MODULE IN PHYSICAL ACTIVITY TOWARDS

HEALTH AND FITNESS -2

Compiled by:

DENRO B. MACARIO, MAT

ERWIN C. CATON, EdD

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Course Title: Physical Activity Towards Health and Fitness 2

Course Description:

This course provides experiences in core stability, strength and mobility training. It
includes goal setting exercise progression and regression and periodic assessments for the
development of various fitness component.
The course deals with the selected to activities of daily living that will contribute to
students’ growth, development, physical fitness and health. Emphasis is placed upon the
conditioning exercise for physical fitness. Aerobic exercise, Rhythmic gymnastics with the basic
of Stunts and tumbling are included to develop power coordination, suppleness or flexibility of
the body, strength, self-control, self- confidence, courage, and determination.

Credit Hours: 2 hours per week

Pre- requisites: PATHFIT 1

VMGO and Program Objectives:

Vision

A globally competitive State University in Asia.

Mission

Human resources development through quality and relevant education, environment-

friendly modern technologies and preservation of Filipino values and culture for
sustainable and improved quality life.

Goals

The University shall have the following goals:

1. Produce human capital imbued with scientific and technological skills endowed with
desirable values and work ethics;

2. Provide quality education in the fields of industry, agriculture, fisheries, technology,

sciences, education and other relevant undergraduate and graduate programs;

3. Establish a university research culture responsive to community and global needs;

4. Enhance research-based extension programs and transfer of sustainable technologies;

5. Maximize productivity through efficient and effective resource management; and

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

6. Strengthen linkages with local, national and international partner-agencies.

Institutional Profile of a Graduate

An ideal NISU graduate is a/an:

Core Values

C – ommunicative

R – esearch oriented

E – xcellent time manager

A – cademically competent

T – echnically equipped

I – nnovative

V – alues oriented

E – nvironment friendly

Goals of the College of Arts & Sciences

The College is committed to:

1. Produce the professional manpower who can be the answer to the demands of the
dynamic, technological, challenging and rapidly developing local and global communities;

2. Update faculty to enable them to provide the latest in the arts and sciences and
to produce quality graduates;

3. Equip the learning environments with the facilities will stimulate and develop
critical thinking among scientifically, academically, and aesthetically oriented to the
challenging world behind a rich, colorful and valuable past.

Objectives of the Physical Education Program

1. To inculcate the minds of the students on the preservation of man and his environment,
his cultural, moral and social heritage as a foundation of the Philippine Physical Education
System;
2. To recognize and analyze the contribution of Physical Education to the total well- being
and rich and full life of an individual;

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

3. To perform activities which are valuable and that are satisfying and can be applied
outside the school;
4. To develop a nation of participants; a nation not as spectators but a nation of
participants in the “vigorous life”; and
5. To recognize the rights and privileges of women that could enhance the gender issues
and sensitivity in the society.

Grading System:

Performance tasks & Written 20%

Works
Mid/Post fitness test 30%
Physical Activity Log 20%
Food Log 10%
Advocacy (Midterm)/
Portfolio (Final) 20%
100%

Policy:

 Students must wear appropriate attire during Synchronous and

Asynchronous class.
 Find place that suitable for learning and avoid distractions.
 Mute microphone when you’re not talking, notify the teacher
or moderator if you want to say something.
 Turn-on the camera upon entry and during the forum,
turn off if you experiencingintermittent to your connection.
 Students are allowed a maximum of 5 absences regardless of excuse.
 Students exceeding the 15-minute grace period will be marked absent.
 Students are to submit requirements on or before the given deadline.
 Avoid duplicating the works/outputs of your fellow
students, if proven the requirement will no longer be
accepted and checked.
 It shall be the instructor’s prerogative to allow any student
to make-up for a missed requirement upon presentation of
proof of excuse.
 Be respectful. Be careful with your language, humor and sarcasm.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 Module 1, Lesson 4

INTRODUCTION TO NUTRITION AND FITNESS

Introduction:

This module will analyze the principles of correct body mechanics related to daily
activities; perform activities which are valuable in body and the personality development;
recognize the contribution of the physical fitness to total well-being and rich full life; enjoy
the activities that are not only satisfying but have great carry-over values; participate
actively and enthusiastically in activities that will improve one’s physical fitness and well-
being; develop skills in the use of performing exercises, self-testing and physical fitness
activities; demonstrate an understanding of body conditioning, organic development and
correction of minor postural defects and to enhance understanding of various activities
that are not only satisfying but have great carry-over values..

Read the discussion and answer the questions/assessment that follows. Perform
the activity and submit via GOOGLE CLASSROOM or detached the worksheets and submit.

Intended Learning Outcomes: Upon completion of this Module, you must have to:

1. Comprehended the importance of Nutrition to physical activity and fitness.

2. Identified and understand the benefits of fitness “vis a- vis” to nutrition.

3. Critiqued and compared the well- balanced food intake and its value towards workload.

4. Created and designed a modified Nutritive food preparation for Sports training.

5. Evaluated and assessed the value of Nutrition towards fitness preparation and even
to our daily life activities for a very productive endeavor.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Learning Content:

Introduction to Nutrition and Fitness

1. FITNESS

Many people strive to be fit. Fitness, after all, is synonymous with health. Having
a high level of overall fitness is linked with a lower risk of chronic disease, as well as a
better ability to manage health issues that do come up. Better fitness also promotes more
functionality and mobility throughout one’s life span. And in the short term, being active
can help your day-to-day functioning, from better mood to sharper focus to better sleep.
Simply put: Our bodies are meant to move, and they tend to function better when we’re
more fit.

That said, it’s also important to know that there are many different ways to be fit
(think of a ballet dancer versus a bodybuilder or a sprinter versus a gymnast). And fitness
does not have a singular “look.” In fact, appearance can’t necessarily tell you about
someone’s habits, whether they’re actually physically active, or even whether they’re fit
at all.

What It Means to Be Fit?

According to the Physical Activity Guidelines for Americans set forth by the U.S.
Department of Health and Human Services (HHS), there are five components of physical
fitness:

 Cardiorespiratory Fitness. Your VO2 max is a commonly used measure of this. It’s
your body’s ability to uptake and utilize oxygen (which feeds all of your tissues),
something that is directly related to your health and quality of life, says Abbie
Smith-Ryan, PhD, professor and director of the Applied Physiology Laboratory at
the University of North Carolina in Chapel Hill.
 Musculoskeletal Fitness. This includes muscle strength, endurance, and power.
 Flexibility. This is the range of motion of your joints.
 Balance. This is your ability to stay on your feet and steady to avoid falls.
 Speed. This is how quickly you can move.

A frequently cited peer-reviewed research paper from 1985 defined the difference
between the terms “physical activity” (bodily movement resulting in energy
expenditure), “exercise” (planned and structured physical activity), and “physical
fitness.” The paper defined physical fitness as a set of attributes that people have or
achieve that determines their ability to carry out daily tasks with vigor and alertness,
without undue fatigue. Cardiorespiratory endurance, muscular endurance, muscular
strength, body composition, and flexibility are components that can be used to
measure fitness, also according to that paper.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 In the real world, fitness translates to function, says Dr. Smith-Ryan. For example,
can you carry your groceries or walk up the stairs without getting winded? Can you run
around the backyard with your kids? Can you climb the stairs?

Exercise is distinct from fitness because exercise is what you do to improve your
fitness.

Types of Fitness

There are a few main components of fitness, all of which are important for building a
well-rounded exercise routine. Below, you will find the ones included in the Physical
Activity Guidelines for Americans, which HHS highlights as the components that should
be included in weekly exercise. (It’s worth noting that many definitions of fitness include
other components as well, such as endurance, muscular endurance, power, speed,
balance, and agility — as mentioned above.)

1. Aerobic (Cardiovascular) Exercise

Aerobic exercise is the foundation of every fitness program — and for good reason.
Also called cardiovascular exercise or cardio, this type of physical activity increases your
heart rate and breathing rate, which improves your cardiorespiratory fitness, according
to the American Heart Association.

Aerobic exercise includes activities like brisk walking, running, cycling, swimming,
aerobic fitness classes (like kickboxing), tennis, dancing, yard work, tennis, and jumping
rope, per the Physical Activity Guidelines.

2. Strength Training

Strength training is an important way to improve mobility and overall functioning,

particularly as you get older. “As you age, you lose muscle mass, which can have a
significant impact on the quality of life. Strength exercises build bones and muscle, and
more muscle protects your body from falls and the fractures that can happen in older
age,” says Robert Sallis, MD, a family medicine doctor at Kaiser Permanente in Fontana,
California, and chairman of the Exercise Is Medicine initiative with the American College
of Sports Medicine (ACSM).

According to the ACSM, the definition of strength or resistance training is exercise

that is “designed to improve muscular fitness by exercising a muscle or a muscle group
against external resistance.” Activities that answer this call include lifting weights, using
resistance bands or your body weight, carrying heavy loads, and even strenuous
gardening, per the Physical Activity Guidelines from HHS.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

3. Flexibility and Mobility

Flexibility and mobility are both important components of healthy movement,

according to the International Sports Sciences Association. However, they are not
synonymous. Flexibility refers to the ability of tendons, muscles, and ligaments to stretch,
while mobility refers to the body’s ability to take a joint through its full range-of-motion.

There is no specific recommendation for the number of minutes you should do

activities that improve flexibility or mobility (such as stretching), and the health benefits
of those activities are not known because of a lack of research on the topic, according to
the Physical Activity Guidelines from HHS. But the guidelines note that flexibility exercises
are important for physical fitness.

And the guidelines do recommend that older adults incorporate balance training
into their weekly fitness routine. Evidence suggests that regular exercise that includes
balance training can significantly reduce older adults’ risk of falls, which can cause serious
and debilitating injuries, among other consequences.

4. Rest and Recovery

Building in rest and recovery days allows time for your body to repair the natural
damage that occurs to muscles during exercise. Exercise, by definition, puts stress on the
muscles and the body. The repairing or healing of that stress is how you get stronger
(and fitter). But you need to give the body adequate rest after a workout for that recovery
process to happen.

Recovery days can include no physical activity at all or they may look like an active
recovery day, which means doing low-intensity, low-impact forms of exercise, such as
walking or gentle yoga. Dr. Sallis generally recommends doing some activity every day,
such as a 10-minute walk outdoors.

For rest and recovery days, the idea isn’t that you’re immobile on your couch; it’s
just that you’re not pushing yourself to a point where physical activity feels strenuous or
challenging.

Fitness Helps You Manage Chronic Disease

Exercise helps the body function, and that includes managing other chronic health
problems. According to the Centers for Disease Control and Prevention (CDC), if you have
osteoarthritis, high blood pressure, type 2 diabetes, multiple sclerosis, Parkinson’s
disease, dementia, or have had a stroke or cancer, physical activity can help. Exercise
can help decrease pain, improve insulin sensitivity and blood sugar control, promote
mobility, improve heart health, lower the risk of other chronic diseases, and play a role
in good mental health.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 If you have a chronic disease and you’re looking to stay active or get more active,
a walking routine is generally a safe place to start. “The vast majority of people do not
need clearance from their doctor to start walking, unless your physician has told you
specifically that they don’t want you exercising,” says Sallis.

He says he wishes that more people would look at physical activity as a baseline
and that: “You need to get clearance from your doctor not to exercise,” he says. But if
you get excessively short of breath, experience chest pain, or have any other concerning
symptoms, call your doctor.

2. ACTIVITY GUIDELINES

Key Guidelines
Below are the key guidelines included in the Physical Activity Guidelines.
Key Guidelines for Preschool-Aged Children
• Preschool-aged children (ages 3 through 5 years) should be physically active throughout
the dayto enhance growth and development.
• Adult caregivers of preschool-aged children should encourage active play that includes
a variety of activity types.
Key Guidelines for Children and Adolescents
• It is important to provide young people opportunities and encouragement to participate
in physical activities that are appropriate for their age, that are enjoyable, and that offer
variety.
• Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or
more of moderate-to-vigorous physical activity daily:
• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous
intensity aerobic physical activity and should include vigorous-intensity physical activity
on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity,
children and adolescents should include muscle-strengthening physical activity on at least
3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity,
children and adolescents should include bone-strengthening physical activity on at least
3 days a week.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Key Guidelines for Adults
• Adults should move more and sit less throughout the day. Some physical activity is
better than none. Adults who sit less and do any amount of moderate-to-vigorous physical
activity gain some health benefits.
• For substantial health benefts, adults should do at least 150 minutes (2 hours and 30
minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour
and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity
aerobic physical activity, or an equivalent combination of moderate- and vigorous-
intensity aerobic activity. Preferably, aerobic activity should be spread throughout the
week.
• Additional health benefts are gained by engaging in physical activity beyond the
equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
• Adults should also do muscle-strengthening activities of moderate or greater intensity
and that involve all major muscle groups on 2 or more days a week, as these activities
provide additional health benefts.
Key Guidelines for Older Adults
The key guidelines for adults also apply to older adults. In addition, the following
key guidelines are just for older adults:
• As part of their weekly physical activity, older adults should do multicomponent physical
activity that includes balance training as well as aerobic and muscle-strengthening
activities.
• Older adults should determine their level of effort for physical activity relative to their
level of fitness.
• Older adults with chronic conditions should understand whether and how their
conditions affect their ability to do regular physical activity safely.
• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week
because of chronic conditions, they should be as physically active as their abilities and
conditions allow.
Key Guidelines for Women During Pregnancy and the Postpartum Period
• Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity
aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic
activity shouldbe spread throughout the week.
• Women who habitually engaged in vigorous-intensity aerobic activity or who were
physically active before pregnancy can continue these activities during pregnancy and
the postpartum period.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

• Women who are pregnant should be under the care of a health care provider who can
monitor the progress of the pregnancy. Women who are pregnant can consult their health
care provider about whether or how to adjust their physical activity during pregnancy and
after the baby is born.
Key Guidelines for Adults with Chronic Health Conditions and Adults with
Disabilities
• Adults with chronic conditions or disabilities, who are able, should do at least 150
minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity,
or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week
of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-
and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread
throughout the week.
• Adults with chronic conditions or disabilities, who are able, should also do muscle-
strengthening activities of moderate or greater intensity and that involve all major muscle
groups on 2 or more days a week, as these activities provide additional health benefits.
• When adults with chronic conditions or disabilities are not able to meet the above key
guidelines, they should engage in regular physical activity according to their abilities and
should avoid inactivity.
• Adults with chronic conditions or symptoms should be under the care of a health care
provider. People with chronic conditions can consult a health care professional or physical
activity specialist about the types and amounts of activity appropriate for their abilities
and chronic conditions.
Key Guidelines for Safe Physical Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people
should:
• Understand the risks, yet be confident that physical activity can be safe for almost
everyone.
• Choose types of physical activity that are appropriate for their current fitness level and
health goals, because some activities are safer than others.
• Increase physical activity gradually over time to meet key guidelines or health goals.
Inactive people should “start low and go slow” by starting with lower intensity activities
and gradually increasing how often and how long activities are done.
• Protect themselves by using appropriate gear and sports equipment, choosing safe
environments, following rules and policies, and making sensible choices about when,
where, and how to be active.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

• Be under the care of a health care provider if they have chronic conditions or symptoms.
People with chronic conditions and symptoms can consult a health care professional or
physical activity specialist about the types and amounts of activity appropriate for them.

3. TRAINING
Fitness training: Elements of a well-rounded routine
Fitness training balances five elements of good health. Make sure your routine
includes aerobic fitness, strength training, core exercises, balance training, and flexibility
and stretching.
You may only be starting to take the first steps on the road to fitness. Or you may
be excited about exercise and want to improve your results. Either way, a well-rounded
fitness training plan is essential. Add these five elements to your fitness program to have
a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the core of most
fitness training programs. Aerobic activity or exercise causes you to breathe faster and
more deeply. The breathing boosts how much oxygen is in the blood. The heart will beat
faster, which sends more blood flow to the muscles and back to the lungs.
The better the aerobic fitness, the more efficiently the heart, lungs and blood
vessels carry oxygen throughout the body. And it will likely be easier to do routine physical
tasks. Aerobic activity includes any physical activity that uses large muscle groups and
raises the heart rate, such as:

 Walking
 Jogging
 Biking
 Swimming
 Dancing
 Water aerobics
 Leaf raking
 Snow shoveling
 Vacuuming
For most healthy adults, the Department of Health and Human Services recommends
at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic
activity a week, or a combination of moderate and vigorous activity. The guidelines
suggest that you spread out this exercise during the course of a week. To help with
weight loss or staying at a healthy weight, at least 300 minutes a week is recommended.
You can even break up activity into shorter periods of exercise and aim to move more
during the day. Any amount is better than none at all.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 You also can try high-intensity interval training, also called HIIT. HIIT involves doing
short bursts of intense activity of around 30 seconds. Then you have recovery periods of
lighter activity for around 1 to 2 minutes. So you can switch between brisk walking and
relaxed walking, for example. Or add bursts of jogging in your brisk walks.
Strength training
Strength training is another key part of a fitness training plan. Muscular fitness can
help you increase bone strength and muscle fitness. And it can help you stay at a healthy
weight or lose weight. It also can improve your skills in doing everyday activities. Aim to
do strength training of all the major muscle groups at least twice a week.
Most gyms offer many resistance machines, free weights and other strength
training tools. But you don't need to be a gym member or buy costly equipment to get
strength training benefits.
Hand-held weights or homemade weights, such as plastic soft drink bottles filled
with water or sand, may work just as well. Or use low-cost resistance bands. Your own
body weight counts too. Try pushups, pullups, situps and leg squats.
Core exercises
The muscles in the stomach area, also called abdomen, lower back and pelvis are
known as the core muscles. Core muscles help protect the back and connect upper and
lower body movements. Core strength is a key part of a well-rounded fitness training
program.
Core exercises help train the muscles to support the spine in the back. And they
help to use the upper and lower body muscles more effectively. So what counts as a core
exercise? A core exercise is any exercise that uses the trunk of the body without support.
Some core exercises are bridges, planks, situps and fitness ball exercises.
Balance training
Balance exercises can help you keep your balance at any age. Older adults
especially may think about regularly doing exercises to keep or improve balance. This is
important because balance tends to worsen with age. Poor balance can lead to falls and
broken bones, called fractures. Balance exercises can help older adults prevent falls and
keep doing things on their own.
But anyone can be helped by balance training. It can help steady, called stabilize,
the core muscles. Try standing on one leg for longer periods of time to improve your
stability. Activities such as tai chi can boost balance too.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Flexibility and stretching
Flexibility is an important piece of physical fitness. Aim to have stretching and
flexibility activities in a fitness plan. Stretching exercises can help increase flexibility. Being
more flexible can make it easier for you to do many everyday activities.
Stretching can also improve the range of motion of the joints. And stretching may
help with better posture. Regular stretching can even help lessen stress and tension.
Think about stretching after you exercise when muscles are warm and open to stretching.
Try to hold your stretches for at least 30 seconds. If you want to stretch before a workout,
warm up first. Walk or exercise for 5 to 10 minutes before stretching.
Try to stretch each time you exercise. If you don't exercise often, you might want
to stretch at least 2 to 3 times a week after warming up to keep flexible. Activities such
as yoga help you stay flexible too.

Have all the basics

You can make your own fitness training program or ask for help from a personal
trainer. But your complete exercise plan should have many parts. Aim to have aerobic
fitness, strength training, core exercises, balance training, and flexibility and stretching
in your exercise plan. You don't need to fit each of these elements into every fitness
workout. But adding them to your regular routine can help you to have fitness for life.

4. HIGH INTENSITY INTERVAL TRAINING

What is high intensity interval training?
HIIT involves short bursts of intense exercise alternated with low intensity recovery
periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a
HIIT workout will be 10–30 minutes in duration. Despite how short the workout is, it can
produce health benefits similar to twice as much moderate-intensity exercise.
The actual activity being performed varies but can include sprinting, biking,
jumping rope, or other bodyweight exercises. For example, a HIIT workout using a
stationary bike could consist of 30 seconds of cycling as fast as possible with high
resistance, followed by several minutes of slow, easy cycling with low resistance.
This would be considered one “round” or “repetition” of HIIT, and you would
typically complete 4–6 reps in one workout. The specific amount of time you exercise and
recover will vary based on the activity you choose and how intensely you are exercising.
Regardless of how you implement this strategy, high intensity intervals should
involve short periods of vigorous exercise that make your heart rate speed up. HIIT not
only provides the benefits of longer-duration exercise in a much shorter amount of time
but also may provide some unique health benefits.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

HIIT benefits
A. HIIT can burn a lot of calories in a short amount of time
You can burn calories quickly using HIIT. One study compared the calories burned
during 30 minutes each of HIIT, weight training, running, and biking. The researchers
found that HIIT burned 25–30% more calories than the other forms of exercise. In this
study, a HIIT repetition consisted of 20 seconds of maximal effort followed by 40 seconds
of rest. This means the participants were actually exercising for only one-third of the time
that the running and biking groups were.
Although each workout session was 30 minutes long in this study, it is common
for HIIT workouts to be much shorter than traditional exercise sessions. This is because
HIIT allows you to burn about the same number of calories but spend less time exercising.
B. Your metabolic rate is higher for hours after HIIT exercise
One of the ways HIIT helps you burn calories actually comes after you’re done
exercising. Several studies have demonstrated HIIT’s impressive ability to increase your
metabolic rate for hours after exercise. Some researchers have even found that HIIT
increases your metabolism after exercise more so than jogging or weight training. The
same study also found that HIIT could shift the body’s metabolism toward using fat for
energy rather than carbs.
C. HIIT can help you lose fat
Studies have shown that HIIT can help you lose fat. One review looked at 13
experiments and 424 adults with overweight or obesity. Interestingly, it found that both
HIIT and traditional moderate-intensity exercise can reduce body fat and waist
circumference. A range of other studies also indicate that HIIT can reduce body fat
despite the relatively short time commitment. However, like other forms of exercise, HIIT
may be most effective for fat loss in people with overweight or obesity.
D. You might gain muscle using HIIT
In addition to helping with fat loss, HIIT could help increase muscle mass in certain
people. However, the gain in muscle mass is primarily in the muscles being used the
most, often those in the trunk and legs. Additionally, increases in muscle mass are more
likely to occur in people who were less active to begin with. Some research in active
people has failed to show higher muscle mass after HIIT programs. Weight training
continues to be the gold standard form of exercise to increase muscle mass, but high
intensity intervals could support a small amount of muscle growth.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

E. HIIT can improve oxygen consumption
Oxygen consumption is your muscles’ ability to use oxygen. Endurance training is
typically used to improve your oxygen consumption. Traditionally, this consists of long
sessions of continuous running or cycling at a steady rate. However, it appears that HIIT
can produce the same benefits in a shorter amount of time. One study found that
participants who performed 20-minute HIIT workouts 4 days per week for 5 weeks
improved their oxygen consumption by 9%.
This was almost identical to the improvement in oxygen consumption in the other
group in the study, who cycled continuously for 40 minutes per day, 4 days per week.
Another study found that 8 weeks of exercising on the stationary bike using traditional
exercise or HIIT increased oxygen consumption by about 25%. Once again, the total time
spent exercising was much different between groups: 120 minutes per week of traditional
exercise versus only 60 minutes per week of HIIT. Additional studies also demonstrate
that HIIT can improve oxygen consumption.
F. HIIT can reduce heart rate and blood pressure
HIIT may have important health benefits as well. A large amount of research
indicates that it can reduce heart rate and blood pressure in people with overweight and
obesity, populations in which high blood pressure is common. One study found that 8
weeks of HIIT on a stationary bike decreased blood pressure as much as traditional,
continuous endurance training in adults with high blood pressure.
In this study, the endurance training group exercised 4 days per week for 30
minutes per day, and the HIIT group exercised only 3 times per week for 20 minutes per
day. Some researchers have found that HIIT may even reduce blood pressure more than
the frequently recommended moderate-intensity exercise. However, it appears that high
intensity exercise does not typically change blood pressure in people in the “normal” BMI
range who have normal blood pressure.
G. HIIT can reduce blood sugar
HIIT programs lasting less than 12 weeks can reduce blood sugar. A summary of
50 studies found that HIIT not only reduces blood sugar but also improves insulin
resistance more than traditional continuous exercise. Based on this information, it is
possible that high intensity exercise is particularly beneficial for those at risk for type 2
diabetes.
In fact, some experiments specifically in people with type 2 diabetes have
demonstrated the effectiveness of HIIT for improving blood sugar. However, research in
healthy people indicates that HIIT may be able to improve insulin resistance even more
than traditional continuous exercise.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

H. HIIT improves aerobic and anaerobic performance
While its health benefits are very important, HIIT also improves performance in
both anaerobic and aerobic activities. Whether you’re an athlete or a weekend warrior or
you just enjoy running around with your kids, HIIT training will improve your performance
during these tasks with just a few short sessions per week.

How to get started with HIIT

There are many ways to add high intensity intervals to your exercise routine, so it isn’t
hard to get started. To begin, you just need to choose your activity (running, biking,
jumping rope, etc.). Then, you can experiment with different durations of exercise and
recovery, or how long you’re performing intense exercise and how long you’re recovering.
Tips
The following tips can help you create your own killer HIIT routine:
 Pick a modality you’re familiar with at lower intensity. For example, don’t go all-
out on running if you have not done any jogging lately.
 If you deal with joint pain, begin with a lower impact modality such as cycling or
swimming.
 Take long enough rest periods. You can maintain sufficient intensity for HIIT only
if you take rest periods equal to or longer than your work periods.
 Keep work periods under 30 seconds. Work periods longer than 30 seconds will be
difficult to sustain at the intensity required to count as HIIT.
 Start with just a few cycles twice per week. HIIT training is very demanding,
especially when doing higher impact modalities. Adequate recovery between
training sessions is a must to avoid injuries.
Examples
Here are a few simple examples of HIIT workouts:
 Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then,
pedal at a slow, easy pace for 2–4 minutes. Repeat this pattern for 15–30 minutes.
 After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or
jog at a slow pace for 1–2 minutes. Repeat this pattern for 10–20 minutes.
 Perform squat jumps as quickly as possible for 30–90 seconds. Then, stand or walk
for 30–90 seconds. Repeat this pattern for 10–20 minutes.
While these examples can get you started, you can modify your routine based on your
preferences.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 The bottom line
High intensity interval training is a very efficient way to exercise and may help you
burn more calories than you would with other forms of exercise. Some of the calories
burned as a result of high intensity intervals come from a higher metabolism, which lasts
for hours after exercise. Overall, HIIT produces many of the same health benefits as
other forms of exercise in a shorter amount of time. These benefits include decreases in
body fat, heart rate, and blood pressure. HIIT may also help lower blood sugar and
improve insulin sensitivity. So, if you’re short on time and want to get active, consider
trying high intensity interval training.
5. BENEFITS OF FITNESS
What are the health benefits of exercise?
Regular exercise and physical activity may:
 Help you control your weight. Along with diet, exercise plays an important role in
controlling your weight and preventing obesity. To maintain your weight, the calories you
eat and drink must equal the energy you burn. To lose weight, you must use more calories
than you eat and drink.

 Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps
lower your risk of heart diseases such as high cholesterol, coronary artery disease, and
heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

 Help your body manage blood sugar and insulin levels. Exercise can lower your blood
sugar level and help your insulin work better. This can cut down your risk for metabolic
syndrome and type 2 diabetes. And if you already have one of those diseases, exercise
can help you to manage it.

 Help you quit smoking. Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain when
you stop smoking.

 Improve your mental health and mood. During exercise, your body releases chemicals
that can improve your mood and make you feel more relaxed. This can help you deal
with stress and reduce your risk of depression.

 Help keep your thinking, learning, and judgment skills sharp as you age. Exercise
stimulates your body to release proteins and other chemicals that improve the structure
and function of your brain.

 Strengthen your bones and muscles. Regular exercise can help kids and teens build strong
bones. Later in life, it can also slow the loss of bone density that comes with age. Doing

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 muscle-strengthening activities can help you increase or maintain your muscle mass and
strength.

 Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

 Reduce your risk of falls. For older adults, research shows that doing balance and muscle-
strengthening activities in addition to moderate-intensity aerobic activity can help reduce
your risk of falling.

 Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

 Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction
(ED) in men. For those who already have ED, exercise may help improve their sexual
function. In women, exercise may increase sexual arousal.

 Increase your chances of living longer. Studies show that physical activity can reduce
your risk of dying early from the leading causes of death, like heart disease and some
cancers.

How can I make exercise a part of my regular routine?

 Make everyday activities more active. Even small changes can help. You can take the
stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending
an email. Wash the car yourself. Park further away from your destination.

 Be active with friends and family. Having a workout partner may make you more likely to
enjoy exercise. You can also plan social activities that involve exercise. You might also
consider joining an exercise group or class, such as a dance class, hiking club, or volleyball
team.

 Keep track of your progress. Keeping a log of your activity or using a fitness tracker may
help you set goals and stay motivated.

 Make exercise more fun. Try listening to music or watching TV while you exercise. Also,
mix things up a little bit - if you stick with just one type of exercise, you might get bored.
Try doing a combination of activities.

 Find activities that you can do even when the weather is bad. You can walk in a mall,
climb stairs, or work out in a gym even if the weather stops you from exercising outside.
6. NUTRITION VS FITNESS
It’s no secret that what you eat and how much you exercise have health benefits
beyond weight loss. It’s common to want to make changes to both at the same time, but

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

that’s easier said than done. So many people often wonder if eating better or working
out is the best choice for their health.
Metabolic health refers to how well your body breaks down the blood sugar and
fat you consume. It’s determined by your genes, age, and weight, among other things.
But it’s important, because poor metabolic health is associated with conditions like heart
disease and type 2 diabetes.
Here, we’ll explain why both nutrition and exercise play an important role in
improving your metabolic health and reducing your health risks.
What are the benefits of a healthy diet and nutrition?
Technically, the word diet simply refers to a pattern of eating and drinking
behavior. But diet has become a dirty word to some people because of the association of
dieting with restricting what we eat to lose weight.
By contrast, nutrition refers to the quality of your food. A simple way to think about
your nutrition is to ask yourself: “Does my food contain nutrients that nourish my body?”
While dieting tends to focus on your short-term goals, nutrition is a long-term component
of your lifestyle.
Nutrition that supports metabolic health can help lower your risk of:
 Heart disease and stroke
 Certain cancers
 Obesity
 Diabetes
 Memory loss
 Premature death
Good nutrition is the goal, and there isn’t one particular plan that’s right for everyone.
That said, certain eating plans, like the Mediterranean diet and the DASH diet, have been
linked to improved health outcomes. The American Heart Association also released new
dietary guidelines in 2021.
Eating plans that benefit metabolic health include the following:
 A wide range of vegetables and fruits
 Healthy fats, like fatty fish, and plant oils, such as olive oil
 More plant-based proteins
 Less red meat
 Fewer than 2,000 mg of sodium per day
 Fewer processed foods
 Little to no alcohol
Overall, the goal is to make healthy eating a lifestyle rather than a short-term fix.
Crash dieting does not result in long-term health benefits. In fact, weight cycling due to
repeat dieting may lead to worse health outcomes. Instead, it’s better to focus on

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

nutrition that supports your body’s needs and to choose an eating plan that works for
you.
What are the benefits of exercise?
Exercise is essential for your metabolic health. Some exercise is better than none
to improve your well-being. However, to improve your metabolic health, certain types of
exercise are more beneficial than others. Two important types of exercise for optimal
metabolic health are resistance and cardiovascular exercise.
Resistance exercises apply force to your muscle and cause the muscles to grow in
size. Experts recommend resistance training at least twice per week.
Increased muscle tissue affects:
 Your body’s use of calories through building more lean body tissue
 Your body’s use of important hormones like insulin
 Hormones that control your appetite, like ghrelin
Cardiovascular exercise, or aerobic exercise, raises your heart rate and your breathing
rate. It exercises your heart and lungs while you burn energy. Experts recommend getting
at least 150 minutes of movement each week.
The benefits of aerobic exercise are:
 Lower risk of heart disease
 Improvements in blood pressure and cholesterol levels
 Lower risk of type 2 diabetes
 Weight management
In addition to these health benefits, both resistance and aerobic exercise improve your
longevity.

Which is more important for my health and longevity: diet or exercise?

This is a tricky question to answer based on the current scientific studies. Ideally,
studies would look at the relationship between diet and health independent of exercise.
Or study the relationship between exercise and health while excluding diet. But robust
data like this does not exist. This is because it’s difficult to control for — or eliminate —
other lifestyle factors that can affect the results.
Experts believe improving your dietary habits alone can improve your longevity.
This is because research supports a connection between poor diet and health outcomes.
On the other hand, there is evidence that consistent exercise can improve longevity
regardless of weight change. This study wasn’t designed to compare the impact of diet
on longevity with that of exercise, but it’s still helpful. This is because most weight loss
requires a change in nutrition, so it’s assumed that there were no changes in nutrition.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 At the end of the day, diet and exercise both have independent benefits on
metabolic health. And research suggests the best way to improve longevity is with
multiple lifestyle changes. These include exercise, nutrition, weight management, and
limiting alcohol and smoking. What’s most important is deciding the lifestyle change you
are willing to make. Start with that change, stick with it, and gradually add more changes.
7. FOOD IS OUR MEDICINE
Can Food Act as Medicine? All You Need to Know
What you choose to eat has profound effects on your overall health.
Research shows that dietary habits influence disease risk. While certain foods may
trigger chronic health conditions, others offer strong medicinal and protective qualities.
Thus, many people argue that food is medicine.
Yet, diet alone cannot and should not replace medicine in all circumstances.
Although many illnesses can be prevented, treated, or even cured by dietary and lifestyle
changes, many others cannot.
Vitamins and minerals
Although your body only needs small amounts of vitamins and minerals, they’re
vital for your health. However, Western diets — high in processed foods and low in whole
foods like fresh produce — are typically deficient in vitamins and minerals. Such
deficiencies can substantially increase your risk of disease.
For example, insufficient intakes of vitamin C, vitamin D, and folate may harm your
heart, cause immune dysfunction, and increase your risk of certain cancers, respectively.
Beneficial plant compounds
Nutritious foods, including vegetables, fruits, beans, and grains, boast numerous
beneficial compounds, such as antioxidants. Antioxidants protect cells from damage that
may otherwise lead to disease. In fact, studies demonstrate that people whose diets are
rich in polyphenol antioxidants have lower rates of depression, diabetes, dementia, and
heart disease.
Fiber
Fiber is an essential part of a healthy diet. It not only promotes proper digestion
and elimination but also feeds the beneficial bacteria in your gut. Thus, high-fiber foods
like vegetables, beans, grains, and fruits help protect against disease, decrease
inflammation, and boost your immune system. On the other hand, low-fiber diets are
associated with an increased risk of illnesses, including colon cancer and stroke.
Protein and healthy fats
The protein and fat in whole, nutritious foods play various critical roles in your
body. Amino acids — the building blocks of protein — aid immune function, muscle

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

synthesis, metabolism, and growth, while fats provide fuel and help absorb nutrients.
Omega-3 fatty acids, which are found in foods like fatty fish, help regulate inflammation
and are linked to improved heart and immune health.
A healthy diet can decrease disease risk
Notably, nutritious foods may decrease your risk of disease — while the opposite
is true for highly processed foods.
Unhealthy food choices can increase disease risk
Unhealthy diets high in sugary drinks, fast food, and refined grains are a main
contributor to conditions like heart disease, diabetes, and obesity. These processed foods
harm your gut bacteria and promote insulin resistance, chronic inflammation, and overall
disease risk.
A study in over 100,000 people found that every 10% increase in ultra-processed
food intake resulted in a 12% increase in cancer risk. Additionally, a study on worldwide
mortality and disease showed that in 2017, 11 million deaths and 255 million disability-
adjusted life years (DALYs) were likely due to poor diet. DALYs measure the burden of
disease, with one unit representing the loss of one year of full health.
Nutritious diets protect against disease
On the other hand, research indicates that diets abundant in plant foods and low
in processed products strengthen your health. For instance, the Mediterranean diet, which
is rich in healthy fats, whole grains, and vegetables, is linked to a reduced risk of heart
disease, neurodegenerative conditions, diabetes, certain cancers, and obesity.
Other eating patterns shown to safeguard against disease include plant-based,
whole-food-based, and paleo diets. In fact, some diets may reverse certain conditions.
For example, plant-based diets have been found to reverse coronary artery disease while
very-low-carb lifestyles may help eliminate type 2 diabetes in some people. What’s more,
nutritious eating patterns like the Mediterranean diet are tied to better self-reported
quality of life and lower rates of depression than typical Western diets — and may even
boost your longevity. Such findings prove that robust diets indeed function as
preventative medicine.
Can food treat disease?
While some dietary choices can either prevent or increase your disease risk, not
all diseases can be prevented or treated through diet alone.
Many other factors affect your health and disease risk
Disease risk is quite complex. Although a poor diet can cause or contribute to
illnesses, many other factors need to be considered. Genetics, stress, pollution, age,
infections, occupational hazards, and lifestyle choices — such as lack of exercise,

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

smoking, and alcohol use — also have an effect. Food cannot compensate for poor
lifestyle choices, genetic disposition, or other factors related to disease development.
Food should not be used as a replacement for medicine
Though shifting to a healthier dietary pattern can indeed prevent disease, it’s
critical to understand that food cannot and should not replace pharmaceutical drugs.
Medicine was developed to save lives and treat diseases. While it may be overprescribed
or used as an easy fix for dietary and lifestyle problems, it’s oftentimes invaluable. As
healing does not hinge solely on diet or lifestyle, choosing to forgo a potentially life-saving
medical treatment to focus on diet alone can be dangerous or even fatal.
Beware of false advertising
While scientific evidence shows that food can aid various health conditions,
anecdotal claims of curing or treating diseases through extreme dieting, supplements, or
other methods are often false.
For example, diets advertised to cure cancer or other serious conditions are
typically not backed by research and often prohibitively expensive.
Eschewing conventional treatments like chemotherapy for alternative, unproven
diets can worsen diseases or lead to death.
Foods with powerful medicinal properties
Transitioning to a diet based on whole foods can improve your health in countless
ways. Foods that offer particularly powerful benefits include:
Berries. Numerous studies have found that nutrients and plant compounds in berries
combat disease. In fact, diets rich in berries may protect against chronic conditions,
including certain cancers.
Cruciferous vegetables. Cruciferous vegetables like broccoli and kale contain a wide
array of antioxidants. High intake of these vegetables may decrease your risk of heart
disease and promote longevity.
Fatty fish. Salmon, sardines, and other fatty fish fight inflammation due to their high
levels of omega-3 fatty acids, which also protect against heart disease.
Mushrooms. Compounds in mushrooms, types of which include maitake and reishi, have
been shown to boost your immune system, heart, and brain.
Spices. Turmeric, ginger, cinnamon, and other spices are packed with beneficial plant
compounds. For example, studies note that turmeric helps treat arthritis and metabolic
syndrome.
Herbs. Herbs like parsley, oregano, rosemary, and sage not only provide natural flavor
to dishes but also boast many health-promoting compounds.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Green tea. Green tea has been thoroughly researched for its impressive benefits, which
may include reduced inflammation and lower disease risk.
Nuts, seeds, avocados, olive oil, honey, seaweed, and fermented foods are just
a few of the many other foods studied for their medicinal properties.
Simply transitioning to a diet rich in whole foods like fruits and vegetables is the simplest
way to reap the medicinal benefits of food.
8. NUTRITION AND PHYSICAL ACTIVITY
Why is Physical Activity & Nutrition Important?
Weight loss may be the first thing that comes to mind when you hear words like
exercise, physical activity, nutrition, diet, and healthy eating, but there’s much more to
it. A lifestyle that consists of physical activity and proper nutrition is important to your
overall quality of life, more than just the benefit of weight loss. The truth is that physical
activity and nutrition are essential to a healthy body and a healthy mind.
Why Physical Activity is Important
Physical activity and exercise are crucial for your body. There are many physical
as well as psychological and emotional benefits that come with daily physical activity. Not
only will exercise help you maintain a healthy weight, or even decrease excess weight,
you will have more energy, improve your mood, and feel better when you are consistently
active.
Engaging in regular physical activity and exercise has many benefits to your body
and can help protect you from many diseases such as:
 Heart disease, leading to heart attack or stroke
 High blood pressure
 Diabetes
 Obesity
 Back pain
 Osteoporosis (bone loss)
Physical activity improves mental health conditions, including
 Depression
 Anxiety
 Stress
 Attention Deficit Hyperactivity Disorder (ADHD)
 Post-Traumatic Stress Disorder (PTSD) and Trauma
 Higher Self-Esteem
There are other surprising benefits that exercise provides:
 Sharper Memory
 Improved Concertation

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  Better Sleep
 More Energy
 Stronger Resilience to Cope
 Better Immune System
If physical activity isn’t already part of your daily routine, it could feel
overwhelming trying to fit this into your day, so start with small changes. Start by
exercising for 15 to 30 minutes five days a week, until you can work yourself up to an
hour or more of physical activity per day.
Here’s some ways to start incorporating physical activity into your day:
 Take a brisk walk after meals, for 10-20 minutes
 Take your dog for a walk in the morning and evening
 Walk to the store or other places within reasonable walking distance instead of driving
 Go on a bike ride, hike, or swim
 If you have kids, play games with them outside
 Be active in your home by keeping up with household chores (e.g., sweeping,
mopping, and scrubbing are great ways to be active)
 If you’re feeling ready to make big changes, start jogging, join a gym, or play a
structured sport, such as joining a local baseball team
Remember, with physical activity, start small and try things you can easily
incorporate into your life. You'll have better success sooner and stick with it longer. As
you’ve mastered new activities, like taking walks, increase your distance and speed. Then
overtime, add more vigorous exercises more frequently, like jogging and running.
Why Nutrition is Important
Good nutrition is just as important as exercise for your overall health. By Improving
your diet, you will enjoy increased energy levels, a stronger immune system, and
generally feel well more often. A nutritious and balanced diet of lean proteins, carbs, and
good fats can help you eliminate extra weight and reduce your risk of many diseases such
as:
 Heart Disease, leading to heart attack or stroke
 Cancer
 Diabetes
 Obesity
 High Blood Pressure
 Kidney Stones
 Osteoporosis (bone loss)
Good nutrition can also help improve mental health problems, such as depression,
bipolar disorder, schizophrenia, ADHD, and Alzheimer’s disease. plan your meal.
A proper diet should be low in saturated and trans fats, cholesterol, and
sodium

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 Examples of fats to avoid are trans fats and saturated fats contained in fried foods,
fast foods, packaged foods, baked goods, sweets, and anything cooked in lard, cream,
and vegetable oil. Similarly, foods with high cholesterol should be limited and only eaten
in moderation. Examples of high-cholesterol foods are egg yolks, red meat, processed
meats like bacon, and sweets such as cakes, pies, and cookies.
Lastly, there’s sodium (salt), which naturally occurs in all foods, but there are some
foods you should avoid overeating: canned and packaged meats (lunch meat, bacon,
ham), frozen meals like burritos and pizza, and canned foods like chili and beans or
vegetables with salt added.
Avoiding foods high in fat, cholesterol, and sodium will greatly improve your
wellbeing and help you feel better physically and mentally.
A well-rounded diet should include lean proteins, carbs, and good fats
For lean proteins, try quinoa, natural nut butters, oatmeal, black beans, and white
meat chicken. Protein is essential to your healthy diet, as it fills you up, keeps you
energized, and eaten in moderation helps you shed extra weight.
Good nutrition also includes whole carbs, such as vegetables, fruit, potatoes, nuts,
and whole grains, like brown rice and quinoa. Finally, make sure your healthy diet includes
good fats. Food containing good fats are avocados, olives, olive oil, unsalted nuts and
seeds, and fish.
Another important aspect of good nutrition is calcium, which keeps your teeth and
bones strong. Dairy products such as milk, cheese, and yogurt are a great source of
calcium.
Try lower-fat options to keep your overall fat intake down. Dark green vegetables
like broccoli are also rich with calcium. There are also fortified foods available, which
means that the makers of these foods have purposely increased the nutrition levels
through vitamins and minerals. Examples of fortified foods include some soy products,
breads, and cereals.

Start small when trying to improve your diet and nutrition

Just like with exercise, it can feel overwhelming to make so many changes to your
diet all at once, so start small by making healthy habits a part of your daily routine, such
as eliminating a couple bad foods or swapping a couple of foods for healthier options.
Instead of a bag of chips, try eating carrots sticks. You’ll still get that crunchy snacking
satisfaction, without all the fat. Making small changes will help you have success sooner
and encourage you to keep trying and adding new healthy foods in your diet.
When most people think about physical activity and nutrition they think about
weight loss, but now you know there’s many more reasons why it’s important to be
physically active and eat healthy.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

 If you have concerns about your health, talk with your doctor. We have doctors
who can help you at Orchard Hospital’s Medical Specialty Center—Your Everyday Health
Care Clinic—offering walk-in care or appointments.

Summary:
Many people strive to be fit. Fitness, after all, is synonymous with health. Having
a high level of overall fitness is linked with a lower risk of chronic disease, as well as a
better ability to manage health issues that do come up. Better fitness also promotes more
functionality and mobility throughout one’s life span. And in the short term, being active
can help your day-to-day functioning, from better mood to sharper focus to better sleep.
Fitness training balances five elements of good health. Make sure your routine
includes aerobic fitness, strength training, core exercises, balance training, and flexibility
and stretching.
HIIT involves short bursts of intense exercise alternated with low intensity recovery
periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a
HIIT workout will be 10–30 minutes in duration. Despite how short the workout is, it can
produce health benefits similar to twice as much moderate-intensity exercise.
We have all heard it many times before - regular exercise is good for you, and it
can help you lose weight. But if you are like many Americans, you are busy, you have a
sedentary job, and you haven't yet changed your exercise habits. The good news is that
it's never too late to start. You can start slowly, and find ways to fit more physical activity
into your life. To get the most benefit, you should try to get the recommended amount
of exercise for your age. If you can do it, the payoff is that you will feel better, help
prevent or control many diseases, and likely even live longer.
At the end of the day, diet and exercise both have independent benefits on
metabolic health. And research suggests the best way to improve longevity is with
multiple lifestyle changes. These include exercise, nutrition, weight management, and
limiting alcohol and smoking. What’s most important is deciding the lifestyle change you
are willing to make. Start with that change, stick with it, and gradually add more changes.
Weight loss may be the first thing that comes to mind when you hear words like
exercise, physical activity, nutrition, diet, and healthy eating, but there’s much more to
it. A lifestyle that consists of physical activity and proper nutrition is important to your
overall quality of life, more than just the benefit of weight loss. The truth is that physical
activity and nutrition are essential to a healthy body and a healthy mind.
Research shows that dietary habits influence disease risk. While certain foods may
trigger chronic health conditions, others offer strong medicinal and protective qualities.
Thus, many people argue that food is medicine.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

Assessment: (worksheets)
Name: _ Course/Yr./Sec: Date submitted:

Answer the following questions:

1. Describe in not less than 3 sentences the different Types of Fitness. (5 points each
correct answer)

2. Identify and describe in not less than 3 sentences the different Fitness Training. (5
points each correct answer)

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

3. In not less than 100 words, write an essay on how High Interval Intensity Training
contribute to low intensity recovery periods? 50 points.

Your essay is 50 points and shall be evaluated using these criteria:

Content 25 pts.
Organization of ideas 15 pts.
Language facility 10 pts.

TO DO: (Enrichment)50 points

Research/look for a video that entails a high interval intensity training program.

Send the video clip via GCR.

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD

References:
American Heart Association. (2021). How much physical activity do you need?

Casas, R., et al. (2018). Nutrition and Cardiovascular Health. International Journal of
Molecular Sciences.
https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. Retrieved February
13, 2023.

https://stretchcoach.com/articles/circuittraining/#:~:text=Circuit%20training%20cons
ists%20of%20a,%2C%20chin%2Dups%20and%20lunges. Retrieved February 14, 2023.

https://www.sharecare.com/health/cardiovascular-training/what-is-non-aerobic-
exercise#:~:text=Non%20aerobic%20exercise%20is%20exercise,climbing%20a%20flight%2
0of%20stairs. Retrieved February 14, 2023.

https://www.webmd.com/fitness-exercise/what-is-anaerobic-
exercise#:~:text=Anaerobic%20exercise%20is%20similar%20to,exercise%20offers%20many
%20health%20benefits. Retrieved February 14, 2023.

Killroy, D. “Studies in Fitness.” Fitness Online. Retrieved February 13, 2023, from
https://www.healthline.com/health/how-to-start-lifting-weights#before-you-begin.

Rivera, Aquino A. (2005). Todays Physical Education. Revised Edition. Mayfield

Publishing Company, Mountain View, California
Stokes, Roberta, Et al. (2009). Fitness the New Wave. Revised Edition. Hunter Textbooks
Inc. 823 Reynolda Road, Winston Salem, North Carolina, USA

---End of Module 1, Lesson 4—

Compiled by: DENRO B. MACARIO, MAT & ERWIN C. CATON, EdD