ARELLANO UNIVERSITY

Jose Rizal High School

Gov. Pascual Ave. Malabon City
Tel. / Fax : 921 - 27 - 44
PACUCOA ACCREDITED: Level II
S.Y. 2022-2023

Name: __________________________________________________________________________________
Grade and Section: _________________________________ Teacher: Ms. June B. Laudit
GRADE 10 PHYSICAL EDUCATION

Weight Management
METHODS OF WEIGHT MANAGEMENT
Concept Notes #1

Weight management is the term used to classify both the techniques and basic physiological processes which contribute to a person's
ability to achieve and sustain a certain weight. Weight management techniques are bound for long-term lifestyle strategies that
encourage healthy eating and regular physical activity. The notion of weight gain and weight loss are important in weight
management.

WEIGHT GAIN: WEIGHT LOSS: WEIGHT

You gain weight when You lose weight when MAINTENANCE:
energy consumed is energy consumed is less You maintain weight when
greater than the energy than the energy energy consumed equals
expended, meaning you expanded, meaning you energy expanded,
take more foods but less have more physical meaning physical exertion
physical exertion exertion but with less food is the same with food
intake. intake.

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)
BMI - 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.

Body Mass Index (BMI)

The formula for computing Body Mass Index:

CLASSIFICATION BODY MASS INDEX (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 ≥ 40.0

• The way in which an individual lives is called lifestyle. This includes the typical patterns of an individual’s behavior like an
everyday 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 risks.
Risk factor of Lifestyle Diseases - a risk factor is a state or condition, which increases a person’s chance of developing a disease.
Engaging in active recreational activities is highly recommended as a means of promoting a healthy lifestyle.

A healthy lifestyle means having everyday habits or behaviors that improve your physical, mental, and emotional health such as:
- Eating balanced meals
- Performing regular exercises
- Getting adequate sleep
- Improves lifespan
ACTIVITY # 1
Direction: Using the checklist, put a checkmark on the column stating if the following are some of your practices:
PRACTICES YES NO
1. Do you skip breakfast?
2. Do you take snacks before the regular meal?
3. Do you practice a healthy diet?
4. Do you eat junk foods?
5. Do you take note of the number of fats and calories you eat?
6. Do you eat in moderation?
7. Do you drink water instead of beverages like soft drinks?
8. Do you sleep late at night?
9. Do you choose to eat home-cooked meals rather than buying fast food items?
10. Do you eat meat products moderately?

Guide Questions Answer the following:

1. Which among the practices are considered healthy and which are unhealthy?
2. Which of the practices do you do?
3. Make a recommendation based on the results from your answers.

Healthy weight is a long-term approach to a healthy lifestyle that prevents the occurrence of diseases by maintaining the body weight
at a healthy level.

“I pledge my honor that I have not committed acts of cheating and plagiarism in this online assignment and examination”