Module 2: Social Dance and Dance Mixers
Lesson 4: Lifestyle and Weight Management
I. Introduction
Watch your weight! Why weight is important to us? Weight management is the phrase to
describe both the techniques and underlying physiological processes that contribute to a person’s
ability to attain and maintain a certain weight. 1 Weight is one way of determining how healthy of
such individual. Having healthy or normal weight prevent us from any disease and participate in
sport activities.
The purpose of this lesson is to promote and teach a healthy eating, balance diet and
physical activity (dancing) to develop lifelong commitments to health.
At the end of this lesson, you will be expected to:
Provide essential knowledge needed to guide learners on weight management and
lifestyle and fitness check.
To discuss the meaning of lifestyle
To identify the different lifestyle factors and their importance
II. Development
A. Discussion
Word Meaning
1. Calorie – is defined as the heat required to raise the temperature of 1 gram of water
1 degree of Celsius.
2. Energy – the ability or power work or make an effort.
3. Nutrients – a chemical substance, such as protein, carbohydrates, fat, or fiber that
your body needs to function, grow, repair itself and create energy.
4. Vegetables – a plant or part of a plant used as food, typically an accompaniment to
meat or fish.
5. Nutrition
6. Carbohydrates
7. Proteins
8. Vitamins
9. Water
10. Minerals
Readings:
Nutrition and Weight
When you consume basically the same number of calories as you expend, your body weight
remains relatively stable. If you want to gain weight, you must manipulate this balance between
calories consumed and calories expended.
Gaining Weight
Some people have difficulty in gaining weight. This can be a result of a higher-than-normal basal
metabolic rate or higher physical activity level. When weight gain is a goal, the focus is on gaining
muscle and not fat weight. To do this in a healthy way, you should consume more frequent meals
with healthy snacks. For example, in addition to three main meals, consume three snacks per
day. Consuming about 300 to 500 calories per day more would result in about a 1 pound (0.45 kg)
per week weight gain. Healthy snacks include yogurt, peanut butter and jelly sandwiches, cereal
with milk, fruit smoothies and turkey sandwiches. It is also important to continue to exercise to
ensure that the weight gain is mostly muscle. In particular, resistance training will be an important
factor for building muscle. Although it will take some time, the slower the weight gain, the more
likely it will be to be muscle gain not fat or water gain.
Losing weight
Weight loss is a more common goal than weight gain. Losing weight involves a negative energy
balance. This can be achieved by increasing exercise and decreasing caloric intake
Determining Calorie Needs
Total energy expenditure (TEE) is the total number of calories your body needs on a daily basis
and is determined by the following:
Your basal metabolic rate (BMR)
The thermic effect of food (also known as dietary-induced thermogenesis)
The thermic effect of your physical activity
Basal Metabolic Rate (BMR)
Basal Metabolic Rate is defined as the energy required to maintain your body at rest (e. g.
breathing, circulation). To precisely determine your BMR, you would need to fast from 8 to 12
hours and then undergo a laboratory test in which you sit quietly for about 30 minutes while the air
you exhale is analyzed. This determines how many calories you are burning at rest. Basal
metabolic rate is 60% to 75% of the total energy expenditure. Typically, the larger and more
muscular the person is, the higher the BMR is.
The Thermic Effect of Food
The thermic effect of food is the energy required to digest and absorb food. The thermic effect is
measured in a similar way as BMR, although the measurement time is usually about four hours
after you consumed a meal. The thermic effect of food is 10% to 15% of your total energy
expenditure.
The Thermic Effect of Physical Activity
The thermic effect of activity is the amount of energy required for physical activity. It can be
measured in a laboratory when you are exercising on a stationary bike or treadmill. The thermic
effect of activity is the most variable of the three major components of total energy expenditure
because it can be as low as 15% for sedentary people and as high as 80% for athletes who train
six to eight hours per day.
One other component of total energy expenditure that plays a role is non-exercise activity
thermogenesis (NEAT), which is energy expended in unplanned physical activity. This can include
taking the stairs instead of the elevator, sitting on a balance ball at your desk, parking farther from
your destination in a parking lot, fidgeting, and other calorie-burning activities.
Reference: Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American
College of Sports Medicine, 2011, pp. 69-70, 76
Maximizing Food Consumption
Consuming an appropriate number of calories and foods from various categories results in
optimal nutrition. The table below shows an age-specific daily calorie and serving size
recommendation for grains, fruits, vegetables, and milk and dairy items for boys and girls. Note
that the calorie recommendations in said table are on an inactive child; about 200 calories would
need to be added for a moderately active child and 200 to 400 calories per day for a very
physically active child.
WEIGHT MANAGEMENT
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
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.
Concept of Weight Maintenance
Energy Expenditure – the amount of energy you spend through physical activity
Energy Consumption – the amount of energy you take in through food
_________________________________________________________________
= Weight Management
Weight Management Formula
Weight Gain = energy consumed is greater than energy expected,
= 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
Body Mass Index (BMI)
It is the 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 : 59 kg
Height: 5 feet 3 inches convert to meters x .0254 = 1.6m
Wt. in kg 59kg
BMI = -------------- = ---------- = 23kg/m2
Ht. in m2 (1.6m)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
Tasks/ Activities
Find out which body shape you are:
Female Body Shape
1. The Inverted Triangle - Larger upper body, you have broad shoulders, and ample bust and
a wide back.
2. The Lean Column - The shoulder width is the same as your hip width.
3. The Rectangle - Silhouette is fairly straight up and down with a slight masculine look.
4. The Apple - Wide torso, broad shoulder and a full bust, waist, and upper back.
5. The Pear or Triangle - Your hips are larger than your bust and you have a nicely defined
waist.
6. The Neat Hourglass - A balanced body with a defined waist, defined bust, near bottom and
hips.
7. The Full Hourglass - Much rounder at the bust and hips with bigger thighs and more bubbly
looking.
Male Body Shape
1. The Oval - Excess weight stored in the upper half of the body.
2. The Triangle - Little excess weight around the middle
3. Rectangle - The most common body shapes Straight up and down
4. Rhomboid - The shoulders are more well-built, meaning they protrude slightly in
comparison to the hips.
5. Inverted Triangle - The upper half of the body has broad shoulder and carries excess
muscle, and the shape noticeably tapers down to the waist, while the hips are noticeably
smaller.
Question:
1. What do you think of your body size?
2. Which body shape for female and for male is healthy?
3. Analyze the pictures and give your insights.
4. In terms of nutritional aspect of dancing, what are the right foods for you to eat to maintain or improve
an ideal body weight? (Refer to the chart provided below).
III. Engagement
Nutrition Plate
1 2
The eat well plate
Plate without any fruit and vegetables
Plate without any protein
https://iyp2016.org/resources/l
esson-plans/44-lesson-plan-2-
health-and-nutrition/file
Breakfast
Lunch
Suffer
Draw and name the food on the plates the essential foods that you should take during
breakfast, lunch and suffer. Base on food pyramid and Nutrition Plates.
Explain why you choose such food?
IV. Assimilation
QUIZ:
Answer the following questions, choose the answer of your choice.
1. What are the 5 food groups mentioned in your study
guide?
Vegetables, fruits, fats, grains, dairy
Vegetable, fats, grains, protein, dairy
Fruits, fats, grains, protein, dairy
All of the above
2. Three influences on people’s food choices are:
Family
Peers
Advertising
All of the above
3. How many food groups make up the Food Guide
Pyramid?
four
five
six
seven
4. Type 1 diabetes is typically develop during adulthood
due to lack of exercise and a bad diet.
True
False
5. Body mass index (BMI) is a ration of a person’s weight
to his or her:
age
height
activity level
basal metabolic rate
6. The minimum amount of energy required to keep the
body alive when in a rested and fasting state.
Basal Metabolic Rate
Body Mass Index
Weight Management Formula
Maximizing Food Consumption
7. Being heavy for one’s height is _____
Underweight
Balance Weight
Overweight
Obesity
8. Having excess body fat for ones weight, the state of
weighting more than 20 percent above your
recommended body weight.
Healthy weight
Overweight
Underweight
Obesity
9. A program of sensible eating and exercise habits that
keep weight at a healthy level.
Weight Management
Basal Metabolic Rate
Food management
Food consumption
10. The proportion of body weight that is made up of fat
tissue compared to lean tissue.
Body Mass Index
Body Composition
Weight Loss
Weight Gain
V. Additional Resources
Watch this video for additional information.
https://study.com/academy/lesson/maintaining-a-healthy-weight-strategies-methods-effectiveness.html
VI. References
Doria, Jose P. etal, 2014, Physical Education and Health Learner’s Manual )1 st
edition). Department of Education, pp 16-20, 72-73
(1) https://en.wikipedia.org/wiki/Weight_management
https://www.youtube.com/watch?v=3X0_Wxy9DuE
https://teachingtools.ophea.net/sites/default/files/pdf/hpe_table3_10mr16.pdf
https://iyp2016.org/resources/lesson-plans/44-lesson-plan-2-health-and-nutrition/file
https://www.aarp.org/health/healthy-living/info-2015/losing-weight-quiz.html#quest1
