MAPEH 10 PHYSICAL EDUCATION

1. UNIT I. PHYSICAL EDUCATION
10 ACTIVE RECREATION
What is 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.
Risk factors
•variables in lifestyle that may lead to certain diseases.
Modifiable (can be change) Non-Modifiable
Eating habits/Nutrition
Health habits
Body Weight
Physical Activity
Age
Genetics/Heredity
Physical Make-up
Other variables/risk factor
Hypertension / high blood pressure Overweight and obesity Excess body fat
High levels of stress Lack of exercise and sedentary lifestyle Smoking and alcohol consumption
Non-communicable Diseases (NCDs)
• certain diseases that can shorten your lifespan which is brought by an unhealthy lifestyle
• a.k.a. chronic diseases
• long duration, and are generally of slow progression.

2. The four main types of NCDs
1. Cardiovascular diseases (like enlargement of the heart and hypertension)
2. Cancer
3. Chronic respiratory diseases (such as chronic obstructed pulmonary disease and asthma)
4. Diabetes.
Weight Management
Energy Consumption  is the amount of energy you take in through food.
Energy Expenditure  is the amount of energy you spend through physical activity.
Weight Gain  energy consumed is greater than energy expended food intake > physical exertion
Weight Loss  energy consumed is less than energy expended food intake < physical exertion
Weight Maintenance  energy consumed equals energy expended food intake = physical exertion
Body Mass Index (BMI).
 It is a rough measure of body composition that is used 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.
 If BMI is high, the risk of arthritis, diabetes, hypertension, cancer, and other disorders increases
Common tips in weight management (weight loss)
1. Including fruits and vegetables in meals 2. Reducing intake of sweets
2. 3. Preparing meals in a healthier way 4. Decreasing portion sizes

3. Modifying Eating Habits Factors that affect our eating habits.
Convenience is only one factor that drives food choices.
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.
ACTIVE RECREATIONAL ACTIVITIES
Recreation is a means of relaxing the mind and the body. It is important for a person to engage in an activity that relieves day-to-
day tension. Recreation is for everybody, for it is a universal need of people.
Recreational activities are held during one’s leisure. Their objective is revitalize all the different aspects of the life, physical,
mental, social, and emotional aspects of the individual. All activities are held for self-satisfaction and enjoyment.
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 these activities make you exert more effort than what you
usually do. (Sports and Athletic activities)

4. BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL ACTIVITIES
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