Pathfit 2 midterms

• FITT principles


  Principles for physical activity guidelines (Frequency, Intensity, Time, Type)
• Populations for physical activity recommendations

  • Children
  • Adolescents
  • Adults
  • Older adults
• Regular physical activity improves health
• 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
• Age groups for physical activity guidelines

  • Children and adolescents (aged 5–17 years)
  • Adults (aged 18–64 years)
  • Older adults (aged 65 years and older)
• Children and adolescents (aged 5–17 years)


  • Benefits: physical fitness, cardiometabolic health, bone health, cognitive outcomes, mental health, reduced adiposity
• Adults (aged 18–64 years)


  • Benefits: reduced cardiovascular disease mortality, incident hypertension, incident site-specific cancers, incident type-2 diabetes, improved mental health, cognitive health, and sleep, measures of adiposity may also improve
• Older adults (aged 65 years and older)


  • Benefits: reduced cardiovascular disease mortality, incident hypertension, incident site-specific cancers, incident type-2 diabetes, improved mental health, cognitive health, and sleep, measures of adiposity may also improve, prevent falls and falls-related injuries, prevent declines in bone health and functional ability
• Special populations for physical activity guidelines

  • 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
• Pregnant and postpartum women


  • Benefits: decreased risk of pre-eclampsia, gestational hypertension, gestational diabetes, excessive gestational weight gain, delivery complications and postpartum depression, no adverse effects on birthweight, no increase in risk of stillbirth
• Adults and older adults with chronic conditions (aged 18 years and older)


  • Benefits: for cancer survivors - physical activity improves all-cause mortality, cancer-specific mortality, and risk of cancer recurrence or second primary cancer; for people living with hypertension - physical activity improves cardiovascular disease mortality, disease progression, physical function, health-related quality of life; for people living with type-2 diabetes - physical activity reduces rates of mortality from cardiovascular disease and indicators disease progression; for people living with HIV - physical activity can improve physical fitness and mental health (reduced symptoms of anxiety and depression), and does not adversely affect disease progression (CD4 count and viral load) or body composition
• Children and adolescents (aged 5–17 years) living with disability


  • Benefits: improved cognition in individuals with diseases or disorders that impair cognitive function, including attention-deficit/ hyperactivity disorder (ADHD); improvements in physical function may occur in children with intellectual disability
• Adults (aged 18 years and older) living with disability


  • Benefits: for adults with multiple sclerosis - improved physical function, and physical, mental, and social domains of health-related quality of life; for individuals with spinal cord injury - improved walking function, muscular strength, and upper extremity function; and enhanced health-related quality of life; for individuals with diseases or disorders that impair cognitive function - improved physical function and cognition (in individuals with Parkinson's disease and those with a history of stroke); beneficial effects on cognition; and may improve quality of life (in adults with schizophrenia); and may improve physical function (in adults with intellectual disability); and improves quality of life (in adults with major clinical depression)
• Proper Nutrition


  The health branch that stresses the importance of food for growth, development, and lowering the chances of acquiring diseases and illness
• Nutrition


  The supply of materials - food - required by organisms to stay alive
• Nutrition


  • Our food choices affect our health
  • When food is digested, absorbed and utilized, it becomes nutrients
• Nutrients

  • Carbohydrates
  • Protein
  • Fat
  • Vitamin
  • Mineral
  • Water

  
• Key Principles of Nutrition

  • Adequacy
  • Balance
  • Variety
• Types of Nutrients

  • Water
  • Protein
  • Carbohydrates
  • Fats
  • Vitamins
  • Minerals

  
• Macronutrients

  • Proteins
  • Carbohydrates
  • Fats
  • Water

  
• Proteins


  Needed for growth, building, and repair of body tissues

  
• Carbohydrates


  • Main source of energy
  • Maintains blood glucose level during exercise and replaces glycogen stores after exercise

  
• Fats


  Needed for waste removal, regulates body temperature, cushions the spinal cord and joints
• Water


  Needed for immune system function and helps the body store and use vitamins
• Micronutrients


  • Vitamins
  • Minerals
• Vitamin A


  • Helps the body use carbohydrates, proteins, and fats
  • Maintains healthy skin, bones, teeth, and hair; aids vision

  
• Vitamin B (thiamin, riboflavin, and niacin), Vitamin B6


  • Important in the production of energy from carbohydrates and fats
  • Needed to break down glycogen to release glucose and make hemoglobin that carries oxygen in the blood

  
• Vitamin B12


  Aids in maintenance of red blood cells
• Vitamin E and C


  • Aid in bone, teeth, and skin formation and resistance to infection
  • Help protect the body from oxidative damage

  
• Folate


  Aids in the formation of red blood cells and protein
• Iron


  • Help in regulating the chemical reactions in the body
  • Helps in energy metabolism; important in transporting oxygen through the bloodstream; prevents anemia
  • Important during exercise for the formation of hemoglobin and myoglobin, other iron-containing proteins that are essential for energy production
• Calcium


  • Helps build and maintain bones and teeth; nerve and muscle function and blood clotting
  • Needed to maintain blood calcium levels and promote bone density, consequently reducing the risk of osteoporosis
• Zinc


  Helps carry out body processes; plays a role in immune function, protein synthesis, and wound healing
• Nutrients help our bodies produce enzymes, hormones, and other substances critical to growth and development

  
• Benefits of a Balanced Diet


  • Growth and Development
  • Weight Control
  • Supplies Energy
  • Builds Immunity
  • Improves Mental Well-being

  
• Guidelines for Healthy Living


  • Humans are born with "sweet tooth"
  • Filipinos love to eat fatty foods
  • Eat slowly
  • After a meal, take fifteen (15) minutes rest before you eat another serving
  • Limit or avoid regular soda drinks or soft drinks
  • Do not eat while watching television
  • Eat on smaller plates instead of the usual ones
  • Drink first before eating
  • Take at least 30 minutes to exercise every day
  • Brush your teeth after every meal
  • Be a sleeping beauty
• Glucose


  A simple form of sugar that the body converts into energy

  
• Glycogen


  Sugar stored in liver and muscle cells, which can be broken down into glucose

  
• Before Exercise


  The food eaten before exercise serves as the energy source and will define one's performance. Eating a meal with plenty of carbohydrates three to four hours before exercising is ideal as it increases the blood glucose and glycogen levels for energy.