Senior High School

Physical Education and

Health (H.O.P.E. 4)
Quarter – Module 3, Week 3
Optimizing Energy System
(Nutrition, Hydration and Relaxation)
Lesson
Getting Refreshed:
1 Your Food and You

What I Need to Know

At the end of this lesson, you should be able to:

1. Name and differentiate the three basic food groups;
2. Apply tool that help one make wise food choices
3. Recognize the value of optimizing one’s health through nutrition.

What’s New

Activity 1: LET’S GO, LET’S GROW, LET’S GLOW

In previous years, you were taught about the three basic food groups. In this
activity, classify the foods into GO, GROW or GLOW.

Food Group Food Group

1. Corn 6. Malunggay
2. Orange 7. Banana
3. Fish 8. Squash
4. Egg 9. Mango
5. Rice 10. Milk

What Is It?

Are you eating right? What do you consider as “right food”? Do you eat
regularly? Do you binge eat? Do you eat when you have a problem? In a day, how
many times do you eat? Three? Four? Fifth Times? Oh, come on. You need to
double check your eating habit. For you to know if you have taken in the foods
needed by your body, consider first remembering the three basic food groups.

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 These are the grow foods, go foods and glow foods that your body needs in
order to get you going in your day to day activity and to keep you healthy.

Group Definition Examples

Go Foods Go Foods are the kind of food that give
fuel and help us keep going. These bread, rice, pasta, cereals
nourishments give our muscles fuel to and potato.
run, swim, jump and our brain to stay
focused
Grow Foods Grow Foods help our body grow bigger Eggs, meat, fish milk,
and stronger. ‘Grow’ foods help build our cheese and yoghurt
body’s bones, teeth and muscles.
Glow Foods Glow Foods are full of vitamins and
minerals to keep our skin, hair and eyes
bright and glowing. ‘Glow’ foods can all fruits and vegetables.
keep our immune system strong so that
we can fight bugs and viruses.

The food that the body takes in is essential for a person to be fit. Your eating habit,
which includes correct eating behaviour and pattern has to be established especially
when you are going to carry out a task in the next few hours. Doing outdoor recreational
activities require you to eat the right amount and right choice of food. Be reminded as
well that in doing moderate to vigorous physical activities (MVPAs), you need to fuel up
and to keep your energy up throughout the day.
In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1). this
helps us make informed choices about the food we eat and to help us achieved a
balanced diet. Unhealthy food may lead us to not performing well in any of the physical
activities because of its adverse effect to our body.

Source: https://tinyurl.com/yakza4mc

Figure 1.1
Pinggang Pinoy

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 What’s More?

Activity 2. WHAT I EAT TODAY

1. Recall what you have eaten in a given day. Keep a record of your food intake.
Classify it into go, grow or glow foods.

Meal, Snack or Go Grow Glow

Beverage
Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

After Dinner

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Activity 3. ANG AKING PINGGAN

1. Consider yourself doing an outdoor recreational activity. Following the Pinggang

Pinoy idea, draw on the plate below the food and drinks you plan to take regularly
in preparation for your adventure.
2. Make your work presentable.

Source: https://tinyurl.com/y9wnvaxn

Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

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 Rubric for Drawing
Criteria Rating
The drawing clearly expresses the
information and message. 5 4 3 2 1

The drawing is creative and artistic. 5 4 3 2 1

The drawing highlights important
information relevant to the topic. 5 4 3 2 1

What I Have Learned

1. Summarize your learning about the importance of proper nutrition and balanced
diet.

What I Can Do

1. As a student, what can you do to keep yourself healthy? How are you going to
introduce Pinggang Pinoy to your family?

5
 Lesson
Quenching Your Thirst
2
What’s In

Eating the right amount and right choice of food is very important in
keeping a fit body. A fit body is an essential part of planning for outdoor
recreational activities, especially those that are moderate or vigorous in nature.
Take note that the amount of food to be taken in largely depends on the nature of
the adventure you are going to consider. Always keep in mind that on top of the
list of things, you need to plan for the fuel that your body needs – food.

What I Need to Know

At the end of this lesson, you should be able to:

1. Explain the importance of water to one’s body especially during one’s participation
to outdoor recreational activities;
2. Interpret one’s hydration status
3. Recognize the value of optimizing one’s health through proper hydration.

What’s New?
Activity 1: WATER PLEASE.

1. Observe the picture closely.

Source: https://tinyurl.com/y9qd2spp

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2. What can you say about the picture? Describe it physically. Why is it withered?
What could have been done?

3. Write your observation on the blank provided.

What Is It?

Like any other living things in the world, your body needs water. You need
water to survive. It is an essential element that helps regulate your body
temperature and lubricates tour joints. It also flushes our waste through urine.
Your body needs at least 8 glasses of water every day. Can you consume that
much?
Aside from the tap or bottled, water can be obtained from the food and
beverages you consume every day. Water consumption depends also on the kind
of food you are taking in. If you eat more dehydrated or dried and salted foods,
the more you need water to keep your body hydrated. If you are drinking at least
the minimum volume of fluids in a day, then you are adequately hydrated.
When you do moderate to vigorous physical activities out of door, you have
to deal with temperature. The hotter the temperature, the more your body sweats.
When you sweat out, it means you have started losing fluid in your body. It is
important to know that you should drink before you get thirsty because by the time
you will feel it, your body is already dehydrating. Aside from sweating fluids are
lost also when urinating, defecating and breathing.
The more you are exposed to high temperature, especially when doing
vigorous activities that you do not normally do, the more you easily get
dehydrated. Always bring water with you. Replace the fluid loss as much as
needed in order to function properly. Let us check your hydration status.

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 Source: https://tinyurl.com/y8v8vtwl

What’s More?

Activity 2. OMG!

1. Early in the morning, check the color of your urine and know your hydration status
based on the Hydration Status Chart above.
2. Continue observing and record the status after urination. Are there any changes in
the color?
3. Use the table below for this activity.

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 Time Hydration Status Intervention
Ex. Ex. Ex.
(5:00 A.M.) (Severely Dehydrated) (Drink one glass of water)

4. Describe how you feel about knowing your hydration status. You may also include
the whole family in this assessment. What lesson did you learn from this activity?
Write your observations below.

.
Notes To The Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them
to paste a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
Rubric for Essay
Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine
personal view regarding the topic or 5 4 3 2 1
issue.
The work is original.
5 4 3 2 1

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 Activity 3. YOU ARE THE WATER OF MY LIFE

1. Write an essay about the importance of water to your life.

Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned

1. Summarize your learning about the importance of keeping hydrated. How

important is the water to your health?

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 What I Can Do

1. As a student, what can you do to keep hydrated? How are you going to
impart to your family the knowledge you learned from this lesson?

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Lesson

Sleep Tight, Wake Up Right

3
What’s In

After learning things in the previous lessons, are you now conscious about
eating the right food and drinking plenty of water to stay fit and to perform your daily
routine efficiently and effectively? Eating nutritious and balanced diet is a big YES in
fuelling your body and in getting ready for the day’s big challenge. But don’t forget
that proper hydration is equally important in providing fuel to provide lasting energy
throughout the day. Keep it up!

What I Need to Know

At the end of this lesson, you should be able to:
1. Explain the importance of enough sleep/rest to one’s participation in outdoor
recreational activities ;
2. Recognize the value of optimizing one’s health through enough rest/sleep.

What’s New?

Activity 1: GOOD NIGHT

1. The picture shows different sleeping positions.

A B C

D E F

Source: https://tinyurl.com/y7ys5vox

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 2. Which among the positions are you doing while asleep? Why?

What Is It?

Enough sleep is essential for your body. Getting the right amount of quality
sleep gives you the ability to learn, focus and process memory. Lack of sleep leads
to poor concentration and your effectiveness and level of energy decline. Relaxing
and getting enough rest will help you do better and enjoy life more. How much sleep
do you get every night?
Your body requires enough time to rest from the hustle world you live in.
Accordingly, the amount of sleep you need depends on your age. The National
Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.
Doing moderate to vigorous physical activities in your free time compensates
you for the unpleasant practices you do to your body. Your performance in outdoor
activity, for example, will greatly be affected by how your body is well-rested prior to
the planned activity. Take time to relax and keep yourself well-rested.

What’s More?
Activity 2. WHAT TIME IS IT?

1. For one week, observe your sleep pattern.

2. Record the times you go to bed and wake up.
3. Use the table below for this activity.

Day Time of Going to Bed Time of Waking Up Number of Hours

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

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 4. Describe your sleeping pattern. Are there any improvement? What lessons did
you learn from this activity? Write your observations below.

Notes To The Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them
to paste a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

Activity 3. #SWEET DREAMS

1. Write an essay about the importance of getting enough sleep. 4-paragraph-essay (1

intro, 2 body, 1 conclusion.)

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 Notes To The Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned?

Reflection:

1. Write a reflection on how nutrition, hydration and relaxation play vital roles in your life
especially when doing recreational activities with your loved ones. Write your answer
below. 4 paragraphs

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 What I Can Do?

In times like this, you need to stay fit and healthy. Your strong immune
system is protecting you around the clock. Boost it. Practice a health living. Eat a
balanced diet. Keep yourself hydrated. Get correct amount of good sleep. Exercise
regularly. Invite your family to join you in your Staying Fit Challenge. Instead of daily
or weekly monitoring of your nutrition, hydration and sleep pattern, make it a
challenge for a month. Good luck!

Summary
 Your eating habit, which includes correct eating behaviour and pattern has to be
established especially when you are going to carry out a task in the next few hours.

 Doing outdoor recreational activities require you to eat the right amount and right
choice of food

 In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1), this
helps us make informed choices about the food we eat and to help us achieved a
balanced diet.

 Unhealthy food may lead us to not performing well in any of the physical activities
because of its adverse effect to our body.

 Water is an essential element that helps regulate your body temperature and
lubricates tour joints. It also flushes our waste through urine. Your body needs at
least 8 glasses of water every day.

 Aside from the tap or bottled, water can be obtained from the food and beverages
you consume every day.

 Water consumption depends also on the kind of food you are taking in. If you eat
more dehydrated or dried and salted foods, the more you need water to keep your
body hydrated.

 If you are drinking at least the minimum volume of fluids in a day, then you are
adequately hydrated.

 It is important to know that you should drink before you get thirsty because by the
time you will feel it, your body is already dehydrating.

 The more you are exposed to high temperature, especially when doing vigorous
activities that you do not normally do, the more you easily get dehydrated.

 Always bring water with you. Replace the fluid loss as much as needed in order to
function properly.

16
 Getting the right amount of quality sleep gives you the ability to learn, focus and
process memory.

 Lack of sleep leads to poor concentration and your effectiveness and level of energy
decline. Relaxing and getting enough rest will help you do better and enjoy life more.

 Accordingly, the amount of sleep you need depends on your age. The National
Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.