NUTRITION - refers to the food intake,
which is the key to any level of physical
conditioning. It involves the nutrients
that get into the body through the
regular three meals and snacks.
What is NUTRIENT? refers to the
substance in food that provides
structural or functional components or
energy to the body.
What is ESSENTIAL NUTRIENT? refers
to the substance that must be obtained
from the diet because the body cannot
make it in sufficient quantity to meet its
needs.
The 4 Basic Food Groups
CARBOHYDRATES - 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.
PROTEIN-RICH FOODS - These are
the building blocks of the body as they
build and repair body tissues. They also
provide energy reserves when
carbohydrates and reserves are used
up. Sources of protein are meat, fish,
poultry, beans, milk, and eggs.
FAT-RICH FOODS - Fats are needed
for body lubrication and insulation. They
protect the internal organs and provide
essential fatty acids, but they are
relatively inefficient in the production of
energy. Besides, a high-fat diet may
contribute diseases to some vital organs
of the body. To keep fats to a minimum,
avoid fried foods, mayonnaise, butter,
cheese, rich desserts, and fatty
sausages. Vegetable fats are
nutritionally better than animal fats.
VITAMIN & MINERAL RICH FOODS -
These are body regulators of metabolic
processes. Sources of most vitamins
and 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.
According to Department of Health
(DOH), there are (6) six essential
nutrients that the body needs 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
Proteins - Meat, Dairy, Legumes, Nuts,
Seafood, and Eggs
Carbohydrates - Pasta, Rice, Cereals,
Breads, Potatoes, Milk, Fruit, and Sugar
Lipids (Fats) - Oils, Butter, Margarine,
Nuts, Seeds, Avocados and Olives,
Meat and Seafood
Vitamins - Common vitamins include
the water-soluble B group vitamins and
vitamin C and the fat-soluble vitamins A,
D, E, and K.
a. Fruits and vegetables are generally
good sources of Vitamin C and A and
folic acid (B group vitamin).
b. Grains and cereals are generally
good sources of the B group vitamins
and fiber.
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 can also be synthesized by gut
bacteria.
Minerals - (Sodium, Calcium, Iron,
Iodine, Magnesium, etc.) all foods
contain some form of minerals.
a. Milk and dairy products are a good
source 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.
Water
As a beverage and a component of
many foods, especially vegetables and
fruits. In many cases, water is the
“forgotten nutrient.” Although water does
not provide oxygen to the body in the
form of calories, it is a substance that is
essential to life. Among other things,
water lubricant joints absorb shock,
regulate body temperature, maintain
blood volume, and transports fluids
throughout the body, while comprising
70% of an individual’s body.
Guidelines for Lifelong Weight &
Health Maintenance
Eat balanced meals everyday.
Follow a consistent eating pattern.
Maintain your ideal weight.
Eat low-calorie snacks and avoid junk
foods.
Cut down on high-fat food and eat more
lean meats.
Drink 8 – 12 glasses of fluids a day.
Eat amidst a relaxed and pleasant
atmosphere.
Food supplements may be taken if
necessary.
EXERCISE - is any bodily activity that
enhances or maintains physical fitness
and overall health and wellness.
- It is performed for various
reasons, to aid growth and
improve strength, prevent aging,
develop muscle and the
cardiovascular system, hone
athletic skills, weight loss or
maintenance, improve health,
and also for enjoyment.
- Many individuals choose to
exercise outdoors where they can
congregate in groups, socialize,
and enhance their well-being.
THREE TYPES OF EXERCISE:
Aerobic Exercise
Anaerobic Exercise
Flexibility Exercises
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.
ANAEROBIC EXERCISE - which
includes strength and resistance
training, can firm, strengthen, and
increase muscle mass, as well as
improve bone density, balance, and
coordination.
FLEXIBILITY EXERCISES - stretch and
lengthen muscles. Activities such as
stretching help to improve joint flexibility
and keep muscles limber. The goal is to
improve the range of motion which can
reduce the chance of injury.
CLASSIFICATION OF EXERCISES
Dynamic/Isotonic
Static/Isometric
Dynamic exercises such as steady
running tend to produce a lowering of
the diastolic blood pressure during
exercise, due to the improved blood
flow.
Static exercise (such as weightlifting)
can cause the systolic pressure to rise
significantly, albeit transiently, during the
performance of the exercise.
Three key phases to exercise are the
warmup, training/workout, and the cool
down.
WARM UP EXERCISES - sometimes
called limbering warm up, it is the initial
phase of any exercise program. It
serves to elevate the body temperature
to prepare the muscles for any major
activity. By warming up, the muscles are
provided with a sufficient amount of
blood and oxygen supply so that it will
contract more effectively.
EXAMPLES OF WARM UP
EXERCISES
1. Arm Reach
2. Side Reach
3. Hip Rotations
4. Knees Lift
5. Jumping Jacks
BENEFITS OF WARMING UP BEFORE
A WORKOUT
a. Increased flexibility.
b. Lower risk of injury.
c. Increased blood flow and oxygen.
d. Improved performance
e. better range of motion.
f. Less muscle tension and pain.
Principles of Training
Why do we need such? - The principles
of training help to guide the trainer in
selecting the correct training type and
method in creating training sessions that
will improve performance. They help the
trainer choose the workload for the
athlete to ensure they are not levelling
out or failing to improve.

PROPER EXERCISE/WORKOUT - in Specificity - the training will focus on a

this phase, individuals will choose a
particular program that allows them to
meet or achieve the training objective.
Calisthenics exercise using weight of
the body are practical and inexpensive
to perform especially if there is no
weight training equipment in school. In
addition, only a minimal space is
required to execute the exercise.
EXAMPLES OF PROPER/ WORKOUT
EXERCISES
Abdominal curl
Push-up
Heel raise
Abdominal twist
Chin up
Chest up maximus
Half squats
COOL DOWN EXERCISES - Cooling
down is a fairly easy exercise, done
after a more intense activity, to allow the
body to gradually transition to a resting
or nearresting state. Depending on the
intensity of the exercise, cooling down
after a workout method such as intense
weightlifting can involve a slow jog or
walk. The main aim of cool down
exercises is for a gradual recovery of
pre-exercise heart rate and blood
pressure.
specific movement pattern, metabolic
demand, force generation and muscle
recruitment pattern.
Overload - the body is always adapting
to a certain stimulus. This is also known
as the training load or physical stress. In
order to improve fitness, the training
load or physical stress needs to be
challenging for the body.
Progression - this principle states that
the amount and intensity of your
exercise should be increased gradually.
Reversibility - the principle simply states
stopping the training will reverse the
body’s initial state.
Tedium - the principle of tedium is
applied when a trainer builds variety into
the training by changing the training
method.
Individualization - trainers must take into
consideration that every athlete has
different preferences on every training -
no two individuals are exactly alike.

Various Functions of Exercises

Release pent-up emotions
Building strength
For stretching
Coordination
Increase flexibility
Relaxation
Make one proficient at a skill
Reduce weight
Realign the body
Reshape the body
Warm up muscles before vigorous
physical activity
Discharge excess energy / For fun