PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

1 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

ALL RIGHTS RESERVED 2022

No portion of this module may be copied or reproduced in any form or

by any means without the permission of the authors.

2 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

INTRODUCTION

Physical fitness is a state of mind and body to function effectively and efficiently in working
daily physical activity and with enough energy to meet emergencies. In achieving general physical
fitness, there should be a proper nutrition, moderate-vigorous physical exercise, physical activity,
and sufficient rest.

Healthy lifestyle attitudes begin in us. A behavior towards our daily routine can affects
health. Making any lifestyle change can be challenging. Many people would think that it is easy but
struggling how to start. It takes time and sometimes losing in the track and would say “I will give-
up”. But if you are trying to be physical active, it should be realistic, have a well-planned goal,
focus and be motivated.

Like thinking that exercising regularly could take a years while eating healthier and
making better food choices are hard to measure, indeed it health goals relate to our eating habits.

In this chapter, student will learn to set a goals in achieving fitness and health goals. They
will equip knowledge in terms of good nutrition as one of very important aspects of good health.
Student is encouraged to practice proper exercise and diet to prevent obesity and chronic
diseases. Also, this topic will help student to understand the importance of having control, food
preferences and safety and engaging in physical activity specifically doing exercises in such a way
to promote lifelong physical fitness.

Motivation

Let’s get started! Take a look on how to set your goal.

1. https://youtu.be/aVstw9HYl-o
2. https://youtu.be/xyQY8a-ng6g

3 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Lesson 1:
Setting Personal Fitness Goals

Have you thought about what you want to be doing in five years' time? Are you clear about
what your main objective at the moment? Do you know what you want to have achieved by the
end of today?

If you want to succeed, you need to set goals. Without goals you lack focus and direction.
Goal setting not only allows you to take control of your life's direction; it also provides you a
benchmark for determining whether you are actually succeeding.

To accomplish your goals, however, you need to know how to set them. You can't simply
say, "I want" and expect it to happen. Goal setting is a process that starts with careful
consideration of what you want to achieve, and ends with a lot of hard work to actually do it. In
between, there are some very well-defined steps that transcend the specifics of each goal.
Knowing these steps will allow you to formulate goals that you can accomplish.

Learning Objectives
At the end of the lesson, student will be able to:
1. set personal goals on physical activity for health improvement;
2. complete the benchmark assessments for goal setting purpose; and
3. evaluate the previous PAR-Q and fitness test results.

Readings!

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

Before engaging in different physical activities, it is important to know the health

conditions of an individual. A student will undergo an assessment in order to determine their
fitness level. They will read carefully the PAR-Q and answer each question honestly.

4 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

5 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

6 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

7 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

8 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

COMPARISON OF PRE FITNESS TEST AND POST FITNESS TEST RESULT

The physical fitness test is a set of measures designed to determine one's level of physical
fitness. For general health and fitness purposes, the tests are considered the starting point for
designing an appropriate exercise program. They are meant to ensure one won't be at risk of
harm and provide with the insights needed to establish clear and effective fitness goals.
In PATH FIT 1 students were engaged in fitness testing wherein they performed the push
up, 3 minute step test, sit and reach, plank test, and squat test to determine their level of fitness
and to identify strengths and areas for development/improvement.

A pre-fitness test was given to students at the beginning of the course and post fitness test
was done at the end of the semester. It will serve as basis for providing continuous activities or
training in order to maintain one’s fitness.

A comparison of one’s pre fitness and post fitness test result is important to analyze
the data and identify whether the students have improved their fitness level or they have
achieved their target goals.

It is important to have reflection on the activity that is being done for continual
improvement and achieving good fitness level.

Below is the sample format in recording Pre Fitness Test and Post Fitness Test result.

Name: Course, year & section: BMI:

Physical Fitness Test Pre Test Result Post Test Result

1.

2.

3.

4.

5.

9 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

BODY TYPES

A person’s body type is inherited based on skeletal frame and body composition. Both men
and women come in all kinds of shapes and sizes. According to William Herbert Sheldon, each one
of us is unique combinations of the three body types namely: ectomorph, mesomorph and
endomorph.

What body type am I? What is your ideal body? Take a closer look at each somatotype.

ECTOMORPH
 Typically skinny/ small frame
 Lean muscle mass
 Doesn’t gain weight easily
 Fast metabolism
 Flat chest/ small shoulder

MESOMORPH
 Athletic, hard, defined
 Naturally strong
 Gains muscles easily
 Gains fat faster than ectomorphs
 Broad shoulders

10 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

ENDOMORPH
 Softer and rounder
 Typically short and stocky
 Gains muscles easily
 Gains fats very easily
 Harder to lose fat
 Slow metabolism
 Large shoulders

GOAL SETTING

How do you turn your dreams into realities? Successful people use goal setting as part of
their overall planning to achieve success; they decide ahead of time what they plan to accomplish,
then go about doing it. Goal setting can be a powerful way of helping you to plan ahead and
achieve what you want in life.

To create your own health and fitness goals, identify what you want to achieve, or an area
you want to improve on, and then focus on the active steps you need to take to achieve that goal.

A person having a healthy choices and responsible decisions has life-long skills with
opportunities to learn and develop themselves. When taking any challenges, it is better to have a
good idea to define goals. Identify first what is it that you wanted to accomplish before taking
steps and think how you will carry out your plan. A success will be achieved if you take a change
and thinking it positively.

The Five Golden Rules of Goal Setting

1. Set Goals That Motivate You

When you set goals for yourself, it is important that they motivate you: this means making
sure that they are important to you, and that there is value in achieving them. If you have little
interest in the outcome, or they are irrelevant given the larger picture, then the chances of you
putting in the work to make them happen are slim. Motivation is key to achieving goals.

Set goals that relate to the high priorities in your life. Without this type of focus, you can
end up with far too many goals, leaving you too little time to devote to each one. Goal achievement

11 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

requires commitment, so to maximize the likelihood of success, you need to feel a sense of
urgency and have an "I must do this" attitude. When you don't have this, you risk putting off what
you need to do to make the goal a reality. This in turn leaves you feeling disappointed and
frustrated with yourself, both of which are de-motivating. And you can end up in a very
destructive "I can't do anything or be successful at anything" frame of mind.

2. Set SMART Goals

You have probably heard of SMART

goals already. But do you always apply
the rule? The simple fact is that for goals
to be powerful, they should be designed
to be SMART. There are many variations
of what SMART stands for, but the
essence is this – goals should be:
 Specific
 Measurable
 Attainable
 Relevant
 Time Bound Figure 1. SMART GOAL

Set Specific Goals

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because
they don't provide sufficient direction. Remember, you need goals to show you the way. Make it as
easy as you can to get where you want to go by defining precisely where you want to end up.
Set Measurable Goals

Include precise amounts, dates, and so on in your goals so you can measure your degree of
success. If your goal is simply defined as "To reduce expenses" how will you know when you have
been successful? In one month's time if you have a 1 percent reduction or in two years' time when
you have a 10 percent reduction? Without a way to measure your success you miss out on the
celebration that comes with knowing you have actually achieved something.

Set Attainable Goals

Make sure that it's possible to achieve the goals you set. If you set a goal that you have no
hope of achieving, you will only demoralize yourself and erode your confidence.

However, resist the urge to set goals that are too easy. Accomplishing a goal that you didn't
have to work hard for can be anticlimactic at best, and can also make you fear setting future goals
that carry a risk of non-achievement. By setting realistic yet challenging goals, you hit the balance
you need. These are the types of goals that require you to "raise the bar" and they bring the
greatest personal satisfaction.

12 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Set Relevant Goals

Goals should be relevant to the direction you want your life and career to take. By keeping goals
aligned with this, you'll develop the focus you need to get ahead and do what you want. Set widely
scattered and inconsistent goals, and you'll fritter your time – and your life – away.
Set Time-Bound Goals
Your goals must have a deadline. Again, this means that you know when you can celebrate
success. When you are working on a deadline, your sense of urgency increases and achievement
will come that much quicker.
3. Set Goals in Writing
The physical act of writing down a goal makes it real and tangible. You have no excuse for
forgetting about it. As you write, use the word "will" instead of "would like to" or "might." For
example, "I will reduce my operating expenses by 10 percent this year," not "I would like to
reduce my operating expenses by 10 percent this year." The first goal statement has power and
you can "see" yourself reducing expenses, the second lacks passion and gives you an excuse if you
get sidetracked.
4. Make an Action Plan
This step is often missed in the process of goal setting. You get so focused on the outcome
that you forget to plan all of the steps that are needed along the way. By writing out the individual
steps, and then crossing each one off as you complete it, you'll realize that you are making
progress towards your ultimate goal. This is especially important if your goal is big and
demanding, or long-term.
5. Stick With It!
Remember, goal setting is an ongoing activity, not just a means to an end. Build in reminders to
keep yourself on track, and make regular time-slots available to review your goals. Your end
destination may remain quite similar over the long term, but the action plan you set for yourself
along the way can change significantly. Make sure the relevance, value, and necessity remain high.

Long-term goals take you months or even years to accomplish, whereas

you can reach short-term goals in a short time, such as a few days or weeks.
Thus you might set a series of short-term goals to help you accomplish a long-
term goal
Goal setting is much more than simply saying you want something to
happen. Unless you clearly define exactly what you want and understand
why you want it the first place, your odds of success are considerably
reduced. By following the Five Golden Rules of Goal Setting you can set
goals with confidence and enjoy the satisfaction that comes along with
knowing you achieved what you set out to do.

13 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Lesson 2:
Healthy Eating Habits

Did you eat healthy foods? Have you eaten the right amount of food everyday? Food gives
our bodies the energy we need every day to function. What you eat have an effect on your health
and risk for certain diseases. Changing eating habits is very hard sometimes you do not realize
that they are unhealthy. You need to change your habits a little bit time as well some things in
your environment.

A healthier diet is good for overall health. Improve your eating habits, set small goals and
live a healthy lifestyle.

Learning Objectives
At the end of the lesson, student will be able to:

1. Identify the six classes of nutrients and its function;

2. Analyze your diet for nutritional quality using U.S. Dietary Guidelines and My Plate.
3. Explain the relationship of nutrition to enhancing performance.
4. Describe the advantages or disadvantages of dietary supplementation in the diet.
5. Discuss common eating and drinking practices in the physically active population.

Pre-test

Direction: TRUE of FALSE. Identify what is being asked. Indicate your answer on the space before
each number.

___________1. The major role of vitamins is to provide energy to the body. vitamins is
___________ 2. Overnutrition is eating too much food or taking too many supplements.
___________ 3. Minerals belong to macronutrients.
___________ 4. Chocolate is a healthy substitute for sugar.
___________ 5. Fat supplies a major portion of the energy used by muscles.
___________ 6. LDL is known to be bad fat.
___________ 7. Cookies and doughnuts are high in trans-fat.
___________ 8. Protein is the most essential nutrient.
___________ 9. Sweating is how your body uses water to keep itself from overheating.
___________ 10. Your skin, hair, and nails are made up of protein.

14 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Readings!

EATING RIGHT TO FUEL THE BODY

What kinds of food are important to your health? How much food do you need to eat?
Scientists have identified 45 to 50 nutrients—food substances required for the growth and
maintenance of your cells. These nutrients have been divided into six groups—carbohydrate,
protein, fat, vitamin, mineral, and water.

Nutrition is the science of consuming certain food substances, nutrients, and how they act
to fuel your body’s needs. Nutrients perform three major roles:
1. Growth, repair, and maintenance of all body cells
2. Regulation of body processes
3. Supply of energy for cells

The Macronutrients
Three types of nutrient supply the energy that your body needs in order to perform its
daily tasks: fat, carbohydrate, and protein. They are referred to as macronutrients. Fat contains
more calories than protein or carbohydrate per unit of weight. One gram of fat contains nine
calories, whereas one gram of carbohydrate or protein contains four calories.

1. Carbohydrate
Carbohydrate is your main source of energy, and it
comes in two types: simple and complex. Simple
carbohydrate includes sugars such as table sugar,
fructose, and sucrose. Fructose and sucrose are
commonly found in soft drinks and other sweetened
foods.

Figure 2.1Percentage of calories recommended by the Institute of Medicine’s Food and Nutrition Board for
carbohydrate, protein, and fat

Complex carbohydrate has a more complex chemical structure, so it takes longer to digest.
It contains more nutrients than simple carbohydrate and is often rich in fiber. Fiber is found in
foods such as whole grains and vegetables. Fiber is a type of complex carbohydrate that your body
cannot digest. It supplies no energy. For example, bananas and oranges contain simple
carbohydrate but also contain essential nutrients such as vitamins, minerals, and fiber. Foods
containing simple carbohydrate—such as candy, pastry, and sugared soft drinks—contain empty
calories, which provide energy but few if any other nutrients such as vitamins and minerals.

15 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Figure 2.2 Types of carbohydrate: (a) Simple carbohydrate (such as in candy) contains empty calories, but (b and c)
complex carbohydrate (such as in vegetables and fruit) contains more nutrients and fiber.

2. Protein
Protein is the group of nutrients that builds, repairs, and maintains body cells; they are the
building blocks of your body. Protein is contained in animal products (such as milk, eggs, meat,
and fish) and in some plants (such as beans and grains). Protein provides energy but not as many
calories as fat.
During digestion, your body breaks protein down into simpler substances called amino
acids, which your small intestine can absorb. Your body can manufacture 11 of the 20 known
amino acids; you need to get the other 9—known as the essential amino acids—from food.
Foods containing all nine essential amino acids are said to provide complete protein.
Animal sources such as meat, milk products, and fish provide complete protein. Foods that
contain some, but not all, essential amino acids are said to contain incomplete protein.

3. Fat
Fat is contained in animal products and some plant products, such as nuts and vegetable
oils. Fat is necessary to grow and repair your cells; it dissolves certain vitamins and carries them
to your cells. Fat is classified as either saturated or unsaturated. Saturated fat is solid at room
temperature, and unsaturated fat is liquid. Saturated fat comes mostly from animal products, such
as lard, butter, milk, and meat fat. Unsaturated fat comes mostly from plants, such as sunflower,
corn, soybean, olive, almond, and peanut. In addition, fish produce unsaturated fat in their cells.
The bulk of the fat in your diet should come from unsaturated fats, including fish oils. You
should minimize your intake of calories from saturated fat. Trans-fatty acids (also called trans fat)
should not be included in the diet. Trans fat is created through a process that makes unsaturated
fat solid at room temperature—as, for example, in solid margarine. The U.S. Food and Drug
Administration (FDA) indicates that trans fat is not “recognized as safe,”.

The Micronutrients
Minerals, vitamins, and water have no calories and provide no energy, but they all play a
vital role in your staying fit and healthy. Minerals and vitamins are called micronutrients because
the body needs them in relatively small amounts as compared with carbohydrate, protein, and fat.

1. Minerals
Minerals are essential nutrients that help regulate the activity of your cells. They come
from elements in the earth’s crust and are present in all plants and animals. Some minerals are
especially important for young people—for example calcium, which builds and maintains bones.
During your teen years, your body needs calcium to build your bones. During young adulthood,
your bones become less efficient in getting calcium from food and begin to lose calcium.

16 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Another important mineral is iron, which is needed for proper formation and functioning
of your red blood cells. These cells carry oxygen to your muscles and other body tissues. The best
sources of iron are meat (especially red meat), poultry, and fish. You can also help your body
absorb iron by getting an adequate amount of vitamin C.
Sodium is a mineral that helps your body cells function properly. It’s present in many foods
and is especially high in certain foods, such as snack foods, processed foods, fast foods, and cured
meats (for example, ham). For many people, dietary sodium comes primarily from table salt
(sodium chloride).
Figure 3.1 Functions and Sources of Minerals

2. Vitamins
You need vitamins for the growth and repair of your body cells. Vitamin C and the B
vitamins are water soluble, so they dissolve in your blood and are carried to cells throughout your
body. Because your body cannot store excess B and C vitamins, you need to eat foods containing
these vitamins every day. In contrast, vitamins A, D, E, and K dissolve in fat, and excess amounts of
these vitamins are stored in fat cells in your liver and other body parts. Folacin, or folic acid, is
especially important for girls and young women.
Figure 3.2 Functions and Sources of Vitamins

17 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

3. Water
Dietitians usually say that water is the single most important nutrient. It carries the other
nutrients to your cells, carries away waste, and helps regulate your body temperature. Most foods
contain water. In fact, 50 to 60 percent of your own body weight comes from water. Your body
loses 2 to 3 quarts (1.9 to 2.8 liters) of water a day through breathing, perspiring, and eliminating
waste from your bowels and bladder.
The best beverages for this purpose are water, fruit juice, and milk. The type of juice or
milk makes a difference. Pure fruit juices contain vitamins and minerals, and some contain fiber
(for example, orange juice pulp). Some juice drinks contain small amounts of real juice and are
supplemented with simple sugar. Skim milk provides the same basic nutrients as whole milk but
without the fat.
Soft drinks that contain caffeine are not as effective as water. Sport drinks usually contain
sodium and other ingredients that you don’t need unless you exercise for several hours.

NUTRITION AND RECOMMENDED INTAKE

The United States Department of Agriculture (USDA) issues nutrition guidelines that
provide easy-to-use information about eating for good health. The current guidelines use a
method called MyPlate.

MyPlate looks like a plate and contains colored areas representing the basic types of
food—grains, vegetables, fruits, and protein sources—that you typically put on your plate.
Accompanying the plate is a circle that looks like a drinking glass. It represents the dairy group—
for example, a glass of milk.

Foods from each of the groups contain macronutrients (carbohydrate, protein, and fat),
micronutrients (vitamins and minerals), and water. The goal is to eat more foods that are high in
nutritional value and fewer foods containing empty calories. Foods with empty calories are
typically high in fat, simple sugar, or both.

The orange area on the plate represents grains; it is relatively large because grains make
up a large part of a healthy diet. At least half of your grain choices should be whole grain. The
plate’s green area represents vegetables, and the red area represents fruits. Together, vegetables
and fruits should constitute approximately half of your total diet. There are five vegetable groups:
dark green, orange, dried peas and beans, starchy, and other.

The purple area on the plate represents the protein group. This group includes meats (such
as beef, poultry, and pork), seafood (fresh and canned), beans and peas, and nuts and seeds. You
should limit your intake of processed meats such as hot dogs and some lunch meats, which
contain very high levels of salt. Recommended foods in the protein group include lean meat cuts,
poultry (without skin), and fish high in omega-3 fatty acids (such as salmon and trout). Some
foods—beans, peas, nuts, and seeds—are included in the protein group and the vegetable group
because they are vegetables that are high in protein.

18 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

The blue circle near the plate represents the dairy group. The group includes milk, cheese,
milk-based desserts, and yogurt. These foods are good sources of calcium. When choosing foods
from this group, consider low-fat and fat-free options.

Figure 4: MyPlate shows the five basic food groups that make up a healthy diet, and the tips to the right help remind
you to think about what goes on your plate.
USDA’s Center for Nutrition Policy and Promotion

Foods You Should Eat Before, During, and After an Event

People engaging in competitive sports are often very concerned with the kinds of foods
selected for pre-event meals. However, they should be more concerned with their eating patterns
well before the day of the event. The purpose of the pre-event meal is to supply the competitor
with enough energy and fluids for competition. The meal should be easily digestible as well. Most
experts recommend a light meal (about 300 calories) that is rich in carbohydrate about 2 to 4
hours before the event. Preloading on extra water is a good idea to keep well hydrated.

If the duration of the activity is relatively short, less than 30 minutes, the foods that were
consumed before the activity will generally be sufficient to provide enough energy to sustain that
activity. An activity lasting more than 30 minutes will require some additional carbohydrate
(glucose and fructose) replacement during the activity. An energy bar, gels, or a sport drink can
provide the additional carbohydrates needed for energy, and the sport drink will also help to
rehydrate.

Immediately after the activity, you should begin consuming carbohydrates to restore
supplies of muscle glycogen as soon as possible after the workout to maximize recovery. During
this period, nutrient-rich carbohydrate foods, such as fruits and vegetables, or a high-
carbohydrate drink, such as chocolate milk, are recommended. Pasta, potatoes, oatmeal, and sport
drinks are recommended. It has been suggested that adding protein may help to hasten recovery.

19 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Food Labels

Reading and understanding food labels can help you plan your diet and shop for healthy
foods. When reading a food label, start at the top and use the following six steps:

Figure 4.1 Sample food label from USDA

Step 1: Servings
The number of servings in
the container is shown in the green
area.
Step 2: Calories
The white area shows the
number of calories per serving.
Step 3: Nutrients That Should Be
Limited
The yellow area presents
information about some
nutrients that should be
limited in your diet, such as
fat and salt. The number
beside each nutrient
indicates the amount in
grams (g) or milligrams (mg)
and the percentage of that
nutrient’s daily amount
provided by one serving.
Step 4: Carbohydrate and Protein
Carbohydrate and protein are two of the three macronutrients that provide your body with
energy.
Step 5: Micronutrients
Micronutrients, such as vitamins and minerals, are especially important to your diet. You
need to get 100 percent of these each day.

Step 6: Footnote
Use the information in the white area at the bottom of the label to make adjustments for
the total number of calories you consume. The total number of calories needed each day
varies from person to person depending on age and body size. People who require more
calories need to adjust the nutrient amounts, and the information presented at the bottom
of the label helps you make these adjustments.

20 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

EATING PRACTICES

Dietary guidelines emphasize that no single diet is best for all people. The exact amount of
food that should be consumed from each food group depends on factors such as age, sex, and
activity level.

Here are some general guidelines for healthy eating from the USDA and MyPlate and from the
national nutrition goals for the nation (Healthy People 2020).
• Make half of your plate fruits and vegetables.
• Increase dietary complex carbohydrate.
• Make at least half your grains whole.
• Reduce consumption of calories from added sugar.
• Drink water instead of sugary drinks.
• Switch to skim or 1-percent milk.
• Reduce dietary fat, especially saturated fat. Consume no trans fat.
• Reduce daily salt (sodium) intake.
• Consume adequate dietary calcium.
• Avoid oversized portions.

IMPROVING EATING HABITS

According to Centers for Disease Control and Prevention there are ways you can improve
your eating habits. Permanently improving your eating habits requires a thoughtful approach in
which you reflect, replace, and reinforce.

 REFLECT on all of your specific eating habits, both bad and good; and, your common
triggers for unhealthy eating.
 REPLACE your unhealthy eating habits with healthier ones.
 REINFORCE your new, healthier eating habits.

REFLECT
 Create a list of your eating and drinking habits.
 Highlight the habits
 Look at the unhealthy eating habits
 Create a list of “cues”
 Circle the “cues” on your list that you face on a daily or weekly basis.
 Ask yourself
o Is there anything I can do to avoid the cue or situation?
o For things I can’t avoid, can I do something differently that would be healthier?

REPLACE

 Replace unhealthy habits with new, healthy ones

 Eat more slowly. .
 Eat only when you’re truly hungry
 Plan meals ahead of time Reinforce:

21 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

REINFORCE

Reinforce your new, healthy habits and be patient with yourself. Habits take time to
develop. It doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit,
stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What
changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a
whole day’s worth of healthy habits. You can do it! It just takes one day at a time!

Activity 1
Below are the foods that we usually consume. Identify if what essential nutrient is present
to it. Answer on the blank provided.

1. Nuts: ________ 6. Fish: _________

2. Raw fruits:_______ 7. Soy beans: _________
3. Sweet potatoes: ________ 8. Bread: __________
4. Cotton seed: _________ 9. Oats: ___________
5. Pasta: ____________ 10. Eggs: _________

22 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

Activity 2
Name the nutrient which is responsible for the following roles. Choose your answer from
VITAMINS, IRON and CALCIUM.

________1. Production of blood-clotting substances.

________2. Helps maintain a normal immune system.
________3. Strengthen the bones.
________4. Responsible for the production of hemoglobin.
________5. Improves or maintain skin structure.
________6. Used in cells for energy transfer and repair DNA.
________7. Controls the relaxation and contraction of muscles.
________8. Help improves normal vision.
________9. Helps form and oxygenate our blood cells.
________10. Smoothly transmit nerve impulses between cells in the body

CHAPTER TEST

Test I.
Direction: Read the question carefully and choose the correct answer.

1. What kind of sugar needed for fueling all cells?

a. Fructose c. Glucose
b. Sucrose d. Lactose
2. It is recommended that the diet consist of how many percent of protein?
a. 55 c. 20
b. 15 d. 10
3. Below are considered micronutrients, except one. What is it?
a. Fat c. Water
b. minerals d. Vitamins
4. One of its role is to avoid constipation. What nutrient is it?
a. Fat c. Starches
b. Sugar d. Fiber
5. What kind of nutrient is needed for growth development, repair and maintenance of all cells?
a. Carbohydrates c. Water
b. Protein d. Iron
6. How many vitamins does a human body need?
a. 1 c. 13
b. 5 d. 10
7. The following are Fat-Soluble Vitamins. Except one.
a. A c. E
b. D d. C
8. This nutrient is needed for nerve and muscle function. What is it?
a. Iron c. Fat
b. Calcium d. Protein

23 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

9. It is a stimulant found in tea, chocolates and carbonated beverages. What is it?

a. Alcohol c. Sugar
b. Caffeine d. Iron
10. This refers to an individual who chooses to live on a diet of vegetables and fruits, grains, nuts,
or seeds, with or without dairy products and eggs.
a. Vegetarian c. Meat lover
b. Vegans d. a & b

Test II.
Read carefully the following statements. Identify if it is a HEALTHY MEAL or JUNK MEAL practices
of a person. Write your answer on the space provided.

___________1. Having vegetables as the biggest percentage of your plate.

___________2. Taking heavy meal an hour before sports events.

___________3. Drink water instead of sugary drinks.

___________4. Skipping breakfast and taking heavy meal at lunch.

___________5. Taking alcohol every night before going to bed.

___________6. Pregnant women consuming milk as part of the meal.

___________7. Being fast food dependent every lunch.

___________8. Drinking water early in the morning and before going to bed.

___________9. Drinking water alone during sports activities.

___________10. Consuming at least 3 bottles of energy drinks during physical activities or sports

References:
Prentice, W. et. Al. (2016). Get Fit, Stay Fit 7th Edition. USA: F. A. Davis Company
Corbin, C. et. al. (2014). Fitness for Life 6th Edition. USA: Human Kinetics
https://www.academia

24 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.
 PATH FIT 2 [EXERCISE BASED FITNESS ACTIVITIES]

25 PATHFIT 2| Panaguiton, Y., Paulino, G.J., Escanillas, C.J., Duletin, A., Lotilla, L.