Unit 1: Active Recreation

(Sports)
 Module No.: 1 Number of Sessions: 10

CONTENT STANDARD PERFORMANCE STANDARD

The learner … The learner…

 demonstrates understanding of  maintains an active lifestyle to
lifestyle and weight management influence the physical activity
to promote societal fitness participation of the community
and society
 practices healthy eating habits
that support an active lifestyle

I. Introduction

What activities make up your day? Do you spend time being active? Which type of food do you
usually eat? Do you eat just anything you want?

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.

People of all ages and health

conditions should learn to prioritize their
health through proper management of lifestyle and weight.
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.

For you to become familiar with lifestyle and weight management, this module will help you
take positive steps to have a healthier lifestyle through active recreation. The activities are
enjoyable and offer satisfaction to enhance the quality of your life. You will understand the
importance of taking care of your health through physical activities and proper eating habits. You
will also understand that lifestyle and weight management will enhance not just your personal
fitness but your family’s fitness and society’s fitness as well! So get involved and be part of the
world of ACTIVE RECREATION!

Your lifestyle is of utmost importance. Everything you do, whether good or bad, 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.

Many aspects of your life are connected to your weight and lifestyle. Your food choices are only a part
of them. Your age, gender, inherited characteristics, sleeping habits, and physical activity are also
aspects to be considered. Remember that they contribute to your overall well-being as well as your
susceptibility to disease. Giving more consideration and attention to your present habits and practices
are vital to having a healthy lifestyle.
 Your lifestyle includes the nutrition practices you observe. Which among the practices are
considered healthy and which are unhealthy? Which of these do you do? Now is a good time to review
and change those unhealthy habits for a healthier lifestyle.

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.

It is very important to be mindful of your food intake and physical activities because these
greatly affect your overall health. Your food intake and physical activity affect your weight, which
consequently affect your BMI. It is important that your weight is within what is recommended for your
height. Conscious healthy food choices and participation in regular moderate to vigorous physical
activities, along with enough rest would definitely help improve or maintain your BMI.

READINGS

LIFESTYLE AND MANAGING IT

Introduction

The way in which an individual lives is called lifestyle. 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. 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 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, 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 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 enlargement of the heart and hypertension), cancer, chronic respiratory diseases
(such as chronic obstructed pulmonary disease and asthma), and diabetes.

All age groups are affected by NCDs, although they 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. (www.who.int/mediacentre/factsheets/fs355/en/ .)

Figure 1. Lifestyle Management Continuum

It is important that these risks factors are addressed even at your teenage years. You could
start by being more active, adding physical activity sessions to your daily routine, or by being a
healthy eater, opting for more nutritious food.
Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness (5th ed.). Boston: McGraw-Hill.

WEIGHT AND MANAGING IT

Introduction

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 here.
 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).

Example:
Weight: 130 pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg
Height: 5 feet 3 inches (convert to meters) x .0254 meters / inch = 1.6 m

wt in kg 59 kg
BMI = = = 23 kg/m2
ht in m2 (1.6 m) 2

Classification BMI
Underweight 18.5
Normal 18.5–24.9
Overweight 25.0–29.9
Obesity (I) 30.0–34.9
Obesity (II) 35.0–39.9
Extreme Obesity (III) ≥40.0

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

Introduction
 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.

Physical Activity Index

Score Activity
5 Sustained heavy breathing and perspiration
4 Intermittent heavy breathing and perspiration, as in tennis
Intensity 3 Moderately heavy, as in cycling and other recrational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing

4 Over 30 minutes
3 20 to 30 minutes
Duration 2 10 to 20 minutes
1 Less than 10 minutes
5 6 to 7 times per week
4 3 to 5 times per week
Frequency 3 1 to 2 times per week
2 A few times per month
1 Less than once a month

Computation: Intensity X Duration X Frequency = Score Total

Your Score: ______ x _______ x _________ = _________

Evaluation of Activity Score

Score Evaluation Activity Category
81 to 100 Very active lifestyle High
60 to 80 Active and healthy Very good
40 to 59 Acceptable but could be better Fair
20 to 39 Not good enough Poor
Under 20 Sedentary Very Poor

Moderate amounts of physical activity are recommended daily. The total activity can be
accumulated in multiple short bouts – for example, two 10-minute brisk walk sessions and a 15-
minute bike ride. This can also be done in continuous sessions.

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.

Regular physical activity, regardless of how hard it is, makes you healthier and can help
protect you from many chronic diseases. However, exercising at low levels of exertion does little to
improve physical fitness. It is recommended that you exert more than your usual effort. For example,
 if you are used to walking for 15 minutes from home to work, you could walk faster or for a longer
duration.

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 to be enjoyable, either recreational or competitive play may
be pursued. It all depends on you and your enjoyment.

Your knowledge of lifestyle and weight management would be beneficial to you as you get older. In
general, lifestyle should be your focus. Knowing your weight and how to manage it, coupled with
participation in active recreational activities would make you a healthier individual. However, take note that
making significant cuts in food intake in order to lose weight and body fat could be a difficult strategy to
maintain; focusing on increased physical activity is a better approach for many people.

PHYSICAL ACTIVITY AND PHYSICAL FITNESS

A lifestyle based on good choices and healthy practices maximizes the quality of life. It helps you
avoid diseases, remain strong and fit, and maintain your physical and mental health. One of the most
important practices is being physically active.
People of all ages benefit from regular physical activity. Significant health benefits can be
obtained by engaging in moderate amounts of physical activity on most, if not all days of the week.
Through a modest increase in daily activity, most individuals can improve their health and quality of
life. Additional health benefits can be gained through greater amounts of physical activity. Individuals
who can maintain a regular regimen of a more vigorous or a longer-duration activity are likely to
obtain even greater benefits.

Lifestyle physical Moderate exercise Vigorous exercise

activity program program
Description Moderate physical Cardio-respiratory Cardio-respiratory
activity – an amount endurance exercise endurance exercise (20-60
of activity that uses (20-60 minutes, 3-5 minutes, 3-5 days a week);
about 150 calories days a week); strength interval training, strength
per day training and stretching training (3-4 days a week),
exercises (2-3 days per and stretching exercises
week) (3-5 days a week)
Sample One of the following: • Jogging for 30 • Running for 45 minutes,
activities or • Walking to and from minutes, 3 days per 3 days a week
program work, 15 minutes week. • Intervals: running 400m
each way • weight training, 1 set at high effort, 4 sets, 2
• Cycling to and from of 8 exercises, 2 days days a week
class, 10 minutes per week • Weight training: 3 sets of
each way • stretching exercises, 10 exercises, 3 days a
• Sweeping the yard 3 days per week week
for 30 minutes • stretching exercises, 5
• Dancing (fast) for days a week
30 minutes
• Playing basketball
for 20 minutes
Health and Better blood All the benefits of All the benefits of a
fitness cholesterol levels, lifestyle physical activity, lifestyle physical activity
benefits reduced body fat, plus improved physical and a moderate exercise
better control of fitness (increased program with greater
blood pressure, cardiorespiratory increase in fitness and
improved metabolic endurance, muscular somewhat greater
 health, and enhanced strength, and reduction in chronic
glucose metabolism; endurance, and disease risk. Participating
improved quality flexibility) and even in a vigorous exercsie may
of life; reduced risk greater improvements increase risk of injury and
of some chronic in health and quality of overtraining.
diseases life and reductions in
chronic disease risk.
Physical Activity Intensity Chart

Participation in regular moderate physical activity can lead to improved physical fitness. It is a
condition whereby the systems of the body are able to function at their optimal efficiency, associated
with an individual’s ability to work effectively, to enjoy leisure time, to be healthy, to resist disease,
and to respond easily to emergency situations.
Regular moderate physical activity means engaging in relatively vigorous bodily movement
for 30 minutes to 1 hour that can elevate your heart rate. “Regular” here refers to being active in
most, if not all days of the week. About 3 to 4 times per week or more are the recommended times of
exercise for an individual. You may opt to have rest days or easy days in between to allow your body
to recover from the physical exertion.
Sun Mon Tue Wed Thurs Fri Sat
45 45 45 45 45
Rest minutes minutes Rest minutes minutes minutes
Activity day brisk brisk day brisk brisk brisk
walking walking walking walking walking

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
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
For example, you are used to leisurely walking for 20 minutes from your home to school and
back from Monday to Friday. Applying the FITT formula would entail the following adjustments in
your physical activity for it to become more than your usual practice, such as increasing the
intensity of your pace to moderate or vigorous and decreasing the amount of time to do it.
Your usual More than your usual
5x/wk (Monday-Friday)
5x/wk (Monday-Friday)
Frequency 2x/day (home-school;
2x/day (home-school; school-home)
school-home)
Moderate to vigorous
Intensity easy (leisurely pace) (moderate to fast pace)
Time 20 minutes 13 minutes
Type walking brisk walking

Changing from your “usual” to “more than your usual” does not necessarily mean changing
everything in the FITT formula. Frequency can be retained but intensity is elevated; or both can be slightly
adjusted but time is increased; or type is changed to a more challenging one. Remember, changing your
FITT formula should
 be done gradually to give your body time to adjust to the demands you place on it.

When your body is challenged to do more than what it is used to , changes in your body start
to occur. If the physical activity is too easy for your body, changes, if any, would be minimal. Hence,
your body should be challenged and more effort should be exerted.

One way to gauge this is through the Rate of Perceived Exertion or RPE. It is an assessment
of the intensity of exercise based on how the participant feels. It is basically a subjective assessment
of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1 point increment in
between. The target zone for aerobic activity is from 12 to 16.
Rate of Perceived Exertion (RPE)
Rating Description Rating Description
6 14
7 Very, very light 15 Hard
8 16
9 Very light 17 Very hard
10 18
11 Fairly light 19 Very, very hard
12
13 Somewhat hard 20

Remember, if you find the activity as “very, very light” (7) to about “fairly light” (11), you need
to increase the intensity of your physical activity to reach “somewhat hard” (13), depending on your
goal. You can also increase frequency and time, or change the type. However, if you find the activity
as “very hard” (17) to “very, very hard” (19), you might want to check your FITT formula. Remember,
health promotion does not mean exhaustion or risking yourself of getting injuries.

Physical fitness tests are also good gauges of your fitness level. Health-related and skill-
related components are tested to determine points of improvement of an individual. Health-related
components are those that contribute to the development of health and functional capacity of the
body. These include cardiovascular strength, cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition. Skill-related components on the other hand are those
components that contribute to the development of skills. These include agility, balance, coordination,
power, reaction time, and speed.

Here are just some of the components of physical fitness:

 Cardiovascular endurance - the ability of an individual to perform prolonged work continously,
where the work involves large muscle groups (Fahey, Insel, and Ruth 2007)
 Agility - ability to start (or accelerate), stop (or decelerate and stabilize), and change direction
 quickly, while maintaining posture
 Coordination - ability to perform complex motor skills with a smooth, flow of motion

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. For instance, if you eat ample amounts of food regularly, your fitness level will likely be higher
than somebody who does not get enough nutrients on a regular basis. The same can be said with
somebody who is very active compared with somebody who is very sickly.
 Participating in regular physical activities should be enjoyable to be able to make you
continue doing it. Reasons for participating and dropping out from the activity depend on the
individual; that is why it is important to know what your reasons for participating are so that dropping
out can be avoided. Some reasons for participating include: the thrill and excitement of competition;
desire to succeed or win and/or be good at something; a sense of personal accomplishment;
enjoyment in playing and mastering new skills; socialization or being with others; challenge limits;
release of stress and frustration; improvement of self-image, self-confidence, and appearance;
improvement of health, wellness, and fitness levels; and prevention of disease.
Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in Physical
Fitness and Wellness (5th ed.). Boston: McGraw-Hill.

READINGS AND SPORTS ACTIVITIES

BENEFITS OF ACTIVE PARTICIPATION

IN SPORTS AND RECREATIONAL ACTIVITIES

Individuals benefit a lot from actively participating in sports and recreational activities. These
include health, physical, mental, emotional, and social benefits.

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 restraint in avoiding risky behavior

Social Benefits
 bonding with family and friends
 opportunity to make new friends and acquaintances
 strengthen social networks and community identity
Badminton

Skills – service, lob, clear, drive, drop, smash, footwork

Figure 5. Badminton Footwork

Sample program for playing badminton with moderate to vigorous intensity

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 footwork and
series of light hitting drills
hitting drills with partner
Type with partner followed by
followed by slightly heavy
light competition/game competition/game

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.
(http://www.stopsportsinjuries.org/)

Activity: Shuttle ‘Minton

For this volleyball-like lead-up game, you will need a racket for each player and one
birdie. Form two teams, with 6-9 players each. The objective of the game is hit the birdie over
the net to the other team’s boundaries. A team is allowed to hit the birdie up to three times while
on its side before it goes over the net. Note that the same player may not hit the birdie twice in
a row. The serving team will score when the other team cannot return the birdie legally and
within the serving team’s boundaries. However, if the serving team fails to return the birdie to
the other team, that specific play is over and the other team is up to serve. Set a limit of points
at the beginning of the game. The first team to reach this number of points is the winner.
(http://www.livestrong.com/article/361956-badminton-drills-lead-up-games/)

Table Tennis

Skills – forehand and backhand grips, push, block, serve, receive

Sample program for playing table tennis with moderate to vigorous intensity

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 hitting drills with

series of light hitting drills
partner followed by slightly
Type with partner followed by
heavy team competition/
light competition/game
game

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.
(www.sportsinjurybulletin.com/archive/table-tennis.php)

Activity: Table Tennis Ten Pin

Set up 10 targets fairly close together at the end of the table. Group 3 players for each team
and assign them the following tasks: 1 hitter, 1 fielder at the back and 1 fielder in front, who is in
charge of returning the ball to the hitter. The hitter feeds the ball and hits it over the net aiming it at
the targets. Each target hit scores one point. Take turns in keeping score. Each player has 10 balls
to use to score as many points as possible. Replace or re-set targets and change hitters and
fielders.

Tennis
Skills – forehand and backhand strokes, serve, smash, drive

Sample program for playing tennis with moderate to vigorous intensity

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 hitting and serving

series of light hitting drills
drills with partner followed
Type with partner followed by
by slightly heavy team
 light 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 early.

Many sports injuries result from overuse, lack of proper rest, lack of proper warm uip or poor
conditioning. Safety precautions are recommended to help prevent tennis injuries like warming up
thoroughly prior to play, wearing the right tennis shoes with skid-resistant soles, using good technique in
the different tennis movements, cleaning of courts before play to check for slippery spots or debris,
getting adequate rest and time for recovery after each play, and staying hydrated.

Activity: Bucket Game

Five buckets, bins, or containers are placed in various locations on each side of the net. The
participating players each stand on their respective baselines. The first player tries to hit 10-20 balls
into any of the buckets accross the net. If the ball does not cross the net or does not land into the
buckets, it is added to the balls that the other player will use. After all balls are hit, those balls that
don’t land in any of the buckets are given to the other player, who in turn will try to hit the balls into
the buckets across the net.

When all the balls are in the buckets, they are counted and the player who gets the most balls
into his opponent’s buckets wins.
(http://sportsmedicine.about.com/od/tennisinjuries/a/tennisinjuries.htm)

Baseball

Skills – pitching, hitting, base running, catching, fielding

Sample program for playing baseball with moderate to vigorous intensity

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,

series of catching, fielding, and hitting drills with base
Type and hitting drills followed by running, pitching drills
light competition/game followed by 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. 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.

Activity: Base Running-Catch-Stealing Base Game

Three markers are used as bases. Three players stand near the markers while another player
is positioned away from the 3 markers and is the designated hitter. The hitter has to hit the ball with
a bat to any of the players positioned in the 3 bases. As the player nearest the ball catches it, they
all run to steal a base. The player who fails to steal a base will be the hitter in the next round.
Football/Soccer

Skills – pass, receive, attack, shoot, heading, goalkeeping, defending, tackling

Sample program for playing football/soccer with moderate to vigorous intensity

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,
series of light footwork
passing, shooting,
and passing drills
Type defending, and tackling
followed by light
drills followed by slightly
competition/game
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.
Activity: Partner Soccer Score

Partners stand 6-8 meters apart, facing each other. At the signal, one partner will attempt to
shoot the ball between their partners’ outstretched legs. They also must retrieve the ball and go
back to the starting point to shoot the ball again. This goes on within a minute, afterwhich they
switch roles. Whoever scores the most goals in one minute wins, and assigns a task for the non-
winner to perform. Variation can be done using teams instead of individuals.

32
Basketball

Skills – dribbling, passing, shooting, defending

Sample program for playing basketball with moderate to vigorous intensity

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 spot shooting, and

series of spot shooting and dribbling with defending
light dribbling drills with drills, and transition drills
Type partner followed by light with partner and team
competition/game followed by slightly heavy
team competition/game

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.

Activity: Dribble Tag

This game is played on a hard court. Select 4 players to be “it” and give them a basketball
each. Their objective is to tag other players who are scattered on the court while dribbling the ball.
 The players who are tagged must get a new ball and also become “it.” Once the majority of
students have been tagged, start the game over by selecting new players to be “it”.

Volleyball

Skills – passing, receiving, serving, attacking, digging, blocking

Sample program for playing volleyball with moderate to vigorous intensity

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, series of serving, digging,

hitting, setting, receiving, and attacking drills with
Type and serving drills with partner or team followed
partner followed by light by slightly heavy team
competition/game 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 non-operatively with bracing and physical therapy, or
home rehabilitation exercises. However, treatment can vary significantly depending on the injury.
Recovery time usually depends on the injury.

Activity: Catch, Toss, Set and Over

The class will be divided into groups of 4-6 students each. The teacher tosses a ball to one team
wherein the first contact must catch it. The person who catches the ball tosses it towards a player near
the net (preferably in the middle). That person volleys (or bumps) the ball along the net to another player
who then plays the ball over towards the other team and within the scoring area. The process is then
repeated for the second team. If the ball falls or if the second player catches the ball, that team must
leave the floor and the next team enters the court.

Participation in sports-related recreational activities is one of the best ways of achieving a

healthy lifestyle. Participation can either be recreational or competitive. The important thing to keep
in mind is that regular moderate participation in such activities will help improve your health.

READINGS
MODIFYING EATING HABITS
The active life is a magnet that attracts a composite of behaviors or habits, that when viewed one
at a time, seems too simplistic to be valued. However, eating and our body’s response to eating are some
of the most intriguing concepts in health.
Eating is an intentional act. Each day people choose from the available food, prepare the food,
decide where to eat, which rules to follow, and with whom to dine with. These make up your eating habits.
Convenience is only one factor that drives
food choices. Some of the other factors are:
Advertising: Media might have persuaded you to eat such food.
Availability: There are no others to choose from.
Economy: They are within your means.
Emotional comfort: They make you feel better for a while.
Habit: They are familiar; you always eat them.
Personal preference: You like the way such food taste.
Positive associations: They are eaten by people you admire, or they are
just for fun.
Region/location: They are common or favored in your locality.
Social pressure: They are offered; you feel you cannot refuse them.
Values/beliefs: They fit your religious traditions, or honor your
ethical beliefs.
Weight: You think they will help to control body weight.
Nutritional value: You think they are good for you.

The last two factors are highly viable to nutritional health. Similarly, the choice of where, as
well as what to eat, is often based more on social considerations than on nutritional judgments.
Hence, you should be more conscious of the factors that affect your own personal food choices.
Poor food choices contribute directly to obesity, heart disease, diabetes, cancer, and other
health problems. Understanding the importance of food choices becomes even more critical as a
greater number of people rely more on convenience food, take-out meals, and eating out. Poor diet
coupled with lack of exercise contributes to an increased risk of diseases.

MODIFYING EATING HABITS

A modification in your eating habits is needed most especially when you are at risk of
disease. Small and simple changes like adding more fruits to your diet can make a difference in your
health. However, some situations may need major changes in one’s lifestyle. Some of the strategies
in changing eating habits include making a plan and sticking to it.

Eating habits can be modified according to the nutritional recommendations for Filipinos by
the Food and Nutrition Research Institute (FNRI). Bearing in mind these recommendations help
ensure proper diet especially the changes being experienced as your body matures. Your eating
habits should revolve around these recommendations to become healthier. Remember, your
nutritional needs should not be neglected as you participate in active recreational activities. More
attention on nutritional needs is necessary to energize your body and help your body recover as well.
 Figure 6. Eating Plan for Healthy Living

Compute the recommended number of calories you should burn using FNRI’s Energy
Calculator to find out what physical activities you need to do to burn these calories. Take note that in
order to manage your weight well, you should give importance to both physical activity and nutrition.
That is why you should take note of the calories you need to burn and the physical activities you can
participate in to burn these calories.

The Energy Calculator or e-calc is an interactive and user friendly software that:
 assesses the nutritional status of individuals
  computes desirable body weight (DBW) and total energy requirement (TER)
 calculates energy intake and energy expenditure to check energy balance
  computes exercise equivalents and food energy equivalents to burn excess calories
 calculates the body mass index (BMI) of individuals
 calculates the basal metabolic rate (BMR) of individuals

Sources:
Sizer, F. S., Piché, L. A., Whitney, N. S. (2012). Nutrition: Concepts and Controversies
(2nd ed.). Ontario: Nelson Education Ltd.
Seizer, F., & Whitney, E. (2003). Nutrition: Concepts and Controversies (9th ed.).
Australia: Wadsworth.

Media and technology can greatly influence the choices individuals make about their health,
particularly their eating habits and participation in physical activity. You must be aware of the power of
advertisements and how they affect you. You may be surprised to find out that a lot of your attitudes,
beliefs, and practices have to do with what you see on TV, in advertisements, and what you hear from
others.

The time allotted to properly warm up your body can spell the difference between performing
well and getting yourself injured. Spend about 5-10 minutes on your warm up routine. Execute either
general warm-up exercises like jogging and running, or sports-specific warm-up exercises.

Applying your knowledge about the importance of physical activity to your daily routine is vital if you
want to live a healthier lifestyle. You make decisions for yourself. Commit to the changes you want to do in
your lifestyle so that your health will improve.

SUMMARY

The value of having a healthier lifestyle through participation in physical activities and eating
healthier should be everybody’s priority. Even at a young age, you need to take care of yourself by
exercising your body and by making the proper food choices. Being as healthy as you are now will not
only be of value to you but to others and to the society as well.
 GLOSSARY
Active recreational activities that require large body movements such as activities running,
throwing, or jumping or those that are sports-
specific
Agility skill-related component of physical fitness that refers to the ability to start (or
accelerate), stop (or decelerate and stabilize), and change direction quickly,
while maintaining posture
Body Mass Index a rough measure of body composition that is useful for (BMI) classifying the
health risks of body weight; also based on the concept that a person’s weight should be
proportional to height; calculated by dividing your body weight (expressed in kilograms) by the
square of your height (expressed in
meters)
Cardiovascular the ability of an individual to perform prolonged work endurance continously,
where the work involves large muscle groups

Coordination skill-related component of physical fitness that refers to the ability to perform
complex motor skills with a smooth, flow of motion
Eating habits patterns of behavior with regards to eating like choosing available food,
preparing it, deciding where to eat, which rules to follow, and who to dine
with
FITT formula stands for frequency, intensity, time, and type

Frequency part of the FITT formula that refers to number of training sessions that are
performed during a given period (usually one week)
Health-related those components that contribute to the development components of of
health and functional capacity of the body such as physical fitness cardiovascular strength,
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and
body composition
Intensity part of the FITT formula that refers to an individual’s level of effort, compared
with their maximal effort, which is usually expressed as a percentage

Lifestyle the way in which an individual lives; 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; are related to
elevated or reduced health risk

Non-communicable diseases that are not passed from person to person;

diseases (NCDs) also known as chronic diseases; includes cardiovascular
diseases (like enlargement of the heart and hypertension),
cancer, chronic respiratory diseases (such as chronic
obstructed pulmonary disease and asthma) and diabetes
Physical fitness tests that gauge your fitness level; may be health-related
tests and skill-related
Rate of Perceived an assessment of the intensity of exercise based on how
Exertion (RPE) the participant feels; basically a subjective assessment of
 effort which ranges from 6 (very, very light) to 20 (very, very
hard) with 1 point increments in between
Recreation activities done during one’s leisure time both for relaxation
activities and enjoyment; may require large body movements such
as running, throwing, or jumping or small body movements
such as playing board games, doing arts and crafts, and
many others
Regular moderate being active for 30 minutes to 1 hour, doing physical
physical activity activities that elevate your heart rate more than you are
used to; being active in most, if not all, days of the week,
about 3-4 times per week or more
Risk factors variables in your lifestyle and genetics that may lead to
certain diseases; include age, gender, nutrition, body
weight, physical activity, and health habits, etc (i.e. stress,
unhealthy diet, physical inactivity, exposure to tobacco
smoke or the effects of the harmful use of alcohol)
Skill-related components that contribute to the development of skills;
components of include agility, balance, coordination, power, reaction time,
physical fitness and speed
Time part of the FITT formula that refers to timeframe of a workout
(including warm-up and cool-down) or the length of time
spent in training
Type part of the FITT formula that refers to mode of physical
activity
Warm up preliminary activity done to prepare the body for actual
physical activity; can be general or sports-specific
Weight Gain energy consumed is greater than energy expended (i.e.
more food intake but less physical exertion)
Weight Loss energy consumed is less than energy expended (i.e. more
physical exertion but less food intake)
Weight energy consumed equals energy expended (i.e. physical
Maintenance exertion is the same with food intake)