PATHFIT 1 Physical Activities toward Health and Fitness PDF

**PATHFIT 1 (Physical Activities toward Health and Fitness): Movement Competency Training** **Introduction** The Movement Competence strand helps children & youth develop the movement competence needed to participate in physical activities through the development of movement skills and the related...

**PATHFIT 1 (Physical Activities toward Health and Fitness): Movement Competency Training** **Introduction** The Movement Competence strand helps children & youth develop the movement competence needed to participate in physical activities through the development of movement skills and the related application of movement concepts and movement strategies. The development of fundamental movement skills in association with the application of movement concepts and principles provides the basic foundation for physical literacy. **UNIT I: PHYSICAL FITNESS** Define as "a physical state of well-being that allows people to perform daily task or activities with vigor, reduce the risks of health problems related to lack of exercise and establishes a fitness base for participation in a variety of physical activities **HYPOKINETIC DISEASE** It is a disease caused by insufficient physical activity, often in conjunction with inappropriate dietary practices. **CONCEPT OF PHYSICAL FITNESS** A. **Health-Related Fitness** -- involves the components of physical fitness that relate a good health. The components commonly include **body composition, cardiovascular fitness, flexibility, muscular strength and endurance.** B. **Body Composition --** is a health-related component of physical fitness that pertains to the relative amount of muscles, fat, bone and other vital parts of the body. People with high percentage of body fat are likely to be ill resulting to a higher death rate then. C. **Cardiovascular Fitness-** is a health-related component of physical fitness that relates to ability of circulatory and respiratory system to supply oxygen during sustained physical activity. Cardiovascular fitness also refers to cardio-vascular endurance, aerobic fitness and cardio respiratory fitness. Commonly administered field tests include the mile run, the 12 minutes run, the 1-mile walk, and treadmill test. D. **Flexibility-** is a health-related component of physical fitness that refers to the range of motion available at a joint. Howley and Frank (1997) specify the flexibility require range of motion without discomfort or pain. Flexibility is specific to each joint of the body. Thus, there is no general measurement of flexibility as there is for cardiovascular fitness. Flexibility is typically measured in the field with activities such as sit and reach. E. **Muscular Strength-** is a health-related component of physical fitness that refers to the ability of the muscle to exert force. Like flexibility and muscular endurance, strength is specific in nature. For true assessment, it would be necessary to test each major group of the body. Laboratory and field tests are similar and involve the assessment of one repetition maximum (maximum amount of resistance you can overcome at one time) F. **Muscular Endurance-** is a health-related component of physical fitness that relates to the muscle ability to continue to perform without fatigue. Like flexibility, muscular endurance is specific in nature. For true assessment, it would be necessary to test each major muscle group of the body. Laboratory and field test are similar and are based on the number of repetitions that can be performed by the specific muscles group being tested (example: repetitions of push-ups or abdominal curls) B. **Skill-Related Fitness-** involve the components of physical fitness that relate to enhance the performance in sports and motor skills. The components commonly include agility, balance, coordination, power, and reaction time. Visual tracking may also be considered. A. **Agility-** is a skill-related component of physical fitness that pertains to the ability to rapidly change the position of the entire body in space with speed and accuracy. B. **Balance-** is a skill-related component of physical fitness that pertains to the maintenance of equilibrium while stationary or moving. C. **Coordination-** **-** is a skill-related component of physical fitness that refers to the ability to use the senses as sight and hearing, together with other body parts in performing motor tasks smoothly and accurately, like eye and hand coordination while catching the ball. D. **Power-** **-** is a skill-related component of physical fitness that refers to the rate at which one can perform work. Power is considered to be a combination of strength and speed. It is also defined as the ability to exert muscle force quickly. For this reason, power is a combination of skills and health-related physical fitness. E. **Speed-** **-** is a skill-related component of physical fitness that refers to the ability to perform a movement within a short period of time. There are many different types of speed such as running speed, swimming speed and speed of hand and foot movement to name but a few. F. **Reaction time-** **-** is a skill-related component of physical fitness that refers to the time elapsed between stimulation and beginning of the reaction to it. An example of reaction time is moving one foot from the accelerator to the brake pedal when reacting to stimulation. **What Is Par-Q? "Physical Activity Readiness Questionnaire."** Par-Q is a short questionnaire that is used to screen for people who should consult a doctor before becoming more physically active. The acronym "Par-Q" stands for **"Physical Activity Readiness Questionnaire."** The Par-Q was developed in Canada in the early 1970s and has been widely used since then. It is one of the most popular fitness screening tools in use today. The Par-Q consists of seven questions about your health history and current physical activity level. **What Is The Purpose Of Par-Q?** The purpose of the Physical Activity Readiness Questionnaire (PAR-Q) is to screen individuals before they start an exercise program. It is designed to identify those who may put themselves at risk by starting an exercise program.The PAR-Q is administered before beginning a strenuous workout routine in order to discern whether the client has any medical conditions which might make exercise hazardous. The PAR-Q is based on information that a client provides, rather than objective measurements such as height, weight, or age. **Daily Food Log** A food diary is a daily log of what you eat and drink each day. The diary helps you and your doctor understand your eating habits. It can help you realize what you consume. Once you know this, you can make changes to your diet to improve your weight. **Activity Logs** An Activity Log (also known as an Activity Diary or a Job Activity Log) is a written record of how you spend your time. **PATHFIT 1 (ACTIVITY 1)** **DAILY FOOD LOG** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Program&Year:\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_Date:\_\_\_\_\_\_\_\_\_Sex:\_\_\_\_\_\_\_\_\_Age:\_\_\_\_\_\_\_\_** **Directions:** Fill out the things that is needed. **TIME/MEAL** **FOODS/BEVERAGES** **TOGETHER WITH?** **AMOUNT** ----------------- --------------------- -------------------- ------------ **BREAKFAST** **SNACKS (AM)** **LUNCH** **SNACKS (PM)** **DINNER** **Checked By: [RHEZZY T. CAWALING]** *PE 1- INSTRUCTOR* **PATHFIT 1 (ACTIVITY 2)** **DAILY ACTIVITY LOG** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Program& Year:\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_Date:\_\_\_\_\_\_\_\_\_ Sex:\_\_\_\_\_\_\_\_\_ Age:\_\_\_\_\_\_\_\_\_** **Directions:** Fill out the things that is needed. **DAY** **ACTIVITY** **INTENSITY** **HOW MANY HOURS YOU SPENT?** --------------- -------------- --------------- ------------------------------- **MONDAY** **TUESDAY** **WEDNESDAY** **THURSDAY** **FRIDAY** **Checked By: [RHEZZY T. CAWALING]** *PE 1- INSTRUCTOR* **Fitness and Physical Activity Assessment** A ***fitness test***, also known as a *[fitness assessment]*, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests. The tests are considered the starting point for designing an appropriate exercise program for general health and fitness purposes.^1^ They are meant to ensure you won\'t be at risk of harm and provide the trainer with the insights needed to establish clear and effective fitness goals.  **Training Principles and Methods: Frequency, Intensity, Time and Type (FITT), Specificity, Progression, Overload, Reversibility and Individuality (SPORI)** In order to get the most out of your training, you need to apply these key principles of training- *Specificity, Progression, Overload, Reversibility and Individuality.* **Specificity** This principle relates to the type of training that you do. It should be specific to you and your chosen sport. You should train the energy system which you use predominantly (e.g. a runner and weight lifter will require different processes), and the fitness and skill components most important to your sport, for example, agility, balance or muscular endurance. You should also test the components which are important in your sport to see your strengths and weaknesses, such as imbalances, speed, power, posture etc. So this principle means you should consider what key conditioning you can work on, in order to boost your performance. **Progression** The principle of progression is the idea that as your body adapts to your exercise routine, you have to increase the intensity to continue to see enhanced fitness. This can mean gradually increasing the weight, duration, or intensity of your weight training in order to see growth. **Overload** In order to progress and improve our fitness, we have to put our bodies under additional stress. Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with a higher level of performance the next time we train. Overloading can be achieved by following the acronym **FITT**: - **Frequency**: Increasing the number of times you train per week or the number of reps you perform. - **Intensity**: Increasing the difficulty of the exercise you do. For example, running at 12 km/h instead of 10 or increasing the weight you are squatting with. - **Time**: Increasing the length of time that you are training for. For example, cycling for 45 minutes instead of 30. - **Type**: Increase the difficulty of the training you are doing. For example progress from walking to [*[running]*](https://castore.com/collections/activity-running), from accessory to free weights. ***Figure 1. Showing the sample exercise program using the FITT principle.*** **Reversibility** You can lose what you\'ve gained if it\'s not maintained. If you stop training then the improvements you have made will be reversed. So if you do not train for a period of time, or reduce the amount you are training, you may not be able to resume training to the same level as before, so it's important to build the body back up progressively until you reach that level again. You want to be careful with overtraining though. It is a very common problem when you don't get enough rest during your training schedule, overdoing workouts to a point where it is having adverse effects on your results and progress. This should not be confused with overload, which is the planned exposure to an increased workload and the right amount of rest in-between. Without the correct amount of rest, you will suffer from overtraining and your body won't be able to correctly and safely perform the movements you need it to. **Individuality** The Principle of Individuality maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically. Differences in genetics, age, experience, body size, and health status can all affect the outcomes of a workout. **Warm-Up** The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles. **Cool-Down** These principles include reducing the pulse rate, easing out the joints and stretching the muscles. Once teachers have understood these ideas, they can and should adapt the principles as the need arises. A dancer engaging in static stretching as part of her cool-down after class. For example, runner\'s stretch, pelvic tilts, lunges, squats, quad stretches, piriformis stretch and forward bends will prepare the lower body for exercise and are also great post-exercise cool-downs to increase flexibility. **Exercise Prescription** Exercise prescriptions are a suggested strategy to improve the health of patients with diabetes who can safely exercise, since supervised exercise can improve blood pressure control, lower LDL cholesterol levels, and elevate HDL cholesterol levels for diabetic patients^.^  It improves the fitness and well-being of patients and clients. **UNIT II: Activity Specific Skills** **NON LOCOMOTOR MOVEMENTS** **I. DESCRIPTION** This module will discuss the concept of Non Locomotor Movements andthe factors affecting Non Locomotor Movements. **INTENDED LEARNING OUTCOMES:** At the end of this module, you are expected to: **a)** Understand the concept of Non Locomotor Movements, andfactors affecting Non Locomotor Movements; **b)** Explain how Non Locomotor Movements Affects the Principle of Training; **c)** Cite the importance of Non Locomotor Movement in Health;and **d)** Perform the Non-Locomotor movements **II. INTRODUCTION** **Non-locomotor movement** is "movement that moves around the axis ofthe body (the spine) rather than movement which takes the body throughspace." Non-locomotor movement is attached movement. It stays in oneplace. Basic non-locomotor movements include bend-straighten, twist-turn,swing-rock, push-pull, curl-stretch, and rise-fall. Non-locomotor abilities are abilities are basic movements that are performed while in contact with the ground. They require well planned instructional and practice opportunities tobe mastered by children, and are associated with many benefits to thedeveloping child. A general recommendation to educators, parents, andpolicy makers is to increase children's awareness about non-locomotorabilities, and to convey the importance that they play across the lifespan. **III. LEARNING CONTENT** **A. Discussion** Non-locomotor abilities are essential body movements that do notinclude traveling. They are stability abilities that include movements of limbsor body parts, and sometimes even the whole body. They are sometimesreferred to as axial movements, as in \'revolving around an axis. +-----------------------+-----------------------+-----------------------+ | **Non-Locomotor | **Picture** | **Definition** | | Movements** | | | +=======================+=======================+=======================+ | **Bracing the core** |  | important to | | | | stabilize your spine | | | | and it\'s a form of | | | | exercise to gradually | | | | improve your core | | | | group muscles. | | | | Mechanics. Perform a | | | | supine lying | | | | position. Brace or | | | | contract your | | | | abdominal muscles | | | | slowly. | +-----------------------+-----------------------+-----------------------+ | **Dead bug series** | Dead Bug Exercise --- | A progression that | | | Joan Pagano Fitness | strengthens the core | | | | by challenging the | | | | deep abdominal | | | | muscle, the | | | | transverse abdominis | | | | or TVA, to stabilize | | | | the pelvis against | | | | the resistance of the | | | | moving arms and legs. | +-----------------------+-----------------------+-----------------------+ | **Bird dog series** |  | stabilize your low | | | | back while moving | | | | your extremities**. | +-----------------------+-----------------------+-----------------------+ | **Press up, scapular | https://www.physio-pe | The press-up or the | | protaction and | dia.com/images/thumb/ | push-up exercise is a | | retraction** | 4/4f/Pushups.jpeg/300 | very popular exercise | | | px-Pushups.jpeg | used in upper | | | | extremity training. | | | | | | | | Protraction is | | | | accomplished by the | | | | actions of | | | | the serratus | | | | anterior, pectoralis | | | | major, and pectoralis | | | | minor muscles. | | | | Retraction is | | | | accomplished by the | | | | actions of the | | | | trapezius, rhomboids, | | | | and latissimus dorsi | | | | muscles. The | | | | elevation is | | | | accomplished by the | | | | trapezius, levator | | | | scapulae, and | | | | rhomboid muscles. | +-----------------------+-----------------------+-----------------------+ | **Plank series** |  | a push-up for | | | | the** maximum | | | | possible time. | +-----------------------+-----------------------+-----------------------+ | **Squat series** | | A strength exercise | | | | in which the trainee | | | | lowers their hips | | | | from a standing | | | | position and then | | | | stands back up.  | +-----------------------+-----------------------+-----------------------+ **Locomotor Movement/Skills** The skills used by an individual to move from one place to another. These skills include rolling, balancing, sliding, jogging, running, leaping, jumping, hopping, dodging, galloping and skipping. **Locomotor Movement** **Picture** **Definition** ----------------------------------------------------------- ------------------------------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **Crawl and creep**  A slow creeping mode of locomotion consisting of forward motion while the children\'s weight is supported by their hands (or forearms) and knees. It\'s the primary means of movement in infants, and usually the first locomotor skill that children will learn. **Landing and jumping** What are Locomotor Skills? - Answered - Twinkl Teaching Wiki Jumping: Going up and down, with both feet in the air at once; can also mean jumping off a height or jumping forward. Leaping: Jumping forward or back with one leg outstretched; taking off on one foot and landing on the other. Running: Sometimes both feet are in the air while traveling. **Throwing**  Is a manipulative skill that involves the use of overhand pattern. When throwing, the ball is held in the fingers of the throwing hand. **Linear movements** (hop, skip, leap or bound, jog, run) 1.3.b -- Linear, angular & projectile motion - ppt download  Is a movement in a straight line. The angular motion of the joints that our body produces by applying force are then combined to form linear. **Lateral movements** (slide, crossover, grapevine)  Means relating to the sides of something, or moving in a sideways direction. Basic exercise movement patterns are, quite simply, exercise classifications, which due to popularity have formed the foundations of exercise selection. Once a strength and conditioning coach determines which basic movement patterns are essential for the athlete, they will devise a battery of exercises forged from those movement patterns (i.e. exercise classifications). For example, a primary movement pattern of a rowing athlete is a horizontal pulling action -- as a result, a 'horizontal pulling' movement (e.g. Prone Rows) may become a vital component of their training programmed. On the other hand, a leg extension exercise would be classified as a 'knee dominant' movement, as the knee joint is the prime lever. Although there are thousands of different exercises. What are the 7 Functional Movement Patterns? Depending on where you look, you'll see some variation in these core functional movement patterns. For example, some coaches include Rotation while others don't. Here are 7 functional movements to help you build strength: \#1 -- Squat Squats emphasize the lower body, particularly the quads. These are a staple for stronger legs. When you squat, your knees and hips bend. The technical term for that bending is flexion. Squats are also categorized as a knee dominant compound movement. Squats can be focused on both legs working at one time, or bilateral. Other squats can have a single leg or unilateral bias. Examples of bilateral squats include a bodyweight squat, goblet squat, back squat, front squat, and overhead squat. Single leg squat examples include split squats, single leg squat to a box, etc. Daily life application for squats: sitting down and standing back up \#2 -- Hinge A hinge movement pattern is also a lower body exercise, but tends to emphasize the back of the legs -- hamstrings and glutes -- and even the lower back. They tend to train opening (extension) of the hip. Unlike a squat, in the hinge, you tend to see far less bend in the knees. The knees may be softly bent but you're not flexing them through their full range of motion. For this reason, hinges are often called hip dominant compound movements. Like squats, hinges can be bilateral or unilateral. Examples of a bilateral hinge include the deadlift, hip thrust, bridges, and good morning. Unilateral hinge examples includes the single leg deadlift and single leg RDL (Romanian deadlift). Daily life application for hinges: picking up something heavy off the floor \#3 -- Lunge Lunges are sometimes included in the squat category but they're often listed separately as a functional movement pattern. The lunge is a knee dominant pattern. Examples of lunges are step ups and forward, lateral, reverse, and walking lunges. Daily life application for lunges: going up stairs \#4 -- Push A push or press functional movement pattern involves moving a weight away from the upper body. You can push horizontally or vertically. Examples of a horizontal push include the push-up, floor press and bench press. Vertical push examples include the dumbbell press and overhead (military) press. Daily life application for a press: putting away something heavy overhead \#5 -- Pull The pull is opposite of a push. This is when you're moving a weight toward your body. Like a push, the pull movement patterns can also be horizontal or vertical. Examples of a horizontal pull include dumbbell or barbell rows. Vertical pull examples include pull-ups, chin-ups, and lat pull downs. Daily life application: moving objects closer to your body \#6 -- Carry Weighted load carries are another functional movement pattern. In my coaching experience, they're the most often overlooked, but they're highly effective. Your whole body is working to carry the load. And, depending on the type of carry, they're also great for improving grip strength. Examples include the suitcase carry, farmer carry, yoke carry, and rucking. Daily life application of carries: carrying all the groceries \#7 -- Rotate The rotational movement pattern is another powerful pattern that can be overlooked. Many sports are dominant in the frontal or lateral plane. But rotational strength and power can be an important part of a well rounded plan. Resisting rotation -- called anti-rotation -- is a great compliment to the rotational pattern. Examples of rotational movements include medicine ball throws and woodchoppers. Anti-rotational examples include the Pallof press, dead bug, bird dog plank pull-throughs and even unilateral leg exercises such as the single leg or suitcase deadlift. Daily life application for rotation / anti-rotation: twisting / stabilizing if you start to fall. - **Lower body:** 1. **Squat-** a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. 2. **Lunge-** any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. 3. **Hinge-** a movement where the thoracic and lumbar spine and pelvis stay in a relatively neutral position while the subject bends forward. - **Upper body:** 1. **Horizontal pull & push-** involves moving a weight straight out in front of you, away from the torso. Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e. pushing). 2. **Vertical pull & push-** any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press):{ Standing Overhead Shoulder Press Seated Overhead Shoulder Press Lateral Raises Front Raises - **Lifting and throwing-** the principal weight training exercises involved in power development are the Olympic lifts (clean, snatch, overhead press/jerk variations) and the power lifts (bench press, squat variations, and deadlift variations). Throwers perform these exercises throughout training in some shape or form.