UNDERSTANDING LIFESTYLE AND

WEIGHT MANAGEMENT( PHYSICAL

ACTIVITY AND EATING HABITS)

CONTENT STANDARDS:
The Learner demonstrates understanding of lifestyle and weight management to promote societal
fitness

PERFORMANCE STANDARDS:

THE LEARNER..
Maintains an active lifestyle to influence the physical activity participation of the community and society.
Practices healthy eating habits that support an active lifestyle.

Healthy practices are the important keys to promote societal fitness. Many people are not happy with
their weight and have no idea on how to change bad health habits. It is difficult to involve oneself in a regular
physical activity if the person is not ready to dedicate a portion of his/ her time in a daily active recreation. To
withstand the challenge of fitness involvement, it is best to know the kind of physical activity that matches the need
of an individual. It is also an advantage if parents are involved in the activities to train their children to be physically
active and maintain a healthy weight with good body shape and size. If the family works together in attaining lifetime
fitness, community will be involved as well, which contributes to the wellness of every individual.

This module introduces the learners to understand the importance of healthy lifestyle and weight
management in the enhancement of their fitness. They will be provided with variety of fitness activities such as
strength training, running, walking, yoga, and aerobic dance exercises, which will in turn lead them to greater
awareness of the right food to eat, proper ways to manage one’s weight, and practice a healthy lifestyle. It is
expected thereafter that such fitness and health practices will be observed and followed to influence the lifestyle of
people in the community.

AFTER GOING THROUGH THIS MODULE, YOU WILL BE ABLE TO:

1. Assesses physical activities, exercises and eating habits. PE10PF -IIa – h 39
2. Determine moderate to vigorous physical activities as part of maintaining healthy lifestyle. PE10PF -
IIc – h – 45
3. Identify the different physical fitness activities and its concepts.
4. Determine the safety guideline or procedures in doing fitness activities.

PRE – TEST
 Let us check how much you already know about lifestyle and weight management (physical activity and eating
habits)

FOR THIS ACTIVITIES USE ONE WHOLE SHEET OF INTERMEDIATE PAPER AS YOUR ANSWER SHEET.

Direction: Write TRUE if the statement is correct and FALSE if the statement is wrong.

1. One must increase the dose or amount of physical activity or exercise to enhance his/ her fitness level.
2. Regular aerobic exercise is associated with increase in HDL cholesterol.
3. Recreation is an activity that people engage in during free time recognizing as having socially redeeming
values and generates a general sense of wellbeing.
4. Walking is considered a high impact physical activity and is effective in promoting metabolic fitness and
overall health.
5. Anorexia nervosa is an eating disorder characterized by a pattern o binge eating and purging in an attempt to
lose weight and maintain low body weight
6. It is not advisable to postpone the exercise just because one has body soreness.
7. Warm- up exercises raise the rate gradually while causing a slight rise in muscle temperature.
8. The best health is more than a freedom from a disease.
9. Health and fitness is one’s important objective in life that requires a temporary commitment.
10. Physical fitness is the ability to carry out everyday task effectively, with enough energy reserves for
recreational pursuits and unforeseen even

READY TO LEARN
Look at the pictures below. What physical activities are you practicing daily? Why do you consider this as a
routine? If you do not have one., what will you choose among the three and why?

Group exercises Yoga Running

IT’S TIME TO KNOW

Strength training exercises use resistance to induce muscular contraction, shapes that strengthens, and builds
endurance to the body muscles

Workout Activities
A. Crunches – exercises performed to build strong abdominal muscles.
B. Bench press – exercises that helps in improving muscular strength and endurance, as well as bone mass
C. Lateral Raise – This type of workout enhances shoulders, waist and hips.
D. Bicep Curls – This workout helps in toning arms, developing stronger bones, increasing stamina, reducing
stress. Among others
E. Back Extension – exercises that helps and improves posture, thus preventing acquisition of back injuries, and
increases coordination of movement through the lower back.
F. Squats – Exercises to maintain balance, toning abs and being able to do daily activities easily.
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Activity 1:
A. Match the strength training exercise in column A with its target body part in column B. write the correct letter in
your answer sheet.
 A B

_______1. Squats a. Lower body

_______2. Bicep curls b. Back
_______3. Bench Press c. Biceps
_______4. Back extension d. Shoulder
_______ 5. Lateral raise e. Abdomen

B. IDENTIFICATION
Direction. Identify the following strength training workouts. Choose your answer inside the box and write the correct
letter of your answer on your answer sheet.

1. ________________ 2.___________________ 3. ______________ 4. _______________

5. ___________ 6. ___________

A. CRUNCHES B. BENCH PRESS C. LATERAL RAISE D. BICEP CURLS

E. BACK EXTENSIONS F. SQUATS

B. Write four ( 4) benefits you can get from strength training workout.
1.
2.
3.

C. What part of your body do you think needs strength training exercise and why? What workout activity is best to
improve it? 10 pts

IT’S TIME TO KNOW

Running and walking are activities that increase physical fitness and sense of wellbeing. Running develops
physical strength and enhance wellness, walking is one of the safest forms of physical activities that develop the
work of cardio vascular system it can reduce the risk of several diseases such as breast cancer, heart diseases,
osteoporosis, and diabetes.

Precautionary measures while running:

 Do a warm-up exercises
 Use the appropriate equipments
 Survey the weather
 Observe road safety
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 Stay alert at all times
 Beware of animals
 Set your running goals
ACTIVITY 2:
A. Enumerate at least three (3) things to prepare when planning to run. Explain your answers
1.
2.
3.

B. How Important is running as an exercise? Write five (5) benefits you can get from participating such activity.
1.
2
3
4
5

C. What do you think Thoreau meant with this quote? Do you agree with it ? Why or why not? 10 pts

“AN EARLY MORNING WALKS IS A BLESSING FOR THE WHOLE DAY.”

-HENRY DAVID THOREAU

IT’S TIME TO KNOW

KEEPING FIT THROUGH YOGA

Yoga is considered as a fitness activity because of the many benefits it offers. It relaxes the body and mind
that improves blood circulation. It also increases flexibility, strength, and balance. YOGA originated in India. It is
derived from the word YUJ which means “to add”, “to Join “, or “to attach. It is also considered as a form of an
alternative medicine that boosts physical and mental well-being. The main components of Yoga are posture and
breathing. The variations of physical activities, breathing techniques, and relaxation in yoga connects the body and
the mind.

TYPES OF YOGA

 HATHA
 VINYASA
 IYENGAR
 BIKRAM
 KUNDALINI
 ASHTANGA

YOGA POSTURES

MOUNTAIN POSE DOWNWARD DOG WARRIOR(3RD TYPE)

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 Tree Pose Bridge Pose Seated twist (1 st type) Triangle Pose

Cobra Pigeon Pose Child’s Pose

ACTIVITY 3

A. How important is Yoga as a fitness activity? Write Five (5) benefits you can get from participating in such
activity.
1.
2
3
4
5
B. If you were given a chance to create your own yoga posture, what would it be? Draw your own version of
Yoga posture and explain the benefits you can get from it. (50 pts)

THE CONCRETE FINALE

DIRECTION. Write at least five ( 5) safety guidelines to avoid accidents and injuries on each fitness activity. Do this on
your activity sheet. 15pts

RUNNING YOGA STRENGTH TRAINING

Example: do warm up exercises Example: listen to your body and be Example: don’t continue lifting if
before running in the moment you feel pain

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POST TEST:
Direction. Write the letter of your correct answer on your answer sheet.
1. Which of the following, aside from fitness, can be developed if one engages in recreational activities?
a. Social benefits c. refresh senses
b. Refills energy d. all of the above
2. The following are reasons why fitness is a universal concern EXCEPT ONE:
a. To be a good athlete or player in a certain sport.
b. We face different challenges everyday and just but proper to keep ourselves fit all the time if we are to
overcome them.
c. Everyone needs to be physically fit to meet daily physical challenges.
d. One can effectively influence the consciousness of the community o n fitness if he or she fosters fitness
and wellbeing.
3. What happens if one doesn’t have a physically active lifestyle?
a. He/she will not be physically fit
b. He/ she will be sickly
c. He/ she will become fat
d. All of the above
4. The following are the benefits of yoga exercise EXCEPT ONE:
a. Improves posture and balance
b. Intense cardiovascular and fat burning workout
c. Increases one’s flexibility and is good for muscle toning
d. Low risk of injury of muscles and ligaments
5. Christian is considering a strength training program. Which of the following should he consider before
developing his goals?
a. His current level of strength
b. His daily schedule
c. Past injuries
d. A and c only
6. What terms describes the use of barbells, dumbells and machines to improve fitness, health, and
appearance?
a. Body building c. weight lifting
b. Strength training d. weight training
7. Your friend Kaye is overweight and she wants to start her weight loss program. What strategies and advice
would you give her?
a. Avoid automatic eating while watching the television, reading or studying.
b. Try “junior size”instead of “super size, use smaller plates, bowls, cups, or glasses.
c. Incorporate easy and enjoyable exercises into the program to be motivated.
d. All of the above
8. You are invited to talk on how to prevent diseases and live a healthy and quality life. What would be the
focus of your talk?
a. Environment and the family
b. Health background of the family
c. Lifestyle and behavior of the family
d. Nutrition, and physical activity of the family
9. Which of the following is not a positive outcome of personal fitness?
a. Hypertension c. enhanced self-esteem
b. Improved physical appearance d. stress reduction
10. Which of the following is not a fitness benefit of yoga exercises?
a. Improves posture and balance
b. Best way to build core strength
c. High risk of injuring the muscles and the ligaments
d. Increases one’s flexibility and muscular strength.