PE MODULE 3 AND 4

refers to the food intake, which is the key to any level of physical conditioning. It involves the nutrients that get into the body through the regular three meals and snacks.

refers to the substance in food that provides structural or functional components or energy to the body.

refers to the substance that must be obtained form the diet because the body cannot make it in sufficient quantity to meet its needs.

1. Carbohydrates

2. Protein-rich foods

3. Fat-rich foods

4. Vitamin and mineral-rich foods

The DOH identifies six essential nutrients.

Carbohydrates (CHO), proteins, lipids (fats), vitamins, minerals, and water (H2O).

Carbohydrates are rich in bold foods. These are the energy giving foods.

Rice, whole grain, flour, potatoes, cereals, and seeds belong to the carbohydrate group.

Protein-rich foods are essential for building and repairing body tissues.

Meat, fish, poultry, beans, milk, and eggs are sources of protein.

Fats are needed for body lubrication and insulation, as well as providing essential fatty acids.

Vitamins and minerals are regulators of metabolic processes in the body.

Grains, cereals, fruits, vegetables, dairy, and eggs are common sources of vitamins.

Milk, dairy products, red meat, seafood, and vegetables are sources of minerals.

Water is essential for various bodily functions including joint lubrication, shock absorption, temperature regulation, and nutrient transport.

Water comprises approximately 60% of an individual's body.

Guidelines include eating balanced meals, following a consistent eating pattern, maintaining ideal weight, consuming low-calorie snacks, cutting down on high-fat foods, staying hydrated, eating in a relaxed atmosphere, and considering food supplements if necessary.

Balanced meals provide adequate nutrients including carbohydrates, proteins, fats, vitamins, and minerals necessary for overall health.

Overweight individuals should increase calorie expenditure through exercise and aim to maintain an ideal weight for better physical health.

Fruits, fruit juice, unbuttered corn, and light sandwiches are examples of low-calorie snacks.

It is recommended to drink 6 – 8 glasses of fluids a day to aid digestion, regulate temperature, and transport nutrients throughout the body.

Eating in a relaxed atmosphere encourages thorough chewing and enjoyment of food, reducing the likelihood of overeating and preventing indigestion.

Food supplements may be necessary if individuals do not get adequate nutrients from their meals, particularly vitamin A, C, and E supplements for protection from infectious diseases or high fiber supplements for lowering cholesterol levels.

Proper selection of food coupled with sensible eating habits is emphasized as the base for a healthy lifestyle.

For male:

• Height(in) multiplied by 4, then minus 128

For female:

• Height(in) multiplied by 3.5, then minus 108

Carbohydrates

Protein

Lipids or Fats

Vitamins

Minerals

The selection and development of dynamic exercises used to improve physical performance.

To develop every area of the body and improve movement with the intention of enhancing physical or sporting performance.

Strength training, also known as resistance training, is a type of exercise that causes muscles to contract against an outside resistance.

Outside resistance can be from body weight, weight machines, medicine balls, resistance bands, or dumbbells.

There are three types of muscles: cardiac, smooth, and skeletal.

Cardiac muscles control the heart.

Smooth muscles control involuntary functions like constricting blood vessels.

Skeletal muscles are targeted in the gym to help the body move, making up about 40 percent of body weight.

Chest, shoulders, arms, abdominals, back, and legs.

Biceps, triceps, forearms, trapezius, latissimus dorsi, glutes, quadriceps, hamstrings, and calves.

Stabilizer muscles brace the shoulder and core to efficiently lift the weight.

The number of joints that bend in an exercise determines the number of muscle groups used.