BAGUIO PATRIOTIC HIGH SCHOOL #21 Harrison Road, Baguio City Junior High School Department School Year 2020 – 2021 HEALTH 7 LEARNING MODULE Week 1 to Week 4 (15 July-14 August 2020) Prepared by: RYAN A. BERSAMIN Learning Module in Health 7 INTRODUCTION This module provides the learners with an indepth discussion of Health Education and related health practice that are aimed toward enlightening young people about the importance of appropriate health practices. This module has four quarters. Each quarter is divided in the different area. Here’s the coverage of Health 7 for the whole school year: Growth and Development • Holistic Health • Stages of Growth and Development (Infancy to Old Age) • Changes in the Health Dimensions during Adolescence • Management of Health Concerns during Puberty • Health Appraisal Procedures • Development of Self-awareness and BPHS LM Coping Skills BPHS LM 1|P age Nutrition • Nutrition During Adolescence • Nutritional Guidelines • Nutritional Problems of Adolescents • Decision-Making Skills Personal Health (Mental Health) • Mental Health (An Introduction) • Understanding Stress • Common Areas of Stressor that Affects Adolescents • Coping with Stress • Types and Management of Common Mental Disorders Prevention and Control of Diseases and Disorder (NonCommunicable Diseases) • Introduction to Non-Communicable Diseases (NCDs) • Impulse and Momentum Common NonCommunicable Diseases • Prevention and Control of NCDs • Heat Self-Monitoring Skills to Prevent NCDs (physical activities/regular exercise, healthy eating, not smoking, weight management, routine medical check-up, stress management) • Programs and Policies on Non-Communicable Disease Prevention and Control • Agencies Responsible for Non-Communicable Disease Prevention and Control BPHS LM 2|P age Learning Module in Health 7 DATE TOPICS 15-31 July 2020 Unit I: Growth and Development Lesson 1: Holistic Health Lesson 2: Management of Health Concerns during Puberty Reference Book: Soaring with MAPEH 7, Muyot, Fritzimarie R. et al., Bright House Publishing, 2015, pages 201-220 Living with MAPEH 7, Rosenberger, Ledda G. et al., Vibal Group, Inc., 2017, pages 235-241 03-14 August 2020 Lesson 3: Changes in the Health Dimensions during Adolescence Reference Book: Soaring with MAPEH 7, Muyot, Fritzimarie R. et al., Bright House Publishing, 2015, pages 201-220 Living with MAPEH 7, Rosenberger, Ledda G. et al., Vibal Group, Inc., 2017, pages 242-258 ########################################################### Most Essential Learning Competencies: At the end of this module, each learner should be able to: • Explain the dimensions of holistic health (physical, mental/intellectual, emotional, social, and moral-spiritual). • Analyze the interplay among the health dimensions in developing holistic health. • Practices health habits to achieve holistic health. • Recognize changes in different aspects of growth that normally happen during adolescence years. Values: • Respect for cultural, individual and role differences. • Good behavior in accomplishing assigned task. ########################################################### BPHS LM 3|P age Week 1 What’s up Patricians! Welcome to BPHS Junior High School Department. We are very happy to accommodate you all in these trying times. Enjoy your stay with us. Attaining holistic health should be everybody’s goal. At this point of your life you have many health concerns that need to be addressed. You need to develop all dimensions of your health. You also need coping skills to be able to face the challenges of adolescent life. Correct health information, a positive attitude, healthy practices and desirable coping skills will help you attain and maintain holistic health. To submit all answered activities, just take a photo of your answers and send it to my Facebook Messenger, e-mail, and/or personally dropped it in school by an Assigned Person Outside Residence (APOR). Come on guys! Let’s get things started. BPHS LM 4|P age • How to join the Google Classroom 1. Go to classroom.google.com and click sign in. Sign in with your existing google account 2. On the classes page, select your assigned classroom, click join class. 3. Enter your section code and click join: Health Class Code: • 4zaj2o2 Submission of activities will be SATURDAYS succeeding the end of every module Submission of accomplished worksheets and/or modules shall be done through different means of electronic submissions such as: e-mails and/or • fb messenger, among others. For those who do not have internet access, a set-up pick-up and drop off area will be staged in the school campus. Physical submission shall be done by parents/guardians ONLY. All physical contact shall be in compliance with the minimum health standards. BPHS LM 5|P age Pre-Test Let’s Check What You Know! ########################################################### I MULTIPLE CHOICE: Choose the letter of the best answer, write all answers on a separate paper which is provided at the end of this pre-test. 1. An example of good __________ is volunteering to do things for your community A. physical health B. emotional health C. mental health D. social health 2. Depression in older adults can be hard to detect. However, the earlier it is detected, the easier it can be to treat. Which of the following are symptoms of depression? A. Loss of energy B. Decreased interest and pleasure in usual activities C. Complaints about memory problems D. All of the above 3. An example of good __________ is getting 7-8 hours of sleep every night. A. physical health B. lifestyle C. mental health D. environmental health 4. Kean is someone who is confident and exhibits a good sense of self-esteem. These characteristics mark Kean as someone with __________. A. physical health B. emotional health C. mental health D. occupational health 5. The term __________ means the way you recognize and deal with your feelings. A. emotional health B. physical health C. mental health D. social health 6. Interacting with people face to face, via email, Skype, texting, or Snap chat are examples of which wellness dimension? A. physical health B. emotional health C. mental health D. social health 7. The term __________ means keeping clean to prevent the spread of disease. A. emotional health B. hygiene C. wellness D. social health 8. This dimension is all about utilizing your strengths in order to be successful in life. For example; Erianne realized she had exceptional cooking skills, so she decided to go to culinary school after she graduated high school. A. physical health B. emotional health C. mental health D. occupational health 9. The way you act, think, or feel that causes you to make one choice over another is your __________. A. heredity B. environment C. lifestyle D. attitude 10. Jona wants to eat better and avoid eating candy. She should do which of the following? A. bring a healthy snack with her B. avoid snack bars or vending machines C. create a written contract D. all of the above 11. Being aware of the earth and what habits can positively or negatively affect it is? A. Physical health B. Environmental health BPHS LM 6|P age 12. 13. 14. 15. C. Mental health D. Social health Ovaries produce hormones throughout the month, but once in each menstrual cycle, a female’s ovaries produce __________. A. a period B. cramps or aches C. a pregnancy D. an egg or ovum Occasionally, a boy’s body will release some fluid through the penis during the night while he is asleep (known as a nocturnal emission or wet dream). The fluid that comes out of the penis is made of __________. A. white blood cells B. urine C. sperm and seminal fluid D. adrenalin When girls mature, they begin producing mature egg (ova) cells about once a month. When boys mature, they begin producing sperm cells __________. A. once a year B. continuously C. once a month D. one time only Hormones from the pituitary gland cause a boy’s testicles to produce __________. A. sperm and hair growth B. hair growth and voice changes C. muscles and testosterone D. sperm and testosterone BPHS LM 7|P age BAGUIO PATRIOTIC HIGH SCHOOL #21 Harrison Road, Baguio City Junior High School Department SY 2020-2021 Name: ________________________________________ Grade/Sec: _______________ Pre-Test A I Post-Test B C D A I B C D 1. [ ] [ ] [ ] [ ] 1. [ ] [ ] [ ] [ ] 2. [ ] [ ] [ ] [ ] 2. [ ] [ ] [ ] [ ] 3. [ ] [ ] [ ] [ ] 3. [ ] [ ] [ ] [ ] 4. [ ] [ ] [ ] [ ] 4. [ ] [ ] [ ] [ ] 5. [ ] [ ] [ ] [ ] 5. [ ] [ ] [ ] [ ] 6. [ ] [ ] [ ] [ ] 6. [ ] [ ] [ ] [ ] 7. [ ] [ ] [ ] [ ] 7. [ ] [ ] [ ] [ ] 8. [ ] [ ] [ ] [ ] 8. [ ] [ ] [ ] [ ] 9. [ ] [ ] [ ] [ ] 9. [ ] [ ] [ ] [ ] 10. [ ] [ ] [ ] [ ] 10. [ ] [ ] [ ] [ ] 11. [ ] [ ] [ ] [ ] 11. [ ] [ ] [ ] [ ] 12 [ ] [ ] [ ] [ ] 12 [ ] [ ] [ ] [ ] 13. [ ] [ ] [ ] [ ] 13. [ ] [ ] [ ] [ ] 14. [ ] [ ] [ ] [ ] 14. [ ] [ ] [ ] [ ] 15. [ ] [ ] [ ] [ ] 15. [ ] [ ] [ ] [ ] II II Circulatory System Respiratory System Circulatory System Respiratory System __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ BPHS LM 8|P age Week 2 Unit I: Growth and Development Lesson 1: Holistic Health Growing up is exciting my dear Patricians. There are changes in your body and on how you feel and think as well as on how you deal with others. At your age, you must have noticed these changes. Can you list some of these changes? Fill the table describing the changes you are experiencing. You may use the guide words or express your answers in your own words. How I Look How I feel How I deal with others How I think I noticed that my (part of your body) ____ ____________________________________ ____________________________________ ___________________________________. I always felt _________________________ ______________________________ then. But now, I feel _______________________ ___________________________________. I liked ______________________________ ___________________________________. But now ____________________________ ___________________________________. I used to think about _________________ ___________________________________. But now ___________________________ ___________________________________. Points to Ponder When you were younger, you did not have to think much about your health. Your parents, teachers, and other caring adults looked out for your health. They made sure that you ate the right food, had regular medical checkup and immunizations, and other health practices. As an adolescent, your personal health now becomes your responsibility. Every day you make health decisions, so it is very important that you know correct health information. It is therefore, your responsibility to use health information wisely to guide your day- to-day activities. BPHS LM 9|P age Dimensions of Holistic Health A. Health and Wellness Nowadays, health focuses on wellness. It is a positive approach that includes all the dimensions of health: physical, mental, emotional, social and moral-spiritual. Health is the well-being of your body, mind, and your relationship with others. On the other hand, wellness means striving to live your life to achieve your fullest potential, making decisions, and acting in healthy ways. This include practicing positive health behaviors based on sound knowledge and healthy attitudes. You are likely to have a high degree of wellness if you have a balanced life. Being healthy means having a balance of the dimensions of health. This results in attaining holistic health. B. Dimensions of Health Physical Health Best physical health occurs when our bodies are functioning at their highest potential. This results from healthy habits such as good nutrition, an active lifestyle, regular sleep pattern, and avoiding harmful habits such as smoking, drug use, or heavy drinking means how well your body functions. It means you can carry out everyday tasks without becoming too tired. It also means you have enough energy to enjoy activities and to meet emergencies. It means developing healthful habits and avoiding destructive habits. The following are ways to promote physical health: a. Keep your body fit by exercising and participating in active games. b. Eating a well-balanced diet. c. Get adequate sleep and rest. d. Drink enough water. e. Practice cleanliness and good grooming habits. f. Get regular medical and dental checkup and treatment. g. Avoid harmful substances, such as tobacco, alcohol and drugs of abuse. Emotional Health Emotional health involves understanding and liking yourself as well as accepting and learning from your mistakes. It refers to how well you meet the demands of daily life and how you adjust to new situations. It also means expressing your happiness, love, joy and hope as well as your sadness, anger, stress and fear in healthful productive ways. You can best practice these when you: a. Face life’s problems squarely. b. Handle stress and seek help, if needed. c. Express your emotions in positive ways. d. Deal with life’s pressures and stresses in positive ways. e. Build strong communication network among family, friends and peers. BPHS LM 10 | P a g e Mental Health Mental health means being a lifelong learner by continuously wanting to learn new things and improve one’s kills. A mentally healthy person is open to new ideas and experiences that can improve personal, family, and community life. You can challenge yourself by asking questions, being open to new ideas, learning new skill, being imaginative and doing interesting mental activities, these help us to have a healthy and young at mind. The following can also be done to keep a sharp mind: a. Keep abreast of current affairs. b. Take your school work seriously and spend time in the library. c. Seek academic help if you need it. d. Become a life-long learner. Social Health Social health refers to how well you get along with other people. This can be observed when you as a member of the community, being well-integrated encourage personal growth. A supportive social network also contributes to emotional health, happiness, and helps us make healthier choices. In order to maintain a healthy social dimension, you may do the following: a. Make and keep friends. b. Play/work well with a group. c. Give and get help from others when needed. d. Communicate well and show respect and care for yourself and other. Moral-Spiritual Health Moral-spiritual health means being at peace and in harmony with yourself, others and a higher power or bigger reality. What you feel, think and say, what you believe in or values are shown in how you act. It refers to your personal beliefs, values, and faith. Spiritual wholeness is also an important contributor to good health. It brings harmony, focus, direction, and balance to our lives. These principle in which we believe drives the essence of our being. These are some examples of said principle: a. Telling the truth and showing respect are commonly accepted standards of right behavior. b. Seeking guidance from parents, teachers, religious leaders, and other responsible adults will help you in making difficult choices. c. Act according to a set of high ethical principles. d. Seek guidance from parents, teachers, religious leaders, and other responsible adults will help you in making difficult choices. You will gain respect and trust from others if you demonstrate good character. Moralspiritual health, together with the other dimensions, will help you attain holistic health. BPHS LM 11 | P a g e Environmental Health The environmental dimension is the extent to which one cares for the earth by protecting its resources. It is the ability to recognize personal responsibility for the quality of the air, water and land. The ability to make a positive impact on the quality of homes, communities, and the planet while understanding the negative effect of personal choices contributes to environmental wellness. Environmental wellness is recognizing the unstable state of the earth and the effects of daily habits on the physical environment. It consists of maintaining a way of life that maximizes harmony with the earth and minimizes harm to the environment. Tips and suggestions for optimal environmental wellness: a. Conserve water and other resources. b. Minimize chemical use. c. Renew a relationship with the earth. d. Reduce, Reuse, Recycle: reduce the amount of pollution we generate; reuse containers, bags and batteries; recycle paper, glass, aluminum, and plastic. Name: ____________________________________ Year/Sec: __________________ Activity 1 My Five Steps Think of five steps that you may do to achieve wellness. Consider all your health dimensions. Write the steps in each platform. 4 5 3 2 1 BPHS LM 12 | P a g e Lesson 2: Health Concerns During Puberty It’s helpful to understand common concerns and issues related to physical development. Being familiar with them will help prepare you to be more comfortable discussing questions and concerns together. Teen Health Word Hunt Look for the most common concerns teens have, encircle the word. [ ] POSTURE [ ] DANDRUFF [ ] CUTICLES [ ] BLEMISHES [ ] GROOMING [ ] TARTAR [ ] PLAQUE [ ] PERSPIRATION [ ] PEDICURE [ ] MOISTURIZER [ ] MANICURE [ ] LICE [ ] SCHEDULE [ ] DERMATOLOGIST [ ] DEODORANT [ ] ASTRINGENT [ ] CAVITY [ ] ANTIPERSPIRANT [ ] ACNE BPHS LM 13 | P a g e Health Concerns During Puberty A. Poor Eating Habits We all know the importance of developing healthy eating habits, and according to a new study, the earlier we develop those healthy habits, the better. Poor eating habits developed during our teenage years are likely to continue into adulthood, and those poor eating habits can increase cancer risk. The study followed a pool of adolescents between the ages of 12-16 for 10 years, examining eating, activity and weight-related variables. Researchers found that many of the teens’ behaviors, including poor diets, unhealthy weight control practices and binge eating, followed them into adulthood, signaling the need to identify at-risk teenagers and educate them on healthy eating practices before it’s too late. • • • • • Eat breakfast. Studies show that people who eat breakfast do better in school, tend to eat less throughout the day, and are less likely to be overweight. Eat whole grains (like whole-wheat bread, brown rice, and oatmeal), which provide fiber to help you feel full. Choose a variety of protein foods, like lean meat and poultry, seafood, beans, soy products, and nuts. Eat at least five servings a day of fruits and veggies. Drink fat-free, low-fat milk, or water instead of sugary drinks. B. Lack of Sleep and Rest While sleeping, the body gets a chance to rest. Although most body activities slow down while sleeping, some remain active. The pituitary gland releases more hormones, like growth hormones, when one is asleep. Body cells grow and repair themselves more rapidly during sleep. Lack of sleep during the adolescent years interferes with these processes and might interfere also with proper growth and development. Teenagers need nine to ten hours sleep each night to feel well and rested. So you should refrain from staying late at night playing computer games, watching television or just staying awake doing something. Insufficient sleep has negative effects on your growth and development. BPHS LM 14 | P a g e C. Lack of Physical Activity Physical activity is good for teenagers' health—now and for their future health. To understand the risks posed by a lack of physical activity, there is a need to understand how physical activity actually benefits teenagers. The benefits of physical activity in teenagers include promoting healthy growth and development and developing good health and fitness. Teenagers who are physically inactive and lead sedentary lifestyles do not experience the benefits of physical activity. Lack of physical activity can impair the healthy growth and development of teenagers and negatively impact on their health and fitness. Physical inactivity in adolescence can also cause numerous and long-term negative consequences by placing teenagers at risk of poor physical, social, intellectual, emotional and mental health outcomes in adulthood. D. Postural Problems You will notice a great variation in the size and shape of adolescents of the same. This variation can be a source of concern among teenagers who compare themselves with others. During the growth spurt, teenagers begin to grow at rapid rate. Teenagers who grow taller than their classmates may feel conscious about their height. Some teenagers may begin to slouch because they are not used to their new height. Others may slouch on their chairs as they study. Some girls who develop their breast earlier may also feel conscious and tend to slouch. They may develop poor posture if they continue to do this. Remember, good posture helps maintain body alignment. It also helps the bones and muscles to continue to grow properly during adolescence. E. Body Odor During the early teen years, the sweat glands become more active. When teenagers play actively or engage in sports or other physical activities, they tend to perspire profusely. If they do not know how to manage this problem, it may cause unpleasant body odor. How does this happen? Sweat glands are numerous under the arms and any bacteria under the arms may act on perspiration and cause an unpleasant body odor. If you do not practice proper hygiene, then you might have body odor. Take a bath or shower daily. Soap and water will remove bacteria and excess oil on the skin. Apply deodorant or antiperspirant daily. Be sure to bring extra clothes and change when needed. These may prevent unpleasant body odor. Dry your feet thoroughly after washing. Young people with foot odor should use cotton socks to absorb moisture and avoid wearing shoes without socks. Another tip is to use deodorant or antiperspirant on the bottom of dry feet. BPHS LM 15 | P a g e Week 3 Name: ____________________________________ Year/Sec: __________________ Activity 2 Take Actions for Your Health What health dimension/s will be enhanced if you do the following activities below? Write the letter of each activity on the appropriate circle. Be able to explain your answer. A. Read books B. Surf the internet C. Go dancing with friends D. Respect the right of others E. Say sorry when you have done wrong F. Tell the truth G. Play different sports H. Attend social gatherings I. Show your feelings in a positive way J. Consulting parents about your problems PHYSICAL HEALTH MORALSPIRITUAL HEALTH _________ _________ _________ _________ MENTAL HEALTH _________ _________ EMOTIONAL HEALTH SOCIAL HEALTH _________ _________ _________ _________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ BPHS LM 16 | P a g e Week 4 Lesson 3: Changes in the Health Dimensions during Adolescence This is something to ponder on Patricians! You may be experiencing significant changes in yourself because you are now in another stage of life—adolescence! This occurs between puberty and adulthood. Puberty is the time when you start to become sexually mature. It usually happens at the age of 10 or 11 for girls and 12 or 13 for boys. However, this is not true for everybody. Some adolescents experience puberty either ahead or later than others. Some have their growth spurt earlier and some later. Still others may experience having pimples while others may not. The age when you experience puberty is influenced by heredity, nutrition, exercise, and other environmental factors. You undergo significant changes in the health dimensions A. Physical Health Changes These are some of the general changes that happen to adolescent boys and girls during puberty: There is a rapid increase in height and weight. Boys experience this usually two years later than girls. The head, hands and feet grow faster first, then the arms and legs, and then the chest and shoulders. This is why the body of an adolescent seems to be out of proportion. Changes in circulatory and respiratory systems—The heart and lungs grow bigger and work better, so the adolescent becomes stronger and can work longer, although the increase is more in boys than in girls. Body composition—Muscles develop rapidly, although boys’ muscles grow faster than girls. Body fat increases, although the increase in girls’ body fat is more than the boys. Other changes: o There is a sudden increase in hormone production. o Bones become harder. o Sweat and oil glands become more active. BPHS LM 17 | P a g e Primary sex characteristics are changes directly related to sexual reproduction. The reproductive organs of both boys and girls grow and develop. The boys experience their first release of seminal fluid or ejaculation from the penis called spermarche. The girls experience menarche or the first release of blood and fluids from the vagina, later called menstruation. Secondary sex characteristics are changes not directly related to sexual reproduction. • • • • • The voice becomes deeper. The Adam’s apple becomes bigger. The shoulders become wider than the hips. Hair grows on the face, body and pubic area. The skin on the upper arms and thighs becomes rough. • • • Breasts develop. The hips become wider than the shoulders. Hair grows on the underarm and pubic area. B. Mental Health Changes Adolescent thinking is on a higher level than that of children. Children are only able to think logically about the concrete, the here and now. Adolescents move beyond these limits and can think in terms of what might be true, rather than just what they see is true. They are able to deal with abstractions, test hypotheses and see infinite possibilities. Adolescents experience rapid mental development. There are changes in the structure of the brain. These make it work more efficiently. • The development of their intellectual ability makes adolescents less accepting of what others say. They learn to question what others say. They try to get to the bottom of things—trying to find out what to believe in and what to doubt. • The adolescents make better decisions because they can evaluate risks and rewards better. They can sense the is advantages and dangers as well as the advantages and rewards that might happen because of their actions. They can already think well before acting as well as know the importance of planning ahead. These characteristics help adolescents make better decisions. However, adolescents take more risks than adults because they enjoy the rewards that result from their actions. • On the other hand, adolescents have a tendency to become bored with routine activities; they need to be challenged. BPHS LM 18 | P a g e B. Emotional Health Changes Adolescence is a time of emotional stress in the house as adolescents become increasingly independent and their desires often clash with their parents' requests. Adolescents are inclined to take risks, whereas their parents are interested in their safety. They tend to act impulsively, without thinking about the consequences, and they make decisions based on what feels good at the moment. Even when parents try to explain their own decisions based on their life experience and knowledge, adolescents often react emotionally without even listening to the reasons. Therefore, behavior issues and rebellion is common. However, although it's unwelcome, their defiance is necessary in order for the adolescent's unique identity to emerge. Patricians, these are additional emotional changes that may happen to you during this period. • • • • • Adolescents are more responsive to rewards and stress. Adolescents are more emotional and this makes them open to being hurt or in danger. Adolescent boys are also sexually active; therefore, they are prone to participate in risky behavior. Due to the sudden increase in the manufacture of hormones, adolescent boys become more aggressive. Adolescent girls become self-conscious because of the changes that are happening to them. These also give them a feeling of insecurity. Early maturing boys are usually taller and stronger; they have a good body image, so they are more confident, secure and independent. D. Social Health Changes Building new connections and establishing identities outside of the context of the family is a normal part of healthy development. Interacting with people outside of the family circle can teach adolescents how to maintain healthy relationships in different contexts and identify roles they can play in the broader community. Still, it is important to remember that adolescents will need support as they experience these new roles. Engaging in role-playing and rehearsing strategies modeled by peer and adult mentors may help adolescents practice cooperation, communication, problem-solving, and decision-making skills, as well as tactics to resist peer pressure. Examples of social health changes during puberty are the following: Adolescents are very self- conscious. They consider approval of friends and other adolescents or peers as very important. BPHS LM 19 | P a g e Adolescents enjoy being with friends, so they stay longer with them after school. They enjoy choosing clothes to wear; they also crave privacy. These sometimes cause conflicts between adolescents and their parents. Young adolescents choose friends who share the same interest with them. Adolescents who grow up with family members showing love, guidance and support for each other are less likely to get involved with bad company and engage in fights, vandalism, smoking, drinking, or drug sessions. E. Moral-Spiritual Health Changes Adolescents begin analyzing themselves during this stage. They try to find out who they really are and analyze their strengths and weaknesses. As a result, they understand themselves better and learn to accept and like themselves, including their weaknesses. They learn that house rules imposed by their parents are there to promote order and harmony at home. However, they are not absolute and some are negotiable as they mature. They begin to distinguish between rules that are negotiable and those that are non-negotiable. Non-negotiable rules, like smoking, are imposed because they are for their own good. During adolescence, boys and girls realize what they could become in the future. This helps them analyze what they are doing and how it could affect their future. This can be scary for some adolescents. It might create conflict between how they look at themselves now and what they want to become. Hey Patricians, if you want to learn more about puberty, just visit these YouTube videos: https://www.youtube.com/watch?v=Gf_WLrXAqIA https://www.youtube.com/watch?v=j_mFJ2d0qxQ https://www.youtube.com/watch?v=Yvw7QGytgNQ BPHS LM 20 | P a g e Healthy Habits to Achieve Holistic Health There are several things that contribute to the success of maintaining a holistic health. These include media usage, exercise, sleep hygiene, and nutrition. These are important and contribute to emotional and mental wellbeing. Media Usage Media usage is a big issue for teens like you. It is vital to place consistent limits on the time spent using media and the types of media you use, does matter. It can be easy for media to interfere with your sleeping habits, physical activity levels and other behaviors that are essential to your good health. There are some things you can do including designating media-free times. Examples would be excluding media from the dinner table, from car rides as well as making bedrooms media-free zones. Exercise Regular exercise is positive for so many reasons. It makes falling asleep easier and sets you up to sleep more deeply. Encourage yourself to be physically active at least 3 times a week. Physical activity should be a good mixture of aerobic and muscle/bone-strengthening exercises. Sleep and Rest Teens typically need about 8 to 10 hours of sleep per night, but it is common for you to get 7 hours or less each night. Keeping track of sleep patterns and schedules can help you identify if your needs more sleep. Consistency is key in making sure that your teen gets enough rest. Maintain a regular sleep schedule every day of the week, including weekends. This means going to bed at the same time and waking up at the same time. There are some things that you can do to be consistent. • Keep the bedroom at a comfortable temperature and ensure that it is quiet and dark. • Keep screens out of the bedroom as it can interrupt sleep brainwaves. • Have a consistent bedtime routine where you can have time to wind down by doing fewer stimulating activities such as reading or listening to calm music. • Avoid going to bed on an empty stomach, but also don’t go to bed on an overly full stomach. Nutrition Nutrition is very important for everyone, especially for developing teens like you. Eating a healthy breakfast in the morning and packing a lunch, is a good idea. A balanced diet of natural foods with plenty of water is best. Having small snacks throughout the day will help regulate blood sugar levels. BPHS LM 21 | P a g e There are some foods/drinks to avoid: • Caffeine, which includes soda pop, coffee, tea, energy drinks or chocolate. These should absolutely be avoided in the late afternoon and evening. • Try to limit foods like cookies, candy, frozen desserts, chips, and fries, which often have a lot of sugar, unhealthy fat, and salt. • For a quick snack, try recharging with a pear, apple, or banana; a small bag of baby carrots; or hummus with sliced veggies. • Don’t add sugar to your food and drinks. • Drink fat-free or low-fat milk and avoid sugary drinks, energy drinks, sweet tea, and some juices have added sugars, a source of extra calories. BPHS LM 22 | P a g e Name: ____________________________________ Year/Sec: __________________ Activity 3 Puberty Acrostic Poem Create an acrostic poem following these easy steps: 1. Decide what to write about. 2. Brainstorm words or phrases that describes your idea. 3. Place your brainstormed words or phrases on the lines that begin with the same letters. 4. fill the rest of the lines to create a poem. P U B E R T Y BPHS LM 23 | P a g e Post-Test Let’s Check What You Know! ########################################################### I MULTIPLE CHOICE: Choose the letter of the best answer, write all answers on a separate paper which is provided at the end of this post-test. 1. An example of good __________ is volunteering to do things for your community A. physical health B. emotional health C. mental health D. social health 2. Depression in older adults can be hard to detect. However, the earlier it is detected, the easier it can be to treat. Which of the following are symptoms of depression? A. Loss of energy B. Decreased interest and pleasure in usual activities C. Complaints about memory problems D. All of the above 3. An example of good __________ is getting 7-8 hours of sleep every night. A. physical health B. lifestyle C. mental health D. environmental health 4. Kean is someone who is confident and exhibits a good sense of self-esteem. These characteristics mark Kean as someone with __________. A. physical health B. emotional health C. mental health D. occupational health 5. The term __________ means the way you recognize and deal with your feelings. A. emotional health B. physical health C. mental health D. social health 6. Interacting with people face to face, via email, Skype, texting, or Snap chat are examples of which wellness dimension? A. physical health B. emotional health C. mental health D. social health 7. The term __________ means keeping clean to prevent the spread of disease. A. emotional health B. hygiene C. wellness D. social health 8. This dimension is all about utilizing your strengths in order to be successful in life. For example; Erianne realized she had exceptional cooking skills, so she decided to go to culinary school after she graduated high school. A. physical health B. emotional health C. mental health D. occupational health 9. The way you act, think, or feel that causes you to make one choice over another is your __________. A. heredity B. environment C. lifestyle D. attitude 10. Jona wants to eat better and avoid eating candy. She should do which of the following? A. bring a healthy snack with her B. avoid snack bars or vending machines C. create a written contract D. all of the above 11. Being aware of the earth and what habits can positively or negatively affect it is? A. Physical health B. Environmental health C. Mental health D. Social health BPHS LM 24 | P a g e 12. Ovaries produce hormones throughout the month, but once in each menstrual cycle, a female’s ovaries produce __________. A. a period B. cramps or aches C. a pregnancy D. an egg or ovum 13. Occasionally, a boy’s body will release some fluid through the penis during the night while he is asleep (known as a nocturnal emission or wet dream). The fluid that comes out of the penis is made of __________. A. white blood cells B. urine C. sperm and seminal fluid D. adrenalin 14. When girls mature, they begin producing mature egg (ova) cells about once a month. When boys mature, they begin producing sperm cells __________. A. once a year B. continuously C. once a month D. one time only 15. Hormones from the pituitary gland cause a boy’s testicles to produce __________. A. sperm and hair growth B. hair growth and voice changes C. muscles and testosterone D. sperm and testosterone BPHS LM 25 | P a g e BAGUIO PATRIOTIC HIGH SCHOOL #21 Harrison Road, Baguio City Junior High School Department SY 2020-2021 Name: ________________________________________ Grade/Sec: _______________ Post-Test A I Post-Test B C D A I B C D 1. [ ] [ ] [ ] [ ] 1. [ ] [ ] [ ] [ ] 2. [ ] [ ] [ ] [ ] 2. [ ] [ ] [ ] [ ] 3. [ ] [ ] [ ] [ ] 3. [ ] [ ] [ ] [ ] 4. [ ] [ ] [ ] [ ] 4. [ ] [ ] [ ] [ ] 5. [ ] [ ] [ ] [ ] 5. [ ] [ ] [ ] [ ] 6. [ ] [ ] [ ] [ ] 6. [ ] [ ] [ ] [ ] 7. [ ] [ ] [ ] [ ] 7. [ ] [ ] [ ] [ ] 8. [ ] [ ] [ ] [ ] 8. [ ] [ ] [ ] [ ] 9. [ ] [ ] [ ] [ ] 9. [ ] [ ] [ ] [ ] 10. [ ] [ ] [ ] [ ] 10. [ ] [ ] [ ] [ ] 11. [ ] [ ] [ ] [ ] 11. [ ] [ ] [ ] [ ] 12 [ ] [ ] [ ] [ ] 12 [ ] [ ] [ ] [ ] 13. [ ] [ ] [ ] [ ] 13. [ ] [ ] [ ] [ ] 14. [ ] [ ] [ ] [ ] 14. [ ] [ ] [ ] [ ] 15. [ ] [ ] [ ] [ ] 15. [ ] [ ] [ ] [ ] II II Circulatory System Respiratory System Circulatory System Respiratory System __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ BPHS LM 26 | P a g e References http://mygrade7health.blogspot.com/2014/05/grade-7-health-growth-and-development1.html https://www.google.com/search?q=dimension+of+holistic+health&sxsrf=ALeKk03Cyl3RQC 4SpZMHkUH3poejG9zWHQ:1593658246697&source=lnms&tbm=isch&sa=X&ved=2ahUKE wjv6r_Nx63qAhXNa94KHVqrBSUQ_AUoAXoECA8QAw&biw=1093&bih=486#imgrc=1ggUTg0DSfcSM http://mygrade7health.blogspot.com/2014/05/changes-in-health-dimensionsduring.html#:~:text=These%20are%20some%20of%20the,boys%20and%20girls%20during %20puberty%3A&text=There%20is%20a%20rapid%20increase,then%20the%20chest%20a nd%20shoulders. https://www.niddk.nih.gov/health-information/weight-management/take-charge-healthguide-teenagers https://anxietyinstitute.com/guidelines-for-holistic-health/ https://my.clevelandclinic.org/health/articles/7060-adolescent-development BPHS LM 27 | P a g e