M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

THE FOOD PYRAMID AND

FOOD PLATE
2ND QUARTER
“YOU ARE WHAT
YOU EAT”
Food pyramid
is a pyramid-shaped diagram representing the
number of servings to be eaten each day for
each of the basic food groups. The pyramid,
also called the plate guide, shows the proper
proportions of the five food groups promoting
a healthy eating pattern.
MY PLATE: 5 FOOD GROUPS
 Grains
These are sources of magnesium, vitamin
B, and fiber that work collectively to
reduce the risk of heart diseases and
diabetes, and at the same time support a
healthy metabolism. One quarter of plate
should be filled with grains.
 VEGETABLES
These are loaded with nutrients and are
naturally low in fat and cholesterol-free.
Vegetables should be combined with fruits
because fruits also provide nutrients like
potassium, fiber, folic, acid, vitamin A and
C.
 FRUITS
Just like vegetables, they are low in
calories and can positively contribute to
one’s health, unlike high-calorie food. Fruit
also contain anti-oxidant properties.
 PROTEIN
This supports muscles and is an important
component of body tissues, blood, and
hormones. This can be found in meat, eggs,
fish, shellfish, nuts, and seeds.
 DAIRY FOODS
These have all the nutrients good for bone
health. These nutrients are potassium,
calcium, and vitamin D.
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

PHYSICAL ACTIVITY
PYRAMID
2ND QUARTER
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LIFESTYLE-RELATED
DISEASES AND THEIR RISK
FACTORS
2ND QUARTER
 Lifestyle disease
It is defined as a disease
linked with the way people
live their lives.
 OBESITY
It refers to an excessive
accumulation of body fat causing
the individuals to become over
20% heavier than tehir ideal body DIABETES
weight. Being one of the most common
lifestyle disease, strongly affects
not only the older population, but
also the young ones in this
generation.
TIPS TO PREVENT LIFESTYLE-RELATED DISEASES
-Eat healthy foods and adopt healthy eating habits.
-include fruits and vegetables in your plate.
-drink water and avoid drinking beverages with added
sugar.
-be physically active and exercise for atleast 60
minutes everyday.
-reduce screentime by limiting the time spent in
watching television, using mobile phones and computer.
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

PHYSICAL
FITNESS
2ND QUARTER
What is PHYSICAL FITNESS?
It is a state of health and well-being. It is also
refers to the ability of a person to carry out
daily routine tasks without fatigue and to
recover quickly from exhausting work.
 COMPONENTS OF PHYSICAL
FITNESS
HEALTH RELATED FIITNESS
refers to the overall physical well-being
of a person.
SKILL RELATED FITNESS
refers to the skills that the person can acquire
and improve through physical activities.
health-related fitness

1 Muscular 3 Cardiovascular
Strength Endurance

Muscular
2 4 Flexibility
Endurance
 muscular strength

It is the ability to
perform one’s
maximum strength.
 muscular ENDURANCE
It is the ability to
perform a movement
task over an extended
period of time.
CARDIOVASCULAR ENDURANCE
It is the ability of heart,
lungs, and vascular system
to function efficiently at a
high rate for an extended
period of time.
 FLEXIBILITY
It is the range of motion of
the various joints of the
body.
 SKILL-related fitness
1 Coordination
3 Agility

2 Speed
4 Power

3 Balance
 COORDINATION
It is the rhythmical integration
of motor and sensory systems
into a harmonious working
together of the body parts.
 speed
It is the ability to move from one
point to another in the shortest
time possible over a short
distance.
 AGILITY
It is the ability to move from
point to point as rapidly as
possible while making successive
movements in different
directions.
 POWER
It is the ability to perform one’s
maximum explosive effort.
 BALANCE
It is the ability to maintain one’s
equilibrium in relation to the
force of gravity in both static
and dynamic movement
situations.
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

PHYSICAL FITNESS TEST

2ND QUARTER
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

ENJOYING PHYSICAL
ACTIVITIES THROUGH
SPORTS OFFICIATING
2ND QUARTER
 What is SPORTS OFFICIATING?
It refers to the act wherein a basketball referee, a
baseball umpire, a volleyball referee, or a regular umpire
calls the games, calls fouls, give penalties, and keeps the
rules straight to be fair to everyone.

The officials of the game are called

“Keepers of the Rules”.
 COACH
Coach is the one who motivates the team and give
every player a chance to play. Coaches should
teach life skills along with sports skills.
Coach
 REFEREE
Referee is a person of authority in a variety of
sports and games, who is responsible for
presiding over the game from a neutral point of
view, and for making decisions that enforce the
rules.
Referee
 Umpire
Umpire is the one who controls the game and
makes sure that players act according to the
rules. The umpire assists the referees in some
sports like in volleyball.
Umpire
 LINESMEN AND LINEJUDGE
They the the one who decide whether the ball or
the shuttle cock fell inside or outside the court.
Volleyball
Badminton
Football:
Back judge
Side judge
Center judge
Linesmen/Linejudge
 SCOREKEEPER
Keeps a list of all the players and reports to the
referee. He or she prepares a written record of
the players sores in each game.
Scorekeeper
 TIMEKEEPER
He/she is responsible for tracking the game time.
Timekeeper
Volleyball
Head Referee
Assistant Referee
Linesmen
Scorekeeper
BASKETBALL
Head Referee
Assistant Referee/s
Scorers
Timekeepers
 FOOTBALL
Field Referee
Umpire
Headlineman
Linejudge
BADMINTON
Referee/s
Linesmen
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

BASKETBALL
REFEREE’S HAND SIGNALS

2ND QUARTER
M A I N T A I N I N G A N A C T I V E L I F E S T Y L E

QUALITIES OF AN EFFECTIVE
OFFICIAL
 PUNCTUALITY

Officials must arrive much

earlier than the scheduled time
of the game.
 BE IN PROPER ATTIRE
Usually, the attire of officials
are a dark pair of pants and
white collared shirt and rubber
shoes.
BE READY WITH PERSONAL EQUIPMENT
A whistle and a stopwatch that
hang around the neck are
commonly used when
officiating games.
 HAS AN UPDATED RULEBOOK
This should be accesible for
quick reference when needed
besides having full mastery of
the rules.
 KNOW YOUR ROLE
Remember your role and make
sure that your specific duties
and responsibilities are
properly executed.
 FIRM AND DECISIVE
It is always said that referee’s
decision is final. The official
should master the rules of the
game aside from being able to
play the game.
 SHOWS COMPLETE CONTROL AND
AUTHORITY
Officials must not give in to
hecklers coming from spectators
or even the players specially
during crucuial situations.
 SHOULD HAVE BASIC KNOWLEDGE ON
FIRST AID
Even though there is a clinic
within the school premises, it is
important for an official to be
able to administer basic first aid.