Domingo, Wyhan Kleesha G.

G11-STEM
PHYSIAL EDUCATION

ACTIVITY 1
Smoking
Smoking is a major risk factor for
the development of various
lifestyle-related diseases. The
harmful effects of smoking are
primarily attributed to the
numerous toxic chemicals and
carcinogens present in tobacco
smoke. In that case, smoking can
put you or contribute to a lifestyle
disease, some of these are about
cardiovascular diseases such as
Atherosclerosis which a condition
where plaque builds up in the
arteries. Other than that, are
respiratory disease such as lung
cancer and Chronic Obstructive
Pulmonary Disease (COPD). It can
be also a form of cancer,
reproductive health issues, and
even aging and skin damage.
Poor dietary habits
By depriving our bodies of the
nourishment, it needs can lead to
poor nutrition and eating habits
which can cause different lifestyle
diseases, mostly effect if obesity
by consuming a diet high in
calories, especially from unhealthy
sources such as sugary beverages
and processed food. It doesn’t end
there, because you might
experience these diseases if you
have poor dietary habits such as
cardiovascular diseases, diabetes,
hypertension, blood pressure and
heart attack for too much
consuming of foods especially
those high in cholesterol. You may
also experience cancer,
osteoporosis, digestive disorder
and most importantly, nutritional
deficiencies.
Sedentary lifestyle
A sedentary lifestyle,
characterized by prolonged periods
of sitting or low levels of physical
activity, is associated with an
increased risk of developing
various lifestyle diseases.
Sedentary lifestyle can associate
with poor dietary habits as you can
also experience diseases such as
obesity for not having a workout
and exercise, cardiovascular
diseases, possibility of cancer and
metabolic syndrome. However,
due to the reason of sitting or lying
down for too long, there is a great
possibility to experience
musculoskeletal issues, reduced
cardiovascular fitness, poor sleep
quality and a weakened immune
system that can lead to
immunodeficiency.

ACTIVITY 2
DAY Activity/Type of Workout Number of Minutes/Number
of Repetitions
MONDAY Sweeping the floor 10 minutes ✓
TUESDAY Swimming in beach 45 minutes-1 hour ✓
WEDNESDAY Curl-up 10-20 minutes ✓
THURSDAY Squats 30 times ✓
FRIDAY Jogging 30-45 minutes ✓
SATURDAY Washing laundry 1-2 hours ✓
SUNDAY Playing badminton 2-4 hours (alternately having ✓
a rest)

1. Yes because personally, I have a bus schedule for this week and it’s really hard for me to execute some
exercises or activities that needed full force energy.

2. I might say yes because sometimes I have some free time to do activities that can help me to be physically
active, just like playing badminton and swimming in beach. There might be times that my schedule is hectic to
do exercise but then, I still find time to indulge myself in doing activities that could really help me prevent from
lifestyle diseases at the same time can give me an active lifestyle.

3. First is my schedule in doing my task in academic manner, such as doing papers and school works because in
that case, I really have to allocate a time for my activities to finish those. But then, I can say that sometimes, due
to the influenced of laziness around my personality, I am not able to fulfill and accomplish those physical
activity log. Other reason is the given circumstances day-by-day wherein sometimes, I have to endure my
menstruation period and it factors such as mood swings and so on and so forth. There are also days that the
weather is being playful as it encourages you to just stay in bed all day. A lot of reason why sometimes I can’t
totally accomplish those physical activity log but I guess these things are valid to justify.

4. I believe that adopting a physically active lifestyle involves incorporating regular physical activity into daily
routine. And in order to achieve such things it is important to consider some elements: motivation and positive
mindset, in aiming a physically active lifestyle, it is essential to be motivated and enjoy the activities that you’re
doing in that way it would feel like a less burden due to the positive aura that surrounds you; enjoying activities
is also an essential one because it allows individual to feel their own selves in doing what they really want that
can help boost their active lifestyle, as they say the more you enjoy the activities, the more you feel energetic
and alive; most importantly is consistency, everything can be start by simple activity or work but then, if there’s
no consistency of doing it then it will just be a useless one as if like you’re just exhausted by nothing. It is vital
for everyone to have a consistency in exercising, because achieving goal doesn’t go in one day, rather it takes
time for every individual to achieve it and in order for that to happen is to have a consistency in doing things.
There are still more things needed in order to achieve physically active lifestyle and some of them are flexibility
and mobility, positive environment, safety consideration, time management, lifelong perspective and positive
mindset.

ACTIVITY 3
1. First thing and foremost, it is important to consider and validate what beliefs he has in order for me to get his
attention and interest before I introduce to him what would be the best and great possibilities that can alter his
mindset regarding exercising. After that, it would be better if I’ll introduce to him, first, the mentality of pain
management and time efficiency wherein it's true that some discomfort can be associated with starting a new
exercise routine as this training releases endorphins, natural painkillers that can improve mood and reduce pain
perception. Other than that, I can tell him that exercising is not a one-day big shot, rather it is a continuously
routine that individual must set in order to reach the goal. Exercise is truly a painful and time-consuming,
however, the results that you will get is what matter most because by having exercise, there are various benefits
that Carlo will have such as it can improve your brain health, help manage weight, reduce the risk of disease,
strengthen bones and muscles, and improve your ability to do everyday activities. On the other hand, offering to
join him in activities or exploring different forms of exercise together can make the process more enjoyable and
motivating for him. Ultimately, emphasizing the positive impact on both physical and mental health may help
Carlo see exercise as a valuable and worthwhile investment in his overall well-being.

2.I can inform Gail what I have read in one article about stretching after a training exercise. They say after
exercise, your blood is heavy in your extremities and your heart rate is usually elevated. The purpose of the cool
down is to return your heart rate close to resting. Stopping quickly without a cool down can result in light-
headedness, dizziness and/or fainting. And as the stretching is a part of proper cool down routine. The benefits
of static stretching include relief from cramping, improved range of motion in the joints, decreased risk for
injury and a decrease in the delayed-onset of muscle soreness or what they usually called DOMS. Stretching can
also be very relaxing, both physically and mentally. I will tell to Gail that 10 minutes is not an intense work to
do compared to the benefits that he would get if he’ll stop complaining and just follow the command of the
coach. It would be better not to skip this last part of routine in training session because at the end of the day,
you’ll still be benefited from that activity.

3. First thing that I will do is to remind him about the definition given for the word ‘health’ which means to
move more and eat well. He is may correct in eating well for he mentioned that he keeps in shape by eating the
right food, but then, this only assess that he’s not totally in a healthy condition because he doesn’t have proper
exercise for his physical body and with that it would be really difficult for him to monitor his physical health. In
that case I will tell him the importance and various benefits about exercise that might alter his mindset regarding
exercise training. Exercising mostly focused in physical aspect— (however, this can also positively affect the
mental, emotional, and environmental aspect of individual’s life) — which can offer unique benefits that go
beyond what nutrition alone can provide. Some of these contributes to cardiovascular health, muscle strength
and flexibility, bone and joint health and even the enhancement of energy levels. Approaching the conversation
with understanding, support, and a focus on the additional benefits of exercise can help and encourage my
brother to consider incorporating physical activity into his lifestyle for a more holistic approach to health, and
this will start by telling him the most important statement about health, it is to have balance routine of eating
well and moving more.