Lifestyle is a way of life. It is your style of living that reflects your attitudes and values.

Recreation is a voluntary participation in an activity during free and unobligated time that gives
enjoyment. It refreshes one‟s mind and body after a day‟s work. Recreation embraces
both indoor and outdoor activities that refer to sports and exercise leading to the
attainment of enjoyment as well as managing our desired weight. Experts suggest that in
choosing your recreational activities, it should be of yourinterest and not of others. It
should also be voluntary and not pressured by somebody, and lastly it should meet your
recreational satisfaction needs such as physiological, educational, social, relaxation,
physiological, and aesthetics. The less physically active activities that you are into bring
alarming effect to your health. Some of the activities today are sedentary in nature,
requiring less energy consumption.
Inactivity According to the World Health Organization, the 4th leading cause of disease is inactivity.
This is due to the popularity of the technological gadgets that you are up to and the poor
health lifestyle. Due to this alarming fact, you are encouraged to switch into a more active
lifestyle by means of engaging to active recreation.
Lifestyle change is the best way of preventing illness and early death. Major causes of early death have
shifted from infectious diseases to chronic lifestyle-related conditions such as heart
disease, cancer, and diabetes.
The HELP Philosophy can guide you in starting a healthy lifestyle change:

identify what affects your weight

Genes These are inherited traits from your parents. Children can inherit the chances of
being overweight or obese if born from obese parents, approximately 80%
chance. While non-obese parents can only have a 10% chance of bearing an
obese or overweight child. The rapid growth which teens undergo causes a
natural healthy weight gain. However, girls on their teens have hormonal changes
that cause weight change.
Environmental factors aside from the genetic factors, being overweight or obese is also caused by some
environmental factors. These includebehaviour and lifestyle choices. When a
child is brought up with overeating unhealthy foods and under exercising, he
develops a learned behaviour that leads to wrong lifelong habits.
Weight Gain (more calories consumed/less calories expended)
Weight Loss (more calories consumed/less calories expended)
Weight Management (calories consumed = calories expended)
Badminton is believed to have originated from the game “poona” that was played by English
Army officers stationed in India during the 17th century. It was later brought to
England in 1870‟s when the Duke of Beaufort held a lawn party in his country
 place, Badminton. It was only in 1992 Barcelona Olympics when the game
became an Olympic sport with singles and doubles events.
Volleyball The beginning of volleyball can be traced from the ingenuity of William J. Morgan
in 1895 at Holyoke Massachusetts. Initially, the game was called “mintonette” but
in its first exhibition game demonstration, Alfred Halstead suggested the name
“Volley Ball” due to the volleying characteristic of the game.. In 1910, the game
was brought to the Philippines by Elwood S Brown.The Filipinos are credited in
the changes of the game with the addition of the skill called“spike or kill”. In 1964,
volleyball had its first summer Olympics exposure as a medal sport.
Badminton and Are good recreation activities that involve the physical dimension.It enhances
volleyball the metabolism of the body which in turn is a factor in losing weight. Aside from
the physical dimension, the games also has claims on affecting the different
dimensions of health of a person. When players control their feelings during
games, the emotional dimension is involved. Since a sport is fun, the emotional
wellbeing is improved. Playing with strategies and tactics involves the intellectual
dimension.Thinking of ways on where to direct the shuttle and the ball gives you
an advantage of winning and enjoying the game. The social dimensionis seen
when players build good relationships. Trusting your teammate builds
camaraderie and teamwork.
Dance is another indoor alternative recreation for those who enjoy the beat of rhythm
and movement. It is a fantastic and fun form of exercise that gradually raises
heart rate. That‟s why dance is a very good cardio work out. Regular participation
in dance activities tightens and tones muscle groups and burns more calories.
Zumba dance is an alternative indoor recreational activity with fitness benefit claims. It was
accidentally discovered by a Alberto “Beto” Perez , a celebrity fitness trainor of
Colombia in the mid 90‟s. The birth of zumba came about during one his aerobics
class, when he realized that he had forgotten his aerobics music.
Benefit of Zumba dance

It improves cardiovascular health –The combination of cardio intervals brought about by the fast and slow
rhythms makes this dance a great cardio interval work-out The fast and upbeat moves of zumba improve the
delivery of blood which carries oxygen to the different parts of the body through the veins, arteries and heart.

It helps in losing weight – cardio interval effect of zumba maximizes the burning of calories. Joining zumba
workout for an hour burns approximately 600 calories.

It relieves stress. It is believed that zumba dancing releases more altering endorphins that melts away
worries away.

It improves mood. It releases feel good hormones called “endorphin” that improves self-esteem, self-
confidence and self -image.

It tones the abdominals – the dance moves work on firmer core abdominal muscles.

Basic Zumba steps Zumba involves a combination oflatin dance steps such as Salsa, Samba,
Raggaeton, Merengue, Cumbia, Cha-cha-cha, mambo rumba, flamenco. Many
 steps have been included to make the dance more exciting such as belly dancing,
hip hop and the like
Hiking is going on an extended walk for the purpose of pleasure and exercise. Pleasure
includes having close encounter with nature, enjoying the beauty of the
environment, smelling the natural aroma of flowers and trees, and being one with
Mother Nature. Exercise on the other hand pertains to the fitness benefits that we
get from the activity. Hiking is more of adventure.
It offers cardiovascular fitness.
It gives the feeling of relaxation.
It balances your daily life routine.
It‟s a good option for weight management activity.
ORIENTEERING It is an outdoor navigational recreational activity using specially drawn and
detailed maps. It requires navigational skills to navigate from point to point
normally moving at a speed .An orienteering course consist of a series of control
points which have to be located in order in the shortest possible time.
Orienteering as an outdoor recreational activity offers much benefit to you: Here are some claims:

1. Conceptual aspects – Since it is a navigational activity, it enhances your decision making skills about map
interpretations and using compass. It also requires you to constantly interpret information contained in the
map.
2. Physical Aspect – Orienteering is basically a running sport so it develops your cardiovascular endurance
and general fitness. Speed, endurance, and strength are essential components necessary to successfully
participate in the game. Technically, this activity captivates the mental and physical challenge features.
3. Personal aspects – Since you are responsible in making decisions in this activity, you develop your self-
confidence and reliance. Your aims are clear that you work hard to achieve them giving you the feeling of
self-achievement.
4. Social Aspects – You will learn to work cohesively with one another
5. Environmental aspect – It creates an avenue for you to appreciate your environment

The fundamental skill in orienteering is orientating the map or setting the map. In moving the map, you
have to:

Find your approximate location on the map
Recognize the pattern of features on the ground as being the same as the pattern on the map
Always hold the map so that you are looking along the route with the map matching the ground.
The map is said to be oriented if the features on the map are in proper relation to the actual features in the
field

The Map is a picture or representation of the earth‟s surface. It includes a compass rose
that shows directions. Cardinal directions are the four base parts on a compass.
The top point is north and the point at the bottom is south. The side points are
called east and west. The points in between the cardinal directions are called
intermediate directions which include northwest, northeast, southwest and
southeast.
Maps Maps use a key or legend to explain the meaning of each of the symbols used in
the map. The key usually shows a small picture of each of the symbols used on
the map, along with a written description of the meaning of each symbol.Maps
 use a key or legend to explain the meaning of each of the symbols used in the
map. The key usually shows a small picture of each of the symbols used on the
map, along with a written description of the meaning of each symbol
Orienteering Compass A compass is an invaluable tool that every backpacker should know how to use. It
is a magnetized needle floating in a liquid and responding to the Earth‟s magnetic
field consequently revealing directions.
Orienteering Compass Parts

Magnetic needle – the magnetic needles north end is painted red and its south end is white.
Revolving compass housing – the housing is marked with the four cardinal points of north, east, south and
west and further divided into 2 degree graduations indicating the full 360 degrees of a circle. The bottom of
the rotating housing is marked with an orienting arrow and meridian lines
Transparent base plate – the base plate is marked with a ruler , an index line as well as the direction of
travel arrow.

Bearing Bearing refers to the direction from one spot to another measured in degrees
from the reference line of north.
Active recreation a type of recreation where there is more energy consumption
Calories unit of measurement of food to be used in energy expenditure
Dance moving with rhythm that expresses emotions
Energy Balance comparison on the amount of energy intake expenditure
Energy Expenditure the use of the calories intake in some forms of physical activities and resting
metabolism
Hiking an outdoor activity of walking in a longer distance
Indoor Recreation activities done within the confines of a building
Lifestyle way we live our life
Nutrition The food that we eat and how the body uses it
Orienteering a navigating activity that uses a specially drawn map
Outdoor Recreation activities done outside the building usually with nature
Passive recreation a type of recreation where there is less energy consumption
Physical Activity Activities done that exerts effort such as exercises, sports, household chores, and walking
that gives fitness benefits
Recreation activities done during free time which gives enjoyment and satisfaction
Weight range The desired weigh t of an individual depending on her height and weight
Zumba a dance fitness craze that combines the latin dance steps
SUMMATIVE ASSESSMENT
1. When trying to plan for your recreational activity, which should be the best thing to keep
in mind?
a. The activity should be of your interest
b. The activity should be away from home
c. The activity will give you the chance to earn money
d. The activity is held within your comfort zone

2. The way we live our life reflects our lifestyle. Which of the following is a healthy lifestyle
that can maintain your desirable weight?
a. Exercise one a week
b. Proper diet and exercise
c. Attending to gyms and taking diet fads
d. Enjoying a balance routine in life

3. Badminton had its origin on the game

a. Poona
b. Tennis
c. Shuttle game
d. Court game

4. In performing a successful smash, a player needs

a. Agility
b. Balance
c. Strength
d. Power

5. Badminton players execute lunges for a quicker return of the shuttle. To perform lunge to
its fullest, you need to have
a. Speed
b. Agility
c. flexibility
d. strength

6. Why is footwork important in playing badminton?

a. It brings you to the action
b. It helps burn fats easily
c. It makes the game exciting
d. It helps in the speed of movement

7. Since hiking is a walking activity, can anybody be a part of the hiking group?
a. Yes, it‟s for everyone
b. No, it‟s dangerous
c. Yes, it fun to walk with people
d. No, only those with Doctor‟s clearance

8. Which of the following is a manifestation of the “Leave No Trace” policy in camping?

a. Pick up flowers in going home
b. Feed animals you encounter
c. Bring non-biodegradable equipment
d. Bring home with you all your waste materials

9. What is the most fundamental skill needed in orienteering?

a. Setting the map
b. Running at a speed
c. Locating the points

10. Jem would like to be an ambassador of healthy lifestyle in their community. How can
she give justice to this?
a. Practice healthy lifestyle
b. Talk about healthy lifestyle
c. Write about healthy lifestyle
d. Disseminate healthy lifestyle

11. Christianne, the libero of the team, is very good in her defensive skill. In what fitness
component can we attribute her skill in quick receive?
a. Speed
b. Agility
c. Power
d. coordination

12. Jamaica‟s parents are both obese. She knows that the disease runs in the family that‟s
why she is trying to find the best way to get out of it. Which is the best way?
a. Have a lifestyle change
b. Consult a fitness professional
c. Live in a healthy environment
d. Eat raw and fresh fruits and vegetables

13. Jade computed her BMI and came up with the score of 21.8. This means that,
a. Jade is underweight
b. Jade is overweight
c. Jade is normal
d. Jade is obese

14. Mr Gonzales found out that most of his students are overweight and close to being
obese. What can he do to help them?
a. Organize a fitness program 3x a week
b. Consult a nutritionist for the proper food intake
c. Make them active in the class every meeting
d. Encourage them to have a healthy lifestyle change

15. Lara is a junior high school student who loves to eat more than what she needs. She
takes in more chips, chocolates, cakes, and sodas while relaxing in the couch watching her
favourite movies in her laptop.What is the consequence of this kind of practice in her
weight?
a. She‟ll gain weight
b. She‟ll loss weight
c. She‟ll maintain her weight
d. She‟ll live healthy for a lifetime

16. When less calories are consumed and more calories are expended, a student will have
a. Weight loss
b. Weight gain
c. Sustain weight
d. Live healthy

17. Energy intake and energy expenditure means

a. Energy intake
b. Energy balance
c. Energy expenditure
d. Energy consumption

18. Jeonn takes the lead in her team in planning the strategies to take in their final game in
volleyball. She thinks of possible ways on how to earn points and win the game. This shows
that,
a. sports develop physical dimension
b. sports develop emotional dimension
c. sports develop intellectual dimension
d. sports develop social dimension

19. Xam is the SK Chairman in their Barangay. She was requested by their Barangay
Captain to plan an activity for the health of the people. What will she consider in planning?
a. Health status of the people
b. Budget of the project
c. Facilities in the Barangay
d. Personnel to work in the project

20. Which of the following is a manifestation of the “Leave No Trace”policy?

a. Pick a flower and bring it home
b. Set up a tent and leave it there
c. Bring home everything that you brought and set up
d. Leave a trace on the roads to avoid loss of direction