SANTA BARBARA NATIONAL COMPREHENSIVE HIGH SCHOOL

Roosevelt St. Santa Barbara,

Iloilo, Philippines
MUSIC 10

MUSIC

African traditional – music is largely functional in nature, used primarily in ceremonial rites, such as birth, death,
marriage, succession, worship, and spirit invocations.

Some Types of African Music

Afrobeat – afrobeat is a term to describe the fusion of West African with black American music.

Apala – Apala is a musical genre from Nigeria in the Yoruba tribal style to wake up the worshippers after fasting
during the Muslim holy feast of Ramadan. Percussion instrumentation includes the rattle (sekere), thumb piano
(agidigbo), bell (agogo), and two or three talking drums.

Axe – is a popular musical genre from Salvador, Bahia, and Brazil. It fuses the Afro – Caribbean styles of the marcha,
reggae, and calypso.

Ju – Jit is a hard and fast percussive Zimbabwean dance music played on drums with guitar accompaniment,
influenced by mbira-based guitar style.

Jive – Jive is a popular form of South African music featuring a lively and uninhibited variation of the jitterbug, a form
of swing dance.

Juju – Juju is a popular music style from Nigeria that relies on the traditional Yoruba rhythms, where the instruments
in Juju are more Western in origin. A drum kit, keyboard, pedal steel guitar, and accordion are used along with the
traditional dun-dun (talking drum or squeeze drum).

Kwaasa Kwassa - is a dance style begun in Zaire in the late 1980’s. popularized by Kanda Bongo Man. In this dance
style, the hips move back and forth while the arms move following the hips.

Marabi – is a South African three-chord township music of the 1930s – 1960s which evolved into African Jazz.

Reggae – is a Jamaican sound dominated by bass guitar and drums. It refers to a particular music style that was
st,rongly influenced by traditional mento and calypso music, as well as American jazz, and rhythm and blues.

Salsa – Salsa music is Cuban, Puerto Rican, and Colombian dance music. It Comprises various musical genres
including the Cuban son montuno, guaracha, chachacha, mambo and bolero.

Samba – is the basic underlying rhythm that typifies most Brazilian music. It is lively and rhythmical dance and music
with three steps to every bar, making the Samba feel like a timed dance.

Soca – is a modern Trinidad and Tobago pop music combining “soul” and “calypso” music.

Were – This is Muslim performed often as a wake-up call for early breakfast and prayers during Ramadan
celebrations.

Zouk – is a fast, carnival-like hythmic music, from the Creole slang word for ‘party,’ originating in the Carribean
Islands
of Guadaloupe and Martinique and popularized in the
1980’s.

VOCAL FORMS OFAFRICAN MUSIC

Maracatu first surfaced in the African state of Pernambuco, combining the strong rhythms of African percussion
instruments with Portuguese melodies.

Musical Instruments used in Maracatu

The Maracatu uses mostly percussion instruments such as the alfaia, tarol and Caixa-de-guerra, gongue, agbe, and
miniero.

Blues – The blues is a musical form of late 19th century that has had deep roots in African-American communities.
These communities are located in the so-called “Deep South” of the United States. Noted performers of the Rhythm
and Blues genre are Ray Charles, James Brown, Cab Calloway, Aretha Franklin, and John Lee Hooker; as well as B.B.
King, Bo Diddley, Erykah Badu, Eric Clapton, Steve Winwood, Charlie Musselwhite, Blues Traveler, Jimmie Vaughan,
and Jeff Baxter. Examples of blues music are the following: Early Mornin’.

Soul – Soul music was a popular music genre of the 1950’s and 1960’s. It originated in the United States. It combines
elements of African-American gospel music, rhythm and blues, and often jazz. The catchy rhythms are accompanied
by handclaps and extemporaneous body moves which are among its important features. Other characteristics
include “call and response” between the soloist and the chorus, and an especially tense and powerful vocal sound.
Some important innovators whose recordings in the 1950s contributed to the emergence of soul music included
Clyde McPhatter, Hank Ballard, and Etta James. Ray Charles and Little Richard (who inspired Otis Redding) and James
Brown were equally influential. Brown was known as the “Godfather of Soul,” while Sam Cooke and Jackie Wilson
are also often acknowledged as “soul forefathers.” Examples of soul music are the following: Ain’t No Mountain High
Enough, Ben, All I Could Do is Cry, Soul to Soul, and Becha by Golly, Wow.

Spiritual - The term spiritual, normally associated with a deeply religious person, refers here to a Negro spiritual, a
song form by African migrants to America who became enslaved by its white communities. This musical form
became their outlet to vent their loneliness and anger, and is a result of the interaction of music and religion from
Africa with that of America. The texts are mainly religious, sometimes taken from psalms of Biblical passages, while
the music utilizes deep bass voices. The vocal inflections, Negro accents, and dramatic dynamic changes add to the
musical interest and effectiveness of the performance. Examples of spiritual music are the following: We are
Climbing Jacob’s Ladder, Rock My Soul, When the Saints Go Marching In, and Peace Be Still.

Call and Response – the call and response method is a succession of two distinct musical phrases usually rendered
by different musicians, where the second phrase acts as a direct commentary on or response to the first. Much like
the question and answer sequence in human communication, it also forms a strong resemblance to the verse-chorus
form in many vocal compositions. Examples of call and response songs are the following: Mannish Boy, one of the
signature songs by Muddy Waters; and School Day - Ring, Ring Goes the Bell by Check Berry.

MUSICAL INSTRUMENTS OFAFRICA

African music includes all the major instrumental genres of western music, including strings, winds, and percussion,
along with a tremendous variety of specific African musical instruments for solo or ensemble playing. Classification
of Traditional African Instruments

A. Idiophones

These are percussion instruments that are either struck with a mallet or against one another.

1. Balafon - The balafon is a West African xylophone. It is a pitched percussion instrument with bars made
from logs or bamboo.
The xylophone is originally an Asian instrument that follows the structure of a piano. It came from Madagascar to
Africa, then to the Americas and Europe.
2. Rattles – Rattles are made of seashells, tin, basketry, animal hoofs, horn, wood, metal bells, cocoons, palm
kernels, or tortoise shells. These rattling vessels may range from single to several objects that are either joined or
suspended in such a way as they hit each other.

3. Agogo - The agogo is a single bell or multiple bells that had its origins in traditional Yoruba music and also in the
samba baterias (percussion) ensembles. The agogo may be called “the oldest samba instrument based on West
African Yoruba single or double bells.” It has the highest pitch of any of the bateria instruments.

4. Atingting Kon - These are slit gongs used to communicate between villages. They were carved out of wood to
resemble ancestors and had a “slit opening” at the bottom. In certain cases, their sound could carry for miles
through the forest and even across water to neighboring islands. A series of gong “languages” were composed of
beats and pauses, making it possible to send highly specific messages.

5. Slit drum - The slit drum is a hollow percussion instrument. Although known as a drum, it is not a true drum but is
an idiophone. It is usually carved or constructed from bamboo or wood into a box with one or more slits in the top.
Most slit drums have one slit, though two and three slits (cut into the shape of an “H”) occur. If the resultant tongues
are different in width or thicknesses, the drum will produce two different pitches.

6. Djembe - The West Africandjembe (pronounced zhem-bay) is one of the best-known African drums is. It is shaped
like a large goblet and played with bare hands. The body is carved from a hollowed trunk and is covered in goat skin.

7. Shekere - The shekere is a type of gourd and shell megaphonefrom West Africa, consisting of a dried gourd with
beads woven into a net covering the gourd. Theagbe is another gourd drum with cowrie shells usually strung with
white cotton thread. The axatse is a small gourd, held by the neck and placed between hand and leg.

8. Rasp - A rasp, or scraper, is a hand percussion instrument whose sound is produced by scraping the notches on a
piece of wood (sometimes elaborately carved) with a stick, creating a series of rattling effects.

Membranophones

Membranophones are instruments which have vibrating animal membranes used in

drums. Their shapes may be conical, cylindrical, barrel, hour-glass, globular, or kettle,
and are played with sticks, hands, or a combination of both. African drums are usually
carved from a single wooden log, and may also be made from ceramics, gourds, tin
cans, and oil drums. Examples of these are found in the different localities – entenga
(Ganda), dundun (Yoruba), atumpan (Akan), and ngoma (Shona), while some are
constructed with wooden staves and hoops.

1. Body percussion - Africans frequently use their bodies as musical instruments.

Aside from their voices, where many of them are superb singers, the body also serves
as a drum as people clap their hands, slap their thighs, pound their upper arms or
chests, or shuffle their feet.
2. Talking drum - The talking drum is used to send messages to announce births,
deaths, marriages, sporting events, dances, initiation, or war. Sometimes it may also
contain gossip or jokes. It is believed that the drums
can carry direct messages to the spirits after the death of a loved one. However,
learning to play messages on drums is extremely difficult, resulting in its waning
popularity. An example of the talking drum is the luna.
B. Lamellaphone - one of the most popular African percussion instruments is the
lamellaphone, which is a set of
plucked tongues or keys mounted on a sound board. It is known by different names
according to the regions such as mbira, karimba, kisaanj, and likembe.
1. Mbira (hand piano or thumb piano) - The thumb piano or finger xylophone is of
African origin and is used
throughout the continent. It consists of a wooden board with attached staggered
metal tines (a series of wooden, metal, or rattan tongues), plus an additional
resonator to increase its volume. It is played by holding the instrument in the hands
and plucking the tines with the thumbs, producing a soft plucked sound.
D. Chordophones
1. Musical bow – The musical bow is the ancestor of all string instruments. It is the
oldest and one of the most widely-used string instruments of Africa.
2. Lute (konting, khalam, and the nkoni ) - The lute, originating from the Arabic
states, is shaped like the modern guitar and played in similar fashion.
3. Kora – The Kora is Africa’s most sophisticated harp, while also having features
similar to a lute. Its body is made from a gourd or calabash.
4. Zither - The zither is a stringed instrument with varying sizes and shapes whose
strings are stretched along its body. Among the types of African zither are the raft or
Inanga zither from Burundi, the tubular or Valiha zither from Malagasy, and the harp
or Mvet zither from Cameroon.
5. Zeze - The zeze is an African fiddle played with a bow, a small wooden stick, or
plucked with the fingers. It has one or two strings, made of steel or bicycle brake wire.
It is from Sub-Saharan Africa. It is also known by the names tzetze and dzendze, izeze
and endingidi; and on Madagascar is called lokanga (or lokango) voatavo.

Aerophones
Aerophones are instruments which are produced initially by trapped vibrating air
columns or which enclose a body of vibrating air. Flutes in various sizes and shapes,
horns, panpipes, whistle types, gourd and shell megaphones, oboe, clarinet, animal
horn and wooden trumpets fall under this category.

1. Flutes - Flutes are widely used throughout Africa and either vertical or side-blown.
They are usually fashioned from a single tube closed at one end and blown like a
bottle.
Panpipes - consist of cane pipes of different lengths tied in a row or in a bundle held
together by wax or cord,
and generally closed at the bottom. They are blown across the top, each providing a
different note.
2. Horns - Horns and trumpets, found almost everywhere in Africa, are commonly
made from elephant tusks and animal horns. With their varied attractive shapes,
these instruments are end-blown or side-blown and range in size from the small signal
whistle of the southern cattle herders to the large ivory horns of the tribal chiefs of
the interior. One trumpet variety, the wooden trumpet, may be simple or artistically
carved, sometimes resembling a crocodile’s head.
Kudu horn - This is one type of horn made from the horn of the kudu antelope. It
releases a mellow and
warm sound that adds a unique African accent to the music. This instrument, which
comes in a set of six horns, reflects the cross of musical traditions in Africa. Today, the
kudu horn can also be seen in football
matches, where fans blow it to cheer for their favourite teams.
3. Reed pipes - There are single-reed pipes made from hollow guinea corn or
sorghum stems, where the reed is a flap partially cut from the stem near one end. It is
the vibration of this reed that causes the air within the hollow instrument to vibrate,
thus creating the sound.
4. Whistles - made of wood or other materials. Short pieces of horn serve as
whistles, often with a short tube inserted into the mouthpiece. Clay can be molded
into whistles of many shapes and forms and then baked. Pottery whistles are
sometimes shaped in the form of a head, similar
5. Trumpets - African trumpets are made of wood, metal, animal horns, elephant
tusks, and gourds with skins from snakes, zebras, leopards, crocodiles and animal
hide as ornaments to the instrument. They are mostly ceremonial in nature, often
used to announce the arrival or departure of important guests. In religion and
witchcraft, some tribes believe in the magical powers of trumpets to frighten away
evil spirits, cure diseases, and protect warriors and hunters from harm.

The music of Latin America is the product of three major influences –

Indigenous, Spanish-Portuguese, and African. Sometimes called Latin music, it
includes the countries that have had a colonial history from Spain and Portugal,
divided into the following areas:
a. Andean region (a mountain system of western South America along the Pacific
coast from Venezuela to Tierra del Fuego) – Argentina, Bolivia, Chile, Ecuador, Peru,
and Venezuela
b. Central America – Belize, Costa Rica, El Salvador, Guatemala, Honduras, and
Panama
c. Carribean – Cuba, Dominican Republic, Guadeloupe, Haiti, Martinique, and Puerto
Rico
d. Brazil
At the same time, because of the inter-racial cross breeding and migration, the
above-named countries were also somewhat commonly populated by five major
ancestral groups as follows:
a. Indian descendants of the original native American who were the inhabitants of the
region before the arrival of Christopher Columbus.
b. African descendants from Western and Central Africa
c. European descendants mainly from Spain and Portugal but also including the
French, Dutch, Italian, and British.
d. Asian descendants from China, Japan, India, and Indonesia/Java
e. Mixed descendants from

INFLUENCES ON LATINAMERICAN MUSIC

1. Indigenous Latin-American Music - Before the arrival of the Spanish,
Portuguese, and other European colonizers, the natives were found to be using local
drum and percussion instruments such as the guiro, maracas, and turtle shells, and
wind instruments such as zampona (panpipes) and quena (notched-end flutes) remain
popular and are traditionally made out of the same aquatic canes, although PVC pipe
is sometimes used due to its resistance to heat, cold, and humidity. Generally, quenas
only are played during the dry season. Materials came from hollow tree trunks, animal
skins, fruit shells, dry seeds, cane and clay, hardwood trees, jaguar claws, animal and
human bones, and specially-treated inflated eyes of tigers.
2. Native American/Indian Music The ethnic and cultural groups of the principal
native Americans share many similar yet distinctive music elements pertaining to
melody, harmony, rhythm, form, and dynamics. Short musical motives from
descending melodic lines were a common feature, where tempo, rhythm, and tone
colors vary with the specific occasion or ritual. Many dance forms were repetitious,
while songs had a wide
range of volume levels. Some of the Native American music includes courtship songs,
dancing songs, and popular American or Canadian tunes like Amazing Grace, Dixie,
Jambalaya, and Sugar Time. Many songs celebrate themes like harvest, planting
season or other important times of year.
3. Afro-Latin American Music The African influence on Latin American music is
most pronounced in its rich and
varied rhythmic patterns produced by the drums and various percussion instruments.
Complex layering of rhythmic patterns was a favorite device, where fast paced
tempos add to the rhythmic density. Vocal music was often deep chested while
instrumental music greatly relied on resonant drums and sympathetic buzzers to
produce rich sounds and occasional loud volume levels to reflect their intensity.
4. Euro-Latin American Music The different regions of Latin America adopted
various characteristics from their
European colonizers. Melodies of the Renaissance period were used in Southern Chile
and the Colombian Pacific coasts, while step-wise melodies were preferred in the
heavily Hispanic and Moorish-influenced areas of Venezuela and Colombia. Alternating
dual meters, such as and , known as “sesquialtera” found in Chile and adopted in
Cuba and Puerto Rico, were immortalized in the song I Wanna Be in America from
Leonard Bernstein’s Broadway hit West Side Story. Other European influences were
manifested in the texture of Euro-Latin American music, from unaccompanied vocal
solos to those accompanied by stringed instruments.

a. Samba The samba is a dance form of African origins around 1838 which
evolved into an African-
Brazilian invention in the working class and slum districts of Rio de Janeiro. Its lively
rhythm,
consisting of a meter but containing three steps each that create a feeling of a meter
instead,
was meant to be executed for singing, dancing, and parading in the carnival. Samba
has a number
of variations, so that there is no clear-cut definition of a single samba form. Its most
adventurous kind
is known as the batucada, referring at once to a large percussion ensemble of up to a
hundred players, a jam session, or an intensely polyrhythmic style of drumming.
b. Son – the son is a fusion of the popular music or canciones (songs) of Spain and
the African rumba rhythms of Bantu origin. Originating in Cuba, it is usually
played with the tres, contrabass, bongos, maracas, and claves (two wooden
sticks that are hit together).
c. Salsa - The salsa is a social dance with marked influences from Cuba and
Puerto Rico that started in New York in the mid 1970’s. Its style contains
elements from the swing dance and hustle as well as the complex Afro-Cuban
and Afro-Carribean dance forms of pachanga and guaguanco.

ART

Technology-based art - is essentially computer-generated and/or manipulated.

Through the centuries, visual artists used actual brushes and palettes, and a whole
array of paints, inks, and natural pigments applied to paper, canvas, fabric, stucco
walls and ceilings.

Origin and Early Stages – it came in the early 1960s. The technology was
constantly developing and it evolved during that time. Through scientific and
mathematical principles, technology was recognized.

Mobile Phone Art - mobile phone that you constantly hold has evolved from a mere
communication tool, into a creative device that allows you to generate original
works of art for an entire range of purposes. These could be personal photographs and
videos that you can manipulate with a myriad special effect, both visual as well as
sound and music. They could also be school projects or reports that require you to
combine images, incorporate text, even include simple animation.
 Pixlr – a powerful, free online image editor
 Pic Collage – allows you to make collages incorporating photos, stickers, text,
and frames.
 Photo Grid – a downloadable application for android phones that allows you
to make collages out of images from your photo gallery.
  Doodle Booth – an iPad application (with a free downloadable version) that
enables you to ‘doodle’ on your images using available stickers
 Photo Booth – an application for taking photos and videos using an iPad or
iPad mini (a version for the iPhone, called SimpleBooth, is also available)
 Magic Mirror Booth – an iPhone application that allows you to take
amusing, distorted images, simulating camera effects
 Pic Monkey – a free online photo editing tool that provides filters, frames,
text, and effects to manipulate your images.
 Flipagram – a downloadable application that allows you to ‘bring your
photos to life’ in short videos set to music of your choice
 Picsart – a free photo editor and drawing application, as well as a social
network for you to share your art with others
 Snapseed – a photo application that enables you to enhance, transform, and
share your photos; a free downloadable version for android phones is
available
 Instagram – a fast and fun way to share images with others; snap a photo,
choose from among the available filters, and share via Facebook, Twitter,
Tumblr, and more.

Computer Generated Images - if you want to create original images from scratch,
you may make your own
illustrations using specialized programs for image generation and manipulation.
Examples of these would be Adobe Illustrator and Corel Draw. These are, however,
designed to run on desktop computers and laptops, so you would need to have access
to these larger and more complex devices. There are scaled-down versions of such
programs specifically developed for use on smaller, handheld units like your personal
tablet or android phone. These enable you to perform virtually all of the tasks that a
program like Illustrator performs but,
almost literally, in the palm of your hand. Many of these come at a fraction of the cost
of the more complex programs or, in some cases, even for free.

Gimp (GNU Image Manipulation Program)

 Paint.net
 Inkscape
 Xara Extreme
 Artweaver
 Draw Plus
 Pencil
 Picasa
 Paint Star
 Smooth Draw
 Spray
 Karbon
 Adobe Photoshop Express
 Corel PaintShop Pro X5

Digital Photography – it is another means to capture original images as a digital

file. Prior to the development of digital photography, cameras were essentially sealed
boxes that would allow a split-second entry of light to strike a section of light sensitive
film inside it. The result was that whatever was in front of the camera at the
precise instant that the light entered it would be imprinted on that exposed section of
film as a photographic image. The photographer (or a commercial developing service)
would then have to process the exposed film in a special enclosed space known as a
“dark room”—and only then would the recorded images be seen.
Point-and-shoot vs. DSLR

Today’s users have the option of a “point-and-shoot” type of digital camera which
automatically makes all the adjustments in lighting, focus, zoom-in and zoom-out,
even removal of “red eye” with the user being given some
leeway for slight adjustments. It offers image enhancement features like adjusting
color and brightness imbalances, as well as sharpening or blurring the image. It may
even offer unique effects like “fish eye” or filters that allow pre-setting of the photo to
be taken with a colored tint or a special texture. Plus, it allows the user to
immediately review the photos taken without waiting for a complex developing
process—and to delete any unsatisfactory images while storing the good ones for
future needs.

A second option is the digital single lens reflex (DSLR) camera. This also provides the
film-less and instant review features of a point-and-shoot type of digital camera, but
gives the photographer much more artistic freedom and control to select the camera
settings to create the desired final image with the preferred visual effects.

Many professional photographers remain loyal to the traditional single lens after
camera which still uses film. They believe that film photography has an authenticity
and genuineness to its images that is lost in the artificial and automatic manipulations
of digital photography.

Basic Tips for Taking Good Photographs

Whether you are using a point-and-shoot camera or a DSLR, there are basic
guidelines for capturing a good quality photographic image:
1. Choose a good location. An interesting location can sometimes make the
difference between a good and a great photo.
2. Check that the available background is relatively simple and not too
cluttered, so that the focus will be on your chosen subject.
3. Natural light in the outdoors or near a window is usually the most flattering
or effective for any kind of subject. Ideally, the best light for photos is
within the first hour after sunrise and the last hour before sunset.
4. Avoid taking shots facing the light, as this would make your subject back-lit
and most of the details would be lost in shadow.
5. If you intend to take a posed shot, position your subject where you want in
relation to the location, background, and source of light.
6. If you intend to take a candid shot, position yourself where you can capture
the most interesting, amusing, touching, or engaging moment or expression.
7. Take a variety of shots—ranging from far shots showing the surroundings,
to medium-distance shots concentrating on the main subject, to tight or
close-up shots that focus on details of the subject. You can then choose from
among all these for the best photo or photos.

Digital painting is a method of creating an artwork using a computer. This is,

however, different from the image generating devices and programs discussed above,
which create, modify, store, and share images entirely on a laptop, tablet, or android
phone. Digital painting still makes use of traditional painting mediums such as acrylic
paint, oils, ink, and watercolor and also applies the pigment to traditional surfaces,
such as canvas, paper, polyester etc. But it does so by employing computer software
that drives a type of robot device (such as a plotter) or an office machine (such as a
printer) that takes the place of the artist’s hand.

Digital painting also refers to a technique using a graphics software program to create
an artwork that is totally virtual. The canvas, brushes, paints, and other tools are all
virtual, existing only within the computer. And the finished work is also stored in
virtual format, to be shared through cyber space.
Social media purposes - Another tremendously powerful and innovative field that
digital technology has revolutionized is that of creating and presenting videos. The
explosion of social media in recent decades has provided a new platform for video
materials targeting the “netizens” of today.

Medical/scientific purposes – Another extremely valuable use of today’s video

technology is that of imaging videos in the fields of medicine and science. You may
be familiar with Magnetic Resonance Imaging (MRI), Computerized Tomography
(CT scans), and the like which are used to create and record visual images of a
patient’s internal anatomy in order to diagnose and treat diseases and injuries. There
are also ultrasound tests or sonograms, which translate sound waves bouncing off
physical objects into images that can be studied—whether a baby developing in the
womb (in 2D, 3D, and 4D options), growths or malformations inside the body,
structural flaws in buildings, as well as objects in outer space, underground, and deep
in the ocean.

Physical Education

The Warming Effect

An effective warm-up exercise should:
 Increase blood flow to the muscles;
 Increase muscle elasticity;
 Gently raise heart rate;
 Increase mental alertness; and,
 Increase core body temperature

Healthy Lifestyle Guidelines

1. Perform around 20-30 minutes of moderately intense physical activity on most
days of the week. It can accumulation od minutes for each day.
2. Eat a healthy breakfast everyday.
3. Manage stress effectively.
4. Get 7 to 8 hours sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and
is low in saturated and trans fats.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition and
exercise.
9. Have at least one close friend or relative in whom you can confide in and to
whom you can express your feelings openly.
10. Be ware of your surroundings and take personal safety measures at all
times.

Weight Lose Strategies

 Make a commitment to change. You must accept that you have a problem and
decide that you really want to change.
 Incorporate exercise into the program. Choosing enjoyable activities, places,
time, equipment, and friends to work out with will help you get motivated.
  Avoid automatic eating. Many people associate certain daily activities with
eating, for example cooking, watching television, or reading. Most foods
consumed in these situations lack nutritional value or are high in sugar fat.
 Stay busy. People ten to eat more when they sit around and do nothing.
 Try “junior size” instead of “upper size”. People who are served larger portions
eat more, whether they hungry or not. Use smaller plates, bowls, cups, and
glasses.
 Eat slowly and at the table only. Eat at the table encourages people to take time
out to eat and deters snacking between meals. After eating do not sit around
the table but rather, clean up and put away the food to avoid snacking.
 Cut unnecessary items from your diet. Substituting water or a daily can of soda
would cut calories from your diet.
 Do not serve more food than you should eat. Measure food in portions and keep
serving dishes away from the table.
 Think positive. Avoid negative thoughts about how difficult changing past
behaviours might be. Instead think of the benefits you will reap, such as feeling,
looking, and functioning better, plus enjoying better health and improving the
quality of life.

Health Consequences of Excessive Body Weight

Being overweight or obese increases the risk for:

 High blood pressure
 Type 2 diabetes
 Congestive heart failure
 Obstructive sleep apnea and respiratory problems
 Poor female reproductive health (Menstrual irregularities)
 Psychological disorders (depression, eating disorders, distorted body image,
discrimination, and low self-esteem)
 Shortened life expectancy
 Decreased quality of life
 Gallbladder diseases
 Stroke
 Gout

Eating Disorders – are illnesses that involve crucial disturbances in eating behaviors
thought to stem from some environment pressures. Theses disorders are
characterized by an intense fear of becoming fat, which does not disappear even
when the person is losing weight in extreme amounts.
1. Anorexia nervosa – an eating disorder characterized by self-imposed starvation
to lose and maintain very low body weight due to a false/distorted perception of
being fat.
2. Bulimia nervosa – an eating disorder characterized by a pattern of binge eating
and purging in an attempt to lose weight and/or maintain low body weight
3. Binge-eating disorder – an eating disorder characterized by uncontrollable
episodes of eating excessive amounts of food within a relatively short time.
4. Emotional Eating – the consumption of large quantities of food to suppress
negative emotions.

Benefits of Recreational Activities

 Enhances personal growth
 Helps to build self-esteem and confidence
 Reduces tension and anxiety
 Encourages spiritual renewal and personal growth
 Increases mental relaxation
 Generates a general sense of well being
 Teaches positive conflict resolution skills
 Provides alternatives to self-destructive behaviors