Republic of the Philippines

Commission on Higher Education

OAS COMMUNITY COLLEGE
Oas, Albay

MODULE 5 : HEALTH AND PERSONALITY

Subject Code: OAC6

Subject Title: Personal and Professional Development

I. MODULE TITLE: HEALTH AND PERSONALITY

II. MODULE DESCRIPTION:

Personal and Professional Development starts with a basic introduction of personality. It then goes on to
look at personality psychology, and the main influences on personality development. You will also delve into
looking at basic personality traits, including values and beliefs. You will learn about your own personality and how
you can use that information in career choices and to make changes. You will also learn about some personality
disorders and how to put all the information together to use it to your personal or career advantage.

This deals with holistic approach to personality development. It aims to develop self-confidence and enhance
self- esteem by providing students with techniques to achieve personal success through self- motivation,
assertiveness and projecting professionalism. It prepares students to deal with people at different levels by
adjusting to situations and circumstances in a corporate environment. It emphasizes business etiquette and the
Code of Ethics of Professionals

III. EXPECTED OUTCOME/ OBJECTIVES: At the end of this module, you are expected to:

1. Describe “body beautiful”

2. Describe how to “keep fit”
3. Describe how to improve your skin
4. Describe what and how to eat to keep pounds off and energy up
5. Describe how to exercise for a perfect posture

1|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

IV. LESSON

POSTURE

What is good posture?

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. Proper posture:

 Keeps bones and joints in the correct alignment so

that muscles are being used properly.
 Helps decrease the abnormal wearing of joint
surfaces that could result in arthritis.
 Decreases the stress on the ligaments holding the
joints of the spine together.
 Prevents the spine from becoming fixed in abnormal positions.
 Prevents fatigue because muscles are being used more efficiently, allowing the body
to use less energy.
 Prevents strain or overuse problems.
 Prevents backache and muscular pain.
 Contributes to a good appearance.

Correct sitting position

 Sit up with your back straight and your shoulders back. Your buttocks should touch
the back of your chair.
 All three normal back curves should be present while sitting. A small, rolled-up towel
or a lumbar roll can be used to help you maintain the normal curves in your back.
 Here's how to find a good sitting position when you're not using a back support
or lumbar roll:

2|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

o Sit at the end of your chair and slouch completely.

o Draw yourself up and accentuate the curve of your back as far as possible.
Hold for a few seconds.
o Release the position slightly (about 10 degrees). This is a good sitting posture.
 Distribute your body weight evenly on both hips.
 Bend your knees at a right angle. Keep your knees even with or slightly higher than
your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
 Keep your feet flat on the floor.
 Try to avoid sitting in the same position for more than 30 minutes.
 At work, adjust your chair height and work station so you can sit up close to your
work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping
your shoulders relaxed.
 When sitting in a chair that rolls and pivots, don't twist at the waist while
sitting. Instead, turn your whole body.
 When standing up from the sitting position, move to the front of the seat of your
chair. Stand up by straightening your legs. Avoid bending forward at your waist.
Immediately stretch your back by doing 10 standing backbends.

Proper Posture While Typing

Improve your Posture when Walking

First

You need to get a feel of how you should

stand. The best way to do this is to -

3|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

Imagine a cord attached to the top of your head (not your forehead) and this cord is gently
pulling upwards - feel your body straighten.

Try this standing still and then walking.

Eyes

Your eyes should be focusing ahead, about 12 to 18 foot, not looking down at the ground.
Try not to bend your head and look at the ground all the time.

If you feel the need to look down then use your eyes. instead.

Chin

Your chin should not be stuck out but relaxed and parallel to the ground. This is important to
remember as it will lessen the strain on your neck and back.

Shoulders

Your shoulders should be relaxed and slightly back, as this opens out your chest helping those lungs
to take in more air.

If you let your shoulders slump forward (and have a rounded back) you are compressing your
ribcage and shortening your spine.

Trunk

Your trunk – think of that cord gently keeping your body in a straight shape and don’t lean forward
at the waist.

Your stomach should be slightly pulled in.

Arms

When walking swings your arms to keep your balance, allow them to be naturally close to your
body. Your hands should also be relaxed, not clenched or tight.

4|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

If you are using a walking pole then try not to hold it too tightly or you will end up with blisters on
your hands.

Legs/Stride

Let your legs swing forward naturally rather than trying to force them to spring forward. Your
forward leg should be exactly in front of your body. A common fault is to take overlong strides – this
will make it harder work for you and increase chances of injury.

Find your natural pace and stay with it – if you want to walk faster then just take more steps.
Remember your body should not lean for

wards or backwards as you walk.

At first you might find that you have to make a determined effort to keep your posture correct.

It might feel strange, but persevere and gradually you will feel yourself adopting better posture
naturally and get the maximium benefits from your walking.

Enjoy your walking!

GOOD EATING HABITS

5|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients
for good health, and no single food supplies them all. Your daily food selection
should include bread and other whole-grain products; fruits; vegetables; dairy
products; and meat, poultry, fish and other protein foods. How much you
should eat depends on your calorie needs. Use the Food Guide Pyramid and the
Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most
Americans don't eat enough of these foods. Do you eat 6-11 servings from the
bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you
eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy
some of these at first, give them another chance. Look through cookbooks for
tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many
factors including your sex, height, age and heredity. Excess body fat increases
your chances for high blood pressure, heart disease, stroke, diabetes, some
types of cancer and other illnesses. But being too thin can increase your risk
for osteoporosis, menstrual irregularities and other health problems. If you're
constantly losing and regaining weight, a registered dietitian can help you
develop sensible eating habits for successful weight management. Regular
exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat
the foods you want and stay healthy. Did you know the recommended serving
of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium
Eat regular meals. Skipping meals can lead to out-of-control hunger, often
resulting in overeating. When you're very hungry, it's also tempting to forget
about good nutrition. Snacking between meals can help curb hunger, but don't
eat so much that your snack becomes an entire meal.
5. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as
nutrition. If your favorite foods are high in fat, salt or sugar, the key is
moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if
necessary. Adults who eat high-fat meats or whole-milk dairy products at every
meal are probably eating too much fat. Use the Nutrition Facts panel on the
food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank
steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less
often. When dining out, share it with a friend, ask for a take-home bag or a
smaller portion.
6|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

6. Balance your food choices over time. Not every food has to be "perfect."
When eating a food high in fat, salt or sugar, select other foods that are low in
these ingredients. If you miss out on any food group one day, make up for it
the next. Your food choices over several days should fit together into a healthy
pattern.
7. Know your diet pitfalls. To improve your eating habits, you first have to know
what's wrong with them. Write down everything you eat for three days. Then
check your list according to the rest of these tips. Do you add a lot of butter,
creamy sauces or salad dressings? Rather than eliminating these foods, just
cut back your portions. Are you getting enough fruits and vegetables? If not,
you may be missing out on vital nutrients.
8. Make changes gradually. Just as there are no "superfoods" or easy answers to a
healthy diet, don't expect to totally revamp your eating habits overnight.
Changing too much, too fast can get in the way of success. Begin to remedy
excesses or deficiencies with modest changes that can add up to positive,
lifelong eating habits. For instance, if you don't like the taste of skim milk, try
low-fat. Eventually you may find you like skim, too.
9. Remember, foods are not good or bad. Select foods based on your total eating
patterns, not whether any individual food is "good" or "bad." Don't feel guilty if
you love foods such as apple pie, potato chips, candy bars or ice cream. Eat
them in moderation, and choose other foods to provide the balance and variety
that are vital to good health.

W – Work out
E – enough sleep
L – Limit sugar, salt and alcohol
L – Lifestye
N- Nutrition and Balanced Diet
E- Education
S – Stress Management
S – Spirituality

References
 https://prezi.com/0evb9e2wpcd3/basic-wardrobe/
 Personality: For Today’s Young Professional by Amparo E. Santos Ed.D
 https://www.scribd.com/doc/31582163/The-Basic-Wardrobe
 file:///C:/Users/Mah%20Riya/Documents/occ%20files/professional-wardrobe-nbsp-.pdf
 https://www.classycareergirl.com/2017/02/4-ways-wardrobe-choices-can-impact-care

7|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

POST TEST:

Write a reflection paper after reading the topic “ Health and Personality”

KEY TO CORRECTION

Answer may vary from students ideas

Prepared by:

_______________

MARY R. GAMBOA
Instructor

Noted:

8|Page
 Republic of the Philippines
Commission on Higher Education
OAS COMMUNITY COLLEGE
Oas, Albay

______________________

GEMMA G. ESPINEDA, MBA

Prog. Head, BSOA Dept.

Recommending Approval:

___________________________

RICHARD R. BERMUNDO, MAEng. Ed

Director for Administration

Approved: ______________________

EMERITA R. RELLEVE, Ph. D.

College Administrator

9|Page