Physical Education Department

College of Arts and Sciences

Mindanao State University-Buug Campus

Health and

PED 001

Physical Education 001

EXERCISE PRESCIPTION AND MANAGEMENT
A College Worktext 1
Wellness •

JOSEPHINE S. DUYAGUIT, MSPE

MSU-Buug Campus
Datu Panas, Buug, Zamboanga Sibugay

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 i

PREFACE

Physical Education is an integral part of an educational program that is designed for the
optimum development of the students through bodily movement, sports, games and other physical
activities that will lead them to a healthier and more satisfying life.

Basic Physical Education in tertiary level refers to the four courses/subjects given to the
students in the first four semesters of their curriculum program. Exercise Prescription and
Management (PED 001) is the prerequisite for the next three subjects.

This set of College Worktext 1 for Physical Education 001 is compiled for the exclusive
use of PED 001 students solely for the MSU-Buug Campus. It is a compilation of the lessons and
activities to be taken in the class, either online, blended or offline. This is compiled to make
teaching and learning easier for both the teacher and students.

This has three parts, Chapter 1 deals with the introduction of Physical Education, its
legalities, its objectives and basic terminologies. Further, Chapter 2 is dealing with Health, its
components and prevention of diseases. Lastly, Chapter 3 discusses on nutrition on how to live
healthy.

Furthermore, this worktext only desires to contribute to the holistic development of each
Filipino learner in the hopes that every college student does not just become healthy, an expert in
his field but one who truly loves fitness. To add on, this worktext aspire that health is the key to
have a satisfying, happy and quality life.

Mrs. D

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 ii

DEDICATION

This worktext is lovingly dedicated to all my colleagues in the profession and to all our
loved ones. Thank you for the inspiration.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
TABLE OF CONTENTS

Preface ___________________________________ i
Dedication ___________________________________ ii

Chapter 1: Introduction to Physical 1

Education

Lesson 1: What is Physical Education? ___________________________________ 1

Lesson 2: Legal Basis ___________________________________ 3
Lesson 3: Goal of Physical Education ___________________________________ 4
Lesson 4: Terminologies ___________________________________ 7

Chapter 2: Health

Lesson 1: What is Health? ___________________________________ 11

Lesson 2: Components of Health ___________________________________ 13
Lesson 3: Health and Exercise ___________________________________ 15
Lesson 4: Prevention of Diseases ___________________________________ 17

Chapter 3: Nutrition

Lesson 1: What is Nutrition? ___________________________________ 21

Lesson 2: Nutrients ___________________________________ 23
Lesson 3: Food Pyramids ___________________________________ 25
Lesson 4: Body Composition and ___________________________________ 27
Obesity
Lesson 5: Desirable Practice ___________________________________ 31

References ___________________________________ 34
___________________________________

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 1

What is Physical Education?

Learning Objectives:

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

1. Explain the real meaning of Physical Education;
2. Point out the legal basis of the course;
3. Compare and contrast the main goal and objective of Physical Education; and
4. Specify the importance of the course.

Lesson 1: Physical Education

Physical education is battling not only for the physical well-being of every individual but
as well as protecting other aspects a human being has. To end its battle, physical education must
have an aim as broad as education itself and as noble and inspiring as human itself.

For its nobility in the millennial world, laying down nakedly its nature of its existence is
important, its legal basis as well as its common terminologies. Thus, knowing more deeply what
is really behind the course with simplicity and emphasis, the world “taken for granted” will no
longer co-exist.

L_1: Pretest
Knowing you, knowing me.

What to do?

Ask one of your former classmates their best experiences in Physical Education classes
and its impact to their personal life?

Does it have a positive effect, negative effect or nothing at all. Ask why?

Best Experiences: Impact:

1. _______________________________ __________________________________
2. _______________________________ __________________________________
3. _______________________________ __________________________________

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
Note: For online and blended learning log in to www.msubuug.com/designated/
https://www.facebook.com/groups/2913724558731603 2
Content

Physical Education is "education through the physical". It aims to develop students’

physical competence and knowledge of movement and safety, and their ability to use these to
perform in a wide range of activities associated with the development of an active and healthy
lifestyle. It also develops students’ confidence and generic skills, especially those of collaboration,
communication, creativity, critical thinking and aesthetic appreciation. These, together with the
nurturing of positive values and attitudes in PE, provide a good foundation for students’ lifelong
and life-wide learning (https://www.edb.gov.hk/en/curriculum-development/kla/physical-
education/index.html ).

Physical Education is defined as planned, sequential instruction that promotes lifelong

physical activity, designed to develop basic movement skills, sports skills, and physical fitness as
well as to enhance mental, social and emotional abilities (wikipedia.org). On the basis of this
definition, it is quite clear that physical education plays an integral role in the education system
for reasons that it promotes a holistic approach to the development of a human being encompassing
all aspects such as the physical, mental, social and even emotional. It is then supported by Andin
(1988), that through total body movement in the performance of properly selected physical
activities an individual can developed at its optimum level.

Learning Activity Elementary Secondary

LA 1.1: My happy moments….
1. 1.
What to do?
2. 2.
In your point of view after learning
the true meaning of physical education, write 3. 3.
your experiences in physical education
during your elementary and secondary years? 4. 4.

5. 5.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A1.1 Reflective Diary:

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 What do you think the contribution of physical education in your younger years and at
present? Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603
3
Lesson 2: Legal Basis

Content

International:

Article 1 of the International Charter of PE and Sports, UNESCO, Paris (1978),

Interdisciplinary Regional Meeting of Experts in PE, UNESCO, Brisbane, Australia (1982) states
that PE and Sports is a fundamental right for all and this right should not be treated as different
principle from the right to adequate food, shelter, and medical care.

The original Charter, which was amended in 1991, was the first rights-based document to
state that "the practice of physical education and sport is a fundamental right for all". Based
on the universal spirit of the original Charter (1978) and integrating the significant evolutions in
the field of sport over the last 42 years, the revised Sport Charter highlights the health benefits of
physical activity, the inclusion of persons with disabilities, the protection of children, the role of
sport for development and peace, as well as the need to protect the integrity of sport from doping,
violence, manipulation and corruption.

National:

Article 14, Section 19, 1987 Constitution of the Republic of the Philippines
REPUBLIC ACT NO. 5708: The Schools Physical Education and Sports Development Act of
1969."

States that, Article 14, Section 19, 1987 Constitution of the Republic of the Philippines
RA# 5708 States that, the state shall promote PE and encourage sports programs, league
competitions, and amateur sports including training for international competition to foster self-
discipline, team work, and excellence for the development of a healthy and alert citizenry. All
educational institutions shall undertake regular sports activities throughout the country and in
cooperation with athletic Club and other sectors.

Learning Activity

LA_1.2: Throwback

Cite examples of different activities conducted in your school or in your locality that
promote PE and encourage sports program.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
Note: For online and blended learning log in to
4
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A1.2 Reflective Diary:

Is physical education significant to your life? 20 pts.

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Lesson 3: Goal of Physical Education

Fitness is the main goal of Physical Education. To live a “good life” means to have an
ability to live a healthy, satisfying and useful life. This means that an individual satisfies his basic
needs as physical well-being for love, affection, security and self-respect.

Content

1.3.1 Main Goal of Physical Education

Total human development through properly and carefully selected physical activities in
terms of their physical, social, emotional and mental well-being.

1.3.2 Objectives of Physical Education

1.3.2.1 Physical fitness development objective – It refers to that state where an individual
has developed great endurance, speed, strength etc. Physical fitness is essential to leading a happy,
vigorous and abundant life.

1.3.2.2 Social efficiency development objective – It is concerned with one’s proper

adaptation to group living. Physical education activities provide ample opportunities to develop
traits such as cooperation, respect to others, loyalty, sportsmanship, self-confidence etc. All these
qualities help a person to make him a good citizen.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 5

1.3.2.3 Culture development objective – It aims at developing an understanding and

appreciation of one’s own local environment as well as the environment which is world-wide in
scope. By participation in various physical education activities such as dance, sports and games, a
person fully understands the history, culture, tradition, religious practices etc. and the aesthetic
values associated with these activities.

1.3.2.4 Psychological development objective – (a) Development of healthy interests and

attitudes; (b) Satisfaction and channelizing of emotions; (c) Removing worry, tension, etc. through
participation in sports.

1.3.2.5 Moral development objective - (a) Development of self-control; (b) Development

of sportsmanship; (c) Developing leadership qualities; (d) Development of personality.

1.3.2.6 Mental development objective – (a) Acquiring the knowledge of the rules of games,
sports and exercise; (b) Understanding health problems and their prevention.

Learning Activity

LA _1.3: Memoir

What to do?

Collect at least 3 memoirs or pictures from the previous activities that you had participated
that manifest the objectives of physical education.

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

6
Assessment

A1.3 Check me Out:

What to do:

Check the appropriate column corresponding to its objectives in physical education

Physical Social Culture Psychological Moral Mental

fitness
1. Rules of the game

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
2. Taebo
3. Respect to others 7
4. Self-control
5. Buwan ng wika
6. sportsmanship
7. friendship
8. game strategies
9. Zumba
10. Fiesta sa Nayon

Note: For online and blended learning log in to www.msubuug.com

https://www.facebook.com/groups/2913724558731603

Lesson 4: Basic Terminologies

Health - state of “complete physical, mental and social well-being and not merely the
absence of disease or infirmity.” (The Centers for Disease Control and Prevention, along with a
range of WHO partners, 1948).

Fitness - the state of condition of being fit; suitability or appropriateness, good health or
physical condition, especially as the result of exercise and proper nutrition.

Wellness - a condition obtained when a person achieves a level of health that minimizes
the chances of becoming ill. Wellness is achieved by combination of emotional, environmental,
mental, physical, social, and spiritual health. Wellness is a continuum ranging from death to
optimal health. You can choose your behaviors to move closer to optimal health.

Physical activity - defined as any bodily movement, produced by skeletal muscles, that
requires energy. This includes activities undertaken while working, playing, carrying out
household chores, travelling and engaging in recreational pursuits. Examples of such activities are
lifting, carrying, walking, cycling, climbing stairs, housework, shopping, dancing, and gardening.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 8

National Physical Activity Guidelines for Children and Youth

 Children between 5-12 years of age

need at least 60 minutes (and up to
several hours) of moderate to
vigorous physical activity every day.
 Children should not spend more than
two hours a day using electronic
media for entertainment (eg
computer games, TV, internet)
particularly during daylight hours.
 A combination of moderate and
vigorous activities is recommended.
 The natural movement pattern of
children is an intermittent or sporadic
style of activity that alternates with
rest and recovery.
 Continuous moderate to vigorous
physical activity periods lasting more
that 5 -10 minutes are rare among
children prior to 12 years of age.
 Physical activities can be collected in
long or short-term bouts.
 Different types of activities including
weight bearing activity which is important for bone health should be included.
 Primary school age students should be involved in several periods of moderate to vigorous
physical activity throughout the school day including physical education classes. The
diagram below provides a visual example of the types and recommended frequency and
intensity of physical activity for children. (see appendix 3 for a blank student physical
activity pyramid)

Physical Inactivity - is a term used to identify people who do not get the recommended
level of regular physical activity. It is identified as a common modifiable risk factor for these
diseases alongside smoking, an unhealthy diet, and alcohol misuse.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 9

Learning Activity

LA 1.4 Tatsulok ng Buhay

What to do?

Fill in the Tatsulok, with the

following guide questions:

Level 1: what do you want to

cut down in your daily routine
Level 2: what do you want to
do for 2-3 times a week
Level 3: what do you want to
do for 3-5 times a week
Level 4: what do you want to
do every

Note: For online and blended learning log

in to www.msubuug.com/ https://www.facebook.com/groups/2913724558731603

Assessment:

A 1.4 Simple Recall

1. Define and explain briefly the following

a. Health

b. Wellness

c. Fitness

d. Wellness

e. Physical Activity

f. Physical Inactivity

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 10

2. List down at least three (3) problems of inactivity

a. _____________________________________________________________________
b. _____________________________________________________________________
c. _____________________________________________________________________

Note: For online and blended learning log in to www.msubuug.com

https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 11

HEALTH

Learning Objectives:

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

1. Compare and contrast the components of health;
2. Acquire knowledge on how to keep oneself healthy, physically, mentally, socially,
emotionally and spiritually fit; and
3. Create an awareness drive on ways on how to stay fit and healthy

Lesson 1: What is Health?

Health is an important matter. It serves us a weapon to have a quality and satisfying life.
Better health is central to human happiness and well-being. It also makes an important contribution
to economic progress, as healthy populations live longer, they are more productive, and can save
more in many aspects. Many factors influence health status and a country's ability to provide
quality health services for its people.

Pretest 2.1

Activity: Am I healthy?

What to do?

Base on the qualities presented assess yourself by checking yes, no, or maybe. Yes if you
possess the said quality, No if you think that do not possess it, and Maybe if you are uncertain.

Characteristics Yes No Maybe

1. Healthy and Thick Hair
2. Strong Nails
3. Healthy Teeth and Gums
4. Enough sleep
5. Social Interaction
6. Healthy Diet

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 12

Content

Today, three types of definition of health seem to be possible and are used. The first is that
health is the absence of any disease or impairment. The second is that health is a state that allows
the individual to adequately cope with all demands of daily life (implying also the absence of
disease and impairment). The third definition states that health is a state of balance, an equilibrium
that an individual has established within himself and between himself and his social and physical
environment.

Learning Activity

LA_ 2.1 I feel great

What to do:

Based on the Pretest 2.1, lists down the following qualities that you do not possess and you
are uncertain. Suggest any activity or create a plan that would feel you great or come an idea on
how to improve your health status.

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A1.2: Essay

Choose only 1 definition of health. Explain further and give example. (20pts.)

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 13
Lesson 2: Components of Health

Health is the state of wellbeing in which all of the components of health are in balance.
Wellness is broken down into six major categories. To be truly healthy,
you must take care of all six components.

Content

The Six Components of Health

1. Physical Health - refers to the way that your body functions. This includes eating right,
getting regular exercise, and being at your recommended body weight. Physical health is
also avoiding drugs and alcohol and being free of disease and sickness
2. Social health - is the quality of your relationships with friends, family, teachers, and others
you are in contact with.
3. Environmental health - is keeping your air and water clean, your food safe, and the land
around you, enjoyable and safe.
4. Emotional health - is expressing your emotions in a positive, nondestructive way.
5. Spiritual health - is maintaining harmonious relationships with other living things and
having spiritual direction and purpose. This includes living according to one’s ethics,
morals, and values.
6. Mental health - is the ability to recognize reality and cope with the demands of daily life.

The Wellness Wheel Complete

Wellness:
 Striving for Optimal Health
 Many components of health can be affected by
other components
 If one is weak; it can affect your overall health.
 Wellness is the achievement of a person’s best in all
six components of health.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 14

Learning Activity

LA_ 2.2: Tell me

What to do?

Describe the Optimal Health Picture what does it mean to

you? 20points
Note: For online and blended learning log in to www.msubuug.com
https://www.facebook.com/groups/2913724558731603

Assessment

A2.2 Answer the following questions:

1. What is the essence of the wellness wheel complete, refer to picture above.
2. Base on your personal assessment, which of the following components above that you
considered as your strongest one and the weakest components of your health.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 15

Lesson 3: Health and Exercise

Scientifically speaking regular exercise is good for us, and it can help us lose weight. But
if we are busy, we have a sedentary job, and we haven't yet changed our exercise habits. The good
news is that it's never too late to start. We can start slowly, and find ways to fit more physical
activity into our life. To get the most benefit, we should try to get the recommended amount of
exercise for our age. If we can do it, the payoff is that we will feel better, help prevent or control
many diseases, and likely even live longer.

Content

Benefits of Exercise

1. Help you control your weight. Along with diet, exercise plays an important role
in controlling your weight and preventing obesity. To maintain your weight, the calories
you eat and drink must equal the energy you burn. To lose weight, you must use more
calories than you eat and drink.
2. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps
lower your risk of heart diseases such as high cholesterol, coronary artery disease,
and heart attack. Regular exercise can also lower your blood pressure and triglyceride
levels.
3. Help your body manage blood sugar and insulin levels. Exercise can lower your blood
sugar level and help your insulin work better. This can cut down your risk for metabolic
syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can
help you to manage it.
4. Help you quit smoking. Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain when
you stop smoking.
5. Improve your mental health and mood. During exercise, your body releases chemicals that
can improve your mood and make you feel more relaxed. This can help you deal
with stress and reduce your risk of depression.
6. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise
stimulates your body to release proteins and other chemicals that improve the structure and
function of your brain.
7. Strengthen your bones and muscles. Regular exercise can help kids and teens build strong
bones. Later in life, it can also slow the loss of bone density that comes with age. Doing
muscle-strengthening activities can help you increase or maintain your muscle mass and
strength.
8. Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 16

9. Reduce your risk of falls. For older adults, research shows that doing balance and muscle-
strengthening activities in addition to moderate-intensity aerobic activity can help reduce
your risk of falling.
10. Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
11. Improve your sexual health. Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help improve their
sexual function. In women, exercise may increase sexual arousal.
12. Increase your chances of living longer. Studies show that physical activity can reduce your
risk of dying early from the leading causes of death, like heart disease and some cancers.

Learning Activity

LA_2.3: 360 Shift

In your daily routine, how can you make exercise a part of your regular routine? Cite at
least 6 examples.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A2.3 Submit a video with a theme of how to stay fit and healthy. (5 to 7 minutes)
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 17

Lesson 4: Prevention of Diseases

Regular physical activity reduces the risk of dying prematurely from CVD. It also helps
prevent the development of diabetes, helps maintain weight loss, and reduces hypertension, which
are all independent risk factors for CVD. Less active, less fit persons have a 30-50 percent greater
risk of developing high blood pressure. Physical inactivity is a significant risk factor for CVD
itself. It ranks similarly to cigarette smoking, high blood pressure, and elevated cholesterol. One
reason it has such a large effect on mortality is because of its prevalence. Twice as many adults in
the United States are physically inactive than smoke cigarettes. Regular physical activity has been
shown to help protect against first cardiac episode, help patients' recovery from coronary surgeries,
and will reduce the risk of recurrent cardiac events.

Content

Types of Cardiovascular Diseases (CVD)

1. Coronary heart disease - occurs when the flow of oxygen-rich blood to the heart muscle is
blocked or reduced.
This puts an increased strain on the heart, and can lead to:
• angina – chest pain caused by restricted blood flow to the heart muscle
• heart attacks – where the blood flow to the heart muscle is suddenly blocked
• heart failure – where the heart is unable to pump blood around the body properly

2. Strokes and TIAs – it is where the blood supply to part of the brain is cut off, which can
cause brain damage and possibly death. A transient ischemic attack (also called a TIA or
"mini-stroke") is similar, but the blood flow to the brain is only temporarily disrupted.

The main symptoms of a stroke or TIA can be remembered with the word FAST, which
stands for:
• Face – the face may have drooped on one side, the person may be unable to smile,
or their mouth or eye may have dropped.
• Arms – the person may not be able to lift both arms and keep them there because of
arm weakness or numbness in one arm.
• Speech – their speech may be slurred or garbled, or they may not be able to talk at
all.
• Time – it's time to dial 999 immediately if you see any of these signs or symptoms.

3. Peripheral arterial disease - occurs when there's a blockage in the arteries to the limbs,
usually the legs.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 18
This can cause:
• dull or cramping leg pain, which is worse when walking and gets better with rest
• hair loss on the legs and feet
• numbness or weakness in the legs
• persistent ulcers (open sores) on the feet and legs

4. Aortic disease - are a group of conditions affecting the aorta. This is the largest blood vessel
in the body, which carries blood from the heart to the rest of the body. One of most
common aortic diseases is an aortic aneurysm, where the aorta becomes weakened and bulges
outwards. This doesn't usually have any symptoms, but there's a chance it could burst and
cause life-threatening bleeding.

Causes of CVD/ Risks Factors

1. High blood pressure (hypertension) is one of the most important risk factors for CVD. If your
blood pressure is too high, it can damage your blood vessels.
2. Smoking and other tobacco use is also a significant risk factor for CVD. The harmful
substances in tobacco can damage and narrow your blood vessels.
3. High cholesterol - Cholesterol is a fatty substance found in the blood. If you have high
cholesterol, it can cause your blood vessels to narrow and increase your risk of developing a
blood clot.
4. Diabetes is a lifelong condition that causes your blood sugar level to become too high. High
blood sugar levels can damage the blood vessels, making them more likely to become narrowed.
5. Inactivity - If you don't exercise regularly, it's more likely that you'll have high blood pressure,
high cholesterol levels and be overweight. All of these are risk factors for CVD.
6. Being overweight or obese

You're at an increased risk of CVD if:

• your body mass index (BMI) is 25 or above
• you're a man with a waist measurement of 94cm (about 37 inches) or more, or a
woman with a waist measurement of 80cm (about 31.5 inches) or more

Note: Family history of CVD

If you have a family history of CVD, your risk of developing it is also increased.
You're considered to have a family history of CVD if either:
• your father or brother were diagnosed with CVD before they were 55
• your mother or sister were diagnosed with CVD before they were 65

Other risk factors

• age – CVD is most common in people over 50 and your risk of developing it increases as
you get older
• gender – men are more likely to develop CVD at an earlier age than women

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 19
• diet – an unhealthy diet can lead to high cholesterol and high blood pressure
• alcohol – excessive alcohol consumption can also increase your cholesterol and blood
pressure levels, and contribute to weight gain

Preventing CVD

A healthy lifestyle can lower your risk of CVD. If you already have CVD, staying as
healthy as possible can reduce the chances of it getting worse.

Ways you can reduce your CVD risk are outlined below.
1. Stop smoking
2. Have a balanced diet
A balanced diet includes:
• low levels of saturated fat (found in foods such as fatty cuts of meat, lard, cream, cakes
and biscuits) – try to include healthier sources of fat, such as oily fish, nuts and seeds, and
olive oil
• low levels of salt – aim for less than 6g (0.2oz or 1 teaspoon) a day
• low levels of sugar
• plenty of fiber and wholegrain foods
• plenty of fruit and vegetables – eat at least 5 portions of fruit and vegetables a day
3. Exercise regularly
Adults are advised to do at least 150 minutes of moderate activity a week, such as
cycling or brisk walking.
If you find it difficult to do this, start at a level you feel comfortable with and
gradually increase the duration and intensity of your activity as your fitness improves.
4. Maintain a healthy weight
If you're overweight or obese, a combination of regular exercise and a healthy diet can
help you lose weight. Aim to get your BMI below 25.
5. Cut down on alcohol
If you drink alcohol, try not to exceed the recommended limit of 14 alcohol units a week
for men and women.
6. Medication

Learning Activity

LA_2.4: Journey

List down the 4 types of cardiovascular diseases and collect one picture of each type.
Make a tour of your chosen picture and write what you feel.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 20

Assessment

A2.4: Identification

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 21

NUTRITION
Learning Objectives:

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

1. Define nutrition and explain its role to health and well-being;
2. Identify essential nutrients and its function to the body; and
3. Design a dietary guideline in reducing the risk of developing diseases and how to use
the Food Pyramid to achieve balance diet.

Lesson 1: What is Nutrition

Eating is essential for us to live and to survive. But it is not just simply eating, what we eat
are also important and should be taken consideration for it affects our ability to keep ourselves
healthy, to do work effectively and efficiently, to be happy and to live well.

Knowledge of what we eat matters. Indeed, it is a prerequisite to achieve a healthy and

happy life. Yet the way we eat also affects our well-being. So therefore, nutrition is a vital
component to overall wellness and health.

Pre-Test
Activity: Menu for the Day

What to do:

Fill in your Menu yesterday and write something about it.

Breakfast Lunch Dinner

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 22
Content
Nutrition is about eating a healthy and balanced diet. It is a study about food. A science
that deals with all the various factors of which food is composed and the way which proper
nourishment is brought about. It is one key to developing and maintaining a state of health that is
optimal for you.
Food and drink provide the energy and nutrients you need to be healthy. Be it noted, food
is any substance when ingested or eaten nourishes the body. And so, understanding these nutrition
terms may make it easier for everyone to make better food choices.
Good nutrition is an important part of leading a healthy lifestyle. Combined with physical
activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic
diseases (like heart disease and cancer), and promote your overall health.

Learning Activity:

LA_3.1: Food vlog

What to do?

Base on the Pre-Test above, please evaluate and or assess the food that you partake. Is it
healthy or not? Please support your answer. 20pts.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A 3.1: My New Menu

What to do?

After a though evaluation (refer to LA_3.1), create an improve meal plan that will satisfy
you and believing that you will achieve or have a better and proper nutrition.

Breakfast Lunch Dinner

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 23
Lesson 2: Nutrients

Nutrients are compounds in foods essential to life and health, providing us with energy, the
building blocks for repair and growth and substances necessary to regulate chemical processes.

Content

The essential nutrients the human body requires are carbohydrates, fat, protein, vitamins,
minerals, and water. The first three are called fuel because they are the only substances the body
uses to supply the energy needed for work and normal body functions which refer to
macronutrients. Macronutrients are nutrients that are needed in large amounts (grams) for it
provide chemical building blocks for tissues.
Moreover, three others - vitamins, minerals, and water - are regulator nutrients and or
micronutrients. They have caloric value but still be necessary for a person to function normally
and maintain good health.
1. Carbohydrates constitute the major source of calories the body uses to provide
energy for work, maintain cells, and generate heat. The major sources of
carbohydrates are breads, cereals, fruits, vegetables, and milk and other dairy
products.
2. Fats/lipids are sources of energy. Fat is the most concentrated energy source. Fats
are a part of the cell structure. They are used as stored energy and as an insulator to
preserve body heat. The basic sources of fat are whole milk and other dairy
products, and meats and alternatives.
3. Proteins are the main substances the body uses to build and repair tissues such as
muscles, blood, internal organs, skin, hair, nails and bones. Proteins also help
maintain the normal balance of body fluids. They can also be used as a source of
energy, too, but only if not enough carbohydrates are available. The main sources
of protein are meats and alternatives, and milk and other dairy products.
4. Minerals have important roles in body functioning. Minerals are contained in all
cells, especially those in hard parts of the body (bones, nails, teeth). Minerals are
crucial in maintaining water balance and the acid base balance.
5. Water is the most important nutrient, involved in almost every vital body process:
in digesting and absorbing food, in the circulatory process, in removing waste
products, in building and rebuilding cells, and transporting other nations.
Approximately 60% of total body weight is water. It is contained in almost all
foods, but primarily in liquid foods, fruits, and vegetables. Besides the natural
content in foods, every person should drink about eight glasses of fluids a day.
6. Vitamins are organic (carbon containing) substance required in small amounts to
regulate various processes within living cells.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 24

Learning Activity
LA_3.2: Photomontage

What to do?
Collect a picture that represents the 6 major nutrients. After gathering, make a collage
and enumerate their contribution to human life.
Note: For online and blended learning log in to
www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment

A3.2: Investigative Research

What to do?

Conduct a research on what are the various diseases that we can get if we eat less and or
excessive intake of the various nutrients
Type of Nutrients Functions Diseases

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 25
Lesson 3: The Food Pyramid

What is food pyramid? It is a guide to help us determine what we should eat every day. It
does not have a set menu of food that you need to eat per day. All that is a guide that can help you
plan your meals so as you get the correct amount of nutrients into your system every day.
In addition, the food pyramid will show you the path in keeping yourself fit and healthy
through a steady and healthy diet.

Content
The Food and Nutrition Research Institute (FNRI) has developed a food pyramid, a simple
and easy-to-follow daily eating guide for Filipinos.

Therefore, carbohydrate foods are at

the base of the pyramid and are for liberal
consumption to meet 55 to 70% of energy
needs. A viand or 'ulam" is a combination of
vegetables and fish or other animal protein
sources capped by fruits. Vegetables and fruits
constitute the second level of the pyramid.
Leafy greens and vitamin C rich fruits are the
best sources of vitamins and minerals, plus
dietary fiber or roughage. You are advised to
eat more of less foods.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 26

Learning Activity

LA_ 3.2: Pinggang Pinoy

What to do?
Explain what is Pinggang Pinoy? Is it
effective as a tool to have a proper
nutrition? Is it achievable among the
commoners in town?

Note: For online and blended learning log in

to www.msubuug.com/https://www.facebook.com/groups/2913724558731603

Assessment:

A_3.3: Reflective Essay

1. Does food pyramid necessary for Filipino people?

2. What do you mean by nutritional labelling? Does it have an impact on our nutrition?

Note: For online and blended learning log in to

www.msubuug.com/https://www.facebook.com/groups/2913724558731603

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 27
Lesson 4: Body Composition and Obesity

To assess the nutritional status of an individual, body composition evaluation is one of the
valuable technique. Through body composition, one may be able to know the body’s component.
It describes your weight more accurately and provides a better glimpse into your overall health
than traditional methods.

Content

Your body is made up of many different kinds of tissues including muscles, bones, fat, and
organs. Each makes up a percentage of your total tissues, and together they describe the
composition of your body. Many factors contribute to body composition including heredity, age,
maturation, and healthy lifestyles such as physical activity and eating habits. You have no control
over some of these factors, but you do have control over others. Physical activity and nutrition are
considered two factors that you can control.
Body fat is one important component of body composition. The minimum amount of fat
necessary for good health is called essential fat. Fat is stored energy, and it can be used to provide
fuel for physical activity. Having this source of energy would be especially important if you had
to go without food for a long period of time. Body fat also acts as a shock absorber or as body
padding, helping you keep from getting bruised when you get bumped. Fat also insulates your
body and is especially useful in keeping you warm in cold temperatures.
Having too little body fat can also be a sign of an eating disorder. People with eating
disorders typically eat too little and practice other poor nutrition habits; some exercise too much.
Eating disorders can cause serious medical problems and often require the help of a professional.
Having too much body fat can also cause problems which refers to overweight and obesity.
People who have too much fat (also called being overfat) or have a high BMI (also called being
overweight) have a greater risk of having diseases such as heart disease, cancer, and high blood
pressure. Another disease called diabetes exists when the body's sugar levels are too high.
Ideally, people shouldn't have too much or too little body fat. The goal is to be in the
healthy fitness zone for body fatness. In weight control, the "balancing act" means taking in only
as much food and drink as you need to fuel your body's basic functions, the activities of daily
living, and exercise. The number of calories needed for energy balance is highly individual, and it
changes from day to day depending on your activity level.

Top 10 Best Practices for Eating

10. Eat more fiber. A high fiber diet may help lower cholesterol levels, control blood sugars and
aid in weight loss. Fruits, vegetables, legumes and whole grains are great sources of fiber. As a

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 28
general guide, women should aim for at least 25 grams of fiber a day and men should shoot for 38
grams a day. If you have a low fiber intake right now, increase this gradually.

9. Eat more fruits and vegetables. These not only contain fiber, but also have many beneficial
vitamins, minerals and phytochemicals (disease fighting compounds). Plus, since most fruits and
vegetables are low in calories and fat, they can fill you up but not out. Resolve to try some new
ones this year too.

8. Get adequate sleep. Studies

show that individuals getting too
little sleep are more at risk for
weight gain, diabetes, high blood
pressure and even heart disease.
Most adults need 7-8 hours a night
of sleep. I personally would like
even more!!

7. Eat breakfast. This is the most

important meal of the day and can
be a key to weight loss. People that
skip breakfast usually end up
replacing the calories later in the
day, even binging at times. Try to
eat something within 2 hours of
waking to get your metabolism
and your day going. If you are not
a fan of breakfast foods then try
eating a sandwich or even a slice
of leftover pizza to get your day
started.

6. Don’t completely deprive yourself of the foods that you love. Deprivation can eventually lead
to binging, overeating and guilt. Allow yourself to eat what you want, when you want, just be sure
to do so in moderation. Over time, this practice will ultimately lead to more moderate and nutritious
eating habits.

5. Reduce your daily caloric intake. In order to lose weight, you must take in fewer calories than
your body needs. Remember that 3,500 calories equals one pound of body fat. Consuming 500
fewer calories than your body needs each day could result in a weight loss of 1 pound a week. You
can visit https://choosemyplate.gov to get a general idea of how many calories you need each day.

4. Hold yourself accountable . Accountability is essential for weight loss success. This can
include regularly weighing yourself, setting goals and keeping track of what you eat. Food diaries
are especially important strategies for weight loss. In fact, a study done by the Kaiser Permanente

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 29
Center for Health Research showed that participants who kept food journals lost almost double the
weight of those that did not keep a journal.

3. Enlist support. Join forces with friends, co-workers or family members and work towards a
healthier weight and lifestyle together. Weight loss challenges are always popular this time of year.
The Healthpark will be offering “The Biggest Loser” contest again starting January. The support
of others can certainly help improve your chances of success.

2. Join a weight loss program. There is nothing at all wrong with admitting that you need the
help of a professional. Often a weight loss program led by professionals can offer you the support
and structure you need to be successful. Learn how to start and maintain a healthy diet and exercise
habits in a Lifesteps® weight management program.

1. Get moving! Exercise is an essential component to any weight loss program and may well be
the number one key to maintaining the loss. Don’t let the cold weather hamper your efforts. Join
the gym, sign up for an exercise class, get some sessions with a personal trainer or purchase an
exercise video you can use at home. The bottom line is to just get moving as activity has many
benefits to your body and your health.

Learning Activity

LA_3.4: Body Composition

What to do?

Compute your
BMI:

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 30

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 31

Lesson 5: Desirable Habits

Having desirable practice in life must also be considered to stay healthy and fully
nourished. Having balance nutrition is not enough to stay healthy but living and doing desirable
acts and or practices will keep one self-healthier.

Content

Avoiding Destructive Habits

3.5.1 Drugs

WHAT IS A DRUG?

A drug is any substance that alters the user’s ability to function properly. Any drug can be
misused or abused. Drug misuse implies the intentional and inappropriate use of over-the-
counter or prescribed medications. Drug abuse is the intentional and inappropriate use of drug
resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational
consequences of the abuse. Based on the definition of (Corbin, 2000), a drug is any biologically
active substance that is foreign to the body and is deliberately introduced to affect its
functioning.

Drug addiction - is a complex brain disease. It is characterized by compulsive, at times

uncontrollable, drug craving, seeking and use that persist even in the face of extremely
negative consequences.

Commonly Abused Prohibited Drugs and its Effects:

a. Narcotic drugs: Morphine, codeine, and heroin.

• May cause drowsiness, nausea, respiratory distress, coma and death.
b. Stimulant
• Includes cocaine, amphetamines, and caffeine
• Increased metabolism, increased blood pressure, dilated pupils, hypothermia
c. Depressants
• Barbiturates, sedative, alcohol, inhalants
• Slow breathing, impaired coordination and judgments, relax muscles
d. Marijuana
• Sense of euphoria, relaxation, decreased coordination, shortened memory, and
heightened awareness.

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 32
e. Hallucinogens
• LSD, PCP, angel dust, and ecstasy.
• Increased blood pressure, Visual distortion, mood swings, paranoia.

Chemical Addiction: Addiction can best be described as a compulsive continued use of a drug or
substance and a complete ability to stop. An addict is a person who is controlled by a drug or
substance.

3.5.2 ALCOHOLISM

Alcohol is depressant drug that affects the brain and slows down central nervous system activity
Alcoholism is a disease in which an individual loses control over drinking alcoholic beverages.

EFFECTS OF ALCOHOL DRINKING: The effects of alcohol Intake include:

1. impaired peripheral vision

2. Decreased visual and hearing acuity
3. Slower reaction time
4. Reduced concentration and motor performance
5. Impaired judgment distance and speed of moving objects.

Further alcohol alleviates fear, increases risk taking, stimulates urination, and induces sleep

HOW TO CUT ON DRINKING:

1. Set reasonable limits for yourself
2. Learn to say no
3. Drink slowly
4. Dilute your drinks
5. Do not drink on your own

3.5.3 SMOKING

WHY DO PEOPLE SMOKE? People typically begin to smoke without realizing its detrimental
effects on their health and life in general. Although people start to smoke for many different
reasons, the three fundamental instigators are:

1. Peer pressure
2. The desire to appear "grown up
3. Rebellion against authority

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 33

BREAKING THE HABIT

The following seven steps has been developed as a guide to help you quit smoking:

1. Decide positively that you want to quit. Avoid negative thoughts of how difficult this can
be. Think positive.
2. Initiate a personal diet and exercise program. About one-third of the people who quit
smoking gain weight.
3. Decide on the approach you will use to stop smoking.
4. Keep a daily log of your smoking a bit for a few days.
5. Set the target date of quitting.
6. Stock up on low-calorie foods. Carrots, broccoli, cauliflower, celery, popcorn, fruits,
sunflower seeds, sugarless gum and drink plenty of water
7. On your quit day and the first few days thereafter, do not keep cigarettes handy. Stay away
from friends and events that trigger your desire to smoke and drink a lot of water and fruit
juices.

3.5.4 RELAXATION

Relaxation is the act of relaxing and can be defined as the release of tension and the
refreshment of the mind or body. Relaxation differs from rest, in that relaxation is our mind’s way
of rejuvenating, and can assist in reducing the arousal we experience from stress and/or anxiety.
This means that while rest occurs while we are asleep, relaxation occurs while we are awake, and
involves us engaging in activities that we enjoy. Relaxing has been shown to improve our mood
and cognitive functioning, like decision making and memory, and lowers the risk for depression,
anxiety, and other heart-related issues. Additionally, when we relax, we boost our immunity and
this can sometimes curb our desire of sugary fatty treats! Relaxation also improves our ability to
cope with adversity and helps to improve our quality of sleep!

Rest and relaxation work hand in hand; one is not mutually exclusive from the other.
Therefore, it is important that we invest time in both rest and relaxation, in order to optimize our
mental and physical health. Make sleep and down-time a priority, particularly when you have had
a stressful day both mentally and physically. Do not be afraid to listen to your body and take time
out for yourself. Remember: In order to give your best, you have to be at your best. If you do not
look after yourself, who is going to do that for you?

Why it is important to learn to relax?

Relaxation can:

• help reduce the effects of stress on your body, like anxiety and tension
• help manage pain by changing pain messages

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________
 34
• give you more energy
• make you feel more alert and in control
• help you think more clearly, concentrate and remember things better
• help you sleep better at night
• help you enjoy things more.

Learning Activity

LA_3.5: Reality vs Expectation

What to do?

Research drug cases that shows the effect of drug abuse, alcoholism and smoking before
and after. Post a pic with description.

Assessment:

Simple Recall on Concepts:

1. What are the different types of drugs? What are its effects? 20pts
2. In your own perspective, how can you help you community especially youth to stay away
from drinking alcoholic beverages and smoking. 20pts
3. Is relaxation a necessity or a luxury?

PED 001 Course Book 1 Name of Student: _______________________________

Schedule: ___________ Section: __________