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PE Q1.1 Part 2

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Josh Taba
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13 views19 pages

PE Q1.1 Part 2

Uploaded by

Josh Taba
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FOOD REQUIREMENTS

 The way we eat when we were children may strongly affect our eating
behavior as adults.

 When we repeat this behavior over many years, it becomes a habit.

 Eating proper food and proper exercise should go hand in hand to


achieve a healthy and active lifestyle.

 Every year, many people check their general level of physical fitness.

 Some people choose to focus on increasing physical activity while others


choose to begin eating healthy and nutritious food.

 A combination of good exercise routine and consistent intake of a


balanced diet can help achieve a well-rounded health and fitness level.
Food and
Nutrients
 There are different dietary and nutritional
requirements for each method used to
increase levels of general fitness.

 The food that you eat serves as fuel for your


various activities.

 Every year many people check on their


general levels of fitness.

 A combination of good exercise routine and


consistent healthy food intake can help
someone achieve a well-rounded health and
fitness program.
WATER
 During exercise, evaporation is
usually the primary mechanism of
heat dissipation.

 The temperature rises rapidly if the


body cannot adequately evaporate
sweat from the skin’s surface.

 Continuous sweating might lead to


losing valuable fluids from the
reservoir within the body.

 The rate is being related to exercise


intensity, individual differences,
environmental conditions,
acclimatization state, clothing, and
CARBOHYDRA
TES
 The majority of your diet must
consist of healthy, natural
carbohydrates.

 These should not come from


sugar (even though sugar is
packed with carbohydrates).

 Get your carbohydrates from


natural sources such as rice and
whole grains.
PROTEIN
 Protein is very important if you
add strength training to your
aerobic routine.

 You need to consider protein to be


an integral part of your diet.

 The amino acids that makeup


proteins are the small amount of
acid that makes every biological
function of your body possible.

 For those trying to lose weight,


diets high in protein and fiber are
very likely to limit cravings and
FRUITS and
VEGETABLES
 Make your plate filled with fruits
and vegetables.

 Dark green, red, orange


vegetables, have high levels of
nutrients such as vitamin C,
calcium, and fiber.

 Adding spinach or romaine lettuce


and tomato to your sandwich is
the easiest way to get more
veggies in your meal
GRAINS
 Choose whole grains, like
whole-wheat bread, brown
rice, and oatmeal.

 It is also best to consume


them with fruits.
DAIRY
 If you are trying to build
strong bones, drink fat-free,
or low-fat milk products.

 In some cases, when you


cannot digest lactose, there
are alternatives that you can
have like soy or rice milk and
low-fat yogurt instead.
SOLID FATS
 Fat helps your body grow and
develop.

 It is a source of energy and it even


keeps your skin and hair healthy.

 But some fats are better for you than


others.

 Solid fats are fats that are solid at


room temperature, like butter, stick
margarine, shortening, and lard.

 They often contain saturated trans-


fat, which is high in calories and not
healthy for the heart so be easy on
SODIUM
 Your body needs a small amount
of sodium.

 But, consuming too much of this


can raise your blood pressure,
which is unhealthy for your heart
and your body in general.

 Processed foods, like those that


are canned, frozen, or packaged,
often have a lot of salt.

 Try to use less than one teaspoon


of salt in preparing food when
cooking.
 The FITT Principle is an acronym for Frequency, Intensity,
Time, and Type.

 These are the key factors in designing an exercise program


that will address the current fitness level; provide means to
overload the body; and trigger positive adaptations.

 These variables can be modified occasionally to consistently


challenge the body to become stronger.

 It is important to remember that increasing the workload


should be done one variable at a time to prevent chronic
injuries or overtraining.

 The proposed recommendations should be observed to


FREQUENCY
 The frequency (number of sessions in a week) of an exercise
program depends on the current fitness level of a person and
the type of activity performed.

 It is important to provide rest days to allow the body to recover.


Consequently, beginners should exercise less frequently as
compared to athletes.

 As the fitness level increases, the individual can increase the


number of sessions gradually.

 Some individuals train twice or thrice every day.

 However, one should refrain from designing his/her program


(especially for beginners) this way because it leads to burnout
INTENSITY
 The intensity (difficulty level of the exercise or work demand) of
an exercise, refers to the difficulty level of the workout.

 It is important to set a workload that is more challenging than


what one is used to.

 This factor is affected by the current fitness level and the time
allotted to an exercise session.

 Each type of exercise has its method of estimating intensity.

 Current research indicates that exercise intensity is the most


important factor in improving fitness levels.
TIME
 The time or duration (duration or distance covered in
an exercise session) of an exercise session is
influenced by the intensity and the type of activity
performed.

 An exercise that is performed at a high-intensity level


cannot be sustained for a long period time.

 Furthermore, a stretching program usually takes a


shorter period to complete as compared to a
resistance training program.
TYPE
 The type (mode of exercise or activity) of activity is
influenced by the fitness goal and the current fitness
level.

 The program should be designed to produce the best


activity that will specifically address the fitness goal.

 For instance, an individual who wants to develop his or


her endurance to swim 2 kilometers should choose
swimming as his or her main activity though there are
strategies to achieve this goal.
GROUP

ACTIVITY
 You will be group into 5
Each group will create a proposed work plan with
just the right number of sets and reps you want to
target in a week.
ORAL
RECITATION
 1. What is the importance of being mindful of your
food intake and physical activities?

 2. What are the things to be considered in


designing an individualized exercise program to
achieve personal fitness?

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