ACTIVE

RECREATION
LIFESTYLE
• The way in which an individual lives
• This includes the typical patterns of
an individual’s behavior like everyday
routine at home, in school, or at work;
eating, sleeping, and exercise habits,
and many others.
 Many aspects of
your lifestyle can
be considered risk
factors
RISK FACTORS
• These are variables in your lifestyle
that may lead to certain diseases.
Heredity, age and physical make-up are
some of the factors that cannot be
changed; however, your lifestyle can
go around these factors to gain more
benefits.
 RISK FACTORS ASSOCIATED WITH
LIFESTYLE VARIABLES
• Hypertension/ High blood pressure
• Overweight and Obesity
• Excess body fat
• High levels of stress
• Lack of exercise and sedentary lifestyle
• Smoking
• Unhealthy dietary practices
• Alcohol consumption
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 less food

intake
WEIGHT MAINTENANCE
• energy consumed equals energy
expended

• physical exertion is the same

with food intake
 ACTIVE
RECREATIONA
L ACTIVITIES
RECREATIONAL ACTIVITIES
• are those activities held during one’s
leisure time. Their purpose is to refresh
oneself by doing activities that are
considered by an individual as enjoyable.
• These activities require more amounts of
energy to be expended than the usual
energy expenditure.
TO KNOW IF THE AMOUNT OF EFFORT EXERTED
DURING PHYSICAL ACTIVITY WILL BE
BENEFICIAL TO YOU, THE FITT FORMULA
SHOULD BE KEPT IN MIND. FITT STANDS FOR:
Frequency (how often) – number of training
sessions that are performed during a given
period (usually one week)
Intensity (how hard) – an individual’s level of
effort, compared with their maximal effort, which
is usually expressed as a percentage
TO KNOW IF THE AMOUNT OF EFFORT EXERTED
DURING PHYSICAL ACTIVITY WILL BE
BENEFICIAL TO YOU, THE FITT FORMULA
SHOULD BE KEPT IN MIND. FITT STANDS FOR:
Time (how long) – duration of a workout (including
warm-up and cool-down) or the length of time spent in
training

Type – mode of physical activity

BADMINTON
Originated from the game “Poona”
Played in singles, doubles or mixed
doubles with the use of a racket and
shuttlecock
Skills – service, lob, clear, drive,
drop, smash, footwork
BADMINTON
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 11-13 RPE of about 13-16
Time 30 minutes and up 45 minutes and up
series of light hitting series of footwork and
drills with partner hitting drills with partner
Type
followed by light followed by slightly
competition/game heavy
INJURY PREVENTION AND RISK
MANAGEMENT

Badminton injuries are either acute,

traumatic injuries such as ankle sprains, or
are overuse injuries such as impingement
syndromes. Both types of injury can be
prevented by using the right equipment,
warming up, cooling down and ensuring
you are strong and fit enough to compete.
TABLE TENNIS
Skills – forehand and backhand grips, push, block, serve,
receive
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
series of light hitting series of hitting drills with
drills with partner partner followed by slightly
Type
followed by light heavy team
competition/game competition/game
INJURY PREVENTION AND RISK
MANAGEMENT

The most common table tennis injury

is very similar to standard tennis.
Sprained ankles, tennis elbow and
Achilles tendinitis are just three of the
more frequent table tennis injuries.
INJURY PREVENTION AND RISK
MANAGEMENT
Table tennis is a non-contact sport but injuries
are often acquired when athletes suddenly change
direction or twist their body quickly, leading to
pulled muscles and other injury problems. Players
who do not warm up properly or stretch their
muscles before taking to the table also put
themselves at a high risk of injury.
TENNIS
Skills – forehand and backhand strokes, serve, smash, drive
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
series of light hitting series of hitting and serving
drills with partner drills with partner followed
Type
followed by light by slightly heavy team
competition/game competition/game
INJURY PREVENTION AND RISK
MANAGEMENT
Tennis injuries are generally defined as either
cumulative (overuse) or acute (traumatic) injuries.
These injuries occur over time due to stress on the
muscles, joints, and soft tissues without proper
time for healing. They begin as a small, nagging
ache or pain, and can grow into a debilitating
injury if they aren’t treated.
 BASEBALL
Skills – pitching, hitting, base running, catching, fielding
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 30 minutes and up 45 minutes and up
series of catching, fielding, and
series of catching, fielding, hitting drills with base running,
Type and hitting drills followed pitching drills followed by
by light competition/game slightly heavy
competition/game
INJURY PREVENTION AND RISK
MANAGEMENT
If you use too much effort in pitching the ball, or
continuously pitch without rest, a serious elbow or
shoulder injury may be on the horizon. If you complain
of elbow or shoulder pain the day after pitching, or
movement of the joint is painful or restricted compared
to the opposite side, see a a physician familiar with
youth sports injuries.
INJURY PREVENTION AND RISK
MANAGEMENT

Warm up properly by stretching, running,

and easy, gradual pitching. Emphasize
control, accuracy, and good mechanics. Do
not play all year-round. Your body needs to
recover from the physical demands of
playing.
FOOTBALL/SOCCER
Skills – pass, receive, attack, shoot, heading, goalkeeping,
defending, tackling
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 30 minutes and up 45 minutes and up
series of footwork, passing,
series of light footwork and shooting, defending, and
Type passing drills followed by tackling drills followed by
light competition/game slightly heavy
competition/game
 INJURY PREVENTION AND RISK
MANAGEMENT
Injuries occur during football/soccer games and
practice due to the combination of high speed and full
contact. While overuse injuries can occur, traumatic
injuries such as concussions are most common. The force
applied to either bringing an opponent to the ground or
resisting being brought to the ground makes
football/soccer players prone to injury anywhere on their
bodies, regardless of protective equipment.
VOLLEYBALL
Skills – passing, receiving, serving, attacking,
digging, blocking
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
series of light passing, hitting, series of serving, digging, and
setting, receiving, and serving attacking drills with partner or
Type
drills with partner followed by team followed by slightly heavy
light competition/game team competition/game
 INJURY PREVENTION AND RISK
MANAGEMENT
Since volleyball involves repetitive overhead motions,
such as spiking and blocking, players are prone to overuse
injuries of the shoulder. In addition, volleyball players are
particularly susceptible to finger injuries, ankle sprains,
anterior cruciate ligament (ACL) injuries, and patellar
tendinitis. Usually, injuries can be treated nonoperatively
with bracing and physical therapy, or home rehabilitation
exercises. usually depends on the injury.However, treatment
can vary significantly depending on the injury.