Physical Education 10 Active Recreation (Sports)

SY 2020 – 2021 Active Recreation

1st Quarter MM/DD/YYYY

II. WEIGHT AND MANAGING IT

OUTLINE
I. Lifestyle and Managing It ● Weight
II. Weight and Managing It → Result of metabolic responses of your body to your food
III. Active Recreational Activities intake, energy expenditure, and physiologic processes
IV. Physical Activity and Physical Fitness
V. Benefits of Active Participation in Sports and Recreational ● Energy Expenditure
Activities → Amount of energy you spend through physical activity
VI. Injury Prevention and Risk Management for Different Sports
VII. Modifying Eating Habits ● Energy Consumption
→ Amount of energy you take in through food
I. LIFESTYLE AND MANAGING IT
● Weight Gain
→ When energy consumed > energy expended
● Lifestyle
→ More food intake but less physical exertion
→ The way in which an individual lives, includes the patterns of
an individual’s behavior like every routine at home, in school,
● Weight Loss
or at work
→ When energy consumed < energy expended
→ Food choice, physical activity, and eating habits are some of
→ Less food intake but more physical exertion
the aspects of your lifestyle that can be modified to improve
it.
● Weight Maintenance
→ When energy consumed = energy expended
● Risk Factors
→ Physical exertion is the same with food intake
→ Variables in your lifestyle that may lead to certain diseases
▪ genetics, age, and physical make-up (cannot be modified)
● Body Mass Index
▪ nutrition, body weight, physical activity, and health habits
→ Rough measure of body composition that is useful for
(can be modified)
classifying the health risks of body weight
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● Non-communicable Diseases → Calculated by
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→ Brought by an unhealthy lifestyle →
→ Not transmitted from person to person Table 1. BMI Classifications
→ Kills more than 36 million people each year Classification BMI
→ Also called chronic diseases Underweight <18.5
Normal 18.5 - 24.9
Types of Non-communicable Diseases Overweight 25.0 - 29.9
1. Cardiovascular diseases Obesity (I) 30.0 - 34.9
● enlargement of the heart Obesity (II) 35.0 - 39.9
2. Cancer Extreme Obesity (III) ≥40.0
3. Chronic respiratory diseases
● chronic obstructed pulmonary disease
III. ACTIVE RECREATIONAL ACTIVITIES
4. Diabetes
● Recreational Activities
→ Activities held during one’s leisure time
→ Purpose is to refresh oneself by doing activities that are
considered by an individual as enjoyable

● Active Recreational Activities

→ highly recommended for health promotion
→ requires amounts of energy to be expended than the usual
energy expenditure

Figure 1. Lifestyle Management Continuum

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Table 2. Activity Evaluation Chart V. BENEFITS OF ACTIVE PARTICIPATION IN
Score Evaluation Activity Category SPORTS AND RECREATIONAL ACTIVITIES
81 to 100 Very active High
60 to 80 Active and healthy Very Good ● Health Benefits
Acceptable but → Road map to good health and longevity
40 to 59 Fair
could be better → Improved quality of life
20 to 39 Not good enough Poor → Lower change of noncommunicable disease
Under 20 Sedentary Very Poor ● Physical Benefits
→ Improvement of skills specific to a particular activity
IV. PHYSICAL ACTIVITY AND FITNESS → Relaxation, rest, and revitalization
● Mental and Emotional Benefits
● Individuals who can maintain a regular regimen of a more → Release of stress
vigorous or a longer-duration activity are likely to obtain great → Greater personal confidence and self-esteem
benefits. → Sense of achievement
→ Reducing risks of mental disorders
● Regular Moderate Physical Activity → More restraint in avoiding risky behaviors
→ Leads to improved physical activity, ● Social Benefits
→ Condition whereby the systems of the body are able to → Bonding with family and friends
function at their optimal efficiency → Opportunity to make new friends
→ Associated with an individual’s ability to work effectively, → Strengthen social networks and community identity
enjoy leisure time, be healthy, resist disease, and respond
easily to emergency situations VI. INJURY PREVENTION AND RISK MANAGEMENT
OF DIFFERENT SPORTS
FITT Formula
● Used to know if the amount of effort exerted during physical ● Badminton
activity will be beneficial → Examples are ankle sprains and impingement syndromes
→ Frequency – number of training sessions that are performed → Prevented by using right equipment, warming up, cooling
→ Intensity – individual’s level of effort down, and ensuring you are strong and fit
→ Time – duration of a workout ● Table Tennis
→ Type – mode of physical activity → Examples are ankle sprains, tennis elbow, Achilles tendinitis
→ Acquired when players do not warm up properly or stretch
● Rate of Perceived Exertion their muscles before playing
→ An assessment of the intensity of exercise based on how the ● Tennis
participant feels → Occur due to stress on the muscles, joints, and soft tissues
without proper time for healing
Table 3. Rate of Perceived Exertion → Prevented by warming up thoroughly, wearing the right
Rating Description Rating Description tennis shoes with skid-resistant soles, using food technique,
6 14 cleaning of courts, getting adequate rest, and staying
Very, very hydrated
7 15 Hard
light ● Baseball
8 16 → Examples are serious elbow or shoulder injury
9 Very light 17 Very hard → Prevented by warming up properly, emphasizing good
10 18 control, accuracy, and mechanics, not playing all year-round
Very, very ● Football/Soccer
11 Fairly light 19 → Occur due to combination of high speed and full contact
hard
12 20 → most common are concussions
Somewhat ● Basketball
13 → Examples are ankle sprains, jammed fingers, knee injuries,
hard
deep thigh bruising, and foot fractures
● Cardiovascular Endurance → Avoided by maintaining proper fitness and hydrating
→ Ability of an individual to perform prolonged work adequately
continuously ● Volleyball
→ Examples are overuse injuries of the shoulder, finger injuries,
● Agility ankle sprains, anterior cruciate ligament (ACL) injuries, and
→ Ability to start, stop, and change direction quickly patellar tendinitis
→ Treated non-operatively with bracing and physical therapy or
● Coordination home rehabilitation exercises
→ Ability to perform complex motor skills with a smooth, flow of
motion

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 VII. MODIFYING EATING HABITS

Factors that Drive Food Choices

● Advertising – persuasion by media
● Availability – no others to choose from
● Economy – within your means
● Emotional Comfort – makes you feel better
● Habit – familiar, eaten always
● Personal Preference – likes the way it tastes
● Positive Associations – eaten by admired people or food is
just fun to eat
● Region/Location – common or favored in your locality
● Social Pressure – offered and felt that it cannot be refused
● Values/Beliefs – fits your religious traditions or honor your
ethical beliefs
● Weight – thinks that it will help in controlling weight
● Nutritional Value – thinks that it is good for you

● Poor food choices contribute directly to obesity, heart disease,

diabetes, cancer, and other health problems.
● A modification in your eating habits is needed most especially
when you are at risk of disease.
● Eating habits can be modified according to the nutritional
recommendations for Filipinos by the Food and Nutrition
Research Institute (FNRI).

REVIEW QUESTIONS

Read the statements carefully. If the statement is false, choose the

word/s that make/s the statement false. If the statement is true,
write NA for “not applicable.”

1. Vigorous physical activity is always recommended for a

beginner.
2. Convenience and personal preference are some of the
factors affecting food choices.
3. Exercise for a healthy lifestyle should be done at most three
times a week.
4. BMI is dependent on a person’s height and weight.
5. If the goal is weight loss, a person should minimize energy
expenditure.
6. Non-communicable diseases could be affected by genetics.
7. Changes in a person’s lifestyle only affect the physical
aspect.
8. Active recreational activities are recommended for the
promotion of health because they are enjoyable and
effective in keeping the body in motion.
9. Dieting is not as effective as participating in regular
physical activity when trying to lose weight.
10. Basic skills in basketball include behind-the-back dribble,
dunk, and alley hoop.

Aswers: always, NA, most, NA, minimize, NA, only, NA, NA, basic

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