Q1-P.E. Lesson 1

What activities make up your day?
Do you spend
time being active? Which type of food do you
usually eat?
Are you aware that the things you do on a daily
basis contribute a lot to your health? Yes, the
things that you do like your daily routine,
physical activities, and eating practices can
make you either healthier or it can put you at
risk even at a young age.
You should learn to prioritize your lifestyle
and weight management. You can participate
in physical activities and modify your eating
habits. As a member of society, you should
give importance to your health. The value
you give to your health is of significance not
only to you but to society as well. Remember,
a healthy individual is a productive
individual.
I. Classify the following activities whether indoor
recreational activity or outdoor recreational activity.
II. Using a concept map, write words associated
with “Lifestyle” inside the circles.
Your lifestyle is of utmost importance. Everything you
do has an effect on your health. Your lifestyle involves a lot of
aspects like the physical activities you engage in, the food
you eat, the daily habits you observe, the choices you make
as a consumer, and many others. These different aspects of
your lifestyle affect your overall health. Therefore, it is a must
that you give attention to these factors to become a healthier
individual.
What aspects of your lifestyle do you think you should
be most attentive to? Why do you think so?
III. Using the checklist, put a check mark (√) on the practices that show
healthy weight management and a cross mark (x) on the unhealthy
ones. Explain your answers briefly.
III. Using the checklist, put a check mark (√) on the practices that show
healthy weight management and a cross mark (x) on the unhealthy
ones. Explain your answers briefly.
IV. Unscramble the letters to identify the risk factor of each scenarios. After
identifying the risk factor, list down the recreational activities that can
lessen/address the risk factor given.
Risk factors to our health include the things
that we do in our everyday lives and the
physiological characteristics that we inherit from
our parents. They should be taken seriously.
Being aware of these risk factors as well as doing
something to prevent and counteract their effects
are important. Engaging in active recreational
activities is highly promoted as one means of
promoting a healthy lifestyle.
LIFESTYLE AND MANAGING IT
The way in which an individual lives is called lifestyle.
This includes the typical patterns of an individual’s
behavior like every day routine at home, in school,
or at work; eating, sleeping, and exercise habits,
and many others. These patterns of behavior are
related to elevated or reduced health risk.
Teenagers like you may have practices or habits at
home or in school that either elevate or reduce health
risks. Do you spend a lot of your time at home just
sitting down and doing nothing? Do you move a lot by
helping out at home, cleaning your house for example?
Do you love eating fruits and vegetables? Or do you
prefer junk food or fast food? Teenagers like you
should be more aware on how your nutritional
practices can affect your health.
Managing your lifestyle is a choice of your routine
especially in those aspects that elevate health risks.
Food choice, physical activity, and eating habits are
some of the 7 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,
changes in your lifestyle should be made.
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 the 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 are cardiovascular diseases (like
heart attack and stroke), cancer, chronic respiratory
diseases (such as chronic obstructed pulmonary disease
and asthma), and diabetes.
All age groups are affected by NCDs. NCDs
are often associated with older age groups.
Evidence shows that more than nine million of all
deaths attributed to NCDs occur before the age
of 60. Children and adults are all vulnerable to
the risk factors that lead to non-communicable
diseases, whether from unhealthy diet, physical
inactivity, exposure to tobacco smoke, or the
harmful effects of alcohol.
WEIGHT AND MANAGING IT
You might find other individuals lucky because they eat a
lot but do not gain weight as much as you do. You might also
think it is unfair that though you limit your food intake, you do
not lose as much weight as you want to. This is because your
weight is a result of metabolic responses of your body to your
food intake, energy expenditure, and physiologic processes. A
simple elimination of food or addition of physical activity does
not encompass the entirety of weight management.
Understanding how your body works is a vital key as well as a
combination of healthy food practices and a more active lifestyle.
The concepts of weight gain and weight loss are
important in weight management. How to gain and
lose weight are probably some of the more common
issues when it comes to health. Along with this
concept is weight maintenance. To understand it in
simple terms, energy expenditure is the amount of
energy you spend. Through physical activity, while
energy consumption is the amount of energy you take
in, through food. They both play key roles in weight
management.
A simple formula is shown.
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
Modifying your eating habits can aid you
in managing your weight. Opting for more
nutritious food can help lessen health risks and
improve your physique.
Some of the common tips in weight
management are including fruits and
vegetables in your meals, reducing intake of
sweets, preparing your meals in a healthier
way, and decreasing portion sizes.
Aside from taking 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).
It is a rough measure of body composition that is
useful for classifying the health risks of body weight. It is
also based on the concept that a person’s weight should
be proportional to height.
BMI is calculated by dividing your body weight
(expressed in kilograms) by the square of your height
(expressed in meters).
At low values of BMI, weight gain should be achieved.
For normal values, weight maintenance is recommended.
Healthy eating and active physical activity will be
beneficial in maintaining a healthy weight.
At high values of BMI, however, the risk of arthritis,
diabetes, hypertension, cancer, and other disorders
increases substantially.
In classifying health risks associated with overweight
and obesity, body fat distribution and other disease risk
factors are considered in addition to BMI.
If BMI and other assessment tests indicate that fat loss
would be beneficial for your health, your first step is to
establish a goal.
Make sure your goal is realistic and will ensure good
health. Genetics somehow limits your capacity to change your
body composition; however, you can improve your body
composition through regular exercise and healthy diet.
A lifestyle that includes regular exercise may be more
important for health than trying to reach any “ideal” weight.
Once you have established a body composition goal, you can
then set a target range for body weight.
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 such as
running, throwing, and jumping, or small movements such as
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.
Choose recreational activities that you
find enjoyable and fits into your daily
routine. Your participation in these activities
could easily be sustained since you
personally enjoy doing them and you even
do it in your own time. Hence, strict
adherence to a regular physical activity is
very viable.
Some of the more common active
recreational activities are sports like
badminton, tennis, table tennis, basketball,
volleyball, baseball, and football. These
activities require specific skills to be able to
play them. For sports involvement o be
enjoyable, either recreational or competitive
play may be pursued. It all depends on you and
your enjoyment.

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What activities make up your day?

Weight Gain = energy consumed is greater than energy

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