Lesson 5: Physical Self: Image Matter

Objectives:
At the end of the chapter, the learner is expected to:
1. Understand the value of one’s physical image;
2. Identify the varied components of the physical self;
3. Determine ways to care for the physical self; and
4. Develop ways to further enhance physical health and image

Activity 1
CASE ANALYSIS:

Kim is a student by day and a call center agent by night. She struggles to
maintain her composure during those times she needs to comply with school workloads
and accomplishing tasks at work. What Kim does is to take energy drinks and loads of
coffee to prevent herself from dozing off while at work or while in school. This has
become a routine for two years straight. She often feels physically and mentally burn
out but tried to ignore those by taking in supplements.

Points to Ponder:
How do you think do these practices affect the health and life of Kim? Do you
think many of our young people now are experiencing this condition? Why?
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Input 1: What is physical development?
Our personality as well as our identity is not influenced by internal factors such
as one’s brain and emotions but it is influenced as well as physique. Our image is a
reflection of our lifestyle and the kind of lives we lead. It is important to remember that
what we see may not necessarily be accurate but perception matters much. Everyday
interaction with people results in their observation and formation of opinion about our
attitude, behaviour, practices, mannerisms, etc. These assumptions, whether accurate
or not affect our self-concept as well as self-esteem.
Evidently, human life and behaviour has deteriorated and many suffer from
counterproductive behaviour and disengagement in varied venues such as the
workplace. Young people now have become more susceptible to stress and have
become physically weaker with the onset and utilization of technology which does not
entail much physical exertion at home, in the school and even in the workplace.
The Dynamics of Physical Health
According to the Biopsychosocial Model of Health (BPS) physical weaknessiss
caused by a complex interaction of biological, psychological (thoughts, emotions and
behaviour) and sociocultural factors (socio0economic, socio-environmental, and
cultural). It reiterates that physical health is a result of the interplay between biological,
psychological, and social factors rather than purely biological components involving
viruses, bacteria and the like.
This theory shows how three elements influence and affect the over-all physical
image and condition of an individual. Genes that may possess characteristics such as
the presence of a physically strong body or otherwise may interplay with one’s socio-
economic status. This may determine how well such individual values a healthy lifestyle.
Furthermore, the psychological factor contributing to the physical image may bring
about health practices involving the personality of being a “health buff” or in
contradiction a ‘couch potato’. Our attitude towards our physical image manifests in
our interests and hobbies. That is why those who prefer to join trekking groups and
marathon groups instead of enrolling in cooking lessons shows the kind of image we
would like to project to the people around us.
Biopsychosocial Model of Health
Activity 2
Direction: Discuss your perception once you see the following individuals:

1. A male applicant chewing a gum and having tattoos all over his arms.
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2. A lady wearing a micro mini skirt and a heavy facial make-up.

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3. A uniformed student smoking cigarette while busy on his mobile phone.
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4. A young woman wearing plain shirt and jeans with an oversize bag.
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 5. A man in a business attire perspiring with a folder and waiting in line.
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Input 2: Promoting Physical Image

The physical self is a significant component in one’s image and personality.

Being clean and hygienic creates a good image and allows one to feel good about the
‘self.’ It is not necessary to be following the hype in fashion but the requirement to be
neat and well-groomed at all times.

The Skin plays a major role in one’s appearance. It creates an impression that
implicates certain attitude and habits. Aside from functioning as an outer covering, the
skin maintains body temperature as it contains as well the nerve endings that feed the
nervous system with the stimulus from the external environment.

Taking care of the skin entails the following:

1. Taking a regular bath or shower.
2. Applying deodorant.
3. Avoiding oily food.
4. Preventing acne by facial cleaning.
5. Sleeping at least 7-8 hours per day.
6. Drinking 8 glasses of water each day.
7. Avoiding too much exposure to sunlight.
8. Using waterproof sunscreen with 15 SPF or higher.
9. Avoiding sunlight at 10-2 o’clock pm.
10. Taking vitamin C (anti-oxidant).
 11. Avoiding cigarettes.
12. Taking vitamin E.
13. Moderate use of cosmetics.
14. Avoiding harsh substances.
15. Using facial cream/lotion to hydrate the skin.

The Hair
The hair follicle and root are embedded in the skin. It is basically made of dead
cells. As new ones are formed, old ones are pushed outward through the surface of the
skin and die. As our “crowning glory” taking care of the hair entails simple habits and
practices which includes the following daily routine:

1. Brush or comb hair at least twice a day to maintain body and shine as it releases
oil from the roots.
2. Wash hair everyday with gentle soap and shampoo to prevent dryness.
3. Use enough hair conditioner.
4. Have an intensive treatment at least once a week.
5. Use your own comb or brush to prevent getting parasites from others.
6. Color/perm/rebond hair with salon assistance for extreme care.
7. Iron/blower hair occasionally only during significant events.
8. Trim hair at least once a month to get rid of split ends.

The Teeth
The Teeth affect our appearance and our image. Decaying teeth turns off people
as it results to ‘foul breath’. More so, gaps in our teeth results to speech problems.
Indeed our teeth contribute a lot to our appearance and appeal. Smiling entails a good
set of teeth.

Here are some ways to maintain and show that contagious smile:
1. Maintain a regular oral care.
2. Brush teeth after meal and before bed time.
3. Use a mouthwash.
4. Use floss on hard to reach spots.
5. Maintain a healthy diet especially veggies and fruits.
6. Avoid sugar.
7. Have a regular dental check-up.
8. Avoid cigarettes.

Good Grooming
It is a common notion that “First impression lasts.” It is necessary to take pride in
our appearance and to dress appropriately as those ‘significant others’ serve as our
audience and critic. Careful grooming and observance of proper clothing in specific
occasions is an important practice in building one’s self-esteem.
One should adhere to the basics and appreciate the following tips:
For the Gentlemen
1. Be clean.
2. Select the right wardrobe for the right event.
3. Have a sense of style.
4. Wear clean and shiny shoes that complements your attire.
5. Smell good by wearing mild perfume scent.
6. Checks your bearing.

For the Ladies

1. Bathe always and be clean as it boosts confidence.
2. Polish nails to add femininity and art.
3. Apply light make-up using colors that matches your skin tone.
4. Choose the appropriate attire that suits the event.
5. Use a mild feminine perfume scent that fits your personality.
6. Wear clean shoes or sandals.
7. Choose the best bag or clutch that complements your clothing.
8. Bring only essentials in your bag
9. Wear a smart face, chin up and keep proper smart posture.

Activity 3
Direction: Explain your views on the effect of the following practices to on’e image and
physical health.

1. Lack of Personal Hygiene

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2. Lack of Social Graces
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3. Bad Posture
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4. Filthy Surroundings
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5. Intense Craving for Food

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Input 3: Social Graces

All civilized society are built upon discipline. Since man is gregarious by nature there
is need to practice a little self-denial for the sake of order and control.
Social Graces are skills used to interact politely in social situations. They include
manners, etiquette, deportment, fashion and refinement. (Brinttanica.com). This is
maintained through certain unwritten guidelines that maintain the harmony in
relationships through etiquette which adheres to conventional requirements of social
behaviour.
Good Manners are a reflection of one’s education, values and sensitivity. The same
could be manifested in several ways. One’s image is considered positive and cultured if
the following practices are mastered especially on specific occasions:
PRACTICES:
A. SMOKING ETIQUETTE
1. Use an ashtray.
2. Put out the stub.
3. Never throw cigarette butts on the floor.
4. Never smoke when walking.
5. Never smoke in public vehicles.
6. Be courteous to those who are sensitive to smoke.

B. DRINKING ETIQUETTE
1. Be pleasant.
2. Drink in moderation.
3. Drink slowly.
4. No not mix drinks.
5. Drink coffee for hangover.
6. Call it a day when you have enough.

C. DATING ETIQUETTE
1. Give a gift.
2. Learn to appreciate and compliment.
3. Do not embarrass the person if you do not like him/her.
4. Do not stay late.
5. Inform your parents.
6. Do not be tempted to drink, take drugs or do sex.
7. Control yourself.
8. Don’t over spend.
9. Plan ahead.
D. PARTY ETIQUETTE
1. Plan ahead.
2. Make good food.
3. Don’t over decorate.
4. Dress up well.
5. Receive guests personally.
6. Get conversations going.
7. Play soft music.
8. Arrange party game.
9. Be hospitable.
10. Be on time.
11. Make new friends.
12. Eat moderately
13. Do not overstay
14. Thank the host/hostess.

E. PHONE ETIQUETTE
1. Learn to great.
2. Identify yourself.
3. Modulate your voice.
4. Caller should end the call.
5. Be accommodating.
6. Avoid negative statements.
7. Let the speaker finish/her line.
8. Say ‘thank you and goodbye.’

PROPER BEARING AND POSTURE

Composure and bearing affects not only one’s physical self and image but his or
her level of confidence. An individual who has the right degree of confidence conducts
themselves well in front of others. Standing or sitting upright in a snappy and smart
manner creates an aura of confidence and strength. According to the
clevelandclinic.org/health/us, posture is the position in which you hold your body
upright against gravity while standing, sitting or lying down.
 GOOD POSTURE involves training your body to stand, walk, sit, and lie in
positions where the least strain is placed on supporting muscles and ligaments during
movement or weight-bearing activities. By pulling your shoulders towards the back,
making sure that the stomach is in, your chest out and chin up, it is assured that you are
already observing proper posture. It should be noted that the proper posture has its
positive effects on the body specifically the following:

POSITIVE EFFECT OF PROPER POSTURE:

1. Keeps bones and joints in the correct alignment so that muscles are being used
properly.
2. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
3. Decreases the stress on the ligaments holding the joints of the spine together.
4. Prevents the spine from becoming fixed in abnormal positions.
5. Prevents fatigue because muscles are being used more efficiently. Allowing the body
to use less energy.
6.Prevents strain or overuse problems.
7.Prevents backache and muscular pain.
8. Contributes to a good appearance.
HEALTH

One has to understand that our health affects our performance and compliance
in our daily tasks whether in school or at work. Illness and diseases make us weak
physically and intellectually. This may cause under-perform or become unproductive.
The case of Steve Jobs exemplifies this case as his genius, his wealth and fame futile
when he died at a young age of 56 caused by pancreatic cancer. His early demise
shows that our wealth is nothing without good health. Even our image and ‘self’ will
suffer if our physical self could never be maintained and taken care of.

How should the body be taken care of and how can a longer and productive life
span be assured? Several ways can be considered but this has to be religiously
observed to develop habits that will provide an assurance that life will be lived with
much rest and satisfaction. Such practice includes the following:

1. Proper Nutrition

Diet or what we regularly eat and drink provides us with the fuel that powers
our body and brain. Food is crucial to or body’s survival but eating the right food on
the other hand will assure prevention of cardiovascular diseases and the like. One
therefore should be guided by the Food Pyramid to determine what should be
consumed less and what should be the bulk of what we take in.

The food pyramid shows that fats, oils and sweets should be used sparingly
as it occupies the tip of the figure. Food that primarily contains fat is generally low in
other nutrients and is high in calories. Such leads to weigh gain and other types of
health problems. This is especially true with saturated fats that are mostly found in
poultry, meat and eggs which are high in cholesterol, a wax like substance used by
the body to build cells and make other substances which most of the time is
unhealthy for the body. Sodium or table salt should also be avoided. Less than one
teaspoon is allotted for an individual though most of us are guilty of going beyond
the required intake.

Source: https://www.google.com/search?
q=food+pyramid+chart&sxsrf=ALeKk02H7RD7lrxKkulGfpKcpORRdP-

Major nutrients should be considered in our daily diet as they help maintain
our body’s wellness such that
a. Carbohydrates provide our body with energy;
b. Protein is necessary to repair body cells and tissues;
c. Vitamins help regulate body functions;
d. Fats serves as source of energy for vitamin storage and body
insulation;
e. Minerals strengthen muscles, bones and teeth, enrich the blood and
keep the heart and other organs healthy; and
f. Water keeps 60% of an adult’s total body weight. It helps break down
food, carries nutrients throughout the body, removes wastes and
maintains a stable body temperature (Sadsad 2008)

Healthy choice of food includes plenty of grains, vegetables and fruits. The
bottom of the pyramid helps in maintaining healthy eyes, skin, bones and blood.
These food groups serve as source of fiber such as those which are derived from
apple, potato skin and beans. Fiber helps in waste eliminations and prevents onset
of cancer etc. Twenty grams of fiber should be maintained to keep digestive system
healthy.
2. Clean Environment

Humans and environment make up the ecosystem. Human activities over the
years have put many waste products in the air, land and water. They
contaminate and pollute the environment through toxic wastes killing plants,
animals and humans as well. Many of the illnesses that afflict people now are
caused by these pollutants. The fresh water that we directly get from the faucet is
now substituted with distilled or purified water that we buy from water station. It is
imminent therefore that the air that we breath will soon be purchased using
oxygen tanks from the air stations. (Thomson 2014)

People are accountable for what they do. Hence, it is necessary to engage in
activities that will revive the environment, replenish the lost resources and revert
to the original state of our environment. This, in turn, will provide us clean air,
clean water and clean environment which are necessary elements to provide
longer and healthier lives for people like us.

a. Resource Conservation. A major new industry that requires the use of

eco bags when shopping or maybe reusing an item like food packages.
Conserving electricity and water is also a practice of resource
conservation.
b. Recycling. This is the process of reusing materials that have been put to
waste. Recycling allows finding new ways to utilize those things that have
been thrown away.
c. Reduce Pollutions. Whether it is air, water or land pollution, individuals
can contribute by maintaining cleanliness in their daily activities. Reducing
smoking prevents indoor pollution; initiating car pool or taking a train
instead of cars or motorbikes as well as short distance walk can help in
preventing release of more toxic fumes. Moreover, individuals should stop
dumping garbage in rivers and other bodies of water. This responsible
behaviour can contribute a lot to the cleanliness of our surroundings.
Summative Assessment:
Direction: Define and discuss the following concepts:

1. Health
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2. Diet
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3. Hygiene
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4. Social Graces
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 5. Composure
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Assignment
• Read the article Clothing and Self-Image by Jill L. Ferguson below from the
textbook we are using.
• How your clothing choices affect your self-image?
Rubric:
Essay Composition: Introduction, Body, Conclusion
Format: Size: Short Bond Paper, Arial, Font 12, Single Space, Observe
Proper Indention, Justified
IT PAYS TO READ!

Clothing and Self-Image

by Jill L. Ferguson

Your style and the clothes you choose reflect and affect your mood, health, and
overall confidence. Scientists call this phenomenon "enclothed cognition", and Adam
Hajo and Adam D. Galinsky, both professors at the Kellogg School of Management at
Northwestern University, write in the Journal of Experimental Social Psychology, write
that enclothed cognition "involves the co-occurrence of two independent factors -- the
symbolic meaning of the clothes and the physical experience of wearing them."
It was further asserted that when we put on a piece of clothing we cannot help but adopt
some of the characteristics associated with it unconsciously. The Business Insider says
that clothes don't just affect your confidence levels, they can affect your success, as
"clothing significantly influences how others perceive you and how they respond to you."
Understanding the psychological dynamics of why the right-for-us clothing can
contribute to our confidence, raise our self-esteem, and help propel us in the workplace
has become big business. So the next time you reach for those yoga pants or for that
fiery red dress, ask yourself how will that clothing item make you feel and what is it
saying to the world around you today?

Source: https://www.huffpost.com/entry/how-clothing-choices-affect-and-reflect-your-self-image_b_9163992
Evaluation