Concept understanding of Fitness, Exercise, and Nutrition. This presentation was prepared for the parents of Lourdes School of Mandaluyong. This is part of their RESPIRE program.

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“RESPIRE: Talk on Nutrition
and State of Body and Mind”
Fitness, Exercise and
Nutrition
Jeremy Floyd L. Pedregosa, EdD
Associate Professor
Far Eastern University, Manila
April 10, 2021
10:30-12:00nn

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Fitness is not
a permanent
condition.

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Sports (athletes) and COViD19
myocarditis - will lead to cardiac arrest

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§ as ‘‘the motivation, confidence, physical
competence, knowledge and understanding
to value and take responsibility for
engagement in physical activities for life’’
(Whitehead, 2013).
§ is much wider than physical education and
encompasses all participation in physical
activity throughout the lifecourse
(Whitehead, 2013).
§ foundation for sports and education policies
(Mandigo, et al. , 2009)
Sources:
§ Edwards, L. C., Bryant, A. S., Keegan, R. J., Morgan, K., & Jones, A. M. (2017). Definitions, foundations and associations of physical literacy: a systematic review. Sports
medicine, 47(1), 113-126.
§ Mandigo, J., Francis, N., Lodewyk, K., & Lopez, R. (2009). Physical literacy for educators. Physical and Health Education Journal, 75(3), 27-30.
§ Whitehead, M. (2013). Definition of physical literacy and clarification of related issues. ICSSPE Bulletin, 65(1.2).
Physical
activity
• ‘‘any bodily movement
produced by skeletal muscles
that requires energy
expenditure’’ (WHO, 2015)
Other aspects of
life (Edwards, et al, 2017)

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FITNESS (physical) EXERCISE (exercise program)
Physical
activity
Proper diet
and nutrition
Proper rest
for recovery
Health-related Fitness:
1. Cardio-respiratory Endurance
2. Muscular Strength
3. Muscluar Endurance
4. Body Composition
5. Flexibility
Skills-related Fitness:
1. Agility
2. Speed
3. Reaction Time
4. Coordination
5. Balance
6. Power
• Limbering Exercise (stretching)
• Muscle-building Exercises
• Endurance Exercises
1. Warm-up (10-minutes)
2. Program proper
3. Cooldown
§ Goal
§ Type program
§ Muscle group
§ Order of exercise
§ Starting load - Progression

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• Is the minimum length of time for a training program to result in improved fitness and energy
Duration
• Refers to the minimum number of training sessions needed per week to ensure improvements in the desired fitness
components and energy systems
Frequency
• Is the excretion level at which training is being performed
• Usually measured according to heart rate
Intensity
• The body responds to stress caused by physical work and therefore your work out needs to change over time to continue to
see benefits
Progressive
Overload
• Is the process of replicating the characteristics of physical activity during training
• 4 categories to consider: muscle groups used, the skills performed, the fitness components used, and the energy system used
Specificity
Basic Training Principles
Training units...
Min. of 2-3 units for non-athletes
30 minutes?
1 hour?
3 hours
220 - Age = Max HR
High/Vigorous (77%-93% of your max HR)
Moderate (64%-76% of your max HR)
Cardio?
Weigh loss?
Leg power?
Arms?
Core?
Gradual - Peak

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Step-up Test Rating Chart
Classification 60-Sec. Heart
Rate
High
performance
zone
84 or less
Good fitness
zone
85-95
Marginal zone 96-119
Low zone 120 and
above
Body Mass Index:
18.5 - 24.9 (healthy weight or fitness zone)
40 above (morbid obesity)
Waist Size:
Less thah 40inches (Men)
Less than 35incehs (Women)
Weight loss is directly influenced by
diet and physical activity (1 pound
per week is recommended = 500
calories reduction per day)
Cycling
• 500 calories (20kph)
Walking
• 300 calories per hour
Jogging
• 900 calories (at a rate of 7.5 miles per hour)
2,000 - 2,500 calories intake per day
• Bodyweight is constant if calorie input (diet)
equals calorie output (activity)

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arms, core, back, shoulders

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medicine ball, fitness ball, core exercises, legs exercises

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ladder exercises (footwork & agility), jumping rope (legs), resistance band
exercises (muscualr strenght)

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PSYCHOLOGICAL BENEFITS:
Physical exercise helps to reduce
stress, mental fatique, and anxiety.
It provides a sense of pleasure and
helps fight against depressions. It
improves sleep and increases
energy.

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MINERALS
• contributes towards growth
VITAMINS
• regulates body mechanism
PHYTONUTRIENTS
• support the immune system
CARBOHYDRATES
• provides body with energy
LIPIDS/FATS
• provides stored energy
PROTEINS
• supply matrials for growth and repair of body
tissues
MACRONUTRIENTS MICRONUTRIENTS
WATER
• 74% the body mass
• 65-75% of the body volume
• daily fluid intake of 1.5 liters
• electrolytes
60-70% carbohydrates
20-25% fats/lipids
10-12% proteins
1,500 calories
recommended diet
(weight loss)
§ 95 children in the Philippines die from malnutrition (UNICEF).
§ Low immunization and lack of access to clean water and
sanitization facilities.

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Challenge:
#LSMSiglakas2021 #HealthyHeartMindBodyandSoul #HHMBSChallenge
ØWeight loss challenge (before and after)
Ø 1 pound per week or 4 pounds in a month or;
Ø 2 pounds in a month
• Biking/Cycling: 120-150 kilometers accummulated distance)
• Jumping rope (2,021 accumulated counts)
• Planking (60 seconds, 1 set/straight)
• Squats & Split Squat - L & R (12 reps, 3 sets in a day)
• Push-ups (up to 25-30 reps, 1 set/straight)

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THANK YOU!
Jeremy Floyd L. Pedregosa
jpedregosa@feu.edu.ph
References:
Family Guide to Health: Visualize, Heal, Prevent (2010).
Page One Publishing
Dick, Frank W. (2014). Sports Training Principles. 6th
Edition. Blomsbury Publishing