INTRODUCTION

“The human body has been designed to resist an infinite number of changes and attacks brought
about by its environment. The secret of good health lies in successful adjustment to changing
stresses on the body.” – Harry J. Johnson
In today’s world that we are dominated by computers, at the same time we are facing a
serious condition in which our health is at risk, a great deal of change has happened that have
taken away the very essence of our physicality as human beings: the ability to move. In this
condition, obesity, development of heart diseases, diabetes and certain type of cancer are ust
some of the disadvantages of physically inactive. This is one of the reasons why Weight
management, healthy lifestyles and the different dances will be introducing to you as a means to
achieve healthy living.
“Dancing is more than just moving body parts; it is a pathway of expressing your deepest inner
thoughts.” – Normani Kordei

Unit 1. Lifestyle, Weight Management and their Importance

LEARNING OUTCOMES
 Acquire fundamental knowledge on lifestyle, weight management,
and physical activities and exercise
 Realize the importance of keeping track own fitness data in
improving personal fitness.
 Familiarize with the nature and sequence of the constructed warm-
up exercises
 Appreciate the value of being active in the improvement and
maintenance of health and fitness
Lesson 1. Lifestyle, Weight Management and their Importance
Learning Objectives:
 Define and discuss lifestyle and weight management
 Appreciate the importance of weight management in achieving
healthy lifestyle
 Create a program of activity to monitor weight management
through the use of personal fitness assessment data sheet
Activity 1. Activating Prior knowledge
Direction:
1. Using a weighing scale and meter stick, take your height and weight.
2. Using the formula BMI= W(kg)/H2 ( m2), compute your Body Mass Index
3. Find out your classification based on this table
BMI CLASSIFICATION
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese

4. To which classification do you belong?

5. Now based on the interpretation given about your BMI, are you at risk?
Activity 2: What kind of Lifestyle do you have?

Direction: Answer the given questions below.

1. In your own understanding discuss the connection of these pictures in relation to a
healthy lifestyle.
2. What practices did you consider healthy and unhealthy?
3. Why were these practices healthy and unhealthy?
Now to enrich your knowledge, here’s a reading that will help you understand to maintain a
healthier lifestyle.
Readings:
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, and height. Methods of weight
management include eating a healthy diet and increase in
physical activity levels.
Lifestyle
A way of life of an individual,
group or culture that reflects their values and attitude. It involves a
 lot of aspects like physical activities you engage in, the food you eat, the daily habits you
observe and the choices you make in life.
Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling
good about yourself and taking care of your health are important for your self-esteem and self-
image. Maintain a healthy lifestyle by doing what is right for your body.
Importance of having a healthy weight
Reaching and maintaining a healthy weight is important for overall health and can help you
prevent and control many diseases and conditions. If you are overweight or obese, you are at
higher risk of developing serious health problems, including heart disease, high blood pressure,
type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a
healthy weight is so important: It helps you lower your risk for developing these problems, helps
you feel good about yourself, and gives you more energy to enjoy life. 

Benefits of exercise and Diet

Combining exercise with a healthy diet is a more effective
way to lose weight than depending on calorie restriction alone.
Exercise can prevent or even reverse the effects of certain diseases.
Exercise lowers blood pressure and cholesterol, which may
prevent a heart attack.

In addition, if you exercise, you have lower risk of developing

certain types of cancers such as colon and breast cancer. Exercise
is also known to contribute to a sense of confidence and well-
being, thus possibly lowering rates of anxiety and depression.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase
metabolism, or how many calories you burn in a day. It can also help you maintain and increase
lean body mass, which also helps increase number of calories you burn each day.

What Factors Contribute to a Health Weight?

Many factors can contribute to a person’s weight. These factors include environment, family
history and genetics, metabolism (the way your body changes food and oxygen into energy), and
behavior or habits.
Energy Balance
Energy balance is important for maintaining a healthy weight. The amount of energy or calories
you get from food and drinks (energy IN) is balanced with the energy your body uses for things
like breathing, digesting, and being physically active (energy OUT):
 The same amount of energy IN and energy OUT over time = weight stays the same (energy
balance)
 More energy IN than OUT over time = weight gain
 More energy OUT than IN over time = weight loss
To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day.
It’s the balance over time that helps you maintain a healthy weight.
You can reach and maintain a healthy weight if you:
 Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500
calories for weight loss
 Are physically active
 Limit the time you spend being physically inactive
Ways to manage your weight

1. Eat more filling foods

Not all foods fill you up equally. For example, a bowl of oatmeal in the morning is more filling
than a bowl of sugar-packed cereal. What you eat can determine how full you feel and can help
avoid hunger pangs and temptation between meals. Foods that enable you to feel full for a longer
period are generally high in protein, fiber, and water content.

2. Plan meals in advance 

Another way to cut back on calories is to plan your meals in advance. It is easier to stick to
a healthy diet when you pre-plan the portions of each meal, and it helps to avoid spontaneous
temptations while preparing the meal.

3.  Find physical activities you enjoy 

The more you exercise the better. But it’s hard to commit to exercise if you aren’t having fun. If
lifting weights or early morning running isn’t your thing, then don’t sweat it. Find something you
do enjoy instead. To find a more enjoyable fitness habit, ask yourself the following:

 Do you prefer working out alone or in a group?

 Where do you prefer to work out? At home or in a gym? Inside or outdoors?
 What’s most convenient for you? The fewer obstacles you have, the easier it is to commit to
exercising.
4. Manage your stress
An often-overlooked aspect of weight management is stress management. Stress results in
multiple unhealthy behaviors and moods – such as overeating (especially junk food), skipping
meals entirely, and messing with sleep schedules – all of which have adverse effects when it
comes to weight management.
Activity 3. My Weight management monitoring sheet
Monitor your weight for a month. Indicate this in your self-monitoring sheet
Start Target
Date Date
 Weight (kg) Weight (kg)
BMI BMI
BMI BMI
Classification Classification

Activity 4. My Meal Plan

Instruction: Make your meal plan program that is good for a month based on your own healthy
diet plan according to your target weight.