Department of Education
MAPEH 10
Lifestyle and Weight
Management
First Quarter – Week 5
Vic Carlo V. Bato
Writer
Efleda F. Enerlas
Validator
Rogelio Cabanting
Edison C. Enerlas
Wilson F. Pascual
Division Quality Assurance Team
Schools Division Office – Muntinlupa City
Quality Assurance Team Chair
Student Center for Life Skills Bldg., Centennial Ave., Brgy. Tunasan, Muntinlupa City
(02) 8805-9935 / (02) 8805-9940
Learning Competencies
• Assesses physical activity, exercise, and eating habits
• Engages in moderate to vigorous physical activities for at least 60 minutes
a day in and out of school
• Expresses a sense of purpose and belongingness by participating in physi-
cal activity-related community services and programs.
Enabling Objectives:
• Describes lifestyle and weight management and active recreation.
• Describe different risk factors in lifestyle diseases (obesity, diabetes, heart
disease.
• Engages in moderate to vigorous physical activities
• Assesses eating habits
Directions: Choose the letter of the best answer.
1. This kind of deceases that is non-transmitted from one person to another,
this kind of deceases comes from an unhealthy lifestyle.
a. Non-communicable deceases c. Communicable deceases
b. Cardiovascular diseases d. Chronic respiratory diseases
2. These are activities held during one’s leisure time. Their purpose is to re-
fresh oneself by doing activities that are considered by an individual as en-
joyable.
a. Sports activities c. Physical Activities
b. Indoor activities d. Recreational Activities
3. Which of the following is best describes weight gain?
a. Energy consumed is less than energy expended.
b. Energy consumed is greater than energy expended.
c. Energy consumed equals energy expended
d. Physical exertion is the same with food intake
4. It contributes directly to obesity, heart disease, diabetes, cancer, and other
health problems.
a. Poor food choice c. Poor physical activity
b. Bad habits d. Gadgets
5. The following are the health benefits of active participation in sports and rec-
reational activities.
a. Road map to good health and longevity
b. Improved quality of life
c. Acquiring chronic or long-term diseases. Lower blood pressure, reduced
arthritis pain, weight loss and lowered risk of diabetes, certain cancers,
osteoporosis, and cardiovascular deceases
1
6. Which of the following is best describes weight loss?
a. Energy consumed is less than energy expended.
b. Energy consumed is greater than energy expended.
c. Energy consumed equals energy expended
d. Physical exertion is the same with food intake
7. It is the way of individual life his/her life.
a. Habit c. Physical Exercise
b. Lifestyle d. Life decisions
8. It is a rough measure of body composition that is useful for classifying the
health risks of body weight.
a. Body Mass Index c. Height
b. Weight d. Body structure
9. Which of the following is best describe weight maintenance?
a. Energy consumed is less than energy expended.
b. Energy consumed is greater than energy expended.
c. Energy consumed equals energy expended
d. More food intake but less physical exertion
10. These are variables in your lifestyle that may lead to certain diseases.
a. Gadgets c. Risk Factor
b. Unhealthy foods d. Poor Physical activities
11. The following are the components of physical fitness, except.
a. Cardiovascular endurance c. Coordination
b. Agility d. Balance Diet
12. The ability of the heart, lungs, and blood vessels to deliver oxygen to your
body tissues.
a. Cardiovascular endurance c. Coordination
b. Agility d. Balance Diet
13. The ability to start (or accelerate), stop (or decelerate and stabilize), and
change direction quickly while maintaining posture.
a. Cardiovascular endurance c. Coordination
b. Agility d. Balance Diet
14. The ability to perform complex motor skills with a smooth, flow of motion.
a. Cardiovascular endurance c. Coordination
b. Agility d. Balance Diet
15. A general state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations, and daily activities.
a. Fitness c. Coordination
b. Agility d. Balance Diet
A. My BMI
Directions: Compute your body mass index and identify your BMI classifi-
cation. Write your answer in the space provided below.
2
Formula:
weight - kilogram Classification BMI
2
BMI = height - meter
Underweight <18.5
Normal 18.5–24.9
Directions: Answer the following ques-
tions. Overweight 25.0–29.9
1. Do you think the result of your BMI
computation is bad or good? Why? Obesity (I) 30.0–34.9
Obesity (II) 35.0–39.9
Extremely Obesity (III) ≥40.0
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What factors do you think, affects your BMI?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. How will you improve your BMI results?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Lifestyle Management
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 healthy
individual.
• Lifestyle is the interests, opinions, behaviors, and behavioral orientations of
an individual, group, or culture.
• Lifestyle management is important for overall health to live a balanced life
that includes eating the proper amounts of healthy food, getting daily exercise,
sleeping well, and maintaining good relationships.
• 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 ge-
netics or heredity, age and physical make-up are some of the factors that can-
not be changed; however, your lifestyle can go around these factors to gain
more benefits
o Obesity
o Diabetes
3
o Heart disease
• 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.
Weight Management
• Weight management is the process of adopting long-term lifestyle modification
to maintain a healthy body weight based on a person's age, sex, and height.
Methods of weight management include eating a healthy diet and increasing
physical activity levels.
o Weight Gain = energy consumed is greater than energy expended.
= more food intake but less physical exertion.
o Weight Loss = energy consumed is less than energy expended.
o = more physical exertion but less food intake.
o Weight Maintenance = energy consumed equals energy expended.
= physical exertion is the same as food intake.
Active Recreation
• 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 in-
dividual as enjoyable.
• 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 and Physical Fitness
• A healthy lifestyle practice 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.
• Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living.
Here are just some of the components of physical fitness:
• Cardiovascular endurance - the ability of the heart, lungs, and blood
vessels to deliver oxygen to your body tis-
sues. The more efficiently your body deliv-
ers oxygen to its tissues, the lower your
breathing rate is.
• Agility - ability to start (or accelerate), stop (or de-
celerate and stabilize), and change direc-
tion quickly while maintaining posture
• Coordination - ability to perform complex motor skills
with a smooth, flow of motion
Benefits of Active Participation in Sports and Recreational Activities
Health Benefits
• Road map to good health and longevity
• Improved quality of life
4
• 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
Activity 1. Healthy Lifestyle Assessment
Directions: Read the following statements carefully and put a checkmark (/) on
the statements that apply to you.
1. I engage in physical
6. I do warm-up, stretch-
activities for at least 30
_______ _______ ing, and cool-down exer-
minutes several days a
cises.
week.
7. I assess my physical fit-
2. I engage in physical
ness level and my partici-
_______ activities that challenge _______
pation in physical activi-
my heart rate.
ties
8. I wear a seatbelt when-
3. I do not stress myself
ever I occupy the front
_______ about schoolwork dead- _______
seat of a car.
lines.
4. I make sure I have my 9. I am conscientious with
_______ _______
time. what I eat.
5. I take care of the envi-
10. I try to eat vegetables
ronment by doing small
_______ _______ and fruits as much as I
deeds such as throwing
can.
my trash into the trash
11. I take note of what 14. I always find time to
_______ _______
food labels say. do leisure activities.
12. I do not easily fall for 15. I manage my time well,
fads and hypes on TV allotting ample time for
_______ _______
about fitness, health, schoolwork, leisure, and
and nutrition rest
5
13. I have a first aid kit 16. I spend quality time
_______ handy and I know how to _______ with families, friends, and
use it. others in my social circle.
Let's see how you scored in the pre-assessment. Count the number of checkmarks
to know your Healthy Lifestyle Assessment rating.
Excellent 13-16
Good 9-12
Fair 5-8
Needs improvement 0-4
Reflection:
Directions: Answer the following questions.
1. Does the lifestyle assessment prove to be beneficial or harmful to your over-
all health?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. How does the result affect your health?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Activity 2. Burn that Risk!
Directions: Identifying the risk factor of each scenario. List the recreational activi-
ties that can lessen or address the risk factor in the box. Answer the following
questions.
Risk Factor Scenario Recreational Activity
1. Rey is constantly in a
hurry trying to meet
deadlines
2. John's belly and
arms are already
flabby.
3. Dennis and his
friends drink beer
every other night.
4. Jessica eats a lot of
fast-food items like
burgers and fries.
5. Troy started getting
hooked on cigarettes
when he was just 14.
1. Which scenarios can you relate to most?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
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2. Are you aware of the risk factors of these scenarios?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
3. What recreational activity helps lessen or address the risk factor?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
4. How does the identified recreational activity address your identified risk fac-
tor?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Activity 3. Let’s Get Physical
Directions: Do the following indoor exercise and test protocol once a week, record the
result using the chart provided below.
Note: Before engaging in different exercises make sure to do proper stretching.
Cardiovascular Endurance: 3-minute Step Test Protocol
I. Materials/Equipment:
• 12-inch high bench for stepping
• Clock with second hand or stopwatch for timing test and
counting heart rate.
II. Procedure:
1. Step up on the bench using your right foot first, then your left.
2. Step down the bench starting with the right foot, then the left.
3. Step up and down at 24 cycles (up-up-down-down) per minute
for 3 minutes. (metronome setting at 96)
4. Immediately after 3 minutes, sit down.
5. After 5 seconds, take your heart/pulse rate for 60 seconds.
This will be your score in beats per minute (bpm).
6. Check your score against the table below. Males (in bpm) Females (in bpm)
Equivalent
Males (in bpm) Females (in bpm)
Points
Excellent <71 <97 25
Good 71-102 97-127 20
Fair 103-117 128-142 15
Poor 118-147 143-171 10
Very poor >148 >172 5
7
Agility: Hexagon agility test
I. Materials/Equipment:
• Tape measure, chalk, or tape for marking the
ground,
• Stopwatch, marking sheets.
II. Procedure:
1. The person to be tested starts with both feet to-
gether in the middle of the hexagon facing the front
line.
2. On the command 'go', they jump ahead across the
line, then back over the same line into the middle of
the hexagon. Then, continuing to face forward with feet together, jump
over the next side and back into the hexagon.
3. Continue this pattern for three full revolutions. Perform the test both
clockwise and anti-clockwise.
Equivalent
Males (in sec.) Females (in sec.)
Points
Excellent <12.2 <13.2 25
Good 12.2-14.3 13.2-15.3 20
Fair 14.3-16.4 15.3-17.4 15
Poor 16.4-18.4 17.4-19.5 10
Very poor >18.5 >119.6 5
Body Coordination: One Minute Jump Rope Test
III. Materials/Equipment:
• Jump rope or any Skipping rope that can use inside the
house
• Stopwatch, marking sheets.
IV. Procedure:
1. Have one appropriately lengthen jump rope based on
your height.
2. During the actual test of the learner, the parent/guardian
will count out loud how many jumps the student com-
pletes.
3. The jumps do not have to be consecutive. All that matters
is the total number of jumps for the allotted time. If a stu-
dent messes up, encourage them to keep going.
4. One person sets the timer for 1 minute, starts the timer
when the student starts jumping. Stop the student at the end of the 1 mi-
nute and have them report their total number of jumps.
Males (no. of Females (no. of Equivalent
counts) counts) Points
Excellent >80 >75 25
Good 69-79 64-74 20
Fair 58-68 53-63 15
Poor 47-57 42-52 10
Very poor <46 <41 5
8
Record Sheet
NAME:
GRADE AND SECTION:
Week 1 Week 2 Week 3 Week 4
Components
Result Points Result Points Result Points Result Points
Cardiovascu-
lar Endur-
ance: 3-mi-
nute Step Test
Protocol
Agility: Hexa-
gon agility test
Body Coordi-
nation: One
Minute Jump
Rope Test
Wt (kg) Wt (kg) Wt (kg) Wt (kg)
Body Compo- ___ ___ ___ ___
sition Ht (m2 ) ___ Ht (m2 ) ___ Ht (m2 ) ___ Ht (m2 ) ___
BMI ___ BMI ___ BMI ___ BMI ___
Students Signature: Parents Signature:
A. Direction: What have you learn about the following?
Lifestyle Management
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
_____________________________________________________________________________
Weight Management
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
____________________________________________________________________________
Recreational and Physical Fitness Activities
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
_______________________________________________________________
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Eating Habits
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
____________________________________________________________________________
Activity 1. Directions: Answer the following question.
1. How will you use your learning to the following:
Lifestyle Management
__________________________________________________________________________________
__________________________________________________________________________________
______________________________________________________________________________
Weight Management
__________________________________________________________________________________
__________________________________________________________________________________
______________________________________________________________________________
Recreational and Physical Fitness Activities
__________________________________________________________________________________
__________________________________________________________________________________
_______________________________________________________________________________
Eating Habits
__________________________________________________________________________________
__________________________________________________________________________________
______________________________________________________________________________
Activity 2. Zumba Time/Dancercise Time!
Directions: Make a healthy lifestyle routine with your family by doing Zumba or any
dancercise daily.
Rubrics
Exemplary Satisfactory Fair Poor
(5 points) (4 points) (3 points) (2 points)
The
The The beginning The dance/rou-
dance/rou-
dance/routine the ending of tine does not con-
Steps of the tine contains
contains 2 of the dance/ tain a visible be-
Dance a visible be-
the 3 separate routine is the ginning, middle,
ginning, mid-
parts. same. and ending.
dle, and end.
Synchroni- The group seldom
The group The group per- The group per-
zation performs the
performs the forms the forms the
same movements
10
same move- same move- same move- at the same time.
ments all of ments most of ments most of It appears the
the time. It is the time. It is the time. It ap- group did not
very apparent apparent they pears the spend much time
they have re- have re- group did rehearsing.
hearsed. hearsed. spend time re-
hearsing.
Movements Movements
Movements Movements are
are always in are sometimes
Steady Beat are in time seldom in time
time with the in time with
with the beat with the beat of
beat of the the beat of the
of the music. the music.
music. music.
Movements
were low im- Movements Movements
The movement
pact and were low im- were tool high
was too high-im-
rhythmic to pact and impact and
pact for the vary-
safely in- rhythmic to rhythmic to
ing fitness levels
crease blood safely increase safely increase
Physical of the partici-
flow. A blood flow. A blood flow. A
movements pants. Used un-
proper form proper form of proper form of
appropriated
of exercise exercise was exercise was
movement and
was exhib- exhibited, but exhibited, but
did not identify
ited, and ap- applicable applicable
applicable mus-
plicable mus- muscles were muscles were
cles.
cles were not identified. not identified.
identified.
Name:
Grade and Section:
Link:
Assessment Rubrics
Exemplary Satisfactory Fair Poor
Criteria
(5 points) (4 points) (3 points) (2 points)
Steps of the
Dance
Synchroni-
zation
Steady Beat
Physical
movements
Total
A. Multiple Choice
Directions: Encircle the letter of the best answer.
11
1. These are variables in your lifestyle that may lead to certain diseases.
a. Gadgets c. Unhealthy Foods
b. Risk Factor d. Poor Physical activities
2. The following are the health benefits of active participation in sports and rec-
reational activities.
a. Improved quality of life
b. Road map to good health and longevity
b. Acquiring chronic or long-term diseases.
d. Lower blood pressure, reduced arthritis pain, weight loss, and lowered
risk of diabetes, certain cancers, osteoporosis, and cardiovascular
deceases
3. A general state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations, and daily activities.
a. Coordination c. Fitness
b. Agility d. Balance Diet
4. This kind of deceases that is non-transmitted from one person to another,
this kind of deceases comes from an unhealthy lifestyle.
a. Cardiovascular diseases c. Communicable deceases
b. Non-communicable deceases d. Chronic respiratory diseases
5. It is the way of individual life his/her life.
a. Habit c. Lifestyle
b. Physical Exercise d. Life decisions
6. It is a rough measure of body composition that is useful for classifying the
health risks of body weight.
a. Body Mass Index c. Height
b. Weight d. Body structure
7. The following are the components of physical fitness, except.
a. Cardiovascular endurance c. Coordination
b. Balance Diet d. Agility
8. These are activities held during one’s leisure time. Their purpose is to re-
fresh oneself by doing activities that are considered by an individual as en-
joyable.
c. Sports activities c. Physical Activities
d. Indoor activities d. Recreational Activities
9. It contributes directly to obesity, heart disease, diabetes, cancer, and other
health problems.
a. Poor food choice c. Poor physical activity
b. Bad habits d. Gadgets
B. Directions. Identify the different classifications of weight management. For
items 10-12, please refer to the following choices.
I. Weight Gain
II. Weight Loss
III. Weight Maintain
10. Energy consumed is less than energy expended.
a. I b. II c. III
11. Physical exertion is the same with food intake
a. I b. II c. III
12
12. Energy consumed is greater than energy expended.
a. I b. II c. III
C. Directions. Identify some components of physical fitness. For items 13-15,
please refer to the following choices.
I. Cardiovascular endurance
II. Agility
III. Coordination
13. The ability to start (or accelerate), stop (or decelerate and stabilize), and
change direction quickly while maintaining posture.
a. I b. II c. III
14. The ability of the heart, lungs, and blood vessels to deliver oxygen to your
body tissues.
a. I b. II c. III
15. The ability to perform complex motor skills with a smooth, flow of motion.
a. I b. II c. III
References
Physical Education 10- Learning Materials
https://extension.umd.edu/sites/extension.umd.edu/files/_docs/pro-
grams/4-H/UFC%20Jump%20Rope%20Pre-Post.pdf
https://en.wikipedia.org/wiki/Weight_management
https://www.webmd.com/diet/obesity/healthy-weight
https://www.slideshare.net/ronalynconcordia/physical-education-10-learn-
ing-material
https://www.slideshare.net/MaykYam1/pe10-lm-u3
http://www.gov.pe.ca/photos/original/eecd_physed10.pdf
15. A 15. C
14. C 14. A
13. B 13. B
12. A 12. A
11. D 11. C
10. C 10. B
9. C 9. A
8. A 8. D
7. B 7. B
6. A 6. A
5. C 5. C
4. A 4. B
3. B 3. B
2. D 2. C
1. A 1. D
Pre-Test Post Test
13
