Chapter 1

• Self-awareness

  Self-awareness refers to how well you know yourself, such as:

  • Interests
  • Skills
  • Likes and dislikes
  • Values and beliefs
  • Strengths and weaknesses
  • Goals
• Self-esteem

  Self-esteem refers to how you feel about yourself, such as:

  • How much you like yourself
  • How confident you are
• Self-development

  Self-development refers to how you can improve yourself, such as:

  • Build on your strengths
  • Improve on your weaknesses
  • Develop your life skills
• Factors that influence self-awareness and self-esteem


  • What other people say about you
  • What happens in your life
  • How well do you cope with difficult situations
  • Your response to your successes and failures
  • The media
• Strategies to build confidence in yourself and in others


  • Be assertive
  • Have good communication skills
  • Complete your tasks successfully by managing your time
  • Participate in community organisations
  • Make good decisions
• Power

  Power means to have control or authority over another person.
• Power relations

  Power relations means the sharing of power between people in a relationship.
• Masculinity

  Masculinity means maleness. Referring to the male sex.
• Femininity

  Femininity means femaleness. Referring to the female sex.
• Gender

  Gender means socially made roles in society that are seen as suitable for men and women.
• Sex

  Sex is the biological qualities that define men and women.
• Relationship power inequity

  Relationship power inequity means not having equal power in a relationship.
• Differences between a woman and a man


  • Women: Menstruate, ovaries that produce eggs, vagina is inside the body, give birth, less body hair.
  • Men: No menstruation, testicles that produce sperm, penis is outside the body, do not give birth, more body hair.
• Stereotypical views of gender roles and responsibilities 


  • Women may earn less than men for certain work
  • Men are promoted to positions of power instead of women
  • Women have to do more housework than men
  • Women play a larger role in parenting
  • Some careers are traditionally seen as just for men
• Influence of gender inequality on relationships and general well-being

  • Sexual abuse and violence: Rape, incest and violent sexual acts. Some men are violent and beat women.
  • Teenage pregnancy: Peer pressure, poverty, rape.
  • STIs including HIV/AIDS: More than one partner, transactional sex (sex that is paid for), rape.
• What are the health benefits of exercise programmes?

  • Living longer
  • Becoming physically fit
  • Building your muscular strength
  • Improving your endurance
  • Increasing your flexibility
  • Weight control
• Cardiovascular fitness


  Cardiovascular fitness means the ability to have a strong heart, large lung capacity and lower blood pressure, examples of activities to do:

  • Walking
  • Cycling
  • Dancing
  • Swimming
• Muscular strength

  Muscular strength is the ability of your muscles to exert force during an activity. If you have muscular strength, you have: good posture, increased metabolism and strong muscles and tendons, examples of activities to do:

  • Weight lifting
  • Step climbing
  • Shot put
  • Push someone or something with the same weight as you
• Endurance

  Endurance is the ability to exercise for a long time without getting tired, examples of activities to do:

  • Cycling
  • Jogging
  • Swimming
  • Weight lifting
• Flexibility

  Flexibility is the ability to move your joints and use your muscles through their full range of motion, examples of activities to do:

  • Stretching
  • Swimming
  • Yoga
• Benefits of flexibility:


  • Improves your body awareness
  • Increases your speed
  • Increases your range of motion
  • Reduces muscle soreness
  • Improves athletic performance
• What is the relationship between physical and mental health?


  Health includes wellness, a good quality of life and a feeling of well-being. Physical activity can improve your mood and the way you feel about yourself. Regular physical activity can benefit your mental health.
• Why regular physical activity?

  • Reduces stress
  • Helps you to relax
  • Makes you feel more confident
  • Helps you to sleep well
  • Improves brain functioning