Pe and Health Module 1

PE & HEALTH 11 MODULE 1-Lesson 1
LESSON 1: Mental Health
PE & HEALTH 11
2nd Sem Module 1: Mental Health, Health Habits, and Exercise
ETIC DIVISION
Name: Section:
Lesson 1:
Mental Health, Health Habits, and Exercise
February 7-11, 14-18, 2022
Deadline: February 20, 2022
Learning Objectives
1. Identify and apply positive health strategies to deal with issues such as stress,
anxiety, depression, and eating disorders.
“The Lord made man upright in the beginning. He was created with a perfectly balanced mind, the size and
strength of all its organs being perfectly developed. Adam was a perfect type of man. Every quality of mind was
well proportioned, each having a distinctive office, and yet all dependent one upon another for the full and proper
use of any one of them.—Testimonies for the Church 3:72 (1872)”.
What is mental health in your own words?
Mental health is having a good way to deal with your feelings and how to enjoy life, even
when things are hard.
Prepared by: Shiela Ann S. Valencia Page 1 of 6

1. How is mental-emotional health different from mental illness?
Mental health is about emotion, thoughts and feelings, ability to solve problems and
overcome difficulties, social connections, and understanding of the world around us.
While, mental illness is an illness that affects the way people think, feel, behave, or
interact with others.
2. What are the developing physical problems of a person from the mental health
factors?
Includes diabetes, heart disease, weight gain or weight loss, gastrointestinal

problems, reduction in immune system efficiency, and blood biochemical
imbalances.
Mental-emotional health and physical health affect each other. People with physical health
problems often experience anxiety or depression that affects their recovery and overall
well-being. According to Health Canada (“Mental Health—Mental Illness”), mental health
factors can increase the risk of developing physical problems such as:
• diabetes
• heart disease
• weight gain or weight loss
• gastrointestinal problems
• reductions in immune system efficiency
• blood biochemical imbalances
This lesson defines mental health and discusses how exercise and other healthy lifestyle
practices can positively affect mental health. Students learn about ways to help
themselves or to seek help when dealing with their feelings and emotions from day to day.
As indicated by Health Canada (“Mental Health—Mental Illness”), most people will likely
experience feelings of isolation, loneliness, sadness, stress, or disconnection from things
during their lifetime. These feelings are often short-term, normal reactions to difficult
situations, such as the death of a loved one, the loss of a job, a romantic breakup, or a

sudden change of circumstances. Learning to cope or deal with these “ups and downs” or
the good and bad times is part of life.
What Is Mental or Emotional Health?

Mental wellness, or good mental health, “is feeling, thinking, and interacting in ways that
help you enjoy life and deal effectively with difficult situations” (Manitoba Healthy Schools).
Good mental health, more recently referred to as mental wellness, is not just the absence
of mental health problems. Although different cultures have differing expectations for
health, many of the following characteristics are likely to be present in individuals with
good mental health in many cultures:
• sense of well-being and satisfaction
• ability to enjoy life, to laugh, and to have fun
• ability to deal with life’s stresses and to bounce back from adversity
• participation in life to the fullest extent possible, through meaningful activities and
positive relationships
• capacity to change, grow, and experience a range of feelings, as life’s
circumstances change
• sense of balance in own life between solitude and sociability, work and play, sleep
and wakefulness, rest and exercise, and so on
• self-care that attends to the needs of the whole person—mind, body, spirit,
creativity, intellectual development, health, and so on
• ability to care for others
• self-confidence and good self-esteem
Why Is Mental-Emotional Health Important?
Our minds are not separate entities from the rest of us. When we are distressed, our
physical health is also affected negatively, and our spirits decline. Many physical
conditions are actually rooted in a state of mind (psychosomatic illness), or in a history of
stress that has never been balanced. Hence it is important to take care of the body, mind,
and spirit.
What Is Mental Illness?

Mental illness, by definition, is quite different from everyday feelings and reactions to
difficult situations. People who suffer from a mental illness may experience a serious
disturbance in thinking, mood, or behaviour, which may have an impact on their ability to
function effectively over a long period of time. Mental illness may affect people’s ability to
cope with the simplest aspects of everyday life. Many people need help in regaining
balance in their lives.
Healthy Lifestyle Practices

Examining healthy lifestyle practices or coping mechanisms to deal with everyday living is
an important part of developing mental-emotional health. The engagement in healthy
lifestyle practices contributes to both the quality and duration of life. The health habits or
healthy lifestyle practices explored in the following Suggestions for Instruction/Assessment
can significantly affect a person’s life.
Effect of Exercise on Mental Health

As a result of exercise, the body releases different chemicals that affect the brain. One
group of chemicals is called endorphins. During exercise, the release of the beta-
endorphin by the pituitary gland increases and produces an analgesic effect on the body
as well as a feeling of elation or euphoria. In his article “Exercise is a State of Mind,” Miller
states that “for several decades we’ve known about one effect of exercise on the brain, the
‘endorphin high’ that makes us feel good during and right after exercise” (48). He goes on
to say that more recent scientists have discovered some longer-lasting effects of exercise
on the brain, such as:
• decreased anxiety
• reduced depression
• improved ability to cope with stress
• raised self-esteem
• improved mood
• improved sleep
• increased cognition (mental functions such as the ability to think, reason, and
remember)

With exercise, several biological changes occur that make nerve cells more active or
increase the ability of neurons to communicate with one another. The way this works is
that the exercise fuels the body with blood, which carries energy and oxygen to the brain,
which in turn tells the body to produce more proteins called neurotrophic factors or growth
factors. These substances stimulate nerve cells to grow and connect with one another
(neuroplasticity) or to develop new nerve cells (neurogenesis). The hippocampus, a
seahorse-shaped region in the temporal lobe of the brain, is involved in regulating mood
and storing memories. Studies have shown that “exercise caused an increase in the
production of neuropeptide Y (NPY) in the hippocampus . . . [and] induced an increase in
brain-derived neurotrophic factor (BDNF) in the same region. These two proteins—NPY
and BDNF—are important prerequisites for nerve growth and survival” (Miller 49). These
proteins can be thought of as the “fertilizers” for the brain. BDNF is a natural substance
that enhances cognition by boosting the ability of neurons to communicate with one
another.
The release of other chemicals such as serotonin, dopamine, norepinephrine, melatonin,
and insulin are also affected by exercise, which in turn can affect mental and emotional
health. Because activities such as going for a walk or a run, shooting baskets,
skateboarding, participating in a sport, or doing yard work can contribute to better
functioning of the mind and the body, exercising is a healthy lifestyle practice for everyone
to do every day.
OR
1. From the characteristics of a person with good mental health above, what are the
things that you think you already have? You can just list down 3 to 5 characteristics
and explain why you chose it.
a. Sense of well-being and satisfaction – I am living my life with happiness,

engagement, and meaning. In other words, I feel good about what’s happening
in my life, I feel a sense of connection to others around me.
b. Ability to deal with life’s stresses and to bounce back from adversity – I accept
that there are events that I cannot control. I set limits appropriately and say no
to request that would create excessive stress in my life. I learn to manage my
time more effectively. I make time for hobbies and interest.

c. self-care that attends to the needs of the whole person—mind, body, spirit,
creativity, intellectual development, health, and so on - I write journal. I eat
three times a day. I reflect on what I am grateful for each night. I take up a
relaxing hobby.
2. Why is it important to understand the effect of exercise in our mental health? Explain
your answer in 5 to 7 sentences only.
To know what exercise should we perform. To discover what are the benefits of
exercise in our mental health. To experience how exercise clear our body and mind.
To avoid acquiring physical and mental problems.
No evaluation.

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PE & HEALTH 11 MODULE 1-Lesson 1

LESSON 1: Mental Health

2nd Sem Module 1: Mental Health, Health Habits, and Exercise

What is mental health in your own words?

Prepared by: Shiela Ann S. Valencia Page 1 of 6

1. How is mental-emotional health different from mental illness?

Includes diabetes, heart disease, weight gain or weight loss, gastrointestinal

Prepared by: Shiela Ann S. Valencia Page 2 of 6

What Is Mental or Emotional Health?

Prepared by: Shiela Ann S. Valencia Page 3 of 6

Healthy Lifestyle Practices

Effect of Exercise on Mental Health

Prepared by: Shiela Ann S. Valencia Page 4 of 6

a. Sense of well-being and satisfaction – I am living my life with happiness,

Prepared by: Shiela Ann S. Valencia Page 5 of 6

Prepared by: Shiela Ann S. Valencia Page 6 of 6

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