REPUBLIC OF THE PHILIPPINES
TECHNOLOGICAL UNIVERSITY OF THE PHILIPPINES VISAYAS
Capt. Sabi Street, City of Talisay, Negros Occidental, Philippines
PHYSICAL EDUCATION DEPARTMENT
Week 4
Physical Activities Toward Health and Fitness 1: Fitness Program and Basic Nutrition
Exercise is any bodily activity that enhances physical fitness and overall health and wellness.
It is performed for various reasons: to aid growth and strength, prevent aging, develop muscles and the
system, hone athletic skills, lose weight or maintenance, improve health, and enjoy. Many individuals
choose to go outdoors where they can congregate in groups, socialize and enhance their well-being.
Physical exercises are generally grouped into three types depending on the overall effect they have on
the human body:
1. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to
use more oxygen than it would while resting. The goal of aerobic exercise is to increase
cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming,
brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and
long-distance running.
2. Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and
increase muscle mass and improve bone density, balance, and coordination. Strength exercises
include push-ups, pull-up* lunges, squats, and bench presses. Anaerobic exercises also include
weight training, functional training, eccentric training, interval training, and sprinting;
highintensive interval training increases short-term muscle strength,
3. Flexibility exercises stretch and such as stretching, help to improve joint flexibility and keep
muscles limber. The goal is to improve the range, reducing the chance of injury.
Fitness Program is a plan to help someone improve their health and physical condition.
Starting a fitness program may be one of the best things you can do for your health. Physical activity can
reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and
even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness
program in only five steps.
Phases of the Fitness Exercises Program
1. Warm-up Exercises. Sometimes called limbering warm-up, it is the initial phase of any exercise
program. It elevates the body temperature to prepare the muscles for any significant activity.
By warming up, the muscles are provided with a sufficient amount of blood and oxygen supply
so that they will contract more efficiently. Athletes who engage in vigorous activity without
warming up risk experiencing muscle cramps and spasms.
To prevent this, it is recommended that an individual first go through the first stage — the
warmup - so that the muscle can slowly adapt to the demands of the activity. Warming up the
muscle will only take 5 to 10 minutes. In most cases, a good indicator that an individual is
already warmed up is the onset of sweating. Examples of warm-up activities are slow-paced
walking, jogging, and stationary bicycling.
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Benefits of warming up before a workout
a. Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
b. Lower risk of injury. Warming up the muscles can help the body relax, which, in turn, can
lead to less injury. c. Increased blood flow and oxygen. More blood flow helps the muscles
get the nourishment needed before launching into more intense work.
d. Improved performance. Studies show that warmed-up muscles can help you work out more
effectively.
e. Better range of motion. A greater range of motion can help the body move the joints more
fully.
f. Less muscle tension and pain. Muscles that are warm and relaxed may help you move more
easily and with less pain or stiffness.
2. Exercise Proper/Workout. In this phase, individuals will choose a particular program that allows
them to meet or achieve the training objective. Calisthenics exercises using the body's weight
are practical and inexpensive to perform, especially if there is no weight training equipment in
school. In addition, only minimal space is required to execute the exercises. The following are
suggested for developing the major muscle of the body:
CALISTHENICS EXERCISES
MUSCLE BEING DEVELOPED
a. Abdominal Curl
Rectus abdomenus
b. Push up
Triceps and Pectorals
c. Heel Raise
Gastrocnemius, soleous
d. Abdominal Twist
Internal and external oblique muscles
e. Chin up
Biceps, Latissimus dorsi, and teres major
f. Chest up Maximus,
Lattissimus dorsi, gluteal hamstrings
g. Half squats
Quadriceps
3. Cool Down Exercises. These serve to taper off the body from the stress of exercises gradually. It
is vital to warm up because it keeps the blood circulating in the body to prevent the individual
from experiencing some form of dizziness.
Cooling down creates pressure against the circulatory system's veins to allow the blood to flow
in one direction to the heart. Without cooling down, there is a possibility that the blood will
pool around the lower extremities, depriving the brain of blood and oxygen. Thus, those who
suddenly stop vigorous activity experience dizziness or even pass out.
Nutrition is the study of food and how it works in your body. Nutrition includes all the stuff that's in your
food, such as vitamins, protein, fat, and more. It's important to eat a variety of foods, including fruits,
vegetables, dairy products, and grains, so you have what you need to grow and be healthy.
The Food Groups
Contemporary health specialists consider the four basic food groups, namely:
1. Carbohydrate. Rich in bold foods. These are energy-giving foods. Rice, whole grain, flour, potatoes,
cereals, and seeds belong to this group. The main component of these foods is starch, which is turned
into sugar needed to produce energy.
2. Protein-rich foods. These are the body's building blocks as they build and repair body tissues. They
also provide energy reserves when carbohydrates and reserves are used up. Protein sources are meat,
fish, poultry, beans, milk, and eggs.
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3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the internal organs
and provide essential fatty acids but are relatively inefficient in energy production. Besides, a high-fat
diet may contribute to disease in vital organs of the body. To keeps fats to a minimum, avoid fried
foods, mayonnaise, butter cheese, rich desserts, and fatty sausages. Vegetable fats are nutritionally
better than animal fats.
4. Vitamin and mineral-rich foods. These are body regulators of metabolic processes. Sources of most
vitamin minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored in
the tissue, so a daily intake of these foods should be practiced.
A balanced diet is made up of all the basic food groups so that the three meals (and snacks) can provide
sufficient food nutrients that are considered needed by the growing and active body. The quantity
maintains the weight of a student. According to the Department of Health (DOH), the body needs six (6)
essential nutrients to function properly. Nutrients are compounds in foods essential to life and health,
providing us with energy, the building blocks for repair and growth, and substances necessary to
regulate chemical processes.
The six major nutrients are carbohydrates (CHO), lipids, proteins, vitamins, minerals, and water. The
primary sources of each nutrient are as follows:
1. Protein: meat, dairy, legumes, nuts, seafood, and eggs
2. Carbohydrates: pasta, rice, cereals, bread, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat
and seafood
4. Vitamins: common vitamins include the water-soluble B group vitamins and vitamin C and the
fatsoluble vitamins A, D, E, and K.
a. Fruits and vegetables are generally good sources of Vitamin C, A, and folic acid (a B group
vitamin).
b. Grains and cereals are generally good B group vitamins and fiber sources.
c. Full-fat dairy and egg yolks are generally sources of the fat-soluble vitamins A, D, and E.
d. Milk and vegetable or soya bean oil are generally good sources of vitamin K, which gut
bacteria can also synthesize.
5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some minerals.
a. Milk and dairy products are good sources of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the soil in which they are produced) are generally
good sources of iodine.
6. Water: As a beverage and a component of many foods, especially vegetables and fruits.
Guidelines to Lifelong Weight and Health Maintenance
Below are some guidelines that are conducive to lifelong weight and health maintenance:
1. Eat balanced meals every day.
A balanced meal means eating adequate foods containing carbohydrates, proteins, fats, vitamins, and
minerals. This food combination for a good breakfast provides long, lasting energy the whole day.
2. Follow a consistent eating pattern.
Eat three meals a day. Regular eating habits through various foods and nutrients contribute to sound
nutrition. Never skip a meal! Begin your day with a good breakfast.
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3. Maintain your ideal weight.
If you are overweight, be sure to increase calorie expenditure by exercising. It is believed that good
physical health and being overweight are not compatible. Besides, you cannot look your best if you are
overweight.
4. Eat low-calorie snacks and avoid junk foods.
Form the habit of eating fruits. Fruit juice, unbuttered corn, or light sandwiches can tide you over to the
next meal. Most junk foods contain much sugar, salt, or preservatives, which are not essential in
improving one's diet.
5. Cut down on high-fat food and eat lean meats.
Limit the intake of fried foods, butter, margarine, nuts, and creams. Avoid excessive pork dishes and
cheese but go for fish, poultry, and lean beef.
6. Drink 6-8 glasses of fluids a day.
Water and other fluids are necessary for certain bodily functions. They aid digestion, regulate
temperature, and help carry nutrients throughout the body.
7. Eat amidst a relaxed and pleasant atmosphere.
Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency that you will
not overeat. Finishing a meal hurriedly may lead to indigestion.
8. Food supplements may be taken if necessary.
A well-balanced diet generally provides enough nutrients for people to carry on their basic activities.
However, most people do not always get adequate nutrients from their meals. In this case, food
supplements like vitamins A, C, and E may help protect from infectious diseases. High fiber supplements
are likewise found beneficial in lowering cholesterol levels, and they prevent constipation on colon
problems as well. These supplements have the potential to improve dietary intake to ensure balance
nutrition.
A proper selection of food and sensible eating habits can provide a base for a healthy lifestyle.
For Students’ Activity to Perform:
Let the students do their warm up exercises, e.g. jogging or walking for 3-5 minutes, then they will
do these stretching exercises: (Students will just choose 5 drills on the given examples.)
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