Week 5: Lifestyle and Weight Management
(P.E.)
INTRODUCTION
A healthy body requires a lot of hard
work in order to attain longer life. One
should have a well- balanced diet, quality
rest and sleep and regular exercise. Physical
fitness exercises are among the essential
components of a healthy body. All of us are
given opportunities to persist improving and
maintaining good levels of fitness. You
should partake actively in habitual,
enjoyable, and vigorous activities that will
progress our strength and flexibility. Some
of the activities that will improve our
aerobic endurance are distance runs, active
games and sports.
Focus on the facts related to fitness.
This will help you in designing your
activities so that you will have a balanced
program.
Before you perform the physical
activities that would enhance your fitness,
you should know the facts derived from
fitness. The following are the components of
physical and sports fitness that you should
identify and develop.
PHYSICAL FITNESS, SPORT AND
HEALTH
There are two components to consider.
These are the following:
A. PHYSICAL FITNESS – it pertains to the
body, to material things; Physiologic well-
being that is achieved through a combination
of good diet, regular exercise, and other
practices that promote good health. You
should also have knowledge of the following
components. These will be your basis for the
exercises and activities that will be planned
in preparing your personal fitness program
to enhance your strength and improve
weakness.
These are the four components of physical
fitness:
1. BODY COMPOSITION
– Body mass index is a common
means of measuring overweight and
obesity in humans. This is the ratio
or amount of body fat in a person
compared with their lean body mass.
2. CARDIO- RESPIRATORY
ENDURANCE
– This is the ability of the heart and lung
system to work together to deliver oxygen to
the working muscles and sustain energy for
a longer period of time.
3.MUSCULAR FITNESS
– under this are strength and power.
-It is how the muscles or muscle group is
able to exert maximum force against a
resistance.
-It is a combination of speed and strength
and the ability to release maximum force
very quickly.
4. FLEXIBILITY – This is the ability of the
muscles to perform a wide range of motions
without injury.
B. SPORTS FITNESS - The word "sport"
comes from the Old French word meaning
"leisure", with the oldest definition in
English from around 1300 being "anything
humans find amusing or entertaining". Other
meanings include gambling and events
staged for the purpose of gambling; hunting;
and games and diversions, including ones
that require exercise. Roget's defines the
noun sport as an "activity engaged in for
relaxation and amusement" with synonyms
including diversion and recreation.
The following are the components of sports
fitness:
1. SPEED – It is the ability to perform a
movement or run a distance in a short period
of time.
2. Agility – It is the ability to move quickly
in different directions.
3. Coordination – This is linking of the
senses like the sense of hearing and sense of
sight to produce smooth, quick and efficient
control of movement of the body during
performance of physical acts.
4. Reaction Time – This is the amount of
time to make a physical response in time of
speed.
5. Balance – This is the ability to remain in
good position even in action on while
moving. Gymnast has well and high level of
balance.
FACTORS AFFECTING FITNESS AND
HEALTH
There are many factors affecting the fitness
and health. These are the age, gender, health
and exercise.
AGE - also affects the health of a person
even if we consider people of ages to be
healthy. The age of a person affects the
strength, endurance and speed.
GENDER – Women are said to be the
weaker sex. This might be true because men
are actually 30-50 % stronger than women.
This is because male has more and bigger
muscles than female.
HEALTH - we might assume that we are
healthy but actually we are not. Children
who are fat looks cute but they are not
healthy. It is important for a person to be
physically fit in order to be considered
healthy.
EXERCISE – speaking of exercise, this is
really a necessity not just to have a slim
body but to have a healthy body.
The following are the twelve good eating
habits to gain weight control.
1. Eat whole food than processed foods.
2. Stock up on carbohydrates and cut
down on facts.
3. Eat fruits in whole rather than in
juice form.
4. Avoid salt.
5. Avoid alcohol.
6. Reverse eating habits.
7. Take vitamins.
8. Eat more foods rich in fiber.
9. Exercise daily or regularly
10. Reduce stress to lose weight
 11. Stock up cushion foods. serves as your guide assessing your fitness
12. Eat smaller amount but more skills before planning a fitness program.
frequent meals to keep your body
Stage 4:
from storing excess calories or fat.
Setting up your own fitness program - The
results of your fitness testing will serve as
CRUISING TO LIFETIME FITNESS
your guides for the kind of activities that
As teenagers, you experience several will be included win your own fitness
changes as you undergo adulthood. These program.
changes are both physical and
Stage 5:
psychological. These changes will affect
your lifestyle. There are many ways to Lifestyle Activity - You will decide on the
develop lifetime fitness and to avoid a physical activities you will engage in, that
sedentary lifestyle. You can create your own would shape your lifestyle. These physical
fitness program. Your program can be activities should be performed fully and
divided into six (6) stages: enthusiastically. On this stage, you have
already learned why these activities are
Stage 1:
important.
Being Physically Active - Whether we are
Stage 6:
relaxing or working, we engage in a physical
activity. At your age, most of these physical Lifetime Fitness - The last stage pertains to
activities are related to school and using the skills in programming for your
community. Example: Activity in Physical fitness needs because you have bear in mind
Education class, member of varsity team or several factors that will affect you. You have
dance troupe. already determined your own fitness level,
evaluated and checked your fitness status
Stage 2:
and have the ability to adjust your physical
Being Fit - Individuals are different from activities.
one another, we all have our own fitness
levels. This level differs because of
physiological and psychological. Person
should be aware of his own fitness level,
how to maintain it and how to develop it into
a higher level.
Stage 3:
Self- Assessment - Students like you are
monitored by your Physical Education
instructor in the form of physical fitness
testing to determine your fitness status
before indulging in different activities. This
is to make you aware of your strengths and
weaknesses. Undergoing these testing skills