The document outlines guidelines for a healthy lifestyle, emphasizing the importance of physical activity, proper nutrition, and stress management while also discussing weight loss strategies and the health risks associated with obesity. It highlights the benefits of recreational activities, particularly walking, and provides exercise safety guidelines along with common myths about weight training. Additionally, the document covers various forms of exercise and their advantages, such as yoga, while cautioning against negative eating behaviors and promoting a positive mindset towards health changes.

1. SECOND QUARTER
PHYSICAL EDUCATION
10

2. HEALTHY LIFESTYLE
GUIDELINES

3. 1. Accumulate 20-30
minutes of moderately
intense physical activity
on most days of the
week.

4. 2. Eat a healthy
breakfast
everyday.

5. 3. Manage Stress
Effectively

6. 4. Get 7 to 8 Hours
of Sleep Per-Night.

7. 5. Perform simple
flexibility exercises
involving all joints of
the body.

8. 6. Eat a healthy diet that
is rich in whole-wheat
grains, fruits, and
vegetables and is low in
saturated and trans fats.

9. 7. Do not use tobacco in
any form and avoid
second hand smoke.

10. 8. Maintain your
recommended body weight
through adequate nutrition
and exercise.

11. 9. Have at least one close
friend or relative in whom
you can confide in and to
whom you can express
your feelings openly.

12. 10. Be aware of your
surroundings and take
personal safety
measures at all times.

13. WEIGHT LOSS
STRATEGIES

14. Make a commitment to change.
You must accept that you have a
problem and decide by yourself
whether you really wanted to
change.

15. Incorporate exercise into the
program. Choosing enjoyable
activities, places, time,
equipment, and friends to work
out with will help you get
motivated.

16. Avoid automatic eating. Many
people associate certain daily
activities with eating, for example
cooking, watching television, or
reading. Most foods consumed in
these situations lack nutritional
value or are high in sugar and fat.

17. Stay busy. People tend to
eat more when they sit
around and do nothing.

18. Try “junior size” instead of “super
size”.
People who are served larger
portions eat more, whether they
are hungry or not. Use smaller
plates, bowls, cups, and glasses.

19. Eat slowly and at the table only.
Eating at the table encourages
people to take time out to eat and
deters snacking between meals.
After eating do not sit around the
table but rather, clean up and put
away the food to avoid snacking.

20. Cut unnecessary items from
your diet. Substituting water
for a daily can of soda would
cut calories from your diet.

21. Do not serve more food than
you should eat. Measure food
in portions and keep serving
dishes away from the table.

22. Think positive. Avoid negative
thoughts about how difficult
changing past behaviors might be.
Instead think of the benefits you will
reap, such as feeling, looking, and
functioning better, plus enjoying
better health and improving the
quality of life.

23. Readings:
Overweight Versus Obesity
Overweight and obesity are not
the same thing. Many overweight
people (who weigh about 10 to 20
pounds over the recommended
weight) are not obese.

24. People with excessive body fat who
have type 2 diabetes and other
cardiovascular risk factors (elevated
blood lipids, high blood pressure,
physical inactivity, and poor eating
habits) benefit from losing weight.

25. People who have a few extra pounds
of weight but are otherwise healthy
and physically active, exercise
regularly, and eat a healthy diet, may
not be at higher risk for early death.
Such is not the case, however with
obese individuals.

26. Research indicates that
individuals who are 30 or more
pounds overweight during
middle age lose about 7 years of
life, whereas being 10 to 20
pounds overweight decreases
the lifespan by about 3 years.

27. Obesity (BMI greater than
45) at a young age
nonetheless, may cut up to
20 years off one’s life.

28. Individuals at recommended
body weight are able to
participate in a wide variety of
moderate-to-vigorous activities
without functional limitations.

29. These people have the
freedom to enjoy most of life’s
recreational activities to the
fullest of their potentials.

30. Excessive body weight does not
afford an individual the fitness
level to enjoy many lifetime
fitness activities such as
basketball, soccer, mountain
climbing, hiking or surfing.

31. Maintaining high fitness and the
recommended body weight gives
a person a degree of
independence throughout life
that most people in the
developed nations no longer
enjoy.

32. HEALTH CONSEQUENCES OF
EXCESSIVE BODY WEIGHT

33. Being overweight or obese increases the risk for:
High blood pressure type 2 diabetes congestive
heart failure obstructive sleep apnea and
respiratory problems poor female reproductive
health (menstrual irregularities) psychological
disorders (depression, eating disorders,
distorted body image, and low self-esteem}
shortened life expectancy decreased quality of
life gallbladder diseases stroke gout.

34. EATING
DISORDERS

35. Eating disorders are illnesses
that involve crucial disturbances
in eating behaviors thought to
stem from some environmental
pressures.

36. Disorders are characterized by
an intense fear of becoming
fat, which does not disappear
even when the person is losing
weight in extreme amounts.
Take a look at the following
eating disorders:

37. Anorexia nervosa – an eating
disorder characterized by self-
imposed starvation to lose and
maintain very low body weight due
to a false/distorted perception of
being fat.

38. Bulimia nervosa – an eating disorder
characterized by a pattern of binge
eating and purging in an attempt to lose
weight and/or maintain low body
weight.

39. Binge-eating disorder – an eating
disorder characterized by uncontrollable
episodes of eating excessive amounts of
food within a relatively short time.

40. Emotional eating – the
consumption of large
quantities of food to
suppress negative
emotions.

41. Benefits of
Recreational
Activities:

42. enhances personal growth
helps to build self-esteem and
confidence
reduces tension and anxiety
encourages spiritual renewal and
personal growth

43. increases mental relaxation
generates a general sense of well
being
teaches positive conflict
resolution skills
provides alternatives to self-
destructive behaviors

44. The Good Dose in
Exercise

45. You should increase the dose or
amount of physical activity or
exercise to see changes in your
fitness level. This is the overload
principle, which is guided by the
FITT Principle, composed of the
following:

46. a. Frequency refers to
how often you involve
yourself in regular
physical activity or
exercise.

47. b. Intensity refers to how
hard you should exercise or
the difficulty of your
physical activity.

48. c. Time refers to how
long you should engage
in a specific physical
activity.

49. d. Type refers to the
kind of exercise or
physical activity you
should engage in.

50. What to observe in
doing some physical
exercises

51. Wear appropriate attire
such as rubber shoes,
socks, t-shirts, shorts, and
jogging pants.

52. Warm up first before
performing the different
fitness tests and physical
activities.

53. Follow the buddy system in
performing the fitness
activities. The buddy system is a
partnership between the
person doing the test and the
person administering the test.

54. Check the availability
and accessibility of the
equipment to be used
for the fitness tests.

55. Make sure that the
facility is safe for the
administration of the
test

56. Activity

57. Let’s be
Energized!

59. Fitness
Walking

60. Walking is generally
considered a moderate
physical activity, but it is
effective in promoting
metabolic fitness and overall
health.

61. achieve cardiovascular fitness,
walking must be done intensely
enough to elevate the heart
rate to target zone levels. Take a
look at its health and fitness
benefits:

62. 20 Benefits of Walking
1. helps with weight management
2. accessible to everyone
3. doesn’t require special equipment
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (ldl) cholesterol (the
“bad” cholesterol)
8. raises high-density lipoprotein (hdl) cholesterol (the
“good” cholesterol)
9. lowers blood pressure
10. reduces the risk of some cancers

63. 11. helps reduce risk and/or aids with the
management of type 2 diabetes
12. helps maintains strong bones
13. reduces the risk of heart attack
14. less likely to lead to injuries
15. reduces stress
16. reduces the risk of heart disease
17. you don’t have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue

64. How does
walking
compare to
running?

65. Walking can provide you the same
benefits as a running program.
General health benefits are
acquired from walking. For
cardiovascular benefits, the key is
walking fast enough to get your
heart rate up.

66. What should I
look for in
walking shoes?

67. low heels
flexible sole
lightweight and breathable
fabric
great fit

68. How can I
prevent shin
pain?

69. Painful or aching shins are
very common for new
walkers. It can also be a
problem when increasing
speed or distance.

70. To avoid
aching
shins:

71. increase speed and distance
gradually
wear good, flexible, walking shoes
with a low heel
perform ankle circles and toe points
before and after your walks
stretch your calves and shins well
after your walk.

72. How many calories
are burned when
walking one mile?

73. An average 100
calories per mile. It
varies depending on
the individual, speed,
terrain, etc.

74. What should I eat
before doing a
walking activity?

75. Eat something high in
carbohydrates, whole grain cereal,
whole wheat bread, and banana.
Do not eat anything heavy, fatty,
or that might upset your stomach
(this will be different for each
individual).

76. you eat should be something
you have previously tried, so
you know how to react on it. so
you know how you react to it.
Be sure to drink water during
and after the walk.

77. Answer the
following
questions

78. In what ways can a walking
activity enhance your
health, challenge you, and
provide enjoyment and
social interaction?

79. What fitness
components are
needed when engaging
in a walking activity?

80. Why should you do
a regular walking
activity?

81. Tips to Enjoy your Walking
Routine • Pass the talk test. If
you can’t talk while walking,
you are exercising too hard.
Slow down. • Walk before you
run. Starting a running program
might be painful, and pain is no
fun. Become a walker first.

82. Condition your body with a low-impact
activity and later on you will be better
prepared for higher-impact exercises
such as running. • Wear bright
clothing. Strive to be seen, not part of
an accident scene. • Warm-up before
you walk and cool-down after. •
Change your route. Explore other
walking trails or route in your vicinity. •
Listen while you walk.

83. Listen to your favorite music while
walking to be motivated to finish.
You can use an electronic device to
play music. • Walk with a friend.
Invite a friend or a family member
to join your fitness walking. •
Meditation or prayer. Use your
walking time to meditate or pray. •
Join a walking club.

84. Plan attending a big walking event
like “Walk for a Cause” to add some
excitement and variety to your
walking. • Cross train. Alternate
walking days with biking,
swimming, playing badminton or
other exercise to maintain a healthy
heart.

85. Exercise Safety Guidelines
Select exercises that will involve all
major muscle groups: chest,
shoulders, back, legs, arms, hip, and
trunk.
Select exercises that will strengthen
the core. Use controlled
movements and start with the light-
to moderate resistance.

86. Never lift weights alone. Always
have someone work out with you in
case you need a spotter or help
with an injury.
Warm-up properly before
performing a light-to moderate
intensity aerobic activity (5 to 7
minutes) and some gentle stretches
for a few minutes.

87. .
Maintain proper body
balance that involves good
posture, a stable body
position and correct posture
in seating, lying and other
exercise positions.

88. Breathe naturally. Inhale
during the eccentric phase
(bringing the weight down)
and exhale during the
concentric phase (lifting or
pushing the weight up)

89. At the end of each strength-
training workout, stretch out
for a few minutes to help
your muscles return to their
normal resting length and to
minimize muscle soreness
and risk for injury.

90. Exercise 1:
Neck Stretches

92. Slowly and gently tilt the head laterally.
You may increase the degree of the
stretch by gently pulling with one
hand. You may also turn the head
about 30 degrees to one side and
stretch the neck by raising your head
toward the ceiling. Do not extend your
head backward, instead look straight
forward.

93. Areas Stretched:
Neck flexors and
extensors;
ligaments of the
cervical spine.

94. Exercise 2:
Arms Circles

96. Action:
Gently circle your
arms all the way
around. Conduct the
exercise in both

97. Areas Stretched:
Shoulder muscles
and ligaments.

98. Exercise 3:
Side Stretch

100. Action:
Stand upright, feet separated to
shoulder-width, and hands on your
waist. Now bend the upper body to
the right, with the left arm extends
over the head, towards the right.
Hold the final stretch for a few
seconds. Repeat on the other side.

101. Areas Stretched:
Muscle and
ligaments in the
pelvic region.

102. Exercise 4:
Body
Rotation

104. Action:
Place your arms slightly away
from the body and rotate the
trunk as far as possible, holding
the final position for several
seconds. Conduct the exercise
for both the right and left sides
of the body.

105. Areas Stretched:
Hip, abdominal, chest
back, neck and
shoulder muscles, hip
and spinal ligaments

106. Exercise 5:
Chest
Stretch

108. Action:
Stand opposite your partner about an
arm’s length apart, facing each other.
Place your hands on your partner’s
shoulders. Let your partner do the
same. Bend down together at the waist
without losing hold of each other’s
shoulders until your upper body is a
parallel to the floor. Hold the final
position for a few seconds.

109. Areas Stretched:
Chest (pectoral)
muscles and
shoulder ligaments.

110. Exercise 6:
Shoulder
Hyperextension
Stretch

112. Action:
Have a partner grasp your
arms from behind
by the wrist and slowly
push them upward. Hold
the final position for a few
seconds.

113. Areas Stretched:
Deltoid and pectoral
muscles; ligaments of
the shoulder joint.

114. Exercise 7
Quad Stretch

116. Action:
Lie on your side and move
one foot back by flexing the
knee. Grasp the front of the
lower leg and pull the ankle
toward the gluteal region.
Hold for several seconds.

117. Areas Stretched:
Quadriceps
muscle, Knee and
ankle ligaments

118. Exercise 8:
Heel Cord
Stretch

120. Action:
Stand against the wall or at
the edge of a step and
stretch the heel downward,
alternating legs. Hold the
stretched position for a few
seconds.

121. Areas Stretched:
Heel cord (Achilles
tendon)
Gastrocnemius and
soleus muscles

122. A. Flatten
your Abs

123. Twisting
Crunches

125. Leg
raises

127. B. Strengthen
your Chest
Muscles

128. Push-Up

130. Decline
Push-Up

132. Knee Push-
Up

134. Build your
Lower Body
Strength

135. Walking
Lunge

137. Side
Lunge

139. Tricep
Dip

141. Squat

143. Prone
Hold

145. Myths and Fallacies about
Weight and Strength Training
Myth 1: Females who lift
weights will develop big, bulky,
muscles like those of males.
Myth 2: Muscle can turn to fat
if a person stops lifting weights.

146. Myth 3: Strength training
reduces flexibility. Myth 4:
Strength and weight training
will make you slower and
less coordinated. Myth 5:
Elderly people should avoid
strength training.

147. Myth 6: Weight training is
a good way to improve
cardiovascular fitness.
Myth 7: Strength training
is harmful to the growth
and development of
adolescents.

148. Myth 8: Female muscles will not
develop strength. Myth 9: Strength
training has few benefits for women
and will only detract from their
personal appearance. Myth 10:
Strength training slows down the
aging process of men more than
women.

149. The Many Benefits of Yoga Exercise
It increases respiratory efficiency .
It improves posture and balance.
It increases one’s endurance and
energy.
It improves one’s memory,
concentration, mood and self-
actualization.

150. It decreases anxiety and depression.
It is relaxing. It has slow dynamic and static
movements.
It has a low risk of injuring the muscles and
the ligaments.
It increases one’s flexibility and is good for
muscle toning.
It is the best way to build core strength.
It tests mental endurance and physical
stamina.
It is a good form of meditation.