NORTHWESTERN UNIVERSITY

Basic Education Department

NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

HOW ARE YOU GOING TO LEARN?

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of each lesson.

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carefully and keep it in mind.

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assessment test. It determines how well you achieved the objectives
set in the module.

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of your output from this assignment will determine the degree of what
you learned from this module.

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

I. Introduction
What activities make up your day? Do you spend time being active? Which type of
food do you usually eat? Do you eat just anything you want?

Are you aware that the things you do on a daily basis contribute a lot to your health?
Yes, the things that you do like your daily routine, physical activities, and eating practices
can make you either healthier or it can put you at risk even at a young age.

People of all ages and health conditions should learn to prioritize their health through
proper management of lifestyle and weight. You can participate in physical activities and
modify your eating habits. As a member of society, you should give importance to your
health. The value you give to your health is of significance not only to you but to society as
well. Remember, a healthy individual is a productive individual.

For you to become familiar with lifestyle and weight management, this module will
help you take positive steps to have a healthier lifestyle through active recreation. The
activities are enjoyable and offer satisfaction to enhance the quality of your life. You will
understand the importance of taking care of your health through physical activities and proper
eating habits. You will also understand that lifestyle and weight management will enhance
not just your personal fitness but your family’s fitness and society’s fitness as well! So get
involved and be part of the world of ACTIVE RECREATION!

Your lifestyle is of utmost importance. Everything you do, whether good or bad, has
an effect on your health. Your lifestyle involves a lot of aspects like the physical activities
you engage in, the food you eat, the daily habits you observe, the choices you make as a

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

consumer, and many others. These different aspects of your lifestyle affect your overall
health. Therefore, it is a must that you give attention to these factors to become a healthier
individual.

LIFESTYLE AND MANAGING IT

The way in which an individual lives is called lifestyle. 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 elevated or reduced health risk.

Teenagers like you may have practices or habits at home or in school that either
elevate or reduce health risks. Do you spend a lot of your time at home just sitting down and
doing nothing? Do you move a lot by helping out at home, cleaning your house for example?
Do you love eating fruits and vegetables? Or do you prefer junk food or fast food? Teenagers
like you should be more aware on how your nutritional practices can affect your health.

Managing your lifestyle entails making

modifications in your routine especially in those
aspects that elevate health risks. Food choice,
physical activity, and eating habits are some of the
aspects of your lifestyle that can be modified to
improve it. These modifications should be done
gradually, like reducing the intake of fatty food,
getting up to reach for something instead of asking
someone to get it for you, or walking faster and
more often. The idea is that for health risks to be
reduced, changes in your lifestyle should be made.

Risk factors are variables in your lifestyle that may lead to certain diseases. Many
aspects of your lifestyle can be considered risk factors. Aside from genetics or heredity, age
and physical make-up are some of the factors that cannot be changed; however, your lifestyle

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

can go around these factors to gain more benefits. For instance, you cannot stop the aging
process, but you can delay the signs of aging from showing by being more active and
avoiding vices.

The other variables in your lifestyle, however, can be modified to achieve a healthier
life. Such variables include nutrition, body weight, physical activity, and health habits. What
should be kept in mind is that these variables bring with them risk factors that are serious
concerns. Some of the risk factors associated with lifestyle variables include hypertension /
high blood pressure, overweight and obesity, excess body fat, high levels of stress, lack of
exercise and sedentary lifestyle, smoking, unhealthy dietary practices, and alcohol
consumption.

An unhealthy lifestyle brings with it certain

diseases that can shorten your lifespan. 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 factors that lead to non-communicable
diseases, whether from unhealthy diet, physical
inactivity, exposure to tobacco smoke, or the
harmful effects of alcohol.

It is important that these risks factors are

addressed even at your teenage years. You could start by being more active, adding physical
activity sessions to your daily routine, or by being a healthy eater, opting for more nutritious
food.

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

WEIGHT AND MANAGING IT

You might find other individuals lucky because they eat a lot but do not gain weight
as much as you do. You might also think 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
processes. A simple elimination of food or addition of physical activity does not encompass
the entirety of weight management. Understanding how your body works is a vital key as
well as a combination of healthy food practices and a more active lifestyle.

The concepts of weight gain and weight loss are important in weight management.
How to gain and lose weight are probably some of the more common issues when it comes to
health. Along with this concept is weight maintenance. To understand it in simple terms,
energy expenditure is the amount of energy you spend through physical activity, while energy
consumption is the amount of energy you take in through food. They both play key roles in
weight management. A simple formula is shown here.

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

Modifying your eating habits can aid you in managing your weight. Opting for more
nutritious food can help lessen health risks and improve your physique. Some of the common
tips in weight management are including fruits and vegetables in your meals, reducing intake
of sweets, preparing your meals in a healthier way, and decreasing portion sizes.

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

Aside from taking note of your eating habits, you should also take note of your actual
weight as an indicator of health risk. This has to do with getting your Body Mass Index
(BMI). It is a rough measure of body composition that is useful for classifying the health
risks of body weight. It is also based on the concept that a person’s weight should be
proportional to height. BMI is calculated by dividing your body weight (expressed in
kilograms) by the square of your height (expressed in meters).

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 BMI 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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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

ACTIVE RECREATIONAL ACTIVITIES

Recreational activities are those activities held during one’s leisure time. Their
purpose is to refresh oneself by doing activities that are considered by an individual as
enjoyable. These activities may require large body movements such as running, throwing,
and jumping, or small movements such as playing board games, doing arts and crafts, and
many others. When a recreational activity is athletics or sports, this may require more
physical exertion and competition. However, athletics and sports may also be participated in
more for the enjoyment they bring rather than competitive play. Active recreational activities
are highly recommended for health promotion. These activities require more amounts of
energy to be expended than the usual energy expenditure. This means that you do activities
that make you exert more effort than what you usually do.

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

Your knowledge of lifestyle and weight management would be beneficial to you as

you get older. In general, lifestyle should be your focus. Knowing your weight and how to
manage it, coupled with participation in active recreational activities would make you a
healthier individual. However, take note that making significant cuts in food intake in order
to lose weight and body fat could be a difficult strategy to maintain; focusing on increased
physical activity is a better approach for many people.

There are many different benefits that can be achieved by

participating in leisure opportunities. Most of these
benefits fall within one of four categories.

Active recreation – these are activities that requires 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 help boost one’s immune system.

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

Passive recreation – this are activities that involve little exertion but is generally sustained.
They are more of leisure or relaxation activity, when one is calm and is not required to move
much. All of us are the beneficiary of the activity that is performed by others., this will
include outdoor recreational activities such as nature walking, hiking, listening to music and
reading.

Individual

 Develops Personal Development and Growth

 Physical Health
 Self Esteem and Self Reliance
 Creativity and Sense of Accomplishment
 Creates more Fun
 Enhances Pleasure
 Reduces Stress
 Increases Life Satisfaction
 Promotes Psychological Well-being

Community

 Connected Families
 Strengths Social Bonding
 Ethnic and cultural Harmony
 Reduces Alienation
 Develops Strong Communities

Environmental

 Reduces Pollution
 Promotes Clean Air and Water
 Preserves Open Space
 Protects the Ecosystem
 Increases Community Pride

Economic

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 NORTHWESTERN UNIVERSITY
Basic Education Department
NORTHWESTERN UNIVERSITY
Basic Education Department
Junior and Senior High School

 Reduces Healthcare Cost

 Reduces Vandalism and Crime
 Enhances Property Value
 Catalyst for Tourism


Activity 1: Create a 1:30 minutes warm up exercise routine. Make sure to

target all body parts starting from head followed by shoulders, abdomen and
lastly legs. Record and send it in Google Form Link Provided.

Activity 2: Answers can be in a whole sheet of paper, Microsoft Word

or Note format. Submit your answer in the Google Form Link Provided.

1. Explain the benefits of active participation in sports and recreational activities.

2. Why are consistency and discipline important in making a healthy lifestyle choice of
performing physical activities through active recreation for personal fitness and wellness?
3. what is the importance of the eating plan for healthy living?

ACTIVITY 3. QUIZIZZ. Link will be posted in Facebook groupage

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