Pathfit 1 PDF 2023-2024 Course

First Term School Year: 2023-2024 I. Course Code : Pathfit 1 II. Course Title : Physical Activities towards Health & Fitness III. Credit Units : 2 IV. Course Description: This course reintroduces the fundamental movement patterns tha...

First Term School Year: 2023-2024 I. Course Code : Pathfit 1 II. Course Title : Physical Activities towards Health & Fitness III. Credit Units : 2 IV. Course Description: This course reintroduces the fundamental movement patterns that consist of non-locomotor and locomotor skills, which are integrated with core training to meet the demands of functional fitness and physical activity performance. Emphasis will be on exercise regression and progression for the enhancement of fitness and the adaptation of movement competencies to independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise and healthy eating principles, periodic evaluation will be conducted of one‘s level of fitness and physical activity, as well as eating patterns to monitor one‘s progress and achievement of personal fitness and dietary goals. v. Course Outcomes At the end of the course, the students should be able to: 1. Explain personal fitness, wellness, physical fitness components and benefits of exercise; 2. Demonstrate confidently the different physical and fitness activities with mastery and precision; 3. Apply basic principles of exercise to develop lifelong habits for mental and physical well- being; 4. Assess eating habits based on the Philippine Food Pyramid/My Food Plate and determine risk factors for lifestyle diseases; and Design a personalized fitness plan for improving one‘s fitness level incorporating the principles of training, conditioning and safety. VI.Course Requirements To pass the course, the student must be able to comply with the following requirements: 1. Class standing a. Regular Class Attendance b. Active Class Participation c. Participation to Fitness d. Individual and Group Performance 2. Midterm and Final Examinations  NUTRITION FOR WELLNESS Introduction Amid the COVID-19 pandemic, one of the important parts of maintaining your health is to eat healthy food. While there are no foods or supplements that can help ‗boost‘ our immune system and prevent or treat COVID-19. However, there are lots of ways to eat well and support your health at this difficult time. In this module, you will learn about the importance of good nutrition, food choices, and what makes up a good diet. You will learn about the different categories of food that your body needs and what foods you should avoid in large quantities to stay healthy. You will also learn to evaluate your eating patterns based on the Nutritional Guidelines for Filipinos (2000) or the Philippines Food Pyramid and interpret food labels accurately. Learning Outcome At the end of the module, you will be able to:  give the importance of eating healthy food in one‘s life;  make a healthy choice by understanding the sections of the Nutrition Facts label;  promote health and wellness by consuming healthful diets and to achieve and maintain healthy body weights;  compute their own body mass index;  create a food diary. Learning Content ―You are what you eat,‖ people sometimes say – that‘s how vital this subject is. Importance of Good Nutrition Good nutrition means your body gets all the nutrients, vitamins, and minerals it must work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories. According to the Food Agriculture Organization (2020), good nutrition is very important before and after an infection. While no foods or dietary supplements can prevent COVID-19 infection, maintaining a healthy diet is a significant part of supporting a healthy immune system Good nutrition can help:  reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis  reduce high blood pressure  lower high cholesterol  improve your well-being  improve your ability to fight off illness  improve your ability to recover from illness or injury  increase your energy level Maintaining a Healthy Diet Eating a well-balanced diet is the best way to get all the essential nutrients we need for good health and normal immune function. To maintain healthy diets, FAO encourages everyone to: Eat a variety of foods within each food group and across all the food groups to ensure adequate intake of important nutrients.  Eat plenty of fruits and vegetables. Fresh fruits and vegetables provide lots of vitamins and minerals as well as fiber that you need for a healthy diet. Consume a diet rich in whole grains, nuts, and healthy fats such as in olive, sesame, peanut, or other oils rich in unsaturated fatty acids. Such diets may support your immune system and help to reduce inflammation. Watch your intake of fats, sugar, and salt. Foods in which we find comfort are oftentimes very palatable because they are high in fat, sugar, salt, and calories. Try to avoid eating too much of these ingredients not only as comfort foods but across everything you eat. Continue to practice good food hygiene. It‘s always good to remember how we can support food safety by practicing the five keys to food safety: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials. Drink water regularly. Staying well-hydrated, mainly through drinking ample amounts of plain water (6-8 glasses a day for most adults) also helps our immune system. Drinking plain water instead of sugar-sweetened beverages also helps reduce the risk of consuming too many calories for maintaining a healthy weight. Limit consumption of alcohol. Alcoholic drinks have little nutritional value, these are oftentimes high in calories, and excess consumption which is linked to numerous health problems. The Fundamentals of Healthy Eating You need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. It‘s very important to know about different foods, what they contain, and why we need to eat them. Protein It gives you the energy to get up and go and keep going while also supporting mood and cognitive function. Too much protein is often harmful to people with kidney disease, but the newest research suggests that a lot of us need more high-quality protein, especially as we age. If you need a lot of energy for a long time or are starving, amino acids can be converted to glucose to provide energy. Fat  Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. Healthy fats like omega-3s are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Fiber Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also help you to lose weight and improve your skin. Calcium Whatever your age or gender, it‘s vital to add calcium-rich foods in your diet, limit those with reduced calcium, and obtain enough magnesium and vitamins D and K to assist calcium do its job. Carbohydrates These are one of your body‘s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Lessen on white bread, pastries, starches, and sugar can prevent rapid spikes in blood glucose, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Extra carbohydrate is converted to fat. Exercise increases the storage capacity of glycogen, so store less fat. Vitamins These are necessary for normal body metabolism, growth, and development. They do not provide the body with energy. They allow the energy from consumed carbohydrates, fats, and proteins to be released. Although vitamins are vital to life, they are required in minute amounts. Minerals Minerals are contained in all cells and are concentrated in hard parts of the body – nails, teeth, and bones – and are crucial to maintaining water balance and the acid-base balance. Minerals are essential components of respiratory pigments, enzymes, and enzyme systems, while also regulating muscular and nervous tissue excitability, blood clotting, and normal heart rhythm. Examples of these minerals include chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.  Water It is a substance that is essential to life. Water lubricant joints absorb shock, regulates body temperature, maintains blood volume, and transports fluids throughout the body while comprising 60 percent of an individual's body. You should consume approximately six to eight-ounce glasses of water each day when not exercising. When working out, drink two to three eight-ounce cups of water before exercising, four to six ounces of cool water every fifteen minutes during the workout, and rehydrating thoroughly after the activity. Follow the "Healthy Eating Food Pyramid" guide as you select your food. This will assist you to achieve a balanced diet and foster health. Build a Healthy Plate My Plate may be a tool designed by the United States Department of Agriculture illustrates the five food groups that are the building blocks for a healthy diet. Building a healthy plate and good portion control starts with the proper foods in the right amounts. These simple guidelines will help you build a healthier plate. Fruits Fruits provide important vitamins and minerals—including potassium, vitamins A and C, and folic acid. Vegetables Vary your veggies. Low in fat and calories, vegetables also can protect against heart disease and certain cancers. Vegetable options include asparagus, artichoke, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, dark green leafy lettuce, eggplant, green beans, mushrooms, onion, pepper, spinach, squash, sweet potato, and tomato. Grains Make half your grains whole grains. Whole grains contain fiber and key nutrients such as iron, magnesium, and folic acid. Make half of the grains you eat whole grains. Good grain options include brown rice, bulgur wheat, high-fiber cereal, oatmeal, whole-grain pasta, whole-grain bread, whole-grain tortillas, and whole-wheat couscous. Protein Vary your protein routine. Protein helps the body repair muscles and cartilage. Choose lean proteins such as chicken or turkey without the skin, fish (tuna, salmon, tilapia), lean cuts of beef or pork, tofu, beans, eggs, and peanut butter. Dairy Switch to low-fat or fat-free milk and yogurt. Dairy products contain calcium that helps keep bones strong. Good choices include low-fat cheese, yogurt, or cottage cheese, and low- fat or fat-free milk. Understanding the Nutrition Facts Label According to U.S Food and Drugs Administration, reading food labels can assist you to make wise food choices. Most foods list nutrition information on the package label, called Nutrition Facts. These facts can assist you to compare foods and choose the healthiest option. Make healthy choices easier by understanding the sections of the Nutrition Facts label. 1. Serving Size The serving size may be a measured amount of food. Within the sample label, the serving size is one cup, and there are two servings per container. If you ate the whole container, you would eat two cups, which doubles the calories and other nutrient numbers. Check the serving size on food labels to work out if the amount of servings you are eating is smaller or larger. This may assist you to stay within your daily calorie goal. 2. Calories The number of calories is the total amount of energy the food provides. If you eat more calories than your body uses, over time you will gain weight. Another important part of the label is the number of calories from fat. You ought to limit the number of calories from fat to 20-35% of your total daily calories. Within the sample label, there are 250 calories in one serving and 110 calories from fat. This suggests almost 50% of the calories in one serving of this food come from fat. Because of its high-fat content, this food is not considered a healthy choice. 3. Limit These Nutrients When you eat an excessive amount of saturated fat, trans fat, cholesterol, and sodium, this can increase the danger for a heart condition, cancer, or diabetes. Total fat is important to observe. Saturated fat and trans fat are likely to harm your health. They may raise your blood cholesterol level, which can increase your risk of heart disease. Choose foods containing less than 10% of calories from saturated fat. 4. Get Enough of Those Nutrients You should get more fiber, vitamin A, vitamin C, calcium, and iron in your diet. Eating enough of those nutrients can reduce your danger for particular cancers, osteoporosis, or hypertension. It is suggested to consume 100% of each of these nutrients daily to avoid nutrition-related diseases. 5. Percent Daily Value Understanding the Percent Daily Values (% DV) on a food label can assist you to select foods high in good nutrients and low in bad nutrients. The % DV is based on a 2,000-calorie diet. If you eat more than 2,000 calories a day, your daily value could be higher. Remember, 5% DV or less is low and 20% or more is  high. Choose foods with a low % DV for fat, saturated fat, trans fat, cholesterol, or sodium. 6. Understanding the Footnote The footnote refers to the Percent Daily Value, mentioned in number five. It states that the percentages are created on a 2,000-calorie diet, which does not change from product to product. This footnote also reminds consumers of the daily intake of various recommended nutrients depending on their caloric needs. Assessment of Nutritional Status A Nutrition assessment involves an evaluation of objective and subjective data, is used to determine an individual's nutritional status or growth patterns. Overnutrition and undernutrition can be the two reasons causing Malnutrition. Malnutrition is a condition of imbalance in nutrition. The health of a person is not only dependent upon the physical well-being of a human but, it depends upon mental and social well-being and good nutrition as well. Anthropometric A nutritional assessment can be done using Anthropometric. The word anthropometry comes from two words: Anthropo means ‗human‘ and metry means ‗measurement‘. Anthropometrics are objective measurements that help determine the amount of muscle and percentage of body fat. Anthropometrics may include height, weight, body mass index, skinfold measurements, and body frame size. Body Mass Index (BMI) It is the weight of a person in kilograms divided by their height in meters squared. You will have to convert measurements in cm to m (100 cm = 1 m). BMI = weight (kg) height2 (m) BMI can also be found using look-up tables or a BMI wheel. BMI values below or above the WHO range for normal nutritional status (shown in the table below) indicate a need for nutrition interventions to slow or reverse weight loss or to reduce overweight. BMI(Kg/m2) Nutritional status more than 40.0 Very obese 30.0-40.0 Obese 25-29.9 Overweight 18.5-24.9 Normal 17-18.49 Mild malnutrition 16.0 -16.9 Moderate malnutrition less than 16.0 Severe chronic energy deficiency Sources: WHO. 1999. Management of Severe Malnutrition: A Manual for Physicians and Other Senior Health Workers. Geneva: WHO; WHO. 2013. ―Obesity and Overweight.‖ Fact Sheet No. 311.