1S2Q Physical Education and Health: 2nd Quarterly Examination

Physical Activity

• Such as sports like badminton, swimming, and gymnastics are very important for health.

• Health-related sports activities play a vital role in the holistic development of a person.

Smoking

• Every organ in our body is damaged when you inhale smoke from other people.

• It weakens the body and leads to many diseases.

Smoking: Statistics

According to the World Health Organization:

• 19.9 million smokers in the Philippines

  • 16% (3 million) are female

• Smoking rates in the Philippines are higher among men (40.9%) versus women (8.2%).

• Youth (13-15 years old)

  • Increased from 8.9% in 2011

  • to 10.8% in 2019

Tar

• Is a harmful byproduct of smoking cigarette

• Brown substance that stains smokers’ teeth and fingers yellow-brown

Nicotine

• Is a toxic chemical compound that mostly consists of nitrogen

• Makes cigarettes addictive

Carbon Monoxide

• Poisonous chemical from burnt cigarette

• Makes the heart do more work to supply sufficient oxygen in the body

Components of a Cigarette

• Tar

  • Material for paving roads

• Arsenic

  • Rat Poison

• Cadmium

  • Battery Acid

• Butane

  • Lighter Fluid

• Acetic Acid

  • Hair Dye

• Acetone

  • Nail Polish Remover

• Formaldehyde

  • Embalming Fluid

• Ammonia

  • Household Cleaner

• Carbon Monoxide

  • Car Exhaust Fumes

• Lead

  • In Batteries

Mainstream Smoke

• Firsthand Smoke

• Smoke that is both inhaled and exhaled

Second-hand Smoke

• Dangerous when taken in

• Smoke puffed out by smokers

• Environmental Tobacco or “sidestream” smoke

Third-hand Smoke

• Cigarette offshoots which are attached to the smokers’ hair and clothing

• Attached to various surfaces:

  • Walls

  • Floors

  • Furniture

  • Chairs

  • Toys

Smoking Health Risks

• Cardiovascular Disease

• Cataracts and loss of Eyesight

• Atherosclerosis

• Reduced Fertility

• Reduced Life Expectancy

• Chronic Obstructive Pulmonary Disease

• Cancers

• Periodontal Disease

• Asthma

• Ageing and Facial Wrinkles

• Ulcers

Side Effects of Vaping

• Mouth and Airways

  • Irritation

  • Cough

  • Increased airway resistance

• Heart and Circulation

  • Chest Pain

  • Increased blood pressure

  • Increased heart rate

• Stomach

  • Vomiting

  • Nausea

Poor Dietary Habits

• Usual choices of food that people make poor dietary habits may lead to unhealthy eating to overcome:

  • Feeling of rejection

  • Depression

  • Anxiety

• Lead to malnutrition, resulting to stress, tiredness, sleep deprivation, weak brain function, indigestion, and heart problem

Principles of Good Nutrition

• Adequacy

• Balance

• Variety

Adequacy

• Moderate amount of total nutrients to maintain normal body function

Balance

• Correct combination of nutrients

Variety

• Consumption of different types of food product

Poor Dietary Habits Effects

• Obesity

• Tooth Decay

• High Blood Pressure

• High Cholesterol

• Heart Disease and Stroke

• Depression

• Osteoporosis

• Depression

• Eating Disorder

Sedentary Lifestyles

• Lacks the recommended level of regular physical activity or if he/she is physically inactive

• Physical activity is the risk factor of the worldwide death

• Risk factor associate with cancer is unhealthy lifestyle

Diseases Associated with Unhealthy Lifestyle

• Cardiovascular Disease

• Cancer

Cardiovascular Disease

• A disease of the heart and blood vessels and is the leading cause of death in the Philippines

Cancer

• Disease where cells divide at an uncontrolled pace these cells can form a tumor

• Can be identified as benign or malignant through a biopsy procedure

• Not contagious or caused by injuries or accidents

• One of the risk factors associated with cancer is an unhealthy lifestyle

Malignant

• Tumor can spread to invade and destroy body tissue parts (metastasis)

Benign

• Tumor increases in size

• Does not invade other body parts

• Is typically harmless

• Obstructs normal organs or tissues

Diabetes

• Insulin reliant diabetes because the body produces little or no insulin at all

• Immune system destroys the cells producing insulin which causes the build-up of sugar in the blood and loss of sugar in the urine

Chronic Respiratory Disease

• Called Chronic Obstructive Pulmonary Disease

• Occurs in the air paths and other parts of the lungs

• Major risk factors of COPD include:

  • Tobacco Smoking

  • Indoor Air Pollution

  • Outdoor Air Pollution

  • Occupational dusts and chemicals like vapors, irritants, and fumes

Healthy Lifestyle

• All about making one’s health and well-being a priority

• A choice made by an individual is a commitment made for his own good and that of his loved ones

Ways to Prevent Lifestyle Diseases

• Eat Healthy Food

• Do Daily Routines of Physical Activity

• Do Not Smoke

• Drink Moderate Amounts of Alcohol Only

• Manage Stress

Eat Healthy Lifestyle

• This include fruits, vegetables and whole grains.

• Go for lean meats and low-fat dairy products

• Do not eat food with too much sugar or fat or dine in at fast food

Go

• Foods are energy foods

Grow

• Foods build the body

Glow

• Protects us from illness and keeps our hair, skin, and nails healthy

Do Daily Routines of Physical Activity

• You don’t need to go on the gym regularly you must do marathons rather embrace physical activities in your daily routine

Do Not Smoke

• In gaining weight is a lesser risk than to keep smoking

• People quit smoking did not gain weight

Manage Stress

• Many individuals use eating as means of managing stress

• Lots of stress will be tough in making healthy changes to your lifestyle

Sleep

• Is a natural state of rest and relaxation essential for overall good health and wellness

• It promotes constructive metabolism that allows the body to restore its energy, replenish body strength, recharge the body parts such as the brain, muscle, body tissues, organs and organ systems, as well as repair damage cells and tissues

Lack of Sleep

• Impacts physical performance, behavioral patterns, cognitive functions, and social skills

• It can cause adverse effects to holistic development of a person such as eating disorder, hypersensitivity to criticism, irritability, mental function problem, short term memory loss, stress uncomfortable feeling, and weak immune system.

Sleep Deprivation

• Increase health risk such as cardiovascular disease (CVDs), overweight and obesity, high blood pressure, and emotional and psychological disorders.

Kindler & Ginsburg Techniques for Stress-Related Sleep Disorders

• Avoid eating heavy and hard-to-digest evening meals

• An evening walk help to release tension and past day’s concern

• Avoid heavy exercise or physical activity shortly before going to bed

• Avoid watching disturbing television shows to have a restful sleep

• Massage (relaxes the mind and relief organs and organ system discomfort)

• Food Baths

• Avoid Sedatives (Sedatives are central nervous system depressants and vary widely in their potency. They are usually in the form of a pill or liquid)

Stress

• Is the physical, emotional, mental, social and spiritual response to an occurring event that is both self-generated and external in nature

• It can have beneficial and adverse negative effects

• It can be challenging, useful, chronic, and under pressure.

Stress Management

• Coping up with challenge to handle oneself in a stressful situation.

• Usually addressed to a response of course of action, event, transition or problem

• Cope up with these relates stress factors it is important to strive for a balanced well-being by promoting positive good lifetime fitness and wellness.

Olpin & Heeson (2016)

Stress Coping Strategies

• Methods of modifying behavioral pattern to achieve a healthy balanced lifestyle.

• Stress comes from a holistic point of view, it is necessary to perform various ways of reducing or eliminating such sources.

Suggested Stress Behavior Modification

• Wake-up Early

• Eating Habits

• Exercise

• Drink Water

• Avoid Procrastination

• Give Yourself A Time

Wake-up Early

• It is suggested to get out bed early

• Activity-based or work preparation takes time to perform tasks orderly and efficiently

• A person who wakes up early will have enough time for everything avoiding stress-related factors

• Do not forget to have at least 8 hours of sleep to recharge your mind and body

Eating Habits

• Eat healthy and mind those calories

• Breakfast will give you fuel for the rest of the day

• Limiting your food intake as past within a day will be able to sustain your body weight

• Choose and eat nutritious food

• Cheat day foe everything you like to eat is fine but remember the word moderation and avoid stress eating disorders

Exercise

• It is recommended to have at least 60 minutes of moderate-to-high level of physical activity

• Will reduce your stress level and give your physical body and organ systems fitness and wellness benefits.

• A feeling of lightness is usually felt after exercise

Drink Water

• Replenish the body with water.

• It is suggested to drink water at least 8 glasses everyday

  • To eliminate toxins and for good metabolism

• Body = 70% water

  • Dehydration leads to organ systems work limitation

• Water will recharge body giving mind and physical body enough energy to do its functions

Avoid Procrastination

• This will eventually lead to stress symptoms.

• Start with the small things or easiest things to do

• Effective, efficient, and successful people avoid stress or procrastination outcomes

Give Yourself Time

• Listening to your mind and body in silence will lead to reflection on what went bad within a day

• A person may engage in meditation such as yoga to allow inter energy to flow throughout the body

• Try to avoid mobile phones, electronic gadgets, appliances, the internet, and like and get rid of stress

• Have a laugh, give yourself time