PATHFIT2

• Somatotype


  A system of classifying an individual according to the shape of the body
• Ectomorph body type


  • Lean and small body build with a greater surface area to mass ratio
  • Bone size is relatively small with slender limbs and low muscle mass
• Mesomorph body type


  • Relative predominance of muscles
  • Bones are usually large and heavy with massive limbs, thus contributing to greater weight than the ectomorph body type
• Endomorph body type


  • Relative predominance of soft roundness and large digestive viscera
  • Greater percentage of body fat when compared to lean body mass
• Somatotypes are of special interest to fitness enthusiasts and athletes
• Somatotype helps the individual understand the extent of weight reduction or weight gain he/she expects to achieve given a well-defined exercise program
• Among athletes, somatotype is highly correlated to excellent sports performance depending on the type of sports event
• For one sports event, a specific body type may dictate one's superior performance over another
• Somebody's type is not only limited to one particular shape but can be a combination of two body types
• Nutrition


  The food intake, which is the key to any level of physical conditioning
• Nutrient


  Substance in food that provides structural or functional components or energy to the body
• Macronutrients


  • Carbohydrates
  • Fats
  • Protein
• Micronutrients


  • Vitamins
  • Minerals
• Essential nutrient


  Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its needs
• Go foods


  Foods that cause the body to "Go" or assist it in functioning more efficiently and actively
• Go foods primarily focus on carbohydrate, sugar, and fat-rich foods
• Go foods play an important role in providing fuel to maintain healthy brain function as well as giving energy to different systems in the body
• Go foods


  • Rice
  • Bread
  • Pasta
  • Oatmeal
  • Other grains
  • Sweet potato
  • Potato
  • Other starchy vegetables
  • Naturally sweet foods such as sugarcane, honey, and sweet corn
  • Good fats from coconut oil, avocado, and a variety of nuts
• Grow foods


  Protein-rich diets that aid in the body's growth, strength, and health
• Proteins serve as the basis for making hormones, enzymes, and antibodies in addition to repairing cells and tissues
• Grow foods


  • Dairy products such as milk, cheese, and yogurt
  • Poultry, red meats, fish, and eggs
  • Legumes such as peas, lentils, beans, and nuts
• Glow foods


  Foods high in minerals and vitamins, which help the immune system fight viruses, infections, and diseases more effectively
• When you exercise, you need to maintain your body's engine going because it is your car
• That entails nourishing your body with the appropriate foods and drinks at the appropriate times, in the proper amounts
• Suggested Food Consumption for Body Types

  • Ectomorph
  • Mesomorph
  • Endomorph
• Before Exercise


  1. Eating a meal with plenty of carbohydrates three to four hours before exercising

  2. Moderate amount of protein helps recovery after exercise

  3. Meal should be low in fat and fiber
• Before Exercise (small snack)

  1. One to two hours before doing vigorous exercises

  2. Food products with high content of simple sugars (i.e., glucose) consumed right before an exercise will rapidly supply the body with energy but it will also drop significantly at the middle of the session

  3. Food products with high fructose content has also been reported to upset the stomach during exercise
• During Exercise


  1. Eat 30-60g of carbohydrates every hour for a heavy exercise of more than one hour

  2. Consume water every 15-30 minutes and avoid waiting to get thirsty before drinking
• After Exercise


  1. Eat within the first 30 minutes with 1g of carbohydrate for every 1kg of an individual's weight

  2. Eat every hour within 4 hours

  3. Meal must have enough carbohydrate to replenish the glycogen stores and protein to aid in building up and repairing muscle tissue
• Rest and sleep are very important in the repair and regeneration of tissues
• Experts recommend around 7-9 hours of sleep for grown-ups while an 8-hour sleep is enough average sleep
• Healthy diet


  A diet that maintains or improves overall health by providing the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate fiber and food energy
• Guidelines for safe and nutritious diet

  • Eat food that are low in calories but provides all required essential body nutrients such as vitamins and minerals
  • Fat should be less than 30% of total calories with high complex carbohydrates
  • Variety of food to suit tastes and avoid hunger between meals
  • Compatible with lifestyle and readily available
  • Diet should be lifelong and sustainable
• Calories


  A unit of measurement for energy or the amount of energy released when your body breaks down (digests and absorbs) food
• Total Daily Energy Expenditure (TDEE)


  The total number of calories an individual burns in a day, taking into account their basal metabolic rate (BMR) and physical activity level
• Harris Benedict Formula for Men

  Formula for BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)
• FITT Principles


  • Frequency (How often you do the activity each week)
  • Intensity (How hard you work at the activity per session)
  • Time (emphasis on number of reps)
  • Type (What kind of activity you do)
• Frequency is how often a person performs the targeted health-related physical activity
• Intensity is how hard a person exercises during a physical activity period
• Harris Benedict Formula for Men

  66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)