NATIONAL AUTONOMOUS UNIVERSITY OF HONDURAS

PHYSICAL ACTIVITY, HEALTH AND NUTRITION

LIC. VICTOR PEREZ PINEDA

RR-189 CHESS

SECTION 1500

NIDIA LIZETH HERNANDEZ 20152030263

BRYAN ODAIR ORELLANA 20142005666

MAX FERNANDO HERRERA 20152000629

KEVIN ALEXANDER VEGA 20142001783

JORGE ALBERTO CANALES 20112006877

SULA VALLEY

SAN PEDRO SULA CORTES FEBRUARY 11, 2016

 GOALS
Make sure that physical activity is usually done to keep muscles and joints in shape,
so that they do not atrophy, to maintain or improve cardiovascular health, or simply,
if done in a group, to interact socially, or for recreational purposes, of fun... Basically
any objective except the competition.
Make A physical activity does not have to be competitive, it is not the same as a
sport because it does not have to be regulated either. Maintain your physical
condition, oxygenate yourself, revive cells, burn calories, tone muscles, relax, get out
of the routine, clear your mind.
Verify that healthy habits enhance their benefits if they are presented together and,
in addition, can reduce the risk of obesity in children, even when they have a high
hereditary risk.
 INTRODUCTION
Currently, overweight and obesity are, in industrialized societies, a problem of great
health interest due to their increasing prevalence, because they affect all ages
(including children and adolescents), and because of the serious consequences for
health.
There is clear evidence that physical inactivity and increased sedentary lifestyle
cause a great deterioration in physical functions. Common but serious pathologies
such as coronary heart disease, high blood pressure, obesity, anxiety and
depression, spinal pathologies, cancer, etc., have been directly or indirectly related
to the absence of physical activity.
It has been proven that controlled physical exercise improves quality of life, creates
much healthier habits and reduces coronary heart disease. Physical activity helps
maintain a state of health and well-being.
 Nutrition and weight control
body mass index
There are different methods to quantify body fat, but currently the most used
method to express weight adequacy in adults is the Body Mass Index (BMI), also
known as the Quetelet Index.
Causes
Overweight and obesity are due to a greater amount of fat in our body. Fat is not
harmful to our body. It serves as a reserve for times or situations of fasting and is
used as fuel in numerous chemical reactions.
Treatments
Diet can be considered the basis of any treatment to control obesity. But we also
know that in the long term the results are not good, so the diet must be accompanied
by real and continued motivation on the part of the patient, and support from the
nutritionist and the doctor.
Obesity genetic test
When it comes to weight gain, there is a predisposition that is given by our genes. In
times past, very distant in time, the
Man and woman were designed to accumulate fat and thus cope with times when
food could be scarce.
Nutrition
Nutrition is the intake of food in relation to the dietary needs of the body. Good
nutrition (a sufficient and balanced diet combined with regular physical exercise) is a
fundamental element of good health.
Poor nutrition can reduce immunity, increase vulnerability to disease, impair physical
and mental development, and reduce productivity.
Healthy food.
Data and numbers:
• A healthy diet helps protect us from malnutrition in all its forms, as well as
non-communicable diseases, such as diabetes, heart disease, stroke and cancer.
• Unhealthy diets and lack of physical activity are among the leading health risk
factors worldwide.
• Healthy eating habits begin in the first years of life. Breastfeeding promotes
healthy growth and improves cognitive development; In addition, it can provide long-
term benefits, such as reducing the risk of being overweight and obese and suffering
from non-communicable diseases later in life.
• Caloric intake should be in line with caloric expenditure. Available scientific
data indicate that fat should not exceed 30% of total caloric intake to avoid weight
gain (1, 2, 3), which means switching from saturated fat to unsaturated fat ( 3) and
gradually eliminate industrial trans fats (4).
• Limiting free sugar consumption to less than 10% of total caloric intake (2, 5)
is part of a healthy diet. To obtain greater benefits, it is recommended to reduce its
consumption to less than 5% of total caloric intake (5).
• Keeping salt consumption below 5 grams daily helps prevent hypertension
and reduces the risk of heart disease and stroke in the adult population (6).
• WHO Member States have agreed to reduce salt consumption among the
world's population by 30% and halt the rise in obesity and diabetes in adults and
adolescents, as well as overweight children by 2025 (7, 8, 9).
General view
Eating a healthy diet throughout life helps prevent malnutrition in all its forms, as well
as different non-communicable diseases and different conditions. However,
increased production of processed foods, rapid urbanization and changing lifestyles
have led to a change in eating habits. Now we consume more high-calorie foods,
more saturated fats, more trans fats, more free sugars and more salt or sodium; In
addition, there are many people who do not eat enough fruits, vegetables and dietary
fiber, such as whole grains.
Adults
To have a healthy diet it is necessary:
• eat fruits, vegetables, legumes (for example, lentils, beans), nuts and whole
grains (for example, unprocessed corn, millet, oats, wheat or brown rice);
• at least 400 g (5 servings) of fruits and vegetables per day (2). Potatoes,
sweet potatoes, cassava and other starchy tubers are not considered fruits or
vegetables.
• limit the consumption of free sugars to less than 10% of total caloric intake (2,
5), which is equivalent to 50 grams (or about 12 level teaspoons) for a person of a
healthy weight who consumes approximately 2,000 calories per day. day, although
to obtain greater benefits, it is ideally recommended to reduce its consumption to
less than 5% of total caloric intake (5). It is manufacturers, cooks or the consumer
themselves who add most of the free sugars to foods. Free sugar can also be
present in the natural sugar of honey, syrups, and fruit juices and concentrates;
• limit salt consumption to less than 5 grams per day (about a teaspoon) (6) and
consume iodized salt.
Infants and young children
Practical tips to maintain a healthy diet
Fruits, vegetables and vegetables
Eating at least five pieces or servings (or 400 g) of fruits and vegetables daily
reduces the risk of developing non-communicable diseases (2) and helps ensure
sufficient daily intake of dietary fiber.
In order to improve the consumption of fruits and vegetables you can:
• include vegetables in all meals;
• eat fresh fruits and raw vegetables as snacks;
• eat fresh fruits and vegetables in season;
• Eat a varied selection of fruits and vegetables.
Fat intake can be reduced by:
• modifying the way of cooking: separating the fat part of the meat; using
vegetable oils (of non-animal origin); cooking, steaming, or baking food instead of
frying;
• avoiding the consumption of processed foods that contain trans fats;
• reducing consumption of foods high in saturated fat (e.g. cheese, ice cream,
fatty meats).
Weight control
Maintaining a healthy weight is very important. If you are too thin, overweight, or
obese, you may be at higher risk for certain health problems.
About two-thirds of adults in the United States are overweight or obese. Achieving a
healthy weight can help you control cholesterol, blood pressure, and blood sugar. It
can also help you prevent weight-related diseases, such as heart disease, diabetes,
arthritis, and some cancers.
Eating too much or not doing enough physical activity will cause you to gain weight.
To maintain your weight, the calories you eat must equal the energy you consume.
To lose weight, you must eat fewer calories than you consume.
A weight management strategy may include:
• Choose foods low in fat and calories
• Eat smaller portions
• Drink water instead of sugary drinks
• Be physically active
Eating extra calories while eating a healthy diet can help you gain weight if you need
it.
Physical Activity and its diseases
Why is physical activity important?
Physical activity is any activity that requires some degree of effort. Physical activity
and physical exercise are two different things, all physical exercise that is performed
is physical activity, but not all physical activity is physical exercise. Physical exercise
is any regular and systematic practice of physical activity that results in improved
physical fitness and mobility. A large number of beneficial effects are attributed to
physical activity. The advancement that society has experienced, large cities,
industrialization, and many other factors have modified lifestyle and also exercise.
Physical exercise, as a job, is performed by fewer and fewer people since, even in
the professions most related to body work, most activities have been replaced by
machines. The world we live in inevitably leads us to a sedentary lifestyle and this
influences health, since it is usually accompanied by other risk factors such as
obesity, alcohol, tobacco, etc. The negative effects that a sedentary lifestyle has on
health represent an increasingly heavy burden, which is why we must promote a
healthy lifestyle in which as few people as possible dedicate time to physical activity.
This is everyone's task.
Benefits of physical activity and physical exercise
The beginning should be in moderation, to avoid injuries. The team also matters;
mainly footwear. The beginning of practicing physical activity should be slow and
progressive and always individualized, especially if we begin to practice sports after
the third decade of life. Physical exercise is always healthy when practiced under the
conditions recommended by professionals.
Physical exercise causes beneficial changes in metabolism: It reduces blood levels
of cholesterol, triglycerides and free fatty acids. Prevents weight gain and helps in
the treatment of obesity. It is beneficial in the treatment of diabetes and other
chronic diseases.

In the cardiovascular system, physical exercise improves maximum aerobic capacity.

It decreases heart rate due to a parasympathetic predominance. Blood pressure
increases with intense and prolonged efforts of more than 5 seconds. In resistance
exercises, blood pressure increases little. Training has a moderating effect on blood
pressure. Morbidity and mortality due to coronary disease is reduced. Controlled
physical exercises are beneficial to combat atherosclerosis. They reduce the
incidence of cerebrovascular accidents.
In the muscles, bones and joints or the musculoskeletal system, physical activity
reduces stress on different parts of the body. Maintains a good level of muscle
strength and endurance. It maintains good flexibility and elasticity and prevents the
appearance of stiffness in certain joints. Maintains good coordination and balance
skills. In growing age it stimulates development and growth.

Diseases
The absence of physical activity or a sedentary lifestyle has many consequences
Overweight and obesity: physical exercise, or at least staying physically active, is
extremely useful when it comes to preventing overweight and obesity, since it helps
our body burn those calories and Fats you don't need. Therefore, when a person is
not active, it is common for them to eat more calories than their body actually ends
up consuming, with the consequent increase in body weight.
Propensity to certain diseases: this lack of physical activity also increases the risk of
suffering from certain cardiovascular and coronary diseases, also related to weight
gain. Diabetes, high blood pressure and heart attacks stand out above all.
Joint pain and contractures: due to the loss of muscle mass and strength, a
sedentary lifestyle tends to cause joint pain and contractures in the back and waist.
Low mood: while it is true that physical exercise helps increase our mood and self-
esteem, it is obvious to think that, with a sedentary lifestyle, practically the opposite
occurs. In fact, it is common for sedentary people to feel more tired and discouraged,
and to not even feel comfortable with their own body (low self-esteem).
THE WARM-UP
We all know the importance of warming up to improve physical performance during
strong training or a strenuous competition, but in most cases we realize how
unimportant it is to perform a correct, effective warm-up that enables the use of all
physical qualities. from the student.
There is a correct technique with its phases that is carried out in a methodical,
progressive way that is applicable to all people, what we must achieve is to adapt it
to the individual characteristics of each student.
How much could we improve in our physical activities if we were able to consistently
practice properly and follow a warm-up routine according to our needs?

DEFINITION
The set of physical activities or exercises of a general and specific nature prior to a
physical activity that requires an effort greater than normal in order to activate the
individual's organs and systems to prepare them for optimal performance.
The warm-up is therefore the gentle and progressive mobilization of all the muscles
and joints to subsequently be able to carry out intense efforts without injuries and
obtaining maximum performance.
 Warming up increases body temperature, improves blood risk, neuro-muscular
coordination and increases cardiac efficiency; That is, it prepares the body for a
more intense effort.
WARM-UP OBJECTIVES
Prepare the body:
 Physically: Our muscles increase temperature, improving elasticity and
contractility, adapting to the demands of the activities that will later be proposed.
 Physiologically: Increases HR gradually favoring a good flow of blood to the
circulatory system, which will provide the muscular system with enough O2 and
nutritional materials to satisfy the greater demand that is required after having
increased activity.
 Psychologically: The Nervous System adapts to a subsequent effort of greater
intensity, allowing the individual greater concentration, preparing them
psychologically for that subsequent effort and relating us to the environment.
Avoid injuries:
It avoids and prevents the risk of injuries, mainly at the muscle and joint level, that
are caused by sudden and violent efforts without the muscle having reached the
optimal temperature for its functioning.
Factors that influence the realization
to) Age: The older the person, the longer the heating time.
b) The ambient temperature: The lower it is, the more time we will spend heating
up.
c) Physical Condition: The better the physical condition, the less warm-up time.
d) Injuries: We must work a little more on the injured area.
and) Type of sport: Warming up for a gentle race is not the same as warming up for
an intense sport.
Guy
To describe the type of physical activity we should characterize the type according to
characteristics: Psychosocial, Aerobic, Strength, Flexibility and joint mobility.
Active lifestyle
Today, evidence has been found that, presenting a type of life associated with light
physical activity activities, with a global duration of 30 minutes a day (although not
carried out continuously), but which is carried out on a daily basis, not only produces
effects beneficial on the incidence rates of cardiovascular diseases, but also
increases physical performance in a similar percentage to physical activity programs.
Light activities are recommended to be carried out:
Wash the car for 45-60 minutes
Wash windows and floor for 45-60 minutes
Play volleyball for 45 minutes
Gardening between 30-45 minutes
Walk 3 km a day in 35 minutes
Shoot basketball hoops 30 minutes
Ride a bike 8 km in 30 minutes
Social dance 30 minutes
Push a baby stroller 2.5 km in 30 minutes
Rake leaves for 30 minutes

Characteristics of physical activity

In 1978, the American College of Sports Medicine published the level of physical
activity recommended as a model for the prevention of cardiovascular diseases.
(18,19).
Weekly frequency of 3 to 5 times An intensity of 60 to 90% of maximum heart rate 50
to 85% of maximum oxygen consumption, depending on individual capabilities. A
duration of between 15 to 60 minutes of aerobic physical activity continues. An
activity that uses large muscle groups. The possibility of adding overload work to
those people with an acceptable level of physical fitness.

Intensity
Setting and controlling exercise intensity is easily the most difficult part of exercise
prescription. It must be done individually or, at least, ensuring that the Intensity limits
(especially the upper limit) are not exceeded. Exercise intensity can be expressed in
absolute terms (for example, watts, running intensity, METs, etc.) or in terms relative
to the functional capacity of the person (for example, percentage of maximum heart
rate or percentage of VO2max). .) Regardless of the method used, the central
objective is to control the intensity of the exercise in the most appropriate range for
each individual as long as they can complete 15 to 60 minutes of physical activity. In
general, the intensity of exercise should be close to 70% of functional capacity; it is a
certain case that each subject will present oscillations or variations of 10% above
and below this value (or more if it is exercise of variable intensity). .
 CONCLUSIONS
The assertion that regular physical activity can improve health and prevent disease
is justified. The scientific evidence is epidemiological, clinical and physiological in
nature. Adequate levels of regular physical activity have a strong, gradual and
inverse association with the risk of developing coronary heart disease, supporting
the idea that its opposite low levels of regular physical activity: a sedentary lifestyle is
an independent risk factor for the aforementioned pathology. With the data available
on the occurrence of the four main risk factors for cardiovascular diseases, it can be
concluded that a sedentary lifestyle acquires special relevance for the collective
health of the country.
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