EXERCISE AND NUTRITION

BY: Nazrene, Jan Riel, and Rymar

TEST YOUR KNOWLEDGE
TEST YOUR KNOWLEDGE
Fact or Myth?
1. Exercise takes too much time.
2. You have to go to the gym.
3. The best time to exercise is when it fits your daily schedule and you’re most likely to do it.
4. Exercise needs to hurt to bring results (No Pain, No Gain).
5. Skipping meals will help you lose weight.
6. High-carbohydrate foods are high in fats and calories.
7. Dairy products are fattening and unhealthy.
8. Fasting can help you lose weight quickly.
9. Protein is bad for you.
10.Exercise increases brainpower.
TEST YOUR KNOWLEDGE
Fact or Myth?
1. Exercise takes too much time.
2. You have to go to the gym.
3. The best time to exercise is when it fits your daily schedule and you’re most likely to do it.
4. Exercise needs to hurt to bring results (No Pain, No Gain).
5. Skipping meals will help you lose weight.
6. High-carbohydrate foods are high in fats and calories.
7. Dairy products are fattening and unhealthy.
8. Fasting can help you lose weight quickly.
9. Protein is bad for you.
10.Exercise increases brainpower.
EXERCISE
EXERCISE
• any movement that makes your muscles work and
requires your body to burn calories.
• There are many types of physical activity, including
swimming, running, jogging, walking, and dancing, to name a
few.
• Being active has been shown to have many health benefits,
both physically and mentally. It may even help you live
longer.
BENEFITS OF
REGULAR
EXERCISE
 Benefits of
Regular
Exercise

1. It Can Make You Feel Happier

 Benefits of
Regular
1. It Can Make You Feel Happier Exercise

• shown to improve your mood and decrease feelings of depression,

anxiety and stress.
• produces changes in the parts of the brain that regulate stress and
anxiety.
• increase brain sensitivity for the hormones serotonin and
norepinephrine, which relieve feelings of depression.
• increase the production of endorphins, which are known to help
produce positive feelings and reduce the perception of pain.
• reduce symptoms in people suffering from anxiety.
• be more aware of your mental state and practice distraction from your
fears.
 Benefits of
Regular
1. It Can Make You Feel Happier Exercise

it doesn't matter how intense your workout is.

your mood can benefit from exercise no matter the intensity
of the physical activity.
 exercise of any intensity significantly decreased feelings of
depression.
 effects of exercise on mood are so powerful that choosing to
exercise (or not) even makes a difference over short
periods.
 exercising regularly can improve your mood and reduce
feelings of anxiety and depression.
 Benefits of
Regular
Exercise

2. It Can Help With Weight Loss

 Benefits of
Regular
2. It Can Help With Weight Loss Exercise

• inactivity is a major factor in weight gain and obesity.

• body spends energy in three ways: digesting food, exercising and
maintaining body functions like your heartbeat and breathing.
• regular exercise has been shown to increase your metabolic rate,
which will burn more calories and help you lose weight.
• combining aerobic exercise with resistance training can maximize fat
loss and muscle mass maintenance.
• exercise is crucial to supporting a fast metabolism and burning more
calories per day.
 Benefits of
Regular
Exercise

3. It Is Good for Your Muscles and Bones

 Benefits of
3. It Is Good for Your Muscles and Bones Regular
Exercise

• Exercise plays a vital role in building and maintaining strong

muscles and bones.
• Physical activity like weight lifting can stimulate muscle
building when paired with adequate protein intake.
• Exercise helps release hormones that promote the ability of
your muscles to absorb amino acids.
• Practicing regular physical activity is essential to reducing
muscle loss and maintaining strength as you age
• exercise helps build bone density when you're younger, in
addition to helping prevent osteoporosis later in life.
• High-impact exercise or odd-impact sports promote a higher
bone density than non-impact sports.
 Benefits of
Regular
Exercise

4. It Can Increase Your Energy Levels

 Benefits of
4. It Can Increase Your Energy Levels Regular
Exercise

• Exercise can be a real energy booster for healthy people,

as well as those suffering from various medical conditions.
• One study found that six weeks of regular exercise reduced
feelings of fatigue for 36 healthy people who had reported
persistent fatigue.
• Exercise can significantly increase energy levels for people
suffering from chronic fatigue syndrome (CFS) and other
serious illnesses.
• Exercise has been shown to increase energy levels in
people suffering from progressive illnesses, such as cancer,
HIV/AIDS and multiple sclerosis.
 Benefits of
Regular
Exercise

5. It Can Reduce Your Risk of Chronic Disease

 Benefits of
5. It Can Reduce Your Risk of Chronic Disease Regular
Exercise

• Lack of regular physical activity is a primary cause of chronic disease.

• Regular exercise has been shown to improve insulin sensitivity,
cardiovascular fitness, and body composition, yet decrease blood pressure
and blood fat levels.
• A lack of regular exercise even in the short term can lead to significant
increases in belly fat, which increases the risk of type 2 diabetes, heart
disease, and early death.
• Physical activity is essential to maintaining a healthy weight and reducing
the risk of chronic disease.
 Benefits of
Regular
Exercise

6. It Can Help Skin Health

 Benefits of
Regular
6. It Can Help Skin Health Exercise

• Your skin can be affected by the amount of oxidative stress in

your body.
• Oxidative stress occurs when the body's antioxidant defenses
cannot completely repair the damage that free radicals cause
to cells. This can damage their internal structures and
deteriorate your skin.
• Regular moderate exercise can increase your body's
production of natural antioxidants, which help protect cells.
• Exercise can stimulate blood flow and induce skin cell
adaptations that can help delay the appearance of skin aging
 Benefits of
Regular
Exercise

7. It Can Help Your Brain Health and Memory

 Benefits of
7. It Can Help Your Brain Health and Memory Regular
Exercise

• Exercise can improve brain function and protect memory and

thinking skills.
• It increases your heart rate, which promotes the flow of blood
and oxygen to your brain.
• It can also stimulate the production of hormones that can
enhance the growth of brain cells.
• Regular physical activity is especially important in older
adults since aging — combined with oxidative stress and
inflammation — promotes changes in brain structure and
function.
• Exercise has been shown to cause the hippocampus, a part of
the brain that's vital for memory and learning, to grow in size.
• Exercise has been shown to reduce changes in the brain that
can cause Alzheimer's disease and schizophrenia.
 Benefits of
Regular
Exercise

8. It Can Help With Relaxation and Sleep Quality

 Benefits of
8. It Can Help With Relaxation and Sleep Quality Regular
Exercise

• Regular exercise can help you relax and sleep better.

• Exercise stimulates recuperative processes during sleep.
• One study found that 150 minutes of moderate-to-vigorous
activity per week can provide up to a 65% improvement in sleep
quality.
• 16 weeks of physical activity increased sleep quality and helped
17 people with insomnia sleep longer and more deeply.
• Regular exercise seems to be beneficial for the elderly, who
tend to be affected by sleep disorders.
• Aerobic exercise alone or aerobic exercise combined with
resistance training can equally help sleep quality.
 Benefits of
Regular
Exercise

9. It Can Reduce Pain

 Benefits of
9. It Can Reduce Pain Regular
Exercise

• Exercise can reduce chronic pain.

• Several studies show that exercise can help
control pain that's associated with various
health conditions, including chronic low back
pain, fibromyalgia and chronic soft tissue
shoulder disorder, to name a few.
• Physical activity can also raise pain tolerance
and decrease pain perception.
 Benefits of
Regular
Exercise

10. It Can Promote a

Better Sex Life
 Benefits of
Regular
Exercise

10. It Can Promote a

Better Sex Life
 Benefits of
10. It Can Promote a Better Sex Life Regular
Exercise

• Exercise has been proven to boost sex drive.

• Engaging in regular exercise can strengthen the
cardiovascular system, improve blood circulation, tone
muscles and enhance flexibility, all of which can improve
your sex life.
• Physical activity can improve sexual performance and
sexual pleasure, as well as increase the frequency of
sexual activity.
 Benefits of
Regular
Exercise

1. It Can Make You Feel Happier 6. It Can Help Skin Health

2. It Can Help With Weight Loss
3. It Is Good for Your Muscles and Bones
4. It Can Increase Your Energy Levels
5. It Can Reduce Your Risk of Chronic
Disease
7. It Can Help Your Brain Health and
Memory
8. It Can Help With Relaxation and Sleep
Quality
9. It Can Reduce Pain
10. It Can Promote a Better Sex Life
NUTRITION
 NUTRITION
• Good nutrition is the key to good
mental and physical health.
• Eating a balanced diet is an
important part of good health for
everyone.
• The kind and amount of food you
eat affects the way you feel and
how your body works.
 What are Nutrients?

Nutrients are ingredients in food

that help you:
• Grow
• Repair body tissue
• Build new muscle tissue.
FOOD GROUPS
 1. Carbohydrates

• The sugars, starches, and fibers

found in fruits, grains,
vegetables, and milk products.
• They're a source of energy for
the body.
• Food rich in carbohydrates are
bread, rice, and pasta.
 1. Carbohydrates
Recommended Dietary Allowance
• The Institute of Medicine recommends
you get between 45 to 65 percent of your
daily calories from carbohydrates.
• For example, if you consume roughly
2,000 calories per day, you should get
between 900 and 1300 calories from
carbohydrates.
• The RDA for carbohydrates is set at 130
grams per day if you prefer to follow
measurements in grams.
 2. Fruit and Vegetables
• Fruit and vegetables contain
important vitamins, minerals and
plant chemicals.
• They also contain fiber.
• A diet high in fruits and vegetable
can help protect you against cancer,
diabetes and heart disease.
• Banana, apple, watermelon,
spinach, broccoli, carrots are some
of the examples this food group.
 2. Fruit and Vegetables
Recommended Dietary Allowance.
• The USDA's Dietary Guidelines
recommend adults eat anywhere
from 5 to 13 servings of fruits and
vegetables per day depending on
age, gender, physical activity, and
overall health.
 3. Dairy
• Dairy products or milk products are a
type of food produced from or containing
the milk of mammals.
• They are primarily produced from
mammals such as cattle, water
buffaloes, goats, sheep, camels, and
humans.
• Dairy products include food items such
as yogurt, cheese, and butter.
 3. Dairy
Recommended Dietary Allowance.

• The amount of dairy foods you need

to eat depends on your age.
• The amount each person needs can
vary between 2 and 3 cups each day.
• Those who are very physically active
may need more.
 4. Proteins
• Protein is a macronutrient that is
essential to building muscle mass.
• It is commonly found in animal
products, though is also present in
other sources, such as nuts and
legumes.
• Meat, seafood, poultry, grains,
beans and dairy products are good
sources of protein.
 4. Proteins
Recommended Dietary Allowance
• The current recommended dietary
allowance (RDA) for protein is 0.8
grams per kilogram (g/kg) of body
weight a day for adults over 18, or
about 2.3 ounces for a 180-pound
adult. But research is showing that
higher levels may be needed for
adults age 65-plus.
 5. Fats
• Fats are an essential part of our diet and is
important for good health.
• There are different types of fats, with some fats
being healthier than others.
• To help make sure you stay healthy, it is
important to eat unsaturated fats in small
amounts as part of a balanced diet.

Recommended Dietary Allowance

• The daily value or daily recommended allowance
based on a 2000 calorie diet is 65g of Fat. For
saturated fat the total is 20 g.
Quiz Time!
 Quiz Time!
Enumeration

1. It is defined as any movement that makes your muscles work

and requires your body to burn calories.

2-6. Enumerate the Five Food Groups.

7-8. Give 2 of the Benefits of Exercise.

 Quiz Time!
Multiple Choice:
9. The food group that gives energy to the body?
A. Fats
B. Dairy
C. Protein
D. Carbohydrates
10. It protects cells and is produced when a person engages in regular moderate
exercises.
A. Antioxidant.
B. Dopamine
C. Epinephrine
D. Oxytocin
 Quiz Time!
Multiple Choice:
11. Nutrients are ingredients in the food that help you; except
A. grow
B. prone to illness
C. repair body tissue
D. build new muscle tissue

12. The two hormones that relieve feelings of depression because the brain
sensitivity is increased when you exercise.
A. serotonin and dopamine
B. estrogen and progesterone
C. serotonin and norepinephrine
D. epinephrine and norepinephrine
 Quiz Time!
Answer Key: 9. D
1. Exercise 10. A
2-6. Carbohydrates 11. B
Fruits and Vegetables
Dairy
12. C
Proteins
Fats
7-8. It Can Make You Feel Happier It Can Help Skin Health

It Can Help With Weight Loss It Can Help Your Brain Health and Memory

It Is Good for Your Muscles and Bones It Can Help With Relaxation and Sleep Quality

It Can Increase Your Energy Levels It Can Reduce Pain

It Can Reduce Your Risk of Chronic Disease It Can Promote a Better Sex Life
 Thank You

Remember to Exercise Regularly

and have a Healthy Diet