MODULE 2: MOVEMENT ENHANCEMENT

(Movement Patterns, Exercise Based)

UNIT 2 Physical Activity and Nutrition

What is PHYSICAL ACTIVITY?

WHO (World Health Organization) defines physical activity as any bodily movement produced by skeletal muscles
that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and
from places, or as part of a person’s work. Both moderate and vigorous-intensity physical activity improve health. Regular
physical activity is proven to help prevent and manage non-communicable diseases such as heart disease, stroke, diabetes
and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health,
quality of life and well-being. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play,
and can be done at any level of skill and for enjoyment by everybody.

How much of physical activity is recommended?

WHO guidelines and recommendations provide details for different age groups and specific population groups on how much
physical activity is needed for good health.

WHO recommends:

Adults aged 18–64 years

 should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of

moderate- and vigorous-intensity activity throughout the week

 should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle
groups on 2 or more days a week, as these provide additional health benefits.

 may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of
vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity
throughout the week for additional health benefits.

 should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity
(including light intensity) provides health benefits, and to help reduce the detrimental effects of high levels of sedentary
behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to
vigorous-intensity physical activity.

Adults aged 65 years and above

 Same as for adults; and

 as part of their weekly physical activity, older adults should do varied multicomponent physical activity that
emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a
week, to enhance functional capacity and to prevent falls.

Pregnant and postpartum women

  All pregnant and postpartum women without contraindication should:

 do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week

 incorporate a variety of aerobic and muscle-strengthening activities

 should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity
(including light intensity) provides health benefits.

People living with chronic conditions (hypertension, type 2 diabetes, HIV and cancer survivors)

 should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of

moderate- and vigorous-intensity activity throughout the week

 should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle
groups on 2 or more days a week, as these provide additional health benefits.

 as part of their weekly physical activity, older adults should do varied multicomponent physical activity that
emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a
week, to enhance functional capacity and to prevent falls.

 may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of
vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity
throughout the week for additional health benefits.

 should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity
(including light intensity) provides health benefits, and

 to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should
aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.

Adults living with disability:

 should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of

moderate- and vigorous-intensity activity throughout the week

 should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle
groups on 2 or more days a week, as these provide additional health benefits.

 As part of their weekly physical activity, older adults should do varied multicomponent physical activity that
emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a
week, to enhance functional capacity and to prevent falls.

 may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of
vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity
throughout the week for additional health benefits.

 should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity
(including light intensity) provides health benefits, and

 to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should
aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.
It is possible to avoid sedentary behavior and be physically active while sitting or lying. E.g.Upper body led activities, inclusive
and/or wheelchair-specific sport and activities.

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. Here are the most common meals and snacks of Filipinos.

2.1 NUTRITION COMMON FILIPINO MEALS AND SNACKS

Breakfast
1. Coffee, bread, peanut butter
2. Chocolate, pancake
3. Milk, bread, egg, papaya
4. Canned juice, rice dried fish
5. Tapa-sinangag-itlog (Tapsilog)
Lunch
1. Rice, fish sinigang
2. Rice, pork adobo
3. Hamburger, sandwich, soft drinks
4. Rice, fried chicken
5. Rice, sautéed vegetables, fried fish
Supper
1. Rice/tinapa/tuyo
2. Rice, chicken tinola
3. Rice, pancit/noodles
4. Rice, menudo
5. Rice, beef nilaga
Snack
1. Spaghetti, soft drinks
2. Noodles, banana cue
3. Sandwich, juice

THE FOOD GROUPS

Contemporary health specialist considers four basic food groups, namely;

1. Carbohydrates-rich foods.
2. Protein-rich foods.
3. Fat-rich foods.
4. Vitamin and mineral-rich foods.

A balance diet is made-up of all the basic food groups so that the three meals (and snacks) can provide sufficient
nutrients needed by the growing and active body. The quantity of food is considered in maintaining the weight of a college
student.

GUIDELINES FOR WEIGHT AND HEALTH MAINTENANCE

1. Eat balanced meals every day

2. Follow a consistent eating pattern
3. Maintain your ideal weight
4. Eat low-calorie snacks and avoid junk foods
5. Cut down on high-fat foods and eat more lean meats.
6. Drink 6-8 glasses of fluids a day
7. Eat amidst a relaxed and pleasant atmosphere
8. Food supplements may be taken if necessary

THE SOUTH BEACH DIET

This is a low-calorie diet composed of a lot of fresh or sometimes steamed vegetables with fruits, lean meat/fish and good
carbohydrates-rich foods. It is recommended for overweight individuals and for weight maintenance. Get into the SBD program
only upon the approval of the school physician. Strictly follow instructions.

Here are tips for you:

1. Set your goal. How many pounds do you have to lose?

a. Present weight

b. Ideal weight for your age

2. Plan your meals – fresh vegetables, fresh fruits, some lean meat/fish, add good carbohydrates-rich food in small
amounts. Increase your meat/fish and include some food with good fats. Try to follow this diet (with slight changes)
for weight maintenance.

3. Monitor your weight once a week and record the data.

4. Get into some forms of exercises such as walking, dancing and swimming.

5. Pace yourself. Understand your body needs and move along gradually.

6. If possible, eat and exercise with a buddy.

2.2 Basic Principles of Fitness

The 5 Basic Principles of Fitness

The best way to achieve optimum results in exercise and fitness is to follow a plan. But not just any plan, such as “I’m going to
run 5 miles every day” or “I’ll lift the heaviest weight I can every time I work out.” Your body is an amazing machine that
responds to specific stimuli indistinct ways, and your brain is constantly working to protect the body from threats – like way too
much stress on the muscles and tendons from continuous all-out hard exercise.

Fortunately, exercise science gives us five basic principles we can incorporate into a fitness program that will develop the
changes, or “adaptations” we desire, in a safe and lasting way.These five principles are:

 The Overload Principle

 The F.I.T.T. Principle
 The Specificity Principle
 The Rest and Recovery Principle
 The Use It or Lose It Principle

The Overload Principle is considered the most important concept in exercise. In simple terms, it means that your body will
adapt to the demand you impose on it.

So, it’s important to strategically vary your mode of exercise, intensity and duration oftraining in order to get
better, stronger or faster. This is where the F.I.T.T. Principle comes in.

F.I.T.T. stands for Frequency, Intensity, Time and Type. These are the four areas where increases in workload or
demand can be made in order to progressively overload the body so it adapts in the desired way.

Frequency means how often an exercise is performed. After any kind of exercise, your body begins a process of repairing and
rebuilding stressed tissues. It’s important to find the right balance of work and recovery that provides just enough stress for the
body to adapt as well as recover for the next session.
Intensity is the amount of effort or work completed in a specific exercise. For example, walking at a conversational pace is low
intensity, whereas sprinting for 400 yards is highintensity. In strength training, factors that influence intensity are the weight itself
(load), the number of sets and repetitions, the tempo of the repetitions, and whether a level of instability has been added (such as
standing on one leg while doing shoulder presses.) Once again, just enough intensity to overload without overtraining, injury or
burnout is what’s important here.

Time is simply the duration of the exercise session. It’s a function of intensity and type.

Type means the type of exercise performed – strength training, cardio, or a combination of both. The type of exercise is tied to
the Specificity Principle, discussed next.

This table illustrates how to combine the Overload Principle and the F.I.T.T. Principle for strength training or cardiovascular
training:

Strength Training Cardio Training

Frequency Increase the number of workout days Increase the number of workout days
Intensity Increase the number of repetitions for a given load Increase pace for given time or distance
Time Increase the number of sets Increase length of workout or distance
Type Perform a different exercise for the same muscle group Perform a different type of exercise, ex. Running to
cycling.

The Specificity Principle is, quite simply, that the exercise you do should be specific to your goals. For example, if your goal is
simply health and weight management, focus on total body strength, cardio and a healthy diet. If you are a runner wanting to
improve your race times, include speed workouts in your training. If you’re a cyclist training for a 100-mile ride, focus on
building up longer distance training rides at an endurance pace.

The Rest and Recovery Principle is critical to achieving gains in fitness. The body simply cannot tolerate too much stress, and
over time will instead “shut down” in order to protect itself. This results in overtraining syndrome, burnout, excess
fatigue, and a weakened immune system. Rest and recovery are important for your mental state too!

The fifth principle, while not specifically targeted to fitness adaptations, is still important to be aware of – Use It or Lose It.
Most everyone is aware of this concept at some level, as it applies to many things in life. With respect to the body,
muscles build strength (called “hypertrophy”) with use, and lose strength (“atrophy”) with lack of use. This includes not only
the skeletal muscles, but also the heart and even the brain (although it’s not technically a muscle.) How quickly atrophy occurs is
dependent on many factors, and will be the subject of a future blog post. Incorporating these principles into your fitness routine
will ensure you get the best results in the most efficient way, while preventing injury and overtraining. But it can be complicated.