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LIFESTYLE
 UNIT 1:
ACTIVE RECREATION
(SPORTS)
 UNIT 1:
ACTIVE RECREATION
(SPORTS)

LIFESTYLE

MODIFICATION

WEIGHT
MANAGEMENT
 LIFESTYLE
the way an individual lives
the typical patterns of an
individual’s behavior
the practices or habits at home
or in school
the nutritional aspects
 LIFESTYLE

Healthy Unhealthy
 FOOD CHOICE

MODIFICATION EATING HABITS

FUEL, FUN
FOG, STORM
PHYSICAL ACTIVITY

•Very Light
•Light
•Moderate
•Vigorous
•Maximum
 Activity 1:
WEIGHT, THERE,S MORE!

Practices

Healthy Unhealthy
Healthy or Unhealthy

1. Eating fruits/
vegetable daily

Healthy
Healthy or Unhealthy

2. Eating in moderation

Healthy
Healthy or Unhealthy

3. Skipping meals on a
regular basis

Unhealthy
Healthy or Unhealthy

4. Consuming sweets
uncontrollably

Unhealthy
Healthy or Unhealthy

5. Substituting water
for rice

Unhealthy
Healthy or Unhealthy

6. Eating meat
products moderately

Healthy
Healthy or Unhealthy

7. Choosing to eat
home cooked meals
rather than buying fast
food items
Healthy
Healthy or Unhealthy

8. Leaving out
vegetable when eating
sinigang?
Unhealthy
Healthy or Unhealthy

9. Minimizing intake of
deep-fried food

Healthy
Healthy or Unhealthy

10. Drinking beverages,

like soft drinks, as the
first option
Unhealthy
Physical Fitness
 the ability to function efficiently and
effectively, to enjoy leisure time, to be
healthy, to resist diseases and to
cope with emergency situations.
Fitness
 is finding a balance in each
area of your life with a body that
can stand a pace.
Physical Education by
Charles Butcher
 an integral part of total education
process, is a field of endeavour which
has as its aim the development of
physically, emotionally, mentally,
socially and spiritually fit citizens
through the medium of physical
activities.
 COMPONENTS OF
PHYSICAL FITNESS

Health Skill
Related Related
Health-Related Fitness

• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
Health-Related Fitness
- consists of those specific
components that has a relationship
with good health, or a lower risk of
illness, particularly hypokinetic
diseases and conditions.
Cardiovascular Endurance
- the ability of the heart and lungs to
function effectively and efficiently over a
prolonged period of time.
Muscular Strength
- the ability of a muscle group to
contract a resistance.

Muscular Endurance
- the ability to continue selected
muscle group movements for a
prolonged period of time.
FLEXIBILITY
- the ability of the joints in the body to
move to their full range of motion.

BODY COMPOSITION
- the relative percentage of body fat
compared to lean body mass (muscle,
bone, water etc.).
Skill-Related Fitness

• Speed
• Agility
• Balance
• Coordination
• Reaction Time
• Power
Skill-Related Fitness
-consists of those specific
components that has a relationship
with learning motor skills quickly and
the ability to achieve a high level of
performance in sports.
Speed
- the ability to move one’s body in
a shortest possible time.

Agility
- the capacity to change direction of
the body quickly and effectively.
Balance
- the maintenance of equilibrium.

Coordination
- the ability to integrate the senses
with muscles so as to produce
accurate, smooth, and harmonious
body movement.
Reaction Time
- the time required to respond a
movement as a result of a given
stimulus.

Power
- application of force.
Exercise
-the key to physical fitness. It stimulates all
our body systems, most particularly the
muscular, circulatory and respiratory
systems, to work at a high level of efficiency
- it aids in the supply of food and other
important substances to all parts of the
body as well as the removal of waste
materials.
What will happen if we don’t
exercise?

Health Risk:
1. Cardiovascular diseases – coronary
heart diseases, hypertension, stroke
2. Obesity
3. Diabetes
 What are the benefits can
we get if we exercise?
1. Increase body temperature which allows
increasing the rate and force of muscular
contractions
2. Increase heart rate and blood flowing to
muscles
3. Increase the activation of the central
nervous system resulting in improved
coordination, skill accuracy and reaction time
Physical Activity – is any bodily movement
produced by the contraction of skeletal
muscles that results in a substantial
increase in energy expenditure.
Dynamic Stretching – is a movement-
based type of stretching. prepare the
muscle for active contraction.
Static Stretching – is performed to move a
muscle as far as it can go without feeling
any pain.
Workout – is part of your physical activity
program during which you do activities to
improve fitness.
Warm-up Exercise
is a series of activities that
prepares your body for more vigorous
physical activity and helps prevent
injury
Cool –down – returns the body to
resting state and promotes effective
recovery
Benefits:
1. Slowly decreases the heart rate and
overall metabolism.
2. Reduces tendency towards fainting
and dizziness by preventing the sudden
pooling down of blood in the legs and
ensures adequate circulation to the skeletal
muscles, heart and the brain
RECREATIONAL ACTIVITIES
- Activities held during one’s leisure
time.
- It’s purpose to refresh oneself by
doing activities that are considered by
an individual as enjoyable.
-Active recreational activities are
highly recommended for health
promotion
RECREATIONAL ACTIVITIES

FITT Formula
FREQUENCY (how often)- no. of
training session that are performed
during a given period
INTENSITY (how hard) – an
individuals effort, compared w/ their
maximal effort, usually expressed as
percentage
TIME (how long) – duration or
the amount of time spent in
training
TYPE – mode of physical
activity
 WEIGHT MANAGEMENT
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
- physical exertion is the same with food intake
 BMI (BODY MASS INDEX)
BMI = WEIGHT in KG
HEIGHT in M 2
CLASSIFICATION BMI

BMI= 61kg Underweight <18.5

1.76m2
Normal 18.5 -24.9

BMI= 61kg Overweight 25.0 – 29.9

2
3.09m
Obesity 30.0 and above
2
BMI= 19.74kg/m
 UNIT 1: ACTIVE RECEATION
(SPORTS)

Healthy
• The way an individual live.
LIFESTYLE • Every day Routine.
Unhealthy

FOOD CHOICE

MODIFICATION EATING HABITS

PHYSICAL ACTIVITY

WEIGHT GAIN •Very Light

•Light
WEIGHT •Moderate
WEIGHT LOSS
MANAGEMENT •Vigorous
•Maximum
WEIGHT
MAINTENANCE