PATH FIT 1 – MOVEMENT ENHANCEMENT

Instructor: ESTELLE MARIE P. MANAHAN, LPT, MAEd

MIDTERM SESSION Handouts

Definition of Physical Education

Physical Education has undergone many vicissitudes and numerous changes of path in the Philippine
schools. There was a time when Physical Education was considered as education of the physical, hence, a
muscular physique was considered as a physical educated body. The activities then were termed as
"drill", "physical training" and "calisthenics". This old concept of physical education would, in all respect,
mean today as strengthening the muscles.

The newer and modern perception of physical education is that it is education through physical activities.
In modern physical education idiom, it is education through "movement." Wunderlich (1967) describes
of movement as follows:

1. It provides sensory data.

2. It broadens the perspective horizon.

3. It stimulates function and structure of all bodily organs.

4. It is the means by which an individual learns about himself in relation to his ambient environment.

What "education through movement" more particularly entails is the taking of that culture-based family
of activities and processes- games, dance, gymnastics, athletic sports, and outdoor pursuits- as a means
"through" which the teacher can help effect enviable outcomes, despite the consequences of whether or
not those activities have essential worth of their own. Moreover, Physical Education focuses on the
concept of "learn to move, move to learn". An individual must know how to move in order to learn on
how to move in order to acquire and learn the needed knowledge in a certain activity.

Physical Education

Physical Education is an integral part of the education program purposely to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total movement in
the performance of properly selected physical activities (Andin, 2002).

Phase of education concerned with the teaching and learning of skills and attitudes in play activities.

It is an aspect of education that may be appropriately described as education through physical exertion.

Legal Bases of Teaching Physical Education in the Philippines Setting

1901 - Physical exercise was one of the subjects introduced in the public schools and regular program of
athletics was developed.

1920 - Physical Education was made a required subject in the curriculum of all public schools.

1937 - Physical Education was made curricular subject in the secondary school curriculum.

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1969 - The School of Physical Education and Sports Development Act of 1969. A program of activities
included among others:

1. A program of health education and nutrition,

2. A program of physical fitness for all pupils,

3. A program of competitive athletics,

4. A program of intramurals and inter-unit athletic competition within schools, districts, and provinces;
and

5. An annual athletic competition within and among regions.

1982 - MAPE was introduced and the learning area involves music, arts, and physical education.

(Foundation of Physical Education by Carmen Andin)

Article 1 of the International Charter of Physical Education d Sports, UNESCO, Paris (1975) and
Recommendation 1, Inter- disciplinary Regional Meeting of Experts in Physical Education d Sports,
UNESCO, Brisbane (1982). The practice of Physical Education and Sports is a fundamental right of All...
and the right would not be treated as different in principle from the right of adequate food, shelter and
medicines.

Article XIV Section 19 (1) & (2) of the 1987 Philippine Constitution mandates that:

The state shall promote physical education and encourage sports programs, league competitions, and
amateur sports, including training or international competitions, to foster self-discipline, teamwork, and
excellence for the development of a healthy and alert citizenry.

All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.

Functions of Physical Education

Physical Education performs three functions which are:

1. Biologic Function refers to the enhancement of the individuals' growth and development through
body movement.

2. Integrative Function - refers to the personality integration achieved through participation in properly
selected physical activities.

3. Social Function - refers to the transmitting values and standards that are consistent with the needs
and ideals of the society.

All in all, Physical Education as education "through" movement is best conceived of as being that
component of the educational process which aims to improve and complement the individual chiefly
through professionally selected and directed physical activities

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Fitness - A Major Goal of Physical Education

Different people differ in their notion of fitness. In the field of Physical Education, the concept of fitness
has implications for physical, social, emotional, and mental well-being. In view of these four aspects, it
can be said that FITNESS is the ability to live a healthy, satisfying, and useful life. This type of life is what
the educational philosophers and thinkers’ term as the "good life". This is the ultimate goal of education.

To live the "good life" means that an individual satisfies the basic needs as physical well-being, love,
affection, security and self-respect. He lives blissfully with other people and is interested in them. He has
an interest and yearning to serve humanity and believes in and exemplifies high ethical standards.
Because of his secure relationship with people and future events, he lives a remarkable and stimulating
life.

Physical education as a component of the educational system strives to aid or facilitate the development
of an individual so that he can achieve total fitness to allow him to envoy's the "good life." Therefore, a
major goal of physical education is FITNESS.

Objectives of Physical Education

The following objectives of Physical Education are viewed and stated in terms of their contributions to
the outcomes of education and in the curriculum.

Physical Development

Through cautiously selected physical education activities, an individual who participates energetically will
develop and maintain good health and a high level of physical fitness. The attainment of physical skills
can motivate an individual who participates further in physical activities; hence, his growth and
development will be improved.

Social Development

Involvement in Physical Education activities provides opportunities for the development of enviable
social traits needed for adjustment to the social life in general.

Some worthwhile traits are:

1. friendliness

2. cooperation

3. respect for the rights of others

4. good sportsmanship

5. good leadership and followership

6. honesty in group competition

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Emotional Development

The informal nature of physical education activities offers opportunities for self-expression and
emotional mastery. Examples of worthwhile emotional traits are:

1. self-confidence

2. self-control

3. self-reliance

4. courage

5. determination

Mental Development

Through participation in physical education activities, the individual develops his mental capacities as he
learns the mechanical principles of underlying movements, as he obtains knowledge and understanding
of the rules and strategies of the games and sports, and as he discovers ways of improving his movement
in gymnastics and dance. Likewise, it enhances critical thinking how activities are done according to
rules, regulations and strategies.

Objectives of Physical Education

1. Knowledge-it enhances critical thinking how activities are done according to rules, regulations and
strategies.

2. Physical fitness - improves and maintains the workload of the individual without staggering and undue
fatigue after which have time or energy to meet some more emergencies in life.

3. Social to understand oneself; to get along with others for effective living.

4. Motor skills it is the learning of the fundamental skills necessary for participation in sports and games.

5. Aesthetic-relating or responsive to or appreciative of what is pleasurable to the senses.

6. Nationalism preservation of cultural heritage through revival of indigenous games, dances and sports.

7. Conservation of natural environment such as protection of forest and aquatic resources.

New Directions for Physical Education

"All our educational efforts must be directed towards the development of our national goals as a
developing country." This focus, contained in the Presidential Decree No. 6-A, is entitled "Educational
Development Decree of 1972," the goals of which are:

1. To achieve and maintain an accelerating rate of economic development and social progress;

2. To assure the maximum participation of all the people in the attainment and enjoyment of the
benefits of such growth; and

3. To strengthen national consciousness and promote desirable cultural values in the changing world.

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The foregoing development goals must itself offer direction to the teaching of physical education. How
will Physical Education lend significant to these goals? What can the Physical Education teacher do to
contribute to the attainment of the goals? The answers to these questions will come to the fore when
the purposes of physical education have been well understood.

Purposes of Physical Education

The Physical Education specialists in our country have identified the following purposes of Physical
Education:

1. To develop optimum physical fitness and health of th individual so that he is capable of living the
"good life" ar contributing his maximum capacity to the attainment the goals of the "New Society";

2. To produce individuals who can contribute to the economic well-being through:

a. the improvement of proper work habits and work attitudes such as punctuality, cooperation,
reliability, precision and accuracy, and open-mindedness; and

b. proper emphasis on problem-solving skills such that an individual can identify a problem correctly and
master the skills necessary or useful in the business world;

3. To train good leaders with moral integrity of the highest order, and develop other desirable traits
necessary for effective group participation or group living essential to the New Society through;

a. an adequate system of values by equipping the individual to be able to make moral choices or
decisions needed in daily living; and

b. offering group participation in such experiences as intramural, extramural, play days or sports fests;

4. To develop creativity and innovativeness inspired by an abiding faith in God and love of country and
fellowmen; and

5. To install a love of and pride for their preservation, and develop an understanding of the culture of
other for a feeling of international brotherhood and unity.

Physical Fitness Defined

The Meaning, Concepts and Components of Physical Fitness

A. Health-Related Fitness

B. Performance-Related Fitness

C. Benefits and Parameters of Physical Fitness

The Meaning, Concepts and Components of Physical Fitness

Physical Fitness is the ability to perform one's daily task efficiently without undue fatigue but with extra
"reserve" in case of emergency.

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Being physically fit means being able to perform one's daily task efficiently without undue fatigue and
still have an extra energy to enjoy leisure activities and / or meet emergency demands.

Based on this definition, there are (3) three important aspects that an individual should be able to meet
in order to be considered physically fit. These include:

1. Being able to perform one's daily tasks without getting too tired before the end of the day. These daily
activities include:

a. Waking up in the morning to prepare for school or work

b. Going to school or office on time

c. Attending classes regularly

d. Doing assignments in the library

e. Meeting other individual, classmates and peer groups

f. Going home

g. Doing homework and household chores

2. Enjoying leisure time in some form of recreational activities. Leisure time is the amount of time that is
left after the daily routine activities of an individual have been accomplished. Recreation, on the other
hand, refers to any activity that is participated in by the individual during leisure time on voluntary basis
because it provides an immediate satisfaction to the individual. Recreation takes place in the form of:

a. Watching TV or movies

b. Talking to friends over the phone

c. Reading books and magazines articles

d. Doing arts and crafts

e. Listening to radio

f. Playing sports

3. Meeting emergency demands such as:

a. Doing important errands

b. Performing social obligations

c. Attending to visitors

d. Attending to household problems

Concepts of Physical Fitness

1. Organic Vigor - refers to the soundness of the heart and the lungs, which contributes to the ability to
resist diseases.

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2. Endurance is the ability to sustain long-continued contractions where a number of muscle groups are
used; the capacity to bear or last long in a certain task without undue fatigue.

3. Strength - is the capacity to sustain the application of force without yielding or breaking; the ability of
the muscle to exert effort against the resistance.

4. Power refers to the ability of the muscle to release maximum force in a shortest period of time.

5. Flexibility it is a quality of plasticity, which gives the ability to do a wide range of movement.

6. Agility is the ability of an individual to change direction or position in space with the quickness and
lightness of movement.

7. Balance - is the ability to control organic equipment neuro- muscularly; a state of equilibrium.

8. Speed is the ability to make successive movements of the same kind in the shortest period of time.

Components of Physical Fitness

The components of Physical Fitness are divided into two categories the health-related components
(Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance and Body Composition)
and the performance-related components (Agility, Balance, Coordination, Power, and Speed).

1. Health-Related Fitness

Health-Related Fitness is a function of body's adaptation to exercise. It could be developed and maintain
through the regular and proper exercise program. There are at least five (5) components of Health-
Related Fitness. They are as follows:

A. Muscular Strength refers to the ability of the muscle to exert maximum effort in brief duration. It may
be developed through isotonic, isometric, or isokinetic contractions.

Isotonic Contractions are voluntary contractions in which muscles shorten and lengthen alternately. The
muscle contracts at varying speed against a resistance. These contractions are of two types:

1. Concentric Contraction - refers to muscles that shorten during exercise. There is no movement that
occurs and the length of the muscle remains unchanged.

2. Eccentric Contraction refers to the muscle that lengthens during an exercise. Muscles exert force due
to an outside resistance.

The most common example of isotonic contraction is calisthenics exercise. This makes use of a body
segment or the entire body weight as a form of resistance during an exercise. Some of the most
traditional calisthenics exercises that are being performed to increase muscular strength are push-ups,
sit-ups, and pull-ups. Another approach to develop muscular strength involving isotonic exercise is
through the use of weights.

Isometric Contractions are another type of contractions in which the muscles are contracted against an
immovable resistance. The exercise provides maximum contraction of muscle; however, there is no
observed movement during the exercise. This is done for about 5 seconds.

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Isokinetic Contractions are similar to isotonic contractions but the muscles are exposed to fixed
machines with variable degrees of resistance. Through the range of movement, resistance is equal to the
force applied.

Two physiological benefits derived from strength training:

1. Increase muscle strength by 10-25% within 6-8 weeks; and

2. Increase muscle size or muscle hypertrophy

B. Muscular Endurance refers to the ability of the muscle to endure a sub maximal effort for a prolonged
period of time. Performing a strength exercise such as push-up over a long period of time or performing
the same exercise for many continuous repetitions is a demonstration of muscular endurance. One basic
requirement in achieving muscular endurance is muscular strength. Muscle endurance is developed by
employing the different strength training exercises mentioned above either for longer periods of time or
an increased number of exercise repetitions.

C. Cardiovascular Endurance refers to the ability of the heart, blood vessels and the lungs to adapt to
physical exertion for a prolonged duration. Usually, the heart rate is increased from the resting pulse rate
to target heart rate that the individual has to sustain for a period of 20 to 60 minutes. With high levels of
endurance, an individual has more energy and has the ability to sustain different types of activities. It is
also likely that coronary heart disease (CHD) is prevented.

There are important variables to consider when engaging in any cardiovascular endurance program.
These are:

1. Intensity which refers to how stressful the exercise is.

2. Duration which refers to how long will the exercise be performed.

3. Frequency which refers to the number of times the individual will exercise each week.

4. Mode which refers to the kind of activity, selected such as brisk working or jogging.

Physiological Benefits of Cardiovascular Training Program

1. Decreased resting heart rate;

2. Decreased recovery time from a bout of exercise;

3. Increased blood volume and red blood cells to transport oxygen throughout the body;

4. Stronger heart muscle allowing it to eject more blood (stroke volume) with each heart beat. If this
occurs, the heart can rest longer between beats;

5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and nutrients
between blood and body cells;

6. Decreased rate of respiration;

7. Increased aerobic capacity which allows the body cells to utilize oxygen for better work efficiency; and

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8. Prevent and/or reduction of the risk of developing coronary heart diseases

Activities that develop cardiovascular endurance

1. Prolonged brisk walking 6. Continuous swimming

2. Prolonged jogging 7. Rowing

3. Stationary bicycling 8. Aerobic dancing

4. Prolonged skipping rope 9. Hiking

5. Playing basketball 10. Playing football

D. Flexibility is the ability of the muscles and joints to go through a full range motion. Flexibility reduces
the risk of injury, enhances performance and prevents muscle soreness. It is achieved through stretching
designed to lengthen or elongate soft tissue structures and thereby increase the range of motion.
Flexibility is influenced by three factors:

1. Structure of the joints;

2. Amount of tissues surrounding the joint; and

3. Extensibility of the ligaments, tendons and muscle tissue that connects the joints.

It involves four basic movements, namely: flexion (bending of a body segment), extension (straightening
a body segment), abduction (moving a limb away from the body), and adduction (moving a limb toward
the body).

Body flexibility is achieved through stretching specific segments of the body. To achieve good flexibility,
exercise should be performed daily. For very tight muscle-joint area, it is highly recommended that
flexibility exercises be done at least twice a day.

Types of Stretching (Basic Methods Used to Develop Joint Flexibility)

1. Ballistic Stretching. Ballistic stretching uses muscle contractions to force muscle elongation bobbing
(i.e. up and down) movement quickly elongates the muscle with each repetition; the bobbing also
activates the stretch reflex response (Nelson & Kokkonen, 2007). Usually this type of stretching uses in
sports like gymnastics and performs in a controlled manner.

Example: Ballistic stretching - forward bending done in rapid bouncing movement

2. Static Stretching. This involves slowly stretching a segment of the body to the farthest point and
holding that position for at least 15-30 seconds. This type of stretching is fairly endorsed by many
physical educators and exercise psychologists because stretch is easy and pain free and the risk of injury
is very minimal.

It is performed without a partner and each stretch is easy and pain-free. Once the stretcher has achieved
its full range of movement and begins to feel a mild discomfort (muscle tension) in the body part being
stretched, the position is held statically.

Example: Static stretching - seated hamstring stretch

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3. Dynamic stretching. Dynamic stretching is the use of a muscle's own force production and the body's
momentum to take a joint through the full available range of motion (Clark & Lucett, 2010a). Dynamic
stretching is beneficial for any sport that involves dynamic movement, especially in sports like athletics,
Football etc. that prepare the body to move better specifically before start of an exercise or competition.
Mason (2011a) suggested that in performing this stretching the movement should be in a slow,
controlled way, relaxed, and breath steadily to execute properly.

Example: Alternate lunges (right & left)

4. Proprioceptive Neuromuscular Facilitation (PNF). It involves the contract-relax approach to stretching.

During the contract-relax, the partner attempts to move the limb at its lengthened range of motion and
isometrically resists the partner's attempt to move the limb into a deeper stretch. Then, the stretcher
relaxes the limb and the partner slowly moves the segment into a new range. This type of stretching can
be done active (i.e. w/o partner) or passive (i.e. w/ partner).

Example: PNF - hold-relax hamstring stretch

Fitness Benefits of Flexibility Exercise

1. Increased range of muscle joint motion;

2. Reduced muscle stiffness and increased body relaxation;

3. Improved blood circulation in specific body segment;

4. Reduced incidence of injury during a major sport event; and

5. Reduced risk of cardiovascular problems in exercise.

E. Body Composition refers to the proportion of lean body mass to fat body mass. It stresses one's
relative fatness or leanness in relation to height. In recent years, body composition has gained wide
acceptance in exercise science as one of the components of health-related fitness. Its inclusion was
earlier opposed since supporters believe that fitness is for everyone, including the slim and overweight.
In addition, being fat has some genetic predisposition that may be quite difficult to alter.

Somatotypes

Somatotyping or body typing is a system of classifying an individual according to the shape of the body. It
was developed by Sheldon during the 1940's and 1950's. He noted that the physique of the body may be
categorized into three distinct types: a) Ectomorph, b) Mesomorph, and

c) Endomorph.

1. An ectomorph body type is characterized as lean and small body build with greater surface area to
mass ratio. Bone size is relatively small with slender limbs and low muscle mass.

2. A mesomorph body type has a relative predominance of muscles. The bones are usually large and
heavy with massive limbs, thus contributing to greater weight than the ectomorphic body type.

3. An endomorph body type is characterized by a relative predominance of soft roundness and large
digestive viscera. There is a greater percent of body fat when compared to lean body mass.

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Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the individual understand
the extent of weight reduction or weight gain he/she expects to achieve given a well-defined exercise
program. Among athletes, somatotype is highly correlated to excellent sport performance depending on
the type of sport event. For instance, it has been found that among track and field athletes, physical
characteristics of those successful in shot put differ from those successful in marathon. This suggests
that for one sport event, a specific body type may dictate one's superior performance over another.
However, some body type is not only limited to one particular shape but can be a combination of two
body types (e.g. ectomorph and mesomorph) for instance, a high jumper athlete in athletics.

Performance Related Fitness

It refers to the quality of one's movement skill. It includes 5 general components namely:

1. Balance is the ability to maintain equilibrium in relation to changes in body position. Balance can be
categorized into static and dynamic balance. Static Balance is the ability to maintain equilibrium in a
fixed position such as standing on one foot or on a balance beam. Dynamic Balance is the ability to
maintain one's equilibrium while the body is in motion. Walking on a balance beam is one example of
this type of balance.

2. Coordination is the harmonious working relationship between the skeletal muscle and nerves in one
aspect of movement. Hand-eye coordination is demonstrated in certain sport skills such as catching,
passing, dribbling or volleying a ball.

3. Agility is the ability of an individual to quickly shift or change direction of the body from one point to
another.

4. Speed is the ability to perform a task or move from one point to another in the shortest possible time.
It is also the time spent finishing or completing a performance after the initial movement has been
made. Speed is influenced by the reaction time which is the time elapsed when the "go" signal has been
made by an official of the first motor response.

5. Power is the ability to perform one maximum effort in a short period of time. It is a product of both
strength and speed as seen in many sport activities such as track and field and weightlifting.

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Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength with activity and deteriorate
from lack of it. Fit muscles use less energy to perform the same task, leading to an increase in vitality.

2. Posture. A physically fit person is able to maintain his general postural alignment better than one weak
musculature. Good fitness as a program stresses the development of anti- gravity muscles, which
maintains good abdominal wall and the arm and shoulder girdle.

3. Relieves Lowback Pain. A lack of physical activity has been found to be major cause for some cases of
pain in the lower back. Most adults who suffer from low-back pain are relieved from this pain by
exercises that strengthen the back and abdominal muscles.

4. Retards Aging Process. Continued participation in regular exercises of the proper amount and severity
is of considerable value in postponing that usually takes place as a person grows old.

5. Physical Fitness and Ability to Meet Emergencies. The body that is accustomed to sedentary living
habits can usually operate ineffectively even though it is operating at near maximum effort.

6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is improved as a result
of regular participation in physical activity.

7. Relaxation. Overactive minds in underactive bodies often need physical outlets for accumulated
emotional and muscular tensions that seem to be relieved by actions of the skeletal muscle.

8. Improvement of Personality and Social Skills. Participation in games and sports aids in improving the
personality and in developing desirable social skills.

9. Mental Fitness. Because of the mental and physical relaxation that often results from physical activity,
regular exercise is thought by many to be of considerable value in aiding the natural mental processes to
function with increased efficiency.

10. General Growth. The physically fit person usually possesses a high degree of general resistance,
which enables him in successfully avoiding minor illness.

The Parameters of Physical Fitness

Many proponents of physical education have various ideas on how to measure physical fitness.
Educators on physical education today separate the various disciplines into four measurable parameters,
which are:

1. Muscular Endurance

2. Muscular Strength

3. Cardio-respiratory Endurance

4. Joint Flexibility

The above parameters are considered the hard core of physical fitness. Without strength, participation
activity is not possible and the fitness s of the individual is limited. in physical When muscles are weak or

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lack endurance, all movements are curtailed, since all movements depend on the strength of the muscle
or groups of muscles.

A fit individual can maintain a lower heart rate during activity which can supply a greater volume of
blood with each contraction of the heart and can recover more quickly after exercise than a less fit
individual.

As the late president John Fitzgerald Kennedy said, "Physical Fitness" is not only one of the most
important keys to a healthy body; it is the basis of dynamic, creative, and intellectual activity in that
intelligence and skill can function at the peak of their capacity when the body is healthy and strong."

NUTRITION: Definition, Concepts, Nutrients, Functions, Best Sources and Approximate Weights

It is necessary for an individual to consume more than 40 different nutrients in order to maintain good
health. Because no single food source contains all of these nutrients, variety in one's diet is essential.
Eating wide variety of foods will help ensure adequate intake of carbohydrates, fats, proteins, vitamins,
and minerals.

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.

Nutrient refers to the substance in food that provides structural or functional components or energy to
the body.

Essential nutrient refers to the substance that must be obtained from the diet because the body cannot
make it in sufficient quantity to meet its needs.

The Food Groups

Contemporary health specialists consider the four basic food groups namely:

1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice, whole grain, flour, potatoes,
cereals and seeds belong to this group. The main component of these foods is starch, which is turned
into sugar needed to produce energy.

2. Protein-rich foods. These are the building blocks of the body as they build and repair body tissues.
They also provide energy reserves when carbohydrate and reserves are used up. Sources of protein are
meat, fish, poultry, beans, milk and eggs.

3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the internal organs
and provide essential fatty acids, but they are relatively inefficient in the production of energy. Besides, a
high-fat diet may contribute disease to some vital organs of the body. To keep fats to a minimum, avoid
fried foods, mayonnaise, butter, cheese, rich desserts and fatty sausages. Vegetable fats are nutritionally
better than animal fats.

4. Vitamin and mineral-rich foods. These are body regulator of metabolic processes. Sources of most
vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored
in the tissue so that a daily intake of these foods should be practiced.

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A balance diet is made up of all the basic food groups so that the three meals (and snacks) can provide
sufficient nutrients needed by the growing and active body. The quantity of food is considered in
maintaining the weight of a student.

According to Department of Health (DOH), there are six (6) essential nutrients that the body needs to
function properly. Nutrients are compounds in foods essential to life and health, providing us with
energy, the building blocks for repair and growth and substances necessary to regulate chemical
processes.

The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins, minerals, and water.
The primary sources of each nutrient are as follows:

1. Protein: meat, dairy, legumes, nuts, seafood and eggs

2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar

3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat and
seafood

4. Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat
soluble vitamins A, D, E and K.

a. Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin).

b. Grains and cereals are generally good sources of the B group vitamins and fiber.

c. Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E.

d. Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be
synthesized by gut bacteria.

5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.

a. Milk and dairy products are a good source of calcium and magnesium.

b. Red meat is a good source of iron and zinc.

C. Seafood and vegetables (depending on the soil in which they are produced) are generally good
sources of iodine.

6. Water: As a beverage and a component of many foods, especially vegetables and fruits.

In many cases, water is the "forgotten nutrient." Although water does not provide energy to the body in
the form of calories, it is a substance that is essential to the life. Among other things, water lubricant
joints, absorbs shock, regulates body temperature, maintains blood volume, and transports fluids
throughout the body, while comprising 60% of an individual's body.

Approximate Weights

To start with, you should know the approximate weight for your age, height and body built. Below is
suggested by Kenneth Cooper to determine your weight and which should be maintained to avoid
consequences affecting one's well-being.

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For light to medium-built individuals below 30 years of age:

Male: Height in inches' x 4-28 e.g. Height is 5'10" or 70 inches 70x4280 152 lbs.

Female: Height in inches' x 3.5-108 e.g. Height is 5'4" or 64 inches 64x3.5-224-108-116 lbs.

Obese individuals should see the physician for prescription on the weight and health maintenance.

Guidelines to Lifelong Weight and Health Maintenance

Below are some guidelines that are conducive to lifelong weight and health maintenance:

1. Eat balanced meals everyday.

Balanced meal means eating adequate foods containing carbohydrates, proteins, fats, vitamins and
minerals. This food combination for a good breakfast provides long- lasting energy the whole day.

2. Follow a consistent eating pattern.

Eat three meals a day. Regular eating habits through a variety of foods and nutrients contribute to sound
nutrition. Never skip a meal! Begin your day with a good breakfast.

3. Maintain your ideal weight.

If you are overweight, be sure to increase calorie expenditure by exercising. It is believed that good
physical health and overweight are not compatible. Besides, you cannot look your best if you are
overweight.

4. Eat low-calorie snacks and avoid junk foods.

Form the habit of eating fruits. Fruit juice, unbuttered corn or light sandwiches can tide you over to the
next meal. Most junk foods contain much sugar or salt or preservatives, which are not essential in
improving one's diet.

5. Cut down on high-fats food and eat more lean meats.

Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid excessive pork dishes and
cheese but go for fish, poultry and lean beefs.

6. Drink 6-8 glasses of fluids a day.

Water and other fluids are necessary to certain bodily functions. They aid digestion, regulate
temperature and help carry nutrients throughout the body.

7. Eat amidst a relaxed and pleasant atmosphere.

Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency that you will
not over eat. Finishing a meal hurriedly may lead to indigestion.

8. Food supplement may be taken if necessary.

A well-balanced diet generally provides enough nutrients for people to carry on their basic activities.
However, most people do not always get adequate nutrients from their meals. In this case, food
supplement in the form of vitamin A, C and E may help provide protection from infectious diseases. High

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fiber supplements are likewise found beneficial in lowering cholesterol level and they prevent
constipation on colon problems as well. These supplements have the potential of improving the dietary
intake to insure balance nutrition.

Proper selection of food coupled with sensible eating habits can provide base for healthy lifestyle.

The Skeletal System

Could you imagine body without bones?

It would have no shape and could not stand upright; vital organs would be almost totally unprotected,
and motor movement would be impossible. Without our skeletal muscles, our bodies would have no
framework, our delicate organs would be unprotected, and we would be unable to move.

Bone, or osseous tissue, is a hard, dense connective tissue that forms most of the adult skeleton, the
support structure of the body. The skeletal system is the body system composed of bones and cartilage
and performs the following critical functions for the human body:

1. Protects

Our delicate organs need protection:

a. The skull protects the brain.

b. The vertebral column protects the spinal cord.

c. The rib cage protects the heart and lungs.

2. Supports

Our body needs a framework:

a. The skeleton gives shape to our bodies.

b. It holds our vital organs in place.

c. It enables us to achieve a good posture.

3. Moves

Our muscles use our bones to cause movement:

a. The skeleton provides attachment for the muscles.

b. The skeleton is jointed, which allows a wide range of movement.

c. Different joints allow different types of movement.

4. Produces blood

Red and white blood cells are produced in the bone marrow of the ribs, humerus, vertebrae and femur.

Classification of Bones

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The 206 bones that compose the adult skeleton are divided into five categories based on their shapes.
Their shapes and their functions are related such that each categorical shape of bone has a distinct
function.

1. Long Bones. It is a long bone that is cylindrical in shape, being longer than it is wide. Long bones are
found in the arms (humerus, ulna, radius) and legs (femur, tibia, fibula), as well as in the fingers
(metacarpals, phalanges) and toes (metatarsals, phalanges). We use them in the main movements of our
body. Long bones work as levers; they move when muscles contract.

2. Short Bones. It is short bone that is cube-like in shape, being approximately equal in length, width, and
thickness. The only short bones in the human skeleton are in the carpals of the wrists and the tarsals of
the ankles. We use them in fine movements of our body. Short bones can provide stability and support
as well as some limited motion.

3. Flat Bones. A flat bone is typically thin, it is also often curved. Examples include the cranial (skull)
bones, the scapulae (shoulder blades), the sternum (breastbone), and the ribs. We use them to protect

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the organs of our body. Flat bones serve as points of attachment for muscles and often protect internal
organs.

4. Irregular Bones. It is an irregular bone that does not have any easily characterized shape and therefore
does not fit any other classification. These bones tend to have more complex shapes, like the vertebrae
that support the spinal cord and protect it from compressive forces. We use them to give our body
protection and shape. Many facial bones, particularly the ones containing sinuses, are classified as
irregular bones.

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5. Sesamoid Bones. A sesamoid bone is a small, round bone that, as the name suggests, is shaped like a
sesame seed. These bones form in tendons (the sheaths of tissue that connect bones to muscles) where
a great deal of pressure is generated in a joint. These bones protect tendons by helping them overcome
compressive forces. These vary in number and placement from person to person but are typically found
in tendons associated with the feet, hands, and knees. The patellae (singular = patella) are the only
sesamoid bones found in common with every person. Table 1 reviews bone classifications with their
associated features, functions, and examples.

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Exercise not only strengthens your muscular system but it also Felps to maintain bone strength and
density. This process happens as bones detect the forces which come about during sport and as bones
Because they are living organs, they respond to this stimulus by adapting and creating more cells.

Exercise can benefit the growth of the skeleton in young people. Exercise can increase bone width, bone
density and therefore bone strength. But it has no effect on bone length.

Though participating in sport and exercise, ligaments may also benefit. Ligaments will stretch more than
they would when remaining inactive when exercising. They become slightly stretched which enables
more extension and increased flexibility in sport and everyday life in over time.

But over-training or over-exercising can often have negative impacts on the skeletal system. If your
vitamin D and calcium levels do not serve the amount of work your skeletal system is managing, it is
likely to lose bone density, and therefore make the bones more prone to breaks.

The Muscular System

All our movements happen as a result of the shortening (contracting) and lengthening (extending) of
muscles. Our muscles can:

1. Enable us to move our body parts

2. Give us our own individual shape

3. Protect and keep in place our abdominal organs

4. Enable us to maintain a good posture

5. Help in the circulation of our blood

6. Generate body heat when they contract.

a. There are over 600 skeletal muscles in the body - 150 in the head and neck.

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