PE

NUTRITION: Definition, Concepts, Nutrients, Functions, best Sources and Approximate

Weights

It is necessary for an individual to consume more than 40 different nutrients in order to

maintain good health. Because no single food source contains all of these nutrients,
variety in one’s diet is essential. Eating wide variety of foods will help ensure adequate
intake of carbohydrates, fats, proteins, vitamins, and minerals.

Nutrition refers to the food intake, which is the key to any level of physical
conditioning.

Nutrient refers to the substance in food that provides structural or Functional

components or energy to the body.

Essential nutrient refers to the substance that must be obtained from the diet
because the body cannot make it in sufficient quantity to meet its needs.

The Food Groups

1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice, whole
grain, flour, potatoes, cereals and seeds belong to this group
2. Protein-rich foods. These are the building blocks of the body as they build and
repair body tissues.
3. Fat-rich foods. Fats are needed for body lubrication and insulation.
4. Vitamin and mineral-rich foods. These are body regulator of metabolic
processes.

A balance diet is made up of all the basic food groups so that the three meals (and
snacks) can provide sufficient nutrients needed by the growing and active body. The
quantity of food is considered in maintaining the weight of a student

According to Department of Health (DOH), there are six (6)essential nutrients that the
body needs to function properly.

1. Protein: meat, dairy, legumes, nuts, seafood and egg

2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds,
avocados and olives, meat and seafood
4. Vitamins: common vitamins include the water soluble B group vitamins and
vitamin C and the fat soluble vitamins A,D,E and K
a) Fruits and vegetables are generally good sources of Vitamin C and A and folic
acid (a B group vitamin).
b) Grains and cereals are generally good sources of the B group vitamins and
fiber.
c) Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins
A, D and E.
d) Milk and vegetable or soya bean oil are generally good sources of vitamin K,
which can also be synthesized by gut bacteria.
5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.):all foods contain some
form of minerals
A. Milk and dairy products are a good source of calcium and magnesium.
B. Red meat is a good source of iron and zinc.
C. Seafood and vegetables (depending on the soil in which they are produced)
are generally good sources of iodine.
6. Water: As a beverage and a component of many foods, especially vegetables and
fruits.

In many cases, water is the “forgotten nutrient.” Although water does not provide
energy to the body in the form of calories, it is a substance that is essential to the life.

THE HUMAN MOVEMENT

The Skeletal System
- It would have no shape and could not stand upright; vital organs would
be almost totally unprotected, and motor movement would be
impossible.

Bone, or osseous tissue, is a hard, dense connective tissue that forms most of the
adult skeleton, the support structure of the body.

The skeletal system is the body system composed of bones are cartilage and performs
the following critical functions for the hum body:

 Protects – Our delicate organs need protection:

A. The skull protects the brain.
B. The vertebral column protects the spinal cord.
C. The rib cage protects the heart and lungs.
 Supports – Our body needs a framework:
D. The skeleton gives shape to our-bodies.
E. It holds our vital organs in place.
F. It enables us to achieve a good posture.
 Moves - Our muscles use our bones to cause movement:
G. The skeleton provides attachment for the muscles.
H. The skeleton is jointed, which allows a wide range of
movement.
I. Different joints allow different types of movement.
 Produces blood - Red and white blood cells are produced in the bone marrow
of the ribs, humerus, vertebrae and femur.

Classification of Bones
 The 206 bones that compose the adult skeleton are divided into five categories
based on their shapes.

Their shapes and their functions are related such that each categorical shape of bone
has a distinct function.

A. Long Bones. It is a long bone that is cylindrical in shape, being longer than it is
wide. Long bones are found in the arms (humerus ulna, radius) and legs (femur,
tibia, fíbula), as well as in the finger (metacarpals, phalanges)and toes
(metatarsals, phalanges). We use them in the main movements of our body.
B. Short Bones. It is short bone that is cube-like in shape, being approximately equal
in length, width, and thickness. The only short bones in the human skeleton are in
the carpals of the wrists and the tarsals of the ankles.
C. Flat Bones. A flat bone is typically thin, it is also often curved. Examples include
the cranial (skull) bones, the scapulae (shoulder blades), the sternum
(breastbone), and the ribs.
D. Irregular Bones. It is an irregular bone that does not have any easily
characterized shape and therefore does not fit any other classification. These
bones tend to have more complex shapes, like the vertebrae that support the
spinal cord and protect it from compressive forces.
E. Sesamoid Bones. A sesamoid bone is a small, round bone that, as the name
suggests, is shaped like a sesame seed. These bones form in tendons (the sheaths
of tissue that connect bones to muscles) where a great deal of pressure is
generated in a joint. The patellae (singular = patella)are the only sesamoid bones
found in common with every person.

BONE CLASSIFICATION
1. Long Bone – Cylinder-like shape, longer than it is wide; Leverage
Ex. Femur, tibia, fibula, metatarsals, humerus, ulna, radius, metacarpals,
phalanges
2. Short - Cube-like shape, approximately equal in length, width and thickness;
Provide stability support, while allowing for some motion
Ex. Carpals, tarsals
3. Flat - Thin and curved; points of attachment for muscles, protectors of
internal organs
Ex. Sternum, ribs, scapulae, cranial bones
4. Irregular - Complex shape; Protect internal organs
Ex. Vertebrae, facial bones
5. Sesamoid - Small and round; embedded in tendons; Protect tendons from
compressive forces
Ex. Patellae

Ajoint, also called an articulation, is any place where adjacent bones or bone and
cartilage come together (articulate with each other) to form a connection.

There are two classification of joints: structurally and functionally.

 Structural classifications of joints take into account whether the adjacent
bones are strongly anchored to each other by fibrous connective tissue or
cartilage,
o Joint cavity – whether the adjacent bones articulate with each other
within a fluid-filled space
 Functional classifications describe the degree of movement available
between the bones, ranging from immobile, to slightly mobile, to freely
moveable joints.

Immovable joints. A formulation of two bones that have been fused together. Such
joints are capable of movement by muscular force.
Example, if a blow is struck on the head, the immovable joints of the cranium wil
permit slight movement.

Slightly Movable Joints. These joints are not firmly fixed as are immovable joints,
but the structure of bones and connective tissues in and around the joints restricts the
range of motion to only a few degrees.
Examples of slightly movable joints are those located in the spine. It is also found
between the sacrum and ilia, and at the front and back attachments of the ribs.

Free Movable Joints. These joints have a comparatively large of movement and are
of prime importance in motor performances. They are located in the upper and lower
extremities.
Examples of freely movable joints are the shoulder, elbow, wrist, hip, and knee
joints.

Joints and Sports

The demands of sport place severe stress on our joints. We must warm up thoroughly
before activity and we should cool down afterwards.

Joints can be injured as a result of impact, internal forces or a mixture of both.

Common examples include sprained ankle, torn knee ligaments and dislocated shoulder.

Planes of the Body

The sagittal plane is a vertical plane extending in an anteroposterior direction
dividing the body into right and left parts; effectively the forward and backward plane. A
sagittal plane is any plane parallel to the median plane.

The coronal (or frontal) plane is a vertical plane at right angles to the sagittal
plane that divides the body into anterior (front)are posterior (back) portions; effectively
the side movement plane.

The transverse (or horizontal) plane is a horizontal cross-section, dividing the

body into upper and lower sections, and lies at right angles to the other two planes;
effectively the rotational movement plane.

Kinds of Joint Movements

The following are descriptions of all the movements that occur in the body joints. The
descriptions are based on the assumption that the body is in the standard anatomical
position, that is, the erect position with the palms forward.

1. Flexion (bending) is movement of a segment of the body causing a decrease in

the angle at the point, such as bending the arm at the elbow or the leg at the
knee. The trunk and neck can flex forward.
2. Lateral Flexion is bending sideways, and it can occur to both the right and the
left. The trunk and neck can also flex sideways.
3. Horizontal Flexion is a body segment flexes through the horizontal plane. For
example, the arm moves through horizontal flexion at the shoulder joint in
throwing the discus or in the sidearm pitch
4. Dorsiflex (Dorsal Flex) is when the ankle is flexed, causing the top of the foot to
draw closer to the tibia.
5. Plantar Flexion (actually extension) is the opposite movement at the ankle.
6. Extension (Straightening) is movement in the opposite direction of flexion which
causes an increase in the angle at the joint, such as straightening the elbow or the
knee.
7. Horizontal Extension (Horizontal Abduction) occurs when the body segment
extends through the horizontal plane. In putting the shot, the opposite arms move
through the horizontal extension.
8. Hyperextension is extension of a body segment to a position beyond its
normal extended position, such as arching the back or extending the leg at the hip
beyond its vertical position. (Movement is limited by the strong anterior cruciate
ligament.)
9. Abduction is movement of a body segment in the lateral plane away from the
midline of the body, such as raising the leg or the arm sideways.
10. Adduction is movement of a body segment toward the midline, as moving
the arm from the outward horizontal position downward to the vertical position.
11. Rotation is movement of a segment around its own longitudinal axis. A
body segment may be rotated inward (medially) or outward (laterally). The scapula
may be rotated upward or downward and the spine may rotate to the right or the
left.
12. Pronation is rotation of the hand and forearm downward, resulting in a
“palm-down” position.
13. Supination is rotation of the hand and forearm upward, resulting in a
“palm-up” position.
14. Inversion is rotating of the foot turning the sole inward.
15. Eversion is rotation of the foot turning the sole outward.
16. Circumduction is a circular or cone-like movement of a body segment,
such as swinging the arm in a circular movement about the shoulder joint. The kind
of movement is also possible in the wrist took neck, hip, shoulder girdle, and ankle
joints.
17. Elevation is when the shoulder is lifted upward as in shrugging the
shoulders.
18. Depression is when lowering of the shoulder girdle
19. Protraction (abduction) is movement of the shoulder girdle away from
the midline of the body, resulting in broadening of the shoulder.
20. Retraction (adduction) is movement of the shoulder girdle toward the
midline of the body, resulting in narrowing of the shoulders. The clavicle is capable
of some rotation at the sternum and accompanies scapular upward and downward
rotation.

Skeletal System and Sports

The whole skeletal system (including bones, joints, ligaments, cartilage and tendons)
contribute to sports performance. Bones protect the body’s organs which may have
otherwise been damaged, due to contact and force which is involved in most sport. The
function of the skeleton in sport is also to provide rigidity and structure to the body, as
well as providing strength to the body.
The Muscular System
All our movements happen as a result of the shortening (contracting) and lengthening
(extending) of muscles. Our muscles can:

1. Enable us to move our body parts

2. Give us our own individual shape
3. Protect and keep in place our abdominal organs
4. Enable us to maintain a good posture
5. Help in the circulation of our blood
6. Generate body heat when they contract.
a. There are over 600 skeletal muscles in the body-150 in the head and
neck.

What are the types of muscle tissue?

Muscle is the tissue that allows us for active movement of our body or materials within
our body. There are three types of muscle tissue: skeletal muscle, cardiac muscle, and
smooth muscle. Most of our body’s skeletal muscle produces movement by acting on the
skeleton.

1. Skeletal or voluntary muscles work as we instruct them. They are under our
control. They make our bodies move. We use them for everyday and sporting
activities such as walking, running and jumping.
2. Smooth or involuntary muscles work automatically. They are not under our
conscious control. They work our internal organs such as the stomach, gut and
bladder.
3. Cardiac or heart muscle is a very special type of involuntary muscle. It is found
only in the heart. It contracts regularly, continuously and without tiring.

What are the main parts of our muscles?

Deltoid:
1. Move the arm in all directions at the shoulder.
Example:bowling in cricket.

Triceps:
1. Extends the forearm at the elbow
2. Extends the arm at the shoulder
Example: a smash in badminton

Hamstrings:
1. Extend the hip joint
2. Flex the knee joint
Example: drawing the leg back before kicking a ball

Trapezius:
1. Helps to control the shoulder girdle
Example: a player holding his head up in a rugby scrum Latissimus dorsi:

2. Adducts and extends the arm at the shoulder

Example: swimming the butterfly stroke
Gluteals:
1. Abduct and extend the hip joint
Example: stepping up during rock climbing

Biceps:
1. Flex the forearm at the elbow
Example: drawing a bow in archery

Abdominals:
1. Rotate and raise the trunk
2. Strengthen the abdominal wall
3. Help with breathing
Example: performing upward circles on the brain gymnastics

Pectorals:
1. Adduct the arm and shoulder
2. Used for deep breathing
Example: playing a forehand drive in tennis

Quadriceps:
1. Flex the hip joints
2. Extend the knee joint
Example: taking off in high jump

How do our muscles work?

Our muscles can work in different ways. There are three main types of muscular
contraction:
1. Isotonic and concentric
2. Isotonic and eccentric
3. Isometric

The term ‘muscle contraction’ refers to the development of tension within the
muscle. There are three main types:
1. In isometric or static contraction, the muscle develops tension with no change
in overall muscle length, as when holding a dumbbell stationary in a biceps curl.
2. In concentric contraction, the muscle shortens as tension is developed, as when
a dumbbell is raised in a biceps curl.
3. In eccentric contraction, the muscle develops tension while it lengthens, as in
the lowering movement in a biceps curl.

Both concentric and eccentric contractions can, theoretically, be at constant tension

(isotonic) or constant speed (isokinetic). However, most contractions normally involve
neither constant tension nor constant speed

Roles of Muscles
Our muscle can only contract or relax, and under normal conditions contraction results
only from a series of nerve impulses. Our muscle may contract fully or partially, with
maximum force or less. Our muscle may contract isometrically or isotonically, singly (in
rare instances) or as a member of a group. Because muscles can contract in these
different ways, they have the ability to act in different roles and to change quickly from
one role to another.

Agonist (primary mover). A muscle is a mover when its concentric concentration

contributes to the desired movement of a segment of the body.
For instance, in flexion at the elbow, the biceps brachii isa mover.

Antagonist. A muscle is antagonistic to a movement when it must relax to allow the

movement to occur. Antagonist muscles cause actions opposite those caused by the
agonist muscles.
For instance, in performing triceps extension exercise, the antagonist muscle is the
biceps.

Stabilizer (Fixator). In order for a segment of the body to move, the body part on
which the segment moves must possess the right amount of stability. For instance, when
the arm moves at the shoulder joint, the shoulder girdle must be held firm by the
contraction of certain muscles which are attached to tere are also 14 bones in the face
and six in the ear it.

Neutralizer. A muscle plays the role of neutralizer when it equalizes or nullifies one or
more actions of another muscle. To neutralize each other, two muscles must cause
opposite movements.

Our skeleton is divided into two parts: axial skeleton and the appendicular
skeleton.

1. Appendicular Skeleton
 Shoulder girdle
 Made up of two clavicles and two scapulas.
 Only linked by muscles to our vertebral column, this gives us great flexibility in our
arms and shoulder.
 Arms
 Humerus, radius and ulna
 There are eight carpal bones in the wrist
 Five metacarpal bones in the hand
 14 phalanges in each hand
 Hip girdle
 Made up of two halves, each formed by three bones, which are fused together on
each side

2. Axial Skeleton
 Skull
 Made up of 28 bones
 There are also 14 bones in the face and six in the ear
 Fused together in early childhood
 Protects the brain, eyes and ears
 Balance mechanisms found in the ears
 Sternum
 A large flat bone at the front of the ribcage
 Helps to make the ribs cage stronger
 Ribs
 Made up of 12 pairs joined to the vertebral column