Module 1: Managing Stress through Physical ActivityBe ActiveLuzon Folk Arts

Devotional:
CHRIST, OUR FOOD AND SALVATION
READ: JOHN 6:47-58
The Gardener

Julie’s stomach grumbled. It felt like it had been ages since she’d had a bite of food.
“Mom, can I have a snack?” she called out.
“You just ate lunch. Why do you need a snack?” Mom called back from the dining
room where she was cleaning.
“That was hours ago!” Julie said. “I’m hungry again.”
“All right, you can have some fruit snacks. They’re in the pantry.”
Julie hopped up and flew over to the pantry. She grabbed two bags of fruit snacks
and went back to the couch.
“One bag, please, Julie,” Mom called from the dining room.
“How did you know?” Julie called back, returning a fruit snack package to the pantry.
“Moms have their ways,” Mom replied.
At dinner, Julie wolfed her food down quickly, then helped herself to seconds.
“You must be hungry, Julie,” Dad said, eyeing her.
“You should have seen her earlier today,” said Mom.
“I’ll die without food!” Julie replied.
Dad chuckled. “You’re right. None of us can live without food. You know, that
reminds me of the meal we had at church on Sunday.”
Julie furrowed her brows. “We didn’t eat lunch at church this week.”
“I’m not talking about lunch—I’m talking about Jesus!” Dad said. Now Julie looked
even more confused. “Without Him, we would perish, just like we would die without
earthly food,” Dad went on. “Jesus is our spiritual food. He feeds us and nourishes us,
and we rely on Him for our salvation.”
“And…going to church is like eating?” Julie asked, still not quite sure she understood.
Dad nodded. “It’s one of the ways He feeds our souls—through the truth of the
Bible and the love of other Christians. And there’s also a special meal of bread and
juice we enjoy together at church.”
“Oh, you mean communion,” said Julie.
“Right,” Dad said. “Communion reminds us of the sacrifice Jesus made to save us
and how we need His love and forgiveness every day, just like we need food. We
need to go to Him continually so He can nourish us.”
Julie put down her fork. “I’m finally feeling full,” she said. “But I could use some
spiritual food. Dad, why don’t you get your Bible and read us a story?”
Dad smiled. “I’d be glad to.”

JESUS FEEDS OUR SOULS

KEY VERSE: JESUS REPLIED, “I AM THE BREAD OF LIFE.
WHOEVER COMES TO ME WILL NEVER BE HUNGRY AGAIN.” JOHN 6:35 (NLT)
 Do you often get hungry and want something to eat? You probably do! We all
need food to survive and eat it every day. Do you know that you need Jesus every day
too? You need Him to nourish you spiritually with His grace and love. He often does that
when you pray, read His Word, and worship Him with other Christians. Let Him feed
your soul every day.The Lord will satisfy your needs...You will be like a well-watered
garden, like a spring whose waters never fail. Isaiah 58:11 (NIV)

Lily frowned as she grabbed a pair of gardening gloves and a hat. Pulling weeds
in her grandmother's garden was the last thing she wanted to do on the last day of her
summer vacation.
"Lily, I know this isn't how you wanted to spend your time today, but I'd at least
like you to have a little fun," Grandma said after they had pulled a few weeds. "Don't you
have a garden at home?"
"Yeah, but I just water the plants," Lily said. "The weeds won't do much harm.
And besides, it's a lot of work."
Grandma looked surprised. "You don't pull the weeds in your garden? What kind
of things do you grow?"
"I grow mint, parsley, cilantro, tomatoes, blueberries, and hibiscus," Lily replied.
"Wow!" said Grandma. "That's a lot for one little girl."
Lily shrugged. "I just water them on Saturdays, so it's not that hard."
"Only on Saturdays? I water mine once a day, and I pull the weeds out once a
week."
Lily made a face. "That sounds like too much work to me."
"But that's what you need to do so the plants can grow and your garden will look
pretty," Grandma said.
Lily sighed. "I guess my garden doesn't look very pretty."
"You know, that's kind of like what our hearts were like before Jesus came into
our lives," said Grandma. "Nothing beautiful could grow in us because weeds of sin were
sprouting everywhere. But then Jesus saved us. He watered us with His love and pulled
out our weeds, and we grew under His care. And we're still growing!"
"Wow," Lily said. "Jesus really does a lot for us, doesn't He?"
"Yes, He does," said Grandma. "He takes care of us every day and gives us
everything we need. He makes us beautiful."
Lily nodded. "When I get home, I'm going to follow Jesus' example and take
better care of my garden. I'll water it and pull the weeds out and everything!" She beamed
at Grandma. "I could even buy a little bench to put in it so I can read my Bible out there!"
she said, getting more and more excited.
"That sounds like a wonderful idea, Lily," said Grandma. "I can't wait to see your
beautiful garden." Caly Groves
HOW ABOUT YOU?
Do you have a garden that you help take care of? Having a garden is a lot of work. A
beautiful garden cannot grow if the plants aren’t watered and the weeds aren’t pulled.
The same is true for us. We need Jesus to pull the weeds of sin from our lives and plant
His love in us. Under His loving care, we will grow to be like a beautiful garden.
 Is there something that you want to grow in your life that needs Jesus’ gardening
techniques?

Gardening or agriculture is a one of the folk arts in Luzon. Do you like

gardening? How do you plant you garden?

START OFF
Pre-Assessment
What bothers you?
Directions: List down experiences from the previous week that made you feel
uncomfortable and describe your coping technique
Places Uncomfortable / Actions you made to feel
Demanding Situation better
Home

School

Community

The arts and crafts of each region are presented to help students understand the
importance of folk arts of a community in weaving the identity of the people from the
Philippines as a nation.
 In this unit, we will study the folk arts and designs from the provinces of Cagayan
Valley, Batanes, Nueva Viscaya, Bulacan, Pampanga, Zambales, Nueva Ecija, Bataan,
Laguna, Rizal, Cavite, Batangas, and Quezon. In addition to these provinces, the outlying
islands of Catanduanes, Marinduque, Masbate, Romblon, Palawan, and Mindoro in the
south will also be discussed.

OBJECTIVES
By the end of this chapter, you should be able to:Demonstrate an understanding of
art elements and the characteristics of different art representatives from highlands and
lowlands of Luzon

 Explain how to optimize the energy systems for safe and improved performance.
 Relate health behaviors to health risks factors and PA performance
 Self-assess health-related fitness (HRF) status, barriers to PA participation and
one’s diet settings
 Demonstrate proper etiquette and safety in the use of facilities and equipment

1. Distinguish the elements and principles of art in the production of arts and crafts
from highlands and lowlands of Luzon
2. Identify the salient features of arts of Luzon (highlands and lowlands) by showing
the relationship of the elements of art and processes among culturally diverse
communities in the country
3. Interpret the rich artistic and cultural tradition of the Philippines from pre-colonial
to present time

Pursue
Content/Big Ideas

As a student, you spend most of your time going to class and studying. Often, the
demands of your studies are stressful and leaves you little time for physical activities. As
the school year continues, you find yourself getting more tired and having difficulty
concentrating in class. Tasks that you used to perform with ease have now become more
difficult. Since a sedentary lifestyle impacts on your health, you are now faced with
choices that can affect the quality of your life here, now, and in the future.

This chapter will help you make those healthy choices. Starting with lifestyle
assessment, you will recognize your baseline of activities. You will then realize the need
for charge as you make connections between your risk for disease and physical activity
levels. This is an important step toward getting you started with more active forms of
recreation that are both fun and which you can perform consistently.
You will analyze your eating behaviors too, so you may know if you are
consuming healthy, varied, and nutrient-dense diet. You will then realize the need for
good nutrition not only in maintaining a healthy body composition but also in providing
you with sufficient energy to be active.
 This part of the module will provide you a little tour of the “Arts and Crafts of
Luzon.” It is very important for you to learn the historical background and basic concepts
that you will need as you go on with the lessons.
Ilocos Region Folk Arts

The Ilocos region is comprised of four provinces: Ilocos Norte, Ilocos Sur,
Pangasinan, and La Union. Ilocanos are known to be thrifty and persevering people who
engage in weaving, creating blankets, towels, table cloths, bags, and so forth.

Stress and its Characteristics

In the daily challenges of life, individuals often encounter discomfort—
circumstances and events that disturb one’s physical, mental, and emotional states. The
body’s response to the discomfort it experiences is called stress. Stress is the body’s way
of reacting to an external stimulus such as a discomfort. It activates the sympathetic
nervous system, which brings about a fight or flight response wherein cortisol and
adrenaline is released into the bloodstream. These hormones stimulate your heart to pump
faster, making your blood pressure rise. Your muscles start to contract, your breathing
quickens, and your senses become more sensitive. These changes in your body caused by
stress increases your stamina and strength, makes you react quickly, and keeps you more
focused.
Stress affects all—it is part of one’s life. The human body and its system are
equipped to respond to stress. Most of the events that happen to you and around you
contribute stress to your body.
The effects of stress differ for each individual, based on their ability to adjust to
certain changes from the environment and the people around them. Some are able to cope
easily, but others have hard time.
On the one hand, stress can be helpful for it can keep a person alert and set to
avoid vulnerability. On the other hand, it becomes detrimental when a person is subjected
to stress without relief or relaxation between situations. Stress-related tension may build
up and consume the person. A negative stress reaction is referred to as distress. Distress
triggers mental, emotional and physical problems and, even worse, certain symptoms or
diseases. HEALTH-ENHANCING PHYSICAL ACTIVITY

HEALTH
llocos NortWe all want to live healthy and better lives. How do we do it?
First of all, health is more than just freedom from illness, disease, and debilitating
conditions. It is "a state of complete physical, mental and social well-being (WHO,
1948). This means that health is the dynamic interaction of the different dimensions that
constitute the whole person. This is important because the origin of the word health, from
the Old English 'hal' or 'hale' means whole, sound, or well.
Secondly, the synergy of these different dimensions is a complex process-one that
demands your constant effort rather than simply a state that you achieve. In order to
preserve and optimize health, you must assume responsibility for this process. This
entails making a deliberate choice about your lifestyle.
 One's lifestyle, or 'what a person does is well within your control. Evaluating your
current lifestyle and its consequences through the Healthy Lifestyle Assessment (Activity
1.1) will be the necessary first step toward being responsible for your health. Conducting
a health assessment is different from taking diagnostic tests. A health assessment helps
you find out whether you have a disease or a health condition despite the absence of
apparent symptoms. Meanwhile, a diagnostic test is taken by one who already has
symptoms or signs of a disease.
Looking at the results of your assessment, identify area(s) in which you are
currently experiencing problems.

Sleeping Habits
Answer Getting an average of seven to nine hours of sleep a night is important to
our health. Lifestyle Both the quantity and quality of your sleep contribute to how you
feel and function pp. during the day. A restful sleep impacts on your energy level during
the day and keeps you alert, while habitual sleep deficits negatively impact on your
mental functioning. mood, and inevitably your health. Sleep deprivation decreases your
reaction time, increases irritability, and causes hormonal and metabolic changes that
parallel the aging process. Inadequate sleep impairs your immunity and increases your
risk for obesity, hypertension, and depression. Sleep deficits also directly relate to fatigue
which in turn can result in injuries. Significant sleepiness during the day suggests that
your body needs more and/or better sleep. Regular participation in physical activity as
well as moderately intense aerobic activity three hours before your bedtime is associated
with improved sleep (ACSM, 2011).

Eating Habits
Healthy eating means making choices about what you eat for the purpose of
providing our body with nutrients that improve or maintain good health. It essentially
involves eating the right kinds of food in the right amounts in accordance with experts
recommendations. Both the quality and quantity of foods are central not only to the
prevention of diseases, but proper nutrition also forms the foundation for physical
activity. Nutrition provides the fuel for physical activity, and the essential elements that
repair existing cells. It promotes the growth of new tissues and provides the material for
our bones and muscles. Adequate water intake keeps you hydrated before, during and
after a physical activity. Avoiding dehydration can prevent heat disorders and heat
illnesses because water and fluids are essential to maintaining body temperature.
Expending energy through physical activity helps you manage your weight for a healthy
body composition. As your physical activity levels increase, you will need a greater
amount of energy. It now becomes important for you to follow the serving
recommendations for carbohydrates, proteins, and water or fluids. In order to achieve and
maintain a healthy body weight, focus on regular physical activity and nutritious diet.
These two major components will help you avoid the effects of creeping obesity or the
negative consequences of a cycle of weight-gain-and-los. For a fat loss program, physical
activity is the best predictor for maintaining weight loss (Mcinnis, Franklin & Rippe,
2003).
We may already know that nutrients provide energy for our daily activities,
growth, and for regulating our body processes. Nevertheless, knowing may not
necessarily mean that we eat nutritious foods all the time. Our food choices are usually
based on reasons other than nutrient content such as preference and pleasure, emotional
comfort, image, social pressure, availability or convenience, cost, and habit. Eating well,
therefore, is a habit that starts with a good understanding of optimal nourishment,
discerning misconceptions and misinformation about nutrition, and knowing your own
eating patterns. Lesson 3 will provide you with a better understanding of optimal
nourishment.
If you already have healthy eating habits, keep doing what you are doing. If not,
would you like to look at ways to improve your eating habits? If yes, write down what is
it about your eating habits that you are not satisfied with and would like to change. It is
best to start with one thing. Write down a short-term goal that involves a food choice (e-g
a piece of fruit instead of a fast-food snack), which can lead to the fulfillment of a long-
term goal: that of improving the quality of your food intake.
Healthy eating is going to be a struggle though because the reality is healthy
choices are not always easy. The important thing is that you have made a choice to be
actively engaged in adopting healthy eating habits and a physically active lifestyle. As
you work on developing and maintaining this, understanding motivation and cultivating
self-management skills will be critical. You will learn more about this in a while.

Stress Management
Hans Selye coined the word 'stress' which he defined as "the nonspecific response
of the body to any demand made upon it" (1976). This nonspecific response, which he
termed the general adaptation syndrome or GAS (see Figure 1.1) is based on the principle
that our body constantly strives to maintain homeostasis (homo = equal, stasis =
balance). Events that disrupt this homeostasis or equilibrium are called stressors. Our
reaction to this stressor is referred to as the stress response, or stress. Stress includes both
a mental reaction (stressor) and a physical reaction (stress response).
Common examples of stressors among college students are exams, grades,
deadlines, procrastination, traffic, and unfair or demanding teachers. Physical symptoms
can manifest as headaches, neck and back pains, upset stomach and indigestion; while
psychological indicators include inability to concentrate, anger and hostility, restlessness
and worry, insomnia and frustration. When we perceive the stress as negative, it is known
as distress which produces suffering and anxiety; but when it motivates us to produce
helpful outcomes, which in turn fulfills us, it is called eustress (eu is Greek for good).
What is central to good health is the presence of eustress and the limitation of distress to
a level in which the body can adapt.
Acute stress is associated with reduced concentration, decreased memory, poor
self-control, and low self-esteem (ACSM, 2011). Chronic stress, or prolonged exposure
to a stressor can wear down both the mind and the body resulting in weakened immunity
and increased susceptibility to cardiovascular disease, obesity, and disorders of the
digestive system (Kotecki, 2011; ACSM, 2011).
Regular participation in exercise can be therapeutic when it comes to managing
stress, First, it reduces the body's stress hormones such as adrenaline and cortisol which
remain elevated when the body experiences a stressor. By expending these through
exercise, these biochemicals are flushed out of the body.
 Second, exercise stimulates the production of endorphins, which are the body’s
natural painkillers and mood elevators. They are responsible for the 'runner's high or
feelings of euphoria, and for the feelings of relaxation as they diminish the perception of
pain. Endorphins are neurotransmitters that transmit electrical signals within the nervous
system.
Third, exercise engages the different body systems-cardiovascular, renal,
muscular, central, and sympathetic nervous systems much more closely than usual. These
are the same body systems which are involved in dealing with stress, thus, exercise
parallels the body's response to a stressor. In this way, exercise not only strengthens the
body but enhances its ability to respond to stress.
Finally, it is easier to deal with stressors when we are healthy from regular
physical activity.

Physical Activity Habits

According to the U.S. Centers for Disease Control and Prevention, "regular
physical activity (at least sixty minutes daily) builds healthy bones and muscles,
improves muscle strength and endurance, reduces the risk for developing chronic disease
risk factors, improves self-esteem, and reduces stress and anxiety among children and
adolescents. Beyond these known health effects, physical activity through physical
education, school-based or extra-curricular sports, physical activity after school and
during recess have found positive associations with academic achievement (standardized
test scores grades), cognitive skills and attitudes (attention/concentration, memory, verbal
ability), and classroom behavior (conduct, time on task, homework completion)."

Just like healthy eating, we may already know the health benefits that result from
physical activity participation, yet we struggle with it. As a student, you have a busy
schedule and spend most of the day sitting in class. Exercise may not be your priority.
You might think that physical activities that constitute your daily routine such as
climbing a flight of stairs, lifting your books and backpack, standing while waiting in
line, walking to and from your classes, public commute, and performing house chores are
sufficient. These low levels of physical activity, however, are actually insufficient for you
to gain more substantial health benefits. It is only through moderately intense activities,
such as exercise and playing sports, that impact significantly on your health.
Another survey done by the Food and Nutrition Research Institute (FNRI),
Manila, the Institute for Medical Research, in Kuala Lumpur, Malaysia, and the Bogor
Agricultural University, in Indonesia, with the support of International Life Sciences
Institute Southeast Asia, examined physical activity patterns by children in Asia. Their
findings highlight low levels of physical activity among Asian children. Four of their
findings specifically describe the physical activity levels of Asian kids:
1) Less than one in four children participate in sports, outdoor games, or physical
exercise everyday.
2) The most common leisure activities are playing computer games, reading, and
watching television.
3) Children have physical education lessons in school only once or twice a week.
4) Girls are less active than boys at all ages.
 It is, therefore, important that you incorporate in your daily schedule moderate-
intensity activities which you can either sustain for at least thirty minutes or in short
bouts of 10 minutes that accumulate to a total of thirty minutes. These activities include
active daily tasks and travel (eg walking, stair climbing, biking), exercise, sports or
rhythmic activities (dance), and muscle- and bone-strengthening activities (e-g. weight
or load-bearing exercises involving major muscle groups).
Our choices and the consequences of our actions make our lives what they are
now. While there may be numerous factors that influence your health and risk for disease,
behavior is the single most important modifiable factor (McGinnis,
2003). Therefore health promotion efforts are geared toward enabling you to adopt
certain behaviors. Getting adequate sleep, eating healthily, managing stress, and being
physically active are behaviors that we choose-choices that can primarily prevent the
onset or development of disease while you are at the peak of your health.
By taking responsibility for how you live, you may be able to gain control over
your health, your longevity, and most of all, the quality of your life. An enhanced quality
of life enables you to study effectively, maximize your potential, and live meaningfully.e

The capital of Ilocos Norte is Laoag City. It is known for the following products
and industries.
 Symptoms of Stress

Emotional
 Nervousness, gets easily upset, moody
 Overwhelming feeling and sometimes uncontrollable experience in
relaxing the mind
 Low-self esteem, loneliness and the feeling of being worthless
Mental
 Lack of focus
 Disturb mind setting
Physical
 Weak and lesser strength, easily gets cold and infection
 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical Activity

Stress is inevitable and eliminating it entirely from one’s life is impossible.

Changes in daily events are beyond any person’s capacity. However, one’s reaction to
stressful changes can be managed. Regular exercise is sometimes done to cope with
stress. Spending time with friends or family, sleeping, watching movies, as well as
listening to music, also work. These coping techniques are said to be of help but most
health professionals recommend participation and engagement in physical activity and
exercise as preferred strategy.
Many of the physical symptoms of stress can be managed through physical
activity. Physical activity is defined as any bodily movement that works your skeletal
muscles and physical skills, that requires strength and energy expenditure. This includes
any motion performed throughout the day. Walking, running, dancing, swimming, yoga,
and gardening are a few examples of physical activity.

Types of Physical Activity

1. Aerobic - light to moderate-intensity physical activity that requires more
oxygen than sedentary behavior, and thus promotes cardiovascular fitness and
 other health benefits (e.g., weight bearing exercises like jumping rope,
cycling, swimming, running playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration of
time requiring high energy. Anaerobic activities are strength-base activities in
the absence of oxygen (e.g., sprinting during running, swimming, or cycling)
requires maximal performance during the brief period.
3. Lifestyle - physical activities which have been a part of our daily routine (e.g.,
walking, climbing stairs, sweeping or raking the yard), which is usually light
to moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial
energy expenditure (e.g. playing tag, jumping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose of
enjoyment.
6. Sports - a physical activity requiring skill and physical prowess that is
governed by set of rules and regulations that is often done in a competition.
There are two categories of sports: individual and team.

Physical Activities Mechanism in Coping with Stress

Keeping your body physically active can help improve overall disposition,
increase the release of endorphins and offer meditation-like qualities. Exercise can
also reduce the fight or flight response often triggered by stress.

Mood Booster
Engaging in physical activity can improve moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our quality
and ability to sleep, resulting in a fully rested body which can definitely have a positive
impact on our overall disposition and cognitive function.

Endorphin Release
Participating in physical activity can result in an increase in endorphin levels.
Endorphins are chemicals or neurotransmitter hormones that are secreted from the brain
and nervous system. It activates the body’s opiate receptors thus it has analgesic
properties that can make you feel good. It also gives a person the feeling of achievement
and being in control.

Mind Stimulator
Exercise can be a form of meditation. While involved in an engrossing physical
activity, we may find that we are concentrating strictly on the physical work. We tend to
forget the problems and worries you have at present. With this, our mind is somehow
freed and stimulated to work and find solutions to our stress.

Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fights response and in doing so,
deluges our body with different hormones including cortisol, adrenaline, and
noradrenaline. Over-secretion of these hormones is brought about by stress, thus must be
controlled and returned to normal state. Otherwise it could interfere with body functions
leading to adrenal fatigue. Physical activity or movement metabolizes the hormones
triggered by stress, processing these chemicals and returning them to normal levels. Once
these hormones have been metabolized, the level of homeostasis improves, regulating the
internal conditions of the body, thus bringing in a state of balance and stability. In this
manner, we feel calm and ready to gear up and face the world once again.

Summary
Engaging in physical activity and participating in sports has significant benefits for
health. It is recommended to be one of the best strategies for managing stress. Living an
active life through physical activity can help in elevating your mood and activating the
body parts resulting to improvement in overall disposition. The body systems functions to
increase release of endorphins also known as the “natural pain-killer” Also, concentrating
on the physical activity offer meditation-like qualities where your focus is on the
movement giving you a sense of relief, free from worries and stress. Physical activity and
movement metabolizes and processes stress-generated returning it to normal level
reducing the fight and flight response of a person.

1. Agriculture - rice, corn, garlic, legumes, root crops, tobacco, and other fruits
and vegetables.
2. Fishery - tilapia and assorted fishes.
3. Livestock - swine and cattle
4. Cottage industries - loom weaving, furniture, ceramics, iron works.
5. Manufacturing and food processing - salt, bagoong (shrimp paste), patis
(fish sauce), basi (native Ilocano wine), vinegar, longganisa, chicharon,
bagnet, chichacorn (cornick), jewelry, garments, cereal processing.

The province was the site of a number of uprisings against excessive foreign
monopolies and forced labor like the Dingras uprising in 1589, Pedro Almazan in 1616,
the revolts of Diego Silang who led the revolt against Spanish rule in 1762-1763, by
Ambaristo (1788), by Pedro Mateo (1808), and the Sarrat uprising in 1815.

llocos Sur

Vigan, the capital of Ilocos Sur, is known for having preserved much of its
Hispanic colonial character, particularly its grid street pattern and historic urban layout. It
is the best-preserved example of a planned Spanish colonial town in Asia established in
the 16th century with architecture that reflects the different cultural elements.
The most famous product in this area of Ilocos is the fabric called inabel. Inabel is
a fabric made from cotton which undergoes binatbatan or beating of the cotton balls
using bamboo sticks to separate the seeds during the initial stage. The resulting threads
are then dyed from the sap of black plum called sagut.
 Another folk art produced abundantly in the western area of Vigan are
earthenware jars or burnay. It started during the pre-colonial times when Chinese
immigrants settled in Vigan and discovered the clay that is ideal in making earthenware
These jars are hand-made and the clay is kneaded into fine consistency and
molded on a wheel. Afterwards, the molded jar is fired in a kiln.
During the old times, burnay jars were used for tea drinking, and storage for salt,
brown sugar, water local wine (basi), and fermented fish paste (bagoong). Presently, they
are also used as garden and home decorations.

Pangasinan
Pangasinan was known as the salt capital of the Philippines during the pre-
Hispanic times. Its famous crafts include the smooth weaved Bolinao mats, the bamboo
crafts of San Carlos, bagoong, and the tapang bangus.
The Bolinao mat or banig is a simple handwoven mat common in other southeast
Asian countries for sleeping. They are made by dyeing the buri strips and weaving them
to produce a design.

La Union
In La Union, it is a tradition for all household members to sit together and create
hand-crafted potteries and dalikan or cooking stoves. La Union is also known for its soft
broom industry made of natural corn fibers that are hewed to produce highly durable
bound corn straw.

Cordillera Autonomous Region Folk Arts

The Cordillera Autonomous Region is the only land-locked region in the

Philippines and home of indigenous tribes collectively called Igorot. They are the
hillside dwellers with most of them being farmers because of the fertile soil and cool
climate in the region. Igorots' artistic expressions also created the tinalik baskets made
from rattan.

Benguet
It is the homeland of three tribes-the Ibaloi in the southeast; the Kankanai in the
northwest; and the Kalanguaya in the east. All these tribes live in single room houses
raised on posts and topped by a pyramidal-thatched roof. They share common beliefs and
observe common rituals. Their main source of income is through wood carving basket
making, weaving, and flower growing.

Kalinga and Apayao

Kalinga and Apayao used to be a single province until they were split into two to
better service the needs of the individual native tribes in the provinces.
Kalinga people are great weavers. Their cloth weaving and basketry are among
the finest products in the region. Kalinga textile consists of dominant red stripes and
motifs of geometric patterns and nature symbols with white, yellow, and black fibers.
Ifugao
Ifugao means people from the hills, that is why non-Cordillerans call them
Igorots. Their arts and culture revolves around rice as a prestigious crop. Ifugao legend
believes that the first grains of rice were given to men by the gods as evidenced in their
wood carving called bulul, a rice god figure and Ifugao basketry weaving for rice storage.
Weaving in Ifugao is an exclusive task done by women. The Ifugaos weave a
loincloth in a process called ikat with motifs characterized by diamond stripes of white,
red, and blue. They are also known for amulets made of beads, gold, bronze, and other
materials called lingling-o or dinumug used as a fertility symbol worn around the neck.

Mountain Province
It is known its hanging coffins, mummified bodies, and their kadanyan burial
cloth used to bury rich people.
They are also famous for their tattoo art which is considered clothing and
decoration.

Bontoc
The people of Bontoc are great weavers known for their different types of baskets
such as the bobo, akob (used for storage), and suklang. Ikat weaving is also important
among the Bontoc people and it is considered as an important part of dowry.Top of Form
Bottom of Form

Cagayan Valley Folk Arts

The woman in the picture is doing
an ikat weaving using a back strap loom.
Ikat is the traditional process of tying and
dyeing threads in earth colors before they
are woven in intricate patterns of earth
colors. This type of weaving is popularly
known in Central Luzon provinces.

Cagayan Valley is a wide valley in

the northeastern part of Luzon irrigated by
the waters of Cagayan River. It is
composed of the provinces of Batanes,
Cagayan Valley Isabela, Nueva Vizcaya, and Quirino.

Batanes
The people living in Batanes are called Ivatans. Most of them are farmers and
fishermen. Ivatan women wear a famous headgear called vakul to protect them from
sunlight and rain, while Ivatan men wear the talugong or salakot with kanayi or woven
vest. Vakul is made from dried Philippine date palm fibers or the vuyavuy leaves.

Isabela
 Isabela is the second largest province of the Philippines and the largest in Luzon.
Colorful woven handicrafts are abundant in Isabela.

Nueva Vizcaya
Nueva Vizcaya is located near Ifugao, Benguet, and Quirino. Local tribesmen
called Gaddang are known for their craft and textile weaving. The weavers are known for
the bakwat, a belt worn by women after giving birth. It is usually made of white cloth
with beads as accents and patterns of rivers and mountains and bead works on the central
portion of the cloth. Gaddang women usually wear tapis, a lengthy piece of cotton cloth
wound around the waistline down to the knees, and a long-sleeved, round-necked,
collarless, and waist-length blouse. They are distinguished for their elaborate and lavish
beadwork. Gaddang women are fond of wearing seed beads around their heads, necks,
and wrists.

Quirino
Quirino is located at the Cagayan Valley region in Luzon. Banana production as
well as small scale industries like furniture making, basketry, rattan crafts, and dried
flower production are the major products in this province.

Central Luzon Folk Arts

Central Luzon is the largest plain in the country and also known as the Rice
Bowl of the Philippines. Aurora, Bataan, Bulacan, Nueva Ecija, Pampanga, Tarlac, and
Zambales are its provinces.
Central Luzon is home to Aetas, the only indigenous people found in the region.
Aetas are said to be the earliest inhabitants in the Philippines. They are semi-nomadic,
subsisting through hunting. gathering, and shifting cultivation. They are also known for
their basket making. mat weaving, and other forms of handicrafts.

Aurora
Aurora is located in the eastern part of Central Luzon region. Corn, rice, and other
major agricultural crops are grown in this province.
In the coastal plains and slopes of this province, sabutan (Pandanus sabotan
Blanco) grows abundantly. The leaves of this screw pine plant are woven into hats and
worn by farmers who are either seeking screen from the suns scorching heat, seeking
comfort from the beatings of the southwest and northeast winds, or seeking protection
from the strong rains.

Bataan
 Bataan occupies the whole of the Bataan Peninsula in Luzon. The traditional
industry of Bataan is fishing. It is home to thousands of fishermen whose industry has
spawned a unique craft of net and fish trap making like panli, kalukutok, pambonot,
pansiliw, panitig, mananacag hipon, among others. Each net type responds to various
needs and uses.
There used to be large tracts of nipa groves in Orani which produced a native
beverage called tuba which is still produced but only for local consumption.

Bulacan
Bulacan is regarded as the center of canon making before the coming of Spain.
Bulacan arts and crafts include the singkaban, pastillas wrapper, and firecrackers.
Singkaban is the local term for elaborate bamboo arches (kayas) that adorn the entrance
to a barangay or town where the celebration is held.
The Singkaban Festival is a festival of arts and culture held in honor of the patron
saint of the province, Our Lady of Victory.

Pampanga
Pampanga is known for its peoples artistic expression and creativity in creating
giant parol or lanterns, food, weaving coconut leaves for wrapping the patupat delicacy,
as well as furniture-making.
San Fernando lanterns are a collaboration of intricate designs and the illusion of
dancing lights which highlights the vibrant colors of the lanterns.

Nueva Ecija
Nueva Ecija is known for its rice production. In the Tanduyong Festival, people
celebrate thanksgiving for a bountiful harvest each year. Nueva Ecija is also known as the
“Onion Capital of the Philippines” and is a leading producer of garlic, rice, and
vegetables.

Tarlac
Tarlac is known for its unsung heroes. Besides agriculture, the people of Tarlac
devote themselves to a number of traditional industries such as ceramic and brick
making. The picture on the right shows the Capas National Shrine in Tarlac where the
names of all the unsung heroes are written. It serves as a memorial for their courage and
bravery.

Zambales
Zambales is known for its scenic views of numerous beautiful beaches and lush
forests. It is also known for its abundant production of mangoes, camachile, cashew, and
others.

Southern Luzon Folk Arts

 Southern Luzon is the most populated region in the Philippines. Cavite, Laguna,
and Batangas are three of the popular provinces in this region. The other provinces
include Marinduque, Occidental Mindoro, Oriental Mindoro, Palawan, Quezon, Rizal,
and Romblon. Many types of folk art are done in Southern Luzon. Distinctive pottery,
brightly colored weaving, and wood carving are among the most notable traditional arts
in this part of the country.

Cavite
Cavite is known for its rich history and is known as the “Land of the Brave.”
Cavite is now a successful commercial municipality because of the many foreigners who
have invested there.
The province is also known for Tinis in Kawit celebrated during the Christmas
season. It is a festival that narrates the story of how Joseph and Mary found a place to
give birth to Jesus.
Other industries include construction supplies, garments manufacturing, and a
number of cottage industries such as embroidery and other handicrafts.

Laguna The famous wood carving capital of the Philippines is Paete, Laguna. Some of
the design motifs are full of curves, florals, and hooks called ukit.
Other crafts in Laguna are kayas and taka. Taka is a paper-mache technique while
kayas (wood shaving) is a type of art made by scraping soft wood.

Batangas
Batangas is a first-class province famous for its pinya fabric woven from the
fibers of pineapples which are abundant in Taal, Batangas. The silky but delicate fibers
are woven into costly fabrics to make pinya barong, wedding gowns, and other formal
attires. Taal is known as the barong-tagalog and balisong capital of the Philippines.

Apply
Be a stress manager!
Directions:
1. Interview 2 members of your family and 2 other classmates and ask them their
sources of stress, and of what they do to cope with it.
2. Make a list of the things on how they cope with stress.
3. Send this activity in a word file on my email, k22butipdas1@gmail.com

A. Research and draw a costume for one of the participating figures in the Tinis in
Kawit festival in the box below.
Create
Make a “Physical Activity Log”.

Ways to increase
physical activity:
 Add activity – find a new activity that you enjoy. Walk for 15-30 minutes before
you sit down to
watch your favourite
TV show or as a break during your work.
 Trade active time for inactive time – take a walk after dinner, ride an exercise
bike or do curl ups while watching TV, walk or ride a bike to return a video or
pick up small grocery items.
 Do more of what you are doing – walk at a faster pace, walk for 30 minutes
instead of 20, or walk five times a week instead of three times.
 Work a little harder – turn your walks into power walks or jogs

Send Physical Activity Log (PAL) to my email account, k22butipdas1@gmail.com.

References:
Physical Activity Reduces Stress (April 17,2016) retrieved from
http://www.adaa.org/understanding-anxiety/related-illnesses/other-
relatedconditions/stress/physical-activity-reduces-st

What is Physical Activity retrieved (April 17,2016) from

https://www.kstate.edu/kines/kineseducation/whatispa.html

Stress Management Health Centre. Retrieved (April18,2016)

http://www.webmd.boots.com/stress-management/physical-stresssymptoms White, Mary
Gormandy, M.A., SPHR - Corporate Trainer & Consultant “Physical Activity and Stress
Management” (April 17,2016) retrieved from http://stress.lovetoknow.com/physical-
activity-stress-management

What is stress? Retrieved ( April 18,2016) from

http://www.helpguide.org/articles/stress/stress-symptoms-causes-andeffects.htm Exercise
for Stress and Anxiety retrieved (April 18,201) from http://www.adaa.org/living-with-
anxiety/managing-anxiety/exercise-stressand-anxiety Extend
A. Try making your own soap carving.
Materials:
Soap Old newspaper
Plastic knife pencil
Steps:

Use old newspaper to cover the area where you are going to do your carving on. Choose a
bar of soap.
Sketch the bulul sculpture you are going to carve on a piece of paper.
Draw an outline of your carving on one side of the soap using a pencil. You may use
plastic knife to directly scrape the outline into the soap.
Remove the excess soap outside the outline. Make sure to scrape away only small
portions at a time, as it would be easier to remove than to put back an over-scraped
portion. Cutting off too much would cause the soap to break off into chunks.
When the carving is finished, wet your finger and rub the surface of the soap to create a
smooth finish. Allow it to air-dry and harden for a day.

Summative Assessment
I. Do the following:
Describe the following festivals.
Higantes Festival

Pahiyas Festival

Tanduyong Festi

Identify the following that’s being described in each sentence.

__________ 1. The famous fabric in the area of Ilocos.
__________ 2. It is a handwoven mat that is found in Pangasinan, and it is common in
other Southeast Asian countries.
__________ 3. They are the hillside dwellers with most of them being farmers because of
the fertile soil and cool climate in the region.
__________ 4. They are the people living in Batanes.
__________ 5. The wood carving capital of the Philippines.
II. Do the following:
Compare the similarities and differences between the arts of Cordillera and Central
Luzon folk arts.
TEXTBOOK:
Experiencing the World of MAPEH 7

REFERENCES:
Adopted from Dep-Ed Module