Overview Physical Education Course for International Students. Educational book - E. A. Lubyshev

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and whole grains while reducing foods high in fat, salt, and sugar. By learning basic nutritional principles and incorporating them in a way that suits you, you can feel better, have more energy, and achieve optimal health.

      Incorporating balance, variety, and moderation into your eating habits is also crucial. Try to consume food from each food group daily, including vegetables and fruits, grain products, milk and alternatives, and meat and alternatives. Listen to your body, eat when you’re hungry, and stop when you’re full. Be open to trying new foods from each group and avoid overindulging in any one thing. Remember that all foods can be a part of a healthy diet if consumed in moderation, even sweets.

      Maintaining a healthy diet will help you maintain the proper balance of nutrients, minerals, and vitamins, and increase your energy levels. Healthy eating can also help you better manage stress and improve your overall well-being. It’s one of the best ways to prevent and manage many health conditions, such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer.

      It’s important to note that healthy eating is not a temporary diet but rather a lifestyle change that you can enjoy for the rest of your life. Diets are temporary and may leave you feeling hungry and preoccupied with food. Once you stop dieting, you may also overeat to compensate for what you missed. Instead, incorporating a healthy, balanced variety of foods into your diet is much more fulfilling, and coupled with physical activity, you’re more likely to achieve and maintain a healthy weight.

      Questions to discuss for Lecture 2

      – When it comes to healthy eating, what are some initial steps to take?

      – Are there any specific foods that you should limit or avoid for a healthier diet?

      – What are some key principles to keep in mind for maintaining a healthy diet?

      – How can you ensure that you are getting all the necessary nutrients in your diet?

      – In your opinion, how effective is healthy eating in preventing certain health issues?

      – What distinguishes healthy eating from dieting, and which approach is more sustainable for long-term health?

      Write an essay on assigned topics

      1. The main micronutrients in healthy food

      2. Junk food is the way to disease

      3. How to choose food carefully and smart?

      Sample essay for lecture 2

      Healthy eating is the foundation for a healthy and fulfilling life. It’s not just about what you eat, but also about how you eat. The journey to healthier eating habits starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains to your diet while cutting back on foods that contain excessive amounts of fat, salt, and sugar.

      In order to feel great, have more energy, and stay as healthy as possible, it’s important to learn some nutritional basics and apply them in a way that works best for you. A key part of this process is learning about balance, variety, and moderation. A balanced and healthy diet should include foods from all food groups, such as vegetables and fruits, grain products, milk and alternatives, meat and alternatives, and healthy fats. Listening to your body’s hunger cues and eating until you’re satisfied can also help you maintain a healthy diet.

      One important principle of healthy eating is variety. By choosing different foods within each food group, you can ensure that you’re getting all the nutrients your body needs. It’s also important not to have too much or too little of one thing, as all foods can be part of a healthy diet in moderation, even sweets.

      A healthy diet can help you get the right balance of vitamins, minerals, and other nutrients that your body needs to function properly. It can also help you feel your best, give you more energy, and help you handle stress better. Furthermore, it is one of the best ways to prevent and control many health problems, including heart disease, high blood pressure, type 2 diabetes, and some types of cancer.

      It’s important to note that healthy eating is not the same as being on a diet. Diets are often temporary and can leave you feeling hungry, deprived, and obsessing over food. A healthy and balanced variety of foods, on the other hand, is more satisfying and sustainable in the long term. Pairing a healthy diet with regular physical activity is more likely to help you achieve and maintain a healthy weight than dieting alone.

      So, in summary, healthy eating starts with making small changes to your diet and incorporating more fresh, nutrient-rich foods into your meals. A balanced and varied diet, in moderation, can help you stay healthy, prevent health problems, and give you the energy you need to live your best life.

      PHYSICAL FITNESS AND ITS BENEFITS

      Lecture 3. Motor activities for the better life

      Maintaining physical fitness is essential for leading a healthy and active lifestyle. Being physically fit means that you can meet the demands of daily life without feeling excessively tired or out of breath. Physical fitness can be divided into two categories: health-related and skill-related fitness. Health-related fitness comprises of four components: cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition. The skill-related fitness components include agility, balance, coordination, power, reaction time, and speed, and are vital for sports and athletic performance as well as overall wellness.

      Physical activity encompasses any activity that can improve or maintain physical fitness and general health. It can range from everyday activities such as walking or cycling to work or school, doing household chores, or gardening, to more vigorous activities like dancing, sports, and fitness training at the gym. Regular physical activity provides numerous health benefits and can help reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes.

      Aerobic activities are any activity that increases the heart and breathing rate. For significant health benefits, it is recommended to do at least 30 minutes of moderate-intensity physical activity most days of the week. This time can be accumulated in small increments, and the intensity should be enough to raise the heart rate and make you slightly sweaty. Examples of moderate-intensity physical activities include brisk walking, jogging, cycling, swimming, dancing, tennis, and badminton.

      Muscle-strengthening activities are essential for building and maintaining muscle strength and flexibility. Adults should aim to do a minimum of two sessions of muscle-strengthening activities per week, not on consecutive days. These activities can include carrying heavy shopping, gardening, pilates, yoga, or weight training exercises. A session should comprise a minimum of 8—10 exercises using the major muscle groups, and each exercise should be repeated 8—12 times with a weight that makes the muscle group tired before the completion of the set.

      Physical activity can not only improve physical health but also has positive effects on mental health and wellbeing. Regular physical activity can help reduce stress, improve self-esteem, and increase energy levels. Physical activity also provides an opportunity to socialize and interact with others.

      In summary, maintaining physical fitness through regular physical activity is vital for overall health and wellbeing. Health-related fitness and skill-related fitness can both be improved through regular physical activity, including aerobic and muscle-strengthening activities.

      Questions to discuss for Lecture 3

      – What are the two classifications of physical fitness and what do they encompass?

      – What are the four main components of health-related fitness and how do they contribute to overall fitness?

      – What are the six components of skill-related fitness and why are they important?

      – How would you

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