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UNDERSTANDING
THE SELF
MODULE 7

COURSE MATERIAL 7
This course material has been designed for students to:

1. Apply critical, reflective, and analytical thinking through

researching, writing reflection papers or entries in their
gratitude journals.
Prepared by:
2. Develop broader insight in the understanding of human
behavior through multi-disciplinary approaches based on Rhodora C. Amora
psychology, sociology, philosophy or other related fields.

3. Apply concepts and theories in understanding social realities

and issues involving oneself in relation to one’s socio-cultural
environment and/ or community

4. Apply acquired skills and knowledge in dealing effectively

with the demands and challenges of everyday life.

5. Develop greater self- awareness through self-reflection and

TABLE OF CONTENTS
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3 - INTRODUCTION

- PRETEST

4 - LEARNING
OUTCOMES

- REQUIRED

5 MATERIALS&
RESOURCES
- PREACTIVITY

6-12 - CONTENT &

DISCUSSION

- ONLINE
13 RESOURCE AND
ACTIVITY
- PREACTIVITY

3
14
- POST TEST
- SUMMARY

- KEYTERMS
15 - REFERENCES

16 - CHECK MY
LEARNING
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MODULE 7

THE PHYSICAL SELF

“It is health that is real wealth and not pieces of gold and silver.”
Mahatma Gandhi

This simple but meaningful quote reminds us that we need to give utmost
attention and extra care to our physical health. It is something that we cannot
exchange for gold and silver because it is indeed priceless. Let’s journey together to
explore further on our physical self.
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A.PRETEST

Match the item in Column A to the item in Column B. Write the letter of your
answer.

Column A

A. Carbohydrates
B. Protein
C. Fats
D. Vitamins and Minerals
E. Water

Column B

_______1. It washes away wastes to keep the skin clear and healthy.
_______2. This nutrient supplies heat and energy to the body.
_______3. This nutrient is present in margarine, nuts, oil, butter, and cheese.
_______4. This is good for healthy skin and hair, as well as for aiding the
normal functioning of the body.
_______5. This nutrient is used for building and repairing broken or worn-out
tissues.

B. LEARNING OURCOMES

At the end of the lesson, the students are expected to:

a. Explain the factors that contribute to the development of physical self;

b. Reflect on the significance of physical health;
c. Create a self-care plan for physical health;
d. Differentiate the three body types; and
e. Relate learned concepts to actual life’s experiences.
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C. REQUIRED MATERIALS AND RESOURCES

• PowerPoint presentation
• Online resources
• Laptop

D. PREACTIVITY

Read and reflect on the message of this quote. Write your answer below:

“Happiness is the highest form of health.

Dalai Lama”
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E.CONTENT AND DISCUSSION

Factors in the Development of the Physical Self

You may wonder why the color of your eyes is similar to your father’s while your
complexion is similar to your mother’s. Perhaps, you also have mastered a particular skill
as you were trained early on during childhood. Those characteristics and skills are the
products of two interacting forces: heredity and environment (Brawner and Arcega, 2018).

➢ Heredity is the transmission of traits or characteristics from parents to offspring. It

provides the raw materials of which the individual is made up. Through the genes,
hereditary potentials like physical, mental, social, emotional, and moral traits are
passed down to generation.
➢ Environment (nurture) is the sum total of the forces or experiences that aperson
undergoes from conception to old age. It also includes family, friends, school,
nutrition and other agencies one is in contact with.

The Role of Genetics

Genetics is the study of genes and inheritance in living organisms

(https://biologydictionary.net/genetics/) Genetics variation begin with an egg, about
100 million sperms and fertilization. Fertile women ovulate once per month,
releasing an egg from follicles in the ovary. During the eggs journey from the ovary
to the fallopian tubes, to the uterus, a sperm may fertilize an egg.
The sperm and egg each contain 23 chromosomes. Chromosomes are long
strings of genetic materials known as deoxyribonucleic acid(DNA). DNA is a helix-
shaped molecule made up of nucleotide base. In each chromosome, sequences of
DNA make up genes that control or partially control a number of visible
characteristics such as eye color, hair color and so on.
When a sperm and egg fuse, their 23 chromosomes pair up and create a
zygote with 23 pairs of chromosomes. Therefore, each parent contributes half the
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genetic information carried by the offspring; the resulting physical characteristics of

the offspring (called phenotype) are determined by the genetic interactions
supplied by the parents (called genotype). A person’s genotype is the genetic
makeup of that individual. Phenotype on the other hand, refers to the individual’s
inherited physical characteristics, which are combination of genetic and
environmental influences (Spielman et al., 2017).

How does human life begin?

Link and Learn. Watch a brief video to track the development of

human embryo into a baby. Just open this link -
https://www.britannica.com/video/192622/Human-embryonic-
development-birth-fertilization.

Stages in the Lifespan

Each one of us undergoes definite stages of development. In each phase, the

child experiences certain development;

This Photo by Unknown Author is licensed under CC BY-NC-ND

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Table 1. Stages of Human Development(Brawner and Arcega, 2018)

Developmental Stage Age

Pre-natal Period Conception to birth

Infancy Birth to end of the 2nd week

Babyhood End of the 2nd week to end of the 2nd year

Early childhood or preschool age 2 to 6 years

Late childhood or elementary age 6 to 10 or 12 years

Puberty or preadolescence 12 to 13 or 14 years

Adolescence 13 or 14 to 18 years
Early Adulthood 18 to 40 years

40-60 years
Middle Age
60 years to death
Old age or senescence

Taking Care of my Physical Self (https://bit.ly/3jriQx5)

1. Enough Sleep

During sleep, cytokines are secreted, which are substances that help
us respond during inflammation. Less sleep can cause reduced
antibody and cell production. The American Academy of Sleep
Medicine, Sleep Research Society and National Sleep Foundation
recommend seven to eight hours of good sleep for adults.
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2. Exercise Regularly

It has been shown that moderate exercise can enhance immune

function above sedentary levels. There are also indicators that
exercising regularly can make you progressively stronger. Acute
exercise, less than 60 minutes, is an immune system adjuvant. It can
bump up IgA, a protein which improves the ability of cells to
identify pathogens. Those who exercise are also found to have a
reduced inflammatory marker such as C- reactive protein.
Some suggested activities are taking a daily 20- 30 minute walk, or going to the gym every
other day. Taking up a sport or hobby such as dancing, may also be an enjoyable way to get
active. Overall, exercise can help one feel healthier and more energetic, as well as the added
benefits of decreasing heart disease and keeping bones strong.

Benefits of Physical Activity

For Adults (18 to 64 years), regular physical activity can:

• Reduce the risk of, or help manage, type 2 diabetes.

• Reduce the risk of, or help manage, cardiovascular disease (CVD).
• Maintain and/or improve blood pressure, cholesterol and blood sugar levels.
• Reduce the risk of, and assist with rehabilitation from, some cancers.
• Prevent unhealthy weight gain and assist with weight loss.
• Build strong muscles and bones.
• Create opportunities for socializing and meeting new people.
• Help to prevent and manage mental health problems.
• Help to develop and maintain overall physical and mental well-being.
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3.3.Good
GoodHygiene
HygieneTactics
Tactics

Hand washing is the best way to prevent the spread of infections.

According to the Center for Disease Control, hands should be wet
with clean water and lathered with soap from the back of the hands,
between the fingers and under the nails. Hands should be scrubbed
for at least 20 seconds, as long as two “Happy Birthday” songs, then
rinsed and dried well. This may be done after contact with a person
who appears ill, after use of public transportation or restroom, and before handling food.
4. Complete Your Nutrition Needs

Without adequate nutrition, the immune system will be deprived to

generate an effective response. Cells require macronutrients from
carbohydrates, proteins and fats which provide energy and
substrate for vital functions. Micronutrients have an essential role
in metabolism and can act as antioxidants during stress. Vitamin C,
D, E and Zinc has been well studied to affect immune cells. Having a
balanced diet with starch, meat, fruit and vegetables per meal can often meet this need.

Three Common Types ooff Eating Disorders

(https://www.mentalhealthfirstaid.org/external/2018/05/3-common-types-of-eating-
disorders/)

Anorexia Nervosa

Anorexia nervosa encompasses behaviors like dieting, fasting, over-exercising,

taking diet pills, diuretics, laxatives and vomiting. Women outnumber the number of men
affected by anorexia, drastically.
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Characteristics of anorexia nervosa include:

1. Constantly expressing disdain for their body or how unsatisfied they are with the way
they look, even if they are fit and toned.

2. Maintaining a bodyweight that is at least 15 percent below the nation average for their
age and height.

3. Missing at least three menstrual cycles consecutively.

4. Intense fear of gaining weight or appearing fat.

Bulimia Nervosa

Bulimia nervosa affects those who have recurrent and frequent episodes of eating
unusually large amounts of foods followed by purging (throwing up), fasting and/or
excessive exercise. Unlike anorexia, when an individual is bulimic, they may be slightly
underweight, normal weight or overweight.

Characteristics of bulimia nervosa include:

1. Over-thinking of self-image, body shape and/or weight.

2. Episodes of uncontrolled eating that occur at least two times a week for up to three
months or longer.

Binge Eating Disorder

Binge eating disorder occurs when an individual repeatedly eats unusually large
amounts of food in a short period of time. This behavior happens two times a week for six
months or more. People living with binge eating disorder do not purge or use extreme
weight loss strategies. After eating they may feel disgusted, distressed, ashamed or guilty
over their behavior and/or physical appearance, which can fuel their depression.
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Characteristics of binge eating include:

1. Continuous weight gain.

2. Eating in secret and feeling of shame when a friend or loved one finds their food cache.

3. Intense satisfaction when eating, followed by remorse and mood swings.

Some Quotes about Physical Health

“Health is a state of complete mental, social and physical well-being, not merely the
absence of disease or infirmity.” – World Health Organization, 1948

The human body is the best picture of the human soul. Tony Robbins

It is exercise alone that supports the spirits, and keeps the mind in vigor. Marcus
Tullius Cicero

The greatest of follies is to sacrifice health for any other kind of happiness. Arthur
Schopenhauer

The secret of health for both mind and body is not to mourn for the past, not to
worry about the future, or not to anticipate troubles, but to live in the present
moment wisely and earnestly. Buddha
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F. ONLINE RESOURCE AND
ACTIVITY

What is your body type – ectomorph, mesomorph or endomorph?Just open

this link -https://youtu.be/sew3QYh_wLM

G. ASSESSMENT ACTIVITIES

Self-assessment Activity (SAQ) 1. (Please refer to the video on “How does human
life begin?”)

Write the answer to the following:

1. These communicate that embryo will grow.

2. The placenta and _______________________ serve as pathways for everything that
fetus needs to grow.
3. It separates the mother and fetus blood.
4. At two months, the embryo is now called as _______________________.
5. The embryo journey to __________________________.

Self-Assessment Activity (SAQ)2

In your own words, compare and contrast the three body types.

__________________________________________________________________________
__________________________________________________________________________

_________________________________________________________________________

_________________________________________________________________________
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H. POSTTEST

Prepare your Personal Self-care Plan (1 week)to Maintain Good Physical Health

SCHEDULE (DAY ACTIVITY PERCEIVED PERCEIVED

AND TIME) HINDRANCES BENEFITS

(Rubric will be sent to your Course Material.)

I. SUMMARY

• Heredity and environment are the two factors in the development of our
physical self.
• Each one of us undergoes definite stages of development.
• Self-care specifically for physical health require enough sleep, regular
exercise, good hygiene practices, and adequate nutrition.
• The three body types are ectomorph, mesomorph, and endomorph
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J. KEY TERMS

Immune System Genotype

Endomorph Ectomorph

Genetics Embryo

Chromosomes Placenta

Phenotype Cytokines

Mesomorph

K. REFERENCES

https://www.nestlehealthscience.ph/health-management/ageing/four-steps-to-
boost-
immunity?gclid=Cj0KCQjw7ZL6BRCmARIsAH6XFDJ6ewS3IeRCA7nT3qnZ29aA6aJnO
7NvGmmVcU6eFn5eyqRWpfPJxFoaAp5KEALw_wcB. Retrieved August 2020.

https://wisdomquotes.com/health-quotes/

Brawner, D.G. and Arcega, A.(2018) Understanding the self. Quezon City:
C & E Publishing, Inc

Spielman, R. (2017). Psychology (Pdf). Retrieved from

https://drive.google.com/drive/folders/1FoRW4ixJGOr9YGMjRkONwAg9laLles
bm?fbclid=IwAR3n_CfhY9zZocKQdMPfs7pfrXLhJwajAQggNjlh4HCyHM0myRKct
yoHFig. Date accessed August 30, 2020.

https://www.britannica.com/video/192622/Human-embryonic-development-birth-
fertilization. Retrieved August 30, 2020.

https://youtu.be/sew3QYh_wLM. Accessed August 31, 2020.

https://www.nestlehealthscience.ph/health-management/ageing/four-steps-to-
boost-
immunity?gclid=Cj0KCQjw7ZL6BRCmARIsAH6XFDJ6ewS3IeRCA7nT3qnZ29aA
6aJnO7NvGmmVcU6eFn5eyqRWpfPJxFoaAp5KEALw_wcB. Retrieved August 31,
2020.

https://www.britannica.com/video/192622/Human-embryonic-development-birth-
fertilization.August 31, 2020.
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https://biologydictionary.net/genetics/.Retrieved September 7, 2020.

https://www.mentalhealthfirstaid.org/external/2018/05/3-common-types-of-
eating-disorders/).Retrieved September 15, 2020.

L. CHECK MY LEARNING

Pretest

1. E
2. A
3. C
4. D
5. B

Preactivity: Answers will vary.

Self-Assessment Activity (SAQ) 1

1. Hormones
2. Umbilical Cord
3. Placenta
4. Fetus
5. Fallopian Tube

Self-Assessment Activity (SAQ)2: Answers will vary.