COLEGIO DE DAGUPAN
COURSE CODE: PE1
COURSE TITLE: PHYSICAL FITNESS AND HEALTH
MODULE: WEEK 1
Introduction to Physical Fitness
Lesson 1: Health and Lifestyle
Health
Health can be defined as a state of complete physical, mental and social well-being and not
merely the absence of disease or infirmity. The word health originally meant “whole-th” or
“wholeness”. Health is multifaceted. Dynamic quality that describes how well a person is able to
function at any particular point in time.
Wellness
Wellness is a term referring to optimal health which includes an enjoyable and positive
approach to a lifestyle that promotes a high level of well-being. According to Vanderpool (1998),
the wellness concept is based on the premise that adopting health-enhancing behaviors will
help reduce potential disease risk factors.
The Components of Health
To enjoy life and its challenges, all components must work harmoniously and function as one. It
involves emotional, intellectual, physical, spiritual, social, vocational and environmental aspect.
To better understand health, it is necessary to examine closely each component how it plays a
vital role in our total well-being.
1. Intellectual Health
This component shows a positive response in embracing reality for what it is and utilize
healthy coping skills to deal with stress and conflicts. Intellectually healthy individuals
believe in a lifelong learning and that they make sound judgement and decisions. To
maintain a sound mind, one has to keep the mind active and curious, acquire and
evaluate information, choose between alternatives and make decisions about different
types of issues, including health.
2. Emotional Health
No person has the total control over their emotional states (fear, anger, sadness, guilt,
etc.). However, emotionally healthy individuals strive to maintain psychological balance
and know when to express their emotions. Emotional health includes understanding
emotions and knowing how to cope with everyday problems and turning those problems
into productive activities which generate happiness and enjoyment.
3. Physical Health
This component refers to the condition of the body in response to physical activates,
damage and disease. Being physically fit is the ultimate goal one is setting for them.
Excessive drinking of alcohol, frequent smoking, not enough sleep, and inactive living
are all threats to a healthy physical life/ It is a must that a person has to pay attention to
the messages of the body, about what it needs, and what needs to be done when
physical health problems occurs. Basic self-care skills can help people cope and adjust
with small health problems of their own. Regular check-ups, proper medication, disease
and injury rehabilitation are just some of the best practices that a person needs to do
when illness occurs.
4. Social Health
Social Health refers to the ability to perform one‟s role effectively; having satisfying
trusting relationships, and good interaction with others. This entails fairness, love,
appreciation of individual‟s uniqueness that paves the way to social maturity. A socially-
well person feels connected with the community he or she belongs.
5. Vocational Health
This component refers to the finding of meaning and satisfaction to any pursuit of
endeavor a person is involved with or in. Finding everyday life stimulating, challenging,
and rewarding turns a person into a high level of vocational well-being, and that, a
person can work in harmony with peers and other groups in accomplishing the desired
goal.
6. Environmental Health
This component refers to the impact that this natural world has on a person‟s health.
Human survival is greatly affected by air, water, land, and other environmental resources
which massive devastation also lies in human fault. Environmentally healthy individuals
protect their body from the hazardous effect of smoking and air pollution, and
contaminated waters that can seriously affect their health.
7. Spiritual Health
Spiritual Health refers to a positive sense of whatever provides meaning and purpose
into our lives. This includes sense of awe at nature‟s beauty, a deeply held religious
faith, or a sense of inner peace as regards to one‟s life. Spiritual health also fosters a
feeling of connection with one‟s inner self, other people, and the universe.
Lifestyle
Lifestyle refers to an overall way of living; the attitude, habits, and behavior of a person in daily
life. A healthy lifestyle is a recurring pattern of health-promoting and disease-pre-venting
behaviors undertaken to achieve wellness. Lifestyle is a way of life; this depends on our choices
which lifestyle to live and promote. If we choose to live a healthy way of life, there is a significant
decrease in the risk of disease and a substantial increase in the chances of living a healthy life
that might be enjoyed in a lifetime.
Components of Lifestyle
1. Working Style
The ways in which people produce, create, and study constitute their working styles.
Some people are perfectionists who sitrve to make every aspect of their work perfect.
Others may be more concerned with the quantity of work they produce than with the
quality.
2. Pleasuring Style
The way a person gives pleasure to the influential people connected to his or her life,
and in return, what pleasure this person received from others/ In addition, the things
people do to make themselves and others feel good and the way in which they receive
pleasure from others.
3. Recreational Style
This style affects so much the health and well-being of a person. Spending time in
quality recreational activities that provide exercise, healthy relationship with other
people, and nurture the mind makes a person whole and balanced. There are also forms
of recreational activities that are detrimental to health like, alcohol consumption, drug
addiction, etc.
4. Communication Style
People show their emotions, needs, wants through communication. They use words
instead of body language to express their feeling or even respond to the thoughts and
feelings of others.
5. Coping Style
This style counteracts stress that creates tension and problem. This is the process in
which a person copes with stressful events, positive or negative that is a threat to his or
her health.
6. Cognitive Style
Cognitive style refers to the way in which a person thinks, seek knowledge, and make
decisions.
7. Nutritional Style
This style speaks to the attitude of a person towards food and eating.
8. Consuming Style
Another component in which consists of intelligent ways in which people select and use
products and services.
9. Ecological Style
This style speaks of human interaction with nature. People‟s ecological style is reflected
on the level of concern in preserving mother earth. The way people treats the
environment influences them through their physical health.
Importance of Lifestyle to Health and Wellness
The kind of lifestyle the person lives influences mainly his health and wellness. Health habits are
the core of lifestyle. Therefore, health choices may lead towards health or illness. Everyone
wanted a life lived perfectly; positive choices which lead towards that goal; optimal health and a
quality of life. On the contrary, negative choices bring a person into suffering, diseases and
death.
Research findings have shown that physical inactivity and negative lifestyle behaviors pose a
threat to health. Many people begin living a healthy lifestyle only after they have been
diagnosed with a disease. Is it too late? Yes, because realization happens after a diagnosis was
given, and damage might be irreversible, leading to death. However, on the positive side, many
of these individuals who were diagnosed with having a disease were able to reverse their
lifestyle malpractice as ordered by physician, and eventually created a positive effect on their
health.
Lifestyle-Related Disease and Prevention
1. Heart Disease
This disease is mainly caused by high cholesterol levels, high blood pressure, smoking,
and physical inactivity
Preventive Measures
a) Have a physical check-up for complete lipid profile that includes cholesterol levels;
ask advice from a medical expert if the levels are normal or abnormal
b) Observe a diet low in cholesterol, fats strictly, and saturated fats, Focus on foods
which are high in fiber, fruits, and vegetables.
c) Abstain from smoking,
d) Regularly check the blood pressure.
e) Spend quality time in physical activities and sports programs.
f) Maintain healthy levels of weight and body fats.
2. Hypertension
Hypertension is another name for high blood pressure. It can lead to severe health
complications and increase the risk of heart disease, stroke, and sometimes death.
Blood pressure is the force that a person's blood exerts against the walls of their blood
vessels.
Preventive Measures
a) Blood pressure should be checked regularly, regardless if it is elevated or not.
b) Regular physical activities. (aerobic exercises)
c) Stay away from stress and refrain from smoking.
d) Take food with high in potassium.
e) Follow the physician‟s advice and stay on any prescribed medication.
3. Stroke
A stroke is a form of cardiovascular disease that affects the arteries of the central
nervous system, A stroke happens when the brain does not get enough oxygen because
of arteries supplying blood to the brain are blocked or damaged. The cause of stroke is
high blood pressure, cigarette smoking, heart disease, high red blood cell count, small
strokes, elevated blood cholesterol and lipids, excessive alcohol intake, physical
inactivity, obesity, and taking contraceptives.
Preventive Measures
a) Abstain from alcohol drinking and smoking.
b) Exercise regularly
c) Regular check-up of blood pressure
d) Have a diet program rich in fiber, grains, fruits, vegetables.
4. Cancer
Cancer is the disease of the cell in the body. Different parts of the body such as organs,
bones, muscles, skin, and blood are made up from various specialized cells. All cells
contain genes, and genes control the function of the cell. We all have the risk of
developing cancer, and the leading causes of cancer are lifestyle, radiation, diet, etc.
Cancer Risk Factors
Lung Cancer - Cigarette Smoking
- Exposure to industrial substances
- Some organic chemicals
- Radon and asbestos
- Air pollution
- Tuberculosis
- Environmental tobacco smoke (in non-smokers)
Breast Cancer - Age
-„Personal or Family History
- A long menstrual history (menstrual periods starting early in life
and ending late in life)
-Recent use of oral contraceptives or postmenstrual estrogen
- Never had children or had first child after the age of 30
- Possible susceptibility genes for breast cancer
Prostate Cancer - Age (more than 75% of all prostate cancers are diagnosed in
men over age 65)
-Race (Black Americans have the highest prostate cancer
incidence rate in the world)
-Strong familial disposition
- Dietary Fats
Colorectal Cancer - Personal or Family history of colorectal cancer or polyps
- Low-fat and/or high-fiber diet
- Physical inactivity
Skin cancer - Excessive exposure to ultraviolet radiation
- Fair complexion
- Occupation exposure to coal tar, pitch, creosote, arsenic
compounds, or radium
- Family history
-Multiple moles (nevi) or atypical moles
Preventive Measures
a) Health Education. People need to be informed about the risk factor for cancer and
the guidelines for early detection
b) Change negative lifestyle habits and behavior
c) Healthy diet (high in fiber and low in fat), and also vegetables, tea, soy product,
calcium, and omega-3 fats are encouraged.
5. Diabetes
Diabetes Mellitus includes a group of diseases in which the body is unable to produce
or utilize insulin. Insulin is a hormone secreted by the pancreas needed by muscle, fat,
and the liver to metabolize glucose. Diabetes is likely to happen when a person has high
levels of blood glucose. There is also another type of diabetes which is called the non-
insulin-dependent diabetes mellitus; this type is associated with obesity, physical
inactivity, and poor nutritional habits which is now very common among younger people.
Preventive Measures
a) Maintain a healthy diet.
b) Follow the physician‟s advice on what medication to take.
c) Engage and be active in physical fitness programs.
d) Maintain regular levels of weight and body fats.
6. Chronic Liver Disease and Cirrhosis
This happens due to excessive consumption of alcohol over time
Preventive Measures
a) Focus the attention on healthy habits.
b) Abstain from drinking alcohol.
c) Stay healthy and positive through active participation in fitness activities.
Activity #1
Name: _________________________________________ Date: _______________
Block:_______________ Schedule:__________________ Score:_______________
Health-Style Self-Test
Purpose: This self-test aims to examine your lifestyle behavior. There may be section
which applicable to you, do not answer them.
Direction:
1. Answer the Health-Style-test checklist at the box by circling the number that
describes your way of life.
2. Determine the score by totaling your answer per section.
3. Interpret your answer on the score interpretation at the bottom of the checklist.
Answer the Following Questions:
1. Based on the result, which section/s you scored high and which section/s you score
low? What do you think are the reasons of getting high and low scores?
2. Having scored low on some sections, what specific strategies would you like to
improve.
Table 1. Self-Test Section 1: Cigarette Smoking
Cigarette Smoking Almost Always Sometimes Almost Never
If you are currently a non-smoker, enter a score of ten for this section and go to the next section on Alcohol
and Drugs.
1. I avoid smoking cigarettes. 2 1 0
2. I smoke only low tar and nicotine 2 1 0
cigarettes, or I smoke a pipe.
Smoking Score
Table 2. Self-Test Section 2: Alcohol and Drugs
Alcohol and Drugs Almost Always Sometimes Almost Never
1. I avoid drinking alcoholic beverages or I drink no more 4 1 0
than 1 or 2 drinks a day.
2. I avoid using alcohol or other drugs (especially illegal 2 1 0
drugs) as a way of handling stressful situations or
problems.
3. I am careful to not drink alcohol when taking certain 2 1 0
medicines (for example, medicine for sleeping, pain,
colds, and allergies) or when pregnant.
4. I read and follow the label directions when using 2 1 0
prescribed or over- the-counter drugs.
Alcohol and Drugs Score
Table 3. Self-Test Section 3: Eating Habits
Eating Habits Almost Sometimes Almost
Always Never
1. I eat a variety of foods each day, such as fruits and vegetables; 4 1 0
whole grain breads and cereals; lean meats; low-fat dairy
products; dry peas and beans; nuts and seeds.
2. I limit the amount of saturated fat, trans fat, and cholesterol I 2 1 0
eat from meats, eggs, butter, cream, shortenings, and organ
meats such as liver.
3. I limit the amount of salt I eat by cooking with only small 2 1 0
amounts, using few processed foods, and avoiding salty snacks.
4. I avoid eating too much added sugar from candy, sweet 2 1 0
desserts, regular soft drinks, and other sweetened beverages.
Eating Habits Score
Table 4. Self-Test Section 4: Exercise/Fitness
Exercise/Fitness Almost Sometimes Almost
Always Never
1. I do moderate to vigorous exercise 30 minutes a day at least five 4 2 0
times a week (examples are jogging, swimming, brisk walking,
bicycling, and zumba).
2. I do exercises that enhance my muscle tone for 15–30 minutes 3 1 0
at least three times a week (examples are using weight machines
or free weights, yoga, and calisthenics).
3. I use part of my leisure time participating in individual, family, or 3 1 0
team activities that increase my level of fitness (such as gardening,
dancing, bowling, golf, and baseball).
Exercise/Fitness Score
Stress Control Almost Sometimes Almost
Always Never
1. I have a job, go to school, or do other work that I enjoy. 2 1 0
2. I find it easy to relax and express my feelings freely. 2 1 0
3. I recognize early and prepare for events or situations likely to be 2 1 0
stressful for me.
4. I have close friends, relatives, or others whom I can talk to about 2 1 0
personal matters and call on for help when needed.
5. I participate in group activities (such as religious worship and 2 1 0
community organizations) and/or have hobbies that I enjoy.
Stress Control Score
Table 5. Self-Test Section 5: Stress Control
Table 6. Self-Test Section 6: Safety and Health
Safety/Health Almost Always Sometimes Almost Never
1. I wear a seat belt while driving or riding in a car. 2 1 0
2. I avoid driving while under the influence of alcohol or 2 1 0
other drugs, or riding with someone else who is under
the influence.
3. I obey traffic rules and avoid distractions like texting 2 1 0
and talking on the phone when driving.
4. I am careful when using potentially harmful products 2 1 0
or substances (such as household cleaners, poisons,
and electrical devices).
5. I get at least seven hours of sleep a night. 2 1 0
Safety Score
Table 7. Lifestyle Scores
Cigarette Alcohol and Eating Habits Exercise and Stress Control Safety/Health
Smoking Drugs Fitness
10 10 10 10 10 10
9 9 9 9 9 9
8 8 8 8 8 8
7 7 7 7 7 7
6 6 6 6 6 6
5 5 5 5 5 5
4 4 4 4 4 4
3 3 3 3 3 3
2 2 2 2 2 2
1 1 1 1 1 1
0 0 0 0 0 0
What your scores mean to you
Scores 9 and 10
Excellent! Your answers show that you are aware of the importance of this area to your health.
More important, you are putting your knowledge to work for you by practicing good health
habits. As long as you continue to do so, this area should not pose a serious health risk. It‟s
likely that you are setting an example for your family and friends to follow. Since you got a very
high test score on this part of the test, you may want to consider other areas where your scores
indicate improvement.
Scores 6 to 8
Your health practice in this area are good, but there is room for improvement. Look again at the
items you answered with a “sometimes” or “almost never”. What changes can you make to
improve your score? Even a small change can often help you achieve better health.
Scores 3 to 5
Your health risk are showing! Would you like more information about the risk you are facing and
about why is it important for you to change your behavior? Perhaps you need help in deciding
how to successfully make the changes you desire. In either case, help is available.
Scores of 0 to 2
Obviously, you were concerned enough about your health to take the test, but your answers
show that you may be taking serious and unnecessary risk with your health. Perhaps you are
not aware of the risk and what to do shout them. You can easily get the information and help
you need to improve. If you wish. The next step is up to you,
