Lifestyle and Weight Management

MAPEH 10 – PHYSICAL EDUCATION BMI
RATING MEN WOMEN

LIFESTYLE AND WIEGHT MANAGEMENT UNDERWEIGHT < 20 < 19
(PHYSICAL ACTITIVTIES AND EATING HABITS PART 1) HEALTHY RANGE 20-25 19-24
OVERWEIGHT 26-30 25-30
Questions: Are you Physically Fit? How can you tell if a OBESE > 30 > 30
person is physically fit? In what way does the level of
fitness affect one’s health? B. WAIST-HIP-RATIO (WHR)
- it measure the fat percentage distributed in the torso.
PHYSICAL FITNESS - a high amount of fat located in the abdominal area has
• level of health where healthy individual can perform been found to have a greater risk of cardiovascular
daily activities free from any form of fatigue. disease.
• the capacity to maintain and do daily tasks without WHR

experiencing stress, makit it easier to meet daily RATING MEN WOMEN
demands. HIGH RISK > 1.0 >.85
MODERATE RISK .90 – 1.0 .80 - .85
• improves not only your physical health but also your LOW RISK <.90 <. 80
mental ability.
Risk Factors Related to Lifestyle Diseases:
• becomes free from any form of high-risk health
conditions:
1. Family history of premature heart disease
Hypertension, Diabetes, Coronary heart disease, Stroke, 2. Cigarette Smoking
Osteoarthritis, Cancer, Sleep Apnea, and Respiratory 3. Alcohol use
Problems. 4. Physical Inactivity
5. Unhealthful Diet
COMPONENTS OF PHYSICAL FITNESS
HOW CAN YOU CONTROL THE DEVELOPMENT OF THESES
1. HEALTH-RELATED FACTORS LIFESTYLE DISEASES?
LIFESTYLE DISEASE DEFINITION HOW TO CONTROL
2. SKILL-REALTED FACTORS
HIGH BLOOD It is also known It can be
HEALTH-RELATED FACTORS PRESSURE as hypertension. controlled by
It may increase having regular
• Strength • Flexibility your risk of physical
heart disease, exercise, losing
• Speed • Muscular Endurance
stroke, kidney excess weight,
• Cardio-Respiratory Endurance • Body Composition disease, changing eating
congestive heart habits,
SKILL-RELATED FACTORS failure minimizing the
use of salt in
• Agility • Balance • Coordination
food in intake.
• Reaction Time • Power HIGH BLOOD It can lead to You can lower
CHOLESTEROL plaque in your high blood
¥ FITNESS ASSESSMENT arteries which cholesterol by
may also cause engaging in
- is a series of measurements and tests that will help
the risk of heart some physical
identify the status of one’s physical fitness.
attack activities, by
The Main test in a fitness assessment is: eating less
saturated and
1. evaluating body mass index trans fat.
DIABETES No matter what you can prevent
2. resting heart rate
type, it means the lifestyle
3. health-related and skill-related test you have too disease diabetes
much glucose in by reducing
A. BODY MASS INDEX (BMI) your blood your calorie
intake and
- part of physical examination to assess if the person is
getting regular
healthy or unhealthy. exercise
- it evaluates a person in terms of height and weight to
determine total body mass. GOOD NUTRITION AND HEALTHFUL EATING HABITS
Metric Formula: 1. Plain mildly flavored food cooked in moderate amount

of fats or oils.
BMI = Height in kg 2. A glass of milk to meet the calcium, protein, and
Height in (m2) Vitamin B needed daily.
3. A good breakfast composed of body-building, energy- CIRCUIT TRAINING
giving, and regulating food.
4. Food fortified with vitamins like vitamin A or beta- - Is a set of various activities placed in different stations
carotene and vitamin C, and minerals like iron and with the use of simple equipments.
iodine.
1. STAR JUMPS (JUMPING JACK)
5. Eat more vegetables, fruits, and root crops.
6. Don’t skip breakfast. 2. MOUNTAIN CLIMBERS
7. Eat clean and safe foods (avoid eating bare hands)
8. Exercise regularly, do not smoke, and avoid drinking 3. LATERAL JUMPS
alcoholic beverages.
4. BURPEES OR SQUAT THRUST
DIFFERENT FITNESS TEST DIFFERENT FITNESS ASSESSMENT:
HEALTH- PHYSICAL SKILL-RELATED PHYSICAL 1. FLEXIBILITY ASSESSMENT: MODIFIED SIT AND REACH
RELATED FITNESS TEST FACTORS FITNESS TEST
FACTORS 2. CARDIOVASCULAR ENDURANCE ASSESSMENT:
Cardio- Rackport 30-Meter ROCKPORT WALKING TEST
Respiratory Walking Speed Sprint
Test Agility Agility T- 3. SPEED ASSESSMENT: 35-METER SPRINT
test 4. MUSCULAR ENDURANCE ASSESSMENT: 1- MINUTE
Muscular 1-minute PUSH-UP TEST AND 1-MINUTE CURL-UP TEST
Strength Curl-up Alternate
and and 1- Coordination Hand Wall 5. COORDINATION ASSESSMENT: ALTERNATE HAND
Endurance minute toss Test WALL TOSS TEST
push-up
test GAMES THAT KEEP YOU PHYSICALLY FIT:
1. HANDBALL
FITNESS ACTIVITIES:
2. TABLE TENNIS
1. Vinyasa Yoga Style
3. RUN TO TOUCH AND GET THE HANKY
Yoga Poses:
a. Tadasana – Mountain Pose
b. Urdhva Hastasana – Raised Hand Pose
c. Uttasana – Standing Forward Bend
d. Adho Mukha Svanasana – Downward-facing Dog
2. Modified Sit and Reach
HOW SHOULD I BEGIN MY FITNESS WALKING?
1. CREATE YOUR PLAN – set a schedule.
2. MAKE YOUR OWN WALKING LOG OR JOURNAL – keep

track of your walk records and progress.
3. MOTIVATE YOURSELF – think of all the positive

outcomes after you have done fitness.
Take Note:
1. walking for fitness is an aerobic activity that increases

your body’s need for oxygen. It will help you lose and
maintain weight and increase your heart and lung
efficiency while keeping you young and stress-free.
2. running it is also an important component of a sports

training program. It gives energy, tones your muscles,
and may extend your life.
3. Strength Training is an exercise to develop muscles

and overall, to build strength with the use of free
weights, weight machines, resistance bands, push-ups,
sit-ups and squats.

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MAPEH 10 – PHYSICAL EDUCATION BMI

RATING MEN WOMEN

• the capacity to maintain and do daily tasks without WHR

Metric Formula: 1. Plain mildly flavored food cooked in moderate amount

a. Tadasana – Mountain Pose

b. Urdhva Hastasana – Raised Hand Pose

c. Uttasana – Standing Forward Bend

d. Adho Mukha Svanasana – Downward-facing Dog

2. Modified Sit and Reach

HOW SHOULD I BEGIN MY FITNESS WALKING?

1. CREATE YOUR PLAN – set a schedule.

2. MAKE YOUR OWN WALKING LOG OR JOURNAL – keep

3. MOTIVATE YOURSELF – think of all the positive

1. walking for fitness is an aerobic activity that increases

2. running it is also an important component of a sports

3. Strength Training is an exercise to develop muscles

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