PATHFIT1-WK7-11 PDF

WEEK 7: ANATOMICAL MOVEMENT Flexion: Bending a joint so that the angle between the two bones decreases. Example: Bending the elbow or knee. Extension: Straightening a joint so that the angle between the two bones increases. Example: Straightening the elbow or knee....

WEEK 7: ANATOMICAL MOVEMENT Flexion: Bending a joint so that the angle between the two bones decreases. Example: Bending the elbow or knee. Extension: Straightening a joint so that the angle between the two bones increases. Example: Straightening the elbow or knee. Abduction: Moving a limb away from the midline of the body. Example: Lifting the arm or leg sideways. Adduction: Moving a limb toward the midline of the body. Example: Bringing the arm or leg back to the body's side. Internal (Medial) Rotation: Rotating a limb toward the midline of the body. Example: Rotating the shoulder or hip inward. External (Lateral) Rotation: Rotating a limb away from the midline of the body. Example: Rotating the shoulder or hip outward. Circumduction a circular movement that involves flexion, extension, abduction, and adduction. Example: Moving the arm or leg in a circular motion. Pronation: Rotating the forearm so the palm faces downwards. Supination: Rotating the forearm so the palm faces upwards. Dorsiflexion: Lifting the foot upwards towards the shin. Plantarflexion: Pointing the toes downwards, away from the shin. Inversion: Turning the sole of the foot inward, toward the midline. Eversion: Turning the sole of the foot outward, away from the midline. Elevation: Moving a body part upwards. Example: Shrugging the shoulders. Depression: Moving a body part downwards. Example: Lowering the shoulders. Protraction: Moving a body part forward. Example: Moving the shoulder blades forward. Retraction: Moving a body part backward. Example: Pulling the shoulder blades back. WEEK 8: BASIC BODY POSITION Standing Positions 1. Standing Position o Description: A natural human posture where the body is upright, supported only by the feet. o Key Points: ▪ Feet are together or in parallel. ▪ Arms hang naturally at the sides. ▪ Body is balanced over the feet, core is engaged.  o Use: Foundational position for many physical activities, helping improve balance and posture. 2. Stride Position o Description: A more dynamic stance where feet are positioned about 1 foot apart. o Key Points: ▪ Stand with one foot forward and one foot back. ▪ Body is upright, weight evenly distributed. ▪ Arms at the sides or on hips. o Use: Prepares for dynamic movements such as lunges, walking, or running. 3. Lunge Position o Description: A stance where one leg is forward with the knee bent, and the other leg is extended backward. o Key Points: ▪ Front knee is bent at 90 degrees, back leg is straight. ▪ Hands may rest on the hips. ▪ Core engaged to maintain balance. o Use: Enhances lower body strength and stability. II. Kneeling Positions 1. Kneeling Position o Description: A basic position where one or both knees touch the ground. o Key Points: ▪ Both knees are on the ground, body is upright. ▪ Hands can rest on hips or be placed in front. ▪ Knees should be close together for balance. o Use: Common in resting postures, stretching, or as a transition between positions. 2. Half-Kneeling Position o Description: One knee is on the ground, while the other foot is planted flat with the knee bent at 90 degrees. o Key Points: ▪ One leg is bent and in front, foot flat on the floor. ▪ Spine neutral, core engaged. ▪ Hands on hips or knees. o Use: Improves balance and hip mobility. III. Sitting Positions 1. Long Sitting Position o Description: Sitting with legs extended forward. o Key Points: ▪ Legs are straight and toes pointed forward. ▪ Trunk is upright, and hands can rest on hips or at the sides. ▪ Core engaged to maintain balance. o Use: Useful for flexibility tests and stretching hamstrings.  2. Hook Sitting Position o Description: Sitting with knees bent and feet flat on the floor. o Key Points: ▪ Knees are bent close to the chest. ▪ Trunk upright, hands can rest on shins or thighs. ▪ Core remains engaged. o Use: Helps strengthen core muscles and improve spinal alignment. 3. Cross Sitting Position (Indian Style) o Description: Sitting cross-legged on the floor. o Key Points: ▪ Legs are crossed, with knees pointing outward. ▪ Hands rest on knees or thighs. ▪ Back is upright, shoulders relaxed. o Use: Common for meditation, stretching, or relaxed postures. IV. Prone and Lying Positions 1. Prone Lying Position o Description: Lying face down on the floor. o Key Points: ▪ Body is fully extended with arms overhead or at the sides. ▪ Toes pointed, face slightly elevated. ▪ Core and back engaged. o Use: Strengthening core muscles and used in various floor exercises. 2. Supine Lying Position o Description: Lying on your back with arms overhead or at the sides. o Key Points: ▪ Body is fully extended. ▪ Toes pointed up, and arms relaxed. ▪ Core engaged to support lower back. o Use: Common in relaxation exercises, stretching, and cool-down routines. 3. Hook Lying Position o Description: Lying on your back with knees bent and feet flat on the ground. o Key Points: ▪ Feet close to the buttocks, knees bent. ▪ Arms can rest overhead or on the floor at the sides. ▪ Core muscles engaged. WEEK 9: PRINCIPLES OF TRAINING 1 – PRINCIPLE OF PROGRESSIVE OVERLOAD Combination of two mini principles: Overload & Progression. Overload: To improve fitness and strength, the load/demand on the body must be greater than what the body is accustomed to.  The load/stress must be outside your comfort zone. In other words, you have to put some effort and push your body. The body will respond to the load by physiologically adapting to it. Progression: Gradually increasing the load and the stress on the body. Progressive overload principle can be achieved by changing the F.I.T.T. parameters: ▪ F.I.T.T. = Frequency, Intensity, Time of training (duration), Type (mode) of training. Progressive overload can be achieved by increasing frequency, intensity, timing, and modifying the type of exercise. Safe progression of overload is key to achieving positive results from your exercise program. 2 – PRINCIPLE OF INDIVIDUALIZATION Exercise should be very specific to every individual since every person is different. Programs should be designed by taking into account every person’s unique characteristics such as physical abilities, potentials, psychology, body type, age, gender, physical strength, athletic background, daily stress factors, health, and nutrition factors, etc. 3 – PRINCIPLE OF REGULARITY Exercise must be done at regular intervals and be consistent. Consistency allows the body to adapt more efficiently and quickly. Ideally, exercise should be done 3–5 times per week. 4 – PRINCIPLE OF SPECIFICITY Exercise should be designed based on your specific goals and needs. Also known as the SAID principle (Specific Adaptation to Imposed Demands). Specific exercise elicits specific adaptations to create specific training effects. In other words, your body adapts to the specific demands on it; therefore, exercises should be designed to be as close as possible to the specific goals and resemble specific sport movements. For example, if your goal is long-distance running, then your program should include distance running; on the other hand, if your goal is bodybuilding, then your program should include heavy resistance training. 5 – PRINCIPLE OF REVERSIBILITY Use it or lose it. The effects of training and the body’s adaptations are reversed if training sessions are too far apart or if there is a long break in exercise. Exercising consistently is key to maintaining fitness. As your body becomes fitter, you do not have to exercise as much to maintain the same level of fitness. 6 – PRINCIPLE OF VARIATION & ADAPTATION Over time, your body will completely adapt to a specific exercise routine to a point where your body will reach a training plateau. To limit reaching a training plateau, exercise must be varied and modified. Variation in exercise also helps increase motivation and compliance and helps decrease risks of injuries by over-training. 7 – PRINCIPLE OF REST & RECOVERY During exercise, physiological breakdown of tissues occurs, and metabolic wastes accumulate. The body repairs itself and removes wastes when you rest, eat, and sleep. Rest and recovery between exercise sets and sessions are as important as the exercise program itself. Not allowing your body to rest and recover properly will lead to decreased performance, injuries, and fatigue. Optimal rest and recovery time is 24–48 hours post training. Rest and recovery can also be achieved by alternating more strenuous training days with easier training days, or alternating muscle groups from day 1 to day 2. 8 – PRINCIPLE OF PERIODIZATION This principle relates to the long-term plan or goal of an individual. It refers to the changes or variations in the training program that are implemented over the course of a specific period of time, such as a year. It is the systematic planning of specific training goals or a specific sport. The aim is to achieve optimal improvements in athlete performance at the right time, while minimizing injury and burnout. Periodization breaks training into days, weeks, and months. In some sports, periodization categorizes training into pre-season, in-season, and post-season. FITT FORMULA There are four (4) factors that are important in determining how much physical activity is enough: 1. Frequency: It refers to how often one does the physical activity. Physical activity can only be beneficial if done several days a week. The frequency depends on the fitness one wants to develop, for example, losing fat (daily) and developing strength (at least twice a week). 2. Intensity: It refers to "how hard" one performs the physical activity. It is determined by the type of activity one does and the fitness one wants to develop, for example, the amount of weight one lifts is used to determine intensity for building strength. 3. Time: It refers to "how long" one does the physical activity. It depends on the type of activity and the part of fitness one wants to develop, for example, to build cardiovascular fitness, one needs to be active continuously for a minimum of 15–30 minutes.  4. Type: It refers to the type of activity one does to build a specific part of fitness or to gain a specific benefit. PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF EXERCISES A. Physiological Benefits of Exercises 1. Improved physiological function (heart, blood vessels, muscles, and respiratory system). 2. Increased movement efficiency. 3. Increased muscle tone. 4. Better weight control. 5. More efficient heat elimination and heat control. 6. Possible decrease of elevated blood pressure. 7. Reduced possibility of blood clotting. 8. Better sleep. B. Psychological Benefits of Exercises 1. Elevated mood (exercise acts as an anti-depressant). 2. Increased motivation for physical activities. 3. Relieved emotional stress. 4. Discharge of anxiety. 5. Better relaxation, less emotional fatigue. 6. Improvement in body image, self-confidence, and self-esteem. 7. More adequate in coping behavior. C. The Advantages of Exercises for Fitness 1. Exercises can be systematically planned to cover all muscle groups of the body and to emphasize areas of greatest need. 2. The dosage of exercises can be controlled for a given time. 3. Progression can be regulated from very mild to vigorous and exhaustive efforts. 4. Exercise can be derived which will provide for the development of body control, flexibility, balance, and good posture, as well as for increased muscular strength and endurance. WEEK 10: EXERCISE REGRESSION AND PROGRESSION Exercise regression (making an exercise easier) refers to modifying or scaling down an exercise to match an individual’s current capabilities. The purpose is to help people execute movements safely and effectively, especially when they may not yet have the strength, mobility, or technical proficiency to perform the full version of the exercise. Why Regression is Important: Preventing Injury: If someone attempts an exercise that is beyond their capability, they risk injury due to poor form or overexertion. Regressing the exercise helps them perform it with proper technique, protecting joints and muscles. Building a Foundation: Exercise is like building a house; you need a strong foundation before advancing to more complex movements. Regressing allows individuals to work on basic skills, such as balance, coordination, and stability. Accommodating Individual Differences: Every person’s body, strength levels, and limitations are different. Some people might be recovering from injuries, have mobility limitations, or lack strength in specific areas. Regression tailors the workout to meet the individual where they are. Gradual Learning Process: For beginners, some exercises (e.g., pull-ups, deadlifts) might seem too daunting. Regression allows them to start with a manageable version and gradually build the required strength and skill. Key Methods of Regression: 1. Reducing Load: Lower the weight used in resistance exercises or even perform the exercise with body weight alone. For example, if a person struggles with a weighted squat, they can first master the bodyweight squat. 2. Assistance: Incorporating tools to provide assistance, such as resistance bands, machines, or even external support (e.g., using a chair for balance during single-leg exercises). o Example: Using a band for assisted pull-ups to make it easier by reducing the amount of bodyweight lifted. 3. Limiting Range of Motion: Performing partial repetitions can be a great way to introduce a movement without overwhelming the body. o Example: Instead of a full deep squat, one might perform a half-squat to gradually build mobility and strength. 4. Modifying the Movement Pattern: Simplifying complex, multi-joint movements by focusing on smaller parts of the movement. o Example: If someone cannot do a full push-up, they can start with an incline push-up or wall push-up. 5. Slower Tempo: Slowing down the exercise to focus on control and technique before advancing to more dynamic or faster movements. Examples of Regressed Exercises: Push-up Regression: Knee push-ups, wall push-ups, or incline push-ups help individuals build the necessary upper body strength and core stability before moving to standard push-ups. Squat Regression: Chair-assisted squats or limiting the squat depth allow beginners or those with joint issues to train the movement safely. Pull-up Regression: Band-assisted pull-ups or inverted rows allow someone to work on their pulling strength without needing to lift their full body weight. Psychological Benefits of Regression: For many people, starting with a regressed version of an exercise can prevent frustration. If an exercise is too difficult, it can lead to discouragement and demotivation. Regression helps individuals experience success and build confidence, which is crucial for maintaining consistency and motivation in fitness. Exercise progression (making an exercise harder) refers to increasing the difficulty of an exercise in a structured way to challenge the body more as an individual becomes stronger, more skilled, or better conditioned. The purpose of progression is to promote continued adaptations, such as muscle growth, strength gains, improved endurance, and enhanced movement proficiency. Why Progression is Important: Principle of Progressive Overload: In order for muscles, cardiovascular systems, or neurological pathways to improve, they need to be continually challenged. This is known as the principle of progressive overload, which states that to make physical progress (e.g., gaining strength, building muscle), you must gradually increase the stress placed on your body. Avoiding Plateaus: When your body adapts to a certain workload, you stop progressing. Progression introduces new challenges to ensure that your muscles or cardiovascular system continue to adapt. Enhancing Motor Skills and Coordination: Progression often involves moving to more complex, multi-joint movements. This challenges your nervous system to improve coordination, balance, and body awareness. Increasing Functional Strength: Many progressions mimic real-life, functional movement patterns more closely, making you stronger in ways that are transferable to daily activities (e.g., lifting, pushing, pulling). Key Methods of Progression: 1. Increasing Resistance: The most common form of progression is increasing the weight or resistance used in an exercise. This can be done by adding more weight to a barbell, using a heavier dumbbell, or increasing the resistance level of a machine. o Example: Moving from bodyweight squats to goblet squats (holding a dumbbell) to barbell squats. 2. Increasing Range of Motion: Expanding the movement to its full potential challenges muscles to work harder through a greater range of motion. o Example: Progressing from a partial lunge to a full, deep lunge. 3. Adding Instability: By introducing instability, the exercise becomes more challenging for stabilizing muscles. o Example: Progressing from regular push-ups to push-ups on an exercise ball. 4. Adding Complexity or Plyometrics: Exercises can be made more dynamic by adding explosive movements, like jumps, or combining movements. o Example: Progressing from a regular squat to a squat jump, or from a bodyweight lunge to a weighted reverse lunge with a knee drive. 5. Tempo Variation: Changing the speed of the exercise can make it more difficult, such as adding a pause at the bottom of a squat or speeding up movements to increase power demands. Examples of Progressed Exercises:  Push-up Progression: After mastering standard push-ups, one can move to decline push-ups (feet elevated) or add resistance by placing a weight plate on the back. Squat Progression: Starting from bodyweight squats, one might progress to goblet squats with a dumbbell, barbell back squats, or even single-leg pistol squats. Pull-up Progression: After achieving unassisted pull-ups, one can progress by adding weight with a belt or progressing to muscle-ups (a more dynamic and complex movement). Psychological Benefits of Progression: Progression fosters a sense of achievement and provides ongoing motivation. Seeing measurable improvement, such as lifting more weight or mastering a new skill, reinforces the effort invested in training. This continual improvement is a key driver for many individuals to stay committed to their fitness journey. Progression and Regression in a Broader Context: 1. Periodization and Programming: In structured workout programs, both progression and regression play a role in periodization (the systematic planning of training). During some phases (e.g., hypertrophy or strength phases), you may focus on progression by increasing resistance. During deload or recovery phases, regression may be used to reduce intensity while maintaining movement patterns. 2. Application to Different Populations: o Beginners: Often start with regressed exercises to build a foundation. o Intermediate/Advanced: Progressively advance exercises to break through plateaus and continue improving. o Injury Rehabilitation: After an injury, regression is essential to reintroduce movement and gradually restore strength and mobility. o Aging Populations: May benefit from a combination of regression for safety and progression to maintain or improve strength and mobility. 3. Feedback Loop: Progression and regression are not always linear. Some days, an individual may need to regress an exercise due to fatigue, soreness, or other physical limitations. Conversely, on strong days, they might feel ready to progress. This fluid approach allows for a more personalized and adaptable fitness routine. WEEK 11: BASIC FIRST AID AND SPORTS INJURY Common Types of Sports Injuries 1. Sprains Definition: Stretching or tearing of ligaments. Common Areas: Ankles, knees, wrists. Symptoms: Pain and tenderness around the joint. Swelling and bruising. Limited range of motion. First Aid: R.I.C.E. Method: Rest: Avoid using the injured joint.  Ice: Apply ice for 15-20 minutes every 2 hours. Compression: Use an elastic bandage to support the joint. Elevation: Keep the injured area elevated to reduce swelling. Strains Definition: Twisting or tearing of muscles or tendons. Common Areas: Hamstrings, quadriceps, lower back. Symptoms: Pain and muscle spasms. Swelling and limited flexibility. First Aid: Follow the R.I.C.E. method as with sprains. 2. Fractures Definition: Breaks in the bone. Types: Simple (hairline): A thin crack in the bone. Compound: The bone protrudes through the skin. Symptoms: Severe pain and swelling. Deformity or inability to use the limb. First Aid: Stop any bleeding by applying pressure. Immobilize the area with a splint. Apply ice to reduce swelling. Seek medical help immediately. 3. Dislocations Definition: Bones forced out of their normal position at a joint. Common Areas: Shoulders, fingers, elbows. Symptoms: Visible deformity and intense pain. Swelling and inability to move the joint. First Aid: Do not attempt to reposition the joint. Immobilize with a splint or sling. Apply ice and seek medical assistance. 4. Contusions (Bruises) Definition: Bleeding under the skin due to impact. Symptoms: Swelling and discoloration. Tenderness in the affected area. First Aid: Apply ice to reduce swelling.  Rest the affected area. Common PE Class Injuries Physical Education classes can lead to specific injuries due to the nature of activities involved. Here are some common injuries observed: 1. Lower-Extremity Sprains and Strains Prevalence: These account for about 23% of PE-related injuries. Activities: Common in running, basketball, and soccer. Symptoms: Pain, swelling, and difficulty moving the affected limb. 2. Upper-Extremity Injuries Types: Sprains, strains, and fractures. Prevalence: Approximately 14% of injuries in PE classes. Activities: Often occur during activities like gymnastics or volleyball. Symptoms: Pain, swelling, and limited range of motion. 3. Fractures Common Areas: Arms, legs, and wrists. Symptoms: Severe pain, swelling, and visible deformity. First Aid: Immobilize the area and seek medical attention. 4. Concussions Causes: Often result from falls or collisions during sports. Symptoms: Headache, confusion, dizziness, and nausea. First Aid: Monitor the individual closely and seek medical help if symptoms persist. 5. Overuse Injuries Examples: Tendonitis or stress fractures due to repetitive activities. Symptoms: Gradual onset of pain, swelling, and tenderness. First Aid: Rest, ice, and consult a healthcare professional for persistent pain. Essential Items for a Sports First Aid Kit A well-stocked first aid kit is crucial for managing sports injuries. Here’s a detailed list of items to include: Basic Supplies Emergency Cards: For each athlete, including emergency contact info and medical conditions. CPR Mask: For performing CPR safely. Surgical Gloves: To maintain hygiene. Safety Pins: For securing bandages. Disposable Instant Cold Packs: For immediate cooling of injuries. Elastic Bandages: In various sizes for compression. Wound Care Items Sterile Gauze Pads: For covering wounds. Adhesive Bandages: Various sizes for minor cuts. Antiseptic Wipes: For cleaning wounds. Antibiotic Ointment: To prevent infection.  Roll Gauze: For securing dressings. Alcohol Wipes: For disinfecting. Instruments & Tools Bandage Scissors: For cutting tape and gauze. Tweezers: For removing splinters or debris. Tape and Tape Under wrap: For securing dressings. Miscellaneous Items Sunscreen: To protect against sunburn. Hand Sanitizer: For hygiene. Petroleum Jelly: For chafing. Resealable Bags: For storing ice or other items. Contact Lens Case: For athletes who wear contacts. Preventive Measures 1. Conditioning: Ensure athletes are physically prepared for their sport. 2. Hydration: Encourage regular water breaks to prevent dehydration. 3. Safety Checks: Assess the environment for hazards like uneven surfaces. 4. Training: Educate athletes on proper techniques and warm-up exercises. When to Seek Medical Attention Severe pain, swelling, or deformity. Suspected fractures or dislocations. Inability to bear weight or move the injured area. Deep cuts that may require stitches