ST.

VINCENT COLLEGE OF CABUYAO

Mamatid, City of Cabuyao, Laguna
S.Y.: 2022 – 2023

SENIOR HIGH SCHOOL DEPARTMENT

MODULE (1st Sem)
PE and Health – 11

I. MODULE 3
TOPIC: Let’s Be Healthy
REFERENCE: DIWA Senior High School Series: Physical Education and Health
(Page 35-45)

II. OBJECTIVES:
At the end of this module, the students should be able to:
a. Enumerate the effects of bad health habits.
b. Enumerate and explain best practices in maintaining good health habits.
c. Write a persuasive essay about maintaining healthy habits.

III. KEY CONCEPT:

Eating Habits, Sleep, and Stress Management

o Eating Habits

The term eating habits (or food habits) refers to why and how people eat, which foods they eat,
and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual,
social, cultural, religious, economic, environmental, and political factors all influence people's eating
habits.
1. Anorexia Nervosa – is an eating disorder wherein a person is abnormally underweight, has
an intense fear of gaining, and an abnormal understanding of body weight, often due to
coping with emotional problems stemming from self-worth.
2. Overeating – causes overweight and obesity. Eating too much, especially processed food
and sugary drinks, coupled with a sedentary lifestyle contribute to weight gain.
Influences on Food Choices:
There are many factors that determine what foods a person eats. In addition to personal
preferences, there are cultural, social, religious, economic, environmental, and even political factors.
1. Individual Preferences
Every individual has unique likes and dislikes concerning foods. These preferences develop over
time, and are influenced by personal experiences such as encouragement to eat, exposure to a food,
family customs and rituals, advertising, and personal values.

2. Cultural Influences
A cultural group provides guidelines regarding acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity and
belonging for the individual.
3. Social Influences
Members of a social group depend on each other, share a common culture, and influence each
other's behaviors and values. A person's membership in particular peer, work, or community groups
impacts food behaviors.
 4. Religious Influences
Religious proscriptions range from a few to many, from relaxed to highly restrictive. This will
affect a follower's food choices and behaviors.
5. Economic Influences
Money, values, and consumer skills all affect what a person purchases. The price of a food,
however, is not an indicator of its nutritional value. Cost is a complex combination of a food's availability,
status, and demand.
6. Environmental Influences
The influence of the environment on food habits derives from a composite of ecological and
social factors. Foods that are commonly and easily grown within a specific region frequently become a
part of the local cuisine.
7. Political Influences
Political factors also influence food availability and trends. Food laws and trade agreements
affect what is available within and across countries, and also affect food prices. Food labeling laws
determine what consumers know about the food they purchase.
Eating habits are thus the result of both external factors, such as politics, and internal factors,
such as values. These habits are formed, and may change, over a person's lifetime.
Improving Your Eating Habits
When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and
some are not so good (“I always clean my plate”). Although many of our eating habits were established
during childhood, it doesn’t mean it’s too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead
to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t
be successful in the long run. Permanently improving your eating habits requires a thoughtful approach
in which you Reflect, Replace, and Reinforce.
● REFLECT on all of your specific eating habits, both bad and good; and, your common triggers
for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.

o Sleep Management

Sleep is essential to everyone’s health. We become effective and productive in our daily
activities.
1. Staying up all night – this is the most common bad sleeping habit of most people.
2. Internet Addiction – social media is massively addictive.
3. Eating Before Sleeping – eating could be one of the things we do that give us comfort
but should be discouraged just before bedtime.

o Stress Management
It is a reaction of the body and mind to unkind or challenging life incidents such as tense feelings,
worry, and discomfort. Most people consider stress as a negative experience but this is not
always the case; can be also positive.
1. Eustress – the positive stress is beneficial in attaining best performance.
2. Distress – the negative stress is detrimental to performance.

Sources of Stress:
A stressor is an event or a situation that causes stressful situations, which seen as risks to the
well-being of a person.
 The four basic sources of stress are environmental, social, physiological, and psychological.
Environmental stressors include the weather, traffic, pollution, and pollens. Social stressors
include competing demands for your time, interpersonal relationships, and financial concerns.
1. Major Life Changes
2. Everyday Problems
3. Physical Surroundings
4. Other Stressors

Here are seven ways to deal with stress:

1. Keep a positive attitude – sometimes the way you think about things can make all of the
difference. Your attitude can help offset difficult situations.
2. Accept that there are events you cannot control – when you know there are times when
you have given all that you can to a situation, it allows you to expend energy where it can be
more effective.
3. Learn to relax – purposeful relaxation, such as deep breathing, muscle relaxation and
meditation is essential in training your body to relax. Relaxation should be a part of your daily
regimen.
4. Be active regularly – being active also helps your body more easily fight stress because it is
fit.
5. Eat well-balanced meals – staying on track with healthy eating habits is a great way to
manage stress.
6. Rest and sleep - your body needs time to recover from stressful events, so sleep is an
important part of caring for yourself.
7. Find your stressors and effective ways to cope with them - remember that you can learn
to control stress because stress comes from how you respond to stressful events.

Prepared by: Checked by:

MARIBEL S. CASIN, LPT KIMBERLY S. MAGBOO, LPT

P.E and HEALTH Teacher SHS Academic Coordinator

Approved by:

TEOFILO H. ORIO JR., LPT, MAEd

SHS Department Head