GROUP 1 REPORT
Topics:
Fuel for Performance
a. Nutrition
b. Exercise
Exercise Guidelines from World Health Organization (WHO)
I. FUEL FOR PERFORMANCE
Introduction:
Achieving peak performance, whether in sports, academics, or daily
life, requires a combination of proper nutrition and exercise. Fueling the body
with the right nutrients and engaging in regular physical activity enhances
energy levels, supports muscle growth, and improves overall health. This
report will explore the importance of nutrition and exercise in optimizing
performance and well-being.
A. Nutrition: The Foundation of Performance
Nutrition plays a crucial role in providing the body with energy,
supporting recovery, and maintaining health. A well-balanced diet consists of
Macronutrients and Micronutrients essential for daily functioning.
1. Macronutrients
Carbohydrates: The primary energy source for the body, especially for high-
intensity activities. Found in fruits, vegetables, whole grains, and legumes.
Proteins: Essential for muscle repair and growth. Sources include lean meats,
fish, eggs, dairy, and plant-based options like beans and tofu.
Fats: Important for long-term energy storage and hormone production.
Healthy sources include nuts, seeds, avocados, and olive oil.
Water is crucial for digestion, temperature regulation, and nutrient transport.
Dehydration can lead to fatigue, muscle cramps, and reduced concentration.
Recommended daily intake: 8-10 glasses of water (more for athletes or active
individuals).
2. Micronutrients
Vitamins and Minerals: Essential for metabolic functions, bone health, and
immune support. Important examples include:
a) Iron: Supports oxygen transport in blood (found in red meat, spinach, and
lentils).
b) Calcium: Strengthens bones and supports muscle function (found in dairy,
leafy greens, and almonds).
c) Vitamin C: Enhances the immune system (found in citrus fruits,
strawberries, and bell peppers).
d) Vitamin D: Essential for bone health and immune function (found in
fortified dairy products, fatty fish, and sunlight exposure).
e) Magnesium: Helps with muscle recovery and nerve function (found in
nuts, seeds, and whole grains).
f) Potassium: Regulates fluid balance and muscle contractions (found in
bananas, potatoes, and avocados).
g) Zinc: Supports immune health and metabolism (found in meat, shellfish,
and legumes).
B. Exercise: The Key to Strength and Endurance
Regular physical activity improves cardiovascular health, builds muscle
strength, and boosts mental well-being. Different types of exercise contribute
to overall fitness.
1. Types of Exercise
Aerobic Exercise (Cardio): Improves heart and lung function. Examples
include running, swimming, cycling, and brisk walking.
Strength Training: Enhances muscle growth and bone density. Examples
include weightlifting, resistance bands, and bodyweight exercises.
Flexibility and Mobility Exercises: Improve range of motion and prevent
injuries. Examples include stretching, yoga, and dynamic warm-ups.
Balance Training: Helps with stability and coordination, reducing the risk of
falls and injuries. Examples include single-leg exercises, balance boards, and
tai chi.
High-Intensity Interval Training (HIIT): Involves short bursts of intense activity
followed by rest periods, improving cardiovascular fitness and fat burning.
Examples include sprint intervals, circuit training, and jump squats.
Functional Exercise: Focuses on movements that mimic everyday activities to
enhance overall physical function. Examples include kettlebell swings, lunges,
squats, and core exercises.
2. Benefits of Regular Exercise
Enhances energy levels and reduces fatigue.
Improves mental health by reducing stress and boosting mood through
endorphin release.
Supports weight management by balancing calorie intake and
expenditure.
Strengthens the immune system and reduces the risk of chronic diseases.
II. Exercise Guidelines (WHO Recommendations)
WHO defines physical activity as any bodily movement produced by
skeletal muscles that requires energy expenditure. Physical activity refers to
all movement, including during leisure time, for transport to get to and from
places, or as part of a person’s work or domestic activities.
A. Benefits of Physical Activity
In children and adolescents, improved physical fitness, cardiometabolic
health, bone health, cognitive outcomes, mental health and reduced body
fat;
In adults and older adults, reduced risk of all-cause mortality, risk of
cardiovascular disease mortality, incident hypertension, incident site-
specific cancers, incident type-2 diabetes, and falls and improved mental
health, cognitive health, sleep and measures of body fat; and
For pregnant and post-partum women, decreased risk of pre-
eclampsia, gestational hypertension, gestational diabetes, excessive
gestational weight gain, delivery complications, postpartum depression
and newborn complications. Physical activity has no adverse effects on
birthweight or increased risk of stillbirth.
B. Recommended Exercise
The World Health Organization (WHO) provides exercise guidelines to
promote overall health, prevent diseases, and enhance well-being. These
recommendations vary by age group and health conditions.
1. Children and Adolescents (Ages 5-17)
At least 60 minutes per day of moderate to vigorous physical activity.
Activities should include:
Aerobic exercise (e.g., running, swimming, cycling).
Muscle-strengthening activities at least 3 days per week (e.g., bodyweight
exercises, climbing).
Bone-strengthening activities at least 3 days per week (e.g., jumping,
skipping).
Limit sedentary time, especially recreational screen time.
2. Adults (Ages 18-64)
At least 150-300 minutes per week of moderate-intensity aerobic activity,
OR
At least 75-150 minutes per week of vigorous-intensity aerobic activity,
OR
A combination of both spread throughout the week.
Muscle-strengthening exercises at least 2 days per week (e.g., resistance
training, weightlifting).
Reduce sedentary behavior by increasing daily movement.
3. Older Adults (65+ Years)
Same guidelines as adults, but should also include:
Balance and flexibility exercises at least 3 days per week to prevent falls.
Modified activities based on mobility and health conditions.
4. Pregnant and Postpartum Women
At least 150 minutes per week of moderate-intensity aerobic activity.
Muscle strengthening and gentle stretching are encouraged.
Avoid exercises with a high risk of falling or injury.
5. People with Chronic Conditions or Disabilities
150-300 minutes per week of moderate-intensity activity, or at least 75-
150 minutes of vigorous-intensity activity if possible.
Muscle-strengthening exercises at least 2 days per week.
Activities should be adapted to individual abilities and medical conditions.
Conclusion
Proper nutrition and exercise go hand in hand in fueling performance. A well-
balanced diet provides the necessary energy and nutrients to function
optimally, while regular physical activity strengthens the body and mind. By
adopting healthy eating habits and staying active, individuals can enhance
their overall health, productivity, and quality of life. Whether for sports,
academics, or daily tasks, fueling the body correctly leads to peak
performance.
References
World Health Organization (WHO) Guidelines on Physical Activity.
Dietary Guidelines for a Balanced Diet.
Scientific Studies on Hydration and Exercise Performance.
