Module 1: Be Active

Devotional:

The Gardener

The Lord will satisfy your needs...You will be like a well-watered garden, like a
spring whose waters never fail. Isaiah 58:11 (NIV)

Lily frowned as she grabbed a pair of gardening gloves and a hat. Pulling weeds
in her grandmother's garden was the last thing she wanted to do on the last day of her
summer vacation.
"Lily, I know this isn't how you wanted to spend your time today, but I'd at least like you
to have a little fun," Grandma said after they had pulled a few weeds. "Don't you have a
garden at home?"
"Yeah, but I just water the plants," Lily said. "The weeds won't do much harm. And
besides, it's a lot of work."
Grandma looked surprised. "You don't pull the weeds in your garden? What kind of
things do you grow?"
"I grow mint, parsley, cilantro, tomatoes, blueberries, and hibiscus," Lily replied.
"Wow!" said Grandma. "That's a lot for one little girl."
Lily shrugged. "I just water them on Saturdays, so it's not that hard."
"Only on Saturdays? I water mine once a day, and I pull the weeds out once a
week."
Lily made a face. "That sounds like too much work to me."
"But that's what you need to do so the plants can grow and your garden will look
pretty," Grandma said.
Lily sighed. "I guess my garden doesn't look very pretty."
"You know, that's kind of like what our hearts were like before Jesus came into our
lives," said Grandma. "Nothing beautiful could grow in us because weeds of sin were
sprouting everywhere. But then Jesus saved us. He watered us with His love and pulled
out our weeds, and we grew under His care. And we're still growing!"
"Wow," Lily said. "Jesus really does a lot for us, doesn't He?"
"Yes, He does," said Grandma. "He takes care of us every day and gives us everything
we need. He makes us beautiful."
Lily nodded. "When I get home, I'm going to follow Jesus' example and take better care
of my garden. I'll water it and pull the weeds out and everything!" She beamed at
Grandma. "I could even buy a little bench to put in it so I can read my Bible out there!"
she said, getting more and more excited.
"That sounds like a wonderful idea, Lily," said Grandma. "I can't wait to see your
beautiful garden." Caly Groves
HOW ABOUT YOU?
Do you have a garden that you help take care of? Having a garden is a lot of work. A
beautiful garden cannot grow if the plants aren’t watered and the weeds aren’t pulled.
The same is true for us. We need Jesus to pull the weeds of sin from our lives and plant
His love in us. Under His loving care, we will grow to be like a beautiful garden.
Is there something that you want to grow in your life that needs Jesus’ gardening
techniques?

Gardening or agriculture is a one of the folk arts in Luzon. Do you like gardening? How
do you plant you garden?

START OFF
Pre-Assessment

OBJECTIVES
By the end of this chapter, you should be able to:
 Explain how to optimize the energy systems for safe and improved performance.
 Relate health behaviors to health risks factors and PA performance
 Self-assess health-related fitness (HRF) status, barriers to PA participation and
one’s diet settings
 Demonstrate proper etiquette and safety in the use of facilities and equipment

Pursue
Content/Big Ideas

As a student, you spend most of your time going to class and studying. Often, the
demands of your studies are stressful and leaves you little time for physical activities. As
the school year continues, you find yourself getting more tired and having difficulty
concentrating in class. Tasks that you used to perform with ease have now become more
difficult. Since a sedentary lifestyle impacts on your health, you are now faced with
choices that can affect the quality of your life here, now, and in the future.

This chapter will help you make those healthy choices. Starting with lifestyle
assessment, you will recognize your baseline of activities. You will then realize the need
for charge as you make connections between your risk for disease and physical activity
levels. This is an important step toward getting you started with more active forms of
recreation that are both fun and which you can perform consistently.
You will analyze your eating behaviors too, so you may know if you are
consuming healthy, varied, and nutrient-dense diet. You will then realize the need for
good nutrition not only in maintaining a healthy body composition but also in providing
you with sufficient energy to be active.
HEALTH-ENHANCING PHYSICAL ACTIVITY

HEALTH
We all want to live healthy and better lives. How do we do it?
First of all, health is more than just freedom from illness, disease, and debilitating
conditions. It is "a state of complete physical, mental and social well-being (WHO,
1948). This means that health is the dynamic interaction of the different dimensions that
constitute the whole person. This is important because the origin of the word health, from
the Old English 'hal' or 'hale' means whole, sound, or well.
Secondly, the synergy of these different dimensions is a complex process-one that
demands your constant effort rather than simply a state that you achieve. In order to
preserve and optimize health, you must assume responsibility for this process. This
entails making a deliberate choice about your lifestyle.
One's lifestyle, or 'what a person does is well within your control. Evaluating your
current lifestyle and its consequences through the Healthy Lifestyle Assessment (Activity
1.1) will be the necessary first step toward being responsible for your health. Conducting
a health assessment is different from taking diagnostic tests. A health assessment helps
you find out whether you have a disease or a health condition despite the absence of
apparent symptoms. Meanwhile, a diagnostic test is taken by one who already has
symptoms or signs of a disease.
Looking at the results of your assessment, identify area(s) in which you are
currently experiencing problems.

Sleeping Habits
Answer Getting an average of seven to nine hours of sleep a night is important to
our health. Lifestyle Both the quantity and quality of your sleep contribute to how you
feel and function pp. during the day. A restful sleep impacts on your energy level during
the day and keeps you alert, while habitual sleep deficits negatively impact on your
mental functioning. mood, and inevitably your health. Sleep deprivation decreases your
reaction time, increases irritability, and causes hormonal and metabolic changes that
parallel the aging process. Inadequate sleep impairs your immunity and increases your
risk for obesity, hypertension, and depression. Sleep deficits also directly relate to fatigue
which in turn can result in injuries. Significant sleepiness during the day suggests that
your body needs more and/or better sleep. Regular participation in physical activity as
well as moderately intense aerobic activity three hours before your bedtime is associated
with improved sleep (ACSM, 2011).

Eating Habits
Healthy eating means making choices about what you eat for the purpose of
providing our body with nutrients that improve or maintain good health. It essentially
involves eating the right kinds of food in the right amounts in accordance with experts
recommendations. Both the quality and quantity of foods are central not only to the
prevention of diseases, but proper nutrition also forms the foundation for physical
activity. Nutrition provides the fuel for physical activity, and the essential elements that
repair existing cells. It promotes the growth of new tissues and provides the material for
our bones and muscles. Adequate water intake keeps you hydrated before, during and
after a physical activity. Avoiding dehydration can prevent heat disorders and heat
illnesses because water and fluids are essential to maintaining body temperature.
Expending energy through physical activity helps you manage your weight for a healthy
body composition. As your physical activity levels increase, you will need a greater
amount of energy. It now becomes important for you to follow the serving
recommendations for carbohydrates, proteins, and water or fluids. In order to achieve and
maintain a healthy body weight, focus on regular physical activity and nutritious diet.
These two major components will help you avoid the effects of creeping obesity or the
negative consequences of a cycle of weight-gain-and-los. For a fat loss program, physical
activity is the best predictor for maintaining weight loss (Mcinnis, Franklin & Rippe,
2003).
We may already know that nutrients provide energy for our daily activities,
growth, and for regulating our body processes. Nevertheless, knowing may not
necessarily mean that we eat nutritious foods all the time. Our food choices are usually
based on reasons other than nutrient content such as preference and pleasure, emotional
comfort, image, social pressure, availability or convenience, cost, and habit. Eating well,
therefore, is a habit that starts with a good understanding of optimal nourishment,
discerning misconceptions and misinformation about nutrition, and knowing your own
eating patterns. Lesson 3 will provide you with a better understanding of optimal
nourishment.
If you already have healthy eating habits, keep doing what you are doing. If not,
would you like to look at ways to improve your eating habits? If yes, write down what is
it about your eating habits that you are not satisfied with and would like to change. It is
best to start with one thing. Write down a short-term goal that involves a food choice (e-g
a piece of fruit instead of a fast-food snack), which can lead to the fulfillment of a long-
term goal: that of improving the quality of your food intake.
Healthy eating is going to be a struggle though because the reality is healthy
choices are not always easy. The important thing is that you have made a choice to be
actively engaged in adopting healthy eating habits and a physically active lifestyle. As
you work on developing and maintaining this, understanding motivation and cultivating
self-management skills will be critical. You will learn more about this in a while.

Stress Management
Hans Selye coined the word 'stress' which he defined as "the nonspecific response
of the body to any demand made upon it" (1976). This nonspecific response, which he
termed the general adaptation syndrome or GAS (see Figure 1.1) is based on the principle
that our body constantly strives to maintain homeostasis (homo = equal, stasis =
balance). Events that disrupt this homeostasis or equilibrium are called stressors. Our
reaction to this stressor is referred to as the stress response, or stress. Stress includes both
a mental reaction (stressor) and a physical reaction (stress response).
Common examples of stressors among college students are exams, grades,
deadlines, procrastination, traffic, and unfair or demanding teachers. Physical symptoms
can manifest as headaches, neck and back pains, upset stomach and indigestion; while
psychological indicators include inability to concentrate, anger and hostility, restlessness
and worry, insomnia and frustration. When we perceive the stress as negative, it is known
as distress which produces suffering and anxiety; but when it motivates us to produce
helpful outcomes, which in turn fulfills us, it is called eustress (eu is Greek for good).
What is central to good health is the presence of eustress and the limitation of distress to
a level in which the body can adapt.
Acute stress is associated with reduced concentration, decreased memory, poor
self-control, and low self-esteem (ACSM, 2011). Chronic stress, or prolonged exposure
to a stressor can wear down both the mind and the body resulting in weakened immunity
and increased susceptibility to cardiovascular disease, obesity, and disorders of the
digestive system (Kotecki, 2011; ACSM, 2011).
Regular participation in exercise can be therapeutic when it comes to managing
stress, First, it reduces the body's stress hormones such as adrenaline and cortisol which
remain elevated when the body experiences a stressor. By expending these through
exercise, these biochemicals are flushed out of the body.
Second, exercise stimulates the production of endorphins, which are the body’s
natural painkillers and mood elevators. They are responsible for the 'runner's high or
feelings of euphoria, and for the feelings of relaxation as they diminish the perception of
pain. Endorphins are neurotransmitters that transmit electrical signals within the nervous
system.
Third, exercise engages the different body systems-cardiovascular, renal,
muscular, central, and sympathetic nervous systems much more closely than usual. These
are the same body systems which are involved in dealing with stress, thus, exercise
parallels the body's response to a stressor. In this way, exercise not only strengthens the
body but enhances its ability to respond to stress.
Finally, it is easier to deal with stressors when we are healthy from regular
physical activity.

Physical Activity Habits

According to the U.S. Centers for Disease Control and Prevention, "regular
physical activity (at least sixty minutes daily) builds healthy bones and muscles,
improves muscle strength and endurance, reduces the risk for developing chronic disease
risk factors, improves self-esteem, and reduces stress and anxiety among children and
adolescents. Beyond these known health effects, physical activity through physical
education, school-based or extra-curricular sports, physical activity after school and
during recess have found positive associations with academic achievement (standardized
test scores grades), cognitive skills and attitudes (attention/concentration, memory, verbal
ability), and classroom behavior (conduct, time on task, homework completion)."

Just like healthy eating, we may already know the health benefits that result from
physical activity participation, yet we struggle with it. As a student, you have a busy
schedule and spend most of the day sitting in class. Exercise may not be your priority.
You might think that physical activities that constitute your daily routine such as
climbing a flight of stairs, lifting your books and backpack, standing while waiting in
line, walking to and from your classes, public commute, and performing house chores are
sufficient. These low levels of physical activity, however, are actually insufficient for you
to gain more substantial health benefits. It is only through moderately intense activities,
such as exercise and playing sports, that impact significantly on your health.
 Another survey done by the Food and Nutrition Research Institute (FNRI),
Manila, the Institute for Medical Research, in Kuala Lumpur, Malaysia, and the Bogor
Agricultural University, in Indonesia, with the support of International Life Sciences
Institute Southeast Asia, examined physical activity patterns by children in Asia. Their
findings highlight low levels of physical activity among Asian children. Four of their
findings specifically describe the physical activity levels of Asian kids:
1) Less than one in four children participate in sports, outdoor games, or physical
exercise everyday.
2) The most common leisure activities are playing computer games, reading, and
watching television.
3) Children have physical education lessons in school only once or twice a week.
4) Girls are less active than boys at all ages.
It is, therefore, important that you incorporate in your daily schedule moderate-
intensity activities which you can either sustain for at least thirty minutes or in short
bouts of 10 minutes that accumulate to a total of thirty minutes. These activities include
active daily tasks and travel (eg walking, stair climbing, biking), exercise, sports or
rhythmic activities (dance), and muscle- and bone-strengthening activities (e-g. weight
or load-bearing exercises involving major muscle groups).
Our choices and the consequences of our actions make our lives what they are
now. While there may be numerous factors that influence your health and risk for disease,
behavior is the single most important modifiable factor (McGinnis,
2003). Therefore health promotion efforts are geared toward enabling you to adopt
certain behaviors. Getting adequate sleep, eating healthily, managing stress, and being
physically active are behaviors that we choose-choices that can primarily prevent the
onset or development of disease while you are at the peak of your health.
By taking responsibility for how you live, you may be able to gain control over
your health, your longevity, and most of all, the quality of your life. An enhanced quality
of life enables you to study effectively, maximize your potential, and live meaningfully.

ISSUES ON HEALTH AND FITNESS

Body Image and Body Composition

Body image is what your body looks like to you and how you think you look like
to others. Our body image is usually associated with our own body weight relative to an
ideal body weight. Ideal body weight – consist of a healthy body composition that helps
us achieve our optimum physical and psychological functioning. Managing a healthy
body weight involves proper eating habits and engaging regular physical activity.

Common fallacies in Fitness and Nutrition

Spot Reduction and Passive Exercise

The myth of spot reduction persist in the numerous infomercials that advertise
products such as exercise belts that electrically stimulate the abdominal muscle to
decrease subcutaneous fat. Other products make similar claims of stimulating the abs
 to melt the overlying fat, and toning the muscles to create a similar appearance by
simply wearing a device. We know better, that a healthy body can be achieved only
through sound nutrition and exercise.

Instant Gratification
This myth is similar to the passive exercise myth in that you only need to take a
magic pill to lose fat or improve performance.

Torch Myth
This myth suggests that increasing the body temperature can melt away fat. Many
people tend to believe this, so they spend time inside hot spa to melt away the fat, they
wear extra layers of clothing or suits that keep the heart to burn more fat. Doing this will
cause you to lose weight-water weight! This caused to dehydration which leads to heat
illnesses such as heart exhaustion, stroke. And when you dehydrated your blood becomes
more viscous (loss in plasma volume) and blood circulation is affected.

Stretching Makes you Taller

Our height is determined by the length of our bone. Stretching involves
elongating the muscles, not the bone, so it cannot make you taller. Also, muscles are
elastic so that after getting stretched, they are capable of going back to their resting
length.

Muscles Turns to Fat, and Fat Turns to Muscles

Muscle cell grow or hypertrophy as a result of resistance training, and long
periods of inactivity reduces the size of your muscles fibers. Fat cells in contrast, grow in
size as they store more fat. If you expend more calories though, fat cells shrink. Muscle
becomes more toned is hypertrophy, and disuse results in atrophy.

No pain, No gain
Pain that occurs during the exercise indicates that an exercise is too intense or is
being executed improperly. It should, thus, be stopped before muscle or joints damage
occurs.

I am Always Up and About, So I am Active Enough

To enhance one’s health, it would, therefore, be necessary to engage in exercise,
sports, or active recreation which can necessarily elevate your heart rate to a target zone
that is specific to your fitness status or level.

Walking After Eating Can Burn the Calories Right Away

Weight gain is not noticeable in small, daily, positive energy balance. Rather, it
results from long periods of positive energy balance.
Crash Diet, Fasting, and Saturation
Weight is gained over a long period of time and not overnight, hence, fat loss
strategies should be gradual not abrupt. Moreover, ‘diets’ should not be regarded as
temporary tools in weight loss.

Vitamins Make Us Stronger and Gives Us Energy

Only carbohydrates, fats, and protein are the nutrients that provide energy (fuel
nutrients). Vitamins and minerals are regulatory nutrients. Vitamins do not contribute
energy to the body, instead, they assist the enzymes that release energy from
carbohydrates, fats, and protein.

All Fat is Bad

It is more important that you can discriminate between the ‘good’ and ‘bad’ fat.
The Saturated fat and Unsaturated fats.

Fad Diets
A fad is something that is popular for a short period of time because it promises
dramatic results and eventually it loses its appeal.
A fad diet are also notorious for being unable to address the body’s need for
macro-and micronutrients.

CARDIORESPIRATORY FITNESS AND MUSCUSKELETAL FITNESS

Cardiorespiratory fitness
Refers to the ability of the circulatory system and the respiratory systems to
supply oxygen to the skeletal muscles during sustained physical activity. The
cardiovascular system responds to changing demand on the body by adjusting cardiac
output blood flow and blood pressure.
Blood flow must increase in order to provide the working muscles with more
oxygenated blood which can be accomplished through neutral and chemical regulation.

Exercise
Regular exercise makes the system more efficient by enlarging the heart muscle,
enabling more blood to be pumped with each stroke, and increase the number of small
arteries in trained skeletal muscles, which supply more blood to working muscles.
Exercise nit just improve the respiratory system but the heart by increasing the
amount of oxygen that is inhaled and distributed to the body.

Benefits of cardiorespiratory fitness

• Reduce risk of heart disease
• Lung cancer
• Type 2 diabetes
 • Stroke
• Improves heart and lung condition
• Increase the feeling of well-being
The American college of sport medicine recommends aerobic exercise 3-5 times a
week for 30-60 mins per session, at moderate intensity, that maintains the heart rate at
65-85% of the maximum heart rate.

Musculoskeletal fitness
It is a multidimensional construct comprising the integral function of muscle
strength, muscle endurance , and muscle power to enable the performance of work
against ones own body weight or an external resistance.
Muscle strength is the ability of skeketal muscle to produce measurable force,
torque or moment about a single or multiple group of muscles to perform repeated
contractions against a constant external load for an extended period of time.
Muscle power Is a physiological construct reflecting the rate at which work is
performed. It’s a complex construct consisting of several subdomains, including average
peak.
1 Corinthians 6:19 says “Do you not know that your body is a temple of
the Holy Spirit who is in you, whom you have received from God? You are not your
own.” Defiling our body means that we are destroying God’s temple, and by maintaining
a healthy body and lifestyle will makes our God dwell in us. So please be mindful of
what you eat drink and do for your body because your body is the temple of God.

APPLY
Make a check list of morning exercises that you will be doing for the next 14
days. Send the document(word file) on my Gmail account k22butipdas@gmail.com.

CREATE
Take a picture of yourself doing your daily exercise and at the end of the 14 days
challenge send the pictures on my Gmail account in a PDF file.
Apply
A. Research and draw a costume for one of the participating figures in the Tinis in
Kawit festival in the box below.
Create
Extend
A. Try making your own soap carving.
Materials:
Soap Old newspaper
Plastic knife pencil
Steps:

1. Use old newspaper to cover the area where you are going to do your carving on.
Choose a bar of soap.
2. Sketch the bulul sculpture you are going to carve on a piece of paper.
3. Draw an outline of your carving on one side of the soap using a pencil. You may
use plastic knife to directly scrape the outline into the soap.
4. Remove the excess soap outside the outline. Make sure to scrape away only small
portions at a time, as it would be easier to remove than to put back an over-
scraped portion. Cutting off too much would cause the soap to break off into
chunks.
5. When the carving is finished, wet your finger and rub the surface of the soap to
create a smooth finish. Allow it to air-dry and harden for a day.

Summative Assessment
I. Do the following:
A. Describe the following festivals.
1. Higantes Festival

2. Pahiyas Festival
 3. Tanduyong Festi

B. Identify the following that’s being described in each sentence.

__________ 1. The famous fabric in the area of Ilocos.
__________ 2. It is a handwoven mat that is found in Pangasinan, and it is common
in other Southeast Asian countries.
__________ 3. They are the hillside dwellers with most of them being farmers
because of the fertile soil and cool climate in the region.
__________ 4. They are the people living in Batanes.
__________ 5. The wood carving capital of the Philippines.
II. Do the following:
A. Compare the similarities and differences between the arts of Cordillera and
Central Luzon folk arts.
TEXTBOOK:
Experiencing the World of MAPEH 7

REFERENCES:
Adopted from Dep-Ed Module