Unit 3 Healthy Habits PDF

UNIT 3: Healthy Habits Table of Contents Introduction 3 Lesson 1: The Science of Healthy Diets 5 Let’s Warm Up! 6 Learn about It...

UNIT 3: Healthy Habits Table of Contents Introduction 3 Lesson 1: The Science of Healthy Diets 5 Let’s Warm Up! 6 Learn about It! 6 Check Your Understanding 18 Block and Tackle! 19 Winning Moments 20 Lesson 2: ALL-Right! Proper Health Habits 21 Let’s Warm Up! 22 Learn about It! 23 Check Your Understanding 34 Block and Tackle! 34 Winning Moments 36 Lesson 3: HELLthy or Healthy? Stress Management in Daily Living 36 Let’s Warm Up! 37 Learn about It! 38 Check Your Understanding 47 Block and Tackle! 48 Winning Moments 49 Lesson 4: WISE vs. VICE 50 Let’s Warm Up! 50 Learn about It! 51  Check Your Understanding 57 Block and Tackle! 58 Winning Moments 59 Go the Distance! 59 Self-Check 61 Wrap Up 62 Bibliography 63 Answers to Check Your Understanding 65 Glossary 67 2 GRADE 11 |Physical Education and Health UNIT 3 Healthy Habits “Both proper exercise and nutrition have positive benefits to overall health.” (SHAPE America) Fig. 1: Healthy Habits for a Healthy You! In any activity, proper nutrition and other healthy activities such as having enough sleep, coping with stress, and keeping oneself hydrated are essential to an individual’s performance. Many studies have proven that to perform an activity, whether it is of moderate or vigorous intensity, requires proper nutrition and healthy behaviors to improve performance and keep a person from acquiring illness and getting injuries. The focus of this unit is to discuss the importance of balanced diet and healthy behaviors, which may help an individual to achieve his or her goal, whether for making oneself a good athlete or an active person who aims to achieve optimum health. 3  Learning Targets In this unit, you should be able to relate health behaviors (eating habits, sleep, and stress management) to health risk factors and physical activity assessment performance; differentiate types of eating (fueling for performance, emotional eating, social eating, eating while watching TV or sports events); engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in and out of school; demonstrate proper etiquette and safety in the use of facilities and equipment; recognize the value of optimizing one's health through participation in physical activity assessments; self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation and one's diet; and recognize the role of physical activity assessments in managing one's stress. 4  Lesson 1: The Science of Healthy Diets “Energy bars or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels. Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete’s gastrointestinal tract tolerance, as well as duration and intensity of the workout.” - Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD Nutrition is gained by the body through the intake of food. Basic biological processes like growth and development are dependent on one’s quality of nutrition. It is important for maintaining good health and preventing diseases and illnesses. Lack of nutrients such as vitamins and minerals in the diet may lead to various diseases and illnesses. One’s diet should have variety and adequacy to provide the body the appropriate and essential amount of nutrients needed. At the end of this lesson, you should be able to describe the importance of proper diet to improve performance, enumerate ways to achieve good eating habits, and create a healthy meal plan that will help in maintaining a healthy diet. 5  Let’s Warm Up! Individual Activity: Identify whether each of the following statements is a fact or an opinion. 1. Limiting the intake of salty, fried, fatty, and sugar-rich foods can prevent cardiovascular diseases. 2. Rice and oatmeal are examples of protein-rich foods. 3. A healthy diet primarily makes our body sexy. 4. Drinking enough water can also boost energy. 5. Different people need different amounts of energy to achieve good health. Learn about It! Nutrients are provided to the body via food intake. They are responsible for the proper functioning of the body, including the basic growth, development, and repair mechanisms in the body. Majorly, there are six types of nutrients. Each of the types—water, protein, carbohydrates, fats, vitamins, and minerals—in adequate amounts is essential for the 6 maintenance of life, proper health, and growth. Nutrients can be broadly divided into two categories: macronutrients and micronutrients. The body requires certain nutrients in larger quantities, and these nutrients are referred to as macronutrients. They are essential for metabolic functions and carrying out daily activities. Macronutrients are carbohydrates, fats, proteins, and water. They provide high calories or energy to the body. Micronutrients, on the other hand, are required in low quantities. These are needed in the production of substances needed for body development, like enzymes and hormones. Vitamins and minerals fall under this category of nutrients. Different strategies exist to check whether one’s diet is proper and contains appropriate amounts of macronutrients and micronutrients. The Pinggang Pinoy, promoted by the Food and Nutrition Research Institute, and 10 Kumainments, promoted by the National Nutrition Council, provides information on a stable and proper diet. The essential nutrients, with their corresponding importance, signs, and symptoms of deficiency in the body’s immune system, are summarized in Table 1. 7 Table 1 Essential Signs and Symptoms of Importance Nutrients Deficiency A. Macronutrients Proteins needed for the repair and skin, hair, and nail creation of cells and tissues problems needed for the growth and loss of muscle mass development of organs, impaired growth and bones, and muscles development kwashiorkor disease, a severe form of protein malnutrition Carbohydrates provides energy to the body short terms effects are helps in energy storage in nausea, dizziness, bad the form of glycogen breath (halitosis), maintains blood glucose irritability, headache, level fatigue, dehydration, constipation, and loss of appetite long term effects include an increase in body fat resulting in weight gain, bowel problems, and repeated weight loss and gain 8 Fats help the body store and skin problems such as absorb vitamins dryness and dermatitis provide energy and support slow growth and wound cell growth healing utilized by the cells of the high susceptibility to immune system infections and frequent essential for wound healing sickness aid in the production of loss of body weight hormones in the body loss of hair sensitivity to cold Water helps to produce saliva headache helps in the regulation of body dehydration temperature fatigue protects tissues, spinal cord, improper bowel functions and joints by lubricating them aids in the removal of wastes through sweat, urine, and feces B. Micronutrients Vitamins help the body function properly defective eye functions and helps maintain normal vision, resulting in night Vitamin A vision, healthy skin, hair, blindness teeth, and bones keratomalacia, an eye (retinol, retinal, helps in the metabolism of and retinoic disorder caused by severe macronutrients acid) vitamin A deficiency, which makes the cornea soft and (fat-soluble) cloudy 9 Vitamin B helps in the metabolism of inflammation of skin (B1 - thiamine; macronutrients in the body and rashes B2 - riboflavin; helps in energy production depression, enteritis, B3 - niacin; B5 takes part in the process of heartburn, - pantothenic glycogen breakdown, known hypersensitivity, acid; B6 - as glycogenolysis peripheral neuropathy, pyridoxine; B7 helps in the formation of lysis of red blood cells, - biotin; B9 - proteins and red blood and anemia such as folate; B12- corpuscles megaloblastic anemia cyanocobalami and vitamin B12 ne) deficiency anemia causes diseases like (water-soluble) beriberi, ariboflavinosis, pellagra, and paresthesia nerve and muscle degeneration Vitamin C- helps in growth and repair of fatigue, rashes, Ascorbic acid cells and tissues bleeding gums (Water essential for the formation of causes scurvy soluble) blood vessels, collagen, and cartilages. Vitamin D- regulation of calcium and fatigue, pain in bones, Cholecalciferol, phosphate in the body softening of bones, ergocalciferol maintenance of healthy bones brittle bones and teeth (Fat soluble) and teeth causes rickets and osteomalacia 10 Vitamin E- required for proper anemia, muscle weakness Tocopherols functioning of organs in the and damage, dry skin, and (Fat soluble) body loss of hair acts as an antioxidant protects cells from oxidative damage Vitamin E and C acts as an important excessive bleeding during factor in blood clotting an injury, delayed wound helps in building of healing Vitamin K bones (Fat soluble) Minerals essential for production of iron containing proteins such as hemoglobin and myoglobin reduced levels of healthy helps in transport of Iron red blood cells, anemia, oxygen through blood dizziness, fatigue, delayed regulation of biochemical development in children reactions by acting as cofactors to enzymes catalyzing the reactions. prevents anemia Zinc essential for the proper impaired immune function, functioning of immune delayed wound healing, system, reduces reduced senses of smell inflammation and promotes and taste, loss of appetite, wound healing retarded growth, promote senses of smell and impotence, and delayed 11  taste sexual maturity needed for growth and development in children helps in DNA and protein synthesis The 2012 Nutritional Guidelines for Filipinos1 1. Eat a variety of food every day to get the nutrients needed by the body. 2. Breastfeed infants exclusively from birth up to six months. Give appropriate complementary food while continuously breastfeeding up to two years and beyond for optimum growth and development. 3. Eat more vegetables and fruits every day to get the essential vitamins, minerals, and fiber for regulation of body processes. 4. Consume fish, lean meat, poultry, egg, dried beans, and/or nuts daily for growth and repair of body tissues. 5. Consume milk, milk products, and other calcium-rich food such as small fish and shellfish every day for healthy bones and teeth. 6. Consume safe food and water to prevent diarrhea and other food and water-borne diseases. 7. Use iodized salt to prevent iodine deficiency disorders. 8. Limit intake of salty, fried, fatty, and sugar-rich food to prevent cardiovascular diseases. 9. Attain normal body weight through proper diet and practice moderate physical activity to maintain good health and prevent obesity. 10. Be physically active, make healthy food choices, manage stress, avoid alcoholic 1 Source: http://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-f ilipinos-a-prescription-to-good-nutrition 12  beverages, and do not smoke to help prevent lifestyle-related non communicable diseases. Dietary habits vary from individuals to individuals or group of individuals. These nutritional habits of people are based on the food they consume. A diet should contain a variety of food having adequate nutrients in proper balance. These criteria are essential for a diet with good nutrition. In other words, the diet should contain moderate amounts of both macro and micronutrients defined as adequacy, a correct combination of nutrients defined as balance, and numerous types of food products described as a variety. All these conditions sum up for adequacy, balance, and nutrients in proper dietary habits that lack poor nutritional habits. Consumption of unhealthy food and beverages is a poor dietary practice that affects the health of an individual. Both underconsumption and overconsumption of food and beverages may upset the balance of nutrients in the body. Thus, malnutrition, stress, fatigue, disturbed sleep-wake cycle, heart major organ problems, and impaired brain and digestive system functioning may happen. Poor dietary habits lead to the development of various diseases such as: overweight and obesity type-2 diabetes and insulin resistance tooth decay osteoporosis high blood pressure or hypertension cancer such as endometrial cancer, breast cancer, colon cancer, and prostate cancer high cholesterol heart diseases stroke deficits in brain function anxiety and depression infertility 13  eating disorders dementia or Alzheimer’s disease digestive problems Eating only to overcome feelings such as anxiety, depression, or under peer pressure is unhealthy. Such habits are discouraged because they might lead to eating disorders like the following: A. Anorexia nervosa occurs when an individual critically thinks of being overweight. As a result, they starve themselves to maintain a bodyweight at or above a normal level. They avoid certain types of food and restrict calories. These individuals fear weight gain. B. Bulimia nervosa occurs when an individual consumes vast amounts of food in a short period and then vomits out the food aferward. However, individuals suffering from bulimia nervosa maintain an average weight. Bulimia nervosa typically starts during adolescence. It is prevalent in women. C. Binge eating disorder occurs when people eat an excessive amount of food in a short period. They are conscious of the calorie intake and do not vomit the consumed food. Individuals having binge eating disorders are often overweight or obese. D. Pica is an eating disorder in which a person consumes substances that are not considered food like soil, detergent, chalk, ice, or paper. E. Rumination disorder is the regurgitation of consumed, chewed, and swallowed food. Individuals suffering from ruminant disorder re-chew the regurgitated food and then re-swallow it. F. Avoidant/food restrictive disorder occurs when individuals do not have an interest in eating and develop a distaste for certain smells and tastes. 14 Eating disorders affect both physical and mental health. Having a healthy diet is a good way of addressing it. A healthy eating habit starts when an individual is aware of the quantity of food intake and has knowledge about different food items that are rich in nutrients. The following information about the appropriate amount of nutrients and other dietary considerations are mentioned to achieve the proper diet. Before, During, and After Exercise Consumption of food before working out serves as fuel for an individual's performance. Food should be consumed at least three to four hours before exercising. The meal should contain all the nutrients in an appropriate amount. The diet before exercise should include moderate amounts of carbohydrates and proteins and a low dose of fat and fiber. It should also have fluids. Such a meal increases blood glucose and glycogen levels which provides energy to the body. The low fat and fiber content prevents digestive problems. A small snack is ideal before one to two hours of exercise. If a high amount of carbohydrates is consumed just before exercising, the energy level will decrease in the middle of the session. If a low carbohydrate intake is consumed before exercise, the body does not get sufficient energy and fatigue occurs. Consumption of a meal with high levels of fat and fiber before exercising causes stomach upset during exercise. Changing the timing of meals and snacks before exercising can help understand what works the best. Physical activity requires body power and energy. It depends on the available body energy that is obtained from the diet. During physical activity, the available glucose in the body is metabolized in the muscles. The nutrients should be consumed according to physical activity. For instance, for every one hour of exercise, the body requires 30-60g of carbohydrates. Thus, one must include this amount of carbohydrate in their diet. Food items like cereal bars and fluids such as water and energy drinks are recommended to consume. Fluid intake during 15 exercise prevents dehydration. Moreover, the consumption of large quantities of food at a time should be avoided. Instead, the large quantities of food should be divided into smaller quantities and consumed at regular intervals. Individuals should consume an adequate amount of food after exercise, which helps refill the body's energy supply. The food quantity and the consumption time are dependent on the duration and intensity of the activity performed and completed in the next session. After exercise, one should consume food within 30 minutes to 4 hours. The diet should contain carbohydrates based on the weight of the individual. For every 1 kg of body weight, the carbohydrate intake should be 1g. The meal should also contain protein content. It helps in building up muscles. The Center for Disease Control and Prevention (CDC) recommends a careful approach to improving eating habits. An individual should reflect, replace, and reinforce to improve eating habits. These changes can be made in several steps such as: Creating a list in a food diary containing all the information of the food consumed, time of consumption, and feelings associated with consuming a specific type of food. Noting down all the habits that lead to overeating and skipping meals. Listing the factors that trigger hunger and are responsible for eating unhealthy foods. Highlighting eating habits to analyze the healthy and unhealthy food present in the diet. Replacing unhealthy foods and drinks with healthy alternatives. Planning a healthy and balanced diet. Reinforcing new and healthy food added to the diet to gradually develop healthy eating habits. 16 A supplementary diet covers nutrients extracted from various sources. They can also be synthetically produced. Taking supplements carry both risks and benefits. Supplementing a diet provides the lacking nutrients that the body requires. However, when high and improper groups of supplements are consumed, harmful effects may be seen. Supplements contain active components that can cause harm to an individual's health. Below are examples that may lead to life-threatening consequences: consumption of supplements that are not prescribed by a physician, consumption of supplements without consulting a doctor, consumption of supplements combined with medications, consumption of supplements as an alternative to prescribed medicines, and consumption of supplements over the maximum dosage level. 17 The harmful effects of the consumption of supplements are headache, dizziness, rise in blood pressure, liver damage, and digestive problems. Hence, the best option is to “avoid” taking supplements unless prescribed by a licensed physician. Check Your Understanding A. What word is being described? Use the following choices. adequacy bulimia nervosa binge eating disorder carbohydrates balance variety _____1. It means the correct combination of nutrients. _____2. It is a disorder also known as compulsive eating. _____3. It refers to the moderate amount of nutrients to maintain normal body function. _____4. It is the disorder of a person who does self-starvation and experiences excessive weight loss. _____5. It is the consumption of different types of food products. B. Write an example of a healthy plate. Use specific foods to eat. 18  Criteria Correctness 5 points Creativity 3 points Block and Tackle! Psychomotor Activity Individual Activity Create a menu plan good for one day. Together with this menu plan, attach the nutrition value of your menu. Example: Breakfast Merienda Lunch Merienda Dinner Lugaw with Egg Milk Nutritional Value Carbohydrates Protein Minerals 19 Winning Moments Lesson 2: ALL-Right! Proper Health Habits “Non-communicable diseases (NCDs) are the top killers in the Philippines. Of the total deaths in 2008, 57% are due to the “fatal four” NCDs, namely cardiovascular disease, cancer, 20 diabetes, and chronic respiratory disease. It is estimated that 35 to 50 percent of NCD deaths occurred before the age of 60. A significant proportion of Filipino adults continue to be exposed to the NCD risks of tobacco and alcohol use, unhealthy diet, and physical inactivity.” - The World Health Organization- Western Pacific Region The lifestyle of individuals influences their health. It is necessary to develop healthy habits to avoid developing NCDs. Daily habits such as the sleep-wake cycle, food consumption, physical activities, vices, and other activities affect health and can lead to the development of lifestyle diseases. Vices include smoking, drug use, alcohol intake, eating junk foods, and absence of physical activities. At the end of this lesson, you should be able to describe the different unhealthy habits and the effects of these to our body, and enumerate ways to guard oneself against unhealthy habits. Let’s Warm Up! 4 pics 1 word. Guess the word being exemplified by the images below. 21  ____ ____S____M____ ____ ____ Learn about It! The World Health Organization (WHO) declared that non-communicable diseases (NCDs) account for the majority of deaths in the 22 Philippines. Diseases such as cancer, heart disease, diabetes, arthritis, and respiratory diseases claim the lives of Filipinos every day. Awareness of the diseases, their causes and risks, and following a healthy lifestyle can save lives from NCDs. Non-communicable Diseases (NCDs) are influenced by several factors such as environment, genes, physiology, and behavior of an individual. NCDs are chronic diseases and individuals suffer for a long time. Some examples of NCDs are obesity, cardiovascular diseases, high blood pressure, several types of cancer, liver and kidney failure, diabetes mellitus, tuberculosis, abnormal levels of lipids in blood, pneumonia, and chronic respiratory diseases. NCDs develop with age. The lifestyle, habits, and behavior of individuals are reflected in the later stages of their life. The pain and symptoms associated with the NCDs start to develop in middle age. DIFFERENT UNHEALTHY HABITS AND THEIR EFFECTS ON THE BODY A. Smoking Smoking can cause NCDs in the later stages of life. Smoking mainly affects the lungs and indirectly affects other organs of the body, for both smokers and those who frequently inhale cigarette smoke. Cancer and respiratory disorders are major illnesses that occur due to smoking, which results to millions of people dying annually. 23  Figure 1: Cigarette contents, each stick contains more than 4,000 chemicals There are a lot of chemicals present in a single cigarette stick, and most of these can cause cancer. These chemicals are harmful to individuals who smoke, as well as those who are exposed to it through passive smoking.. Some of the carcinogenic chemicals are acetaldehyde, hydrogen cyanide, arsenic, cadmium, and tobacco-specific nitrosamines. Several other chemicals can lead to disease such as atherosclerosis.Smoking exposes individuals to several harmful chemicals, three of which are the most harmful to health:tar, nicotine, and carbon monoxide.. The percentage of tar increases as the cigarette burns. This carcinogenic substance accumulates and affects the lungs and air sacs, which eventually causes several types of cancer.. Moreover, it reduces the air filtering capacity of the lungs. It damages the ciliary action of the lungs. Apart from cancer, respiratory diseases such as emphysema and bronchitis may also be experienced. Nicotine is the agent that causes addiction in individuals. It increases the heart rate and blood pressure and causes lightheadedness. Carbon monoxide is a gaseous substance that enters the human system through smoking. From the 24 lungs, it reaches the bloodstream and reduces the oxygen levels in the blood. As a result, individuals experience fatigue, dizziness, increased heart rate, and cardiovascular diseases. B. Physical Inactivity and Sedentary Lifestyle The mode of lifestyle influences NCDs. Individuals who are physically inactive and live a sedentary life are more likely to develop NCDs in later stages of their life. There are recommended levels of physical activity for various age groups. Individuals with levels of activities falling below the recommended level are said to be physically inactive. The recommended levels of physical activity are proposed by international and national organizations associated with the health of populations. Some organizations such as the World Health Organization (WHO) and the Center for Disease Control and Prevention (CDC) provide predictions about physical activity and its benefits. Lack of physical activities is one of the risk factors for NCDs and consequently death. The majority of the population worldwide live a life below recommended levels of physical activity. In the Philippines, the majority of the population does not do exercise. These individuals are less fit and have the probability to develop NCDs in old age. Individuals also have the habit of eating junk foods while watching television. This habit also leads to skipping meals and consumption of more junk foods by couch potatoes. Spending too much time sitting and lying in one place, binge-watching, and binge eating junk can lead to obesity. Individuals having this mode of a sedentary lifestyle are inactive. This pattern of 25 lifestyle is seen in children, adolescents, and adults. This habit should be controlled by associating the watching of television with healthy food and exercise. C. Drinking Alcohol Frequently consuming alcohol can be considered unhealthy. Excessive drinking may result to these health issues: liver issues hepatitis depression anxiety dementia stroke liver cancer colon cancer breast cancer lack of sleep D. Rest and Sleep These are very important in the repair and regeneration of tissues. Having the proper rest not just helps maintain your body, it also makes you feel at best. Professional athletes need proper sleep to be able to perform at their peak level. Even a small deficiency in their sleep decreases their optimum performance. Rest does not only affect the physical aspect of a person, but also helps in maintaining good mental, social, and spiritual outlook. 26 Experts recommend around seven to nine hours of sleep for grown-ups. Younger people need more sleep. Being able to have a good sleep is not enough, it should be complete and proper. Here are some suggestions for an improved sleep: stress-free, no worrying and thinking before going to sleep condition yourself to have a good sleep slow, low, small gaps in between breathing in and out comfortable sleeping environment no TV or any distractions while in bed avoid caffeine, alcohol, and hefty eating before bed sleeping. Types of Diseases Associated with an Unhealthy Lifestyle A. Cardiovascular Disease: It is a disease that affects the heart and blood vessels of the body. Cardiovascular diseases cause death in individuals worldwide. In the Philippines, the majority of people suffer from various types of cardiovascular diseases. Moreover, the majority of the population in the Philippines suffers from death due to such cardiovascular diseases. There are several types of cardiovascular diseases that affect individuals. Types of Cardiovascular Diseases 1. Marfan’s syndrome: It causes damage to the aorta. The walls of the aorta rupture and bleeding occur. It can be deadly. 2. Arteriosclerosis: It is a condition where the arteries thicken and harden. As a result, it causes obstacles during blood flow. 27 3. Atherosclerosis: It is a condition where fats and lipids accumulate in the arteries. As a result, plaques build up and the arteries thicken and harden. It causes obstacles during blood flow. It is a type of arteriosclerosis. 4. Coronary heart disease: It is a condition where the coronary blood vessels and arteries delivering oxygenated blood to the heart are damaged. 5. Myocardial infarction or heart attack: It is a condition where the heart muscles do not get enough blood due to blockage of blood flow. The symptoms are chest pain, abnormal heartbeat, and difficulty in breathing. 6. Heart failure: It occurs due to the failure of the heart to pump blood with normal capacity. Symptoms are difficulty in breathing, fatigue, and increased heart rate. 7. Angina pectoris: It is chest pain. It occurs when the heart does not receive enough oxygen. 8. Rheumatic fever: It is a disease that damages the valves of the heart. The symptoms are fever and pain. 9. Heart rhythm abnormalities or arrythmia: It is the irregular beating of the heart. Irregularities involve either too fast or too slow heart rate conditions called tachycardia and bradycardia, respectively. 10.Pericarditis: It is the condition of inflammation of the pericardium of the heart. Symptoms include pain in the chest, neck, and shoulders. 11.Stroke: It occurs when the heart fails to supply oxygenated blood to the brain. It results in a brain attack. 12.Dilated cardiopathy: It is a condition where the cardiac muscles weaken and enlarge. It affects the chambers of the heart, mainly the left ventricle. As a result, the pumping of the heart is affected. 28  13.Hypertrophic cardiomyopathy: It is a condition that affects the heart muscle. The cardiac muscles become thick. Symptoms include arrhythmias and chest pain. B. Cancer: It is defined as uncontrolled cell division and growth. These cells do not undergo apoptosis. As a result, the cells do not die. A mass of such abnormally dividing cells forms a tumor. Cancer can be identified as benign or malignant cancer. Benign cancer does not have the potential to spread from one place to another. However, malignant cancer has the property of metastasis. Cancer is caused due to exposure to several risk factors. Such risk factors are unhealthy lifestyles, environmental factors, and genes. There are several types of cancer such as breast cancer, prostate cancer, lung cancer, cervical cancer, colon cancer, and blood cancer. The risk of cancer can be lowered by following a healthy lifestyle. There are several stages of cancer and can be cured if detected soon. The four major categories of cancer are as follows: Carcinoma is a malignant cancer of the skin and lining of the internal organs such as the lung, stomach, and kidneys. Sarcoma is a malignant cancer of connective tissues such as bone, cartilage, muscles, and blood vessels. Lymphoma is the cancer of the lymphatic system. In lymphoma, enlargement of the lymph nodes. Lymphoma decreases the immunity of the body. Leukemia is the cancer of the blood cells. Generally, it begins in the bone marrow. In this case, the number of white blood cells in the body increases. 29 C. Diabetes or Diabetes Mellitus: It is a metabolic disorder. It is a condition where the blood sugar level rises above the normal level. It occurs due to the inability to use insulin, or insufficient levels of insulin in the body. Insulin is a hormone produced by the beta cells of the endocrine gland pancreas. This hormone is responsible for maintaining the glucose level in the blood. The cells fail to uptake glucose in presence of low levels of insulin. As a result, the sugar accumulates in the blood. This results in a rise in blood sugar levels. The excess sugar in the blood may appear in the urine. This condition is called glycosuria. However, in certain cases, the presence of sufficient levels of insulin also cannot prevent diabetes. In these cases, the cells are resistant to insulin. This leads to impaired glucose uptake and a rise in blood sugar levels. Diabetes can affect the functions of other organs of the body. Moreover, there is no cure for diabetes. Diabetes can be managed by following a healthy diet and lifestyle. Three main types of diabetes are as follows: Type 1 diabetes is caused when there are low levels of insulin. This occurs when the pancreas fails to produce the hormone. This is due to a decrease in the number of pancreatic cells producing the hormone. The number of beta cells decreases due to their destruction by the immune system. This condition occurs due to autoimmunity. The low levels of insulin fail to promote glucose uptake by the cells. As a result, blood sugar level increases. The symptoms of this disease include extreme thirst and hunger, fatigue, blurred vision, and an increased rate of urination. It occurs in juveniles. Type 2 diabetes occurs when the cells of the body are resistant to the insulin produced. As a result, the ability of cells to uptake glucose is impaired. The symptoms are absent or may develop slowly. It occurs in adults. Gestational diabetes occurs in women who are pregnant, and the cells become resistant to insulin. However, the baby is not affected. This type of diabetes disappears 30  after childbirth. Such women have a higher risk of developing type 2 diabetes in later stages of life. D. Chronic respiratory disease: It affects the lungs and air passages. Diseases such as chronic obstructive pulmonary disease (COPD) and asthma are long-term diseases. These diseases occur due to exposure to tobacco smoke and environmental pollution. The symptoms include difficulty in breathing and cough-producing sputum. This respiratory disease can prove fatal to individuals. Major risk factors of chronic respiratory disease include the following: cigarette smoking and exposure to tobacco smoke inactive and passive smokers exposure to air pollution exposure to occupational dust, fumes, and chemicals Government Programs and Policies to Prevent and Control Noncommunicable Diseases To motivate and encourage the Filipinos to follow a healthy diet and lifestyle, the Department of Health (DOH) of the Philippines has started a movement. This movement is called “Pilipinas Go4Health” and it aims to produce awareness among the people about lifestyle influencing the NCDs. The movement promotes people to have a healthy and balanced diet, perform physical activities and exercise daily, and minimize the vices such as drinking and smoking. This movement includes four pieces of advice such as “Go Smoke-free,” “Go Slow sa Tagay,” “Go Sustansya,” and “Go Sigla.” 31  Go Smoke-free discusses the harmful effects of smoking. Smoking causes NCDs such as lung disorders and cancer. It emphasizes quitting smoking and avoiding public smoking. Go Slow sa Tagay discusses the harmful effects of alcohol. It can affect the liver and cause several types of NCDs. Go Sustansya encourages people to consume healthy foods and drinks and maintain a balanced diet. Following a healthy diet and avoiding junk foods can minimize the risk of developing NCDs. Go Sigla promotes people to practice physical activities and exercise daily to stay healthy. 32 Check Your Understanding A. What are the different examples of unhealthy lifestyles? 1. 2. 3. 4. 33  B. Predict what will happen next. Rena likes to watch television and she always forgot to eat well. There are also times that she sleeps only for 2 hours. What is the possible effect of this to her body? Explain your answer in 2 sentences. Block and Tackle! PSYCHOMOTOR ACTIVITY Group Activity: Each group will answer the following scenarios through a skit. A minimum of one or two minutes per scenario is the only requirement to express their answers. 1. Your best friend Daniel is a busy person. He believes that high levels of energy are required for exercising. Moreover, exercising causes pain. Being a busy person, he does not exercise and believes that exercising is time-consuming, and will take most of his time. How would you convince Daniel that his ideas about physical activities are not true and encourage him to exercise daily? 2. Your teammate Joshua, does not agree with a particular instruction of the volleyball coach. The coach instructs the team to do stretching after every training session. Joshua thinks of skipping the stretching session every day after the training. Do you think Joshua should skip stretching? What would you say? Criteria: Correctness and Content 5 points Creativity 3 points 34 Organization 2 points Cooperation 5 points Winning Moments 35  Lesson 3: HELLthy or Healthy? Stress Management in Daily Living Does Stress Cause Cancer? According to the National Cancer Institute: “Although studies have shown that stress factors, such as death of a spouse, social isolation, and medical school examinations, alter the way the immune system functions, they have not provided scientific evidence of a direct cause-and-effect relationship between these immune system changes and the development of cancer. Nonetheless, some medical experts say therein lies the link between cancer and stress” — if stress decreases the body’s ability to fight disease, it loses the ability to kill cancer cells. At the end of this lesson, you should be able to describe the effects of stress on our body, and suggest ways to manage stress to improve one’s performance and health. Let’s Warm Up! In the table, list down five different stressful situations and activities that cause you concern, anxiety, or distress. Explain how you handle each situation. Stressful Situation How I Handle it 36  1. 2. 3. 4. 5. From the situations and activities listed above, what makes you most stressed? Learn about It! Stress is an individual’s response to unfavorable external and environmental challenges. These unfavorable conditions and challenges include a wide number of factors such as feelings of tension, worry, sorrows, fear, and discomfort. All these challenges cause strain and 37 pressure on an individual and the individual responds physically and mentally. Difficulty to cope with the situation and life’s challenges cause anxiety in an individual. Under stress, an individual experiences irritability, anxiety, depression, headache, stomach ache, or insomnia. Stress is not always considered negative. It can also be positive and beneficial. The positive feelings such as excitement, motivation, and satisfaction having improving impacts on productivity are called ‘eustress’. The harmful or negative stress is ‘distress.’ Eustress is good stress that lasts for a short period of time. It causes feelings of motivation for better productivity, and excitement to accomplish goals. It is associated with enhancing productivity. Thus, it is positive stress. On the other hand, distress can be either short or long-term. Individuals experience anxiety and discomfort under distress. Unlike eustress, performance and productivity are compromised and decreased under distress. Stress varies from individual to individual. A particular situation can stimulate stress either positively or negatively. It depends on the way an individual perceives it. CAUSES, TYPES, AND EFFECTS OF STRESS Factors such as an event, situations, conditions, or any agent that causes stress in an individual are called stressors. An individual responds to stressors physically, emotionally, or mentally. Hormones are secreted during a response to a stressor. Some stressors are not harmful. However, harmful stressors affect an individual physically, physiologically, and psychologically. Fatigue, lethargy, and a weakened immune system are some of the consequences of stress. 38. They are described below. Acute stress is experienced by every individual. It occurs for a short time. This type of stress does not cause any harm but can prove to be beneficial in certain cases. It occurs in frightening yet thrilling situations. Cumulative stress occurs when several episodes of stress such as inability to cope with situations, unsatisfactory productions, workloads, and inability to rest builds up by accumulating and producing a major effect on an individual. The majority of the individuals ignore the early signs of this type of stress. Chronic stress affects an individual long-term. Recurring high levels of stress for an extended time period has negative effects on an individual’s health. Stressors, the stress-causing agents, produce reactions and responses in individuals. Such reactions and responses bring balance in life. Stress can occur due to several events, both major and minor. These events which lead to stress can be defined as the sources of stress, and include: Major life changes: Several stressors are life-changing experiences. They prove to change an individual’s personal and social life. They affect an individual’s medical and emotional states, impacting self-esteem, confidence, and sense of safety and security. When all these are endangered, individuals suffer physically as well as emotionally. Everyday problems: The stress we feel every day due to daily responsibilities, problems related to professional life and personal life, stress due to inability to cope up with expectations, small and insignificant incidents causing stress that occur occasionally falls under this category. Examples: 39  Physical surroundings: The surroundings and environment of an individual can also cause stress. The factors such as noise in the surroundings, unpleasant odors, crowded areas, crowded transportation while traveling to educational institutes or workplaces, bad weather conditions, or non-functioning facilities offered in a workplace cause stress and influence the level of stress. Examples: Other stressors: It involves worrying about certain things, emotional struggles, conflicts, and unsettled problems within family, friends, and colleagues. Failing to manage stress, most teenagers turn to and adopt ill habits such as the consumption of alcohol, drugs, and smoking. Example: 40  Figure 3: Common symptoms caused by stressful situations Stages of Stress-The General Adaptation Syndrome (GAS) Once an individual is under stress, the body of the individual undergoes a series of physiological changes. These changes are included under a three-stage process called General Adaptation Syndrome (GAS). This theory was developed by Austrian-Canadian Hans Selye. 41 The body of an individual under stress for a long time learns to withstand the stress, and cope up with the situation. Gradually, the body returns to a normal state. However, exposure to stress for an extensive time period affects the body in the long run. The harmful effect of long-term stress is that there occurs depletion of the resources in the body and reduces normal functional capabilities. Figure 4: Stages of General Adaptation Syndrome (GAS) STRATEGIES OF STRESS MANAGEMENT Manage stressors: Stress can be managed by minimizing the factors causing stress. This can be done by avoiding the stressors. The presence of minimized stressors rather than burdened with stress proves helpful. The management of stress can be done by minimizing the workload, avoiding the least important matters, focusing on and prioritizing important matters, and by proper time management. Rest and sleep: It is one of the most effective ways of managing stress. Stress can be managed by maintaining a proper sleep-wake cycle. Every individual needs the proper amount of sleep and rest to maintain a healthy life. It helps by relaxing the body, and 42  relieving and reducing stress. An ideal amount of time for sleep is seven to nine hours for grown-ups. Taking short naps every day also proves to be helpful in countering stress and exhaustion. The duration of short naps can be15 to 30-minutes. Exercise: It is another effective strategy for managing stress. Exercising daily helps an individual to relieve stress naturally, and stay healthy. Anaerobic workout also helps an individual to retain stress-free conditions. Several hormones are produced such as endorphins, which are feel-good hormones, and the body is relaxed and relieved of stress due to workouts. Use relaxation methods in coping with stress: Relaxation methods such as meditation, massage, progressive relaxation techniques, yoga, deep-breathing, visualization, different types of therapies such as aroma, art, and music help to reduce stress and minimize the adverse effects of stress. A. Meditation is a technique that allows an individual to ignore the environmental disturbances, seek and find inner peace. This process of tuning out the world removes stress. B. Massage is a technique that helps to relieve stress from the muscles and body. C. Progressive relaxation and exercise are techniques that reduce muscle tension and help it to relax.. Muscle tension is an indicator of stress. D. Yoga is a relaxation technique that promotes relaxation. It relaxes the body, calms the mind, and improves breathing. E. Deep breathing is a technique in which an individual breathes deeply. It allows the mind to calm down, and also allows the body to relax, ease, and to relieve stress. F. Visualization (creative imagery) is a technique of relieving stress. In this process, an individual employs the power of imagination to create mental images. Pleasing images of a happy, peaceful, and calm place helps to relax and reduce stress. G. Therapies such as aromatherapy, art therapy, and music therapy are healing treatments to relieve stress and improve physical and mental health. COUNTERPRODUCTIVE COPING STRATEGIES IN STRESS MANAGEMENT 43 According to the definition by World Health Organization (WHO), 1999, coping with stress can be defined as the “ability to react, recover, and overcome something stressful”. Stress is psychological and affects both the physical and mental health of an individual. Under stress, individuals attempt to balance physical, mental, and emotional conditions. This conscious response to stress is called coping. Coping Styles under Stress The coping style varies from individual to individual. There are various ways of coping followed by an individual. These scoping styles are responses by individuals to counter stress. The effectiveness of coping styles depends on the intensity of stress, situation, and the individual. There are two types of coping such as adaptive coping and maladaptive coping. Adaptive coping is a style to cope with stress. Individuals following this style of coping confronts problems or stress directly. This counterproductive mechanism is a coping style that employs recognition of stressors, behavior based on cognitive thinking to manage and prevent stress. On the other hand, a counterproductive mechanism called maladaptive coping is managing and dealing with stress by seeking to resort to alcohol and drugs. Coping styles are further classified depending on the stressor, or emotional response. This type of classification done by researchers depends on the parts of the stress response targeted. Problem-solving or instrumental coping is the response to stress where an individual recognizes the stressor and addresses the problem. This strategy helps to resolve problems and reduce stress. Emotion-focused coping is a coping style to overcome stress in which an individual takes care of the emotional health by reducing and blocking the negative thoughts and emotions Likewise, there are other coping strategies classified as active coping strategies or avoidant coping strategies. 44  Active coping strategies include awareness about the stressor, working to reduce such stressors, resolving the identified problems, and thereby self-helping to reduce harmful effects of stress Avoidant coping strategies are adopted by an individual to manage stress. This type of strategy involves ignoring and avoiding the problems, where an individual is in denial mode to accept the presence of stressors and avoids dealing with the stress. Examples of avoidant coping strategies include isolating restraining emotions, resorting to alcohol and drugs, sleeping, and not thinking about the stressor or problems. Following are some specific coping strategies that individuals adopt when under stress: Humor: Find out and look at the amusing aspects of a problem. This is called “positive reframing”. It helps to relieve stress and small failures. Seek support: Seeking help and support from family and friends under stressful conditions helps to maintain emotional health. Problem-solving: It is a strategy that includes the identification of problems. Furthermore, it includes finding solutions to the problems. This strategy helps to manage and relieve stress. Relaxation: It is the way to involve in fun and relaxing activities, or calming techniques. This helps in stress management and improves coping capabilities. Physical recreation: This includes physical activities and stress-relieving techniques to handle stress. Adjusting expectations: Assuming different situations in life and anticipating various outcomes make an individual ready to tackle stress associated with any event. Denial: It is a coping strategy where an individual acts by isolating restraining emotions and denying stressors. Individuals resort to drinking and smoking. Self-blame: It involves blaming oneself for the prevailing stressful condition. Self-blaming leads to low self-esteem and depression. 45  Venting: It involves pouring out of all the emotions and expressing oneself. This is generally done in the company of friends and family. Moderate venting helps to relieve stress. However, thinking deeply only about negativities can be harmful. 46  Check Your Understanding A. Using the choices below, what word is being referred to in the statement. cumulative / acute stress / chronic stress / stress ______ 1. It is the reaction of the body and mind from life incidents. ______ 2. Common arises from recent, past, and foreseen difficulties ______ 3. A prolonged stress B. Give three physical signs of stress. 1. 2. 3. Block and Tackle! PSYCHOMOTOR ACTIVITY Group Activity: Following are the different sub-topics of stress. Choose one topic from the given below. Create a presentation about the assigned topic and present it to the class afterward. Have a general discussion after the end of the presentation of all the topics. 47  Group 1: Stress- Definition, Role of Stress in Cancer Group 2: Stages of Stress and Impacts of Stress on the Population of the Philippines Group 3: Cause and Consequences of Stress Group 4: Symptoms of Stress Group 5: Management of Stress Group 6: Relaxation Method/Technique to Relieve Stress Group 7: Simple Exercises to Fight Stress Group 8: Coping Strategies in Response to Stress Criteria: Content 5 points Creativity of presentation 3 points Organization of the topic 2 points Cooperation 5 points 48 Winning Moments Lesson 4: WISE vs. VICE It is important to get baseline information on your current fitness level so you can orient yourself on how far you are from your goal. There are several basic tests that can be performed to evaluate health related-fitness levels. A word of caution: make sure to seek medical clearance and follow safety precautions (e.g., doing warm-ups, wearing proper attire) before performing these tests. 49 At the end of this lesson, you should be able to explain and describe the different components of health-related fitness tests, and assess oneself using Health-Related Fitness. recognizes the value of optimizing one’s health through participation in physical activity assessments Let’s Warm Up! The teacher will ask the students to explain this quote: 50  Learn about It! By definition, fitness is describing the condition of an individual being physically fit and healthy. Fitness is also characterized as GENERAL or SPECIFIC. GENERAL (health-related fitness) means that a person is healthy and able to perform activities without feeling too tired. It also includes; a. Cardiovascular endurance (aerobic fitness) b. Muscular endurance c. Good body composition. SPECIFIC (skill-related fitness) means that fitness is the ability to play a sport at a high level, it requires general fitness as well as the; a. agility is to change direction quickly; b. balance is preventing it from falling over; c. coordination moving accurately and smoothly; d. explosive strength requires strength combined with speed; e. fast reactions and quick responses; and f. good timing acting at the just-right moment. However, several factors may affect the person’s fitness, these are the following: a. Height, weight, and somatotype. Basically, this pertains to the body structure or shape of a person that can also affect your physical activity. 51  b. Illness and injuries either temporarily or permanently. c. Psychological Factors are commonly rooted in stress and tension. d. Disabilities may affect concentration on particular activities though can still reach a high level of fitness. e. Alcohol, drugs, and smoking which give negative effects whether short or long-term effects. f. Diet requires containing the right balanced diet that will give the right nutrients needed by the body. HEALTH-RELATED FITNESS COMPONENTS Component Definition Examples The relative proportion of fat and fat-free tissue in the body. This HRF Test is useful in classifying the health risk of body weight. BMI= Weight in Kg To compute the BMI HEIGHT IN M² Body Composition BMI= Weight in Kg = 23 kg/m² HEIGHT IN M² Classification: Normal Classification BMI Underweight 30 > 45 > 45 cm < 25 kg/m2 < 102 cm Female < 11:30 min > 20 > 35 > 50 cm < 25 kg/m2 < 88 cm Table 2.3. Optimal Scores for Adolescents in Various Fitness Tests 55  An endomorph has wide hips but relatively narrow shoulders. Fat on the body, arms, and legs is visible while the ankles and wrist are relatively slim. A mesomorph has wide shoulders and relatively narrow hips, a muscular body, strong arms and thighs are visible, and not much body fat. An ectomorph has narrow shoulders, hips, and chest. Not much muscle or fat can be seen. Arms and legs are visibly long and face and high forehead are high. 56 Recognizing the value of these assessments is pivotal for several reasons: 1. Setting Baselines for Health Improvement In our journey to optimize our health, it is essential to understand where we currently stand. Physical activity assessments serve as the starting point, providing us with baseline information about our current fitness level. This baseline allows us to gauge how far we are from our health and fitness goals. 2. Informed Decision-Making By engaging in health-related fitness tests, you gain valuable insights into your physical capabilities and areas that may need improvement. Armed with this knowledge, you can make informed decisions about the types of physical activities and exercises that will be most beneficial for your individual needs. 3. Personalized Health and Fitness Plans Physical activity assessments help tailor health and fitness plans to your specific requirements. By understanding your strengths and weaknesses, you can create a customized plan that optimizes your health and addresses your unique goals. 4. Ensuring Safety and Well-being A word of caution is always emphasized before engaging in any physical activity assessments. Safety precautions, such as warm-ups and proper attire, are essential to prevent injuries. Additionally, seeking medical clearance ensures that you are physically fit for the assessments, safeguarding your well-being. 57  Check Your Understanding A. Write Yes if it is HRF and No if not. _________ 1. Miguel was asked by his teacher to get his waistline or circumference. He found out that he has a 45 waist circumference in spite of his young age. The teacher gave an assessment of the High Risk for cardiovascular disease. _________ 2. Hexagon Agility test is one of the tests that his foot coach asked him to do before their games. _________ 3. The highest score of Lucy on her paper juggling was 25 while Johann got only 10. _________ 4. Body mass index was computed by the Grade 9 students. _________ 5. In only 9.50 seconds, Olga can finish the 40-meter sprint. B. Write the letter of the correct answer. _________ 1. Why is setting baselines for health improvement considered essential before embarking on a fitness journey? a. To compare your fitness level with others b. To gauge how far you are from your health and fitness goals c. To determine your genetic fitness potential d. To assess your current mental health status 58 _________ 2. What is one advantage of engaging in health-related fitness tests? a. They provide entertainment and amusement b. They help you set unrealistic fitness goals c. They offer valuable insights into your physical capabilities d. They focus solely on cardiovascular fitness _________ 3. How can physical activity assessments contribute to personalized health and fitness plans? a. By providing a one-size-fits-all fitness routine b. By ignoring individual strengths and weaknesses c. By tailoring plans to specific requirements based on strengths and weaknesses d. By recommending the same exercises for everyone 59  Block and Tackle! Psychomotor Activity Individual Activity: Each student will perform the Health-Related Fitness Test. The fitness test is described earlier in the lesson. Perform the test and write the scores. Based on the scores, rate yourself (see Table 2.3 for the corresponding rating). Evaluate to see if you are in the optimal range or below the optimal range. Name of the participant: _ _______________________________ Sex/Gender: _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Waist (in cm): _ _ _ _ _ _ _ _ _ _ _ _ _ ___ ___ Rating based on scores Fitness 0 - Did Not Attempt or Unsafe Description 1 - Below Optimal Range Components 2 - Within Optimal Range 3 - Excellent Perform a cardiorespiratory Cardiorespiratory fitness test. (e.g., 1-mile run, Endurance 3-minute step test) (Aeerobic Fitness) Record time or distance covered. Complete a muscular strength test. (e.g., push-up, bench Muscular Strength press) Record the number of repetitions. 60  Perform a muscular endurance Muscular test. (e.g., plank, wall sit) Endurance Record duration or repetitions. Perform a muscular endurance test. (e.g., sit and reach, shoulder Flexibility (Range flexibility) of Motion) Record distance or range achieved. Calculate BMI and WHR Body Composition (Underweight, Normal, (BMI) Overweight, Obesity) Total Score: ______________ Overall Assessment: (Provide additional comments and recommendations) 61 Health-Related Did Not Below Optimal Within Excellent (3) Fitness Attempt or Range (1) Optimal Component Unsafe (0) Range (2) Cardiorespiratory I did not attempt I attempted the test My performance My performance Endurance the test or but fell below the falls within the surpasses the optimal performed it optimal range for my optimal range for range for my age and unsafely. age and sex. their age and sex. sex, demonstrating exceptional endurance. Muscular I did not attempt I attempted the test My performance My performance Strength the test or but fell below the falls within the surpasses the optimal performed it optimal range for my optimal range for range for my age and unsafely. age and sex. their age and sex. sex, demonstrating exceptional strength. Muscular I did not attempt I attempted the test My performance My performance Endurance the test or but fell below the falls within the surpasses the optimal performed it optimal range for my optimal range for range for my age and unsafely. age and sex. my age and sex. gender, demonstrating exceptional endurance. 62 Flexibility (Range I did not attempt I attempted the test My performance My performance of Motion) the test or but fell below the falls within the surpasses the optimal performed it optimal range for my optimal range for range for my age and unsafely. age and sex. my age and sex. gender, demonstrating exceptional flexibility and range of motion. Body Composition My BMI My BMI falls within My BMI falls within My BMI falls within the (BMI) measurement is the optimal range for the optimal range optimal range for my unsafe or my age and sex but for my age and age and sex and at the outside the at the lower end. gender, reflecting higher end, indicating a optimal range a healthy body healthy body for my age and composition. composition with sex potential for muscle development. Winning Moments 63  Go the Distance! GOAL: Suppose you are working in an online advertisement that aims to promote healthy habits. Role: Online Advertising Agent Audience: The target audience will be 12-20 years or users of Facebook. Situation: As an online advertising agency, you should create a 60-second advertisement that will advertise the benefits of practicing healthy habits. You only need to choose at least 2 healthy habits (eating a proper diet, sleeping, and the like) Product/Performance: You need to come up with a layout of your online advertisement, and the most number of shares in their timeline. 64 Standards and Criteria: Rubric: Beginning Developing Accomplished Criteria Score (17-20 points) (0-12 points) (13-16 points) Content (Focus on details/events are clearly evident; it is clearly related to the topic.) Organization (Logical progression of details/events; clear transitions between ideas. Conventions (spelling, mechanics, grammar and usage) Creativity (includes the uniqueness and originality of the output) Conviction (the audience shared their output online) 65 Timeliness (Submit output on time) Total Score: 66  Self-Check Put check (/) on the column before each objective that you can explain and you understand. Check I can… describe the importance of proper diet to improved performance; enumerate ways in achieving good eating habits; and create a healthy meal plan that will help in having a healthy diet. identify the different unhealthy habits and the effects of these on our body; and enumerate ways to in guarding oneself against unhealthy habits. describe the effects of stress on our body; and suggest ways to manage stress to improve one’s performance and health. 67  Reflect I find __________________________ the most interesting because ______________________. I got ____ checks because _______________________________________________________. I need to improve on _______________________because _____________________________. I need to practice _________________________ because _____________________________. I plan to _____________________________________________________________________. Wrap Up This unit discussed the following points to remember: The right nutrition should be considered before conducting any causal to strenuous activity. Nutrients have to be taken in to nourish the body after performing activities. Nutrients are needed for body repair, growth, and development. They are also essential in the body’s recovery, immunity from sickness, and maintenance of proper body weight. Macronutrients have to be taken in large amounts while micronutrients in small quantities. A lot of Filipinos die because of Non-communicable diseases (NCDs), which may have been inherited as a result of lifestyle. Smoking contains a lot of harmful chemicals that weaken parts of the body and promotes the growth of cancer cells. Sedentary life together with poor dietary habits weakens the body. This may lead to diseases and disorders later on. Stress is the reaction to stressors and causes risks to an individual’s comfort. Eustress is positive stress while distress is negative stress. 68  Stressors may originate from major life changes, living conditions, and problems on a day-to-day basis. Stress has different stages. Each person may use a different coping capabiliy. Stress can be managed in different ways. Sleep and relaxation are two of the best ways to reduce stress. Recognizing the value of these assessments is pivotal for setting baselines for health improvement, informed decision-making, personalized health and fitness plans and ensuring safety and well-being. 69  Bibliography Ann Duff, Thomas Hardie. 2010. Active Learning: Curriculum for Excellence. Westerhill, Road, Bishopbriggs, Glasgow: Leckie&Leckie Ltd. Cenzon, Matthew. 2016. Symptom Find. May 17. Accessed March 6, 2018. https://www.symptomfind.com/healthy-living/unhealthy-habits/. Ezez. 2021. "WHO EMRO | Macronutrients | Health topics". Emro.who.int. http://www.emro.who.int/health-topics/macronutrients/index.html#:~:text=Macronutri ents%20are%20nutrients%20that%20provide,%3A%20proteins%2C%20carbohydrates% 20and%20fats. Ezez. 2021. "Non communicable diseases". Who.int. https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases. Lacanilao, Pauline. 2015. Spot.ph. October 14. Accessed March 7, 2018. https://www.google.com.ph/search?q=raymond+martin&rlz=1C1AVFC_enPH784PH784 &tbm=isch&tbas=0&source=lnt&sa=X&ved=0ahUKEwi_mLXv2NrZAhVBPrwKHeYiCj8Qp wUIHg&biw=1366&bih=662&dpr=1#imgrc=QQBp_H1yDlRa2M:. 70 Lualhati Fernando-Callo, Peter Fermin Dajime. 2016. R BS Physical Education and Health Vol. 1. Sampaloc Manila: Rex Publishing. Staff, Mayo Clinic. 1998-2018. Mayo Clinic. Accessed March 5, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355 167. Wolfram, Taylor. “How to Fuel Your Workout.” Accessed May 4, 2018. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/how-to-fuel-your- workout Image references: https://www.edigitalagency.com.au/instagram/new-instagram-logo-png/ http://www.tomcorsonknowles.com/blog/ways-for-a-good-night-sleep/sleepingwomanwithmoon/ http://reneefinberg.blogspot.com/2014/02/i-have-been-tired-and-lost.html http://wikiforwriting.wikispaces.com/SMOKING+%28EDITED%29 https://traumadissociation.wordpress.com/2015/02/17/mentalhealthfunny/ https://www.google.com.ph/search?q=raymond+martin&rlz=1C1AVFC_enPH784PH784&tbm=isch&tbas=0 &source=lnt&sa=X&ved=0ahUKEwi_mLXv2NrZAhVBPrwKHeYiCj8QpwUIHg&biw=1366&bih=662&dpr=1#i mgrc=QQBp_H1yDlRa2M 71  Answers to Check Your Understanding Lesson 1: The Science of Eating Habits Warm-up (Key) 1. Fact 2. Bluff 3. Bluff 4. Fact 5. Fact Check your understanding A. 1. Balance 2. Binge eating disorder 3. Adequacy 4. Bulimia nervosa 5. variety B. You can refer to this sample plate 72 Lesson 2: ALL-Right! Proper Health Habits Part A 1. Sedentary lifestyle 2. Smoking 3. Lack of rest and sleep 4. Drinking alcoholic drinks Part B. 1. Lack of sleep 2. Feeling of fatigue 3. Risk factor of NCD Lesson 3: HELLthy or Healthy? Stress Management in Daily Living A. 1. Stress 2. Cumulative 3. Chronic B. 1. Muscle tension 2. Headache 3. Shortness of breath 73  4. Increased sweating 5. Grinding teeth 6. Dry mouth 7. rashes Lesson 4: WISE vs. VICE A. 1. yes 2. No 3. No 4. Yes 5. No B. 1. B 2. C 3. C 74 Glossary Anemia- It is the presence of insufficient red blood cells in the blood. Anhedonia- It is the condition of lack of pleasure. Apoptosis- It is the process of programmed cell death. Ariboflavinosis- It is a deficiency disease due to low amounts of riboflavin. Beriberi- It is a deficiency disease due to insufficient levels of thiamin. Bruxism- It is defined as excessive grinding of teeth. Couch potato- It is defined as someone who is lazy and inactive. Cancer- It is defined as abnormal and uncontrolled cell growth. Development- It is defined as a gradual process or act of creating something over a period of time. Diabetes- It is a disease that occurs due to high levels of glucose in the blood. Dietary- It is the type and amount of food available to or eaten by an individual. Dementia- It is defined as a condition due to loss of brain functions such as memory and judgment. Dysarthria- It is a condition of slurred speech. Enteritis- It is defined as a condition of inflammation of the small intestine. Growth- It is defined as a stage in the process of growing time. Glycosuria- It is the condition in which there is the presence of excess sugar in the urine. Halitosis- It is defined as bad breath. Hyperhidrosis- It is defined as abnormally excessive sweating. 75  Hypersensitivity- It is defined as a reaction produced by the immune system having a harmful effect on the body. Glycogenolysis- It is the process of the breakdown of glycogen into simple sugar. Infectious- It is defined as something that is capable of being passed to someone else by germs that enter the body. Keratomalacia- It is a condition in which the cornea gets cloudy and softens. Kwashiorkor- It is a condition of malnutrition due to insufficient protein in the diet. Management- It is defined as an act or skill of controlling and making decisions about business or team. Metastasis- It is defined as the spread of cancer from one part to other parts of the body. Neuropathy- It is defined as nerve damage resulting in numbness and pain. Nutrition- It is the process of eating the right kind of food so you can grow properly and be healthy. Osteomalacia- It is a condition in which bones become weak. Osteoporosis- It is a condition in which bones become brittle and prone to fracture. Paresthesia- It is defined as a tingling sensation in hands, legs, or feet. Pellagra- It is defined as a deficiency disease due to low levels of niacin. Pericardium- It is a fluid-filled sac surrounding the heart. Relaxation- It is a way to rest and enjoy yourself. Rickets- It is a deficiency disease due to low levels of vitamin D in children. Risk- It is defined as the possibility that something bad or unpleasant will happen. Scurvy- It is defined as a deficiency disease due to low levels of vitamin C. 76  Substance- It is defined as a drug that is considered harmful and whose use is controlled by law or made illegal. Sputum- It is defined as mucus produced during cough. Toxic- It is defined as something containing poisonous substances. Xerostomia- It is the condition of dry mouth. 77