PATHFIT 2

There are two types of a calorie:

MODULE 2
1. A small calorie (cal) is the amount of
Physical activity and nutrition are two energy required to raise the temperature
lifestyle factors that can have a major of 1 gram (g) of water by 1º Celsius (ºC).
impact on your fitness and health.
Eating 2. A large calorie (kcal) is the amount of
smart and being active have similar energy required to raise 1 kilogram (kg)
effects on your health. These are of water by 1º C. It is also known as a
essential to a healthy body and a kilocalorie.
healthy mind to keep you active
throughout the day  1 kcal is equal to 1,000 cal.

Start by exercising for 15 to 30 minutes Energy may also be measured in

five days a week, until you can work 1. kilocalories (kcal) – a nutritional
yourself up to an hour or more of calorie described on food labels (Capital
physical activity per day. C)

Moderate physical activity is safe for 2. kilojoules (kJ) – how much energy you
most of you. But becoming more active get from consuming a food or drink
isn’t easy. Different students may have
various reasons for finding it hard to get  1 kcal is equal to 4.18 kJ or 4,184
moving. It's always a good idea to talk to joules (J)
your doctor before becoming more
active, especially if you haven't been FORMULA:
very active or have health problems  1. If you’re looking to convert
calories to Kj
DETERMINING CALORIE NEEDS 2. To convert kJ to calories

CALORIE For example:

 unit of energy.  A banana (118 grams) has about
 refer to the energy people get 105 calories (kcal) or 439 kJ.
from the food and drink they
consume, and the energy they  1. 105 kcal x 4.18 = 438.9 or 439
use in physical activity11 or the kJ
amount of energy you burn in
 exercise.  2. 439 / 4.18 = 105.02 or 105 kcal
 ideal daily intake of calories varies
depending on age, size and
levels of physical activity, among
other things.
 calories to eat if you want to keep your
It is advisable that Filipinos should aim body weight as it is.
for 500 calories a meal only. To achieve
this, you must divide you plate into four How can you calculate your BMR?
and each portion must consist of the Calculating your basal metabolic rate is
following: easy; it calculates how many calories
 a serving of fruit equal to 50 you
calories (17%) need to measure with your weight and
 vegetables equal to 50 calories height, although your age and sex also
(17%) come into play.
 one cup of rice equal to 200 The calculation for both sexes are as
calories (33%) and follows:
 protein equal to 200 calories Step 1: Estimate your Basal Metabolic
(33%) Rate (BMI)
 For proteins, fish or chicken (100
calories each) are recommended. Women:
If eating pork or beef, take only BMR = 655 + (9.6 × weight in kg) + (1.8
small portions. × height in cm) – (4.7 × age in years)
BASAL METABOLIC RATE Men:
 Your basal metabolic rate (BMR) BMR = 66 + (13.7 × weight in kg) + (5 ×
is equivalent to the amount of height in cm) – (6.8 × age in years)
energy (in the form of calories)
that your body needs to function if Step 2: Determine the Harris-Benedict
it were to rest for 24 hours. 17 It is Equation
used to determine the minimum To determine your total daily calorie
amount of energy a person needs, multiply your BMR by the
requires to keep his body appropriate Physical Activity Level
functioning, his heart beating, his (PAL), as follows:
lungs breathing and to keep his
body temperature normal.

Harris-Benedict’s Total Daily Energy

Expenditure

The Harris-Benedict Equation is a

formula that uses your BMR and then
applies an activity factor to determine
your total daily energy expenditure Step 3. Multiply your BMR by your PAL to
(given in calories) work out your Daily Calorie Needs

Keeping a healthy diet and using the Daily Calorie Needs = BMR X PAL
Harris-Benedict calculation and equation
to keep an eye on your BMR will make it
easier for you to stay in good health.
You will know the perfect amount of
THE RESTING METABOLIC RATE  The thermic effect of food –
(RMR) calories while digesting your food
 Activities of daily living (ADL) -
The Resting Metabolic Rate (RMR) is calories burned during exercise
closely related to the basal metabolic or physical activity
rate (BMR) and it is the amount of
energy required to maintain the body's Your Basal Metabolic Rate (BMR) is
normal metabolic activity, such as 60% to 75% of total energy expenditure.
respiration, maintenance of body Typically, the larger and more muscular
temperature (thermogenesis), and a person is, the higher the BMR is.
digestion.

Specifically, it is the amount of energy

required at rest with no additional
activity. The energy consumed is
sufficient only for the functioning of the
vital organs such as the heart, lungs,
nervous system, kidneys, liver, intestine, Thermic effect of food (TEF):
sex organs, muscles, and skin Rough estimation: TEF = Total calories
consumed/day x 0.1
Resting Metabolic Rate Equation: Example: 2000 kcal diet. TEF = 2000 x
Compute your RMR below: 0.1 = 200 kcal/day.

Male: (RMR) kcal/day: DETERMINING NUTRIENT NEEDS

= 9.99 x weight (kg) + 6.25 x height (cm)  Nutrients include carbohydrates,
- 4.92 x age(years) + 5 proteins, fats, vitamins, minerals,
and water.
Female: (RMR) kcal/day:  The first three are known as
= 9.99 x weight(kg) + 6.25 x height (cm) carbohydrates, proteins, and fats
- 4.92 x age (years) – 161 and are found in larger (“macro”)
quantities in the body and thus
TOTAL ENERGY EXPENDITURE are referred to as macronutrients
(TEE)  Vitamins and minerals are found
in smaller (micro) amounts and
Total energy expenditure (TEE) is the are referred to as micronutrients.
total number of calories expended at
rest,
during digestion, and during physical
activity on a daily basis23 and is
determined by the following:

 basal metabolic rate (BMR) –

calories burned by your body
carrying out basic functions (like
breathing)
 maximum stress. Maximum heart
rate can vary significantly from
Macronutrients provide slightly different person to person.
numbers of calories per gram, as You can calculate your Maximum Heart
follows: Rate by subtracting your age from 220.
 4 kcal per gram (kcal/g) (17 kJ/g) For example:
for protein  If you're 45 years old, subtract 45
 4 kcal/g for carbohydrates from 220 to get a maximum heart
 9 kcal/g (37 kJ/g) for fat rate of 175.
 Alcohol is also technically
considered a macronutrient and Generally it is recommended to have a
contains 7 kcal/g (29 kJ/g) target heart rate of:
Moderate exercise intensity: 50% to
For example: about 70% of your maximum heart rate
When you look at a label and it says the Vigorous exercise intensity: 70% to about
food has: 85% of your maximum heart rate
 10g of fat
 5g of carbohydrates
 15g of protein. Target Heart Rate
 recommended number of beats
That food has around 170 calories in it. per minute that a healthy heart in
15x4 + 5x4 + 10x9 = 170 a person of your age and gender
should have for certain exercise
HEART RATE intensities.
S T E P 1 . CALCULATE MAXIMUM
Heart rate naturally increases during HEART RATE (MHR)
exercise. The higher the intensity, the  Subtract your age from 220 to get
faster your heart must beat to bring your maximum heart rate.
oxygen and nutrients to your working S T E P 2 . CALCULATE RESTING
muscles. HEART RATE (RHR)
 Make sure you have been seated
As you gain fitness, however, your heart and at rest for at least 5 minutes
rate will be lower at rest as well as in before calculating your RHR.
response to a given level of exercise. Keep in mind that the best time to
Your heart can now do the same job measure RHR is as soon as you
while beating slower because it is able wake up in the morning.
to push out more blood with each  Set a timer for 6 seconds, and
heartbeat. This is evidence of your body count the number of times you
adapting to the exercise and feel your heart beat from zero (0)
improvement in your cardiorespiratory during that time. Record that
fitness. number as your Resting Heart
Rate (RHR)
Maximum Heart Rate (or Max HR or S T E P 3 . CALCULATE HEART RATE
MHR) RESERVE (HRR)
 the amount of beats a heart
makes in a minute under
  Subtract your resting heart rate
(RHR) from your maximum heart
rate (MHR).
 Your HRR is that number.
S T E P 4 . CALCULATE EXERCISE MODULE 4
INTENSITY ZONE
EXPLORE EFFECTIVE EXERCISES
 calculate the various percentages When properly executed, these seven
of your HRR and add back in workouts provide tangible effects. These
your resting heart rate: can
 50-60% HRR + RHR = Low to be performed at home or in a gym. 1
low-moderate Intensity Watch the form that the trainer is
 60-70% HRR + RHR = moderate demonstrating
intensity in the photos. A solid technique is
 70-85% HRR + RHR = moderate essential.
high to high intensity
 Your target heart rate may be to Walking
work at a lower intensity (50- Why it’s a winner: You can walk
60%) or higher (up to 85%), whenever you want, wherever. Walk
depending on the type of exercise outside or use a treadmill.
you’re doing, your goals, and
your current level of fitness. Interval Training
Why it's a winner: Interval training
Body mass index (BMI) boosts your fitness levels and burns
 simple test you can complete on more calories to help you lose weight.
your own. The results are helpful The basic idea is to vary the intensity
as you monitor your progress within your workout, instead of going at
toward improved physical fitness. a steady pace.
It is a person's weight in
kilograms divided by the square of Squats
height in meters. Why it's a winner: Squats work several
muscle
groups -- your quadriceps ("quads"),
hamstrings, and gluteal ("glutes") -- at
the same time.

Lunges
Why it's a winner: Like squats, lunges
Commonly accepted body mass index work all the major muscles of your lower
ranges are: body. They can also improve your
A) Underweight : under 18.5 kg/m 2 balance.
B) Normal weight : 18.5 to 25 kg/m2 Push-Ups
C) Overweight : 25 to 30 kg/m2 Why it's a winner: Push-ups strengthen
D) Obese : over 30 to 39.9 kg/m2 your chest, shoulders, triceps, and core
E) Severely Obese : over 40 kg/m2 muscles.
Bent-Over Row
Why it's a winner: work all the major force production to maintain
muscles of your upper back, as well as shoulder, hip, and spine strength,
your biceps. which enables your whole body to
Variety is the spice of life, which also lead to a healthier life long into
goes for your weekly exercise routine.8 your later years.
Exercise generally falls into four main FLEXIBILITY EXERCISES
types: cardiovascular endurance,  Staying injury-free throughout the
strength, balance, and flexibility. sports season requires a proper
Choose a type that best suits the stretching program.
workout you're searching for.  Flexibility is a key component to
preventing injury.20
CARDIOVASCULAR OR AEROBIC  Stretching before athletic activity
EXERCISES helps prepare the muscles for
 use your large muscle groups exercise.21
in rhythmic motion over a  Stretching after exercise has
sustained period of time. proven to be even more important
 An aerobic workout should follow for preventing injury.
a consistent pattern,14 get your  Bouncing can cause muscle
heart pumping and you’ll strains and other injuries.
breathe harder than normal
and may even feel a little short BALANCE TRAINING
of breath.  Balance training is an important
and effective part of falls
STRENGTH TRAINING prevention.
(RESISTANCE TRAINING)  Balance training improves the
 Muscular fitness includes both health, balance, and performance
muscular strength and muscular of everyone from beginners to
endurance.Strength training, also advanced athletes.
called resistance or power
training, builds up muscles with ELABORATE
repetitive motion using resistance KEY FITNESS TERMS EVERYONE
from free weights (barbells and SHOULD KNOW
dumbbells), weight machines,
elastic bands/tubing, medicine From HIIT to plyometrics,
balls, stability balls or your own understanding these phrases will
body weight. improve every workout.
 It can help you build lean muscle
mass and rev up your 1. Active Recovery
metabolism.  You may use your rest day in this
 The more muscle you have, the manner. Make time for a low
less fat you have since your intensity exercise, such as yoga or
metabolism runs higher. light walking. Recovery is when
 A higher metabolism leads to the true magic happens because
your muscles
more calories burned and fat lost.
2. Aerobic Exercise (Aerobics)
Resistance training also works on
  During aerobic exercise, your (because they require more effort
body uses oxygen for energy, to complete), as opposed to
which helps keep you moving for isolation
an extended period of time, like a exercises, which focus on working just
long walk, run, one muscle group (like a bicep curl).

3. Anaerobic Exercise 7. Cool-Down

 Anaerobic exercises are short  This is what you do at the end of
intervals of work used to improve your workout. The goal is to
speed and power. During these gradually bring your body back to
activities, your muscles break a resting state by lowering your
down glucose (sugar) to use as heart rate and calming your
energy (because oxygen can’t nervous system.
deliver energy to your muscles  This is typically done with lighter
fast enough) movements and passive
stretches (ones that are held in
4. Boot Camp place for
 These classes are rooted in about 10 seconds or more).
military-style training, so are
typically pretty tough, and they 8. Cross-Training
often include a combination of  Cross-training means mixing in
cardio and strength exercises. different workouts and training
methods rather than focusing on
5. Circuit just one type of workout.
 Think of this as a “round” of  For example, if you’re getting
exercises. ready to run a race, you’ll want to
 For example, in this bodyweight cross-train with strength and yoga
circuit workout, one circuit workouts, which will complement
consists of 5 burpees, 10 push- your running and help improve
ups, 15 plank jacks, and 20 jump your performance and decrease
squats. the chance of injury by building
 You are moving from one muscle and increasing flexibility.
exercise right to the next with
[minimal] rest in between each 9. DOMS
exercise.  DOMS stands for delayed
onset muscle soreness,
6. Compound Exercises  which is the soreness you feel
 A compound exercise is a move the day or two after a hard
that incorporates multiple muscle workout.
groups, like lunges, deadlifts, and  This happens because when
squats. It may also refer to two  you are working out, you are
moves being strung together, like  damaging muscle fibers
a bicep curl to a shoulder press.  The soreness and pain you feel
 Compound exercises are efficient from DOMS comes from the
for increasing overall muscle chemicals that set off pain
mass and burning calories
 receptors during the repair expressed as a percentage of
process. your max heart rate. For low-
10. Dynamic Warm-Up intensity cardio, you want to aim
 This is what you should be doing for 60
before exercise to raise your to 70 percent of your max heart
heart rate and body temperature rate, for moderate-intensity cardio
in preparation for the workout. the goal is 70 to 85 percent, and
 You are doing stretches and light for high-intensity cardio, 85
exercises without stopping. This percent or above.
helps increase mobility and range
of motion so you can get deeper
into exercises. 14. HIIT
11. Foam Rolling  HIIT stands for high-intensity
 Foam rolling is a form of interval training. This refers to
massage (or trigger point release) tough quick, intense bursts of
that you can do to loosen tight exercise, followed by short
muscles to help improve your recovery periods.
mobility.  This type of training gets and
keeps your heart rate up, while
12. Functional Moves also (typically) decreasing the
 This generally refers to exercises overall amount of time you spend
that help you move and feel training.
better in everyday life.
 These exercises often mimic the 15. Interval Training
ways you move outside of the  An interval is simply a period of
gym—for example, you would activity or a period of rest. While
use many of the same muscle this often refers to HIIT workouts,
groups to perform a squat as you you can implement intervals in
would to crouch down and tie pretty much any workout.
your shoe.
16. Isometrics
13. Heart Rate Zones  Isometric exercises are where you
 Your heart rate refers to how hold a position under tension and
many beats per minute (BPM) just stay in that position for a set
your heart is pumping, and when amount of time.
it comes to working out, knowing  They are a great way to build
your heart rate can help stability and strength.
determine if you’re working at the
right 17. Plyometrics
intensity.  Plyometrics is a type of exercise
 The average is 60-100 BPM. training that uses speed and
You also have your maximum force of different movements to
heart rate, which is the hardest build muscle power.
your heart can work efficiently.  Examples would include squat
 During your workout you have jumps, box jumps, broad jumps,
“target” heart rate zones that are
 and burpees. 18. Repetitions  The goal of this type of workout is
(Reps) to increase muscle mass. Getting
 The number of times you perform stronger helps improve everyday
an exercise. Saying 12 reps performance (from sports to
means doing an exercise 12 regular life), prevent injuries, and
times. increase your metabolism.
19. Resistance
 Resistance means how much 24. Super Set
weight your muscles are working  Super setting means pairing two
against to complete a movement. exercises and doing them back-
That can mean anywhere from to-back.
your own bodyweight to a set of  Super sets can be helpful if you
five-pound dumbbells to a 50- are short on time and still want to
pound kettlebell. focus on building strength. And
20. RPE because you’re doing movements
 This stands for rate of perceived paired together, you’re likely to
exertion, and refers to intensity. raise your heart rate, too.
It’s a point of reference that
trainers often use to 25. Tabata
communicate how hard you  Tabata is a popular high-intensity
should be working since what interval training protocol. It means
feels easy or challenging is 20 seconds of all-out effort
different for everyone. followed by 10 seconds of rest,
21. Sets repeated eight times for four
 A set refers to how many times minutes total. It’s known for it is
you repeat a given number of insane fat-burning power
reps.
 For example, one set might be 12
reps of push-ups—repeating for
three sets means you’ll do that
three-times through.
22. Steady-State Cardio
 Steady-state cardio refers to
exercise where you aim to keep a
set pace at a moderate intensity,
like a long run or bike ride.
 This type of endurance training is
especiallybeneficial if you’re
training for a race or event.
23. Strength Training
 Strength training means using
resistance to work your muscles;
that can be your bodyweight,
dumbbells, kettlebells, sand bags,
resistance bands, etc.