Physical Activity, Exercise and

Eating Habit
In your notebook, make a reflection based on the
previous activity by answering the given questions.
1. Are you aware of your family’s health history and
lifestyle factors that
may negatively affect your health and fitness?
2. Do you accumulate at least 30 minutes of moderate-
intensity physical
activity five days per week?
3. Do you make a constant and deliberate effort to stay
healthy and achieve
the highest potential for well-being?
Sample warm-up
and stretching
exercises
 Neck Stretch
▪ Bend your head forward and slightly
to the right.
▪ With your right hand, gently pull
your head downward to stretch your
neck.
▪ Hold for about 16 counts. Repeat on
the opposite side
Shoulder
Rolls
Side Arm
Stretch
Tricep
Stretch
Hamstring
Stretch
Quadricep
Stretch
Outer
Thigh
Stretch
Inner Thigh
Stretch
Calf
Stretch
Knee
Bends/
Squat
 The Good Dose of Exercise
a. Frequency refers to how often you involve yourself in
regular physical activity or exercise.
b. Intensity refers to how hard you should exercise or the
level of difficulty of your physical activity.
c. Time refers to how long you should engage in a specific
physical activity.
d. Type refers to the kind of exercise or physical activity you
should engage in.
Definitions of Leisure, Play, and
Recreation.
✓ Leisure as time
Leisure is time free from obligations, work (paid and unpaid), and
tasks required for existing (sleeping, eating)
✓ Leisure as an activity
Leisure is a set of activities that people engage in during free time –
activities that are not work-oriented or do not involve life maintenance tasks
such as housecleaning or sleeping.
✓Play
Play is an imaginative, intrinsically
motivated, non-serious, freely
chosen, and actively engaging activity.
Recreation
Benefits of Recreational Activities:
✓ enhances personal growth
✓ helps to build self-esteem and confidence
✓ reduces tension and anxiety
✓ encourages spiritual renewal and personal growth
✓ increases mental relaxation
✓ generates a general sense of well being
✓ teaches positive conflict resolution skills
✓ provides alternatives to self-destructive behaviors
20 Benefits of Walking
1. helps with weight management
2. accessible to everyone
3. doesn’t require special equipment
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (LDL) cholesterol (the “bad”
cholesterol)
8. raises high-density lipoprotein (HDL) cholesterol (the “good”
cholesterol)
9. lowers blood pressure
10.reduces the risk of some cancers
20 Benefits of Walking
11.helps reduce risk and/or aids with the management of type 2 diabetes
12.helps maintains strong bones
13. reduces the risk of heart attack
14. less likely to lead to injuries
15. reduces stress
16.reduces the risk of heart disease
17.you don’t have to pay for it
18.builds aerobic fitness
19.helps maintain lean muscle tissue
Eating disorders
✓ Anorexia nervosa – an eating disorder characterized by self-
imposed
starvation to lose and maintain very low body weight due to a
false/distorted perception of being fat .
✓ Bulimianervosa – an eating disorder characterized by a
pattern of binge eating and purging in an attempt to lose
weight and/or maintain low body weight .
Eating disorders
✓Binge-eating disorder – an eating disorder
characterized by uncontrollable episodes of
eating excessive amounts of food within a
relatively short time.
✓Emotional eating – the consumption of large
quantities of food to suppress negative
emotions.
Supply the graphic organizer with the correct information
about diet. Do this task in your notebook.
Supply the graphic organizer with the correct information
about diet. Do this task in your notebook.