand our social network and strengthens our personal
relationships
Environmental Provides clean and fresh air; fosters human involvement in the natural
environment
Take a few minutes to step outside your daily activities and find a spot near nature where you do not
need to think of anything else. Use Activity 2.3 as a guide to reconnect with nature.
It may seem that in order to get the full benefits of health, it is not enough simply to exercise. Rather,
the type of environment where we perform exercises plays an important role. Greater health benefits have
been associated with exercising in green environments than those who exercise indoors or without a view of
nature.
Studies have shown that five (5) minutes of exercise in a "green space" such as a park can improve
mental health. For example, combining activities like walking or biking with nature stimulates well-being.
According to British researchers, the strongest impact was on the young. Evidence from 1,250 people
in 10 studies found lasting improvements in mood and self-esteem. The study was published in the
Environmental Science and Technology Journal.
Many outdoor activities were observed including walking, gardening, biking, fishing, boating, horse-
riding and farming in locations such as a park, garden or nature trail. The biggest effect was seen within have
minutes. A bigger effect was also noted where exercise was done near water such as a lake or river. Study
leader Jules Pretty, a researcher from the University of Essex, stated that those who were generally passive,
or stressed, or with mental illness would surely benefit the most from "green exercise”.
LESSON WRAP-UP
The benefits of physical activity do not just matter for our physical health, but have also shown to be
beneficial for our mental and emotional health as well. Physical activity helps improve the quality of our lives by
emphasizing the unity between the mind and body.
Outdoor recreational activities or "green exercise" have shown to provide more benefits than traditional
exercise. It is important to learn how to disconnect from your daily life and expose yourself to natural
environments. This can have positive effects on your physical and mental health. outeo9
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Lesson 2 - DISCUSSION - PEH 12 3rd Q, 2022 - 2023

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Easter College-Senior High School Department ~~~~~~~~~Physical Education and Health 12

Second Semester S.Y. 2022 – 2023 (Third Quarter)

HIGH SCHOOL GENERAL

THE 5 MARKS OF MISSION

1. Self-assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment

I. Course/ Subject Title: Physical Education and Health

II. Schedule of the Subject: Third Quarter

III. Course Description:

IV. Course Outcomes/Content or Performance Standards:

V. Topic: Health-Enhancing Physical Activity

VII. Time Frame: January 22 – February 5, 2021

VIII. Learning Experiences:

Activity 2.1: Solo Watch

Physical Activity and Health

Figure 2.1: Major Categories of Menial Illness

Figure 2.2: The Fight or Flight Mechanism

Figure 2.3 Stages of the Stress Process

Figure 2.4: Stressors for Senior High Students

TABLE 2.5: SAFETY CONSIDERATIONS

Outdoor Recreation and Mental Health

TABLE 2.7: BENEFITS OF THE OUTDOORS TO OUR HEALTH

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