Lesson 6: Health Eating Habits MACRONUTRIENTS

Readings Macronutrients are the nutrients we

Nutrition can be defined as food at need in larger quantities that provide us

work in the body. It can also be defined as with energy: in other words,

the process by which the organism ingests, fat, protein and carbohydrate.

digests, absorbs, transports and utilizes Micronutrients are mostly vitamins and

nutrients and disposes of their end- minerals, and are equally important but
products. Nutrition is an important aspect consumed in very small amounts.

of each individual’s life. It is imperative to We generally get our micronutrients

ensure that each one of us gets a balanced along with macronutrients.
nutritional diet with all components that
Protein-containing foods such as meat,
are needed in our stage of life. Hence it is
beans, milk, fish or eggs are sources of iron,
important to consult a nutrition expert to
calcium and vitamin D, for example.
ensure that you are on the right nutritional
Carbohydrate-containing foods such as fruit
track. Nutrients can be divided into 2
and vegetables provide a wide range of
categories: macronutrients, and
vitamins, minerals and fibre, while starchy
micronutrients. Macronutrients are those
carbohydrates such as brown rice,
nutrients that the body needs in large
wholegrain bread and cereals provide fibre,
amounts. These provide the body with
B vitamins and magnesium. Fats provide us
energy (calories). Micronutrients are those
with vitamins A, D, E and K.
nutrients that the body needs in smaller
amounts. MICRONUTRIENTS

Micronutrients are essential

elements required by the body for
functioning. They are essential, just like
macronutrients, but needed in much
smaller amounts. Despite the amount
needed, they are crucial for proper
development, growth, enzyme production MACRONUTRIENTS
and much more.
CARBOHYDRATES
Micronutrients include vitamins,
Role in the Body
minerals, phyto-nutrients and
antioxidants. They are found in all foods, 1. Fuel during high intensity exercise
just like macronutrients, but also abundant 2. Spares protein (to preserve muscle
in plants, herbs and spices. Here’s an easy mass during exercisee)
way to look at it; macronutrients provide 3. Fuel for the Central Nervous System
calories and energy, while micronutrients (your brain!)
supply the “tools” for the biological &
physiological functions.
Recommended Allowance

Micronutrients enable the body to

1. Sedentary Individuals: 40-50% of
produce enzymes, hormones and other
your total daily calories should be
substances essential for proper growth and
carbohydrates
development. Although only needed in tiny
2. Exercises Regularly: 60% of your
amounts, even moderate levels of
total daily calories should be
deficiency can have serious detrimental
carbohydrates
effects on human function. Micronutrient
3. Athletes or persons involved in
malnutrition has many adverse effects on
heavy training: 70% of your total
human health, not all of which are clinically
daily calories should be
evident. In addition to the direct health
carbohydrates (3.5-4.5 grams of
effects, micronutrient malnutrition has
carbohydrate per pound of body
profound implications for economic
weight)
development and productivity, including
potentially huge public health costs and the NOTE: 1 gram of carbohydrate = 4
loss of human development. Calories
 2. Recreationally Active: 0.45-0.68
grams of protein per pound of body
Food Sources
weight
3. Competitive Athlete: 0.54-0.82
1. Grains (choose mostly whole grains
grams of protein per pound of body
for added benefits)
weight
2. Dairy (choose low-fat or non-fat
4. Teenage Athlete: 0.82-0.91 grams of
most often)
protein per pound of body weight
3. Fruit (choose whole fruits more
5. Body Builder: 0.64-0.91 grams of
often than fruit juices)
protein per pound of body weight
6. When restricting Calories: 0364-0.91
POTEINS
grams of protein per pound of body
Role in the Body
weight.
1. Tissue structure (part of organ
7. Maximum amount of protein the
tissues, muscle, hair, skin, nails,
body can utilize: 0.91 grams of
bones, tendons, ligaments and blood
protein per pound of body weight
plasma)
NOTE: 1 gram of protein = 4 Calories
2. Part of cell plasma membranes
3. Involved in metabolic, transport, and
Food Sources
hormone systems
4. Make up enzymes that regulate 1. Legumes (beans)
metabolism 2. Lentils
5. Involved in acid/base balance to 3. Soy products, such as tofu
maintain a neutral environment in 4. Peanuts and nuts
our bodies 5. Whole grains (quinoa, oats, brown
rice)
Recommended Daily Allowance
6. Seeds
7. Meat alternative products
1. Sedentary Individuals: 0.36 grams of
8. Some vegetables
protein per pound of body weight
9. Animal sources
FATS Function
Role in the Body
1. Needed to release energy in
1. Energy reserve
food
2. Protects vital organs
2. Prevents beriberi
3. Insulation
4. Transport fat soluble vitamins
Food Sources

Recommended Allowance 1. Whole grains

2. Dried beans
1. 20-35% of your total daily calories
3. Peas
should come from fat.
4. Peanuts
Less than 10% of total daily calories 5. Animal proteins
should come from Saturated Fat
Vitamin B2: Riboflavin
(coconut and palm kernel oil,
shortening, butter, cream cheese, Function
full fat dairy products)
1. Needed to build and maintain
NOTE: 1 gram of fat = 9 Calories body tissues

Food Sources
Food Sources

1. Oils 1. Whole grains

2. Nuts
2. Green and yellow vegetables
3. Seeds 3. Animal proteins
4. Meat, fish, dairy
5. Micronutrients Vitamin B6: Pyridoxine

Function
MICRONUTRIENTS

1. Helps the development of the

Vitamin B1: Thiamin
nervous system
 2. Involved in the production of Vitamin C: Ascorbic Acid
blood
Function
3. Helps break down protein and
glucose to produce energy for
1. Helps form growth hormones
the body 2. Needed to build strong gums,
teeth, and bones
Food Sources
3. Antioxidant
1. Potatoes
Food Source
2. Chickpeas
3. Yeast 1. Citrus fruits
4. Nuts
2. Cabbage
5. Bulgur 3. Berries
6. Fish
4. Peppers
7. Rice
8. Bananas Folic Acid

Vitamin B12: Cobalamine Function

Function 1. Helps build DNA and protein

1. Promotes proper growth and
development of the nervous
system
2. Helps maintain intestinal tract
3. Aids in bone growth
4. Prevents nervous system birth
defects

Food Sources
Food Sources

1. Fortified cereals 1. Dark green leafy vegetables

2. Nutritional yeast
2. Yeast
3. Algae 3. Wheat germ
4. Animal products
Vitamin A: Retinal 5. Tuna
6. Salmon
Function
7. Egg yolks
8. Produced by the body when
1. Vision
exposed to sunlight
2. Healthy skin
3. Healthy hair
Vitamin E
Food Sources
Function
1. Animal products
1. Prevents damage to cell
2. Body can make vitamin A from
membranes
vegetables that have carotene
2. Protects vitamin A
1. Carrots
3. Aids in blood production
2. Sweet potatoes
3. Other red-orange
Food Sources
vegetables
1. Seeds and Nuts
Vitamin D
2. Vegetable oil

Function
Vitamin K

1. Promotes strong teeth and

Function
bones
2. Prevents rickets 1. Aids in blood clotting

Food Sources Food Sources

1. Mushrooms 1. Green leafy vegetables

2. Dairy Milk & Fortified Non-Dairy 2. Produced by bacteria in the large
Milk intestine
3. Fortified cereals
4. Cod liver oil
Calcium 4. Potatoes
5. Dried beans
Function

1. Maintains teeth and bones

2. Helps blood clot Sodium
3. Helps nerves and muscles
Function
function

1. Regulates water balance

Food Sources
2. Stimulates nerves
1. Dairy Milk & Fortified Non-Dairy
Food Sources
Milks
2. Dark green vegetables
1. Table salt
3. Sardines 2. Bread
4. Clams
3. Almost everything
5. Oysters
6. Legumes Iron
7. Almonds
Function
Potassium
1. Forms blood cells
Function 2. Transports oxygen throughout
the body
1. Regulates water balance in cells
2. Helps nerves function Food Sources
3. Important for heart rhythm
1. Dark green vegetables
Food Sources 2. Whole-grain cereals
3. Whole grains, such as brown rice
1. Oranges
& quinoa
2. Bananas 4. Legumes
3. Cereal
 5. Lentils 4. Helps dissolve minerals and
6. Nuts other nutrients to make them
7. Seeds accessible to the body
8. Dried fruits 5. Regulates body temperature
9. Animal proteins 6. Lubricates joints
7. Lessens the burden on the
Zinc
kidneys and liver by flushing out
waste products
Function
8. Carries nutrients and oxygen to
1. Aids in transport of carbon cells.
dioxide
2. Aids in healing wounds UNIT 4
3. Forms enzymes
Lesson 7: Introduction to Biomechanics

Food Sources Reading I

1. Whole grains Planes and Axis

2. Dairy Milk & Fortified Non-Dairy Human movements are described in three
Milks dimensions based on a series of planes and
3. Legumes axis. There are three planes of motion that
pass through the human body.
Water
 The sagital plane
Functions
 The frontal plane

1. Moistens tissues such as those in  The transverse (horizontal) plane

the mouth, eyes, and nose
2. Protects body organs and tissues
3. Helps prevent constipation
The sagital plane lies vertically and divides
the body into right and left parts.
The frontal plane also lies vertically and
divides the body into anterior and posterior
parts.
The transverse plane lies horizontally and
divides the body into superior and inferior
parts.
Axis
An axis is a straight line around which an
object rotates. Movement at a joint takes
place in a plane about an axis. There are
three axes of rotation.
 Sagital axis
 Frontal axis
 Vertical axis
The sagital axis passes horizontally from
posterior to anterior and is formed by the
intersection of the sagital and transverse
planes.
The frontal axis passes horizontally from left
to right and is formed by the intersection of
the frontal and transverse planes.
The vertical axis passes vertically from
inferior to superior and is formed by the
intersection of the sagital and frontal
planes.
Planes of motion and function
 There is a tendency when describing
a movement for it to be referred to
in the particular plane that it is
dominated by. An example of this
would be a description of walking as
a sagital plane movement.
 In reality this is really only a
description of the gross direction of
movement. At individual joint level,
movement will be occurring in all
three planes not solely in the sagital
plane. For example during walking,
the hip will be flexing/extending in
the sagital plane,
adducting/abducting in the frontal
plane and internally/externally
rotating in the transverse plane.
 The same concept applies to all the
individual joints in the lower limb
 The movement that you effectively
“see” does not represent what is
occurring in terms of motor control
and force absorption within all three
planes.
 For example during gait the most
obvious hip movement is expressed
in the sagital plane, but at the joint
there is an interplay between
eccentric force absorption and
 concentric force production in all
three planes. The hip is subtly
decelerating internal rotation and
adduction and then accelerating
external rotation and abduction.
 This simultaneous movement can be
seen as one motion with three
components…… it can be termed tri-
planar motion
 It is essential that the exercise
professional is comfortable with the
concepts of tri-planar motion and
the fact that all functional
movements are three dimensional,
however it is biomechanically
understood that description in single
plane terms is most useful when
generalising about gross movement
patterns.
Reading II
Movement Based Exercise
 Works to strengthen the complete
system, working your muscles
through a deeper range of motion.
Best Styles of Movement Based Exercise
 Yoga- means union or connection
and comes from the Sanskrit root
yuj which means “ to join or to
yoke”. It is universal in its
application leading to all round
development of body and soul.
 Calisthenics – a form of exercise
consisting a variety of movements
that exercise large muscle groups
such as running, standing, grasping,
pushing, etc. These exercises are
often perform rhythmically and with
minimal equipment as body weight
exercises.
 Parkour- training discipline using
movement that develop from
military obstacle course training.
Practitioners, called tracers or
traceurs , aim to get from one point
to another in complex environment,
without assistive equipment and in
the fastest and most efficient way
possible.
 among the most common bodyweight
 Rock Climbing- a sport or activity of exercises
climbing rock faces with the aid of
ropes and special equipment.
B. Free Weight

 are physical training aids designed for

Lesson 8: Basic Strength Training Activities
use in isolating resistance to a muscle or
Readings muscle group, when weight is not
supported or otherwise connected to a
Basic Strength Training Activities
machine, pulley or lever.
It work your muscles by applying a
 Free weights include any weight you
resistance against which the muscle need to
can pick up and move around, such as
exert a force.
dumbbells, barbells, and kettlebells.
A. Body Weight Exercise Unlike machines, where the movement

 are strength training exercises that use — and you — are fixed, free weights

the individuals own weight to provide allow you to work in any range of

resistance against gravity. It can motion you'd like.

enhance a range of bio motor abilities  Free weights are a form of strength
including strength, power endurance, training that can be defined
speed and flexibility. as resistance exercises provided by

 Bodyweight exercises (also 'free' objects that aren't attached to

called bodyweight anything and that you can quite

workouts) Bodyweight training uses literally pick up and move. These

simple abilities like pushing, pulling, include items such as medicine balls,

squatting, bending, twisting and barbells, dumbbells, kettlebells,

balancing. Movements such as the push- sandbags, resistance bands and

up, the pull-up, and the sit-up are sandbells.

C. Functional Exercise  Jumping jacks.
 Movements done while balancing on
 Are movements or exercises that one leg.
improve a person’s ability to complete
their daily activities or to achieve a
D. Circuit Training
specific goal.
 A form of body conditioning that
 Functional training is a term used to
involves endurance training, resistance
describe exercises that help you training, high intensity aerobics, and
perform activities in everyday life more
exercises performed in a circuit, similar
easily. These exercises typically use the
to high-intensity interval training.
whole body — definitely multiple
 Circuit training is a style of workout
muscles — and emphasize core strength
performed with different stations or
and stability.
exercises at a high intensity with little to
 Functional exercise is any movement no rest between each station or
that mimics activities that we do every
exercise. For example, do 30 seconds of
day. They are exercises which involve work and then do active recovery for
the movement of multiple joints or body
another 30 seconds before you move
parts. Nowadays, this definition has onto the next exercise. And by active
been stretched to incorporate
recovery, it means doing lower-intensity
movements which we don't necessarily moves, like jogging in place or
conduct every day.
pretending you're jumping rope, to help
Some common functional exercises you catch your breath without
include: completely stopping.
 Push-ups.
 Walking lunges.  Circuit training is also a great way to
 Jump squats. improve your muscular endurance and
 Jumping, lunging, or stepping onto an strength. Circuit training helps with
elevated surface.
building muscular endurance because
 Bodyweight squats.
 Lateral bounds (running from side to there aren't any rests between
side) exercises; you go from one move to the
 next. This form of training also
conditions your body to use oxygen
more efficiently, so you build the
stamina to go harder, longer.
E. Tabata Training
If you're looking for a new program to add
to your routine, you may want to give
Tabata try. Tabata training is a high-
intensity interval training (HIIT) workout,
featuring exercises that last four minutes.
 Is high intensity interval training. A
cardio training which relies upon short
bursts of all out exertion followed by
rest period.
 The History of Tabata
Tabata training was discovered by
Japanese scientist Dr. Izumi Tabata and a
team of researchers from the National
Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research
on two groups of athletes. The first group
trained at a moderate intensity level while
the second group trained at a high-
intensity level. The moderate intensity
group worked out five days a week for a
total of six weeks; each workout lasted
one hour. The high-intensity group
worked out four days a week for six
weeks; each workout lasted four minutes
and 20 seconds (with 10 seconds of rest in
between each set).
The results; Group 1 had increased their
aerobic system (cardiovascular), but
showed little or no results for their
anaerobic system (muscle). Group 2
showed much more increase in their
aerobic system than Group 1, and
increased their anaerobic system by 28
percent.
In conclusion, high-intensity interval
training has more impact on both the
aerobic and anaerobic systems.
The Tabata Program
Each exercise in a given Tabata workout
lasts only four minutes, but it's likely to be
one of the longest four minutes you've
ever endured. The structure of the
program is as follows:
 Work out hard for 20 seconds
 Rest for 10 seconds
 Complete 8 rounds
You push yourself as hard as you can for
20 seconds and rest for 10 seconds. This is
one set. You'll complete eight sets of each
exercise. 
You can do pretty much any exercise you
wish. You can do squats, push-ups,
burpees or any other exercise that works
your large muscle groups. Kettlebell
exercises work great, too.
An example of a Tabata workout looks like
this:
1. Push-ups (4 minutes) 
2. Bodyweight Squats (4 minutes)
3. Burpees (4 minutes)
4. Mountain Climbers (4 minutes)
Start with push-ups. Perform them for 20
seconds at a high-intensity. Rest for 10
seconds, and then go back to doing push-
ups for 20 seconds. Once you complete
eight sets of push-ups, rest for one
minute.

Next, move on to squats and repeat the

sequence of 20 seconds on, 10 seconds
off. Once you finish eight sets of squats,
rest for one minute, and then do burpees.
After burpees, finish the workout with
mountain climbers.

Tabata is great to get a quick workout in if

you're short on time, you need to switch
up your routine, or you want improve
endurance and speed. Incorporate this
type of workout into your fitness routine
and produce results.