Self-Learning Module for Grade 11

PHYSICAL EDUCATION
Exercise for Fitness (HEALHTY LIFESTYLE)

Introduction

The way in which an individual lives is called lifestyle. This includes the
typical patterns of an individual’s behaviour like everyday routine at home, in
school, or at work; eating, sleeping, and exercise habits, and many others. These
patterns of behaviour are related to elevate or reduced health risk.

What activities make up your day? Do you spend time being active? Which
type of food do you usually eat? Do you just eat anything you want? Are you
aware that the things you do on a daily basis contribute a lot to your health? Yes,
the things that you do like your daily routine, physical activities, and eating
practices can make you either healthier or it can put you at risk even at a young
age.
People of all ages and health conditions should learn to prioritize their
health through proper management of lifestyle and weight. You can participate in
physical activities and modify your eating habits. As a member of society, you
should give importance to your health. The value you give to your health is of
significance not only to you but to society as well. Remember, a healthy
individual is a productive individual.

Direction for the User

This module will help you to become aware with your lifestyle and take
positive steps to have a healthier habits through active participation in different
physical activities. Enjoy the different activities in this module by accomplishing
them with your outmost effort and honesty.
Pre-Test
Multiple Choice: Encircle the letter that best corresponds to your answer in a
given statement.

1. How can one maintain an ideal body weight?

A. Balance the amount of food you eat with regular physical activity
B. Consult a doctor about an effective diet pill that you can take
C. Believe in the power of your genes
D. Follow the latest diet fads
2. People who lead sedentary lifestyle are often referred to as
A. athletes
B. couch potatoes
C. low-health-risk people
D. physically fit
3. Which of the following is not a positive outcome of personal fitness?
A. improved physical appearance
B. enhanced self-esteem
C. hypertension
D. stress reduction
4. Which of the following will not improve your personal fitness program?
A. exercising at moderate intensities
B. starting slowly
C. engaging in high-impact, weight bearing activities
D. making your program convenient
5. Participation in active recreation is everyone’s responsibility, which of the
following is the best reason for this?
A. to have a healthy lifestyle
B. to maintain an ideal bodyweight
 C. keep a physically fit and healthy body
D. have fun, enjoyment and socialization.
6. Your body composition is influenced by which of the following?
A. age
B. gender
C. genetic
D. all of the above
7. Which of the following signs or symptoms is not characteristic of bulimia?
A. habit of visiting the bathroom immediately after meals
B. noticeable weight loss or gain
C. lack of concern about weight
D. depressed mood
8. Which of the following food groups should be consumed sparingly?
A. milk, yogurt, and cheese.
B. fats, oils, and sweets
C. vegetables
D. fruits

9. You are invited to talk on how to prevent diseases and live a healthy and
quality life. What would be the focus of your talk?
A. nutrition and physical activity of the family
B. environment where the family lives
C. lifestyle and behaviour of the family
D. health background of the family
10. Your friend Kaye is overweight and she wants to start her weight loss
program. What strategies and advice would be the focus of your talk?
A. Avoid automatic eating while watching the television, reading or studying.
B. Try “junior size” instead of “super size”, use smaller plates, bowls, cups,
or glasses.
C. Incorporate easy and enjoyable exercises into the program to be
motivated.
D. All of the above

Competency:
1. Relate health behaviours (eating habits, sleep and stress management) to
health risks factors and physical activity assessment performance.
PEH11FH-Id-3
2. Differentiates types of eating (fueling for performance, emotional eating, social
eating, eating while watching tv or sports events) PEH11FH-Ie-4
Objectives:
1. Evaluate one’s lifestyle if it is beneficial to your overall health.
2. Discuss the meaning and the importance of a healthy lifestyle.
3. Identify the different health risk factors.
4. Differentiate the four types of eating.

Procedure / Learning Experience

A. Activity
Read the following statements carefully and put a check (√) mark on the
statements that apply to you.

1. I engage in physical 5. I take care of the

activities for at least 30 environment by doing
______ minutes a week. ______ small deeds such as
_ throwing my trash into the
trash bin.
 2. I engage in physical 6. I do warm-up,
activities that challenge stretching, and cool-down
_______ my heart rate. ______ exercises.

3. I do not stress myself 7. I assess my physical

_______ about school deadlines ______ fitness level and my
participation in physical
activities.

4. I make sure I have my 8. I wear a seatbelt

______ own personal time. ______ whenever I occupy the
_ front seat of a car.

9. I am conscientious 13. I have a first aid kit

with what I eat ______ handy and I know how to
_______ use it.

10. I try to eat 14. I always find time to

______ vegetables and fruits as ______ do leisure activities.
_ much as I can.

11. I take note of what 15. I manage my time

_______ food labels say. ______ well, allotting ample time
for schoolwork, leisure,
and rest.

12. I do not easily fall for 16. I spend quality time

______ fads and hypes on TV ______ with family, friends, and
_ about fitness, health and others in my social circle.
nutrition,
Healthy Lifestyle Assessment

Count the number of your check (√) mark to know your Healthy Lifestyle
Assessment rating.

Score Interpretation
13 – 16 Excellent
9 – 12 Good
5–8 Fair
0–4 Needs Improvement
 Your Score: __________ Interpretation:________________
B. Analysis

Question: What is your result?

Answer: __________________________________________________

Question: Does your lifestyle prove to be beneficial or dangerous to your

health?
Answer: __________________________________________________

List down the healthy lifestyle that can greatly affect your life.
1. _____________________________________________________
2. _____________________________________________________
3. _____________________________________________________
4. _____________________________________________________
5. _____________________________________________________
6. _____________________________________________________

C. Abstraction

Discussion

Teenagers like you may have practices or habits at home or in school that
either elevate or reduce your health risks. Do you spend a lot of your time at
home just sitting down and doing nothing? Do you move a lot by helping out at
home, cleaning your house for example? Do you love eating fruits and
vegetables? Or do you prefer junk food or fast food? Teenagers like you should
be more aware on how nutritional practices can affect your health.
The way in which you lives is called lifestyle. This includes your typical
patterns of behaviour like your everyday routine at home, in school, or at work;
eating, sleeping, and exercise habits, and many others. These patterns of
behaviour are related to elevate or reduced your health risk.
Managing your lifestyle entails making modifications in your routine
especially in those aspects that elevate health risks. Food choice, physical
activity, and eating habits are some of the aspects of your lifestyle that can be
modified to improve it. These modifications should be done gradually, like
reducing the intake of fatty food, getting up to reach for something instead of
asking someone to get it for you, or walking faster and more often. The idea is
that for health risks to be reduces, changes in your lifestyle should be made.
Risk factors are variables in your lifestyle that may lead to certain
diseases. Many aspects of your lifestyle can be considered risk factors. Aside
from genetics or heredity, age and physical make-up are some of the factors that
cannot be changed; however, your lifestyle can go around these factors to gain
more benefits. For instance, you cannot stop the aging process, but you can
delay the signs of aging from showing by being more active and avoiding vices.
The other variables in your lifestyle, however, can be modified to achieve a
healthier life. Such variables include nutrition (eating habits), body weight,
physical activity, and health habits. What should be kept in mind is that these
variables bring with them risk factors that are serious concerns. Some of the risk
factors associated with lifestyle variables include hypertension/ high blood
pressure, overweight and obesity, excess body fat, high levels of stress, lack of
exercise and sedentary lifestyle, smoking, unhealthy dietary practice, and alcohol
consumption.
An unhealthy lifestyle brings with it certain diseases that can shorten your
lifespan. These diseases, known as non-communicable diseases (NCDs), are
not transmitted from person to person, yet kill more than 36 million people each
year. Also called chronic diseases, they are of long duration, and are generally of
slow progression. The four main types of NCDs are cardiovascular diseases (like
enlargement of the heart and hypertension), cancer, chronic respiratory diseases
(such as chronic obstructed pulmonary disease and asthma), and diabetes.
Different Health Risks Factor
Many of us try to live a healthy lifestyle. We do various things to become fit
and to achieve our desired physique, oftentimes without first knowing and
understanding the consequences. 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, especially among the young
ones like you. Some stress-coping measures affect or show in a person’s eating
and sleeping habits.
A. Eating Habits
You can always eat the food that you want. There is nothing wrong in
eating. It only goes wrong when you consume less or more than what your body
needs; also when you eat unhealthy foods. This can lead to being underweight,
overweight or even obese. It is alarming to see that many of the Filipinos
nowadays are suffering from malnutrition, overweight and obesity.
Underweight people are often found to suffer from malnutrition due to lack
of adequate nutrients in the body. Many of them do not get the right amount of
calories to fuel their bodies thus, they tend to lack the energy to do regular tasks
at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and
osteoporosis.
On the other hand, overeating is also found to be one of the leading
causes of overweight and obesity. Eating too much, especially processed food
sugary drinks, coupled with sedentary lifestyle contribute significantly to weight
gain. The calories consumed, particularly from fats and sugars, have to be
burned off through physical activity or exercise. Or else, these calories will be just
stored in the body as fat.
Overweight and obese people often encounter a lot of physical and
emotional struggles in their daily lives. They often have a hard time doing simple
tasks such as tying their shoelaces or walking up a short flight of stairs. They
also find themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes,
among others.

Four Types of Eating That You Should Know

1. Fueling for Performance
Before heavy training, an athlete needs the right kind of food that can
provide the proper fuel for his or her energy requirement. There should be a
balance among all food groups: carbohydrates, protein, fats, minerals, vitamins,
and water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes need to eat
a variety of food to stabilized the condition of the body. They need to eat regular
meals and snacks and get enough calories to fuel the body for training and
athletic events. Athletes also need to drink more fluids as compared to non-
athletes. This helps them to avoid dehydration which can cause dizziness,
muscle cramps and light headedness.
2. Emotional Eating
Emotional eating is the practice of consuming large amount of foods in
response to emotions instead of hunger. Many people turn to food as a source of
comfort, a stress reliever, or as a reward. Eating as a coping mechanism is
unhealthy because the problem is not addressed. Eating makes someone feel
better for a while but the emotion (or its cause) remains unaddressed.
Overcoming this unhealthy habit means teaching an emotional eater healthier
ways to deal with stress and to develop better eating habits. If it is not resolved,
emotional eating can lead to obesity and weight gain.

3. Social Eating
Many times in our lives, we get invited to partake of all the delicious food
on the table during celebrations. Oftentimes, we indulge even if we are not
hungry for the sake of being sociable and to not offend the host or the group.
This is called social eating. Sometimes, peer pressure is the reason why one
feels compelled to consume more calories than planned. Social eating can
directly affects a person’s health, leading to obesity and other health-related
problems. While most of us try to maintain a good eating habit, attending social
events with lots of eating can get in the way. This only makes a healthy eating
habit difficult to maintain.
4. Distracted Eating
Have you tried eating while watching your favourite show or sports team
on TV? Eating while watching TV for extended periods of time poses a serious
risk to your health. Many do not pay attention to their meals as they are
distracted with what they are watching, thus they tend to eat more. Other spend
time eating junk food, sweets and soft drinks while watching TV. This type of diet
leads to overweight, obesity, and even increased risk to diseases like diabetes
and hypertension. Aside from consuming too much food, it promotes an
unhealthy lifestyle, leading to a sedentary lifestyle rather than going out and
doing physical activities.
Eating is important but we must learn to manage it properly. Too much or
too little food consumed is unhealthy. It is better to maintain a balanced diet and
healthy lifestyle to prevent illness. No one can have control our eating habits
except ourselves.

Eating disorders
Eating disorders are illnesses that involve crucial
disturbances in eating behaviour’s thought to stem from some
environmental pressures. These disorders are characterized by an intense
fear of becoming fat, which does not disappear even when the person is
losing weight in extreme amounts. Take a look at the following eating
disorders:
 Anorexia nervosa – an eating disorder characterized by self-
imposed starvation to lose and maintain very low body weight
due to a false/distorted perception of being fat

 Bulimia nervosa – an eating disorder characterized by a

pattern of binge eating and purging in an attempt to lose
weight and/or maintain low body weight

 Binge-eating disorder – an eating disorder characterized by

uncontrollable episode of eating – the consumption of large
quantities of food to suppress negative emotions

What do you think is the key to weight management? The

combination of diet and exercise leads to greater weight loss.
Exercise increase the rate of weight loss and is vital in
maintaining the ideal weight. Not only will exercise maintain
lean tissue, but those who exercise and remain physically
active for 60 or more minutes per day are able to keep their
weight off.

B. Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8
hours of night sleep everyday to allow the body to rest and regenerate. When we
wake up in the morning after a good night sleep, we feel fresh and energetic. We
become effective and productive in our daily activities. However, a lot of people,
in particular teens, practice bad sleeping habits such as the following:
1. Staying up all night – This is the common bad sleeping habit of most people.
In order to submit a project, a paper, or some other work at the last minute, they
cram to finish it, staying up all night until they are done. Some people just spend
the night reading or doing some other stuff that they just do not want to postpone
for another time.
2. Internet addiction – Social media is massively addictive. Many people would
spend a lot of their time browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and play with their friends and
forgo sleeping on time. This results in tiredness and unproductive in work, in
school, and even at home.
3. Eating before sleeping – Eating could be one of the things we do that give us
comfort, but should be discouraged just before bedtime. Eating before sleeping
can cause discomfort preventing us from falling asleep easily.

C. Stress Management
We need to deal with the fact that stress is a part of our lives. Stress
happens for many reasons, environmental factor, fatigue, too much work, illness
and loneliness. It is inevitable; hence, needs to be handled properly. Handling
stress seems to be tough to do but we need to learn how to cope with it at the
right way. If not properly dealt with, it can lead to many health concerns,
difficulties in sleeping, poor immunity, hypertension and even heart disease. One
may also perform poorly in physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective –
or worst, unhealthy - means dealing with stress.

D. Application
My Eating Habits
Directions: Do you have a healthy eating habit? Answer the table below by
writing “Yes” or “No” in each situation given.
My Eating Habits YES / NO
1. I go to the party and eat a lot with my family or friends.
2. I don’t mind if I eat a lot.
3. I make sure that I don’t eat before doing my exercise.
4. Food is my stress reliever.
5. Whenever I’m happy, I love to eat.
6. I eat less when I am depressed.
7. I feel compelled to eat every time we have celebration.
8. I don’t eat food when I’m watching TV or any sport event.
9. I eat my meals regularly. I make sure that I don’t skip any meal.
10. I eat more than three meals in a day.

Reflection
Directions: Answer the following questions.
1. Do you have a healthy eating habit? Why did you say so? Explain.
Answer: _______________________________________________________
_______________________________________________________

2. From the list of your “Eating habits”, what are some habits that you think
should change? Why?
Answer: _______________________________________________________
_______________________________________________________
3. What habit/s should you continue? Why?
Answer: _______________________________________________________
_______________________________________________________

Post-Test
Directions: Answer the following questions below. Write the letter of your answer
before the number.

_____1. An athlete needs the right kind of food that can provide the proper fuel
for his or her energy requirement.
A. Distracted Eating C. Fueling for performance
B. Emotional Eating D. Social Eating

_____2. This is the common bad sleeping habit of most people.

A. Eating before sleeping C. Staying up all night
 B. Internet addiction D. Stress Management

_____3. It is an event or situation that causes uncomfortable situation, which are

seen as risks to the health of a person.
A. Eating habit C. Staying up all night
B. Sleep Management D. Stress Management

_____4. This should be discouraged just before bedtime.

A. Eating before sleeping C. Staying up all night
B. Internet addiction D. Stress Management
_____5. People are awake all night to converse and play with their friends and
forgo sleeping on time.
A. Eating before sleeping C. Staying up all night
B. Internet addiction D. Stress Management

_____6. Eating disorder characterized by self-imposed starvation to lose and

maintain very low body weight
A. Anorexia Nervosa C. Bulimia
B. Binge eating D. Eating Habits

_____7. Eating disorder characterized by uncontrollable episode of eating.

A. Anorexia Nervosa C. Bulimia
B. Binge eating D. Eating Habits

_____8. Illnesses that involve crucial disturbances in eating behaviour.

A. Eating before sleeping C. Staying up all night
B. Eating disorder D. Stress Management

_____9. The way in which you lives is called?

A. Daily routine C. Lifestyle
B. Life class D. Love life

_____10.It is the practice of consuming large amount of foods in response to

emotions instead of hunger.
A. Distracted Eating C. Fueling for performance
B. Emotional Eating D. Social Eating

Answer Key:
Pre-Test
1. A 6. D
2. B 7. B
3. C 8. B
4. C 9. A
5. A 10. D
Post-Test
1. C 6. A
2. C 7. B
3. D 8. B
4. A 9. C
5. B 10. B Prepared by:
MR. JEFFERSON F. MILAN
Master Teacher I
Vicente Madrigal National High School