The document describes Yani's experience trying different approaches to lose weight over several years. Initially, Yani attempted short-term diets with limited success. Yani did not incorporate exercise, finding it difficult and unpleasant. When trying out for the school basketball team, Yani learned about the importance of exercise for weight loss and fitness. Following a regimen of weight lifting, jogging and ignoring comparisons to others, Yani's fitness improved significantly over several months. Yani lost over 30 pounds and found exercise helped improve mood and energy levels during games. Yani realized weight management requires a lifelong commitment to proper nutrition and physical activity.

1. WEIGHT
MANAGEMENT

2. QUIZ
Identify the policy being
described in each
number. Choose from
the box the letter of the
correct answer.

3. 1. Provides for the inclusion of environmental education
programs in various national institutions.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

4. 2. Supervises the legal production of cigarettes in the
country.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

5. 3. Provides assistance for the prevention and control of
AIDS
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

6. 4. Provides for the regulation of products and services
being sold and offered in the country .
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

7. 5. Describes the blood donation program in the country.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

8. 6. Prohibits physical and emotional harm and abuse as
initiation to a certain social group.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

9. 7. Penalizes vehicle drivers who are under the influence of
drugs and alcohol.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

10. 8. Provides for the regulation of narcotic and other related
substances being sold/imported in the country.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

11. 9. Identifies scientifically proven herbs as medicinal
plants.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

12. 10. Penalizes vehicle users who will not wear safety belts
while on the road.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

13. 11. Protects children from any malicious acts online.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

14. 12. Provides for criminal offenses committed online.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

15. 13. Provides for maternal and child healthcare, family
planning, and responsible parenthood.
 a. Consumer Act
 b. Traditional and Alternative Medicines Act
 c. Responsible Parenthood and Reproductive Health Act
 d. Philippine AIDS Prevention and Control Act
 e. Comprehensive Dangerous Drugs Act
 f. Tobacco Regulation Act
 g. Cybercrime Prevention Act
 h. Anti-Child Pornography Act
 i. National Blood Services Act
 j. Anti-Hazing Law
 k. National Environmental Awareness and Education Act
 l. Seat Belts Use Act
 m. Anti-Drunk and Drugged Driving Law

16. Answers
 1. K
 2. F
 3. D
 4. A
 5. I
 6. J
 7. M

17. Answers
 8. E
 9. B
 10. L
 11. H
 12.G
 13. C

18. Objective:
Analyze current lifestyle habits
and help determine changes
necessary for future health
and wellness.

19. WELLNESS LIFESTYLE
QUESTIONNAIRE
 Instruction:
 Write 5 – Always
4 – Nearly Always
3 – Often
2 - Seldom
1- Never

20. Wellness Lifestyle
Questionnaire
 1. I participate in vigorous aerobic activity
for 20 minutes, 3x a day.
 2. I participate in strength training exercises,
2 or more days per week
 3. I perform flexibility exercises a minimum
of 2x per week
 4. I maintain my recommended body weight.
 5. I eat 3 regular meals that include a wide
variety of food everyday.

21. Wellness Lifestyle
Questionnaire
 6. I limit the amount the amount of fats in
my diet on most days of a week.
 7. I eat fruits and vegetables everyday.
 8. I regularly avoid snacks, especially those
high in calories and fat.
 9. I readily recognize problems and act on it
when I am under excessive tension and
stress.
 10. I am able to perform effective stress

22. Wellness Lifestyle
Questionnaire
 11. I have close friends and relatives with
whom I can discuss personal problems
and approach for help when needed.
 12. I spend most of my leisure time in
wholesome recreational activities.
 13. I can deal effectively with
disappointments and temporary feeling of
sadness, loneliness, and depression.

23. Wellness Lifestyle
Questionnaire
 14. I can work out emotional problems without
turning to alcohol or violent behavior
 15. I associate with people who have a positive
attitude about life.
 16. I do not spend time and talent worrying about
failures.
 17. I wear a seatbelt, whenever I am in a car or
vehicle.
 18. . I do not drive under the influence of alcohol nor
read, write or send text messages while driving.

24. Wellness Lifestyle
Questionnaire
 19. I avoid being alone in public places
and staying out until midnight.
 20. I always keep doors and windows
locked, especially when I am alone at
home.
 21. I support community efforts to
minimize pollution.
 22. I use energy conservation tips and
encourage others to do the same.

25. Wellness Lifestyle
Questionnaire
 23. I study in a clean environment.
 24. I participate in recycling
programs in my community.

26. How to Score
 1. Enter the score corresponding to your
answer for each question in the space
provided.
 2. Total the score for each specific
wellness lifestyle category and obtain a
rating for each category according to the
criteria provided.

27. Health
Related
Fitness
Nutri-
tion
Stress
Manage
ment
Emotiona
l Well-
being
Persona
l Safety
Environ
mental
Health &
Protecti
on
1. 5. 9. 13. 17. 21.
2. 6. 10. 14. 18. 22.
3. 7. 11. 15. 19. 23.
4. 8. 12. 16. 20. 24.
Total:
Rating:

28. Score Rating Description
> 17 Excellent ( E
)
Your answers show that you are aware of
the importance of this category to your
health and wellness. You are putting your
knowledge to work for you by practicing
good and healthy habits.
13 Good ( G) Your health practices in this area are good,
but you have room for improvement. Look
again at the items you answered with a 4 or
lower and identify changes that you can
make to improve your lifestyle. Even small
changes often can help you achieve better
health.
< 12 Needs
Improvement
(NI)
Your health risks are showing. You may be
taking serious and unnecessary risks with
your health. Perhaps you are not aware of
the risks or what to do about them. Most
likely you need additional information and
help in deciding how to successfully make

29. Reflective Questions
 1. Are you aware of your family’s health
history and lifestyle factors that may
negatively affect your health and fitness?
 2. Do you accumulate at least 30 minutes of
moderate-intensity physical activity five days
per week?
 3. Do you make a constant and deliberate
effort to stay healthy and achieve the highest
potential for well-being?

30.  Being physically active can help you
achieve a healthy weight and prevent
excessive weight gain. However, physical
activity is also important to all other
aspects of your health. Benefits include
sleeping better at night, decreasing your
chances of becoming depressed, and
helping you look good. When you are not
physically active, you are more likely to
have health problems, including heart
disease, type 2 diabetes, and high blood
pressure.

31. Reading Time…
 REAL LIFE STORY: YANI’S
EXPERIENCE
(a young aspirant in basketball)

32.  A couple of times over the last few
years, I tried to diet. It would usually
start during New Year’s Day when I
would make a resolution to lose the
extra weight I was carrying. For a few
weeks, I would try to cut out desserts,
avoid second servings, and eat less
fatty food. At times when I would
weigh myself, even if I thought I had
really followed my routine well, the
scale still wouldn’t show any
difference, which was really

33.  Sometimes when I lost a few pounds, I
would look in the mirror, but I still look
flabby. I didn’t consider adding any
exercise to my training routine because I
hate to sweat a lot. I hate being out of
breath, and I hate feeling bad because I’m
not able to keep up with other, more fit
people. Besides, after a long day of
classes and homework, I would rather
spend my free time updating my
Facebook account, playing video games,
or watching TV. But when I tried out for
my school’s varsity team , I learned about

34.  I got motivated when I started to get serious
with our basketball training. I started to lift
weights, walk and jog in the gym. I tried to
ignore how my teammates could lift more or
run so much faster than me. Gradually, my
fitness level improved. Now, several months
later, my efforts have really paid off. So far, I
have lost more than 30 pounds. And what’s
more, getting regular exercise has helped
me to be more positive and has made me
feel stronger and more energetic during
basketball games. I am pretty sure that
exercise is going to be a lifetime habit and I
will never want to go back to my couch

35. ASSESS YOUR BEHAVIOR
 Are you satisfied with your current
body composition (including body
weight) and quality of life? If not,
are you willing to do something
about it to properly resolve your
problem?
 2. Do you weigh yourself regularly
and make adjustments in energy
intake and physical activity habits if

36. The Simple Truth..
 There is no quick and easy way to
take off excess body fat and keep it
off for good. Weight management is
accomplished by making a lifetime
commitment to be physically active
and have proper food selection. When
taking part in a weight/fat reduction
program, you also have to decrease
your caloric intake, be physically
active, and implement strategies to

37. Weight Loss Strategies
 Make a commitment to change.
 Incorporate exercise into the
program.
 Avoid automatic eating.
 Stay busy.
 Try “junior size” instead of “super
size”.

38. Weight Loss Strategies
Eat slowly and at the table.
 Cut unnecessary items from your
diet.
 Do not serve more food than you
should eat.
 Think positive

39. Try It!
 Answer the following questions:
 1. How many of the above strategies
do you use to help maintain your
recommended body weight?
 2. Do you feel that any of these
strategies specifically help you manage
body weight more effectively? If so,
explain why.
 3. What did you realize after learning