PHYSICAL EDUCATION AND HEALTH 1

HANDOUTS

LESSON 1: EXERCISE, EAT AND EXCEL!

2. Domestic – These are the activities you do at home. Washing
Physical Fitness as Defined clothes and dishes, gardening, carpentry, baking or cleaning the
house.
A person who is free from illnesses and can do physical 3. Transportation – These are the activities that involves travelling.
or sports activities and still has an extra energy to do more Riding a jeepney, tricycle, motorcycle, or bikes.
activities is considered to be physically fit. Physical fitness is a 4. Leisure Time – These are the activities you do during
combination of health fitness and body fitness. Health fitness recreational activities. Playing, swimming, hiking or craft making.
refers to your body’s ability to fight off diseases. Body fitness, on
the other hand, is refers to the ability to do strenuous physical or Exercise according to a study by Buckworth and Dishman, is the
sports activities without getting tired easily. It is not enough for “planned, structured, repetitive bodily movements that someone
someone to only look good and feel good in order to be called engages in for the purpose of improving or maintaining physical
physically fit. An individual should also take into consideration his fitness or health.
kind of lifestyle including the food he takes every day because it
can lead him to better health. Aerobic, Muscle-strengthening, and Bone-strengthening
Activity
Health Related Fitness
This is primarily associated with disease prevention Aerobic
and functional health. Participating in regular health-related Aerobic activities, also called endurance activities, are physical
fitness helps you control your weight, prevents diseases and activities in which people move their large muscles in a rhythmic
illness, improves mood, boosts energy and promotes better manner for a sustained period.
sleep.
Muscle-Strengthening Activity
Health Related Fitness Components This kind of activity, which includes resistance training and lifting
1. Body Composition – The combination of all the tissues that weights, causes the body’s muscles to work or hold against an
make up the body such as bones, muscles, organs and body fat. applied force or weight.
2. Cardiovascular Endurance – The ability of the heart, lungs,
blood vessels, and blood to work efficiently and to supply the Bone-Strengthening Activity
body with oxygen. This kind of activity (sometimes called weight-bearing or weight-
3. Flexibility – The ability to use your joints fully through a wide loading activity) produces a force on the bones that promotes
range of motion. bone growth and strength.
4. Muscular Endurance – The ability to use muscles for a long
period of time without tiring. Barriers to Physical Activities
5. Muscular Strength – The ability of the muscles to lift a heavy We understand the benefits of physical activities to our
weight or exert a lot of force one time. health specially our body but there are circumstances when we
become lazy in performing physical activities. Below are some of
Skills Related Fitness Components the barriers that hinder us to do physical activities:
1. Agility – The ability to change body positions quickly and keep
the body under control when moving. 1. Lack of time
2. Balance – The ability to keep the body in a steady position 2. Social Support
while standing and moving. 3. Lack of Energy
3. Coordination – The ability of the body parts to work together 4. Lack of Motivation
when you perform an activity. 5. Fear of Injury
4. Power – The ability to combine strength with speed while 6. Lack of Skill
moving. 7. High Costs and Lack of Facilities
5. Reaction Time – The ability to move quickly once a signal to 8. Weather Conditions
start moving is received.
6. Speed – The ability to move all or a part of the body quickly. Eating Habits
The term eating habits (or food habits) refers to why
Physical Activity and Exercise and how people eat, which foods they eat, and with whom they
eat, as well as the ways people obtain, store, use, and discard
Activities done by the skeletal muscles that utilize energy is food. Individual, social, cultural, religious, economic,
called environmental, and political factors all influence people's eating
Physical Activity. Activities you are doing at home or in school habits.
are considered to be physical activity.
Influences on Food Choices
It is classified into 4 domains: occupational, domestic, There are many factors that determine what foods a
transportation, and leisure time. person eats. In addition to personal preferences, there are
cultural, social, religious, economic, environmental, and even
1. Occupational – These are the activities you do at your work political factors.
place. Lifting computers and books, going your friend’s desk or
preparing lunch at the pantry. Individual Preferences.
 Every individual has unique likes and dislikes
concerning foods. These preferences develop overtime, and are
influenced by personal experiences such as encouragement to
eat, exposure to a food, family customs and rituals, advertising,
and personal values.

Cultural Influences.
A cultural group provides guidelines regarding
acceptable foods, food combinations, eating patterns, and eating
behaviors. Compliance with these guidelines creates a sense of
identity and belonging for the individual.

Social Influences.
Members of a social group depend on each other, share
a common culture, and influence each other's behaviors and
values. A person's membership in particular peer, work, or
community groups impacts food behaviors.

Religious Influences.
Religious proscriptions range from a few to many, from
relaxed to highly restrictive. This will affect a follower's food
choices and behaviors.

Economic Influences.
Money, values, and consumer skills all affect what a
person purchases. The price of a food, however, is not an indicator
of its nutritional value. Cost is a complex combination of a food's
availability, status, and demand.

Environmental Influences.
The influence of the environment on food habits derives
from a composite of ecological and social factors. Foods that are
commonly and easily grown within a specific region frequently
become a part of the local cuisine.

Political Influences.
Political factors also influence food availability and
trends. Food laws and trade agreements affect what is available
within and across countries, and also affect food prices. Food
labeling laws determine what consumers know about the food they
purchase.
Eating habits are thus the result of both external factors,
such as politics, and internal factors, such as values. These habits
are formed, and may change, over a person's lifetime.

Body Mass Index (BMI)

Formula for Computing Body Mass Index

Weight (in kilogram)

Height (in meters)2

Example: 30 = 30 = 20.83
(Normal) (1.20)2 1.44

Reference/s: DepEd Module in HOPE 1

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