TOPIC 1: Physical Fitness and Exercise Terminologies

In the discussion of the course Physical Education, several terms that are interrelated or connected, but are
actually different, would come to mind. These terms may be better understood if they are briefly discussed in
terms of what they mean, and their purpose or function. Below are the most common terms that are fitness
and exercise-related.

Physical Education - an integral part of general education designed to promote the optimum development of
the individual physically, socially, emotionally, and mentally through total body movement in the performance of
properly selected physical activities.

Physical Activity – a body movement that is produced by the contraction of skeletal muscles and that
substantially increases energy expenditure.

Exercise – a type of physical activity that requires planned, structured, and repetitive bodily movements to
improve or maintain one or more components of physical fitness.

Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without
undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies,
and with enough energy for leisure time activities.

Warm-up – the preparation of the body physically and mentally for the conditioning bout. This means that the
heart, lungs, and muscles are being set for an increased workload, an activity that is of higher intensity and
which will last for about 5-15 minutes enough to produce slight sweat indicating that the body is ready for the
activity/exercise proper. This also means lesser chances of injury occurrences while exercising.

Cool Down – this is the period when the body tries to return to its normal or resting state. This may be the
latter phase of the conditioning bout but done at a lower intensity level followed by light stretching exercises.
This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and stiffness, and
blood pooling that may result to a person’s feeling of dizziness and faintness. This guide that will indicate that
cooling down has served its purpose is if the heart rate is approxmately 100-110 bpm or even less.

Fundamental Movements - are basic body movements that involve various body parts. These fundamental
movements are foundational building blocks upon which more complicated and intricate physical movements
are built.

Non-Locomotor Movements - non-locomotor movements requries no movement from one area to another,
are important for balance, flexibility, body control, and spatial awareness, and can predict an active lifestyle
later in life.

Locomotor Movements requires the body to travel through space from one point to another. The body is not
anchored in place and is moving through the transfer of weight from one area of the body to another, which is
seen is movements sucha as walking, marching, jumping, climbing, running, hopping, sliding, skipping,
galloping, leaping, side-stepping, and crawling.

1
 Benefits of Exercise and Problems of Inactivity

On Benefits of Exercise

There is no single individual currently alive, or a research work, that would say that exercise does not do
anything good to a person at all. Hundreds of books, articles, research studies, and even blogs/vlogs, would
boast of how exercise contributes to a better and healtheir life. That is, for someone who willingly and
religiously incorporate exercise to his/her daily or even weekly schedule. Thus, to be more specfic, it would be
best to identify the most basic physical, mental, psychological, physiological, and social benefits that an
individual gets when he/she performs a regular exercise routine or program.
PHYSICAL MENTAL AND PHYSIOLOGICAL SOCIAL
PSYCHOLOGICAL

✓ Improves ✓ Relieves stress ✓ Increases ✓ With endorphin,

appearance ✓ Reduces efficiency of the exercise allows
✓ Helps trim the chances of heart and lungs one to feel
waistline anxiety and ✓ Helps reduce happier. Creates
✓ Helps to have a depression body fat ✓ avenues to join
better physique ✓ Improves teams or clubs
✓ Lowers
✓ Helps maintain memory and meet new
proper body hypertension
✓ Triggers the people who
weight release of the ✓ Helps prevent
have the same
happy hormone, loss of muscle
mass passion or
“endorphin” interest like you.
✓ Boosts or ✓ Helps reduce
Allows you to
improves mood insulin ✓ adjust to new
✓ Improves the resistance
people and
ability to sleep ✓ Increases even new
better muscular
✓ Improves surroundings.
strength and
psychological By being with
endurance ✓ people who
functioning ✓ Helps improve share the same
flexibility interest as
✓ Reduces yours, then it
chances of makes you a
lower back more reliable
pains person/friend.

On Problems of Inactivity

On the other hand, failure to engage in a regular physical activity also has corresponding concerns or
problems. To wit:

1. obesity
2. diabetes
3. lower back pains

2
 4. tension syndrome
5. prone to Cardiovascular Diseases (CVDs)

CARDIOVASCULAR DISEASES (CVDs) – terms that refers to any disease that affects the heart or blood
vessels.

MAJOR FORMS OF CVD:

1. Atherosclerosis – accumulation of fatty plaques (fatty deposits, calcium, tissue debris) in the inner
walls of the artery. This limits the flow of oxygen-rich blood to your organs and other parts of your
body, which may eventually lead to a heart attack or stroke.

2. Coronary Heart Disease (CHD) – a condition where the heart is supplied with insufficient blood due
to clogging of coronary arteries. Difficulty in breathing or shortness of breath, vomiting, and angina
pectoris (chest pain) are some of the signs of this disease.
3. Stroke – a disease when blood supply to the brain is reduced for a long period of time. Weakness of
face, arm or leg on one side of the body, difficulty in speaking and walking are common symptoms.
4. Hypertension – is a condition where the blood pressure is chronically elevated. A borderline blood
pressure is 140mmHg for the systolic BP (or when the heart contracts), and 90mmHg for the diastolic
BP (or when the heart relaxes).
Source: Cando, J. et al. (2010) Physical education I. Foundation of physical fitness: A college worktext. Mutya Publishing House,
Inc.

Normal blood pressure is 120/80. This means a systolic reading of less than 120 and a diastolic reading of
less than 80.

Elevated blood pressure is a systolic reading of 120 to 129 and a diastolic reading of less than 80.

Stage 1 high blood pressure is a systolic reading of 130 to 139 or a diastolic reading between 80 and 89.

Stage 2 high blood pressure is a systolic reading of 140 or higher or a diastolic reading of 90 or higher.

3
 Health-Related Fitness Components And Assessments

Those components that contribute to the development of fitness and health and functional capacity of
the body will be classified as health-related components. Health-related components are first developed before
the skill-related components.

1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction to
overcome resistance.

Activity tests to measure muscular strength: Push-ups, Modified Push-ups

2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular effort or
capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.

Activity tests to measure muscular endurance: Abdominal Curl-ups, crunches

3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM). It involves the
muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low
back pain as well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent
injury and to maintain body mobility. It can be greatly improved by stretching.

It involves four basic movements, namely:

▪ Flexion – bending a body segment

▪ Extension – straightening a body segment
▪

▪ Abduction – moving a limb away from a body

▪ Adduction – moving a limb towards the body

4
 Activity tests to measure flexibility: Sit and Reach, Shoulder Flexibility, Sit and
Reach Wall Test

4. Body Composition - refers to the total make-up of the body using the concept of a two component model:
the Lean Body Mass and the Body Fat.

The Lean Body Mass consists of the muscles, bones, nervous tissue, skin, blood and organs. These
tissues have high metabolic rate and make a direct, positive contribution to energy production during exercise.

Body Fat of adipose tissue represents that the components of the body whose primary role is to store
energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body Fat is
further the maintenance of life while storage body fat contained in the fatty deposits found under the skin and
deep inside the body.

Activity tests to measure body composition:

A. Body Mass Index (BMI) – weight in kg/height in m2

Example: if body weight is 55 kg and height is 1.6 m, the BMI is 21.5 (normal weight)

Weight classifications based on BMI are presented as follows:

International Obesity Task Force (IOTF) Proposed Classification of BMI Categories for Asia
BMI (kg/m2) CLASSIFICATION

< 18.5 Underweight

18.5 – 22.9 Normal

23.0 – 24.9 At-risk of Obesity

25.0 – 29.9 Obese I

> 30.0 Obese II

Source: Nutrition and Physical Fitness Manual, Panlasigui, Leonora, 2005 as cited in the book of Cando, J. (2016). Health Optimizing
Physical Education for Senior High School. Mutya Publishing House Inc.

B. Waist-Hip Ratio (WHR) – waist measurement/hip measurement

Example: if a female’s waist is 24 inches, and hip measurement is 36 inches, then WHR is .6

Note: According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of a
higher than normal risk of developing heart disease. A healthy WHR for women is under .85 and a healthy
WHR for men is .90 or less.

Source: https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140

5. Cardiovascular Endurance - is the ability of the heart, lungs and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined
as the maximum amount of work an individual is capable of performing continuously where the work involves
large muscle groups.

5
 Activity tests to measure cardio-vascular endurance:
Rockport Walking Test, Cooper Run Test, 3-minute Step Test

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

1. Waist-to-Hip Ratio ( Body Composition ) It is used to evaluate your weight.

Formula:
WHR = waist measurement (cm/in)
hip measurement (cm/in)

2. Step Test ( Cardio-vascular Endurance )

Material: 12 - inch bench

a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step consists of
four beats - that is, up with left foot, up with the right foot, down with the left foot, down with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60 seconds.
This serves as your RECOVERY HEART RATE.

PULSE/ANATOMICAL SITES
• radial artery at the wrist (located at the base of the thumb)
• temporal artery (front of the ear)
• apical site (chest area)
• carotid artery (neck area)

TOPIC 2: Nutrition, Healthy Eating Habits and Popular Diets

On Nutrition

As participation in any physical activity requires energy, therefore, it is but fitting that food is discussed relative
to its context to physical activity participation.

Food is essentially the source of nutrients that are needed by the body to perform its basic functions. Further,
nutrients are basically classified into 6 types (carbohydrates, fats, protein, vitamins, minerals, and water)
where each has a specific function, and collectively they work together to contribute to good health. Simply,
good health is characterized by striking a balance between proper nutrition and sufficient physical activity
participation.

Succeeding topics will focus on visual representations in terms of what a “balanced and healthy meal” should
be in considering a healthy diet and choice of food, as well as the different kinds of popular diets.

A. Macronutrients – nutrients that the body needs in large amount as they are the ones that provide energy to
the body.

6
1. Carbohydrate – the chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4 kcal. It
is also the preferred energy source for most of the body’s functions. As long as carbohydrate is available to the
body, certain body cells such as the nerve cells in the brain and retina, and the red blood cells depend
exclusively on it for energy.

Active individuals and athletes consume a high carbohydrate diet (carbohydrate loading) to maximize storage
of glycogen for fuel. These foods have also been shown to improve sports performance especially among
endurance athlete.

Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one gets from
rice, corn, root crops, pasta, bread and bakery products, fruits, vegetables, milk and milk products and many
processed foods and drinks.

2. Fat – provides a concentrated source of food energy, providing 9 kcal per gram. It is also important
component of body cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K. Other
functions of fats include body insulation and padding from extreme temperature and shock, and provide
palatability and satiety value to foods.

The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3) acids. They
must be provided by the diet hence the name essential fatty acids. They are used to maintain the structural
portions of cell membranes and to synthesize eicosanoids. Eicosanoids are hormone-like compounds that
function in the blood pressure regulation, blood clotting and immune response. Some of the important
derivatives of linolenic acid are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are
necessary in normal brain development and in the prevention and treatment of various diseases such as heart
disease, hypertension, arthritis, and cancer. EPA and DHA also constitute a large part of the eye’s main center
vision, the retina.

Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil. Unsaturated fats
are found in nuts, fish and vegetable oils such as corn oil.

3. Protein – the body-building nutrient. Proteins are needed for growth and repair of body cells. No new living
tissue can be built without it, for protein is a part of every living cell and every tissue. They are also essential
components of enzymes and hormones needed for vital life processes such as digestion absorption and
metabolism. Proteins also help produce antibodies to fight infection, maintenance of fluids and electrolyte
balance and acid-base balance and transport of substance around the body. Protein provides some fuel to the
body, yielding 4 kcal per gram.

Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried beans and
nuts.

B. MICRONUTRIENTS - nutrients that the body needs in small amount

1. Vitamins - Vitamins in food occur in much smaller quantities than the macronutrients. They are the
regulators or facilitators of body processes. Certain vitamins assume antioxidant functions (vitamin C, E and
beta-carotene) that may help protect cell membranes. Furthermore, vitamin D acts as a hormone. The human
body needs an adequate supply of 13 vitamins --- fat-soluble vitamins A, D, E and K and water-soluble
vitamins C and B complex.

Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources of protein,
carbohydrates and fats are also good sources of a number of vitamins.

7
2. Water constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical
reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best for it. These
special fluids regulate the functioning of cells. The entire system of cells and fluids remains in a delicate but
firmly maintained state of dynamic equilibrium called homeostatis.

Body water acts as transporters of nutrients and waste products, lubricant around joints and shock absorber in
certain body organs (spinal cord). It also aids in the maintenance and regulation of blood volume and body
temperature.

3. Minerals, just like vitamins, do not provide calories but are used as building blocks for body tissues such as
bones, teeth, muscles and other organic structures. A number of minerals such as zinc, iron, and copper are
components of enzymes known as metalloenzymes, which are involved in the regulation of metabolism.

In addition, muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting, maintenance of
body water balance, blood acid-base balance are some physiological processes regulated or maintained by
minerals.

C. Guidelines for a Healthy Diet

Pinggang Pinoy is a new, simple visual food guide that uses a familiar food plate model to convey the right
food group proportions on a per-meal basis to meet adults' or a particular group of individuals’ energy and
nutrient needs. It is a visual tool that delivers effective dietary and healthy lifestyle messages to Filipinos at
mealtimes, assisting them in adopting healthy eating habits. The Food and Nutrition Research Institute (FNRI)
of the Department of Science and Technology (DOST) to assist the Filipinos have developed this food tool with
the ideal variations and quantity of foods per meal. This was created in collaboration with the World Health
Organization (WHO), the Department of Health (DOH), and the National Nutrition Council (NNC).

8
For healthy Filipinos, 19-59 years old, here are some healthy tips on how to use the Pinggang Pinoy: (DOST-
FNRI)

• For Go Energy Giving

Go for rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support bodily
functions and physical activity. Choose whole grains like brown rice, corn, whole wheat bread, and oatmeal,
which contain more fiber and nutrients than refined grains and are linked to a lower risk of heart disease,
diabetes, and other health problems.

• For Grow Body Building

Eat fish, shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the growth, maintenance, and
repair of body tissues. Include fatty fish in the diet like tuna, sardines, and mackerel 2-3 times a week to
provide essential fatty acids that help against heart diseases.

• For Glow Body Regulating

Enjoy a wide variety of fruits and vegetables, which are packed with vitamins, minerals, and fiber needed for
the regulation of body processes.

• Water
Drink lots of water every day for adequate hydration. Limit intake of sugar-sweetened beverages to reduce the
risk of obesity and tooth decay.

• Eat less salty, fried, fatty, and sugar-rich foods to prevent chronic diseases.

• Stay physically active!

While this tool has been developed for normal individuals, it would be best for someone with health conditions
like hypertension and diabetes to consult a registered nutritionist-dietitian or any health care provider regarding

9
their energy and nutrient needs. Remember, it has always been a case-to-case basis for what is good to one is
not as always good to everyone.

D. Popular Weight Loss Diets

There are many weight loss diets out there.

Some focus on reducing your appetite, while others restrict calories, carbs, or fat.

Since all of them claim to be superior, it can be hard to know which ones are worth trying.

The truth is that no one diet is best for everyone — and what works for you may not work for someone else.

Here are the 9 most popular weight loss diets and the science behind them.

1. The Paleo Diet

The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before
agriculture developed.

The theory is that most modern diseases can be linked to the Western diet and the consumption of grains,
dairy, and processed foods.

While it’s debatable whether this diet really provides the same foods your ancestors ate, it is linked to several
impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while
discouraging processed foods, sugar, dairy, and grains.

Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like
potatoes and sweet potatoes.

Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced
waist size.

In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300–900 fewer calories per
day

Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood
sugar, blood triglycerides, and blood pressure.

Downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious

Summary:

The paleo diet emphasizes whole foods but bans grains and dairy. Its multiple health benefits include weight
loss.

2. The Vegan Diet

The vegan diet restricts all animal products for ethical, environmental, or health reasons.

Veganism is also associated with resistance to animal exploitation and cruelty.

10
How it works: Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey,
albumin, whey, casein, and some forms of vitamin D3.

Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without counting
calories — because its very low fat and high fiber content may make you feel fuller for longer.

Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets.

One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more than those on a control
diet. The vegan group was allowed to eat until fullness, but the control group had to restrict calories.

However, calorie for calorie, vegan diets are not more effective for weight loss than other diets.

Weight loss on vegan diets is primarily associated with reduced calorie intake.

Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature
death.

Limiting processed meat may also reduce your risk of Alzheimer’s disease and dying from heart disease or
cancer.

The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients,
including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

Summary:

Vegan diets exclude all animal products. They may cause weight loss due to lower calorie intake while
reducing your risk of several diseases.

3. Low-Carb Diets

Low-carb diets have been popular for decades — especially for weight loss.

There are several types of low-carb diets, but all involve limiting carb intake to 20–150 grams per day.

The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main
source of energy.

How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb
intake.

When carbs intake is very low, fatty acids are moved into your blood and transported to your liver, where some
of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.

Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in
overweight and obese individuals.

They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs.

11
People on very low-carb diets commonly reach a state called ketosis. Many studies note that ketogenic diets
lead to more than twice the weight loss than a low-fat, calorie-restricted diet.

Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an
automatic reduction in calorie intake.

Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides,
cholesterol levels, blood sugar levels, insulin levels, and blood pressure.

The downside: Low-carb diets do not suit everyone. Some feel great on them while others feel miserable.

Some people may experience an increase in “bad” LDL cholesterol.

In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis.
This condition seems to be more common in lactating women and can be fatal if left untreated.

However, low-carb diets are safe for the majority of people.

Summary:

Low-carb diets severely limit carb intake and push your body to use fat for fuel. They aid weight loss and are
linked to many other health benefits.

4. The Dukan Diet

The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss phases and
two maintenance phases.

How long you stay in each phase depends on how much weight you need to lose. Each phase has its own
dietary pattern.

How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and
mandatory oat bran.

The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will
be fewer and fewer pure protein days to maintain your new weight.

Weight loss: In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of protein
per day and lost an average of 33 pounds (15 kg) in 8–10 weeks.

Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits.

These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in several
fullness hormones.

Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.

The downside: There is very little quality research available on the Dukan diet.

The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as
part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets.

What’s more, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss.

12
The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making
it very easy to regain the weight after losing it.

Summary:

The Dukan diet has not been tested in quality human studies. The diet may cause weight loss, but it also may
slow down your metabolism and make you lose muscle mass along with fat mass.

5. The Ultra-Low-Fat Diet

An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

Generally, a low-fat diet provides around 30% of its calories as fat.

Studies reveal that this diet is ineffective for weight loss in the long term.

Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low enough in fat and that fat
intake needs to stay under 10% of total calories to produce health benefits and weight loss.

How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based and
has a limited intake of animal products.

Therefore, it’s generally very high in carbs — around 80% of calories — and low in protein — at 10% of
calories.

Weight loss: This diet has proven very successful for weight loss among obese individuals. In one study, obese
individuals lost an average of 140 pounds (63 kg) on an ultra-low-fat diet.

Another 8-week study with a diet containing 7–14% fat showed an average weight loss of 14.8 pounds (6.7
kg).

Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease,
including high blood pressure, high cholesterol, and markers of inflammation.

Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes.

Furthermore, it may slow the progression of multiple sclerosis — an autoimmune disease that affects your
brain, spinal cord, and optic nerves in the eyes.

The downside: The fat restriction may cause long-term problems, as fat plays many important roles in your
body. These include helping build cell membranes and hormones, as well as helping your body absorb fat-
soluble vitamins.

Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to stick
to.

Summary:

An ultra-low-fat diet contains less than 10% of its calories from fat. It can cause significant weight loss and
may also have impressive benefits for heart disease, type 2 diabetes, and multiple sclerosis.

6. The Atkins Diet

13
The Atkins diet is the most well-known low-carb weight loss diet.

Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you
avoid carbs.

The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.

This causes you to eat fewer calories without having to think about it.

How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you eat
under 20 grams of carbs per day for two weeks.

The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal
weight.

Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat
diets.

Other studies note that low-carb diets are very helpful for weight loss. They are especially successful
in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity.

Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors
for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure.

Compared to other weight loss diets, low-carb diets also better improve blood sugar, “good” HDL cholesterol,
triglycerides, and other health markers.

The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but may
cause problems in rare cases.

Summary:

The Atkins diet is a low-carb weight loss diet. It’s effective for weight loss but also has benefits for many other
disease risk factors.

7. The HCG Diet

The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1–2 pounds (0.45–1 kg) per day.

Its proponents claim that it boosts metabolism and fat loss without inducing hunger.

HCG (human chorionic gonadotropin) is a hormone present at high levels during early pregnancy.

It tells a woman’s body it’s pregnant and maintains the production of hormones that are important for fetal
development. It has also been used to treat fertility issues.

How it works: The diet is split into three phases. During the first phase, you begin taking HCG supplements.

During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCG
supplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 3–6 weeks at a time.

In the third phase, you stop taking HCG and slowly increase your food intake.

14
Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that the weight loss is due to
the ultra-low-calorie diet alone — not the HCG hormone.

Furthermore, HCG was not found to reduce hunger.

Other benefits: Aside from weight loss, there are no documented benefits of the HCG diet.

The downside: Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a
reduced ability to burn calories.

Such severe calorie restriction further reduces the number of calories your body burns. This is because your
body thinks it’s starving and therefore attempts to preserve energy.

In addition, most HCG products on the market are scams and don’t contain any HCG. Only injections are able
to raise blood levels of this hormone.

Moreover, the diet has many side effects, including headaches, fatigue, and depression. There is also one
report of a woman developing blood clots, most likely caused by the diet.

The FDA disapproves of this diet, labeling it dangerous, illegal, and fraudulent.

Summary:

ThE HCG diet is a rapid weight loss diet. It’s not based on any scientific evidence and may reduce metabolic
rate and cause muscle loss, headaches, fatigue, and depression.

8. The Zone Diet

The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein and
fat to 30% each.

It recommends eating only carbs with a low glycemic index (GI).

The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.

The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your
risk of chronic diseases.

How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and
veggies, and a dash of fat — namely monounsaturated oil, such as olive oil, avocado, or almonds. It also
limits high-GI carbs, such as bananas, rice, and potatoes.

Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes weight loss
and reduces appetite, others show very little weight loss compared to other diets.

Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced
cholesterol and triglycerides.

One study suggests that the Zone Diet may improve blood sugar control, reduce waist circumference, and
lower chronic inflammation in overweight or obese individuals with type 2 diabetes.

15
The downside: One of the few drawbacks of this diet is that it limits the consumption of some healthy carb
sources, such as bananas and potatoes.

Summary:

The Zone Diet is a low-GI diet. Studies on its weight loss benefits are inconsistent, but the diet improves many
important health markers and reduces your risk of heart disease.

9. Intermittent Fasting

Intermittent fasting cycles your body between periods of fasting and eating.

Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an
eating pattern than a diet.

The most popular ways to do intermittent fasting are:

• The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours,
subsequently fasting for the remaining 16 hours of the day.

• The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.

• The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories.
You do not restrict intake on the five remaining days.

• The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at
night.

How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie
restriction.

It can make you eat fewer calories overall — as long as you don’t overcompensate by eating much more
during the eating periods.

Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight
loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight loss diets.

In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by
3.6–14% in the short term.

Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides,
and blood sugar levels.

Furthermore, intermittent fasting has been linked to increased levels of human growth hormone (HGH),
improved insulin sensitivity, improved cellular repair, and altered gene expressions.

Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against
Alzheimer’s disease and cancer.

The downside: Although intermittent fasting is safe for well-nourished and healthy people, it does not suit
everyone.

Some studies note that it’s not as beneficial for women as it is for men.

16
In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels,
pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight,
or nutrient deficient.

Summary:

Intermittent fasting lets your body cycle between fasting and eating. It is very effective for weight loss and has
been linked to numerous health benefits.

The Bottom Line

There is no perfect weight loss diet.

Different diets work for different people, and you should pick one that suits your lifestyle and tastes.

The best diet for you is the one that you can stick to in the long term.
Source: https://www.healthline.com/nutrition/9-weight-loss-diets-reviewed#toc_title_hdr_10

Principles and Methods of Athletic Training

Training is a systematic method of physical conditioning. It follows a systematic process of repetitive, and
progressive exercise of work, as well as guidelines in doing a physical activity.

The basic training principles help coaches to design an exercise program that are specific and safe for the
individual athlete. Thus, the training principles outlined below will appear to focus mostly on fitness training but
the majority will also apply to technical, tactical and psychological training.

A.INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to factors
such as age, sex, the individual’s state of training, the characteristics that athletes have inherited from their
parents/genetic, their personal commitment, their level of physical and mental maturity.

No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles,
nutritional preferences, and they respond to exercise and its physical and social environments in their own
unique way. It is therefore essential that the exercise programs cater to these individual needs and
preferences.

B.ADAPTATION/USE – Is the way the body responds to the training program. The parts of the body that are
actively stressed during exercise adapt to those stresses, leading to an increase in performance.

C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In
order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a
load greater than the usual. It relates to the Principle of Use/Adaptation in that your energy systems must be
stressed beyond their normal levels of activity if they are to improve. For the body’s systems to make these
adaptations, they must be overloaded. Just taking part in an activity will not cause any improvements in
fitness, as the body will not be stressed to a greater extent than normal.

For physical activity to be effective, it must be done with enough frequency, intensity, and time or duration, and
in consideration to the type of activity, or otherwise known as the FITT Principle.

17
• Frequency – (how often) it is the number of times one should exercise in a week. According to studies, for
one to achieve something out of ones physical fitness activity, one should exercise at least 3-4 times in a
week. Increased frequency may be necessary for those training for competition.

• Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be. This is
probably the most critical of the different factors that determine the amount of positive physical change to
take place.

• Time/Duration – (how long) the length of time at which the exercise program is executed. An average
work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional
to the duration. As the intensity increases, duration decreases and vice versa.

• Type – the type of activity or exercise which in general are focused on cardio and resistance training.

D. PROGRESSION – As one reaches his fitness potential, the rate of improvement begins to plateau.
Hence, the overload imposed on an athlete must be progressive.

For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry into
the program. As the body begins to adapt to the exercise routine, the intensity, duration, and or frequency may
be increased so as to keep up with the improvement of the body.

It is important to progress slowly, as too rapid progression may contribute to the development of overuse
injuries.

E.REVERSIBILITY/DISUSE- The adaptation that take place as a result of training are all reversible. Adaptation
to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more
slowly. The principle of reversibility is another way of stating the principle of disuse. If your energy systems are
not utilized, it deteriorates to a level congruent to your level of activity. It indicates that disuse or inactivity
results in loss of benefits achieved in overloading.

In order to maintain a desired level of fitness, you need to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we “store” fitness. Continuous work/exercise/participation
in different physical activities is required to maintain a certain level of fitness.

F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and position of
the performer. It indicates that you must train a specific energy system and a specific muscle or muscle groups
in order for the desired improvement to occur.

2 Types of Specificity

▪ Metabolic Specificity - involves training a specific energy system.

▪ Neuromuscular Specificity – involves a training specific muscle or muscle group.

Special Considerations:

▪ The program must be specifically planned or geared towards improvement of the sports itself. ▪
The program must be geared specifically to the individual using it.

G. RECOVERY – refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.

18
It is during the recovery session that adaptation to training takes place. Recovery sessions may not necessary
mean complete rest. Periods of lower intensity activity will allow the body to adapt without increasing the stress
placed on it. These periods are excellent opportunities for work on technique and tactics.

H. VARIATION – Refers to the need of the body to undergo changes. If training programs are
repetitious, athletes can soon become bored and lose their motivation.

I. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the individual and
it should be governed by the preference and the timetable of the individual.

REMINDER: However, exercising one (1) or two (2) hours after a heavy meal is not advised because it may
result to indigestion. Digestion takes place one to two hours after a heavy meal, where blood and oxygen is
needed for good digestion. If an individual exercises at this time, the exercised muscles will also demand more
blood and oxygen supply. As a result the blood and oxygen needed for digestion will not be enough, thus,
indigestion may likely be experienced.

TOPIC 3: FITT Principle And Exercise Prescriptions

The design of an exercise program must also incorporate four factors, including frequency of exercise (F),
intensity of exercise (I), time or duration of exercise (T), and type of mode of exercise (T). Such factors (FITT)
are important for developing and maintaining cardio-respiratory and musculoskeletal fitness.

• Frequency is a number of times an individual should exercise in a week. Answers the question: How
often?
• Intensity is the difficulty level of the exercise. Answers the question: How hard/difficult?
• Time is the duration of the exercise. Answers the question: How long?
• Type is the mode of exercise.

Fitness Guidelines to Exercise Programming

A. Frequency – deciding the number of times an individual should do a workout depends on the type of
workout, the difficulty and one’s fitness levels, and the goal (what one intends to achive).

Cardio Workouts – five or more days is recommended for moderate type of cardio exercises, while three days
per week for the more intense workouts, with much consideration for the recovery period.

Strength Training – two to three non-consecutive days per week is recommended. However, frequency will
depend on the goals, such as twice a week if the goal is to build bigger muscles, whereas upper body on one
day and lower body the next day will require more frequency of active participation.

B. Intensity – adjusting in terms of difficulty level will depend on the type of workout and fitness level.

Intensity has to do with how hard you work during exercise. How you increase or decrease intensity
depends on the type of workout you're doing.1

Cardio Workouts – will require monitoring of heart rate, rate of perceived exertion (RPE), or use of fitness
gadgets such as a heart rate monitor. Moderate intensity level is recommended for steady-state workouts,

19
while shorter periods will require a higher intensity level. However, with proper guidance, it is recommended to
perform various cardio exercises of varying periods and intensity to stimulate various energy systems as well.

Strength Training – Monitoring the intensity of strength training involves a different set of parameters. Your
intensity comprises the amount of weight you lift, and the number of reps and sets you do. The intensity can
change based on your goals.

• If you are a beginner looking to build muscle, stability, and endurance, use a lighter weight and do
fewer sets with high repetitions: two or three sets of 12 to 20 reps.
• If your goal is to grow muscle, do more sets with a moderate amount of repetitions (for instance, four
sets of 10 to 12 reps each). You can build muscle with a wide range of repetitions and weights, but
volume (total number of repetitions), is often higher than for other goals.4
• If you want to build strength, use heavy weights to do more sets with fewer reps (five sets of three reps
each, for example).

Source: https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
C. Time – how long one exercises during each session will depend on the type of workout and fitness level.

Cardio Workouts – general guidelines suggest 30-60 minutes per session. Beginners can start with 1520
minutes, average to advance can do 30-60 minutes. However, higher intensity cardio workouts, such as
interval training, will have a shorter duration such as 10-15 minutes.

Strength Training – an entire body workout can take up to an hour, while focusing on fewer muscle groups,
such as a split routine, can take shorter periods too.

D. Type – the type of workout is the choice of the exercising individual that depends on fitness level and goal.

Cardio Workouts – variety of activities that can increase the heart rate are easily available, such as walking,
running, jogging, swimming, dancing, hiking, treadmill, and biking. Varying the activities though can help
prevent boredom.

Strength Training – Use of body weight, and equipment such as resistance bands, dumbbells, plates and
other machines can help workout muscles and muscle groups. Considering a superset(*) workout can add
challenge as well.

*A superset workout involves doing two or more sets of exercises back-to-back with no break. You can do sets of exercises
that work opposing muscle groups, like the chest and the back, or sets of exercises that work muscle groups in the legs,
followed immediately by exercises that work muscle groups in the arms.

However way one applies the FITT principle, the following recommendations are shared to maximize time and
effort:

• Change frequency by adding another day of walking

• Change intensity by walking faster or adding some hills or running intervals
• Change time by walking for a longer time each workout day
• Change the type of workout by swapping one or more of your walks for swimming or cycling

20
Finally, one must ensure that he is equipped with at least the basic knowledge of the exercise program and
guided by safety measures to avoid occurrence of injuries or any untoward incident.

21