Republic of the Philippines

Bulacan State University

City of Malolos, Bulacan
Tel/Fax (044)791 – 0153
Office of the Dean of Instruction

FITNESS GOALS
LESSON 3
 LESSON 3 FITNESS GOALS
TITLE OF THE LESSONS:
1. Fitness Goals
2. Fitness Tracker
3. Nutrients
 Functions
 Recommended intake
 Eating Habits/Practices

DURATION: 1 WEEK

INTRODUCTION:

In this lesson, students will acquire knowledge about the concepts of fitness
goals. As students go along in this lesson, you will allow to gather better the ideas to
analyze your fitness goals, how to track your fitness progress and nutrients intake to
achieve your chosen fitness level. Also, to analyze yourself of what exercises is suitable to
improve your physical fitness level.

OBJECTIVES:

At the end of lesson, students should be able to:

1. Monitor progress towards fitness goals and adjust training variables appropriately
using Fitness Tracker
2. Evaluate the functions of Nutrients and the recommended intake
3. Interpret dietary labels properly and critique food products and popular dietary
practices
FITNESS GOALS

Every individual has different fitness goals in life, no matter how big or small the goal-
whether it‘s for losing weight, increasing of endurance, strength and etc. making change
requires planning and SMART fitness goal setting. Based on American Council on Exercise
(2013), following the guidelines below to setting SMART goals and you will be surprised at
what you can do:

1. SPECIFIC. Your goal should be clear and easy to understand.

o A common goal, ―get healthy,‖ is too general. There are so many ways to get
healthy. How do you want to do it? Is it losing weight? Start exercising? Stop
smoking? Break it down and it will be easier to manage.
o Let‘s pick weight loss and make a SMART goal out of it together. For
example, ―I will lose weight.‖
2. MEASURABLE. A goal to ―lose weight‖ is not enough. How will you track your
progress and how you will know when you have reached your goal? Making your
goal measurable means adding a number.
3. ATTAINABLE. Before you can add a number, you have to know how high or low you
want to go. It‘s good to ‗shoot for the stars‘, but don‘t be too extreme. Likewise, a
goal that is too easy is also not very motivating. Only you know your limits.
o Let‘s take our goal above. What percentage is attainable for you? Research
suggests that a 5-10% weight loss is attainable for most overweight people.
o A measurable, attainable goal could be, ―I will lose 7% of my body weight.‖
4. RELEVANT. Set goals that are important to where you are in your life right now.
Don‘t set a goal that someone else is pressuring you to attain-that isn‘t very
motivating.
o Examine our goal so far. Does it seem relevant to you? If so, let‘s keep going.
If you are not concerned about weight loss or this is not a good time in your
life to focus on that, choose something that IS motivating to you.
5. TIME-BOUND. Include an end-point. Knowing that you have a deadline motivates
you to get started.
o Since healthy weight loss is about 1-2 pounds per week, set your deadline
accordingly. For our example we can use 3 months. ―I will lose 7% of my
body weight in 3 months.‖
FITNESS TRACKER

Fitness trackers like smart watches, fitness application device and log book are popular
tools for getting a detailed look into your daily activity and health data. These materials
provide logs of various metrics such as your daily total steps, heart rate, sleep quantity,
sleep quality, active minutes, and more. Fitness trackers also may help boost your
motivation to help you move more, Improve Your Sleep Hygiene, Increase Your Weekly
Active Minutes, Balance Your Energy Intake, Improve Your Cardiovascular Health,
Reduce Stress and Boost Recovery that makes you stick to health goals while providing
in-depth feedback so you can fine-tune your routines for the best results. Like any fitness
tool, the benefits depend on how you use them and your personal experience with them.
While knowing more about your habits and your body's response can be an empowering
process, keep in mind that like anything, too much of a good thing is not always
best.(MacPherson, 2022)

NUTRIENTS
Nutrition can be defined as the science of the action of food, beverages, and
the components in biological systems. A nutrient is a compound that provides a
needed function in the body. Nutrients can be further classified based on the amount
needed in the body. Nutrients can be divided into macronutrients: the nutrients the
body needs in more massive amounts. Micronutrients are also essential nutrients,
but ones the body needs in smaller amounts.

1. MACRONUTRIENTS

Macronutrients are those nutrients that the body needs in large amounts.
These provide the body with energy (calories). These calories are essential for the
body to grow, regulate life processes, and repair and develop new tissues and nerve
impulses. Typically, they include carbohydrates, proteins, fats, and water.
A. Carbohydrates (1 gram of carbohydrate = 4 Calories) are the body's preferred
fuel source. Converting carbohydrates into immediately usable energy is easier
for the body than converting fat or protein into fuel. Your brain, muscles, and cells
all need carbohydrates to function.

When you consume carbohydrates, the food is converted into sugars that
enter the bloodstream. These sugars (in the form of glucose) can be an
immediate source of energy or stored in the body's cells to be used at another
time.

Carbohydrates can either be elaborate or simple.

Complex carbohydrates (polysaccharides and

oligosaccharides) are made up of long strings of
sugar units that take longer for the body to break
down, which gives a contented feeling of
fullness. Complex carbs are high in fiber, low in
calories, and low in fat. They are found in
vegetables, beans, grains, and pasta

Simple carbohydrates (monosaccharides and

disaccharides) are made up of either one or two
sugar units and can be broken down relatively
quickly. Simple carbs have a fleeting impact on
blood sugar levels. Blood sugar (and energy)
levels typically rise quickly and drop after
consuming simple carbs. Simple carbs are low in fiber, higher in calories.
They are found in some fruits, processed sugars, and processed foods.

Recommended Allowance
1. Sedentary Individuals: 40-50% of your total daily calories should be
carbohydrates
2. Exercises Regularly: 60% of your total daily calories should be carbohydrates
3. Athletes or persons involved in heavy training: 70% of your total daily calories
should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body
weight)

B. Protein (1 gram of protein = 4 Calories) provides the body with amino acids,
which are the building blocks for muscle and other essential structures such as
the brain, nervous system, blood, skin, and hair. Protein also transports oxygen
and other essential nutrients. In the absence of glucose or carbohydrate, the
body can reverse-process protein (a conversion called gluconeogenesis) to use
as energy.

Your body makes 11 amino acids on its own. There are 9 amino acids that
your body cannot make (known as "essential amino acids"), which means you
need to consume them through your diet.
 You can consume different types of protein to
get these amino acids.

• Complete proteins provide all of the

amino acids that your body needs in appropriate
amounts. The most common sources of
complete protein are meat, poultry, and seafood
products. Eggs and milk also provide complete
proteins.

• Incomplete proteins provide some, but

not all, of the amino acids you need. Many plant-
based proteins are incomplete proteins.
However, when consumed together
as complementary proteins, you can get all the amino acids that your body
needs. Nuts, seeds, and (most) grains are examples of incomplete proteins.

Recommended Daily Allowance

1. Sedentary Individuals: 0.36 grams of protein per pound of body weight
2. Recreationally Active: 0.45-0.68 grams of protein per pound of body weight
3. Competitive Athlete: 0.54-0.82 grams of protein per pound of body weight
4. Teenage Athlete: 0.82-0.91 grams of protein per pound of body weight
5. Body Builder: 0.64-0.91 grams of protein per pound of body weight
6. When restricting Calories: 0364-0.91 grams of protein per pound of body
weight
7. Maximum amount of protein the body can utilize: 0.91 grams of protein per
pound of body weight

C. Fats (1 gram of fat = 9 Calories) People might try to avoid fat in their diets,
but dietary fat plays an essential role in the body. Fat provides an essential
source of energy in times of starvation or caloric deprivation. It is also necessary
for insulation, proper cell function, and protection of our vital organs.

While fat is necessary for a healthy body, fat can also contribute to
obesity. Fat provides more energy than carbohydrates or protein. The
macronutrient must be consumed in moderation to maintain a healthy weight.

Different types of fat can be part of your daily diet. Specifically, dietary fats might
be saturated or unsaturated:

• Saturated fat mostly comes from meat

and dairy sources. These fats are generally
solid at room temperature and tend to be shelf-
stable for a long time. They are found in Butter,
Lard, Fatty meats, Cheese, Full-fat dairy
products.

• Unsaturated fat includes two other

types of
fats: monounsaturated and polyunsaturated
fats. Unsaturated fats come from plant-sources
and provide the body with many health
 benefits. These fats are generally liquid even when refrigerated and have a
shorter shelf life than saturated fats. They are found in Nuts, Seeds, Plant-
based oils, such as olive oil, Fatty seafood (e.g., salmon and tuna), and
Avocado.

Recommended Allowance
1. 20-35% of your total daily calories should come from fat
*Less than 10% of total daily calories should come from Saturated Fat (coconut and
palm kernel oil, shortening, butter, cream cheese, full-fat dairy products)

D. Water is the main component of our body fluids and makes up most of our
weight. The body needs more water than any other nutrient, and we replenish it
through the food we eat and what we drink. Water serves as a carrier. It
distributes nutrients to cells and removes wastes through urine. It regulates body
temperature and the ionic balance of our blood. Water is also essential for the
body‘s metabolism.

Recommended Daily Intake

1. About 15.5 cups (3.7 liters) of fluids for men

2. About 11.5 cups (2.7 liters) of fluids a day for women

2. MICRONUTRIENTS

Micronutrients are those nutrients that the body needs in smaller amounts,
such as vitamins and minerals. Everyone needs to consume micronutrients because
they have numerous essential roles in the functioning of the body and brain, and yet

our bodies cannot manufacture most of them.

A. Minerals

Approximately 25 minerals have essential roles in body functioning. Minerals

are contained in all cells, especially those in the body (bones, teeth, nails). Minerals
are crucial in maintaining water balance and the acid-base balance. They are
essential components of respiratory pigments, enzymes, and enzyme systems, and
they regulate muscular and nervous tissue impulses, blood clotting, and normal heart
rhythm. The specific functions of some of the essential minerals are given in the
table below.

The Minerals
B. Vitamins

Vitamins are necessary for normal bodily metabolism, growth, and

development. It is classified into two types based on their solubility: the Fat-soluble
and Water-soluble.

• Fat-soluble - (vitamin A, D, E, and K)

 • Water-soluble - (vitamin B complex and C)

The body does not manufacture most vitamins, so these can be obtained only
through a well-balanced diet. To decrease the loss of vitamins during cooking,
natural foods should microwave or steamed rather than boiled in water, as
suggested that Hoeger, Sharon A., and Hoeger, Werner W.K. (2002).
 The Food Pyramid Guide

United States Department of Agriculture developed a food pyramid to

emphasize foods from the five major food groups shown in the three lower sections
of the pyramid. Each of these food groups provides some, but not all, of the nutrients
that you need. Foods in one group cannot replace those in another. No one food
group is more critical than another-for good health; you need them all.
What counts as one serving?

• Bread, Cereals, Rice, and Pasta

- 1 slice of bread
- ½ cup of cooked rice/pasta
- ½ cup of cooked cereal / 1 ounce of ready to eat cereal
• Vegetables
- ½ cup of chopped raw or cooked vegetables
- 1 cup of leafy raw vegetables
• Fruits
- 1 piece of fruit or melon wedge
- ¾ cup of juice
- ½ cup of canned fruit
- ¼ cup of dried fruit

• Milk, Yogurt, and cheese

 - 1 ½ to 2 ounces of cheese
- 1 cup of milk or yogurt

• Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

- 2 ½ cup of cooked lean meat, poultry, or fish
- ½ cup of cooked beans
- 1 egg
- 2 tablespoons of peanut butter

• Fats, Oils and Sweets

- Limit calories from this group, especially if you need to lose weight

A closer look at fat and added sugars

The small tip of the pyramid shows fats, oils, and sweets. These are salad
dressings, cream, butter, margarine, sugars, soft drinks, candies, and sweet
desserts. Alcoholic beverages are also part of this group. These foods provide
calories but few vitamins and minerals. Most people should go easy on foods from
this group. Some fat or sugar symbols are shown in the other food groups. That is to
remind you that the same foods in these groups can also be high in fat and added
sugars, such as cheese or ice cream from the milk group, or French fries from the
vegetable group. When choosing foods for a healthful diet, consider the fat and
added sugars in your choices from all the food groups, not just fats, oils, and sweets
from the pyramid tip.

How many servings do you need each day?

Children,
Women and Teen girls, Teen boys,
Some older Active and Active
adults women, Most men
men
Calories level about 1,600 about 2,200 about 2,800
Bread group 6 9 11
Vegetable group 3 4 5
Fruit group 2 3 4
Milk Group 2-3** 2-3** 2-3**
Meat Group 2, for a total 2, for a total 3, for a total
of 5 ounces of 6 ounces of 7 ounces
* These are the calorie levels if you choose low fat, lean foods from
the 5 major food groups, and use foods from the fats, oils, and
sweets group sparingly.
* Women who are pregnant or breastfeeding, teenagers and young
adults to age 24 need three servings.
 MyPlate

How to use MyPlate to build your healthy eating style and maintain it for a
lifetime?

United States Department of Agriculture developed food guidelines called

MyPlate to help demonstrate how to maintain a healthy lifestyle. Just choose foods
and beverages from each MyPlate food group. Make sure your choices are limited in
sodium, saturated fat, and added sugars. Start with small changes to make healthier
choices you can enjoy. Here are the 10 Tips to a Great Plate.

1. Find your healthy eating style

Creating a healthy style means regularly eating various foods to get the
nutrients and calories you need. MyPlate‘s tips help you create your healthy
eating solutions.
2. Make half your plate fruits and vegetables
Eating colorful fruits and vegetables is essential because they provide
vitamins and minerals, and most are low in calories.
3. Focus on whole fruits
Choose whole fruits—fresh, frozen, dried, or canned in 100% juice. Enjoy fruit
with meals, as snacks, or as a dessert.
4. Vary your veggies
Try adding fresh, frozen, or canned vegetables to salads, sides, and main
dishes. Choose various colorful vegetables prepared in healthful ways: steamed,
sauteed, roasted, or raw.
5. Make half your grains whole grains
Look for whole grains listed first or second on the ingredients list—try
oatmeal, popcorn, whole-grain bread, and brown rice. Limit grain-based desserts
and snacks, such as cakes, cookies, and pastries.
6. Move to low-fat or fat-free milk or yogurt
Choose low-fat or fat-free milk, yogurt, and soy beverages (soymilk) to cut
back on saturated fat. Replace sour cream, cream, and regular cheese with low-
fat yogurt, milk, and cheese.
7. Vary your protein routine
Mix up your protein foods to include seafood, beans and peas, unsalted nuts
and seeds, soy products, eggs, lean meats, and poultry. Try main dishes made
with beans or seafood like tuna salad or bean chili.
8. Drink and eat beverages and food with less sodium, saturated fat, and
added sugars
Use the Nutrition Facts label and ingredients list to limit items high in sodium,
saturated fat, and added sugars. Choose vegetable oils instead of butter, and oil-
based sauces and dips instead of ones with butter, cream, or cheese.
9. Drink water instead of sugary drinks
Water is calorie-free. Non-diet soda, energy or sports drinks, and other sugar-
sweetened drinks contain many calories from added sugars and have few
nutrients.
10. Everything you eat and drink matters
The right mix of foods can help you be healthier now and into the future. Turn
small changes into your ―MyPlate.‖

Weight Management

Achieving or trying to lose weight, gain weight, or stick to current weight can be
a real challenge. However, like most endeavors in life, knowledge is power. The
more people know about their diet, the better equipped they will. Many things can
affect weight, including genetics, age, gender, lifestyle, family habits and culture,
sleep, and even where you live and work. Some of these factors can make it hard to
lose weight or keep weight off. However, being active and choosing healthy foods
has health benefits for everyone—no matter age or weight. It is important to choose
nutrient-dense foods and be active at least 150 minutes per week.
 Weight Management Through Diet

To maintain weight, to keep your weight the same, you need to burn the same
number of calories as you eat and drink. As you grow older, if you continue eating
the same types and amounts of food but do not become more active, you will
probably gain weight. That is because your metabolism (how your body gets
energy from food) can slow with age, and your body composition (amount of fat
and muscle) may be different from when you were younger.

To gain weight, you need to burn fewer calories than what you eat and drink.
You do not need to worry about the number of calories you need to intake but
make sure that it will not harm the health even it is not prohibited to intake many
calories. Weight gain only healthy when one is active in daily life. It will help in
keeping the entire body in good shape. However, excess weight gain is not fit for
the overall well-being of the human body. Gaining too much body mass leads to
obesity.

To lose weight -- It used to be recommended that to lose a pound per week, you
would need to decrease total calories by 500 a day. Now researchers believe
weight loss is a slower process and that a decrease of 10 calories a day leads to a
loss of about one pound in a year, but it can take as long as 3 years to get there.
The key is to be patient and work with a dietitian to help find the right plan for
you. Dropping just 5 to 10% of your body weight can improve your overall health
and reduce your risk for chronic conditions like heart disease and diabetes.
WEIGHT MANAGEMENT THROUGH PHYSICAL ACTIVITY

Regular physical activity is essential for good health, and it is

especially crucial if you are trying to lose weight or maintain a healthy weight.

 When losing weight, more physical activity increases the number of calories
your body uses for energy or ―burns off.‖ The burning of calories through physical
activity, combined with reducing the number of calories you eat, creates a ―calorie
deficit‖ that results in weight loss.
 Most weight loss occurs because of decreased caloric intake. However,
evidence shows that the only way to maintain the weight loss is to be
engaged in regular physical activity.
 Most importantly, physical activity reduces risks of cardiovascular disease and
diabetes beyond that produced by weight reduction alone.
 Physical activity also helps to Maintain weight, reduce high blood pressure,
reduce the risk for type 2 diabetes, heart attack, stroke, and several forms of
cancer, reduce arthritis pain and associated disability, reduce the risk for
osteoporosis and falls, reduce symptoms of depression and anxiety.
 When it comes to weight management, people vary greatly in how much physical
activity they need. Here are some guidelines to follow:
See the table below for the Calories Used per Hour in Common Physical Activities
 To maintain your weight: Work your way up to 150 minutes of moderate-
intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an
equivalent mix of the two each week. Strong scientific evidence shows that
physical activity can help you maintain your weight over time. However, the exact
amount of physical activity needed to do this is not clear since it varies
significantly from person to person. You may need to do more than the equivalent
of 150 minutes of moderate-intensity activity a week to maintain your weight.
 To lose weight and keep it off: You will need a high amount of physical activity
unless you also adjust your diet and reduce the number of calories you are
eating and drinking. Getting to and staying at a healthy weight requires both
regular physical activity and a healthy eating plan

Calories Used per Hour in Common Physical Activities

Moderate Physical Activity Approximate Calories/30 Approximate
Minutes for a 154 lb Calories/Hr for a 154 lb
Person1 Person1
Hiking 185 370
Light gardening/yard work 165 330
Dancing 165 330
Golf (walking and carrying clubs) 165 330
Bicycling (<10 mph) 145 290
Walking (3.5 mph) 140 280
Weight lifting (general light workout) 110 220
Stretching 90 180
Vigorous Physical Activity Approximate Calories/30 Approximate
Minutes for a 154 lb Calories/Hr for a 154 lb
Person1 Person1
Running/jogging (5 mph) 295 590
Bicycling (>10 mph) 295 590
Swimming (slow freestyle laps) 255 510
Aerobics 240 480
Walking (4.5 mph) 230 460
Heavy yard work (chopping wood) 220 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 220 440
1 Calorie burned per hour will be higher for persons who weigh more than 154 lbs (70

kg) and lower for persons who weigh less.

Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table
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