LIFESTYLE

AND
WEIGHT
Physical Education
MANAGEMENT
Compare the two pictures. How
can
Takeyou describe
a look them?
at these two pictures. How will you describe them?

These are pictures of physically fit and

physically unfit person.
 Physically fit means to
be in the optimum level of
health where healthy
individual can perform
daily activities free from
any form of fatigue and
physically unfit is the
reverse of it.
 Physical fitness is defined as the
body's ability to function efficiently and
effectively in work and leisure activities,
to be healthy, to resist disease and to
react to emergency situations.
 Physical fitness helps individuals
become free from any forn of high-risk
health conditions.
HEALTH-RELATED
FITNESS

It is the ability to
become and stay
physically healthy.
HEALTH-RELATED
COMPONENTS
Refer to the factors that
promote total health and
prevent the beginning of
disease and problems
associated with an
activity.
 1. CARDIOVASCULAR
ENDURANCE
The ability of the heart
(cardio) and circulatory
system (vascular) to supply
oxygen to muscles for an
extended period of time.
 EXAMPLES:
• 1 km. run, cycling and
step- test
2. MUSCULAR STRENGTH

Refers to the maximum

amount of force a
muscle can exert against
opposing force.
 EXAMPLES:
• Push- ups and sit-
ups
3. MUSCULAR ENDURANCE

Refers to the ability of the

muscle or group of muscles to
sustain repeated contractions
against resistance for an
extended period of time.
 EXAMPLES:
• Partial Curl-Up and
planking
 4. FLEXIBILITY
Refers to the ability of
the joints to move
through a full range
of motion.
 EXAMPLE:
• Sit and Reach
 5. BODY COMPOSITION
Used to describe the
percentage of fat, bone,
water and muscle in human
bodies.
This test
determines your
body’s
classification.
 EXAMPLE:
• Identifying your height
and weight to
determine your BMI
(Body Mass Index).
In addition to improving quality of life, health-
related fitness:
• increases muscle tone and strength;
• decreases susceptibility to injuries and
illness;
• improves bone mineral density;
• reduces risk of osteoporosis;
In addition to improving quality of life, health-
related fitness:
• increases efficiency of the respiratory and
circulatory systems;
• decreases risk of cardiovascular disease
and stroke;
• improves blood pressure;
In addition to improving quality of life, health-
related fitness:
• improves self-esteem and self-confidence;
• decreases body fat and improves
metabolism; and
• increases energy level and academic
achievement.
FORMULA IN
GETTING BMI
LET'S GET FIT!
LET'S GET FIT!
ASSIGNMENT!
 FITNESS RECAP!
A S I T A N D R E A C H O R S O Z
F L E X I B I L I T Y O P Q R S T
A I R M S M A B C D E P U S H U P
M A T B C I D E F G H I G H I P U
E B C N E F G E N D U R A N C E V
O M B H E A L T H R E L A T E D W
S M N O P S Q R S T U V W X Y I X
C U R L U P S T R E N G T H L G Y
I Z Y X A B C C D E F G H I L E Z
T F A N C L A S S I C A T I O N A
M U S C U L A R E N D U R A N C E
O S P L A N K I N G E R O S P S B
C A R D I O V A S C U L A R A B V
 WHAT IS SKILL-
RELATED FITNESS?

Skill-related fitness (SRF)

components are physical
abilities that show potential
for good performance in
certain skills.
 1. AGILITY
Ability to move in different
directions quickly using a
combination of balance,
coordination, speed,
strength, and endurance.
 EXAMPLE:
• HEXAGON TEST -
involves quickly jumping in
and out of a hexagon shape.
 2. BALANCE
Ability of the body to
maintain stability in
static or when moving
while resisting the force
of gravity.
 EXAMPLE:
• STORK BALANCE TEST -
requires the person to stand on
one leg for as long as possible to
assess whole body balance ability.
3. COORDINATION
Relates to one’s ability to
use the senses, such as
sight or hearing, together
with other body parts in
performing motor tasks
smoothly and accurately.
 EXAMPLE:
• JUGGLING - is a physical skill,
performed by a juggler, involving
the manipulation of objects for
recreation, entertainment, art or
sport.
 4. POWER

Ability of the muscle to

transfer energy and
release maximum force
at a fast rate.
 EXAMPLE:
• STANDING LONG JUMP - is
widely applied to assess lower
body strength.
 5. SPEED
Refers to the ability to
perform successive
movements of the same
pattern in the shortest
period of time.
 EXAMPLE:
• 50-M SPRINT- involves running
a single maximum sprint over a
set distance, with time recorded.
6. REACTION TIME
Refers to the ability to
react and make
decisions quickly.
 EXAMPLE:
• STICK DROP TEST - determine
how long it takes a person to
respond to the dropping of an object
by measuring how far the object
can falls before being caught.
TEST FOR
FITNESS!
FITT PRINCIPLE
 How often one exercises
• Beginners should try to
exercise 3 to 4 times a
week while experienced or
healthy individuals should
aim for 5 to 6 days a
FREQUENCY week.
 How hard one exercises
• Refers to how hard you are
working. Intensity is one of
the most important ways to
determine if you are
exercising at a level that
benefits your heart.
INTENSITY
 How long one exercises
• Refers to how long you
should exercise in your
Target Heart Rate.
TIME
 "Exercises"
• The description of
the exercise or
TYPE activity.
MY FITNESS PLAN!
MY FITNESS PLAN!
TRAINING PRINCIPLE
 OVERLOAD
This refers to which
training must be raised to
a higher level than normal
to create the extra
demands to which your
body will adapt.
 SPECIFICITY
This training must be
specific to the sport or
activity, the type of
fitness required and the
particular muscle
groups.
 REVERSIBILITY
The effects of training are
reversible. If effects is
reduced in intensity or
even stopped, the benefit
can be lost quickly.
 VARIANCE
Make sure that you have
variety of workout to keep
your interest to your
training that gives your body
a different challenge.
 ADOPTATION
This refers to the body’s
adaptability or
eventually turning new
sport, activity,
movement skill into
second nature.
 INDIVIDUAL
DIFFERENCES
Each person has a
different response to an
exercise or training
program and each person
needs to exercise and train
accordingly.
1. Lack to time
2. Lack of interest
3. Lack of confidence
4. Too tired to work out
5. Too lazy to do exercise
6. Lack of physical strength
7. Failed workout programs
8. Financial problem
9. Lack of family support
 1. Get up earlier and
exercise in the morning at
least twice a week.
 2. Choose the physical
activity that you enjoy.
 3. Avoid the crowd if
you are not ease with
them. Go solo. You can
always exercise alone.
 4. Find time during the day
when you feel energetic.
 5. Set convincing goal and
follow it.
 6. Start with simple exercise
and basic movements.
 7. Do exercise at home and use
materials available at home.
 8. Invite family members for an
outdoor activity.
1. Physical and strength training
is dangerous for children and
youth.
2. Physical and strength training
will inhibit the growth of
children and youth.
3. Children and youth cannot
improve strength because they do
not have enough testosterone.
4. Strength is only for young
athletes.
5. Children should not lift
weight.
SUMMATIVE TEST
 1. Which of the following statements is false?
a. Elma Muros fitness component should be more on
endurance since she is a running athlete
b. Michael Martinez should engage in balance test
like stork training for his ice-skating routines
c. Japoy Lizardo needs a power leg training for the
successful kicks and hits in Taekwondo
d. Paeng Nepomuceno’s sport is bowling so that he
should engaged in flexibility-type activities.

2. Alyssa Valdez has a weight of 34.60 kg and height

of 1.68 m. What would be her body mass index?
a. 12.26 kg/m2
b. 18.25kg/m2
c. 14.47 kg/m2
d. 21.62 kg/m2
3. Should you include dietary changes in your fitness plan?
a.Yes, no more meat and salty foods.
b. No, follow your daily routines and do it as it is.
c. No, the work out will overcome effects of poor diet
d. All of the above

4. What is muscular endurance?

a. Muscles’ ability to work for a long period of time without
fatigue.
b. Ability of heart and lung to efficiently move throughout the
body.
c. Range of movement possible at various joints.
d. Ability to bend and touch the toes.

5. The following are strength exercises, EXCEPT

a. Ab crunch b. Alternate hammer curl
c. dumbbell press d. shoulder stretch
6. Which of the following is NOT a Health-related
Component?
a.Cardio-Respiratory Endurance
b. Body Composition
c. Coordination
d. Muscular Strength
7. What is the body classification of Hidilyn Diaz if she has
25.00 as her Body Mass Index?
a. Morbidly Obese
b. Underweight
c. Normal
d. Overweight
8. Marlon Stockinger is very good in driving cars and
motorcycles. He knows when to hit the brake, accelerate and
make turns. In what skill-related component is he good at?
a.Coordination b. Reaction time c.
Agility d. Power
9. How can we consider a person as Physically Fit?
a.If she can carry a heavy object
b.If a person is fat
c.If a person can do a task effectively and efficiently with
reserve energy for emergency purposes
d.All of the above
10. Which of the following purpose of the initial fitness
assessment or pre-test?
a.To compare students to each other
b. To provide you with a basis for setting realistic goals
c.To identify your strengths and weaknesses
d. B and C are both correct
11. Which of the following components promote total health
and prevent the beginning of diseases and problems associated
with physical activities?
a.Body composition c. Physical fitness components

b.Health-related components d. Skill-related components

12. What refers to the ability of your body systems to work
together efficiently, to allow you to be healthy and perform
activities of daily living?
a. Cardio-vascular endurance
b. Muscular strength
c. Muscular endurance
d. Physical fitness

13. Which of the following statements below is correct

regarding exercise intensity?
a. A muscular person lifts heavy weights.
b. A person exercises harder than his/her normal activity
c. Cardio heart rate is above normal.
d. All of the above
14. Which of the following statements BEST explains why the
same exercise program might agree to the principle of
overload for one person but not for another?
a.Bodies adapt to increased physical demands.
b.Different individuals have different levels of physical
fitness.
c.Physical activity leads to increased health benefits when it
is above normal levels.
d.None of the above
15. Which of the following BEST DESCRIBE flexibility?
a.Ability to exert force
b. Range of movement possible at various joints
c. Ability to work the muscle over a period of time
d. Time it takes to get moving once you see the need to move
16-25. WHAT ARE THE FIVE (5) HEALTH-
RELATED COMPONENTS? GIVE
EXAMPLE. (10 PTS.)
26-40. GIVE ATLEAST FIVE (5) SKILL-
RELATED COMPONENTS. GIVE
EXAMPLE/TEST. (10 PTS.)
THANK YOU FOR
LISTENING!