OBE-Based

Physical
Education
2
Fitness Exercises for Sports
Specific
A Course Module for Students

Burauen Community College

i
 Physical
Education 2
Fitness Exercises for Sports Specific
A Course Module for Students

Burauen Community College

Written and Designed by

Burauen Community College
Burauen, Leyte
localcollegebcc@gmail.com

Prepared by
Emmanuelle Blien C. Borines, LPT
bborines@gmail.com
Janine A. Camose, LPT
jacamose@gmail.com

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 BCC VISION
Burauen Community College shall emerge as the
premier local public educational institution in Eastern
Visayas which is responsive to the needs of the
community, and develops students to meet the
economic, social, and environmental challenges as
active participants in shaping the world of the future.

BCC MISSION
Burauen Community College offers holistic, and
outcomes-based experiential learning to develop
the youth to be responsible individuals with
integrity and service as agents of equality. It will
serve as a venue for the development of individuals
in the areas of academics, research, community
extension, and innovative technology.

ii
 Physical Education 2
(Fitness Exercises for Sports
Specific):
A Course Module for
Students

Burauen Community College

iii
 TABLE OF CONTENTS
Preface 6
FITNESS EXERCIES FOR SPORTS
Midterm 7
SPECIFIC
Module 1 Types of Eating Based on Personality 12

I. Accidental Diner 12
II. Irregular Diner 12
III. Social Diner 13
IV. Emotional Diner 13
V. Reformed Diner 13
VI. Healthy Diner 14
Module 2 Hydration and Electrolyte Balance
I. Water Balance During Rest 15
II. Water Balance During Exercise 16
III. Dehydration 17
IV. Electrolyte Balance 17
V. Hyponatremia 18

Module 3 Eating for Physical Performance 19

Module 4 Conditioning Strategies for Healthy Eating 21

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 Preface

Cheers to new semester!

Physical Education is an essential part of the holistic

education process of all students and it is that phase of the General
Education (GE) program that contributes to the total growth and
development of each student primarily through movement activities
and exercises.

One of the biggest challenges that we face in the 21st century is

to teach individuals how to take control of their personal health habits
to ensure a healthier, happier, and more productive life. Teaching for
wellness involves teaching individuals’ concepts that will help them
develop an active and positive lifestyle. The information presented in
this module has been written with this objective in mind.

The emphasis of this module is to prepare and motivate all

students to engage in activities in order to promote their health and
physical well-being. This module also aims to help students experience
a variety of movement activities, become competent in various motor
skills and movements, and develop an understanding of movement
principles.

This module will enable students to become more active and

enjoy being active, learn important fitness and wellness concepts,
develop good values and social skills, and maintain a positive self-
image and healthy lifestyle habits. The experiences and insights they
will discover from this physical fitness and wellness literacy could serve
them in good stead in whatever circumstances of life they will find
themselves in. Sounds interesting right? What are you waiting for, let’s
get this started!

- Camose J.
Faculty, General Education Department

6 Borines & Camose ‖ Physical Education 2: Fitness Exercises for Sports Specific
PART I : MIDTERM
Fitness Exercises for Sports
Specific

7 Borines & Camose ‖ Physical Education 2: Fitness Exercises for Sports Specific
 1 Physical Education 2: Fitness
Exercises for Sports Specific

CONTENTS in there body through monitoring there

1.1 Types of Eating water intake.
Based on Personality

1.2 Hydration and

Electrolyte Balance

1.3 Eating for Physical

performance

1.4 Conditioning
Strategies for
Healthy Eating

LEARNING OUTCOME
LO4. Support an active
lifestyle through
assessment of healthy
eating habits and exercise.

OBJECTIVES

T
At the end of the module, his course will give emphasis on the
the following learning health related fitness component
objectives will be attained regarding training for a specific sport
by the students: or physical activity. This includes the
1. The students will enhancement of student’s fitness level that
be able to define
can be attained with the different training
the types of eating
principles applied. The application of these
based on
concepts and principles can help in the
personality.
attainment of the goals that have been set.
2. The students will
be able to identify In this area, the students will be informed
hydration and about how an active lifestyle can help the
electrolyte balance body. In doing exercises especially home
work-outs, it is important to still observe
these exercise, variables and principles.

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ACTIVITY

Instructions:
Discuss on the following questions with your partners.
1. Provide a very simple working definition for the term diet?
2. How will you connect this two: proper diet and exercise?
3. Tell the importance of having proper diet and exercise.
___________________________________________________________
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ANALYSIS

Instructions: Provide definitions of the following words below.

TERMS DEFINITION

Hydration
Gradual
Dehydration
Electrolyte
Diuretics
Progression

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ABSTRACTION
I. Types of Eating Based on
Personality
1. Accidental Diner
2. Irregular Diner
3. Social Diner
4. Emotional Diner
5. Reformed Diner
6. Healthy Diner

II. Hydration and Electrolyte

Balance
Around half of our body weight,
50% for women and 60% for men,
is composed of water. Losing water
for as low as 9- 12% of total body
weight can lead to death.
Fitness Exercises for
Sports Specific

III. Eating for Physical Performance

Winning made athletes and
participants desire sports
participation. The same desire
however, affected their eating habits
by including substances that disrupt
their ideal diet.

IV. Conditioning Strategies for

Healthy Eating
a. Gradual Progression
b. Positive Association

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Introduction In this area, the students will

be informed about how an active
Physical education is as lifestyle can help the body. In
important as the other academic doing exercises especially home
subjects. It is essential for the work-outs, it is important to still
development of the motor skills observe these exercise variables
and reflexes. Good body and principles.
movements are either improved or
developed for a healthier body and
for it to function well. Course Direct Instruction

Body coordination is also Comparable to physical

developed through the proper activity, eating habits are also
stretching and the fundamental affected by the lifestyle people
mechanics of physical education. chose and developed progressively
Healthy and well-coordinated body throughout time. These habits are
movements help improve the over- composed of coordinated complex
all thinking ability of the students behaviors that mold the health and
making them better students in the the capacity of an individual to do
classroom. Physical Education productive work. In this module,
teaches the students the value of we will discuss several eating
activities for health, recreation and behaviors and basic nutrition for
social interaction. sports.

This course will give

emphasis on the health-related
fitness component regarding
training for a specific sport or
physical activity. This includes the
enhancement of students’ fitness
level that can be attained with the
different training principles applied.
The application of this concepts
and principles can help in the
attainment of the goals that have You may be wondering why
been set. we will be discussing about eating
habits, but as you know, a diet,
may it be healthy or unhealthy,
plays a big role in the overall
fitness of a person. When you
aspire to reach your fitness goals,
it is important that you align your
goals with your diet.

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Module I: eating habits and do not

Types of Eating Based on discriminate between foods on the
Personality basis of nutritional quality,
freshness, or calorie content. Meals
In this module, our are rarely planned ahead of time
discussion of different eating habits and shopping decisions are
is based on the concepts described typically made spontaneously,
by Timi Gustafson. He identified six based on convenience and
eating habits that are prominent in accessibility. Excessive food
the lifestyle of millennials. consumption and bingeing can
occur with feelings of boredom or
frustration.

2. IRREGULAR DINERS
This type of people with
eating habit may be seen as a
practical and simple. They consider
food as mere fuel for work and
physical exertion. They do not
really care about the taste,
nutritional value or presentation of
1. ACCIDENTAL DINERS the food. They will only eat to
This type of people is satisfy hunger.
conditioned doing activities while
chewing or munching something.
For them, tasks cannot be done if
it’s not supported by food being
chomped. Eating food, nutritious or
not, essential for them to
accomplish their tasks. this
behavior often leads them to
become habitual diners.

Irregular Diners typically pay

little attention to their nutritional
needs. Eating is considered a mere
necessity. Food is consumed like
fuel in order to keep functioning.
Quality and presentation are of
minor importance. By the time
they remember to eat, they are
Accidental Diners love to munch.
They are often unconscious of their
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ravenous, eat quickly and often eating habit to cope with the
overindulge. psychological and emotional stress.

3. SOCIAL DINERS
This type of people with
eating habit often acquired eating
behavior from the people around
them. Most social diners start from
being irregular diners. The
acquisition of eating behavior from
the social environment often
associated with a pleasurable
feeling from their peers. Social
diners adopt this good feeling from
friends to the food they eat and the Dysfunctional eating
way they eat together. behavior put them in an extreme
case of malnutrition, from obesity
and anorexia (Anorexia is an eating
disorder that causes people to
weigh less than is considered
healthy for their age and height,
usually by excessive weight loss.
People with this disorder may have
an intense fear of weight gain,
even when they are underweight).
A deep feeling of helplessness is
A brunch, dinner or supper involved in this kind eating
party are popular examples of behavior.
places to socially gather over food.
Social dining differs from a dining
club in the sense that it is not 5. REFORMED DINERS
exclusive, but promotes an From the name itself,
inclusive atmosphere. Friends and Reformed Diners are the ones who
strangers alike can share the social improve themselves from a
dining experience.
previously undesirable state. They
4. EMOTIONAL DINERS are also classified as survivors of
These people are somewhat health crisis because of their
dysfunctional with the eating improved eating habits. These
behavior they exhibit. Their people are strict in complying with
behavior is caused by a traumatic their diet plans and exercise
emotional event that affected their programs, learning the bad effects

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and pains of having a destructive considered healthy. They either

eating behavior. learn it from childhood or develop
this habit as a part of being
healthy.
It goes without saying that
the types of food habits are
developed based on our job, family
and friendships. However, the fact
is that most people do not realize
the types of food habits they are
sticking to, which results in a lot of
issues. If you really learn the types
of food habits and try to change
the way you eat, you can make
dramatic changes in your overall
The reformed diner changes health.
the types of food habits to eating
healthy after a health issue.

6. HEALTHY DINERS
To become a healthy diner,
one will depend on vast support of
various factors that rooms a
human lifestyle. Unlike the
reformed diner, the healthy diner is
not conscious and firm to a diet
plan or program. A good diet and
exercise lifestyle are naturally Types of food habits are very
incorporated to its everyday life, important in determining your
associated with good feelings from overall health. You can actually
friends and physical satisfaction. change your food habits to make it
Healthy diners are dependent not a fruitful, healthy one to
only to a healthy diet but to complement your body with
physical activity for him/her to be sufficient nutrition and the
able to do its task. Healthy diners betterment of your overall health.
are energetic, free from illness and Instead of blaming your obesity on
intellectually, socially and genes and other factors, work on
emotionally sound as an individual. the types of food habits and
The healthy diner has the replace old habits with healthy new
types of food habits that are ones.
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Module II:
Hydration and Electrolyte
Balance

In the search for life after

earth, we find water. Water may
not be thought as a nutrient
because of its caloric value, it is as
essential as oxygen in the
It is important for our cell,
sustenance of life.
which is mostly composed of
water. This body of water inside
the cell is called intracellular fluid.
Water around the cell or within the
gaps between cells is called
So why is water interstitial fluid. These bodies of
important to our water around the cell help in the
body? transportation of nutrients.

In the blood, plasma helps in

the transportation of the red blood
cells (RBC) to oxygenate the body;
it is primarily made up of water.
Water transports oxygen – carrying
RBC’s as well as other nutrients
Around half of our body
and hormones needed by the
weight, 50% for women and 60%
tissues at the distal portion of the
for men, is composed of water.
body. The amount of water in the
Losing water for as low as 9- 12%
plasma also dictates the viscosity
of total body weight can lead to
of the blood, blood pressure, and
death.
cardiovascular function. Other
functions of water in the body have
The levels of electrolytes in
something to do with heat
your body can become too low or
dissipation or thermoregulation.
too high. This can happen when
the amount of water in your body
changes. The amount of water that
a. Water Balance During Rest
you take in should equal the
amount you lose. If something
The ways of water input and
upsets this balance, you may have
output in the body vary at rest.
too little water (dehydration) or too
When we drink water and other
much water (overhydration).
fluids with component of water it is
absorbed by the body to the areas

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to fulfill its functions. However, we the respiratory tract, an amount of

take our daily water not just from water is exhaled through the vapor
the fluids we drink but from the of our breaths. This loss of water
food we eat as well. Water content increases as respiratory rate
from foods we eat all contributes to increases as well. Loss of water
the total amount of water in the through respiration and through
body. the skin is called insensible water
loss.
During rest, water balance in
the body is mainly regulated by the
kidneys, which filter blood and
regulate the excretion of urine to
maintain a stable level of fluid and
electrolytes in the body.
When the body is at rest,
water intake is typically low, and
the body's water loss occurs mainly
Water profile in drinks and through breathing, sweating, and
food differ from one another. urination.
Water content from fruits like The kidneys respond to
watermelon, differs from cakes or changes in the body's water
doughnuts in terms of amount. balance by adjusting the amount of
From the drinks we take in water and electrolytes excreted in
everyday, water from juices differ the urine. If the body is
from mineralized and distilled dehydrated, the kidneys will reduce
water as well. urine output to conserve water,
and if the body has excess water,
As varied as water intake, the kidneys will increase urine
water loss occurs in different output to eliminate the excess
mediums in the body. The human fluid.
skin is permeable to water, and Overall, the body's water
when climate is too hot, we balance during rest is maintained
perspire. This secretion of water by a delicate balance between
through the skin is a survival water intake and output, which is
mechanism of the body to maintain regulated by the kidneys and other
body heat. The evaporation of physiological mechanisms in the
sweat on the skin cools down the body.
body, and will not dry up until body
heat is regulated. This water
evaporation on the skin is just one b. Water Balance During
mode of water loss in the body. Exercise
From 95.9 mL/h at rest from
In cooler temperatures, a cool environment, water loss
people seldom seat; however, during exercise increases to 1, 325
water loss still occurs. As we mL/h. Exercise uses up the muscle
respire out, carbon dioxide from
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in the duration of a session and During exercise, water

these muscles contribute to the balance is an important factor to
increase in body heat. As consider for maintaining proper
contraction of muscles are hydration and preventing
prolonged, heat energy as a dehydration. The body loses water
byproduct stimulates the body to through sweat and respiration
sweat more, releasing heat during exercise, which can lead to
through evaporation. Acceleration a negative water balance if fluids
in water loss, during exercise is are not replaced adequately.
primarily caused by sweating To maintain a proper water
around 90% of loss per hour. balance during exercise, it is
recommended to drink fluids
before, during and after exercise.
The amount of fluids needed will
depend on several factors including
the duration and intensity of the
exercise, the temperature and
humidity of the environment, and
the individual’s body size and
sweat rate.
As a general guideline, it is
recommended to drink about 17-20
Water loss from respiration ounces (500-600 mL) of water 2-3
also increases during exercise. hours before exercise, and another
From around 14.6 mL/h, insensible 7-10 ounces (200-300 mL) of
loss from respiration climbs to 100 water 10-20 minutes before
mL/h. increase in loss comes along exercise. During exercise, it is
with the increased rate of recommended to drink fluids at
respiration among participants with regular intervals, aiming for 7-10
increased need for oxygen. With ounces (200-300 mL) every 10-20
the enormous outflow of water minutes, depending on the
stores during exercise with 6 – individual’s needs. After exercise, it
10% reduction in total body water, is important to continue drinking
kidney excretion adjust from 58.3 fluids to replace any fluids lost
mL/h to 10 mL/h to retain water during exercise.
levels in the body. This is done It is also important to note
through the kidneys mechanism to that the type of fluid consumed can
regulate water in the blood. impact water balance. Water is a
While there is an increase in good choice for most types of
excretion through sweating and exercise, but for longer duration or
respiration, there is an increase in high intensity exercise, sports
metabolic water production in drinks containing electrolytes may
aerobic exercise. Water production be beneficial in maintaining
is increased as oxidative hydration and preventing
metabolism is promoted. cramping. It is also important to

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avoid drinks containing caffeine or excessive sweating, vomiting,

alcohol, as they can have a diuretic diarrhea, or excessive urination.
effect and lead to dehydration.
c. Dehydration Dehydration can cause a
range of symptoms including thirst,
Dehydration is caused by not dry mouth, dark yellow urine,
drinking enough fluid or by losing fatigue, dizziness, headache, and
more fluid than you take in. Fluid is muscle cramps. In severe cases,
lost through sweat, tears, dehydration can lead to low blood
vomiting, urine or diarrhea. The pressure, rapid heartbeat, sunken
severity of dehydration can depend eyes, dry skin, confusion, and even
on a number of factors, such as loss of consciousness.
climate, level of physical activity
and diet. To prevent dehydration, it is
important to drink enough fluids,
It is discussed earlier that especially during hot weather or
change in the body’s water level when exercising. It is also
significantly affects functions, and important to eat foods that are
to a certain extent, one’s ability to high in water content, such as
live. When dehydration strikes fruits and vegetables. If you are
above 2% of body weight, heart experiencing symptoms of
rate and body temperature dehydration, it is important to
increases – and prolonged physical replenish fluids and electrolytes as
performance will be notably soon as possible by drinking water
impaired. or an electrolyte-rich sports drink.
In severe cases, medical attention
may be necessary.

The table below summarizes

some of the body’s response to
dehydration.

Dehydration occurs when

there is a loss of fluids and
essential electrolytes from the
body, leading to an imbalance of
fluids and electrolytes. This can
happen due to a variety of reasons
such as not drinking enough water,

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Alterations in Physiological Function and

d. Electrolyte Balance Performance from Dehydration
Electrolytes are minerals in Physiological Function
your body that have an electric Blood/plasma Decrease
charge. They are in your blood, volume
Heart Rate Increase
urine and body fluids. Electrolytes Decrease
Maintaining the right balance of Core Increase
electrolytes helps your body's Temperature
Sweat Rate Delayed Onset
blood chemistry, muscle action
Skin blood flow Decrease
and other processes. Lactate Decrease
Threshold
Performance
Muscular Decrease
Strength
Muscular Decrease
Endurance
Run time to Decrease
exhaustion
Total work Decrease
performed
Derived from Fogelholm(1994), Horswill (1994), Keller, Tolly &
Freedson (1994),and Oppliger et al. (1996)

At rest, major routes of

electrolyte loss is through urine
production. As mentioned earlier,
renal retention is promoted to
maintain electrolyte concentration
in the blood during dehydration to
maintain enough sodium and
chloride. This is done with the help
of hormone, aldosterone, which
also triggers the feeling of thirst.

The normal functioning of e. Hyponatremia

the human body depends on the As discussed, balance
balance between fluid and between fluid and electrolytes are
electrolytes. There are two major more important than our desire to
routes for electrolyte loss in the replace body fluid, especially
form of sweating and urine during prolonged exercise. This
production. fluid intake reduces the
Sweating is more common cardiovascular and
and dominant during exercise. Loss thermoregulatory effects of
of large amount of seat disrupts dehydration with the help of our
the electrolyte balance as thirst mechanism.
electrolytes are diluted in sweat However, this thirst
which is 99% water. Sodium and mechanism makes us consume
chloride are most abundant fluids more than we are aware and
electrolytes loss from sweating. that we need. This over
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consumption of fluids, in some Eating for Physical

cases, disrupts the balance Performance
between fluids and electrolytes
leading to the condition called Winning made athletes and
hyponatremia. participants desire sports
Drinking too much fluid with participation. The same desire
less sodium content has led to however, affected their eating
hyponatremia which causes habits by including substances that
confusion, disorientation, seizures disrupt their ideal diet.
and even coma if responses are
not reversed. It is clinically defined 1. Stimulants – when athletes
as blood sodium levels below the want that exceptional alertness in
normal range of 136 – 143 mmol/l. sports, they rely on stimulants.
Fluids with less sodium content or Even for non- athletes, stimulants
those with no electrolytes at all such as caffeine are becoming a
such as distilled water, literally popular lifestyle drink for office
flushes out sodium levels out of the
workers, young professionals and
body, leading to water poisoning.
even for university students who
Intake of electrolyte – rich drinks
reverses the effects of intend to extend attentiveness and
hyponatremia. productive time. In the form of
energy drinks, they are used to
utilize energy sources and sharpen
reflexes. They have chemical
structures that cause the release of
norepinephrine from sympathetic
neurons. The body’s mechanisms
of action results in a fight or flight
effect, increasing heart rate with
Hyponatremia means that arterial constriction, bronchio
the sodium level in the blood is dilation and increased
below normal. Your body needs concentration.
sodium for fluid balance, blood
pressure control, as well as the 2. Anabolic Quenchers – many
nerves and muscles. The normal people interchange thirst
blood sodium level is 135 to 145 quenchers with energy drinks.
milliequivalents/liter (mEq/L). Thirst quenchers are drinks with
Hyponatremia occurs when your high electrolyte value and used to
blood sodium level goes below 135 replenish loss fluid and electrolytes
mEq/L.
from sweat. Ninety percent of
water loss from sweat in exercise is
balanced by these thirst quenchers
Module III: to maintain body functions and
prevent dehydration.

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Energy drinks are different steroids is becoming an issue in

form of thirst quenchers. From its terms of eating habits- driving
name, it uses up energy stores via lifestyle modification. Derivatives
its caffeine level and acts as of testosterone, these substances
stimulant. Drinking energy drink have anabolic (tissue building) and
when dehydrated or approaching androgenic (masculinizing) effects.
dehydration, is very dangerous to Stimulation of protein synthesis
the heart and to the circulation. one mechanism by which they
The role of thirst quenchers is not cause increase muscle mass. They
to give energy for performance but also have anti – catabolic effects.
to prevent the body to reach
alarming fluid loss. Eating for physical
performance requires a well-
3. Diuretics – diuretics are balanced diet that provides the
substances that elevate the rate of necessary nutrients and energy for
renal excretion. Like caffeine, the body to perform at its best.
diuretics in the form of green tea Here are some tips for optimizing
are abundantly present in the your diet for physical performance:
market as a refreshing beverage.
Fluid intake especially for with Fuel your body with complex
known diuretic effect will have carbohydrates: Carbohydrates
possible disruption in the provide the body with energy for
individuals’ electrolyte balance. physical activity. Complex
This will have greater costs if carbohydrates, such as whole
incorporated to one’s lifestyle as an grains, fruits, and vegetables, are
eating habit and as a substitute to a good source of sustained energy.
natural fluid sources. Diuretics are
used in sports to achieve rapid Include protein in your diet:
weight loss through fluid excretion Protein is essential for muscle
to catch up for weight division repair and growth. Good sources of
requirements in sports such as protein include lean meats, fish,
boxing and wrestling. Also, eggs, nuts, and beans.
diuretics have been used in
attempt to avoid detection by Hydrate: Staying hydrated is
dilution of banned substances in crucial for optimal physical
urine drug screens. performance. Water is the best
choice for hydration, but
4. Anabolic Steriods – steroids electrolyte-rich sports drinks can
probably are the most famous type also be beneficial during prolonged
of performance enhancer. Though exercise.
it is considered as a
pharmaceutical ergogenic aid,

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Eat healthy fats: Healthy fats, available and often cheaper than
such as those found in nuts, seeds, healthier options. Conditioning
avocados, and fatty fish, can help strategies can be helpful in
to reduce inflammation and establishing healthy eating habits
improve overall health. and making healthy food choices.

Don't skip meals: Skipping meals Here are some conditioning

can lead to low energy levels and strategies for healthy eating:
poor performance. Aim to eat
small, frequent meals throughout Positive reinforcement: Positive
the day to maintain steady energy reinforcement involves rewarding
levels. yourself for making healthy food
choices. This can be as simple as
Time your meals appropriately: giving yourself a pat on the back or
Eating a meal too close to physical acknowledging your achievements.
activity can cause discomfort, while Over time, positive reinforcement
not eating enough beforehand can can help you establish healthy
lead to low energy levels. Aim to eating habits.
eat a meal 2-3 hours before
physical activity and a small snack Mindful eating: Mindful eating
30 minutes to an hour beforehand. involves paying attention to your
eating habits and the sensations
Consider supplements: Certain you experience while eating. This
supplements, such as creatine, can help you to recognize when
beta-alanine, and caffeine, can you are full and make healthier
help to improve physical food choices.
performance. However, it's
important to talk to a healthcare Food journaling: Keeping a food
professional before starting any journal can help you to identify
new supplement regimen. patterns in your eating habits and
make adjustments accordingly. You
can track what you eat, when you
IV: eat, and how you feel after eating.
Conditioning Strategies for
Healthy Eating Social support: Surrounding
yourself with like-minded people
Healthy eating is essential who support your healthy eating
for maintaining good health and goals can be helpful. Joining a
preventing chronic diseases. support group or online community
However, it can be challenging to can provide motivation and
maintain a healthy diet in a world accountability.
where unhealthy foods are readily

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Meal planning: Planning your behavior transcends many field of

meals in advance can help you to focus including conditioning and
make healthier food choices and motivation. Eating, if understood
avoid impulse purchases. You can as a behavior, can be changed by a
also ensure that you have healthy certain factor through learning. The
food options available when you association of healthy foods to
are busy or on-the-go. positive factors is one strategy to
acquire a healthy eating lifestyle.
Habit formation: Habits can be Like the case of social diners,
formed by consistently repeating a eating behavior and food
behavior over time. Making healthy preference are linked to desirable
food choices a habit can help you experiences and favorable
to maintain a healthy diet in the situations.
long term.

Incorporating these conditioning

strategies into your daily routine
can help you to establish healthy
eating habits and maintain a
healthy diet.

a.Gradual Progression- change

in eating habits is lifestyle
modification. With this, a gradual
change to healthy eating should be
done the same way we progress to
a physically active lifestyle. It
would be a god strategy to
introduce one new nutritious food
every 2 – 4 weeks that will
reinforce a better set of meal to
take every day. A theme per day
may be used to slowly introduce
foods that will change your diet
and preference. One example is
“no meat” day or “all green
Mondays”. Slow change in diet
profile can be done to as long as 9-
18 months.

b.Positive Associaton –
Understanding “eating” as a

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 Midterm Physical Education 1: Movement Enhancement

The association of healthy foods to pos

to acquire a healthy eating lifestyle. Like the c
Summary behavior and food preference are linked to
favorable situations.
Comparable to physical activity, eating habits are also affected by
the lifestyle people chose and developed progressively throughout time.
These habits are composed of coordinated complex behaviors that mold
Check for Understanding
the health and the capacity of an individual to do productive work. In this
module, we will discuss several eating behaviors and basic nutrition for
sports. Direction: ESSAY: Answer the question com
In this module, our discussion of different thoughts and are
eating habits insights.
based
on the concepts described by Timi Gustafson. He identified six eating
habits that are prominent in the lifestyle of millennials.
In the search for life after earth, we Question:
find water. Write
Wateramay
reflection
not bepaper about
your realizations about
thought as a nutrient because of its caloric value, it is as essential the topics
as discuss
oxygen in the sustenance of life. perspective in any way?
increases during exercise. From around 14.6 mL/h, insensible loss from
respiration climbs to 100 mL/h. increase in loss comes along with the
increased rate of respiration among participants with increased need for
oxygen. With the enormous outflow of water stores during exercise with 6
– 10% reduction in total body water, kidney excretion adjust from 58.3
mL/h to 10 mL/h to retain water levels in the body. This is done through
the kidneys mechanism to regulate water in the blood.

ASSESSMENT

Name: __________________________________ Score: ___________

Degree Program/Year/Section: ____________ Date: ____________

I.
Direction: Based on the discussion about the TYPES OF EATING BASED
ON PERSONALITY, under which personality will you classify
yourself?

1. Expound your answer.

“Why do you think you belong to that kind of Personality?”

2. Cite instances/situations that are based in your own personal

experience.

24 Borines &Physical
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 Midterm Physical Education 1: Movement Enhancement

II.
Direction: Water intake is important in the survival of human body.
Monitor your water intake for a day! Fill up the table with the
corresponding time every time you drink water/ fluids. Here’s
a little twist, attach pictures or selfies as documentation.
Copy the table provided, attach pictures and all there’s left is
for you to be creative.
Gotta Stay Hydrated!
Time Selfie

25 Borines &Physical
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 Physical Education 2: Fitness Exercises for Sports
Midterm Specific

REFERENCES

Types of food habits. (n.d.). Answers To All Types Of Questions |

TypesOf.com. https://www.typesof.com/types-of-food-habits/
Fluid and electrolyte balance. (n.d.). Effective Health Care (EHC) Program.
https://effectivehealthcare.ahrq.gov/health-topics/fluid-and-electrolyte-
balance#:~:text=Electrolytes%20are%20minerals%20in
%20your,muscle%20

26 Borines &Physical
Camose ‖
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 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & 27

Camose