Mapeh_PE-Q1

LIFESTYLE
 Combination of what we repeatedly do
 the way an individual lives
 How an individual lives
 Everyday routine at home, in school, or at work.
Variables in Lifestyle:
 Nutrition
 Body weight
 Physical activity
 Health Habits
Aspects of Lifestyle
 Food choice
 Physical activity
 Eating habits
Active Lifestyle
 Helps avoid diseases
 Being physically active
 Physically fit

This modification should be done gradually, like reducing the intake of fatty food, getting up
to reach for something instead of asking someone to get it for you, and walking faster and
more often. So that the health risks will be reduced, changes in your lifestyle should be made.

Risk factors
 These are variables in your lifestyle that may lead to certain diseases.
Risk factors associated with lifestyle:
 Hypertension/high blood
 Overweight and obesity
 Excess total fat
 High level of stress
 Lack of exercise
 Sedentary Lifestyle
 Smoking
 Unhealthy dietary practices
 Alcohol Consumption
An unhealthy lifestyle brings certain diseases that can shorten your lifespan.
NCD’s (Non-communicable diseases)
 Not transmitted from person to person, yet can kill more than 36M people a year
 Also called chronic diseases, they are of long duration and are generally of short
progression.

4 main types of NCD’s

1. Cardiovascular Diseases – like enlargement of the heart and hypertension
2. Cancer
3. Chronic Respiratory Diseases – Chronic obstructed pulmonary disease and asthma
4. Diabetes

Weight Gain = more food intake but less physical exertion

Weight Loss = more physical exertion but less food intake
Weight Maintenance = physical exertion is the same as food intake

𝑤𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑘𝑔 𝑘𝑔
BMI = ℎ𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑚2 = 𝑚2

 Heredity
 Genetics – limits your capacity to change your body composition.

RECREATIONAL ACTIVITIES
 Activities held during one’s leisure time
 Can be spent during leisure time, free time, and spare time
 Can be active, passive, sedentary, couch potato, or stationary.
Recreational Act. require large body movements or small body movements
Large body movements;
 Running
 Jumping
 Throwing
Small movements;
 Playing board games
 Doing arts and crafts

When in athletics or sports, this may require more physical exertion and competition.
However, athletics and sports may also participate in more for the enjoyment they bring rather
than competitive play.
Values derived in recreation
 Social value
 Emotional value

Values that can get by playing basketball

 Unity/teamwork
 Sportsmanship
 Rules and mechanics

School (special agent)

 Educate individuals to know his/her responsibility.

Leisure
 Derived from the Latin word “Licere” meaning to permit/allow.

Existence – eating, sleeping, traveling (own consumption)

Subsistence – working for a living

FID
F – frequency (time given/how often)
I – intensity (how hard)
D – duration (how long)

Physical Activity
 Bodily movement that produces skeletal muscles that require energy expenditure.
 Ex. Crouching, active transportation (bike), and doing household chores

Physical activity is not an exercise because exercise is a subcategory of physical activity that is
planned, structured, repetitive, and purposeful in the sense that the improvement and
maintenance of physical fitness.

2 types of physique
 Apple shape
 Pear shape
A person is physically fit if:
 He/she can mingle with other people after work
 Having a positive outlook on life
 Being proportional
 Can prolong doing vigorous activities without fatigue

MOST ESSENTIAL IN PHYSICAL FITNESS IS DISCIPLINE

A lifestyle based on good choices and healthy practices maximizes the quality of life. It helps
you avoid diseases, remain strong and fit, and maintain your physical and mental health. One
of the most important practices is being physically active.

Participation in regular moderate physical activity can lead to improved physical fitness. It is a
condition whereby the systems of the body are able to function at their optimal efficiency,
associated with an individual's ability to work effectively, to enjoy leisure time, to be healthy, to
resist disease, and to respond easily to emergency situations.

Benefits:

 Improve Memory and Brain Function

 Protection against chronic diseases
 Aid in weight management
 Lowers blood pressure and improve heart health
 Improve the quality of sleep
 Reduce anxiety and depression
 Combat cancer-related fatigue
 Improve joint pain and stiffness
 Maintain muscle strength and balance
 Increase lifespan
RPE – Rate of Perceived Exertion

FITT stands for:

 Frequency (how often) - number of training sessions that are performed during a given
period (usually one week)
 Intensity (how hard)- an individual's level of effort, compared with their maximal effort,
which is usually expressed as a percentage
 Time (how long)- duration of a workout (including warm-up and cool-down) or the length
of time spent in training
 Type- mode of physical activity

Physical fitness tests are also good gauges of your fitness level. Health-related and skill-related
components are tested to determine points of improvement of an individual.

HEALTH-RELATED COMPONENTS
 are those that contribute to the development of the health and functional capacity of the
body.
This includes:
 Cardiorespiratory Endurance
 Muscular strength
 Flexibility
1. Cardiovascular

 The ability or capacity of the circulatory system, heart, lungs, and vascular system to
supply oxygen to working muscles during exercise.
 Heart, lungs
 To function efficiently to a long period of time

2. Muscular Strength
 ability of the muscles to produce or exert maximum force
 ex. Push-ups

 Becomes muscular endurance if the force exerted is repeated over a period of time.

3. Flexibility/body composition

 ability of muscles to move joints with ease through normal ranges of motion without any
strain injury
 ex., sit and reach

SKILL-RELATED COMPONENTS
 On the other hand are those components that contribute to the development of skills.
This includes:

 Speed
 Power
 Coordination
 Balance
 Agility
 Reaction time

1. Speed

 Total body speed

 Ability to perform a movement or cover a distance in a short period of time.
 It adds speed or power to your legs.

2. Power

 Ability to release maximum force very quickly.

 There is an explosive muscular contraction of force, exerted over a short period of time.
 Combination of speed and strength
3. Coordination
 Linking of senses such as sight and hearing through the brain to the parts of the body to
produce smooth, quickly, and efficiently controlled movements
 Ability to perform complex motor skills with a smooth flow of motion
 Needed for all sports

4. Balance

 ability to assume and maintain body position against the force of gravity
 state of equilibrium, ability to remain standing/stable even when standing

5. Agility
 To move and change directions quickly.
 It is a combination of speed and coordination.
 ex,. Shuttle run

6. Reaction Time

 Amount of time it takes to make a physical response once you see the need to take an
action.
 Length of time required to imitate a response to a specific stimulus
Factors Affecting Physical Fitness:
 Age
 Gender
 Heredity
 Nutrition
 Activity
 Disability
Benefits of Participating in Physical Fitness:
 Less tension
 Revitability
 Natural Energy Boost
 Increased confidence and self-awareness
 Enhance Self-esteem
(From Book:)

 Desire to succeed or win and/or be good at something

 Thrill and excitement of competition
 Sense of personal accomplishment
 Enjoyment in playing and mastering new skills
 Socialization or being with others
  Challenge limits
 Release of Stress and frustration
 Improvement of self-image, self-confidence, and appearance
 Improvement of health, wellness, and fitness levels
 Prevention of disease

BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL

ACTIVITIES

Health Benefits:
 Road map to good health and longevity
 Improved quality of life
 Lower blood pressure
 Reduced arthritis pain
 Weight loss
 Lower risk of diabetes, cancers, osteoporosis and cardiovascular diseases

Physical Benefits:
 Improvement of skills specific to a particular activity
 Relaxation, rest and revitalization

Mental and Emotional Benefits:

 Release of stress from demands of everyday living
 Greater personal confidence and self-esteem
 Sense of achievement
 More restraint in avoiding risky behavior
 Reducing risks of depression, anxiety, psychological distress, and emotional disturbance

Social Benefits:
 Bonding with family and friends
 Opportunity to make new friends and acquaintances
 Strengthen social networks and community identity