UNIT II: PHYSICAL EDUCATION (GRADE 10)
Active WEEK 1:
Recreatio
n (Fitness)
n e s s h a b i ts a nd
reflect on your fit
y s ic a l a c t i v i t i e s,
ph
q u e n c y o f y o u r
determine the fre p h y s i c a l a nd
ti o n i n var i ou s
pa r ti c i p a
s s a c t i v i t i e s , a nd
fitne
t y l e h a b i ts a nd
y z e c u r r e n t li fes
ana l n e c e s s ar y for
r m i n e c h ang e s
help d e te
lt h a n d w e l l n es s.
future hea
ARE YOU
LIVING
A HEALTHY
WELLNESS LIFESTYLE QUESTIONNAIRE
5 4 2
3 1
How often do you do these activities: (Always (Nearly
(Often)
(Seldom
(Never)
) Always) )
1. I participate in vigorous aerobic activity
for 20 minutes, 3x a day.
2. I maintain my recommended body
weight.
3. I eat regular meals that include a wide
variety of food daily.
4. I regularly avoid snacks, especially
those in high calories and fat.
5. I perform effective stress management
techniques.
6. I spend most of my leisure time in
wholesome recreational activities.
4
5 3 2 1
How often do you do these activities: (Always)
(Nearly
(Often) (Seldom) (Never)
Always)
7. I can work out emotional problems
without turning to alcohol or violent
behavior.
8. I associate with people who have
positive attitude about life.
9. I avoid being alone in public places and
staying out until midnight.
10. I support community efforts to
minimize pollution.
11. I participate in recycling programs in
the community.
Score Rating Description
Your answer shows that you are aware of
Above
Excellent the importance of this category to your
8
health and wellness.
Your health practices in this area are good,
4 to 7 Good but you have room for improvement.
Your health risks are showing.
You may be taking serious and
unnecessary risks with your health.
Perhaps you are not aware of the risks or
Below Needs
what to do about them.
3 Improvement Most likely you need additional
information and help in deciding how to
successfully make the changes you desire.
ARE YOU INTO…? YES NO
Walking/Jogging
Biking
Hip hop dancing
Playing badminton
Playing volleyball/basketball
Swimming
Strength Training
Ballroom dancing
Hiking
Yoga exercises
Zumba exercise
Malling
Walking / Jogging
Biking
Hip-hop Dancing
Playing Badminton
Playing Volleyball
and Basketball
Swimming
Strength Training
Ballroom Dancing
Hiking
Yoga Exercises
Zumba Exercise
Malling
ARE YOU INTO…?
Walking/Jogging
Biking
Hip-hop Dancing
Playing Badminton
Playing Volleyball/Basketball
Swimming
Strength Training
Ballroom dancing
Hiking
Yoga exercises
Zumba exercise
Malling
Recreation and leisure
are what people choose
to do in their free time.
Leisure time is any free
time that can be used to
pursue personal
interests.
Recreation is an
individual’s preferred
pleasurable and enjoyable
activities in which they
engage during leisure
time.
Recreation
al Activities
Sedenta
Active
ry
Examples: Examples:
knitting, chess, walking, skiing,
playing musical dancing, bowling,
instruments, or social hiking, rock climbing,
networking in person boating, bicycling,
or on the computer weightlifting
BENEFITS OF
RECREATIONAL ACTIVITIES
Enhances personal growth.
Helps to build self-esteem and confidence.
Reduces tension and anxiety.
Encourages spiritual renewal and personal
growth.
Increases mental relaxation.
Generates a general sense of well being.
Teaches positive conflict resolution skills.
Provides alternatives to self-destructive
behaviors.
CHECK YOUR
UNDERSTANDING
Are you aware of your family’s health history
and lifestyle factors that may have negative
effects to your health and fitness?
Do you accumulate at least 30 minutes
moderate intensity physical activity five (5)
days per week?
Do you make a constant and deliberate effort to
stay healthy and achieve the highest potential
for well-being?
Physical Fitness
Components
Physical
The ability of the individual
Fitness
to carry out daily tasks
with vigor and alertness
without undo fatigue.
Health Related Fitness
Exercise activities that you do
to try to improve your
physical health and
stay healthy.
Skill Related Fitness
Consists of fitness
components that are important to
succeed in skillful activities and
athletic events and may not be as
crucial to improve health.
HEALTH RELATED
FITNESS COMPONENTS
1. BODY COMPOSITION is the ratio
of lean body mass to body fat.
2. CARDIOVASCULAR ENDURANCE
is the ability to continue training
the cardiovascular system for a
period longer than twenty
minutes (on average).
3. FLEXIBILITY is the ability of a joint
to move through a full range of
motion.
4. MUSCULAR STRENGTH and
ENDURANCE is the ability of a muscle
to generate force against physical
objects. In the fitness world, this
typically refers to how much weight
you can lift for different strength
training exercises.
SKILL RELATED
FITNESS COMPONENTS
1. POWER the amount of force
the muscle can exert.
2. REACTION TIME the ability to
respond quickly to a stimuli.
3. SPEED the amount of time it
takes for the body to perform
tasks.
4. AGILITY is the ability to rapidly
and accurately change the direction
of the whole body in space.
5. BALANCE the ability to maintain
equilibrium while stationary or
moving.
6. COORDINATION the ability to use
the senses and body parts in order
to perform motor tasks smoothly
and accurately.
HEALTHY LIFESTYLE
GUIDELINES
Accumulate 20-30 minutes of moderate to
intense physical activity on most days of the
week.
Eat a healthy breakfast every day.
Get 7 to 8 hours of sleep per night.
Eat a healthy diet that is rich in whole-
wheat grains, fruits, and vegetables and
low in saturated and trans fats.
Be aware of your surroundings and
always take personal safety measures.
Manage stress effectively.
Perform simple flexibility exercise
involving all joints of the body.
Do not use tobacco in any form
and avoid secondhand smoke.
Maintain your recommended
body weight through adequate
nutrition and exercise.
Weight Loss Strategies
Do not serve more food than you should eat.
Incorporate exercise into the program.
Try “junior size” instead of “super-size”.
Cut unnecessary items from your diet.
Eat slowly and at the table only.
Make a commitment to change.
Avoid automatic eating.
Think positive.
Stay busy.
CHECK YOUR
UNDERSTANDING
How many of these strategies do you use to
help maintain your recommended body weight?
Do you feel that any of these strategies help
you manage body weight more effectively? If so,
explain why?
What did you realize after learning the different
weight loss strategies?
RANKING YOUR LIFESTYLE
RANKING YOUR LIFESTYLE
WARRIOR ELITE MASTER GRANDMASTER
EPIC LEGEND MYTHIC
To keep fit and healthy, you should… My Rank
Get 7 to 8 hours of sleep per night.
Drink lots of water (at least 8 glasses)
Exercise of play sports regularly
Accumulate 20-30 minutes of moderate
intense physical activity on most days
of the week.
Eat a healthy diet that is rich in whole-
wheat grains, fruits, and vegetables and
low in saturated and trans fats.
Manage stress effectively.
Maintain your recommended body
weight through adequate nutrition and
exercise.
REMEMBER!
The true measure of your understanding
of the concepts active recreation,
fitness, and a healthy lifestyle is your
capacity to apply it into your
experiences in real life.
Reading more about health, fitness and
wellness, specifically on lifestyle and
weight management, at the same time,
keeping yourself engaged in such
activities, will probably make you
physically fit and a more healthy
THANK YOU
FOR LISTENING!
