PE Quarter 4

• Recreational activities


  • Mountaineering
  • Hiking
  • Trekking
  • Camping
  • Orienteering
• Recreational activities


  • Mostly done for pleasure
  • Help improve mental and physical health
  • Relieve stress
  • Help you rest
  • Typically done away from work, school and day-to-day life duties
  • Done by people of all ages
• Active recreational activities


  Require physical effort which may range from light to vigorous
• Passive recreational activities


  Spending leisure time without exerting energy
• Mountaineering


  • Also called mountain climbing
  • The sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb
• Hiking


  • Walking in nature as a recreational activity
  • Especially among those with sedentary occupations, hiking is a natural exercise that promotes physical fitness, is economical and convenient, and requires no special equipment
  • Because hikers can walk as far as they want, there is no physical strain unless they walk among hills or mountains
• Trekking


  • Involves a long vigorous hike in wild natural environment for multiple days
  • Can be done off hiking trails
• Camping


  • A recreational activity in which participants take up temporary residence in the outdoors, usually using tents or specially designed or adapted vehicles for shelter
• Orienteering


  • A sport where competitors use a map and a compass to find a series of checkpoints
  • There is no marked path, so participants must choose their own routes from one checkpoint to the next
  • Often done in the forest, although it can also be done in parks, school campuses, city streets, etc.
• J. R. R. Tolkien: 'Not all who wander are lost.'
• Fueling for performance


  Athletes recognise the importance of training for their sport. Their nutrition is just as important as their physical training. An athlete's body needs the proper fuel, both food and fluids, to perform.
• Emotional eating


  Using food to make yourself feel better—to fill emotional needs, rather than your stomach. Emotional eating doesn't fix emotional problems, it usually makes you feel worse.
• Social eating


  Unintended eating with friends or colleagues, just for the sake of being sociable and often despite being on a strict diet. Peer pressure usually plays a role as one feel compelled to consume far more calories than planned.
• Distracted eating


  Intentional consumption of a meal while engaged in a secondary activity to the extent that the significance or memory of the meal is diminished or forgotten entirely. This can lead to overeating as you lose track of what you ate or eat more to get the same enjoyment.
• Types of eating


  • Fueling for performance
  • Emotional eating
  • Social eating
  • Distracted eating
• Categorizing eating helps to evaluate and understand when you are eating for reasons other than to provide your body nourishment
• Once you categorize the types of eating, you can manage and decide how much you want to eat for each category to maintain a healthy lifestyle
• Eating patterns


  • Pescatarianism
  • Flexitarianism or semi-vegetarianism
  • Mediterranean diet
  • Paleo diet
  • Veganism
  • Gluten-free diet
  • Intermittent fasting
  • Raw food diet
  • Vegetarianism
  • Keto diet
• Pescatarians eat a vegetarian diet but also include fish and other seafood. They typically avoid other types of meat like poultry and red meat.
• The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, fish, nuts, and olive oil while limiting red meat and processed foods.
• The Paleo diet, also known as the Paleolithic diet or caveman diet, emphasizes foods that were presumably available to our prehistoric ancestors. It typically includes lean meats, fish, fruits, vegetables, nuts, and seeds while excluding processed foods, grains, legumes, and dairy products.
• Vegans abstain from consuming any animal products, including meat, dairy, eggs, and sometimes honey. Their diet is plant-based and may also extend to lifestyle choices avoiding animal-derived products in clothing and other goods.
• Health-Related Fitness (HRF)


  A multidimensional construct containing the components cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition
• A gluten-free diet excludes gluten, a protein found in wheat, barley, rye, and their derivatives. It is essential for individuals with celiac disease or gluten sensitivity. Gluten-free foods include naturally gluten-free grains like rice and quinoa, as well as gluten-free alternatives like gluten-free bread and pasta.
• Flexitarians primarily follow a vegetarian diet but occasionally consume meat or fish in moderation.
• Intermittent fasting involves cycling between periods of eating and fasting. There are various approaches, such as the 16/8 method (16 hours fasting, 8 hours eating window) or alternate-day fasting, which may have benefits for weight loss and metabolic health.
• Followers of the raw food diet consume uncooked, unprocessed foods, typically fruits, vegetables, nuts, seeds, and sprouted grains. Advocates believe that cooking destroys enzymes and nutrients in food, so they prefer raw or minimally processed foods.
• Vegetarians exclude meat (including poultry, seafood, and sometimes other animal products) from their diet. However, they may still consume dairy products and eggs.
• Physical Fitness


  The capacity of the body to do activities without undue exhaustion
• A high-fat, low-carbohydrate eating plan designed to induce ketosis, a metabolic state where the body primarily burns fat for fuel. It typically includes high-fat foods like meats, fish, eggs, cheese, nuts, seeds, and healthy oils while severely restricting carbohydrates.
• How important are eating habits in attaining a healthy lifestyle?
• Components of Health-Related Fitness

  • Cardiovascular endurance
  • Muscle strength
  • Muscular endurance
  • Flexibility
  • Body composition
• Select 2 eating patterns of your choice. Compare their nutritional implications, environmental impact, and its benefits and challenges.
• Cardiovascular Endurance


  The ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of long-term physical activity
• Muscular Strength


  The capacity of the muscle to produce force during a relatively short period of time
• Muscular Endurance


  The highest amount of force that a muscle group is able to pull or push in a single contraction
• Flexibility


  The ability of a joint or group of joints to move through their full range of motion without pain or restriction
• Body Composition


  How much of your body is made up of fat, bone, and muscle
• To care for one's body and keep it healthy is to love oneself