Physical Education

PHYSICAL EDUCATION 11
Eat Right for a Healthy Life

Four Types of Eating That You Should Know:
Eating is important. We need to eat for us to perform well. In

this lesson, we will learn that people have different eating
habits.
Fueling for Performance - Athletes follow a structured

diet for good body composition, athletic performance,
and recovery. They eat a balanced diet of
carbohydrates, protein, fats, minerals, and vitamins to
be effective in their performance.
Emotional Eating - It is habitually consuming

large amount of food in response to emotions
instead of hunger. Food is seen as a source of
comfort, stress reliever, or reward to make one
feel better.
Social Eating - This is eating with peers just

for the sake of being sociable. Peer
pressure is the main reason why one feels
compelled to consume more calories than
what is planned.
Distracted Eating – People who spend more time

eating while watching TV is prone to being
overweight, obese, and increased risks to diseases
like diabetes and hypertension. Too much
TV-watching and making it part of one’s lifestyle is
unhealthy because it makes a person spend less
time in doing physical activities.
Managing Stress through
Physical Activity
Stress and its Characteristics
● In the daily challenges of life, individuals often encounter

discomfort—circumstances and events that disturb one’s physical,
mental, and emotional states.
● The body’s response to the discomfort it experiences is called stress.
Stress is the body’s way of reacting to an external stimulus such as a
discomfort.
● It activates the sympathetic nervous system, which brings about a
fight or flight response wherein cortisol and adrenaline is released
into the bloodstream.
● These hormones stimulate your heart to pump faster, making your
blood pressure rise. Your muscles start to contract, your breathing
quickens, and your senses become more sensitive.
Symptoms of Stress
Emotional
● Nervousness, gets easily upset, moody.
● Overwhelming feeling and sometimes uncontrollable experience in relaxing
the mind.
● Low-self esteem, loneliness and the feeling of being worthless.
Mental
● Lack of focus
● Disturb mind setting
Physical
● Weak and lesser strength, easily gets cold and infection
● Headache
● Upset stomach, including diarrhea and constipation Loss of appetite
● Aches, pains, tense muscles
● Sleeplessness
Coping with Stress
through
Physical Activity
Many of the physical symptoms of stress can
be managed through physical activity.
● Physical activity is defined as any bodily movement that works your

skeletal muscles and physical skills, that requires strength and energy
expenditure.
● This includes any motion performed throughout the day. Walking,

running, dancing, swimming, yoga, and gardening are a few examples
of physical activity.
Types of Physical Activity:
1. Aerobic - light to moderate-intensity physical activity that requires more
oxygen than sedentary behavior, and thus promotes cardiovascular fitness
and other health benefits (e.g., weight bearing exercises like jumping rope,
cycling, swimming, running playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration

of time requiring high energy. Anaerobic activities are strength-base
activities in the absence of oxygen (e.g., sprinting during running,
swimming, or cycling) requires maximal performance during the brief
period.
Types of Physical Activity:
3. Lifestyle - physical activities which have been a part of our daily routine (e.g.,
walking, climbing stairs, sweeping or raking the yard), which is usually light to
moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial energy
expenditure (e.g. playing tag, jumping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose of
enjoyment.
6. Sports - a physical activity requiring skill and physical prowess that is

governed by set of rules and regulations that is often done in a competition.
There are two categories of sports: individual and team.
Physical Activities
Mechanism in Coping
with Stress
Keeping your body physically active can help improve overall
disposition, increase the release of endorphins and offer meditation-like
qualities. Exercise can also reduce the fight or flight response often
triggered by stress.
Mood Booster
Engaging in physical activity can improve moods and make us feel
better, increasing self-confidence, thus reducing stress. Exercise can
also improve our quality and ability to sleep, resulting in a fully rested
body which can definitely have a positive impact on our overall
disposition and cognitive function.
Endorphin Release
Participating in physical activity can result in an increase in

endorphin levels. Endorphins are chemicals or neurotransmitter
hormones that are secreted from the brain and nervous system. It
activates the body’s opiate receptors thus it has analgesic
properties that can make you feel good. It also gives a person the
feeling of achievement and being in control.
Mind Stimulator
Exercise can be a form of meditation. While involved in an

engrossing physical activity, we may find that we are
concentrating strictly on the physical work. We tend to forget
the problems and worries you have at present. With this, our
mind is somehow freed and stimulated to work and find
solutions to our stress.
Reduction of Fight or Flight Response Stress,
Either big or small, activates our flight or fight response and

in doing so, deluges our body with different hormones
including cortisol, adrenaline, and noradrenaline.
Over-secretion of these hormones is brought about by
stress, thus must be controlled and returned to normal
state.

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PHYSICAL EDUCATION 11

Eat Right for a Healthy Life

Eating is important. We need to eat for us to perform well. In

Fueling for Performance - Athletes follow a structured

Emotional Eating - It is habitually consuming

Social Eating - This is eating with peers just

Distracted Eating – People who spend more time

● In the daily challenges of life, individuals often encounter

● Physical activity is defined as any bodily movement that works your

● This includes any motion performed throughout the day. Walking,

2. Anaerobic - high-intensity physical activity that is done in a short duration

6. Sports - a physical activity requiring skill and physical prowess that is

Participating in physical activity can result in an increase in

Exercise can be a form of meditation. While involved in an

Either big or small, activates our flight or fight response and

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