FIRST QUARTER PHYSICAL EDUCATION 8 – MONTH 2

LESSON 3: Lifestyle and Weight Management

for School and Family Fitness

FITNESS and nutrition

WHAT ARE THE HEALTH-RELATED PHYSICAL FITNESS?

Health-related fitness are those definite components of fitness associated with good
health.
- related to the overall term “fitness”, defined as a capacity of an individual
who has sufficient energy to do his daily task without fatigue, has some
energy reserved in case of emergencies.

Physical fitness – important to health because it reduces the risk of health-related

illnesses. Without illness or diseases, you will be able to do your daily activities.

WHAT ARE THE COMPONENTS OF HEALTH- FITNESS?

1. Cardiovascular Fitness
- also called cardiorespiratory fitness
- capacity of the heart and lungs to sustain oxygen to the muscles
for a prolonged period of time

2. Muscular Endurance
- ability of the muscle to work over a
prolonged period of time without fatigue.

3. Muscular Strength
- The maximum amount of force a muscle can exert against
opposing force.
- usually done with a one-time maximum lift using weights

4. Flexibility
- ability to move a body part through a full range of motion at a joint

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5. Body Composition
- ability to move a body part through a full range of motion at
a joint

What are the benefits of health-related fitness?

Most of us tend to be less active because technology offers a convenient way to do an
activity with less effort. As a student, you need to realize that even if technology offers
convenient way of living, we need to be active to cope up with different physical activities that
demand physical strength and endurance.

BENEFITS OF HEALTH-RELATED FITNESS

1. Reduces risk of cancer, diabetes, stroke and heart disease.
2. Increase natural defense against illness such as cold and flu.
3. Improve self-esteem by relieving depression.
4. Prevent physical and cognitive problems associated with aging.

Let’s pause and reflect!

How do we achieve health-related fitness?
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PROPER
NUTRITION

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• refers to the source of food which is required by a being or cell to stay alive
• It gives attention on how illness or health problems can be prevented and lessened
through healthful diet.
• Many fitness goals fail without considering proper nutrition.

WHAT DO YOU THINK IS THE RELATIONSHIP

BETWEEN NUTRITION AND EXERCISE?
• Healthful food intake and regular exercise are vital to physical performance.
• Exercise and nutrition work hand in hand for an improved physical performance.
• In providing your body a proper nutrition with regular exercise, you improve your
capacity to perform.

BARRIERS TO FITNESS
1. Lack of time
2. Lack of interest
3. Lack of confidence, Lack of self-motivation
4. Too tired to work out
5. Too lazy to do exercise
6. Lack of physical strength or energy
7. Failed workout programs
8. Financial problem
9. Lack of family support

HOW to OVERCOME

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The following are recommended ways on how to overcome these barriers.

1. Get up earlier and exercise in the morning at least twice a week.
2. Choose a physical activity that you enjoy.
3. Avoid the crowd if you are nit at ease with them. Go solo. You can always exercise
alone.
4. Find time during the day when you feel energetic.
5. Set convincing goals that you can achieve.
6. Start with simple exercises and basic movements.
7. Set realistic goal and follow it.
8. Do exercise at home and use materials available at home.
9. Invite family members for an outdoor activity.

Fallacies and misconceptions about physical activities and

participation

1. Physical and strength training is dangerous for children and youth.

2. Physical and strength training will inhibit growth of children and
youth.
About Physical Activities
3. Children and
and youth Participation
cannot improve their strength because they do
not have enough testosterone.
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4. Strength training is only for young athletes.
5. Children should not lift weights.
FIRST QUARTER PHYSICAL EDUCATION 8 – MONTH 2

Having regular activities during childhood and adolescence…

 improves strength and endurance
 helps build healthy bones and muscles
 controls weight
 reduces stress and anxiety
 increases self-esteem
 improves blood pressure
 lowers the level of cholesterol

For Your Task!

A. Write down your daily activities in the box on the left, then write which health-related
components involved in the box on the right. Give atleast five (5) daily activities.

Daily or Regular Activities HRF Components Involved

1. ______________________ 1. ______________________

2. ______________________ 2. ______________________

3. ______________________ 3. ______________________

4. ______________________ 4. ______________________

5. ______________________ 5. ______________________

B. Complete the chart by supplying the needed information and identifying the health-
related components involved. An example is provided.

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Activities
Involved in HRF Household
Family Age Occupation/ relation to the Component Activities/C HRF
Members Work/Job occupation/ involved hores Component
involved
work/job

Example: Use of hammer Endurance Cleans the Strength

Father 45 Carpenter and climbing Strength backyard

Mother

Sister A

Sister B

Brother A

Brother B

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