PHYSICAL EDUCATION READINGS
All age groups are affected by NCDs, although
LIFESTYLE AND MANAGING IT
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, sleeping, and
exercise habits, and many others.
These patterns of behavior are related to
elevated or reduced health risk Teenagers like
you may have practices or habits at home or in
school that either elevate or reduce health risks.
Do you spend a lot of your time at home just
sitting down and doing nothing? Do you move a
lot by helping out at home, cleaning your house
for example? Do you love eating fruits and
vegetables? Or do you prefer junk food or fast
food? Teenagers like you should be more aware
on how your nutritional practices can affect your
health.
Managing your lifestyle entails making
modifications in your routine especially in those
aspects that elevate health risks. Food choice,
physical activity, and eating habits are some of
the aspects of your lifestyle that can be modified
to improve it. These modifications should be
done gradually, like reducing the intake of fatty
food, getting up to reach for something instead of
asking someone to get it for you, or walking faster
and more often. The idea is that for health risks to
be reduced, changes in your lifestyle should be
made.
Risk factors are variables in your lifestyle that
may lead to certain diseases. Many aspects of
your lifestyle can be considered risk factors.
Aside from genetics or heredity, age and physical
make-up are some of the factors that cannot be
changed; however, your lifestyle can go around
these factors to gain more benefits. For instance,
you cannot stop the aging process, but you can
delay the signs of aging from showing by being
more active and avoiding vices.
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. What should be kept
in mind is that these variables bring with them
risk factors that are serious concerns. Some of
the risk factors associated with lifestyle variables
include hypertension / high blood pressure,
overweight and obesity, excess body fat, high
levels of stress, lack of exercise and sedentary
lifestyle, smoking, unhealthy dietary practices,
and alcohol consumption.An unhealthy lifestyle
brings with it certain diseases that can shorten
your lifespan.
These diseases, 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 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.
they are often associated with older age
groups. Evidence shows that more than nine
million of all deaths attributed to NCDs occur
before the age of 60. Children and adults are
all vulnerable to the risk factors that lead to
non-communicable diseases, whether from
unhealthy diet, physical inactivity, exposure to
tobacco smoke, or the harmful effects of
alcohol.
WEIGHT AND MANAGING IT
You might find other individuals lucky because
they eat a lot but do not gain weight as much
as you do. You might also think it is unfair 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
processes. A simple elimination of food or
addition of physical activity does not
encompass the entirety of weight
management. Understanding how your body
works is a vital key as well as a combination of
healthy food practices and a more active
lifestyle.
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, while energy
consumption is the amount of energy you take
in through food. They both play key roles in
weight management. A simple formula is shown
here.
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, and decreasing portion sizes. Aside from
taking note of your eating habits, you should
also take note of your actual weight as an
indicator of health risk. This has to do with
getting your Body Mass Index (BMI). It is a
rough measure of body composition that is
useful for classifying the health risks of body
weight.
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.
When a recreational activity is athletics or sports, this
may require more physical exertion and competition.
However, athletics and sports may also be
participated in more for the enjoyment they bring
rather than competitive play.
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.
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. One of the most
important practices is being physically active.
People of all ages benefit from regular physical
activity. Significant health benefits can be obtained
by engaging in moderate amounts of physical activity
on most, if not all days of the week. Through a modest
increase in daily activity, most individuals can
improve their health and quality of life. Additional
health benefits can be gained through greater
amounts of physical activity. Individuals who can
maintain a regular regimen of a more vigorous or a
longer-duration activity are likely to obtain even
greater benefits.
Participation in regular moderate physical activity
can lead to improved physical fitness. It is a condition
whereby the systems of the body are able to function
at their optimal efficiency, associated with an
individual’s ability to work effectively, to enjoy leisure
time, to be healthy, to resist disease, and to respond
easily to emergency situations.
Regular moderate physical activity means engaging in
relatively vigorous bodily movement for 30 minutes
to 1 hour that can elevate your heart rate. “Regular”
here refers to being active in most, if not all days of
the week. About 3 to 4 times per week or more are the
recommended times of exercise for an individual. You
may opt to have rest days or easy days in between to
allow your body to recover from the physical
exertion.
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, which is usually
expressed as a percentage
Time (how long) - Duration of the workout
Type (what kind) - Mode of Physical Activity
Physical fitness is the ability of the body to do day-to-day
activities without undue fatigue, and still has time to do
leisure activities and meet emergencies.
Physical fitness is divided into two components, health-
related and skill-related components.
Physical Fitness Components
Health-Related Components
Body Composition
Cardio-Vascular Endurance
Flexibilty
Muscular strength
Muscular Endurance
Skill-Related Components
Speed
agility
power
coordination
balance
reaction time
Health-related components focus on factors that promote
optimum health and prevent the onset of disease and
problems associated with inactivity.
Body Composition is the proportion of fat and non-fat
mass in your body. A healthy body composition is one that
includes a lower percentage of body fat and a higher
percentage of non-fat mass, which includes muscle, bones,
and organs.
Cardiovascular Endurance is the ability of the heart, lungs,
and blood vessels to deliver oxygen to your body tissues
without becoming overly tired.
Flexibility is the ability of the joints to move beyond their
normal range of motion.
Muscular Strength refers to the amount of force a muscle
can produce with a single maximal effort.
Muscular Endurance is the ability of a muscle or group of
muscles to sustain repeated contractions against a
resistance for long period of time.
Skill-related components refer to your ability to perform
physical tasks efficiently as it relates to a sport.
Speed is the ability of the body to move fast from one
point to another, in the shortest possible time.
Agility is the ability to move in a sudden change of
direction and body position quickly.
Ex. Sudden change of direction during a Patintero game.
Balance is the ability to maintain equilibrium even when
moving.
Coordination is the ability to use the senses and body
parts to perform tasks smoothly, efficiently, and
accurately.
Power is the ability to exert a maximal force in the shortest
time possible, as in accelerating, jumping, and throwing
implements.
Reaction Time refers to the speed at which a person’s
body responds to an external stimulus.
1. Basic Plank measures strength/stability of the core muscles.
2. Push-up measures the strength of the upper extremities.
3. Stick Drop Test measure the time to respond to a given

stimulus.
4. Sit and Reach test the flexibility of the lower back extensor

and the hamstring muscles.

5. 40-meter sprint measures one’s running speed

1. Fitness activities usually depend on individual’s choice, age,

and ability.
2. In designing a physical activity program, there are factors

needed to be determined, these are frequency, intensity, time,

and type or known as FITT.

3. Hexagon Agility Test - measures the ability of the body to

move in different directions quickly

4. Juggling measures the coordination of the eyes and hands.
5. Standing Long Jump measures the explosive strength and

power of the leg muscles.

6. Stork Balance Test assess one’s ability to maintain equilibrium
7. Zipper Test measures upper arm and shoulder girdle joints

flexibility.