West Visayas State University 2020

Unit 3: PHYSICAL ACTIVITY AND NUTRITION PAGE

Lesson 1. FITT and Nutrition 2

Introduction 2

1.1. FITT Formula 3

1.2. Nutrition is key to fitness 8

1.2.1. Guidelines on Healthy Eating & Exercise 8

1.2.2. Fuel Up Before Exercise 11

Lesson 2. Factors Affecting physical activity and nutritional

choices and behaviors 13

2.1. Severe Disturbances in Eating Behavior 20

2.2. Nutrients Efficiency within the Body 21

Lesson 3. Planning a Balanced Diet for Healthy Lifestyle 26

 West Visayas State University 2020

Unit 3: PHYSICAL ACTIVITY AND NUTRITION

Introduction:

In the way we look and feel, the food we eat plays a crucial role. Regular exercise is
significant, but nutrition has the biggest impact on our health. A common trend for
enhancement has been the use of food as our medicine. As a primary wellness target, the
trend now is to concentrate on balanced food consumption. We’re healthier and happier
when good eating habits become a lifestyle. Eating right will help us lower body fat, lose a
few pounds, feel more relaxed and decrease our risk of disease.

Exercise and nutrition are also essential components of losing weight and gaining
strength. Nutritional habits can have a much greater effect than any other exercise aspect on
your body composition and physique goals. It is when a mix of exercise and balanced diet is
incorporated that effective body change takes place.

In this premise, this unit will focus on physical activity applying FITT principles and food
consumption and its effect to ones’ health and fitness.

Lesson 1: FITT and Nutrition

Learning Outcomes
At the end of this Unit and after actively reading and reviewing the module
the students must have:

1. defined the acronym FITT and discuss its application in physical activity
2. analyzed the relationship between nutrition and physical activity engagement.
3. created personal exercise program applying FITT.

Activity

Discuss briefly in not less than 5 sentences.

What is your regular routine at home?

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_______________________________________________________________
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Analysis

Answer the question below. (5 pts each)

1. Do you admire people with good physique? Who is this person and Why?

2. How do you manage to maintain your current weight?

3. Do you plan of adding or losing weight? Why?

Abstraction

Unit 3:

Lesson 1. FITT and Nutrition

The FITT Formula

The acronyms FITT and FIT help you remember important variables for applying the
overload principle. For physical activity to be effective, each type of activity must be done
with enough frequency, with enough intensity, and for a long enough time. The first letters
from four words spell FITT and can be considered as the formula for achieving health,
wellness, and fitness benefits.
Frequency (how often)—Physical activity must be performed regularly to be effective. Most
benefits require 3 to 5 days of activity per week, but frequency
ultimately depends on the specific activity and the benefit
desired.
Intensity (how hard)—Physical activity must be intense enough to require more exertion
(overload) than normal to produce benefits. The appropriate
intensity varies with the desired benefit. Health benefits from
metabolic fitness require only moderate activity, but
performance benefits require more vigorous activity.
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Time (how long)—Physical activity must be done for an adequate length of time to be
effective. The length of the activity session depends on the
type of activity and the expected benefit.
Type (kind of activity)—the benefits derived depend on the type of activity performed. For
example, moderate activity must be done at least 5 days a
week, while muscle fitness activity may be done as few as 2
days a week.

Types of Activity
a. Moderate Aerobic Activities
Aerobic activities equal in intensity to a brisk walk are referred to as moderate
activities.
b. Vigorous Aerobic Activities
Vigorous aerobic activities that elevate the heart rate and are greater in intensity
than a brisk walk
c. Vigorous Sports and Recreation
Sports such as soccer and volleyball, or recreational activities such as hiking that
elevate the heart rate and are of greater intensity than a brisk walk.

The Four Fitness Zones

1. High-Performance Zone
Reaching this zone provides additional health benefits and is important to
high-level performance. However, high performance scores are hard for some
people to achieve, and for many people high-level performance is not important.
So reaching this zone may be more important to some than others.
2. Good Fitness Zone
If you reach the good fitness zone, you have enough of a specific fitness
component to help reduce health risk. However, staying active (in addition to
reaching this fitness zone) is important.
3. Marginal Zone
Marginal scores indicate that some improvement is in order, but you are
nearing minimal health standards set by experts.
4. Low-Fit Zone
If you score low in fitness, you are probably less fit than you should be for
your own good health and wellness.

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FITT and Weight Loss

The FITT Principle is most commonly used in the weight loss industry, although it’s also used
as part of strength and weight training recommendations. The standard recommendation is
as follows.

Frequency – 5 to 6 times per week

Intensity – Moderate
Time – Anywhere from 15 to 60 minutes
Type – Just about any old exercise

at each of the
components

Frequency

Frequency is a key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise
program.

Adjust the number of times you exercise per week to reflect your current fitness level, the
time you realistically have available, your other commitments like family and work, and the
goals you’ve set for yourself.

Intensity

This is an extremely important aspect of the FITT principle and is probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.

There are a couple of ways to monitor your heart rate but the best way by far is to purchase
an exercise heart rate monitor. These can be purchased through online. They consist of an
elastic belt that fits around your chest and a wrist watch that displays your exercise heart
rate in beats per minute.

If you don’t want to spend the money on a heart rate monitor, simply count your heart rate
over a 15 second period. All you need is a wrist watch that has a “seconds” display. Feel for
your heart beat by either placing your hand over your heart or by feeling for your pulse in

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your neck or on your wrist. Count the beats over a 15 second period and then multiply by 4.
This will give you your exercise heart rate in beats per minute.

Time

The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken.

For example, it’s recommended that to improve cardio-vascular fitness you’ll need at least 20
to 30 minutes of non stop exercise. For weight loss, more time is required; at least 40
minutes of moderate weight bearing exercise. However, when talking about the time required
for muscular strength improvements, time is often measured as a number of “sets” and
“reps.” A typical recommendation would be 3 sets of 8 reps.

Type

Like time, the type of exercise you choose will have a big effect on the results you achieve.
That’s why it’s important to know what you want to gain from your efforts.

For example, if you’re looking to improve your cardio-vascular fitness, then exercises like
walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective.

For weight loss, any exercise that using a majority of your large muscle groups will be
effective. To improve muscular strength the best exercises include the use of free weights,
machine weights and body weight exercises like push-ups, chin-ups and dips.

How to Use the F.I.T.T Principle in Your Workouts

The F.I.T.T. principle outlines how to manipulate your program to get in shape and get better
results. It also helps you figure out how to change your workouts to avoid boredom, overuse
injuries, and weight loss plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great
place for a beginner to start. After a few weeks, however, your body adapts to these
workouts and several things may happen:

 Your body becomes more efficient at exercise: The more

you workout, the easier it is to do the exercises, causing you to
burn fewer calories than you did when you started.

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 Weight loss: Your new workouts may assist weight loss which,
of course, is a good thing. The downside is that you
expend fewer calories moving that new, smaller body around.

 Boredom: Doing the same workout for weeks or months on

end can get old, eating into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:

 Changing the frequency by adding another day of walking

 Changing the intensity by walking faster or adding some

running intervals

 Changing the time spent walking each workout day

 Changing the type of workout by swimming, cycling, or

running.

Even just changing one of these elements can make a big difference in your workout and in
how your body responds to exercise. It's important to change things up on a regular basis to
keep your body healthy and your mind engaged.

World-class athletes know that preparation and nutrition depend on results. They
carefully choose foods they consume, so they will be fueled to success by the right mix of
nutrients. Take some tips and tun a world-class diet into your eating habits. You will reap the
advantages of being well fed by eating wisely. Maximize muscle development, assist recovery
and replenish glycogen reserves, and through your exercises and athletic endeavors, you will
have the energy and stamina to power you.

Nutrition is key to fitness

Eating a well-balanced diet will help you get the calories and nutrients that you need,
including frequent exercise, to fuel your everyday activities.

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It’s not easy as choosing vegetables over junk foods when it comes to eating food to
fuel your exercise efficiency. At the right time of the day you need to eat the right food forms.

Learn about the value of balanced breakfast, snacks for workouts and meal plans.

Guidelines on healthy eating and exercise.

1. Getting Off to a great start

To start the day right, is to have your breakfast proper which is the most vital of all.
Eating your first meal on a daily basis has been related to a lower risk of obesity, diabetes,
and heart disease. Several studies have proven this to be true. Starting a nutritious meal in
your day will help replenish the sugar in your blood that your body requires to fuel your
muscles and brain.

When exercise is on your agenda, eating a healthy breakfast is particularly important.

While working out, missing breakfast will leave you feeling lightheaded or lethargic. Relying
on a simple carbohydrate could not keep you feeling full for longer time.

2. Counting on the right carbohydrates

Carbohydrates are an important nutrient for everyone because they maintain blood
glucose levels during exercise and replace muscle glycogen, the carbohydrate that is stored
inside muscles. Muscle glycogen is the main fuel during prolonged exercise.
To stay fueled, carbohydrate recommendations for athletes exercising on a regular, highly-
intensive basis range from 6 to 10 grams/kg body. The amount required depends on an
individual's total daily calorie expenditure, type of exercise, gender, and environmental
conditions (i.e. heat, cold, or high altitude). For part-time recreational exercisers, the diet
should be comprised of about 50% carbohydrates coming from healthy sources like whole
grains and not refined carbohydrates.

Right kind of carbohydrates consumption is vital. A person especially athletes should

focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans
instead of relying on simple carbs found in sweets and processed food. Whole grains have
more staying power because it is digested more slowly and have vitamins and minerals
needed to keep the body function at its best.

3. Include protein into your snacks and meals

Protein is needed to help keep body growing, maintained, and repaired. As reported, red
blood cells die after 120 days. Protein is also essential for building and repairing muscles,

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helping you enjoy the benefits of your workout. It can be a source of energy when
carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Protein recommendations for endurance and strength-trained athletes range from 1.2
to 1.7 grams/kg body weight. This protein intake can generally be met through diet alone,
without the use of protein or amino acid supplements.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their
body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for
every pound of body weight. Exercisers and older adults may need even more.

Protein can come from:

 poultry, such as chicken and turkey

 red meat, such as beef and lamb
 fish, such as salmon and tuna
 dairy, such as milk and yogurt
 legumes, such as beans and lentils
 eggs

4. Boost your fruit and vegetable intake

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other
compounds that your body needs to function properly. They’re also low in calories and fat.

Aim to fill half your plate with fruits and veggies at every meal. Try to “eat the
rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full
range of vitamins, minerals, and antioxidants that the produce aisle has to offer.

Every time you go to the grocery store, consider choosing a new fruit
or vegetable to try. For snacks, keep dried fruits in your workout bag and
raw veggies in the fridge.

5. Choose healthy fats

Fat intake should range from 20% to 30% of total calorie intake. Fat shouldn't be

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restricted below 20% because fat is an important source of calories, fat-soluble vitamins A, D,
E and K, and essential fatty acids.

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel
even the longest workouts. However, getting healthy unsaturated fats helps to provide
essential fatty acids and calories to keep you moving.

Healthy options include:

 nuts
 seeds
 avocados
 olives
 oils, such as olive oil

6. Fluids

Adequate fluid intake before, during, and after exercise is important for health and
optimal performance. Two to three hours before exercise, drink 15-20 ounces or water, and
then another 8-10 ounces ten to fifteen minutes before exercise. During exercise, drink 8-10
ounces every ten to fifteen minutes.
For intense endurance exercise lasting more than 90 minutes or when you are exercising in
an extreme environment (heat, cold, or high altitude), the goal is to drink to stay hydrated
and to provide carbohydrate so that blood glucose levels are maintained. Intake should
provide 30-60 grams of carbohydrate per hour. This carbohydrate can be consumed in a 6-
8% carbohydrate sports beverage (8-16 ounces) every ten to fifteen minutes.

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids
are essential to keep the body hydrated and at the right temperature. Your body can lose
several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you
have fully re-hydrated.

Fuel up before exercise

Food eaten before exercise should be relatively low in fat and fiber, moderate in
protein and relatively high in carbohydrate to maximize maintenance of blood glucose.

Within 30 minutes after exercise, dietary goals are to provide adequate fluids,

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electrolytes, calories, protein and carbohydrates to replace muscle glycogen and promote
recovery. A carbohydrate intake of approximately 0.5-0.7 grams per pound during the first
thirty minutes and again every two hours for four to six hours will be sufficient to replace
glycogen stores. Protein consumed after exercise will provide amino acids for building and
repair of muscle tissue. So adding protein 0.2 g - 0.5 g/kg/day to carbohydrate at a ratio of 3
- 4:1 (Carbohydrate: Protein) may further improve glycogen re-synthesis so properly refuel
for future exercise.

It is crucial to achieve the right equilibrium of carbs and protein when it comes to
fueling up before or after workout. Combining carbs with protein, pre-workout snacks will
make you feel more energized than junk foods made from simple sugars and tons of fat.

With some of these easy snacks, consider stocking your exercise bag and refrigerator:

Bananas

Bananas are full of potassium and magnesium, which are important nutrients to get on a
daily basis. Eating a banana can help replenish these minerals while providing natural sugars
to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

Berries, grapes, and oranges

These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give
you a quick boost of energy, and help you stay hydrated. Consider pairing them with a
serving of yogurt for protein.

Nuts

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients.
They can give you a source of sustained energy for your workout.

Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these
options to see how they settle. High-fat foods can slow digestion, and they may make food
sit in your stomach too long if your workout is coming up quickly.

Nut butter

Many grocery stores carry single-serving packets of peanut butter that don’t require
refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo,
you can spread peanut butter on:

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 an apple
 a banana
 whole-grain crackers
 a slice of whole-grain bread

If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich
alternatives.

Don’t cut too many calories

You can be tempted to remove a lot of calories from your meals if you’re trying to
lose weight or tone up your body. A main aspect of weight reduction is cutting calories, but it
is possible to go too far.

Diets for weight lose should never leave you feeling tired or sick. Those are signs that
you don’t get the calories for good health and fitness you need.

According to the National Heart, Lung, and Blood InstituteTrusted Source, a diet containing
1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely.

A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed
excess pounds.

If you’re very active or you don’t want to lose weight while getting fit, you may need to eat
more calories. Talk to your doctor or a dietitian to learn how many calories you need to
support your lifestyle and fitness goals.

An average woman needs to eat

An average man needs 2500 about 2000 calories per day to
calories to maintain, and 2000 to maintain, and 1500 calories to lose
lose one pound of weight per one pound of weight per week.
week

Balance is key

You’ll probably discover which foods give you the most energy and which have detrimental
effects when you settle into an active lifestyle. The trick is to teach your body to listen and to
align what feels right with what is good for you.

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Follow these tips:

 Aim to make breakfast a part of your routine.

 Choose complex carbohydrates, lean protein sources, healthy fats, and a wide
variety of fruits and veggies.
 Stock your fridge and gym bag with healthy workout snacks.

The right balance of carbohydrates, protein, and other nutrients can help fuel your
exercise routine.

Application

Create your personal exercise program for 1 week by applying FITT. Be sure to
perform what you have created. Document it to support your results.
Name:_________________________ Course&Section:_________

Weight:_____________

Frequency Intensity Time Type of Activity Document

7 days

(easy, moderate, ( 30 min, 45, 1 hour Walking, jogging etc. Picture/Video

hard)
etc.)
Monday Dec. 7

Tuesday

Wednesday

Thursday

Friday

Note: You may use the (time and type of activity) above as support to the
Daily Physical Activity Log of your portfolio below.

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For Portfolio

WEST VISAYAS STATE UNIVERSITY

Pototan Campus

PE 111- Movement Enhancement

DAILY PHYSICAL ACTIVITY LOG

Date Picture Type of Time Weight METS Kcal/min Total

(Freq) Physical (cal)
Duration (Kg) (list of (METS x
Activity weight/60)
in Min. activities) (Kcal x
time)

Monday Mild 30 min 45 2.5 1.875 56.25

stretching Pls. Visit the
Dec. 7, site below for
your guide
2020
https://sites.google.com
/site/compendiumofphy
sicalactivities/home

WEST VISAYAS STATE UNIVERSITY

Pototan Campus

PE 111- Movement Enhancement

DAILY FOOD ACTIVITY LOG

Date Picture Meal Items Calories Total (cal)

Classification

Monday Scrambled Eggs 203

2 Hotdogs 590
Dec 7, Breakfast 999
206
2020 1 cup of rice

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WEST VISAYAS STATE UNIVERSITY

Pototan Campus

PE 111- Movement Enhancement

COMPARISON Of CALORIE INTAKE AND OUT

Date Total Calories Output Intake -Output Evaluation Remarks

Intake
(PA Log) (in calories)
(Food Log)

Monday 999 56.25 942.75 not final High Increase

calories
physical
Dec 7, Total of all intake
2020
activity
meals for a (Male &
female has
day
separate
evaluation)

Assessment

Discussion: Answer the following questions: (5pts each)

1. Discuss the acronym FITT. Give example for each component(5 points)

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Enumerate the vital nutrients and how important are they especially for the
athletes or hardworking people. (5 points.)
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_______________________________________________________________
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2. What is the most important nutrient needed by an athlete and why?

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References

https://www.healthline.com/health/fitness-exercise-eating-healthy

Unit 3: Lesson 2. Factors Affecting physical activity and

nutritional choices and behaviors

Learning Outcomes
At the end of this lesson and after reading and understanding the module,
the students must have:

1. examined personal, cultural, and social factors that affect activity choices and
nutrition behaviors.
2. described personal, cultural and social factors that affect nutrition behaviors
3. enumerated the personal, cultural and social factors that affect activity choices
and nutrition behaviors

Activity Can you think of a way society has influenced the way you eat?
Have you overcome any trends you weren’t even aware you were following?

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_

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Analysis

In several sentences, explain the following below. (5 pts each)

1. Why do people vary in their choice of activities despite of same culture?
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2. Are you a type of person who is fond of eating on fastfood chain or do you prefer
to eat a home prepared food? Why?
_____________________________________________________________________
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_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. Are you a socially inclined person who goes with the group and follow their
physical activities or are you the opposite type?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________.

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Abstraction

Unit 3
Lesson 3 Factors affecting physical activity and nutritional
choices and behaviors

There are several factors influencing nutrients intake. How do social and
cultural variables influence healthy eating. Let’s look at the basic essence of the
human social system to fully comprehend the idea.

According to social scientists Elizabeth Barnett, Ph.D. and Michele Casper, Ph.D.:

“Human social environments encompass the immediate physical surroundings,

social relationships, and cultural milieus within which defined groups of people
function and interact. Components of the social environment include built
infrastructure; industrial and occupational structure; labor markets; social and
economic processes; wealth; social, human, and health services; power relations;
government; race relations; social inequality; cultural practices; the arts; religious
institutions and practices; and beliefs about place and community. [ … ] Social
environments can be experienced at multiple scales, often simultaneously, including
households, kin networks, neighborhoods, towns and cities, and regions.”

Influence of Society to diet

In shaping the diet of a person, culture and society are important.

Unfortunately, we have welcomed super-sized, low-cost fast food as a culture where
cheap is good and easy is better, which has paved the way for a huge rise in the
incidence of obesity. The increased consumption of high-calorie , low-nutrition food
has literally spawned an epidemic of obesity.

Most social activities are focused around food and it become the new national
pastime? Do you agree? For instance, when you want to meet a long lost friend,
where is the usual meeting place? When you buy your groceries, what are the most
common stuff you bought?

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On eating habits, friend and family exert an influence. They prefer to eat
more or less when they are together than they are alone. In social settings, the form
of food eaten may be different from the food eaten when a person is alone. In
particular, one study found that “meals consumed with others contained more
carbohydrates, fat, protein, and total calories.”

The influence of culture to eating behavior

For several years, media and technology have been a shaping factor of
culture. For the positive, this isn't always. Unfortunately, studies in the area of eating
habits suggests that kids watching TV are more likely to have poor habits.

Many individuals, especially young adults, are vulnerable to how the media
depicts the “perfect body.” Is the media responsible for the epidemic of body
dysmorphia and other problems with self-image?

Magazines full of slender girls or muscular men can contribute to a negative

image of the body and, in turn, promote unhealthy habits. When this is combined
with other factors, such as mental health, there is little doubt why body image and
eating disorders are so prevalent, often life-threatening.

Severe disturbances in eating behavior are anorexia nervosa, bulimia nervosa,

binge eating disorder, and their variants. A wide variety of negative psychological,
physical , and social effects are correlated with them. Eating disorders can begin to
intensify small yet obsessive behaviour rapidly and it does not take long for a serious
problem to occur.

Severe disturbances in eating behavior:

Anorexia

The problem with people who have anorexia nervosa, they see themselves as
overweight, even when they are obviously underweight. Food sleeping and weight
management are becoming obsessions.

There are many symptoms of anorexia, but the most common include repeated
weighing,consuming extremely small amounts of food, self-induced vomiting, abuse
of laxatives, diuretics, or even enemas. The highest mortality rate of any psychiatric
disorder is currently associated with anorexia.

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Bulimia

Bulimea nervosa people appear to consume unusually large quantities of food and
experience a loss of control over these episodes. The use of laxatives, diuretics,
fasting, excessive exercise or some combination of them is accompanied by binge-
eating. The aim is to compensate the out-of-control eating.

People with this disorder often maintain a normal weight. But the psychological fear
factors remain the same — the fear of gaining weight and intense unhappiness with
body size and shape. Bulimic behavior is often done secretly as it is often
accompanied by feelings of disgust or shame.

Binge-Eating Behavior

Binge-eating behavior often leads to losing control over eating. The difference
between binge-eating and bulimia is that in both cases, people eat excessive
amounts of food, but people with bulimia compensate out-of-control eating with
purging, while pure binge-eaters will not. As a result, people with binge-eating
disorder often become overweight or obese.

How nutrition affects exercise?

The muscles you involve in during exercise depend on the nutrients you offer them
through your diet, whether it's cardio, strength training or flexibility practice.

It can affect the quality of your workout and affect your fitness goals by supplying
your body with nutrients before you work out, after you work out and in the recovery
time between workouts. Fueling up after an exercise session can also improve the
performance in certain situations.

Nutrient Efficiency within the Body

Protein for Strong Muscles

For muscle growth and the repair of body tissues, protein is essential. Protein can
also be used for energy by the body, but only after stores of carbohydrates have
been used up.

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But it is also a myth that muscle growth will be promoted by a high-protein diet.

Muscle changes will only alter strength training and exercise. To support muscle
growth, athletes, even body builders, only need a little bit of extra protein. By
consuming more calories (eating more food), athletes can easily meet this increased
need.

Several functions linked to exercise are fulfilled by your dietary protein.

Protein helps create new muscle fibers as the primary component of muscle tissue
and replaces weakened tissues during your workout. Having ample high-quality
protein in your daily diet-up to 2 grams for each kilogram you weigh-allows the
increase in muscle mass that during subsequent exercises will increase your physical
strength over time. In addition, it will facilitate muscle regeneration by eating protein
that contains branched-chain amino acids, such as those found in milk protein whey,
so that you can work out again faster.

Too much protein in the diet:

 Will be stored as increased body fat

 Can increase the chance for dehydration (not enough fluids in the body)
 Can lead to loss of calcium
 Can put an added burden on the kidneys

Often, people who focus on eating extra protein may not get enough carbohydrates,
which are the most important source of energy during exercise.

Amino acid supplements and eating a lot of protein are not recommended.

Carbohydrates for Energy

Carbohydrates are needed to provide energy during exercise. Carbohydrates are

stored mostly in the muscles and liver.

The energy your muscles need to conduct work is provided by carbohydrates, both
starches and sugar.The carbohydrates that you eat before you exercise not only burn
as fuel, but also accumulate as glycogen in your muscles and liver, a storage form of
starch that your muscles call on to keep them going during exercise. After exercising,
this nutrient is also important, since vigorous physical activity depletes your glycogen
reserves. In preparation for the next exercise session, replenishing glycogen during
or after a workout speeds recovery. Soon after exercise, taking in between 1 and 1.5
grams of carbohydrates per kilogram of body weight helps optimize the system.
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 Complex carbohydrates are found in foods such as pasta, bagels, whole grain
breads, and rice. They provide energy, fiber, vitamins, and minerals. These
foods are low in fat.
 Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot
of calories, but they do not provide vitamins, minerals, and other nutrients.
 What matters most is the total amount of carbohydrates you eat each day. A
little more than half of your calories should come from carbohydrates.

Before you workout, you need to eat carbohydrates if you exercise for more than 1
hour. Limit the amount of fat you eat during the hour before the sporting event.

If you exercise for more than 1 hour, you need to eat carbohydrates before you
exercise. In the hour before sporting event, limit the amount of fat you eat.

During exercise, you will need carbohydrates if you’re performing more than an hour
of vigorous aerobic exercise. These need can be fulfilled by having:

 Five to 10 ounces (150 to 300 milliliters) of a sports drink every 15 to 20

minutes
 Two to three handfuls of pretzels
 One-half to two-thirds cup (40 to 55 grams) of low-fat granola

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your
muscles if you are working out heavily.

 People who exercise or train for more than 90 minutes should eat or drink
more carbohydrates, possibly with protein, 2 hours later. Try a sports bar,
trail mix with nuts, or yogurt and granola
 For workouts lasting less than 60 minute, water is most often all that is
needed.

Vitamins and Minerals for Metabolism

Many of the functions of the body that come into play during exercise, such as
energy production and muscle contraction, include vitamins and minerals.Therefore,
lack of any of these nutrients will affect your ability to work out as you want to. Your

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blood cells , for example, contain oxygen that is bound to an iron-rich protein, and if
your dietary iron is poor, during exercise you will easily become hot and dry and
exhausted.

Vitamin C can help you absorb iron and your iron levels can be indirectly affected by
a deficiency of this vitamin.By pulling in water, electrolytes, such as sodium, help
sustain fluid balance in your cells, and too little sodium in your diet can lead to
muscle cramps as you exercise.

Water for Hydration

One of the most essential nutrients in exercise is water. Staying well hydrated
requires replacing the fluids that you lose from heavy breathing and sweating.
Hydration prevents your heart rate from climbing too fast, which helps to control the
temperature of your body in turn. Each time you lose a liter of fluid by sweat, the
heart rate rises by eight beats per minute, according to the American Council on
Exercise. Your core temperature can be dangerously raised if fluid loss persists.
Before, during and after exercise, drinking plenty of water helps ensure you
complete your workout so that you can achieve your fitness goals in a healthy way.

Clear urine is a good sign that you have fully re hydrated. Some ideas for
keeping enough fluids in the body include:

 Make sure you drink plenty of fluids with every meal, whether or not you will
be exercising.
 Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a
workout. It is important to start exercising with enough water in your body.
 Continue to sip water during and after you exercise, about 1/2 to 1 cup (120
to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first
hour. Switching to an energy drink after the first hour will help you get
enough electrolytes.
 Drink even when you no longer feel thirsty.
 Pouring water over your head might feel good, but it will not get fluids into
your body.

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Application
Do the following tasks and document it.
“Am I what I eat and do?”
Make a reflection paper emphasizing how you observe your feelings base on
the food that you intake and your daily physical activities. Write your answers on a
bond paper and paste some of your photos on it while eating and your physical
activities. (Mini-portfolio)

Assessment:

Read the statements below and answer it with heart. (10 pts each)
1. Enumerate and discuss the nutrients that control the functions of the body
2. Write an essay stating the importance of nutrients during exercise or physical
activity.

References:

https://healthyeating.sfgate.com/nutrition-affect-exercise-6391.html

https://medlineplus.gov/ency/article/002458.htm

https://globalhealing.com/natural-health/how-culture-and-society-influence-healthy-eating/

https://www.eufic.org/en/healthy-living/article/the-determinants-of-food-choice

https://www.betterhealth.vic.gov.au/health/healthyliving/food-variety-and-a-healthy-diet

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Unit 3 Lesson 3: Planning a balanced diet for

healthy lifestyle
Learning Outcomes

At the end of lesson 3 the students must have:

1. explained the importance of planning a balanced diet for a healthy lifestyle

2. developed sense of responsibility towards attainment of a healthy lifestyle
3. created a sample personal menu plan of a balance diet

ACTIVITY

Are you particular of the foods that you intake? Why? Discuss briefly.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_________________________________________________________________.

ANALYSIS

Discuss in 5 sentences only (10 points)

1. As a student, are you practicing OMAD? (One Meal A Day)Why? State your
reasons
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________.

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ABSTRACTION

Unit 3 Lesson 3: Planning a balanced diet for healthy lifestyle

What is a balanced diet?

A healthy diet is one that meets all the nutritional needs of a person. To remain
healthy, human needs a certain amount of calories and nutrients. Without going over
the recommended daily calorie intake, a healthy diet offers all the nutrients a person
needs. People can get nutrients and calories they need and stop consuming fast food,
or food without nutritional value, by eating a healthy diet.
A healthy diet provides the body with the nutrients it requires to work
properly. In order to get the diet you need, most of your daily calories should come
from:

 fresh fruits

 fresh vegetables

 whole grains

 legumes

 nuts

 lean proteins

Suggestions for an Active Lifestyle: Healthy Eating

Healthy eating is important for performance optimization for young people and adults
involved in physical activity and sports. A healthier lifestyle can result from
combining good nutrition with physical activity.

1. Optimize nutrient-packed foods

Eat a variety of nutrient-packed foods, including whole grains, lean protein, fruits
and vegetables, and low-fat or fat-free dairy, to give the body the nutrients it

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requires. Eat less food rich in strong fats, sugar supplements, and sodium (salt).

2. Energized with grains

The fastest energy source for our body comes from food like bread, pasta, oatmeal,
cereals and tortillas. Full-grain food such as whole-wheat bread or past and brown
rice with at least half of grain food choices is recommended.

3. Power yourself with protein

For muscle building and repair, protein is essential. Choose beef or pork, and skinless
chicken or turkey with lean or low-fat cuts. Get your protein twice a week from
seafood. Quality protein sources come from foods that are on plants too.

4. Mix it up with foods made of plant protein

Variety is perfect!

Choose soy products (tofu, tempeh, veggie burgers), unsalted nuts and seeds, and
beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas;
hummus).

5. Vary the fruits and vegetables you have

Eat a range of colors, in different ways, to get the nutrients your body needs. Try the
blue, red or black berries; the red and yellow peppers; and spinach and kale-like
dark greens. Choose options of fresh frozen, low-sodium canned, dried, or 100%
juice.

6. Don’t forget the milk!

Foods such as low-fat and fat-free milk, cheese, yogurt, and fortified soy drinks
(soy milk) help to create and sustain the strong bones needed for daily activities.

7. Enjoy drinking water

In place of sugar drinks, stay hydrated by drinking water. In order to always have
water on hand, keep with you a reusable water bottle.

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8. Know the amount you eat

To get customized nutrition information based on your age, gender, height, weight,
current level of physical activity, and other variables, measure your food.

Sample Menu Guide

APPLICATION

Create your 7 days personal menu plan. Use the data for your Daily food log.
Be sure to document it.

ASSESSMENT

Discussion:
1. Explained the importance of planning a balance diet for a healthy lifestyle. (10 pts)

REFERENCES

https://www.choosemyplate.gov/ten-tips-healthy-eating-for-an-active-lifestyle

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