Elijshaumel Z.

Valdez Physical Education and Health

HUMSS – SANDIWA Quarter 4: Module 3
Optimizing Energy System (Nutrition, Hydration and Relaxation)

Getting Refreshed: Your Food and You

Activity 1: LET’S GO, LET’S GROW, LET’S GLOW

In previous years, you were taught about the three basic food groups. In this activity, classify
the foods into GO, GROW or GLOW.

FOOD GROUP FOOD GROUP

1. CORN GO 6. MALUNGGAY GLOW
2. ORANGE GLOW 7. BANANA GLOW
3. FISH GROW 8. SQUASH GLOW
4. EGG GROW 9. MANGO GLOW
5. RICE GO 10. MILK GROW

Activity 2. WHAT I EAT TODAY

Recall what you have eaten in a given day. Keep a record of your food intake. Classify it into go,
grow or glow foods.
MEALS, SNACK, OR GO GROW GLOW
BEVERAGE
BREAKFAST RICE EGG MANGO
MORNING SNACK BREAD BEEF BANANA
LUNCH RICE CHICKEN ORANGE
AFTERNOON SNACK PASTA/NOODLE HAM AND EGG STRAWBERRY
DINNER RICE PORK APPLE
AFTER DINNER BREAD MILK RASPBERRY

Activity 3. ANG AKING PINGGAN

Elijshaumel Z. Valdez Physical Education and Health
HUMSS – SANDIWA Quarter 4: Module 3
Quenching Your Thirst

Activity 1: WATER PLEASE.

- I observed that plats and humans are alike to each other, as they lose nutrients they wither,
so as humans. As a result, we must maintain our health, eat appropriately, and adhere to
the Go, Grow, and Glow principles. because I personally attest that "you are what you eat"
is true.

Activity 2: OMG

Time Hydration Intervention

8:00 am Dehydrated Drink Water
9:20 am Hydrated
10:00 am Well Hydrated
11:10 am Hydrated

4. Based on what I observed in the chart above, and on the past few days, I am dehydrated
especially on mornings, because I slept for hours without interval thus I failed to supply
liquid on my body, therefore on the latter hours after I woke up, I tried to give sufficient
enough water as a replacement.

Activity 3: You are the Water of My Life

Water isn’t just water; it is the greatest “blue” of our lives. It is something that is
fundamental to every organism in this world. In everything we do we need water, as well as our
surroundings that’s why we should make an action that could help us save our water.
As we all should know, Earth’s Hydrosphere occupies 71% of the surface, therefore in
every nook and cranny there is water; may it be up in the air, in the middle ground surface, or
down below the depths of the planet, as a result, some of our kind tend to abuse this gift from
our mother nature, thus in order to make a difference, we should advocate others that our
water supply is finite thus they should limit using water resources for useless things and
preserve our “blue”.
People should be aware and use PAIL. P for Practicing waste disposal to avoid polluting
bodies of water. A stands for Avoiding extensive use of water. I for Initiating and Engaging
oneself in campaigns to save water. Lastly, L is for Learning and Applying PAIL to conserve
our limited supply of water. Thus with this program, we should be able to encourage others to
preserve the “Blue” of our lives.
We shouldn’t take things given to us for granted, especially when it is free and for
everyone to use, hence we should be prudent enough and learn to treasure and preserve the
things that we have because, in the end, it is not something we own, it what the one’s above
shared to us.
Elijshaumel Z. Valdez Physical Education and Health
HUMSS – SANDIWA Quarter 4: Module 3
Sleep Tight, Wake Up Right

Activity 1.: Good Night

- I don’t have a fix sleeping position, because I tend to move a lot when I’m asleep especially
during summer, but when it’s winter, I do mostly position C and E to snuggle up the blanket.

Activity 2: What time is it?

Day Time of going to bed Time of waking up Number of hours
Sunday 1:00am 1:00 pm 12 hours
Monday 2:00am 2:00 pm 12 hours
Tuesday 12:30 am 12:56 pm 12 hours
Wednesday 3:00am 2:00 pm 07 hours
Thursday 2:30 am 12:00 pm 10 hours
Friday 11:00 pm 9:30 am 10 hours
Saturday 12:30 pm 10:00 am 10 hours

- I have an irregular sleeping pattern; I mostly sleep past midnight since I tend to do my
school works at night because that is the time where my brain is active therefore I
frequently wake up during lunch or afternoon.

Activity 3: Sweet Dreams

Nowadays, teens and millennials tend to sleep late due to the reasons of insomnia. We
tend to think a lot; may it be because of work, family, friends or peers at work or anything
hence we didn’t notice that we lack sleep, we don’t have sufficient rest which is what our body
needed the most.
As a part of Generation Z, we tend to know things theoretically but we lack action, we
know what’s best but we won’t take a step to do it, because of the things that hold back us.
That is the most case for our sleep, that’s why the next day our mood, energy and all goes
down. Therefore, we should make a fixed sleeping pattern and a day or two for rest, wherein
we force ourselves to clear our minds and let our bodies lay rest.
Letting our mind and body rest should be an essential part of our daily routine as it has so
many benefits as it will lessen your fatigue and will repair your body naturally, henceforth a
good sleeping pattern should be practiced not only because of logical reasons but as a natural
part of one’s life cycle.

Post-Test
1. B 2. A 3. C 4. A 5. D
6. D 7. A 8. C 9. B 10. B
11. C 12. D 13. D 14. C 15. D