PHYSICAL EDUCATION

LIFESTYLE AND WEIGHT MANAGEMENT

The way in which individual lives is called lifestyle. This includes the typical
patterns of an individual’s behavior at home, in school, or at work. These
patterns of behavior are related to elevate or reduced health risk.

Remember This!

- Risk factors are variables in your lifestyle that may lead to certain diseases.
- Aside from genetics or heredity, age, and physical make-up are some factors
that cannot be changed. However, your lifestyle can go around these factors
to gain more benefits.

Did You Know That?

- An unhealthy lifestyle can shorten your lifespan. These diseases, known as

non-communicable diseases, kill 36 million people each year. Also called
chronic diseases, they are of long duration, and are generally of slow
progression. The four main types of NCDs are cardiovascular diseases (like
enlargement of the heart and hypertension), cancer, chronic respiratory
diseases (such as chronic obstructed pulmonary disease and asthma), and
diabetes.

WEIGHT MANAGEMENT

This is the process of adopting long-term lifestyle modification to maintain a

healthy body weight on the basis of a person's age, sex and height.
You may find other individuals lucky because they eat a lot but do not gain
weight as much as you do.
You might also think it’s that though you limit your food intake, you do not lose
as much weight as you want to. This is because your weight is a result of
metabolic responses of your body to your food intake, energy expenditure, and
physiologic process.

REMEMBER: Simple elimination of food or addition of physical activity does not

encompass the entirety of weight management.

TWO KEY ROLES IN WEIGHT MANAGEMENT

1. Energy Expenditure – amount of energy you spend through physical activity.

2. Energy Consumption – amount of energy you take in through food.
 FORMULA TO WEIGHT MANAGEMENT

o Weight Gain – energy consumed is greater than energy expended (more food
intake but less physical exertion)
o Weight Loss – energy consumed is less than energy expended (more physical
exertion but less food intake)
o Weight Maintenance – energy consumed equals energy expended (physical
exertion is the same with food intake)

COMMON TIPS TO WEIGHT MANAGEMENT

 Including fruits and vegetables in your meals

 Reducing intake of sweets
 Preparing your meals in a healthier way
 Decreasing portion sizes

BMI (BODY MASS INDEX)

This is a rough measure of body composition that is useful for classifying the
health risks of body weight.
It is based on the concept of a person’s weight should be proportional to height.

BMI = = = 23.kg/m² (NORMAL)

CLASSIFICATION BMI
Underweight <18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity (I) 30.0 – 34.9
Obesity (II) 35.0 – 39.9
Extreme Obesity (III) 40.0

PHYSICAL FITNESS TEST

Fitness is a universal concern. In whatever activities and undertaking you do,

your fitness should always be taken into account to perform them effectively
and efficiently.
If we are to become strong and productive members of our community, we must
address the very basic requirement of such a goal, the sustaining base of any
endeavor we undertake, fitness.
Physical Fitness

- A person who is free from illnesses and can do physical or sports activities
and still has the extra energy to do more activities is considered to be
physically fit.

HEALTH-RELATED FITNESS COMPONENTS

These are the components that contribute to the development of health and
functional capacity of the body.

1. Cardiovascular Endurance
- It 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 that oxygen. Endurance may also refer to the ability of the
muscle to repeated work without fatigue.
3-minute Step Test – to measure cardiovascular endurance
2. Flexibility
- This refers to the ability of the joints to move through a full range of motion.
Zipper Test - a test of upper arm and shoulder girdle flexibility intended
to parallel the strength/endurance assessment of that region. The
purpose is to be able to touch the fingertips together behind the back by
reaching over the shoulder and under the elbow.
Sit and Reach – a test of flexibility for the lower extremities particularly
the hamstring. This aims to reach as far as possible without bending the
hamstring.
3. Muscular Strength
- This refers to a muscle’s ability to generate force against physical objects. In
the fitness world, this typically refers to how much weight you can lift for
different strength training exercises.
90 degrees Push Up – this aims to measure the strength of the upper
extremities.
Curl-ups – the purposes is to measure the strength of abdominal
muscles.
Basic Planks – this aims to strengthen core muscles.
4. Muscular Endurance
- This is the ability of a muscle group to resist force in a single contraction
over a period of time. (Grade 9 PE Module)
5. Body Composition
- This refers to the body’s relative amount of fat to fat-free mass.
Body Mass Index (BMI) – is the value derived from the mass (weight)
and height of a person. This is defined as the body mass divided by the
square of the body height, and is universally expressed in units of kg/m²,
resulting from mass in kilograms and height in meters.
 SKILL-RELATED FITNESS COMPONENTS

These are the components that contribute to the development of skills.

1. Reaction Time
- This is the ability of the body to respond to a particular stimulus in the
quickest possible time. (Grade 9 PE Module). This is the ability to move
quickly once a signal to start moving is received.
Stick Drop Test – this aims to measure the reaction time as to how fast
a person can respond to a stimulus. The higher the score, the faster your
reaction time.
2. Balance
- This refers to the ability of the body to maintain equilibrium in a static or
dynamic condition. (Grade 9 PE Module)
Stork Balance Stand Test – this aims to assess the ability to balance on
the ball of the foot.
3. Power
- The ability to transfer energy into force at a fast rate is called power.
Basketball Pass – this measures the explosive strength and power of the
upper body muscles.
Standing Long Jump – this measures the explosive strength and power
of the leg muscles.
4. Coordination
- This is the ability to use the senses with the body parts to perform motor
tasks smoothly and accurately
Paper Juggling – is a physical human skill involving the movement of
objects, usually through the air. This aims to measure the coordination
of an individual in the performance of motor tasks.
5. Agility
- This refers to the ability to change the direction quickly using a combination
of balance, coordination, speed, strength, and endurance.
Hexagonal Agility Test – this is a simple agility test to perform,
requiring limited equipment and space
6. Speed
- Speed is the ability to perform a movement in a short period of time.
40-meter Sprint – this aims to measure the running speed of an
individual.