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    Mapeh 10 - Lifestyle and Weight Management

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    Mihatsu Taki
    This document provides information on physical fitness and health. It defines physical fitness as having the ability to perform daily tasks without fatigue and discusses the importance of cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. It then outlines several health-related fitness assessments including BMI, waist-to-hip ratio, and cardio tests. Risk factors for lifestyle diseases like high blood pressure and diabetes are discussed. The document concludes with descriptions of circuit training exercises and fitness activities like yoga, walking, and strength training.

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    Mapeh 10 - Lifestyle and Weight Management

    Uploaded by

    Mihatsu Taki
    16K views2 pages
    This document provides information on physical fitness and health. It defines physical fitness as having the ability to perform daily tasks without fatigue and discusses the importance of cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. It then outlines several health-related fitness assessments including BMI, waist-to-hip ratio, and cardio tests. Risk factors for lifestyle diseases like high blood pressure and diabetes are discussed. The document concludes with descriptions of circuit training exercises and fitness activities like yoga, walking, and strength training.

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    MAPEH 10 - LIFESTYLE AND WEIGHT MANAGEMENT

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    This document provides information on physical fitness and health. It defines physical fitness as having the ability to perform daily tasks without fatigue and discusses the importance of cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. It then outlines several health-related fitness assessments including BMI, waist-to-hip ratio, and cardio tests. Risk factors for lifestyle diseases like high blood pressure and diabetes are discussed. The document concludes with descriptions of circuit training exercises and fitness activities like yoga, walking, and strength training.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    16K views2 pages

    Mapeh 10 - Lifestyle and Weight Management

    Uploaded by

    Mihatsu Taki
    This document provides information on physical fitness and health. It defines physical fitness as having the ability to perform daily tasks without fatigue and discusses the importance of cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. It then outlines several health-related fitness assessments including BMI, waist-to-hip ratio, and cardio tests. Risk factors for lifestyle diseases like high blood pressure and diabetes are discussed. The document concludes with descriptions of circuit training exercises and fitness activities like yoga, walking, and strength training.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Height in (m2)

    BMI
    MAPEH 10 – PHYSICAL EDUCATION RATING MEN WOMEN
    LIFESTYLE AND WIEGHT MANAGEMENT UNDERWEIGHT < 20 < 19
    HEALTHY RANGE 20-25 19-24
    (PHYSICAL ACTIVITIES AND EATING HABITS PART 1) OVERWEIGHT 26-30 25-30
    OBESE > 30 > 30
    Questions: Are you Physically Fit? How can you tell if a
    person is physically fit? In what way does the level of
    B. WAIST-HIP-RATIO (WHR)
    fitness affect one’s health? - it measure the fat percentage distributed in the torso.
    PHYSICAL FITNESS - a high amount of fat located in the abdominal area has
    been found to have a greater risk of cardiovascular
    • level of health where healthy individual can perform disease.
    daily activities free from any form of fatigue.
    WHR
    • the capacity to maintain and do daily tasks without RATING MEN WOMEN
    experiencing stress, make it easier to meet daily HIGH RISK > 1.0 >.85
    demands. MODERATE RISK .90 – 1.0 .80 - .85
    LOW RISK <.90 <. 80
    • improves not only your physical health but also your
    mental ability.
    Risk Factors Related to Lifestyle Diseases:
    • becomes free from any form of high-risk health
    conditions: 1. Family history of premature heart disease
    2. Cigarette Smoking
    Hypertension, Diabetes, Coronary heart disease, Stroke, 3. Alcohol use
    Osteoarthritis, Cancer, Sleep Apnea, and Respiratory 4. Physical Inactivity
    Problems. 5. Unhealthful Diet

    COMPONENTS OF PHYSICAL FITNESS HOW CAN YOU CONTROL THE DEVELOPMENT OF THESES
    1. HEALTH-RELATED FACTORS LIFESTYLE DISEASES?
    LIFESTYLE DISEASE DEFINITION HOW TO CONTROL
    2. SKILL-RELATED FACTORS HIGH BLOOD It is also known It can be
    PRESSURE as hypertension. controlled by
    HEALTH-RELATED FACTORS It may increase having regular
    your risk of physical
    • Strength • Flexibility
    heart disease, exercise, losing
    • Speed • Muscular Endurance stroke, kidney excess weight,
    disease, changing eating
    • Cardio-Respiratory Endurance • Body Composition congestive heart habits,
    failure minimizing the
    SKILL-RELATED FACTORS
    use of salt in
    • Agility • Balance • Coordination food in intake.
    HIGH BLOOD It can lead to You can lower
    • Reaction Time • Power CHOLESTEROL plaque in your high blood
    arteries which cholesterol by
    ¥ FITNESS ASSESSMENT
    may also cause engaging in
    - is a series of measurements and tests that will help the risk of heart some physical
    identify the status of one’s physical fitness. attack activities, by
    eating less
    The Main test in a fitness assessment is: saturated and
    trans fat.
    1. evaluating body mass index DIABETES No matter what you can prevent
    2. resting heart rate type, it means the lifestyle
    you have too disease diabetes
    3. health-related and skill-related test much glucose in by reducing
    your blood your calorie
    A. BODY MASS INDEX (BMI) intake and
    - part of physical examination to assess if the person is getting regular
    healthy or unhealthy. exercise

    - it evaluates a person in terms of height and weight to GOOD NUTRITION AND HEALTHFUL EATING HABITS
    determine total body mass.
    1. Plain mildly flavored food cooked in moderate amount
    Metric Formula: of fats or oils.
    BMI = Height in kg
    2. A glass of milk to meet the calcium, protein, and
    Vitamin B needed daily.
    3. A good breakfast composed of body-building, energy- CIRCUIT TRAINING
    giving, and regulating food. - Is a set of various activities placed in different stations
    4. Food fortified with vitamins like vitamin A or beta-
    with the use of simple equipments.
    carotene and vitamin C, and minerals like iron and
    iodine. 1. STAR JUMPS (JUMPING JACK)
    5. Eat more vegetables, fruits, and root crops.
    6. Don’t skip breakfast. 2. MOUNTAIN CLIMBERS
    7. Eat clean and safe foods (avoid eating bare hands)
    3. LATERAL JUMPS
    8. Exercise regularly, do not smoke, and avoid drinking
    alcoholic beverages. 4. BURPEES OR SQUAT THRUST

    DIFFERENT FITNESS TEST DIFFERENT FITNESS ASSESSMENT:

    1. FLEXIBILITY ASSESSMENT: MODIFIED SIT AND REACH


    HEALTH- PHYSICAL SKILL-RELATED PHYSICAL
    RELATED FITNESS TEST FACTORS FITNESS TEST
    FACTORS
    2. CARDIOVASCULAR ENDURANCE ASSESSMENT:
    Cardio- Rockport 30-Meter ROCKPORT WALKING TEST
    Respiratory Walking Speed Sprint 3. SPEED ASSESSMENT: 35-METER SPRINT
    Test Agility Agility T-
    test 4. MUSCULAR ENDURANCE ASSESSMENT: 1- MINUTE
    Muscular 1-minute PUSH-UP TEST AND 1-MINUTE CURL-UP TEST
    Strength Curl-up and Alternate
    and 1- minute Coordination Hand Wall 5. COORDINATION ASSESSMENT: ALTERNATE HAND
    Endurance push-up toss Test WALL TOSS TEST
    test
    GAMES THAT KEEP YOU PHYSICALLY FIT:

    1. HANDBALL
    FITNESS ACTIVITIES:
    2. TABLE TENNIS
    1. Vinyasa Yoga Style
    3. RUN TO TOUCH AND GET THE HANKY
    Yoga Poses:

    a. Tadasana – Mountain Pose

    b. Urdhva Hastasana – Raised Hand Pose

    c. Uttasana – Standing Forward Bend

    d. Adho Mukha Svanasana – Downward-facing Dog

    2. Modified Sit and Reach

    HOW SHOULD I BEGIN MY FITNESS WALKING?

    1. CREATE YOUR PLAN – set a schedule.

    2. MAKE YOUR OWN WALKING LOG OR JOURNAL – keep


    track of your walk records and progress.

    3. MOTIVATE YOURSELF – think of all the positive


    outcomes after you have done fitness.

    Take Note:

    1. Walking for fitness is an aerobic activity that increases


    your body’s need for oxygen. It will help you lose and
    maintain weight and increase your heart and lung
    efficiency while keeping you young and stress-free.

    2. Running it is also an important component of a sports


    training program. It gives energy, tones your muscles,
    and may extend your life.

    3. Strength Training is an exercise to develop muscles


    and overall, to build strength with the use of free
    weights, weight machines, resistance bands, push-ups,
    sit-ups and squats.

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