HEALTH OPTIMIZING PHYSICAL EDUCATION 4 – RECREATIONAL ACTIVITIES

QUARTER 3

RECREATIONAL ACTIVITIES AND HEALTH RELATED FITNESS

Recreational -an activity done for enjoyment when one is not working. Recreational means
relating or denoting activity done for enjoyment during free time. It refers to the time spent in an
activity one loves to engage in with intent to feel refreshed.

Recreational activities help you to take a break from monotony and diversion from the daily
routine. It gives people the benefit of a positive change from the stereotypical life style and
involves an active participation in entertaining activities that a person is interested in. When a
person is engaged in recreating activities that he orshe likes, it would naturally give them
enjoyment. Recreational activities providesource of joy and relaxation to one’s mind and body

Health – related fitness is all about psychology, personal health and how activity influences us
as person. This is important for anyone who wants to live a physically active lifestyle to support
a higher quality of life.

An individual requires a fine level of health – related fitness for a normal life style regardless
of age, gender or sporting ability. One’s failure to sustain this could lessen his/her quality of life.
Poor fitness on the other hand also controls the capability to perform daily activities like
walking/ cycling to work, shopping andpicking up children to school, or climbing the stairs at
home.

Activities Health-Related Fitness

1. Weightlifting

2. Cleaning the windows

3. Yoga

4. Boxing

5. Gardening

Fitness is a complex subject. In fact, there are many definition and explanation about it. Health –
related fitness speaks about the components of fitness, which composed our health condition.
Body composition, muscular strength and muscular endurance, flexibility and cardio –
respiratory endurance are the components of health – related fitness.

Physical Fitness is the ability of the body to do daily task without undue fatigue and with extra
enough energy in case of emergency.

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs and body fat.

2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to
work efficiently and to supply the body with oxygen.

3. Flexibility – The ability to use your joints fully through a wide range of motion.

4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.

5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force
for a short period of time.

SKILLS RELATED FITNESS

Skill-related physical fitness consists of those components of fitness that have a relationship
with enhanced performance in athletic activities. Skill-related fitness increases one’s ability to
perform in various activities and only have an indirect connection with health.

The skill-related components of fitness are agility, balance, coordination, power, speed, and
reaction time though some people feel that other abilities such as spatial awareness should be
included.

Such components as reaction time and speed are considered by some to be more related to
heredity than healthy lifestyles, especially in young people.

Fitness is a condition in which an individual has sufficient energy toavoid fatigue and enjoy life.

There are six skill-related fitness components: agility, balance, coordination, speed, power,
and reaction time. Skilled athletes typically excel in all six areas.

1. Agility is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion.

For example: changing directions to hit a tennis ball or making a cross over move in basketball.

2. Balance is the ability to control or stabilize the body when a person is standing still or
moving.
For example: skateboarding or most of the event in gymnastic like the ring.

3. Coordination is the ability to use the senses together with body parts during movement.
For example: dribbling a basketball
Using hands and eyes together is called hand-eye coordination or performing anyo (Arnis)- is the
application of all styles learned throughout one's training, and is performed with a specific
weapon (i.e., cane, dagger, hands) to show the flow of that form

4. Speed is the ability to move your body or parts of your body swiftly in one direction. In
sports, players rely on speed to gain advantage over your opponents.
For example: a basketball player making a fast break to perform a lay- up, a tennis player
moving forward to get to a drop shot, a football player out running the defense to receive a pass

5. Power is the ability to move the body parts swiftly while applying the maximum force of the
muscles. Power is a combination of both speed and muscular strength.
For example: punching in boxing, kicking for taekwondo or rowing.

6. Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.

For example, an athlete quickly runs when he hears the starting gun, stealing a base in baseball
or blocking a punch or a kick.

BARRIERS IN PHYSICAL FITNESS

1. Lack of Time

2. Exercise is Uninteresting

3. Does not have the idea how to be active (Lack of Skill)

4. Tired (lack of Energy)

5. Not feeling well and not thinking fit

6. Excuses about weather

7. I don’t feel like it (Lack of Motivation)

8. Lack of Resources

9. Fear of Injury

DIET AND NUTRITIONAL ASSESSMENT

COMPONENTS OF WELL – BALANCED DIET

1. Carbohydrates
A vital source of energy, carbohydrates comprises about 60% of an individual’s diet. Most of
energy needs met from carbohydrates. Choose wisely from complex carbohydrate sources such
as whole grains, wheat, millets rice etc.

2. Protein
Protein is needed to assist your body to repair cells and make new ones. It is also essential for
growth and development during the various stages of life. About 25% of daily calories should
come from protein found in legumes – like kidney beans, black eyed beans and chick peas. Milk
and milk products like – curd and yoghurt are also source of protein. For the non-vegetarians,
good sources include eggs, fish and lean meat.

3. Fats
Fats contribute to about 15% of daily caloric needs and are a major energy source. They are also
vital for storing and providing vitamins and synthesize hormones.

4. Vitamins and Minerals

Micronutrients- support metabolism, nerve and muscle function, bone maintenance and cell
production. Fruits and vegetables are the major sources of vitamins and minerals including
potassium, iron, folate, vitamin A and vitamin C. Vitamins are organic compounds our body
needs to perform all its essential functions – like growing tissues, regulating metabolism and
maintaining a healthy immune system.

5. Water
Life without water is unimaginable. A major nutritional component that helps regulate body
temperature, lubricate our joints and protects our major organs and tissues. Water also aids to
transport oxygen throughout your body. Make sure that you drink at least 8 glasses of water
every day.

BMI Formula - W/H² Weight (in kilogram) Height² (in meter, squared)

Interpretation of BMI Less than 15-Starvation 15.0 – 18.5-Underweight 18.5 – 24.9-Normal 25.0
– 29.9-Overweight 30.0 – 40.0-Obese Greater than 40-Morbidly Obese

Go Foods - Rice, Pasta, Bread, Potatoes

Grow Foods - Meat, Fish, Eggs
Glow Foods - Vegetables, Fruits, Shellfish