Chapter 4 – Flexibility

 Flexibility is the achievable range of joint of motion or

group of joints without causing injury.
 Advantages:
 increases blood and nutrients supply to joint
structures
 increases circulation
 leads to greater elasticity of tissues
 Flexibility tends to decline with age, often due to a
sedentary lifestyle.
 Over time, we create body movements and posture habits
that can lead to reduced mobility of joints and
compromised body positions.
 Staying active and stretching regularly help prevent this
loss of mobility, which ensures independence as we age.
 Being flexible reduces the chance of experiencing
occasional and chronic back pain.
 Flexibility helps stretch muscle, protect against injury and
allow the maximum range of motion for joints.
 The importance of flexibility for health and well-being
becomes more important with age.
 Common Movement of Joints:
 Flexion  Adduction
 Extension  Rotation
 Abduction
 Areas needing Stretching:
 Hamstring  Inner thigh
  Calf  Chest/shoulder
 Hip flexors s
 Lower back

 Health benefits of Flexibility:

 Enhances the quality of life
 Promotes healthy muscles and joints
 Freedom of movement and ability to participate
in many types of activities
 Necessary for optimal posture
 Prevents muscle strain
 Relives muscle cramps, stiffness pain
 Factors influencing Flexibility
 Type of joint  Lack of use or
and muscle misuse
tissue  Lack of
 Gender physical
 Bone structure activity
 Genetics  Age
 Influence of Age on Flexibility
 Flexibility typically decreases when children are
young but increases as they move beyond
pubescence
 Flexibility peaks in the mid 20’s and then begins
to decrease as the connective tissue is replaced
with more fibrous tissues.
  It is important to maintain flexibility to remain
active throughout life.
 Flexibility and Back Pain
 Short and tight muscles cause poor posture which
leads to back pain
 Long and strong muscles keep the body in good
alignment and reduce risk of back pain.
 A main cause of lumbar lordosis is weak abdominals and
short hip flexors. Abdominals can be strengthened through
regular use of curl ups or other similar exercise but
stretching the hip flexor is important.
 Strong abdominals and flexible hip flexors keep the pelvis
neutral and the body in proper alignment
 Stretching Methods:
1. Static: involves holding a position of stretch for a
specified length of time
2. Ballistic: involves rapid movements of body
3. PNF: combination between static and ballistic
stretching
 As static stretching is done slowly it is much safer than
ballistic stretching.
 Static Stretching:
 safer and less likely to cause injury
 stretch slowly until tension
 hold stretch for 10-30 seconds
 relax muscle
 increase stretch a bit more
 How to develop flexibility:
 1. Stretching: Lengthening of the muscles and
flexibility go hand in hand.
2. Yoga and Pilates: Doing yoga or Pilates is an
excellent way to increase flexibility in the body.
These have a strong concentration on the body
and being in tune with your body. Slow
movements and deep breaths help the muscles of
the body to relax.
3. Keep Moving: When muscles and joints are not
used is when they are will start to lose their
flexibility.
Chapter 5: Nutrition and Health
 Proper nutrition is essential to overall health and wellness.
 Good nutrition means that a person's diet supplies all
essential nutrients for healthy body functioning, including
normal tissue growth, repair and maintenance.
 The diet should provide enough substances to produce the
energy necessary for work, physical activity, and
relaxation.
 Nutrition defined as the science of food and its
relationship to health. It is concerned mainly with the part
played by nutrients in body growth, development and
maintenance.
 The word nutrient or “food factor” is used for specific
dietary ingredients such as proteins, vitamins and minerals.
 Good nutrition means “maintaining a nutritional status that
enables us to grow well and enjoy good health.”
  Protein, carbohydrate and fat are energy supplements.
 CLASSIFICATION BY MAIN FUNCTION
 Body building foods (rich in proteins to build the
muscles) - meat, milk, poultry, fish, eggs, pulses
…
 Energy giving foods (the richest in calories) -
cereals, sugars, fats, oils …
 Protective foods (enhance the immune system) -
vegetables, fruits, milk …
 Boosting the metabolism foods (accelerate the
burning and metabolism) - nuts, spices, avocados
…
 Zero calories’ foods (to digest them, the body
burns more calories than what they provide)-
Celery, cucumber, carrots …
 Organic and inorganic complexes contained in food are
called nutrients.
Nutrients are divided into:
1. Macronutrients: elements that are needed in high
amounts (grams) (e.g.: proteins, fats and carbohydrates)
2. Micronutrients: elements that are needed in small
amounts (milligrams) (e.g.: vitamins and minerals)
 Classification by origin:
1. Foods of animal 2. Foods of vegetable
origin origin
Classification by chemical composition:
1. Fats 2. Proteins
 3. Carbohydrates 5. Minerals
4. Vitamins 6. Water
Types of Carbohydrates:
1. Simple (sugars): candy, sweets, fruits, lactose (milk),
fructose (fruits), sucrose (honey and white sugar)
2. Complex (starch): pasta, rice, breads, potatoes (chains
of glucose molecules)
 There are two different types of carbohydrates. Simple and
complex carbohydrates are both composed of glucose or
fructose molecules, but they differ in how they are put
together.
 Simple carbohydrates exist as independent glucose or
fructose molecules, whereas complex carbohydrates are
connected in chains. Because of these differences simple
and complex
 carbohydrates are processed very differently by the body
(discuss the insulin effect from simple carbon)
 With the exception of fruit simple carbohydrates are
typically known as “empty calories” because they contain
nothing but calories. Complex carbohydrates, on the other
hand, contain a variety of vitamins, minerals and fiber.
Benefits of Carbohydrates:
1. source of fuel and energy that is required to carry out
daily activities and exercise
2. lack of carbohydrates can cause tiredness or fatigue,
poor mental function and lack of endurance and
stamina
 3. It is important for the correct functioning of our brain,
heart and nerves, digestive system and immune system
4. Fibers is also a form of carbohydrates. It is essential for
the elimination of waste materials and toxins from the
body and helps to keep the intestinal disease-free and
clean
 Protein foods are meat, poultry, seafood, beans and peas,
eggs, processed soy products, nuts and seed.
Benefits of Protein:
1. Building and repair of body tissues (including muscle)
2. Enzymes, hormones and many immune molecules are
proteins
3. Water balancing, nutrient transport, and muscle
contractions require protein to function
4. Source of energy
5. Helps keep skin, hair and nails healthy
6. Crucial for overall good health
7. Proteins are the main actions in cells
8. Without proteins, the most basic functions of life
could not be carried out
9. Respiration requires muscle contractions and muscle
contractions require protein
5 subgroups of Vegetables:
1. Dark green vegetables (broccoli, lettuce, spinach.)
2. Red & Orange Vegetables (carrot, orange, pumpkin,
tomatoes, sweet potatoes.)
3. Beans and Peas (beans, peas, lentils …)
 4. Starchy Vegetables (green beans, green peas.)
5. Other Vegetables (cabbage, cauliflower, celery,
eggplant, zucchini.)
Benefits of fruits and vegetables
1. Provide vitamins, antioxidants, enzymes, minerals and
fiber
2. Play a role in preventing the development of chronic
diseases such as cancer, heart disease, stroke and
cataracts
 Oils are fats that are liquid at room temperature. Oils come
from many different plants and from fish. They are not a
food group, but provide essential nutrients.
 Common Oils: corn oil, cottonseed oil, olive oil, sunflower
oil
 Solid fats are fats that are solid at room temperature, like
butter and shortening. Solid fats come from many animal
foods and can be made from vegetable oils through a
process called hydrogenation.
 Most oils are high in monounsaturated or polyunsaturated
fats, and low in saturated fats. Oils from plant sources
(vegetable and nut oils) do not contain any cholesterol. In
fact, no plant foods contain cholesterol.
Minerals:
 Benefits: Help the body perform numerous functions, such
as building strong bones, transmitting nerve impulses,
making hormones and maintaining a regular heartbeat.
  Calcium: is an important and necessary for healthy bones
and teeth. It helps your heart and nerves function properly
and help your blood to clot.
 Potassium: balances water and acid in the blood and body
tissues. important for building muscle and metabolizing
protein and carbohydrate.
 Sodium: is actually necessary to regulate your blood
pressure and blood volume. Without sodium, you wouldn't
have any blood pressure at all. Sodium occurs naturally in
many foods, including vegetables and dairy products. In
addition, sodium is in drinking water and in many
processed foods and condiments, such as soy sauce,
processed meats, and canned soups and vegetables.
 Vitamin A: essential to bone, eye and liver
 Vitamin B12: promotes metabolism, as well as blood and
overall nerve system health
 Vitamin C: important to the immune system and general
skin health
 Vitamin D: promotes skin and liver health; essential to
ensuring that the body properly absorbs and uses calcium
 Vitamin E: crucial to healthy cell reproduction
 Vitamin K: ensures that the blood clots after injury
 Magnesium: bone health, producing healthy cholesterol
and proteins
 Zinc: blood health, proper calcium absorption by the body,
production of reproductive hormones
Some symptoms of short-term vitamin or mineral
deficiencies include:
 1. Blurry vision 5. Headaches
2. diarrhea 6. Nausea
3. Dizziness 7. Vomiting
4. Fatigue
Colors we need in our lives:
1. Red: (tomatoes, strawberries, watermelon…) loaded
with Lycopene to protect from prostate cancer Beets
contain iron and folic acid. Cranberries have strong
antibiotic qualities.
2. Greens– full of calcium, folic acid, potassium, heavy
with antioxidants. Kale has 50% more absorbable
calcium than milk! Folic acid needed to lower
homocysteine, process serotonin which eases
depression
3. Yellows and oranges – Carrots are an awesome source
of beta carotene. Pineapple is a natural anti-
inflammatory.
4. Blues and purples – Grapes with flavonoids decrease
the stickiness of our blood. Blackberries reduce colon
cancers. Elderberries fight viruses. Blueberries are the
highest in antioxidants.
Food Labelling
 serving size (at the top,  Nutrients (Yellow &
Green) Blue)
 Calories (below serving  Footnote (White at the
size) bottom)
  % Daily Value (on the
far right, Purple)
How much is the serving size?
 Standard  Familiar units:
 Compare similar Cups, pieces,
foods tablespoons
 How much actually
consumed
 Servings per container
 Multiply if consuming more than one serving
 Total amount of calories and nutrients
 Calories per Serving
 Amount of energy in each serving
 Must multiply calories per serving by number of
servings consumed
 Calories from Fat
 Compare calories from fat to number of calories
in each serving
 Calculate %
 Generally
 40 is low  400 is high
 100 is
moderate

NUTRIENTS
LIMIT THESE GET ENOUGH OF
 THESE
Total Fat (Saturated,
Dietary Fiber
Trans)
Cholesterol Vitamin A
Sodium Vitamin C
Calcium
Iron

Chapter 7: Stress Management

 Stress is your mind and body’s response or reaction to a
real or imagined threat, event or change.
 The threat, event or change are commonly called stressors.
Stressors can be internal (thoughts, beliefs, attitudes or
external (loss, tragedy, change).
Types of Stress:
1. Eustress or positive stress occurs when your level of stress
is high enough to motivate you to move into action to get
things accomplished.
2. Distress or negative stress occurs when your level of
stress is either too high or too low and your body and/or
mind begin to respond negatively to the stressors.
What are the causes?
1. Work related: unsatisfied, harassment, danger.
2. Life related: death, loss, trauma, hardships.
3. Internal: Fear, perceptions, worries.
Effects of Stress:
1. Body: fight or flight, extra blood sugar, tense muscles,
immune system activated.
2. Brain: Worsens your memory, kills brain cells and halts
their production. Toxins, illnesses.
3. Fitness: less gains, no concentration, risks for injury, lack
of motivation, weight gain.
4. Health: everything said before now counts as your health.
5. Wellness: your wellness is affected over time the longer
stress isn’t dealt with.
6. Social: You may end up with a phobia of social interaction.
7. Psychology: you become at high risk for mental illnesses
like depression and anxiety.
8. Education: stress can lead to you being sluggish, bad
memory, procrastination.
Stress Management Techniques
1. Physical activity: An excellent tool to control stress.
2. Time management
3. Meditation.
4. Breathing exercises.
5. Visual imagery: works by balancing the stressor with the
visualization of relaxing scenes such as sunny beach,
beautiful meadow, etc.
6. Yoga
7. Learn to relax and sleep properly.
Chapter 6: Weight Management & Energy Balance
 Weight management involves various methods of
keeping body weight at a healthy level.
 Proper nutrition and exercise are important aspects of
weight management for everyone, while medication or
surgery may be required for some people.
 Achieving and maintaining a healthy weight can help
prevent disease and may improve the symptoms and
outcomes of existing disease.
 Maintaining a healthy weight can help prevent many
diseases. Heart diseases, High blood cholesterol,
Hypertension, Type 2 diabetes, stroke, osteoarthritis,
cancer, stroke, Breathing problems, etc..
Factors that play role in weight management:
 Genetics  Gender
 Hormones  Age
 Thyroid  Physical activity
hormone level.
 Proportion of
muscle to fat
 Body Max Index (BMI) :) is a number calculated from a
person's weight and height. BMI provides a reliable
indicator of body fatness for most people and is used to
screen for weight categories that may lead to health
problems.
weight( kg)
BMI kg /m2=
height (m2)

 Underweight (≤18)
  Normal Weight (18.5  Overweight (25 -
- 24.9) 29.9)
 Obesity (=> 30)
 Basal Metabolic Rate (BMR): is the amount of daily
energy expended by a person.
 IBM: is the ratio of height to weight.
Calculating the Basic Metabolic Rate (BMR):
BMR (Women):
¿ 655+ ( 9.6∗weight ( kg ) ) + ( 1.8∗height ( cm ) )−( 4.7∗age ( years ) )
BMR (Men):
¿ 66+ ( 13.7∗weight ( kg ) ) + ( 5∗height ( cm )) −(4.7∗age ( years ) )
 Calorie: a unit of heat equal to the amount of heat required
to raise the temperature of one kilogram of water by one
degree at one atmosphere pressure
 The body expends 50-70% of calories of fuel vital
metabolic activities which include: building and repairing
tissues, breathing, circulating and filtering blood, producing
transporting substances and maintaining the body
temperature.
 Calculating the Total Daily Expenditure (TDEE)
 Sedentary (little or no exercise, desk job)
¿ BMR∗1.2
 Lightly Active (light exercise/ sports 1-3 days per week)
¿ BMR∗1.375
 Moderately Active (moderate exercise / sports 3-5 days per
week)
¿ BMR∗1.55
 Vey Active (hard exercise / sports 6-7 days per week)
¿ BMR∗1.725
  Extremely Active (hard daily exercise(sports), physical job,
2x day training, i.e., marathon, contest)
¿ BMR∗1.9

WHAT IS NEXT:
1. Improve 2. Exercise
quality of 3. Nutrition
life al Plan
Energy Balance:
 Energy IN = Energy  calories consumed =
OUT calories burned
 More IN than OUT over  More OUT than IN over
time = weight gain time = weight loss
Energy for Physical Activities:
Physical activities include:
1. Sports types of 3. Spontaneous
exercise muscular movement
2. Movement for daily
activities
 The amount of energy needed for physical activity depends on
 the activity,  and intensity
 its duration,