LIFESTYLE AND WEIGHT
MANAGEMENT
(PHYSICAL ACTIVITY AND EATING HABITS)
Objectives
At the end of the lesson, the student should be
able to:
• Identify physical Activities, Exercises, and
eating habits,
• Determine the risk factors related to lifestyle
diseases and,
• Create a meditative dance related to yoga
poses through a multimedia presentation.
What is Fitness?
What is Fitness?
One's ability to execute daily activities with
optimal performance, endurance, and
strength with the management of disease,
fatigue, and stress and reduced sedentary
behavior.
What is Physical Fitness?
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. Being efficient
means doing daily activities with the least
effort possible.
Components of Physical Fitness
Health-Related Component Skill-Related Components
Cardiovascular Endurance Agility
Muscular Strength Balance
Muscular endurance Coordination
Flexibility Reaction Time
Body Composition Power and Speed
Health Related Fitness
It refers to the ability to perform daily
physical tasks associated with the disease
prevention and functional wealth.
Skill Related Fitness
It refers to the ability of the human body to
perform physical tasks efficiently for a
specific sport.
Fitness Assessment
It refers to a series of measurements and
tests the will help identify the status of one’s
physical fitness.
Body Mass Index
is one of the most demanding fitness
assessment tests because in most of all the
fields in different professions they use this as
part of the physical examination to assess if
the person is healthy or not.
How can you assess your
body composition?
Body Mass Index
Test Details
It is one of the tools in
determining the body’s Equipment:
composition. BMI is 1. Weighing Scale
calculated by taking a 2. Tape measure or meter
person’s weight and stick for height
dividing by height
squared.
Metric BMI FORMULA:
Rating BMI
Weight in Kilogram Underweight <18. 5
Height in Meter Squared
Healthy Range 18.5-24.9
Overweight 25-29.9
Obese >30
Waist-to-Hips Ratio (WHR)
Test Details
It is the ratio of the
Equipment:
circumference of the
waist to that of the hips. Tailors tape measure is
the most convenient and is
very accessible to use for
the test.
Formula:
Rating Men Women
Waist Measurement High Risk >1.0 >.85
Hip Measurement Moderate .90-1.0 .80-.85
Risk
Low Risk <.90 <.80
Lifestyle
Diseases
Risk Factors
1. Family History of premature heart disease
2. Cigarette smoking
3. Alcohol use
4. Physical Inactivity
5. Unhealthy diet
Healthful EatingHabits
1. Plain midly flavored foods cooked in
moderate amount of fats or oils.
2. A glass of milk to meet the calciu, protein, and
vitamin B daily.
3. A good daily breakfast composed of body-
building, energy giving, and body regulating
foods,
Healthful EatingHabits
4. Foods fortified with vitamins A or beta-
carotene, C and, minerals like iron and iodine.
5. Nutritious school snacks and lunch.
Nutritional Guidelines for Healthful Eating
Habits
1. Eat a variety food every day.
2. Maintain children’s normal growth through
proper diet and monitor their growth regularly.
3. Consume fish, lean meat, poultry and dried
beans.
4. Eat more vegetables and root crops.
5. Eat variety of food cooked inedible or cooking
oil.
Nutritional Guidelines for Healthful Eating
Habits
6. Consume milk, milk products and other food
rich in calcium.
7. Use iodize salt but avoid excessive intake of
salty foods.
8. Eat clean and safety foods.
9. Avoid drinking alcoholic beverages.
Diet and Nutrition
Meals Specific Foods Approximate
Eaten Calories
Breakfast:
Lunch:
Dinner:
Snacks:
