Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
PHYSICAL
EDUCATION AND HEALTH
Module 3
Optimizing Energy System (Nutrition, Hydration and Relaxation)
Lesson 1 – Getting Refreshed: Your Food and You
WHAT I KNOW
Pre-Test
1. B
9. B
2. A
10. B
3. C
11. C
4. A
12. D
5. D
13. D
6. D
14. C
7. A
15. D
8. C
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
WHAT`S NEW
Activity 1: LET’S GO, LET’S GROW, LET’S GLOW
Food
1. Corn
Group
Go
Food
6. Malunggay
Group
Glow
2. Orange
Glow
7. Banana
Go
3. Fish
Grow
8. Squash
Glow
4. Egg
Grow
9. Mango
Glow
5. Rice
Go
10. Milk
Glow
WHAT`S MORE
Activity 2: WHAT I EAT TODAY
Meal Snack and
GO
GROW
GLOW
Bread
Eggs
Banana
French Fries
Cheese
Orange
Rice
Beef
Okra
Beverages
Breakfast
Morning Snack
Lunch
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Afternoon Snack
Dinner
After Dinner
Grade 12 – STEM B
Date: 06/03/2021
Potato Chips
Milk
Apples
Rice
Chicken
Eggplant
Oatmeal
Milk
Apple
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Activity 3: ANG AKING PINGGAN
Grade 12 – STEM B
Date: 06/03/2021
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
WHAT I HAVE LEARNED
Importance of a Balanced Diet
Eating a healthy diet is all about feeling great, having more energy, improving your health,
and boosting your mood. Good nutrition, physical activity, and healthy body weight are essential
parts of a person’s overall health and well-being. There’s no questioning the importance of healthy
food in your life. Unless you maintain a proper diet for a healthy body, you may be prone to
diseases, infection, or even exhaustion. The importance of nutritious food for children especially
needs to be highlighted since otherwise they may end up being prone to several growth and
developmental problems. Some of the most common health problems that arise from lack of a
balanced diet are heart disease, cancer, stroke, and diabetes.
Being physically active manages many health problems and improves mental health by
reducing stress, depression, and pain. Regular exercise helps to prevent metabolic
syndrome, stroke, high blood pressure, arthritis, and anxiety.
WHAT I CAN DO
As a student, I will keep myself healthy by eating fruits and vegetables, observant a diet,
sleeping on time, having regular exercise, drink many waters, and eating healthy foods. ingestion
healthy foods may be a heap useful keep our health. after we say healthy foods, we must always
keep one's distance with salty foods, food with uncountable preservatives and seasonings, fatty
foods and etc. since this sort of food can cause us to risk our health inflicting organ failures and
trigger diseases. Also, it's necessary to look at a balanced diet since our body desires adequate
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
nutrients so as to perform well. Sleeping on time or meeting the specified range of sleep is
additionally useful since this is able to plenty enough time for our body to rest and recover. Having
everyday exercising additionally enables us in making us healthful.
I will introduce to my family the “Pinggang Pinoy” as a food guide using a food plate
model to show the recommended proportion by food groups in every meal, intended specifically
for healthy Filipinos. Individuals with specific health conditions should consult a registered
nutritionist-dietitian or any healthcare provider regarding their energy and nutrient needs. This
food guide also promotes a physically active lifestyle and encourages Filipinos to eat less salty,
fried, fatty and sugar-rich foods to prevent chronic diseases.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
PHYSICAL
EDUCATION AND HEALTH
Module 3
Optimizing Energy System (Nutrition, Hydration and Relaxation)
Lesson 2 – Quenching Your Thirst
WHAT`S NEW
ACTIVITY 1: WATER PLEASE
Many nonwoody plants rely almost exclusively on water pressure, or turgor, within their cells to
keep them erect. However, plants are constantly losing water through small openings in their
leaves (called stomata) in a process known as transpiration. While transpiration is vital
for photosynthesis and helps transport nutrients from the roots to the rest of the plant, the vast
majority of the water absorbed by the roots is lost through this process. On a hot, dry day (or after
several days with no rain or watering), transpiration causes more water to be lost than is coming
in, and the water balance within the plant can get thrown off. The dehydrated collapsing cells in
the leaves and stems can no longer remain erect, and the plant begins to wilt. Interestingly, wilting
also serves to reduce water loss, as the drooping leaves expose less surface area to the sun's
evaporative rays. Most plants recover quickly when given water, though prolonged dehydration
can be fatal or cause leaf death.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
WHAT`S MORE
ACTIVITY 2: OMG!
Time
Hydration Status
Intervention
4:00 am
Hydrated
Drink one glass of water
5:00 am
Hydrated
Drink one glass of water
6:00 am
Well Hydrated
Drink three glass of water
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
4:00 am
Well Hydrated
Drink two glass of water
5:00 am
Hydrated
Drink one glass of water
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
6:00 am
Grade 12 – STEM B
Date: 06/03/2021
Hydrated
Drink one glass of water
As a student, what I can do to keep hydrated is of course by drinking 8to10 glasses of wat
er everyday. I'll make my family realize that water is really important and that we should keep ou
rselves hydrated. Our bodies are around 60% water, and keeping the right mix of water and
electrolytes, helps our different systems to work properly. Water is needed for the proper
functioning of any mechanism in our bodies. The act of letting your body ingest water or another
substance is known as hydration. We are both aware that water is beneficial to our health and that
we must drink enough to remain hydrated. Keeping hydrated, though, can be problematic for many
people. I learn from this activity The importance of hydration, drinking enough water each day is
crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections,
deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves
sleep quality, cognition, and mood.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
ACTIVITY 3: YOU ARE THE WATER OF MY LIFE
The Importance of Water in Our Life
A pale, transparent, unscented, tasteless liquid that is important in life is known as water.
A water molecule has three atoms which include two hydrogen atoms and one oxygen atom. You
can remember this by H2O. All known forms of life need water. Humans drink water which has
qualities compatible with the human body. Around seventy percent of the World’s surface is
secured with water and the seas hold around ninety-six percent of all earth’s water. Water also
comes in three forms that are liquid, vapor, and solid. Water is important for the body because our
body uses water in all its cells, organs, and tissues. Water in the body have many functions that
include regulating body temperature, lubricating joints, carrying nutrients and oxygen to cells,
protecting body organs and tissues, helps to dissolve minerals and other nutrients to make them
accessible to the body, and helps to prevent constipation. The human body loses water through
breathing, sweating, and digestion, so it important to rehydrate the body by intaking fluids and
eating foods. The human body can go eight to ten days without water. The body needs nourishment
and water to survive. Research shows at least sixty percent of the adult body is made of water and
every living cell in the body needs water to continue working. The human body has loads of
important jobs and it needs water to do a significant number of them. For example, our blood
which contains a huge amount of water passes oxygen to all the cells of the body, and without
oxygen those tiny cells would die, and the body would stop working. Most water moves through
the body by osmosis. Taking water in and rehydrating the cells is known as osmosis. Osmosis
takes the fluid and liquid the body needs, then returns to the bladder or intestinal tract by reverse
osmosis to excrete toxins, waste and unneeded fluids. Although we drink water to survive water is
also important to our body because we need it to cook healthy meals. Most bacteria do not live
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
above 120°F, and as we increase the temperature, we kill more of them. At 102°F most bacteria
can no longer reproduce.
WHAT I HAVE LEARNED
Drinking enough water each day is crucial for many reasons: to regulate body temperature,
keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning
properly. Being well-hydrated also improves sleep quality, cognition, and mood. Water is very
important to the human body. Every one of your cells, organs and tissues use water to help with
temperature regulation, keeping hydrated and maintaining bodily functions. In addition, water acts
as a lubricant and cushions your joints. Drinking water is great for your overall health. According
to the CDC everyone should drink water daily. Water and Your Heart Health: Drinking water is
very good for your heart. Your heart is working continually to pump 2,000 gallons of blood
throughout your body a day. By drinking water and keeping hydrated, you are helping your heart
do its job. Your heart Is able to pump blood more easily when hydrated (consuming more water
than you are losing) and allows the rest of the muscles in your body to work much better. Drinking
water keeps you from becoming dehydrated; a condition that can cause confusion, mood change,
overheating, constipation, and other symptoms. The CDC (Center for Disease Control)
recommends, to decrease your risk of becoming dehydrated, that you have a drink with every meal,
and drink whenever you are thirsty. An easy way to determine if you have had enough water is to
check your urine. If it’s a darker yellow, you need more water. If it’s a pale yellow or clear you’re
doing great.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
WHAT I CAN DO
As a student, what I can do to keep hydrated is of course by drinking 8to10 glasses of wat
er everyday. I'll make my family realize that water is really important and that we should keep ou
rselves hydrated. Our bodies are around 60% water, and keeping the right mix of water and
electrolytes, helps our different systems to work properly. Water is needed for the proper
functioning of any mechanism in our bodies. The act of letting your body ingest water or another
substance is known as hydration. We are both aware that water is beneficial to our health and that
we must drink enough to remain hydrated. Keeping hydrated, though, can be problematic for many
people. I learn from this activity The importance of hydration, drinking enough water each day is
crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections,
deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves
sleep quality, cognition, and mood.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
PHYSICAL
EDUCATION AND HEALTH
Module 3
Optimizing Energy System (Nutrition, Hydration and Relaxation)
Lesson 3 – Sleep Tight, Wake Up Right
WHAT`S NEW
ACTIVITY 1: GOOD NIGHT
I prefer side sleeping, to avoid neck and back pain. I Sleep on whichever side feels most
comfortable, Sleeping on your side can promote good digestion, help reduce snoring. Trusted
Source, prevent heartburn, and possibly even boost brain health. For healthy cognitive function,
your brain needs to remove waste on a regular basis. It usually takes out the trash, so to speak,
while you sleep. Our sleep position matters to our health. It affects everything from the brain to
the gut. Left-side sleeping has the most expert- and science-backed health benefits. Although our
bodies appear largely symmetrical, our organ placement makes us asymmetrical internally. How
we rest influences the way our systems direct and process waste — which should be part of our
overall health aspirations.
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
WHAT`S MORE
ACTIVITY 2: WHAT TIME IS IT
DAY
-
TIME OF GOING
TIME OF WAKING
NUMBER OF
TO BED
UP
HOURS
SUNDAY
9:30PM
7:30AM
10
MONDAY
10:00PM
6:00AM
8
TUESDAY
9:00PM
7:00AM
10
WEDNESDAY
10:30PM
8:30PM
10
THURSDAY
11:00PM
8:00AM
9
FRIDAY
11:00PM
8:00AM
9
SATURDAY
11:30PM
8:30PM
9
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
ACTIVITY 3: SWEET DREAMS
Sleep is one of the most essential and inevitable things that we have to do in our lives.
Whether you eat food or drink water, sleep is inevitable because it’s what the body does naturally.
Sometimes it can be tough to get a full night’s sleep, but it is imperative to try.
We can deny nothing about the fact that there are three things we need to improve our lives
– a good diet with tones of nutrition, an exercise routine, and, of course, a good night’s sleep every
day. These are the three things that are very imperative in our lives to inculcate and follow.
Sleeping well has impressive health benefits, such as improving our cardiovascular health and
preventing obesity, which even come a lot of other problems. A balanced diet filled with nutritious
foods helps us remain fit and healthy, and a good exercise plan will be good for the same, too.
Sleeping enough also helps us out with our strength and performance during exercise. Thus, it is a
good cycle that we should create for ourselves.
There are several benefits of getting a good sleep at night. It helps you maintain your body
weight so that you do not become obese and add to this; there’s also the fact that people who sleep
well at night often eat less than those who don’t, which also helps with the weight. Getting
adequate sleep also increases your productivity by making you feel more energetic and giving you
the time, you need to rest. It also helps our lives be in a good mood, and good sleep puts a person
in a good mood. Sleeping enough also allows our minds to function correctly and in a better way.
Thus, we can think better, and we also have a better memory power upon sleeping enough.
Getting adequate sleep is incredibly vital to our mental health and physical well-being. If
we do not get enough sleep, we might get burnt out and not be able to carry out our lives in the
way that we should be able to. Without the ability to do this, life can become painful and full of
Jannah Mae N. Dalaay
Teacher: Mr. Raymund Nuada
Grade 12 – STEM B
Date: 06/03/2021
difficulties that may become complex over time. Thus, we must all take the initiative in our own
lives to sleep on time and wake up on time to prevent any mental or physical blockages and
hindrances.
WHAT I HAVE LEARNED
Hydration and relaxation are highly important in life. Hydration, whenever we do
recreational activities, our bodies sweat off in order to maintain our internal temperature. Because
of that, our body releases water to cool down. Therefore, we need to hydrate ourselves by drinking
enough water to replace this water. Also, hydration can help us our body do the following: regulate
body temperature, keep our joints lubricated, prevent infection, deliver nutrients throughout the
body improve mood and cognition of body. Relaxation reduces stress and helps us prevent mental
conditions like depression, anxiety and others. It also helps us lower our heart rate, reduce muscle
tension and other body pains.
ASSESSMENT
POST-TEST
1. B
6. D
11. C
2. A
7. A
12. D
3. C
8. C
13. D
4. A
9. B
14. C
5. D
10. B
15. D