PAFIT1020 REVIEWER PDF

**Lesson 1: Concepts of Physical Fitness** **Physical Fitness** - **Health-Related Fitness** - ***It includes:** cardiovascular strength, cardiovascular endurance, muscular strength, muscular endurance, felexibility, and body composition.* **Skill-Related Fitness** - ***It Includes:...

**Lesson 1: Concepts of Physical Fitness** **Physical Fitness** - **Health-Related Fitness** - ***It includes:** cardiovascular strength, cardiovascular endurance, muscular strength, muscular endurance, felexibility, and body composition.* **Skill-Related Fitness** - ***It Includes:** agility, balance, coordination, speed, power, and reaction time.* **Progressive Overload** - **Specificity** - **Recovery** - **Individualization** - **[Components of Physical Fitness]** **1. Cardiovascular Endurance** - the ability of the heart, lungs, and circulatory systems to supply oxygen. ***Ex.** running, cycling, swimming, etc.* **2. Muscular Strength** - the maximum amount of force of a muscles ***Ex.** weightlifting, bench press, squat, etc.* **3. Muscular Endurance -** the ability of the muscles to sustain repeated contractions. ***Ex.** push-ups, sit-ups, planks, etc.* **4. Flexibility -** the range of motion available at a joint or group of joints. ***Ex.** stretching or yoga, sit and reach, etc.* **5. Body Composition -** the proportion of fat and non-fat mass in the body, including muscle, bone, and other tissues. ***Ex.** Body mass index (BMI)* **6. Agility -** ability to change direction quickly and efficiently. ***Ex.** cone drills or the Illinois agility test* **7. Balance -** the ability to maintain stability and control of the body while stationary or in motion. ***Ex.** standing on one leg or balance beam activities.* **8. Coordination -** ability to use different parts of the body smoothly and efficiently. ***Ex.** dribbling basketball or performing a sequence of movements gymnastics.* **9. Speed -** the ability to move quickly across the ground. ***Ex.** Sprints or timed running tasks.* **10. Speed -** ability to exert force in maximum force in the shortest amount of time. ***Ex.** vertical jumps or power deans.* **11. Reaction time** - time taken to respond to a stimulus. ***Ex.** reaction time drills or simple reflex tests.* **[Common Terms in Physical Fitness]** **Aerobic Exercise -** physical activity that improves cardiovascular endurance by increasing the heart rate and breathing. **Anaerobic Exercise -** a short burst of high-intensity activity where the body relies on energy sources rather than oxygen. **Cardiovascular Fitness -** the ability of the heart, lungs, and circulatory systems to supply oxygen to working muscles during sustained phy. act. **Flexibility -** the range of motion available at a joint or group of joints. **Strength -** the maximum amount of force that muscles or groups can exert in a single effort. **Endurance -** the ability of a muscle to perform repetitive or sustained contractions. **Metabolism -** the process by which the body converts food into energy. *[Metabolic rate]* can influence how quickly the body burns calories. **BMI (Body Mass Index) -** it is used to categorize individuals into different weight categories. **Recovery -** allowing the body to rest and repair after physical exertion. **[Physical Activity Pyramid]** - ----------------------------------------------- **Lesson 2: Aerobic and Anaerobic Exercises** ----------------------------------------------- **Aerobic exercise** involves activities that increase your heart rate and breathing for an extended period, typically over 20 minutes. It relies on the body\'s ability to supply oxygen to working muscles efficiently **Characteristics:** **✔ Sustained Effort:** Performed at a moderate intensity that can be sustained for longer periods. **✔ Oxygen Use:** Uses oxygen to fuel energy production in the muscles. **✔ Continuous Activity:** This usually involves continuous, rhythmic movements. **Benefits:** **✔ Cardiovascular Health**: Improves heart and lung function, reducing the risk of heart disease. hypertension, and stroke. **✔ Endurance:** Enhances overall stamina and endurance. **✔ Weight Management:** Helps in burning calories and managing body weight. **✔ Mental Health:** Reduces stress, anxiety, and symptoms of depression. **✔ Improved Circulation:** Enhances blood flow and efficiency of the circulatory system. **Examples:** **✔ Walking:** Brisk, steady walking for an extended period. **✔ Running:** Continuous running or jogging **✔ Cycling:** Riding a bike at a moderate pace. **✔ Swimming:** Engaging in continuous swimming laps. **✔ Dancing:** Participating in dance classes or aerobic dance routines. **Anaerobic Exercises** Anaerobic exercise involves short bursts of high-intensity activity where the body\'s demand for oxygen exceeds the supply. This type of exercise relies on energy sources stored in the muscles **Characteristics** **✔ High Intensity:** Performed at high intensity for short periods. **✔ Short Duration:** Typically involves brief bursts of effort, lasting from a few seconds to a couple of minutes. **✔ No Sustained Oxygen Use:** The body does not rely on oxygen as the primary energy source; instead, it uses stored energy in the form of ATP (adenosine triphosphate) and glycogen. **Benefits:** **✔** **Muscle Strength and Power:** Builds muscle strength, size, and power. **✔ Metabolism:** Increases metabolic rate and can lead to greater calorie burn even after exercise **✔ Bone Density:** Helps in increasing bone density and reducing the risk of osteoporosis. **✔ Improved Speed and Agility:** Enhances performance in activities requiring short bursts of power and speed. **✔ Anaerobic Capacity:** Improves the ability to perform high-intensity activities. **Examples:** **✔ Weightlifting:** Lifting heavy weights in sets of low repetitions. **✔ Sprint Training:** Short, intense bursts of running or cycling **✔ High-Intensity Interval Training (HIIT):** Alternating between high-intensity exercises and recovery periods. **✔ Jumping Exercises:** Activities like plyometric jumps or explosive movements **✔ Sprint Cycling:** Short, fast-paced cycling intervals. -------------------------------- **Lesson 3: Posture Problems** -------------------------------- **Posture Problems** Posture refers to the way in which the body in held while sitting, standing, or yang down. Good posture means the body is aligned and balanced, while poor posture can lead to discomfort and health issues. **Importance:** Good posture supports proper alignment, reduces strain on muscles and ligaments, and promotes overall health. **[Common Posture Problems]** **Rounded Shoulders:** Occurs when the shoulders slump forward, commonly associated with prolonged sitting and poor or ergonomics **Swayback:** A posture where the pelvis is tited forward, causing the abdomen to protrude and the buttacks to stick out. **Lordosis:** An exaggerated curve in the lower back, which can lead to an overly arched lower back. **Kyphosis:** An excessive curvature of the upper back, often referred to as a hunchback **Forward Head Posture:** Characterized by the head jutting forward, often due to prolonged use of computers or smartphones. **Flat Back:** A reduction in the normal curve of the lower back, leading to a flat appearance of the back when standing. **[Causes of Poor Posture]** **➤ Sedentary Lifestyle:** Long periods of sitting, especially with poor ergonomics. **➤ Muscle Imbalance:** Weak or tight muscles affecting alignment. **➤ Injury or Pain:** Previous injuries or chronic pain can lead to compensatory postures **➤ Improper Ergonomics:** Poor workstation setup or improper seating can contribute to posture problems **➤ Poor Habits:** Slouching, leaning forward, or improper sleeping positions. **[Consequences of Poor Posture]** **➤ Musculoskeletal Issues:** Back pain, neck pain, and joint discomfort. **➤ Reduced Mobility:** Limited range of motion and stiffness. **➤ Impaired Breathing:** Poor posture can compress the chest and lungs. **➤ Digestive Problems:** Compression of abdominal organs can affect digestion. **➤ Mental Health Impact:** Chronic pain and discomfort can affect mood and stress levels. **[Assessment and Diagnosis]** **➤ Self-Assessment:** Observing your own posture in a mirror or using a smartphone app. **➤ Professional Evaluation:** Consulting with a physical therapist or healthcare provider for a detailed assessment. **[Prevention and Improvement Strategies]** **Ergonomics:** Setting up your workstation to promote good posture. **Exercise:** Incorporating strength training, stretching, and posture-specific exercises, **Mindfulness and Awareness:** Practicing conscious awareness of your posture throughout daily activities. **Regular Breaks:** Taking breaks from prolonged sitting or standing to move and stretch. **Proper Footwear:** Wearing supportive shoes to maintain proper alignment. Exercises and Stretches **Chin Tucks:** To counteract forward head posture. **Shoulder Blade Squeezes:** To strengthen upper back muscles and improve shoulder posture. **Planks and Core Strengthening:** To support overall spinal alignment. **Chest Stretching:** To relieve tightness and counteract rounded shoulders. **Hip Flexor Stretches:** To address lordosis and swayback issues. **[Body types]** **1. Ectomorph** **Characteristics:** - - - **Exercise Recommendations:** Focus on resistance training to build muscle mass, with moderate cardio. Aim for heavier weights and lower reps. **2. Mesomorph** **Characteristics:** - - - **Exercise Recommendations:** Balanced workout routine including resistance training and cardio. High-intensity interval training (HIIT) can be effective. **3. Endomorph** **Characteristics:** - - - **Exercise Recommendations:** Focus on cardio to manage body fat, along with resistance training to maintain muscle mass. Incorporate circuit training and keep workouts varied. **[Major Muscle Groups]** **1. Chest (Pectorals)** **Major Muscles:** - - ***Functions:** Movement of the shoulder and arm, including pushing motions.* ***Exercises:** Bench press, push-ups, chest flyes.* **2. Back** **Major Muscles:** - - - - ***Exercises:** Pull-ups, rows, deadlifts.* **3. Shoulders (Deltoids)** **Major Muscles:** - - - ***Functions:** Shoulder abduction, flexion, and extension.* ***Exercises:** Shoulder press, lateral raises, front raises.* **4. Arms** **Major Muscles:** - - - ***Exercises:** Bicep curls, tricep dips, hammer curls.* **5. Legs** **Major Muscles:** - - - - ***Exercises:** Squats, lunges, deadlifts, calf raises.* **6. Core** **Major Muscles:** - - - ***Exercises:** Planks, crunches, Russian twists, leg raises.* **[Integration of Body Types and Muscle Groups]** **Tailored Programs:** Customize workout programs based on body type to address individual strengths and weaknesses. For example, ectomorphs might focus more on building muscle, while endomorphs may emphasize fat loss and cardio. **Balanced Workouts:** Ensure that a balanced workout includes exercises for all major muscle groups to promote overall fitness and prevent imbalances. **Nutrition:** Complement exercise programs with appropriate nutrition strategies based on body type and fitness goals. ---------------------------------------------------- **Lesson 4: Basic Principles of Physical Fitness** ---------------------------------------------------- **-** are fundamental guidelines that help in designing effective exercise programs. These principles ensure that workouts are safe, efficient, and aligned with fitness goals. Here\'s a detailed overview of these key principles: **1. Progressive Overload** To improve fitness, the workload must gradually increase beyond what the body is accustomed to. This can be achieved by increasing the intensity, duration, or frequency of exercise. **Application:** **✔ Increase Intensity:** Lift heavier weights, run faster, or perform more challenging exercises. **✔ Increase Duration:** Extend the length of workouts or increase the number of repetitions or sets. **✔ Increase Frequency:** Add more workout sessions per week. **Goal:** To stimulate physiological adaptations such as improved strength, endurance, and cardiovascular fitness. **2. Specificity** **Application:** **✔ For Strength:** Focus on resistance training and muscle-building exercises. **✔ For Endurance:** Emphasize aerobic activities like running or swimming. **✔ For Flexibility:** Include stretching or yoga routines. **Goal:** To ensure that the training effects are directly relevant to the individual\'s goals or sport- specific needs. **3. Reversibility** Fitness gains are lost if physical activity is reduced or stopped. This principle highlights the importance of consistency in maintaining fitness levels. **Application:** **✔ Regular Training:** Maintain a consistent exercise routine to prevent loss of progress. **✔ Active Rest:** Incorporate less intense activities during periods of reduced training. **Goal:** To minimize the loss of fitness and ensure long-term progress and maintenance. **4. Individualization** Exercise programs should be customized to fit an individual\'s unique needs, goals, fitness level, and abilities. **Application:** **✔ Personal Goals:** Tailor workouts to meet specific objectives such as weight loss, muscle gain, or improving endurance. **✔ Fitness Level:** Adjust the intensity and complexity of exercises based on the individual\'s current fitness level. **Goal:** To provide effective training that suits the individual\'s unique physical and personal characteristics. **5. Variation** Incorporating a variety of exercises and workout routines to prevent plateaus, reduce the risk of overuse injuries, and keep motivation high. **Application:** **✔ Change Workouts:** Regularly vary exercises, types of activities, and workout routines. **✔ Cross-Training:** Engage in different types of physical activities to work various muscle groups. **Goal:** To enhance overall fitness, prevent boredom, and reduce the risk of injury from repetitive strain. **6. Recovery** Allowing the body adequate time to rest and repair between workouts is crucial for optimal performance and injury prevention. **Application:** **✔ Rest Days:** Incorporate rest or active recovery days into the training schedule. **✔ Sleep and Nutrition:** Ensure adequate sleep and proper nutrition to support recovery. **Goal:** To allow the body to repair and strengthen, thereby improving performance and reducing the risk of overtraining and injuries. **7. Overtraining** Excessive training without adequate recovery can lead to decreased performance and increased risk of injury or illness. **Application:** **✔ Monitor Intensity:** Balance the intensity and volume of workouts. **✔ Listen to Your Body:** Be attentive to signs of fatigue, soreness, or injury. **Goal:** To avoid the negative effects of overtraining and ensure balanced and effective training. **8. Balance** Ensuring that all aspects of fitness (strength, endurance, flexibility, and balance) are addressed to promote overall health and functional fitness. **Application:** **✔ Balanced Routine:** Include a mix of cardiovascular, strength, flexibility, and balance exercises in the training program. **Functional Fitness:** Incorporate exercises that improve everyday functional movements. ------------------------------------------------- **Lesson 5: Making well-informed food choices** ------------------------------------------------- **Two essential components of the diet that support various bodily functions:** **1. Macronutrients** Macronutrients are nutrients that the body needs in large amounts to provide energy and support overall health. **There are three main types:** **✔ Carbohydrates:** - - ***Foods rich in carbohydrates include [grains, fruits, vegetables, and legumes. ]*** **✔ Proteins:** - ***Good sources of protein include [meat, dairy products, legumes, and nuts.]*** **✔ Fats:** - - ***Sources include [oils, butter, avocados, and fatty fish.]*** **2. Micronutrients** Micronutrients are required in smaller amounts but are still crucial for various bodily functions, including metabolism, immunity, and bone health. **They include:** **✔ Vitamins:** - **Examples:** - - -