PHYSICAL EDUCATION

FOOD AND NUTRITION - material consisting of essential nutrients that are used in the body of an
organism to sustain growth, repair, and vital processes and to furnish energy.

NUTRITION - the processes by which a human being takes in and utilizes food substances. The amount
and kind of food you eat affects your health and well-being.

NUTRIENTS - it is simply defined as a basic substance of the body that is used for important function
varieties. In simple terms it is anything that you eat, where your body can supply more energy for
performing your daily Physical activities.

PHYSICAL ACITIVITIES - is a movement that requires your muscle to use more energy. When you are
engaging in activities your body uses nutrients to have a good performance and helps you to repair
tissue damage during activity.

SIX ESSENTIAL NUTRIENTS

 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water

CARBOHYDRATES - are the second important nutrient and water is the first
 are one of the three energy-yielding nutrients Because they provide your body with
calories, which can be converted to Energy. You also get calories from proteins and
fats, making them the other Two energy-yielding nutrients, but when you are
physically active, carbs will Be your best energy source.

TWO CATEGORIES OF CARBOHYDRATES

SIMPLE CARBOHYDRATES – are broken down quickly by the body that converts into energy. It is found
naturally in table sugar and syrups.

COMPLEX CARBOHYDRATES – these are the carbohydrates that it takes long to digest but the most
stable source of energy. Examples of this are bread and pasta.

FATS - are important dietary components, it provides energy and enhances the flavor of food, excess
intake of fats causes cardiovascular diseases and cholesterol in the blood.

PROTEINS - it is important for numerous body functions. The primary role of protein is to serve as the
structural units to build and repair body tissues. It supports nutrients and maintains the body salts and
fluid balance. It also plays an important role in blood clotting.
VITAMINS - are organic compounds needed in small quantities by the body to perform specific functions
of growth and development to the work of nerves and muscles. It plays a significant role in increasing
energy from the food we eat.

MINERALS - are those elements in food 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. Hence, minerals play
significant roles in regulating key body functions such conducting nerve impulses, muscular
construction, enzyme functions and maintenance of water balance.

WATER - is involved in all vital processes in the body. It is considered to be the nutrients greatest
concern to physically active individuals. A water loss of 15% can be fatal. Water is important for
temperature control of the body, absorption, and digestion of foods, formation of blood and elimination
of wastes.

FOOD-BASED DIETARY GUIDELINES-PHILIPPINES

DAILY NUTRITIONAL GUIDE (DNG) – it is the Philippine food guide or pyramid before Pyramid but
PINGGANG PINOY - is the new food guide today.
YEAR 1990 - the first dietary Food Guide of the Philippines was published, then they revised it in 2000
and they revised it again in 2012.

DAILY NUTRITIONAL GUIDE (DNG) PYRAMID

 has 2 recommended consumption levels. The Messages
of this pyramid is about doing regular exercise or workouts for
at least 30 minutes and practicing good environmental and
personal hygiene.
 PINGGANG PINOY
shows the healthy food plate for Filipino adults. It
includes Grow (fish, chicken or etc.), Go (wheat bread, rice
or etc.), and Glow Foods (vegetables, fruits or etc.).
Pinggang Pinoy also provides messages by indicating the
appropriate giving out of food notorious in every meal.

MESSAGES
 Eat a variety of healthy foods that add nutrients that our body needs.
 Breastfeed infants exclusively from birth up to 6 months, then give appropriate
complementary foods while continuing breastfeeding for 2 years and beyond for
optimum growth and development.
 Practice a balanced diet with proper exercise.
 Eat foods that are rich in protein for growth and repair of body tissues.
 Consume calcium rich foods for healthy bones and teeth.
 Drink potable water or any healthy drinkable liquids to prevent water-borne
diseases. Avoid drinking carbonated drinks that can affect your urinary system.
 Using iodized salt can prevent having iodine deficiency like goiter.
 Limit the intakes of salty or any fatty acidic foods, this will cause cardiovascular
disease.
 Be physically active by doing both outdoor and indoor activities. Hence, this will
help you to manage stress and live a healthy lifestyle.
 EATING HABITS: TRENDS AND ISSUE
DIET TRENDS
DESCRIPTION
It is the process that
causes the body to release
ketones. In the absence of
circulating blood sugar
KETOGENIC from food, we start
DIET breaking down stored fat
into molecules called
ketone bodies (the
process is called
ketosis). It is a diet that is
rich in proteins and fats.
WHOLE30 is a nutritional program
DIET designed to change the
way you feel and eat in 30
days. Basically, you have
to remove all of the
potentially inflammatory
foods and beverages in
your diet (think: added
sugar and sweeteners,
alcohol, grains, legumes,
dairy, processed foods
and beverages, baked
goods, and junk foods)
and eat three "clean"
meals a day, made with
Whole30-approved
ingredients
FODMAPs stand for
fermentable oligo-
LOW- saccharides, di-
FOODMAP saccharides, mono-
DIET saccharides and polyols.
Put more simply,
DRAWBACKS/
BENEFITS ISSUE
There are solid One of the main
evidence showing that criticisms of this diet is
ketogenic diet reduces that many people tend
seizures in children, to eat too much
sometimes as protein and poor-
effectively as quality fats from
medication. processed foods, with
very few fruits and
vegetables. Patients
with kidney disease
need to be cautious
because this diet could
worsen their
condition.
Whole30 is essentially a Because Whole30
consumer-friendly guidelines don’t
version of an require the re-entry of
elimination diet that restricted foods after
cuts out potential food 30 days, you may be
sensitivities for 30 days, putting yourself at risk
as well as drastically for nutrient
decreases deficiencies. Calcium
inflammatory food and Vitamin D
intake and increases deficiencies are the
key anti-inflammatory biggest concerns, but
foods like fruits, magnesium, folate,
vegetables, and omega- Vitamin A, Vitamin E
3 fatty acids and others may be
affected if you aren’t
getting an adequate
variety of produce and
healthy fats.
Have fewer digestive FODMAPs
symptoms, draw water into your
like gas, bloating, diarrh digestive tract, which
ea, and constipation could make you
bloated. If you eat too
much of them, they
 FODMAPs are certain
types of carbohydrates --
the sugars, starches, and
fiber in foods.
Is an eating pattern where
you cycle between
INTERMITTEN periods
T FASTING of eating and fasting. It
DIET (TIME- does not say anything
RESTRICTIVE
about which foods to eat,
EATING)
but rather when you
should eat them.
A Mediterranean diet
THE incorporates the
MEDITERRANE traditional healthy living
AN DIET habits. It is high in
vegetables, fruits,
legumes, cereals, and
unsaturated fats. It usually
includes low intake of
meat and dairy products.
It’s a diet rich in fruits,
THE DASH vegetables, legumes and
DIET low-fat dairy products,
and low in snacks and
saturated fats. The
acronym stands for
Dietary Approaches to
Stop Hypertension.
Developed at Rush
University Medical,
Manage your IBS can hang around in
symptoms without your gut and ferment.
taking medicine
Improve your quality of
life
Reduced body weight, Accumulating that
this fasting can help eating in a 6-hour
lower cholesterol, period and fasting for
improve glucose 18 hours can trigger a
control, reduce metabolic switch from
liver fat and improve glucose-based to
blood pressure. ketone-based energy,
with increased stress
resistance, increased
longevity, and a
decreased incidence of
diseases, including
cancer and obesity.
People who follow Eating pattern is lower
Mediterranean diet in calcium and vitamin
have a lower risk of D. This is due to the
various diseases, fact that less dairy is
including obesity, diabe consumed when
tes, cancer, and following this eating
cardiovascular pattern. The possibility
disease. of reduced calcium
and vitamin D intake
has raised concerns
among some people.
DASH diet helps to Not designated for
reduce cholesterol, and weight loss because of
may improve other the food that will take
cardiovascular risk are foods that are
factors. Hence, .The capable of controlling
DASH diet has or to stop
been shown to be an hypertension.
effective management
strategy for diabetes
and research has even
shown that the DASH
diet may reduce the
risk of gout in men.
MIND diet is filled with limits foods that
foods that are high in contain saturated fats
 THE MIND combines foods from the antioxidant that and trans fats, which
DIET Mediterranean and DASH protects the brain studies have shown
diets. against oxidative stress. can increase beta-
amyloid protein levels
in brains

KINESIOLOGY OF HUMAN
KINESIOLOGY – in physical education, it is also known as orthopedics, athletic training, and physical
therapy and medicine. Hence, it is the study of human body movements to provide information from
the point of view of physical science.

ANATOMICAL – It is the body structure of living things. Thus, it is used to describe the actions of muscles
upon the skeleton.
BASIC ANATOMICAL MOVEMENTS
FLEXION AND EXTENSION
FLEXION – Is the bending of an arm or leg. Technically, it's a physical position that decreases the
angle between the bones of the limb at a joint. It occurs when muscles contract and move your bones
and joints into a bent position. Example of this is when you are in a sitting position.

EXTENSION – describes as straightening movement that increases the angle between body parts. For
example, when standing up, the knees are extended

ABDUCTION, ADDUCTION AND CIRCUMDUCTION

ABDUCTION – moves the limb away from the midline of the body laterally. Example, raising the arm
laterally and move it away from the body.

ADDUCTION – is the opposite of abduction. Thus, it is the movement of the body toward the body’s
midline. Example, if a person has their arms straight out at the shoulders and brings them down to their
sides

CIRCUMDUCTION – is the movement of a body region in a circular manner. It involves the sequential
combination of flexion, adduction, extension, and abduction at a joint.

ROTATION
ROTATION – it is a ring-shape or a circular motion of a whole or some parts of the body around the
center or point of rotation.

SUPINATION AND PRONATION

SUPINATION – A movement of the forearm from the prone position to supine position or facing upward
position of your palm.

PRONATION – A motion that moves the forearm from the supine position to the palm backward
position.

SUPINE – Whole or some parts of your body lying down facing upward.
PRONE – Whole or some parts of your body lying down facing downward.

DORSIFLEXION AND PLANTAR FLEXION

DORSIFLEXION – it is the movement of the ankle joint lifting the front of the foot that allows the top of
the foot moves upward.

PLANTAR FLEXION – likewise is a movement of the ankle joint lifting the heel of the foot from the
ground and pointing the toes downward.

INVERSION AND EVERSION

INVERSION – a reversal of position that turns the foot to angle the bottom toward the midline.
EVERSION – the condition of the foot being rotated outward.

PROTRACTION AND RETRACTION

PROTRACTION – the act of protracting of the scapula when the shoulder is moved forward as when
throwing a ball.

RETRACTION – the scapula is being pulled back posteriorly towards the vertebral column.

DEPRESSION AND ELEVATION

ELEVATION – the movement of the scapula and shoulder upward.

DEPRESSION – it is the movement of the scapula and shoulder downward elevation.

EXCURSION
EXCURSION – the movement of the mandible laterally.
A. LATERAL EXCURSION – movement of the mandible away from the midline towards right or left
side.
B. MEDIAL EXCURSION – movement where in the mandible is being returned to its resting
position.

OPPOSITION AND REPOSITION

OPPOSITION – it is the movement of the thumb that brings the tip in contact with the tip of the finger.

REPOSITION – it is the returning of the thumb to its anatomical position next to the index finger.