FITNESS

GOALS AND
DANCE GOAL
FITNESS GOALS AND
DANCE GOAL
Setting fitness goals is an important part of
getting healthy. Setting goals helps you hold
yourself more accountable and shows you what
you're capable of. It can also help you push
through the more difficult moments to make a
longer-lasting change. It also helps trigger new
behaviors, helps guides your focus and helps
you sustain that momentum in life.
Benefits of Goal Setting
Goals help mobilize energy which leads to a higher
effort overall.

Higher effort leads to an increase in persistent

effort.

Goals help motivate us to develop strategies that

will enable us to perform at the required goal level.

Accomplishing the goal can either lead to

satisfaction and further motivation or frustration
and lower motivation if the
goal is not accomplished.
Importance of
creating large and
small goals
Big goals take more time to achieve, so it’s
important to create smaller stepwise goals to
help you reach the big goals. You might feel
like your big goals are too overwhelming to
achieve. So, if it will take six months to
achieve your larger goal, you might aim to
achieve smaller goals every two to four
weeks to help you reach your ultimate goal.
In setting SMART goals, the idea is to make goals
Specific, Measurable, Attainable, Relevant and Time-
bound.

So instead of setting a goal to “lose weight,” create a

SMART goal:

Specific: Lose 20 pounds.

Measurable: You can step on a scale to see if you’re on track.

Attainable: 1 to 2 pounds each week is a reasonable rate of

weight loss.

Relevant: It’s a step toward improving your health.

Time-bound: You’ll do this in four months.

D: Difficult
but realistic
You want to set goals that are
challenging, but realistic. If
winning a championship is
realistic for your team, go for it.
Want to be top 10? Set that
goal instead. Make sure your
goals are challenging, but they
are realistic and achievable as
well.
A: Assessable
and specific
A good goal is something clear
that you can track and measure.
it a clear outcome. Something
you will KNOW when you have
achieved that goal and you can
track and assess your progress
along the way.
N: No
Negative
phrasing
Goals should be positive and
encouraging. So when you write
your goals, use positive language
and avoid wording your goal in a
way that is to avoid something
or not do something.
C:
Competition
and practice
goals
Set goals around training, effort,
how many times you want to be
able to run your pom routine full
out, everyone being accountable
at practice etc. Those everyday
little practice goals are what will
make the big competition goals
achievable.
E: End dates
Every good goal has an end date.
You have to know when you
want it to happen if you want it
to happen during a specific
season. Whatever your goals, set
an end date, and you can even
take it a step further and set
progress dates along the way to
assess where you stand. That
way you can make adjustments
to your achievement strategy as
needed.
DAILY CALORIE
EXPENDITURE
DAILY RECOMMENDED CALORIE INTAKE

Calories – It is the amount of Calories are a measure of how much energy food or drink
energy in an item of food or drink contains.
that we eat. The amount of energy you need will depend on:

02 03
Figuring out how many calories you
should eat a day depends on your
age, weight, activity level, medical
01
conditions, and overall goals.
your age your lifestyle your size

for example, growing for example, how active you your height and weight can
children and teenagers may are affect how quickly you use
need more energy energy
NUTRITION
Nutrients are substances found in food that perform three major functions in the body: (1) provide energy, (2)
help regulate metabolism, (3) build and repair tissues. Carbohydrates, fats and protein supply the body with
energy and are regarded as fuel nutrients while vitamins, minerals and water are the regulatory nutrients.

CARBOHYDRATES FATS PROTEINS VITAMINS MINIRALS

They are the major source
of energy for most body’s
functions: muscle
contraction, regulating fat
and metabolizing protein,
generating heat and
maintaining the cells. Each
gram of carbohydrates
provides the body with
four calories.
Functions: Store energy, insulate
us from the cold and protect our
organs from injury resulting from
trauma, transport fat-soluble
vitamins, ands give us a full and
contented feeling (satiety)
because they take much longer
to digest than carbohydrate and
protein, and release hormones in
the stomach that decrease
hunger feelings.
Like carbs, proteins These are essential organic These are inorganic
substances that perform substances that: (1) help
provide 4 calories per
highly specific metabolic build strong bones, (2)
gram. Proteins are vital
processes in the cells. transmit muscular and
for processes like cell
They are essential because nervous impulses, (3)
signaling, immune they cannot be maintain water and acid-
function and the synthesized by the body base balance, and (4) help
building of tissues, and must be sourced from vitamins perform the
hormones and foods. body’s chemical and
hormonal activities.
enzymes.
Maintaining a healthy weight
To maintain a healthy weight, you need to balance the amount of
calories you consume through food and drink with the amount of
calories you burn through physical activity.

Weight Management
Weight management is the process of adopting long-term lifestyle
modification to maintain a healthy body weight on the basis of a
person's age, sex and height.

Methods of weight management include eating a healthy diet and

increasing physical activity levels.

If you are struggling with your weight, you may find that a healthy
eating plan and regular physical activity help you lose weight and
keep it off over the long term.
HOW TO COUNT YOUR ENERGY EXPENDITURE

FIGURE OUT YOUR CALORIE NEEDS

In order to calculate your overall calorie needs, you need to determine resting
energy expenditure (REE) and non-resting energy expenditure (NREE).
REE refers to the number of calories a person burns at rest, while NREE
indicates calories burned during activity and digestion.
Multiplying REE and NREE gives you the normal number of calories burned in
a day, also knownas total daily energy expenditure (TDEE).
HOW TO COUNT YOUR ENERGY EXPENDITURE

In order to determine your overall calorie needs, you can either use a simple
online calculator or the Mifflin-St. Jeor equation:

1. Resting energy expenditure:

Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 161
HOW TO COUNT THEM
2. Non-resting energy expenditure:
Then, multiply your result by an activity factor - a number that represents
different levels of activity (7):
Sedentary: x 1.2 (limited exercise)
Lightly active: x 1.375 (light exercise less than three days per week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1.725 (hard exercise every day)
Extra active: x 1.9 (strenuous exercise two or more times per day) The
end result gives you your TDEE.


Note: Calories can either be added or

subtracted from your total expenditure
in order to reach different goals.
In other words, those trying to lose
weight should consume fewer calories
than they expend, while those looking
to gain muscle mass should increase
calories.
TRACK YOUR CALORIES USING
THIS APPLICATIONS
 Anatomy of Tapasilog

Note: Estimate the weight of your food when using the applications.

Source: 15 Most Popular FILIPINO BREAKFAST Dishes of All Time (jontotheworld.com)

THANK
YOU