Physical Education Reviewer Grade 12

Lesson III
NUTRITION FOR AN ACTIVE LIFESTYLE
In the previous lesson, you learned how physical inactivity is a modifiable risk factor that can
prevent non-communicable diseases.
A healthy diet can also prevent diseases, but it is best to combine sound eating and exercise
habits to optimize the health benefits.
Nutrients- Provide you with energy, regulates your bodily processes and promotes tissue
growth by nourishing them
Calories are the energy value of food and the amount of energy in an item of food or drink is
measured in calories.
Crash Diet- Some people tend to go on a “crash diet” by cutting back on their calories so as to
lose weight.
Food labels provide information on the serving size, calories, and nutrient content of a food
product( Note that fruits and vegetables do not have food labels).
Water- is also valuable for the prevention of diseases such a gallstones and kidney stones, while
researchers have found a relationship between water intake and colon cancer.
Weight Loss- That occurs after exercise is due to water loss from sweat and not from fat loss.
Anorexia Nervosa- Literally means “Loss of Appetite” however, it is more than that because of
person who suffers
Bulimia Nervosa- Literally means “ to eat like an ox” to characterize the uncontrollable
recurrent and frequent episodes of eating.
Compulsive Overeating- Is similar to bulimia in the way a person consumes extremely large
portions or amounts of food.
Compulsive Exercising- Is another outlet behavior wherein a person experiences repeated
episodes
Alcohol Misuse and Abuse- Alcohol is a psychoactive or mood-changing social drug that is
common among college students ages 18-25.
Lesson IV
Assessment of Physical Activity and Fitness Levels
One lifestyle, or what a person does, is the most important factor that influences health. Since
health risk factors are present even at a young age and may be carried over to adulthood.
It is important to learn and integrate healthy behaviors into your lifestyle.
In lesson 4, you will undertake an assessment of physical activity and fitness. Also provides you
with activities, that will develop your movements which are typically in dance to perform at
low, moderate, and even high impact.
Physical activities are commonly quantified by determining the energy expenditure in
kilocalories or by using the metabolic equivalent (MET) of the activity.
Physical Fitness- Is a state of being that reflects one’s ability to perform specific exercises and
tasks
Body Mass Index (BMI) refers in measurement of one’s weight relative to one’s height.
Cardiorespiratory Endurance- Is the ability to perform large muscle, whole body exercise at
moderate to high intensity levels
Musculoskeletal Fitness- is a multidimensional construct comprising the integrated function of
muscle strength, muscle endurance, and muscle power
Flexibility- Is the ability of a joint or series of joints to move through an unrestricted, pain-free
range of motion.
Lesson V
EXERCISE SAFETY AND PRECAUTIONS
The assessment in Lesson 4 has provided you with information on your current fitness level and
the extent of your physical activity participation.
Lesson 5 contains the evaluation criteria in terms of the recommended physical activity
guidelines and principles of training as well as exercise. It also re-introduces the different ways
by which you can monitor the intensity of your exercise.
Training and Exercise Principles- There are principles that govern how our body responds,
adjusts, and adapts to exercise.
Overload-Refers to the training stress that is needed for adaptation or improved function and
fitness to occur.
Progression-Refers to the systematic adjustment in the training variables over time.
Mode or Type of Activity- Refers to your chosen physical activity exercise. In this case, our
exercise mode would be any of the dance forms.
Frequency- Refers to the number of times you exercise in a given week. This depends on the
intensity and duration of your exercise session.
Intensity- Refers to the magnitude of work that your body exerts to complete and perform a
task.
Exercise Phases- “Prevention is better than Cure”
The best way to achieve an injury-free and soreness-less or less soreness during and after a
workout starts with understanding the different phases of exercise.
Warm-up- Consists of a set of preliminary exercises that prepares the body for the more
rigorous demands of the workout.
Cool-down- Should be designed to encourage relaxation. As the warp-up phase has rehearsal
moves, the same movement during the first segment of the cool-down can still be repeated to
gradually lower the intensity brought about by the exercise bout.
Exercise Intensity- Intensity not only varies in terms of exercise mode but it is also highly
individualized depending on one’s current fitness status and exercise experience.
Exercise Precautions- In any physical activity engagement, the occurrence of muscle soreness
and injuries are always present which is why it is very important to understand their causes and
mitigate the risks.

GoodLuck!
#KeepSafe!
#PhysicalEducation!