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• Is any substance consumed to provide nutritional support for an organism. It usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins or minerals.

  foods
• Is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism.

  nutrition
• Is the ability of a biological system to acquire, convert, allocate, distribute and utilize energy with maximum efficiency.

  health
• defined human health in a broader sense in its 1948 constitution as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity".

  The World Health Organization (WHO)
• Foods that provide the body with energy or fuel the body.

  EXAMPLES :

  • RICE                  • PANCAKES

  • CORN                • GRAINS

  • BREAD              • POTATO

  • PASTA

  GO FOODS
• Contain vegetables and the food groups that supply the body with vitamins and minerals to keep the body healthy and functioning properly.

  EXAMPLES :

  • STRAWBERRY            • CARROTS

  • GRAPES                       •  PINEAPPLE

  • BROCCOLI                  •  TOMATO

  • SQUASH                      •  KIWI

  GLOW FOODS
• Contain the milk , meat and beans group that help the body grow and develop strong bones and muscles.

  EXAMPLES :

  • BEEF                          • MILK

  • EGG                           • FISH

  • CHICKEN                   • CHEESE

  • NUT                           • YOGURT

  GROW FOODS
• •SWIMMING

  •DANCING

  •BIKING

  •RUNNING

  •JUMPING JACKS

  AEROBIC EXERCISE
• •SITTING TOE REACH

  •FRONT SWINGS

  •MARCH AND REACH

  •QUADRICEPS

  •HUG INTO CHEST EXPANSION

  
  

  STRETCHING EXERCISE
• •PUSH-UPS

  •THERA-BANDS

  •MEDICINE BALLS

  •SQUAT TO OVERHEAD RAISE

  •BARBELL CURL

  RESISTANCE TRAINING
• Is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.

  EXERCISE
• ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living.

  FITNESS
• Involve large muscle group (e.g thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improved aerobic capacity (ex. Swimming, biking, running and dancing)

  AEROBIC EXERCISE
• require the muscle to contract against an external load (e.g. barbell) in order to improve muscular strength, muscular endurance and bone strength (e.g. TRX ( Total Resistance exercise), Thera-Bands etc.)

  RESISTANCE TRAINING
• increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility.( e.g. static, ballistic, dynamic stretching)

  STRETCHING EXERCISE
• Static stretching is a form of stretching that involves holding a stretch position for a period of time without movement, done at the end of a workout to loosen up the muscles, increase flexibility, and improve range of motion
• Ballistic stretching is a form of dynamic stretching that involves bouncing or swinging back and forth to stretch muscles beyond their normal range of motion. It is a passive stretch that uses momentum and force to propel the body or limbs to a greater extent than usual
• Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising.
• Active Lifestyle is having a regular, moderate to high intensity physical activity and exercise.
• Five (5) Principles of Training

  Specificity

  Progression

  Overload

  Reversibility

  Tedium
• You must do specific types of activity to improve specific parts of the body in specific ways.

  Different events can require very different forms of training.

    ex. Weightlifting

             - Strength

             - Muscular endurance

  Principle of Specificity
• Muscles – if your sport requires a lot of running, work mainly on your legs.
• Type of fitness – do you need strength, speed, stamina or a combination?
• Skills – you need to practice any relevant skills like kicking, serving and passing.
• Start Slow

  Increase Gradually

  Start with the basic

  Progress to advance level

  Do not increase training too quickly.

  Principle of progression
• fitness can only be improved by training more than you normally do.

  If a physical fitness programme is to be effective, it must place increased and specific demands on the body

  PRINCIPLE OF OVERLOAD
• Four ways to achieved Overload (FITT)

  •Frequency

  •Intensity

   •Time

  •Type
• •Frequency  -More times per week
• •Intensity  -Work harder
• •Time- How Long
• •Type

  -Health

  -Skill

  -Everyday increase of intensity
• • If you will not use it you’ll lose it.
  • Unfortunately, most of the adaptations which result from training are reversible.
  • Muscular endurance diminishes when muscles are no longer used over extended periods of time.

  PRINCIPLE OF REVERSIBILITY
• Muscular endurance diminishes when muscles are no longer used over extended periods of time.
• • When planning a training programme, it is important to vary the training a bit to prevent performers becoming bored.
  • If every training session is the same, a performer can lose enthusiasm and motivation for training.
  • You should include a variety of different training methods or vary the type of activity.

  PRINCIPLE OF TEDIUM