Lesson 1

Physical Fitness
Physical fitness

is the ability of an individual to perform daily activities efficiently without undue

fatigue. People who are physically fit have a reduced risk of acquiring health
problems and possess extra energy and vigor.
Benefits of Physical Fitness

1. Long and healthy life

2. More energy, strength, and stamina
3. Less body fat
4. Stronger bones and firmer muscles
5. Reduced low back pain
6. Sharper mind
7. Improved and developed emotional health
8. Lower risk of being sick or ill
9. Sound sleep
10. Enjoyable life
 Health-Related Components of Physical
Fitness
• Cardiovascular endurance is the ability to exercise your entire body for a long period
of time.
• Muscular strength is the amount of force your muscles can produce. Strength is often
measured by how much force can be applied against a resistance.
• Flexibility is the ability to use your body joints fully through a wide range of motion.
• Muscular endurance is the ability to use your muscles many times without tiring.
• Body composition is the amount of fat cells compared with lean cells
in the body mass. It is usually measured by the percentage of body fat
a person has.
• Organic vigor refers to the soundness of the heart and lungs which contributes to the
ability to resist disease.
 Skill-Related Components of Physical
Fitness
• Agility is the ability to change the position of your body quickly and to control
your body movements.
• Balance is the ability to keep an upright posture while standing still or moving.
• Coordination is the ability to carry out a series of movements or motor tasks
smoothly and efficiently.
• Power is the ability to use strength quickly. It involves both strength and speed.
It is the amount of force a muscle can exert.
• Reaction time is the amount of time needed to move once you realize the need
to act.
• Speed is the ability to perform a movement or cover a distance in a short period
of time.
Health-Related Physical Fitness Test

Battery of Tests Health-Related Physical Fitness

Component to Be Measured

Body Mass Index and Arm Span Body Composition

Sit-and-Reach Flexibility

One-Minute Plank Test Muscular Endurance

Beep Test Cardiovascular Endurance

Seven-Level Sit-Up Muscular Strength

The body mass index (BMI) is a measure of the relative size of an
individual based on his/her mass and height.
1. Compute for your BMI. Follow the given formula. Weight (kg)
BMI = Height (m) x Height (m)
2. Determine your category based on your BMI result.
Skill-Related Physical Fitness Tests

Battery of Tests Skill-Related Physical

Fitness
Components to Be Measured
Shuttle Run Agility
Stick Balance Balance
Wand Juggling Coordination
50-Meter Dash Speed
Ruler Stick Drop Reaction Time
Vertical Jump Power
Lesson 1
Health Information, Products, and Services
Health consumers

 are people who use health information, products, and services. This group
includes the well, the sick, the young, the middle-aged, the elderly, the rich,
and the poor.
 are people who use health information, products, and services.
 Consumer health- refers to the physical, emotional, and
mental well-being of consumers. It involves the
governmental control of health products and services, the
evaluation of quackery and health misconceptions, the
execution of health careers, and the promotion of health
insurances.
 Consumer health services are services provided by
physicians, dentists, and other allied medical
professionals offered in clinics, hospitals, and diagnostic
centers.
Evaluation and Selection of Health
Information, Products,and Services
 Health information and pieces of advice about health
products and services come from different sources. Vast
amounts of health information as well as misinformation
find their way in books, pamphlets, brochures, magazines,
and newspapers or are passed on by word of mouth
through claims, testimonials, and the media.

 If we are to buy wisely from the standpoint of health and

safety, we must consider the following:
Evaluation and Selection of Health
Information, Products,and Services
1. Choose which products and services will be beneficial,
harmful, or useless based on available product details,
experts opinion, and personal judgment.
2. Know the local laws and regulations that protect
consumers.
3. Locate dependable medical, dental, and nursing services.
4. Apply the knowledge acquired with respect to personal
and environmental
health in the purchase of services and of goods.
Before one accepts any form of health
information, he or she should ask
the following:
1. Who are the people or agencies giving the information?
2. What is their reputation in the community?
3. What are their educational background and professional experience in
health sciences?
4. How is the information presented: in an educational and scientific
manner, or in the form of advertised gimmicks?
5. What are their motives? Do they intend to improve health and prolong
life, or to make money?
Unreliable Sources of Health
Information
1. Customs and superstitions of a culture that do not withstand the test
of the scientific method (e.g., jumping during a girl’s first menstruation
or menarche to become tall)
2. Information based on ignorance and prejudice (e.g., all kinds of tea
can make you slim)
3. Information devised by quacks (e.g., balis)
4. Commercialized health information (e.g., herbal medicine types that
are not approved by the FDA)
Reliable Sources of Health Information
1. Licensed Physicians
Medical doctors are still the most credible professionals who can give a valid
medical advise. They were trained in medical schools and hospitals, and
regularly attend conferences to be able to address health issues appropriately.
2. Department of Health (DOH)
The Department of Health is the principal health agency in the Philippines that
is responsible for ensuring access to all Filipinos of the basic public health
services through the provision of quality health care and the regulation of
providers of health goods and services.
3. World Health Organization (WHO)
The World Health Organization is a specialized agency of the United Nations that
is concerned with international public health. It shapes the research agenda and
stimulates the generation, translation, and dissemination of valuable knowledge
and information.
Effects of Irresponsible Purchase and
Misuse of Health Products
1. Health complications
When consumers misuse health products, they are only bound to
inflict further harm on themselves. For example, self-medicating
consumers who are not well-informed about a particular health
product may use medications that have negative side effects, such as
allergies that could further complicate their medical condition. Instead
of getting better, irresponsible users of health products could develop
health disorders, lose organ function, suffer overdose, and acquire
poor health. Continued misuse of health products could also cause a
medical condition that does not originally exist.
2. Loss of time, money, and effort
Most health products effectively work under certain conditions. For
example, a prescribed medicine could heal a certain type of illness
only when taken regularly and at the right dose. People who double
dose or split their medication in half are more likely to lose money,
time, and effort. A person who double doses his/her medication might
suffer overdose; thus making his/her recovery period longer and his/
her expenses higher. The same effect is true for people who cut their
medication in half—longer recovery period and more money spent.
These examples of improper use of health products affect not only the
consumer’s health and recovery period, but also his/her tolerance of
the product.
Health Service Providers- Health service providers are professionals
who are licensed to practice health care under existing laws (i.e., Philippine
Laws).
1. Dentist – A person licensed to take care of the teeth and
gums
2. Nurse – A person licensed to care for the sick, especially in
a hospital
3. Pharmacist – A person licensed to dispense medication and
to
promote safe and effective medication
4. Medical Doctor – A person licensed to treat diseases
5. Medical Technologist – A person licensed to draw, test, and
analyze body fluids and tissues
Health Care Facilities- are places that house amenities,
instruments, and machines used to deliver or practice
health services.
1. A hospital is a major health care facility which provides primary prevention (preventive),
secondary prevention (diagnostic), and tertiary prevention (curative and rehabilitative treatment)
to patients.
a. Primary prevention is concerned with preventing the onset of a disease. It involves
interventions that are applied before there is any symptom of a disease or an injury (e.g.,
seminars, lay fora, vaccination, taking calcium supplements to avoid osteoporosis).
b. Secondary prevention is focused on screening. It is concerned with detecting a disease in its
earliest stage, before symptoms appear, and intervening to slow down or stop its progression. The
assumption is that earlier intervention will be more effective in slowing down or reversing the
disease. Examples of screening tests include the pap test to screen for cancer of the cervix, annual
physical examination, and BP monitoring. Diagnostic tests and machines are also used to detect
illnesses and their veracity.
c. Tertiary prevention is focused on interventions designed to arrest the progress of an established
disease and to control its negative consequences. Health care professionals are prescribing
medications or performing surgery to achieve complete healing. Rehabilitative therapy can also be
done to deliver and restore normal functions of body parts.
2. A clinic or health care center is a facility that focuses
mainly on the care of outpatients. It provides the following
services.
a. outpatient consultations
b. first aid
c. dental procedures
d. counseling
e. psychotherapy
f. immunization
3. A nursing home is a type of residential care that provides round
the- clock nursing care for a certain group of people. They provide
short-term rehabilitative therapies following a surgery, illness, or
injury such as physical therapy, occupational therapy, or speech-
language therapy. Nursing homes offer other services, such as planned
activities and daily housekeeping services. Some nursing homes
specialize in the following:
• Rehabilitation from alcoholism
• Rehabilitation from drug addiction
• Home for terminally ill patients
• Home for the elderly
4. A drug store is an accredited establishment that sells medicines
and other medical goods or paraphernalia. This store can be found
either inside the hospital or as a separate entity in the community.
5. A medical laboratory is a facility where examination of specimens
and laboratory tests are conducted to rule out any possible illness.
Health Care Plans- is a mechanism that provides for possible health
needs including medical and dental coverage, in the future. It is paid
through a scheduled personal contribution or direct salary deduction.
1. PhilHealth is a government agency that enjoins employees both in the
government and in private companies to pay for their monthly contribution
which will be used for their hospitalization. Its general function is to provide
health insurance coverage and guarantee affordable, acceptable, available, and
accessible health care services for Filipinos.
2. Health Maintenance Organizations (HMOs) provide a type of health plan
where individuals employed in a company or are self-employed enroll to make
sure their future medical expenses, including hospitalizations, are secured.
3. A health insurance plan is a prepaid benefit that covers the payment of the
medical and surgical expenses incurred by the insured from illness or injury.
Quackery

 Quackery is the practice of deceitful and unconventional

medicine. It involves the questionable diagnosis of
diseases and the prescription of refuted remedies that are
not medically and scientifically accepted. The person who
performs
 Pseudo-medicine is a term for treatments known to be
ineffective, regardless of whether their advocates
themselves believe in their effectiveness. these health
frauds is called a quack.
The Practitioners of Quackery
1. Albularyo
People in rural areas consider the albularyo as the community’s
general practitioner or the one who gives primary care. The ability
to heal is often associated with a certain supernatural being. As an
albularyo often lacks formal education, his/her skill to heal is based on
hand-me-down practices by the elders in the family. They usually use
bulong (gentle whisper), orasyon (oration), and herbal medications.
Some also use the patient’s pulse to diagnose disease. They also use
rituals, such as tawas and luop. They also believe that illnesses are
caused by creatures called nuno (mound dweller), dwende (elf), and
lamang lupa (creatures who live in soil).
The Practitioners of Quackery

2. Medico
A medico is also a general practitioner who uses folkloric practices
that are integrated with acupuncture, injections, and medications.
They undergo apprenticeship with different healers (mainstream
and traditional). Antibiotics, pain relievers, and steroids mixed
with botanical or herbal medications are given to patients without
precaution. This is a very dangerous practice because of the possible
occurrence of adverse drug reactions and side effects.
The Practitioners of Quackery

3. Mangtatawas or Tawas
The term tawas is derived from the chemical compound, alum which
is composed of aluminum and potassium. Early on, tawas or alum
was used for a diagnostic ritual. It became popular because it can
provide clues about the nature and origin of an illness. Aside from
alum, the mangtatawas also uses candles, eggs, mirrors, plain paper,
and cigarette rolling-paper in the diagnosis of a patient’s illness.
The Practitioners of Quackery

4. Faith Healers
Faith Healers are practitioners who require their patients to have faith
and unwavering belief in divine powers. They claim to have divine
healing powers that are given by God or the Holy Spirit. They use
words, leaves, plants, oils, and other tools to heal.
The Practitioners of Quackery

5. Manghihilot or Hilot
The manghihilot practices the craft of chiropractic
manipulation and
massage for the diagnosis and treatment of muscle-ligament
and
muscle-bone ailments. The hilot’s chiropractic treatment is
poorly science-based, but highly mystery-focused. They
believe that a person
who was delivered via breech birth is destined to this
healing art. The
skill is also believed to be passed on to the next generations.
Why Quackery Is Still Practiced
1. Ignorance
Patients embrace quackery because of their lack of knowledge on the
effects of conventional medicine. They are unaware of the benefits
of going to a licensed doctor and taking medications to relieve their
symptoms.
2. The placebo effect
Some patients, due to their strong belief in quackery, claim that a
certain food or medicine has curative effects, such as pain reduction,
feeling of wellness, and better sleep. This is the effect of a patient’s
subjective opinion on his/her illness. The brain can convince the body
that the treatment, although fake and ineffective, is working.
Why Quackery Is Still Practiced

3. Side effects from mainstream medical treatments

Patients fear the negative side effects that pharmaceutical medications
can cause them. They think that these medications can treat a disease
but can cause another new disease. They think that the treatments
offered by quackery are safer and have no side effects.
4. Distrust of conventional medicine
Many people, for various reasons, have a distrust of conventional
medicine (or of the regulating organizations themselves, such as
the DFA or the major drug corporations), and find that alternative
treatments are more trustworthy.
Why Quackery Is Still Practiced

5. Cost
Some patients just cannot afford conventional medicine; hence, they
resort to a cheaper alternative.
6. Desperation
Patients with terminal illness seek other options to extend their life no
matter how poor the scientific evidence are. Their courage to subject
themselves to these treatments came from testimonials from other
patients claiming that quackery cured their disease
Why Quackery Is Still Practiced
7. Pride
Once a person has endorsed, defended, or invested time and money in
quackery, he/she may be reluctant to admit its ineffectiveness, and still
recommend it to others.
8. Fraud
Some practitioners are fully aware of the ineffectiveness of their
medicine. They intentionally produce fake scientific studies, documents,
and medical test results to mislead potential consumers on the
effectiveness of the medical treatment.
9. Coincidence
Certain self-limiting conditions (medical conditions which resolve on
their own and have no long-term detrimental effects), such as warts and
the common cold, almost always improve in a rather predictable amount
of time. A patient may associate the usage of alternative treatments with
recovering, when recovery was inevitable.
 What Is Complementary and
Alternative Medicine (CAM)?
 Complementary and Alternative Medicine (CAM) is any medical
system, practice, or product that is not thought of as standard
care or care that isbased on scientific evidence.
 Complementary medicine is used along with standard medical
treatments. One example of this is using acupuncture to help
counter the side effects
of cancer treatment.
 Alternative medicine is a treatment used in place of standard
medical treatment.
Integrative Medicine
Integrative medicine is a total approach to care for a patient which encompasses the
patient’s mind, body, and spirit. It combines standard medicine with the CAM practices.
Mind-Body Medicines
Mind-body medicines are based on the belief that the mind is able to affect the body.
Some examples of mind-body medicines are as follows:
• Meditation: Focused breathing or repetition of words or phrases to quiet the mind
• Biofeedback: Using simple machines, the patient learns how to affect
certain body functions that are normally out of one’s awareness (such as heart rate)
• Hypnosis: A state of relaxed and focused attention in which the patient concentrates on
a certain feeling, idea, or suggestion to aid in healing
• Yoga: Systems of stretches and poses, with special attention given to breathing
• Imagery: Imagining scenes, pictures, or experiences to help the body heal
• Creative outlets: Such as art, music, or dance
Biologically Based Practices
This type of CAM uses things found in nature. This includes dietary supplements and herbal
products, such as vitamins and herbs. The following are the ten (10) medicinal plants that
the Philippine Department of Health (DOH) endorses through its Traditional Health Program.
(can be seen in your LMS)
Manipulative and Body-Based Practices
These are based on working with one or more parts of the body. Some examples of these
practices are the following:
• Massage: Rubbing and kneading of muscles and joints of the body with hands especially to
relieve tension or pain
• Chiropractic care: Manipulating the body’s nervous system, particularly the spine and
bones
• Reflexology: Using pressure points in the hands or feet to affect other parts of the body
• Ventosa or Cupping therapy is an old form of alternative medicine in which the therapist
puts special cups on the skin and uses flames to create a vacuum inside the cup. This
practice is done to relieve inflammation and pain, promote proper blood flow, and provide
relaxation.
Energy Medicine
Energy medicine involves the belief that the body has energy fields that
can be used for healing and wellness. Therapists use pressure or move
the body by placing their hands in or through these fields. Some examples
are as follows:
• Tai Chi: Involves slow, gentle movements with focus on the breath
and concentration.
• Reiki: Balancing energy either from a distance or by placing hands on
or near the patient
• Therapeutic touch: Moving hands over energy fields of the body
Whole Medical Systems
Whole medical systems are healing systems and beliefs that have evolved
over time in different cultures and parts of the world. Some examples of
these systems are as follows:
• Ayurvedic Medicine is a system from India emphasizing balance
among body, mind, and spirit. Its key concepts include
universal interconnectedness (among people, their health, and the
universe),
the body’s constitution (prakriti), and
life forces (dosha), which are often compared to the biologic
humors of the ancient Greek system.
Using these concepts, Ayurvedic physicians prescribe individualized
treatments, which include compounds of herbs, proprietary ingredients,
diet, exercise, and lifestyle recommendations.
The majority of India’s population uses Ayurvedic Medicine exclusively
or combines it with conventional Western Medicine, and is practiced
in varying forms in Southeast Asia.
• Chinese Medicine is based on the view that health is a balance in the
body of two forces called yin and yang.
Acupuncture is a common practice in Chinese medicine that
involves stimulating specific points on the body to promote health,
or to lessen disease symptoms and treatment side effects.
Homeopathy uses very small doses of substances to trigger the
body to heal itself.
Naturopathic Medicine uses natural, non-invasive, and self-healing
methods that help the body naturally heal itself. This is based on
folk medicine and not on scientific evidence and studies.