National Service Training Program

Recreation

DIMENSIONS OF DEVELOPMENT: Recreation, Physical

Fitness and Wellness
• Pertains to activities done for leisure to promote a persons well-being and growth.

• It brings about sense of mastery, achievement, exhilaration, acceptance, satisfaction, success,

personal worth, and pleasure.
Characteristics of Recreation

1. Involves voluntary choice and participation of the individual;

2. Includes physical activities that are well organized, date- and time- flexible, suited to the
individuals needs and controlled by the individual in terms of location, time, Clothing and
equipment, and other conditions;

3. Focuses on the individuals participation more than on the results.

4. Accessible and available to all regardless of socio-economic status, age, sex, and disability.

Physical Fitness
• Is the measure of the body’s ability to function efficiently and effectively, resist diseases, and
confront emergency situations.
• It refers to a person’s overall strength, flexibility, endurance of the heart, lungs and muscles and
body composition.
Key Concepts of Physical Fitness

1. When exercising, the lungs take in additional oxygen which is fuel for the heart and brain.

2. Being fit enables the body to fight off illness and diseases.

3. Exercise helps reduce stress and tension.

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 4. Exercise strengthens the bones, which makes doing the daily task easier.

5. Exercise helps a person lose weight.Exercise helps strengthen the heart, lungs, and
immunes system.

6. Regular exercise reduces the risks of high blood pressure, high cholesterol, diabetes, and
some types of cancer.

7. Exercise keeps the mind sharp, even as it improves the brain function.

8. Being fit does not mean possessing a muscular build.

9. Regular exercise helps a person sleep faster, better and longer.

Components of Physical Fitness

1. Cardiovascular endurance

2. Muscular strength and endurance

3. Muscular endurance

4. Flexibility

5. Body Composition

Benefits of Regular Physical Activities

1. Exercise helps controls weight

2. Exercise helps prevent heart diseases.

3. Exercise helps improve mood.

4. Exercise helps boost energy.

5. Exercise helps enhance learning.

Wellness

• Is the condition of good physical, mental, and emotional health, especially is maintained by an
appropriate diet, exercise, and other lifestyle modifications.
• A dynamic state of health in which an individual progress toward a higher level of functioning,
achieving an optimum balance between internal and external environment.
Six dimensions of Wellness

1. Physical Wellness - Is developed through the combination of beneficial physical

activity/exercise and healthy eating habits and lifestyle.

2. Emotional Wellness - Is rooted on how you accept and manage your feelings, understand
your limitations, navigate through stressful situations and maintain healthy relationships.

3. Intellectual Wellness - Emanates from one’s creative, stimulating growth-oriented activities

that lead to learning new skills and sharing them with others.

4. Spiritual Wellness - Is rooted in the understanding that humans are spiritual being.

5. Social Wellness - Involves contributing to one’s environment and community.

6. Environmental Wellness - Encompasses how you care for the environment, create
environments that are free from violence and the threat of violence, and live in an
environment that is safe for you physically and emotionally.

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 Behaviors that Contribute to Wellness

1. Be Physically Active.

2. Choose a Healthy Diet.

3. Maintain a healthy Body Weight.

4. Manage Stress Effectively.Prevent Drug Abuse.

5. Protect yourself from disease and injury through lifestyle modification and management.

DIMENSION OF DEVELOPMENT: Health Awareness

The triangular model of a disease has three components: AGENTS, HOST, and
ENVIRONMENT. Disease occurs when an external agent meets a susceptible host in an
environment that allows the agent and host to interact.

COMMUNICABLE DISEASES
1. Dengue – Is a febrile disease caused by one of four closely related virus serotypes of the
genus flavivirus, family Flaviviridae. Dengue is transmitted to humans by the AEDES
AEGYPTI mosquitos that are found in the tropics. They tend to bite just after dawn and just
before sunset. Incubation period is from 3 to 15 days.

Signs and Symptoms:

High fever

Severe headache and muscles

Joint pains

Myalgia and arthralgia

Rashes

Abdominal pain

Vomiting and gastritis

How to prevent dengue:

Avoid being bitten by the mosquitos

Use mosquito nets and insect repellent

Put screens on doors and windows.

Refrain from going outdoors after dawn and before sunset

Remove stagnant water.

2. Malaria is a vector- borne infectious disease that is widespread in tropical and subtropical
regions including the Philippines. It is caused by protozoan parasites of the genus
Plasmodium. The most serious forms of the disease are caused by Plasmodium Falciparum
and Plasmodium Vivax. Transmitted by female Anopheles Mosquitos.
Signs and Symptoms:

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 The parasites multiply within the red blood cells and cause anemia, high fever, chills,
nausea, headache, diarrhea, and in severe cases, coma and death.

How to prevent malaria:

Use a mosquito nets and insect repellent

Spraying insecticides

Draining standing water where mosquitos lay their eggs.

3. Cholera is an acute intestinal infection caused by ingestion of food or water contaminated

with the bacterium VIBRIO CHOLERAE. Incubation period is less than one day to five
days (6 to 48 hours, but there are cases that last up to seven days according to Hawker, et al.)

Signs and Symptoms:

Aside from diarrhea, the patient may also experience nausea, vomiting, fever, and muscle
clamps.

How to prevent cholera:

Wash hands with soap and water frequently and thoroughly.

Drink safe water only.

Eat food that is completely cooked.

Avoid raw food, street food and any food from suspicious sources.

Always observe proper hygiene and sanitation

4. Avian Influenza (Bird Flu) is an infection caused by Avian influenza a virus found chiefly in
birds, but infections can occur in humans. Most cases infection in humans could have
resulted from direct contact with infected poultry or contaminated surfaces. H5N1 is a
particularly deadly strain of bird flu that can infect humans and other mammals.
Signs and Symptoms:

It includes fever, cough, sore throat, and muscle aches. Some people may also experience
nausea, vomiting, pneumonia, diarrhea, and other severe and life-threatening complications,
depending on which virus has caused the infection.

How to prevent bird flu:

Wash hands or used alcohol-based sanitizer.

Stay away from farms and live animal markets.

Cover mouth and nose when coughing or sneezing.

Cook chicken thoroughly.

Do not eat raw eggs

Avoid cross contamination.

Do not use the same utensils for both raw meat and other kinds of foods.

6. Swine flu is a respiratory disease caused by influenza viruses. Swine flu may mutate, so that
they are easily transmissible among humans. The 2009 swine flu outbreak was due to the
H1N1 virus and was first observed in Mexico.

Signs and Symptoms:

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 Symptoms of swine flu to humans are Similar to those of ordinary flu: fever, cough, sore
throat, runny or stuffy nose, body aches, headaches, chills, and fatigue. Some people may
experience vomiting and diarrhea.

7. H1N1 is a flu virus that is also known as the Swine flu. Scientist call the H1N1 virus a
“quadruple reassortant” virus because it contains two genes found in flu viruses which
circulate among pigs and two genes found in flu viruses which circulate among birds. The
H1N1 virus is passed from person to person just like other flu strains. But not by eating
pork.

How to prevent H1N1:

The best way to avoid influenza infections is through vaccination.

Common Side Effects of H1N1 Vaccines:

FLU SHOT: soreness, redness, minor swelling at the shot site, muscles aches, low grade
fever, and nausea. These do not usually last for more than 24 hours.

NASAL SPRAY: runny nose, low grade fever, vomiting, head ache, wheezing, cough,
and sore throat.

8. Typhoid fever also known as typhoid, is an acute illness most often caused by the salmonella
typhi bacteria or the salmonella paratyphi. The bacteria are deposited in water or food by a
human carrier and are then spread through out the area. It s also known through out the
world as Gastric fever, abdominal typhus, infantile remittent fever, slow fever, nervous fever
or pythogenic fever. It means “resembling typhus”.

Signs and Symptoms:

Sustained high fever

Chest congestion

Abdominal pain

Poor appetite

Headache

Body aches

Lethargy

How to prevent typhoid:

Drinking safe water

Improving sanitation

Eating well cooked food

Washing hands often

Keeping the surroundings clean and neat.

Taking vaccines through injection and oral

NON-COMMUNICABLE DISEASES

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 1. Hypertension - Blood pressure refers to the force exerted by the circulating blood on the
walls of blood vessels. It is one of the body’s vital signs. Blood pressure consist of two
numbers: the SYSTOLIC PRESSURE( when the heart beats) and the DIASTOLIC
PRESSURE ( when the heart relaxes). The systolic pressure is the number above the
diastolic pressure.

a. NORMAL BLOOD PRESSURE - Blood pressure reading 120/80 or lower is

considered normal.

b. HIGH BLOOD PRESSURE - Blood pressure reading 140/ 90 or higher is considered

high. If one or both numbers are usually high, you have high blood pressure or
HYPERTENSION.

c. LOW BLOOD PRESSURE - Blood pressure that is too low is known as

HYPOTENSION.

LOW BLOOD PRESSURE RANGE

Systolic Pressure (mmHg) Diastolic Pressure (mmHg) Pressure Range

90 60 Borderline Low Blood Pressure

60 40 Too Low Blood Pressure

50 33 Dangerous Low Blood Pressure

NORMAL BLOOD PRESSURE RANGE

Systolic Pressure Diastolic Pressure

Pressure Range
(mmHg) (mmHg)
High Normal
130 85
Blood Pressure

Normal Blood
120 80
Pressure

Low Normal
110 75
Blood Pressure

HIGH BLOOD PRESSURE RANGE

Systolic Pressure Diastolic Pressure Stages of High

(mmHg) (mmHg) Blood Pressure

210 120 Stage 4

180 110 Stage 3

160 100 Stage 2

140 90 Stage 1

For most people who are suffering from hypertension, there is no obvious cause why their blood
pressure is high. This condition is called essential hypertension and it is especially important that
their blood pressure is kept under control.

Signs and Symptoms:

General signs of high blood pressure include headache, dizziness, pounding in ears, and
nosebleed. These symptoms typically do not occur until high blood pressure has reached an
advanced and even a possibly life-threating stage.

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 How to prevent hypertension:

Changing your diet and lifestyle can do much in managing blood pressure:

Quit smokin

Limit the intake of alcoholic beverages

Lose weight if you are overweight

Exercise and eat well-balanced, nutritious meals that are low in fat, salt, and cholesterol
but high in fiber.

Cardiovascular Disease - High blood pressure increases the risk of coronary artery disease, also
called atherosclerosis. High blood pressure puts added force against the artery wall. Over time
this extra pressure can damage the arteries. These injured arteries tend to become narrow and
hardened by fatty deposits. They block the flow of blood to the heart and cannot deliver enough
oxygen to the other parts of the body.
Other Causes of Cardiovascular Disease:

Smoking – cigarette smokers are at a greater risk than pipe and cigar smokers, but all
forms of tobacco are proven to be detrimental to the heart’s health.

Diabetes

Overweight

Diet high in saturated fat and salt

Family history – children of parents who developed heart disease before the age of 55
have a higher risk of developing heart disease.

Lack of exerciseAge – risk of heart disease increases over the age of 45 in males and
over 55 in females.

Too much drinking – people who take two alcoholic drinks per day are at risk.

High blood pressure

Having high cholesterol level

How to prevent cardiovascular disease:

Quit smoking

Control diabetes, blood pressure, and cholesterol level

Exercise regularly

Eat a diet that is rich in fiber and low in salt and saturated fat

Maintain a healthy weight

Manage stress

2. Heart Attack - causes permanent damage to the heart muscle due to loss of blood flow to the
heart. Some heart attacks are sudden and intense; however, most heart attacks start slowly
with mild pain and discomfort. Generally, heart attacks involve discomfort in the center of
the chest that lasts for than a few minutes or that goes away and comes back. It can feel like
uncomfortable pressure, squeezing, fullness or pain. Shortness of breath may occur, as well

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 as nausea or lightheadedness. It is vital to get help immediately if any of these symptoms
occurs.

3. Stroke - The brain requires unobstructed blood flow to function. Very high, sustained blood
pressure will eventually cause blood vessels to weaken. Over time, these weakened vessels
could break, and blood could leak into the brain. The area of the brain that is being fed by
these broken vessels start to die, and this will cause a stroke. In addition, if a clot blocks a
narrowed artery, blood ceases to flow and a stroke will occur.

Signs and Symptoms:

Symptoms of a stroke include sudden numbness or weakness of the face, arm, or leg,
especially on one side of the body, confusion, trouble in speaking, poor vision and sudden
severe headache.

4. Diabetes - also referred to as diabetes mellitus, describes a group of metabolic diseases in

which the person has high blood glucose or blood sugar, either because insulin production is
inadequate, or the cells in his/her body do not respond properly to insulin, or both. Patients
with high blood sugar will typically experience frequent urination (polyuria), excessive
thirst (polydipsia), and increased appetite (polyphagia).

Diabetes is classed as a metabolism disorder. Metabolism refers to the way the body uses
digested food for energy and growth. Most of what is eaten is broken down into glucose.
Glucose is a form of sugar in the blood. It is the principal source of fuel for the body.

TYPES OF DIABETES
1. Type 1 Diabetes - The body does not produce insulin. This type is also referred to as
insulin-dependent diabetes, juvenile diabetes, or early-onset diabetes. People usually
develop type 1 diabetes before their 40th year, often in early adulthood or teenage years.
Patients with type 1 diabetes will need to take insulin injections for the rest of their life.
They must also ensure proper blood-glucose levels by carrying out regular blood tests and
following a special diet.

2. Type 2 Diabetes - The body does not produce enough insulin for proper function, or the
cells in the body do not react properly to insulin (insulin resistance). Approximately 90% of
all cases of diabetes worldwide are of this type. Some people may be able to control their
type 2 diabetes by losing weight, following a healthy diet, doing plenty of exercise, and
monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive
disease. It gradually gets worse and the patient will probably end up having to take insulin,
usually in tablet form.

5. Cancer - is a class of diseases characterized by out-of-control cell growth. There are over
100 different types of cancer, and each is classified by the type of cell that is initially
affected.
Cancer harms the body when damaged cells divide uncontrollably to form lumps or masses
of tissue called tumors (except in the case of leukemia where cancer prohibits normal blood
function by abnormal cell division in the bloodstream). Tumors can grow and interfere with
the digestive, nervous, and circulatory systems and they can release hormones that alter
body functions. Tumors that stay in one spot and demonstrate limited growth are generally
considered to be benign.
More dangerous or malignant tumors form when two things occur:

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 A cancerous cell manages to move throughout the body using the blood or lymph
systems, destroying healthy tissue in a process called invasion.

A cancerous cell manages to divide and grow, making new blood vessels to feed itself
in a process called angiogenesis.

When a tumor successfully spreads to other parts of the body and grows, invading and
destroying other healthy tissues, it is said to have metastasize. This proves itself is called
metastasis, and the result is a serious condition that is very difficult to treat.

Physicians and researchers who specialize in the study, diagnosis, treatment, and prevention
of cancer are called oncologists.

Classifications of Cancer
There are 5 broad groups of cancer, namely:

a. Carcinomas are characterized by cells that cover internal and external parts of the body
such as lung, breast, and colon.

b. Sarcomas are characterized by cells that are located in the bone, cartilage, fat, connective
tissue, muscle, and other supportive tissues.

c. Lymphomas are cancers that begin in the lymph nodes and immune system tissues.

d. Leukemia are cancers that begin in the bone marrow and often accumulate in the
bloodstream.

e. Adenomas are cancers that arise in the thyroid, pituitary gland, adrenal gland, and other
glandular tissues.

Signs and Symptoms:

Cancer symptoms are quite varied and depend on where the cancer is located, where it has
spread, and how big the tumor is. Some cancers can be felt or seen through the skin.
Other cancers have symptoms that are less physically apparent. Some brain tumors tend to
manifest early as they affect important cognitive functions. Pancreas cancers are usually too
small to produce symptoms until they induce pain by pushing against nearby nerves or
interfere with liver function to bring about a yellowing of the skin and eyes called jaundice.
Symptoms can also appear as a tumor grows and pushes against organs and blood vessels.

As cancer cells use the body’s energy and interfere with normal hormone function, it is
possible to cause fever, fatigue, excessive sweating, anemia, and unexplained weight loss.
However, these symptoms are common in several other maladies as well.
When cancer spreads or metastasizes, additional symptoms can be noted in the newly
affected area. Swollen or enlarged lymph nodes are common and likely. When cancer spreads
to the brain, patients may experience vertigo, headaches or seizures. In lungs, cancers may
cause coughing and shortness of breath. The liver may become enlarged and cause jaundice;
bones become painful and brittle or break easily.
How to prevent cancer:

Quit smoking and drinking to significantly lower the risk of several types of cancer, most
notable in the lung, throat, mouth, and liver. The earlier you quit, the better.Stay in the
shade and protect yourself with a hat, shirt, and sunscreen when under the sun, to
prevent skin cancer.

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 Diet is an important part of cancer prevention since what we eat has been linked to the
disease.

Follow recommended diets that are low in fat and rich in fresh fruits and vegetables and
whole grains.

A systematic screening will help detect small irregularities or tumors as early as possible
even when there are no clear symptoms yet.

Breast self-examination, mammograms, testicular self-examination, and pap smears are

common screening methods for various cancers.

CONCLUSION TO HEALTH AWARENESS

A person can only take proper precautions regarding communicable and non-communicable
diseases if he/she is aware about them.
His/her familiarity with the said diseases will enable him/her to adopt certain lifestyle
modifications, like avoidance of alcoholic beverages, to avoid diseases and stay healthy as
he/she performs his/her various functions in life.
Health is wealth and a person’s good health is crucial to his/her being a successful person
who has the opportunity to maximize his/her potentials in order to achieve all his/her goals in
life.

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