Movement Enhancement - Unit 2, Lesson 1 - PATHFIT01 PDF

# UNIT 2: MOVEMENT ENHANCEMENT ## LESSON 1: MOVEMENT ### TARGET At the end of this lesson, you are expected to: - Develop an understanding of the basic principles of body movement, including components and types of movement. - Learn to identify and classify different types of body movements, suc...

# UNIT 2: MOVEMENT ENHANCEMENT ## LESSON 1: MOVEMENT ### TARGET At the end of this lesson, you are expected to: - Develop an understanding of the basic principles of body movement, including components and types of movement. - Learn to identify and classify different types of body movements, such as locomotor, non-locomotor, and manipulative movements. - Learn to perform and analyze complex movement patterns, understanding how each part of the body contributes to efficient motion. - Perform the routine enthusiastically. ### EXPLORE ### INTRODUCTION Movement Enhancement refers to strategies, techniques, and practices aimed at improving the efficiency, effectiveness, and overall quality of physical movements. This can include enhancing athletic performance, improving everyday functional movements, and optimizing biomechanics to prevent injuries. Movement enhancement is often utilized in sports training, physical therapy, and fitness programs. ### KEY COMPONENTS OF MOVEMENT ENHANCEMENT 1. **Biomechanics:** Studying the mechanics of body movements to identify and correct inefficient or harmful movement patterns. 2. **Strength and Conditioning:** Developing muscle strength, endurance, and flexibility to support optimal movement. 3. **Motor Control:** Improving the nervous system's ability to coordinate muscle actions for smooth, precise movements. 4. **Flexibility and Mobility:** Enhancing the range of motion in joints and muscles to allow for better movement. 5. **Injury Prevention:** Using techniques to avoid injuries by ensuring movements are performed correctly and safely. 6. **Rehabilitation:** Assisting recovery from injuries through targeted exercises and therapies to restore proper movement. ### APPLICATIONS OF MOVEMENT ENHANCEMENT - **Athletic Training:** Athletes use movement enhancement to improve performance, speed, agility, and strength. - **Physical Therapy:** Therapists help patients regain movement abilities after injuries or surgeries. - **Fitness Programs:** Incorporating movement enhancement to ensure exercises are performed correctly, maximizing benefits and minimizing risks. - **Daily Life Activities:** Improving posture and movement patterns to reduce the risk of chronic pain and injuries in everyday activities. ### WHAT IS MOVEMENT? Movement refers to the act or process of changing physical location or position, and it encompasses a wide range of activities involving the muscles and skeletal system. Movement is fundamental to human life, enabling interaction with the environment, performing daily tasks, and engaging in recreational and athletic activities. ### DEFINITIONS AND KEY ASPECTS OF MOVEMENT ## WHAT ARE FUNDAMENTAL MOVEMENT SKILLS? Fundamental Movement Skills (FMS) are the basic movements that serve as the building blocks for more complex and specialized skills required in various physical activities and sports. These skills typically develop during early childhood and are essential for a child's physical, cognitive, and social development. They are broadly categorized into three main types: locomotor skills, non-locomotor skills, and manipulative skills. ### CATEGORIES OF FUNDAMENTAL MOVEMENT SKILLS 1. **Locomotor Skills:** These involve moving the body from one place to another, such as walking, running, jumping, hopping, skipping, galloping. - **Walk:** A slow, rhythmic movement where one foot stays on the ground while the other moves forward. - **Run:** A faster pace than walking, with moments where both feet are off the ground. - **Hop:** A brief movement where one foot pushes off the ground and lands on the same foot. - **Skip:** A combination of a step and a hop, alternating feet. - **Leap:** A large step where one foot pushes off the ground, and the body lands on the opposite foot. - **Jump:** Both feet push off the ground and land simultaneously. - **Gallop:** A movement where one foot leads while the other follows in a rhythmic pattern. - **Slide:** A lateral movement where one foot steps to the side while the other follows. 2. **Non-Locomotor Skills:** These involve movements performed without moving from one place to another, such as balancing, twisting, turning, bending, stretching, swaying. - **Bend or Flex:** Bending or decreasing the angle of a joint, such as bending the elbow or knee. - **Lift or Rise:** Raising a body part or object upward, such as lifting the arms or rising on toes. - **Stretch, Extend, and Straighten:** - **Stretch:** Lengthening muscles or tissues. - **Extend:** Increasing the angle between two body parts, like straightening an arm. - **Straighten:** Making a body part fully straight, such as aligning the spine. - **Twist:** Rotating part of the body around its axis, like twisting the torso. - **Circle:** Moving a body part in a circular motion, such as circling the arms or hips. - **Swing:** Moving a body part forward and backward in a pendulum motion, such as swinging arms or legs. - **Turn:** Changing the direction of the body or body parts, usually by rotating on the spot. - **Rotate:** Moving a body part around its central axis, such as rotating the neck or hips. 3. **Manipulative Skills:** These involve handling and controlling objects, such as throwing, catching, kicking, striking, dribbling, rolling. ### IMPORTANCE OF FUNDAMENTAL MOVEMENT SKILLS - **Physical Development:** FMS help in the development of coordination, balance, strength, and overall physical fitness. - **Foundation for Advanced Skills:** Mastery of FMS provides the foundation for more complex and specialized movement skills required in sports and other physical activities. - **Enhanced Participation:** Children with well-developed FMS are more likely to participate in physical activities and sports, promoting an active and healthy lifestyle. - **Cognitive and Social Benefits:** FMS development is linked to improved cognitive functions such as concentration and problem-solving, as well as social skills through team activities and cooperative play. ### DIRECTION OF MOVEMENTS Directions of body movements refer to the ways in which body parts or the entire body can move. Here are some common directions of movement: 1. **Forward (Anterior)** - Moving a body part towards the front of the body. - Example: Stepping forward or moving the arms forward during a punch. 2. **Backward (Posterior)** - Moving a body part toward the back of the body. - Example: Stepping backward or extending the arms backward. 3. **Upward (Superior)** - Lifting or raising a body part toward the head or above the horizontal plane. - Example: Lifting the arms overhead. 4. **Downward (Inferior)** - Moving a body part toward the feet or below the horizontal plane. - Example: Lowering the arms to the sides. 5. **Diagonal (or Oblique) Movement** - Movement that occurs at an angle, not strictly in a forward, backward, lateral, or medial direction. It combines components of both horizontal and vertical directions. - Example: A tennis player hitting a ball diagonally across the court, or a martial artist moving diagonally to dodge an opponent's attack. 6. **Clockwise Movement** - Circular movement that follows the direction of a clock's hands, from the top moving to the right, then down, then to the left, and back to the top. - Example: Rotating the arms or shoulders in a circular motion to the right, or rotating the torso clockwise in a dance move. 7. **Counterclockwise Movement** - Circular movement in the opposite direction of a clock's hands, starting from the top and moving to the left, then down, to the right, and back to the top. - Example: Rotating the arms or shoulders in a circular motion to the left, or spinning the body in a counterclockwise direction during a pivot. ## LESSON 2: PLANES OF MOVEMENT ### TARGET At the end of this lesson, you are expected to: - Learn about the three primary planes of movement—sagittal, frontal (coronal), and transverse—along with their respective axes. - Identify and classify various exercises and movements (e.g., flexion, extension, abduction, rotation) according to the plane in which they occur. - Apply the understanding of movement planes to improve body mechanics, movement efficiency, and injury prevention in physical activities. - Practice performing movements that are isolated within each of the three planes. - Understand the relationship between the planes of movement and human anatomy, including how joints and muscles function within each plane. Make generalizations on the concepts of physical fitness. ### EXPLORE Planes of movement are imaginary lines that divide the body into sections and describe the direction in which movements occur. Understanding these planes helps in analyzing and describing the motions of the human body in physical education, sports, and anatomy. There are three primary planes of movement: 1. **Sagittal Plane** - **Description:** Divides the body into left and right halves. - **Movement:** Forward and backward movements. - **Example:** Flexion and extension, such as walking, running, and squatting. 2. **Frontal (Coronal) Plane** - **Description:** Divides the body into front (anterior) and back (posterior) halves. - **Movement:** Side-to-side movements. - **Examples:** Abduction and adduction, such as side lunges, jumping jacks, and lateral arm raises. 3. **Transverse (Horizontal) Plane** - **Description:** Divides the body into top (superior) and bottom (inferior) halves. - **Movement:** Rotational movements occur in this plane. - **Examples:** Internal and external rotation, such as twisting the torso, rotating the neck, and swinging a bat or golf club. ### ANATOMICAL TERMS OF MOVEMENT Anatomical terms of movement describe the actions and motions of body parts in relation to anatomical planes. These terms are essential for understanding and communicating about the body's movements in fields such as anatomy, physical education, and sports science. Here are some key anatomical terms of movement: | TERMS | DESCRIPTION | EXAMPLES | |-------------|---------------------------------------------|-----------------------------------------------------------------------------------| | Flexion | Decreasing the angle between two body parts. | Bending the elbow or knee, bringing the chin toward the chest. | | Extension | Increasing the angle between two body parts. | Straightening the elbow or knee, lifting the head back up from a flexed position. | | Hyperextension | Extension beyond the normal range of motion. | Bending the neck or trunk backward. | | Abduction | Moving a limb away from the midline of the body. | Raising the arms or legs to the side. | | Adduction | Moving a limb toward the midline of the body. | Lowering the arms or legs back to the body's side. | | Medial (Internal) Rotation | Rotating a limb toward the midline of the body. | Turning the arm or leg inward. | | Lateral (External) Rotation | Rotating a limb away from the midline of the body. | Turning the arm or leg outward. | | Circumduction| A circular movement that combines flexion, extension, abduction, and adduction. | Moving the arm in a circular motion, such as when performing arm circles. | | Pronation | Rotating the forearm or foot so the palm or sole is facing downward. | Turning the hand so the palm faces down, or the foot so the sole faces outward. | | Supination | Rotating the forearm or foot so the palm or sole is facing upward. | Turning the hand so the palm faces up, or the foot so the sole faces inward. | | Dorsiflexion | Moving the foot upward toward the shin. | Lifting the front of the foot off the ground while keeping the heel down. | | Plantarflexion | Moving the foot downward away from the shin. | Pointing the toes or standing on tiptoes. | | Inversion | Turning the sole of the foot inward. | Twisting the foot so the sole faces the opposite foot. | | Eversion | Turning the sole of the foot outward. | Twisting the foot so the sole faces away from the opposite foot. | | Elevation | Raising a body part. | Shrugging the shoulders. | | Depression | Lowering a body part. | Returning the shoulders to a normal position from a shrugged position. | | Protraction | Moving a body part forward. | Pushing the jaw forward, rounding the shoulders forward. | | Retraction | Moving a body part backward. | Pulling the jaw backward, squeezing the shoulder blades together. | ## LESSON 3: SKELETAL AND MUSCULAR SYSTEM ### TARGET At the end of this lesson, you are expected to: - Identify and describe the major bones of the human skeleton and their functions. - Differentiate between the various types of bones (long, short, flat, and irregular) and their specific characteristics. - Identify major muscles and their functions, including the types of muscle tissue (skeletal, cardiac, smooth). - Describe the process of muscle contraction and how it leads to movement. - Understand how the skeletal and muscular systems work together to facilitate movement and maintain posture. - Apply knowledge of the skeletal and muscular systems to improve physical performance and prevent injuries. - Ensure safe participation in physical fitness activities. ### EXPLORE ### THE SKELETAL SYSTEM By the end of this lesson, you'll have a deeper appreciation of the bones' role in supporting life and enabling our body's diverse range of activities. The skeletal system is the framework of bones and cartilage that supports and protects the body, allows movement, produces blood cells, stores minerals, and regulates endocrine function. ### KEY FUNCTIONS OF THE SKELETAL SYSTEM 1. **Support:** Provides a structural framework for the body, supporting tissues and organs. 2. **Protection:** Shields vital organs (e.g., the skull protects the brain, the rib cage protects the heart and lungs). 3. **Movement:** Acts as a system of levers, with muscles attached to bones enabling movement. 4. **Mineral Storage:** Stores essential minerals such as calcium and phosphorus, which can be released into the bloodstream as needed. 5. **Blood Cell Production:** Houses bone marrow, which produces red blood cells, white blood cells, and platelets in a process called hematopoiesis. 6. **Endocrine Regulation:** Releases hormones that influence bone growth and metabolism. ### COMPONENTS OF THE SKELETAL SYSTEM 1. **Bones:** The rigid structures that form the skeleton. Adults have 206 bones, which are categorized into two main groups: - **Axial Skeleton:** Consists of 80 bones, including the skull, vertebral column, and rib cage. - **Appendicular Skeleton:** Comprises 126 bones, including the limbs, pectoral girdle, and pelvic girdle. 2. **Cartilage:** A flexible, rubbery connective tissue found in areas such as the joints, rib cage, ear, nose, bronchial tubes, and intervertebral discs. It reduces friction and absorbs shock in joints. 3. **Joints:** The locations where two or more bones meet, allowing for varying degrees of movement. Joints are classified by their structure and function: - **Fibrous Joints:** Immovable (e.g., sutures in the skull). - **Cartilaginous Joints:** Partially movable (e.g., intervertebral discs). - **Synovial Joints:** Freely movable (e.g., knees, elbows). 4. **Ligaments:** Tough, elastic bands of connective tissue that connect bones to other bones, providing stability and support to joints. 5. **Tendons:** Connective tissue that attaches muscles to bones, allowing the transfer of force needed for movement. ### BONE STRUCTURE Each bone has a complex structure optimized for strength and resilience: - **Compact Bone:** The dense, outer layer that provides strength and rigidity. - **Spongy Bone:** The porous, inner layer that contains red marrow and provides structural support without excessive weight. - **Bone Marrow:** The soft tissue found in the hollow interior of bones. Red marrow produces blood cells, while yellow marrow stores fat. ### CLASSIFICATION OF BONES Bones can be classified based on their shapes and functions. Here are the main types: | TYPE | DESCRIPTION | EXAMPLES | |----------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|------------------------------------------------------------------------------------------------| | Long Bones | Longer than they are wide, with a shaft and two ends. | Femur (thigh bone), Humerus (upper arm bone), Tibia (shin bone) | | Short Bones | Roughly cube-shaped, providing stability and support with little movement. | Carpals (wrist bones), Tarsals (ankle bones) | | Flat Bones | Thin, flattened, and usually curved, providing protection and a surface for muscle attachment. | Skull, Ribs, Sternum (breastbone) | | Irregular Bones| Have complex shapes that do not fit into other categories. | Vertebrae, pelvic bones. | | Sesamoid Bones| Small, round bones embedded in tendons, reducing friction and altering the direction of muscle pull. | Patella (kneecap) | | Sutural (Wormian) Bones | Small, extra bone pieces found within the sutures of the cranial bones. | Vary greatly between individuals and are often found in the lambdoid suture. | These classifications help in understanding the skeletal system's structure and function, aiding in the study of human anatomy and movement. ## THE MUSCULAR SYSTEM The muscular system is integral to our daily lives and overall well-being. It is responsible for movement, posture, and generating heat to maintain body temperature. This system comprises three types of muscles: skeletal, smooth, and cardiac, each with unique functions and characteristics. ### TYPES OF MUSCLES | TYPE | DESCRIPTION | STRUCTURE | FUNCTION | EXAMPLES | |-------------|-------------------------------------------------------------------------------------------------|-----------------------------------------------------------------------------------------------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|-------------------------------------------------------------------------------------------------------------------------------| | Skeletal Muscles | Voluntary muscles attached to bones, enabling movement through contraction. | Striated, with multiple nuclei per cell. | Facilitate body movements, maintain posture, and generate heat. Control movements within internal organs (e.g., moving food through the digestive tract, regulating blood flow). | Biceps brachii, Quadriceps, Deltoid | | Smooth Muscles | Involuntary muscles found in walls of internal organs. | Non-striated, with single central nuclei. | | Muscles in the stomach, intestines, blood vessels | | Cardiac Muscle | Involuntary muscle found only in the heart. | Striated, with one or two central nuclei, connected by intercalated discs for synchronized contractions. | Pump blood throughout the body. The heart muscle (myocardium). | | ### FUNCTIONS OF THE MUSCULAR SYSTEM 1. **Movement:** Muscles work with the skeletal system to facilitate movement. 2. **Stability:** Muscles maintain posture and stabilize joints. 3. **Heat Production:** Muscle contractions generate heat to maintain body temperature. 4. **Circulation:** Cardiac muscle pumps blood; smooth muscle in blood vessels regulates blood flow. 5. **Digestion:** Smooth muscle in the digestive tract moves food and aids in digestion. ### KEY COMPONENTS OF THE MUSCULAR SYSTEM 1. **Muscle Fibers:** The cells of muscles, capable of contraction. 2. **Tendons:** Connective tissue that attaches muscles to bones. 3. **Fascia:** Connective tissue surrounding muscles, providing support and reducing friction. ### WHAT HAPPENS TO OUR MUSCULAR SYSTEM AS WE EXERCISE? When we exercise, our muscular system undergoes several immediate and long-term changes. Here's what happens: ### IMMEDIATE EFFECTS OF EXERCISE ON MUSCLES: 1. **Increased Blood Flow:** During exercise, blood flow to the working muscles increases to supply more oxygen and nutrients, helping the muscles to perform efficiently. 2. **Increased Muscle Temperature:** Muscle temperature rises as they contract, which improves enzyme activity and increases muscle flexibility. 3. **Muscle Contractions:** Depending on the exercise type (isometric, isotonic, or isokinetic), muscles contract in various ways. Isometric contractions maintain muscle tension without changing muscle length, while isotonic contractions involve muscle length changes. 4. **Lactic Acid Production:** When exercising at high intensities, the body switches to anaerobic respiration, producing lactic acid. This can cause a burning sensation in the muscles and lead to fatigue. 5. **Muscle Fiber Recruitment:** More muscle fibers are recruited, especially the fast-twitch fibers, for intense or high-power exercises like sprinting or weightlifting. ### MUSCLE FATIGUE: Muscles tire as glycogen (stored energy) is depleted, and the buildup of waste products like lactic acid contributes to the feeling of fatigue. ### MICROTRAUMA: Small tears or microtraumas occur in the muscle fibers, especially during resistance training. These tears stimulate the repair process, which leads to muscle growth ( hypertrophy) over time. ### LONG-TERM EFFECTS OF REGULAR EXERCISE ON MUSCLES: - **Increased Muscle Mass (Hypertrophy):** Over time, muscles grow in size and strength as they adapt to repeated stress from exercise. This is mainly due to the increase in the size of muscle fibers. - **Improved Endurance:** Regular endurance training enhances the ability of muscles to work for longer periods. This happens as muscles increase their capacity to use oxygen more efficiently, a result of an increase in mitochondrial density. - **Stronger Tendons and Ligaments:** Tendons and ligaments adapt to regular exercise by becoming stronger, which helps support joint stability and reduces the risk of injury. - **Increased Glycogen Storage:** Muscles store more glycogen, allowing for improved endurance and performance during prolonged activities. - **Improved Neural Adaptation:** Regular exercise improves the connection between the nervous system and the muscles, leading to better coordination, faster reaction times, and more efficient muscle recruitment. ### MUSCLE RECOVERY: After exercise, especially intense or resistance training, the muscles go through a repair process. Adequate rest and nutrition (particularly protein) are crucial to facilitate recovery and promote muscle growth. Exercise, both in the short and long term, leads to numerous beneficial adaptations in the muscular system, making muscles stronger, more efficient, and better equipped to handle physical demands. ## LESSON 4: UNDERSTANDING AND IMPROVING POSTURE ### TARGET At the end of this lesson, you are expected to: - Define posture and its types (e.g., good vs. poor posture). - Identify the importance of proper posture for overall health and wellness. - Analyze the consequences of poor posture on the body. - Demonstrate exercises and activities that can help improve posture. ### EXPLORE ### WHAT IS POSTURE? Posture refers to the position in which someone holds their body while standing, sitting, or lying down. ### TYPES OF POSTURE - **Static Posture:** How you hold yourself when you are not moving. - **Dynamic Posture:** How you hold yourself when you are moving. ### IMPORTANCE OF POSTURE - Promotes proper alignment of bones and muscles. - Reduces strain on ligaments, muscles, and joints. - Prevents fatigue and injuries. - Enhances physical appearance and confidence. ### CONSEQUENCES OF POOR POSTURE - Back, neck, and shoulder pain. - Reduced flexibility and mobility. - Decreased lung capacity. - Increased risk of musculoskeletal disorder. ## LESSON 5: NUTRITION FOR HEALTH AND WELLNESS ### TARGET At the end of this lesson, you are expected to: - Understand the basic principles of nutrition and its role in maintaining health. - Identify macronutrients and micronutrients and their functions in the body. - Analyze how different types of food affect energy levels, weight, and overall well-being. - Develop healthy eating habits through practical meal planning and balanced nutrition ### EXPLORE ### WHAT IS NUTRITION? Nutrition is the process by which living organisms take in and utilize food for essential functions, such as growth, energy production, repair of body tissues, and maintenance of overall health. It involves the intake of nutrients, which are the substances in food that provide the energy and materials necessary for biological processes. Nutrition is fundamental for maintaining health, preventing disease, and promoting growth and development. A balanced diet provides the right amount and combination of nutrients needed for optimal functioning. ### COMPONENTS OF NUTRITION - **Macronutrients:** These provide energy and include carbohydrates, proteins, and fats. - **Micronutrients:** These are essential for various bodily functions but are needed in smaller amounts, including vitamins and minerals. - **Water:** Vital for all body processes, including digestion, temperature regulation, and waste elimination. ## MACRONUTRIENTS Macronutrients are the nutrients that the body needs in large amounts to provide energy and support essential functions like growth, metabolism, and bodily repair. There are three primary macronutrients: | Macronutrients | Function | Sources | Deficiency/Excess | |---------------------|-----------------------------------------------------------------------------------------------------------|-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------| | Carbohydrates | The body's main source of energy, spares protein from being converted to glucose for energy. | Cereal grains, sugars and their products (Bread, rice, corn, oats and other baked goods from flour mixtures, noodles and pasta) Root crops starchy vegetables and dried beans; Fruits and milk (lactose) | Deficiency: Constipation due to lack of dietary fiber. Excess: Overweight/Obesity | | Proteins | Helps build and repair tissues, including muscles, skin, and organs. Proteins also support immune function and produce enzymes and hormones. Source of energy contain 4kcal per gram. | Animal origin: Lean meat, fish, and poultry; shellfish (shrimp, crab, clams etc.) and dairy products (milk and cheese) Vegetable origin: Beans, dried legumes (mongo, soya) and nuts. | Deficiency: Malnutrition. Excess: Too much protein in the diet may cause decline in kidney functions. | | Fats | Concentrated source of energy, providing nine (9) kcal per gram. Provides long-term energy. | Food sources of saturated fatty acids are: Butterfat, whole milk, cream cheese, margarine, egg yolk. | Deficiency: Energy deficiency malnutrition. Underweight. Essential fatty acid deficiency. Excess: Storage, aids in absorbing fat-soluble vitamins (A, D, E, K), and supports cell growth and protection of organs. | bacon, lard, pork, ham, processed meats, sausages, chicken fat and pastries rich in shortening. Polyunsaturated fats: Sesame, soy bean, sunflower oil, oils, olives, monounsaturated fats: Avocado, peanut butter, coconut oil, butter, coconut oil, has more saturated fats but fatty acids are its saturated fats are cardio vascular diseases, like salmon, tuna, fatty fish like sardines and mackerel. | ## MICRONUTRIENTS Vitamins are classified as the fat-soluble or water soluble, which organic compounds vital for metabolic functions (e.g., Vitamin C, Vitamin D). ### FAT-SOLUBLE VITAMINS | Vitamins | Function | Sources | Deficiency/Excess | |-----------------|---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------| | Vitamin A | Maintains normal vision, skin, health, bone and tooth growth. Reproduction and immune function. | Animal sources (Retinol): Pork and beef liver, fish liver oils, fortified milk and milk products, butter, eggs and cheese. Vegetables sources (Carotene) Dark, green leafy vegetables such as spinach, ampalaya leaves, malunggay leaves, camote tops and alugbati. Rich yellow or deep orange vegetables and fruits. | Deficiency: Night blindness; Xerophthalmia (progressive blindness) Excess: Abnormal fetal development and birth defects. Bone defects may weaken the bones and contribute to fracture and osteoporosis. | | Vitamin D | Prevents Xerophthalmia. Maintains normal blood vessels of calcium and phosphate. Needed for muscle contraction, and nerve conduction. Regulates intestinal calcium absorption, bone calcium resorption and renal calcium reabsorption. | Vitamin D fortified milk and milk products and some cereals. Sun exposure. | Deficiency: Rickets in children; Osteomalacia in adults Osteoporosis Excess: Vitamin D Calcification of soft tissues (blood vessels, kidneys, heart, lungs tissues around joints). | | Vitamin E | | | | | Vitamin K | | | | ### WATER-SOLUBLE VITAMINS | Vitamins | Function | Sources | Deficiency/Excess | |-----------------|--------------------------------------------------------------------------|------------------------------------------------------------------------------------|-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------| | Thiamin(B1) | Helps release energy from nutrients; | Pork products; peas and other legumes; enriched flour and derived | Deficiency: Beri-beri Excess: | | Riboflavin(B2) | Supports normal appetite and nerve function. Helps release energy from nutrients; Supports skin health. | food products, parboiled and other milled-rice. Abundant in animal protein as well as green leafy vegetables; seaweeds; and whole grain cereals. | Deficiency: Dry and cracked skin. Excess: No report of toxicity. | | Niacin(B3) | Used in energy metabolism, fat synthesis amino acid metabolism, and glycogen synthesis. | All protein containing foods. | Deficiency: Pellagra (rough skin) Characterized by diarrhea, dermatitis and dementia; bilateral symmetrical rash on areas exposed to sunlight. Excess: Niacin flush (painful flush and rash), nausea and vomiting. liver damage. | | Vitamin B6 | Helps make red blood cells. Helps in amino acid and fatty acid metabolism. | Meat, fish, poultry, potatoes and other starchy vegetables, legumes, non-citrus fruits, fortified cereals, liver, soy products. | Deficiency: Scaly dermatitis; anemia; depression. Convulsion, confusion. Excess: Nerve damage causing numbness and muscle weakness leading to inability to walk, convulsions; skin lesions. | | Vitamin B12 | Helps in the formation of new cells. | Foods of animal origin (meat, fish, poultry), shellfish, milk, cheeses, eggs and fortified cereals. | Deficiency: Atrophic gastritis, pernicious anemia Excess: None reported. | | Folic Acid | Helps in the formation of DNA and new blood cells including red blood cells. | Liver, legumes, seeds, fruits and leafy vegetables. Fortified grain products. | Deficiency: Megaloblastic anemia. Increased fetal birth defects, particularly neural tube defects. Excess: No effects have been associated with consumption of excess folate from foods. | | Vitamin C | Helps in the formation of protein, collagen bone, teeth, cartilage, skin and scar tissue. Facilitates the absorption of iron from the gastrintestinal tract. Increases resistance to infection. | Fruits and vegetables such as green pepper, cabbage, potato and other green vegetables; strawberries, papaya, citurs fruit like dalandan and balimbing. | Deficiency: Scurvy, fatigue, petechiae and bleeding gums Excess: Very little toxicity, although there are adverse effects that are often dose-dependent. | ## MINERALS Minerals can be divided into two categories: the macrominerals, (which account for 0.05% or more of total body weight) and microminerals (which account for much less than 0.05% of body weight). Minerals are involved in a wide variety of biochemical processes within the body. A large variety of essential compounds in the body include mineral atoms or ions as part of their structure. | | MACROMINERALS | MICROMINERALS | |-----|---------------------|-----------------------| | | Calcium | Iron | | | Phosphorus | Chromium | | | Potassium | Copper | | | Sodium | Fluoride | | | Magnesium | Iodine | | | | Manganese | | | | Molybdenum | | | | Selenium | | | | Zinc | ### WATER The human body is composed of approximately 60-70% water, making it a critical component for maintaining various physiological functions. Water plays a vital role in regulating body temperature, keeping it stable at around 37 degrees Celsius through processes like sweating and respiration. It is essential for transporting electrolytes, nutrients, and oxygen to cells and helps remove waste products from the body via the lungs, skin, kidneys, and the digestive system. Water also lubricates joints, facilitating smooth movement, and provides cushioning for the nervous system, protecting delicate tissues such as the brain and spinal cord. Additionally, it supports digestion by aiding the breakdown and absorption of food, and helps maintain healthy skin by keeping it hydrated. Among all nutrients, water is the most indispensable because its deficiency can lead to severe dehydration and life-threatening conditions more rapidly than the lack of any other nutrient. A mere 1-2% decrease in the body's water content can impair physical and cognitive performance, highlighting the importance of regular hydration for overall health and well-being. ## IMPORTANCE OF HYDRATION FOR REGULATING BODY TEMPERATURE, TRANSPORTING NUTRIENTS, AND ELIMINATING WASTE. ### BALANCED DIET A balanced diet is a diet that provides all the essential nutrients, vitamins, and minerals in the right proportions to maintain health, support body functions, and promote optimal growth and development. It includes a variety of foods from different food groups, ensuring that the body gets sufficient energy, macronutrients (carbohydrates, proteins, fats), and micronutrients (vitamins and minerals) to perform daily functions effectively. The Daily Nutritional Guide Pyramid by the Food and Nutrition Research Institute (FNRI) of the Philippines is a visual tool designed to help Filipinos make healthier food choices by providing a clear representation of the recommended daily intake of different food groups. The pyramid emphasizes a balanced diet, encouraging the consumption of a variety of foods to meet nutritional needs while promoting overall health and well-being. ### STRUCTURE OF THE FNRI DAILY NUTRITIONAL GUIDE PYRAMID 1. **Base (First Level): Rice, Other Cereals, Bread, and Root Crops** - **Recommendation:** 5-12 servings per day. - **Importance:** These are primary sources of energy (carbohydrates) that fuel daily activities. Foods like rice, corn, pasta, bread, and root crops (e.g., sweet potatoes) are included in this group. 2. **Second Level: Vegetables and Fruits** - **Vegetables:** 3-5 servings per day. - **Fruits:** 2-3 servings per day. - **Importance:** These provide essential vitamins, minerals, fiber, and antioxidants. Vegetables, especially leafy greens, should be consumed in abundance, while fruits provide natural sugars and important nutrients. 3. **Third Level: Milk, Dairy Products, Meat, Poultry, Fish, Eggs, Dried Beans, and Nuts** - **Milk and Dairy:** 1-3 servings per day. - **Meat, Fish, Poultry, Eggs, Beans, and Nuts:** 3-4 servings per day. - **Importance:** These are rich sources of protein, calcium, and other important nutrients that support muscle growth, bone health, and body repair. Dairy products provide calcium, while meat, poultry, fish, and plant-based proteins like beans and nuts are essential for building and maintaining tissues. 4. **Fourth Level (Tip of the Pyramid): Fats, Oils, Sugars, and Sweets** - **Use Sparingly:** This group includes foods that are high in fats and sugars, which should be consumed in moderation. Too much intake from this group can lead to weight gain and increase the risk of lifestyle-related diseases. - **Importance:** Although fats and sugars provide energy, excessive consumption can contribute to health issues such as heart disease, diabetes, and obesity. ### KEY MESSAGES OF THE FNRI DAILY NUTRITIONAL GUIDE PYRAMID - Eat a variety of foods every day to ensure that you get the full range of nutrients needed for good health. - Consume rice and other cereals or energy-rich foods as the main source of energy. - Eat more vegetables and fruits to obtain essential vitamins, minerals, and fiber, which help maintain bodily functions and lower the risk of diseases. - Choose protein-rich foods like fish, poultry, lean meat, eggs, and legumes for muscle repair, growth, and maintenance of