P.

E
AND
HEALTH
PHYSICAL EDUCATION

PAGE : 202 – MAPEH 10

VIDEO
TIME
Watch a video at YOUTUBE to
learn tips on how to become
healthy

https://www.youtube.com/watch
?v=P473vV03PYA
1. Why is it necessary to have
a healthy lifestyle?
2. How could you maintain an
ideal body-to-weight ratio?
3. What causes you to get sick?
4. Why is it important to
choose the proper food and the
right activities?
WHAT IS A HEALTHY LIFESTYLE?
 Tobe healthy means an individual must have a
proportionate body structure and be mentally sharp
in making sound decisions. A lifestyle is the typical
way of life of a person, group, or culture. Therefore,
you are responsible for choosing the way of life you’d
like to have. In short, having a healthy lifestyle
means having everyday habits or behaviors that
improve your physical, mental, and emotional
health. These include having balanced meals,
performing regular exercises, and getting adequate
sleep. You should refrain from drinking excessive
alcohol and smoking.
 BENEFITS OF A HEALTHY LIFESTYLE
 1. Controls weight – Being active helps you maintain an ideal
weight or reduce excess weight. Reducing weight, however, doesn’t
mean you have to eat less. It means that you have to eat the right
foods at the right amount. Being active also helps boost your
immune and cardiovascular systems.
 2. Fights diseases – Aside from boosting your immune system and
being able to fight communicable diseases, having a healthy lifestyle
helps prevent you from getting noncommunicable diseases such as
diabetes, heart disease, and stroke. You have to know the right
proportion and the kind of food to eat. Following the guidelines
stated in the food pyramid would help you prevent having certain
diseases
 .3. Increases energy – Performing regular exercises helps you
develop muscle strength and endurance. When you exercise
regularly, you don’t feel tired easily when you accomplish your
everyday tasks.
 4. Improves mood – An active body means your brain is working
well. Also, you have a positive outlook in life. Thus, you are able to
deal with stressful situations effectively.
 5. Improves life span – Eating nutritious food and having regular
exercise help improve your well-being. The result of a healthy
lifestyle is a long and productive life.
 GUIDELINES ON IMPROVING ONE’S
LIFESTYLE AND WEIGHT MANAGEMENT

1. Prepare a physical activity

program.
2. Know your energy expenditure.
3. Know your recommended energy
and nutrient intake
4. Fat-soluble Vitamins
5. Minerals
 RISK FACTORS FOR
NONCOMMUNICABLE DISEASES
• Heart Ailment
a.Age b. Heredity
• Type 1 Diabetes
(Juvenile Diabetes)
a. Environmental factors
b. Dietary factors
• Type 2 Diabetes
a. Weight b. Inactivity c. Age
 DYNAMIC STRETCHING
Proper warm-up loosens one’s muscles and tendons to
increase the range of motion of joints and to warm up
the body by increasing body heat and blood flow.
Warm muscles and enlarged blood vessels use oxygen
from the blood and burn fuel stored in the muscles
more efficiently.
For aerobic sports such as soccer, basketball, tennis,
and volleyball, proper warm-up has two components—
aerobic exercise and dynamic stretching. A warm-up
begins with five to 10 minutes of jogging at a very
easy pace or approximately 40 percent of maximum
heart rate, and then increasing to 60 percent followed
by a five-minute recovery period. This portion should
be performed at the start or at an intense level. If it is
done too vigorously, the player will end up tired.
Thesecond portion of the warm-up
routine involves dynamic stretching,
which should be performed
immediately after the aerobic warm-
up or before a practice session or
match. Dynamic stretching simply
means stretching muscles while
moving.
 COOL DOWN EXERCISES
 One of the most important parts of physical
activity is the cool down exercise. Cool down
exercises are light exercises that help your body
transition from working hard to a resting stage.
From a run, for example, transition to having a
cool brisk walk at a leisurely pace. Apply the cool
down principle in the last five to 10 minutes of
your exercise routine. Stretch your muscles—from
quadriceps, hamstring, and calf with low
intensity. Finish your cool down period with your
upper extremities—starting with your chest, arm,
neck, upper back, and shoulder stretches to relax
the muscles groups in your body.
 HERE ARE THE FOLLOWING REASONS THAT
MAKE COOL DOWN EXERCISES IMPORTANT:
1. Cool down exercises reduce strain on the
heart muscle as it goes from exerting itself
back to the normal rate.
2. Cool down exercises prevent dizziness and
other discomfort from blood pooling in your
lower extremities after an exercise. These
symptoms are caused by veins increasing in
size to accommodate the increased blood flow
from the heart.
3. Cool down exercises promote a ―feel good‖
feeling. After intense running, a nice walk
afterward helps your legs feel better.
 THE FOLLOWING ARE THE MOST
EFFECTIVE COOL DOWN
EXERCISES:

1. Walking
2. Stretching the legs
3. Stretching the chest
4. Stretching the arms
5. Stretching out the core
6. Dancing
7. Yoga
 HEALTH

PAGE : 274 – MAPEH 10

Activity

Imagine that you are walking near a market

when you notice a commotion. You see a
vendor who is in the middle of the situation.
He claims that his product can cure all
types of diseases. Furthermore, he says that
it is a newly formulated herbal medicine.
He mentions that consuming his medicine
will not give bad effects to your body
because it is organic. List the things that
you will do before buying the product the
man offers. Then answer the questions on
the next slide
1. Will you purchase the
product? Why or why not?
2. How will you know that
the source of information
about a product is reliable
or not?
3. What will a wise
consumer do in the given
scenario?
 CONSUMER HEALTH EDUCATION
Many Filipinos rely on products and services with
positive reviews and recommendations that they
have read on social media. However, proper
evaluation must still be considered when buying
health-related products. Consumer health
education refers to the acquisition of accurate
information when purchasing and using health
products and services. It is a significant tool to
equip people with the proper skill, attitude, and
knowledge necessary in a consumer-centered
society. Several guidelines and criteria must be
considered in the selection and evaluation of
health information, products, and services.
 HEALTH PRODUCTS AND SERVICES
After thorough evaluation of acquired health information, you can
now decide on what particular health product(s) to buy. Health
products consist of materials, supplies, equipment, drugs, and
substances that are used to supplement, to treat, or to maintain
human health conditions. These health products may be purchased
at grocery stores, boutiques, accredited pharmacies, and hospitals.
Similarly, health products must be properly evaluated prior to use by
consumers. Evaluation and reviews of health products must also be
provided by licensed professionals and suitably assessed by
accredited health agencies.
Aside from health products, consumers also avail of health services
from several health service providers. Health services include
assistance and amenities dealing with maintenance, restoration,
diagnosis, and treatment of various health conditions. Various forms
of health services are being offered by health service providers,
which include accredited health care facilities, licensed health
professionals in their respective fields, and health care plans.
 HEALTH SERVICE PROVIDERS
Accredited health care facilities offer health services
among consumers, and these include hospitals, surgery
centers, and health centers. They offer general medical
services or specialized treatments specified for a particular
type of disease. Some facilities that offer general medical
services in our country include the Philippine General
Hospital (PGH), Davao Medical Center, Baguio General
Hospital, Palawan Provincial Hospital, and Western
Visayas Medical Center. Health care facilities in our
country that offer specialized health care include the
Philippine Heart Center, National Kidney and Transplant
Institute, Lung Center of the Philippines, and Philippine
Children’s Medical Center. Licensed health
professionals and practitioners also offer services on
different areas of specializations.
Most of the time, people look for things
that they think will heal them faster.
Some of these things claim that they can
give instant relief, treatment, and
healing. But people do not know that
using these things can sometimes
worsen their conditions. A quack offers
these things. In the Philippines, one
common form of quackery is pagtatawas
done by herbalists (or albularyos).
Quackery refers to the intentional
misrepresentation or falsification of a
product or a service. A quack refers to a
person or a company involved in promoting
different forms of health fraud. These
persons usually make use of scientific
explanations and health information to
promote their products and services.
Unfortunately, health products and services
offered by quacks are neither properly
tested nor scientifically proven. Quacks
persuade people to spend their money on
fraudulent products and services.
 HERE ARE THREE SIGNIFICANT
FORMS OF QUACKERY:
a. Medical quackery – This includes fake and ineffective
treatments and remedies. These medicines do not give
results; hence, they tend to delay proper medication.
Delayed medication may aggravate the health condition of
a patient.
b. Nutrition quackery – This consists of food products
claiming to contain ingredients needed to optimize the
overall health of a person. For example, a food item claims
to contain only all organic and natural ingredients, but if it
is not scientifically proven, its ingredients may be harmful
to some people.
c. Device quackery – This refers to tools and devices that
make people believe that they are able to treat diseases.
These include bracelets, electrodes, magnets, and other
tools that claim to restore and improve health by means of
wearing or using them.
END