HEALTH : QUARTER 2, MODULE 1

NUTRITION refers to the intake of food in relation to the body’s dietary needs. Good
nutrition depends on the combination of food having the required different nutrients we
should take on a daily basis. Excess or deficient intake of some nutrients may lead to
illness.

NUTRIENTS are the substances found in food that your body needs to function properly.

Why is Adolescents’ Nutrition Important?

The changes in growth and development during adolescence create increased demand for
energy and nutrients. As an adolescent, your total nutrient needs are higher at this stage
than at any other stage in your life cycle. It only shows that nutrition and physical growth are
essentially related. Optional nutrition is a requisite for achieving your full growth potentials.
The physical changes during adolescence affect the body’s nutritional needs. For boys, muscle mass
increases and for girls, body fats also increase. Your body needs greater amount of calcium, iron,
protein, carbohydrates and fiber. As appetite is also likely to increase, it is important that food
choices are made carefully.

The Nutrients and The Right Foods During Adolescence?

CALCIUM (a substance that is important in people for strong, healthy bones)
Develops bone development
- Regulates the vital body functions such as blood clotting, heart muscle contraction
and relaxation, transmission of nerve impulse and activation of some enzymes
(helps natural process)
- Helps building bone mass that will lessen your chance of developing osteoporosis

IRON (a substance that occurs naturally in the blood)

- Helps in regulating menstruation
- Is essential element for blood production
- Helps maintain proper function of the cells
- Resists to infection

PROTEIN (a macronutrient that is essential to building muscle mass which is commonly

found in animal products)
- Develops bone and muscles
- Replaces damaged cells
- Makes enzymes, antibodies and hormones
- Supplies energy
- Produces calories (unit of energy produced by food)

CARBOHYDRATES (a substance found in certain foods that provide your body with heat
and energy)
- Provides energy to sustain physical activities

FIBER (a substance that helps digest food)

-Helps move waste through the digestive system
- Prevents constipation and intestinal problems
- Reduces the risk of heart diseases
- Controls diabetes by reducing blood glucose (simple sugar) levels
PHYSICAL EDUCAATION : QUARTER 2, MODULE 1
A SMART Guide to Goal Setting
When taking on any challenge, it’s a good idea to define your goals. You
should identify what you want to accomplish and how you will carry out your plan.
This is important when making positive change and will help you succeed.

Short-term goal should be developed with a limited amount of time in mind.

Example: A 15-year old is aiming to improve his road running time over three
kilometers by five seconds each week.

Long-term goal is something you want to do further in the future. It requires

time and planning.
Example: A girl is aiming to be running a distance of eight kilometers by the end of
the school.

These goals should be:

S-M-A-R-T
S (Specific) Write down what you want to achieve.
M (Measurable) Write down amounts, times, days, and other measure factors.
A (Achievable) Your goals should be realistic.
R (Relevant) Your goals should be important to you.
T (Trackable) Recording your progress helps you see what you have achieved.

Principles of Fitness Training

A. Principle of Overload is the most basic of all fitness training principle. It
specifies that you must perform physical exercise than normal amounts
(overload) to get an improvement in physical fitness and health benefits.
Example:
If improvement in muscular strength is the goal, the muscle must be exercised
with a greater weight than normal.

B. Principle of Specificity indicates that you must train a specific energy

system and specific muscle groups in order for them to improve.
Example:
If you want to develop the cardiovascular endurance, you must design a
training program that primarily utilizes a particular energy system.

C. Principle of Progression indicates that load could be increased gradually

overtime to remain effective and safe for best results.
Example:
An individual training to gain cardio respiratory endurance may begin in an
exercise program by jogging 2 kilometers at a moderate intensity. The next week,
the individual could increase distance to 2 ½ kilometers while still working at the
same level of intensity. Week after week, the overload could be adjusted until the
desired level of fitness is attained.

D. Principle of Variation maintains individual’s interest and provides a change

of pace while still making progress toward desired goals. Variation lessens
boredom and overcome periods where there seem to be little progress.
Example:
Alternating hard workouts with easier workouts, and running in different
locations within the community are some ways to introduce variability into one’s
fitness program.

E. Principle of Recovery is a principle that incorporates time to rest into the

fitness program.
Example: An individual may work one day on improving upper body strength and devote
the next day’s training to working lower body strength.

FITT Principle
A well-design personal physical activity plan will outline how often
(frequency), how long (time), and how hard (intensity) a person exercises, and
what kinds of exercises (type) are selected. FITT Principle is a formula in which
each letter represents a factor important for determining the correct amount of
physical activity.

Applying the Basic Training Principles

Frequency refers to the number of exercise session per week; for example,
three to five times a week.
Intensity is the degree of effort or exertion put forth by an individual during
exercise.
Time is the duration of the length of the activity, such as 40 minutes of
exercise is how long an exercise must be performed to be effective.
Type is the mode of exercise being performed. The selection of the type of
exercise should be guided by the fitness goal to be achieved.