EXERCISE AND GUIDELINES IN cognitive health, and sleep

ACCORDANCE WITH WHO & DESIGNING measures of adiposity may also improve
FITNESS PROGRAM

3. Older Adults
World Health Organization
Intensity: Moderate intensity aerobic exercises.
o provide evidence-based public health
recommendations for children, adolescents, adults and Time: At least 150 - 300 minutes a week.
older adults on the amount of physical activity (FITT
principles) required to offer significant health benefits Intensity: vigorous intensity aerobic exercises.
and mitigate health risks.
Time: at least 75 to 150 minutes a week.
With the help of regular physical activities:

o We can prevent non-communicable diseases.

o Maintain a healthy state of mind, health, and over all For additional health benefits:
well-being.

Research based information:

o Global estimates indicate that 27.5% of adults and 81%

of adolescents do not meet the 2010 WHO
recommendations for physical activity with almost no
improvements seen during the past decade.
o girls and women are less active than boys and men,
and that there are significant differences in levels of
physical activity between higher and lower economic BENEFITS
groups, and between countries and regions.
cardiovascular disease mortality
Age bracket:
incident hypertension
a. Older adults – (aged 65 years and older) incident site-specific cancers
b. Adults – (aged 18-64 years)
2 incident type-2 diabetes
c. Children and adolescents – (aged 5-17 years)
mental health (reduced symptoms of anxiety and depression)

cognitive health, and sleep

1. Children and adolescents
measures of adiposity may also improve
Intensity: Moderate to vigorous intensity.
prevent falls and falls-related injuries
Time: At least 60 minutes a day.
Prevent declines in bone health and functional ability

Intensity: vigorous intensity aerobic exercises.

Time: at least 3 days a week.

4. PREGNANT AND POSTPARTUM WOMEN

BENEFITS Intensity: Moderate intensity aerobic exercises.

physical fitness (cardiorespiratory and muscular fitness) Time: At least 150 minutes a week.
cardiometabolic health (blood pressure, dyslipidemia, glucose, and
insulin resistance)

bone health BENEFITS

cognitive outcomes (academic performance, executive function) decreased risk of pre-eclampsia

mental health (reduced symptoms of depression) gestational hypertension

reduced adiposity gestational diabetes

excessive gestational weight gain

2. Adults delivery complications and postpartum depression

no adverse effects on birthweight

Intensity: Moderate intensity aerobic exercises.
no increase in risk of stillbirth
Time: At least 150 - 300 minutes a week.
5. ADULTS AND OLDER ADULTS WITH CHRONIC
Intensity: vigorous intensity aerobic exercises.
CONDITIONS (aged 18 years and older)
Time: at least 75 to 150 minutes a week.
Intensity: Moderate intensity aerobic exercises.
BENEFITS Time: At least 150 - 300 minutes a week.
cardiovascular disease mortality
Intensity: vigorous intensity aerobic exercises.
incident hypertension
Time: at least 75 to 150 minutes a week.
incident site-specific cancers

2 incident type-2 diabetes

mental health (reduced symptoms of anxiety and

depression)
Grazel Ann M. Caspillo
1BsPharma – B
Padayon!
 FUEL FOR PERFORMANCE
Proper Nutrition for Exercise

Nutrition

o is the process of eating the right kinds of nutrients

over time in order to support growth and stay
healthy. So, it is a more general term for a person’s
overall food intake.
BENEFITS Nutrients
for cancer survivors – physical activity improves all-cause
mortality, cancer-specific mortality, and risk of cancer recurrence
o a substance that provides nourishment essential
or second primary cancer for growth and the maintenance of life.
for people living with hypertension – physical activity improves Difference between them:
cardiovascular disease mortality, disease progression, physical
function, health-related quality of life “Nutrients are substances that are essential for the nourishment
for people living with type-2 diabetes – physical activity i.e. maintenance of life and for growth of an organism, while
reduces rates of mortality from cardiovascular disease and Nutrition is the entire process by which organisms obtain energy
indicators disease progression and nutrients from food for health and growth.”
for people living with HIV – physical activity can improve
physical fitness and mental health (reduced symptoms of anxiety
Energy and Endurance: Proper nutrition ensures athletes
and depression), and does not adversely affect disease have the energy and stamina to perform at their best,
progression (CD4 count and viral load) or body composition. especially during endurance activities.
Muscle Growth and Repair: Protein-rich foods support
muscle growth and repair, crucial for athletes undergoing
6. CHILDREN AND ADOLESCENTS (aged 5–17 training and competition.
years) LIVING WITH DISABILITY
Recovery: Nutrient-rich foods aid in faster recovery post-
Intensity: Moderate – vigorous intensity. exercise, reducing muscle soreness and fatigue.

Time: At least 60 minutes a day. Immune Function: A well-balanced diet supports a strong
immune system, reducing the risk of illness and downtime
Intensity: vigorous intensity aerobic exercises. for athletes.

Time: at least 3 days a week. Injury Prevention: Certain nutrients, like calcium and
vitamin D, are essential for bone health, reducing the risk
of fractures and injuries.
BENEFITS
PROPER NUTRITION:
improved cognition in individuals with diseases or disorders that impair
cognitive function, including attention-deficit/ hyperactivity disorder
1. ADEQUACY – eat adequate amount of food, not
(ADHD); improvements in physical function may occur in children with too much.
intellectual disability. 2. BALANCE – eat the right proportion from different
categories of food.
7. ADULTS (aged 18 years and older) LIVING 3. VARIETY – eat different types of food Go, Glow
WITH DISABILITY and Grow categories.

Intensity: Moderate – vigorous intensity. Macronutrients

o Macronutrients are nutrients that provide energy and
Time: At least 60 minutes a day. are essential for athletic performance.

Intensity: vigorous intensity aerobic exercises. They include:

o Carbohydrates
Time: at least 3 days a week. o Proteins
o Fats
BENEFITS o Hydration

for adults with multiple sclerosis – improved physical function, and 1. Carbohydrates
physical, mental, and social domains of health-related quality of life
o Carbohydrates are a critical macronutrient for athletes,
providing the primary source of energy for muscles
for individuals with spinal cord injury – improved walking function, and the brain during exercise.
muscular strength, and upper extremity function; and enhanced
health-related quality of life
a. Energy Source:
for individuals with diseases or disorders that impair cognitive
o Carbohydrates are broken down into glucose, which is
function – improved physical function and cognition (in individuals stored in muscles as glycogen and used during physical
with Parkinson’s disease and those with a history of stroke); activity for energy.
beneficial effects on cognition; and may improve quality of life (in o During high-intensity exercise, carbohydrates are the
adults with schizophrenia); and may improve physical function (in
adults with intellectual disability); and improves quality of life (in
body's preferred fuel source.
adults with major clinical depression).
b. Endurance and Performance:
o Adequate carbohydrate intake can improve endurance
and delay fatigue during prolonged exercise.
o Carbohydrate loading, or increasing glycogen stores
before an endurance event, can enhance
performance.

Grazel Ann M. Caspillo

1BsPharma – B
Padayon!
 c. Recovery: o Fats are a component of cell membranes and are
o Consuming carbohydrates after exercise helps essential for maintaining cell structure and function.
replenish glycogen stores and promotes faster o Adequate intake of healthy fats supports cell integrity
recovery. and communication, which is important for overall
o This is especially important for athletes with multiple health and athletic performance.
training sessions or competitions in a day.
d. Omega-3 Fatty Acids
Types of Carbohydrates: o Omega-3 fatty acids, found in fish like salmon and in
walnuts and flaxseeds, have anti-inflammatory
o Athletes should focus on complex carbohydrates like properties and may help reduce exercise-induced
whole grains, fruits, vegetables, and legumes for inflammation and support recovery.
sustained energy release.
o Simple sugars should be consumed in moderation,
especially before exercise, to avoid rapid spikes and 4. Water
crashes in blood sugar levels. o Water is essential for life and plays a critical role in
athletic performance, aiding in temperature regulation,
nutrient transport, and overall health.
2. Protein
o Protein is a vital macronutrient for athletes, playing a a. Temperature Regulation:
crucial role in muscle repair, growth, and overall health. o During exercise, the body produces heat, which must
be dissipated to maintain optimal body temperature.
a. Muscle Repair and Growth o Sweating is the body's primary mechanism for cooling
o During exercise, muscle fibers experience microscopic down, and adequate hydration is crucial for maintaining
damage. Protein is essential for repairing and this process.
rebuilding these fibers, leading to muscle growth and
strength gains. b. Nutrient Transport:
o Athletes engaging in resistance training or intense o Water is a key component of blood, which transports
workouts require higher protein intake to support nutrients and oxygen to cells and removes waste
muscle repair and growth. products.
o Proper hydration ensures efficient nutrient delivery to
b. Recovery muscles, enhancing performance and recovery.
o Consuming protein after exercise helps stimulate
muscle protein synthesis, aiding in faster recovery and c. Electrolyte Balance
reducing muscle soreness. o Electrolytes such as sodium, potassium, and chloride
o Including protein in post-workout meals or snacks is are essential for maintaining fluid balance, muscle
important for optimizing recovery and preparing for the function, and nerve transmission.
next training session. o Athletes lose electrolytes through sweat, so it's
important to replenish them through hydration and
Types of Protein: proper nutrition.

o Athletes should focus on high-quality protein sources d. Performance and Endurance

such as lean meats, poultry, fish, eggs, dairy products, o Dehydration can impair performance, leading to
legumes, and plant-based protein sources like tofu and fatigue, cramps, and reduced endurance.
tempeh. o Maintaining proper hydration levels can help athletes
o Protein supplements such as whey protein powder can perform at their best and avoid dehydration-related
also be beneficial for athletes who struggle to meet their issues.
protein needs through whole foods alone.
Hydration Guidelines:
Timing of Protein Intake: o Athletes should drink water regularly throughout the
o Distributing protein intake evenly throughout the day day, before, during, and after exercise to maintain
and consuming protein-rich foods within 30 minutes to hydration.
two hours post-exercise can maximize muscle protein o Monitoring urine color and body weight changes can
synthesis and recovery. help athletes assess their hydration status.

3. Fat Micronutrients
o Nutrients that are only needed in very little amount.
o While often misunderstood, fats are an essential
macronutrient for athletes, providing a concentrated Includes:
source of energy and supporting overall health.
o Vitamins
a. Energy Source: o Minerals
o Fats are a rich source of energy, especially during low
to moderate-intensity exercise and endurance
Mineral
activities.
o Athletes with high energy demands can benefit from o Elements in foods that help your body work properly
including healthy fats in their diet to support their energy and help strengthen bones, keep muscles healthy, and
needs. help your heart beat regularly.
b. Fat-Soluble Vitamins:
o Fats play a crucial role in the absorption of fat-soluble
vitamins (A, D, E, and K), which are important for Vitamins:
immune function, bone health, and overall well-being.
o Including healthy fats in the diet ensures adequate 1. Vitamin A
absorption of these vitamins, which are essential for Importance Signs and Symptoms of deficiency
athletes' health and performance. o Helps the body use o Anemia, painful joints, cracks
carbohydrates, protein, and in teeth, depression, frequent
c. Cell Membrane Structure fats. infections.
o Maintains healthy skin, bones,
teeth, and hair; aids vision.
Grazel Ann M. Caspillo
1BsPharma – B
Padayon!
 o The food eaten before exercise serves as energy
source and will define one’s performance
2. Vitamin B (thiamin, riboflavin, and niacin) o 3-4 Hours
Vitamin B6 o “Carbo Loading”
Importance Signs and Symptoms of deficiency o Increases Blood Glucose & glycogen level
o Helps the body use o Anemia, painful joints, cracks
carbohydrates, protein, and in teeth, depression, frequent
fats. infections.
o Maintains healthy skin, bones, 2. During exercise
teeth, and hair; aids vision.
o Proper food intake Increases endurance and
performance
3. Vitamin B12
o Easy to digest food
Importance Signs and Symptoms of deficiency
o Aids in maintenance of red o Red blood cell breakage, o Consume water every 15-30 minutes
blood cells. anemia, muscle
degeneration, difficulty
walking, leg cramps
3. After exercise
o Eat after exercise to reload the body's glycogen
4. Folate supply.
o After the exercise, it is ideal to eat within the first 30
Importance Signs and Symptoms of deficiency minutes with 1g of carbohydrate for every 1kg of an
o Aids in the formation of red o Anemia, heartburn, frequent individual's weight.
blood cells and proteins. infections, smooth red tongue,
depression, and mental
confusion.
REST AND SLEEP

o Process of repairing and rebuilding tissues takes

place when our body is at rest.
o It also makes you feel yourself at best.

5. Vitamin E and C
Importance Signs and Symptoms of deficiency
o Aid in bone, teeth, and skin o Anemia, frequent infections,
formation and resistance to bleeding gums, loosened
infection. teeth, muscle degeneration
o Help protect the body from and pain, joint pain, blotchy
oxidative damage. bruises, failure of wounds to
heal.

6. Iron
Importance Signs and Symptoms of deficiency
o Help in regulating the o Sports Anemia - a condition
chemical reactions in the body where temporary decrease in
o Helps in energy metabolism; hemoglobin concentration
important in transporting occurs during exercise
oxygen through the training.
bloodstream; prevents o Anemia, weakness, fatigue,
anemia pale appearance, reduced
attention span, developmental
delays in children.

7. Calcium
Importance Signs and Symptoms of deficiency
o Helps build and maintain
bones and teeth; nerve and o Stunted growth.
muscle function and blood
clotting
o Needed to maintain blood
calcium levels and promote
bone density, consequently
reducing the risk of
osteoporosis

8. Zinc
MACRONUTRIENTS
Importance Signs and Symptoms of deficiency
o Helps carry out body - that are considered as large portions that our body
processes; plays a role in o Growth failure, delayed needed.
immune function, protein sexual maturation, slow
synthesis, and wound healing wound healing. VITAMINS

- substances that help regulate body functions that

helps you fight diseases and germs that enter the
PROPER FOOD INTAKE:
body.
1. Before exercise
Grazel Ann M. Caspillo
1BsPharma – B
Padayon!
CALCIUM and 15 minutes) to 150 minutes (2 hours and 30 minutes) a
week of vigorous-intensity aerobic physical activity.
- helps build and maintain muscle bones
and teeth; nerve and muscle function
and blood clotting.
TYPES:
Zn
- Refers to what kind of exercise you are doing or
- Element symbol of Zinc. the classification of exercise.

6 Example: Cardio and Strength Training

- Nutrients are divided into these number of parts. Cardio – Any type of exercise that improves your
cardiovascular system.
Vitamins and Minerals

- These are the micronutrients.

Water

- carries other nutrients around the

body, regulates body temperature and also
removes waste from the body.

Vitamin B12 Strength Training – Any type of exercise that tones and
strengthens the muscles.
- Vitamin that aids in maintenance of red blood cells.

FITT PRINCIPLES

- Are an exercise prescription to help participants

understand how long and how hard they should
exercise.
- It describes how to safely apply the principles of
overload and progression.
- It will be of great help for you to create a workout
plan and know which of the exercises is effective to
meet your goals for a specific period of time.

FREQUENCY

o How often you exercise.

o Refers to the number of sessions per amount of
time. PHASES OF EXERCISE / WORKOUT
o At least three (3) exercise session (non-
consecutive days) - If you take the time to start and end slowly and
stretch your muscles, you can help support your
INTENSITY cardiovascular system and reduce the chance of
muscle stiffness following your workout.
o How hard you exercise.
o Refers to the degree of difficulty of an exercise
session. It can vary between light, moderate and
vigorous intensity activities. SET REALISTIC GOALS
S.M.A.R.T PRINCIPLE
Example: strength training such as: load lifted, recovery
time, number of repetitions.
Specific
TIME
- The what, where, and how of the goal.
o refers to the duration or how long a specific
activity or an exercise session will last. Measurable

- How you will evaluate whether or not you met the

goal.
Recommended Time:
Achievable
Warm-up 5-15 minutes
Conditioning Bout 20-30 minutes - Setting a goal that you can accomplish.
Cool-down 5-15 minutes
Realistic

REMEMBER: - Is setting a goal that is challenging, but attainable.

For substantial health benefits, adults should do at least Timely

150 minutes (2 hours and 30 minutes) to 300 minutes (5
- Relates to when you want to achieve your goal by,
hours) a week of moderate-intensity, or 75 minutes (1 hour
and what time frame you have to reach your goal.
Grazel Ann M. Caspillo
1BsPharma – B
Padayon!