ST. ELIZABETH GLOBAL SKILLS INSTITUTE, INC.

Km. 131 Maharlika Highway, Esguerra Dist., Talavera, Nueva Ecija

(044) 803-1237 / (0905) 8664332
[email protected]

PHYSICAL AND HEALTH

EDUCATION
Code and Descriptive Title
2ND Semester S.Y. 2020-2021

Grade 12
GENERAL ACADEMIC
STRAND
(GAS)

Michelle Anne R.
Bungalon
Instructor
LEARNING MODULE 3 & 4
 Prepared by:

_Michelle Anne R. Bungalon_

Instructor
TITLE: PHYSICAL AND HEALTH EDUCATION
LESSON OVERVIEW:
 Physical Education and Health offers experiential learning for learners to
adopt an active life for fitness and lifelong health. The knowledge, skills and
understanding which include physical and health literacy competencies support
them in accessing, synthesizing and evaluating information; making informed
decisions; enhancing and advocating their own as well as others’ fitness and health.

CONTENT STANDARD:
The learner demonstrates understanding of recreation in optimizing one’s
health as a habit; as requisite for physical activity assessment performance, and as
a career opportunity.

PERFORMANCE STANDARD:
The learner leads recreational events with proficiency and confidence
resulting in independent pursuit and in influencing others positively.

OBJECTIVES:
At the end of the lesson, the students will be able to:
1. Identify the benefits of outdoor recreation to your physical and mental health;
2. Understand how physical activity affects mood disorders; and
3. Participate in activities that make you more aware of your surroundings.

LESSON 3 & 4: RECREATION AND NON-COMMUNICABLE

DISEASES
PHYSICAL ACTIVITY AND HEALTH
The Greeks long believed in the mental benefits one can get from physical
activity. They understood that a healthy and fit body was positively related to
mental and emotional wellness. The Roman poet, Juvenal, best exemplifies this with
the phrase, “Mens sana in corpore sano”, which translates to “a sound mind in a
sound body.” In addition, the World Health Organization (WHO) defines health as “a
state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity.”
 The benefits of physical activity on our physical health have been long
established. We understand that physical activity is important for fitness, weight
management and controlling chronic diseases. Regular physical activity helps
people to feel good about them. It also benefits one’s health in a number of ways. It
helps reduce the risk of heart disease, stroke, high blood pressure, some cancers,
type 2 diabetes and osteoporosis. Equally important is the relationship between the
body and mind. The relationship between physical activity and mental health has
been studied often. Exercise can be used for the promotion and maintenance of
mental health and the management of mental health problems.
Mental illness encompasses all diagnosable mental disorders (USDHHS,
1999). These mental disorders are quantified by changes in our thinking, mood or
behaviour that lead to impaired functioning. Our focus here will be limited to
anxiety, depression and stress and how physical activity addresses these mood
disorders.
ANXIETY is a normal response when a fear-eliciting situation arises. These
fearful situations may be real or imagined and our natural response would be to
“fight” or “flight”. We have a “prewired” function for dealing with dangerous
situations. When placed in stressful situations or situations that cause us to be
anxious, this system kicks into gear. This is the fight or flight mechanism.

MAJOR CATEGORIES OF MENTAL ILLNESS

 Anxiety disorders (panic, post-traumatic stress disorders)
 Mood disorders (depression, bipolar disease)
 Impulse control disorders (attention deficit/hyperactivity disorders)
 Substance abuse

THE FIGHT OR FLIGHT MECHANISM

STRESSO
R

INDIVIDUAL
PERCEIVES
STRESS

BRAIN
HYPOTHALAMU PITUITARY GLAND
MESSAGES TO
S
ACTIVATION OF RELEASE OF
INCREASE IN:
SYMPATHETIC HORMONES FOR
 HEART RATE ADDRENAL GLANDS
NERVOUS  BLOOD PRESSURE
SYSTEM  BLOOD GLUCOSE
 BLOOD FLOW TO
ACTIVE MUSCLES AND
BRAIN
 OXYGEN UPTAKE
 STRENGTH
 GENERAL AWARENESS
 STRESS NO
RELEASE STRESS
RELEASE
BODY DECREASE IN HEALTH
AND PERFORMANCE
RELAXATION

STRESS is a “substantial imbalance between demand and response

capability, under conditions where failure to meet this demand has consequences
(MCGrath in Weinberg & Gould, 2007).” Stress is a response that includes both a
mental reaction (stressor) and a physical reaction (stress response). In a simple
model presented by McGrath, stress is composed of four stages: (1) environmental
demand, (2) perception of demand, (3) stress response and (4) behavioural
consequences (Weinberg & Gould, 2007).

STAGES OF THE STRESS PROCESS

STAGE 1 STAGE 2 STAGE 3 STAGE 4

Environmental Percentage of Stress response Behavioural
demand demand consequences

In the first stage, this is where an environmental demand is placed on the

individual. For example, your teacher might ask you to climb a high wall. In stage 2,
as you look up at the wall and you see your task ahead of you, you may realize that
you are actually afraid of heights and you are worried that you might not be able to
accomplish the task. As you approach the wall, your sense of worry increases and
your hands become sweaty. The mere thought of climbing the wall fills you with
intense dread. And when you finally face the wall, what will your reaction be? Will
you stand up and face your fears o will the stress be too much for you that you
decide to not pursue the task?
There are many activities that stress us out. The demands of school, home
and our personal lives can take its toll and this may overwhelm us at times.

STRESSORS TO COLLEGE STUDENTS

Drug use Family responsibilities Illness and injury
Academic competition Loneliness, Depression, Lack of privacy
Anxiety
Religious conflicts Money troubles Parental conflict
Choice of major/future job Social alienation, anonymity Time management
Sexual pressures Love/marriage decisions Alcohol use
 DEPRESSION is a mental disorder notable for negative alteration in mood.
This can often accompany other anxiety disorders and may vary in severity and
duration. Depression and depression-related illness has become more common
among adolescents. We have all experienced depressed feelings when something
negative happens in our lives: rejection, disappointment, failure, grief, etc.
Experiencing these feelings are normal if they persist for an extended period of
time, they can be serious and lead to major depression. A person suffering from
major depression may be unable to function and may contemplate suicide. There
are several benefits of physical activity on mental health. Physical activity reduces
symptoms of depression, anxiety and mood. Regular physical activity prevents the
onset of these conditions and increases positive expectations: fewer emotional
barriers, general well-being, satisfaction with personal appearance, improved life
satisfaction, self-worth and quality of life.

SAFETY CONSIDERATIONS
 Improved intellectual functioning, academic performance and moods
 Higher scores on self-esteem, self-concept, self-worth, body image and cognitive functioning
 Effective in treating people who report anxiety depression and stress

Currently there is no consensus on how much physical activity is

recommended in order to achieve the benefits for mental health. However, it is
widely agreed that the longer one is engaged in physical activity, the benefits are
greater. Be careful thought, as excessive physical activity or participating too early
in competitive activities may lead to negative effects.
Cognitive and memory functions decline when we age. However, not all of us
are at risk for declines in mental health. Lifestyle, behavioural and genetic factors
may affect brain health. Participation in physical activity is one method of
preventing memory loss and increasing cognitive function when we become older. If
you have grandparents or you know someone who is of advanced age, it would be a
good idea to encourage him or her to engage in physical activity to protect his or
her mental health.
These mental illnesses can affect our overall well-being. If the illnesses are
chronic or persistent, treatment may be needed. Behavioural therapy, such as
counselling or clinical treatments, has been used as intervention methods and is
effective in treating mental illness. Physical activity is also a key treatment for
addressing mental health problems. There has been a positive relationship between
physical activity and mental health. Studies have shown that engagement in
physical activity improves mental health, and on the flipside, studies have also
shown that mentally healthy people engage in more physical activity (Kohl & Cook,
2013).
Clinical populations have also benefitted from physical activity. Exercise has
been proven to be more effective than behavioural therapy sessions in improving
mental conditions among the youth. Several studies have shown that engaging in
physical activity may help treat children with anxiety, depression and behavioural
disorders.
Physical activity is not only used as a treatment but can be used as a
preventive measure against mental illness and for achieving a positive mental
state. Physical activity creates a sense of calm and provides an improvement in
mood, whereas withdrawal from physical activity provides feelings of irritation,
slumps in mood, restlessness, nervousness and frustration. Regardless of which
direction the relationship lies, it is clear that mental health and physical activity go
hand. This greatly emphasizes the role of lifestyle physical activity in addressing
mental health.

OUTDOOR RECREATION AND MENTAL HEALTH

Despite the numerous benefits of physical activity to our mental and physical
health, we are more sedentary than ever. Playtime has been replaced with screen
time children spend more time is front of their TV sets, mobile phones, tablets or
PCs surfing the internet and using social media, watching too much TV or movies, or
playing video games.
As such, playtime is rarely maximized. Children and adolescence do not meet
the recommended amounts of physical activity. It does not help either if a child
does not receive enough support from their family. A patient might be concerned
for his or her child playing outdoors because of the perceived dangers, such as
traffic, air pollution or a potentially unsafe neighbourhood.
It is unfortunate that children spend less time outdoors. While regular
exercise has shown benefits in physical health, exercise in the outdoors has shown
greater health benefits. Measuring physical activity in an outdoor recreation context
is complex, as there are many variables that need to be considered. However, no
one can deny what majority of the research has shown: that physical activity
participation outdoors is beneficial for one’s health.
As we are exposed to nature through outdoor recreation activities, we must
understand how our actions affect the environment. Unfortunately, most of the time
we are unaware of our actions and as such, poorly kept environments expose us to
a variety of dangers that could be harmful to our health. These dangers include: air
pollution, chemicals, excessive ultraviolet radiation in the sunlight, water and food
contamination, second hand smoke, poor waste and garbage segregation, noise and
inadequate shelter. Our mental and physical health is affected negatively when we
live in toxic or polluted environments. Living in polluted conditions makes us more
cranky, stressed and less cheerful. In addition, compared to those living in natural
landscapes, it has been found that crimes rates, aggression and violence are higher
in urbanized areas.
Living in a highly urbanized city can have adverse effects on our physical and
mental health. Exposure to air pollution and congested spaces can put you at risk
for lung diseases. In addition, the constant traffic and air pollution can make us
irritable and cranky. We are not exposed to as much natural scenery as those living
in places surrounded by nature, and as such, we become more disengaged from
surroundings.
This is not to say that urbanized areas are extremely unhealthy. But rather,
we must look within our own cities and find places where we can disconnect from
our daily lives and reconnect with nature. Green environments are needed for a
healthy, human habitat.
City engineers decided that placing parks in the middle of urban areas could
help address this problem. Parks play an essential role in providing venues for
physical activity participation and are the most readily available source of nature for
those who live in highly urbanized areas.
Eco-cities worldwide share basic characteristics related to healthy
ecosystems and living organisms such as fostering biodiversity ad giving residents
access to nature for recreation. Bonifacio Global City (BGC) is an example, as well
as the upcoming Clark Green City in Pampanga. South Korea’s Songdo International
Business District is the inspiration behind Clark Green City.
The outdoors gives us the opportunity to take a break from our hectic lives.
There is more to the outdoors than fresh air or a change of scenery. The benefits of
outdoor recreation on our health have been well examined. Natural environments
such as mountains or coastal areas, or green spaces provide venues for you to
participate in physical activity. Physical activity performed in the outdoors leads to
many health benefits, such as improvements in mood and self-esteem. It would be
good for you to participate in green exercise. Green exercise is physical activity that
is done in the presence of nature (Barton and Pretty, 2010).
Even for just a few minutes, try to step outside of your daily routine and find
a spot of green. It can be an open field, a garden or even a solitary tree in the
middle of a busy city. Just a simple view of the outdoors can have an impressive
effect on your mood.
The outdoors addresses several aspects of our health, such as the physical,
mental, spiritual, social and environmental.

SIX COMPONENTS OF WELLNESS

EMOTIONAL

MENTAL PHYSICAL

SELF
SPIRITUAL SOCIAL

ENVIRONMENTA
L
Aside from the obvious physical health benefits that you can get from
participating in recreational activities, outdoor recreation activities contribute to
your mental health. Several studies have shown the link between activity
participation in the outdoors, such as parks, mountains and other green spaces and
with mental health and stress.
Exposure to natural environments has shown positive effects on mood and
can lower negative emotions, such as anger and sadness. Even as little as five
minutes per day can already improve our mood. The effects are more obvious the
longer we stay outdoors. Young people benefit the most from exposure to outdoor
settings. This has been used as intervention programs in order to treat children with
mood or attention disorders.
Exposure to natural environments can have a healing effect on the mind.
Similar to physical activity, the outdoors has been used as therapy in stressful
environments, such as the hospital or military settings, and even those who work in
windowless offices. Natural elements help relieve you make more social
 connections. You may participate in outdoor activities with strangers or with family
and friends. Participating with family and friends in outdoor recreation activities
strengthens your relationships with them. In addition, outdoor recreation activities
also give you opportunities to meet new people. Social support and positive
relationships are essential to your well-being, as they provide motivation and help
relieve stress. Those who have positive relationships are more likely to engage in
physical activity.
Recreation and outdoor activities help promote social bonds by uniting
families, encouraging cultural sensitivity and supporting seniors and individuals with
disabilities. Recreation provides us with family and community bonds that last a
lifetime.

BENEFITS OF THE OUTDOORS TO OUR HEALTH

HEALTH CONTRIBUTION TO HEALTH
COMPONENT
PHYSICAL Provides opportunities for informal sport and recreation for all skills and
abilities.
MENTAL Nature helps restore fatigue, provides solitude and quiet; provides venues
for artistic inspiration and expression.
SPIRITUAL Provides a venue for contemplation and reflection and facilitating a feeling
of connection with our surroundings.
SOCIAL Helps expand our social network and strengthens our personal
relationship.
ENVIRONMENTAL Provides clean and fresh; fosters human involvement in the natural
environmental.

It may seem that in order to get the full benefits of health, it is not enough
simply to exercise. Rather, the type of environment where we perform exercises
plays an important role. Greater health benefits have been associated with
exercising in green environments than those who exercise indoors or without a view
of nature.
Studies have shown that five (5) minutes of exercise in a green space such as
a park can improve mental health. For example, combining activities like walking or
biking with nature stimulates well-being.
According to British researchers, the strongest impact was on the young.
Evidence from 1,250 people in 10 studies found lasting improvements in mood and
self-esteem. The study was published in the Environmental Science and Technology
Journal.
Many outdoor activities were observed including walking, gardening, biking,
fishing boating, horse-riding and farming in locations such as a park, garden or
nature trail. The biggest effect was seen within five minutes. A bigger effect was
also noted where exercise was done near water – such as a lake or river. Study
leader Jules Pretty, a researcher from the University of Essex, stated that those who
were generally passive, or stressed or with mental illness would surely benefit the
most from “green exercise”.

REFERENCES:
Book:
 HOPE (RECREATIONAL ACTIVITIES)
Mangubat – Tolitol – Urbiztondo – Vergara
NAME: ______________________________________________________________

EVALUATION
ACTIVITY 3: SOLO WATCH

 Find a spot where you can remain by yourself.

 For 15 minutes, focus on one sense.
 Write down or draw all observations below.

Direction: Write down your answers below.

1. Was it easy to sit through 15 minutes without making any noise?

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2. What was it like to focus on one sense?
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3. How does nature interact with us on a personal level?

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NAME: ______________________________________________________________

EVALUATION
ACTIVITY 4: GREEN TREASURE HUNT

 Take a walk outside. It can be your backyard, the park or along a sidewalk.
 Search for as many shades of green as you can find (deep green, pale green,
bright green, dull green)
 Take note of where green is found.
 List them below.

SHADE OF GREEN OBJECT OF NATURE

Write down your answer below:

1. Looking closely at place where you would not normally notice, such as trunks
of trees or sidewalks cracks, you might be surprised by what you can
discover.
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