LESSON 1: Health Awareness

Objectives:

At the end of the lesson, the students should be able to:

1.
Know the importance of maintaining good health habits
2.
Enumerate and explain the effects of bad health habits

3.
Identify and explain unhealthy lifestyle
4.
Aware about the bad habits and the good habits

Hello students, it’s time to have a break! Try to answer the Pre-assessment
below to assess your brilliant knowledge if you still remember the lessons from your
lower years. Please read the instructions carefully. You can start now! Good Luck
Everyone! See you next time....

Pre- Assessment

I. Identify the concepts being described in each item. Fill in the missing letters
to complete the crossword puzzle. Do this in your activity notebook.

Across:
2. Refers to why and how people eat which foods they eat, and with whom
they eat, as well as the ways people obtain, store, use, and discard food.
3. Skipping meals and/or overeating.
6. One of the leading causes of overweight and obesity.
9. The same as the obesity where people often encounter a lot of physical and
Emotional struggles in life.

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Down:
1. It is a feeling of emotional or physical tension.
4. The natural state of rest in which your eyes are closed, your body is inactive,
and your mind does not think.
5. An eating disorder wherein a person is abnormally underweight.
7. The people are often found to suffer from malnutrition due to lack of adequate
nutrients in the body.
8. Just like an overweight people that they find themselves the subject of bullying.

II. Read the following statements carefully and put a check mark ( ✓ ) on the
statements that apply to you.

_____ 1. Eating too much _____ 6. Eating before sleeping

_____ 2. Skipping meals _____ 7. More attention on nutritional

needs

_____ 3. Sleeping at 6 – 8 hours of night _____ 8. Drinking beverages, like soft drinks, as
sleeping everyday the first option

_____ 4. Do daily physical activity _____ 9. Eating fruits daily

_____ 5. Face booking all night _____ 10. Staying up all night long

Let’s see how you scored in the pre-assessment. Count the number of check
marks (✓) to know your Healthy Lifestyle Assessment Rating.
Excellent 7 - 10
Good 4-6
Needs improvement 0–3

Evaluate your results. Does your lifestyle prove to be the best ways to your overall
health? Be sure that at the end of this lesson the number of your check marks (✓) will be
more than your initial results in this pre – assessment.

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 Reading Time
A healthy lifestyle is a way of living that lowers the risk of being seriously ill or dying early according
to the World Health Organization (WHO). Partly, many of us try to live a healthy lifestyle but our health
becomes at risk and prone to different risks that can affect our capacity to do daily physical activity.
We need to realize that there are some common health practices – particularly when dealing with
stress – that need to be corrected right away. Some stress coping measures affect or show in a
person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management: What, When, Why?

Eating Habits

You may have had certain eating habits for so long that you do not realize they are unhealthy. Or,
your habits have become part of your daily life, so you do not think much about them. These can lead
to being underweight, overweight, or even obese. It is alarming to see that many are suffering from

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malnutrition, overweight, and obesity. Thus, eating habit (or food habits ) refers to why and how
people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store,
use, and discard food.

Underweight people are often found to suffer from malnutrition due to lack of adequate
nutrients in the body and whose body weight is considered too low to be healthy. While being
underweight might not be as widespread, the risks can be just as harmful. Here is certain health risks
associated with being underweight or having poor nutrition. These risks include: malnutrition, vitamin
deficiencies, or anemia, osteoporosis from too little vitamin D and calcium.

Overeating is also found to be one of the leading causes of overweight and obesity with too
much eating processed food and sugary drinks. More calories consumed from fats and sugars and be
stored in the body as fat. This fat will be burned off through physical activity or exercises.

Overweight and obesity are defined as abnormal or excessive fat accumulation that may
impair health (WHO) and these may increase the risk of many health problems, including diabetes,
heart disease, and certain cancers. If you are pregnant, excess weight may lead to short- and long-
term health problems for you and your child.

Sleep management

Sleep is the natural state of rest in which your eyes are closed; your body is in active and your
mind do not think. Sleeping 6 to 8 hours of night sleep everyday is very important to everyone’s health.
This is to allow the body to rest and regenerate. Lack of sleep can affect your overall health and make
you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and
diabetes.
Sleep management is what happens after you complete a sleep study; it involves creating a
sustainable plan to manage and treat your sleep disorder. However, a lot of people, especially teens,
practice bad sleeping habits such as the following:

1. Staying up all night – This is the most common bad sleeping habit of most people. In order to
submit a project, a paper, or some other work at that last minute, they cram to finish it,
staying up all night until they are done. Spending night in reading or doing anything are that
they do not want to postpone for another time.
2. Internet Addiction/technology in bed – Social media is massively addictive (Face booking,
surfing, You Tube, and more). TV or computer, cell phone etc. Most of these devices also
emit the sleep stealing light and are used for consuming content that may rob you of sleep
because it's so engaging.
3. Eating Before Sleeping/caffeine and nicotine/alcohol – Eating or drinking too close to bedtime
can disrupt your sleep, mostly because it gets your stomach acids going, and lying down can
cause those acids to creep up into your throat. Caffeine and nicotine are stimulants that, when
taken within 3 hours of bedtime, can make it difficult to go to sleep or stay asleep until the
chemicals wear off. Many people falsely believe that alcohol help promotes sleep as it makes
them drowsy and more likely to fall asleep quicker. However, once your body begins to
metabolize the alcohol there is a period of arousal, which disturbs one's sleep.

Stress Management

Stress is a feeling of emotional or physical tension. It can come from any event or
thought that makes you feel frustrated, angry, or nervous. Environmental factors, fatigue, too
much work, illness, and loneliness are among the reasons of stress. Therefore, stress needs
to handle properly and need to learn how to cope with it in the right way are essential.

If not properly dealt with, it can lead to many health concerns and it may harm health
– difficulties in sleeping, poor immunity, hypertension, and even heart disease and poorly

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perform in physical activities. Thus, people may not able to deal with stress resort to
ineffective – or worst; the following are the unhealthy – means of dealing with stress that can
harm health:

1. Smoking
2. Bad Eating Habits – Skipping meals/ or overeating
3. Excessive sleeping
4. Smoking
5. Bad Eating Habits – Skipping meals/ or overeating
6. Excessive sleeping
7. Excessive alcohol intake
8. Procrastinating – Trying to hide and escape the problem using delaying tactics rather
than facing the problem

SUMMARY

Being underweight, overweight and even obesity are unhealthy eating habits
that harmful to the health of people. Lack of sleeping such as staying up all night, addiction of internet
or technology in bed and eating before bed with

caffeine and nicotine as well as drinking alcohol are the sleeping disorder that affects overall
health. Environmental factors, fatigue, too much work, illness,

and loneliness are among the reasons of stress that needs to handle it properly. All
of these are unhealthy lifestyle 10 that may increase the risk of many
health problems, including diabetes, heart disease, hypertension and certain cancers.

LESSON 2: Healthy Balance

Objectives:

At the end of the lesson, the students should be able t o:

1.Classify and categorize the bad eating habits and the healthy eating habits.

2. Enumerate and explain the different types of eating habits.

3. Create food diary
Good day students! Here I am again. How’s your lesson 1? Did you undergo all the activities given to
you? Well and good if you already answered everything. Be sure to apply and practice all of the good

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habits that are essential to your health. Now, we will try another activity that helps you to become a
healthy person.

Reading Time
Categorizing eating helps to evaluate and understand when you are eating for reasons other
than to provide your body nourishment.
You might have noticed that there are times when you eat to fuel your body and other times it
is because you want to eat for the purpose of enjoyment. Once you categorize the types of eating, you
can manage and decide how much you want to eat for each category to maintain a healthy lifestyle.
The Four Types of Eating to Remember

1. Fueling For Performance - for the student – athletes fuelling is very important for them to target
their energy needs before, during and after their exercises especially during the heavy training. It
is necessary to fuel in order to gain energy not because you’re athletes but also to all non athletes.
Tips:

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 1. Know your limitations
2. Eat fruits and vegetables
3. Control yourself
2. Emotional Eating – Problems to solve? Paper works to submit on time?
Stress? Depressed? Are these questions may be solve by eating more and more? Of course
not, because may be you feel good for the moment but still
these cannot resolved the problem that you have.
Tips to Stop Emotional Eating
a. Identify the triggers - such as stress, emotions, social influences, boredom
b. Find ways to overcome them instead of eating - manage yourself, like if you are bored,
read a book, go to an amusement park, watch comedy shows when having problems,
confront it with confidence, - if lonely, just call someone, play with pets etc.
c. Practice Mindful eating - Awareness of your physical and emotional cues, Awareness of
your non-hunger triggers for eating, Awareness on how you buy, prepare and eat your
food, Choosing foods that give you both enjoyment and nourishment, Learning to meet
your emotional needs in ways other than eating. d. Pause and think - Construct a
strategy to avoid this All this can help, but
not if you can’t stand for it, let’s make a change!
3. Social Eating – one of our behaviour is eating with our family and friends. This is the most
happiness that we proud off. Having more time to eat with them are just there is no time to see
each other again. Social eating can have serious effects on the way we view food and
nutrition, leading to overeating, obesity, malnutrition and other health problems, social
pressures have a powerful effect on how we eat.
Tips
a. Say no! For events whit many food
b. Try to manage and control
c. Make a decision
d. Change your habits
e. Encourage others too
f. Known your limits
g. Make yourself busy
4. Distracted Eating - people are in the routine of eating while distracted. The irony of eating while
distracted is that you end up missing out on the eating experience, which often means, eating
needs to be repeated.
Tips
a. Make the time to eat
b. Take a break on gadgets etc.
c. Chew food mindfully (Make sure you’re truly reaping the nutritious benefits of your
food choices and take time to eat. Your behaviors are strongly influenced by your
environments.
Types of eating disorders

The most common eating disorders are:

• anorexia nervosa – when you try to keep your weight as low as possible by not eating enough food,
exercising too much, or both
• bulimia – when you sometimes lose control and eat a lot of food in a very short amount of time (binging)
and are then deliberately sick, use laxatives (medication to help you poo), restrict what you eat, or do
too much exercise to try to stop yourself gaining weight
• binge eating disorder (BED) – when you regularly lose control of your eating, eat large portions of food
all at once until you feel uncomfortably full, and are then often upset or guilty
• other specified feeding or eating disorder (OSFED) – when your symptoms don't exactly match those of
anorexia, bulimia or binge eating disorder, but it doesn't mean it's a less serious illness

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OSFED is the most common, then binge eating disorder and bulimia. Anorexia is the least common.
Nine Bad Eating Habits and How to Break Them
1. Mindless Eating
The more you eat the more you unknowing consume of food that you it.
The Fix: Eat from smaller dishes. Try swapping out your large dinner plate for a salad plate, and never
eat straight from a container or package.
2. Nighttimes Noshing
Eating too much or snacking after dinner or diet at night.
The Fix: The diet take-away here? After dinner, teach yourself to think of the kitchen as being closed
for the night, and brush your teeth — you’ll want to eat less with a newly cleaned mouth. If a craving
hits, wait 10 minutes. If you’re still truly hungry, reach for something small like string cheese or a piece
of fruit.
3. Endless Snacking
Snacking at more calorie foods and unhealthy foods are bad to your health.
The Fix: Keep only healthy snacks within reach, such as hummus, carrots and cucumber slices, air-
popped popcorn, yogurt, and almonds, says Jessica Crandall,
RD, a spokeswoman for the American Dietetic Association. Don’t stock your desk or pantry with potato
chips or cookies you know you can’t resist.
4. Skipping Breakfast
Eating meals are very important especially breakfast time because you need to increase your
energy. Skipping meals makes your metabolism begins to slow.
The Fix: Have ready healthy breakfast foods you can consume on the run, Crandall says. If you’re
rushed, try easy items such as whole fruit, yogurt, homemade cereal bars, and smoothest.
5. Emotional Eating
This is a coping mechanism of eating according to your mood and feeling.
The Fix: Find a new stress-buster, Crandall says. “If you’re stressed out at work, when you
get home, take a walk instead of eating or call a friend who will be empathetic," she suggests.
"You can vent and take some of the stress off your shoulders.” Choose any activity you like as
long as it keeps you out of the kitchen.
6. Eating Too Quickly
Japanese researchers found that eating too quickly was strongly associated with being
overweight.
The Fix: To slow down your eating, physically put your fork down between bites, take smaller bites,
and be sure to chew each bite thoroughly. Also, drinking water throughout your meal will help you slow
down and feel fuller as you go.
7. Not Getting Enough Sleep
Lack of sleeping habit
The Fix: Establish a routine for yourself, and try to go to bed and wake up at about the same
times every day, even on weekends. Keep the bedroom dark and comfortable, and avoid TV or
computers for at least an hour before bed. If you need extra motivation to shut off the lights early,
remember that the better you sleep, the better the number when you step on the scale in the morning.
8. Vegging Out with Video Games
All day long and all night long with games, watching TV, sitting in front of a computer or lap
top, and making paper works with snacks more than consumable to eat may lead weight gain.
The Fix: Take frequent breaks when you’re in front of the computer — get up and walk around the
room or office every 15 to 30 minutes. When the workday or your favourite TV show ends, remember
to carefully monitor what you consume to you don’t overstuff yourself.
9. Eating Junk Food
The Fix: The solution isn’t to eliminate your favorite indulgences from your diet — that will only make
you crave them more, Crandall says. The key to weight-loss success is to identify what you really
want, and indulge in your favorite foods in moderation as special treats, not every day.

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 SUMMARY

Eating is to provide your body nourishment. This helps you energize in ever day life.
Fuelling for performance, emotional eating, social eating, distracted eating are the
four types of eating that you should know. You also need to categorize eating in
order to evaluate and understand when you are eating and you can manage and
decide how much you want to eat for each category to maintain a healthy lifestyle.
Eating disorder are anorexia nervosa means when you try to keep your weight as
low as possible by not eating enough food, exercising too much, or both, bulimia
when you sometimes lose control and eat a lot of food in a very short amount of
time (binging) and are then deliberately sick, use laxatives (medication to help you
poo), restrict what you eat, or do too much exercise to try

to stop yourself gaining weight, and binge eating disorder (BED) when you regularly lose
control of your eating, eat large portions of food all at once until you feel uncomfortably
full, and are often upset or guilty. Other specified feeding or eating disorder (OSFED) –
when your symptoms don't exactly match those of anorexia, bulimia or binge eating
disorder, but it doesn't mean it's a less serious illness. OSFED is the most common, then
binge eating disorder and bulimia.

Module 1: Healthy Mind,

Anorexia is the least common.Healthy Body

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 Mindless eating, nighttimes noshing, endless snacking, skipping
breakfast, emotional eating, not getting enough sleep, eating too quickly,
vegging out with video games, and eating junk foods are the nine bad habits
that you should break it up for a better healthy behaviour.

LESSON 3: Stress! Stress! Go Away

Hey! My dear students! Nice to see you again! Did you enjoy making your
activity in lesson 2? What about doing another activity that makes you
interesting and feel you in love with it?

Learning Activity 1:
Pick Me Up

Directions: Let the student pick one pictures and describe what is on the
picture After describing each pictures, sk them to answer the following
?
questions given below:

At the end of the lesson, the students should be able to:

1. What are the things that are common among the four pictures?

2. Can you relate one of these pictures in your real life? 1. Unde st nd and
discu s stress and its causes

3. Share your ideas by writing it on your P. E. activity notebook.

2. Enumerate and explain on how to manage stress
3. Know the importance of physical activity in managing stress

4. Apply in real life situation in how to manage stress

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 Learning Activity 2:
Break Me Up!

Directions: Group the students into four (4) groups and ask them to discuss
their feeling while they are doing Activity 1. By means of brainstorming, ask the
students to share their ideas from their output in Activity 1. Let them write in
manila paper given to them and do group reporting. Let them do this activity in
15 minutes only.
Processing question of group reporting:

1. What is stress?
2. Kindly give some example of being stress?
3. How can you manage yourself if you experience stress? Rubri cs
in Group Reporting
Category Outstanding Very Satisfaction Needs Score
Satisfaction Improvement
(4) (3) (2) (1)
Content Clear and Clear but A little bit clear Not clear
relevant to the some of the and not
meaning of supporting explain well
stress, well details are
explain lacking
Evidence/ Five or more Three to four One to two Examples
Examples relevant and relevant and specific are not clear
specific specific examples are
examples are example are well explain
well explain explain well
explain

Reading Time
What is stress?
Stress is the emotion of being unconditionally. This may take time to handle it
properly. It can also affect physically, emotionally, mentally, socially, and as well as
spiritually. Stress can either be good and bad in terms of handling it but it is more
nearer to seriously affects the five aspects mentions above. Although, stress is actually
normal part of our life but still we fight and handle it in the right way.

Causes of Stress

• Being unhappy in your job

• Having a heavy workload or too much responsibility
• Working long hours
• Having poor management, unclear expectations of your work, or no say in
the decision-making process
• Working under dangerous conditions
• Being insecure about your chance for advancement or risk of termination
• Having to give speeches in front of colleagues
• Facing discrimination or harassment at work, especially if your company isn't
supportive

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Life stresses can also have a big impact. Examples of life stresses are:

• The death of a loved one

• Divorce
• Loss of a job
• Increase in financial obligations
• Getting married
• Moving to a new home
• Chronic illness or injury
• Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
• Taking care of an elderly or sick family member
• Traumatic event, such as a natural disaster, theft, rape, or violence against
you or a loved one

Sometimes the stress comes from inside, rather than outside. You can stress
yourself out just by worrying about things. All of these factors can lead to stress:

• Fear and uncertainty. When you regularly hear about the threat of terrorist
attacks, global warming, and toxic chemicals on the news, it can cause you
to feel stressed, especially because you feel like you have no control over
those events. And even though disasters are typically very rare events, their
vivid coverage in the media may make them seem as if they are more likely
to occur than they really are. Fears can also hit closer to home, such as
being worried that you won't finish a project at work or won't have enough
money to pay your bills this month.
• Attitudes and perceptions. For example, if your television set is stolen and
you take the attitude, "It's OK, my insurance company will pay for a new
one," you'll be far less stressed than if you think, "My TV is gone and I'll
never get it back! What if the thieves come back to my house to steal
again?" Similarly, people who feel like they're doing a good job at work will
be less stressed out by a big upcoming project than those who worry that
they are incompetent.
• Unrealistic expectations. No one is perfect. If you expect to do everything
right all the time, you're destined to feel stressed when things don't go as
expected.
• Change. Any major life change can be stressful -- even a happy event like a
wedding or a job promotion. More unpleasant events, such as a divorce,
major financial setback, or death in the family can be significant sources of
stress.
Your stress level will differ based on your personality and how you respond
to situations. Some people let everything roll off their back. To them, work stresses
and life stresses are just minor bumps in the road. Others literally worry themselves
sick.

What Are the Symptoms of Stress?

1. Emotional symptoms of stress include:

• Becoming easily agitated, frustrated, and moody

• Feeling overwhelmed, like you are losing control or need to take control
• Having difficulty relaxing and quieting your mind

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 • Feeling bad about yourself (low self-esteem), lonely, worthless, and
depressed Avoiding others

2. Physical symptoms of stress include:

Low energy

• Headaches
• Upset stomach, including diarrhea, constipation, and nausea
• Aches, pains, and tense muscles
• Chest pain and rapid heartbeat
• Insomnia
• Frequent colds and infections
• Loss of sexual desire and/or ability
• Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
• Dry mouth and difficulty swallowing
• Clenched jaw and grinding teeth

3. Cognitive/Mental symptoms of stress

include: Constant worrying

• Racing thoughts
• Forgetfulness and disorganization
• Inability to focus
• Poor judgment
• Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

• Changes in appetite -- either not eating or eating too much

• Procrastinating and avoiding responsibilities
• Increased use of alcohol, drugs, or cigarettes
• Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
Exercise and stress relief

• It pumps up your endorphins.

Physical activity helps bump up the production of your brain's feel-good

neurotransmitters, called endorphins. Although this function is often referred to as
a runner's high, a rousing game of tennis or a nature hike also can contribute to
this same feeling
• It's meditation in motion.

As you begin to regularly shed your daily tensions through movement and
physical activity, you may find that this focus on a single task, and the resulting
energy and optimism, can help you remain calm and clear in everything you do.
It improves your mood.

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 Regular exercise can increase self-confidence, it can relax you, and it can
lower the symptoms associated with mild depression and anxiety. Exercise can

Learning Activity 4:
Lights! Camera! Action!

Directions: Instruct the students to prepare a situation that are related to stress
and how to cope up that stress. Students act again by presenting their group in
a role play activity.
Note:
Base on the rubrics used in performing games or exercises.

also improve your sleep, which is often disrupted by stress, depression and
anxiety. All of these exercise benefits can ease your stress levels and give you a
sense of command over your body and your life.

Playing Sports in managing stress

1. Sports Stimulate the Body’s Production of Endorphins

2. Sports Engagement Increases Self-Esteem
Improved self-esteem can dramatically reduce your overall levels of stress. 3.
Sports Can Relieve Mental Stress by Promoting Better Sleep
The quality of your sleep has been linked to your sense of well-being. The more
sleep you get, the better you feel. Lack of sleep can be frustrating and lead to
anxiety. The physical activity that is received from playing sports can help increase
sleep duration.
4. Sports Participation Promotes Socialization
A great way of managing stress is through socializing. Socialization helps relieve
stress by promoting the hormone oxytocin which promotes relaxation, thus reducing
anxiety.

SUMMARY

Playing sports and exercises are the physical activities that help managing
one’s stress. Reasons to be remember:
• Sports stimulate the body’s production of endorphins
• Sports Engagement Increases Self-Esteem
• Sports Can Relieve Mental Stress by Promoting Better Sleep
• Sports Participation Promotes Socialization
A great way of managing stress is through socializing. Socialization helps
relieve stress by promoting the hormon e oxytocin which promotes
relaxation, thus reducing anxiety.
Exercise and stress relief

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 • It pumps up your endorphins.
• It's meditation in motion.
• Regular exercise can increase self-confidence, it can relax you, and
it can lower the symptoms associated with mild depression and
anxiety.
• Exercise can also improve your sleep, which is often disrupted by
stress, depression and anxiety. All of these exercise benefits can
ease your stress levels and give you a sense of command over your
body and your life.

Oopps! Watch up students! You’re done with all your activities from
lesson 1 to lesson 3 in our module 2. Now we are going to test you on how
your brilliant mind work and remember everything about our topic. You may
start now answering the PERFORMANCE OUTPUT
Create a vlog showing why and how sports and exercise help managing
one’s stress. Also, interview one person who is experiencing the symptoms
of stress. Then, ask the following questions:

1. What is stress? Can you describe the feeling of being stressed out?
2. How did you handle the stress?
3. Can you share your pleasant and unpleasant experiences while
managing your stress?
4. What did you learn with your experiences?
5. Give tips to those people who are experiencing stress in life?

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