MODULE 2

EXERCISE & NUTRITION FACTS

The key to FITNESS is developing healthy diet and exercise habits.

You may not like those words- diet and exercise. But, don’t get hung up on them. Diet just
means eating healthy. Exercise means being more physically active.
 WHAT IS EXERCISE
01 is any bodily activity that enhances or maintain physical fitness and
overall health and wellness
01 THREE TYPES OF EXERCISE
AEROBIC ANAEROBIC FLEXIBILITY
EXERCISE EXERCISE EXERCISE
is any physical includes strength stretch and
activity that uses and resistance lengthen muscle
large muscle group training, can firm,
and cause the body strengthen, and
to use more oxygen increase muscle
than it would while mass, as well
resting improve bone
density, balance,
and coordination.
 HEALTH -RELATED FITNESS
02 is a function of body’s adaption to exercise. It could be developed
and maintain through the regular and proper exercise progam. There
are five (5) components of Health Related Fitness.: Mascular
Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility,
Body Composition.
02 HEALTH -RELATED FITNESS
MUSCULAR STRENGTH MUSCULAR ENDURANCE
refers to the ability of refers to the ability of
the muscle to exert the muscle to endure
maximum effort in sub maximal effort for
brief duration. a prolonged period of
time.
EXAMPLE EXERCISE: EXAMPLE EXERCISE:
SIT UPS, PUSH UPS, DIPS, WALL SIT, PUSH UPS, PLANK,
SQUATS CURL UPS
02 HEALTH -RELATED FITNESS
CARDIOVASCULAR ENNDURANCE FLEXIBILITY
refers to the ability of the refers to the ability of
heart, blood vessels and the muscle and joints
lungs to adapt to to go through a full
physical exertion for
range motion.
ptolonged duration.
EXAMPLE EXERCISE:
EXAMPLE EXERCISE:
BALLISTIC, STATIC, DYNAMIC
MOUNTAIN CLIMBER, JUMPING
ETC.
JACKS, HIGH KNEE MARCH
02 HEALTH -RELATED FITNESS
BODY COMPOSITION
refers to the
proportion of lean
body mass to fat body
mas.

EXAMPLE :
GETTING BMI and WHR
 SKILL-RELATED FITNESS
03 are movements that are necessary for an individual to successfully
demonstrate a variety of motor skills and movement patterns.
03 SKILL -RELATED FITNESS
AGILITY SPEED
is the ability of an is the ability of the make
individual to change successive movements
direction or position in of the same kind i the
space with quickness shortest period of time.
and lightness of
movement.
03 SKILL -RELATED FITNESS
POWER BALANCE
refers to the ability of the is the ability to control
muscle to release organic equipment
maximum force in a neuromuscularly; a state
shortest of time. of equilibrium.
03 SKILL -RELATED FITNESS
COORDINATION REACTION TIME
refers to a person’s relates to the time
ability to perform between one of
complex movements due your senses recognizing
to the working together a stimulus and your body
of the nervous system moving in response
and the muscles of the
body
04
PHASES OF EXERCISE PROGRAM
1. WARM-UP EXERCISE
2. EXERCISE PROPER/ WORK OUT
3. COOL DOWN EXERCISE
 TRAINING PRINCIPLES
05 Just as there is a correct dosage of medicine for treating an illness,
there is a correct dosage of physical activity for promoting health
benefits and developing fitness and wellness.
05 TRAINING PRINCIPLES
SPECIFITY OVERLOAD
The principle states that This refers to the
benefits associated observation that a body
with the training stimulus system must be exercised
can only be achieved when at a level beyond which it
it duplicates the is presently accustomed.
movements and energy
systems involved in the
exercise
05 TRAINING PRINCIPLES
PROGRESSION REVERSIBILITY
This principle states that The principle simply states
the amount and intensity that if an individual stop to
of your exercise should be exercise, the body returns
increased gradually. to its initial level of fitness.
This refers to the idea that
if you don't use it you will
lose it.
05 TRAINING PRINCIPLES
TEDIUM INDIVIDUALIZATION
This principle applies the No two individuals are
importance of training exactly alike. All individuals
variation in exercise or have different performances,
training plan. fitness attributes, lifestyles,
nutritional preferences, and
respond to exercise
and its physical and social
environments in their own
unique way.
 THE F.I.T.T FORMULA
06 FREQUENCY, INRTENSITY, TIME, TYPE
06 F.I.T.T FORMULA
FREQUENCY INTENSITY
It refers to 'how often' one It refers to 'how hard' one
does the physical performs the physical
activity. Physical activity activity.
can only be beneficial if
done several days a week.
06 F.I.T.T FORMULA
TIME
It refers to 'how long' one
does the physical activity.
TYPE
It refers to the type of
activity one does to build a
boog specific part of
fitness or to gain a specific
benefit.
 NUTRITION FACTS
07
07 NUTRITION FACTS
FITNESS IS 20%
EXERCISE
AND 80%

NUTRITION
YOU CAN’T OUTRUN YOUR FORK
07 NUTRITION FACTS

EATING VS EXERCISE
WHY YOUR FOOD CHOICES ALWAYS WIN
07 NUTRITION FACTS
07 NUTRITION FACTS
07 THOUGHT TO PONDER
IS DOING EXERCISE
THE ONLY TIME TO
BURN CALORIES?
07 TDEE

FAMILIAR WITH TDEE?

07 TDEE
TDEE stands for “ TOTAL DAILY
ENERGY EXPENDITURE”
In brief, TDEE is the number of
calories you burn each day.
07 TDEE
HOW TO COMPUTE?
CLICK THE LINK BELOW
https://www.calculator.net/tde
e-calculator.html
 FOOD GROUPS
08
08 FOOD GROUPS
CARBOHYDRATES PROTIEN
Rich in bold food. These These are the building
are the energy giving blocks of the body as
foods. they build and repair
body tissues.
EXAMPLE:
Rice, whole grain, flour, EXAMPLE:
potatoes, cerals, and meat, fish, poultry, beans,
seeds milk, and egg
08 FOOD GROUPS
FATS Vitamin
Fats are needed for body These are body regulator
lubrication and of metabolic processess.
insulation.
EXAMPLE:
EXAMPLE: vegetables, fruits
Butter, cheese, fried
foods, rich desserts
08 FOOD GROUPS
MINERALS WATER
are elements on the “forgatten nutrients” as a
earth and in foods that beverages and
our bodies need to component of many
develop and function foods, especially
normally. vegetables and fruits.

EXAMPLE:
sodium, calcium, iron,
idoine etc.