• Title

• Lifestyle
• The four main types of NCDs
• Weight And Management
• Active Recreational Activities
• Components of Physical Fitness
• Benefits of Active Participation in Sports
and Recreational Activities
• Skills in Sports / Recreational Activities
 LESSON 1
LIFE STYLE AND WEIGH
MANAGEMENT TO PROMOTE
SOCIETAL FITNESS AND
EATING HABITS
 LIFESTYLE
• The way in which an individual lives
interest.
• 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
 Managing your lifestyle entails
making modifications in your routine
especially in those aspects that elevate
health risks. Food choice, physical
activity, and eating habits are some of
the aspects of your lifestyle that can be
modified to improve it.
 These modifications should be
done gradually, like reducing the
intake of fatty food, getting up to
reach for something instead of
asking someone to get it for you,
or walking faster and more often.
The idea is that for health risks to
be reduced.
 Risk factors are variables in your lifestyle that
may lead to certain diseases. Many aspects of
your lifestyle can be considered risk factors.
Aside from genetics or 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.
For instance, you cannot stop the aging process,
but you can delay the signs of aging from showing
by being more active and avoiding vices.
The other variables in your lifestyle,
however, can be modified to achieve a
healthier life. Such variables include
nutrition, body weight, physical
activity, and health habits. What
should be kept in mind is that these
variables bring with them risk factors
that are serious concerns.
Some of the risk factors associated
with lifestyle variables include
hypertension / high blood pressure,
overweight and obesity, excess body
fat, high levels of stress, lack of
exercise and sedentary lifestyle,
smoking, unhealthy dietary practices,
and alcohol consumption.
An unhealthy lifestyle brings with it certain
diseases that can shorten your lifespan.
These diseases, known as non-
communicable diseases (NCDs), are not
transmitted from person to person, yet kill
more than 36 million people each year. Also
called chronic diseases, they are of long
duration, and are generally of slow
progression.
 The four main types of NCDs
• Cardiovascular Diseases (like
enlargement of the heart and
hypertension),
• Cancer,
• Chronic Respiratory Diseases (such as
chronic obstructed pulmonary disease
and asthma), and
• Diabetes.
 WEIGHT
and
MANAGEMENT
• 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
BMI =
Measure Progress
Without The Scale
 Use a tape measure.
• A tape measure is a more accurate way to see
which individual parts of your body have
slimmed down or bulked up, depending on
your goal. Measure the places that you want to
see change. Some common areas are the
biceps, chest, thighs, and waist.
 Take progress photos
• Photos also help keep us motivated
when the number on the scale isn’t
budging.
• To get the best progress photos, make
sure that your photos are as consistent
as possible. Take each progressive
photo at the same time and day of the
week, in similar lighting conditions
and clothes.
 Evaluate how your clothes feel
• Your clothes can tell you a lot about how your
body is changing. Focus on how they feel on
your body, depending on your fitness goals.
Your pants may feel looser in the waist and
tighter in the thighs as you lose fat and build
muscle, for example. Pay attention to how
your old favorite pieces fit and fall around
your body. Feeling confident in your body and
your wardrobe are important pieces in the
progress puzzle
 Test your fitness levels
• Improving your fitness and health isn’t
just about the number on the scale.
“Measure your progress by the
amount of weight you can lift [and]
how much faster you can run,”
ACTIVE RECREATIONAL
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 may require large body movements
(running, throwing, and jumping) or small
movements (playing board games, doing arts and
crafts, and many others.)
When a recreational activity is athletics or sports,
this may require more physical exertion and
competition.

However, athletics and sports may also be

participated in more for the enjoyment they bring
rather than competitive play.
Active recreational activities are
highly recommended for health
promotion. These activities require
more amounts of energy to be
expended than the usual energy
expenditure. This means that you do
activities that make you exert more
effort than what you usually do.
 COMPONENTS OF
PHYSICAL FITNESS
• HEALTH RELATED
Strength, Speed, Cardio respiratory endurance,
muscular endurance, flexibility, body composition.
• SKILLS RELATED
Agility, Balance, Coordination, reaction time,
power
• Good physical fitness is important because
it contributes directly to the physical
component of good health and wellness,
and indirectly to the other components.
Good fitness has been shown to be
associated with reduced risk for chronic
diseases, such as heart disease, and has
been shown to reduce the consequences of
many debilitating conditions.
• Factors affecting physical fitness
include age, gender, heredity,
nutrition, activity and disability,
among others. These factors affect
physical fitness in varying degrees
since they are relative to the
individual.
 BENEFITS OF ACTIVE PARTICIPATION
IN SPORTS AND RECREATIONAL ACTIVITIES
Health Benefits
• road map to good health and longevity
• improved quality of life
• lower blood pressure, reduced arthritis
pain, weight loss and lowered risk of
diabetes, certain cancers, osteoporosis
and cardiovascular disease
Physical Benefits
• improvement of skills specific to a
particular activity
• relaxation, rest, and revitalization
Mental and Emotional Benefits
• release of stress from demands of everyday
living
• greater personal confidence and self-esteem
• sense of achievement
• reducing risks of depression, anxiety,
psychological distress, and emotional
disturbance
• more restrain in avoiding risky bahavior
Social Benefits
• bonding with family and friends
• opportunity to make new friends
and acquaintances
• strengthen social networks and
community identity
 SKILLS IN SPORTS/RECREATIONAL ACTIVITY

Badminton
Table Tennis
Lawn Tennis
Baseball
Football / Soccer
Basketball
Volleyball
BADMINTON-
• Skills - service, lob, clear, drive, drop,
smash, footwork
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
Injury Prevention and Risk Management
• The most common table tennis injury is very similar to
standard tennis injuries. Sprained ankles, tennis elbow and
Achilles tendinitis are just three of the more frequent table
tennis injuries.
• 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
Lawn TENNIS-

• Skills - forehand and backhand

strokes, serve, smash, drive
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 early.
BASEBALL-

• Skills - pitching, hitting, base

running, catching, fielding
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. 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
 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.
BASKETBALL-

• Skills - dribbling, passing, shooting,

defending
Injury Prevention and Risk Management
• Ankle sprains, jammed fingers, knee injuries,
deep thigh bruising, and foot fractures are
common basketball injuries. To avoid these
injuries, maintain proper fitness and hydrate
adequately. Remember, injury rates are
higher in athletes who have not adequately
prepared physically.
VOLLEYBALL-

• Skills - passing, receiving,

serving, attacking, digging,
blocking
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 non-operatively
with bracing and physical therapy, or home rehabilitation
exercises. However, treatment can vary significantly
depending on the injury. Recovery time usually depend on
the injury