• HEALTH - Is a state complete physical, metal, and social well-being and not merely the absence of disease of infirmity.

• LIFESTYLE - It is the interests, opinions, behaviors, and behavioral orientations of an individual, group or even culture.

  • Lifestyle is a combination of determining intangible or tangible factors.

• HEALTHY LIFESTYLE - Is a way of living that lowers the risk of being seriously ill or dying early.

• GOOD HEALTH - Is not just the absence of disease or illness, it is a state of complete physical, mental and social wellbeing.

• NUTRITION - The process of taking in food and using it for growth, metabolism, and repair.

CARBOHYDRATE - Made up of carbon, hydrogen, and oxygen known as starches and sugar.

• Main source of energy

• Supplies cells with glucose and glycogen

FATS - Also supplies the majority of energy of the body.

• Stored in a specialized cell called adipose tissue.

• Does not supply energy as fast as carbohydrates

Types of fat sources

• Saturated - Fats from animals, coconuts, and palm oil, are believed to be related to atherosclerosis and cardiovascular diseases and excessive amounts should be avoided.

• Unsaturated - Fats from plants and vegetables

• PROTEIN - Essential to the body for physical growth

  • Repair of body tissues

• VITAMINS - Essential to the body, as part of enzymes and coenzymes in the metabolism of carbohydrates and fats

  • Not a direct source of energy.

  • Involved in the formation of red blood cells and bones

TYPES OF VITAMINS

• Water soluble

• Fat soluble

  • Vitamin B – important for the release of energy from food

  • Vitamin A – for healthy eyes, protects against night blindness

  • Vitamin D – helps build calcium and phosphorus in the bones and assist in absorbing calcium

  • Vitamin E – better athletic performance specially in aerobic endurance

  • Vitamin K – important for the clotting and coagulation of the blood in cuts or any incisions in the skin

RISKS FACTORS RELATED TO LIFESTYLE DISEASES

• Family history of premature heart disease

• Cigarette smoking

• Alcohol use

• Physical inactivity

• Unhealthy diet

Common lifestyle diseases

High blood pressure - It is also known as hypertension. It may increase your risk of heart failure

1. High blood Cholesterol - This can lead to plaque in arteries which may also cause the risk of heart attack.

2. Diabetes - It means that you have too much glucose in your blood that may lead to serious health problem.

LIFE STYLE DISEASES - Are non-communicable diseases related to unhealthy lifestyle and unbalanced diet.

FOOD AND NUTRITION RESEARCH INSTITUTE-DOST:

• Urbanization

• Popularity of convenience food

• Decline of physical activities

• Increase in levels of smoking and stress

OVERWEIGHT AND OBESITY

• Are terms that refer to body weight that is greater than what is considered normal or healthy for a certain height.

• Overweight is generally due to extra body fat

• It may also be due to extra muscle, bones, or water. People who have obesity usually have too much body fat.

CAUSES OF OBESITY AND OVERWEIGHT

• Increased intake of energy-dense food that are high in fat and sugars.

• An increases in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

COMMON CONSEQEUNCES OF OVERWEIGHT AND OBESITY

1. Cardiovascular diseases

2. Diabetes

3. Musculoskeletal disorder (osteoarthritis) iv.

4. Some cancers (endo, breast, ovarian, prostate, liver, gallbladder, kidney, and colon.)

NUTRITIONAL PROBLEMS OF ADOLESCENT

• Malnutrition – any condition with a person nutrient is inadequate or unbalance.

• Underweight – a weight that is below the desirable body weight

• Overweight – a weight that is higher than the desirable body weight

EATING DISORDER - An emotional problem that leads to harmful changes in eating patterns

1. Anorexia Nervosa - Starving oneself

2. Bulimia - Stuffing oneself and trying to get right the food in the body right away

3. Binge-eating disorder - Person who frequently stuffs oneself with food that he/she cannot control eating too much food

• ACTIVE RECRATION - Are activities that are vigorous enough to get your heart to beat faster are forms of active recreating.

  • Leisure time physical activity undertaken outside o structures competition

• PHYSICAL ACTIVITY/EXERCISE:

  • Involve muscle contraction and improves physical fitness/health

  • Can improve your health and reduce the risk of developing several diseases.

BENEFITS OF EXERCISES:

• Improve body composition

• Improves blood circulation

• Relieves tension and stress

• Provide enjoyment and fun

• Improves strength and endurance

• Relieve insomnia

• Work become more easier

PARTS OF EXERCISE:

1. Stretching

2. Warm up

3. Workout /load

4. Cool down

PRINCIPLES OF EXERCISE

1. Specificity - Refers to the specific type of exercise

2. Overload - Refers to the amount of exercise needed to enhance fitness

3. Progression - Refers to the gradual increase of load

4. Frequency - Refers how often training should take

5. Intensity - Refers to challenging and difficult exercises

FITT PRINCIPLES AND REST

• Frequency – refers to the frequency of exercise undertaken or how often you exercise

• Intensity – refers to the intensity of exercises under taken.

• Time – refers to the time you spend exercising

• Type – refers to the type of exercise

• Rest – important because it is equal part of the process

YOGA

• The physical, mental and spiritual practice which originated in ancient India with a view to attain true peace of mind.

• One of the oldest forms of healing therapy

VINYASA YOGA

• Flowing movement linked with the breath

• Gives a cardiovascular workout

Types of Vinyasa yoga:

1. Mountain pose

2. Half lift

3. Forward fold

4. Child pose