PE 12 PATHFIT

Final Examination Reviewer | Angela Miel Y. Francisco - BS NURSING 1D

INTRODUCTION TO EXERCISE AND NUTRITION Once consumed, carbohydrates are converted into blood
glucose, which serves as a primary energy source for the
●​ Food and dietary choices significantly affect body, especially during physical activity.
overall wellness, chronic disease prevention, and
physical performance. Dietary Fiber

Nutrition ●​ Fiber is a type of complex carbohydrate that the

body cannot digest. Although it doesn’t provide
●​ Nutrients are substances found in food and energy in the form of calories, it plays an essential
dietary supplements that provide the energy and role in digestive health, regulating blood sugar and
raw materials the body needs for growth, physical cholesterol levels, and supporting a healthy
activity, and the maintenance of essential bodily weight.
functions. ●​ Common sources: Whole grains, legumes, fruits,
●​ These include everything from building tissues to vegetables.
regulating metabolism and supporting organ
function. Protein
●​ There are six essential nutrients that must be
included in the diet because the body cannot Proteins are made of carbon, hydrogen, oxygen, and
produce them in sufficient quantities: nitrogen. When consumed, they are broken down into amino
Carbohydrates, Fats, Proteins, Vitamins, acids and peptides, which are the building blocks of tissues.
Minerals, and Water. Proteins are essential for:

Categories of Nutrients ●​ Building and repairing muscles and organs

●​ Supporting immune function
●​ Essential Nutrients - These are nutrients that the ●​ Producing enzymes and hormones
human body cannot make—or cannot make in
sufficient amounts—so they must come from the Though not a primary energy source, protein can be used for
foods we eat. Without these, normal growth, fuel if the body lacks enough carbohydrates or fats.
development, and body functions would be
impaired. Common sources:
●​ Nonessential Nutrients - These can be produced
by the body, but may also be present in food. ●​ Animal-based: Meat, poultry, fish, dairy (milk,
While not required in the diet, they can still cheese, yogurt)
contribute to health. Example: Creatine, which ●​ Plant-based: Legumes, grains, nuts, seeds, and
supports short bursts of energy, especially in some vegetables
high-intensity activities.
Fats
Macronutrients vs. Micronutrients
●​ Fats are another key source of energy and help in
●​ Macronutrients are required in large amounts and absorbing fat-soluble vitamins (A, D, E, K).
include carbohydrates, fats, proteins, and water. ●​ They also play a role in: Cell membrane
They provide energy (calories) and are essential formation, Hormone production, and Body
for growth, repair, and physical activity. temperature regulation.
●​ Micronutrients, needed in much smaller amounts
(measured in milligrams or micrograms), include Types of Fats
vitamins and minerals. While they do not provide
energy, they play critical roles in maintaining ●​ Saturated fats: Found mostly in animal products
health and supporting bodily functions. (e.g., red meat, butter); linked to increased risk of
heart disease.
Macronutrients ●​ Trans fats: Artificially produced and found in many
processed foods; known to increase
Carbohydrates cardiovascular risk and should be avoided.
●​ Unsaturated fats:
●​ Carbohydrates are molecules made of carbon,
hydrogen, and oxygen. They come in several -​ Monounsaturated: Found in olive oil,
forms: avocados, nuts.
-​ Polyunsaturated: Includes omega-3
1.​ Simple carbs - Sugars (e.g., glucose, and omega-6 fats found in fish, flaxseed,
fructose) that are quickly digested and and plant oils. These fats are
provide immediate energy. heart-healthy when consumed in
2.​ Complex carbs - Starches and fibers moderation.
that digest more slowly and provide
sustained energy. Common sources: Healthy oils (olive, safflower), fatty fish
(salmon, tuna), nuts, seeds, and avocados.
 Nutrient-Dense vs. Calorie-Dense Foods
Micronutrients

Vitamins Nutrient-Dense Foods Calorie-Dense Foods

Vitamins are organic compounds found in small amounts in ●​ High in vitamins, ●​ High in calories,
food. They are essential for: minerals, fiber, often from added
and healthy fats sugars or fats
●​ Tissue repair and maintenance or proteins ●​ Often low in
●​ Immune support ●​ Lower in calories nutritional value
●​ Helping the body absorb other nutrients for the amount of
nutrition they
Although vitamins do not supply energy, they are necessary provide
for energy production and overall health.
Examples: fruits, Examples: chips, sugary
Examples of vitamin-rich foods: vegetables, whole grains, drinks, fast food, candy
lean meats, nuts
●​ Vitamin A: Carrots, sweet potatoes
●​ Vitamin B & Folate: Grains, cereals
Context: A handful of almonds gives you healthy fats,
●​ Vitamin C: Citrus fruits, bell peppers
protein, and minerals—it’s nutrient-dense. But a handful of
●​ Vitamin D: Dairy, mushrooms, egg yolks
potato chips might have the same calories (or more), but
●​ Vitamin E: Nuts, seeds, spinach
fewer nutrients—that’s calorie-dense.
●​ Vitamin K: Leafy greens like kale and broccoli
Eating mostly calorie-dense foods can lead to weight gain
Minerals
and nutrient deficiencies, even if you’re eating “enough”
calories. On the other hand, nutrient-dense foods help you
Minerals are inorganic elements that the body needs to
feel full, energized, and supported with the right nutrients for
function properly. Some are needed in larger quantities (e.g.,
your body.
calcium, potassium), while others are needed only in trace
amounts (e.g., iron, zinc). They are vital for:
Eating for Long-Term Health
●​ Bone health
Your food choices affect more than just your energy—they
●​ Nerve function
can reduce the risk of diseases like:
●​ Muscle contraction
●​ Fluid balance
●​ Diabetes
●​ Heart disease
Examples of mineral-rich foods:
●​ Obesity
●​ Osteoporosis
●​ Calcium: Milk, yogurt, leafy greens
●​ Some cancers
●​ Iron: Beef, seeds, legumes
According to the World Health Organization and other
●​ Magnesium: Seafood, grains
studies (Fardet & Boirie, 2014; Wang et al., 2014),
●​ Potassium: Bananas, potatoes, avocados
increasing fruit and vegetable intake can lower your risk of
death and major illnesses. Healthy nutrients help your body:
Note: Macronutrients give us energy and build our bodies,
while micronutrients keep our systems running efficiently.
●​ Fight inflammation
●​ Control blood sugar
●​ Maintain a healthy weight
ENERGY REQUIREMENTS AND DIETARY HEALTH
●​ Support the immune system
How Food Gives Us Energy

●​ The food you eat fuels your body, helping you stay
NUTRITION FOR PHYSICAL ACTIVITY
alive, active, and healthy. This fuel comes from the
form of calories, a unit that measures energy
To perform well in any physical activity, your body needs the
(Williams, 1999). Even though we say “calorie,”
right fuel. This means staying hydrated and eating the
the accurate term in nutrition is kilocalorie (kcal),
proper balance of carbohydrates, proteins, and fats. This
the amount of energy needed to raise the
section provides a simplified overview of why those nutrients
temperature of 1 kilogram of water by 1 degree
are so essential and how they support physical performance.
celsius.
Hydration
When you digest food, energy is mostly extracted from:
●​ Your body is made mostly of water—about 60% for
●​ Carbohydrates (4 kcal per gram)
men and 50% for women—and staying hydrated is
●​ Proteins (4 kcal per gram)
crucial for both physical and mental performance
●​ Fats (9 kcal per gram)
(Williams, 1999).
●​ Alcohol (7 kcal per gram)
How much water do you need?
Micronutrients like vitamins and minerals are essential for
good health but don’t provide calories.
 ●​ On average, adult men should aim for about 3.7 Top Barriers to Healthy Eating Among College Students
liters (15.5 cups) and women for 2.7 liters (11.5
cups) per day. These needs may increase if you're College students often face a unique mix of environmental,
sweating more—like during intense or outdoor financial, and psychological barriers.
workouts.
These include:
What happens when you’re dehydrated?
●​ Not enough time: Students say they’re too busy
●​ Reduced endurance and strength to plan, shop for, or cook healthy meals (Silliman
●​ Increased fatigue et al., 2004).
●​ Slower thinking and reaction time ●​ Healthy food can be expensive: Nutritious
●​ Stomach problems options like fresh fruits, vegetables, and lean
proteins are often more costly than fast food or
During prolonged activity, especially in heat, you can sweat instant meals (LaCaille et al., 2011).
out 3–4 liters per hour (Williams, 1999), losing not just water ●​ Limited food options on campus: Many college
but also electrolytes—minerals like sodium and potassium cafeterias and vending machines don’t offer
that help your muscles and nerves function. enough healthy choices (LaCaille et al., 2011).
●​ Lack of support and motivation: Some students
Macronutrients struggle with self-control, staying motivated, or
receiving encouragement from friends or family
Your body gets energy from three key nutrients: (Deliens et al., 2014).
Carbohydrates, fats, and proteins.
Even with these challenges, it’s absolutely possible to build
better eating habits—and it can be enjoyable too! The key is
finding realistic strategies that work for your lifestyle.

For example:

●​ Share bulk groceries with roommates to save

money
●​ Choose produce that’s in season (it’s usually
But your exact needs depend on your activity level, body cheaper)
size, and training goals. ●​ Prep simple meals ahead of time on weekends
●​ Seek support—like a friend who’s also trying to eat
Carbohydrates healthier

●​ These are your primary energy source—especially Example: Many students say fresh fruits and veggies are
during high-intensity workouts or endurance too pricey. You can save by using coupons, shopping in
sports. season, or splitting bulk items with friends.
●​ You can eat carbs before, during, or after exercise
for energy and recovery. Philippine Context

Proteins Despite the Philippines having a strong economy and good

policies, there has been slow progress in improving health
●​ Best used for muscle repair and growth. and nutrition. Over the last decade, the country has
●​ General population: 0.8 grams per kg of body struggled with providing essential health services,
weight/day. particularly for adolescents, pregnant women, newborns, and
●​ Strength athletes: 1.6–1.7 grams/kg to support children. Additionally, the country still faces the triple burden
muscle gains (hypertrophy) (Williams, 1999). of childhood malnutrition: stunting, wasting, and obesity,
which remain widespread.
Fats
Key challenges include:
●​ Fats are key for low-intensity exercise and support
functions while you’re at rest. ●​ Stunting: 26.7% of children under 5 years old are
●​ However, too much fat—especially in stunted, meaning they are too short for their age.
high-performance athletes—may impair Some regions, like the Bangsamoro Region, have
endurance. even higher rates (39%).
●​ Aim for fats to make up about 20–30% of daily ●​ Wasting: About 672,000 children suffer from
intake (Williams, 1999). wasting, a condition where they are too thin for
their height, with half of these children being under
2 years old.
●​ Anemia: 23% of pregnant women are anemic,
BARRIERS TO HEALTHY NUTRITION leading to health risks like low birth weight and
early deliveries.
What Gets in the Way of Healthy Eating? ●​ Obesity: Childhood overweight and obesity rates
have tripled since 2003.
●​ Healthy Eating Index (HEI) - a tool to measure ●​ Adolescent Pregnancies: The Philippines has
how well people’s diets match the U.S. Dietary the second-highest rate of adolescent pregnancies
Guidelines. in ASEAN countries.
 ●​ SDG 2030 Goal: The country is not on track to
meet its goal of reducing maternal and neonatal According to the Guidelines, a healthy diet includes foods
deaths by 2030. from six main groups:

UNICEF Initiatives ●​ Vegetables (including dark leafy greens, orange

veggies, and legumes)
UNICEF focuses on prevention as a core part of its work, in ●​ Fruits (especially whole fruits, not just juice)
addition to treatment. We aim to create an efficient ●​ Grains (with at least half being whole grains like
healthcare system that covers everything from policy brown rice or oats)
creation to implementation, early detection, and education. ●​ Dairy (low-fat or fat-free milk, yogurt, or fortified
Our efforts focus on five key systems that impact health and soy milk)
nutrition: food, health, water and sanitation, education, and ●​ Protein foods (like lean meats, seafood, beans,
social protection. nuts, and eggs)
●​ Oils (such as olive or canola oil instead of solid
Key Efforts in Nutrition fats like butter)

1.​ Influencing legislative advocacy to create, monitor, How to Make Healthier Eating Habits Stick?
and enforce regulations restricting the marketing of
breastmilk substitutes and unhealthy food and The Guidelines suggest making small, realistic
beverages. changes—called healthy shifts—that can be maintained
2.​ Supporting government policy, particularly a over time. These include:
national framework to improve access to optimal
diets, services, and practices. 1.​ Follow a healthy eating pattern for life – Your
3.​ Strengthening systems, especially in integrating food choices today impact your future health.
the supply chain. 2.​ Make all foods and drinks count – Balance your
4.​ Supporting recruitment, retention, and capacity calories to maintain a healthy weight.
building of healthcare and nutrition providers. 3.​ Focus on variety and nutrient density – Eat a
5.​ Generating research, data, and evidence. mix of foods that deliver the most nutrition per bite.
6.​ Promoting social and behavioral change. 4.​ Limit added sugars, saturated fats, and sodium
– These ingredients, often found in processed
Key Efforts in Health foods, are linked to poor health outcomes.
5.​ Choose healthier food and drink options –
1.​ Ensuring the primary healthcare system can Swap soda for water or fries for roasted
provide one-stop-shop services for children with vegetables.
strong health information management systems, 6.​ Support healthy eating in all areas of life – At
supply chain management, and health governance home, school, work, or in your community, make
at all levels. nutritious options easier to access.
2.​ Supporting partner and consumer advocacy.
3.​ Strengthening government capacity for Key Limits for Better Health
evidence-based planning, budgeting,
implementation, and monitoring of cost-effective, The Guidelines also recommend specific limits:
high-impact health interventions, such as
immunization. ●​ Less than 10% of daily calories from added sugars
4.​ Improving quality of care, including supporting ●​ Less than 10% from saturated fats
state-of-the-art health training institutions, ●​ Less than 2,300 mg of sodium per day
development of alternative service delivery ●​ Alcohol in moderation (up to 1 drink/day for
models, and maternal and child health in women, 2 for men)
emergencies.
5.​ Engaging, educating, and empowering Tip for Tracking Your Intake
communities to ensure the applicability and
sustainability of programs. To manage your sugar and fat intake, try these simple tips:
6.​ Promoting social and behavioral change and
establishing accountability. ●​ Aim for less than 25 grams (about 6 teaspoons) of
added sugar daily.
●​ Limit saturated fat to under 16 grams per day.
●​ Not sure how much you're getting? Check the
DIETARY RECOMMENDATIONS AND NUTRITION Nutrition Facts Label on food packaging—it lists
LABELS added sugars, fats, and other key nutrients.

●​ The 2015–2020 Dietary Guidelines for Americans Nutrition Facts Labels and Daily Values
encourage people to focus on eating
nutrient-dense foods—foods packed with vitamins What to Look For Nutrition labels are your go-to tool for
and minerals but relatively low in calories. making informed food choices. Here's what they show:
●​ By contrast, calorie-dense foods (like soda, chips,
or pastries) are high in calories but low in ●​ Serving size and calories per serving
nutrients. Regularly eating too many of these can ●​ Percent Daily Value (%DV) – shows how much a
increase your risk for chronic conditions like nutrient in one serving contributes to your daily
obesity, diabetes, and heart disease. needs (based on a 2,000-calorie diet)
●​ Key nutrients – like fiber, protein, calcium,
What are the Major Food Groups? sodium, sugars, and fats
 ●​ Ingredients list – tells you what’s actually in the Examples: Weightlifting, resistance band
food exercises, and bodyweight exercises like squats
and push-ups.
What Are DRIs and DVs?
3.​ Endurance (Aerobic) Routines
●​ Dietary Reference Intakes (DRIs) are scientific
benchmarks used to estimate nutrient needs for Purpose: Improve cardiovascular and respiratory
planning a healthy diet. efficiency.
●​ Percent Daily Values (DV) on labels are based on
these DRIs. They give you a general idea of Benefits:
whether a food is high or low in a specific nutrient.
●​ Strengthens the heart and lungs.
What’s New with Nutrition Labels? ●​ Increases stamina for daily activities.
●​ Improves circulation and overall
In 2018, the FDA updated food labels to make them clearer cardiovascular health.
and more helpful. Key changes include: ●​ Boosts mood and mental health.
●​ Enhances sleep quality and immune
●​ Bigger and bolder calorie counts. function.
●​ Added sugars are now listed separately.
●​ Updated serving sizes to better reflect what people Examples: Running, cycling, swimming, and brisk
actually eat These changes aim to help consumers walking.
make healthier choices quickly and easily when
shopping. 4.​ Power Enhancing (Explosive) Routines

Purpose: Develop the ability to exert maximum

force in a short period.
EXERCISE PROGRAMS AND ITS BENEFITS
Benefits:
Exercise offers numerous benefits, regardless of your age. It
can help you live a healthier and happier life. Regular ●​ Improves athletic performance and
physical activity reduces the risk of major illnesses like heart speed.
disease, stroke, type 2 diabetes, and cancer. It can also ●​ Enhances muscle power and
lower your risk of early death by up to 30%. explosiveness.
●​ Increases neuromuscular coordination.
Types of Exercise Programs ●​ Boosts metabolic rate and fat burning.
●​ Reduces the risk of injuries by improving
1.​ Core/Abdominal Stability Exercises muscle resilience.

Purpose: Strengthen the muscles of the Examples: Plyometric exercises, kettlebell

abdomen, lower back, and pelvis. swings, and sprinting.

Benefits: Why is Exercise important?

●​ Improves posture and balance. ●​ Being active helps you stay healthy and feel
●​ Enhances performance in various better—both physically and mentally. Regular
physical activities. physical activity can help prevent serious diseases
●​ Reduces the risk of injuries, particularly and improve your quality of life as you age.
in the lower back.
●​ Supports proper form during Health Benefits of Regular Exercise
movements.
People who are physically active have a lower risk of:
Examples: Planks, dead bugs, and bird dogs.
●​ Heart disease and stroke
2.​ Muscle Strengthening Exercises ●​ Type 2 diabetes
●​ Bowel and breast cancer
Purpose: Increase muscle strength and ●​ Early death
endurance. ●​ Osteoarthritis
●​ Hip fractures
Benefits: ●​ Falls (especially in older adults)
●​ Depression
●​ Improves overall muscle strength and ●​ Dementia (including Alzheimer’s)
tone.
●​ Enhances flexibility and balance. It also helps boost:
●​ Reduces the risk of falls and injuries.
●​ Aids in weight management by ●​ Self-esteem
increasing muscle mass. ●​ Mood
●​ Supports bone health and prevents ●​ Sleep quality
osteoporosis. ●​ Energy levels
●​ Ability to manage stress
How much exercise do you need?

According to UK guidelines:

●​ Aim for at least 150 minutes of physical activity

per week
●​ Be active daily, with a mix of different activities

Moderate-Intensity Activities

●​ You breathe faster and feel warmer, but you can

still talk.
●​ Examples: Brisk walking, Cycling, Dancing,
House chores.

Vigorous-Intensity Activities

●​ You breathe hard, and can only say a few words

before pausing.
●​ Examples: Running, Swimming, Competitive
sports, Aerobic workouts.

Technology has made life easier—but also less active:

●​ We sit at desks, in cars, and on the couch

●​ Many adults sit for 7+ hours a day
●​ People over 65 often sit for 10+ hours a day

This is called a sedentary lifestyle, and it's linked to:

●​ Heart disease
●​ Stroke
●​ Type 2 diabetes
●​ Obesity

Even if you hit your weekly exercise goal, sitting too much
is still harmful.

What can you do?

●​ Move more throughout the day

●​ Take frequent breaks from sitting
●​ Limit screen time
●​ Encourage kids and family members to stay active
too