Francis Gregory L.

Ku
PHY ED 111.20L-Q4

PHYED ED 111.20L: Nutrition Summative Assessment

Throughout my nutrition experience, there have been multiple opportunities and experiences that
have helped me develop a deeper understanding of my body, nutrition, self, capabilities, and
circumstances. In terms of nutrition and fitness, I was able to develop a more critical, comprehensive, and
educated understanding of what was necessary for achieving proper nutrition, what was unnecessary and
ineffective, what was detrimental and abrasive, and what my nutritional status was in relation to all this.
This helped me further understand that there were several problems in my goals for proper nutrition and
exercise. It helped me identify the need to change a routine that lacked exercise, a routine that did not
account for proper workout regimens, a routine that had no dietary discipline or control.
First, I was able to understand that my routine lacked proper exercise due to the two activities we
conducted over the quarter. The TEE Calculation activity and the Food diary showed me that I hardly
spent any time exercising and that my daily activities were usually spent with low-calorie burning
activities. This routine of only going out to jog once a week and spending most of the day on my laptop,
doing desking work, sitting in the toilet, and resting on the bed showed me a low MET count that
screamed a dire need for change. Even when I was working out, the modules showed me that what I was
doing was inefficient and insufficient. Although I had the ability to pursue the module's teachings on the
"overload principle of trying to run a faster pace or lift a heavier weight, I rarely tried to push myself.
Although the module highlighted the importance of Frequency, Intensity, and Time, and Type of exercise,
I ignored them all. My sporadic and inconsistent "workout regimen" ignored the teachings on the
principle of regularity, the overload principle, the importance of following proper exercise aids, and the
importance of proper time management.
Second, the activities taught me that my actions and routines were also inconducive to the
teachings on proper health and nutrition. Recording my calorie intake daily and weekly showed how
inconsistent and callous my regiment was to my appropriate and desired goals. One entry, for instance,
showcased a disregard for the “calorie consumption limit,” with around 1000 more than my limit of
calories being consumed on May 23. These furthermore, consisted mainly of high carbohydrates, with
almost 1800 of those calories being rice and fried rice. A second important thing I noticed is water
consumption. Although the module teaches us the importance of water and its moderation, its adjustment
to physical activity levels, and its importance and role during pre, post, and current workout- I failed to
adhere to any of this. Furthermore, I consumed not only inconsistent amounts of water but also
insufficient amounts, with one of the days of May, water consumption reaching a measly 250 ml. A
further understanding of these modules showed me that I lacked enough consistency or discipline to have
a workout schedule that would classify me as moderately or regularly active; I lacked a proper balanced
diet that focused on “eating a wide variety of foods in moderation to obtain nutrients to support my
growth and development,” and that I did not practice proper exercise control.
Having a critical and improved understanding of nutrition and the self, however, was not just
important in identifying weaknesses. These also helped me understand the appropriate measures needed
in order to address these weaknesses and further bolster a path to proper nutrition. Understanding my
current daily activities, which even at best (basing on the TEE that was recorded before I stopped
exercising due to a heavy workload), still suffered from large time wasting and insufficient Metabolic
Equivalent acquisition being received from unnecessary sedentary tasks such as lying down showed me
the importance and needed to adapt to a better lifestyle. This made me realize that this routine should
involve one that takes into consideration a proper nutritionary plan and a proper workout regimen. Both
of these, as stressed by the modules, are context-based and science-based. Instead of merely relying on
articles, peer recommendations, blogs, or videos, I should first look into whether these recommendations
have appropriate levels of evidence, consider the importance of micro and macronutrients, carbohydrates,
fats, protein, and essential amino acids. Furthermore, the group report taught me the importance of
looking for the validity of this information instead of just trusting unverifiable claims. Furthermore, these
taught me the importance of looking for a diet that is balanced, that is appropriate with my physical
activity and nutritional needs. Lastly, the nutritional plan I have to look out for should involve proper
exercise. It should consider my current capabilities, endurance, and skill level and tailor itself toward my
goals. It should aim to develop all major muscle groups, “including the cardiorespiratory system.
Furthermore, it should include proper intensity that makes the most out of training at an appropriate
percentage of one’s maximum heart rate; the proper frequency that makes the most out of the principle of
regularity, and proper time management that makes sure that the duration of the sessions is appropriate
and conducive to one’s goals. All of these factors, when synergized, help me properly achieve the
Overload principle, adapt, and achieve my goals.
To put theory into practice - with my current capabilities, skills, circumstances, and theory
knowledge, I plan to integrate several steps in order to achieve proper fitness. First, in terms of nutrition, I
plan to make sure my diet is well balanced and considers appropriate nutrition while achieving my
planned calorie intake required to lose weight using my fitness pal. Second, with my limitations of
equipment, location, and capability, I plan to adopt a calisthenics-centered workout regimen that tackles
all parts of the body which is popularly referred to as the Body Weight Fitness Regimen. This which has
been both verified by experts and by a lot of participants. This workout, however, contains exercises that I
am still not capable of understanding in theory and executing in practice. This is also why I chose this
regiment as it contains a primer build-up that allows me to learn smaller, easier exercises to build up
muscle and focus on adaptation. It also helps me learn concepts that will help me further build-up further
to the proper regiment.