PE10-Q4 4b
PE10-Q4 4b
PE10-Q4 4b
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Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-
bystep as you discover and understand the lesson prepared for you.
SLM. This will tell you if you need to proceed on completing this module or if you
need to ask your facilitator or your teacher’s assistance for better understanding of
the lesson. At the end of each module, you need to answer the post-test to self-
check your learning. Answer keys are provided for each activity and test. We trust
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how they can
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests.
If you have any questions in using this SLM or any difficulty in answering the
Thank you.
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What I Need to Know
What I Know
PRE ASSESSMENT
Direction: Read the questions carefully and choose from the box the correct
answer. Write the correct answer in your PE notebook.
water macronutrients carbohydrates protein
micronutrients microminerals hydrogenation fiber
fats trace minerals water soluble vitamins lipids
1. Carbohydrates, proteins and fats are known as ___________
1. Vitamins and minerals are also known as _____________.
3.-4. These provide energy for daily activities during exercises, recreational activities,
and sports trainings even in cheerdancing.
5. The third kind of carbohydrates that the body cannot break down and absorb
which could be found in vegetables and fruits.
6. This is used to promote growth and normal body functions.
7. This changes the structure of fats to make it more stable but produces more
saturated fats.
8. These are vitamins which are not stored easily and can get flushed out with urine
when consumed in excess.
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9. These are needed in larger amounts than trace minerals in order to perform
specific roles in the body.
10. The most important nutrient required for all human beings for hydration.
What’s In
https://www.slideshare.net/ceygloria/nutriti
https://www.slideshare.net/ceygloria/nutriti
on-for-better-health-fitness on-for-better-health-fitness
https://www.pinterest.ph/pin/48512219108
9167627/ https://www.pinterest.ph/pin/788059634774788040/
Based on what you see above, what can you come up with?
Write 2-3 sentences about it. Do this in your PE notebook.
_____________________________________________________
_____________________________________________________
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What’s New
What is It
Too often, people associate nutrition with diet and with restriction and
unappealing options (note that the word diet, simply refers to what you eat, not a
particular weight loss plan). This reading presents a positive view of nutrition and
other suggestions for taking control of your diet to improve how you feel. By
providing your body with needed calories and nutrients, you will fully fuel your body
for physical activity and exercise, even for cheerdancing, if you are so inclined. Just
as a car needs quality fuel to run smoothly, your body needs a balance of nutrients
for optimal function.
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Determining Nutrient Needs
Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water.
The first three: carbohydrates, protein and fats – are found in larger (“macro”)
quantities in the body and thus referred to as macronutrients. Vitamins and minerals
which are found in smaller (“micro”) amounts are referred to as micronutrients.
Macronutrients
Macronutrients include carbohydrates, proteins and fats. Carbohydrates and fats
provide energy for daily activities and during exercise, recreational activity, sports
training and even in cheerdancing. Proteins on the other hand provide both energy
and raw materials for recovery and repair. All these three nutrient groups provide
slightly different numbers of calories per gram, as follows:
PROTEINS
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Proteins are made of small
units called amino acids, which are
considered the building blocks of the
body. Proteins promote muscle growth
and are required for many body
functions including assistance
with chemical reactions and
hormones.
Even though proteins can provide 4
calories per gram, you typically do not
use protein for energy unless you are
https://www.healio.com/news/primary- deficient in your intake of carbohydrates or
care/20200722/highprotein-diet-linked-to-lower-risk-for-death# fat.
This is so the proteins you consume
can be used to promote growth, normal body functions, as well as for recovery from
strenuous and long activities.
Proteins should account for about 10% to 15% of total calories of your local
intake. As with carbohydrate, a range is provided to account for differences in diet
and to suggest a safe upper limit. Depending on your total calorie intake, you may be
near the low or high end of this range. Your personal protein requirement is based on
your body weight; you should consume approximately 0.36 grams of protein for each
pound of body weight. Simply multiply your body weight in pounds by 0.36 to
determine approximately how many grams of protein you need to consume each
day.
FATS
Fats, also called lipids, are provided in the diet from such sources like animal
protein, butter, oils, nuts, and many refined products. Fats are often thought of as
bad, a myth perpetuated by the many fat-free products flooding store shelves.
However, fats are needed in appropriate amounts for normal body functions. For
example, lipids are the main component of each cell in your body. In addition, fat is
the major source of energy, especially when you are at rest or performing low to
moderate intensity physical activity. Excessive consumption of fat is unhealthy, but
concerns also arise when fat intake is too low. A balanced approach to fat intake will
provide the necessary amount of fat for optimal health.
Fats are present in a number of forms, including saturated fats, monounsaturated
fats, and polyunsaturated fats. These designations have to do with the chemical
structure of the fat. Trans fat are naturally found in some animal products (mainly
meat and dairy products), but also are a result of a manufacturing process called
hydrogenation. Hydrogenation changes the structure of fat to make it more stable
but as a result produces more saturated fats (which are solid at room temperature).
Food companies hydrogenate fat to increase the shelf life of the product, to make it
taste more like butter, and to save money because it is less expensive to
hydrogenate oil than it is to use butter.
In general, health concerns result from consuming too much saturated and trans-fat.
Trans-fat have been shown to increase the bad cholesterol in blood (low density
lipoprotein cholesterol, or LDL-C), even more so than saturated fats.
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Sources of trans fat include animal products, margarine, and snack foods. The good
news is that because of health concerns, the food industry is reformulating many
products to remove or at least reduce the amount of trans fat. Many restaurants are
required to list the amount of trans fat in their products. Although some products
have labels that state they are “trans fat-free,” this means they contain no more than
0.5% trans fat. Saturated fats are found in products such as butter, cheese, meat,
palm oil, and whole milk. Because of the increased risk associated with saturated
fats, less than 10% of your calories should come from saturated fat, with an even
better target of 7%. Trans fats should also be limited to as little as possible. Because
of the focus on saturated fats and trans fat, the nutrition labels on food products
today include total fat as well as the amount of saturated and trans fats.
Monosaturated fats, such as olive oil, canola oil, avocado, walnuts, and flaxseeds,
have been shown to be protective against many diseases including Type 2 diabetes.
That is not to say that you can consume as much monounsaturated fat as you want;
however, selecting monounsaturated fats instead of saturated fats may lead to better
health (e.g., healthier blood cholesterol levels).
Fish oil supplements may also be warranted (consult with your health care provider
to see if this is appropriate for you). Although not typically a fat, cholesterol is in the
lipid family and is found in animal products. Your body needs a certain amount of
cholesterol, and thus, even if your diet contained none, the liver would produce what
your body needs. The problem arises when cholesterol levels in the blood become
too high. Total blood cholesterol levels, as well as LDL-C levels, are definite
predictors of heart disease. Although you consume cholesterol in your diet, a major
factor influencing your blood cholesterol is the amount of saturated and trans fat you
consume. Thus, limiting saturated fat intake to no more than 10% of your calories is
highly recommended (no more than 7% is even better) as well as keeping your
consumption of cholesterol to less than 300 milligrams per day.
Some of the food groups that contribute heavily to saturated fat intake are cheese,
beef, milk products, frozen desserts, snack food (e. g. cookies, cakes, doughnuts,
and potato chips), butter, salad dressings, and eggs. Making small changes in the
food you select could result in meaningful decreases in saturated fat and calories
you consume.
MICRONUTRIENTS
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the scope of this reading to discuss all the vitamins in detail; however, below is a list
of
the major vitamins and minerals, including common sources as well as concerns with
consuming too much or too little:
Water-Soluble Vitamins
Most vitamins dissolve in water are therefore known as
watersoluble. They’re not easily stored in your body and get
flushed out with urine when consumed in excess.
While each water-soluble vitamin has a unique role, their functions are
related.
For example, most B vitamins act as coenzymes that help
trigger important chemical reactions. A lot of these reactions are
necessary for energy production.
The water-soluble vitamins — with some of their functions — are:
Vitamin B1 (thiamine): Helps convert nutrients into energy (7).
Vitamin B2 (riboflavin): Necessary for energy production, cell
function and fat metabolism (8).
Vitamin B3 (niacin): Drives the production of energy from food (9,
10).
Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis
(11).
Vitamin B6 (pyridoxine): Helps your body release sugar from
stored carbohydrates for energy and create red blood cells
(12).
Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino
acids and glucose (13).
Vitamin B9 (folate): Important for proper cell division (14).
Vitamin B12 (cobalamin): Necessary for red blood cell formation
and proper nervous system and brain function (15).
Vitamin C (ascorbic acid): Required for the creation of
neurotransmitters and collagen, the main protein in your skin
(16).
As you can see, water-soluble vitamins play an important role in
producing energy but also have several other functions.
Since these vitamins are not stored in your body, it’s important to
get enough of them from food.
Fat-Soluble Vitamins
Fat-soluble vitamins do not dissolve in water.
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They’re best absorbed when consumed alongside a source of
fat. After consumption, fat-soluble vitamins are stored in your
liver and fatty tissues for future use.
Macrominerals
Macrominerals are needed in larger amounts than trace minerals in
order to perform their specific roles in your body.
Trace Minerals
Trace minerals are needed in smaller amounts than macrominerals but
still enable important functions in your body.
WATER
Water is a required nutrient for all human beings. Water is important for hydration,
however, it may be valuable for disease prevention as well. For example,
researchers have found a relationship between water intake and reduction of
gallstones and kidney stones as well as between water intake and colon cancer.
Similarly, maintaining a sufficient intake of water while flying may help reduce the risk
of blood clots.
After having a comprehensive reading on nutrition, questions are prepared for you to
answer. Copy the questions and write your answers in your PE notebook.
1. What are the factors that contribute to any of the following which you may
have experienced when you did your cheerdance routine? Choose one from the five
(5) experiences below and give your assumptions:
• dizziness
• heart rate reaching beyond the range
• difficulty in executing the cheerdance combinations
• inability to cope with the intensity of the cheerdance routine
• cannot carry own weight or swiftly execute the combinations in the
cheedance routine
2. How can the information gathered on nutrition, through the given reading, help
you perform better in your cheerdance activities?
What is It
Contemporary dance is a class of dance execution that created during the mid20th
century and has since developed to become one of the predominant types for
officially prepared artists all throughout the world, with especially solid prevalence in
the U.S. and Europe.
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Unlike any customary types of dance, contemporary is viewed as to some
degree unbound by much inflexibility and rules. The artists of this classification can
change a presentation in view of their own understandings. This is accomplished
through focusing on specific procedures, for example, zeroing in on solid artful dance
impacted leg developments, fall and recuperation, floor work and further
improvisational components. More regularly than not, contemporary dance is
performed shoeless to take into account greater smoothness in development and
association with the dance surface.
What’s More
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The following illustrations will somehow give us the overview of how contemporary
dance is done.
The following links will help you explore the world of contemporary dance. Please do
watch these links.
https://www.youtube.com/watch?v=KDgA2sxQIn8 https://www.youtube.com/watch?
v=_h9zMt6dy3M https://www.youtube.com/watch?v=Ha-A0eJca4Q
https://www.youtube.com/watch?v=zSgkuqaZJfo https://www.youtube.com/watch?
v=3HFkW3w6ZAk https://www.youtube.com/watch?v=DgjJju5L7gQ
Active recreational activities always have to be fun and enjoyable. Dance is one
accessible form of recreation that answers this call. With this form of dance, you will
enhance your way of controlling emotions and discipline. Thus, make the body
physical healthy and relax.
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What I Have Learned
What I Can Do
Alternative Output:
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Assessment
Read the questions below and answer what is being asked. Write your answer in
your PE notebook.
1. Carbohydrates, proteins and fats are known as. ___________
2. Vitamins and minerals are also known as _____________.
3.-4. These provide energy for daily activities during exercises, recreational activities,
and sports trainings even in cheerdancing.
5. The third kind of carbohydrates that the body cannot break down and absorb
which could be found in vegetables and fruits.
6. This is used to promote growth and normal body functions.
7. This changes the structure of fats to make it more stable but produces more
saturated fats.
8. These are vitamins which are not stored easily and can get flushed out with urine
when consumed in excess.
9. These are needed in larger amounts than trace minerals in order to perform
specific roles in the body.
10. The most important nutrient required for all human beings for hydration.
Additional Activity
References
Callo, L. et al. 2015. Physical Education and Health Learner's Material. Pasig City: Vibal Group, Inc.
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