Lifestyle and Weight Management - Physical Education 10 - Quarter 1 PDF

Physical Education 10-Quarter 1  The way in which an individual lives. 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.  variables in lifestyle that may lead to certain dis...

Physical Education 10-Quarter 1  The way in which an individual lives. 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.  variables in lifestyle that may lead to certain diseases. Can be change Eating Habits/Nutrition What you eat Health Habits Hygiene practices and sleep wake cycle Body Weight Physical Activity Exercises  variables in lifestyle that may lead to certain diseases. Age Genetics/Heredity Physical Make up  certain diseases that can shorten your lifespan which is brought by an unhealthy lifestyle a.k.a. chronic diseases long duration, and are generally of slow progression.  (like enlargement of the heart and hypertension) (such as chronic obstructed pulmonary disease and asthma) Weight management is the process of adopting long-term lifestyle modification to maintain a healthy body weight on the basis of a person's age, sex and height. Methods of weight management include eating a healthy diet and increasing physical activity levels.  is the amount of energy you take in through food. is the amount of energy you spend through physical activity. energy consumed is greater than energy expended - food intake > physical exertion energy consumed is less than energy expended - food intake < physical exertion energy consumed equals energy expended food intake = physical exertion  It is a rough measure of body composition that is used 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. If BMI is high, the risk of arthritis, diabetes, hypertension, cancer, and other disorders increases 1.Including fruits and vegetables in meals 2.Reducing intake of sweets 3.Preparing meals in a healthier way 4.Decreasing portion sizes WEIGHT (in Kilograms) HEIGHT (in Meters) ² Example: 30 = 30 = 20.83 (NORMAL) (1.20) ² 1.44 *The heaviness or lightness of a person Material/s: Weighing or Bathroom Scale Stand erect. Record the score in kilograms *The distance between the feet on the floor to the top of the head in standing position. Material/s: Tape measure, L-square, an even and firm floor and flat wall Stand erect L-square against the wall Record the score in meters.  is only one factor that drives food choices Media might have persuaded you to eat such food. There are no others to choose from. They are within your means. They make you feel better for a while.  They are familiar; you always eat them. You like the way such food taste. They are eaten by people you admire, or they are just for fun. They are common or favored in your locality. They are offered; you feel you cannot refuse them. They fit your religious traditions, or honor your ethical beliefs. You think they will help to control body weight. You think they are good for you. Recreation is a means of relaxing the mind and the body. It is important for a person to engage in an activity that relieves day-to-day tension. Recreation is for everybody, for it is a universal need of people. Recreational activities are held during one’s leisure. Their objective is revitalize all the different aspects of the life, physical, mental, social, and emotional aspects of the individual. All activities are held for self-satisfaction and enjoyment. 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 these activities make you exert more effort than what you usually do. (Sports and Athletic activities)  Road map to good health and longevity Release of stress from demands of everyday living Improved quality of life Greater personal confidence and self-esteem Lower blood pressure, reduced arthritis Sense of achievement pain, weight loss and lowered risk of Reducing risks of depression, anxiety, diabetes, certain cancers, osteoporosis psychological distress, and emotional disturbance and cardiovascular disease More restraint in avoiding risky behavior Improvement of skills specific to a Bonding with family and friends particular activity Opportunity to make new friends and Relaxation, rest, and revitalization acquaintances Strengthen social networks and community identity Part I-Health-related Fitness Test *3-Minute Step Test Material/s: Step (Height: Elementary – 8 inches, Secondary – 12 inches) a. Stand B. Count pulse in 10 seconds and multiply it A. Stand erect by 6. Put data on “before the activity”. c. Step R up d. Step L up e. Step R down f. Step L down *3-Minute Step Test Material/s: Step (Height: Elementary – 8 inches, Secondary – 12 inches) G. Repeat in starting with left foot. H. Repeat all (c to g) for 3 minutes. I. Count pulse in 10 seconds and multiply it by 6. Put data on “after activity” *Push-ups and Plank Material/s: exercise mats or any clean mat Push-up (for boys): a. Face down in push-up position b. Straighten the arms in 2cts. c. Lowers the arms in 2cts. Push-up (for girls): a. With knees in contact with the floor, straightens the arms for 2 cts. b. Lowers the arms in 2 cts. a. Rest body on forearms with palms and fingers flat on the floor, whenever ready lift body with the start of timer. Make sure that your back is flat. Head, neck and spine are in straight line. Maximum of 90 seconds for Boys and Girls. *Zipper Test & Sit Reach Material/s: Ruler, Tape measure or meter stick Zipper Test a. Stand erect b. Raise Left arm c. Bend and reach down d. Measure in across your back centimetres *Zipper Test & Sit Reach Material/s: Ruler, Tape measure or meter stick Sit and Reach Position the meter stick at the top of the middle fingers Sit and flat back on the wall Slide hands and reach far without bending knees Part II-Skill-related Fitness Test  *Standing Long Jump Material/s: Tape measure/meter stick/any measuring device a. Stand behind mark b. Swing arms backward c. Jump on both feet d. Jump on both feet e. Spot the mark And bend knees f. Measure in centimeter *Juggling Material/s: Sipa (washer weighing 4 grams, with 5 inches straw) Sit and Reach Hit the sipa/rubber band alternately with right and left a hand upward *Stork Balance Stand Test Material/s: Flat, non-slip surface, Stopwatch Do the test in each foot for 3 times, add time then divide to 3. Stand Erect Hands on waist Bring R foot to Raise the ball The side of L of L foot Knee *Stick Drop Test Material/s: 12-inch ruler or stick, Arm chair or table and chair Sit on an armchair or chair next to the table so that the elbow and the lower arm rests on the desk/table. Do this this test 3 times. Let us all remember that before doing any Moderate or Vigorous Activities, we must do first some warm-up. An effective warm-up increases both the respiratory rate and the heart rate. This helps increase the body’s core temperature, while also increasing the body’s muscle temperature through an increase in the delivery of oxygen and nutrients to the working muscles. A warm-up should consist of light physical activity for 5 to 10 minutes of exercise, such as walking and slow jogging. Here are illustrations for you to follow along  Static stretches on the other hand are more appropriate in the cool down or every after strenuous activities as they help muscles to relax, realign muscle fibers and re-establish their normal range movement. These stretches should be held for at least 10 seconds. Here are illustrations for you to follow along: