MEDIA AND INFORMATION LITERACY 12.

How can a woman obtain a

protection order?
1. It is something new and - Through a court petition
difficult which requires great
effort and determination.
13. Who can file a petition for
- Challenges
a protection order?
- The victim or any interested
2. It is a set of situations that
party.
makes it possible to do
something.
14. What are the types of
- Opportunities
protection orders available
under VAWC?
3. A criminal activity or a crime
- Temporary protection order and
that involves the internet.
permanent protection order.
- Cybercrime
15. What is the duration of a
4. The concentration of symbolic
temporary protection order?
power in media institutions
- 30 days
particularly those of
television, radio, and the
16. What actions can protection
press.
prohibit the respondent from
- Media Power
doing?
- All of the above
5. Date when an article entitled
how media affects social change
17. What is the purpose of a
was published.
protection order?
- March 2016
- To ensure the safety and
protection of the victim.
6. Who is the author?
- Charles Gaspar
18. How can a protection order
be enforced?
7. Who is the publisher?
- By the police or law
- TCC Group
enforcement agencies.
8. Who is the publisher of an
19. What does the cyberboso law
article entitled Six Ways of
aim to prevent?
Social Media is Changing the
- Online sexual objectification
World?
- WEF
20. When was the cyberboso law
9. The publishing date of the enacted in the Philippines?
article, Six Ways of Social - 2020
Media is Changing the World.
- April 2016 21. What is considered online
sexual objectification under the
10. What does VAWC stand for? cyberboso law?
- Violence Against Women and - Sharing private photos without
their Children permission
22. What is the rule of the
11. What is a protection order? National Bureau of Investigation
- An order to protect the rights in enforcing the cyberboso law?
of women. - Investigating reported cases
of online sexual
objectification.
23. What should victims of 32. What gov agency is
online sexual justification do primarily responsible for
to seek legal action? handling cyber-libel in the
- Gather evidence and report the Philippines?
incident to the NBI or local - NBI
authorities. 33. What is the complementary
color blue?
24. What is the purpose of - Orange
cyberboso law?
- To protect individuals from 34. What is the complementary
online harassment. color of red?
- Green
25. What is cyber-libel?
- Libelous statements made 35. What is the complementary
online or through digital color of orange?
platforms. - Blue

26. In the Philippines, which 36. Determine the analogous

law governs cyber-libel? colors for yellow.
- Cybercrime prevention act of - Yellow-green and yellow-orange
2012
37. The analogous color for
27. What is required for a violet.
statement libelous in a cyber - Blue violet and violet red
libel case? 38. Analogous colors for green
- The statement must be false - Yellow-green and blue-green
and damaging to a person's 39. Determine the split
reputation. complementary colors of blue-
green.
28. What is the prescriptive - Orange and red
period for filing a cyber libel 40. The split complementary
case in the Philippines? colors of yellow-green
- 4 years - Red and Violet
41. The split complementary
29. What defense can be used in colors of red-orange
a cyber-libel case if the - Green and blue
statement is true? 42. Determine the other triad
- Public interests colors if you start with green.
- Orange and violet
30. Can a foreign individual be 43. The other triad colors if
charged with cyber-libel in the you start at colors blue.
Philippines? - Yellow and red
- Yes, as long as the libelous 44. Start with the color red-
statement was made within the orange.
juries diction in the - Yellow-green and violet
Philippines 45. Determine the other
tetradic colors if your base
31. How can an individual avoid color is blue.
committing cyber-libel? - Violet, orange, and yellow
- Think before posting or 46. The base color is green.
sharing content. - Blue, red, and orange
47. The base is violet.
- Green, Yellow, and Red
 48. Determine the member colors
of yellow under the square color
skim.
- Red-orange, violet, blue-green
49. Red
- blue violet, green, and yellow
orange.
50. Green
- Blue violet, yellow-orange,
and red
OPTIMIZING ENERGY SYSTEM (Nutrition,
Hydration & Relaxation)

Lesson 1: Your Food and You Lesson 2: Quenching Your Thirst

THREE BASIC FOOD GROUPS Why does our body need water?
Go Foods – Go Foods are the kind of  Regulate body temperature.
food that gives fuel and helps us keep
 Flushes, and excretes waste
going. These nourishments give our
through urine, perspiration,
muscles fuel to run, swim, and jump,
urination, and defecation.
and our brain to stay focused.
 Digest food
- Bread, rice, pasta, cereals, and  Helping your brain function
potato  Helps create saliva.
Grow Foods - help our body grow bigger  Prevents Constipation
and stronger. “Grow” foods help build  Helps to lose weight.
our body’s bones, teeth, and muscles.  Improves blood oxygen
circulation.
- Eggs, meat, fish, milk, cheese,
and yogurt  Helps fight illness.

Glow Foods - are full of vitamins and How much water do we need?
minerals to keep our skin, hair, and
 8 glasses of water.
eyes bright and glowing. Glow foods
 If you eat more dehydrated or
can keep our immune systems strong so
dried and salted foods, the more
that we can fight bugs and viruses.
you need water to keep your body
- All fruits and vegetables hydrated.
 When you do moderate to vigorous
PINGGANG PINOYGO
physical activities out of the
Go Foods – 33% bahagi ng kanin, door, you must deal with
lamang-ugat at iba pa temperature.

Grow Foods – 17% bahagi ng isda, Hydration Status

karne, at iba pa
 If your urine matches colors 1,
Glow Foods – 17% bahagi ng prutas 2, or three you are properly
hydrated.
- 33% bahagi ng gulay
 Continue to consume fluids at
the recommended amounts.
 If your urine color is below a
red line or number 4, you are
dehydrated and at risk for
 cramping or a heat illness. Oh I  10 hours for school-aged
see singing children.
 9 to 10 hours for teens.
 7 to 8 hours for adults.

Lesson 4: Managing Stress

Stress - is your body's reaction to a
challenge or demand.
Eustress - positive reaction to stress
to overcome a challenge.
Distress - results from something bad
or reacting negatively.
Lesson 3: Sleep Tight, Wake Up Right

TYPES OF STRESS
Negative Stress
- Minor conditions such as
headaches, digestive problems,
skin complaints, insomnia, and
ulcers. Excessive, prolonged,
and unrelieved stress can have
harmful effects on mental,
physical, and spiritual health.
Positive Stress
- Stress can have a positive
impact, spurring motivation, and
awareness, and providing the
stimulation to cope with
challenging situations.
Acute Stress
Benefits of Sleeping
- Deals with the pressure of the
 Gives you the ability to learn, near future or dealing with the
focus, and process memory. very recent past.
 Help you do better and enjoy - Short-term stress that causes
life more. trauma.
 Reduce stress and improve your Chronic Stress
mood.
 Make good decisions and avoid - Long-term stress has serious
injuries. health consequences leading to
memory loss, decreased drive for
The National Heart, Lung, and Blood eating, and loss of
Institute recommends: concentration.
 At least 11 to 12 hours for What causes stress?
preschool-aged children.
Stressor – an event or a situation
that causes stressful situations,
which we are seen as risks to the Psychological Signs
well-being person.
- Constantly irritable with other
- Family relationship people.
- School - Feeling of being a failure.
- Peer Groups/Friends - Difficulty in making decisions.
- Discrimination - Loss of interest in others.
- Injury - People having a hard time
- Sickness concentrating.
- Fatigue
- Any major changes
Common Signs/Reactions a Person Burnout – is a state of emotional,
Experiences physical, and mental exhaustion caused
by excessive, prolonged stress.
Physical Signs
- Muscle tensions
- Headache
- Pounding heart Ways to Cope with Stress
- Shortness of breath
- Increased sweating 1. Turn negativity into positive
- Dry mouth and worthwhile activities.
- Skin rash 2. Positive thoughts create
- Grinding teeth positive results.
- Nail biting 3. In this crisis, where you are
told to just stay at home, make
every moment a memorable one.
Emotional Signs Spend more quality time with
your family.
- Anger 4. Share your thoughts and
- Irritability feelings. Allow them to solve
- Impatience your problems and worries.
- Nervousness 5. Breath in, breath out.
- Forgetfulness
- Inability to concentrate
- Negative thinking Lesson 5: Health-Related Fitness
- Negative thinking
- Excessive worrying Health-Related Fitness
- Loss of interest - Is all about psychology,
- Self-criticism personal health, and how
- Frequent crying activity influences us as
people. This is important for
anyone who wants to live a
Behavioral Signs physically active lifestyle to
- Los of appetite support a higher quality of
- Overeating life.
- Drug abuse Five Component
- Sleep problems
- Restlessness Cardiovascular Endurance
- Hurrying and talking too fast - Is the ability of the heart and
- Criticizing others lungs to work together to
- Reckless behavior or fidgeting provide the needed oxygen and
 fuel to the body during
sustained workloads.
Nutrition
Muscular Strength
- Has the largest impact on our
- Is the amount of force a muscle fitness. Food is our medicine
can produce. Examples would be for health improvement.
the bench press, leg, press, or
bicep curl. The push-up test is Nutrition-Dense food or Superfoods
most often used to test muscular - Include lean proteins, healthy
strength. carbohydrates, and fats
Muscular Endurance essential to our health.
Superfoods are a rich source of
- Is the ability of the muscles to vitamins, minerals, and
perform continuously without antioxidants.
fatigue. Examples would be
cycling and step machines. The
sit-up test is most often used What is healthy eating and good
to test muscular endurance. eating?
Healthy Eating
Flexibility - The right way is to achieve a
- Is the ability of each joint to balanced diet that contains
move through the available range carbohydrates, protein, fats,
of motion for a specific joint. vitamins, and minerals in the
Examples would be stretching right proportions.
individual muscles or the Good Eating
ability to perform certain
functional movements such as the - Includes correct eating habits,
lunge. The sit and reach test behavior, or pattern that one
are most often used to test has established.
flexibility. Eating Habit or Behavior
Body Composition Overeating
- Is the amount of fat mass Craving – people do not eat for hunger
compared to lean muscle mass, but for pleasure.
bone, and organs. Lean body
tissue is composed of water, Emotional Eating – food serves as
blood, skin, muscles, and bone. comfort.
This can be measured using
skinfold readings. BMI is an
indicator of total body fat. Components of a Well-Balanced Diet
Why does our body need enough fuel? Carbohydrates
- Fueling the body means - A vital source of energy,
increasing the amount of carbohydrates comprise about 60%
glycogen or stored glucose in of an individual’s diet. Most
the body to help one get going energy needs are met by
longer. carbohydrates. Choose wisely
from complex carbohydrate
The fuel of the body: FOOD
sources such as whole grains,
- The food we eat plays a vital wheat, and millet rice.
role in how we look and feel.
Protein important essential vitamins.
Fruits and vegetables are the
- Is needed to assist your body to major sources of vitamins and
repair cells and make new ones. minerals including potassium,
It is also essential for growth iron, folate, vitamin A, and
and development during the vitamin C.
various stages of life. About
25% of daily calories should Water
come from the protein found in
legumes – like kidney beans, - A major nutritional component
black-eyed beans, and chickpeas. that helps regulate body
Milk and milk products like – temperature and lubricate organs
curd and yogurt are also sources and tissues. Water also aids in
of protein. For non-vegetarians, transporting oxygen throughout
good sources include eggs, fish, your body. Make sure that you
and lean meat. drink at least 8 glasses of
water.
Fats
- Contribute to about 15% of daily
caloric needs and are a major
energy source. They are major
energy sources. They are also
vital for storing and providing
vitamins and synthesizing
hormones. Some of the good
sources of fats for one’s daily
diet can come from
polyunsaturated fats such as
flax seeds, sunflower seeds,
etc., monosaturated fats such as
olive oil, sesame oil, etc., and
saturated fats such as butter,
however, remember to use these
in moderation.
Vitamins and minerals
- Micronutrients – vitamins, and
minerals support metabolism,
nerve and muscle function, bone
maintenance, and cell
production. Vitamins are organic
compounds our body needs to
perform all its essential
functions – like growing
tissues, regulating metabolism,
and maintaining a healthy immune
system. Vitamins are best when
they come from food, versus a
dietary supplement, so, by
eating real unprocessed, whole
food in our diet, we’re getting
the best of these vitamins.
Vitamin B-12 is one of the most Lesson 6: Fit on the Go
A Lifestyle and Choice This will give you your exercise
heart rate in beats per minute.
What are the advantages of being FIT?
- Helping individuals control Time – refers to “how long” you
weight. exercise anywhere from 15 to 40
- Give a better night’s sleep. minutes.
- Less prone to heart attack,
strokes, and other life- - The time you spend exercising is
threatening conditions. also an important part of the
- Live longer than people whose FITT Principle. The time
existence is sedentary. dedicated to exercise usually
depends on the type of exercise
Aerobic Exercise undertaken.
- Means “with oxygen” or uses
oxygen. Type – refers to “the kind” of
- Involves vigorous exercise exercise you undertake.
sustained over a period of
several minutes. - Like time, the type of exercise
you choose will have a big
Anaerobic Exercise effect on the results you
- Involve quick bursts of energy achieve. That is why it is
and are performed at maximum important to know what you want
effort for a short time. to gain from your efforts.

FITT PRINCIPLES: Optimizing Best Customizing Your Training

FITT Principle Heart Rate Training

Frequency – refers to “how often” you - According to Douglas (2018), it

exercise per week. entails keeping your heart rate
the number of times your heart
- Is a key component of FITT beats in a minute within a set
principle. Adjust the number of range during workout.
times you exercise per week to - Reflects the fact that the
reflect your current fitness harder you run, cycle, or do
level, the time you other forms of exercise, the
realistically have available, higher your heart rate is.
your other commitments like
family and work, and the goals Steps that will help you calculate
you must set for yourself. your ideal heart rate training zone:

Intensity – refers to “how hard” you

exercise from moderate to high.
- This is an extremely important
aspect and probably the hardest
factor to monitor. The best way
to gauge the intensity of your
exercise is to monitor your
heart rate. Simply count your
heart rate over a 15-second
period and then multiply by 4.