Nutrition and Exercise

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Course Objectives
  • List and describe common nutrition principles for healthy living 
  • Describe the different physical fitness recommendations, methods, and how to set fitness goals  
  • Discuss physical and mental wellness and ways to improve and maintain it 
Course Content
Course Creator: Nichelle Volker RMA
Total CE Hours: 1 Credit Hour
Pace Course #: 586-2702-26

Key Terms: 
  • Dynamic Stretches 
  • Exercise 
  • Macronutrients 
  • Micronutrients 
  • Muscle Hypertrophy 
  • Physical Activity 
  • Plyometric Training 
  • Static Stretches 
 
Outline: 
  • Nutrition
    • Resources
      • MyPlate
      • The Linus Pauling Institute
      • Academy of Nutrition and Dietetics
    • Macronutrients 
      • Carbohydrates
        • Complex
        • Simple
      • Fats 
        • Monounsaturated
        • Polyunsaturated 
        • Saturated
        • Trans
      • Proteins
        • Complete
        • Incomplete
    • Choosing the right foods for your needs
    • Micronutrients 
      • Vitamins
      • Minerals
    • Hydration
  • Fitness
    • Achieving Fitness Goals
      • Gaining Muscle
      • Stamina and movement ease
      • Cardiovascular Endurance 
      • Examples
      • Frequency
      • Rest days
    • Muscular Strength Training
      • Body weight
      • Loaded
    • Plyometrics
      • Targeting Muscle Groups
      • Seeking assistance
      • Examples
    • ACSM set and rep recommendations
    • Home exercise routine example
    • Muscle Flexibility
      • ROM
      • Static
      • Dynamic
      • Injury Prevention
  • Sleep
    • Risks/side effects of inadequate sleep
      • Job performance
      • Mental health
      • Blood sugar regulation
      • Sleep Hygiene
      • 6 positive sleep hygiene habits
  • Physical Wellness
    • Routine healthcare
    • Cancer screening
    • Immunizations
    • Smoking Cessation
      • Third hand smoke exposure
    • Healthcare worker statistics and risks
  • Emotional Wellbeing 
    • Alcohol and drug abuse
    • Stress Management 
  • Personal Hygiene
    • Types 
    • Oral
    • Hand
    • Nail
    • Body
    • Routines and Tips
    • Habit building
      • Rewards
      • Investment
  • Conclusion

References:
 
  1. United States Department of Agriculture. MyPlate website. Available at: https://www.choosemyplate.gov/, Accessed June 8, 2018.
  2. Micronutrient Information Center. Oregon State University, Linus Pauling Institute Website Available at: http://lpi.oregonstate.edu/mic. Accessed June 8, 2018.
  3. Eat Right. Academy of Nutrition and Dietetics website. Available at: https://www.eatright.org/. Accessed June 8, 2018
  4. Nutrient Recommendations: Dietary Reference Intakes (DRI). National Institutes of Health: Office of Dietary Substances. U.S. Department of Health nd Human Services website. Available at: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx. Accessed: June 8, 2018
  5. Powell, J. (2025, February 26). How much water do you need? - The Nutrition Source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/water/
  6. Global Strategy on Diet, Physical Activity, and Health. World Health Organization Website. Available at http://www.who.int/dietphysicalactivity/pa/en/. Accessed May 30, 2018.
  7. American College of Sports Medicine. (2025, February 17). Physical Activity Guidelines - ACSM. ACSM. https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
  8. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
  9. Lindberg, S. (2023, May 19). Stretching: 9 benefits, plus safety tips and how to start. Healthline. https://www.healthline.com/health/benefits-of-stretching
  10. Walker, O. (2023, December 12). Plyometric training. Science for Sport. https://www.scienceforsport.com/plyometric-training-2/
  11. Salzman, A. (2024, July 29). Aquatic Plyometric training: safety and effectiveness. ATU Seminars. https://www.atuseminars.com/post/aquatic-plyometric-training-safety-and-effectiveness 
  12. Barnes, O. (2024, September 20). Your guide to targeting different muscle groups. Optimal Fitness Pros. Retrieved March 4, 2025, from https://optimalfitnesspros.com/your-guide-to-targeting-different-muscle-groups/
  13. Hashimashi, R. H. (2024, October 29). The top 10 muscular strength exercises for beginners. HM Fit Apprentice. https://hashimashi.com/10-muscular-strength-exercises/
  14. Limmer, D., & O'Keefe, M. (2012). Brady emergency care (12th ed.). Pearson Health Science.
  15. Carey, M. G., Al-Zaiti, S. S., Dean, G. E., et al. (2011). Sleep problems, depression, substance use, social bonding, and quality of life in professional firefighters. Journal of Occupational and Environmental Medicine, 53(8), 928–933. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3486736/
  16. Pacheco, D. (2023, October 26). Sleep and blood glucose levels. Sleep Foundation. https://www.sleepfoundation.org/physical-health/sleep-and-blood-glucose-levels
  17. Cleveland Clinic. (2024, September 9). Sleep hygiene: 7 tips for a better bedtime routine. https://health.clevelandclinic.org/sleep-hygiene
  18. Pollak, A. (2013). Nancy Caroline's emergency care in the streets. Jones & Bartlett Learning.
  19. Mayo Clinic. (n.d.). The dangers of thirdhand smoke. https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/expert-answers/third-hand-smoke/faq-20057791
  20. Nilan, K., McKeever, T. M., McNeill, A., Raw, M., & Murray, R. L. (2019). Prevalence of tobacco use in healthcare workers: A systematic review and meta-analysis. PLoS ONE, 14(7), e0220168. https://doi.org/10.1371/journal.pone.0220168
  21. American Heart Association. (2024, January 5). How smoking and nicotine damage your body. https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/how-smoking-and-nicotine-damage-your-body
  22. Adam, J., Marquardt, K., & Snider, S. (2025, February 21). 15 most stressful jobs for 2025. U.S. News & World Report. https://money.usnews.com/careers/articles/the-most-stressful-jobs
  23. Tariq, N., & Gupta, V. (2023, July 10). High-risk behaviors. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK560756/
  24. Medical News Today. (2020, May 20). Personal hygiene. https://www.medicalnewstoday.com/articles/personal-hygiene

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