Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
This module or any portion thereof may not be reproduced, copied, transmitted or distributed
in any manner whatsoever without the express written permission of the College or the
Author.
For Permission: Contact Bataan Heroes College, Roman Super Hi-way, Balanga City, Bataan,
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
I. Course Information
1. Course title : Physical Activities Toward Health and Fitness 1
PATHFit 1: Movement Competency Training
2. Program : BSME, BSCE, BSECE, BSCOE, BSARK, BSIT,BSENTREP,
BSEE
3. Course Code : PATHFit 1
4. Credit Units : 2
II. Instructor Information
1. Name : Imee Mariz P. Italia, LPT
2. Contact Information
a. Number : Italia +(63) 9123426895)
b. Facebook page : [Link]
c. Email : [Link]@[Link]
III. Course Purpose and Description
The course reintroduces the fundamental movement patterns that consist of non-locomotors
skills, which are integrated with core training to meet the demands of functional fitness and
physical activity performance. Emphasis will be on exercise regression and progression for the
enhancement of fitness and the adaptation of movement competencies to independent physical
activity pursuits. In conjunction with fitness and wellness concepts, exercise and healthy eating
principles, periodic evaluation will be conducted of one’s level of fitness and physical activity, as
well as eating patterns to monitor one’s progress and achievement of personal fitness and dietary
goals.
IV. Intended Learning Outcomes (ILO)
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
At the end of the course, the students should be able to accomplish the following
outcomes to:
1. Improve fitness from baseline (pre-test) levels
A. Relate fitness concepts to personal PA experiences (past to present);
B. Interpret assessment results; independently participate in physical activities
outside of PE classes;
C. Establish fitness goals;
D. Design an individualized exercise program; Train at a level to match one’s
needs and abilities; and
E. Monitor progress towards fitness goals; adjust training variables appropriately.
2. Display movement competence and confidence
A. Adapt fundamental movement competencies in an exercise program; and
B. Execute properly exercise techniques while using a variety of resistance training
equipment; observe safety procedures in the use of exercise equipment and
facilities.
3. Evaluate a personal food log based on dietary recommendations
A. Interpret food labels accurately; and
B. Critique health claims of food products and popular dietary practices; Identify
credible sources of information.
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
Study Guide No. 3: NUTRITION
This module deals with the understanding of how nutrition/foods plays an
important role in one’s health, Proper nutrition is a vital element in sustaining life
and promoting good health. Understanding how to manage good health and how
nutrition affects life can be beneficial skill for all.
Introduction
The scientific data establishing the positive effects of exercise is undeniable, and in most adults,
the benefits considerably outweigh the hazards. To enhance and maintain physical fitness and
health, most adults require an exercise regimen that includes aerobic, resistance, flexibility, and
neuromotor exercise training. Individual health and physical fitness goals should be met within
the context of individual health status, function, and the relevant physical and social environment
in an exercise training program.
Objectives:
At the end of this, the students should be able:
1. Define Nutrition and identify the different essential nutrients
2. Plan a balance diet according to personal requirement/needs
3. Develop awareness on the significance of good nutrition and healthy eating habits
Expand your Knowledge
Nutrition is a very vital part of keeping and maintaining a healthy life. The food that we intake
greatly affect our health thus affects our life as a while. In developing countries, one of the
barrier of having many comorbidities is the lack of understanding the basics of nutrition.
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
According to WHO “People with adequate nutrition are more productive and can create
opportunities to gradually break the cycles of poverty and hunger”. (WHO 2021)
A few times day, every day, people consume food according to their preference and to some
according to their means. This may considerably influence peoples’ body and health. The food
that people take may be beneficial or detrimental to their health. Thus knowledge about nutrition
or food in layman’s term, even the basic ones, have an impact in one’s life.
Proper nutrition sustains life by promoting good health. This means that one’s diet all the
essential nutrients the body needs to carry out normal growth of tissue, repair, and maintenance.
Moreover, also proper diet provides enough substrates that give energy to the body to become
active in work, physical activities, and relaxation. (Alave 2016)
1. Explaining Organ Functions
1.1 Lungs: provide oxygen to blood
1.2 Heart: circulates blood throughout the body
1.3 Stomach: helps digest food
1.4 Intestines: absorb nutrients from food
1.5 Liver: removes toxins from blood and processes nutrients from food
1.6 Kidneys: filter blood of waste and extra fluid
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
Study Guide No. 2.1: HEALTHY EATING HABITS
Introduction
The lessons and activities in this module is all about healthy eating habits, its types, factors
affecting food preferences and the ways to improve eating habit.
Objectives:
At the end of this, the students should be able:
● Identify the types and different eating healthy habits and different factors
affecting food preferences.
● Annotate the importance of improving eating habits through an activity named
reflect, replace and reinforce.
● Create a personal food log based on dietary recommendations beneficial to one’s body.
Expand your Knowledge
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
Eating healthy is said to be the key to a healthy quality life. The food we eat has something to do
with our physical fitness and overall health. Therefore it is very important to adopt healthy
eating habits. It increases your energy level but at the same time improves your
physical and psychological health. In the present world of high stress and pollution quality food
consumption becomes especially important. Practicing a healthy diet is vital part of modern self-
health care. It serve as a solid foundation to good health. Your food decision every day influence
your well-being-how you feel today, tomorrow, and in the future. Healthy diet or smart dieting
indicates eating different kinds of foods that give you the nutrients you need to keep your well
being feel better, and vigor. These supplements include protein, sugars, fat, water, nutrients, and
minerals. Healthy living is important for everybody. When we care for our physical health, we
feel better too – fitter, more relaxed and better able to cope with things. Being mindful and
familiar on what you eat and yourself can help you with achieving your wellbeing goals.
THE FOLLOWING ARE THE LISTS OF THE TOP SIX (6) BAD
EATING HABITS:
1. Binging: (unable to stop eating) - At the point when foods are low in fiber and high in sugar
or salt and partially hydrogenated trans fats the propensity is to over-eat. When eating five to six
little meals daily of high fibered new organic product, vegetables, entire grains, vegetables,
seeds and nuts, the outcome is consuming more calories and putting away less fat because your
body heats up frequently and make effects . Gorging on refined processed food is presumably the
best reason for obesity.
2. Starving Yourself - When binging stop, comes starvation. Skip breakfast and your body has
been "starving" for 12 to 18 hours coming about in over-eating again and making your body
store a great part of the food as fat, and can’t be burned.
3. Not Knowing What You Eat - The vast majority don't give a lot of consideration to the
number of low fiber calories and how much awful fat they take every day, particularly which
they eat regularly in fast foods or restaurants. Leading to excessive calories stored as fat.
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
4. Sugar, White Flour, Caffeine and simple carbohydrates -Sugar raises (glucose) levels,
making your body produce insulin and changes your metabolic rate. The individuals who eat a
great deal of white flour and sugar items, stacked with void calories, will store more fat and
make it harder to burn. Caffeine likewise raises the insulin levels, hindering the fat consuming
cycle that begins in the first part of the day and eases back down for the rest of the day. Eating
basic sugar starches late in the day advances fat accumulation and glucose swings. Eating high
fiber whole foods as snack at late night can help keep up a consistent glucose level to give your
body sound rest.
5. Skipping Breakfast - “Breakfast is the most important meal of the day.” It is more important
than other meals. It is considered healthy in our body. It is proven that breakfast helps us lose
weight, and by skipping it can lead to obesity.
6. Not Drinking Enough Water - Water is pivotal for your brain cells and each organ in your
body (including your skin) so as to function properly. For your body to burn fat, it needs at
slightest eight glasses of pure water every day. Water does not only quench your thirst, it also
decrease hunger and remove toxins out. Fluids such as carbonated water and coffee really drain
water from our body. Drink water regularly- it makes your entire body feel good!
THE FOUR TYPES EATING HABITS
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
IMPROVING HEALTHY EATING HABITS
have a strong habits when it comes to eating. Some are not so good”(I always clean my plate”)
and some are good(“I always eat breakfast). Since most of our eating habits were established
during childhood, it is not too late to change or improve them. Having a drastic changes to
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
eating habits can lead to short term weight loss. However, it is neither good for your body nor a
good idea, and won’t be successful in the long run. Improving your eating habits permanently
needs a thoughtful approach in which you Reflect, Replace, and Reinforce.
● REFLECT on all of your specific eating habits, both bad and good; and,
your common triggers for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.
Reflect:
1. Create a list of your eating habits. Keep a food diary for a few days. Write down everything
you eat and the time of day you eat it. This will help you uncover your habits.
2. Highlight the habits on your list that may be leading you to overeat. Common eating habits
that can lead to weight gain are:
- Eating too fast
- Always cleaning your plate
- Eating when not hungry
- Eating while standing up (may lead to eating mindlessly or too quickly)
- Always eating dessert
- Skipping meals (or maybe just breakfast)
3. Look at the unhealthy eating habits you’ve highlighted. Be sure you’ve identified all the
triggers that cause you to engage in those habits. Identify a few you’d like to work on improving
first. Don’t forget to pat yourself on the back for the things you’re doing right. Maybe you
usually eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits!
Recognizing your successes will help encourage you to make more changes.
4. Create a list of “cues” by reviewing your food diary to become more aware of
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
when and where you’re “triggered” to eat for reasons other than hunger. Note how you are
typically feeling at those times. Often an environmental “cue”, or a particular emotional state, is
what encourages eating for non-hunger reasons.
5. Common triggers for eating when not hungry are:
- Opening up the cabinet and seeing your favourite snack food.
- Sitting at home watching television.
- Before or after a stressful meeting or situation at work.
- Coming home after work and having no idea what’s for dinner.
- Having someone offer you a dish they made “just for you!”
- Walking past a candy dish on the counter.
- Sitting in the break room beside the vending machine.
- Seeing a plate of doughnuts at the morning staff meeting.
- Swinging through your favorite drive-through every morning.
- Feeling bored or tired and thinking food might offer a pick-me-up.
6. Circle the “cues” on your list that you face on a daily or weekly basis. While the Thanksgiving
holiday may be a trigger to overeat, for now focus on cues you face more often. Eventually you
want a plan for as many eating cues as you can.
7. Ask yourself these questions for each “cue” you’ve circled:
- Is there anything I can do to avoid the cue or situation? This option works best for cues that
don’t involve others. For example, could you choose a different route to work to avoid stopping
at a fast food restaurant on the way? Is there another place in the break room where you can sit
so you’re not next to the vending machine?
- For things I can’t avoid, can I do something differently that would be healthier? Obviously, you
can’t avoid all situations that trigger your unhealthy eating habits, like staff meetings at
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or
beverages? Could you offer to take notes to distract your attention? Could you sit farther away
from the food so it won’t be as easy to grab something? Could you plan ahead and eat a healthy
snack before the meeting?
Replace:
●Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating
habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share
a lunch each week with a colleague, or have a neighbor over for dinner one night a week.
Another strategy is to put your fork down between bites. Also, minimize distractions, such as
watching the news while you eat. Such distractions keep you from paying attention to how
quickly and how much you’re eating.
● Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention
to whether your hunger is satisfied.
● Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an
emotion besides hunger. If you find yourself eating when you are experiencing an emotion
besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You
may find a quick walk or phone call with a friend helps you feel better.
●Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.
Reinforce:
Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It
doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit, stop as
quickly as possible and ask yourself: Why do I do this? When did I start doing this? What
changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a
whole day’s worth of healthy habits. You can do it! It just takes one day at a time!
FOOD PREFERENCES
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT
Bataan Heroes College
The main reason why people eat what they eat is simple: Because it's there. The reverse is also
true: You cannot eat what isn’t there. But behind the supply of food available to any given
individual, hides a mix of biological, psychological, social, cultural and historical influences.
Factors Affecting Food Preferences
Biology
Some of our taste preferences are innate and help us choose from a selection of thousands of
potential nutrients and toxins. Sweet is positively associated with fruit, for instance, while bitter
flavours are (initially) avoided as they may indicate the presence of toxins. The aversion to very
strong flavours – including bitter and sour – also seems innate. Our olfactory sense appears to
be programmed differently: The nose learns and deve lops mainly after birth.
Psychology
The experience of enjoying a certain type of food together increases the chance that we will
develop positive preferences for its flavour, or flavours similar to it.
Sociology
Sociological differences in food choices have a strongly demographic character. There are
visible differences based on age and gender within cultures, for instance.
Anthropology (culture)
You are what you eat, the cliché says. Anthropologists who wish to know what kind of food
people will choose will ask about their culture. Culture largely determines how people look at
food and eating patterns.
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PATHFit 1: Movement Competency Training
Imee Mariz P. Italia, LPT