Fuel for Performance

(Proper Nutrition for Exercise)

NUTRITION
- the health branch that stresses the importance of the food for growth and development, as well as in
lowering the chances of acquiring diseases and illness.

Proper Nutrition
▪ Adequacy – eat adequate amount of food, not too much.
▪ Balance – eat the right proportion from different categories of food.
▪ Variety – eat different types of food Go, Glow and Grow categories.

NUTRIENTS – are important food substances that help our body function properly.

➢ Carbohydrate
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Main source of energy Irritability, nausea, bad breath, muscle cramps,
• Maintains blood glucose level during exercise excess fatigue, increase in body fat, deficit in body
and replaces glycogen stores after exercise. sodium and water, constipation, regular headaches.

➢ Protein
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Needed for growth, building, and repair of Ridges or white lines in both finger and toe nails;
body tissues. hair loss and thinning or brittle hair; muscle
• Enough protein is essential to maintain deterioration.
muscle mass and strength, but eating more
protein does not yield bigger muscle.

➢ Fat
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Needed for waste removal, regulates body Dehydration, muscle cramps, confusion, nausea,
temperature, cushions the spinal cord and slurred speech, and disorientation.
joints.

➢ Water
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Needed for immune system function and Dry skin, hair loss, body weight deficiency, cold
helps the body store and use vitamins intolerance, bruising, slow growth, poor infection
• Stored fat provides enough energy for long resistance and slow wound healing, loss of
endurance events. menstruation.

MACRONUTRIENTS – nutrients that are considered as large portions that our body needed.
❖ PROTEINS
❖ CARBOHYDRATES
❖ FATS
❖ WATER
MICRONUTRIENTS – nutrients that are only needed in evert little amount.
• Mineral – elements in foods that help your body work properly and help strengthen bones, keep
muscles healthy, and help your heat beat regularly.
• VITAMINS– elements in foods that help your body work properly and help strengthen bones, keep
muscles healthy, and help your heat beat regularly.

➢ Vitamin A
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Help the body use carbohydrates, proteins, • Anemia, painful joints, cracks in teeth, depression,
and fats. frequent infections.
• Maintains healthy skin, bones, teeth, and hair;
aids vision.

➢ Vitamin B (Thiamine, Riboflavin, Andniacin) Vitamin B6

IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Help the body use carbohydrates, proteins, • Anemia, painful joints, cracks in teeth, depression,
and fats. frequent infections.
• Maintains healthy skin, bones, teeth, and hair;
aids vision.
➢ Vitamin B12
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Aids in maintenance of red blood cells. • Red blood cell breakage, anemia, muscle
degeneration, difficulty walking, leg cramps.

➢ Folate
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Aids in the formation of red blood cells and • Anemia, heartburn, frequent infections, smooth
protein. red tongue, depression, and mental confusion.

➢ Vitamin E and C
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Aid in bone, teeth, and skin formation and • Anemia, frequent infections, bleeding gums,
resistance to infection loosened teeth, muscle degeneration and pain, joint
• Help protect the body from oxidative damage. pain, blotchy bruises, failure of wounds to heal.

➢ Iron
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Help in regulating the chemical reactions in • Sports Anemia - a condition was temporary
the body decrease in hemoglobin concentration
• Helps in energy metabolism; important in • Anemia, weakness, fatigue, pale span,
transporting oxygen through the bloodstream; developmental delays in Children.
prevents anemia.

➢ Calcium
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Helps build and maintain bones and teeth; • Stunted Growth
nerve and muscle function and blood clotting
• Needed to maintain blood calcium levels and
promote bone density, consequently reducing
the risk of osteoporosis.

➢ Zinc
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY
• Helps carry out body processes; plays a role • Growth failure, delayed sexual maturation, slow
in immune function, protein synthesis, and wound healing.
wound healing

Proper Food Intake

✓ Before Exercise
✓ During exercise
✓ After exercise

✓ Before Exercise
• The food eaten before exercise serves as energy source and will define one’s performance.
• 3-4
• “Carbo Loading”
• Increase Blood Glucose & glycogen level.

✓ During exercise
• Proper food intake increases endurance and performance.
• Easy to digest food
• Consume water every 15-30 minutes

✓ After exercise
• Eat after exercise to reload the body’s glycogen supple.
• After the exercise, it is deal to eat within the first 30 minutes wit 1g of carbohydrate for every
1kg of individual’s weight.

Rest and sleep

• Process of repairing and rebuilding tissues takes place when our body is at rest.
• It also makes you feel yourself at best.
 FITT PRINCIPLES

FITT PRINCIPLES
- are an exercise prescription to help participants understand how long and how hard they should
exercise.
- It describes how to safely apply the principles of overload and progression.
- It will be of great help for you to create a workout plan and know which of the exercises is effective
to meet your goals for a specific period of time.

FREQUENCY - how often you exercise. Refers to the number of sessions per given amount of time.
- at least three (3) exercise sessions (non- consecutive days)

INTENSITY
- is how hard you exercise. Refers to the degree of difficulty of an exercise session. It can vary
between light, moderate and vigorous intensity activities
- Example: strength training - load lifted, recovery time, number of repetitions
TIME
- refers to the duration or how long a specific activity or an exercise session will last.
• Warm-up 5-15 minutes
• Conditioning Bout 20-30 minutes
• Cool-down 5-15 minutes

❖ NEED TO KNOW
For substantial health benefits, 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.

TYPES - refers to what kind of exercise you are doing or the classification of exercise.
EXAMPLE:
- Cardio
- Strength training
CARDIO - is any type of exercise that improves your cardiovascular system.
Ex. Running, swimming, walking, dancing, aerobics routines, cycling

STRENGTH TRAINING - any type of exercise that tones and strengthens the muscles.
Ex. Squats, pushups, sit-ups, pullups

PRINCIPLES OF EXERCISE TRAINING

GENERAL PRINCIPLES OF EXERCISE

❖ Any sets of exercise in order to be effective should consider the six (6) basic principles of
exercise. In this way, the body movement will come up quite proportional and injuries can be
avoided.

Progression - It is a systematic increase of the exercise program so that appropriate physiological

system continues to be overloaded. It is important to note however, that excessive overload could
lead to exhaustion (burn-out), injury or impaired performance.
Specificity - Training effects are highly specific to the particular physiological systems overloaded, to
the particular muscles used, and more specifically to the particular muscle fibers recruited to perform
the work.

Reversibility - the principle simply states that if an individual stops to exercise the body returns to its
initial level of fitness.

Overload - refers a body system that must be exercised at a level beyond which it is presently
accustomed. A specific system adapts to this overload until it reaches a state where adaptation is no
longer observed.

Individuality - no two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social
environments in their own unique way. It is essential that the exercise program caters to these
individual needs and preferences.

Recovery - it refers to the amount of time the body should be allowed to rest and recover from fatigue
before the next activity begins.

PHASES OF EXERCISE

PHASES OF EXERCISE / WORKOUT

• If you take the time to start and end slowly and stretch your muscles, you can help support
your cardiovascular system and reduce the chance of muscle stiffness following your workout.

WARM – UP EXERCISES
• It is a light activity aimed at increasing the body temperature and open up blood capillaries to
allow a gradual increase in the blood flow to the muscles, ligaments, and tendons.
• A good indicator if the individual is already warmed-up is the onset of a light sweat.

STRETCHING
• This phase of exercise follows immediately after warm-up.
• It is done by doing gradual flexibility activities from upper to lower extremities.
• Stretch after your warm-up routine then again after your cool down.

CONDITIONING BOUT
• an individual now engages himself into exercises, which lead to his desire of improving his
level of physical fitness.
• The sets of exercises performed in this level are much harder compared to the warm up
exercises.

COOL DOWN
• serve to gradually taper off the body from the stress of exercise.
• It is as important as warming up because it keeps the blood circulating around the body to
prevent the individual from experiencing some form of dizziness.

VARIOUS FUNCTIONS OF EXERCISE

• Release of pent-up emotion

• Build strength
• Increase flexibility through stretching exercise and develop coordination in performing skills.
• Provides relaxation
• Realign and reshape the body
• Discharges excess energy
• Fun

PHYSIOLOGICAL BENEFITS OF EXERCISE

• Improved physiological function (heart, blood vessels, muscles and respiratory system)
• Increased movement efficiency
• Better weight control
• More efficient heat elimination and heat control
• Possible decrease of elevated blood pressure
• Reduce possibility of blood clotting
• Better sleep
• Elevated mood (exercise acts as an antidepressant)
• Increased motivation for physical activities
 • Relief of emotional stress
• Discharge of an anxiety
• Better relaxation, less emotional fatigue
• Improvement in body image, self-confidence, and self-esteem
• More adequate in coping behavior

ADVANTAGES OF EXERCISE FOR FITNESS

• Exercise can be systematically planned to cover all muscle groups of the body and to
emphasize areas of greatest need.
• The dosage of exercise can be controlled for a given time.
• Progression can be regulated from very mild to vigorous and exhaustive efforts.
• Exercise can be derived which will provide for the development of body control, flexibility,
balance, and good posture, as well as for increased muscular strength and endurance.

SET REALISTIC GOALS

S - Specific is the what, where and how of the goal.

M - Measurable is how you will evaluate whether or not you met the goal.
A - Achievable is setting a goal that you can accomplish.
R - Realistic is setting a goal that is challenging, but attainable.
T - Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal.

❖ provide evidence-based public health recommendations for children, adolescents, adults and
older adults on the amount of physical activity (FITT principles) required to offer significant
health benefits and mitigate health risks.
EXERCISE AND GUIDELINES IN ACCORDANCE WITH WHO
& DESIGNING FITNESS PROGRAM

Research-based
• Global estimates indicate that 27.5% of adults and 81% of adolescents do not meet the 2010
WHO recommendations for physical activity with almost no improvements seen during the past
decade.
• girls and women are less active than boys and men, and that there are significant differences
in levels of physical activity between higher and lower economic groups, and between
countries and regions.
• OLDER ADULTS (aged 65 years and older)
• ADULTS (aged 18–64 years)
• CHILDREN AND ADOLESCENTS (aged 5–17 years)

➢ CHILDREN AND ADOLESCENTS (aged 5–17 years)

➢ ADULTS (aged 18–64 years)

➢ OLDER ADULTS (aged 65 years and older)

• ADULTS (aged 18 years and older) LIVING WITH DISABILITY

• CHILDREN AND ADOLESCENTS (aged 5–17 years) LIVING WITH DISABILITY
• ADULTS AND OLDER ADULTS WITH CHRONIC CONDITIONS (aged 18 years and older)
• PREGNANT AND POSTPARTUM WOMEN

• PREGNANT AND POSTPARTUM WOMEN

• ADULTS AND OLDER ADULTS WITH CHRONIC CONDITIONS (aged 18 years and older

• CHILDREN AND ADOLESCENTS (aged 5–17 years) LIVING WITH DISABILITY

• ADULTS (aged 18 years and older) LIVING WITH DISABILITY