FIT HW

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COURSE LEARNING OUTCOMES
At the end of the module, you should be able to:
1. demonstrate an understanding of scientific
principles, theories and concepts of health
and wellness;
2. develop personal fitness and wellness
activities or programs that are reflective of
the most up-to-date, health, fitness and
exercise principles, guidelines, and behavior
modification strategies that contribute to
lifelong healthy lifestyle;
3. evaluate one’s commitment in taking control
of your personal lifestyle habits to achieve
and maintain wellness;
4. show appreciation of the importance of
fitness, health and wellness to the
achievement of personal and professional
goals;
5. display positive interpersonal and
intrapersonal behaviors at all times as
important requisites of wellness; and
6. make a commitment to promote a healthy
PHYSICAL ACTIVITY lifestyle choice to your place or to the
community exhibiting the Louisiana Christian
TOWARDS HEALTH values.

& FITNESS-HEALTH
& WELLNESS

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(adjust size and borders depending on
the text below)

COURSE INTRODUCTION
H ealth has always been one of the central topics even from the early society. The ideas
s pawned then are being echoed up to present. Hippocrates argued that disease is a product of diet,
lifestyle and environmental factors. In 50BC, Greeks believed that illness was a product of diet and
lifestyle. 19th century new intellectual movement popularized ideas about regaining or maintaining
one’s health through diet, exercise and other lifestyle measures. The philosophies embodied in
these 19th century systems – that a healthy body is a product of a healthy mind and spirit – are now
considered precursors to the current, thriving wellness and self-help movements. In addition,
although these approaches fell out of favor with the rise of modern, evidence-based medicine in the
mid-20th century, several of them are now regaining favor within the mainstream medical
c ommunity and the general public.
O ur present society made health an essential component and added other terms such as
f itness and wellness - terms that are commonly used interchangeably to mean one and the same
businessesand
are flourishing,
do not care practices and products
to discover labelled with
the difference. health and
Advocates arewellness become
multiplying, health and wellness

b estsellers and ideas and discoveries are relentless. Surely, we have a wellness revolution and it is
h ere to stay. It had crept into the world of business, governments and the educational platform.
Health and wellness in the tertiary level seeks to be health optimizing by means of
supporting you in accessing, evaluating, and making informed decisions about your own health and
wellbeing. Our strong conviction as your teachers is that you become an empowered learner who is
reflective, self-regulated, and self-directed throughout your life (CMO No. 80 series 2017). Fitness
for life is our tagline that will lead you to take responsibility for your activity, fitness and health that
will eventually prepare you to be physically active and healthy throughout your adult life.

M odule 3: Working Towards a Healthy Lifestyle Choice

Now that you have a clear understanding of health and wellness and how to fix your
physical wellness through proper exercise programming, you are now ready to embark in working

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 towards it. You will be tasked to implement physical activities and exercises that are carried out in
your exercise program. Along with this, you are further involved in discovering essential information
in your fitness and wellness journey such as behavior modification, diet and nutrition, and the
persistent issue of stress.

Unit Learning Outcomes:

After studying the concepts discussed on the materials provided for you you,
should be able to:

perform the exercises program with determination;

demonstrate understanding on the principles of nutrition and the role of diet in the success of any
fitness program;
identify variety of activities that promotes effective stress management; and
create plans incorporating the factors that influence healthy lifestyle choices.

Engage

Lifestyle Assessment and Reflection

Making good lifestyle choices means caring for your health and wellbeing. Your journey towards a
healthy lifestyle should be a positive experience. Every move in a positive direction is a step
forward. So, let’s start your journey now!

Self-Assessment Question 1

You are encouraged to answer the question as part of your self- assessment. This will not be
graded but is needed for the completion of the course.

Activity 1: Reflection. Assess your lifestyle and reflect on it. In a paragraph form, answer the following questions.

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 Note: You will now implement your exercise program plan today as your Week 1. Use the exercise
program that you design in Module 2 Unit 4 Activity 3.

Explore

Factors that Influence Fitness, Health, and Wellness

Hand in hand with your exercise program, here are some factors that influence fitness, health and
wellness.

 Go over the different presentations: Module 3_Presentations accompanying this module.

The first presentation, Module 3_Diet and Nutrition provides an analysis on the principles
of nutrition and the role of diet in the success of any fitness program. The next presentation
is found in Module 3_Stress Management that deals with variety of activities that promotes
effective stress management. Lastly, making healthier behavior choices through behavior
modification can be found in Module 3_Behavior Modification.
o For online students, your FIT course facilitator will upload this in the google classroom.

A summary of the concepts discussed in the material can be found in the following texts:
A. Diet and Nutrition

What is Nutrition?

Nutrition is the study of food and the way the body uses it to produce energy and build and
repair itself. It involves understanding the relationship between food and health or disease. Good
nutrition means a diet that supplies all of the essential nutrients required to maintain a healthy
body. Consuming too much or too little of any of the essential nutrients will eventually lead to health
problems. In the past, it was dietary deficiencies of nutrients that caused health problems for many

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 people; for example, insufficient intake of vitamin C can lead to scurvy, and insufficient iron intake
can lead to a form of anemia.

Diets that are too high in calories, sugar, fats, and/or sodium have been linked to diseases
and conditions such as cardiovascular diseases, cancer, obesity, and diabetes.

What are Nutrients?

Nutrients are basic substances in foods that your body uses to maintain health. They can be
divided into two categories: Macro-nutrients and micro-nutrients

Macronutirents (carbohydrates, fats, and proteins) are needed in greater amounts; they
primarily build and maintain body tissues and provide energy for daily activities.

 Carbohydrates

Whole grains, pasta, fruits, and vegetables are excellent sources of carbohydrates, the main
source of fuel for your brain. Carbohydrates are especially important during many types of physical
activities because they are a key energy source for muscular contraction. However, not all
carbohydrates are created equal--- simple carbohydrates (or sugars) are easier for the body to
break down and use for energy; complex carbohydrates (starch and fiber) can be used for energy
but also serve other purposes.

Types of Carbohydrates

Simple carbohydrates consist of chain of one or two simple sugars. Glucose is the most
noteworthy of the simple sugars because it is the only sugar molecule that can be used directly by
the body. To be used for fuel, all other carbohydrates must be converted to glucose.

The body stores glucose in a form of glycogen in the skeletal muscles and the liver.
Glucose that is not immediately used for energy or stored as glycogen will be stored as fat for future
energy use. The central nervous system uses glucose almost exclusively from its energy needs. If
you don’t consume enough carbohydrates in food, your body has to make glucose from the protein.
This is undesirable because it results in the breakdown of the body protein for use as fuel. Dietary
carbohydrates are important not only as a direct fuel source, but also for their protein- sparing
effect.

There are several other simple sugars found in foods, including fructose, (found primarily in
fruits) galactose and lactose (found in milk and dairy products), maltose (found in some grains), and
sucrose (commonly known as table sugar, is the white, granular products used for household
baking).

Complex Carbohydrates come in the forms of starch and fiber. Starches are long chain of
glucose units and are often used for the sudden burst of energy we need during physical activity.
Fiber is a stringy, nondigestible carbohydrate found in plants. Because fiber is nondigestible, it is
not a fuel source. However, it is important to prevent some chronic diseases.

The Importance of Fiber

Dietary fiber provides bulk in the intestinal tract. This bulk aids in the formation and
elimination of food waste products, thus reducing the time necessary for the wastes to move

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 through the digestive system and lowering the risk of colon cancer. It is also thought to be a factor
in reducing the risk of coronary heart disease and breast cancer and in controlling blood sugar in
individual with diabetes. Some types of fiber bind with cholesterol in the digestive tract and prevent
its absorption into the blood, thereby reducing blood cholesterol level.

Fiber can be classified according to its viscosity (its thickness when mixed with digestive
juices in the intestines). Soluble fiber is more viscous than Insoluble fiber and is usually found in
oats, barley, beans, peas, and citrus fruits. Insoluble fiber is typically concentrated in whole wheat
and vegetables. The primary health benefits of insoluble fiber are its water binding capacity, which
quickens transit time in the large intestine. A faster transit time also helps maintain regulatory of
bowel movements and reduces the risk of colon cancer.

 Protein is essential to building muscle mass. It is commonly found in animal products, though
i s also present in other sources, such as nuts and legumes.

W hen protein is broken down in the body it helps to fuel muscle mass, which helps metabolism.
I t also helps the immune system to stay strong. It helps you stay full.

 Fats are an essential part of our diet and are important for good health. There are different
types of fats, with some fats being healthier than others. To help make sure you stay healthy, it
is important to eat unsaturated fats in small amounts as part of a balanced diet.

W hen eaten in large amounts, all fats, including healthy fats, can contribute to weight gain.
F at is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely
to h elp with weight loss.

E ating less saturated and trans fats may help lower your risk of heart disease. When
buying p roducts check the labels and choose the varieties that are lower in saturated and trans
fats and
h igher in poly and monounsaturated fats.

S o, a diet that is low in saturated fats and trans fats, but that also includes
moderate a mounts of unsaturated fats will help you stay healthy.

Saturated fats

Eating greater amounts of saturated fat is linked with an increased risk of heart disease and
high blood cholesterol levels. These fats are usually solid at room temperature and are found in:

 Animal-based products:
o Dairy foods – such as butter, cream, full fat milk and cheese
o Meat – such as fatty cuts of beef, pork and lamb and chicken (especially chicken
skin), processed meats like salami, some plant-derived products: Palm oil, Coconut,
Coconut milk and cream, Cooking margarine, Many manufactured and packaged
foods:
 Fatty snack foods (such as potato chips, savory crackers)
 Deep fried and high fat take away foods (such as hot chips, pizza, hamburgers)
o Cakes and high fat muffins
o Pastries and pies (including quiche, tarts, sausage rolls, pasties, croissants)
o Sweet and savory biscuits

Unsaturated fats

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 Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of
heart disease and lower cholesterol levels (among other health benefits) when they replace
saturated fats in the diet.

There are two main types of unsaturated fats:

Polyunsaturated fats:

Omega-3 fats which are found in fish, especially oily fish

Omega-6 fats which are found in some oils such as safflower and soybean oil, along with
some nuts, including Brazil nuts.

Monounsaturated fats:

These are found in olive and canola oil, avocados and some nuts, such as cashews and
almonds.

Micronutrients (vitamins and minerals) are in much smaller amounts by your body, but they are
essential for numerous processes, including regulating cell function. The final class of nutrient is
water, which is important for the body function that you can’t survive more than a few days without
it.

Vitamins play a key role in many body functions, including the regulation of growth and
metabolism. Some vitamins are soluble in water; others are soluble in fat. Water soluble vitamins
include the B vitamins and vitamin C. These vitamins are generally not stored in the body and can
be eliminated by the kidneys. Vitamins A, D, E and K are fat soluble. They are stored in the body fat
and can therefore accumulate the toxic levels.

Selected vitamins: Food Sources, Functions, and Deficiency and Toxicity Symptoms

Fat Soluble

Vitamin Selected food Selected Deficiency Toxicity

Source Functions Symptoms Symptoms

A Liver, spinach, Necessary for Night blindness, Birth defects, loss

carrots, sweet vision, bone impaired of appetite,
potatoes, other growth, fertility immunity, blurred vision,
orange and green infertility hair loss, liver
leafy vegetables damage.

D Fortified milk: Regulates blood Rickets in Hypercalcemia

produced in the calcium levels; children, bone (calcium level is
skin under bone health; cell weakness, and above normal),
sunlight differentiation increased fracture calcium deposits
in adults in kidney and
liver.

E Vegetable oils, Antioxidant; Anemia, impaired Inhibited blood

whole grains, improves nerve clotting

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 nuts, seeds absorption of Vit. transmission,
A muscle weakness

K Green leafy Helps with blood Reduce ability to No known

vegetables, clotting form blood clots symptoms
cabbage,
cauliflower

Water- Soluble

Thiamin (B1) Whole grains, Coenzyme in Beriberi, weight No known

organ meat, lean carbohydrate loss, confusion, symptoms
pork metabolism and muscle weakness
some amino acid
metabolism

Riboflavin (B2) Dairy products, Coenzymes; Sore throat, No known

enriched bread helps maintains swelling of the symptoms
and cereals, lean mucus tongue, anemia
meat, poultry, and membranes
fish

Niacin (B3) Eggs, poultry, Coenzyme in Pellagra, rash, Flushing, liver

fish, milk, whole carbohydrates vomiting, damage, glucose
grains, nuts, and fatty acid constipation and intolerance,
enriched breads metabolism; plays diarrhea blurred vision
and cereals. role in DNA
replication and
repair and cell
differentiation

Vitamin B6 Eggs, poultry, Coenzyme Dermatitis, Skin lesions

fish, whole grains, involved in amino anemia,
liver, kidney, pork acid and convulsions
carbohydrate
metabolism;
synthesis in blood
cells

Vitamin B12 Meat, fish, Coenzymes that Pernicious No known

poultry, fortified assists the with anemia, pale symptoms
cereals blood formation skin, fatigue,
and nervous shortness of
system functions breath, dementia

Folate Green leafy Coenzyme Macrocytic Masks symptoms

vegetables, involved in DNA anemia, of vitamin B12
yeast, oranges, synthesis and weakness and deficiency;
whole grains, amino acid fatigue, neurological
legumes metabolism headache, neural damage
tube defects in

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 developing fetus

Vitamin C Citrus fruits, Antioxidant; Scurvy, bleeding Nausea and

peppers, spinach, assists with gums and joints, diarrhea,
strawberries, collagen loose teeth, nosebleeds,
tomatoes, synthesis; depression, abdominal
potatoes enhances anemia cramps
immune function;
enhances iron
absorption

Minerals are chemical elements such as sodium and calcium that are required by the body
for normal functions. Like vitamins, minerals play important roles in regulating key body function,
such as the conduction of nerve impulses, muscular contraction, enzyme function, and
maintenance of water balance. Minerals serve a structural function as well; calcium, phosphorus,
and fluoride all are important components in bones and teeth.

Three minerals that play important roles in the body are calcium, iron, and sodium. Calcium
is important in the bone formation. A deficiency of calcium contributes to the development of the
bone disease called osteoporosis. A deficiency of dietary iron may lead to iron-deficiency anemia,
which results in chronic fatigue. High sodium intake has been associated with hypertension, a major
risk factor for heart disease.

Selected Minerals: Food Sources, Functions, and Deficiency and Toxicity Symptoms

Minerals Selected Selected Deficiency Toxicity

Food Sources Functions Symptom Symptoms
s
Calcium Milk and milk Builds bones and Osteoporosis, Can interfere with
products; teeth; helps bone fracture, the absorption of
sardines; dark maintain acid- convulsions, and iron, zinc, and
green leafy base balance; muscle spasm, magnesium;
vegetables; maintains normal heart failure. shock, fatigue.
fortified orange nerve Kidney failure.
juice transmission

Phosphorus Meat, poultry, Maintains fluid Muscle weakness Muscle spasms,

fish, eggs, milk, balance; plays a or damage, bone convulsions. Low
soft drinks role in bone pain, dizziness blood calcium
formation levels

Magnesium Grains, legumes, Essential Hypomagnesium, Diarrhea,

nuts (almonds component of resulting in low nausea,
and cashew), bone tissue; bone blood calcium abdominal
seeds, soybeans growth; supports levels, muscle cramps
muscle cramps, spasms,
contraction and or seizures;
blood clotting chronic diseases
such as heart
diseases, high
blood pressure,

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 and osteoporosis

Potassium Potatoes, Regulates Muscle weakness, Muscle

bananas, tomato muscle paralysis confusion weakness,
juice, orange contraction and irregular
juice transmission of heartbeat,
nerve impulses; vomiting
maintains blood
pressure

Sodium Salt, soy sauce, Maintains acid- Muscle cramps, Water retention;
fast foods and base balance; dizziness, fatigue, high blood
processed foods assists with nerve nausea, vomiting, pressure; may
transmission and mental confusion increase loss of
muscle calcium in urine.
contraction

Trace Minerals

Irons Meat, poultry; Assists with Anemia, fatigue, Nausea,

green leafy oxygen transport depressed immune vomiting,
vegetables; in blood and function, impaired diarrhea,
fortified grain muscle; memory dizziness, rapid
products coenzyme for heartbeat, death
energy
metabolism

Zinc Whole grains, Coenzyme for Growth Intestinal pain,

meat, liver, hemoglobin retardation, nausea, vomiting,
seafood production; plays diarrhea, delayed loss of appetite,
role in cell sexual maturation, diarrhea;
replication, hair loss headache,
protein synthesis depressed
immune function

Iodine Iodized salt, Synthesis of Goiter, Goiter

seafood, thyroid hypothyroidism,
processed food hormones; deficiency during
temperature pregnancy can
regulation cause birth defects

Fluoride Fluoridated Maintains health Dental cavities and Teeth fluorosis

water, tea, fish of bones and tooth decay; lower (staining and
teeth bone density pitting of the
teeth); skeletal
fluorosis

Selenium Organ meats, Antioxidant; Keshan disease, Brittle hair, skin

such as liver and immune function; impaired immune rashes,
kidney; pork; assists in function, infertility, weakness,
seafood production of muscle pain cirrhosis of the

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 thyroid hormone liver

Water makes up approximately 60%- 70% of your body and it is important for everything
from temperature regulation, digestion, absorption, and blood formation to waste elimination. Water
is especially important for physically active people. A person engaged in heavy exercise in a hot,
humid environment can lose 1- 3 liters of water per hour through sweating. Losing as little as 5% of
body water causes fatigue, weakness, and the ability to concentrate; losing more than 15% can be
fatal.

You should consume 8-10 cups of water per day through foods and beverages. Drinking
water throughout your day will help you meet this goal, as will eating food with high water content,
such as fruits and vegetables. People who experience excess sweating, diarrhea, or vomiting or
who donate blood may have higher water requirements.

Daily Water Balance in the Body

Metabolism Sweat 8%
Feces 4%
Foods 30%
Insensible Losses
8 – 10 Via Skin and Lungs 28%
cups
Beverages Urine 60 %
60%

Daily Intake Daily Output

Why We Need Energy?

We need energy to grow, stay alive, keep warm and be active. Energy is provided by the
carbohydrate, protein, and fat in the food and drinks we consume. Different food and drinks provide
different amounts of energy. Carbohydrate is the most important source of energy for the body.
Sources of carbohydrate include starchy foods, e.g. bread, rice, potatoes, pasta, pulses, and
breakfast cereals.

Daily Energy Requirements (Estimated Calorie Requirements)

E stimated amounts of calories needed to maintain energy balance for various gender and age
g roups at three different levels of physical activity. The estimates are rounded to the nearest 200 c
alories and were determined using the Institute of Medicine equation.

Age
Gender (years) Sedentaryb Moderately Activec Actived
Child 2-3 1,000 1,000-1,400 1,000-1,400

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Female 4-8 1,200 1,400-1,600 1,400-1,800
9-13 1,600 1,600-2,000 1,800-2,200
14-18 1,800 2,000 2,400
19-30 2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200

Male 4-8 1,400 1,400-1,600 1,600-2,000

9-13 1,800 1,800-2,200 2,000-2,600
14-18 2,200 2,400-2,800 2,800-3,200
19-30 2,400 2,600-2,800 3,000
31-50 2,200 2,400-2,600 2,800-3,000
51+ 2,000 2,200-2,400 2,400-2,800

a) T hese levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine
D ietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity
l evel for reference-sized individuals. "Reference size," as determined by IOM, is based on
m edian height and weight for ages up to age 18 years of age and median height and weight for
t hat height to give a BMI of 21.5 for adult females and 22.5 for adult males.
b) S edentary means a lifestyle that includes only the light physical activity associated with typical
d ay-to-day life.
c) M oderately active means a lifestyle that includes physical activity equivalent to walking about 1.5
t o 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated
with t ypical day-to-day life
d) A ctive means a lifestyle that includes physical activity equivalent to walking more than 3 miles
p er day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical
day-to-day life.