LESSON CONTENT

PHYSICAL EDUCATION 10- QUARTER 1

LIFESTYLE AND MANAGING IT

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. Risk factors are variables in your lifestyle that may
lead to certain diseases. Aside from genetics or heredity, age and physical make-up are some of the factors that cannot
be changed; however, your lifestyle can go around these factors to gain more benefits.

The other variables in your lifestyle, however, can be modified to achieve a healthier life. Such variables include
nutrition, body weight, physical activity, and health habits. Some of the risk factors associated with lifestyle variables
include hypertension / high blood pressure, overweight and obesity, excess body fat, high levels of stress, lack of exercise
and sedentary lifestyle, smoking, unhealthy dietary practices, and alcohol consumption. An unhealthy lifestyle brings
with it certain diseases known as non-communicable diseases (NCDs) also called chronic diseases, they are of long
duration, and are generally of slow progression. The four main types of NCDs are cardiovascular diseases (like
enlargement of the heart and hypertension), cancer, chronic respiratory diseases (such as chronic obstructed pulmonary
disease and asthma), and diabetes.

Managing your lifestyle means 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.

WEIGHT AND MANAGING IT

The concepts of weight gain and weight loss are important in weight management. How to gain and lose weight
are probably some of the more common issues when it comes to health.

Weight Gain = energy consumed is greater than energy expended = more food intake but less physical exertion
Weight Loss = energy consumed is less than energy expended = more physical exertion but less food intake Weight
Maintenance = energy consumed equals energy expended.

Modifying your eating habits can aid you in managing your weight. 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.

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. These activities may require large body movements
such as running, throwing, and jumping, or small movements such as playing board games, doing arts and crafts, and
many others. 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.

Moderate amounts of physical activity are recommended daily. 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. Regular physical activity, regardless of how hard it is,
makes you healthier and can help protect you from many chronic diseases. It is recommended that you exert more than
your usual effort. Some of the more common active recreational activities are sports like badminton, tennis, table tennis,
basketball, volleyball, baseball, and football. These activities require specific skills to be able to play them. For sports
involvement to be enjoyable, either recreational or competitive play may be pursued. It all depends on you and your
enjoyment. Your knowledge of lifestyle and weight management would be beneficial to you as you get older. In general,
lifestyle should be your focus. Knowing your weight and how to manage it, coupled with participation in active
recreational activities would make you a healthier individual. However, take note that making significant cuts in food
intake in order to lose weight and body fat could be a difficult strategy to maintain; focusing on increased physical
activity is a better approach for many people.

PHYSICAL ACTIVITY AND PHYSICAL FITNESS

Participating in regular physical activities should be enjoyable to be able to make you continue doing it. Some
reasons for participating include: the thrill and excitement of competition; desire to succeed or win and/or be good at
something; a sense of personal accomplishment; enjoyment in playing and mastering new skills; socialization or being
with others; challenge limits; release of stress and frustration; improvement of self-image, self-confidence, and
appearance; improvement of health, wellness, and fitness levels; and prevention of disease.

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 respond easily to emergency situations. Regular
moderate physical activity means engaging in relatively vigorous bodily movement for 30 minutes to 1 hour that can
elevate your heart rate. “Regular” here refers to being active in most, if not all days of the week. About 3 to 4 times per
week or more are the recommended times of exercise for an individual.

To know if 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

Factors affecting physical fitness include age, gender, heredity, nutrition, activity and disability, among others. These
factors affect physical fitness in varying degrees since they are relative to the individual.

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

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, psychological distress, and emotional disturbance

• more restraint in avoiding risky behavior Social Benefits

• bonding with family and friends

• opportunity to make new friends and acquaintances

• strengthen social networks and community identity

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: Advertising: Media might have persuaded you to eat such
food. Availability: There are no others to choose from. Economy: They are within your means. Emotional comfort: They
make you feel better for a while. Habit: They are familiar; you always eat them. Personal preference: You like the way
such food taste. Positive associations: They are eaten by people you admire, or they are just for fun. Region/location:
They are common or favored in your locality. Social pressure: They are offered; you feel you cannot refuse them.
Values/beliefs: They fit your religious traditions, or honor your ethical beliefs. Weight: You think they will help to control
body weight. Nutritional value: You think they are good for you. 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.

A modification in your eating habits is needed most especially when you are at risk of disease. Some of the strategies in
changing eating habits include making a plan and sticking to it. Eating habits can be modified according to the nutritional
recommendations for Filipinos by the Food and Nutrition Research Institute (FNRI). 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. (INSERT PHILIPPINE FOOD PYRAMID)

Injury Prevention and Risk Management

Media and technology can greatly influence the choices individuals make about their health, particularly their
eating habits and participation in physical activity. You must be aware of the power of advertisements and how they
affect you. You may be surprised to find out that a lot of your attitudes, beliefs, and practices have to do with what you
see on TV, in advertisements, and what you hear from others.

Applying your knowledge about the importance of physical activity to your daily routine is vital if you want to live
a healthier lifestyle. You make decisions for yourself. Commit to the changes you want to do in your lifestyle so that your
health will improve.

The value of having a healthier lifestyle through participation in physical activities and eating healthier should be
everybody’s priority.

Activity: Dribble Tag This game is played on a hard court. Select 4 players to be “it” and give them a basketball each.
Their objective is to tag other players who are scattered on the court while dribbling the ball. The players who are tagged
must get a new ball and also become “it.” Once the majority of students have been tagged, start the game over by
selecting new players to be “it”.

My Personal Contract

I agree to increase my participation in active recreational activities particularly _____________ for

____________ days per week.
I will begin my program on _______________ and plan to reach my final goal by _______________.
My plan for increasing my participation includes the following strategies:
1. ______________________________________________________
2. ______________________________________________________
3. ______________________________________________________
4. ______________________________________________________
5. ______________________________________________________

I will keep in mind that the reason why I participate in active recreational activities is to have a healthier lifestyle
and these other reasons:
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________

I understand that it is important for me to make a strong personal effort to make the change in my behavior. I
sign this contract as an indication of my personal commitment to reach my goal.
Name ____________________ Witness _______________________