PHYSICAL EDUCATION AND HEALTH 1
First Quarter
Self-Learning Module
LESSON 1
Aerobic, Muscle Strengthening, and Bone
Strengthening Activities
Physical activity is any movement made by the muscles
of the body that requires exertion of energy such as
running, swimming, dancing, etc.
Exercising is considered physical activity but more
structured and planned.
Regular physical activity promotes a healthy lifestyle as
it improves our health and helps lower risks to illnesses
like cancer, hypertension, cardiovascular disease, and
diabetes
We can at least do 20 minutes per session at first, then
gradually increase it to 60 minutes.
LESSON 2
The Three Energy Systems
Anaerobic A-Lactic (ATP-CP) Energy System - It is
responsible in producing energy for short,
explosive burst of activity.
Anaerobic Lactic (Glycolytic) Energy System - It is an
energy system that supplies energy for medium
to high intensity physical activities.
Aerobic Energy System - It is responsible in producing
energy through the breakdown of carbohydrates
and fats in the presence of oxygen.
LESSON 3
Eating Habits, Sleep, and Stress Management
Eating Habits
Anorexia (an-o-REK-see-uh) 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.
Overeating is also found to be one of the leading causes
of overweight and obesity.
Overweight and obese people often encounter a lot of
physical and emotional struggles in their daily lives.
Sleep Management
Sleep is essential to everyone’s health. Normally, we
need about 6 to 8 hours of night sleep every day to
allow the body to rest and regenerate.
1. Staying up all night
2. Internet Addiction
3. Eating Before Sleeping
Stress Management
We need to deal with the fact that stress is part of our
lives. Stress happens for many reasons – environmental
factors, fatigue, too much work, illness, and loneliness.
It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to
learn how to cope with it the right way. If not properly
dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension,
and even heart disease. One may also perform poorly in
physical activities because of stress. However, while
some may be able to deal with stress, others may not
and resort to ineffective—or worst, unhealthy—means
of dealing with stress.
LESSON 4
Four Types of Eating
Eating is important. We need to eat for us to perform
well.
Fueling for Performance – Athletes follow a structured
diet for good body composition, athletic performance
and recovery. They eat a balanced diet of
carbohydrates, protein, fats, minerals and vitamins to
be effective in their performance.
Emotional Eating – It is habitually consuming large
amount of food in response to emotions instead
hunger. Food is seen as a comfort, stress relief, or
reward to make them feel better.
Social Eating - This is eating with peers just for sake of
being sociable. Peer pressure is the main reason why
one feels compelled to consume more
calories than what it is planned.
Distracted Eating – People who spend more time eating
while watching TV is prone to being overweight, obese
and contract diseases like diabetes and hypertension.
Watching TV and make it as part of lifestyle is unhealthy
as it makes person spend less time in doing physical
activities.