Pathfit 1: Movement Competency Training PDF

REVIEWER FOR PATHFIT 1: MOVEMENT COMPETENCY TRAINING ==================================================== The Movement Competence Training subject will help students develop the movement competence needed to participate in physical activities through the development of movement skills and the relat...

REVIEWER FOR PATHFIT 1: MOVEMENT COMPETENCY TRAINING ==================================================== The Movement Competence Training subject will help students 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 education mastery. **Physical activity** as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person's work. Both moderate- and vigorous-intensity physical activity improve health. **Exercise** is planned, structured, repetitively bodily movement done to improve or maintain one or more components of Physical Fitness. **Physical Fitness** is the ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies. Factors Affecting Performance ============================= 1. Your knowledge, skill and how you apply them in your job is fundamental to your performance. Without solid technical and tactical components, you don't stand much chance of performing well. 2. Mental and physical energy is key to your performance. Having the right attitude, being confident and managing pressure are all-important. 3. Great performers have support teams, and they know how to use them. They know the emotional part of performance is critical. 4. The world's best understand that the context and surroundings they work in also impacts performance. Health and Skill Related Fitness Components =========================================== [SKILL RELATED COMPONENTS] 1. **Balance**- is the ability to keep an upright posture while standing still or moving. 2. **Coordination**- is the ability to use your senses together with your body parts or to use two or more body parts together. 3. **Speed**- is the ability to perform a movement or cover a distance in a short time. 4. **Reaction Time**- is the amount of time to it takes you to move once you recognize the need to act. 5. **Agility**- is the ability to change the position of your body quickly and control your body movements. [HEALTH RELATED COMPONENTS] 1. **Cardio-respiratory Endurance**- is the ability to exercise your entire body for a long time without stopping. 2. **Strength**- is the amount of force your muscle can produce. 3. **Muscular Endurance**- is the ability to use your muscle many times without tiring. 4. **Flexibility**- is the ability to use your joints fully through a wide range of motion without injury. 5. **Power-** is the ability to use strength quickly. 6. **Body Composition**- Refers to the different type of tissues that make up your body. **The Science of Human Movement** Skeletal System =============== The skeletal system is your body's central framework. It consists of bones and connective tissue, including cartilage, tendons, and ligaments. It's also called the musculoskeletal system. **Muscular System** Properties of Muscle Tissue =========================== 1. Contractility is the ability of muscle cells to forcefully shorten. Contractility allows muscle tissue to pull on its attachment points and shorten with force.( muscles can only pull, never push.) 2. Excitability is the ability to respond to a stimulus, which may be delivered from a motor neuron or a hormone. 3. Extensibility is the ability of a muscle to be stretched or extended. 4. Elasticity is the ability to a muscle to return to its original length when relaxed Macro and Micronutrients ======================== There's no denying the impact food has on health. Eating high quality foods is essential in nourishing the body and protecting it from inflammation and oxidative stress. An inadequate intake of nutrients in your diet can lead to anything from low energy levels to chronic disease and serious health conditions. Having an awareness and understanding of the different types of nutrients in foods, the effects they have on your body, and how to incorporate them into your diet, makes it easier to live a healthy, balanced lifestyle. Macro and micronutrients ======================== The nutrients your body needs to promote growth and development and regulate bodily processes can be divided into two groups: macronutrients and micronutrients. **Macronutrients** are the nutrients your body needs in larger amounts, namely carbohydrates, protein, and fat. These provide your body with energy, or calories. **Micronutrients** are the nutrients your body needs in smaller amounts, which are commonly referred to as vitamins and minerals. more in-depth look into the roles and functions they support in your body is discussed below. **Macronutrients** are the elements in food that you need to grow and function normally. All macronutrients are obtained through the diet as the body can't produce them on its own. Carbohydrates, protein, and fat are the three main suppliers of nutrition in your diet. While all macros provide valuable energy to your body, they each fulfil different functions. **Carbohydrates** are the sugars, starches and fibers found in fruits, grains, and vegetables. They're the most important source of quick energy in your diet because they're easily broken down into glucose, which the muscles and brain use to function. The important distinction to make in this instance is between simple (bad) and complex (good) carbohydrates. The difference between the two is the chemical structure which affects how quickly the sugar is absorbed by the body. **Simple carbs, or 'bad' carbs**, generally release sugar faster because they are made with processed and refined sugar and don't contain any vitamins, minerals, or fibers. **Complex, or 'good carbs'**, are processed more slowly and are natural and filled with various nutrients. **Proteins** are made up of amino acids and function as hormones, enzymes, and an antibody in the immune system. They make up parts of bodily structures like connective tissues, skin, hair, and muscle fibers. Unlike carbs, proteins don't serve as a direct source of energy, but work like building blocks for other structures in the body. Animal products, such as meat and fish, contain all of the essential amino acids. Soy products, quinoa, and the seeds of a leafy green called Amaranth also contain all of the essential amino acids. **Fats.** The distinction between saturated and unsaturated fats is important because your body only needs the latter. **Unsaturated fats** regulate metabolism, maintain the elasticity of cell membranes, improve blood flow, and promote cell growth and regeneration. Fats are also important in delivering fat-soluble vitamins A, D, E and K into the body. Like macronutrients, your body doesn't produce **micronutrients** in the quantities that it needs, so eating a diet rich in vitamins and minerals is essential for a healthy body. Vitamins are organic and can be broken down by elements such as heat, air, or acid -- which means they can denature when cooked or exposed to air, making it slightly more difficult to ensure you're getting them in your diet. Minerals on the other hand are inorganic and aren't broken down in this way. This means that your body absorbs the minerals in the soil and water your food has come from. - Vitamins help build protein and help your cells multiply - They make collagen, which helps heal wounds, support blood vessel walls, and promote healthy bones and teeth - Vitamins keep your eyes, skin, lungs, digestive tract and nervous system in good condition - They build your bones, protect your vision, and interact with each other to help your body absorb the vitamins it needs to - They protect you against diseases - Minerals maintain the correct balance of water in your body - They promote healthy bones and stabilize the protein structures that you get from the protein you eat, including those that make up your hair, skin, and nails - They get the oxygen moving around your body. - Minerals assist in your ability to taste and smell. There are multiple food items that fulfil both macro and micronutrient functions. Incorporating these foods into your diet will allow your body to function at an optimal level. Other than oxygen and water, the food you eat is the only input your body has to perform the functions it needs for you to go about your daily life. The better quality the input, the better your body will be able to function and perform. THE FOOD PYRAMID ================ **Food Pyramid shows how much of what you eat over all should come form each shelf to achieve a healthy, balanced diet.** The Basic Food Groups ===================== - **Go Foods**- -type of food that provide fuel and help us \'go\' and be active. Examples of \'Go\' foods include bread, rice, pasta, cereals and potato. These foods give our muscles fuel to run, swim, jump, cycle and our brain fuel to concentrate - **Glow Foods**- -contain the Vegetables and the Fruits Group foods that supply the body with vitamins and minerals to keep the body healthy and functioning properly. - **Grow Foods**- help our body grow bigger and stronger. \'Grow\' foods help build our body\'s bones, teeth and muscles. Examples of \'Grow\' foods include chicken, meat, fish, eggs and milk, and cheese. Basic Training Principles 1. **Principle of Individuality**- One size does not fit all, so when one athlete has a great response to a training program the temptation is there to try and get everyone to follow the same program. 2. **Principle of Specificity**- It indicates that you must train a specific energy system and specific muscle groups in order for them to improve. 3. **Principle of Overload**- It is the most basic of all fitness training principle. It specifies that you must perform physical exercise than normal amounts to get an improvement in physical fitness and health benefits. 4. **Principle of Progression**- It indicates that the load could be increased gradually overtime to remain effective and safe for best results. 5. **Principle of Variation**- Including variation into a training program maintains individual's interest and provides a change of pace while still making progress toward desired goals. 6. **Principle of Recovery-** The body needs time to adapt to the demands placed on it. Incorporating time to rest into the fitness program aids the body in this effort. 7. **Principle of Reversibility-** This states when you stop working out, you lose the effects of training. It is sometimes referred to as the \'\'use it or lose it\'\' F.I.T.T. Principle ================== - **Frequency**- refers to the number of exercise sessions per week: for example three to five times per week. - **Intensity**- it is the degree of effort or exertion put forth by an individual during exercise. - **Time**- is the duration of the length of the activity. - **Type**- is the mode of exercise being performed.