MODULE 2:

Health Behaviors , Health Risk

Factors, and Different Types of
Eating
For years, the diagnosis and treatment
of illness have been the focal point of
early health professionals.

In various research have been done

discover cures different KINDS OF
DISEASES. Treatment helps one cure
illness while prevention helps a person
avoid future illness.
The focus of this MODULE is on
CHANGING PERSONAL
BEHAVIOURS AND MAKING GOOD
LIFESTYLE CHOICES.
HEALTHY
LIFESTYLE
CHOICE

-isactive and well-

balanced in terms
physical activity,
healthy eating,
relaxation, sleep,
and personal
hygiene.

As seen in FIGURE 2.1,there are 4 MAJOR FACTORS that

contribute to early death.
HEALTH
LIFESTYLE- choices
not only reduce your
risk of disease disease-
related death but also
improve your wellness .
Smoking abstinence, for
instance, reduces risk of
cardiovascular disease
and cancer
 ENERGY NEEDS

On this topic we need to understand energy expenditure and estimating

energy needs.
In order to have rough estimate your energy needs, weight, age,
height and gender to be considered according Harris Benedict
equation.

For this discussion,Harris Benedict equation will be used to find out

resting
The RMR is level of energy required sustain basic functions of body such as
breathing.

Men:
RMR= 66.5 +[13.7*W] + [5.0* H] –[6.8X*A]

Women:

RMR= 655.1=[9.56* W] +[1.85 *H] –[4.7* A]

SAMPLE:
A35= year old female who weights 125 pounds [56.82 kilograms] and stands
5 foot , five inches tall [165.1 centimeters] would have RMR of 1339 kcal.
 EATING HABITS
Nutrition Facts
label found on most food packages. This
label gives you information about the food's
serving size and content, including nutrients
like carbohydrates, proteins, fats,
vitamins, and mineral
The Nutrition Labeling and Education Act of 1990
(NLEA) in the United States mandated that most
packaged food should have nutrition labeling, and that
nutrient content claims and approved health claims
could also be placed in the food packaging. Various
food manufacturers, however, practice nutrition
labeling. Such labels are often found at the back of
food packaging.
According to the Food and Nutrition
Research Institute (FNR), a Nutritional Facts
label in food packages must contain the
following:

• The serving size in both household and

metric measures, which shows how much of
the product a person actually eats.
•The amount of calories from the product.
• The amounts of nutrients and their percent daily
values (% DV); the % DV shows how food fits into
one's overall daily needs (For instance, if the
percent daily value of food for fat is 25%, the
remaining 75% can be obtained from other food
eaten throughout the day.)
Number of calories per gram of
fats, carbohydrates, and proteins
In 2014, the Food and Nutrition Research
Institute-Department of Science and
Technology (FNR-DOST) recommended
that Filipinos ages 13-19 must consume on
average 55-70 percent carbohydrates, 20-
30 percent proteins, and 10-15 percent fats
on a daily basis.
The amount of glycogen stored in the muscles
and liver partially determines how long you
can continue to exercise at moderate to high
intensities. If your glycogen reserves are not
replenished or if you have less time in-
between your exercise sessions, the length of
time you will be able to exercise at moderate
to high intensities will be shortened
significantly.
The body needs between 24 and 48 hours to
replace completely depleted glycogen stores.
You can also increase your glycogen reserves
by eating more carbohydrates. People who
engage in intense sports for several hours
each day should maintain a high
carbohydrate diet.
This means that the carbohydrates
consumed must be 60 percent or
more of the person's energy
intake. Thus, food fuels
performance
A normal diet typically supplies sufficient
protein which ideally supplies about 15 percent
of the body's energy. High-protein diets or
protein supplements nowadays have become
popular, but they are unnecessary and may lead
to kidney problems. In addition, an adequate
supply of vitamins and minerals, which can be
achieved through a balanced diet, is essential
to sustain body functions
 TYPES OF EATING
1.Fueling for Performance. This type of eating is usually
associated with athletes, who not only plan their training
regimens but also their daily food intake so that they can
perform at optimum levels during competition. Athletes
and people who regularly engage in high-intensity
activities need to consume the right kind and amount of
food to ensure peak performance whenever necessary.
2. Emotional Eating. Some people are
either motivated or not motivated to eat
depending on their mood. This type of
eating is commonly known as emotional
eating. The following questions will help
you determine if you are affected by
emotional eating.
3. Social Eating, Eating can be associated and
influenced by traditions. Generally, people associate
eating with celebrations, holidays, family gatherings,
and religious traditions. There are a number of
festivals and celebrations in a year here in the
Philippines. In one study, it was noted that children's
food choices are influenced by social suggestion. In
that same study, it was discovered that a child's food
choice is significantly affected by the influence of an
older child, a peer, or a fictional hero.
4. Eating Out of Habit or for Recreation or Habitual
or Recreational Eating. Eating may also be associated
with particular circumstances or sports events. Some
people, even if they are not hungry, eat snacks when
they watch TV or when they get home from work or
school because doing so has become a habit.
Similarly, some people eat dessert even after a
satisfying meal because they have gotten used to
doing so.
SLEEP
Sleep plays a major role in ensuring the good health and
well-being of an individual. Sleep recharges a person's brain,
helps repair cells, and helps the body release important
hormones. However, many still overlook the importance of
sleep as one of the factors in staying fit and healthy. Sleep
deprivation or loss can make a person feel cranky, decrease
alertness, and trigger feelings of stress, anger, and sadness.
 Research by the National Sleep Foundation found
out that sleep loss, regardless of age, reduces learning
memory and physical performance and affects mood.
An hour or two of sleep loss actually matters, even to
you as students. Diabetes, obesity, and some
cardiovascular diseases are linked to long-term sleep
loss. When a person does not get adequate sleep, the
body tries to compensate by fueling itself with food.
This implies that you eat about 500 more calories a
day than usual, which can result in obesity, heart
disease, and diabetes.
 Nowadays, many people including you, most likely
do not get enough sleep mainly because of the many
activities that one can engage in-doing school work,
watching TV, playing computer games, surfing the
World Wide Web, hanging out with friends, and
participating in extracurricular activities, among
others. But no matter how hectic your schedule may
be, it is imperative that you find a way to get
adequate sleep. Remember that your body and brain
need to rest as well.
HERE NOW ARE SOME PRACTICAL WAYS
TO ESTABLISH BETTER SLEEPING HABITS:
 Establish a routine for sleeping and waking times, including weekends, and
then stick to it. For instance, always sleep at nine in the evening and then
wake up at six or seven the next morning. Follow this routine every day,
even during weekends.
 Ensure that your sleeping area is conducive for sleeping, which means it
should be quiet, well ventilated, and free from possible distractions.
 Get regular exercise, but make sure your exercise sessions are not close to
your sleeping time.
 Avoid caffeinated drinks and sweet food in the evening.
 Turn off or put into silent mode your electronic devices before you sleep.
STRESS MANAGEMENT
Periods of stress probably haunt you at times. The term
stress becomes colloquial whenever someone is in great
distress, or is experiencing exhaustion, whether physical,
emotional, or intellectual. Long-term consequences of
stress can lead to health problems and prevent you from
experiencing a good quality of life. Thus, everyone
should keep in mind that stress affects all people in
various ways. The good thing, though, is that there are
several ways to manage stress.
Renowned stress researcher Hans Selye defined stress as the
"nonspecific response of the body to any demand or change." Selye
called this response general adaptation syndrome. He described the
general way in which people respond when they experience a
stressor, or something that causes or contributes to stress.
Furthermore, stress is the body's reaction to difficult or demanding
circumstances. Stressors can be physical (e.g., pain, thirst, hunger,
illness), emotional (e.g., worry, fear, anger, love), or social (e.g.,
relationships, peer pressure). Some stressors such as flying, taking a
test, speaking in public, and facing schedule or financial demands
are common to many people.
I. BREATHING AND STRESS
MANAGEMENT
 Equipment requirements: Soothing music, if desired
 Introductory activity: Breathing is one of the body
functions that is both voluntary and involuntary. Discuss
what happens when students like you feel stress. How do
you feel inside? What happens to your breathing when you
are stressed? Do you know that breathing exercises help
calm the nervous system and improve thought clarity?
Directions: You need to sit comfortably on the floor or in a chair, if in a
classroom, and close your eyes. Focus on your breathing and observe if it is fast
or slow, and if it is deep or shallow. Here are three breathing practices to help
manage stress:
1.Sigh breath: Slowly breathe in through the nose until your lungs are completely
filled with air. Then exhale out through the mouth in a sigh until your lungs are
completely empty of air. Repeat three to five times.
2. Four-count breath: Take a cleansing breath in and out through the nose.
Beginning on the next inhale, you will breathe in slowly for a count of four. You
will then exhale slowly for a count of four. Repeat five to 10 times.
3. Thought speedometer: You need to take a cleansing breath and focus on how
you feel when you exhale. With your eyes closed, you will visualize a
speedometer in a car. You need to visualize the needle of the speedometer
pointing to the "speed" that represents the current state of your thoughts and
emotions.
I. Mindfulness
Merriam-Webster dictionary defines mindfulness as "the
practice of maintaining a nonjudgmental state of heightened or
complete awareness of one's thoughts, emotions, or experiences,
on a moment-to-moment basis." It is essentially similar to "being
in the moment." Too many times, people catch themselves
dwelling on the past, overthinking about "what ifs," or dreaming
about the future. But while learning from or reminiscing the past
and planning for the future are normal and at times important,
people still need to bear in mind that the here and now is just as
vital.
 PHYSICAL ACTIVITY ASSESSMENT
PERFORMANCE
In the academe, there are measurement tools to objectively
gauge whether the students understood the lesson or attained the
expected learning outcomes. The same holds true for physical
activity involvement. Whether you are involved in a sport, a
hobby, or any physical activity, it is prudent to incorporate
metrics to determine whether progress has taken place. Doing so
will let you truly find out if you have achieved your fitness goals
or if you need to improve your program for better performance
and results.
Correct assessment of physical activity is important as it helps in
determining the health benefits of physical activity engagement.
Physical activity is often measured using the following:
Questionnaire (survey)- These include questionnaires, diaries, logs,
and recalls. Self-report tools or instruments are the most widely used
tools to assess physical activity including self- or interviewer-
administered questionnaires, recalls, and activity diaries. A self-report
is the most economy friendly and easiest way to gather data of
physical activity from a huge number of people in a short time.
Limitations are difficulty in defining the frequency, duration, and
intensity of physical activity, getting all domains of physical activity,
social desirability bias, and cognitive demands recall.
2.Objective measures-These include motion sensors,
accelerometers, and pedometers, heart rate (HR) monitoring,
direct observation, and doubly labeled water (DLW).
Objective measures of physical activity are very reliable and
valid, and based on systematic processing of data. However,
objective measures are often expensive because of the tools
needed, and are very time consuming to process Experts
advise using direct observation and direct measurement
assessment using objective methods over a long period of
time.