What is Physical Education?
HEALTH AND FITNESS
Physical Education is "education through the
physical". It aims to develop students’ physical
competence and knowledge of movement and safety,
and their ability to use these to perform in a wide range
of activities associated with the development of an
active and healthy lifestyle. It also develops students’
confidence and generic skills, especially those of
collaboration, communication, creativity, critical
thinking and aesthetic appreciation. These, together
with the nurturing of positive values and attitudes in PE,
provide a good foundation for students’ lifelong and
life-wide learning.
DRUG EDUCATION (see slides)
Legal Basis of Physical Education
Article 1 of the International Charter of Physical Educati
on and Sports, UNSECO,
Paris, 1978 and Recommendation 1, Interdisciplinary Re
gional Meeting of Experts on Physical Education,
UNESCO, Brisbane Australia, 1982. States that:
“The practice of Physical Education and Sports is
a fundamental right for all..”
“And this right should not be treated as different in prin
ciple from the right to adequate food, shelter, and
medical care.”
Article XIV, section 19, 1986 Constitution of the
Republic of the Philippines" –
"The State shall promote Physical Education and
encourage sports programs, league competition, and
amateur sports including training for an international
competition to foster self-discipline, teamwork and
excellence for the development of a healthy and alert
citizenry."
" All education institutions shall undertake regular
sports activities throughout the country and in
cooperation with the athletic club and other sectors."
Fitness involves activity of some sort that
stimulates various systems of the body and maintains a
certain condition within the body. Health, on the other
hand, involves every system of the body and is only
achieved through a lifestyle that supports health.
Physical activity or exercise can improve your
health and reduce the risk of developing several
diseases like type 2 diabetes, cancer, and cardiovascular
disease. Physical activity and exercise can have
immediate and long-term health benefits. Most
importantly regular activity can improve your quality of
life.
Most people believe being healthy and being fit are one
and the same. In reality, they can be separate states of
physical beings. You can be really fit, and not very
healthy, and you can be very healthy and, not very fit.
The best benefits are found in trying to get a balance
out between both sides, this requires us to identify the
difference between fitness and health.
So let's define the difference, Health has been defined
by the World Health Organization as a state of complete
physical, mental, and social well-being, and not merely
the absence of disease or infirmity. It includes aging
well, longevity, quality of life, freedom from pain, etc.
Fitness, on the other hand, is defined as a set of
attributes that people have or achieve that relate to the
ability to perform physical activity. Fitness is made up of
many components, and the following need to be
considered when discussing fitness levels:
1. Endurance (Cardiovascular and Cardio-
Respiratory): This is your body's ability to use
and deliver oxygen to your body.
2. Stamina (Muscular Endurance): This is your
body's ability to store, process, and use energy.
3. Strength: This is the ability of your muscles or a
muscular unit to apply force.
4. Flexibility: The ability to maximize the range of
motion of a joint.
5. Power: The ability of your muscles to maximize
the amount of time it takes you to accomplish a
task or movement.
 6. Speed: The ability to minimize the amount of
time it takes you to accomplish a task or
movement.
7. Coordination: The ability to combine several
different movement patterns in a single distinct
movement.
8. Accuracy: The ability to control movement in a
given direction or intensity.
9. Agility: The ability to minimize the time going
from one movement to another.
10. Balance: The ability to control the center of the
gravity of your body in a relation to your
support base.
Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body Health, on the other hand,
involves every system of the body and is only achieved
through a lifestyle that supports health.
For instance, if a person tells that they have neglected
to eat properly, ignored the fat content, and ate mostly
processed foods, all the exercise in the world couldn't
possibly correct the damage done by such a lifestyle.
Exercise won't remove the damage from chemicals,
improve immune system damage, or weaken from
depleted foods. Only sound nutrition can support good
health. Of course, fitness can ALSO support health and
WILL improve health if it is part of a WAY OF LIFE. Our
health is mainly the result of thousands of daily
nutritional decisions.
General Objectives of Physical Education
 Physical Development - It is not only free from
diseases but includes physical fitness as well,
 Emotional Development - The informal nature
of physical education activities offers
opportunities for the development of a high
level of self-esteem and the ability to cope with
the routine stresses of daily living.
 Social Development - It is the development and
maintenance of a meaningful interpersonal
relationship.
 Mental Development - Through participation in
physical education activities, the individual
develops his mental capacities as he learns the
principles, rules, and strategies of games and
sports.
PHYSICAL FITNESS
It is a combination of medical fitness (body
soundness) and dynamic fitness (capacity for action). A
physically fit person is free from disease and can move
and perform efficiently. Neither good health nor
physical proficiency alone constitutes physical fitness,
which combines both qualities. Another factor is the
emotional factor. This is readily apparent in athletic
contests, where good performance requires self-
discipline, effective teamwork, and the ability to remain
calm under stress.
Physical fitness is the primary specific objective in
teaching PE. Physical fitness is the ability of an
individual to perform one's daily activities efficiently
without undue fatigue, reduce the risk of health
problems, and with extra "reserve" in case of
emergency.
HEALTH-RELATED COMPONENTS
o Cardio-respiratory endurance - the ability of
the heart and lungs to function efficiently and
effectively over a prolonged period of time.
o Muscular strength - the ability of muscle group
to contract against resistance. examples would
be the bench press, leg press, or bicep curl. The
push-up test is most often used to test muscular
strength.
o Muscular endurance - the ability to continue
selected muscle group movements for a
prolonged period of time. an example would
be cycling, step machines, and elliptical,
machines. The sit-up test is the most often used
to test muscular endurance.
o Flexibility - the functional capacity of a joint to
move through a normal range of motion. The
muscular system is also
involved. examples would be stretching
individual muscles or the ability to perform
 certain functional movements such as the
lunge. The sit and reach test is most often used
to test flexibility.
o Body Composition - one of the newer attributes
in physical fitness components. It refers to the
relative distribution of lean and fat body tissues
SKILL-RELATED COMPONENTS
o Balance - It involves vision, reflexes, and
skeletal muscular system which provides the
maintenance of equilibrium.
o Coordination - It is the ability to integrate the
sense with muscles so as to produce accurate,
smooth, and harmonious body movement.
o Agility - It is the capacity to change the direction
of the body quickly and effectively.
o Speed - It is the ability to move one's body
from one point to another in a short possible
time.
o Power - power is sometimes confused with
strength. Speed of contraction, likewise, is the
basic ingredient, when combined with strength,
provides an explosive type of movement.
o Reaction Time - the time required to respond or
initiate a movement as a result of a given
stimulus.
SPECIFIC COMPONENTS OF PHYSICAL FITNESS
 Organic Vigor - refers to the soundness of the
heart and lungs which contributes to the ability
to resist disease.
 Endurance - is the ability to sustain long
continued contractions where a number of
muscle groups are used; the capacity to bear or
last long in a certain task without undue fatigue.
 Strength - is the capacity to sustain the
application of force without yielding or
breaking; the ability of the muscles to exert
efforts against resistance.
 Power - refers to the ability of the muscles to
release maximum force in the shortest period of
time.
 Flexibility - is the quality of plasticity, which
gives the ability to do a wide range of
movements.
 Agility - is the ability of the individual to change
direction or position in space with quickness
and lightness of movement while maintaining
dynamic balance.
 Balance - is the ability to control organic
equipment neuro-muscularly; a state of
equilibrium.
 Speed - is the ability to make successive
movements of the same kind in the shortest
period of time.
 Coordination - is the ability to integrate the
body parts to produce smooth motion.
PHYSICAL WELLNESS
Is the positive state of well-being and capability of an
individual to design a personal fitness program for
improving and maintaining optimum levels of health. It
is a combination of many different components (mental,
social, emotional, and physical) that expand one's
potential to live a quality life, work effectively, and
make a significant contribution to society. Wellness
reflects how one feels about life as well as one's ability
to function effectively. It is also described as a positive
component of good health. Being physically active can
build physical fitness that in turn, provides you with
many health and wellness benefits.
BENEFITS OF HEALTH AND WELLNESS
 LOOKING GOOD - regular physical activity is a
healthy lifestyle. A healthy lifestyle such as
proper nutrition, good posture, and good body
mechanics can help you look at your best.
 FEELING GOOD - people who engage in regular
physical activity feel better. You can resist
fatigue, are less likely to be injured, and are
capable of working more efficiently.
  ENJOYING LIFE - life is more enjoyable when
you engage in regular physical activity that
results in physical fitness as the key to being
able to do more of the things you want to do.
 MEETING EMERGENCIES - fit and active person
has the capacity to help or assist other people
when they needed some help.
PHASES OF EXERCISE (see slides)
What is Spatial Awareness?
It's complex cognitive skill that tells us our
position relative to objects around us, and the relative
position of objects to each other. It involves
understanding the concepts of direction, distance, and
location, and it’s at the heart of learning and performing
countless tasks. To have good spatial awareness you
also need to understand and respond to a change in
position from these objects. This is a complex skill that
children develop from an early age.
Why is it important?
Spatial awareness allows us to be conscious of the
things in our environment as well as our position
relative to them. This ability is important for several
reasons, such as:
 Location. Spatial awareness gives context to the
location of an object. For example, knowing that
a cup is on a table as opposed to under it.
 Movement. Having spatial awareness can
inform you of how people and objects move
through the environment. This can help you
navigate your surroundings.
 Social. Spatial awareness can affect social
functions like maintenance of personal space.
 Reading and writing. A spatial understanding is
needed for understanding sentence structure
and grammar.
 Mathematics. Some mathematical concepts
also require spatial awareness. Examples
include geometry and ordering or arranging
numbers.
For some children this skill is difficult to develop,
although there are lots of activities parents can do to
promote spatial awareness:
 Giving directions- For example, asking a child to
turn left at a tree or to open the door on the
right. Young children could also be asked to
raise their left arm or wiggle their right foot.
 Bubbles- Blowing bubbles is a simple activity
that demonstrates direction movements to a
child. Blow bubbles and discuss how the
bubbles float and land, such as on top of the
table, in front of the fence or over your head.
 Visit playgrounds- To encourage your child to
move around different pieces of equipment e.g.
swings, roundabouts, slides, climbing frames.
 Walking along a line- Look for lines to walk
along when out and about e.g. cracks on the
pavement. Ask your child to walk along the left
side of the line, then the right
side of the line.
 Puzzle solving- Solving visual piece-based
puzzles such as jigsaw puzzles can help improve
spatial awareness because it demonstrations
how different pieces need to
be assembled to create a larger and more
comprehensive image.
Example of Spatial Awareness Movements:
1. Walking- To advance or travel on foot at a
moderate speed or pace.
2. Jumping- To push yourself suddenly off the
ground and into the air using your leg.
3. Hanging- It's an easy way to let your shoulders
experience their full range of motion.
4. Rolling- The motion of a body in a circular path
around a fixed point in space.
5. Leaping- Jumping forward or back with one leg
outstretched; taking off on one foot and landing
on the other.
 6. Hopping- Its a continuous rhythmical locomotor
skill, characterized by taking off and landing on
the same foot.
7. Galloping- Its a forward slide movement: front
foot steps forward with a little spring followed
by the transfer of body weight to the back foot.
8. Moving forward- To move in a direction that is
in front of you.
9. Moving backward- To move to a position or in
the direction directly behind oneself.
10. Moving sideward- To move in your left/right
direction.
Fundamental motor skills - are the foundation for
development of more complex and specialized motor
skills used in games, sports, dance, and fitness activities.
Ideally, movement concepts and fundamental motor
skills should be learned during early childhood and
elementary school. More likely to use skills throughout
lifetime when proficiency is achieved at a young age.
This includes: locomotor movements, non-locomotor
movements, and manipulative.
Two Approaches:
1. Movement Education
 Teachers present students with series of
problem-solving movement challenges to
help students explore and understand their
body
 Encourages individual creativity and the
ability to adapt and modify movements.
2. Developmentally Appropriate Approach to
Physical Education
 Meeting the development needs of the learner.
 Develops competence, self confidence in ability
to move, and encourages regular participation
in physical activity.
GENERAL FACTORS AFFECTING MOVEMENT
1. Physiological factors
 Cardiovascular endurance
 Muscular strength and endurance
 Flexibility
2. Psychological factors
 Intrinsic motivation
 Extrinsic motivation
 Anxiety
 Self-confidence
3. Sociological factors
 Membership in a group
 Gender roles
 Economics
MOVEMENT CONCEPTS
1. Body Awareness: What can the body do?
 Identification and location of body parts
 Body shapes and positions
 Awareness of body movements
 Body as a communicator to express feelings
 Awareness of muscle tension and relaxation
2. Spatial Awareness; Where does the body move?
 To recognize self-space and respect that of
others
 To move within general space safely
 Recognize different directions and hoe to
change directions
 To understand different levels of movement
 To travel through different pathways and the
pathways that different objects move in.
 Adjusting range of movements according to the
task and situation.
3. Qualities of Movement: How does the body move?
 Balance: Understand the nature of static and
dynamic balance and the role of balance in
movement.
 Time: Differentiate among speeds and to
increase or decrease the speed of movement.
 Force: To be able to create and modify one's
force to meet the demands of the task.
  Flow: To combine movements smoothly and to
perform movements within a restricted time or
space.
4. Relationships: With whom and what does the body
move?
 To understand the relationship of the body
parts to one another and the body.
 To move effectively relative to other individuals
and/or within a group.
 To understand the relationship between the
body and its parts to objects.
FUNDAMENTAL MOTOR SKILLS
Rate of progress in developing these skills varies with
each individual. Several fundamental motor skills can be
combined to create a specialized movement necessary
in an activity. Lack of development may hinder future
participation in activities.
1. Locomotor movements - are those that
incorporate traveling from one point to
another. Examples: walking, running, leaping,
hopping, skipping, sliding, galloping.
2. Non-locomotor movements - are movements
done in place. Examples: bending, stretching,
twisting, turning, pushing, pulling, swinging.
3. Manipulative - motor skills that use hands, feet,
or another body part to move or manipulate an
object. Examples: throwing, catching, kicking.
NON-LOCOMOTOR SKILLS (see slides)
EXERCISE PRESCRIPTION
Regular exercise is important for health and well-being.
For this reason, many healthcare providers will issue an
exercise prescription as a way to help keep health issues
at bay. With the help of a personal trainer or sports
medicine physician, you can get your prescription
"filled" with an exercise plan and guidelines. do are
develop exercise "prescriptions" or exercise guidelines
for their clients and patients?
Additionally, getting an exercise prescription from a
trained professional can increase the safety and
efficiency of your program. A professional trainer also
can help integrate all of these pieces into a simple plan
that can be followed and adjusted as needed.
Ideally, your program will be designed specifically for
your health status, goals, abilities, and interests. A
general exercise prescription will consider the principles
of conditioning and include the following basics. Here is
what you need to know about exercise prescriptions.
Fitness Assessment and Evaluation
A fitness assessment is a next step in designing your
exercise prescription. This assessment is used to
establish a baseline of your current fitness and help
determine what sort of exercise you can safely perform.
The assessment often includes simple blood pressure
and heart rate measurements, strength, flexibility, body
composition, cardiovascular endurance, exercise
history, and goals and interests. A variety of assessment
protocols are used, and these are often repeated at
regular intervals to gauge your progress.
Overall, a fitness assessment provides valuable insight
for your trainer. They can use this information to
determine where your weaknesses are and formulate a
plan to address them. They also will pay attention to
your strengths and help you build on those to build
confidence in yourself as you move through the
program.
Exercise Type
A big part of your exercise prescription is what exercises
you will do. A good prescription will include a variety of
exercises and a balanced routine to build core strength,
endurance, flexibility, and base fitness first and then
become much more specific to your fitness goals.
Everyone has different fitness goals. Some people begin
training to run a marathon while others simply want to
lower their blood pressure. Here is an overview of the
types of exercise that might be included in your exercise
prescription.

Cardiovascular Fitness
This type of exercise improves the heart's ability to
pump blood through the body to the working muscles
and improves overall cardiovascular health.
Cardiovascular exercise is also linked to several health
improvements. These may include a decreased risk of
many diseases and decreases in total cholesterol, blood
pressure, and body fat levels.
Strength Training
Strength training is an essential fitness component and
is one area of your exercise prescription that may vary
widely from person to person.
A good program will include the core and major muscle
groups in various combinations working against
resistance and building strength, agility, and balance.
That resistance can be weights, gravity, tubing, or your
own body.
Flexibility and Balance Training
As your trainer is preparing an exercise plan for you,
they may also incorporate stretching, flexibility
exercises, and balance training. Not only will these
exercises help you move better, but they also may
reduce injuries and improve the condition of your
muscles.
Additionally, having a good balance is something people
often overlook. But having a good balance can not only
make you lighter on your feet but also improve your
performance. Balance training is particularly important
as you age because having good balance can help
prevent injuries and falls.
Exercise Parameters
The frequency, duration, intensity, order, and
progression are all considerations that must be
considered in any exercise program. Based on your
results and goals, these factors will be adapted to your
current fitness level and progress. Here is a closer look
at each of those elements.
Frequency
How often you exercise is an essential aspect of fitness
to make safe, yet continued progress. This prescription
usually starts with two to three times per week and
progresses to four to five times per week.
Duration
Depending upon your current fitness level and exercise
history, your exercise prescription could begin with as
little as ten minutes of steady exercise and build from
there. Ideally, you should be exercising at least 150
minutes of moderate-intensity or 75 minutes of
vigorous intensity per week.
Intensity
The intensity of your exercise prescription may be the
most crucial aspect of an efficient, safe, and fun
program. This is also where the skills of the specialist or
trainer are put to the test. Because every person
responds differently to exercise, finding the right
intensity and a balance between effort and rest are
critical.
NUTRIENTS, THEIR FUNCTIONS AND RECOMMENDED
INTAKE
A healthy lifestyle will give you a healthy body, and
healthy mind, it also involves a lot of things. Exercising
regularly, having a physically active routine, taking good
care of yourself and most importantly your proper
nutritional diet.
NUTRITION - is the science that deals with all the
various factors of which food is composed and the way
in which proper nourishment is brought about. It is one
key to developing and maintaining a state of health that
is optimal for you. Good nutrition requires a satisfactory
diet, which is capable of supporting the individual
consuming it.
Moreover, proper nutrition means that a person's diet
supplies all the essential nutrients to carry out normal
tissue growth, repair, and maintenance. These nutrients
should be obtained from a wide variety of sources. Diet
and nutrition often play a crucial role in the
development and progression of chronic diseases.

NUTRIENTS - the essential nutrients the human body
requires are carbohydrates, fat, protein, vitamins,
minerals and water. The first three are called fuel
nutrients or macronutrients because they are the only
substances the body uses to supply and energy needed
for work and normal body functions. Three others are
also called micronutrients, minerals, vitamins and water
they are regulatory nutrients. They have caloric value
but still are necessary for a person to function normally
and maintain good health.
CARBOHYDRATES - constitute the major source of
calories the body uses to provide energy for work,
maintain cells, and generate heat. The major sources of
carbohydrates are breads, cereals, fruits, vegetables
milk, and other dairy products.
FATS - are sources of energy. Fat is the most
concentrated energy source. Fats are part of the cell
structure. They are used as stored energy and as an
insulator to preserve body heat. The basic sources of
fat are whole milk and other dairy products and meats
and alternatives.
PROTEINS - are the main substances the body uses to
build and repair tissues such as muscles, blood internal
organs, skin, hair, anols and bones. Proteins also help
maintain the normal balance of body fluids. They can
also be used as a source of energy too, but only if not
enough carbohydrates are available. The main sources
of proteins are meats, poultry, fish, and other dairy
products.
MINERALS - have important roles in body functioning,
minerals are contained in all cells, especially those in
hard parts of the body (bones, nails, teeth). Minerals
are crucial in maintaining water balance and acid-base
balance.
VITAMINS - are organic (carbon containing) substance
required in small amounts to regulate various processes
within living cells.
WATER - is the most important nutrients, involved in
almost every vital process: in digesting and absorbing
food, in the circulatory process, removing waste
products, building and rebuilding cells and transporting
other nutrients. Approximately 60% of total body
weight is water. It is contained in almost all foods, but
primarily in liquid foods, fruits and vegetables. Besides
the natural content in foods every person should drink
about eight glasses of fluids a day.
NUTRIENTS (see pdf)
WHAT IS A FOOD PYRAMID?
It is a guide to help us determine what we should eat
every day. It does not have a set menu of food that you
need to eat per day. All it has is a guide that can help
you plan your meals so that you get the correct amount
of nutrients into your system every day. In addition, the
food pyramid will show you the path in keeping yourself
healthy through a steady and healthy diet.
The Importance of Healthy Eating Habits
There are two types of people on earth, those who ‘ live
in order to eat’ and others who ‘ eat in order to live’.
The choice of type put the people under the category of
a healthy or unhealthy lifestyle and leads them towards
either negative or positive consequences, the outcome
of the choices they made.
Does ‘healthy eating habits’ really make any difference
in our lives?
Let’s go step-by-step to understand the topic of concern
affecting one and all, through the importance of food,
advantages, and disadvantages of healthy and
unhealthy eating habits respectively.
Why does human being require to eat food?
The human body requires energy to perform all the
basic functions of the body like; breathing, digesting
food, keeping it warm, helping repair the body, inducing
growth and maintaining a healthy immune system. The
energy substances are already there in the form of
nutrients in a variety of food. A calorie is a basic unit of
energy that we get from the food we eat. In other
words, you can say that calorie is a fuel which is stored
and burnt by our body as per requirement or habit we
have cultivated.
Disadvantages of unhealthy eating habits
 Following unhealthy habits like; eating junk
food regularly leads to the risks of obesity,
Cardiovascular disease, Type 2 diabetes, liver
disease and certain types of cancers too.
 Poor diet habits can compromise the capacity
to work and gradually develop tiredness and
stress which contribute further to the risk of
being overweight, high blood pressure, tooth
decay, and some other illnesses.
 Processed or packed foods which are frozen or
canned contain much extra sugar, salt, oil,
calories and preservatives which increases the
food’s shelf life but collectively all these
increases the risks of hypertension, high sugar
levels, heart disease etc.
Advantages of healthy eating habits
 By following healthy eating habits, The first
advantage you can see is lowering the risk of
heart diseases.
 It will help you to boost your mood and reduce
the stress levels, and also will help you to
perform all daily physical activities well.
 Food with good nutrition combined with
physical activity will help you to lead a healthy
weight and lifestyle and reduces the risk of
chronic diseases like cancer.
 Diets rich in fibre such as vegetables and fruits
may reduce the risk of obesity, health
problems and type 2 diabetes.
 Healthy eating habits, overall, helps you gain
the benefit of weight loss, stroke prevention,
building better mood, efficiency, and better
memory.
Environment or conditions that foster unhealthy eating
habits, you need to avoid:
 In a corporate culture or such meetings, people
never pay attention or are not aware of which
types of low fibre calories or bad fat foods they
consume. Even during the functions or party,
people over tend to overlook the amount of
food they consume.
 People working late night, the majority of times
fall into the habit of nighttime noshing, the
habit of eating late night just to keep them
awake. This habit contributes to more weight
gain significantly.
 Working mothers, sometimes in the absence of
time, often send their children to school with
junk foods like salty potato chips, bread or
sandwiches, cookies or fruit juices available as
tetra packs.
 Generally, the people or children who work
continuously on computers, watching TV or
playing a video game, they often follow the
habit of mindless snacking or consuming food
more, which results in weight gain very easily.
 People who are always in rush hours conditions
are used to finish their breakfast, lunch or
dinner in hardly 10 or 15 minutes. This habit
doesn’t allow your brain to signal that you are
full and you gradually, following such habits,
gain more weight.
 Extreme emotions whether good or bad and in
stressed out conditions, people eat more and
over the period, gain more weight
unconsciously.
Steps to Healthy Eating Habits
 First, you need to understand, how much
calories your body needs to perform basic
metabolic functions and daily physical activities
using online calorie calculators.
 You need to understand and know the type of
food and how many calories per gram, it
contains.
 Apart from Calorie concern, it would help if you
even focused on the portion control and
choosing nutrient-rich foods which are of prime
importance. Your food should be the mixture of
carbohydrates, protein, fat, minerals and
vitamins. You need to choose the portion very
wisely and as per your body’s essential
requirement only.
  Have the habit of keeping more fruits, low-fat
dairy products, fresh vegetables, whole-grain
foods in your diet plan.

 Cultivate the habit of having home-made

food at home or work.

 Don’t skip or delay your meals, as later on you

will end up eating too much or choosing an
unhealthy snack.

 Take a small plate and serving in the

beginning, chew your food well; this time,
consuming process will help you eat the right
amount of food your body requires.

 Drink water instead of high-sugar drinks.

 Resins or fibre-rich foods will help you feel full

and achieve satiety value so you would eat less
and consume fewer calories.

In conclusion a well-balanced diet provides all of the:

 energy you need to keep active throughout the

day.
 nutrients you need for growth and repair,
helping you to stay strong and healthy and help
to prevent diet-related illness, such as some
cancers.