PE 1: Physical Activities Towards Health and Fitness 1 PDF

NATIONAL COLLEGE OF SCIENCE AND TECHNOLOGY PE 1: PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 (MOVEMENT COMPETENCY TRAINING) LEARNING MATERIAL PREPARED BY: JHON MARC J. BASEA, LPT UNIT II: NUTRITION WHAT...

NATIONAL COLLEGE OF SCIENCE AND TECHNOLOGY PE 1: PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 (MOVEMENT COMPETENCY TRAINING) LEARNING MATERIAL PREPARED BY: JHON MARC J. BASEA, LPT UNIT II: NUTRITION WHAT IS NUTRITION? - It refers to the intake of food that meets the nutritional needs of our body. - According to the World Health Organization (WHO)- Nutrition is a critical part of health and development. - Better nutrition is related to improved infant, child, and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity. NUTRIENTS 1. Carbohydrates - Are the body’s main source of energy. They are broken down into glucose, which is used to fuel the cellular process of physical activities. - Provides energy for the muscles and brain - Give endurance and strength - Provide fiber for better digestion - According to Catapang (1999), contrary to the belief that when too much eat of carbs, will make you fat. What makes it fattening is when added with doses of fat such as butter on cream, cream on potatoes, mayonnaise on fries Sources: including grains (like bread, rice, pasta), fruits, vegetables, legumes, and sugar. Simple Carbohydrates – sugars found in fruits, milk, and sweets that provide quick energy. Complex Carbohydrates- found in whole grains, vegetables, and legumes, they provide sustained energy.  2. Proteins - Are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. - Will help build, and repair the body's muscles and tissues - Provide resistance against infection. - Too much intake will damage the kidney Sources: meats, poultry, fish, eggs, dairy products, beans, nuts, and seeds Plant-based Protein- basically, food sources of protein which is from the plants. Animal-based Protein- animal products provide the highest quality protein sources. 3. Fats - Provide a concentrated source of energy, support cell growth, protect organ, and help absorb certain vitamins - Give the body energy (calories) and vitamins - Regulate body temperature Sources: includes oils, butter, nuts, seeds, avocados, and fatty fish. Saturated Fats- in animal products and some plant oils; should be consumed in moderation. Unsaturated Fats- found in olive oil, nuts, seeds, and fish; generally consider heart-healthy. Trans Fats- found in some processed food; should be limited due to their negative health effect. Too much trans fats increase your risk for heart disease and other health problems. 4. Vitamins and Minerals - These are inorganic compounds that are necessary for various metabolic processes and overall health. - Protections against all diseases - For growth of bones, teeth, and blood cells Sources: fruits, vegetables, dairy, eggs, meat, and fortified foods. Fat-soluble vitamins (A, D, E, K)- are stored in the body’s fatty tissues and liver. - Helps to improves you vision or see clearly. Improves texture of the skin, hair, and nail. - Helps build strong teeth and bones, considered as “sunshine” vitamins - Helps in the formation of red blood cells, antioxidants, protect cell membrane  - Avoid of blood clotting, prevent to have cancer. Water soluble vitamins- (C & B complex)- need to be consumed more regularly as they are not stored in large amounts. - For healthy skin, nerves, and eyes; essential for building the red blood cells and aids in digestion  - Helps your teeth and gums become healthy; maintains bones; helps to heal wounds and prevent cold symptoms Key Minerals 1. Calcium- builds and protects bones and teeth 2. Zinc- need for the immune system, taste, smell, and wound healing 3. Magnesium- works with calcium in muscle contraction 4. Iron- essential for blood health; found in red meat, beans, and fortified cereals. 5. Potassium- balances fluids in the body and helps maintain a steady heartbeat and send nerves. 5 Water - Maintaining hydration, regulating body temperature, aiding digestion, and transporting nutrients in the body. - Aids the body for better digestion to have regular bowel movements. It regulates the body temperature, also cleanses the body’s internal organs, and helps to have glowing and soft skin.