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St. Catherine’s College, Inc.

6019 Carcar City, Cebu
BASIC EDUCATION DEPARTMENT
School Year 2022-2023

Physical Education and Health 1

LEARNING MODULE
Quarter 2 - Week 6

Review Session for the Second Quarter Assessment

MR. RONIE B. CUI

Module Writer/Teacher

Key Concepts

 Health – Enhancing Physical Activity

- Sleeping, Eating, Physical Activity, Stress Management
 Lifestyle Diseases

Student’s Name:

__________________________________________

No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.
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Name: ___________________________ Grade and Community: ______________________

A blessed day dear student! This contains some review and pointers
for our upcoming 2nd Quarterly Exam. Please do read and have some
review. So, good luck and please get started.

Session 1: Review & Pointers for the Second Quarterly Assessment

Type of Test: Multiple Choice, True or False and Short Answer

 Health – Enhancing Physical Activity

- Sleeping, Eating, Physical Activity, Stress
Management
 Lifestyle Diseases

Health – Enhancing Physical Activity

- Sleeping, Eating, Physical Activity, Stress Management

Sleeping Habits
Getting an average of eight to ten hours of sleep a night is important to our health. Both the
quantity and quality of your sleep contribute to how you feel and function during the day. A
restful sleep impacts on your energy level during the day and keeps you alert, while habitual
sleep deficits negatively impact on your mental functioning, mood, and inevitably your health.
Sleep deprivations decreases your reaction time, increases irritability, and causes hormonal and
metabolic changes that parallel the aging process. Inadequate sleep impairs your immunity and
increases your risk for obesity, hypertension, and depression.

Eating Habits
Healthy eating habits means making choices about what you eat for the purpose of providing
our body with nutrients that improve or maintain good health. It essentially involves eating the
right kinds of food in the right amounts in accordance with experts’ recommendations. Both the
quality and quantity of foods are central not only to the prevention of diseases, but proper
nutrition also forms the foundation for physical activity. Healthy eating is going to be a struggle
though because the reality is healthy choices are not always easy. The important thing is that
you have made a choice to be actively engaged in adopting healthy eating habits and a
physically active lifestyle.

No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.
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Physical Activity
According to the U.S. Centers for Disease Control and prevention, “regular physical activity (at
least 60 minutes daily) builds healthy bones and muscles, improves muscle strength and
endurance, reduces the risk for developing chronic disease risk factors, improves self – esteem,
and reduces stress and anxiety among children and adolescents. Beyond these known health
effects, physical activity through physical education, school-based or extra-curricular sports,
physical activity after school and during recess have found positive associations with academic
achievement, cognitive skills and attitudes and classroom behavior.

Stress Management
Hans Selye coined the word ‘stress’ which he defined as “the nonspecific response of the body
to any demand made upon it” (1976). Events that disrupt this homeostasis or equilibrium are
called stressors. Our reaction to this stressor is referred to as the stress. Stress includes both a
mental reaction (stressor) and a physical reaction (stress response). Common examples of
stressors among college students are exams, grades, deadlines, procrastination, traffic, and
unfair or demanding teachers. Physical symptoms can manifest as headaches, neck and back
pains, upset stomach and indigestion; while psychological indicators include inability to
concentrate, anger and hostility, restlessness and worry, insomnia and frustration. When we
perceive the stress as negative, it is known as distress which produces suffering and anxiety;
but when it motivates us to produce helpful outcomes, which in turn fulfills us, it is called
eustress. What is central to good health is the presence of eustress and the limitation of
distress to a level in which the body can adapt. Acute stress is associated with reduced
concentration, decreased memory, poor self-control, and low self-esteem (ACSM,2011). Chronic
stress, or prolonged exposure to a stressor can wear down both the mind and the body
resulting in weakened immunity and increased susceptibility to cardiovascular disease, obesity,
and disorders of the digestive system (Kotecki,2011: ACSM, 2011)

Regular participation in exercise can be therapeutic when it comes to managing stress.

1. It reduces body’s stress hormones such as adrenaline and cortisol which remain
elevated when the body’s stress hormones such as adrenaline and cortisol which remain
elevated when the body experiences a stressor. By expending these through exercise,
these biochemical are flushed out of the body.
2. Exercise stimulates the production of endorphins, which are the body’s natural
painkillers and mood elevators. They are responsible for the ‘runner’s high’ or feeling of
euphoria, and for the feelings of relaxation as they diminish the perception of pain.
Endorphins are neurotransmitters that transmit electrical signals within the nervous
systems.
3. Exercise engages the different body systems-cardiovascular, renal, muscular, central,
and sympathetic nervous systems much more closely than usual. These are the same
body systems which are involved in dealing with stress, thus, exercise parallels the
body’s response to a stressor. In this way, exercise not only strengthens the body but
enhances its ability to respond to stress. Finally, it is easier to deal with stressor when
we are healthy from regular physical activity.

Lifestyle Diseases

No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.
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What are Lifestyle Diseases?

Lifestyle diseases are defined as those health problems that react to changes in lifestyle. All
lifestyle risk factors have one common property: they make breathing heavier and body O2 low.
Cell hypoxia is the driving force of lifestyle diseases.

What Causes Lifestyle Diseases?

Controllable Factors: Certain habits, behaviors, and practices such as poor eating habits,
inactivity, or smoking.  Factors that we cannot control such as age, gender, and heredity

Improper Lifestyle

Over eating  Excessive consumption of fats  Smoking  Drinking  Chewing tobacco 

Sedentary life style  Lack of exercise
Types of Lifestyle Diseases
Disease Risk factors
Heart disease Smoking, high BP, elevated Cholesterol,
diabetes, Obesity, physical inactivity, Ty-A
personality
Cancer Smoking, alcohol, solar radiation, ionizing
radiation, work-site hazards, environmental
pollution, medications, infectious agents,
dietary factors
Stroke High BP, Elevated cholesterol, smoking
Diabetes Obesity, diet
Renal Tubular Acidosis (RTA) Alcohol, no-use of seat belts, speed, roads
Cirrhosis Alcohol
Depression Stress, Work life tension, No activities
Musculoskeletal Diseases Awkward work posture, prolonged activities,
segmental vibration

Heart Diseases
 Your heart and blood vessels make up your cardiovascular system.
 The diseases that result from damage to your heart and blood vessels are called
cardiovascular diseases.
Types of CVDs: heart attack, atherosclerosis, and high blood pressure.

Risk Factors for Heart Diseases

Controllable

1. Tobacco Use
2. High Blood Pressure
3. High Cholesterol
4. Sedentary Lifestyle
5. Excessive Weight
6. Stress

No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.
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7. Drug and Alcohol Use

Uncontrollable

1. Heredity
2. Gender
3. Age

Cancer
 Cancer- a disease caused by uncontrolled cell growth
 More than one million people in the United States are diagnosed with cancer every
year.  Cancer is the second leading cause of death
 Cancer is more common in adults, but teens can get some forms of cancer.
Risk Factors for Cancer

1. Tobacco use
2. Sexually Transmitted Diseases 
3. Dietary Factors
4. Radiation
5. Asbestos

Diabetes

A disorder in which cells are unable to obtain glucose from the blood such that high blood-
glucose levels result.
Risk Factors for Diabetes

1. 45 yrs & above

2. overweight
3. close family member with diabetes
4. diabetes during pregnancy
5. had a baby that weighed > 9lbs (4kg)

Depression

 State of low mood and aversion to activity

 affects thoughts, behavior, feelings and sense of well- being
 Life events and life style that may precipitate depressed mood
– Childbirth
– menopause
– financial difficulties
– job problems, Disease
– loss of a loved one
– relationship troubles

Musculoskeletal Disease

 Healthy diet with physical activity builds strong & healthy bones
 Exercise strengthens the bones, ligaments & muscle surrounding joints
No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.
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Caution
C – Change in bowel habits
A – Asore that does not heal
U – Unusual bleeding or discharge
T – Thickening or a lump
I – Indigestion or difficulty swallowing
O – Obvious change in a wart or mole
N – Nagging cough or hoarseness

No part of this Module may be represented in any form or by any means without any written
permission from St. Catherine’s College.