Module 5: Other Factors Affecting Physical Fitness PDF

Republic of the Philippines CATANDUANES STATE UNIVERSITY Virac, Catanduanes _________________________________________________________________________ Module in PE4 – Sports | i Module 5: Other Factors Affecting Physical Fitness...

Republic of the Philippines CATANDUANES STATE UNIVERSITY Virac, Catanduanes _________________________________________________________________________ Module in PE4 – Sports | i Module 5: Other Factors Affecting Physical Fitness Desired Learning Outcomes In this module, challenge yourself to attain the following desired learning outcomes:  Relates health behaviors (eating habits, sleep and stress management) to health risks factors and PA Performance  Differentiate types of eating  Recognize the value of optimizing one’s health through participation in Pas  Shows cooperation and fair-play Formulate a meal plan according to the type of training. Introduction Welcome to PATHFIT 1 Movement Competency Module module 5 that focuses on the essential factors that influence physical fitness beyond exercise alone! While regular physical activity is crucial, nutrition plays a pivotal role in maximizing your fitness potential. In this module, we will explore the intricate relationship between what you eat and how it affects your overall health, energy levels, and performance. We will cover the various types of eating patterns and dietary approaches, helping you understand how they can support your fitness goals. Additionally, we'll delve into the art and science of meal planning, providing you with practical tools to create balanced and nutritious meals that fuel your body effectively. By the end of this module, you’ll have a comprehensive understanding of how nutrition complements your fitness routine, empowering you to make informed choices for a healthier, more active lifestyle. Let’s embark on this journey toward better nutrition and enhanced physical fitness together! Pre-Test 1. What is “healthy diet”? 2. How would you describe your diet? Do you think your body gets enough nutrition? 3. Is eating breakfast really important? Even if I don’t feel hungry in the morning? 4. Do you think that our sources of nutrition will change much in the future? How? 5. Which do you worry about eating must, sugar, salt, or fat? How do you monitor this? Module in PE4 – Sports | 1 Lesson 7.1 Nutrition Nutrition is the foundation of human health and well-being, playing a vital role in growth, energy, and overall function. It involves the processes by which our bodies take in and utilize food, impacting everything from physical performance to mental clarity. In this exploration, we will delve into the essential nutrients — carbohydrates, proteins, fats, vitamins, minerals, and water—that our bodies need to thrive. Understanding the importance of balanced nutrition not only helps prevent chronic diseases but also enhances daily life, enabling us to lead more active and fulfilling lives. Join us as we uncover the significance of nutrition in shaping our health and vitality. These are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros comprise protein, carbohydrates, and fat. Carbohydrates are made up of sugar molecules and are a primary source of fuel for our brain and muscles. Carbohydrates can be categorized into two main types: simple and complex.  Simple Carbohydrates consist of one or two sugar molecules, making them quick to digest and absorb. They provide a rapid source of energy but can lead to spikes in blood sugar levels. Common sources of simple carbohydrates includes, soda, candies, fruits, cakes and more.  Complex Carbohydrates are made up of longer chains of sugar molecules, which take more time for the body to break down and digest. They provide sustained energy and are often rich in fiber, vitamins, and minerals. Common sources of complex carbohydrates includes, bread, rice, noodles, pasta, potato, and more. Proteins are your body’s building blocks. Protein helps support every cell, from bone to skin, hair, and muscle. It’s used primarily for growth, health, and body maintenance. Protein can come from a variety of animal and plant-based sources, such as eggs, meat, such as chicken, pork, turkey, beef, and lamb, fish, dairy products, beans, legumes, nuts. Fats also known as lipids, are important compounds that help your body absorb key vitamins and minerals. Although fat is higher in calories than protein and carbs, these calories are an important energy source.  Unsaturated fats are important for your body because they provide essential fatty acids your body can’t make. These fats are found in foods like nuts, seeds, fatty fish, and some vegetable oils. Module in PATHFit 1 – Movement Competency Training   Saturated fats, on the other hand, may increase your LDL “bad” cholesterol if you are consuming too much. They are present in animal-based foods like butter, cheese, red meat, and ice cream, as well as baked goods. Vitamins play a key role in supporting basic bodily functions.  Fat-soluble vitamins, including vitamins A, D, E, and K, are stored in fat after absorption and play a key role in bone, vision, blood, and immune health.  Water-soluble vitamins, including vitamins C and B complex, are harder to absorb but play important roles in growth and heart, skin, and nerve health. Module in PATHFit 1 – Movement Competency Training Minerals play a key role in supporting basic bodily functions. What’s the difference between Vitamins are organic compounds while vitamins and minerals are inorganic. Minerals have a minerals? much simpler chemical composition compared to vitamins. While vitamins are obtained from plants and animals, the body gets minerals from soil and water. Module in PATHFit 1 – Movement Competency Training Water is crucial for every system in your body, and it’s the main thing you’re made of. On average 60% of your body weight is water. According to the Centers for Disease Control and Prevention (CDC), some health benefits of drinking water include:  protecting your nerves and joints  maintaining your body temperature  clearing your body from toxins Drinking enough water may also help prevent dehydration, which could cause constipation, headaches, and fatigue, among other symptoms.  Mineral water contains not less than 250 parts per million total dissolved solids with varying mineral contents and widely varying tastes.  Distilled water passes through three stage distillation processes (boiling, converting to steam and recondensing).  Purified water comes from the natural carbonation, treated for harmful bacteria, chemicals and minerals (Quirino, 2002). It shows that the bacteria have been removed from the water by some process, making it purified.  Tap water is readily available in the faucet and the cheapest drink.  Sparkling water contains natural or added CO, in the same amount that water had when it emerged from its source.  Spring water comes from underground formation from which water flows naturally to the surface of the earth.  Flavored water comes from enhanced flavor of basil, mint leaves and drop of honey.  Fruit water comes from fruits which have good sources of water like tomato, watermelon, cucumber, orange, banana, turnip and strawberry.  Alkaline water has a higher pH level. Some health benefits of alkaline water are the reduction of acid reflux and an improvement in hydration. Improvising TV Commercials You will create an improvised commercial or advertisement promoting a nutritious food item or healthy eating habits. 1. Follow the time limit (minimum: 1 minute; maximum 1minute and 30 seconds). 2. Make sure to include the essential features of your chosen concept and make it informative. 3. Be guided by the rubric given on the next page. Module in PATHFit 1 – Movement Competency Training ACTIVITY 1.1 RUBRIC Lesson 7.2 Types of Eating 4 Types of Eating THE FOUR EATING STYLES: UNDERSTANDING FUEL, FUN, FOG, AND STORM EATING Our relationship with food is complex and influenced by various factors, such as emotions, environment, and personal preferences. To better understand these complexities, Karen R. Koenig, a psychotherapist specializing in eating disorders, introduced four eating styles: Fuel, Fun, Fog, and Storm. 1. FUEL EATING Module in PATHFit 1 – Movement Competency Training This is the only reason we need to eat because food is fuel. We need it to survive and thrive. Fuel eating happens when the body cues us that it is hungry and in need of nutrients for energy. When we are fuel eating, we choose to eat foods that are nourishing to the body and stop when we are satisfied. This should, ideally, happen consciously and intentionally. When we engage in fuel eating, we know that we are eating to provide nutrition to our bodies. Fuel foods are nutrient dense and include foods like fruits, vegetables, lean meats, complex carbohydrates and healthy fats. Fuel eating should occur 90% of the time. 2. JOY EATING This is eating foods that don’t have nutritional value for our body (desserts, savoury snacks, and the like), but it provides pleasure. Joy eating can and should happen occasionally so that we are satisfying our need for pleasure that we get from food. Ideally, joy eating should be done minimally and mindfully so that you actually experience the pleasure of that food. Examples include cup cakes, cookies, candy and anything else that tastes delightful but provide little or no nourishment for our bodies. Chocolate cupcakes from A Piece of Cake are my joy food. Eating for joy 10% of the time is a healthy balance. 3. FOG EATING This is when you eat and are not conscious of it, whether it’s fuel or joy eating. It’s the grazing and snacking that you may not be aware of: it’s eating when you are not hungry. Fog eating is overeating. And overeating is the reason we gain weight or not lose extra weight. You should NEVER fog eat if you can recognize it. Module in PATHFit 1 – Movement Competency Training  4. STORM EATING This type of eating feels out of control, and always results in negative consequences both physically and emotionally. Storm eating can look like binge eating where nothing seems enough. It is absolutely an act out of emotional cues and not physical hunger. This is eating when you are not hungry, however you realize it but feel that you can’t stop even though you may want to. This is similar to binge eating. Storm eating can also happen when you feel a great sense of emotion and feel out of control. After a storm eat it is important to wait until you’re hungry and eat your fuel food again. MANAGING YOUR EATING STYLES Recognizing and understanding these eating styles can help individuals develop healthier relationships with food. Here are some tips for managing your eating styles: Practice mindfulness: Engage in mindful eating by paying attention to your hunger and fullness cues, savoring your food, and eliminating distractions during meals. Balance your eating styles: Aim for a balance of fuel and fun eating, focusing on nourishing your body while still enjoying the pleasure of food. Avoid falling into the trap of fog or storm eating by addressing the underlying emotions or stressors. Manage stress and emotions: Develop healthy coping strategies to manage stress and emotions, such as exercise, meditation, or seeking support from friends or a therapist. By addressing emotional triggers, you can reduce the likelihood of storm eating. Seek professional help: If you struggle with managing your eating habits or frequently engage in fog or storm eating, consider consulting a registered dietitian, therapist, or counselor experienced in eating behaviors. POSTER MAKING Direction: On a A4 size coupon bond paper you’re going to create a poster about the different types of eating. Use a eye-catching icons, and colors to visually represent the key points about the types of eating and make the poster engaging and easy to understand. Module in PATHFit 1 – Movement Competency Training RUBRICS Lesson 1.3 Meal Planning WHAT IS MEAL PLANNING? Meal planning is a process that involves choosing the meals you will eat over a set period of time. For example, deciding what you are going to eat for breakfast, lunch, and dinner over a week. It is a bit like making a menu for you and your family. Planning your meals allows you to identify what ingredients and products you’ll need to prepare for your meals. IMPORTANCE OF MEAL PLANNING Meal planning is important for meeting the nutritional requirements needed of an individual. It helps us to decide what to eat each day and in each meal. We can call it our ‘daily food guide’. BENEFITS OF MEAL PLANNING  Saves time. This might not be apparent at first, however having a plan will reduce the number of midweek supermarket runs and time thinking about what you want for dinner. And with practice, the process will become even quicker! Module in PATHFit 1 – Movement Competency Training   Saves money. Without a meal plan, it is easy to get into the habit of doing more small food shops, compared to one big food shop. This can increase how much money you spend overall.  Reduces stress. Deciding on a meal that everyone wants for dinner can be stressful. Meal planning will enable you to organize your meals in advance with your family and help create more enjoyable mealtimes.  More likely to eat a healthy balanced diet. You are more likely to prep and cook a nutritious meal from scratch if you have already planned and gathered all the ingredients you will require.  Reduces food waste. Buying food based on a meal plan will reduce the likelihood of you putting random ingredient combinations in the trolley. This will result in less food waste, as your cupboards will be full of ingredients that make cohesive meals. FACTORS AFFECTING MEAL PLANNING What guidelines do you keep in mind while planning meals? What do you consider to make your meal planning effective? Yes, there are many factors such as; 1. Nutritional Adequacy: This is the most important factor, in which the nutritional requirements of an individual are fulfilled. For example, you know a growing child needs more protein, a pregnant or lactating woman needs calcium, etc. While planning meals, you will include food items from various food groups, that is, energy-giving foods, body-building foods, and protective and regulating foods. 2. Age: People normally eat according to their age. You must have observed in your family that the diet of various members of different age groups differs in quantity. A newborn baby drinks only milk; a small child’s meal is also of very small quantity; and adolescent eats still more in amount and variety of foods. Similarly, you must have seen your grandfather eating less food and also that they prefer soft and easy- to-digest foods. 3. Sex: Sex is another factor that determines the dietary intake. The dietary requirements of adolescent and adult males are higher than their female counterparts. 4. Physical Activity: The kind of work a person does affects the kind and amount of food they need to take. Such a laborer not only eats more quantity but also needs more energy because he is engaged in hard work. His body uses up more energy while performing hard work. So, if you have to plan for such a person, you will include more energy-giving foods in the diet. 5. Economic Considerations: Money or budget is another factor since the family’s availability or budget to be spent on food is one of the major factors affecting one's diet. Foods like milk, cheese, meat, fruits, nuts, etc. are expensive. However, alternative sources like seasonal fruits and vegetables are less costly and, at the same time, nutritious. You can therefore plan a balanced diet to suit everyone’s budget. 6. Time, energy, and skill considerations: While planning the meals, you should consider the resources, like time, energy, and skill, available to the family. Meals can be elaborate with different dishes, but you can simplify them by cooking a simple but nutritious dish. For example, a working mother could prepare one or two simple but nutritious foods instead of preparing three or four meals for dinner. 7. Seasonal availability: Some foods are available in the summer, while others are in the winter. Off- season foods are expensive and less nutritious, while those in season are fresh, nutritious, tasty, and cheap. Hence, while planning, seasonal foods should be used. 8. Religion, region, cultural patterns, traditions, and customs: Religious beliefs prevalent in the family also have an influence. For example, if you are a vegetarian, your diet will not have any meat or meat products; Muslims do not eat pork, etc. 9. Variety in color and texture: These factors help you to make meals more appealing, attractive, and hence more acceptable. 10. Likes and dislikes of individuals: The food you serve should cater to the likes and dislikes of the individual family members. It is often better to change the form of some particularly nutritious food item rather than omitting it completely. Module in PATHFit 1 – Movement Competency Training 11. Satiety Value While planning meals, take care that you select foods that provide satiety value. Meals that produce inadequate satiety will lead to the onset of hunger pangs, which in turn will affect the working capacity and efficiency of a person. MY WEEKLY MEAL PLAN: A new concept of healthy eating! MY Breakfast Snacks Lunch Snacks Dinner WEEKLY MEAL PLAN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY DIETARY TOOLS MY PYRAMID Module in PATHFit 1 – Movement Competency Training  DIETARY REFERENCE INTAKE Figure Dietary Reference Intake Values FOOD LABELS Module in PATHFit 1 – Movement Competency Training  DESIRABLE BODY WEIGHT SUBJECT: FEMALE 5’ FT & 4 INCHES DBW= (Height in cm - 100) - [0.10 x (Height in cm - 100)] Caloric allowance =(162.56-100) - [0.10 x (Height in cm - based on 100)] physical =62.56 - [0.10 x (62.56)] activity level Sedentary or =56.304/56 kg TER (Total Energy Requirement) light activity 35 Active or = DBW x 35 = 56 x 35 moderate activity 40 = 1960| Nearest 50 Vigorous or =1950 kcal vigorously active 45 CARBOHYDRATES (65%) PROTEIN (15%) = 1950 x.65 =1950 x.15 = 1267.5 / 4 = 292.5 / 4 =316.875 g | Nearest 5 =73.125 | Nearest 5 =315 g = 75 g FATS (20%) =1950 x.20 = 390 / 9 = 43.3333… Nearest 5 =45 g DIET PRESCRIPTION: 1950 kcal, 315 g CARBOHYDRATES, 75 g Protein & 45 g FATS Module in PATHFit 1 – Movement Competency Training Synthesis Nutrition is a cornerstone of health and well-being. It is fundamental to human health, influencing everything from physical growth to mental well-being. With rising awareness around the impact of dietary choices on long-term health, people are increasingly mindful of how nutrition influences quality of life. However, achieving balanced nutrition can be challenging in a world that often favors convenience over health. By examining the benefits of nutrient-dense foods, understanding the effects of nutrient deficiencies, and exploring barriers to accessing quality nutrition, we can appreciate the importance of intentional, well-rounded dietary choices. By understanding the role of nutrients, recognizing the effects of deficiencies, and addressing barriers to healthy eating, we can make more informed, health-conscious dietary choices. This awareness enables us to not only improve our individual health but also contribute to a healthier, more vibrant society. Post Test I. MULTIPLE CHOICE. Choose the BEST answer for the following questions. Write the letter only. 1. It is considered as the foundation of human health as it involves the processes by which our bodies take in and utilize food, impacting everything from physical performance to mental clarity. a. Nutrition c. Food b. Meal Planning d. All of the Above 2. This carbohydrate is made up of longer chains of sugar molecules. It provides sustained energy and are often rich in fiber, vitamins, and minerals. a. Simple Carbohydrate c. Complex Carbohydrate b. Carbohydrate d. Glucose 3. It’s dinner time, and you want a low-sodium meal. Which option would be the best choice? a. Canned soup and crackers b. Grilled chicken breast with roasted vegetables c. Pepperoni pizza d. Processed cheese and deli meat sandwich 4. You’re trying to increase your daily water intake. Which of these habits could help you most effectively reach your hydration goals? a. Drinking one large bottle of water only at lunch b. Sipping water throughout the day and with meals c. Only drinking water when you’re thirsty d. Drinking a large coffee in the morning 5. It helps convert food to energy and break down glucose a. Folate c. Pyridoxine b. Biotin d. Thiamin 6. This are essential foods for blood clotting and help regulate blood calcium. a. Vitamin K c. Vitamin A b. Vitamin C d. Vitamin D 7. You’re craving something sweet after dinner but want to make a nutritious choice. Which dessert would be a better option? a. A slice of chocolate cake c. A milkshake b. A bowl of fruit with a dollop of Greek yogurt d. A candybar 8. Which nutrient is primarily responsible for building and repairing body tissues? a. Carbohydrates c. Fats Module in PATHFit 1 – Movement Competency Training  b. Protein d. Vitamin 9. Fiber is important in a healthy diet because it: a. Provides essential vitamins and minerals b. Aids digestion and promotes a feeling of fullness c. Builds muscle tissue d. Increases blood sugar levels 10. Which vitamin is essential for calcium absorption and bone health? a. Vitamin A c. Vitamin C b. Vitamin B12 d. Vitamin D II. ESSAY (5 points each) 1. Discuss the role of balanced nutrition in maintaining physical and mental health. Analyze how different types of nutrients contribute to specific bodily functions and explain the potential effects of nutrient deficiencies __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ 2. Examine the role of nutrition in preventing chronic diseases such as heart disease, diabetes, and obesity. Discuss specific dietary practices that can reduce the risk of these diseases, and analyze the challenges individuals may face in adopting such practices __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ 3. Evaluate the influence of modern dietary trends on health and nutrition. What are the potential benefits and risks associated with these diets, and how can individuals determine which approach is best for their personal health needs? __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ Answer keys 1. A 2. C 3. B 4. B 5. B 6. A 7. B 8. B 9. D 10. C Module in PATHFit 1 – Movement Competency Training References https://www.healthline.com/health/food-nutrition/six-essential-nutrients#water https://www.studypk.com/a-to-k-ultimate-vitamin-cheat-sheet/ https://clubnu.fit/the-four-eating-styles-understanding-fuel-fun-fog-and-storm-eating/ https://kityoon.com/4-types-of-eating/ https://medium.com/@kwavi/the-four-types-of-eating- 3402a175060a#:~:text=When%20we%20engage%20in%20fuel,complex%20carbohydrates %20and%20healthy%20fats. Reflection _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ Module in PATHFit 1 – Movement Competency Training