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Active Recreational Act

This document discusses weight management and physical fitness. It explains that weight gain occurs when energy consumption exceeds energy expenditure, while weight loss happens when energy expenditure is greater than consumption. Maintaining weight means the two are equal. Various tests are described to measure cardiovascular endurance, agility, and coordination as components of health-related fitness. Recreational activities that require higher energy expenditure are recommended for health promotion. Tables provide scales to assess intensity, duration, and frequency of physical activity to calculate a total physical activity index score.

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116 views14 pages

Active Recreational Act

This document discusses weight management and physical fitness. It explains that weight gain occurs when energy consumption exceeds energy expenditure, while weight loss happens when energy expenditure is greater than consumption. Maintaining weight means the two are equal. Various tests are described to measure cardiovascular endurance, agility, and coordination as components of health-related fitness. Recreational activities that require higher energy expenditure are recommended for health promotion. Tables provide scales to assess intensity, duration, and frequency of physical activity to calculate a total physical activity index score.

Uploaded by

kitcath
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 14

WEIGHT AND MANAGING IT

TERMS/ KEY CONCEPTS


• energy expenditure - is the amount of energy
you spend through physical activity
• energy consumption - is the amount of energy
you take in through food
FORMULA
• 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
Activity 2 : CHECK IT OUT!
• In this activity, you will know your fitness
levels in terms of cardiovascular
endurance, agility, and coordination.
Health-Related Fitness
1. CARDIOVASCULAR ENDURANCE - is
the ability of the heart, lungs and blood
vessels to deliver oxygen to working muscles
and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the
muscle to do repeated work without fatigue.
Health-Related Fitness
a. 3-minute STEP TEST
Height of Step
Elementary – 8 inches
Secondary – 12 inches
Cardiovascular Endurance: 3-minute Step Test
Protocol
Procedure:
1. Step up on the bench using your right foot first, then your left.
2. Step down the bench starting with the right foot, then the left.
3. Step up and down at 24 cycles (up-up-down-down) per minute
for 3 minutes. (metronome setting at 96)
4. Immediately after 3 minutes, sit down.
5. After 5 seconds, take your heart/pulse rate for 60 seconds. This
will be your score in beats per minute (bpm).
6. Check your score against the table below.
3-MINUTE STEP TEST INSTRUCTIONAL VIDEO
3-minute step test
Rating Males (in bpm) Females (in bpm)

Excellent (5) <71 <97

Above Average (4) 71 – 102 97 – 127

Average (3) 103 – 117 128 – 142

Below Average (2) 118 – 147 143 – 171

Poor (1) >148 >172


RECREATIONAL ACTIVITIES
• are those activities held during one’s leisure time
• the purpose is to refresh oneself by doing activities
• activities that are enjoyable
• highly recommended for health promotion
• these activities require more amounts of energy to
be expended than the usual energy expenditure
PHYSICAL ACTIVITY INDEX
SCORE ACTIVITY
INTENSI 5 Sustained heavy breathing and
TY perspiration
4 Intermittent heavy breathing and
perspiration, as in tennis
3 Moderately heavy, as in cycling and other
recreational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing
PHYSICAL ACTIVITY INDEX
SCOR ACTIVITY
E
DURATIO 4 Over 30 minutes
N
3 20 to 30 minutes
2 10 to 20 minutes
1 Less than 10 minutes
PHYSICAL ACTIVITY INDEX
SCOR ACTIVITY
E
FREQUENC 5 6 to 7 times per week
Y
4 3 to 5 times per week
3 1 to 2 times per week
2 A few times per month
1 Less than once a month
COMPUTATION
INTENSITY X DURATION X FREQUENCY = TOTAL SCORE

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