Physical Education 10

Lifestyle Management
LESSON 1:
Lifestyle – is particular way a person or a group of person lives, and the values and ideas supported
Physical Fitness by that person or a group.
One’s ability to execute daily activities with optimal performance, endurance, and strength
with management of disease, fatigue and stress and reduced sedentary behavior. Unhealthy Lifestyle will result in susceptibility to certain disease known as Non-
Communicable Disease. ( NCDs) or chronic disease.
Physical Fitness can be defined in two categories:
 Skill Related Four types of NCDs or Chronic Disease
 Health Related
1. Cardiovascular Endurance
SKILLS RELATED FITNESS
2. Diabetes
3. Cancer
 AGILITY – ability to quickly change direction without losing speed or power. 4. Respiratory disease.
 BALANCE – ability to stabilize the body both in movement and when
maintaining stillness. Weight Management

 COORDINATION – ability to use your senses in combination with your action The Concept of weight gain and weight loss are important to weight management.
when in movement. Maintaining your weight is very important because your it is a result of metabolic response of your
body to your food intake, energy expenditure, and physiologic processes. The formula is simple.
 SPEED – ability to perform actions or cover distance quickly. Energy consumption and energy expenditures play key roles in weight management.
 REACTION TIME- ability to respond quickly to what you feel, see or hear.
Weight gain happens when the energy consumed is greater than the energy expended. You can weight if you
 POWER- ability to combined both speed and forces in movements and eat much and do less physical activities.
action. Weight loss occurs when the energy consumed is less than the energy expended. This happens when there is
more physical exertion but less food intake.
HEALTH RELATED FITNESS
Weight maintenance happens when the energy consumed is equal to the energy expended. This means that
the physical exertion is the same with the food intake.
 CARDIOVASCULAR ENDURANCE – Your body’s ability to deliver oxygen to working
muscles during exercise. Body Mass Index ( BMI ) This is based on a concept that the weight is proportion to the height.

 MUSCULAR STRENGHT – Your muscle’s ability to exert a maximum amount of force in Formula of BMI: Kilogram convert into Pounds 1kg =2.2 lbs
Feet convert into Inches 1ft = 12 in
one effort.
 MUSCULAR ENDURANCE – Your muscle’s ability to exert force repeatedly or for an
extended period of time. Weight x 703
BMI = 2
 FLEXIBILITY – Your muscle’s and joint ability to move through their full range of Height
motion.
 BODY COMPOSITION - Your body’s ratio of lean muscles to store fat.
Classification BMI
Underweight Below 18.5
Normal 18.5-24.9
Overweight 25.0-20.9
Obesity Above 30
 Example: Weight = 60 60 x 2.2= 132 LESSON 2:
Height = 5.2 5 x 12 = 60 + 2 = 62
Active Recreational Activities
Active Recreation are activities that you engage in for the purpose of relaxation, health and well-
Weight x 703
BMI = 2
being or enjoyment with the primary activity requiring physical exertion, and the primary focus is on
Height
human activity.
132 x 703 Active recreational activities are highly recommended to health promotion because the require much
BMI = 2
62 amount of energy to be expended than the usual energy expenditure.

92,796 A. Physical Activity as a Healthy Lifestyle Choice

BMI =
3844
2 A lifestyle based on good choices and healthy practices enhance the quality of life. These
help a person to remain strong and fit.
BMI =24.14 Normal

B. Physical Activity Index

Example: Weight = 68 68 x 2.2= 149.6
This Physical Activity Index will serve as a guide to active sports and recreational activities;
Height = 4.9 4 x 12 = 48 + 9 = 57
their Intensity, duration, and frequency.

Weight x 703
BMI = 2 C. FITT Formula and Rest
Height
Active recreational activities are vigorous enough to increase heart rate. The only difference
149.6 x 703 is the intensity level at which they are done.
BMI = 2
57
105168.8
BMI = 2
Frequency The number of training session that are performed
3249 (how often) during a given period.

BMI =32.37 Obese Intensity The level of effort compared with the maximum effort
(how hard)

Ways to Modify Eating Habits Time The duration of workout including the warm-up and
(how long) cooldown
The choice of what to eat is based more on social considerations rather than on nutritional judgement. A person’s
food choices can be a risk factor to his/her health. Convenience is only one factor that drives food choices. Other Type Mode of Physical activity
factors include:

Personal Preference The the way such food taste.

Availability There are no choices to choose from.
Economy They are within the budget.
Emotional Comfort They make you feel better for a while.
Weight & Nutritional Value You think they are good for you and for your body weight.
Social Pressure They are offered so you feel you connot refuse them.
Region/ Location They are common or a specialty in your locality.
Values/ Beliefs They fit your religious tradition or ethical belief.