What activities make

up your day?
Do you spend time
being active?
 Which type
of food do you
usually eat?
 Do you eat just
anything you want?
 Do you know that the
things you do on a daily
basis contribute a lot to
your health?
 At any age, health should be
prioritized through proper
management of lifestyle and
weight. One can participate in
physical activities and may
modify eating habits.
 As a member of the society, you
should give importance to your health.
The value you give to your health is of
significance not only to you but to the
society as well. Remember, a healthy
individual is a productive individual.
LESSON 1: LIFESTYLE
• The way in which an individual lives is called
lifestyle.
• This includes the typical patterns of an
individual’s behavior like everyday routine at
home, in school, or at work; eating, sleeping,
and exercise habits, and many others.
• These patterns of behavior are related to
elevated or reduced health risk.
 Your lifestyle is of utmost
importance. Everything you
do, whether good or bad,
has an effect on your
health.
 Teenagers like you may
have practices or habits at
home or in school that
either elevate or reduce
health risks.
Teenagers like you should
be more aware on how
your nutritional practices
can affect your health.
Managing your lifestyle entails:
• making modifications in your routine
• food choice, physical activity, and
eating habits are some of the aspects
of your lifestyle that can be modified
to improve it.
…..These modifications should be
done GRADUALLY
• reducing the intake of fatty food,
• getting up to reach for something
instead of asking someone to get it
for you, or
• walking faster and more often.
The idea is that for health
risks to be reduced,
changes in your lifestyle
should be made.
 What is risk factor?
Risk factors are variables in
your lifestyle that may lead to
certain diseases.
WHAT ARE THE ASPECTS OF RISK FACTORS?
What are the variables in your
lifestyle?

These variables of lifestyle bring with them

risk factors that are serious concerns
SOME RISK FACTORS ASSOCIATED WITH THESE VARIABLES ARE:
An unhealthy lifestyle
brings with it certain
diseases that can
shorten your lifespan.
 LESSON 2:
WEIGHT AND
MANAGING IT
WEIGHT means:
• A measurement that indicates how
heavy a person or thing is.
(Merriam Webster)
• the amount that a person or thing
weighs: the heaviness of a person or
thing. (Merriam Webster)
WEIGHT CONCEPTS:
WEIGHT GAIN = energy consumed is greater
than energy expended.

Meaning – MORE food intake but LESS

physicalexertion.
WEIGHT LOSS = energy consumed is less
than energy expended

Meaning – MORE physical activities but

LESS food intake
WEIGHT MAINTENANCE = energy
consumed equals energy expended.

Meaning – physical activities/exertion is the

same as with food intake.
 Modifying your eating habits can aid you in
managing your weight. Opting for more nutritious
food can help lessen health risks and improve
your physique. Some of the common tips in weight
management are including fruits and vegetables in
your meals, reducing intake of sweets, preparing
your meals in a healthier way, and decreasing
portion sizes.
 BODY MASS INDEX (BMI)
• It is a rough measure of body composition that
is useful for classifying the health risks of body
weight.
• It is also based on the concept that a person’s
weight should be proportional to height.
BMI is calculated by dividing your body weight
(expressed in kilograms) by the square of your
height (expressed in meters).
At low values of BMI, weight gain should be
achieved. For normal values, weight
maintenance is recommended. Healthy
eating and active physical activity will be
beneficial in maintaining a healthy weight.
At high values of BMI, however, the risk of
arthritis, diabetes, hypertension, cancer,
and other disorders increases substantially.
LESSON 3:
ACTIVE RECREATIONAL
ACTIVITIES
 Recreational activities are those
activities held during one’s leisure
time.
 Their purpose is to refresh oneself
by doing activities that are
considered by an individual as
enjoyable.
The activities which may require…
Large body movements:
• running
• throwing
• Jumping
Small movements:
• playing board games
• Doing arts and crafts
• and many others.
• When a recreational activity is
athletics or sports, this may require
more physical exertion and
competition.
• However, athletics and sports may
also be participated in more for the
enjoyment they bring rather than
competitive play.
 Active recreational activities are
highly recommended for health promotion.
These activities require more amounts of
energy to be expended than the usual
energy expenditure. This means that you
do activities that make you exert more
effort than what you usually do.
Computation: Intensity X Duration X Frequency = Score Total

Your Score: ______ x _______ x _________ = _________

 Choose recreational activities that
you find enjoyable and fits into your daily
routine. Your participation in these
activities could easily be sustained since
you personally enjoy doing them and
you even do it in your own time. Hence,
strict adherence to a regular physical
activity is very viable.
 Regular physical activity, regardless of how
hard it is, makes you healthier and can help
protect you from many chronic diseases.
However, exercising at low levels of exertion
does little to improve physical fitness. It is
recommended that you exert more than your
usual effort. For example, if you are used to
walking for 15 minutes from home to work,
you could walk faster or for a longer duration.
• Some of the more common
active recreational activities are:
badminton, tennis, table tennis,
basketball, volleyball, baseball,
and football.
• These activities require specific
skills to be able to play them.
LESSON 4:
PHYSICAL ACTIVITY AND
PHYSICAL FITNESS
 It helps you avoid diseases,
remain strong and fit, and
maintain your physical and
mental health. One of the most
important practices is being
physically active.
• People of all ages benefit from regular
physical activity.
• Significant health benefits can be obtained
by engaging in moderate amounts of
physical activity on most, if not all days of
the week.
• Through a modest increase in daily
activity, most individuals can improve their
health and quality of life.
• Additional health benefits can be
gained through greater amounts of
physical activity.
• Individuals who can maintain a regular
regimen of a more vigorous or a
longer-duration activity are likely to
obtain even greater benefits.
• Participation in regular moderate physical
activity can lead to improved physical
fitness.
• It is a condition whereby the systems of the
body are able to function at their optimal
efficiency, associated with an individual’s
ability to work effectively, to enjoy leisure
time, to be healthy, to resist disease, and to
meet emergency situations.
To know the amount of effort exerted during
physical activity will be beneficial to you, the FITT
formula should be kept in mind. FITT stands for:
Frequency (how often) – number of training
sessions that are performed during a given period
(usually one week)
Intensity (how hard) – an individual’s level of
effort, compared with their maximal effort, which is
usually expressed as a percentage.
Time (how long) – duration of a workout (including
warm-up and cool-down) or the length of time spent
in training
Type – mode of physical activity
• Changing from your “usual” to “more than your
usual” does not necessarily mean changing
everything in the FITT formula.
• Frequency can be retained but intensity is elevated; or
both can be slightly adjusted but time is increased; or
type is changed to a more challenging one.
• Remember, changing your FITT formula should be
done gradually to give your body time to adjust to the
demands you place on it.
• When your body is challenged to do
more than what it is used to, changes in
your body start to occur.
• If the physical activity is too easy for
your body, changes, if any, would be
minimal.
• Hence, your body should be challenged
and more effort should be exerted.
 Rate of Perceived Exertion
or RPE.

It is an assessment of the intensity

of exercise based on how the
participant feels.
Rate of Perceived Exertion or RPE.
• However, if you find the activity as
“very hard” (17) to “very, very hard”
(19), you might want to check your
FITT formula.
• Remember, health promotion does not
mean exhaustion or risking yourself of
getting injuries.
• PFT is a series of tests that
measures and monitors students'
physical fitness level.
• The results of test serves as the
basis for providing continuous
activities or trainings in order to
maintain one’s fitness.
• Physical fitness tests are also
good gauges of your fitness level.

• Health-related and skill-related

components are tested to
determine points of improvement
of an individual.
Health-related components
• are those that contribute to the
development of health and functional
capacity of the body.
• These include cardiovascular strength,
cardiovascular endurance, muscular
strength, muscular endurance, flexibility,
and body composition.
Skill-related components
• are those components that
contribute to the development of
skills.
• These include agility, balance,
coordination, power, reaction time,
and speed.
Here are just some of the components of
physical fitness.
• Cardiovascular endurance –
 the ability of an individual to perform
prolonged work continuously, where
the work involves large muscle groups
(Fahey, Insel, and Ruth 2007)
• Agility - ability to start (or
accelerate), stop (or decelerate and
stabilize), and change direction
quickly, while maintaining posture
• Coordination - ability to perform
complex motor skills with a smooth,
flow of motion
LESSON 5:
BENEFITS OF ACTIVE
PARTICIPATION IN SPORTS AND
RECREATIONAL ACTIVITIES
 Individuals benefit a lot from
actively participating in sports
and recreational activities.
These include health, physical,
mental, emotional, and social
benefits.
Health Benefits
• road map to good health and longevity
• improved quality of life
• lower blood pressure, reduced arthritis pain,
weight loss and lowered risk of diabetes,
certain cancers, osteoporosis and
cardiovascular disease
Physical Benefits
• improvement of skills specific to a particular
activity
• relaxation, rest, and revitalization
Social Benefits
• bonding with family and friends
• Opportunity to make new friends
• Strengthen social networks and community
identity.
Mental and Emotional Benefits
• release of stress from demands of everyday
living
• greater personal confidence and self-
esteem sense of achievement
• reducing risks of depression, anxiety, and
emotional disturbances
• More restraint in avoiding risky behaviour
LESSON 6:
MODIFYING
EATING HABITS
Eating is an intentional act.
Each day people choose from the
available food, prepare the food,
decide where to eat, which rules to
follow, and with whom to dine with.
These make up your eating habits.
 Convenience is only one factor that drives
food choices. Some of the other factors are:
Some of the other factors are:
• Poor food choices contribute directly to
obesity, heart disease, diabetes, cancer,
and other health problems.
• Understanding the importance of food
choices becomes even more critical as a
greater number of people rely more on
convenience food, take-out meals, and
eating out.
• Poor diet coupled with lack of exercise
contributes to an increased risk of
diseases.
• Eating habits can be modified according
to the nutritional recommendations for
Filipinos by the Food and Nutrition
Research Institute (FNRI).
• Bearing in mind these recommendations
help ensure proper diet especially the
changes being experienced as your body
matures.
• Your eating habits should revolve around
these recommendations to become healthier.
• Remember, your nutritional needs should not
be neglected as you participate in active
recreational activities.
• More attention on nutritional needs is
necessary to energize your body and help
your body recover as well.
• Compute the recommended number of
calories you should burn using FNRI’s
Energy Calculator to find out what
physical activities you need to do to burn
these calories.