Grade 9 Physical Education & Health Curriculum PDF

K to 12 BASIC EDUCATION CURRICULUM GRADE 9- Physical Education and Health Quarter 1 - Module 1 (Lifestyle and Weight Management) Lesson 1.1- Lifestyle Lifestyle is the way a person or a group of persons live....

K to 12 BASIC EDUCATION CURRICULUM GRADE 9- Physical Education and Health Quarter 1 - Module 1 (Lifestyle and Weight Management) Lesson 1.1- Lifestyle Lifestyle is the way a person or a group of persons live. It is a pattern of choices one makes from available alternatives. It also about one’s activities, attitude, interests and values. (Callo et al. 2018). 5 Key Elements to a Healthy Lifestyle 1) A Balanced Diet A balanced diet is easier and more beneficial than a low-fat or low- carbohydrate diet for most people to maintain. It should include lean sources of protein, plentiful amounts of fresh fruits and vegetables and limited quantities of processed foods and added sugar. A balanced diet fulfills all of a person’s nutritional needs. It comprises foods from five groups fruits, vegetables, protein, grains, and dairy and can help manage weight and reduce the risk of disease. 2) Regular Physical Activity Any amount of physical activity is better than none, but the recommended about is 150 minutes per week (or two hours and 30 minutes) in at least 10 minute intervals. A pedometer is a great way to help monitor your physical activity levels and stay on target. According to World Health Organization (WHO), defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work or domestic activities. Both moderate- and vigorous-intensity physical activity improve health. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. 3) Maintaining a Regular Sleep Pattern Believe it or not, sleep is probably one of the most important activities of the day, yet it is the one we most often sacrifice. Those who sleep less than seven hours a night are more likely to have weight issues and other health. The National Sleep Association recommends adults get 7-9 hours of sleep per night. Healthy sleep involves getting enough uninterrupted sleep on a regular basis. When you’re getting good sleep, it’s easy to take this vital body function for granted. But if you aren’t getting healthy sleep, everyday tasks like reading a book or paying attention during a meeting can feel challenging – and you’re more likely to get sick, have an accident, or forget something important. Because your health and well-being depend on your ability to sleep well, it’s important to understand how sleep works and what you can do to support healthy sleep. 4) Stress Management Stress will get in the way of your health and life goals. It can lead to emotional eating, poor sleep and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels. Creating your own stress- management strategy is a great place to start. Stress management offers a range of ways to help you better deal with stress and difficulty, also called adversity, in your life. Managing stress can help you lead a more balanced, healthier life. Stress is an automatic physical, mental and emotional response to a difficult event. It's a common part of everyone's life. When used positively, stress can lead to growth, action and change. But negative, long-term stress can lessen your quality of life. 5) Supplementation Even some of the most balanced diets are filled with nutritional gaps. Consistently eating healthy food is the desired goal to help promote health, but food alone may not provide the total daily Recommended Dietary Allowances you need for sufficient nutrition. Nutritional supplements can be made with ingredients that assist with healthy aging, metabolism, weight management, stress management, sleep and athletic performance. Supplementation refers to the practice of using concentrated sources of specific nutrients to prevent disease and address nutrient deficits that cannot be adequately addressed through dietary changes alone. Importance of having a Healthy Lifestyle Physical fitness is not the sole basis of being healthy; being healthy means being mentally and emotionally fit. Being healthy should be part of your overall lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body. Lesson 1.2- Weight Management Weight Management It is a set of practices that needed to keep your weight at a healthy level. This includes eating a healthy diet, physical activities and exercise, and an overall healthy lifestyle. (Callo et al. 2018) Body Mass Index (BMI) Body mass index or BMI is a statistical index using a person's weight and height to provide an estimate of body fat in males and females of any age. It is a tool that healthcare providers use to estimate the amount of body fat by using your height and weight measurements. It can help assess risk factors for certain health conditions. The BMI is not always an accurate representation of body fatness. Body Mass Index Formula Classification of Weight 1. Underweight 2. Normal/Healthy 3. Overweight 4. Obese Philippine healthy Food Plate Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at meal times by delivering effective dietary and healthy lifestyle messages. Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to convey the right food group proportions on a per-meal basis, to meet the body’s energy and nutrient needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at meal times by delivering effective dietary and healthy lifestyle messages. Lesson 1.3- Non-communicable Diseases and Community Fitness Non-communicable Diseases Noncommunicable diseases (NCDs), also known as chronic diseases, tend to be of long duration and are the result of a combination of genetic, physiological, environmental and behavioral factors. Non-communicable diseases are a diverse group of chronic diseases that are not communicable, meaning you can't catch them from another person. They are defined as diseases of long duration, generally slow progression and they are the major cause of adult mortality and morbidity worldwide. The main types of Non-Communicable Diseases  Cardiovascular diseases (such as heart attacks and stroke)  Chronic respiratory diseases (such as chronic obstructive pulmonary disease and asthma)  Diabetes Risk Factors Smoking Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD). COPD includes emphysema and chronic bronchitis. Risks of lung diseases from smoking include:  Chronic bronchitis. This is a type of COPD. This is a long-term (chronic) inflammation of the large airways (bronchi). It causes shortness of breath and coughing up mucus over weeks or months.  Emphysema. This is also a type of COPD. This condition affects the air sacs (alveoli) in the lungs. It causes shortness of breath, coughing, and extreme  tiredness (fatigue). It can also cause sleep and heart problems, weight loss, and depression.  Lung cancer. This is an abnormal growth of cells. It can cause lumps, masses, or tumors to grow in the lungs. It may start in the lining of the bronchi. Or it may start in other parts of the lungs. Smoking is the leading cause of lung cancer. This includes secondhand smoke. Lung cancer often has no symptoms until it's advanced. Symptoms may include cough, chest pain, shortness of breath, and recurring lung infections.  Other types of cancer. Smoking increases the risk of cancer of the nose, sinuses, voice box, and throat. It also raises the risk of many other cancers. These include cancers of the gastrointestinal, urinary, and female reproductive systems. Alcohol Alcohol and alcoholic beverages contain ethanol, which is a psychoactive and toxic substance with dependence-producing properties. Alcohol has been widely used in many cultures for centuries, but it is associated with significant health risks and harms. Drinking alcohol is associated with risks of developing non-communicable diseases such as liver diseases, heart diseases, and different types of cancers, as well as mental health and behavioral conditions such as depression, anxiety, and alcohol use disorders. Physical Inactivity Physical inactivity, based on the recommendations of the World Health Organization (WHO), is defined as failure to accumulate at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity or the combination of both intensities per week. It as a risk factor for non-communicable diseases is exceeded only by smoking, high blood pressure, and a high body mass index (BMI). Physical inactivity is an independent risk factor for CVD morbidity and mortality. Populations in rural areas of low-income countries, with low levels of mechanization, remain physically active. In many middle-income countries, physical inactivity is becoming endemic in both rural and urban areas, as is the case in many high-income countries. Unhealthy Diet and Nutrition An unhealthy diet is one of the major risk factors for a range of chronic diseases, including cardiovascular diseases, cancer, diabetes and other conditions linked to obesity. An unhealthy diet refers to a pattern of eating that includes excessive consumption of processed foods, high levels of added sugars, unhealthy fats, and insufficient intake of essential nutrients. It often involves the over-consumption of calorie-dense but nutrient-poor foods such as fast food, sugary beverages, and snacks. Community Fitness Community fitness events are organized gatherings that promote physical activity and wellness within a local community. These events can take many forms, such as outdoor boot camps, yoga classes in the park, group runs, or even dance parties.