LESSON 1 - Iodine

- Iron
Nutrition refers to the food intake, which is the - Magnesium
key to any level of physical conditioning. It - Manganese
involves the nutrients that get into the body - Molybdenum
through the regular three meals and snacks. - Phosphorus
- Potassium
Nutrition Facts - Selenium
1. Serving Information - Zinc
2. Calories - Chloride
3. Nutrients - Sodium
4. Quick Guide to percent Daily Value AMINO ACIDS
(%DV) - Histidine
- 5% or less is low - Isoleucine
- 20% or more is high - Leucine
- Methionine + (Cysteine SAA)
Who do we need to consume more than 40 - Phenylalanine + (Tyrosine)
different nutrients in order to maintain good - Threonine
health? - Tryptophan
- Because your body must have the - Valine
nutrients to stay operating at peak levels, FATTY ACIDS
and they are only available from food. - Omega-3
- Because no single food source contains - Omega-6
all of these nutrients FIBER
VITAMINS - Fiber
- Vitamin A
- Vitamin B1 Eating a variety of foods from the 5 major food
- Vitamin B2 groups provides a range of nutrients to the body.
- Vitamin B3
- Vitamin B4 Promotes good health and can help reduce the
- Vitamin B5 risk of diseases.
- Vitamin B6
- Vitamin B7 Nutrient is a substance in food that provides
- Vitamin B9 structural or functional components or energy to
- Vitamin B12 the body.
- Vitamin C
- Vitamin D Essential nutrients are ones that cannot be
- Vitamin E synthesized by the body and, therefore, must be
- Vitamin K supplied from foods.
- Choline
MINERALS MACRONUTRIENTS are nutrients that
- Calcium provide calories or energy and are required in
- Chromium large amounts to maintain body functions and
- Copper carry out the activities of daily life.
Three broad classes of macronutrient
- Proteins
- Carbohydrates
- Fats
MICRONUTRIENTS are vitamins and
minerals needed by the body in very small
amounts. However, their impact on a body’s
health are critical, and deficiency in any of them
can cause severe and even life-threatening
conditions. They perform a range of functions,
including enabling the body to produce
enzymes, hormones and other substances needed
for normal growth and development.
Three types of micronutrient
- Water-soluble vitamins
- Fat-soluble vitamins
- Macrominerals and trace minerals
THE FOOD GROUPS
CARBOHYDRATES also known as carbs, are
vital at every stage of life. They’re the body’s
primary source of energy and the brain's
preferred energy source. Carbs are broken
down by the body into glucose - a type of sugar.
Glucose is used as fuel by your body’s cells,
tissues, and organs.
Food Sources
Carbs are found in all plant foods (grains,
vegetables, fruit, legumes and nuts), dairy and
foods containing added sugars. Healthier foods
higher in carbohydrates include ones that
provide dietary fiber and whole grains as well as
those without added sugars.
3 MAIN TYPES OF CARBOHYDRATES
SUGARS
- They are also called simple
carbohydrates because they are in the
most basic form.
- They can be added to foods, such as the
sugar in candy, desserts, processed foods
and regular soda.
- They also include the kinds of sugar that
are found naturally in fruits, vegetables
and milk.
STARCHES
- They are complex carbohydrates,
which are made of lots of simple sugars
strung together.
- Your body needs to break starches down
into sugars to use them for energy.
Starches include bread, cereal, and
pasta.
- They also include certain vegetables,
like potatoes, peas and corn.
FIBER
- It is also a complex carbohydrate.
- Your body cannot break down most
fibers, so eating foods with fiber can
help you feel full and make you less
likely to overeat.
- Diets high in fiber have other health
benefits.
- They may help prevent stomach or
intestinal problems, such as
constipation.
- They may also help lower cholesterol
and blood sugar.
- Fiber is found in many foods that come
from plants, including fruits, vegetables,
nuts, seeds, beans and whole grains.
PROTEINS are part of every cell, tissue and
organ in our bodies. They are constantly being
broken down and replaced. The protein in the
foods we eat is digested into amino acids that are
later used to replace these proteins in our bodies.
They are involved in metabolic, transport, and
hormone systems and they make up enzymes
that regulate metabolism. Proteins defend the
body against disease through immune function.
FOOD SOURCE
Animal Protein: Meat, Poultry, Fish,
Eggs, Cheese, Yogurt, Milk
Plant Protein: Lentils, Beans, Peas,
Nuts, Cereals
Water-Soluble Vitamins
Water-soluble vitamins travel freely through the
body and excess amounts are usually excreted
by the kidneys. The body needs water-soluble
vitamins in frequent, small doses. These
vitamins are not as likely as fat-soluble vitamins
to reach toxic levels.

FATS provide energy during endurance NUTRIENT FUNCTION SOURCES

exercise, in between meals, and in times of
starvation. They constitute an essential Thiamine Part of an All nutritious
component of cell membranes, insulate and act (vitamin B1) enzyme foods contain
needed for moderate
as a shock absorber for bones and organs. Fats
energy amounts,
are not necessarily bad for you, but you only metabolism; especially
need a small amount. important to pork,
nerve whole-grain
FOOD SOURCES function or enriched
breads and
Unsaturated or Good Fats cereals,
legumes,
- Olive oil
nuts, and
- Avocado seeds.
- Nuts
- Salmon Riboflavin Part of an Milk and
- Coconut (vitamin B2 enzyme milk
Saturated or Bad Fats needed for products;
energy leafy green
- Corn oil
metabolism; vegetables;
- Beef important for whole-grain
- Margarine normal vision or enriched
- Shortening and skin breads and
- Soybean oil health cereals
Trans Fats or Really Bad Fats
Niacin Part of an Meat,
- Deep fried foods (vitamin B3) enzyme poultry, fish,
- Snack foods (chips, crackers, pastries, needed for whole-grain
donuts) energy or enriched
metabolism; breads and
VITAMINS AND MINERALS are important for cereals,
micronutrients required by the body to carry out nervous vegetables
system, (especially
a range of normal functions. However, these
digestive mushrooms,
micronutrients are not produced in our bodies system, and asparagus,
and must be derived from the food we eat. skin health. and leafy
green
vegetables),
 water-soluble vitamins. They do not need to be
peanut butter
consumed as often as water-soluble vitamins,
Pyridoxine Part of an Meat, fish, although adequate amounts are needed. Too
(vitamin B6) enzyme poultry, much of a fat-soluble vitamin can become toxic.
needed for vegetables, A balanced diet usually provides enough
protein fruits fat-soluble vitamins.
metabolism,
helps make
red blood
cells NUTRIENT FUNCTION SOURCES
Folic acid Part of an Leafy green Vitamin A Needed for Animal
enzyme vegetables, or beta vision, sources
needed for legume, carotene healthy skin (retinol):
making DNA seeds, orange (converted and mucous fortified
and new juice, and by the body membranes, milk, cheese,
cells, liver; now to vitamin bone and cream, butter,
especially red added to A) tooth growth, fortified
blood cells most refined immune margarine,
grains system health eggs, liver
Plant sources
Cobalamin Part of an Meat, (beta
(vitamin enzyme for poultry, fish, carotene):
B12) making new seafood, leafy, dark
cells; found in green
important to plant foods vegetables;
nerve dark orange
function fruits
(apricots,
Ascorbic Antioxidant; Found only
cantaloupe)
acid part of an in fruits and
and
enzyme vegetables,
vegetables
needed for especially
(carrots,
protein citrus fruits,
winter
metabolism; vegetables in
squash, sweet
important for the cabbage
potatoes,
immune family,
pumpkin)
system cantaloupe,
health; aids strawberries, Vitamin D Needed for Egg yolks,
in iron peppers, proper liver, fatty
absorption tomatoes, absorption of fish, fortified
potatoes, calcium; milk,
lettuce, stored in fortified
papayas, bones margarine
mangoes, and sunlight
kiwi fruit (converted to
vitamin D by
Fat-Soluble Vitamins the skin)
Fat-soluble vitamins are stored in the body’s
Vitamin E Antioxidant; Polyunsaturat
cells and are not excreted as easily as
 protects cell ed plant oils balance of raisins,
walls (soybean, water in tomatoes
corn, blood and
cottonseed, body tissues
safflower),
leafy green Sodium Regulates Table salt,
vegetables, water processed
wheat germ, balance, meats,
whole-grain stimulates canned foods,
products, nerves poultry, eggs,
liver, egg milk
yolks, nuts
and seeds Iron Needed to Leafy green
transport vegetables,
Vitamin K Needed for Leafy green oxygen to all beans,
proper blood vegetables parts of the shellfish, red
clotting and body via red meat, eggs,
vegetables in blood cells poultry, soy,
the cabbage some
family, mlk, fortified
also produced foods
by bacteria in
the intestinal Zinc Vital to many Red meat,
tract internal fortified
processes, cereals,
supports oysters,
immune almonds,
MINERALS function, peanuts,
reproduction chickpeas,
and the soy foods,
NUTRIENT FUNCTION SOURCES nervous dairy
system products
Calcium Helps build Milk and
and maintain milk
strong bones products,
and teeth, broccoli, dark LESSON 2
helps blood leafy greens,
clot, helps fortified
nerves and products such What is Core Training?
muscles as orange
function juice, soy - Core training is simply performing
milk and tofu specific exercises to strengthen the
muscles of your core. Some examples
Potassium Aids in Broccoli,
nervous bananas, of core muscles are the rectus abdominis
system and potatoes with (the six pack)
muscle skin, prune - Your core is all of the muscles of your
function, juice, orange midsection. This includes muscles in the
helps juice, leafy front, sides and back of your midsection,
maintain green
healthy vegetables,
 as well as many muscles that you can’t
see.
Core training involves targeting the muscles
in the center of your body. Most commonly
thought of as the abs and low back, the core also
includes the hips and the shoulders.
Most of us sit the majority of the day and the
core tends to get weak. We need to develop these
muscles to protect our joints, especially our low
back. Core training can be thought of as any
exercise that targets these muscles. Research is
showing that doing some core stabilization
training every day can help treat and prevent
back pain. Even if you develop a 10-15 minute
daily stretching and core routine, the dividends
will pay off!
Why are Abdominal Muscle Workouts
important?
● Abdominal muscles form the core
muscles of your body. There are fewer
chances of lower back pain when you
have a stronger core. A strong core
helps in supporting your spine. The core
muscles form the framework of your
body. With a more muscular frame, the
posture and stability of the whole body
are enhanced.
● When you have a strong torso, there are
fewer chances of injury while doing any
household chores or playing any sport.
The chances of many diseases like
diabetes and cardiovascular problems
are also significantly reduced when you
don't have any fat deposition around
your waistline.
REASONS WHY YOU NEED TO BE
DOING CORE EXERCISES
1. Core exercises strengthen core
muscles
- It may seem like a no-brainer, but doing
core exercises builds core strength. It’s
hard to strengthen a muscle group
without doing exercises to strengthen it!
- Core training reduces the risk for
various health problems. Strong core
muscles reduce the risk for neck pain,
torn muscles, ruptured discs, strained
ligaments and incontinence.
2. Improve posture
- Why is a strong core essential? A robust
and healthy core means good posture.
Good posture means a healthy body,
especially a healthy back. Slumping in
chairs and arching the neck at screens is
horrible for posture—a healthy core
helps alleviate that tendency.
- Core training helps you look good.
Core training will keep your waistline
tight and give you a good looking set of
abs.
3. May improve running/ training
performance and balance
- Core exercises don’t just help tone and
sculpt six-pack abs! Core exercises are
great for improving overall balance.
Running and training require a solid
foundation. A strong core helps build
and maintain that foundation. The core
is used in virtually every movement so it
makes sense to strengthen it!
- Core training improves athletic
performance. All powerful movements
originate from the core of the body. A
stronger core will enable you to generate
more powerful and rapid arm and leg
movements.
4. Core exercises help reduce injury
when combined with full-body
strength training
- A strong core doesn’t just improve
running and other training; it can help
decrease the risk of injury. Ultimately,
this improves athletic performance since
 less time injured means more time and
energy for safe training. A holistic
training plan that includes full-body
strength training is a great way to
bulletproof the body.
- Core training improves functional
fitness. Improved functional fitness
allows you to perform everyday tasks,
such as walking, bending, lifting and
squatting, more easily.
5. Reduce lower back pain and stiffness
- Most people suffer from lower back pain
and stiffness. Core strengthening can
help alleviate that pain. As mentioned
above, it also decreases the risk of
getting injured again.
- Core training reduces the risk for low
back pain. Weak core muscles often lead
to low back pain. Strong core muscles
help you maintain correct posture and
reduce strain on your spine.

LESSON 3

The Muscular System

● The muscular system consists of all the
muscles of the body. These make up
approximately 42% of total body
weight, and are composed of long,
slender cells known as fibers. The fibers
are different lengths and vary in color
from white to deep red.
● The muscular system contains more than
600 muscles that work together to
enable the full functioning of the body.