Republic of the Philippines

Department of Education
REGION II – CAGAYAN VALLEY
SCHOOLS DIVISION OF CAGAYAN
STA. TERESITA NATIONAL HIGH SCHOOL

Senior High School

H.O.P.E.-11
Health Optimizing Physical Education
Quarter 1 Module 3:
EXERCISE FOR FITNESS
(Aerobic Activities, Muscle and Bone
Strengthening Activities, Resistance
Training)

Department of Education ● Republic of the Philippine

MOST ESSENTIAL LEARNING COMPETENCY:
At the end of this module, learners will be able to:

a. Describes the connection of health behaviors (eating habits, sleep and

stress management) to health risks factors and physical activity
assessment performance. PE12FH-Id-3
b. Differentiates types of eating fueling for performance, emotional eating,
social eating, while watching tv or dance events). PE12FH-Ie-4

HEALTH RISK IN OUR LIFESTYLE

Sleeping Habits
Why lack of sleep is bad for your health?
Effects of lack of sleep, such as feeling grumpy and not working at your best. But did
you know that sleep deprivation can also have profound consequences on your
physical health?
Estudyante life: “IT’S EITHER KULANG SA TULOG, OR KULAN SA ARAL” (Learn to
manage your time)
If you don’t sleep you will experience the fatigue, short temper and lack of focus
that often follow a poor night’s sleep. In occasional night without sleep makes you feel
tired and irritable the next day.
After continuous sleepless nights, the mental effect become more serious. Your
brain will fog, making you difficult to concentrate and make decisions. You’ll start to
feel down and may fall asleep during the day. Your risk of injury and accidents at
home, work and on the road also increases.
Lack of Sleep Causes Parts of the Brain to Slow or Shutdown Completely:
• PARIETAL LOBE (Math and Logic)
Effect: Slower thought processes and difficulty forming logical
conclusions to problems.
• FRONTAL LOBE (Creative Thinking)

Effect: Lack of imagination or originality, lack of focus, stuttering, use of

cliché in speech.

• NEOCORTEX (Memory Learning)

Effect: Difficulty learning new tasks and making novel connections.
• PREFONTAL LOBE (Judgment and Visuals)
Effect: Blurred visions and hallucinations.
• TEMPORARL LOBE (Language)\
 Effect: Slurred speech.
OVERSLEEPING EFFECTS
Why oversleeping is bad for your health?
Sleep plays important role in our brain, as the brain clears our waste by
products, balance neurotransmitters and processes memories at rest. But too much
may have effect on mood and mental health. Cognition, degenerative disease and
depression.
More time in bed linked with more frequent waking after sleep and reduce sleep
efficiency. Fatigue causes longer sleep and sleeping more can make people feel more
lethargic.
Underlying disease is obstructive sleep apnea, depression, coronary disease
and generally failing health.
Sleep is a vital indicator of overall health and well-being. We spend up to one third of
our lives asleep, and the overall state of our “sleep health” remains an essential
question throughout our lifespan.

RECOMMENDED SLEEP
By: National Sleep Foundation
INFANT (4-11 months) – 12-15 hours
NEWBORN (0-3 months) – 14-17 hours
PRESCHOOL (3-5 years) – 10-13 hours
TODDLER (1-2 years) – 11-14 hours
TEENAGER (14-17 years) – 8-10 hours
SCHOL AGE (6-13 years) – 9-11 hours
OLDER ADULT (65 years) – 7-8 hours
ADULT (26-64 years) – 7-9 hours
YOUND ADULT (18-25 years) – 7-9 hours
Eating Habits
Things that we eat can influence your risk of dying from heart disease, stroke,
or type 2 diabetes. Eating habits is one of the great influence to improve our health.
We all know that healthy eating plan includes vegetables, fruits, whole grain
and fat-free or low-fact dairy products. But a healthy diet also includes lean meats,
poultry, fish beams, eggs and nuts. Because it limits saturated and trans fats, sodium
and added sugar.
 Lot of factors affect your risk of death from heart disease, stroke and type 2
diabetes. These are known as cardiometabolic diseases. The risk of death from the 3
said disease was higher for those who consumed too much sodium, processes meat,
sugar-sweetened beverages, and unprocessed red meat. Risk of death was also
higher to those who didn’t eat enough nuts and seeds, seafood omega-3 fats,
vegetables, fruits, whole grain, or polyunsaturated fats.
According to analysis, nearly half 45% of death in 2012 from this 3 diseases
was associated with too much or too little of these dietary factors. The study
establishes the number of cardiometabolic deaths that can be linked to eating habits.
TECHNIQUES FOR A HEALTHY LIFESTYLE:
Eat Smart
Health eating starts with healthy food choices, You don’t need to be a
chef to create nutritious, heart-healthy meals your family will love. Learn what
to look for at the grocery store, restaurants, your workplace and any eating
occasion.
Move More
A good starting goal is atleast 150 minutes a week, but if you don’t want
to sweat the numbers, just move more! Find forms of exercise you like and will
stick with, and build more opportunities to be active into your routine.
Be Well
How do you want to live? Along with eating right and being active, real
health includes getting enough sleep, practicing mindfulness, managing stress,
keeping mind and body fit, connecting socially, and more.

Stress
What is stress? Mental or emotional tension or strain resulting from adverse or very
demanding circumstances.
Fact on Stress:
• Stress helps the body to prepare to face danger
• Symptoms can be both physical and psychological.
• Short-term stress can be helpful, but long-term stress is linked to various
health conditions.
• We can prepare for stress by learning some self-management tips.
Why is it important to manage stress?
If you’re living with high levels of stress, you’re putting your entire well-
being at risk. Stress wreaks havoc on your emotional equilibrium, as well as
your physical health. It narrows your ability to think clearly, function effectively
and enjoy life.
Why is it important to manage stress?
Effective stress management, on the other hand, helps you break the
hold stress has on your life, so you can be happier, healthier, and more
productive. The ultimate goal is a balanced life, with time for work, relationships,
relaxation and fun and the resilience to hold up under pressure and meet
challenges head on. But stress management is not one size fits all. That’s why
its important to experiment and find out what works best for you. The following
stress management tips can help you do that.
Commonly source of Stress
• School demands and frustrations.
• Negative thoughts and feeling about.
• Changes in their bodies.
• Problems with friends and/or peers at school.
• Unsafe living environment/neighborhood.
• Separation or divorce of parents.
• Chronic illness or sever problems in the family.
• Death of a loved one.
• Taking too many activities.
• Having too many activities.
• Having too high expectations.
• Family and financial problem.

Teens can decrease stress with the following behaviors and techniques:
• Exercise and eat regularly
• Avoid excess caffeine intake which can increase feelings of anxiety and
agitation.
• Avoid illegal drugs, alcohol, and cigarette.
• Learn relaxation exercises.
• Develop assertiveness training skills.
• Rehearse and practice situation which causes stress.
• Decrease negative self-talk.
• Learn to feel good about doing a competent or good enough job rather
than demanding perfection.
• Take a break from stressful situation.
• Build a network of friend who help you cope in a positive way.
TOP 10 EMERGENCY STRESS STOPPERS
1. Count 10 before you speak or react.
2. Take a few slow, deep breaths until you feel your body un-clench a bit.
3. Go for a walk, even if its just to the restroom and back. It can help break the
tension and give you a chance to think things through.
4. Try a quick meditation or prayer to get some perspective.
 5. If it’s not urgent, sleep on it and respond tomorrow. This work. Especially
well for stressful emails and social media trolls.
6. Walk away from the situation for a while and handled it later once things
have calmed down.
7. Break down big problems into parts. Take one step at a time, instead of
trying to tackle everything at once.
8. Turn on some chill music or an inspirational podcast to hep you deal with
road rage.
9. Take a break to pet the dog, hug a loved one or do something to help
someone else.
10. Work out or do something active. Exercise is the great antidote for stress.

STRESS BUSTING ACTIVITIES

• MAKE ART
o Draw, color, paint or play a musical instrument.
• WORK ON SRAPBOOK
o Making scrapbook and photo album to focus on good memories.
• READ A BOOK
o Reading short story or magazine.
• MEET A FRIEND
o Meet your friend for coffee or meal.
• PLAY YOUR FAVORITE SPORTS
o Play your favorite sports.
• DO YOUR RELAXIN HOBBY
• PLAY
o Play with kids or pets – outside if possible.
• LISTEN TO MUSIC OR WATCH AN INSPIRING PERFORMANCE
• TAKE A WALK IN NATURE
• TAKE A RELAXING BATH AND FEEL THE STRESS WASH AWAY
• MEDITATE OR PRACTICE YOGA
• WORK IN THE GARDEN OR DO A HOME IMPROVEMENT PROJECT
• GO FOR RUN OR RIDE A BIKE TO CLEAR YOUR HEAD.

DIFFERENT TYPES OF EATING

Fueling for Performance
Before heavy training an athlete needs the right kind of food that can provide
the proper fuel for his or her energy requirement. There should be balance among all
food groups: carbohydrates, protein, fats, minerals, vitamins and water that will provide
the body what is needs for an effective and optimum performance. Athletes usually
practice this sort of structured diet for good body composition, athletic performance,
and recovery. In addition, athletes need to eat regular meals and snacks and get
enough calories to fuel to the body for training and athletic events. Athletes also need
to drink more fluids as compared to non-athletes. This helps them to avoid dehydration
which can cause dizziness, muscle cramps.
Emotional Eating
Emotional eating is the practice of consuming large amounts of food in
response to emotions instead pf hunger. Many people turn to food as a source of
comfort, a stress reliver, or as a reward. Eating as a coping mechanism is unhealthy
because the problem is not addressed. Eating makes someone feel better for a while
but emotion (or its cause) remains unaddressed. Overcoming this unhealthy habit
means teaching an emotional eater healthier way to deal with stress and to develop
better eating habits. If it is not resolved, emotional eating can lead to obesity and
weight gain.

Social Eating
Many times, in our lives, we get invited to partake of all the scrumptious food
on the table during celebrations. Oftentimes, we indulge even id we are not hungry for
the sake of being sociable and to not offend the host or the group. This is called Social
Eating. Sometimes, peer pressure is the reason why one feels compelled to consume
more calories than planned. Social eating can directly affect a person’s health, leading
to obesity and other health-related problems. While most of us try to maintain a good
eating habit, attending social events with lots of eating can get in the way. This only
makes a healthy eating habit difficult to maintain.
Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV?
Eating while watching TV for extended periods of time poses a serious risk to your
health. Many do not pay attention to their meals as they are distracted with what they
are watching, thus they tend to eat more. Others spend time eating junk foods, sweet
and soft drinks while watching TV. This type of diet leads to overweight, obesity and
even increased risk to diseases like diabetes and hypertension. Aside from consuming
to much food, it promotes an unhealthy lifestyle.
WRITTEN TASKS:
1. Explain the connection of health behaviors (eating habits, sleep and stress
management) to health risks factors and physical activity.
2. In 100 words, What are your insights to the Technique of a healthy lifestyle “Eat
Smart, Move More, Be Well”
3. Differentiate in your own words:

Fueling for
Emotional Eating Social Eating Distracted Eating
Performance
PERFORMANCE TASKS:
Create a Poem with a picture captured by you. (3 stanza) about “Decreasing
Stress Among Teens”. Put it in a A4 Bond Paper with arts and designs.
PERFORMANCE TASK RUBRIC

BASIC
EXCELLENT MET CRITERIA
CRITERIA REQUIREMENTS
(20 pts.) (15 pts.)
(10 pts.)
The artwork is The art work is
The artwork shows
planned carefully; planned adequately;
Instruction & little evidence of
understanding of understanding of
Concepts understanding the
concept is clearly some concept
concept.
demonstrated. demonstrated.
The artwork shows
The artwork shows The artwork shows
outstanding art
average art making minimal art making
making skills, with
skills and average skills and little
clear attention to
attention to control attention to control
control selection
Craftsmanship/ Skill selection and selection and
and
experimentation of experimentation of
experimentation of
medium/media for medium/media for
medium/media for
expressing an expressing an
expressing an
emotion. emotion.
emotion.
The artwork The artwork
The artwork
demonstrates demonstrates an
demonstrates little
Creativity/ Originality original personal average amount of
personal expression
expression and personal expression
and creativity.
creativity. and creativity.

REYGLE G. YAPIT, T1
Health Optimizing Physical Education Teacher
Gmail: [email protected]
Facebook Acct.: Reygle Yapit
Contact Number: 09356065195