PATHFit (Physical Activity Towards Health - Educ program designed to promote

and Fitness) optimum development of individual

physical, social, emotional, and
ORIENTATION mental thru total body movement in
the perf of properly selected
Professor: activities.
Mr. Harold Raven S. Dalangin, LPT Physical Fitness
Mexico, Pampanga - Capacity of body frameworks to
DHVSU Bachelor of Physical Education cooperate effectively to permit you
2018-2022 to be sound and perform daily
activities.
Course Code: Fitness
PATHFIT 122 - 1st Year, 2nd Sem, 2 units, - Condition in which an individual has
2hrs/week enough energy to avoid fatigue and
enjoy life.
Course Title: Health Related Components
Exercise-based Fitness Activities - The ability to become and stay
physically healthy
Course Description: - Promote optimum health and
● Experiences a variety of exercises to prevent disease and problems assoc
maintain and enhance with inactivity
cardiorespiratory and 1. BODY COMPOSITION
musculoskeletal fitness. - Ratio of fat mass too fat-free mass
● Includes speed and agility training - BMI = Weight / height
w/ a focus on body coordination and 2. CARDIORESPIRATORY ENDURANCE
balance. - Aka cardiovascular endurance /
● Evaluate their Physical Activity (PA) aerobic fitness
and eating patterns to monitor - Ability of body to efficiently and
progress and achievement of effectively intake oxygen and deliver
personal fitness and dietary goals. throughout the body.
- Ex: Running, Swimming, Skating,
ABCDE’s Rules: Biking
● Always wear your PE Uniform 3. FLEXIBILITY
● Be on time and Be respectful - Ability of joints to move thru
● Comments and suggestions are unrestricted range of motion.
welcome - Can affect balance, coordination,
● Do your tasks and Don’t complain and agility.
● Enjoy and have Fun in Every session - Maintaining / improving this can
reduce injury and improve athletic
LESSON 1: Fitness Concepts and perf
Assessments - Ex: Yoga (Dynamic Stretching)
4. MUSCULAR ENDURANCE
Physical Education
 - Ability of a particular muscle group - Distance traveled per unit of time
to exert force continuously and
repetitively over time. PHASES OF EXERCISE
- Ex: Plank, Long distance biking, Push A. TRADITIONAL EXERCISE PHASE
ups, Wall sit, Lunges Warm-up – Conditioning – Cool-
5. MUSCULAR STRENGTH down
- Amount of force a particular muscle
group can produce in one, all-out B. EVOLVING EXERCISE PHASES
effort. Warm-up – Conditioning – Cool-
- Ability to move and lift objects down – Stretching
- Ex: Weightlifting, Band resistance
exercises C. MODERN EXERCISE PHASES
Warm-up – Dynamic Stretching –
Skill Related Components Conditioning – Cool-down – Static
- Ability to perform during games and Stretching
sports
- Aka performance fitness LESSON 2: Fundamental Concepts of
1. AGILITY Exercise as a Physical Activity
- Ability to move quickly and easily
change direction PHASES OF EXERCISE
- Ex: Agility ladder, Cone drills 1. Warm-up - allows your body to
2. BALANCE adjust gradually and increase body
- State of the equilibrium temperature, heart rate and range of
- Ability of body position to remain motion to protect against injury and
upright muscle soreness.
- Being able to adjust your position as 2. Main Exercise - most intense part of
your center of gravity changes workout where you perf main
during movement act/exercise. It’s designed to
3. COORDINATION challenge your body and push you
- Ability to execute smooth, accurate, to your limits.
controlled motor responses. 3. Cool-down - just as important as
- Hand-eye or Foot-eye coordination warm-up. Involves slowly bringing
4. POWER your heart rate and breathing back to
- Combines speed and strength normal. Involves light aerobic acts
- Ability to exert maximal force in like walking.
short time as possible
- Ex: Squat Jumps , Medicine Ball Static stretching - extending specific
Slams muscles and holding position.
5. REACTION TIME Dynamic stretching - involves moving rather
- How quickly you can respond to an than holding position.
external stimulus ANATOMICAL TERMS OF MOVEMENT
- Mind and body connection - Used to describe actions of muscles
6. SPEED upon skeletons.
 2. Strength - can make a huge
Flexion - decrease the angle between 2 difference in your ability to carry out
body part (folding your arms) daily tasks. Can reduce your risk of
Extension - increase the angle between 2 weak bones and slouching
body part (extending your arms) 3. Flexibility - stretch your muscles and
Abduction - movement away from midline help your body stay limber. Improve
(arms sideward) range of motion, posture, ability to
Adduction - movement toward the midline breathe deeply, and circulation
(hip squeezing legs together) 4. Balance - help older adults to stay
Medial Rotation - rotational movement independent.
toward the midline. Aka internal rotation.
Lateral Rotation - rotational movement 7 PRINCIPLES OF EXERCISE
away from midline 1. Individuality - everyone is diff and
Elevation - movement in superior / upward responds diff to training. This is
direction (shrugging) based on combi of factors like
Depression - movement in inferior / genetic ability…
downward direction (slouching) 2. Specificity - improving ability in
Pronation - arms forward, palm down sport is very specific. If you wanna
(plank) improve on something, do it often.
Supination - arms forward, palm up (sit-ups) 3. Progression - short, medium and
Dorsiflexion - flexion at ankle, foot points long-term development of an athlete.
superiorly Has a close relation of overload.
Plantarflexion - extension at ankle, foot Overload - stress of single session.
points inferior (ballet) 4. Overload - to exert itself beyond the
Opposition - touching pad of any of fingers normal stress levels
w/ thumb of same hand (holding smthng)
Reposition - separating thumb to bad FITT PRINCIPLE
(letting go)
Circumduction - conical movement of limb ● Frequency - how often (3-
from joint 5x/week)
Protraction - describe anterolateral ● Intensity - how hard (heart
movement of scapula (moving forwards rate)
and out) ● Time - length of PA (minutes)
Retraction - refers to posteromedial ● Type - what type of PA
movement of the scapula (moving (strength, endurance)
backwards and in)
5. Adaptation - results in improved
4 MOST IMPORTANT TYPES OF EXERCISE efficiency, less effort and less
muscle breakdown
1. Endurance - keep heart, lungs, and 6. Recovery - the more you train the
circulatory system healthy while more sleep your body needs.
improving total fitness
 7. Reversibility - discontinuation of a
particular exercise you will lose the
ability to complete it.

RICE Treatment for Acute Musculoskeletal

Injury

1. Rest and protect the injured or sore

area.
2. Ice or a cold pack used as soon as
possible.
3. Compression, or wrapping the
injured or sore area with an elastic
bandage.
4. Elevation (propping up) the injured
or sore area.