PATHFit 2: Movement and Fitness

• PATHFit 2 builds on previously established motor skills using core training
• The program offers varied exercises to help maintain and improve fitness of the cardiorespiratory and musculoskeletal systems
• Core stability, muscle strength, endurance, and power are all enhanced
• Speed, agility, body coordination, and balance are improved with training, as well as fitness and overall wellness concepts, exercise and healthy eating habits
• Learners enhance their fitness through goal setting, exercise principles, and movement competencies, adapting them to independent physical activity
• Progress is monitored through periodic evaluations of physical activity and eating patterns tied to fitness and dietary goals

Significance of Movement

• Movement is essential for healthy joints, strong bones, physical strength, and good circulation, including cardiovascular function
• Movement aids coordination, reflex reactivity, learning skills, concentration, and mental well-being
• A sedentary lifestyle leads to deterioration and is linked to 35 diseases/conditions: back pain, obesity, cardiovascular issues, hypertension, cancer and depression
• Australia and Canada have classified excessive sitting as a major health concern

Posture

• Correct posture involves maintaining the spine in a neutral position, neither overly rounded forward nor arched back

Proper Attire for Physical Education Classes

• Required: sport shoes with socks, sport shorts, or warm, long sport pants in colder weather, sport t-shirts, and warmer long-sleeved shirts in colder weather
• Jewelry and other items that might cause accidents are banned, and long hair must be tied back securely.

Hydration

• Replacing fluids lost during exercise through sweat is vital, and water is the optimal choice
• Dehydration impairs both mental and physical performance
• Signs of dehydration include dark urine and reduced sweating

Adequate Fluid Intake

• Maintain concentration, improve endurance, prevent heart rate and temperature elevations

Hydration Needs

• Vary based on climate, health, clothing, and exercise intensity/duration
• More fluids are needed for heavy sweating, medical conditions (diabetes, heart disease), diuretics or larger bodies
• Hydration needs are impacted by fitness level, vigorous activity, and hot/humid conditions
• Thirst is not a reliable indicator
• Pale, clear urine indicates good hydration, while dark urine signifies a need for more fluids
• Lack of sweating during intense activity may signify dehydration and potential heat exhaustion

Dehydration Warning Signs

• Headaches
• Fatigue
• Mood swings
• Slow reflexes
• Dry nasal passages
• Dry/cracked lips
• Dark urine
• Muscle cramps
• Weakness
• Confusion
• Hallucinations

Rehydration

• Physical and mental performance will suffer if one does not rehydrate
• A fluid loss of approximately 2% of body mass can noticeably reduce performance and an equal loss to 1.4kg in a 70kg person

Fluids to Avoid During Exercise

• Cordial, soft drinks, and juices are discouraged during exercise due to high carbohydrate and low sodium levels
• Caffeinated drinks should also be avoided due to their diuretic effects

Blisters

• Blisters result from skin reactions, friction, health conditions, or infections causing pain and discomfort, however they usually subside
• Blisters are also called vesicles, it is simply a raised portion of the skin that is filled with fluid typically due to friction

Causes of Blisters

• Friction from prolonged rubbing, often on hands and feet, is temporary
• Contact dermatitis from allergens like poison ivy or latex can cause red, inflamed, blistering skin
• Burns can cause blistering when severe enough from heat, chemicals, or sunburn
• Allergic eczema and dyshidrotic eczema, result in skin blistering, with cause being mostly unknown
• Frostbite can cause blisters on exposed skin during extreme cold for prolonged times
• Infections - impetigo or chickenpox can cause blisters

Treatment of Blisters

• Most heal independently
• Protecting a blister with bandages is recommended
• Puncturing should be avoided unless the pain is severe to avoid infection

Prevention of Friction Blisters

• Wear comfortable, well-fitting shoes
• Use thick socks for long periods of walking
• Use bandage on skin that has a blister forming

Delayed Onset Muscle Soreness (DOMS)

• DOMS manifests 1-2 days following workouts, not during exercise
• Acute muscle soreness causes pain that will vanish shortly after stopping exercising.

DOMS Symptoms

• Muscle tenderness
• Limited range of motion to pain and stiffness
• Swelling
• Muscle fatigue
• Short-term strength loss

DOMS Causes

• Microscopic muscle fiber tears
• Inflammation

High-Intensity Exercise

• Commonly triggers DOMS, especially eccentric exercises

DOMS Prevention Tips

• Hydrate beforehand, especially in hot and humid temperatures
• 5-10 minute warm ups consisting of dynamic stretching only
• 20-minute cool downs consisting of low-intensity cycling and static stretching
• Slowly up the intensity and don't go to the next level without acclimatization

Sprains and Strains

• Strains involve injury to the muscle or joining band of tissue to the bone
• Sprains involve the bands of tissue that connect two bones together
• Mild strains can be addressed at home by resting, icing, with compression and elevation, however more serve tears can require surgery
• Ankle joints are the most common location
• Muscles being pulled is when strains commonly occur in the lower back and in the back of the thigh (hamstrings)

Risk Factors for Strains

• Playing contact sports increases the risk Legs/ankles - jumping sports are tough on the achilles tendon
• Hands - sports that require gripping
• Elbows - throwing sports and racquet sports

Prevention of Sprains

• Stretching and strengthening exercises to help you be prepared to play rather than getting in shape by playing
• Athletes with demanding jobs such as labor can benefit from regular stretching to help prevent injuries
• A sprain or strain is caused by overextension occurring when exercising or playing sports or even doing everyday activities

Muscle cramps

• A charley horse is the unexpected muscle tightness that can be very painful
• They are mostly harmless, but can happen due to not enough blood flow, nerve expression, or not enough minerals

Risk Factors for Muscle Cramps

• Older people are more likely to experience muscle cramps and not being in shape also can cause muscles to tire easily
• Extreme sweating can cause muscle cramps
• Medical conditions such as diabetes as well as pregnancy
• Muscle cramps can be prevented by stretching, drinking liquids, and maintaining weight

Stress Fractures

• Usually overuse injuries that involve physical activity that is too much for the bone's ability to recover
• Develop slowly over time, starting as bone bruises that turn into small cracks of bones
• Playing sports or physical labor are common

Types of Stress Fractures (most likely to affect weight-bearing bones...)

• Lower leg (tibia and fibula)
• Foot (metatarsals)
• Heel (calcaneus)
• Lower back (lumbar spine)
• Hips and wrists

Causes of Stress Fractures

• Training hard and not resting and starting new activities without training properly - increasing exercise and changing surfaces is also dangerous
• Doing too much physical labor without preparation
• Being a young athlete who specializes in one sport
• Can start as inflammation and progress quickly
• Athletes who do lower body sports like running, basketball, and gymnastics are more susceptible

Dislocations

• Separations of two joints from bones meeting can be painful
• Most occur often in fingers and shoulders: can occur in elbows, knees, and hips
• Happen when a bone slips out of a joint due to force on a ligament
• Usually a impact like a injury
• Shoulder and finger dislocations are most common
• Medically called a luxation due to separation and referred to as subluxation
• Sudden trauma is often associated with an impact or fall
• Apply soft split to help ease blood vessel discomforts

What to do During Dislocations?

• Soft splinting has padded material that help to secure the injury such as sling, pillow and swathe splints
• Static helps your body part be still. Static progressive may not let you move, but it is adjustable
• Dynamic helps you move, but only a specific amount

Musculoskeletal and Resistance Training - Introduction

Musculoskeletal Fitness and Resistance Training

• The lessons will cover musculoskeletal and resistance training and the benefits of resistance training in order to identify basic terminologies
• Musculoskeletal fitness is the integrated function of muscle strength, muscle endurance, and muscle power and regular exercise can help reduce these symptoms.

Components of Musculoskeletal fitness are Strength and How Muscles Generate Force

• Endurance as performing as much repetitions
• Muscular power from strength and speed
• Resistance Training that will cause muscles to contract to increase power. This is otherwise known as strength training

Benefits of Resistance Training

• Resistance training includes lots of benefits with the most notable ones being improved metabolism and balanced physique - it also overall reduced the risk of getting injured

Increased Strength

• With the application of dynamic loads to certain areas of the body it strengthens.
• As well, it triggers benefits such as sugar levels being maintained at good levels and manages blood pressure and helping bone development

Resistance Training Method

• Body weight exercises that can be easily learned and used nearly everywhere and used to start simple for building muscle mass
• Free Weights are equipment that range to build strength, flexibility, speed which you can with balance
• Weight Machines have heavy objects that is used for exercise training with leverage
• Lastly, Resistance Bands are elastic bands for portable training that has easy movement

Basic Terminologies

• Repetition is the one full action of an exercise that lifts and lowers resistance by setting the specific exercises such as push ups and squats for specific reps sets
• Repetition maximum is the maximal of repetitions preformed at certain techniques with a high resistance
• Load and resistance also known as intensity refers to the weight selection as well and how heavy it is
• Volume is the set, reps, and wight while performing and rest periods are to manage to help recover from working out
• Resistance can help shorten action or help muscle elongate

Types of Training Introduction

• Gaining knowledge about the systems can provide lots of understanding towards exercise that fits your goals

Isometric Training

• Is a static exercise to hold your muscle, and usually a certain position is made in order to hold it for a long duration
• Help aid in rehabilitation

Isolation

• Help target specific muscle groups to train for a group or for a look

Free Weight Training

• Consists of the ability of performing an action without influence, but force is created

Power Weight

• Has the goal of lifting as much weight

Explosive Dynamic

• Helps train athlete with speed

Plyometrics

• Is meant to train explosive and functional strength for sport
• This trains functional performance like kettlebell

Training system introduction

Split

• All systems that split into parts as one per day and one area

Triangle/Pyramid System

• Uses increased weight to drop reps

Body Part System

• Meant to train to build and split

Blitz

• Variation body part with reduced training and one on one

Need Analysis: What to Know?

• Assembling a resistance training program is a detailed process based on many muscle groups Aerobic vs Aneorbic
• Isometric
• Concentric is the action of the the following

Types of Resistance training

• Flexibility
• Endurance
• Agility etc

Programming

• Well established to be a well made plan towards helping someone focus on strength and being persistent