TOPIC:

1 Physical Activity
Kathrine Lazarte

Weight Management 2
Harold Cabotage
PHYSICAL ACTIVITY
 PHYSICAL ACTIVITY
as any bodily movement produced by skeletal muscles
that requires energy expenditure that includes activities
undertaken while
Working
Playing
Carrying out household chores
Travelling
Engaging recreational activities
WHO
 PHYSICAL ACTIVITY
It also refers to movement that
enhances health.
EXERCISE

is a type of physical activity that’s

planned and structured.
 F-I-T-T
Frequency
Intensity
Time
Type
 Frequency
(How often)
number of training
sessions that are
performed during a given
period
 Intensity
(How hard)
an individual’s level of
effort, compared with
their maximal effort
 Time
(How long)
duration of a workout(including
warm-up and cool-down)
The length of time spent in
training
 Type

mode of physical activity

APPLYING THE FIT FORMULA
TYPES PHYSICAL ACTIVITY

Aerobic Activity
Muscle-Strengthening
Activities
Bone-Strengthening
Activities
Stretching Activities
 Aerobic Activity
It moves your large muscles such as those in your arms ad
legs.
 running
 Swimming
 Walking
 Bicycling
 Dancing
 Jumping jacks

Endurance Activity
 Muscle-strengthening
Activities
Improves the strength, power and endurance of
your muscles.
 Push-ups
 Sit-ups
 Lifting weights
 Climbing stairs
 Digging garden
 Bone-strengthening
Activities
Your feet , legs or arms support your body’s
weight and your muscle push against your bones.
This helps make your bones strong.
 Running
 Walking
 Jumping rope
 Lifting weight
 Stretching Activities
It helps to improve your flexibility and
your ability to fully move your joints.
 Touching your toes
 Doing side stretches
 Yoga exercises
Physical Activity

Make part of
your Daily
 1. Personalize the
Benefits
 Identify which
physical activity
benefits you
2. Be active with Friends &
family
 It can help you
stay active!
3. Make everyday activities
more active
 You can make
your daily
routine more
 4. Rewards yourself with time for
Physical Activity

 Think of physical
activity as a special
time to refresh
BENEFITS OF ACTIVE PARTICIPATION

Health Benefits
 road map to good health and
longevity
 Improved quality of life
BENEFITS OF ACTIVE PARTICIPATION

Physical Benefits

 Improvement of skills specific to a

particular activity
 Relaxation, rest and revitalization
BENEFITS OF ACTIVE PARTICIPATION
Mental & Emotional
Benefits
 release of stress
 Greater personal confidence
and self-esteem
BENEFITS OF ACTIVE PARTICIPATION

Social Benefits
 Bonding with family and friends
 Opportunity to make friends
 Strengthen social networks
WEIGHT MANAGEMENT
 WEIGHT MANAGEMENT
 It is accomplished by making a
lifetime
Commitment to be physical active
and have proper food selection.
 ASSESS YOUR BEHAVIOR
Are you satisfied with your current body composition
(body weight) and quality of life?
If not, are you willing to do something about it to
properly resolve your problem?
 Do you weigh yourself regularly and make
adjustments in energy intake and physical activity
habits if your weight starts to slit upward.
 To look better
 To avoid bullying
To have a perfect body
Weight Loss
Strategies
1. MAKE A COMMITMENT TO CHANGE
You must accept that you
have a
A problem and decide that
you really
want to change
 2. INCORPORATE EXERCISE INTO THE
PROGRAM
Choosing enjoyable activities,
places, time,
Equipment and friends to
work out with
The help you get motivated.
3. AVOID AUTOMATIC EATING
Many people associate certain
daily activities
With eating
Ex. Cooking, watching television
or reading
 4. STAY BUSY
People tend to eat more
when they sit around
And do nothing.
Eating at the table
5. EAT SLOWLY encourages
AND AT THE TABLEpeople
ONLY
to take time
Out to eat and deters snacking
between meals.
After eating do not sit around the
table but rather,
Clean up and put away the food to
6. CUT UNNECESSARY ITEMS FROM YOUR DIET

Substituting water for

daily can of
soda would cut calories
from your diet.
 7. DO NOT SERVE MORE FOOD THAN YOU

Measure food in portions

SHOULD EAT

and keep
Serving dishes away
from the table.
 8. INCORPORATE EXERCISE INTO THE
PROGRAM
Choosing enjoyable
activities, places, time,
Equipment and friends to
work out with
The help you get motivated.
 Avoid9.negative
THINK thought about how
POSITIVE
Difficult changing past behaviors might
be.
Instead think of the benefits you will reap,
such as
Feeling, looking and functioning better,
plus enjoying
Better health and improving the quality of
 HEALTH
CONSEQUENCES OF
EXCESSIVE BOGY
WEIGHT
erweight increases the risk of:
HIGH BLOOD PRESSURE
DIABETES
CONGESTIVE HEART FAILURE

OBSTRUCIVE SLEEP ARNEA/

RESPIRATORY PROBLEMS
erweight increases the risk of:
POOR FEMALE REPRODUCTIVE HEALTH
( menstrual irregularities)

PSYCHOLOGICAL DISORDERS
(depression, eating disorders, distorted image,
discrimation and low self-esteem)

SHORTENED LIFE EXPECTANCY

erweight increases the risk of:
DECREASED QUALITY OF LIFE

GALDBLADDER DISEASE
STROKE
GOUT
hat do you think is the k
to Weight Management?
The combination of
Diet and Exercise
leads to greater
Weight Loss.
The concept of
WEIGHT
GAIN and
WEIGHT
LOSS are very
important in
WEIGHT
MANAGEMENT
 WEIGHT MAINTENANCE

?
How to gain and
loss weight are
probably some of
the more common
issues when it
ENERGY EXPENDITURE

the amount of energy

you spend through
physical activity
 ENERGY CONSUMPTION

the amount of energy you

take in through food
 Weight Gain= energy consumed is greater than energy
expended
(more food intake but less
physical exertion)
 Weight Loss= energy consumed is less than energy
expended
(more physical exertion but
MODIFYING EATING HABITS CAN AID YOU MANAGING
YOUR WEIGHT

 Fruits and vegetables in your meal

 Reducing intake of sweets
 Preparing your meals in a healthier
way
 Decreasing portion of sizes
UNHEALTHY EATING PRACTICES

 Binge Eating
 Not knowing what you eatk
 Starving yourself
 Skipping your breakfast
 Not Drinking Enough Water
 Aside from taking a 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).
 BODY MASS INDEX
 It is a rough measure of body
composition that useful for classifying
the health risk of body weight.

 It is calculated by dividing your body

weight by the square of your height.
BODY MASS INDEX