STRESS PYSICAL

- Weak and lesser strength, easily gets cold

- Is a reaction of the body and mind to unkind and infection
or challenging life incidents such as tense - Headache
feelings, worry and discomfort. - Upset stomach, including diarrhea and
constipation
EUSTRESS - Loss of appetite
- Posive (+) Stress is beneficial in attaining - Aches, pains, tense muscles
best performance.
BEHAVIORAL
DISTRESS - Loss of appetite
- Negative (-) Stress Detrimental to - Overeating
performance. - Drug abuse
- Sleep problems
- Reckless behavior
Acute Stress - the most common form, arises
from recent, past, and foreseen difficulties, It
occurs briefly and appears in bits of thrill. How can stress can be managed

Cumulative Stress- is a series of stress that has

built up. Several individuals ignore the signs early Manage Stressor
and end up accumulating them. - An important approach to minimize stress
is to lessen stressors.
Chronic Stress- is a form of stress that is
recurring. It is a prolonged stress that is Rest and Sleep
dangerous and can lead to serve health - A very helpful way of reducing stress and
problems. relieving tension is having a good amount
of rest and sleep.

Exercise
Sources of Stress
- Exercising naturally relieves the body
1. Major Life Changes
from the effects of stress. which help the
2. Everyday Problems
body to relax.
3. Physical Surroundings
4. Other Stressors
Use Relaxation methods in coping with stress
- Numerous of relaxation methods can be
SYMTOMS of STRESS done to counter the adverse effects of
stress. like , deep breathing, Meditation,
and Visualization.
EMOTIONAL
- Nervousness, gets easily upset,
moody
- Overwhelming feeling and
sometimes uncontrollable Managing Stress through Physical Activity
experience in relaxing the mind - Coping is defined as the “capacity to
- Low-self esteem, loneliness and the respond and recover from something
feeling of being worthless stressful” (WHO 1999).

MENTAL AEROBIC
- Lack of focus - light to moderate-intensity physical activity
- Disturb mind setting that requires more oxygen than sedentary
behavior, and thus promotes cardiovascular
fitness.
ANAEROBIC
Tobacco - The most “DEADLY DRUG”
- High-intensity physical activity that is done
in a short duration of time requiring high TAR – is a harmful by product of smoking
energy cigarettes. This toxic substance is carcinogenic
and accumulates inside the respiratory system.
LIFESTYLE
- Physical activities which have been part of NICOTINE – is a toxic chemical compound that
mostly consists nitrogen, which also makes
our daily routine, which is usually light to cigarettes addictive.
moderate in intensity.
CARBON MONOXIDE – is a poisonous chemical
PHYSICAL ACTIVITY PLAY from burnt cigarette that makes the heart do
- An intense play activity that requires more work to supply sufficient oxygen in the
substantial energy expenditure body.

PLAY
- Simple and self-reflected activities with
flexible rules for the purpose of enjoyment TYPE of TABACCO SMOKE
MAINSTREAM SMOKE - Commonly known as
SPORTS “first-hand smoke” is the smoke from lit cigarette
- A physical activity requiring skill and that is both inhaled and exhaled.
physical prowess that is governed by set of
rules and regulations that is often done in SECOND-HAND SMOKE - Is a very dangerous
smoke when taken in. It is the smoke puffed out
the competition.
by smokers called environmental tobacco or “side
stream” smoke.

THIRD-HAND SMOKE – Refers to cigarette

MODIFIABLE RISK FACTOR OF LIFESTYLE offshoot which is attached to the smoker’s hair
DISEASE and clothing as well as various surfaces like
walls, floors, furniture, chairs, and toys.
- SMOKING
- POOR DIETARY HABITS Why do people start smoking?
- SEDENTARY LIFESTYLE
- Parental Role Model
- Adolescent Experimentation and
Smoking Rebellion
- It is a practice in which a substance is - Depression
burned and the resulting smoke breathed in - Limited Education
to be tasted absorbed into the blood stream. - Weight Control
- Aggressive Marketing
- Stress
Why Smoking is very Harmful? - Addiction

- Tobacco kills 5 million people yearly—one

death every eight seconds—and damages Why do people keep smoking?
nearly every organ. It contains over 4,000 - Pleasure
chemicals, including deadly toxins like - Fear of weight gain
hydrogen cyanide, methanol, benzene, and - Nicotine dependence
formaldehyde. - Use of other substances (many smokers
also use alcohol and drugs)
 POOR DIETARY HABITS SEDENTARY LIFESTYLE
Occur when the person does not follow the Occurs when an individual lacks the
principle of good nutrition ADEQUACY, recommended level of regular physical activity or
BALANCE, AND VARIETY. if he/she is physically inactive.

- ADEQUACY- refers to moderate amounts

of nutrients to maintain normal body WHAT DOES PHYSICAL INACTIVITY CAUSES
function. YOU?
- BALANCE- refers to correct combination ● Increase risk of certain cancers
of nutrients. ● Contribute to anxiety and depression
- VARIETY- refers to consumption of ● Risk factor to certain cardiovascular disease
different types of food products.
● Increase risks of having coronary heart
POOR DIETARY HABITS Lead to malnutrition, disease and obesity
resulting to: ● High blood pressure and increased
cholesterol levels
- Stress
- Tiredness Types of disease associated with unhealthy
- Sleep deprivation
- Week brain functions lifestyle
- Indigestion
- Heart problems ● Cardiovascular Disease
● Cancer
Risk of developing diseases and health problem ● Diabetes
such as: ● Chronic Respiratory Disease

- Obesity - Type-2 diabetes

- Tooth decay - Osteoporosis
Healthy lifestyle “HEALTH IS WEALTH.”
- High blood - Certain types of
pressure cancer - A healthy lifestyle is all about making one’s
- High cholesterol - Eating disorders health and well-being a priority. It is a choice
- Heart disease made by an individual, a commitment made
and stroke for his own good and that of his love ones.

WHAT ARE THE REASONS OF DEVELOPING Ways to prevent lifestyle diseases?

UNHEALTHY EATING?
- Noncommunicable disease prevention
requires an individual to follow certain
Learning from parents/guardians without healthy guidelines leading to a healthy lifestyle.
eating habits The following guidelines will lead to
A family not having meals together. healthy living habits:
Uninformed about healthy eating
Busy schedule - Eat healthy food
- Drink moderate amounts of alcohol only
Too much traveling - Manage stress
Lack of desire to eat healthy - Do daily routines of physical activity
Poverty - Do not smoke
Extreme emotional condition
Some government programs and policies to WEIGHT CONTROL
prevent and control noncommunicable - Is the process of achieving and maintaining
diseases the desired weight of an individual. The
- The DOH and its partners lead a nationwide desired weight, or the best weight, is based
lifestyle movement called on gender, height, and body frame (small,
“Pilipinas Go4Health” medium, or large). Individuals maintaining
- which aims to inform and encourage their desired weight have greater chances
all Filipinos to practice a healthy of being healthier than those who are
lifestyle by committing to physical overweight and underweight.
activity, proper nutrition, as well as
minimizing or quitting cigarette Ways to improve eating habits?
smoking and alcohol consumption.
- on all specific
REFLECT eating habits, both
The go4health program bad and good; and,
- Go smoke-free: Highlights the bad effects identify common
of smoking. Every hour, ten Filipinos die triggers for
unhealthy eating
from of lionesses related to cigarette
smoking. REPLACE - unhealthy eating
- Go slow sa tagay: Advocates the use of habits with
alcoholic drinks in moderation. healthier ones.
- Go sustansya: Aims to prevent
hypertension and cardiovascular diseases REINFORCE - it with new,
as well as obesity by campaigning for healthier eating
habits.
reduced consumption of salt, sugar, fats,
and high-calorie food.
- Go sigla: Emphasizes on regular exercise According to Center for Disease Control and
of at least three to four times a week. Prevention (CDC), improvement of eating habits
need careful approach in which one Reflects,
Replaces, Reinforces. There are various tips
available to further improve eating habits.
EATING HABITS AND WEIGHT CONTROL
Factors that can affect weight control

EATING HABITS Internal factors: are mainly body related like

genetics
- characterizes the way an individual
consumes food. It relates how, why, what
External factors: directly influence weight
and with whom an individual eat, as well as
management such as diet, physical activities, and
the way he /she gains, stores, uses, and
social setting.
discards food.
- Eating habit is likewise influenced by
FAT DIETS AND SUPPLEMENTS
culture, religion, economic status, society,
and environment. - Fad diets promise quick results with minimal
effort but quickly lose popularity once
exposed as false advertising. Any diet
claiming instant results without exercise or
calorie reduction won't effectively reduce
body fat.
-
Dietary Supplement
Fueling for Performance
- Dietary supplements support health and
- Before heavy training, an athlete needs the
diet, including vitamins, minerals, amino right kind of food that can provide the proper
acids, enzymes, and animal extracts. They fuel for his or her energy requirement.
commonly come in tablet or capsule form.
Emotional Eating
Benefits of Dietary Supplements - Is the practice of consuming large amounts
of food on response to emotions instead of
- Supplements complement nutrient intake hunger. Food is seen as a comfort, stress
and may help reduce disease risk but are relief, or reward to make them feel better.
not medicines meant to cure diseases.
Social Eating
There are any risks in taking supplements - This eating with peers just for sake of being
sociable. Peer pressure is the main reason
Taking supplements can be risky, as their why one feels compelled to consume more
active ingredients may have strong calories than what it is planned.
biological effects that harm health. Improper
intake can lead to dangerous or Distracted Eating
life-threatening outcomes, such as: - Eating while watching TV for extended
periods of time poses a serious risk to your
● Combination of supplements
health. Many do not pay attention to their
● Supplements combined with medications;
meal as they are distracted with what they
● Taking supplements in replacement of
are watching, thus they tend to eat more.
prescription medicines;
● Over dosage of certain supplements like
NUTRITION
vitamins A, D, and iron; and
● Certain supplements can be dangerous - Nutrition is a health branch emphasizing
before, during, and after surgery. the role of food in growth, development,
and disease prevention.
- Proper nutrition requires a balanced mix
of nutrients, as deficiencies or excesses
can cause illness.
PROPER NUTRITION FOR EXERCISE
NUTRIENTS
EATING - Important food substances that help our
- Is part of our daily routine. We eat body function properly.
food to increase our energy, to - It provides energy and facilitates growth
replenish our strength, and to power and repair of cells.
of minds to think more clearly to - There are six types of nutrients: water,
protein, carbohydrates, fats, vitamins and
handle problems. minerals.
- Is important but we must learn to
manage it properly.
Macronutrients
- such as carbohydrates, fats, proteins, and
4 types of Eating
water are required by the body in large
● Fueling for Performance
amounts.
● Emotional Eating
Micronutrients
● Social Eating
● Distracted Eating - such as vitamins and minerals are only
needed in very little amounts.
 The following are consequences of poor
nutrition:
Meat/Fish/Chicken/Eggs 1. Poor Performance.
● Iron, Zinc, Vitamin B Carbohydrates, fats, and protein
● Protein, Iron, Zinc provide the body big amounts of
● Folate, Vitamins A,E & Iron energy for exercise and
competition.
Rice/Bread/Corn 2. Long Recovery. Exercise results in
● Carbihydrates, Protein, minerals-Zinc minor muscle damage.
● Vitamin B, Zinc, Iron
● Protein, Iron, Vitamins, Minerals, Fat 3. Immune Suppression. Prone to
getting infections more frequently
and those infections may be more
Milk
severe.
● Protein, Fat, Carbohydrates, Vitamins A and
B12 4. Weight Changes. Exercise and
diet modification is used to alter
Fruits &Vegetables weight.
● Vitamins and Minerals
● Water

GOODLUCK! <3
Before Exercise
- Pre-exercise meals fuel performance,
ideally eaten 3–4 hours before activity. High
carbohydrates boost blood glucose and
glycogen, while moderate protein aids
recovery. Meals should be low in fat and
fiber to avoid digestive issues..

During Exercise
- Proper food intake during exercise boosts
endurance, performance, and energy by
supplying glucose to muscles. The amount
needed varies with exercise duration.

After Exercise
- It is very important to eat after exercise to
reload the body’s glycogen supply. The
amount of food and time depends on the
duration and intensity of the exercise and
the schedule of the next exercise session.

Carb loading or “carbo loading” is a strategy

used by runners to maximize carbohydrate intake
for muscle energy storage in preparation for a long
run or race.