Module II

Lesson 1: Physical Activity and Nutrition

OBJECTIVES
At the end of the lesson, the students will be able to:

✓ Determine the importance of nutrition in relation to physical activity.

✓ Identify the sources of nutrients to fuel physical movements.
✓ Categorize the recommended Filipino food pyramid for current lifestyle.

INTRODUCTION
Welcome to Lesson 1 of Module 2, you will be able to determine the importance
of nutrition and the different types of nutrients. You going to make a food pyramid listing all
the food that you eat daily. Now, let’s get started!

ACTIVITY
Recall and list down the food you have taken for 3 days.

Day 1

Day 2

Day 3

ANALYSIS
Based on the activity you have done above,
1. Do you eat grains and cereals?
2. How about meat and fish?
3. Does your meal contain vegetables and fruits?
4. Do you think the food that you intake are healthy?
 ABSTRACTION

What is Nutrition?
Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy
and nutrients you need to be healthy. Understanding these nutrition terms may make it easier
for you to make better food choices. A healthy diet throughout life promotes healthy pregnancy
outcomes, supports normal growth, development, and ageing, helps to maintain a healthy
body weight, and reduces the risk of chronic disease leading to overall health and well-being.
Food is essential—it provides vital nutrients for survival and helps the body function and stay
healthy. Food is comprised of macronutrients including protein, carbohydrate and fat that not
only offer calories to fuel the body and give it energy but play specific roles in maintaining
health.

Three types of nutrients

1. MACRONUTRIENTS: a type of food required in large amounts in the diet.

❖ Protein
is a macronutrient that is essential to building muscle mass. It is commonly
found in animal products, though is also present in other sources, such as nuts
and legumes. Chemically, protein is composed of amino acids, which are
organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur.
Amino acids are the building blocks of proteins, and proteins are the building
blocks of muscle mass, according to the National Institutes of Health (NIH).
“When protein is broken down in the body it helps to fuel muscle mass, which
helps metabolism," said Jessica Crandall, a registered dietitian nutritionist,
certified diabetes educator and national spokesperson for the Academy of
Nutrition and Dietetics. "It also helps the immune system stay strong. It helps
you stay full. A lot of research has shown that protein has satiety effects.”
 https://www.livescience.com/53044-protein.html
❖ Fat
Fats are a type of nutrient that you get from your diet. It is essential to eat some
fats, though it is also harmful to eat too many.
The fats you eat give your body energy that it needs to work properly. During
exercise, your body uses calories from carbohydrates you have eaten. But after
20 minutes, exercise then depends on calories from fat to keep you going.
You also need fat to keep your skin and hair healthy. Fat also helps you absorb
vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your
fat cells and insulates your body to help keep you warm.
The body uses fat as a fuel source, and fat is the major storage form of energy
in the body. Fat also has many other important functions in the body, and a
moderate amount is needed in the diet for good health.
The fats your body gets from your food give your body essential fatty acids
called linoleic and linolenic acid. They are called "essential" because your body
cannot make them itself, or work without them. Your body needs them for brain
development, controlling inflammation, and blood clotting.

https://medlineplus.gov/ency/patientinstructions/000104.htm#:~:text=Fats%20are%20a%20type%20of,from%20carbohydrat
es%20you%20have%20eaten.

❖ Carbohydrates
Carbohydrates, or carbs, are sugar molecules. Along with proteins and fats,
carbohydrates are one of three main nutrients found in foods and drinks.
Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is
the main source of energy for your body's cells, tissues, and organs. Glucose
can be used immediately or stored in the liver and muscles for later use.

What are the different types of carbohydrates?

There are three main types of carbohydrates:

1. Sugars. They are also called simple carbohydrates because they are in the
most basic form. They can be added to foods, such as the sugar in candy,
desserts, processed foods, and regular soda. They also include the kinds of
sugar that are found naturally in fruits, vegetables, and milk.
 2. Starches. They are complex carbohydrates, which are made of lots of simple
sugars strung together. Your body needs to break starches down into sugars
to use them for energy. Starches include bread, cereal, and pasta. They also
include certain vegetables, like potatoes, peas, and corn.
3. Fiber. It is also a complex carbohydrate. Your body cannot break down most
fibers, so eating foods with fiber can help you feel full and make you less
likely to overeat. Diets high in fiber have other health benefits. They may
help prevent stomach or intestinal problems, such as constipation. They may
also help lower cholesterol and blood sugar. Fiber is found in many foods
that come from plants, including fruits, vegetables, nuts, seeds, beans, and
whole grains.

https://medlineplus.gov/carbohydrates.html#:~:text=Carbohydrates%2C%20or%20carbs%2C
%20are%20sugar,cells%2C%20tissues%2C%20and%20organs.

2. MICRONUTRIENTS: a chemical element or substance required in trace amounts for

the normal growth and development of living organisms.

❖ Vitamins
Vitamins are nutrients required by the body in small amounts, for a variety of
essential processes. Most vitamins cannot be made by the body, so need to be
provided in the diet. Vitamin D can be made by the body in the skin when it is
exposed to sunlight.
❖ Minerals
Minerals are those elements on the earth and in foods that our bodies need to
develop and function normally. Those essential for health include calcium,
phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine,
chromium, copper, fluoride, molybdenum, manganese, and selenium.
 3. PHYTONUTRIENTS
Phytonutrients are natural compounds found in plant foods such as vegetables,
fruit, whole grain products and legumes. These plant compounds have
beneficial effects working with other essential nutrients to promote good health.
Phytonutrients, also called phytochemicals, are chemicals produced by plants.
Plants use phytonutrients to stay healthy. For example, some phytonutrients
protect plants from insect attacks, while others protect against radiation from
UV rays.
Phytonutrients can also provide significant benefits for humans who eat plant
foods. Phytonutrient-rich foods include colorful fruits and vegetables, legumes,
nuts, tea, whole grains and many spices. They affect human health but are not
considered nutrients that are essential for life, like carbohydrates, protein, fats,
vitamins and minerals.
Among the benefits of phytonutrients are antioxidant and anti-inflammatory
activities. Phytonutrients may also enhance immunity and intercellular
communication, repair DNA damage from exposure to toxins, detoxify
carcinogens and alter estrogen metabolism. The U.S. Department of
Agriculture (USDA) notes that consuming a phytonutrient-rich diet seems to be
an “effective strategy” for reducing cancer and heart disease risks. Many
phytonutrients give plants their pigments, so a good way to tell if a fruit or
vegetable is rich in phytonutrients can be by its color, according to Louis
Premkumar, a professor of pharmacology at Southern Illinois University School
of Medicine and author of "Fascinating Facts about Phytonutrients in Spices and Healthy
Food" (Xlibris, 2014). Look for deep-hued foods like berries, dark greens,
melons and spices. These foods also are rich in flavor and aroma, which makes
them more palatable. But some phytonutrient-rich foods have little color, like
onions and garlic, and you don’t want to discount them.

https://www.livescience.com/52541phytonutrients.html#:~:text=Phytonutrient%2Drich%20f
oods%20include%20colorful,%2C%20fats%2C%20vitamins%20and%20minerals.
Food Pyramid
The Food Pyramid is a visual representation of how different foods and drinks contribute
towards a healthy balanced diet. The Food Pyramid allows individuals the flexibility to choose
foods and drinks from each shelf depending on their food preferences. It organizes foods and
drinks into 5 main shelves, starting from the most important shelf on the bottom.

APPLICATION
Instruction: Make a food pyramid on the food that you will eat for two weeks and write it in a
piece of paper. Base your food pyramid in the example above.

Name: _____________________________
 Lesson 2: Physical Activities

OBJECTIVES
At the end of the lesson, the students will be able to:

✓ Identify the different moderate and vigorous physical activities recommended for each
individual needs.
✓ Differentiate the energy systems involved in terms of the rate of ATP production during
physical activity.
✓ Distinguish the energy systems of the body involved in a particular physical activity.

INTRODUCTION
Welcome to Lesson 2 of Module 2! In this lesson, you will be able to familiarize
the different physical activities and how it is being arrange in a pyramid according to the needs
of the body. Now let’s get started!

ACTIVITY
In this activity, try to recall the activities that you do in your daily routine. List
them below.
______________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________

ANALYSIS
Based on the list that you have above, answer the questions below.
1. Are you doing household chores?
2. Do your activities help you become active entire day?
3. What do you feel after doing such activities?
4. Do you feel body pain in doing this activity?
 ABSTRACTION

What is Physical Activity?

World Health Organization defines physical activity as any bodily movement produced
by skeletal muscles that requires energy expenditure – including activities undertaken
while working, playing, carrying out household chores, travelling, and engaging in
recreational pursuits.
The term "physical activity" should not be confused with "exercise", which is a
subcategory of physical activity that is planned, structured, repetitive, and aims to
improve or maintain one or more components of physical fitness. Beyond exercise, any
other physical activity that is done during leisure time, for transport to get to and from
places, or as part of a person’s work, has a health benefit. Further, both moderate- and
vigorous-intensity physical activity improve health

• How much of physical activity is recommended?

Children and adolescents aged 5-17years

✓ Should do at least 60 minutes of moderate to vigorous-intensity physical

activity daily.
✓ Physical activity of amounts greater than 60 minutes daily will provide
additional health benefits.
✓ Should include activities that strengthen muscle and bone, at least 3 times
per week.
✓
Adults aged 18–64 years

✓ Should do at least 150 minutes of moderate-intensity physical activity

throughout the week or do at least 75 minutes of vigorous-intensity
physical activity throughout the week, or an equivalent combination of
moderate- and vigorous-intensity activity.
✓ For additional health benefits, adults should increase their moderate-
intensity physical activity to 300 minutes per week, or equivalent.
✓ Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a week.
 Adults aged 65 years and above

✓ Should do at least 150 minutes of moderate-intensity physical activity

throughout the week, or at least 75 minutes of vigorous-intensity physical
activity throughout the week, or an equivalent combination of moderate-
and vigorous-intensity activity.
✓ For additional health benefits, they should increase moderate-intensity
physical activity to 300 minutes per week, or equivalent.

Those with poor mobility should perform physical activity to enhance balance and prevent
falls, 3 or more days per week. Muscle-strengthening activities should be done involving major
muscle groups, 2 or more days a week. The intensity of different forms of physical activity
varies between people. In order to be beneficial for cardiorespiratory health, all activity should
be performed in bouts of at least 10 minutes duration.

Benefits of physical activity and risk of insufficient physical activity

✓ Regular physical activity of moderate intensity – such as walking, cycling, or doing

sports – has significant benefits for health. At all ages, the benefits of being physically
active outweigh potential harm, for example through accidents. Some physical
activity is better than doing none. By becoming more active throughout the day in
relatively simple ways, people can quite easily achieve the recommended activity
levels.
Regular and adequate levels of physical activity:

✓ improve muscular and cardiorespiratory fitness;

✓ improve bone and functional health;
✓ reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types
of cancer (including breast cancer and colon cancer), and depression;
✓ reduce the risk of falls as well as hip or vertebral fractures; and
✓ are fundamental to energy balance and weight control.

Several environmental factors which are linked to urbanization can

discourage people from becoming more active, such as:

✓ fear of violence and crime in outdoor areas

✓ high-density traffic
✓ low air quality, pollution
✓ lack of parks, sidewalks and sports/recreation facilities.
Physical Activity Pyramid: just like how the food pyramid works, the physical fitness
pyramid is a guide to improve your physical fitness. It recommends different types of
activities you should be doing in a week to stay physically fit. The closer to the pyramid base,
the more frequent the activity!

1. Lifestyle physical activities: Things you do anytime, anywhere!

✓ when we say “lifestyle,” we mean physical activities that you are already doing as part
of your everyday routine. These activities include moving around in the house, doing
household chores like sweeping or mopping the floor, or just about every other thing
you do with minimal effort. Moving is better than no physical activity at all. So make
sure you incorporate activity even in the little things!
✓ How often should I do lifestyle physical activities?
✓ Every day
2. Aerobic exercises: Things that speed up your heart rate
✓ Take your physical activities up a notch by building your cardiorespiratory
endurance. At least 30 minutes of aerobic exercises each day should do the trick!
✓ How often should I do aerobic exercises?
✓ 3-5 times per week

3. Sports and recreational activities: Things you enjoy doing

It’s time to get your head in the game! Whether you play or don’t play sports, the
physical fitness pyramid suggests engaging in sports and recreational activities on a
weekly basis. Not only is it fun to do, but the fitness and health benefits are just too
good to pass off. Guess it’s time to take your PE classes extra seriously!
How often should I do sports and recreational activities?
3-5 times per week
4. Strength and flexibility exercises: Things that build you up
✓ When physical fitness is mentioned, the first thing that comes to mind would be
strenuous, hardcore exercises that often involve strength and flexibility exercises.
Don’t you agree?
✓ While we’re not going to lie that these activities are really a stretch for some people
(pun intended), students like you are actually at a good age to start building muscle
strength, endurance, and flexibility as young as you are. Don’t be afraid to start with
small, light weights. Progress is key!
✓ How often should I do strength and flexibility exercises?
✓ 2-3 times per week
5. Leisure and playtime activities: Things you love doing
✓ Physical fitness should be fun. If you want to keep an active and healthy lifestyle,
your physical activities should be tailored to your interests and preferences. That
means carving time for activities you love! After all, it gets easier to get fit and stay
fit when you actually enjoy a workout that doesn’t feel like a chore.
✓ How often should I do leisure and playtime activities?
✓ 2-3 times per week

6. Physical inactivity: Things you should do less

✓ The activity that occupies the top spot (read: smallest portion) in the physical fitness
pyramid is… you guessed it, the physical inactivity level! While we don’t necessarily
remove inactivity in your day to day (we still need rest and sleep periods!), we
suggest cutting it down and not being too inactive.
 APPLICATION
Make your physical fitness pyramid, and list down the physical activities that you must
do to improve your physical fitness.
Congratulations for completing the Module 2! It’s been great of you to have accomplished this
module! Expect more learnings and tasks to be done in the next module.