GRADE 10 P.E.
BMI - BODY MASS INDEX
- measures thinness or fatness
- the sum total of your height and weight
The following formula is used to get the BMI:
BMI = weight (kg)
Height (M)2
Example: _50kg = 50 kg = 22.22 – Normal
(1.50 M)2 2.25
CLASSIFICATION BMI
UNDERWEIGHT ˂ 18.5
NORMAL 18.5 – 24.9
OVERWEIGHT 25.0 – 29.9
OBESE 30.0 - Above
UNIT 1. ACTIVE RECREATION
People of all ages should learn to prioritize their health through proper management of lifestyle
and weight. You can participate in physical activities and modify your eating habits and give importance
to your health. Remember, a healthy individual is a productive individual.
It is very important to be mindful of your food intake and physical activities because these greatly
affect your overall health. Your food intake and physical activity affect your weight, which consequently
affect your BMI.
The way in which an individual lives is called lifestyle. This includes the typical patterns of an
individual’s behavior like everyday routine at home, in school, or at work; eating, and exercise habits, and
many others. These patterns are related to elevated or reduced health risks.
Managing your lifestyle entails making modifications in your routine especially in those aspects
that elevate health risks.
Aspects of your lifestyle that can be modified to improve it are food choice, physical activity and
eating habits.
Risk Factors
– are variables in your lifestyle that may lead to certain diseases. The other variables in your
lifestyle however can be modified to achieve a healthier life. Such variables include: nutrition,
body weight, physical activity, and health habits.
Some of the risk factors associated with lifestyle variables include:
hypertension/high blood pressure * lack of exercise and sedentary lifestyle
overweight & obesity * smoking
excess body fat * unhealthy dietary practices
high levels of stress * alcohol consumption
An unhealthy lifestyle brings with it certain disease that can shorten your lifespan. These
disease, known as non-communicable diseases (NCDs), are not transmitted from person to person, yet
kill more than 36 million people each year. Also called chronic disease, they are of long duration, and are
generally of slow progression.
The four main types of NCD’s are:
cardiovascular diseases (like enlargement of the heart & hypertension)
cancer
chronic respiratory diseases (such as chronic obstructed pulmonary disease & asthma)
diabetes
GRADE 10 P.E.
WEIGHT AND MANAGING IT
The concepts of weight gain and weight loss are important in weight management. How to gain
and lose weight are probably some of the more common issues when it comes to health. Along with this
concept is weight maintenance. To understand it in simple terms:
Energy expenditure – is the amount of energy you spend through physical activity
Energy consumption – is the amount of energy you take in through food
Weight gain = energy consumed is greater than energy expended
= more food intake but less physical exertion
Weight loss = energy consumed is less than energy expended
= more physical exertion but less food intake
Weight maintenance = energy consumed equals energy expended
= physical exertion is the same with food intake
Modifying your eating habits can aid you in managing your weight. Opting for more nutritious
food can help lessen health risks and improve your physique. Some of the common tips in weight
management are:
- including fruits and vegetables in your meals
- reducing intake of sweets
- preparing your meals in a healthier way
- decreasing portion sizes
ACTIVE RECREATIONAL ACTIVITIES
Recreational activities - are those activities held during one’s leisure time. Their purpose is to
refresh oneself by doing activities that are considered by an individual as enjoyable.
These activities may require large body movements such as running, throwing, and jumping, or
small movements such as playing board games, doing arts and crafts, and many others. It can also be
athletics or sports that may require more physical exertion and competition.
Active recreational activities are highly recommended for health promotion. These activities
require more amounts of energy to be expended than the usual energy expenditure. This means that
you do activities that make you exert more effort than what you usually do.
Regular physical activity, regardless of how hard it is, makes you healthier and can help protect
you from many chronic diseases.
PHYSICAL ACTIVITY AND PHYSICAL FITNESS
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.
Participation in regular moderate physical activity can led to improved physical fitness.
To know if the amount of effort exerted during physical activity will be beneficial to you, the FITT
formula should be kept in mind. FITT stands for:
Frequency (how often) – number of training sessions that are performed during a given period.
Intensity (how hard) – an individual’s level of effort, compared with their maximal effort,
expressed in percentage
Time (how long) – duration of workout or the length of time spent in training
Type – mode of physical activity
