OBJECTIVES

At the end of the lesson, the students should

be able to:

a. define briefly health and wellness;

b. state the characteristics of a physically educated
person;
c. create a sample health and wellness program.
INSTRUCTIONS: State one (1) difference between health and wellness and one (1) relationship or similarities
they had. Write it inside their respective circles. Print & submit this slide with your answers. (15 points)

HEALTH WELLNESS
RELATIONSHIP
The state of complete Wellness is defined as a dynamic
process of becoming aware of and
physical, mental, and making conscious choices toward a
social well-being and not more balanced and healthy lifestyle.
merely the absence of It includes learning new life skills
disease, or infirmity. that address both the positive and
negative aspects of human
existence. Over the past decade,
the concept of wellness has
expanded into seven (7)
dimensions. These dimensions are
illustrated in the SPECIES model.
 7 DIMENSIONS OF WELLNESS
(CRMC, 2018)

The process of creating and maintaining healthy relationships through the

choices we make.

The process of making choices to create flexible, fit, energetic, strong

bodies.

The process of accepting our worth, creating, recognizing, and

expressing our feelings, and talking to ourselves in healthy ways.

The process of making and maintaining choices related to work

S.P.E.C.I.E.S which include choosing a job for which we are well-suited, well-
MODEL trained, and from which we gain satisfaction.

The process of using our minds to create a greater understanding

and appreciation of the universe and ourselves.

The process of making choices which will contribute to sustaining or

improving the quality of life in the universe.

The process of discovering meaning and purpose in life, and demonstrating

values through behaviors.
 SOCIAL PHYSICAL
1. Cultivate a healthy relationships. 1. Exercise daily to enhance cardiovascular endurance,
muscular strength and flexibility.

2. Strengthen current friendships. Contact an old 2. Get adequate sleep.

friend or discover new friendships.
3. Learn to recognize early signs of illness and prevent
3. Get involved. Join a club, travel, visit friends diseases.
and family, engage in intergenerational
experiences. 4. Practice safe sex, if sexually active.

4. Contribute to your community. 5. Eat a variety of healthy foods and control meal
portions.
5. Communicate your thoughts, feelings, and
ideas. 6. Use alcohol in moderation if at all.

7. Quit smoking or continue to refrain from smoking and

protect from second-hand smoke.

8. Strive to reach and maintain a healthy weight.

 EMOTIONAL CAREER
1. Tune-in to your thoughts and feelings and express
1. Explore a variety of career options.
them.

2. Cultivate an optimistic and positive attitude. 2. Create a vision of your future.

3. Choose a career that suits your

3. Seek and provide support to family and friends.
personality, interest and talents.

4. Practice time management skills. 4. Be open to change and learn new skills.
Participate in the paid or unpaid workforce.
5. Practice stress management techniques.
5. Volunteer!
6. Discover your specific anxieties and stress relievers.

7. Coping through peer counseling, stress

6. Improve a skill, or teach one to others.
management, humor/laughter and personal histories.

8. Accept and forgive yourself.

 INTELLECTUAL ENVIRONMENTAL SPIRITUAL
1. Stop junk mail. 1. Explore your spiritual core/faith.
1. Take a course or workshop.

2. Conserve water and other

2. Spend time alone/meditate regularly.
resources.
2. Learn or perfect a foreign language.
3. Minimize chemical use. 3. Be inquisitive and curious.

3. Seek out people who challenge you

intellectually. 4. Renew a relationship with the 4. Be fully present in everything you do.
earth.

4. Read, try journaling, painting or joining 5. Listen with your heart and live by your
a theater company. 5. Reduce, Reuse, Recycle: reduce principles.
the amount of pollution we generate;
reuse containers, bags and batteries; 6. Allow yourself and those around you
5. Attend museums, exhibits, and theater. recycle paper, glass, and plastic. the freedom to be who they are.

7. See opportunities for growth in the

6. Start a game or puzzle with a friend. challenges of life brings you.
“ Wellness is simply being happy.
Wellness is about how we live our
lives with contentment and

”
fulfillment.
INSTRUCTIONS: Health and wellness should go hand on hand. What do you think is the
importance of it to your life as a son or daughter? Write a 2-3 sentences in the space below.
Print and submit this slide with your answer. (5 points)

“
”
Source: Outcomes of Quality Physical Education Programs (1992) with permission from the National Association for Sport and Physical Education
(NASPE), an association of AAHPERD, 1900 Association Drive, Reston, VA 20191-1599.

A. Has learned skills necessary to perform a variety of physical activities:

1. moves using concepts of body awareness, space awareness, effort, and
relationships
2. demonstrates competence in a variety of manipulative, locomotor, and
non-locomotor skills
3. Demonstrates competence in a variety of manipulative, locomotor, and
non locomotor skills performed individually and with others
4. Demonstrates competence in many different forms of physical activity
5. Demonstrates proficiency in a fer forms of physical activity
6. Has learned how to learn new skills.
7. Assesses, achieves, and maintain physical fitness.
8. Designs safe personal fitness programs in accordance with
principles of training and conditioning.
9. Participates in health-enhancing physical activity at least three
times a week.
10. Selects and regularly participates in lifetime physical activities.
11. Identifies the benefits, costs, and obligations associated with
regular participation in physical activity.
12. Recognizes the risk and safety factors associated with regular
participation in physical activity.
13. Applies concepts and principles to the development of motor skills
14. Understands that wellness involves more than being physically fit.
15. Knows the rules, strategies, and appropriate behaviors for selected
physical activities.
16. Recognizes that participation in physical activity can lead to
multicultural and international understanding.
17. Understands that physical activity provides the opportunity for
enjoyment, self-expression, and communication.
18. Appreciates the relationships with others that result from
participation in physical activity.
19. Respects the role that regular physical activity plays in the pursuit of
life-long health and well-being.
20. Cherishes the feelings that result from regular participation in
physical activity.
 It is an action plan that you create that focuses on
achieving your specific needs with regard to several
different sections of your life, like your physical, mental,
emotional, financial, professional, intellectual and
environmental.
A wellness plan can help you set goals with the
health information you have on hand, identify boundaries
you need to make, and carve out well-needed time to
focus on yourself.
 • When you create yourself a wellness plan, you outline the goals you
have and the needs you're required to meet. In some ways, creating a
wellness plan is like setting boundaries. You are finally outlining how
you will take better care of yourself.
• To make your health plan more enjoyable, you can add incentives for
participation. Basically, you'll be giving yourself rewards for sticking to
the plan over time.

There are many different aspects that you could focus on when
crafting your wellness plan, but some of the most common ones
to include are the following:
 It includes your medical health, physical activity levels, how
well you sleep at night, your nutritional habits, and your recreational
activities. You want to tune in to how you feel, think about the parts
of you that feel unwell. Consider how your activities impact your
physical well-being.
If you are looking to get active, it might be good to look into
gym memberships. If weightlifting isn't your thing, there are
alternatives to getting active such as yoga, boxing, dancing, pilates
and more. Regardless of the physical activity, each comes with
health benefits.
GUIDE QUESTIONS/SUGGESTIONS:
• You can begin by talking to a physician and getting a
professional opinion on how to improve your health.
• Write down how you are active daily.
• Go on more walks and stretch every morning.
• Are you drinking enough water?
• Track your macronutrients and plan out what you will eat for a
few days in advance to maximize your ability to create healthy
and energizing meals.
• Eat more vegetables, fruits and whole-grain foods.
 It focuses on how you deal with stress and manage your
emotions. Learning to cope and understand how to deal with
emotions properly can be extremely important in achieving your
goals. Your mental wellness will affect your well-being, so it’s
essential to implement steps towards taking care of your mental
health.
GUIDE QUESTIONS/SUGGESTIONS:
• Carve out time each day for yourself to relax and unwind.
• Try out different methods of relaxation and find one that works
for you to lower stress and anxiety.
• Seek out a therapist if you are able.
• Reframe negative thoughts and work on thinking through
events.
 It is more in tune with how you feel about yourself and the
circumstances you are in. This focuses on self-esteem, your
feelings and personal thoughts, how you feel about your
relationships, and your acceptance of it all.
Your emotional wellness can also be impacted by how
others around you treat you. If you aren’t satisfied or aren’t being
treated right, you may benefit from assessing how these
situations impact you.
GUIDE QUESTIONS/SUGGESTIONS:
• Spend time journaling or writing down your feelings.
• Identify the source of your emotions and think through your
reaction.
• Make sure that you take time to validate your feelings, go on a
walk or do some meditation to collect yourself.
• Find a support group or confide in a trusted source
 When we are talking about financial wellness, we are
discussing your financial stability. Financial stability can have a
heavy impact on your overall wellness.
Many factors can impact your financial stability, like your
ability to have a job, where you are living, do you have student or
credit card debt, the list could go on and on. Getting finances in
order will help you plan for your future, so including it in your
wellness plan is necessary.
GUIDE QUESTIONS/SUGGESTIONS:
• Write down your financial goals.
• Set up a realistic budget for yourself.
• Come up with guidelines for purchases and
investments.
• Take a few days to think about big purchases before
making a decision.
 Including professional wellness in your wellness plan will
help you identify your career goals and assess if you are truly
happy and benefit from where you currently work. Your
professional wellness is important because work can take up to
40 hours (and sometimes even more) of your week every week!
Feeling confident and happy in the professional aspect of
your life will assist you in having better mental and environmental
wellness levels because it all is interconnected. Who you spend
your time with, how you spend it, and where you spend it will
impact your overall wellness, especially if you are not happy about
your life.
GUIDE QUESTIONS/SUGGESTIONS:
• Write down some career goals:
• Where do you want to be in six months? Two years? Five
years?
• What is it that you love to do? Figure this out, and then come up
with careers that could fit into what you want.
• What were your dream jobs when you were a kid?
• How does your work make you feel?
 Allocate time to consider your hobbies and what interests
you. This can be learning a new language, reading, crafting
puzzles, or listening to informational podcasts, anything that
keeps you stimulated.
It also focuses on your ability to think analytically, and
problem solve. If you have trouble managing your time or
meeting deadlines, you might need to think about creating a plan
to become more functional. Being able to find solutions is a great
skill to have!
GUIDE QUESTIONS/SUGGESTIONS:
• Find new hobbies that stimulate you.
• Read more books and articles.
• Engage in thoughtful yet healthy conversations with others.
• Spend time learning new things about the world, your
community, or your friends.
 You want the energy around you to be positive, and you
have control in making that happen. You get to choose who you
want around and where you spend your time. So don’t settle in
the name of other people’s comfort.
This is where the wellness plan can come in handy. You can write
down the changes that you need to implement to feel better
about your spaces and work towards meeting those goals.
Changing your environment can be a huge process, but breaking
it down in steps makes it manageable.
GUIDE QUESTIONS/SUGGESTIONS:
• Assess your surroundings and write down which parts make
you happy and which make you feel unhappy.
• Spend more time making your home environment your
sanctuary.
• Think about what your ideal environment would be and create
mini-goals to achieve that.
INSTRUCTIONS: Among the 7 wellness plan presented, choose only 5
and create your personal wellness plan. Provide at least 5 wellness plan
for each aspect. (30 points)

Follow the given format below.

• Font style: Arial
• Font size: 12
• Spacing: Left-1.5, Right-1, Top-1, Bottom-1
• Use clean short bond paper and short brown folder.
• Print & submit your personal wellness plan on or before the deadline set by the teacher
in the respective group chat.
THANK YOU!
SOURCES:
https://www3.paho.org/english/ad/dpc/nc/7-dimensions-wellness.pdf
https://www.cuyunamed.org/application/files/9216/5092/3543/CRMC
Wellness_7Dimensions.pdf
https://vesselhealth.com/blogs/ultimate-guides/what-is-a-wellness-
plan-and-how-to-implement-it-1
https://wellness.totalaccessmedical.com/blog/tips-to-create-your-
personal-wellness-plan