Lesson 1: Nutrition
What is Nutrition
Nutrition refers to the food intake, which is the key to any
level of physical conditioning. It involves the nutrients that
get into the body through the regular three meals and snacks
Why do we need to consume more than 40 different
nutrients in order to maintain good health?
➢ Because your body must have the nutrients to stay
operating at peak levels, and they are only available
from food.
➢ Because no single food source contains all of these
nutrients
➢ Eating a variety of foods from the 5 major food
groups provides a range of nutrients to the body
➢ Promotes good health and can help reduce the risk
of diseases
➢ Nutrient is a substance in food that provides
structural or functional components or energy to the
body.
➢ Essential nutrients are ones that cannot be
synthesized by the body and, therefore, must be
supplied from foods.
➢ MACRONUTRIENTS are nutrients that provide
calories or energy and are required in large amounts
to maintain body functions and carry out the
activities of daily life.
➢ There are three broad classes of macronutrient:
proteins, carbohydrates and fats.
➢ MICRONUTRIENTS are vitamins and minerals
needed by the body in very small amounts.
However, their impact on a body’s health are critical,
and deficiency in any of them can cause severe and
even life-threatening conditions. They perform a
range of functions, including enabling the body to
produce enzymes, hormones and other substances
needed for normal growth and development.
➢ There are three types of micronutrients:
water-soluble vitamins, fat-soluble vitamins,
macrominerals and trace minerals
The Food Groups
Carbohydrates
➢ also known as carbs, are vital at every stage of life.
They’re the body’s primary source of energy and the
brain’s preferred energy source. Carbs are broken
down by the body into glucose -a type of sugar.
Glucose is used as fuel by your body’s cells, tissues,
and organs
➢ Food Sources Carbs are found in all plant foods
(grains, vegetables, fruit, legumes and nuts), dairy
and foods containing added sugars. Healthier foods
higher in carbohydrates include ones that provide
dietary fiber and whole grains as well as those
without added sugars.
There are three main types of carbohydrates:
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.
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.
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
Proteins
➢ are part of every cell, tissue and organ in our bodies.
They are constantly being broken down and
replaced. The protein in the foods we eat is digested
into amino acids that are later used to replace these
proteins in our bodies. They are involved in
metabolic, transport, and hormone systems and they
make up enzymes that regulate metabolism.
Proteins defend the body against disease through
immune function.
➢ Food Sources Animal protein: Meat, Poultry, Fish,
Eggs, Cheese, Yogurt, Milk.
➢ Plant protein: Lentils, Beans, Peas, Nuts, Cereals
 ➢ Fat-Soluble Vitamins Fat-soluble vitamins are
Fats stored in the body's cells and are not excreted as
➢ provide energy during endurance exercise, in easily as water-soluble vitamins. They do not need
between meals, and in times of starvation. They to be consumed as often as water-soluble vitamins,
constitute an essential component of cell although adequate amounts are needed. Too much
membranes, insulate and act as a shock absorber of a fat-soluble vitamin can become toxic. A
for bones and organs. Fats are not necessarily bad balanced diet usually provides enough fat-soluble
for you, but you only need a small amount. vitamins.
➢ Food Sources Unsaturated or “good” fats include
vegetable oils, salad dressings, avocados, ground
flax seeds, nuts, seeds and fatty fish (salmon,
sardines, mackerel). Saturated Or “bad” fats are
found in high-fat cuts of beef and pork, full fat dairy
products, butter and various snack foods (cookies,
pastries, donuts). Trans fats (the really bad fats!) are
found in some margarines, deep-fried foods, snack
foods (chips, crackers, pastries, donuts) and
anything with hydrogenated ingredients.
Vitamins And Minerals
➢ Are micronutrients required by the body to carry out
a range of normal functions. However, these
micronutrients are not produced in our bodies and
must be derived from the food we eat.
➢ Water-Soluble Vitamins Water-soluble vitamins
travel freely through the body and excess amounts
are usually excreted by the kidneys. The body needs
water-soluble vitamins in frequent, small doses.
These vitamins are not as likely as fat-soluble
vitamins to reach toxic levels.

Minerals
Lesson 3-5: The Muscular System

The Muscular System

➢ The muscular system consists of all the muscles of
the body. These make up approximately 42% of total
body weight, and are composed of long, slender
cells known as fibers. The fibers are different lengths
and vary in color from white to deep red.
➢ The muscular system contains more than 600
muscles that work together to enable the full
functioning of the body.

3 Types of Muscle...
Your body has three types of muscle tissue that perform
different functions.
➢ Cardiac muscle cell
➢ Skeletal muscle cell
➢ Smooth muscle cell

Cardiac muscle
➢ is involuntary muscle that is found only in the heart.
➢ Each muscle consists of a group of fibers held
➢ The cardiac muscle or myocardium are striated like
together by connective tissue, and enclosed in a
skeletal muscles, but are smaller and shorter.
fibrous sheath or fascia (FASH ee ah).
➢ They are stimulated to contract by electrical
➢ The layers of the deep fascia from the epimysium of
impulses sent out from small clumps of specialized
the muscle to the endomysium; the individual
tissue in the heart
wrapping for each muscle fiber separates muscles
➢ The sinoatrial (si-no-A-tre-ul)
from one another. Fascia covers entire skeletal
➢ Atrioventricular node
muscle
➢ (a-tre-o-ven-trik-ye-lar) nodes
Cardiac Muscle – Functions
➢ Causes hear beat
➢ Directs circulation
➢ Regulates blood pressure
➢ Sends blood to different areas of the body
➢ These muscles work automatically without stopping,
day and night. They are similar in structure to the
skeletal muscles, so doctors sometimes classify
them as striated muscles.
 ➢ The cardiac muscles contract so that the heart can
squeeze out blood and then relax so that it can fill up
with blood again.

Skeletal muscles
➢ Skeletal muscles move the external parts of the
body and the limbs. They cover the bones and give
the body its shape.
Types of skeletal muscle
➢ As skeletal muscles only pull in one direction, they
➢ The two main types of skeletal muscle are
work in pairs. When one muscle in the pair
slow-twitch and fast- twitch.
contracts, the other expands, and this facilitates
Type I, red, or slow-twitch muscles
movement.
➢ These are dense and rich in myoglobin and
➢ The muscles attach to strong tendons, which either
mitochondria. They have capillaries, which give them
attach to or directly connect with the bones. The
their red color. This type of muscle can contract for a
tendons extend over the joints, and this helps keep
long time without much effort. Type I muscles can
the joints stable. A person in good health can
consciously control their skeletal muscles.
➢ Most visible body movements — such as running,
sustain aerobic activity using carbohydrates and fats
walking, talking, and moving the eyes, head, limbs,
as fuel.
or digits — occur when the skeletal muscles
Type II, white, or fast-twitch muscles
contract.
➢ These muscles can contract rapidly and with a lot of
➢ Skeletal muscles also control all facial expressions,
force. The contraction is strong but short-lived. This
including smiles, frowns, and mouth and tongue
type of muscle is responsible for most of the body’s
movements.
muscle strength and its increase in mass after
➢ Skeletal muscles are continually making tiny
periods of weight training. Compared with
adjustments to maintain the body’s posture. They
slow-twitch muscle, it is less dense in myoglobin and
keep a person’s back straight or hold their head in
mitochondria.
one position. Together with the tendons, they keep
the bones in the right position so that the joints do
not dislocate.
➢ Skeletal muscles also generate heat when they
contract and release, and this helps maintain body
temperature. Nearly 85% of the heat that the body
produces comes from muscle contraction.
Smooth muscles –
➢ Provides movement of internal organs.
➢ Smooth muscle lines most hollow organs of the
body, such as the intestines, stomach, and uterus.
They help move substances through tubular areas
such as blood vessels and the small intestines,
contracting automatically and rhythmically.
➢ Smooth muscle, also called involuntary muscle,
muscle that shows no cross stripes under
microscopic magnification. It consists of narrow
spindle-shaped cells with a single, centrally located
nucleus. Smooth muscle tissue, unlike striated
muscle, contracts slowly and automatically.
➢ Smooth muscles – are responsible for movements
in the stomach, intestines, blood vessels, and hollow
organs. The smooth muscles in the bowel are also
called visceral muscles.
➢ These muscles work automatically, with a person
being unaware that they are using them. Unlike
skeletal muscles, they do not depend on conscious
thought.
➢ Many different bodily movements depend on smooth
muscle contractions. These include the intestinal
walls pushing food forward, the uterus contracting
during childbirth, and the pupils shrinking and
expanding to accommodate the amount of light ➢ A tendon is a means of attachment, connecting the
available. muscle to the bone. They vary in length, from less
➢ Smooth muscles are also present within the walls of than an inch to more than a foot.
the bladder and the bronchi. The arrector pili ➢ A wide sheet-like tendon is called an aponeurosis
muscles in the skin, which make the hair stand up, (ap ah nyu ROH siss).
also comprise smooth muscle fibers.

Parts of a muscle
➢ Body – the main portion
➢ Origin – the fixed attachment
➢ Insertion - the point of attachment to the part of the
body moved by this muscle
➢ In this picture, the origin of the muscle is the scapula
attachment; a tendon provides the insertion on the
ulna and radius bones.
Eleven main functions of the muscular system...
1. Mobility
➢ The muscular system’s main function is to allow
movement. When muscles contract, they contribute
to gross and fine movement.
➢ Gross movement refers to large, coordinated
motions and includes:
○ Walking
○ Running
○ swimming
➢ Fine movement involves smaller movements, such
as:
○ Writing
○ Speaking
○ facial expressions
➢ The smaller skeletal muscles are usually responsible
for this type of action.
➢ Most muscle movement of the body is under
conscious control. However, some movements are
reflexive, such as withdrawing a hand from a source
of heat.
2. Stability
➢ Muscle tendons stretch over joints and contribute to
joint stability. Muscle tendons in the knee joint and
the shoulder joint are crucial in stabilization.
➢ The core muscles are those in the abdomen, back,
and pelvis, and they also stabilize the body and
assist in tasks, such as lifting weights.
3. Posture
➢ Skeletal muscles help keep the body in the correct
position when someone is sitting or standing. This is
known as posture.
➢ Good posture relies on strong, flexible muscles. Stiff,
weak, or tight muscles contribute to poor posture
and misalignment of the body.
➢ Long-term, bad posture leads to joint and muscle
pain in the shoulders, back, neck, and elsewhere.
4. Circulation
➢ The heart is a muscle that pumps blood throughout
the body. The movement of the heart is outside of
conscious control, and it contracts automatically
when stimulated by electrical signals.
➢ Smooth muscle in the arteries and veins plays a
further role in the circulation of blood around the
body. These muscles maintain blood pressure and
circulation in the event of blood loss or dehydration.
➢ They expand to increase blood flow during times of
intense exercise when the body requires more
oxygen.
5. Respiration
➢ Breathing involves the use of the diaphragm muscle.
➢ The diaphragm is a dome-shaped muscle located
below the lungs. When the diaphragm contracts, it
pushes downward, causing the chest cavity to get
bigger. The lungs then fill with air. When the
diaphragm muscle relaxes, it pushes air out of the
lungs.
➢ When someone wants to breathe more deeply, it
requires help from other muscles, including those in
the abdomen, back, and neck.
6. Digestion
➢ Smooth muscles in the gastrointestinal or GI tract
control digestion. The GI tract stretches from the
mouth to the anus.
➢ Food moves through the digestive system with a
wave-like motion called peristalsis. Muscles in the
walls of the hollow organs contract and relax to
cause this movement, which pushes food through
the esophagus into the stomach.
➢ The upper muscle in the stomach relaxes to allow
food to enter, while the lower muscles mix food
particles with stomach acid and enzymes.
➢ The digested food moves from the stomach to the
intestines by peristalsis. From here, more muscles
contract to pass the food out of the body as stool.
7. Urination
➢ The urinary system comprises both smooth and
skeletal muscles, including those in the:
○ Bladder
○ Kidneys
○ penis or vagina
○ Prostate
○ Ureters
○ Urethra
➢ The muscles and nerves must work together to hold
and release urine from the bladder.
➢ Urinary problems, such as poor bladder control or
retention of urine, are caused by damage to the
nerves that carry signals to the muscles.
8. Childbirth
➢ Smooth muscles in the uterus expand and contract
during childbirth. These movements push the baby
through the vagina. Also, the pelvic floor muscles
help to guide the baby’s head down the birth canal.
9. Vision
➢ Six skeletal muscles around the eye control its
movements. These muscles work quickly and
precisely, and allow the eye to:
○ maintain a stable image
○ scan the surrounding area
○ track moving objects
10. Organ protection
➢ Muscles in the torso protect the internal organs at
the front, sides, and back of the body. The bones of
the spine and the ribs provide further protection.
➢ Muscles also protect the bones and organs by
absorbing shock and reducing friction in the joints.
11. Temperature regulation
➢ Maintaining normal body temperature is an important
function of the muscular system.
➢ Almost 85 percent of the heat a person generates in
their body comes from contracting muscles.
➢ When body heat falls below optimal levels, the
skeletal muscles increase their activity to make heat.
Shivering is one example of this mechanism.
Muscles in the blood vessels also contract to
maintain body heat.
➢ Body temperature can be brought back within
normal range through the relaxation of smooth
muscle in the blood vessels. This action increases
blood flow and releases excess heat through the
skin.