PE REVIEWER

Healthy Lifestyle and Weight Management

Lifestyle - The way in which an individual lives; includes the typical patterns of
individual’s behaviour like everyday routine at home, in school, or at work; eating,
sleeping and exercise habits and many others; are related to elevated or reduced health
risk.
Eating Habits - Patterns of behaviour with regards to eating like choosing available
food, prepare it, deciding where to eat, which rules to follow, and who to dine with.
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)

Components of Physical Fitness and Vigorous Activities

Cardio-vascular Endurance – The ability of an individual to perform prolonged work

continuously, where the work involves large muscle groups.
Coordination – Skill-related component of physical fitness that refers to the ability to
perform complex motor skills with smooth flow of motion.
Agility – Skill-related component of physical fitness that refers to the ability to start (or
accelerate), stop (or decelerate and stabilize), and change direction quickly, while
maintaining posture.
Active Recreational Activity - They are activities that require large body movement
such as running, throwing and jumping or those that are sports specific.
Regular Moderate Physical Activity - Being active for 30 minutes to 1 hour, doing
physical activities that elevate your heart rate more than you are used to.

Active Recreational Activities Involving the Community and Society

Did You Know That?
The value of having a healthier lifestyle through actively participating in physical
activities and eating healthier should be everybody’s priority. Even at the young age, a
person needs to take care of themselves by doing exercises and by making proper
choices. Being healthy affects not only oneself but others, the community and society.
Active recreational activities and sport activities play an important role of the
individuals, society and community. Engagement of these active recreational activities
may benefit of the individuals health and well-being. It may also involve small groups,
teams and community relevant to the people indifferent ages, abilities and skill. Every
individual participates in active recreational activities and sports depending on their local
context and cultural values.
Remember:
Participating in sports as an active recreational activity in the community develops a
social bond to the people on that place. It can also give a meaningful connection of

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every individual. Sports can create a regular connectedness of the community. People
engage in sports will live and build a strong and a healthy community.

Benefits of Active Participation in Recreational Activities

Active Recreational Activities and Passive Recreational Activities

• Active recreation
these are activities that require a considerable expenditure of energy. It involves
using a lot of energy and makes a person move around a lot making him/her active. The
body needs to keep moving to be healthy and fit. These are activities that elevate the
heart rate and boost one’s immune system. These also include outdoor recreational
activities such as organized sports and playground activities that require extensive
facilities or development or those that have a considerable environmental impact on the
recreational site.
• Passive recreation
these are activities that involve little exertion but is generally sustained. They are
more of a leisure or relaxation activity, when one is calm and is no required to move
much. All of us are the beneficiary of the activity that is performed by the others. This
will include outdoor recreational activities such as nature walking, hiking, listening to
music, and reading. It is important to balance both active and passive activity in one’s
lifestyle because the body needs to be active while still allowing it to relax and
rejuvenate.

Benefits of Active Participation in Sports and Recreational Activities

a. Physical Benefits
In physical benefits, it will improve your skills specific to a particular activity and
you can feel relaxation, rest, and revitalization.
b. Health Benefits
In health benefits, it will improve the quality of life, lower blood pressure, reduce
arthritis pain, weight loss, and reduce the risk of diseases and a road map to good
health and longevity.
c. Mental and Emotional Benefits
In mental and emotional benefits, you can release stress from demands of
everyday living, you will have a greater personal confidence and self-esteem, and sense
of achievement. It will also help you to reduce risk of depression, anxiety, psychological
distress and emotional disturbance.
d. Social Benefits
In social benefits, you can bond with your family and friends, you will have an
opportunity to make new friends and acquaintances and it will strengthen social
networks and community identity.

Extra Effort Will Pay Off

Take your workouts to the next level and you will have low risk of mortality. It is
very important for your health if you do moderate physical activity however small,
significant health benefits will be seen when doing vigorous activities. Start kicking your
exercise top notch and you could add time to your life.

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 Benefits of Active Participation in Recreational Activities

The Health Benefits of Physical Activity and Cardiorespiratory Fitness

Physical inactivity is central to the development of many chronic diseases that
pose a major threat to our health and survival. The physically inactive have increased
rates of cardiovascular diseases and other causes of mortality. Not only can a physically
active lifestyle help reduce mortality and prevent many chronic diseases such as
hypertension, diabetes, stroke, and cancer, it can also promote healthy cognitive and
psychosocial function. Physical inactivity should be recognized and treated like other
modified risk factors.
Extensive evidence shows an inverse relationship between physical activity and
mortality and the development of chronic diseases: the greater the amount of physical
activity, the greater the benefits. The unfit or the physically inactive can achieve the
largest health gains with slight increases in activity levels.

Healthy Lifestyle and Weight Management

Being alive is something we have the utmost gratitude for, and fitness and health
are of universal concern. This is something we all need to be concerned with,
regardless of our age. The youth today tend to be susceptible to adopting some
detrimental behaviors that inevitably affect their health both in the short and long terms.
Healthy eating is understanding what nutrients are available in the food a person
eats and how the body uses them. This is closely with good health and freedom from
diseases.
Overweight and Obesity
Both overweight and obesity imply a condition of excess weight of a person.
Being overweight means having more body weight than is considered normal or healthy
for one’s age or build. Being overweight does not necessarily imply excess fat. People
like athletes and bodybuilders can be overweight but not obese.
On the other hand, obesity is the condition of being obese. This means that there
is a large amount of excess body fat with a BMI over 30. While an overweight person
will carry excess weight, he may or may not have excess accumulation of fat.

Causes of Obesity or Being Overweight

• Overeating is not the only reason someone might be overweight; other causes include
a sedentary lifestyle with no exercise
• Metabolic or eating disorder, medical conditions, or other types of hormonal imbalance
like thyroid problems
• Physical disability and food allergies
• Psychological and mental conditions caused by eating disorder

Eating Disorders
Eating disorder are actually serious and often result to fatal illnesses that causes
severe disturbances to a person’s eating behaviors and weight regulation. They are
serious emotional and physical problems that can have life-threatening consequences
for both females and males.

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A. Common Signs and Symptoms of Eating Disorders
A man or women suffering from an eating disorder may reveal several signs and
symptoms, some of which are:
• Chronic dieting despite being dangerous underweight
• Constant weight fluctuations
• Obsession with calories and fat contents of food
• Engaging in ritualistic eating patterns such as cutting food into tiny pieces, eating
alone, and/or hiding food
• Continued fixation with food, recipes, or cooking; the individual may cook intricate
meals for others but refrain from partaking of the food.
• Depression or lethargic stage
• Avoidance of social functions, family, and friends; thus, becoming isolated
eating disorders, and their prevention;

B. Types of Eating Disorders

1. Anorexia Nervosa
Anorexia nervosa is an eating disorder characterized by weight loss (or lack of
appropriate weight gain in growing children); difficulties maintaining an appropriate body
weight for height, age, and stature; and, in many individuals, distorted body image.
People with anorexia generally restrict the number of calories and the types of food they
eat. Some people with the disorder also exercise compulsively, purge via vomiting and
laxatives, and/or binge eat.
2. Bulimia Nervosa
Bulimia nervosa is a serious, potentially life-threatening eating disorder
characterized by a cycle of bingeing and compensatory behaviors such as self-induced
vomiting designed to undo or compensate for the effects of binge eating.
3. Binge Eating Disorder
Binge eating disorder (BED) is a severe, life-threatening, and treatable eating
disorder characterized by recurrent episodes of eating large quantities of food (often
very quickly and to the point of discomfort); a feeling of a loss of control during the
binge; experiencing shame, distress or guilt afterwards; and not regularly using
unhealthy compensatory measures (e.g., purging) to counter the binge eating. It is the
most common eating disorder in the United States.
4. Emotional eating
Emotional eating is using food to make yourself feel better—to fill emotional
needs, rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional
problems. In fact, it usually makes you feel worse. Afterward, not only does the original
emotional issue remain, but you also feel guilty for overeating.

C. Prevention of Eating Disorder

• You should have a genuine awareness that will help you avoid judgmental or mistaken
attitudes about food, weight, body shape, and eating disorder.

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• Challenge the false belief that thinness, weight loss and/or muscularity are desirable,
while body fat and weight gain are shameful or indicate laziness, worthlessness, or
immorality.
• Avoid attitudes or actions that communicate “I will like you better if you lose weight; do
not eat so much or change your body shape.”
• Do not think that a particular diet, weight or body size will automatically lead to
happiness or fulfillment.
• Talk about yourself with respect and appreciation and value yourself based on your
goals, accomplishments, talents, and character. Embrace the natural diversity of human
bodies and celebrate your body’s unique shape and size.
• Become a critical viewer of the media and its messages about self-esteem and body
image. Talk back to the television when you hear a comment or see an image that
promotes a certain body ideal at all costs.

Mindful Eating
• To be mindful is to use our minds to look inside, outside, and all around to consider
our actions and how these affect ourselves, others, and the world around us.
• Mindfulness is usually associated with meditation and stress relief but it can also be a
powerful tool when choosing what we eat, how we are eating, and how our choices
affect our health and that of our environment. Just ask yourself who, what, when, where,
why, and how.
1. What are you eating?
2. Why are you eating?
3. When are you eating?
4. How do you eat?
5. Who is growing your food?
6. Where does your food come from?