PATHFIT 2 EMOTIONAL WELLNESS

EXERCISE-BASED FITNESS ACTIVITIES  This dimension is about understanding your

feelings, coping with problems and stress
MODULE 1: PHYSICAL FITNESS AND effectively.
ENVIRONMENTAL WELLNESS
WELLNESS
 This dimension helps us to live in harmony
with our surroundings by doing something to
PHYSICAL FITNESS preserve it.
 It refers to your body systems’ capacity to
function effectively together to allow you to FINANCIAL WELLNESS
be healthy and perform daily living activities.  This relates to the process of learning how to
Being physically fit means completing handle your financial expense effectively.
everyday tasks with the minimum possible
effort. INTELLECTUAL WELLNESS
 This involves keeping an open mind as you
DUFFY (2017) OBSERVES THAT WHEN come across new ideas and improving your
YOU ARE FIT, YOU HAVE: knowledge further.
1. Energy to do what is important to you and
to be more productive. OCCUPATIONAL WELLNESS
2. Stamina and a positive outlook to handle  This dimension of wellness encourages
the mental challenges and emotional ups personal fulfillment and enrichment of one’s
and downs of everyday life and deal with life through work.
stress.
3. Reduced risk for many health problems, PHYSICAL WELLNESS
such as heart disease, cancer, diabetes  This relates to keeping a safe body and
and osteoporosis. finding treatment when appropriate.
4. The chance to look and feel your best.
5. Physical strength and endurance to SEXUAL WELLNESS
accomplish physical challenges.  This applies to the individual’s active
6. A better chance for a higher quality of life involvement in his or her life by discussing
and perhaps a longer life, too. the various issues surrounding sexuality and
sexual health.
DEFINING WELLNESS
SOCIAL WELLNESS
• Wellness is the act of consistently
 refers to the relationships we have and how
practicing healthy habits to achieve better
we interact with others.
physical and mental health results.

• According to the World Health SPIRITUAL WELLNESS

Organization, wellness is “a state of  This helps you to develop a set of spiritual
complete physical, mental, and social well- values that will help you achieve purpose and
being, and not merely the absence of meaning.
disease or infirmity.”
TRAINING CONCEPTS AND
• Similarly, the National Wellness METHODOLOGIES
Institute define wellness as “a conscious, SPECIFICITY
self-directed and evolving process of  The training must be customized to the needs
achieving full potential. of the sport in order to improve fitness in the
• Maintaining an optimal level of wellness is affected body parts.
utterly essential to a better quality of life.
OVERLOAD
 Only by training more than usual can fitness
be enhanced. You must exert consideration
DIMENSIONS OF WELLNESS effort.
1. Emotional Wellness
2. Environmental Wellness PROGRESSION
3. Financial Wellness  Start slowly and then gradually increase the
4. Intellectual Wellness amount of exercise you perform, while
5. Occupational Wellness maintaining overloading.
6. Physical Wellness
7. Sexual Wellness
8. Social Wellness
9. Spiritual Wellness
REVERSIBILITY
 Any adaptation that occur as a result of  Many recreational and physical activities
exercise will be reversed when you cease necessitate a good sense of balance.
training. You will lose fitness if you take a
break or do not workout frequently enough. PRINCIPLES USED IN BIOMECHAMICS

DYNAMICS
FITT PRINCIPLE  The study of moving systems that undergo
acceleration and deceleration.
FREQUENCY
 Decide how often you would like to train. KINEMATICS
 The study of motion patterns describes the
INTENSITY effect of forces on a system, including linear
 Choose how hard you want to work out. and angular variations in velocity through
time, position, displacement, speed and
TIME acceleration.
 Choose how long you will train.
KINETICS
TYPE  The study of what generates motion and the
 Choose which training techniques to employ. forces and duration at work.

MODULE 2: BIOMECHANICS AND BODY STATICS

MOVEMENTS  The study of systems at equilibrium, whether
at rest or moving at a constant velocity.
BIOMECHANICS
 It is the study and science of how biological OBJECTIVES OF BIOMECHANICS
organisms’ system and structures react to • The primary objective of biomechanics of
external forces and stimuli. sport and physical exercise is to increase
 It is the science of movement of a living performance in a particular sport or
body, including how muscles, bones, tendons, physical exercise.
and ligaments work together to produce • The secondary objective of biomechanics
movement. of sport and physical exercise is to make
recommendations for injury prevention
ELEMENTS OF BIOMECHANICS and rehabilitation.
1. Motion • In a broader sense, the objective of
2. Force biomechanics of sport and physical
3. Momentum exercise is to improve physical fitness.
4. Levers
5. Balance APPLICATION OF BIOMECHANICS
• Biomechanics is a rapidly expanding field
MOTION with numerous applications.
 The movement of a body or an object across • The study of movement is one of the most
space. Speed and acceleration are major important applications of biomechanics.
elements of motion. • Biomechanics can also be used to design
innovative medical treatments.
FORCE • The usage of orthotics and prosthetics is
 This is the push or pull that causes a person one example.
or an object to accelerate, decelerate, stop, • Orthotics are devices used to improve
or change of direction. body alignment, whereas prosthetics are
artificial limbs used to replace lost or
MOMENTUM broken limbs. Both gadgets are based on
 This is the product of a weight and its velocity biochemical principles.
when it is moved. • Biomechanics is also applied in the design
of sports equipment. It includes from
LEVERS shoes and clothing to sports equipment
 Our arms and legs function as levers; a lever like bats and ball.
has three parts: the resistance, arm, the • The purpose of biomechanics in this
fulcrum and the axis of rotation. situation is to design equipment that can
improve athlete performance while
reducing the risk of injury.

BALANCE FUNDAMENTAL BODY MOVEMENTS

 This refers to stability. The alignment of the • This are the foundations for physical
body’s center of gravity over the base of activities such as games, sports, and
support is a fundamental principle of balance. recreational activities. They are a
 collection of skills that involve various  Knowing how much space the body occupies
body parts but should NOT be confused and utilizing the body in physical space.
with sporting abilities.

TYPES OF FUNDAMENTAL BODY

MOVEMENTS

LOCOMOTOR MOVEMENTS DIRECTIONAL AWARENESS

 It refers to the body’s movements, where the  Understanding left and right, up and down, in
body travels from one location to another and out, top and bottom, and front and back.
point.
TEMPORAL AWARENESS
LOCOMOTOR MOVEMENTS  The construction of an internal time structure
 There are eight (8) major locomotor that identifies movement-time relationships.
movements. These are classified as either  JUMPING ROPE
even movements and uneven
movements. RELATIONSHIP AWARENESS
 Understanding with what the body makes
 EVEN MOVEMENTS movements, or with whom the body makes
These are made up of equal, unchanging actions. movements.
These movements include walking, running,
hopping, leaping and jumping. MOVEMENT STRATEGIES
• It refers to various approaches that will
 UNEVEN MOVEMENTS help you or your team successfully
It consist of unequal actions. They also achieve a movement outcome or goal.
sometimes incorporate alternating actions. These • It includes moving into physical space to
movements include skipping, galloping and receive a pass from a teammate or hitting
sliding. a ball away from opponents to make it
difficult to retrieve or return the ball.
FUNDAMENTAL MOVEMENT SKILLS
 These are set of skills that require the use of MOVEMENT PRINCIPLES
different body parts, such as feet, legs, • It provide a solid foundation for physical
shoulders, body, head, arms and hands. activities in any environment, with or
without any equipment.
FUNDAMENTAL MOVEMENT SKILLS CAN • They can be introduced in simple, age-
BE CATEGORIZED INTO THREE GROUPS: appropriate ways to help students improve
their movements’ efficiency and
BODY MANAGEMENT SKILLS effectiveness.
 It involves balancing, maintaining equilibrium
and postural control of the body in stillness BALANCE
and in motion such as rolling, stopping,  The capacity to sustain the body’s line of
stretching, bending, twisting, landing, gravity within the support base with minimal
climbing and turning. postural sway.

LOCOMOTOR SKILLS CENTERING

 It involves transporting the body in any  Your human body’s core, where all body
direction from one point to another such as movements emanate and hold you as you
walking, running, jumping, hopping, move together.
galloping, marching and skipping.
CENTER OF GRAVITY
OBJECT CONTROL SKILLS  The balance point or that point where all the
 It requires controlling implements and objects body’s weight is distributed across all sides.
such as balls, hoops, bats, and ribbons that POSTURE
involve the use of body parts, such as hands  The body’s presumed position either with
and feet. support during muscle activity or a
coordinated action by a group of muscles
MOVEMENT CONCEPTS working to maintain stability.

BODY AWARENESS GESTURE

 Learning a person’s body parts and  The use of the body to convey emotions and
understanding what the parts can do, and ideas through movement patterns as an
moving the parts. expressive instruments.

SPATIAL AWARENESS RHYTHM

 The pattern and emphasis of beats B. Curl-Ups Right foot on left knee – 8 counts
“elbow touch
BREATHING
 The use of inhalation and exhalation to give C. Curl-Up Left foot on right knee – 8 counts “
fluidity and harmony to a person’s movement elbow touch

D. Curl-Up squeeze leg across right elbow touch

MODULE 3: BRACING THE CORE right knee and left elbow touch left knee

E. Leg raise hand on back place on lower back

raise legs straight then move leg down without
foot touching the floor.

F. Leg raise with partner

G. G. Leg raise side - center –side

H. Modified Leg raise

I. Bicycle exercise.

Strong core muscles make it easier to do

Core exercises are an important part of a well- most physical activities
rounded fitness program. Some people may do a
sit-up and pushup now and then. But core Weak core muscles can leave you more prone to
exercises are often ignored. Still, it pays to get poor posture, lower back pain and muscle
your core muscles — the muscles around your injuries.
trunk, including your pelvis — in better shape.
Strengthening your core muscles may help back
CORE EXERCISES pain get better and lower the risk of falls.
 Core exercises improve your balance and
stability Core exercises can help you reach your fitness
 Your core is the central part of your body. It goals
includes your pelvis, lower back, hips and
stomach. The stomach muscles sometimes Core exercises are key to a well-rounded fitness
are called abs. program.
 Core exercises train the muscles in your core
to work in harmony. This leads to better
balance and steadiness, also called stability.
 Stability is important whether you're on the
playing field or doing regular activities. In
fact, most sports and other physical activities
depend on stable core muscles.
 Core exercises don't need equipment

MODULE 4
BRIDGE
 A bridge is another example of a classic core A. IMPORTANCE OF NUTRITION AND MEAL
exercise. To do a bridge, lie on your back with PLAN FOR FITNESS GOAL
your knees bent. Keep your back neutral, not  By following a balanced diet and
arched and not pressed into the floor. Avoid incorporating pre-and post-workout nutrition,
tilting your hips. Tighten the muscles in your individuals can maximize their performance,
stomach. Raise your hips off the floor until enhance muscle recovery, and improve
they line up with your knees and shoulders. overall body composition. It is also important
Hold for three deep breaths without breaking to consider the specific needs of different
your form fitness goals, as well as any weight
management objectives.
CORE EXERCISES CAN HELP TONE YOUR ABS
B. TYPES OF EXERCISES
A. Curl -Ups “head, shoulder and chest raise” -8  WARM-UP AND CONDITIONING
counts EXERCISES
 It is preparatory physical activities that are
considered low-intensity exercises. They are
done before performing any physical fitness
tests or exercises to prepare your body and
avoid muscle cramps and injuries.

1. Lunge with twist

2. Butt Kicks
3. High Knees
4. Skip with High Knees
5. Carioca
6. Frankenstein