The document provides information about physical fitness and weight management. It discusses assessing physical activity, engaging in at least 60 minutes of moderate to vigorous physical activity per day, and participating in physical activity-related community services. It also covers recreational activities, active participation in sports, benefits of physical activity, and examples of fitness assessments.
The document provides information about physical fitness and weight management. It discusses assessing physical activity, engaging in at least 60 minutes of moderate to vigorous physical activity per day, and participating in physical activity-related community services. It also covers recreational activities, active participation in sports, benefits of physical activity, and examples of fitness assessments.
The document provides information about physical fitness and weight management. It discusses assessing physical activity, engaging in at least 60 minutes of moderate to vigorous physical activity per day, and participating in physical activity-related community services. It also covers recreational activities, active participation in sports, benefits of physical activity, and examples of fitness assessments.
The document provides information about physical fitness and weight management. It discusses assessing physical activity, engaging in at least 60 minutes of moderate to vigorous physical activity per day, and participating in physical activity-related community services. It also covers recreational activities, active participation in sports, benefits of physical activity, and examples of fitness assessments.
LIFESTYLE AND WEIGHT MANAGEMENT P H YSIC A L E D U C A TIO N
FIRST QUARTER We e k 5 & 6 01. Assesses physical activity, exercise, and eating habits
Engages in moderate to vigorous
02. physical activities for at least 60 minutes a day in and out of school
Expresses a sense of purpose and
03. belongingness by participating in physical activity-related community services and programs TEAM BUILDING! 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. 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. Benefits of Active Participation in Sports and Recreational Activities Health Benefits Physical Benefits • improvement of skills specific to a particular activity • Relaxation, rest, and revitalization Mental and Emotional • Release of stressBenefits 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 GET SET…
PUT CHECK (√) IF YOU
ALWAYS DO THE ACTIVITY AND (X) IF YOU SELDOM DO THE ACTIVITY. SURFING THE NET RUNNING DOING HOUSEHOLD
CHORES LIKE CLEANING
THE BEDROOM AND
HELPING PARENTS IN
COOKING AND WASHING
OF THE DISHES STROLLING AT THE MALL OR PLAZA ATTENDING CHURCH ACTIVITIES ACTIVE IN ANY KIND OF SPORTS WATCHING TELEVISION JOGGING LISTENING TO MUSIC TALKING AND BONDING WITH FRIENDS PHYSICAL FITNESS Go and Learn
What is Physical Fitness? PHYSICAL FITNESS -refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. Go and Learn
REVIEWING THE DIFFERENT COMPONENTS OF PHYSICAL FITNESS Health-related fitness. This is your ability to become and stay physically healthy.
Skill-related fitness. This is your ability to
maintain high levels of performance on the playing field. 01. 04.
02. 05.
03. ✓Ratio of weight of fat to the weight of bones in your body ✓The relative percentage of body fat to lean body tissue. ✓ Percentage of body weight that is fat compared to other body tissues, such as bone and muscle ✓ High % of body fat = increased rates of illness and death. ✓ Ability to use joints easily (involves muscles, tendons, and ligaments) ✓ Ability to use your joints fully ✓ Muscles are long enough & the joints are free enough to allow movement FLEXIBILITY Zipper test: Materials -Ruler/meter stick FLEXIBILITY Sit & Reach test: Materials -Ruler/meter stick -Tape measure ✓The ability to exercise the entire body for long periods of time. ✓Requires a strong heart, healthy lungs & clear blood vessels to supply the body. ✓ Cardiovascular fitness is the ability of your body to work continuously for extended periods of time. ✓ Cardiovascular fitness is sometimes called cardiorespiratory endurance. ✓The ability of muscles to do repeated work without getting tired or fatigued. CARDIORESPIRATORY ENDURANCE/AEROBIC CAPACITY
3-minute Step Test:
Materials -Stair -Timer 3-Minute step test
12-inches –Secondary Normal Pulse Rate for High School -60 to 90 beats per minute (bpm)
To get the heart rate, count the pulse beat for 10 seconds and multiply it by 6.
Example: 16 x 6 = 96 beats per minute (bpm)
✓ Muscular strength refers to the maximum amount of force a muscle or muscle group can exert against an opposing force. ✓ The ability of a muscle to generate force against a physical object MUSCULAR STRENGTH Push-up: Materials -Mat MUSCULAR STRENGTH Basic Plank: Materials -Mat & Timer 01. 04.
02. 05.
03. 06. ✓Ability to perform a movement or cover a distance in a short period of time. Skill-Related Fitness Speed: 40-meter Sprint Materials -Timer & Running Shoes ✓Ability of the muscle to transfer energy and release maximum force at a fast rate. Skill-Related Fitness Power: Standing Long Jump Materials -Meter stick/Ruler ✓The ability to move quickly in different directions. ✓Ability to change the position of your body quickly & to control the movement of your whole body. Skill-Related Fitness Agility: Hexagon Agility Test Materials -Timer -Tape 18 Inches ✓The amount of time it takes to react to a stimulus. Skill-Related Fitness REACTION TIME: Stick Drop Test Materials -Ruler/meter stick -Chair/table ✓The ability of a person to use all senses at the same time while performing. Skill-Related Fitness Coordination: Juggling Materials -Papers/Sipa (4 grams ✓The ability of a person to maintain body equilibrium while moving or playing. Skill-Related Fitness Balance: Stork Balance Stand Test Materials -Flat surface and & timer The measurable components that influence one’s physical fitness are composed of two groups: and associated mostly with individual kinesthetic intelligence or more performance-based skills. Refers to the ability to perform daily physical tasks associated with disease prevention and functional health while is the ability of the human body to perform physical tasks efficiently for a specific sport. WHAT IS FITNESS ASSESSMENT? A FITNESS ASSESSMENT • Body Mass Index is a series of • Resting Heart Rate measurements and • Body Composition • Lung Capacity tests that will help • Flexibility identify the status • Speed of one’s physical • Balance • Agility fitness. • Power • Strength • Coordination Body Mass Index is one of the most demanding fitness assessment test today because in most of all the fields in different profession they use this part of physical examination to assess if the person is healthy or unhealthy. Go and Learn
HOW CAN YOU
ASSESS YOUR BODY COMPOSITION? It is one of the tools in determining the body’s composition. BMI is calculated by taking a person’s weight and dividing by their height squared.
TEST DETAILS
Equipment:
1. Weighing Scale 2. Tape measure/meter stick for the height Calculate BMI using the formula below:
Metric BMI Formula:
Weight in kg Height in m2 Example: Weight = 68 kg Height = 165 cm (1.65 m)
Calculations: 68/(1.65)2 = 24.98
Use the table to determine your BMI rating.
RATING BMI UNDERWEIGHT < 18.5 HEALTHY RANGE 18.5 – 24.9 OVERWEIGHT 25 – 29.9 OBESE >30 BMI (Body Mass Index) The details below are some ways to check your BMI:
The formula for BMI computation Classification of BMI According to the
Result
Equipment: 1.Weighing scale for weight BMI 2.Tape measure/meter stick for the height Underweight < 18.5 Normal 18.5 – 24.9 Procedure: Overweight 25.0 – 29.9 1.Measure the subject’s body weight (kg.) and Obesity > 30.0 height (m). Extreme Obesity > 40.0 2.Calculate the BMI using the formula below. metric BMI Formula: _______Weight in kg______ Height in (m) x Height in (m) BMI (Body Mass Index) Example:
2.37 BMI (Body Mass Index) Other Example: Weight: 30 Height: 120
120 x 100 = 1.20
1.20(m) x 1.20(m)= 1.44 __30__ 1.44 20.83 BMI Classification: Normal Go and Learn
CAN YOU DETERMINE NOW IF YOU ARE AT RISK? Aside from being overweight or obese, the following are the other risk factors related to lifestyle diseases;
FAMILY HISTORY OF PREMATURE HEART DISEASES Aside from being overweight or obese, the following are the other risk factors related to lifestyle diseases;
CIGARETTE SMOKING Aside from being overweight or obese, the following are the other risk factors related to lifestyle diseases;
ALCOHOL USE Aside from being overweight or obese, the following are the other risk factors related to lifestyle diseases;
PHYSICAL INACTIVITY Aside from being overweight or obese, the following are the other risk factors related to lifestyle diseases;
UNHEALTHY DIET LIFESTYLE DISEASES DEFINITION HOW TO CONTROL
It is also known as It can be controlled by
High Blood hypertension. It may having regular physical Pressure increase your risk of heart exercises, losing excess diseases, stroke, kidney weight, changing eating diseases, and congestive habits, and less salt in food heart failure. intake. No matter what type, it You can prevent diabetes by Diabetes means you have too much reducing your calorie intake glucose in your blood, and getting regular physical although the reason may exercise. differ. Too much glucose can lead to serious health problems PLAIN MILDLY A GLASS OF MILK TO A GOOD DAILY FOODS FORTIFIED WITH FOODS COOKED MEET THE CALCIUM, BREAKFAST COMPOSE VITAMINS A OR BETA- IN MODERATE PROTEIN, AND OF BODY BUILDING, CAROTENE, VITAMINS C, AMOUNT OF FATS VITAMINS B ENERGY-GIVING AND MINERALS LIKE IRON OR OIL NEEDED DAILY REGULATING FOODS AND IODINE WHAT NUTRITIONAL GUIDELINES CAN BE OBSERVED AS PART OF HEALTHY EATING HABITS?
EAT A MAINTAIN CONSUME FISH, EAT MORE
CHILDREN’S LEAN MEAT, VEGETABLES, VARIETY OF NORMAL GROWTH POULTRY, AND FOODS FRUITS AND THROUGH DRIED BEANS ROOT CROPS EVERY DAY PROPER DIET WHAT NUTRITIONAL GUIDELINES CAN BE OBSERVED AS PART OF HEALTHY EATING HABITS?
EAT A VARIETY OF CONSUME MILK, USE IODIZE SALT AVOID CIGARETTE
FOODS COOKED IN MILK PRODUCTS, BUT AVOID SMOKING ANG EDIBLE OR AND OTHER FOOD EXCESSIVE DRINKING RICH IN CALCIUM INTAKE OF COOKING OIL ALCOHOLIC SALTY FOOD. BEVERAGES “Living a healthy lifestyle will always be a personal decision for everyone but we can always pass the message to those who need the help.” - Odeta Rose
