Quarter 1 – Module 1

PHYSICAL EDUCATION 10
Week 1

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 Unit 1: LESSON 1
LIFESTYLE and WEIGHT MANAGEMENT

LIFESTYLE
 is a typical way of life of an individual, group or a culture.
This includes the typical patterns of an individual’s behavior like
every day routine at home, in school, or at work; eating, sleeping, and
exercise habits, and many others. These patterns of behavior are related
to elevate or reduced health risk.

UNHEALTHY LIFESTYLE
 brings with it certain diseases that can shorten your lifespan.
 It is where a person engages in activities that are detrimental to health.
These diseases, known as non-communicable diseases (NCDs), are not
transmitted from person to person, yet kill more than 36 million people each
year. Also called chronic diseases, they are of long duration, and are generally
of slow progression. The four main types of NCDs are cardiovascular diseases
(like enlargement of the heart and hypertension), cancer, chronic respiratory
diseases (such as chronic obstructed pulmonary disease and asthma), and
diabetes.
All age groups are affected by NCDs, although they are often associated with older age groups.
Evidence shows that more than nine million of all deaths attributed to NCDs occur before the age of 60.
Children and adults are all vulnerable to the risk

Weight management
 is the process of adopting long-term lifestyle modification to maintain a healthy body weight on
the basis of a person's age, sex and height.
There are some individuals who are lucky because even if they eat a lot they do not gain weight
wherein it is unfair that though you limit your food intake, you do not lose as much weight as you want
to. This is because your weight is a result of metabolic responses of your body to your food intake, energy
expenditure, and physiologic process. Aside from the combination of healthy foods and having an active
lifestyle we also need to understand how our body works because it is vital in weight management.
Two Key Roles in Weight Management
1. Energy Expenditure – amount of energy you spend through physical activity
2. Energy Consumption – amount of energy you take in through food.

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 FORMULA TO WEIGHT MANAGEMENT
Energy consumed is greater than energy expended
Weight Gain (more food intake but less physical exertion)
Energy consumed is less than energy expended
Weight Loss (more physical exertion but less food intake)
Energy Consumed equals energy expended
Weight Maintenance (physical exertion is the same with food intake.

COMMON TIPS TO WEIGHT MANAGEMENT

 Including fruits and vegetable in your meals
 Reducing intake of sweets
 Preparing your meals in a healthier way
 Decreasing portion sizes

BODY MASS INDEX

 is a rough measure of body composition that is useful for classifying
the health risks of body weight.
 it is based on the concept that a person’s weight should be proportional
to height.
Example:
Weight: 130 pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg
Height: 5 feet 3 inches (convert to meters) x .0254 meters / inch = 1.6 m

BMI = wt in kg = 59 kg = 23 kg/m² (NORMAL)

ht in m² (1.6 m)²
CLASSIFICATION BMI
Underweight < 18.5
Normal 18.5 - 24.9
Overweight 25.0 - 29.9
Obesity (I) 30.0 - 34.9
Obesity (II) 35.0 - 39.9
Extreme Obesity (III) ≥ 40.0

At low values of BMI, weight gain should be achieved. For normal values, weight maintenance is
recommended. Healthy eating and active physical activity will be beneficial in maintaining a healthy
weight. At high values of BMI, however, the risk of arthritis, diabetes, hypertension, cancer, and other
disorders increases substantially. In classifying health risks associated with overweight and obesity, body
fat distribution and other disease risk factors are considered in addition to BMI.

If Body Mass Index and other assessment tests indicate that fat loss would be beneficial for your
health, your first step is to establish a goal. Make sure your goal is realistic and will ensure good health.
Genetics somehow limits your capacity to change your body composition; however, you can improve
your body composition through regular exercise and healthy diet. A lifestyle that includes regular exercise
may be more important for health than trying to reach any ideal weight. Once you have established a body
composition goal, you can then set a target range for body weight.

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 Republic of the Philippines
Department of Education
Region I
Schools Division Office I Pangasinan
Lingayen

ACTIVITY SHEET IN MAPEH 10

PHYSICAL EDUCATION
1ST QUARTER

NAME: __________________________________________________DATE : _______________

YEAR & SECTION: __________________________________________

ACTIVITY #1: WHAT IS IT FOR YOU?

In this activity, your prior knowledge about lifestyle and weight management will be assessed.
I. Objectives:
To discuss the meaning of lifestyle
To identify the different factors and their importance
II. Materials/Equipment
 Paper
 Pen
III. Procedure:
1. Using a concept map, write words associated with “Lifestyle” inside the circles.
2. Describe the words given.

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 Republic of the Philippines
Department of Education
Region I
Schools Division Office I Pangasinan
Lingayen

ACTIVITY SHEET IN MAPEH 10

PHYSICAL EDUCATION
1ST QUARTER

NAME: __________________________________________________DATE : _______________

YEAR & SECTION: __________________________________________

ACTIVITY #2: WEIGHT, THERE’S MORE?

In this activity, you will find out which among your eating practices and habits are healthy.
I. Objectives:
To differentiate between healthy and unhealthy eating practices
II. Materials/ Equipment:
 Checklist of healthy and unhealthy practices
 Pen
III. Procedure:
1. Using the checklist, put a check mark on the practices that show healthy weight
management and a cross mark on the unhealthy ones. Explain your answers briefly. Do
this in your activity notebook.
2. Concentrate on the following:
 What practices do you consider healthy or unhealthy?
 Why are these practices considered healthy or unhealthy?
HEALTHY OR UNHEALTHY
PRACTICES HEALTHY UNHEALTHY REASON/S
1. Eating fruits daily
2. Eating in moderation
3. Skipping meals on a regular
basis
4. Consuming sweets
uncontrollably
5. Substituting water for rice
6. Eating meat products moderately
7. Leaving out vegetable when
eating sinigang.
8. Choosing to eat home cooked
meals rather than buying fast
food items
9. Minimizing intake of deep fried
food
10. Drinking beverages, like
softdrinks, as first option.

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 Republic of the Philippines
Department of Education
Region I
Schools Division Office I Pangasinan
Lingayen

ACTIVITY SHEET IN MAPEH 10

PHYSICAL EDUCATION
1ST QUARTER

NAME: _________________________________________________ DATE : _______________

YEAR & SECTION: __________________________________________

ACTIVITY #3: BMI, pa more!

In this activity, you will find out your Body mass index and classification.
IV. Objectives:
To get the body mass index
V. Materials/ Equipment:
 Meter stick or tape measure
 Weighing scale
 Calculator
 Pen

VI. Procedure:
1. Using the materials, you need to get your weight(kl) and height (m).
2. Then, compute your BMI.
3. Write your computation, answer and classification below.