Healthy Lifestyle and Weight Management - Physical Education 10

• HEALTH - Is a state complete physical, metal, and social well-being and not merely the absence of disease of infirmity.

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• LIFESTYLE - It is the interests, opinions, behaviors, and behavioral orientations of an individual, group or even culture.

  • Lifestyle is a combination of
    determining intangible or tangible
    factors.

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• HEALTHY LIFESTYLE - Is a way of living that lowers the risk of being seriously ill or dying early.

• GOOD HEALTH - Is not just the absence of disease or illness, it is a state of complete physical, mental and social wellbeing.

• NUTRITION - The process of taking in food and using it for growth, metabolism, and repair.

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CARBOHYDRATE - Made up of carbon, hydrogen, and oxygen known as starches and sugar.

• Main source of energy
• Supplies cells with glucose and
  glycogen

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FATS - Also supplies the majority of energy of the body.

• Stored in a specialized cell called adipose tissue.
• Does not supply energy as fast as
  carbohydrates

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Types of fat sources

• Saturated - Fats from animals, coconuts, and palm oil, are believed to be related to atherosclerosis and cardiovascular diseases and excessive amounts should be avoided.
• Unsaturated - Fats from plants and vegetables

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• PROTEIN - Essential to the body for physical growth

  • Repair of body tissues

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• VITAMINS - Essential to the body, as part of enzymes and coenzymes in the metabolism of carbohydrates and fats

  • Not a direct source of energy.
  • Involved in the formation of red
    blood cells and bones

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TYPES OF VITAMINS

• Water soluble
• Fat soluble
  • Vitamin B – important for the release of energy from food
  • Vitamin A – for healthy eyes, protects against night blindness
  • Vitamin D – helps build calcium and phosphorus in the bones and assist in absorbing calcium
  • Vitamin E – better athletic performance specially in aerobic endurance
  • Vitamin K – important for the clotting and coagulation of the blood in cuts or any incisions in the skin

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RISKS FACTORS RELATED TO LIFESTYLE DISEASES

• Family history of premature heart disease
• Cigarette smoking
• Alcohol use
• Physical inactivity
• Unhealthy diet

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Common lifestyle diseases

High blood pressure - It is also known as hypertension. It may increase your risk of heart failure

1. High blood Cholesterol - This can lead to plaque in arteries which may also cause the risk of heart attack.
2. Diabetes - It means that you have too much glucose in your blood that may lead to serious health problem.

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LIFE STYLE DISEASES - Are non-communicable diseases related to unhealthy lifestyle and unbalanced diet.

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FOOD AND NUTRITION RESEARCH INSTITUTE-DOST:

• Urbanization
• Popularity of convenience food
• Decline of physical activities
• Increase in levels of smoking and stress

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OVERWEIGHT AND OBESITY

• Are terms that refer to body weight that is greater than what is considered normal or healthy for a certain height.
• Overweight is generally due to extra body fat
• It may also be due to extra muscle, bones, or water. People who have obesity usually have too much body fat.

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CAUSES OF OBESITY AND OVERWEIGHT

• Increased intake of energy-dense food that are high in fat and sugars.
• An increases in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

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COMMON CONSEQEUNCES OF OVERWEIGHT AND OBESITY

1. Cardiovascular diseases
2. Diabetes
3. Musculoskeletal disorder (osteoarthritis) iv.
4. Some cancers (endo, breast, ovarian, prostate, liver, gallbladder, kidney, and colon.)

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NUTRITIONAL PROBLEMS OF ADOLESCENT

• Malnutrition – any condition with a person nutrient is inadequate or unbalance.
• Underweight – a weight that is below the desirable body weight
• Overweight – a weight that is higher than the desirable body weight

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EATING DISORDER - An emotional problem that leads to harmful changes in eating patterns

1. Anorexia Nervosa - Starving oneself
2. Bulimia - Stuffing oneself and trying to get right the food in the body right away
3. Binge-eating disorder - Person who frequently stuffs oneself with food that he/she cannot control eating too much food

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• ACTIVE RECRATION - Are activities that are vigorous enough to get your heart to beat faster are forms of active recreating.

  • Leisure time physical activity undertaken outside o structures competition

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• PHYSICAL ACTIVITY/EXERCISE:

  • Involve muscle contraction and improves physical fitness/health
  • Can improve your health and reduce the risk of developing several diseases.

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BENEFITS OF EXERCISES:

• Improve body composition
• Improves blood circulation
• Relieves tension and stress
• Provide enjoyment and fun
• Improves strength and endurance
• Relieve insomnia
• Work become more easier

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PARTS OF EXERCISE:

1. Stretching
2. Warm up
3. Workout /load
4. Cool down

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PRINCIPLES OF EXERCISE

1. Specificity - Refers to the specific type of exercise
2. Overload - Refers to the amount of exercise needed to enhance fitness
3. Progression - Refers to the gradual increase of load
4. Frequency - Refers how often training should take
5. Intensity - Refers to challenging and difficult exercises

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FITT PRINCIPLES AND REST

• Frequency – refers to the frequency of exercise undertaken or how often you exercise
• Intensity – refers to the intensity of exercises under taken.
• Time – refers to the time you spend exercising
• Type – refers to the type of exercise
• Rest – important because it is equal part of the process

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YOGA

• The physical, mental and spiritual practice which originated in ancient India with a view to attain true peace of mind.
• One of the oldest forms of healing therapy

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VINYASA YOGA

• Flowing movement linked with the breath
• Gives a cardiovascular workout

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Types of Vinyasa yoga:

1. Mountain pose
2. Half lift
3. Forward fold
4. Child pose

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