LESSON 2: OVERVIEW OF PATHFIT 1

Question 1

is a system of classifying an individual according to the shape of the
body. It was developed by ________ during the 1940s and the 1950s. He noted that the physique of the
body may be categorized into three distinct types

Answer 1

Somatotype, or body type,

Sheldon

Question 2

________ is characterized as lean and small body build with a greater surface area to
mass ratio.

Bone size is relatively _____ with _______ and ____ muscle mass.

Answer 2

Ectomorph body type

small, slender limbs, low

Question 3

_________ has a relative predominance of muscles. The bones are usually _____ and
_______ limbs, thus contributing to ________ than the ectomorph body type.

Answer 3

Mesomorph body type

large, heavy with massive, greater weight

Question 4

_________ is characterized by a relative predominance of ____ roundness and ________ viscera. There is a ______percentage of body fat when compared to lean body mass.

Answer 4

Endomorph body type

soft , large digestive, greater

Question 5

______ are of special interest to fitness enthusiasts and athletes. It helps the individual
understand the extent of weight reduction or weight gain he/she expects to achieve given a well-defined exercise program. Among athletes, somatotype is highly _______ to excellent sports
performance depending on the type of sports event. For instance, it has been found that among track
and field athletes, the physical characteristics of those successful in the shot put differ from those
successful in marathons. This suggests that for one sports event, a specific body type may dictate one’s
superior performance over another. However, somebody’s type is not only limited to one particular
shape but can be a combination of two body types (e.g. ectomorph and mesomorph) for instance, a
high jumper athlete in athletics.

Answer 5

correlated

Question 6

It is necessary for an individual to consume more than _____ 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.

Answer 6

40

Question 7

_______ refers to the food intake, which is the key to any level of physical conditioning. It involves
the nutrients that get into the body through the regular three meals and snacks.

Answer 7

Nutrition

Question 8

___________ refers to the substance in food that provides structural or functional components or energy
to the body

Answer 8

Nutrient

Question 9

Macronutrients

Answer 9

1. Carbohydrates
2. Fats
3. Protein

Question 10

Micronutrients

Answer 10

1. Vitamins
2. Minerals

Question 11

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

Answer 11

Essential nutrient

Question 12

You are what you consume. That is why, if you want to be healthy, you must eat ______. The idea
of _________was presented to most adults during their earlier years in school and has served
as a guide for children to eat healthily. However, as you grew older and schedules became more hectic,
you gradually drifted away from what you were taught in primary about food.

Answer 12

healthy
“Go, Grow, Glow foods”

Question 13

_______, as the name implies, are foods that cause the body to “Go” or assist it in functioning more
efficiently and actively. They primarily focus on _____________. Go foods play an
important role in providing _____ to maintain healthy brain function as well as giving energy to different
systems in the body. Go foods are required by people who are constantly ______ or who spend the majority
of their energy on physical labor. Additionally, whether you are pregnant, breast-feeding, or have a child,
including more Go foods in your meals will help you perform more effectively every day.

Answer 13

Go foods
carbohydrate, sugar, and fat-rich foods
fuel
active

Question 14

Adults require ________ of carbs per day. To meet your daily carbohydrate requirements,
include the following foods in your diet:

• Rice, bread, pasta, oatmeal, and other grains sweet potato, potato, and other.
• Starchy vegetables, naturally sweet foods such as sugarcane, honey, and sweet
  corn.
• Good fats from coconut oil, avocado, and a variety of nuts.

Answer 14

255 to 325 grams

Question 15

Protein-rich diets called__________, aid in the body’s growth, strength, and health. ________ are necessary elements that your body gets from. ______ serve as the basis for making hormones,
enzymes, and antibodies in addition to repairing cells and tissues. Including more n your diet
can help your body develop stronger and healthier bones, muscles, teeth, and blood. Grow foods, or
protein-rich foods, are especially necessary for youngsters, pregnant and nursing mothers, the elderly, and
athletes. ________ not only make you taller and more energetic, but they also boost the health of your
brain by raising your attentiveness.

Dairy products such as milk, cheese, and yogurt
* Poultry, red meats, fish, and eggs
* Legumes such as peas, lentils, beans, and nuts

Answer 15

“grow foods”
Proteins
Proteins
Grow food

Question 16

________ are high in minerals and vitamins, which help the immune system fight viruses, infections,
and diseases more effectively. These vitamins and minerals also aid in the faster healing of wounds, the
repair of damaged cells, and the maintenance of glowing skin, shiny hair, bright eyes, and healthy nails.
You can get your daily dose of beneficial nutrients and minerals from a variety of colorful fruits and
vegetables. To reap the benefits of Glow foods, try a variety of fruits and vegetables every day, if feasible.

A. Mineral-rich glow foods:
▪ Dark leafy greens like spinach, kale, bok choy, and lettuce
▪ Shellfish such as oysters, mussels, scallops, and clams
▪ Avocado, banana, apple, orange, grapes, and kiwi
▪ Soymilk, soybeans, and mongo or mung sprouts
▪ Dairy products like milk and cheese
▪ Cashews and peanuts
▪ Fish and beef
▪ Whole grains
B. Vitamin-rich Glow foods:
* Colorful fruits like mango, oranges, papaya, pineapple, banana, berries, grapes,
pomegranate, grapefruit, pear, melon, tomato, and avocado
* Dark leafy vegetables like malunggay (moringa), kangkong (water spinach), savoy
spinach, and kale
* Poultry (chicken or turkey), lean cuts of beef and pork, and fish (salmon, tuna,
sardines, and mackerel)
* Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, and green beans
* Dairy products like low-fat or nonfat milk and cheese
* Whole-wheat grains, brown rice, quinoa, and barley
* Broccoli, cauliflower, and cabbage
* Beans, nuts, and seeds

Answer 16

Glow foods

Question 17

__________ The food eaten before exercise serves as the ___________ and will define one’s
performance. Eating a meal with plenty of carbohydrates _________ before exercising is ideal as it
increases the blood glucose and glycogen levels for energy. A moderate amount of _____ helps recovery
after exercise. The meal should be low in _______ so as not to have digestive or stomach problems.
A small snack ________ before doing vigorous exercises is ideal. If time is limited, it is
recommended to consume something _____. Food products with high content of simple sugars (i.e.,
glucose) consumed right before an exercise will rapidly supply the body with energy but it will also drop
significantly at the _______ of the session. Low levels of ________ during exercise will trigger early onset of
fatigue. Food products with high _______ has also been reported to upset the stomach during
exercise. An individual must change the timing of meals and snacks to discover which is most comfortable
to him/her once the exercise has started.

Answer 17

Before Exercise
energy source
three to four hours
protein
fat and fiber
one to two hours
lighter
middle
glucose
fructose content

Question 18

Proper food intake __________ increases endurance and performance, prevents
an individual from getting ______ easily, and gives _______ to the working muscles. The amount needed
depends on the duration of the exercise. It is advisable to eat a _________ of carbohydrates every hour for a
heavy exercise of more than ______. A ___________ is also recommended for easy digestion.
_________ of food should be taken at intervals instead of taking it all at once. ______ is also required
during exercise to avoid dehydration. Consume water every __________ and avoid waiting to get thirsty
before drinking.

Answer 18

During Exercise
tired
glucose
30-60g
one hour
sports drink or cereal bar
Small amounts
Water
15-30 minutes

Question 19

__________ It is very important to eat after exercise to reload the body’s glycogen supply. The
amount of food and time depends on the duration and intensity of the exercise and the schedule of the
next exercise session. After the exercise, it is ideal to eat within the first _________ with 1g of ________
for every 1kg of an individual’s weight. If a person weighs 50kg then he/she should take 50g of
carbohydrates. It is necessary to eat every hour within __________. If there are no plans of exercise for a day or
so, it is important to have a meal that has enough carbohydrate to replenish the glycogen stores. It must
also have protein since it is beneficial in building up and repairing muscle tissue

Answer 19

After Exercise
30 minutes
carbohydrate
4 hours

Question 20

Rest and sleep are very important in the repair and regeneration of tissues. While nutrition provides
the body to repair and rebuild tissues, these processes lakes place during rest and sleep. Having the proper
rest not just maintain your body, it also makes you feel yourself at best

Question 21

Experts recommend around _______ hours of sleep for grown-ups while an 8-hour sleep is enough
average sleep. Younger people need more sleep. Being able to have a sleep is not enough, it should be an
appropriate one.

Answer 21

7-9

Question 22

___________ is a diet that maintains or improves overall health. A _______ provides the body
with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate
fiber and food energy.

Answer 22

A healthy diet

Question 23

A diet that promises quick results with little effort easily earns and loses popularity shortly after
consumers realize it as just a _________. These kinds of diet are “fad,” as they come and go. Any
diet claiming instant results without exercise or reduction of calorie intake will not reduce body fat.

Answer 23

false advertisement

Question 24

Here are guidelines for safe and nutritious diet:
* Eat food that are ____ in calories but provides all required essential
* body nutrients such as _________
* Fat should be less than ______ of total calories with high complex carbohydrates
* Variety of food to suit tastes and avoid hunger between meals
* Compatible with lifestyle and readily available
* Diet should be lifelong and sustainable.

Answer 24

low
vitamins and minerals
30%

Question 25

is a unit of measurement for energy or the amount of energy released when your body
breaks down (digests and absorbs) food.

Answer 25

Calories

Question 26

The _______ calories a food has, the more energy it can provide to
your body. When you eat more calories than you need, your body stores the extra calories as _________

Answer 26

more
body fat.

Question 27

It represents the total number of calories an individual burns in a day, taking into account their basal
metabolic rate (BMR) and physical activity level.

Answer 27

Total Daily Energy Expenditure (TDEE)

Question 28

_________ (How often you do the activity each week)
how often a person performs the targeted health-related physical activity. For
each component of health-related fitness, a safe frequency is ___________ a week.

Answer 28

three to five times

Question 29

is how hard a person exercises during a physical activity period, can be
measured in different ways, depending on the related health-related component. For example,
monitoring heart rate is one way to gauge intensity during aerobic endurance activities, but
gives no indication of intensity during flexibility activities

Answer 29

Intensity

Question 30

_______ is the length of the physical activity. As with the other aspects of the FITT principle, time
varies depending on the health-related fitness component targeted. For example, flexibility or
stretching may take 10-30 seconds for each stretch, while the minimum time for performing
aerobic activity is 20 minutes of continuous activity.

Answer 30

Time

Question 31

specificity, refers to the specific physical activity chosen to improve a component of
health-related fitness. For example, an individual wishing to increase arm strength must exercise
the triceps and biceps, while an individual wishing to increase aerobic endurance needs to jog,
run, swim or perform some other aerobically challenging activity.

Answer 31

Type