What is lifestyle and weight management?

The way in which an individual lives is called lifestyle. This 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. These
patterns of behavior are related to elevated or reduced health risk.

Managing your lifestyle entails making modifications in your routine especially in those aspects that elevate health
risks. Food choice, physical activity, and eating habits are some of the aspects of your lifestyle that can be modified
to improve it.

The concepts of weight gain and weight loss are important in weight management. How to gain and lose weight
are probably some of the more common issues when it comes to health. Along with this concept is weight
maintenance

Key Roles in Weight Management:

 Energy expenditure is the amount of energy you spend through physical activity
 Energy consumption is the amount of energy you take in through food.

Simple Formula:

 Weight Gain – (1) energy consumed is greater than energy expended (2) more food intake but less
physical exertion
 Weight Loss – (1) energy consumed is less than energy expended (2) more physical exertion but less food
intake
 Weight Maintenance – (1) energy consumed equals energy expended (2) physical exertion is the same
with food intake

Body Mass Index (BMI) – It is a rough measure of body composition that is useful for classifying the health risks of
wt in kg
body weight. Formula: BMI =
ht in m2

Classification BMI
Underweight < 18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity (I) 30.0 – 34.9
Obesity (II) 35.0 – 39.9
Extreme Obesity (III) ≥ 40.0

Define the concept of physical fitness

Physical fitness is a physiological state of well-being that provides the foundation for the tasks of daily
living, a degree of protection against chronic disease and a basis for participation in sport. In essence,
physical fitness describes a set of attributes relating to how well one performs physical activity.
Components of physical fitness
1. Health-Related Fitness Test (Physical Fitness) – the ability to become healthy and stay
physically healthy. It also refers specifically to those components of physical fitness associated
with some aspect of good health and/or disease and not necessarily sports performance.
Types Example Purpose
A. Body Composition – is the body’s Body Mass Index to categorizes people into four
relative amount of fat-free mass (BMI) weight classes
B. Cardiovascular Endurance – the
ability of an individual to perform 3-Minute Step to measure cardiovascular
prolonged work continuously, where the endurance
work involves large muscle groups
90-Degree Push-up to measure the strength of
C. Muscular Strength – refers to the upper extremities
muscle’s ability to generate force to measures the control and
against physical objects Basic Plank endurance of the back/core
stabilizing muscles.
to touch the fingertips together
D. Flexibility – refers to the ability of the Zipper Test behind the back by reaching
joints to move through a full range of over the shoulder and under
motion the elbow
Sit and Reach to reach as far as possible
without bending the hamstring

2. Skill-Related Fitness Test (Motor Fitness) – focuses on the performance in sports. It is also
portion of physical fitness directed towards optimizing performance in a certain sport.
Types Example Purpose
A. Speed - is the quickness of movement
to determine acceleration and
of a limb, whether this is the legs of a 40 meter Sprint
speed.
runner or the arm of the shot putter
B. Power - is rate of performing work Standing Long Jump to measure the explosive
power of the legs
C. Agility - the ability to start, stop, and to able to fly around
change direction quickly, while Hexagon Agility Test the hexagon at maximum
maintaining posture speed and control
D. Reaction Time - is the interval time
to measure reaction time,
between the presentation of a stimulus Stick Drop Test hand-eye quickness and
and the initiation of the muscular
attentiveness
response to that stimulus.
E. Coordination - the ability to control To measure the coordination
the movement of the body in co- of the individual in the
Paper Juggling
operation with the body's sensory performance of motor task
functions
F. Balance – is the maintenance of Stork Balance to assess the ability to balance
equilibrium while stationary or moving Stand Test on the ball of the foot