PHYSICAL FITNESS COMPONENTS AND ASSESSMENT SKILL - RELATED FITNESS

Skill related fitness is defined as working out to improve a

· Fitness testing is a great way to monitor and assess students’ ability specific skill. The six skill-related components of fitness contribute to
as it relates to aerobic fitness, strength, and flexibility. It can also your ability to successfully participate in sports and activities.
help students understand how healthy they are and learn to set SPEED
goals to improve their health-related fitness. Speed deals with the rate at which a movement is performed. This
Health. The state of being free from illness or injury skill is applicable in all sports.
Skill. The ability to do something well; expertise Ways to Improve Speed
HEALTH-RELATED FITNESS 1. Squat
The definition of health-related fitness involves exercise activities 2. Deadlift
that you do to try to improve your physical health and stay healthy. 3. Broad jump
It has 5 components: cardiovascular endurance, muscular strength, 4. Sled push
muscular endurance, flexibility, and body composition. POWER
CARDIOVASCULAR ENDURANCE It is the ability to apply force at a high rate of speed. Power is
Refers to the ability of the whole body to perform activities for a common among weight lifters
prolonged time and have the circulatory and respiratory systems Ways to Improve Power
work efficiently. An individual who are engage in aerobic exercises 1. Squat Jumps
are the one who can sustain workouts for long period of time 2. Clapping Push-ups
without getting tired. 3. Hurdle Jumps
Ways to Improve Cardiovascular Endurance AGILITY
1. Running or Walking It refers to the ability to change direction quickly and accurately
2. Aerobics and Aerobic Dance during movement. This skill is best applied in sports were stopping
3. Swimming and Bicycling and changing direction is constantly enforced.
4. At-Home Exercises Ways to Improve Agility
MUSCULAR STRENGTH 1. Ladder Drills
Ability of the muscle to generate force. It is often measured by how 2. Hurdle Drills
much weight a person can lift. Stroger muscles allow person to do 3. Cone Taps
more work, protect the joints from possible injuries and makes bone BALANCE
stronger. It is the ability to maintain equilibrium while moving or standing still.
Ways to Improve Muscular Strength This skill is needed for most of the sports especially skating and
1. Lifting Weights gymnastics.
2. Cycling Ways to Improve Balance
3. Hill Walking 1. Squat
4. Working with resistance bands 2. Tai chi
MUSCULAR ENDURANCE COORDINATION
The ability of the muscle to generate force repeatedly. Improved It is the ability to use senses with the body parts to perform
endurance allows an individual to perform physical activities in a movement tasks. This skill is best for hand-eye and foot-eye
greater number of repetitions and in a longer period. coordination
Ways to Improve Muscular Endurance Ways to Improve Coordination
1. Sit-ups 1. Jump Rope Drills
2. Press-ups 2. Target Practice
3. Squat Thrusts 3. Dribbling
FLEXIBILITY REACTION TIME
Defined as the range of motion possible at the many joints in the It is elapsed between a stimulus and the resulting response. This skill
body. When the is best applied in running especially sprinting.
muscles are developed and lengthened through appropriate Ways to Improve Reaction Time
exercise, they allow the 1. Playing Table tennis
joints to move through a wider range of motion. 2. Dodgeball
Ways to Improve Flexibility
1. Tai chi
2. Yoga
3. Dance
BODY COMPOSITION
It is the ratio of lean body weight to fat. The main components
under consideration
are fat mass, muscle mass, bone density, and water volume.
Ways to Improve Body Composition
1. Push-ups
2. Weighted Squat Jump
3. Explosive lunge jump
7 Principles of Exercise and Sport Training less muscle breakdown at that level. That is why the first time you
Individuality ran two miles you were sore after, but now it’s just a warm up for
Everyone is NOT created equal from a physical standpoint. Everyone your main workout. This is why you need to change the stimulus via
is different and responds differently to training. Some people are higher intensity or longer duration in order to continue
able to handle higher volumes of training while others may respond improvements. The same holds true for adapting to lesser amounts
better to higher intensities. This is based on a combination of factors of exercise.
like genetic ability, predominance of muscle fiber types, other Recovery
factors in your life, chronological or athletic age, and mental state. The body cannot repair itself without rest and time to recover. Both
Specificity short periods like hours between multiple sessions in a day and
Exercise is stress and because the body efficiently acclimates to longer periods like days or weeks to recover from a long season are
stress, specificity is imposing a specific type of stress on the body necessary to ensure your body does not suffer from exhaustion or
repeatedly and in a variety of ways. The Specific Adaptations to overuse injuries. Motivated athletes often neglect this. At the basic
Imposed Demands (SAID) affirms that the body will improve its level, the more you train the more sleep your body needs; despite
performance of a specific exercise over time. Improving your ability the adaptations you have made to said training.
in a sport is very specific. If you want to be a great pitcher, running Reversibility
laps will help your overall conditioning but won’t develop your skills Fitness improvements are lost when demands on the body are
at throwing or the power and muscular endurance required to throw lowered. If you discontinue application of a particular exercise like
a fastball fifty times in a game. Swimming will help improve your running five miles or bench pressing 150 pounds 10 times, you will
aerobic endurance but won’t develop tissue resiliency and muscular lose the ability to successfully complete that exercise. Your muscles
endurance for your running legs. will atrophy and the cellular adaptations like increased capillaries
Progression (blood flow to the muscles) and mitochondria density will reverse.
To ensure that results will continue to improve over time, the degree You can slow this rate of loss substantially by conducting
of the training intensity must continually increase above the adapted maintenance/reduced program of training during periods where life
work load. Increasing weight is the most popular and most gets in the way, and is why just about all sports coaches ask their
applicable method of progression; however, progression can also be athletes to stay active in the offseason. The benefits of training are
accomplished by changing frequency, number of exercises, lost with prolonged periods without training.
complexity of exercises, the number of sets, and in any combination. On the flip side, this also means that the detraining effect can be
To reach the roof of your ability, you have to climb the first flight of reversed once training is resumed. Extended rest periods reduce
stairs before you can exit the 20th floor and stare out over the fitness and the physiological effects diminish over time which throws
landscape. You can view this from both a technical skills standpoint the body back to its pre-training condition … reductions in
as well as from an effort/distance standpoint. In order to swim the performance can be lost in as little as two weeks and sometimes
500 freestyles, you need to be able to maintain your body position sooner. Interestingly, training has a lingering effect even when
and breathing pattern well enough to complete the distance. In discontinued in that strength levels after de-training are seldom
order to swim the 500 freestyles, you also need to build your lower than pre-training levels.
muscular endurance well enough to repeat the necessary motions
enough times to finish.
Overload
The overload principle is one of the seven big laws of fitness and
training. Simply put, it says that you have to gradually increase the
intensity, duration, type, or time of a workout progressively in order
to see adaptations. Issues with the Overload Principle: others may
be too embarrassed to say something. Minor injuries can worsen if
not treated.
Hitting a Plateau while Ignoring the Overload Principle
Overreaching and Overtraining Stress Hitting a Plateau while
Ignoring the Overload Principle The obvious issue with ignoring the
overload principle is the failure to make gains. If you continue to do
the same workout or train at the same intensity and frequency, you
will make gains only to a certain point. After that you are not
overloading the muscles and hit a plateau with no further
improvements or adaptations. This happens because our bodies are
very good at adapting to stress. Overreaching and Overtraining
Stress On the other hand, if you use the overload principle in the
wrong way, say by increasing intensity too quickly, you get into a
state of overreaching or overtraining. Overreaching is a short-term
problem, a decrease in physical performance that takes days to
overcome. Some signs of overtraining you should watch out for
include:
✔ Increased resting heart rate. ✔ Fatigue ✔ Loss of appetite and
weight loss. ✔ Chronic muscle soreness ✔ Difficulty sleeping.
✔Emotional changes/ mood swing.

Adaptation
Over time the body becomes accustomed to exercising at a given
level. This adaptation results in improved efficiency, less effort and
MOVEMENT COMPETENCY TRAINING FIIT PRINCIPLES OF EXERCISE
The FOUR Phases of Exercise: Placing increasing amounts of stress on the body causes adaptations
1. Warm-up that improve fitness; progression is critical. The FITT Principle (or
2. Dynamic Stretching and Static Stretching formula) is a great way of monitoring your exercise program. The
3. Conditioning/ Routine Proper acronym FITT outlines the key components, or training guidelines,
4. Cool down for an effective exercise program, and the initials F, I, T, T, stand for:
WARM-UP Frequency, Intensity, Time and Type.
-Prepares your body for the activity of the conditioning part of your
workout.
-Allows your body to adjust gradually to the increased demand on
your heart, muscles, breathing and circulation.
-Increases your body temperature slowly, improve flexibility and
protect against injury and muscle soreness.
EXAMPLE:
For light aerobic activities, such as walking slowly for five to 10
minutes or a moderate version of your conditioning exercise, and
should be based on your physical characteristics and your
conditioning activity. For strength training, warm up by moving your
joints and muscles. For lifting weights, walk on the treadmill for
about five minutes or perform other light exercises such as side
steps with side-arm lifts. For intense run, jog for a few minutes.
STRETCHING
A form of physical exercise in which a specific
skeletal muscle (or muscle group) is deliberately elongated to its
fullest length in order to improve the muscle felt elasticity and
reaffirm comfortable muscle tone.
Two types of stretching:
1. Dynamic stretching is a strategy used to improve mobility while
moving through a range-of- motion, often in a manner that looks like
the activity or sport that is going to be performed.
2. Static stretching is holding a stretch without movement, usually
only at the end-range of a muscle.
DYNAMIC AND STATIC STRETCHING
 Prepares your body for the activity of the conditioning part of your
workout.
 Allows your body to adjust gradually to the increased demand on
your heart, muscles, breathing and circulation.
 Increases your body temperatures slowly, improves flexibility and
protect against injury and muscle soreness.
CONDITIONING/ ROUTINE PROPER
During this phase, you perform the exercise that produces fitness
benefits, such as calorie burning, building endurance or muscle
strengthening.
Can be aerobic exercise, such as running or biking, or it can be
weight training. For best results toning your body, combine the two
types of conditioning.
Selected exercises like for cardio, strength, flexibility, endurance.
COOL DOWN
The purpose of this phase after exercise is to allow your heart rate
and breathing to return to normal and to promote relaxation.
It ends your exercise session with recovery time for your body.
EXAMPLE:
Slow walking, stretches, proper inhalation and
Exhalation
NON-LOCOMOTOR MOVEMENT to the floor. Increase the back of your neck and tuck your chin into
Non-locomotor motion is “moving around the body’s axis (the spine) your chest to gaze down at the floor.
rather than moving the body through space”. Movement is attached Plank series - Start in plank, inhale, and then move your backside
to non-locomotive movement. It’s in one location. Bending, turning, toward your heels as you exhale. Press through your heels, and
swing-rock, push-pull, curl-stretch and rise-fall are the basic non- shoot yourself back out long into plank position. Repeat at a
locomotor movements. Non-locomotor ability is the ability to brisk pace, keeping your core pulled in the whole time.
perform basic movements during ground contact. You need well- Squat series - The humble squat might just be the most effective
planted educational and practical opportunities for children and exercise you can do: It engages the entire lower half of the body,
many advantages for the developing child. An overarching including the hips, glutes, quads, hamstrings, and calves, while also
recommendation for educators, parents and policy makers is to raise hitting the core, shoulders, and back
awareness for children of non-locomotor skills and to communicate Press up scapular protraction and retraction - Bodybuilding lore has
their importance throughout their life. The non-locomotor abilities people bench press or performs a push-up by holding the shoulder
are classified in the broad category of fundamental motor skills and blades in retraction to eliminate the serratus anterior function
movement patterns among locomotive and manipulative abilities of scapular protraction. This creates a greater demand on the pecs
(Kirchner & Fishburne, 1998). These skills form the foundation to bring the humorous into horizontal flexion,
of competent movement and are necessary for the effective
operation of life. A gradual progression through the initial and
primary stage must occur to achieve a mature stage of a LOCOMOTOR MOVEMENTS
fundamental motor skill like non-locomotive skills (Kirchner & Simple body actions like walking, bending, and kicking a ball may not
Fishburne, 1998). These abilities are not automatically developed or seem important, but they constitute the foundation for more
matured; instructions are required instead to attain maturation. complicated physical activity. Simple, fundamental bodily
These are movements that occur in the body parts or the whole movements are required for playing sports, exercising, and dancing.
body and do not cause the body to travel to another space. As a result, these movement ideas should be mastered during early
However, non-locomotor movements can be combined with childhood development and elementary school physical education.
locomotor movements such as a walk and arm swing. An Fundamental bodily movements are mastered at that age, according
overarching recommendation for educators, parents and policy to studies, and students are more inclined to continue active.
makers are to raise awareness for children of non-locomotor skills Students are unable to participate in some physical activities as they
and to communicate their importance throughout their life. The get older if fundamental body movements are not mastered at an
non-locomotor abilities are classified in the broad category of early age. Students who do not grasp fundamental bodily motions at
fundamental motor skills and movement patterns among a young age will be unable to participate in specific physical activities
locomotive and manipulative abilities (Kirchner & Fishburne, as they get older. A pupil who never learns to dribble a basketball,
1998). for example, will be unable to play on the middle school basketball
team later.
Non-locomotor abilities are essential body movements that do Locomotor movements
not include traveling. They are stability abilities that include Let us start with locomotor movements. Locomotor refers to body
movements of limbs or body parts, and sometimes even the movements that move the body from one place to another. They
whole body. They are sometimes referred to as axial cause the body to travel. There are eight main locomotor
movements, as in revolving around an axis. movements. They are categorized as either even or uneven
movements. Even rhythm movements consist of equal, unvarying
NON-LOCOMOTOR MOVEMENTS actions. These movements include:
Swing - It is a pendular motion of a body part that can move forward Walk - Is a slow locomotor skill where one foot is always on the
and backward or side to side. ground. As the left foot is on the ground the right foot is in the air
Twist - Is a partial rotation of body parts around an axis moving forward. Then the right foot contacts the heel first as the left
Turn Shake - Is a full rotation of the body around a vertical or foot moves forward in the air.
horizontal. Full, half or quarter turns It is a short quick vibrating Run It is faster locomotor skill. During a run, the feet are both in
movement in a body part or the whole body. the air at the same time. The feet alternate moving forward during
Bend Stretch - It is a flex of a body part at a joint. Extending a body the skill.
part or the whole body Skipping A locomotor skill that requires the students to alternate
Wiggle - A small or big, fast or slow curvy movement of a body part their motion from the left side to the right and then continue to
or the whole body. alternate from left to right.
Rock or sway - To shift of the body weight forward, backward, side Galloping A skill that can be performed with either foot as the lead.
to side or in a circular pathway One foot is placed in front of the opposite foot. The front foot takes
Bracing the core - We tighten all the muscles surrounding the a large step forward while the second foot stays in place. The back
abdomen. As we contract the abdominal muscles, the erector spinae foot then takes a step forward but always stays behind the front
muscles proximately go into joint action and support the back from foot.
the rear. In other words, we create a natural belt or girdle that Hopping It is a one footed skill. Students stand on one foot and will
soothes and protects the spine with muscle co-contraction hop with the one foot. The opposite foot is bent at the knee and
Dead bug series - Lift your legs so your knees are straight over trailing behind the back of the student.
your hips. On an exhale, slowly lower your right arm and left leg until Jumping A two footed skill. Students will stand with both feet
they’re just above the floor. On an inhale, bring them back to the together and will jump with both feet together. The students should
starting position. Repeat on the opposite side work on using their knees as shock absorbers so that they can
Bird dog series - Maintain a neutral spine by engaging your protect themselves from injury.
abdominal muscles. Draw your shoulder blades together. Raise your Slide A sideways movement. The students will move to their right
right arm and left leg, keeping your shoulders and hips parallel or their left with the appropriate shoulder leading the direction of
the slide.
Walking backwards A slow movement. The students will need to Importance of developing manipulative movement skills
turn their heads to watch where they are going. Students should be Training the body to undertake physical motions is essential for a
instructed to step one foot directly behind the opposite foot to person’s overall development. More significantly, these activities
move themselves backward. must begin at an early age in order for the kid to benefit from the
Leap jump or spring a long way, to a great height, or with great following advantages.
force.  Healthy growth and development
EXERCISE AND LOCOMOTOR ACTIVITIES HAVE HEALTH BENEFITS  Building strong muscles and bones
 It is All About Movement - When we move, we make our bodies  Development of basic motor skills
more efficient at doing tasks. This will assist our bodies in regulating  Improved sense of movement, balance and coordination
the sugar overload.  Development of mental facilities
 Poor posture and muscular disparities induced by an unhealthy  Improved social interactions, a heightened sense of confidence
lifestyle and sedentary lifestyle can be corrected with effective  Healthy weight
training.
 Useful training provides amazing fat-burning workouts by using MANIPULATIVE MOVEMENT SKILLS
full-body activities that promote overall fitness. Throwing is a skill that engages arms, hands; and the shoulder. The
 Muscle Tone/Density- Proper exercise and an active lifestyle person propels the object away from his/her body accurately
promote muscular strength and endurance. towards the chosen target.
 Specific to sports, living an active lifestyle encourages us to be To execute a throw:
interested in the world of sports. 1. non-throwing shoulder: point to target
2. T-shape: make with arms
3. Opposite foot: step to target
MANIPULATIVE SKILLS 4. Eyes on target
The development of motor skills, including manipulative, locomotor 5. Follow Through: arms across chest.
and non-locomotor skills and capabilities, has been a primary goal of For best results, use logical progression tree.
physical education (Graham, 1987; Seidentop, 1990). A manipulative 1. Developing Skill Phase: Throw for force (no target) or throw
skill is one in which a person handles an object with hands, feet, or object/ball at stationary targets.
other body parts. The skills are basic to the development of sport 2. Expanding Skill Phase: Throw with partner or to moving target
skills; throwing, catching, kicking, dribbling, volleying and hitting. 3. Mastering Skill Phase: Throw against a defender or play modified
These skills are necessary for successful participation in sports, game.
games and activities (Rink, 1993). Catching is a skill where the person receives and controls object
being propelled. The person must visually track the object and move
Manipulative movement skills refer to motor skills involving an to proper position to successfully receive and hold object.
object. It is about making certain movements to apply force in order How to catch and object
to move objects. Manipulative skills, particularly, are those in which 1. Slide: body in front of or under ball
a person learns to handle objects with precision in accordance with 2. Reach out and touch: arms to ball
speed and control. These skills mainly involve physical activities with 3. Finger up: if the ball is above waist
the use of hand and body coordination to execute a task. Locomotor Fingers down: if the ball is below waist
and Non-locomotor movements are combined with manipulative 4. Watch all-the-way: ball to hands
skills in sports and games. Consider the movement of a basketball 5. Soft Fingers: give in to ball
player that dribbles the ball while moving in his position, we can Kicking is using foot to apply force to object on ground. It requires
now see that player used both locomotor for moving in his position good foot- eye coordination. Kicking involves lower body
by walking or running and manipulative skill by dribbling the ball. movements and beings with making use of the leg to move a
The movement of a baseball batter in hitting/striking the ball is both stationary ball.
non-locomotor movement by standing and twisting his hips in his How to perform kick accurately
position and manipulative skill by using bat in hitting the ball. We 1. non-kicking foot beside ball
can see now the importance of all movement as combining them to 2. Watch all-the-way: ball to kicking foot
execute a skill in Sports, Games or in performing daily activities. 3. Wide foot on ball: instep/laces not toe
All body movements require us to make use of our muscles. Motor 4. Hit behind center: of ball
skills are divided into two types – fine and gross. Fine motor skills are 5. Follow Through: swing leg at knees/higher
minor set of skills used to manipulate smaller objects, and require For best results, use logical progression tree
lesser energy. 1. Developing Skill Phase: kick stationary ball while standing or kick
Examples if fine motor skills including drawing, sketching cutting, at stationary targets.
etc. Gross motor skills are those which make use of comparatively 2. Expanding Skill Phase: kick moving ball or kick with partner
bigger muscles in the body, and require high level of judgment and (stationary or moving).
coordination. Some examples of gross motor skills are jumping, 3. Mastering Skill Phase: kick stationary ball while standing or kick at
running, climbing, kicking, catching, etc. stationary targets.
In physical education, manipulative skills are effectively employed to Dribbling is controlling or bouncing the ball with hand on the floor
achieve mastery in a specific activity. Learners practice basic with one hand at a time or with feet in moving or controlling the ball
manipulation abilities in order to improve endurance, flexibility, (standing or moving).
accuracy, and force relevance. As a result, individuals gain physical Types of Dribbling
fitness as well as endurance. They also have a good understanding of Dribbling with hand: tapping of ball downward so it bounces
their bodies and can judge their tolerance levels. continuously.
Dribbling with feet: constant tapping of ball to move
forward/sidewards.
How to dribble with hand:
1. Bend Knees: slightly
2. Soft Fingers: on ball not very tips
3. Ocean Wave: tap motion on top of the ball
4. Ball Waist High: keep or lower
5. Opposite foot in front: slightly ahead
How to dribble with feet:
1. Push Ball: gently with inside or outside foot
2. Keep it close: as outstretched arms
3. Eyes-on-ball and on the location on where to go
4. Speed equals skill: match speed to your ability
Hitting/Striking is using piece of equipment to hit/strike an object
moving it through air on ground. Hitting/Striking is one of the
toughest manipulative skills to master, so ensure that you give it
adequate time and effort.
How to hit (forehand stroke)
1. Eyes locked: on object you are striking
2. non-striking shoulder: point to target
3. Opposite foot: step forward target
4. Watch all-the-way: to object meeting paddle/bat/racket/stick
5. Follow Through: swing arm/s across chest
Volleying is striking the ball or object while it is in air by using variety
of body parts. It requires anticipation timing and must move to the
ball at a precise time to be in the best position in volleying.
How to perform a set pass in volleyball
1. Slide Under: body under ball
2. Peek Through Window: make a diamond shape with hands and
fingers
3. Bend Knees
4. Quick catch and push water balloon up
5. Fly: extend arms and wrists, follow through

NUTRITION
Nutrition is a very vital part of keeping and maintaining a healthy
life. The food that we intake greatly affect our health thus affects
our life as a while. In developing countries, one of the barrier of
having many comorbidities is the lack of understanding the basics of
nutrition. According to WHO “People with adequate nutrition are
more productive and can create opportunities to gradually break the
cycles of poverty and hunger”. (WHO 2021)
A few times day, every day, people consume food according to their
preference and to some according to their means. This may
considerably influence peoples’ body and health. The food that
people take may be beneficial or detrimental to their health. Thus
knowledge about nutrition or food in layman’s term, even the basic
ones, have an impact in one’s life.
Proper nutrition sustains life by promoting good health. This means
that one’s diet all the essential nutrients the body needs to carry out
normal growth of tissue, repair, and maintenance. Moreover, also
proper diet provides enough substrates that give energy to the body
to become active in work, physical activities, and relaxation. (Alave
2016)
Carbohydrates are the energy-giving nutrients that includes sugars,
starches, and the fiber.
Fats are the body’s main form of long-term energy storage.
Proteins are also needed for hormones, enzymes, and other
essential molecules.
Vitamins maintain proper body functions like cell and nerve health,
skin and tissue health
Minerals Maintain proper body functions like organ functions,
breathing, heart function, and growth
Water is the most important of all the nutrients because we cannot
survive long without it.
6 ESSENTIAL NUTRIENTS
HEALTHY EATING HABITS

∙Nourishments serve as the fuel for the body to work to its full
potential
∙Assessing eating habits will be beneficial to plan and take action to
the current health status.
∙Bad eating habits will lead you to different health issues.

THE FOLLOWING ARE THE LISTS OF THE TOP SIX (6) BAD EATING
HABITS:

1. Binging: (unable to stop eating) - At the point when foods are low
in fiber and high in sugar or salt and partially hydrogenated trans
fats the propensity is to over-eat. When eating five to six little meals
daily of high fibered new organic product, vegetables, entire grains,
vegetables, seeds and nuts, the outcome is consuming more calories
and putting away less fat because your body heats up frequently and
make effects . Gorging on refined processed food is presumably the
best reason for obesity.
2. Starving Yourself - When binging stop, comes starvation. Skip
breakfast and your body has been "starving" for 12 to 18 hours
coming about in over-eating again and making your body store a
great part of the food as fat, and can’t be burned.
3. Not Knowing What You Eat - The vast majority don't give a lot of
consideration to the number of low fiber calories and how much
awful fat they take every day, particularly which they eat regularly in
fast foods or restaurants. Leading to excessive calories stored as fat.
4. Sugar, White Flour, Caffeine and simple carbohydrates -Sugar
raises (glucose) levels, making your body produce insulin and
changes your metabolic rate. The individuals who eat a great deal of
white flour and sugar items, stacked with void calories, will store
more fat and make it harder to burn. Caffeine likewise raises the
insulin levels, hindering the fat consuming cycle that begins in the
first part of the day and eases back down for the rest of the day.
Eating basic sugar starches late in the day advances fat accumulation
and glucose swings. Eating high fiber whole foods as snack at late
night can help keep up a consistent glucose level to give your body
sound rest.
5. Skipping Breakfast - “Breakfast is the most important meal of the
day.” It is more important than other meals. It is considered healthy
in our body. It is proven that breakfast helps us lose weight, and by
skipping it can lead to obesity.
6. Not Drinking Enough Water - Water is pivotal for your brain cells
and each organ in your body (including your skin) so as to function
properly. For your body to burn fat, it needs at slightest eight glasses
of pure water every day. Water does not only quench your thirst; it
also decreases hunger and remove toxins out. Fluids such as
carbonated water and coffee really drain water from our body. Drink
water regularly- it makes your entire body feel good!
THE FOUR TYPES EATING HABITS Lifestyle Change
Your lifestyle includes any choice or action you make that influences
1. Fun Eating- is eating any food you like to eat and gets your life in some small way. Taken together, these choices and
nothing in return. In other words, foods that actions reflect your attitude and values.
taste incredible and you appreciate but don’t offer Lifestyle changes are behavior modifications or habit changes that
any nutritional benefits (i.e., cake, wine, potato chips, sweet, encourage positive changes in your life. These are a fundamental
2. Fuel Eating- is you are eating foods that bolster your component to any wellness program.
body and its needs. Typically, clean eating. Eating genuine, Examples of lifestyle habits include:
natural, lesser processed foods that gives needed energy for Sleeping patterns
work and other activities. You need to eat fuel foods 80% of Eating tendencies
the time. Level of physical activity
3. Fog Eating- is eating anything which we are not fully Stress management practices
aware of what we eat or take neither into our mouth not to Hydration habits
satisfy our cravings nor with purpose. It is eating
unintentionally yet too much food intake took place. Making changes to these habits can create lasting effects on your
4. Storm Eating or eating out of control- It is anytime you personal well-being. The foods you eat, the amount of sleep you get
can’t control yourself. You know you eat way beyond the and your exercise habits can all influence your weight, hormone
normal consumption yet you feel like you cannot stop or you health and level of pain.
don’t want to stop eating. Storm eating commonly lead to Obesity is a chronic condition that affects more than one in three
regret and shame. Usually done in private or in hiding when adults and about 17 percent of children and adolescents in the
eating. It is somewhat similar to gluttony. United States. More than one in three adults is overweight. Being
IMPROVING HEALTHY EATING HABITS overweight or obese increases your risk of type 2 diabetes, heart
Having a drastic change to eating habits can lead to short term disease, stroke, fatty liver disease, kidney disease, and other health
weight loss. However, it is neither good for your body nor a good issues.
idea, and won’t be successful in the long run. Improving your eating Body Mass Index (BMI)
habits permanently need a thoughtful approach in which you It’s pretty easy to figure out the estimated healthy weight. You can
Reflect, Replace, and Reinforce. use two simple tools.
REFLECT on all of your specific eating habits, both bad and To figure out your BMI, just use this math formula: Multiply your
good; and, your common triggers for unhealthy eating. weight by itself and divide it by your height squared. So, for
REPLACE your unhealthy eating habits with healthier ones. example, if you weigh 65kg and your height is 1.68m then your BMI
REINFORCE your new, healthier eating habits. works out this way:
FOOD PREFERENCES 1.68 x 168 = 2.8224
The main reason why people eat what they eat is simple: Because 65 x 2.8224 = 23.03
it’s there. The reverse is also true: You cannot eat what isn’t there. Obesity in adults is defined as having a BMI of 30.0 or above. The
But behind the supply of food available to any given individual, other ranges are:
hides a mix of biological, psychological, social, cultural and historical • Overweight = 25.0 to 29.9
influences. • Normal weight = 18.5 to 24.9
• Underweight = under 18.5
Factors Affecting Food Preferences BMI is a common tool to give you some idea of where you are. But it
Biology Some of our taste preferences are innate and help us choose doesn’t measure body fat. It’s not meant to give a diagnosis or tell
from a selection of thousands of potential nutrients and toxins. you for sure that you have a weight problem.
Sweet is positively associated with fruit, for instance, while bitter
flavors are (initially) avoided as they may indicate the presence of Maintaining a healthy weight is an important part of lifelong well-
toxins. The aversion to very strong flavors – including bitter and sour being, but it can be challenging to find the right balance and
– also seems innate. Our olfactory sense appears to be programmed navigate all of the myths and false promises out there about diet
differently: The nose learns and deve lops mainly after birth. and weight loss. Being either underweight or overweight carries
Psychology The experience of enjoying a certain type of food certain health risks, but they are just a part of the overall equation,
together increases the chance that we will develop positive which also must include activity level, nutrition, lifestyle and other
preferences for its flavor, or flavors similar to it. health conditions. The key to achieving and maintaining a healthy
Sociology Sociological differences in food choices have a strongly weight isn’t about short-term dietary changes. It’s about a lifestyle
demographic character. There are visible differences based on age that includes healthy eating, regular physical activity, and balancing
and gender within cultures, for instance. the calories you consume with the calories your body uses.
Anthropology (culture) You are what you eat, the cliché says. Safe ways to help manage your weight include getting optimal sleep,
Anthropologists who wish to know what kind of food people will reducing stress, and maintaining healthy eating habits and regular
choose will ask about their culture. Culture largely determines how physical activity. This includes eating more fruits and vegetables and
people look at food and eating patterns. walking more in your daily routine
The World Health Organization (WHO) mentions that a healthy diet
WEIGHT MANAGEMENT helps to protect against malnutrition in all its forms, as well as non-
Weight management is the process of adopting long-term lifestyle communicable diseases (NCDs), including such as diabetes, heart
modification to maintain a healthy body weight on the basis of a disease, stroke and cancer. Unhealthy diet and lack of physical
person's age, sex and height. Methods of weight management activity are leading global risks to health.
include eating a healthy diet and increasing physical activity levels.
Many diet plans will build these healthy habits into your plan, and
it’s important to choose a plan that takes a life-long perspective on
weight management and overall health.