PATHFIT 2 - Physical Fitness and Wellness PDF

Okay, here is the conversion of the document into a structured markdown format: ### Module 2: Physical Fitness and Wellness **FITNESS+WELLNESS** **Learning Outcomes** * Define and explain aspects of physical fitness and wellness. * List several factors that impact physical fitness. * Expla...

Okay, here is the conversion of the document into a structured markdown format: ### Module 2: Physical Fitness and Wellness **FITNESS+WELLNESS** **Learning Outcomes** * Define and explain aspects of physical fitness and wellness. * List several factors that impact physical fitness. * Explain what it means to live healthily. * Demonstrate an understanding of the benefits of physical fitness and wellness. * Select appropriate physical activities and perform them safely in order to maintain a healthy lifestyle. * Create a physical fitness personal plan and a wellness plan for healthy living. **Defining Physical Fitness** Physical fitness refers to your body systems' capacity to function effectively together to allow you to be healthy and perform daily living activities. Being physically fit means completing everyday tasks with the minimum possible effort. A fit person can do school work, do duties at home, and have enough time to enjoy sports and other leisure activities. According to the MIT Medical Center for Health Promotion and Wellness (n.d.), "physical fitness is to the human body what fine-tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel, and do our best. Physical fitness involves the performance of the heart and lungs and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability." Duffy (2017) observes that when you are fit, you have: 1. Energy to do what is important to you and to be more productive. 2. Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of everyday life and deal with stress. 3. Reduced risk for many health problems, such as heart disease, cancer, diabetes, and osteoporosis. 4. The chance to look and feel your best. 5. Physical strength and endurance to accomplish physical challenges. 6. A better chance for a higher quality of life and perhaps a longer life, too. Looking fit does not automatically mean being fit. Given the many aspects of health and wellness, it is important to see physical fitness from a more holistic perspective. When you follow your physical fitness program, it's important to remember that health is an individual attribute that varies from person to person. Age, sex, heredity, lifestyle patterns, exercise, and eating habits are some of the factors that influence it. There is nothing you can do about the first three factors, but it's within your control to modify and improve the other factors if only you desire so. **The Eleven (11) Components of Physical Fitness** It is easier to understand physical fitness by analyzing its components or parts. Health-related fitness are fitness programs that are prescribed to improve the general health of the individual. The five components of physical fitness related to health include: 1. Cardiorespiratory endurance 2. Muscular endurance 3. Muscular strength 4. Body composition 5. Flexibility Can you match each of the above-mentioned health-related fitness terms with their correct definitions provided below? Choose the letter of the best answer and then write your answers in the space provided before each health-related fitness term. A. The fat and nonfat components of the human body, which are important in assessing recommended body weight. B. The ability of a joint to move freely through its full range of motion. C. The lungs, heart, and blood vessels capacity to supply the cells with enough quantities of oxygen to meet the demands of sustained physical exercise. D. The ability of a muscle to exert maximum force against resistance. E. The capacity of the muscle to exercise force continuously over time. Health-related fitness standards are the lowest fitness requirements for keeping good health, reducing the risk of chronic illnesses, and decreasing muscular-skeletal injuries. In contrast, motor-skill-related fitness are fitness programs that are used to improve athletic ability. Skill-related fitness components consist of: 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed Can you also match each of the aforementioned skill-related fitness terms with their correct definitions given below? Choose the letter of the best answer. A. The capacity to apply full power in as short a time as possible. B. The capacity to rapidly and efficiently move and change the body's direction and position while under control. C. The capacity to move rapidly across the ground or grab or throw the legs and arms instantly. D. The ability to effectively and efficiently control two or more body parts. E. The ability to respond rapidly to stimuli. F. The power to stand upright or remain in control of body movements, whether stable or moving. **Defining Wellness** Wellness is the act of consistently practicing healthy habits to achieve better physical and mental health results, so you prosper while living, rather than just living. According to The World Health Organization, wellness is "...a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." Similarly, the National Wellness Institute defines wellness as "a conscious, self-directed and evolving process of achieving full potential." Maintaining an optimal level of wellness is utterly essential to a better quality of life. Wellness matters as everything we do and every emotion we feel is connected to our well-being. Our well-being, in effect, strongly influences our behavior and emotions. Its like ina constant loop. Thus, all of us need to reach optimal wellness to decrease tension, reduce the likelihood of illness, and ensure positive relationships. --- ### Module 3: Biomechanics and Body Movements **BIOMECHANICS** **Learning Outcomes** * Define biomechanics; * Discuss fundamental body movement and its types; * Talk about fundamental movement skills, and related movement concepts, strategies and principles; * Apply the movement elements, principles and strategies into physical fitness activities. **Defining Biomechanics** Biomechanics (from Ancient Greek: βίος "life" and μηχανική “mechanics") is the study and science of how biological organisms' systems and structures react to external forces and stimuli. Biomechanics is the science of movement of a living body, including how muscles, bones, tendons, and ligaments work together to produce movement. Biomechanics is part of the larger field of kinesiology, specifically focusing on the mechanics of the movement. (Rogers, 2019) In exercise-based physical activities, safety is about keeping excellent form, which, when you think about it, is about using accurate biomechanical principles. If you apply good force, your form and movement will also be good, significantly reducing the risk of injury. The degree to which subjects move securely and effectively is called efficiency. Using mechanical concepts to improve an athlete's technique and the modification or adjustment of a specific training regimen designed by their coach or trainer to assist them in achieving their goals can help them perform better. **Elements of Biomechanics** In biomechanics, there are five (5) important elements or components: motion, force, momentum, levers, and balance. They are briefly discussed below. | | | | :----- | :----------------------------------------------------------------------------------------------------------------------------- | | Motion | The movement of a body or an object across space. Speed and acceleration are major elements of motion. | | Force | This is the push or pull that causes a person or an object to accelerate, decelerate, stop, or change direction. | | Momentum | This is the product of a weight and its velocity when it is moved. | | Levers | Our arms and legs function as levers; a lever has three parts: the resistance arm, the fulcrum, and the axis of rotation. | | Balance | This refers to stability. The alignment of the body's center of gravity over the base of support is a fundamental principle of balance: Many recreational and physical activities necessitate a good sense of balance. | **Principles Used in Biomechanics** Biomechanics focuses on the following essential principles: *dynamics. The study of moving systems that undergo acceleration and deceleration. Kinematics. The study of motion patterns describes the effect of forces on a system, including linear and angular variations in velocity through time, position, displacement, speed, and acceleration. Kinetics. The study of what generates motion and the forces and durations at work. statics. The study of systems at equilibrium, whether at rest or moving at a constant velocity*. * Dynamics. The study of moving systems that undergo acceleration and deceleration. * Kinematics. The study of motion patterns describes the effect of forces on a system, including linear and angular variations in velocity through time, position, displacement, speed, and acceleration. * Kinetics. The study of what generates motion and the forces and durations at work. * Statics. The study of systems at equilibrium, whether at rest or moving at a constant velocity. **Objectives of Biomechanics** The primary objective of biomechanics of sport and physical exercise is to increase performance in a particular sport or physical exercise. In a broader sense, the objective of biomechanics of sport and physical exercise is to improve physical fitness. For example, the proper biomechanics of running enables athletes to engage in regular physical activity for extended periods of time without being substantially injured by features and their effects. The secondary objective of biomechanics of sport and physical exercise is to make recommendations for injury prevention. This secondary objective of sport biomechanics is inextricably linked to the first objective since a healthy athlete will outperform an injured athlete. **Applications of Biomechanics** Biomechanics is a rapidly expanding field with numerous applications. Here are some practical applications of biomechanics: The study of movement is one of the most important applications of biomechanics. Biomechanics can help us understand how muscles function and move. This information can be applied to diseases and disorders involving movement, such as arthritis and cerebral palsy. Biomechanics can also be used to design innovative medical treatments. The usage of orthotics and prosthetics is one example. Orthotics are devices used to improve body alignment, whereas prosthetics are artificial limbs used to replace lost or broken limbs. Both of these gadgets are based on biomechanical principles. Biomechanics is also applied in the design of sports equipment. This includes anything from shoes and clothing to sports equipment like bats and balls. The purpose of biomechanics in this situation is to design equipment that can improve athlete performance while reducing the risk of injury (Sri Chaitanya College, 2022). **Fundamental Body Movements** Fundamental body movements are the foundations for physical activities such as games, sports, and recreational activities. They are a specific collection of skills that involve various body parts but should NOT be confused with sporting abilities. Before anyone can participate in physical activities requiring body management and skillful movement, basic movement skills must first be mastered before learning more complex, specialized skills such as those needed for games, sports, and recreational activities. Numerous studies have indicated that students are more likely to actively engage in physical activities when they learn fundamental body movements at a young age. When fundamental body movements are not mastered at an early age, they cannot participate in certain physical activities as they grow older. For example, a child who never learns to catch a ball later cannot participate successfully in the following games: baseball, softball, basketball, cricket, and other sports that require ball-catching skills. There are two types of basic body movements: locomotor movements and non-locomotor movements. Let us look at each a little closer. Locomotor movements refer to the body's movements, where the body travels from one location to another point. There are eight major locomotor movements. These are classified as either even movements or as regular movements. Even rhythmic movements are made up of equal, unchanging actions. These movements include walking, running, hopping, leaping, and jumping. Uneven rhythm movements consist of unequal actions. They also sometimes incorporate alternating actions. These movements include skipping, galloping sliding. Non-locomotor movements, sometimes called axial movements, refer to the body's movements without allowing the body to travel. Bending, shaking, stretching, swaying, swinging, turning, twisting, and wiggling are examples, although non-locomotor movements can be combined with locomotor movements (e.g., walk and arm swing). Fundamental movement skills are a particular set of skills that require the use of different body parts, such as feet, legs, shoulders, body, head, arms, and hands. They are the foundation for more advanced and specialized skills that learners will need to participate in various games, sports, and leisure activities during their lives. Fundamental movement skills can be categorized into three groups: 1. Body management skills which involve balancing, maintaining equilibrium and postural control of the body in stillness and in motion such as rolling, stopping, stretching, bending, twisting, landing, climbing, and turning 2. Locomotor skills which involve transporting the body in any direction from one point to another such as walking, running, jumping, hopping, galloping, marching and skipping 3. Object control skills require controlling implements and objects such as balls, hoops, bats, and ribbons that involve the use of body parts, such as hands and feet. The following movement concepts (or elements of movement) which are studied in the Physical Education curriculum include: 1. Body awareness. Learning a person's body parts and understanding what the parts can do, and moving the parts. 2. Spatial awareness. Knowing how much space the body occupies and utilizing the body in physical space. 3. Directional awareness. Understanding left and right, up and down, in and out, top and bottom, and front and back 4. Temporal awareness. The construction of an internal time structure that identifies movement-time relationships 5. Relationship awareness. Understanding with what the body makes movements, or with whom the body makes movements. Movement strategies refer to various approaches that will help you or your team successfully achieve a movement outcome or goal. Movement strategies include moving into physical space to receive a pass from a teammate or hitting a ball away from opponents to make it difficult to retrieve or return the ball. Different games and sports may require similar activities or goals and will use identical movement strategies to achieve success. (Movement strategies - Australian Curriculum Health Physical Education, 2014) Movement principles provide a solid foundation for physical activities in any environment, with or without any equipment. They can be introduced in simple, age-appropriate ways to help students improve their movements' efficiency and effectiveness. The application of these principles becomes more refined as movement competence improves. Some movement principles include: 1. Balance. The capacity to sustain the body's line of gravity within the support base with minimal postural sway. 2. Centering. Your human body's core, where all body movements emanate and hold you as you move together. 3. Center of gravity. The balance point or that point where all the body's weight is distributed equally across all sides. 4. Posture. The body's presumed position either with support during muscle activity or a coordinated action by a group of muscles working to maintain stability. 5. Gesture. The use of the body to convey emotions and ideas through movement patterns as an expressive instrument. 6. Rhythm. The pattern and emphasis of beats. 7. Breathing. The use of inhalation and exhalation to give fluidity and harmony to a person's movement.