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instead of asking someone to get it for you or

Physical Education
walking faster and more often.

LIFESTYLE:
- EATING HABITS
- EXERCISE
- PERSONAL HYGIENE Risk factors in your lifestyle that may lead to
certain diseases, this includes
- VICES
- overweight and obesity
- LEISURE ACTIVITIE
- excess body fat
- REST
- high level of stress
- lack of exercise
Lifestyle - way in which an individual lives
- sedentary lifestyle
- includes the typical patterns of an individual’s
behavior like every day routine at home, in - smoking
school, or at work; eating, sleeping, and exercise - unhealthy dietary practices
habits.
- alcohol consumption
- composite of motivation, needs and wants.
- expressed in both work, leisure, behavior
patterns, attitudes, interest, opinions and values Variables of lifestyle that cannot be change:

- reflects an individual’s self-image or self- 1. genetics/heredity

concept the way he sees himself and believe he is
2. age
seen by others.
3. physical make-up
Your lifestyle is of utmost importance. Everything
you do, whether good or bad, has an effect on
your health.
Variables of lifestyle that can be modified
1. nutrition
Aspects of Lifestyle:
2. body weight
- physical activities you engage in
3. physical activity
- the food you eat
- the daily habits you observe
UNHEALTHY LIFESTYLE – brings with it
- the choices you make as a consumer. certain diseases that can shorten your lifespan.
These diseases known as (NCDs) like
cardiovascular diseases, cancer, chronic
Food choices, physical activity and eating habits respiratory diseases, and diabetes. It is important
are some of the aspects of lifestyle that can be that these risk factors are addressed even at an
modified to improve it. These modifications early age. Start being active being more active,
should be done gradually, like reducing the intake add more physical activities, be a healthy eater.
of fatty food, getting up to reach for something

Arsheil Lavein R. Mendoza 10 - Martinelli

 • Weight Gain - energy consumed is greater than
energy expended. more food intake but less
physical activity
• Weight Loss - energy consumed is less than
Factors that influenced lifestyle energy expended, more physical exertion but less
food intake
1. Culture
• Weight maintenance - energy consumed equals
2. Family
energy expended; physical exertion is the same
3. Reference group/Peers with food intake
4. Social class
5. Economic Status PLAY AN IMPORTANT ROLE IN WEIGHT
MANAGEMENT
• Energy expenditure – the amount of energy you
Healthy Life:
spend through physical activity.
- Eat Healthy
• Energy consumption – the amount of energy
- Exercise Regularly you take in.
- Reduce Stress
- Drink Plenty of Water Eating habits/practices
Weight Management - Refers to why and how people eat, which food
they eat, and with whom they eat, as well as the
- a long-term approach to a healthy lifestyle. It
ways people obtain, store, use and discard food
includes a balance of healthy eating and physical
exercise to equate energy expenditure and energy
intake.
Healthy eating
- Developing healthy eating habit can be useful
- is not about strict dietary limitations, staying
tool in weight management. Knowing what your
unrealistically thin, or depriving yourself of the
body needs is important to weight management
foods you love.
and can control overconsumption and under
consumption of food. - it’s about feeling great, having more energy,
improving your outlook, and stabilizing your
mood. eating right can help you maintain a
Weight - result of metabolic responses of your healthy weight and avoid certain health problems
body to your food intake, energy expenditure and
physiologic progresses.
Healthy eating tips:
A simple elimination of food or addition of
physical activity does not encompass the entirety 1. Set yourself up for success - planning a healthy
of weight management. Understanding how your diet.
body works is a vital key as well as a combination
2. Moderation is key - it means eating only as
of healthy food practices and a more active
much food as your body needs. You should feel
lifestyle.
satisfied at the end of a meal.
Weight Management Plans is all about balance.
3. Fill up on colorful fruits and vegetables:
4.Eat more healthy carbs and whole grains
Concepts that are important in weight
5. Enjoy healthy fats and avoid unhealthy fats
management:

Arsheil Lavein R. Mendoza 10 - Martinelli

6. Reduce sugar and salt - unconscious about how much he has been eating
7. Add calcium for bone health
8. Bulk up on fiber Diet eating
- something good will come out of it.
- to achieve such goal, one must choose a specific
diet that he intends to have as permanent lifestyle
Eat breakfast, and eat smaller meals throughout
change.
the day. healthy breakfast can jumpstart your
metabolism, while eating small, healthy meals
(rather than the standard three large meals) keeps
Social eating
your energy up.
- as a way of meeting people and socializing like
Avoid eating at night. Try to eat dinner earlier and
going out to dinner with friends, snacking while
fast for 14-16 hours until breakfast the next
watching a movie and eating junk food.
morning. Studies suggest that eating only when
you’re most active and giving your digestive - leading to overeating, obesity, malnutrition and
system a long break, each day may help to other health problems.
regulate weight
Unhealthy eating habits seriously eat away at your
health, they can make you fat, sluggish and BMI (Body Mass Index) – an indicator of actual
generally unhealthy. weight
- a rough measure of body composition that is
useful for classifying the health risks of body
UNHEALTHY EATING PRACTICES weight
Emotional eating - is based on the concept that a person’s weight
- the tendency of its sufferers to react to stress by should be proportional to height.
eating even when not hungry, frequently high–
calorie or high-carbohydrates that have least
nutritional value Formula:
wt .
- Emotional eaters often crave for comfort foods BMI = 2
such as ice cream, cookies, chocolates, chips, ht .∈m
fries, pizza and other junk foods

BMI Classifications
Clueless eating 18.5 below Underweight
18.5 – 24.9 Normal
- refers to the behavior of people who know 25.0 - 29.9 Overweight
nothing about nutrition 30.0 – 34.9 Obese I
35.0 – 39.0 Obese II
- Significantly overweight and perhaps
experiencing a variety of degenerative diseases 40.0 above Extreme obesity III

Healthy eating and physical activity are beneficial

Trance eating in maintaining a healthy weight.
- speaks about a form of a negative multitasking You can improve your body composition through
such as reading, watching T.V, emailing, etc. regular exercise and healthy diet.
while eating, making a person entirely insensible
to what they are doing

Arsheil Lavein R. Mendoza 10 - Martinelli

Health Related Components Intensity - is the amount of physical power
(expressed as a percentage of the maximal oxygen
1. Body composition
consumption) that the body uses when performing
- BMI- Body Mass Index, to get the BMI an activity.

2. Cardiovascular endurance Weight- the amount or quantity of heaviness or

mass; amount a thing weighs.
- 3 minute step test
Height - the measurement from base to top or
3. Flexibility from head to foot.
- Zipper Test
- Sit and Reach

4. Muscular strength
- Push-up
- Basic Plank

Skill-Related Fitness Components

1. Power
- Standing Long Jump
2. Speed
- 40 meter sprint
3. Agility
- Hexagon Agility Test
4. Coordination
- Juggling
5. Balance
- Stork Balance Stand Test
6. Reaction Time
- Stick Drop Test

REP - short for repetitions, are the action of one

complete strength training exercise.
SET - are how many reps you do in a row between
periods of rest.
LAPS - one complete trip around a race track or
from one end of a swimming pool to the other.
CYCLE - is a period of time that you will repeat a
given workout routine.

Arsheil Lavein R. Mendoza 10 - Martinelli