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Nutrition- health branch that stresses the importance of the food for growth and development Nutrients- important food substances that help our body function properly, provides energy and facilitates growth and repair of cells Macronutrients- carbohydrates, fats, proteins, and water are required i...

Nutrition- health branch that stresses the importance of the food for growth and development Nutrients- important food substances that help our body function properly, provides energy and facilitates growth and repair of cells Macronutrients- carbohydrates, fats, proteins, and water are required in large amounts Micronutrients- vitamins and minerals are only needed in very little amounts Proteins- needed for growth, building, and repair of body tissues Carbohydrates- main source of energy Fats- needed for immune system function and helps body store/ use vitamins Water- waste removal, regulates body temperature Vitamins- helps body use carbohydrates, proteins, and fats Vitamin A- maintains healthy skin, bones, teeth, and hair; aids vision. Vitamin B (Thiamin, Riboflavin, & Niacin)- important in production of energy from carbohydrates and fats Vitamin E and C- aid in bone, teeth, and skin formation and resistance to infection Vitamin B6- breaks down glycogen to release glucose and make hemoglobin that carries oxygen in the blood Vitamin B12- maintenance of red blood cells Folate- aids in formation of red blood cells and protein Minerals- regulating the chemical reactions in the body Iron -helps in energy metabolism; important in transporting oxygen through the bloodstream; prevents anemia -important during exercise for the formation of hemoglobin and myoglobin. Calcium \- build/maintain bones and teeth; nerve and muscle function and blood clotting. \- needed to maintain blood calcium levels and promote bone density, consequently reducing the risk of osteoporosis Zinc \- carry out body processes; plays a role in immune function, protein synthesis, and wound healing. Food eaten before Exercise -serves as the energy source and will define one\'s performance Carb Loading -strategy used by runners to maximize carbohydrates intake for muscle energy storage in preparation for a long run/ race Glucose \- simple form of sugar that the body converts into energy Glycogen \- sugar stored in liver and muscle cells Rest and Sleep \- very important in the repair and regeneration of tissues Daily Nutritional Guide (DNG), \"Pinggang Pinoy\" \- recommended daily and per meal food intake for each individual Pinggang Pinoy \- a new and easy to understand food guide that uses a familiar food plate model to meet the body\'s energy and nutrient needs of Filipino adults\ Exercise and Training- drive the body to the limit Eating Habit- characterizes the way an individual consumes food Weight Control- process of achieving and maintaining the desired weight Desired/Best Weight- based on gender, height, and body frame Centers for Disease Control and Prevention (CDC)- improvement of eating habits need careful approach in which one Reflects, Replaces, and Reinforces Internal Factors- mainly body related like genetics and hormonal secretion External Factors- influence weight management such as diet, physical activities, and social settings. Energy Balance- achieved when the amount of consumed calories equals the amount of calories used in order to maintain body weight Basal Metabolic Weight \- energy spent by the body to maintain homeostasis Thermic Effect of Food \- energy spent to digest the food Dietary Supplements \- substances that contribute to health maintenance and overall diet Stress- reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and discomfort Eustress/positive stress- promotes growth and accomplishments and stimulates you to go on\ Distress/negative stress- often causes poor performance Stressor -event/situation that causes stressful situations Acute stress- most common form, arises from recent, past, and foreseen difficulties Cumulative Stress- series of stress that has built up Sources of Stress Major Life Changes \- key life changers that influence an individual\'s family and social life Everyday Problems \- \"hassles\" we encounter everyday or occasional petty incidents Physical Surroundings \- immediate surroundings affect the level of day-to-day stress Other Stressors \- teenagers include worrying about their future, conflicts with family members, friends, and other people The General Adaptation Syndrome theory by Austrian-Capadian Hans Selye Alarm Stage (Fight or Flight) \- brain deciphers the distress and instantly deals with it Resistance Stage - stress is being resolved after meeting its demands then the body goes back to normal afterward Exhaustion Stage - stress recurs until it becomes chronic and reaches this final stage Appropriate Stress Management Strategies 1. Manage stressors- important approach to minimize stress is to lessen stressors 2. Rest and sleep- very helpful way of reducing stress and relieving tension 3. Exercise- naturally relieves the body from the effects of stress. 4. Use relaxation methods in coping with stress a. Progressive relaxation- uses body\'s feedback mechanism in reducing muscle tension b. Deep breathing- tells brain to calm down and relax, relieving the stress c. Meditation- temporarily \"tunes out\" the world, disregards outside disturbances, and provides inner peace d. Visualization (creative imagery)- uses imagination to relax and reduce stress Coping- to respond and recover from something stressful Adaptive coping- direct confrontation and prevention of stress Maladaptive coping- counterproductive mechanism that includes the use of alcohol and drugs Coping Strategies 1. Time Management Planning a schedule and sticking to it. Helps avoid cramming and delaying work. 2. Sharing and talking about problems Can be a friend, teacher, or family member. Other people with bird\'s eye-view usually have clearer answers. ✅Those who see problems from a distance. 3. Using adrenaline-raised energy Simple tasks like house chores redirects the body away from stress 4. Being at ease Lying or sitting down while emptying the mind Listening to gentle music Imagining being in a quiet place 5. Having a good laugh Watching movies Going to fun places Specific coping strategies Humor - look at the funny side of a problem Seek support - support from family members or friends keeps emotional health balance\ Problem-solving - helpful mechanism that aims to pinpoint the source of the problem and, determine solutions. Relaxation - unwinding events or calming skills Physical recreation - regular exercises like yoga, meditation, muscle relaxation Adjusting expectations - Accepting different results of situations in life Venting - expressing-type of coping technique by voicing out strong sentiments with friends or family