Module Title: Physical Activity and Nutrition

Course Title: PATHFit I – Movement Competency Training

Course Number: PE 109
Course Description: This course reintroduces the fundamental movement patterns that consist of
non-locomotor and locomotor skills, which are integrated with core training to meet the demands
of functional fitness and physical activity performance. Emphasis will be on exercise regression
and progression for the enhancement of fitness and the adaptation of movement competencies to
independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise
and healthy eating principles, periodic evaluation will be conducted of one’s level of fitness and
physical activity, as well as eating patterns to monitor one’s progress and achievement of personal
fitness and dietary goals.
Total Learning Time: 2 (two) units / 2 (two) hours per week
Pre-requisites (if there’s any): None

Overview:
Our lifestyle choices play a key role in keeping us from getting hurt or sick, limited sleep,
inactivity, and poor nutrition can increase the risk of injury and disease. Increasing our sleep,
activity, and the quality of what we eat and drink can speed recovery from disease and illness.
Inactivity is ties to chronic disease, depression, and inadequate sleep.

Learning Outcomes:
At the end of the lesson, the students will be able to:
1. analyze the relationship between nutrition and physical activity engagement;
2. classify the different locomotor, non-locomotor and manipulative skills;
3. explain the relationship of locomotor, non-locomotor, and axial movements to the body
parts;
4. examine personal, cultural, and social factors that affect activity choices and nutrition
behaviors; and
5. develop sense of responsibility towards attainment of a healthy lifestyle.

Indicative Content:
1. FITT and Nutrition
2. Fundamental movement activity: Locomotor and Non-Locomotor Movement
3. Factors affecting physical activity and nutritional choices and behaviors. Planning a
balanced diet for healthy lifestyle.

Discussion:
FITT FORMULA
The acronym FIT can help you remember the three important variables for determining
threshold of training and fitness target zone levels.
For exercise to be effective, it must be done with enough Frequency and Intensity and for
a long period of Time. The first three letters from these words spell FIT and can be considered as
a formula for fitness.

F Frequency [How Often] – exercise must be performed regularly to be effective. The

number of days a person exercises per week is used to determine frequency. Exercise frequency
depends on the specific component to be developed. However, most fitness components require at
least three days of activity per week.
I Intensity [How Hard] – exercise must be hard enough to require more exertion than normal
to produce gains in health-related fitness. The method of determining appropriate intensity varies
with each aspect of fitness. For example, flexibility requires stretching muscles beyond normal
length, cardiovascular fitness require elevating the heart rate above normal and strength requires
increasing the resistance more than normal.

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T Time [How Long] – exercise must be done for a significant length of time to be effective.
Generally, an exercise period must be at least fifteen minutes in length to be effective, while longer
times are recommended for optimal fitness gains. As the length of time increases, intensities of
exercise may be decreased. Time of exercise involvement is also referred to as exercise duration.
Sometimes a second “T” is added to the FIT Formula (FITT) to indicate that the Type of
physical activity you perform is important. As the specificity principle indicates, different types of
activity build different components of fitness; hence, it is considering the type of activity that you
do in your fitness formula.

NUTRITION
As one of the basic needs of man, the role of food in the body is important. Food is a
substance that should be taken orally by man. Without it, man will die. It is consumed for the
prevention of the body from getting sick, for growth, for body building, for energy, and for fuel in
order to stay alive.
Food may come from plants such as vegetables, root crops, fruits and animals such as pork,
cow, chicken, fish, and for fuel in order to stay alive.
When the food is digested, absorbed and utilized, it will become nutrients. Those nutrients
are carbohydrate, protein, fat, vitamin, mineral, and water.

• Carbohydrates
Carbohydrates provide the body with energy for the muscles and brain. This nutrient will
give endurance and strength and without it, fatigue will be experienced easily. Carbohydrates
provide fiber that helps intestines to digest foods. Too much calories, fats, and toxins will be
eliminated through normal bowel movement. Fiber is a good weapon to fight against diseases,
haemorrhoids, constipation, and colon cancer.
According to Catapang (1999), contrary to the popular belief that when you eat
carbohydrates, it will make you fat. What makes it fattening is when it is added with doses of fat
such as butter on bread, cream on potatoes, mayonnaise on fries, dressing on salads, etc.

Classification of Carbohydrates
1. Simple Carbohydrates – come from soda, candies, fruits, honey, sugar, and cakes.
2. Complex Carbohydrates – come from rice, bread, noodles, crackers, cereals, pasta, kamote,
and potato.
• Protein
Protein will help build, repair the body, and provide resistance against infection. Too much
intake of it will damage the function of the kidney. Foods such as meat, fish, beans, and all dairy
products have these nutrients.
• Vitamins and Minerals
Vitamins and Minerals are substances that are needed by the body for protection against
diseases and for growth of bones, teeth, and blood cells (Catapang, 1999).
Below are the list of Vitamins and Minerals with their sources and benefits.

Vitamins Sources Uses

A Carrot, papaya, squash, milk, cheese, Helps you see clearly; improves
liver, fish liver oil, egg, camote, texture of the skin, hair, and nails.
mangoes, and peaches
B Complex Leafy vegetables, bens, fish, bread, Helps your body to use energy and
cheese, banana, milk, grains, meat, gives you healthy skin, nerves, and
cereals, nuts, eggs, and green eyes; essential in building the red
vgetables blood cells and aids in digestion.
C Calamansi, tomato, orange, guava, Helps your teeth and gums become
pineapple, papaya, siniguelas, chesa, helthy; maintains bones; helps to heal
cabbage, potato, cauliflowers, wounds and prevents cold symptoms.
peppers, grapes, and watermelon

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 D Milk, fish liver oil, eggs Helps build strong teeth and bones,
considered as “sunshine” vitamins
E Dark green leafy vegetables, whole Helps in the formation of the red
grain foods blood cells
K Spinach, broccoli, liver, beans, Helps prevent cancers
cereals, met liver, eggs, lettuce, and
cabbage

Minerals Sources Uses

Iodine Iodized salt, fish, shell fish, dairy For physical and mental growth,
products necessary for the normal function of
the thyroid gland.
Iron Red meat, liver, poultry, fish, bread, For the formation of haemoglobin
potato, prunes, raisins, fish, and dark which transports oxygen in blood.
green leafy vegetables
Calcium Fruits, dairy products, ice cream, For strong teeth and bones
and green leafy vegetables
Copper Bread, nuts, egg yolk, fish and shell Helps in the formation of red blood
fish, potatoes, liver, and meat cells and absorbs iron
Phosphorus Fish, meat, poultry and dairy Helps to maintain the teeth and bones;
products, legumes, and nuts aids in nerves and muscle function
Sodium Processed foods and salt For maintenance of body fluid
Zinc Sea foods, beef, and liver Helps to heal wounds
Potassium Banana, orange, lemons, and For muscle contraction, normal
pineapples function of kidney and heart
Magnesium Dark green leafy vegetables, nuts, Promotes the growth of the bones
milk, and grains

Fats
Fats give the body energy (calories) and vitamins. They help to regulate the body
temperature. Fats are present in ice cream, whole milk, butter, mayonnaise, nuts, and oils such as
olive oil, palm oil, canola oil, peanut oil (Catapang, 1999).
There are four kinds of fats – saturated fats, monounsaturated fats, polyunsaturated fats,
and hydrogenated fats.
1. Saturated fats – are fats that have all their atoms filled or saturated with hydrogen. It is a
primary found in high fat cuts of meat, skin of poultry products, dairy products – butter,
and tropical oils – coconut, palm, and palm kernel oils.
2. Monounsaturated fats – are found in olive oil, canola oil, peanut oil, and in peanuts.
3. Polyunsaturated fats – are extremely healthful because they prevent the body from heart
attack. There are two categories of this, the OMEGA-3 and OMEGA-6. OMEGA-3s are
used to produce hormones with anti-inflammatory effects: sources of this are salmon,
sardines, and mackerel. OMEGA-6s help in lowering the level of bad cholesterol.
4. Hydrogenated fats – are considered as manufactured fats. It can be found in margarine and
vegetable shortening.

Water
Water is not a source of energy but aids the body for better digestion in order to have
regular bowel movement. It regulates the body temperature. It also cleanses the body’s internal
organs, throws, and flushes the toxins, and helps to have a glowing and soft skin.
More than half of the body is water, which is why when engaging in different exercises, a
person should replace the water that comes out from the body when sweating and urinating to
prevent dehydration.
1. Mineral water – contains not less than 250 part per million total dissolved solids with
varying mineral contents and widely varying tastes.

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 2. Distilled water – passes through three stage distillation processes (boiling, converting to
steam and recondensing).
3. Purified water – comes from natural carbonation, treated for harmful bacteria, chemicals,
and minerals (Quirino, 2002). It shows that the bacteria have been removed from the water
by some process, making it purified.
4. Tap water – is readily available in the faucet and the cheapest water.
5. Sparkling water – contains natural or added CO2 in the same amount that water had when
it emerged from its sources.
6. Spring water – comes from underground formation from which water flows naturally to
the surface of the earth.
7. Flavoured water – comes from enhanced flavour of basil, mint leaves, and drop of honey.
8. Fruit water – comes from fruits which have good sources of water like tomato, watermelon,
cucumber, orange, banana, turnip, and strawberry.

FUNDAMENTAL MOVEMENT ACTIVITY: LOCOMOTOR AND NON-LOCOMOTOR

MOVEMENT
There are three basic natural movements: the locomotor, non-locomotor or axial
movement, and the manipulative skills (Andin and Minas, 2004).
• Locomotor Movement Skills – used to move the body from one location to another.
1. Walking – is a series of steps in all directions.
2. Running – is a fast walk with longer strides and there is a push-off by the foot to
suspend the body momentarily in the air.
3. Hopping – is a spring on one foot and land on the same foot.
4. Skipping – is a step and a hop with the same foot in one count.
5. Leaping – is a spring on one foot and land on the other foot.
6. Sliding – a full contact of the foot on the floor by gliding in any direction.
7. Galloping – a combined step and a cut (shift weight or displace the other foot).
8. Jumping – is to spring on one or both feet and landing on both feet.
• Non-Locomotor Movement Skills – in which the individual does not have to change
location in order to practice an activity.
1. Flexion – bending or shortening of a body part occurring at a joint.
2. Extension – turning, twisting, or cycling.
3. Arm shoulder cycling
4. Pendular – swinging/swaying arms forward, backward, or sideward.
5. Percussive – striking, and hitting; pushing and pulling.
6. Vibratory- shaking and beating.
7. Sustained – a slow, smooth flowing movement with a balance of movement throughout
the entire series.
8. Suspended – a sharp movement followed by a series of slow or prolonged movements
until a peak is reached.
• Manipulative Skills – used to handle or manipulate play objects, such as ball, wands, hoops,
bats, etc. They include movements that increase hand-eye and hand-foot coordination,
tracking skills, and dexterity and propulsion skills, such as throwing, kicking and batting.

Guidelines for a Healthy Living

1. Humans are born with “sweet tooth” – Filipinos love eating food that are sweet. Sometimes
they eat chocolates when depressed, hungry, or happy. Usually, people who are lonely,
alone, broken hearted, and with problems divert their feelings in eating chocolates.
Frustration is the reason why this happens. They thought that eating sugary foods would
help them solve their problems. There are also people who are dieting but cannot resist the
temptation of eating chocolates. The reason behind this is the wrong way of dieting or
losing weight. Some are skipping meal that is why when they are hungry they are looking
for sugary foods. Happy persons are sweet overs because they want to satisfy their want.
2. Filipinos love to eat fatty foods. During celebrations, when fried chicken or fried pork is
being served, the skin is usually eaten first. The reason is that, the skin of the pork or
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 chicken is easy to chew and the most tasty. Fatty foods contain more calories than protein
and carbohydrates. It has nine calories for every gram. As discussed earlier, too many
calories can lead to obesity. Therefore, it is best to choose grilled, instead of fried.
3. Eat slowly. Since we live in an industrialized and developed society, most people are
always in a hurry. They eat too fast that they do not even know that they are eating too
much already. So, it is better to chew your food, putting your fork and spoon down after
every bite and savouring the taste and texture of the food you are eating.
4. After a meal, take fifteen minutes rets before you eat another serving. After eating, use the
“15minute” to avoid excessive cravings for foods.
5. Limit or avoid regular soda drinks or soft drinks. Trim down the intake of cola by drinking
diet cola or lite in order or cut down the calorie. Limit it to once a week.
6. Do not eat while watching television. People are not aware that eating while watching
television may lead to eating too much calories because the focus is on watching the show
and not on the food they eat.
7. Eat on smaller plates instead of the usual ones. People love to eat using large plates. They
want to see and take all the food that they can take. Studies have shown that people do not
know the exact amount of serving when he is using a large plate. So, it is better to eat in
smaller plates to be able to watch the amount of food you take.
8. Drink first before eating. Experts say that most people do not know the difference between
hunger and thirst. When hungry, try to drink water first and wait for 15 minutes to be able
to know if it is hunger for thirst one feels.
9. Take at least 30 minutes to exercise every day.
10. Brush your teeth after every meal. After eating, brush your teeth not only helps in having
a good hygiene but also to stop thinking of eating again. Brushing the teeth will tell the
brain that eating again can cause cavities.
11. Be a sleeping beauty. Sleeping is very important to man. One cannot regain strength, think
right, and have a good attitude without enough sleep at night. Growth, especially to children
can be achieved through sleeping at least 7 to 8 hours per day. Studies have shown that
during the process of sleep, the bone starts to grow. Lack of sleep can lead to aging,
wrinkles, and sleep related disorders such as insomnia.

References:
Eviza, Lacerna, Mercado, Arellano, Diosalan, Diosalan (2014), Physical Education I (A
Worktext for the Teriary Level) Second Edition, Mutya Publishing House, Inc.

Piamonte, malones, Bernardo (2005), Foundations of Physical Fitness, West Visayas State
University Publishing House and Bookstore

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)