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Legal Basis of physical education Philippine Constitution, 1987 Article XIV Section 19 (1) The state shall promote physical education and encourage sports programs, leagues, competitions and amateur sports, including training for international competitions to foster self-discipline, teamwork, and...

Legal Basis of physical education Philippine Constitution, 1987 Article XIV Section 19 (1) The state shall promote physical education and encourage sports programs, leagues, competitions and amateur sports, including training for international competitions to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry (2) All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors Physical education - an integral part of the educational program designed to promote the optimum development of the individual physically, socially, emotionally and mentally through total body movement in the performance of proper selected physical activities. Physical Education Defined Physical education is the integral part of the whole educational program designed to promote optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities (Andin, 3). Furthermore, it is a way of education through physical activities which are selected and carried on with full regard to human growth, development behavior. Functions of physical education 1. Biological function - refers to the enhancement of the individual growth and development through body movement2. 2. Integrative function - refers to personality integration through participation in properly selected physical education activities 3. Social functions - transmitting values and standards with the creeds and ideals of the society The Objectives of Physical Education 1. Physical development - through carefully selected physical education activities, any individual who participates actively will develop and maintain good health and high level of physical fitness. This is achieving through regular exercise and participating in varied vigorous activities. 2. Mental development - through participation in physical activities. The individual develops in his mental capacities as he learns the mechanical principles underlying movement, as he acquires knowledge and understanding of rules and strategies of games and sports, as he discovers ways of improving his movements. 3. Emotional Development - participating in varied physical activities enable one to acquire pleasant attitudes, desirable habits, appreciations, and values. Positive character traits such as courage, self - discipline, confidence, appreciation for beautiful performances, as well as self expressions are developed and become part of an individual’s way of life. 4. Social Development - participation in physical education activities provides opportunities for the development of desirable social traits needed for an adjustment to the social life in general. Some worthwhile traits are: Friendliness Cooperation Respect for the rights of others Good Sportsmanship Good leadership Honesty In competition Purposes of physical education 1. To develop optimum physical fitness and health of the individual so that he is capable of living the “good life” and contributing to his maximum capacity to the attainment of the goals of the new society. 2. To produce individuals who can contribute to the economic well-being through 2.1 the improvement of proper work habits and work attitudes, such as punctuality, cooperation, reliability, precision and accuracy, and open mindedness 2.2 proper emphasis on problem solving skills such that an individual can identify a problem correctly and master the skills necessary or useful in school and in the business world; 3. To train good leaders with moral integrity of the highest order, and develop other desirable traits necessary for the effective group participation. 4. To develop creativity and innovativeness inspired by an abiding faith in God and love of the country 5. To instill a love of pride for our rich cultural heritage and strive for their preservation, and develop an understanding of the cultures of others for a feeling of international brotherhood and unity 1 Fitness - A major goal of physical education Different people differ in their concept of fitness. In the field of physical education, the concept of the fitness has implications for physical, social, emotional, and mental well-being. Considering this four aspects, it can be said that fitness is the ability to live healthy, satisfying, and useful life to live the “good life” means that an individual satisfies his basic needs as a physical well being, love, affection, security and self respect. He lives happily with other people because he likes them and is interested in them. Physical Fitness - it is a physical condition where an individual has the capability to do everyday tasks without a feeling of exhaustion and still has enough energy to perform extra activity if his own choice. Importance of physical fitness 1. The physically fit person works without becoming fatigued. 2. He accomplices his works with minimum stress. 3. He can face life’s problems with a relatively better outlook 4. Has the capacity to learn a variety of vigorous recreational pursuits 5. Give feeling of security 6. It enables him to mingle with people at work and play with satisfaction. TYPES OF PHYSICAL FITNESS 1. Medical/Static Fitness – refers to the soundness of the health of the internal organs of the body particularly the heart and lungs. 2. Dynamic/Functional Fitness – refers to the degree to which the body parts and the organs function efficiently during strenuous work. 3. Motor-skill-fitness – refers to the ability of all body parts to work with coordination and strength while performing physical activities. The components of physical fitness Physical fitness is the primary specific objective in teaching physical education. Therefore, it is an order that the physical education teacher should have the correct concept of physical fitness. Health-Related Components – These are the factors that affect the health and well-being of a person. It is concerned with fitness training program. Health - related components of Physical fitness 1. Muscular strength - the capacity to exert a single maximal force -maximal force over a short period of time Ex: lifting a heavy object How strong are your muscles? If you have muscular strength, you can easily pull or carry heavy objects. 2. Muscular endurance -the capacity to persist in a localized muscular effort -an individual will be able to do an action repeatedly over a long period of time Ex: sit-ups push ups typing a report Pull-ups Waiting for the bus A person has a muscular strength if he can lift a sack of rice; however in order to lift several sacks of rice one after the other (As an NFA cargador) He must have muscular endurance. It can be seen from this given illustration that while a person has muscular strength, he may not necessarily gave muscular endurance 2  3. General endurance (Cardiovascular Endurance) -The capacity to postpone the onset of fatigue and persist in a given strenuous tasks involving total body movement. -It is considered as the most important components of physical fitness because it reflects the functional efficiency of his circulatory and respiratory system. Ex: jogging disco dancing running Swimming hard games 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 effort against a resistance 4. Flexibility - is a quality of plasticity which gives the ability to do a wide range of movement Ex: Bending, twisting, turning, stretching Lack of flexibility in our muscles can cause poor posture. 5. Body Composition – refers to the relative amount of muscle, fat, bone and other vital parts of the body. A person’s total body weight may not change over time. Body composition is important to consider in maintaining health and manage weight. Skill-Related Components – These are the factors which are often the focus of sports training program. Skill related components of physical fitness 1. Power - refers to the ability of the muscles to release maximum force in the shortest period of time Ex. Jumping kicking for distance serving ball Throwing starting a run 2. Agility - is the ability of the individual to change direction or position in space with quickness and lightness of movement. - It requires a combination of coordination and speed Ex: Dribbling down the court 3. Balance - is the ability to control organic equipment neuro-muscularly; state of equilibrium - To keep the body in a steady position or condition in relation to the force of gravity Ex: games sports dances 4. Speed - is the ability to make successive movements of the same kind in the shortest period of time Ex: sprinting swimming 6. Coordination- ability to integrate types of movement into a smooth, accurate, rhythmic and effective one as a whole - teaming together of muscles and nerves to move in an efficient pattern - The ability of one or more parts of the body to move in harmony with other parts The FITT Principle of Physical Activity 1. Frequency -pertains to how many days per week one should exercise 2. Intensity -how hard one should exercise; exercising too hard, too soon may result to injury and frustration 3. Type - determined by following the principle of progression and specificity. To attain a higher level of fitness, select the type of PA that challenges the body to accept an increase in work and answer you need. 4. Time of exercise - duration; the number of minutes that one should exercise 3 Principles of physical fitness training (Physical Activity) 1. Principle overload- states that improvement in physical fitness is achieved by continuously and progressively subjecting the body to increasing exercise load. 2. Principle of progression- specify those physical fitness activities should start slowly and increase according to fitness level of the students. 3. Principle of specificity- specific activities must be performed to improve each component of physical fitness. 4. Principle of Reversibility – development of muscles will take place if regular movement and execution is done. And if activity ceases, it will be reversed. BODY TYPES: 1. Endomorph – characterized by having round and curvaceous body, high body fat. People with this body type find it hard to lose weight. 2. Mesomorph – characterized by having large bones. This built is usually thick and round the middle. 3. Ectomorph – characterized by having a lean and slender body. Looks thin and have a low body fat level. PHYSICAL ACTIVITY – Any form of movement that cause your body to use energy. It may be intentional like engaging in regular exercise or it may occur as part of your routine such as walking from your home to school, cleaning the car, climbing the stairs etc. I. BENEFITS OF PHYSICAL ACTIVITY A. PHYSICAL ACTIVITY ALLOWS YOUNG PEOPLE TO: Develop healthy musculoskeletal tissues. Develop healthy cardiovascular system Develop neuromuscular awareness B. MENTAL HEALTH BENEFITS Improved concentration and enhanced memory and learning Reduction and management of stress, anxiety and depression Improved self-esteem and confidence Improved psychological well-being C. SOCIAL BENEFITS Encourages family and community connectedness Improves social skills and networks Reduces isolation and loneliness Creates safer places/communities Contributes to better performance at schools D. SOCIAL BENEFITS FOR YOUTH Self-expression Building self-confidence Social Interaction Integration E. OTHER BENEFITS TO YOUNG PEOPLE More readily adopt other healthy behaviour Demonstrate higher academic performance at school II. TYPES OF PHYSICAL ACTIVITY (Exercise) A. AEROBIC ACTIVITIES Aerobic activity moves large muscles, such as those in your arms and legs. Aerobic activity makes your heart beat faster than usual. Aerobic exercise, also known as “cardio” exercise is an activity that involves pumping of oxygenated blood by the heart to deliver oxygen to working muscles. It helps lessen the chance of developing some sickness such as cancers, diabetes, depression, cardiovascular disease and osteoporosis. B. MUSCLE STRENGTHENING EXERCISE Exercise consist of activities where you move your body, a weight or some other resistance against gravity. Those kind of workouts are also known as resistance exercises. Examples: 1. Use of elastic exercise bands 5. Functional movements, such as standing and rising up on your toes. 2. Lifting of own body weight 3. Use of Weight machines 4. Lifting weights 4 C. BONE STRENGTHENING EXERCISE These exercise incorporate activities that make you move against gravity staying upright. Weight bearing exercises can be: a. Low Impact – at least one of your feet stays in contact with the ground constantly. Examples of low impact weight-bearing exercises are: 1. Using elliptical training machines 2. Fast walking on a treadmill or walking outdoor 3. Using stair-step machines b. High Impact – in these workout, both feet run off the ground at the same time. - facilitate bone building and keep them strong. Examples of high-impact weight-bearing exercises are: 1. jogging 2. stair climbing 3. Hiking 4. Dancing 5. Jumping rope Energy System The human body uses carbohydrates, fats and proteins to supply itself with the energy need to stay alive and perform tasks. In the human body, ATP, adenosine triphosphate, is broken down to create energy for muscle contraction. The human body creates ATP aerobically and anaerobically. There is one aerobic energy system and two anaerobic energy systems. Most activities of the body use a compilation of all three energy systems to generate the energy needed. ATP-PC (Anaerobic A Lactic) This is the simplest energy system. It is the anaerobic energy system that utilizes ATP stored in the muscle to create energy. Phosphocreatine is then used to rephosphorylate ADP into ATP using creatine kinase. This newly formed ATP can then be used to create more energy. It is the system used for short bursts of high-intensity work lasting approximately 10 seconds or less. Glycolytic (Anaerobic Lactic) The anaerobic glycolytic energy system utilizes carbohydrates to create ATP for energy. This is a two-phase energy system where glucose is broken down to form ATP and pyruvic acid or lactic acid molecules. There are more than 10 steps to this energy system. It is the system used for relatively short periods of high-intensity work lasting only a few minutes. After a few minutes of work, the accumulation of lactic acid will reach a point where pain and fatigue will begin to hinder performance. This is referred to as the lactate threshold. Oxidative (aerobic) The most complex energy system, the aerobic oxidative energy system utilizes carbohydrates, fats and proteins to generate ATP for energy. This is a three-stage system comprised of many steps in the preparation of Aceytl-CoA, the Krebs cycle and the electron transport chain. The Krebs cycle and electron transport chain are both complicated stages and each is made up of many steps. The end result of the oxidative system is the production of ATP and water molecules. The complexity of this system, along with the fact that it relies on the circulatory system to supply oxygen, makes it slower to act than the anaerobic systems. It is the system used for long-term, low-to-moderate-intensity work lasting more than just a few minutes. It can be relied upon for long periods of work, making it the primary system used for endurance activities. http://www.livestrong.com/article/131444-3-energy-systems-body/ Understanding Energy Systems: ATP-PC, Glycolytic, and Oxidative, Oh My! Tom Kelso Human bioenergetics is an interesting topic. However, energy systems function is understood by few and/or can be confusing to many. Open a quality exercise physiology text and it can leave you saying “huh?” when reading about aerobic, anaerobic, and immediate energy metabolism. It can get even worse when sifting through all the biochemical processes. Is it important to be able to explain the chemical breakdown of the oxidative Krebs cycle or anaerobic glycolysis if you’re a coach or an athlete in training? Not really. However, knowing the basics of how we generate energy can be helpful in understanding how we fatigue and what training measures can be used to minimize it. Let’s get going as simply as possible. I will do my best, but some “high- tech” discussion is necessary. The first thing to remember is that ANY muscle contraction/force exertion is due to a molecule called adenosine triphosphate (ATP). When an ATP molecule is combined with water the last of three phosphate groups splits apart and produces energy. This breakdown of ATP for muscle contraction results in adenosine diphosphate (ADP). The limited stores of ATP must be replenished for work to continue; so chemical reactions add a phosphate group back to ADP to make ATP. How ATP Is Produced Take three different activities and put them on a continuum. On one end would be a quick, explosive burst such as throwing a punch. On the other end would be an extended, lower-level event such as walking five miles. Between the two could be anything: an intense twenty-second activity, one minute of constant force exertion, or a five-minute event with varied intensities of effort. 5 As you can see, there are many expressions of energy output depending on the amount of force required and the length of the activity. What then, is the energy source for activities that fall on the continuum at various points? This is the essence of bioenergetics - so many possibilities and so many factors involved. The Three Energy Systems Conventionally, there are three energy systems that produce ATP: ATP-PC (high power, short duration), glycolytic (moderate power/short duration), and oxidative (low power/long duration).All are available and “turn on” at the outset of any activity. What dictates which one (or two) is relied upon the most is the effort required. Take home point: ATP must be present for muscles to contract. It can be produced via the ATP-PC system, the glycolytic system, or the oxidative system. If depleted, it must be replenished if further muscle contraction is to continue. Perform an explosive, one-time movement such as a standing long jump or vertical jump and you exert maximal effort, but guess what? You will not become fatigued from this single exertion. However, jump multiple times and eventually you will become fatigued. Going all-out for as long as possible will deplete immediate ATP stores, then glycolytic stores. Continuing effort must be fueled by the oxidative system at a lower intensity, all other factors being equal. The most pure aerobic activity that exists is sleeping or lying comatose. The ATP-PC Energy System – High Power/Short Duration ATP and phosphocreatine (PC) compose the ATP-PC system, also sometimes called the Phosphogen system. It is immediate and functions without oxygen. It allows for up to approximately 12 seconds (+ or -) of maximum effort. During the first few seconds of any activity, stored ATP supplies the energy. For a few more seconds beyond that, PC cushions the decline of ATP until there is a shift to another energy system.It is estimated the ATP-PC system can create energy at approximately 36 calories minute. Examples: a short sprint, lifting a heavy resistance for three repetitions, or pitching a baseball. The Glycolytic System – Moderate Power/Moderate Duration Now it becomes more complicated as energy demands shift to this system. The glycolytic system is the “next in line” tool after the ATP-PC system runs its course. Dietary carbohydrates supply glucose that circulates in the blood or is stored as glycogen in the muscles and the liver. Blood glucose and/or or stored glycogen is broken down to create ATP through the process of glycolysis. Like the ATP- PC system, oxygen is not required for the actual process of glycolysis (but it does play a role with the byproduct of glycolysis: pyruvic acid). It is estimated glycolysis can create energy at approximately 16 calories per minute. Here is where it gets interesting. After maximum power declines around 12 seconds, further intense activity up to approximately 30 seconds results in lactic acid accumulation, a decrease in power, and consequent muscle fatigue. This high, extended effort is labeled “fast” glycolysis.Exerting further effort up to approximately 50 seconds results in another drop in power due to the shift in dependence on the oxidative system. Bottom line: it is getting tougher. Example: think of an all-out sprint, to a slower jog, to an eventual walk. That is the progression of the three energy systems when going all-out. Enter “slow” glycolysis into the discussion (warning: more science jargon ahead, but hang in there). Recall the byproduct of glycolysis is pyruvic acid. In fast glycolysis, more power can be generated, but pyruvic acid is converted to lactic acid and fatigue ensues quickly. Slow glycolysis is different. Relatively less power is generated, but pyruvic acid is converted to acetyl coenzyme A (acA), fed through the oxidative Krebs cycle, more ATP is produced, and fatigued is delayed. Thus, extreme fatigue can be avoided (but relatively less-intense effort can continue to be expressed) in slow glycolysis as compared to fast glycolysis. Examples: any moderately-long runs such as 200-400 yards, a 1:30 effort of all-out MMA maneuvers, or a one-minute full-court press - offense display - and another full-court press effort in basketball. The Oxidative System – Low Power/Long Duration Your maximal effort was fueled initially by the ATP-PC, but your performance declines. Continued effort results in further decline, either via fast glycolysis (quick decline) or slow glycolysis (slower decline). You’re now entering the complex world of the low power but longer duration oxidative system, which is estimated to create approximately 10 calories per minute. Examples: 6-mile run, low-level manual labor on an eight-hour work shift, or a 3-mile walk. The effort demand is low, but ATP in this system can be produced three ways: 1. Krebs cycle 2. Electron Transport Chain 3. Beta Oxidation. Let me explain the science, and then I’ll get back to you in plain English. The Krebs cycle is a sequence of chemical reactions that continues to oxidize the glucose that was initiated during glycolysis. Remember the acA? It enters the Krebs cycle, is broken down in to carbon dioxide and hydrogen, and “poof” two more ATP molecules are formed. 6 Here is the problem: the hydrogen produced in the Kreb’s cycle and during glycolysis causes the muscle to become too acidic if not tended to. To alleviate this, hydrogen combines with the enzymes NAD and FAD and is sent to the electron transport chain. Through more chemical reactions in the electron transport chain, hydrogen combines with oxygen, water is produced, and acidity is prevented. Notice this takes time due to the need of oxygen, which is why the oxidative energy takes a while and intensity of effort declines (i.e., all-out sprinting becomes slow jogging/walking). The Krebs cycle and the electron transport chain metabolize triglycerides (stored fat) and carbohydrates to produce ATP. The breakdown of triglycerides is called lipolysis. The byproducts of lipolysis are glycerol and free fatty acids. However, before free fatty acids can enter the Krebs cycle they must enter the process of beta oxidation where a series of chemical reactions downgrades them to acA and hydrogen. The acA now enters the Krebs cycle and fat is metabolized just like carbohydrates. In Plain English: Due to the time-line, the oxidative system provides energy much more slowly than the other two systems, but has an almost unlimited supply (in your adipose sites - yeah, that stuff you can pinch!). The oxidative system by itself is used primarily during complete rest and low-intensity activity. It can produce ATP through either fat (fatty acids) or carbohydrate (glucose). Because fatty acids take more time to breakdown than glucose, more oxygen is needed for complete combustion. If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough, carbohydrate must produce ATP. However, in very long duration activities (i.e., marathons), carbohydrates can become depleted and the body looks to fat as the energy producer. A Few Words on Protein In extended activities protein can be used as a “last resort” for energy production (in rare cases where carbohydrates are depleted and stored fat is minimal). In such cases, it can supply as much as 18% of total energy requirements. The building blocks of protein - amino acids - can be either converted into glucose (via gluconeogenisis) or other sources used in the Krebs cycle, such as acA. But understand protein cannot supply energy at the same rate as carbohydrates and fats, thus it’s basically a non-issue). Programming for the Energy Systems It is estimated that the ATP-PC and glycolytic systems can be improved up to 20% and the oxidative system by a whopping 50% (but in untrained subjects only). Regardless, sport-specific conditioning plans and optimal nutritional intake need to be implemented. But be aware of the reality of genetics: your unalterable muscle fiber composition plays a huge role. If you possess predominately slow type I fibers (endurance) or fast type II fibers (strength), you can only do so much. For me, this explains why I never got a sniff of any national-level competitions back in the early 1980s. STRESS AND ITS CHARACTERISTICS In the daily challenges of life, individuals often encounter discomfort circumstances and events that disturb one’s physical, mental, and emotional states. The body’s response to the discomfort it experiences is called stress. Stress is the body’s way of reacting to an external stimulus such as a discomfort. It activates the sympathetic nervous system, which brings about a fight or flight response wherein cortisol and adrenaline is released into bloodstream. These hormones stimulate your heart to pump faster, making your blood pressure rise. Your muscles start to contract, your breathing quickens, and your senses become more sensitive. These changes in your body caused by stress increases your stamina and strength, makes you react quickly, and keeps you more focused.On the other hand, stress can be helpful for it can keep a person alert and set to avoid vulnerability. On the other hand, it becomes detrimental when a person is subjected to stress without relief or relaxation between situations. A negative stress reaction is referred to as distress. Distress triggers mental, emotional and physical problems and, even worse, certain symptoms or diseases. SYMPTOMS OF STRESS EMOTIONAL ✓ Nervousness, gets easily upset, moody MENTAL ✓ Lack of focus ✓ Disturb mind setting PHYSICAL ✓ Weak and lesser strength, easily gets cold and infection ✓ Headache ✓ Upset stomach, including diarrhea and constipation ✓ Loss of appetite ✓ Aches, pains, tense muscles ✓ Sleeplessness Coping with stress through physical activity Physical Activity is defined as any body bodily movement that works your skeletal muscles and physical skills, that requires strength and energy expenditure. This includes any motion performed throughout the day. Walking, running, dancing, swimming, yoga and gardening are few examples of P.A. TYPES OF PHYSICAL ACTIVITY 1. AEROBIC – light to moderate-intensity PA that requires more oxygen than sedentary behavior, and thus promotes cardiovascular fitness and other health benefits. (e.g., weight bearing exercises like jumping rope, cycling, swimming, running playing football, basketball, or volleyball). 2. ANAEROBIC - high intensity PA that is done in a short duration of time requiring high energy. Anaerobic activities are strength base activities in the absence of oxygen (e.g. sprinting during running, swimming, or cycling) requires maximal performance during the brief period. 3. LIFESTYLE – PA which have been a part of our daily routine (e.g., walking, climbing stairs, sweeping or raking the yard). Which is usually light to moderate in intensity. 7  4. PHYSICAL ACTIVITY PLAY – an intense play activity that requires substantial energy expenditure (e.g., playing tag, jumping rope and laro lahi) 5. PLAY – simple and reflected activities with flexible rules for the purpose of enjoyment. 6. SPORTS – a PA requiring skill and physical prowess that is governed by set of rules and regulation that is often done in a competition. PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS ❖ Mood Booster – engaging in PA can improve moods and make us feel better, increasing self confidence, thus reducing stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body which can definitely have a positive impact on our over all disposition and cognitive function. ❖ Endorphin Release – participating in PA can result in an increase in endorphins levels. Endorphins are chemicals or neurotransmitter hormones that are secreted from the brain and nervous system. ❖ Mind Stimulator – Exercise can be a form of meditation. ❖ Reduction of Fight or Flight response – stress either big or small, activates our flight or fight response and in doing so, deluges our body with different hormones including cortisol, adrenaline, and nonadrenaline. Over secretion of these hormones is brought about stress, thus must be controlled and returned to normal state. Otherwise it could interfere with body functions leading to adrenal fatigue. PA or movement metabolizes the hormones triggered by stress, processing these chemicals and returning them to normal levels. Once these hormones have been metabolized, the level of homeostasis improves, regulating the internal conditions of the body, thus bringing in a state of balance and stability. Eating Disorder Is an illnesses that are characterized by irregular eating habits and stress concern about size. Can develop during any stage in life but typically appear during teen years or adulthood. Commonly coexist with other conditions such as anxiety, depression etc. Why is there Eating Disorders They’re caused by a complex combination of factors, including genetic, biochemical, psychological, cultural and environmental. ❖ Eating disorders are illnesses, not character flaws or choices. Individuals don’t choose to have an eating disorder. You also can’t improves, regulating the internal conditions of the body, thus bringing in a state of balance and stability. Eating tell whether a person has an eating disorder just by looking at their appearance. People with eating disorders can be underweight, normal weight or overweight. It’s impossible to diagnose anyone just by looking at them. Some factors that have a part in the problem Genetics It may tend to run in families. It is highly inherited. In addition, specific chromosomes have been linked to both bulimia and anorexia. Maybe it’s because of the ability to identify phenotypic traits of the personality, such as cognitive style, temperament and character. Substantial evidence exists to support the theory that phenotypic traits are the result of expression of genes under environmental. it is known that identical twins share 100 percent of their genes and fraternal twins share approximately 50 percent of their genetic makeup. Psychology; Personalities Eating disorders are common in individuals who struggle with clinical depression, anxiety disorders and obsessive-compulsive disorder. Other factors include: Low self-esteem Feelings of hopelessness and inadequacy Trouble coping with emotions or expressing your emotions Perfectionism Having followed the wishes of others for the most part, they have not learned how to cope with the problems typical of adolescence, growing up, and becoming independent (control their eating, keeping the problems themselves). Environment This can cause eating disorder because of: Family or other relationship problems History of physical or sexual abuse Activities that encourage thinness or focus on weight Peer pressure Being bullied because of weight or appearance in general Many people have been discouraged by the people around them (social pressures) Types of Eating Disorders Anorexia Nervosa - Suffering from excessive fear of gaining weight, unrealistic perception. People who have this limit their intake of food to consume because they see themselves as overweight, even when they are really underweight. The goal is always rapid weight loss. Focus on caloric intake etc. Anorexia can have damaging effects such as brain damage, bone loss, death. Bulimia Nervosa - This is characterized by compensating for the overeating, such as vomit, excessive exercise, laxatives etc. People who suffer this disease may fear weight gain, feel unhappy, shame, guilt, no self-esteem and does diet constantly. It can have injuring effects too such as hydration, heart difficulty. Binge Eating Disorder - Frequently lose his/her control on eating. consuming very large amounts of food but without behaviors to prevent weight gain, such as self-induced vomiting. Indications that the binge eating is out of control, such as eating when not hungry, eating to the point of discomfort, or eating alone because of shame about the behavior. 8  Four Types of Eating You Should Know Fueling For Performance - Nutrition is critical for both academic and sports performance. Student-athletes need to fuel early and often in order to meet their daily energy needs. Fueling before exercise has been shown to improve performance over exercising in the fasted state. Consuming 30 to 60 grams of carbohydrate each hour during prolonged exercise will prevent the under-fueling trap. It’s just a matter of timing, wrong timing/ timing of intake definitely cause imbalance nutrition. Because the body is needed to reach the level of optimum efficiency. People should have ‘food strategies and time management’. To ensure the timing of food and fluids before, during or after exercise and especially to those who are non- athletes. Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself Emotional Eating Eating if we are stress? Depressed? No solutions for problems?. Nah that shouldn't be a matter of perception because it is unhealthy. Some people think if they eat, they can resolve the problems they are in. Obviously not Most emotional eaters feel powerless over their food cravings. When the urge to eat hits, it’s all you can think about. Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you consumed. You feel guilty for messing up and not having more willpower.It comes suddenly, crave specific foods, isn’t satisfied until full. Stop emotional eating it can’t help you resolve things, instead be a mindful eater. Be aware and pause between your triggers. Tips to Stop Emotional Eating 1. Identify the triggers - such as stress, emotions, social influences, boredom 2. Find ways to overcome them instead of eating - manage yourself, like if you are bored, read a book, go to an amusement park, watch comedy shows -when having problems, confront it with confidence, - if lonely, just call someone, play with pets etc. 3. Practice Mindful eating - Awareness of your physical and emotional cues, Awareness of your non-hunger triggers for eating, Awareness on how you buy, prepare and eat your food, Choosing foods that give you both enjoyment and nourishment, Learning to meet your emotional needs in ways other than eating. 4. Pause and think - Construct a strategy to avoid this All this can help, but not if you can’t stand for it, let’s make a change! Social Eating We eat differently when we are with other people compared with when we eat alone. Sharing a meal with friends, family or work colleagues is a common activity. Given that much eating takes place in a social context it is important to understand. One reason why other people have such an influence on our eating is that they provide a guide or norm for appropriate behavior. Social eating can have serious effects on the way we view food and nutrition, leading to overeating, obesity, malnutrition and other health problems ,social pressures have a powerful effect on how we eat. Tips to avoid 1. Say no! for events whit many food 2. Try to manage and control 3. Make a decision 4. Change your habits 5. Encourage others too 6. Known your limits 7. Make yourself busy Those who can’t control their eating, can lead to obesity or malnutrition Distracted Eating We are living in such a multitasking-high-urgency era, that even when not pressed for time, it seems that many people are in the routine of eating while distracted. The irony of eating while distracted is that you end up missing out on the eating experience, which often means, eating needs to be repeated. Tips 1. Make the time to eat 2. Take a break on gadgets etc. 3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of your food choices and take time to eat. Your behaviors are strongly influenced by your environments. Constantly being on the go, working at a desk all day, and watching TV and laptops all influence your brain and behaviors when it comes to food choices. Bring your focus back to your food, be mindful when eating and chew thoroughly to improve your health and your waistline. 9