Physical Education 10 – Lifestyle, Weight Management & Nutrition

Vocabulary flashcards covering lifestyle, weight management, exercise guidelines, benefits, injury prevention, and nutrition from the PE 10 lecture.

Lifestyle

The typical pattern of an individual’s daily behaviors, including routines, habits, and choices that influence health risk.

Risk Factor

A variable in one’s lifestyle (or biology) that increases the likelihood of developing disease or injury.

Non-Communicable Disease (NCD)

A chronic disease that is not transmitted person-to-person; e.g., cardiovascular disease, cancer, chronic respiratory disease, diabetes.

Cardiovascular Disease

Disorders of the heart and blood vessels, such as hypertension and heart enlargement.

Chronic Respiratory Disease

Long-lasting disorders of the airways, e.g., chronic obstructive pulmonary disease (COPD) and asthma.

Body Mass Index (BMI)

A screening tool that relates weight (kg) to height (m²) to classify underweight, normal weight, overweight, and obesity.

BMI Formula (Metric)

BMI = weight (kg) ÷ height (m)².

Overweight (BMI 25.0–29.9)

BMI category indicating excess body weight relative to height but below the obesity threshold.

Obesity Class I

BMI 30.0–34.9; moderate obesity associated with increased health risks.

Recreational Activity

An enjoyable activity performed during leisure time for refreshment and relaxation.

Active Recreational Activity (ARA)

Leisure activity requiring higher energy expenditure than usual and recommended for health promotion.

Moderate Physical Activity

Activity that expends ~150 kcal/day, such as brisk walking or easy cycling.

Moderate Exercise Program

20–60 min cardiorespiratory exercise 3–5 days/wk plus strength & stretching 2–3 days/wk.

Vigorous Exercise Program

Higher-intensity cardio 20–60 min 3–5 days/wk, interval strength 3–4 days/wk, and additional strength 3–5 days/wk.

FITT Formula

Guideline for designing workouts: Frequency, Intensity, Time, and Type.

Frequency (FITT)

How often training sessions occur, typically counted per week.

Intensity (FITT)

How hard the effort is, expressed relative to maximal ability (e.g., % of max heart rate).

Time (FITT)

How long a workout or training session lasts, including warm-up and cool-down.

Type (FITT)

The specific mode or kind of physical activity performed.

Health Benefits of Activity

Improved longevity, quality of life, lower blood pressure, weight control, reduced risk of chronic diseases.

Physical Benefits of Activity

Skill improvement, relaxation, rest, and revitalization.

Social Benefits of Activity

Family bonding, new friendships, stronger social networks, community identity.

Mental & Emotional Benefits

Stress relief, higher self-esteem, sense of achievement, lower risk of depression and anxiety.

Acute (Traumatic) Injury

Sudden injury from a specific event, e.g., ankle sprain in badminton or concussion in football.

Overuse (Cumulative) Injury

Damage from repeated stress without adequate recovery, e.g., tennis elbow, tendinitis.

Injury Prevention Basics

Use proper equipment, warm-up, cool-down, maintain fitness, and follow correct technique.

Modifying Eating Habits

Planning and adhering to small or major dietary changes (e.g., more fruits) to reduce disease risk.

Food Pyramid

Visual guide showing daily proportions of food groups for balanced nutrition.

Grains (Base Level)

6–11 servings/day of whole grains providing carbohydrates, fiber, B vitamins.

Fats, Oils & Sweets (Top Level)

Use sparingly; limit saturated fats and added sugars to prevent health problems.