PATHFIT 1 1st Year 1st Semester PDF

PATHFIT 1 [1st Year - 1st Semester] LESSON 1: CORE TRAINING: POSTURE AND CORE STABILITY CORE TRAINING jumping, hopping, and leaping are considered Core training is considered as the strengthening fundamental locomotor movements. and conditioning of the core...

PATHFIT 1 [1st Year - 1st Semester] LESSON 1: CORE TRAINING: POSTURE AND CORE STABILITY CORE TRAINING jumping, hopping, and leaping are considered Core training is considered as the strengthening fundamental locomotor movements. and conditioning of the core muscles surrounding the mid-section of our body-the C. MANIPULATIVE abdomen, hips, pelvis, and lower back. These Manipulative movements are movements that muscles wrap and protect the spine which is involve the use of a body part like hands or feet responsible for stabilizing and balancing the to move or manipulate an item. Manipulative body during movement. And also, core training movements can include gross motor skills, like refers to core stabilization or balance training. kicking or bouncing a ball, or fine motor skills, like writing or coloring. Manipulative motor Core training is a form of exercise that focuses skills are often important in sports. on strengthening and stabilizing the muscles of the trunk, including the abdominals, back, hips, Manipulative movements such as throwing, and pelvis. These muscles are essential for catching, kicking, trapping, striking, volleying, maintaining good posture, balance, and bouncing, and ball rolling are considered to be movement quality, as well as preventing injuries fundamental manipulative skills. These skills are and pain. essential to purposeful and controlled interaction with objects in our environment. Fundamental Movement Skills The Fundamental Movement Skills (FMS) are Assessments of Physical Activity and Readiness some of the most common actions from · Besides your movement skills competency, childhood to adulthood. checking your current levels of activity and - FMS consists of three skill groups that fitness is crucial to determine the readiness of define physical literacy which are the your body for physical activities. non-locomotor, locomotor, and manipulative skills. · Most of the Assessments being done are the PAR-Q where the results of this test will A. NON-LOCOMOTOR determine if you have a medical problem and Any movement that does not travel, but uses the need to address it as soon as possible. available space in any direction or movement organized around the axis of the body (axial · This assessment will be done before movement); bending, twisting, stretching, and participating in the fitness test or any physical swinging is an example of axial movement. activity. Ex. Stretching, Twisting, Squat, Lunge B. LOCOMOTOR Locomotor movement skills are those in which the body is moved in one direction, or a combination of directions, from one point to another. Activities such as walking, jogging, moving forwards, backward, skipping, running, Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] LESSON 2: CORE TRAINING: FUNDAMENTAL MOVEMENT SKILLS POSTURE AND CORE STABILITY Core stability muscles, or postural muscles, are the deep muscles in your abdomen, pelvis, and back. They act as a corset or scaffolding holding you together rather than moving your trunk. It is important to have good postural muscles to help CORE STABILITY maintain a good posture. In the abdomen, there Ability of the core, or the muscles of the are four layers of muscles. abdomen and lower back, to maintain or resume a relative position (or trajectory) of the trunk And also, there are syndromes that are after perturbation. developed when the muscles of your shoulders, neck, and chest are out of balance, some too ANATOMY OF THE CORE CORE STABILIZERS weak and some too tight. WHAT IS POSTURE? Posture is how you sit or stand. Good posture positions the body correctly and makes sure your weight is evenly balanced. This means that the skeleton, muscles and ligaments aren't overstretched or stained. Good posture makes sure your spine has three curves. Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] 1. Transverse Abdominis 1. Rectus Femoris 2. Pelvic Floor 2. Internal Obliques 3. Erector Spinae 3. Latissimus Dorsi 4. Multifidus 4. Quadratus Lumborum CORE MOBILIZERS CORE HIP MUSCLES Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] EXERCISE PROGRESSION AND LESSON 3: CORE TRAINING: REGRESSION NON-LOCOMOTOR SKILLS An exercise REGRESSION is simply an TRAINING approach to decrease the demand for exercise or movement. Conversely, a PROGRESSION does the opposite by increasing the demand incrementally through minor changes. traditional push-up. BRACING THE CORE Bracing your core requires you to engage your entire trunk - abdominals, pelvic floor, diaphragm, and spinal erectors - to create the NON-LOCOMOTOR SKILLS stability required to lift safely. It also ensures an Non-locomotor skills include: bending, twisting, effective force transfer through your body to curling, and swaying motions involving a wide move the weight. range of body joints. Non-locomotor skills include stretching, bending, twisting, and hand clapping. They consist of any motion of the body that doesn't result in traveling from one place to another. Turning, foot tapping and winking are examples as well. NON-LOCOMOTOR MOVEMENTS 1. Bending 2. Flexing BRACING VERSUS HOLLOWING 3. Stretching HOLLOWING EXERCISES, which 4. Extending concentrate on the contraction of local muscles, 5. Lifting draw the belly button toward the lumbar spine. 6. Raising On the other hand, BRACING EXERCISES, 7. Twisting which contract the local and global muscles at 8. Turning the same time, are performed by pushing the 9. Balance abdomen out externally 10. Push/Pull Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] TRAINING GUIDELINES Should limit the amount of time spent being How much physical activity is recommended? sedentary. Replacing sedentary time with physical activity of any intensity (including light WHO guidelines and recommendations provide intensity) provides health benefits, and eto help details for different age groups and specific reduce the detrimental effects of high levels of population groups on how much physical sedentary behavior on health, all adults and activity is needed for good health. older adults should aim to do more than the recommended levels of moderate to CHILDREN & ADOLESCENTS AGED 5-17 vigorous-intensity physical activity. YEARS Should do at least an average of 60 minutes per IMPORTANCE OF CORE TRAINING: day of a moderate- to-vigorous intensity, mostly Core exercises train the muscles in your pelvis, aerobic, physical activity, across the week. lower back, hips, and abdomen to work in harmony. This leads to better balance and Should incorporate vigorous-intensity aerobic stability, whether on the playing field or in daily activities, as well as those that strengthen muscle activities. In fact, most sports and other physical and bone, at least 3 days a week. activities depend on stable core muscles. Should limit the amount of time spent being sedentary, particularly the amount of recreational screen time. ADULTS AGED 18-64 YEARS should do at least 150-300 minutes of moderate-intensity aerobic physical activity; or at least 75-150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous- intensity activity throughout the week should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. May increase moderate-intensity aerobic activity to more than 300 minutes, or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits. Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] LESSON 4: CORE TRAINING: DESIGNING OF PERSONAL What are the benefits of using a personal TRAINING PROGRAM training program? Simply put, setting goals and having a strategy PERSONAL TRAINING PROGRAM in place will dramatically increase your chances Designing a fitness training plan that's tailored to of achieving your goals. If your plan has been your personal goals will make you more likely put together properly you should really be to succeed. The key to designing an effective getting the most out of your workouts, which is training plan is determining your goals, choosing especially important if you are looking to the right kind of exercises, and tracking your achieve your goals in a limited amount of time. progress along the way. By doing these things Having a plan in place will also allow you to and sticking to your plan, you'll be on your way measure your progress as you go along, so you to achieving your fitness goals. can see whether you are on track. PART I: DETERMINING YOUR GOALS 1. Make a list of your personal fitness goals. 2. Come up with a realistic timeline for achieving your goals. 3. Measure your current fitness level. 4. Make dietary changes to help yourself meet your fitness goals. PART II: DESIGNING YOUR WORKOUTS 1. Include 5-10 minutes of warm-up stretches before your workouts. 2. Do moderate and vigorous aerobic exercises if your goal is to lose weight. 3. Do weight-training exercises if your goal is to gain muscle mass. 4. Do both aerobic and weight-training exercises Personal Training Program is one-on-one if your goal is overall fitness. fitnerss instruction that incorporates fitness 5. Balance your training plan by doing different assessments, detailed body composition exercises. analysis, goal setting, and exercise education. 6. Start with low-intensity workouts and Following an introductory session, your trainer progress slowly. will guide you through challenging workout 7. Include time for recovery in your plan. routines specifically designed for your fitness needs. PART III: TRACKING YOUR PROGRESS 1. Log your workouts so you know how much The key to designing an effective training plan is you're exercising. determining your goals. 2. Weigh yourself once a week. 1. Determining Your Goals 3. Keep a journal about how you feel physically 2. Designing Your Workouts and emotionally. 3. Tracking Your Progress 4. Adjust your fitness training plan as needed. Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] LESSON 5:MOVEMENT COMPETENCY: MOBILITY - We divide movement competencies into more specific skills including: sending, Every movement that we do has a connection to receiving, transporting, and body the division of our body, and we must know the control. limit of each division's movement coverage to avoid injuries. SENDING SKILLS includes how a child moves or sends an object away from them. This Movement competencies are essential to can include throwing, kicking, head butting, or participation in physical activity. If movement other creative methods. For example, if the goal competencies are not developed and nurtured of a game is to hit a target (e.g. a plastic cone/ from a young age, this can lead to inactivity and pylon), the child has a number of different the health and social problems linked to options. For example, s/he could throw inactivity. underhand or overhand (sending upper body) or kick (sending lower body) the ball, aiming for 1. AXIAL MOVEMENT - Type movement is the target. done by a part or several parts of the body in a stationary place. RECEIVING SKILLS include how a child catches or receives an object. This can include 2. LOCOMOTOR MOVEMENT - Type of catching, using a foot to stop a ball, trapping an movement that brings the performer from one object with their body, or other creative place to another. methods. 3. BODY DIVISION - A major section or TRANSPORTING SKILLS include different segments of the body. ways to move around the environment such as walking, running, hopping, skipping and 4. DIRECTION OF MOVEMENTS - jumping (upright transporting), but also rolling Directions of steps can be indicated either in and tumbling (vertical or prone transporting). relation to the room or in relation to the body position. BODY CONTROL SKILLS involve balance and skills that require us to move one part of our 5. MOVEMENT - The act or an instance of body while keeping the others still. It can moving; a change in place or position. include body control skills while stationary (e.g. standing while putting on shoes or reaching up The following graphic provides examples of to get an object from a high shelf) or while how movement competencies set a foundation moving (e.g. walking while balancing on the for participation in different physical activities. curb of a sidewalk) COORDINATED MOVEMENTS are how a child combines the different types of movement skills together in everyday activities and play. This can include catching a ball while running or navigating an outdoor playground. Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] WHAT IS MOBILITY TRAINING? It combines mobility exercises that increase the range of movements and motions your body can perform. These include flexibility, but also balance, pliability, and strength. The full combination is the best way to avoid injury. Why mobility training should become part of your routine? If you want to run faster, jump higher, squat lower, lift weights more efficiently, and achieve your ultimate fitness goals, mobility training is a must. Incorporating mobility and flexibility is vital when wanting to gain peak fitness and functioning. Mobility training helps prevent muscles from becoming tight, immobile, and suffering from an all-around lack of movement again, leading to potential injury. We can only get away with poor and limited mobility for a certain length of time before our body tells us we've had enough. The benefits of mobility training are plentiful: 1. Promotes good posture. 2. It helps prevent knots and injuries. 3. Relieves tension associated with sedentary lifestyles or over exercising. 4. Improves all-around functional fitness performance. 5. It increases our range of movement, helping us stay active and healthy longer in life. 6. Reduces joint deterioration (prevention is always better than cure). 7. It prevents aches and pains (and prevention, you know the drill). 8. It helps build stronger, more adaptive muscles and joints. Bachelor of Arts in Communication | 1A PATHFIT 1 [1st Year - 1st Semester] LESSON 6: MOVEMENT COMPETENCY 4.) REVERSE LUNGE WITH OVERHEAD ASSESSMENT ASSESSING ONE REACH ANOTHER IN DIADIC (by pair) WITHIN THE GROUP 1.) 3-WAY DRILLS ANKLE JOINT MOBILITY 5.) LATERAL LUNGE 2.) LEG LOCK HIP BRIDGE 3.) PIGEON STRETCH Bachelor of Arts in Communication | 1A