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 _____ 8. Drinking beverages, like soft

night sleeping everyday drinks, as 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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 Learning Activity 1:
Who Am I?

Directions: Ask the students to describe their selves’ base on their healthy
lifestyle. Use the space provided for their thoughts and put their own photo to
recognize them. Let them do this activity for 10 minutes.

Your

Photo

Here!

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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 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

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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 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

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 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

Learning Activity 2: Change Your Life

Directions: List down all bad habits in eating, sleeping and the reasons why
there is stress? After listing, make ways to avoid and change that bad habits and
reasons to good habits. Be sure to maintain these good habits throughout your
life for a change.

Bad Habits Good Habits

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.

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 LESSON 2: Healthy Balance
Objectives:

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

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

Learning Activity 1 :
Let’s Analyze Eat

Directions: Ask the students to select the foods that they wanted to eat in
their daily life and explain their answer at the front of the class base on t he
given questions:
1. What kind of foods that you want to eat? Explain
2. How these foods important in your daily life?

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 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:
1. Know your limitations
2. Eat fruits and vegetables
3. Control yourself

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 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

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• 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

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.

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 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

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.

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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, a sk them to answer the following
Objectives:
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
1. Understand and of these pictures
discuss in your
stress and real life?
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 Not clear
relevant to some of the clear and
the meaning supporting not explain
of stress, well details are well
explain lacking
Evidence/ Five or more Three to One to two Examples
Examples relevant and four specific are not clear
specific relevant examples
examples are and specific are well
well explain example explain
are 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.
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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

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.

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 • 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
• 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:

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 • 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.

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.

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.

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 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.

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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

• 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

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 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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