PAR-Q FORM

NAME: ____________________________ ACTIVITY NO. : _______

COURSE & SECTION: ________________ DATE: _________

Please mark YES or No to the following: YES NO

1. Has your doctor ever said that you have a heart condition and recommended
only medically supervised physical activity? ____ ____

2. Do you frequently have pains in your chest when you perform physical activity? ____ ____

3. Have you had chest pain when you were not doing physical activity? ____ ____

4. Do you lose your balance due to dizziness or do you ever lose consciousness? ____ ____

5. Do you have a bone, joint or any other health problem that causes you pain or
limitations that must be addressed when developing an exercise program
(i.e. diabetes, osteoporosis, high blood pressure, high cholesterol, arthritis,
anorexia, bulimia, anemia, epilepsy, respiratory ailments, back problems, etc.)? ____ ____

6. Are you pregnant now or have you given birth within the last 6 months? ____ ____

7. Have you had a recent surgery? ____ ____

If you have marked YES to any of the above, please elaborate below:
__________________________________________________________________________
__________________________________________________________________________
8. Do you have any chronic illness or physical limitations such as Asthma, diabetes? ____ ____
__________________________________________________________________________________________

9. Do you have any injuries or orthopedic problems such as bursitis, bad knees, back, shoulder, wrist or neck
issues? ____ ____
Please specify _________________________________________________________________________________
10. Do you take any medications, either prescription or non-prescription, on a regular basis? ____ ____

11. What is the medication for?_________________________________________________________________

12. How does this medication affect your ability to exercise or achieve your fitness goals?
_______________________________________________________________________________________

Lifestyle Related Questions:

1. Do you smoke? YES NO If yes, how many times a day? __________

2. Do you drink alcohol? YES NO If yes, how many glasses per week? __________

3. How many hours do you regularly sleep at night? ___________

4. Describe your job:  Sedentary  Active  Physically Demanding

5. Does your job require travel? YES NO

6. On a scale of 1-10, how would you rate your stress level (1-10)? __________

7. List your 3 biggest sources of stress:

a. __________________b. _______________________ c._______________________

8. Is anyone in your family overweight? Mother Father Sibling Grandparent

9. Were you overweight as a child? YES NO If yes, at what age(s)? ______________

 NAME: ____________________________ ACTIVITY NO. 1: _______
COURSE & SECTION: ________________ DATE: _________

Reflection Questions

1. In your own words explain the phrase “Being healthy is not merely the absence of diseases.”
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2. Why do you think Physical Education and Health subject is one of the significant parts of the Senior High
School curriculum program?
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3. What does the phrase mean? “Health is Wealth.”

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 4. How can you define physically fit?
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5. Do you consider yourself a physically fit individual? YES or NO? Why?

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 LESSON 1
Physical Fitness
 is “a set of abilities that one possesses in order to perform physical activities.”
 Is the ability to carry out everyday task with vigor and alertness, without undue fatigue, and
with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies.

Being Healthy
 Is merely the absence of diseases?

Wellness/Health
 " is a state of complete physical, mental and social well-being and not merely the absence
of disease or infirmity"

6 Dimensions of Health

Health is more complex than just eating right and exercising. It entails multiple dimensions.
Individuals must maintain these 6 dimensions for longevity of life and happiness. In order to keep
a healthy status we need to make sure we are not compromising any of these dimensions.

 Physical Health:
Practicing healthy eating habits, being physically active, feeling well, resistance to disease,
taking care of our bodies, and our ability to heal.

 Social Health:
Interactions with others, developing healthy relationships/friendships, adapting to social
situations, social bonds and support.

 Intellectual Health:
Ability to think clearly and critically, problem solving abilities, learning abilities, and knowledge
learned throughout life.

 Emotional Health:
The ability to express and control emotions appropriately, emotional reactions to life, how you
feel about yourself, and the quality of your relationships.

 Environmental Health:
Being more earth friendly, recycling, appreciation of nature and the environment, enjoying the
outdoors.

 Spiritual Health:
Feeling inward unity and peace with life, working towards a purpose, striving towards meaning,
seeking answers to life's questions.
 REVIEW
Components of Physical Fitness

 Health-related physical fitness ( HRPF) consists of specific components that have a

relationship with good health, or a lower risk of illness. HRPF includes: body
composition, cardiovascular endurance, flexibility, muscular endurance and muscle
strength
 Cardiovascular Endurance
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition.

 Skill-related physical fitness (SRPF) pertains to components related with learning

motor skills quickly and ability to achieve high level of performance in sports. SRPF
includes: agility, balance, coordination, power, reaction time and speed
 Agility
 Balance
 Coordination
 Speed
 Power
 Reaction time.

 Physiological Fitness relates to biological systems that are influenced by one’s level
of habitual physical activity.

AEROBIC – moves your large muscles, such as those in your arms and legs. Aerobic activities
make your heart beat faster than usual. Regular aerobic activity strengthens your heart and lungs.
Examples: walking, running, swimming, bicycling, dancing, sports such as basketball and
soccer.

MUSCLE-STRENGTHENING – improves strength, power and endurance of muscles. Examples:

doing push-ups, pull-ups and sit-ups, lifting weights, climbing the stairs, digging the
garden.

BONE-STRENGTHENING activities – helps your bones grow and keep them strong. When your
feet or arms support your body’s weight, and your muscles push against your bones, these are
bone-strengthening activities. Example: jumping, skipping, hopping
 Physical Activity Log
NAME: ____________________________ ACTIVITY NO 2: _______
COURSE & SECTION: ________________ DATE: _________
MONTH: ____________ Week of: ________

Activity Description Duration Intensity (High, Personal Reflection

Moderate, light)

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
 LESSON 2
STRESS
 Is your body's way of responding to any kind of demand or threat. When you feel
threatened, your nervous system responds by releasing stress hormones which rouse the
body for emergency action. Your heart pounds faster, muscles tighten, blood pressure
rises, breath quickens, and your senses become sharper.

The Effects of Stress on the Body

 If you’re alive, you’ve got stress. Stress is a natural physical and mental reaction to both
good and bad experiences that can be beneficial to your health and safety. Your body
responds to stress by releasing hormones and increasing your heart and breathing rates.
Your brain gets more oxygen, giving you an edge in responding to a problem. In the short
term, stress helps you cope with tough situations.
 Stress can be triggered by the pressures of everyday responsibilities at work and at home.
As you might expect, negative life events like divorce or the death of a loved one cause
stress. So can physical illness. Traumatic stress, brought on by war, disaster, or a violent
attack, can keep your body’s stress levels elevated far longer than is necessary for
survival.
 Chronic stress can cause a variety of symptoms and can affect your overall health and
well-being.

FOOD
 is any substance consumed to provide nutritional support for the body. It is usually
of plant or animal origin, and contains essential nutrients, such as fats, proteins, vitamins,
or minerals. The substance is ingested by an organism and assimilated by the
organism's cells to provide energy, maintain life, or stimulate growth.

Eating habits and behaviors

 Food gives our bodies the energy we need to function. Food is also a part of traditions and
culture. This can mean that eating has an emotional component as well. For many people,
changing eating habits is very hard.
 You may have had certain eating habits for so long that you do not realize they are
unhealthy. Or, your habits have become part of your daily life, so you do not think much
about them.

10 Good Eating Habits

1. They Tend to Stick to the Same "Daily Menu"

The majority of fit people say they eat virtually the same meals every day, mostly the same
breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you
guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same
entree for every meal, but they often chose from three, maybe four things that they like for break2.

2. They Eat Breakfast

This one common characteristic is nearly universal in statistical studies of people who have
achieved and maintained a large weight loss. Eighty percent of those who have been able to
maintain a weight loss of at least 30 pounds for at least a year report that they always eat
breakfast. Research has consistently shown that the people who successfully lose weight are the
ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin
and mineral status and eat fewer calories from fat. Experts agree that the majority of people who
struggle with overeating are those who under eat during the first part of the day, specifically those
who skip breakfast. So it seems that breakfast really is the most important meal of the day!
breakfast, lunch, and dinner.

3. They Drink Water

Not soda, not iced tea, just plain old water. Drinking enough water is a vital part of any
conditioning program because it keeps your body functioning in homeostasis and aids every
aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses
of water a day, plus more as needed during exercise. Note: It's possible to drink too much water,
which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more
than a gallon a day unless you're also replenishing your electrolytes.

4. They Eat Small—and Often

Most people know that small, frequent meals are absolutely the only way to go. Why? Because
when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And
high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that
people who skip meals have the highest cortisol levels of all.

5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and
whole grains (and products made from whole grains). Certainly they enjoy the occasional treat,
but 80 percent of the time or more, their preference leads to whole foods.
Whole, natural foods—apples, broccoli, salads, brown rice—are what food researchers call low-
density foods. That is, they take up a lot of room in your stomach because they contain lots of
fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things
like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your
stomach if you really tried. Eating mostly low-density foods is the easiest way to keep your weight
in check without feeling hungry or like you’re depriving yourself.

6. They Know Their Foods

This characteristic is truly universal among fit people: They know, generally speaking, every food's
calories and approximate protein, carbohydrate, and fat content. It's not a case of being idiot
savants but rather of having an understanding, knowledge of food that allows them to make an
educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of
making better food choices on a moment’s notice.

7. They Eat Their Favorite Foods—Carefully

Despite knowing everything about their foods and tending to stick to the same foods day in and
day out, fit people rarely report eliminating foods. If it's something they crave, they enjoy a little
taste. They know that simply eliminating foods they absolutely love will only set them up to fail
when the temptation is too great. Instead, successfully fit people know that it's okay to indulge
every once in a while. They savor those moments instead of sucking down the food as if they’re
afraid it's the only time they'll ever see it again.

8. They Don't Keep Red Zone Food in the House

If you look in a successfully fit person's fridge, pantry, or cupboards, you won't typically find
cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don't crave
these things. They also know you can't eat them if you don’t have them.

9. They Close the Kitchen after Dinner

Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as
opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often
they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin,
rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to
sleep without food awaiting digestion in your stomach keeps your body’s metabolism in a fat-
burning state. Instead of digesting, which causes restless sleep, your body can focus on other
things—like repairing cells!

10. They're Resourceful and Politely Picky at Restaurants

Successfully fit people find healthful alternatives to selections on any menu, from five-star
restaurants to Wendy's. They know that it's the food choices, not necessarily the restaurant
choices that help them to stay slim and healthy.

5 Bad Eating Habits

Skipping Meals
 While it may seem logical to skip meals to save calories, it’s actually counterproductive!
Skipping breakfast, however, is the worst of all. After going all night without eating, your
body needs fuel to wake up and start its metabolic process. Skipping breakfast can result in
feeling sluggish throughout the day as well as slowing down your metabolism. Your body
needs a steady stream of calories throughout the day to function at its best. Try eating 5
smaller meals scheduled throughout the day or 3 main meals plus two 100- to 300-calorie
snacks. This way you’ll feel energized and your metabolism will stay on track.

Eating for Comfort

 This can be a particularly dangerous habit as it can lead to steady weight gain. Don’t hide
behind food. Instead recognize your anger, fear, frustration, sadness and channel that
energy into something productive. Go for a run or walk, watch your favorite movie or call a
friend and chat. Food should be the center around enjoyment not around negativity, so if
you feel yourself reaching for the cookie jar after a hard day, consider a healthier outlet.
Not only will you feel better afterward, you’ll avoid those extra pounds.

Not Drinking Enough Water

 Water is one of the most important things our body needs to survive! The human body is
about 70% water! While there’s been debate about the figure of 8 glasses of water a day
(or more if you work out). There’s little doubt that most people don’t drink enough plain,
pure water. If you make sure to drink plenty of water throughout the day, then you’ll
probably feel less hungry. Drinking water also helps rid your body of toxins. Drinking
 sodas and coffee deplete your body of water. You don’t need to stop drinking your morning
coffee to break this habit, just supplement it with a glass of water. The easiest way to
remember to drink water is to keep it with you. Take a reusable water bottle with you to
work, school or wherever you go and drink regularly, even if you don’t feel thirsty. The
general rule is that if you feel thirsty, then you may already be dehydrated.

Packaged Food
 The convenience of packaged and microwaveable meals can’t be denied! After a long day,
cooking from scratch is probably far from your mind. Unfortunately these miracle meals
often pack in extra unhealthy fats, sodium and sugar. Scrutinize nutrition labels of any
prepared products, and choose those that have less sodium and fat and contain whole
plant protein sources and veggies. You can also supplement the convenient products, if
you opt to use them (such as prepared marinara sauce) with fresh fruit and veggies, too.

Not Paying Attention to Portion Sizes

 When you grab that package of cookies, do you really look at how many cookies make up
a serving size? Most of us don’t, and this can lead to rapid weight gain. The suggested
serving sizes are often much smaller than the average person would eat at one sitting,
meaning that the nutrition facts are doubled or tripled. Make a habit of glancing at the
serving sizes and deciding if the calories, fats and sugars consumed are worth the size.
Another easy option is to pre-portion out your snacks. Fill small sandwich bags with the
serving size amount, and allot yourself one bag a day. This way you’ll be in complete
control of what you are consuming. As for meals, portion control is important as well.
NAME: ____________________________ ACTIVITY NO. 3: _______
COURSE & SECTION: ________________ DATE: _________

My Eating Journal

1. Write down what you eat, how much, and what times of the day you are eating.
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
2. Include notes about what else you were doing and how you were feeling, such as being hungry,
stressed, tired, or bored. For example, maybe you were at work and were bored. So you got a
snack from a vending machine down the hall from your desk.
_____________________________________________________________________________________
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3. Is there something around you that makes you eat when you are not hungry or choose unhealthy
snacks often?
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4. How is your eating habit when you feel stressed by something at school or in another area of your
life?
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5. What kinds of changes have you made in the past to improve your eating (or physical activity)?
_____________________________________________________________________________________
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6. On a scale from 1-10, how ready are you to make changes in your eating patterns?
_____________________________________________________________________________________
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7. What do you think will happen if your health behaviors don't change?
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8. What are your hopes for the future if you are able to become healthier?
_____________________________________________________________________________________
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9. What kinds of healthy changes do you think you could make this week?
_____________________________________________________________________________________
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 LESSON 3
Types of Eating

1. Fueling for performance

 Nutrition is critical for both academic and sports performance. A diet that is adequate in
carbohydrate, protein, healthy fat, vitamins, minerals, and fluid is the foundation of day-
to-day eating for overall health. As important as what to eat, though, is when a student-
athlete eats. The right fuel at the right time influences how well they feel, learn, perform
and recover.
 Student-athletes need to fuel early and often in order to meet their daily energy needs.
Studies show that students who eat breakfast before school have better concentration,
attention spans and memory, three benefits that are significant for both sports and
scholastic performance1. Consuming food and fluid at regular intervals throughout the
day has also been shown to impact total health, body composition, appetite satisfaction
and well-being.

2. Emotional Eating
 is the tendency of its sufferers to respond to stress by eating, even when not hungry,
often high-calorie or high-carbohydrate foods that have minimal nutritional value. The
foods that emotional eaters crave are often referred to as comfort foods, like ice cream,
cookies, chocolate, chips, French fries, and pizza. About 40% of people tend to eat
more when stressed, while about 40% eat less and 20% experience no change in the
amount of food they eat when exposed to stress.
 While emotional eating can be a symptom of what mental-health professionals call
atypical depression, many people who do not have clinical depression or any other
mental-health issue engage in this behavior in response to momentary or chronic
stress. This behavior is highly common and is significant since it can interfere with
maintaining a healthy diet and contribute to obesity

3. Social Eating/Dining
 Is you share a meal with your community like friends or family.
 (by a group of people) is meeting either at someone's place or at restaurant to enjoy
a meal together. It is a philosophy of using meals specifically as a means to connect
with others: eat to socialize.
 The idea of eating as a social activity is nothing new. Who you eat with has always
been important in the social lives of humans, whether it be who eats first at a
ritualistic feast or who gets invited to the dinner parties. What you eat has social
implications.

4. Eating While Watching TV or Sports

 Our eating habits have changed radically in recent decades, in at least two distinct
ways. We increasingly multitask as we consume our meals, munching as we work at
our desk or watch television. And, to the dismay of nutritionists, our food has higher
concentrations of sugar and salt.
 A study just published in the journal Psychological Science finds people eating or
drinking while mentally distracted require greater concentrations of sweetness,
sourness, or saltiness to feel satisfied. A slightly sweet dish may be delicious when
you’re concentrating on each bite, but it tastes bland if you’re eating while your
attention is divided.
NAME: ____________________________ ACTIVITY NO. 4: _______
COURSE & SECTION: ________________ DATE: _________

My Concept Map
 LESSON 4
Stress Management
What happens when you are stressed?

 Stress is what you feel when you have to handle more than you are used to. When you are
stressed, your body responds as though you are in danger. It makes hormones that speed
up your heart, make you breathe faster, and give you a burst of energy. This is called the
fight-or-flight stress response.

 Some stress is normal and even useful. Stress can help if you need to work hard or react
quickly. For example, it can help you win a race or finish an important job on time.

 But if stress happens too often or lasts too long, it can have bad effects. It can be linked
to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken
your immune system, making it harder to fight off disease. If you already have a health
problem, stress may make it worse. It can make you moody, tense, or depressed.
Your relationships may suffer, and you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

 Find out what is causing stress in your life.

 Look for ways to reduce the amount of stress in your life.
 Learn healthy ways to relieve stress and reduce its harmful effects.

How do you measure your stress level?

 Sometimes it is clear where stress is coming from. You can count on stress during a major
life change such as the death of a loved one, getting married, or having a baby. But other
times it may not be so clear why you feel stressed.

 It's important to figure out what causes stress for you. Everyone feels and responds to
stress differently. Tracking your stress may help. Get a notebook, and write down when
something makes you feel stressed. Then write how you reacted and what you did to deal
with the stress. Tracking your stress can help you find out what is causing your stress and
how much stress you feel. Then you can take steps to reduce the stress or handle it better.

How can you avoid stress?

 Stress is a fact of life for most people. You may not be able to get rid of stress, but you can
look for ways to lower it.

You might try some of these ideas:

 Learn better ways to manage your time. You may get more done with less stress if you
make a schedule. Think about which things are most important, and do those first.
 Find better ways to cope. Look at how you have been dealing with stress. Be honest about
what works and what does not. Think about other things that might work better.
  Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much
alcohol you drink.
 Try out new ways of thinking. When you find yourself starting to worry, try to stop the
thoughts. Or write down your worries and work on letting go of things you cannot change.
Learn to say "no."
 Speak up. Not being able to talk about your needs and concerns creates stress and can
make negative feelings worse. Assertive communication can help you express how you
feel in a thoughtful, tactful way.
 Ask for help. People who have a strong network of family and friends manage stress better.

How can you relieve stress?

 You will feel better if you can find ways to get stress out of your system. The best ways to
relieve stress are different for each person. Try some of these ideas to see which ones
work for you:
 Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great
way to get started.
 Write. It can help to write about the things that are bothering you.
 Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone
you trust.
 Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps
others can be a great stress reliever.
 Learn ways to relax your body. This can include breathing exercises, muscle relaxation
exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi.
 Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Listen to
relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.
 NAME: ____________________________ ACTIVITY NO. 5: _______
COURSE & SECTION: ________________ DATE: _________

STRESS TEST

How frequently have you experienced each of the following symptoms in the last 3 months? Please pick
one answer to each question

NEVER SOMETIMES OFTEN

1. Feeling dizzy or faint

2. Feeling tired or lack of energy

3. Feeling nervous

4. Feeling pressure or tightness in the

head

5. Feeling scared or frightened

6. Poor appetite

7. Heart beating quickly or strongly

without reason (throbbing or pounding)

8. Feeling that there was no hope

9. Restless or jumpy

10. Poor memory

11. Chest pains or breathing difficulties

or feeling of not having enough air

12. Feeling guilty

13. Worrying

14. Muscle pains, aches or rheumatism

15. Feeling that people look down on

you or think badly of you

16. Trembling or shaking

17. Difficulty in thinking clearly or

difficulty in making up your mind

18. Feeling unworthy or a failure

19. Feeling tense or ‘wound up’

20. Feeling inferior to other people

21. Parts of your body feel numb or

tingling

22. Irritable

23. Thoughts that you cannot push out

of your mind
24. Lost interest in most things

25. Unhappy or depressed

26. Attacks of panic

27. Parts of the body feel weak

28. Cannot concentrate

29. It takes a long time to fall asleep, or

restless sleep, or nightmares

30. Awakening early and not being able

to fall asleep again

How do you feel about the future now? Please tick one answer to each question

1. I am now starting to
anticipate a new future

2. I’m fearful about how

my relative will get on

3. My relative’s not
looking at things
seriously enough

4. I’m pessimistic about

the immediate future

5. I believe that out of

this will come
something really good
for my relative

6. There’s never going

to be any change, my
relative’s stuck

7. I worry that my
relative’s going to go on
drinking/taking drugs
until the end

8. Things are beginning

to pick up

9. I’m starting to get

back the person I knew

10. I feel more positive

about things now