Overcoming Barriers to physical Activity and Exercise

Diet and Nutrition

• Components of Balanced Diet

• Energy Balance
• Vitamins and Minerals
• Fiber and Water Function
The amount and type of food that we eat is very important to both health and performance.

Male

• 5ft, 106 pounds

• For additional inch, +6 pounds

Female

• 5ft, 100 pounds

• For additional inch, +5 pounds

Food

• Fuel of our body

• Gives us energy

Mechanical Digestion
• Kapag nginuya mo yung pagkain.

Chemical Digestion

• pag napunta na sa esophagus, then sa stomach tapos magsisimula ng iabosrob ng katawan natin
yung mga nutrients.

Sports and Exercise

• Mental Sports – more on mental less physical

• Physical Sports – strenuous activity, using mental parin
• Social Sports – team sport (ex: basketball)
• Pag athlete ka, more on proteins and carbohydrates yung kinakain.
• Protein is for growth and repair. It is also considered as our body building foods.
• Carbohydrates is an energy giving food.

It is important that we have appropriate and balanced diet.

Nutrients
• Nutrients are substances found in food that perform three major functions in the body:
 Provide energy
 Help regulate metabolism
  Build and repair tissues

Balanced Diet Chart

• A balanced diet includes all the things that your body needs
• Ideal at standard lang ito, you can change it to what your body needs.

1 – 2 proportions • Foods and drinks high in fat and/or sugar 5%

2 – 3 proportions • Meat, fish, eggs, beans, and other non-dairy 20%
sources of protein
• For grow and repair
7 – 8 proportions • Carbohydrates 35%
• Bread, rice, potatoes, pasta, and other
starchy foods
• Mga energy giving food
5 – 8 proportions • Fruit and vegetables 30%
• Ang fruits and vegetables ay may water
content at may fiber, it will help us to feel full
(busog)
• They are also rich in natural vitamins and
nutrients.

2 – 3 proportions • Milk and dairy foods 10%

Energy in food comes in three forms:

• Carbohydrates
• Protein
• Fats

My Wellness Plate

• ½ glow foods
 keep you healthy
 fruits and vegetables
• ¼ go foods
 give you energy
 carbohydrates
• ¼ grow foods
 build your body
 proteins

Carbohydrates

Simple Carbs (Sugar)

• more on sugary foods

• ready make, can be directly use as a form of energy.
 • You can use it right away, kaso kapag nasobrahan ka hindi na tama.
• Mabilis lang ma digest.
• Simple Carbohydrates are broken down quickly by the body to be used as an energy. They are
found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.

Complex Carbs (Starches)

• Mas healthy, kaso mag-uundergo ng chemical and mechanical process bago magamit yung
energy niya.
• Natural energy giving food
• Mas matagal ma digest
• Complex Carbohydrates are found in food such as peas, beans, whole grains, and vegetables.
Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are
used as an energy.

Food containing Carbohydrates:

• Root Vegetables • Bread

• Biscuits • Pasta
• Ice Cream • Rice
• Cereals
 Energy from carbohydrates is converted to a substance called glycogen. This is stored in the liver
and the muscles.
 When energy is needed, the body changes the glycogen to glucose which is used by the muscle
during respiration to create energy.
 If you eat too much carbohydrate, however, the body will store is as fat.

Fats

• Fats are also used for energy but only when stores of carbohydrate run low.
• Fats supply the energy we need for endurance activities.

Saturated Fats

• Bad fats
• Kapag nilagay sa room temperature, nagfoform ng buobuo, tas binablock niya yung artery natin
(atherosclerosis). Kaya may mga nasstroke or nagkakaheart attack.
• These are usually found in foods such as milk, butter, cheese and meat.
• High in cholesterol.

Unsaturated Fats

• Mga healthy fats

• Low in cholesterol
• These are usually found in foods such as fish oils, cooking oils, avocado, nuts, salmon and
coconut.
Foods Containing Fats

• Sausages • Salmon
• Meat • Cheese
• Nuts • Avocado
• Cakes
Proteins

• Proteins are used to generate energy only when the body has exhausted its stores of
carbohydrates and fats.
• Proteins are made from sequences of amino acids
• Proteins are also needed by performers who are recovering from injury in order to repair
damaged tissue.

Food Containing Proteins

• Meat
• Eggs
• Fish

Calories

• A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food
and drink they consume, and the energy they use in physical activity.
• Everyone requires different amounts of energy each day, depending on age, sex, size, and
activity level.
• Mas mataas ang calories needed ng mga lalaki sa mga babae.

Age As you grow up and your body gets larger, it requires more energy. However, after the age
of about 40, your metabolism slows down and you don’t need to eat as much.
Size Larger people require more energy to keep their bodies functioning and to move them
around.
Sex Males usually require more energy than females because they tend to be more heavily
built.
Lifestyle The more activity you do, the more energy you require.

Individual Energy Needed Per Day (kcal)

Male (kcal) Female (kcal)

Child 6 – 8 months 700 650
Child – 8 years 1970 1740
16-year-old 2700 2100
Adult working in an office 2500 2150
Adult doing heavy physical work 3350 2550
A retired person aged 75 years 2150 1700
 • What type of exercise you do?
• How long you exercise for?
• How hard you exercise?

Here are some guidelines for the energy used in different activities.

Activity Kcals per hour

Ironing 140
Walking briskly 300
Swimming 400
Tennis 490
Jogging 600

Energy Balance

• “Energy Balance” is the relationship between “energy in” (food calories taken into the body
through food and drink) and “energy out” (calories being used in the body for our daily energy
requirements)
 Energy In
o Energy galing sa kinakain natin
 Energy Out
o Ginagamit natin to do different activities

Positive Energy

• Positive energy balance occurs when energy expenditure, usually resulting in weight gain.
• Mas greater and energy in take. (Weight gain)

Negative Energy

• Negative energy balance is when energy intake is less that energy expenditure, usually resulting
in weight loss.
• Mas greater and energy out. (Weight loss)
Why is positive energy balance important?

• “Simply put, calories in equals calories out.” Energy balance is important. When you consume
too much energy and burn too little, your body stores that excess energy as body fat.
CARDIORESPIRATORY AND MUSCULOSKELETAL FITNESS

The components of fitness determine how we perform in a sport and what sorts of activities we should
be good at.

EXERCISE

• is physical activity that is planned, structured and repetitive for the purpose of conditioning any
part of the body used to improve health and maintain fitness.

Response and Adaptation to Exercise

• A response is a short-term change in the body system during exercise (eg. increased heart rate
for greater blood supply to working muscles.)
• Adaptation refers to a long-term change resulting from exercise (e.g slower resting heart rate
resulting from greater stroke volume).

TRAINING PRINCIPLES

Principle of Overload

Principle of Progression

• To ensure safety and effectiveness, the overload must be applied in a systematic and logical
fashion over an extended period of time.
F.I.T.T Formula

• It is a basic set of rules about what is necessary to gain a training effect from an exercise
program.

Frequency

• It refers to the number of times (e.g days) you exercise in a given week, depending on the
intensity and duration of the exercise, and fitness goal(s).

Intensity

• Refers to the level of difficulty of an exercise or workout as well as the amount exerted during
performance.

Time

• It refers to the length of an exercise session depending on one’s fitness level and exercise
intensity.

Type

• Type or choice of physical activity or exercise depending on fitness goal(s), skill level, availability
and access to facilities and equipment.

Principle of Specificity

Identify and train or overload a specific fitness component in order to develop it.

• Cardiorespiratory fitness can be achieved through aerobic physical activities

• Muscle strength and endurance can be improved through resistance training
• Flexibility through stretching exercises.
Principle of Variety

• The need for periodic changes in exercise mode and intensity to maintain your interest or
motivation and sustain your participation in an exercise or sports program.

Principle of Individual Differences

• Recognizes that people have different abilities that are grounded on genetics, age, sex, body
composition and size, medical condition etc.