2024 PATHFIT Unit 1. PDF

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Source: https://comp.utm.my/cs/welcome-2020-2021-1-new-students/ Message to PATHFIT01 Students PATHFIT 1 is a 2-unit subject that reintroduces the fundamental movement patterns of non-locomo...

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Source: https://comp.utm.my/cs/welcome-2020-2021-1-new-students/ Message to PATHFIT01 Students PATHFIT 1 is a 2-unit subject that reintroduces the fundamental movement patterns of non-locomotor and locomotor skills, integrated with core training to meet the demands of functional fitness and physical activity performance. Emphasis will be on exercise regression, enhancing fitness, and adapting movement competencies to independent physical activity pursuits. In conjunction, with fitness and wellness concepts, exercise, and healthy eating principles, periodic evaluation will be conducted of one’s level of fitness and physical activity, as well as eating patterns to monitor one’s progress and achievement of personal fitness and dietary goals (CMO 39, 2021). This semester may be filled with challenges and adversity as the country adjusts to the post-normal. Nonetheless, with the university's core values, we can hurdle whatever obstacles come our way. We hope you will do your best in the PATHFIT01 lessons and perform the activities productively and rewarding. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 1  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 At the end of the UNIT 1 lesson, the students shall be able to: Fitness and Wellness recognize the distinction between wellness and fitness; The pursuit of a happier and healthier life has taken on more discuss the goals of importance in our fast-paced society. The first unit will focus on the ideas fitness and wellness; of wellness and fitness. Living a happy life requires understanding the explain the benefits differences between them, even if they may seem to be the same. of fitness and wellness; As a college student, you must know these basic concepts as they will enable you to perform well in all physical activities you will participate in this semester. So, let's examine fitness and wellness in more detail and provide helpful advice on leading a balanced lifestyle. Fitness and Health Concepts Fitness and wellness are frequently used synonymously when discussing ways to enhance general welfare and well-being. The two differ greatly from one another. This is because fitness focuses on your physical health, while wellness encapsulates a balance between all types of health, including your physical health. Fitness, according to Merriam-Webster, is the condition or quality of being fit. It characterizes the body's ability to carry out duties Fitness enables us to successfully and efficiently (WHO, 2020). Everyone is different when it feel, look, and perform comes to their degree of fitness, so it's vital to find the exercise and at our best. activity regimen that works best for you (Fetters et al., 2022). Developing a well-rounded fitness regimen requires addressing several aspects of fitness. Physical fitness is the state in which your body's systems function optimally to support your capacity to maintain your health and carry out everyday tasks (Corbin, et al., 2022). Being efficient is putting in the least amount of effort possible when carrying out daily duties. Furthermore, a person's physical fitness is a collection of characteristics that assesses their capacity to do everyday tasks with vigor, alertness, and minimal weariness (Fetters et al., 2022). A fit person has adequate energy to engage in sports and other We strive to be fit leisure activities while still managing their time at work and in school because we want to be (Corbin, 2022). Additionally, a fit individual can carry out and appreciate well-rounded in our routine tasks, can respond to emergencies, and can fully enjoy life. overall approach to (Stetson,2017). Our bodies are meant to move and tend to function health. better when we are more fit. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 2  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Wellness is holistic, multidimensional, and interconnected. Wellness is a proactive process by which Beyond physical health, wellness encompasses many aspects of living individuals become a happy and balanced existence. A holistic feeling of wellness is conscious of and make achieved by this multi-dimensional tapestry that unites many facets of decisions toward a more our existence (Abeysinghe, 2023). A life well lived requires wellness successful existence (McGlone,2023). The goal of wellness is to reach an ideal state of well- (The National Institute of being through choices, activities, and intentions that will enable you to Wellness,2021). thrive rather than just survive. Wellness encompasses 8 mutually interdependent dimensions: Emotional, Occupational, Intellectual, Environmental, Financial, Social, Physical, and Spiritual. Your daily decisions must reflect your active awareness, acceptance, and commitment to these dimensions. If you want to be healthy, happy, and fulfilled, you must establish positive behaviors that support excellent health and make sure they are met to attain wellness. Emotional: Coping effectively with life and creating satisfying relationships. Occupational: Personal satisfaction and enrichment derived from one's work. Intellectual: Recognizing creating abilities and finding ways to expand knowledge and skills. Environmental: Good Image adapted from UC Davis Student Health and Counseling Services health by occupying pleasant, stimulating Health is a state of complete physical, mental, and social well- environments that being and not merely the absence of disease or infirmity (WHO,1948; support well-being. Felman,2023). But in 1986, WHO made it even clearer that it views Financial: Satisfaction health as a desirable concept that emphasizes both social and personal with current and future resources and physical capabilities (Felman,2023). This indicates that financial situations. health is a resource to support a person's role in larger society rather than being a goal in and of itself. It suggests that maintaining good Social: Developing a health and participating in a variety of physical activities might enhance sense of connection, belonging, and a well- one's quality of life. developed support system. A healthy lifestyle is the ability to live a whole life that is meaningful and purposeful (Felman,2023). A healthy lifestyle implies Physical: Recognizing the following good habits such as having a healthy diet, taking time to need for physical activity, diet, sleep, nutrition. exercise regularly, and getting adequate sleep at night (Davidson, 2022). The best way to maintain health is to preserve it through a Spiritual: Expanding our healthful lifestyle rather than waiting until sickness or infirmity to address sense of purpose and health problems. meaning in life. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 3  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 The Benefits of Fitness and Wellness People may attain a complete approach to health by integrating wellness and fitness. Prioritizing fitness and wellness are essential to a happier, healthier, and more fulfilling life. Benefits of Wellness: The benefits of wellness are numerous and extend beyond good physical health. By putting wellness first, individuals can: Lower chances of anxiety and depression, increase mental acuity, and strengthen emotional stability through wellness activities such as stress reduction, mindfulness, and meditation; have emotional stability and fulfillment resulting from self-care, meaningful connections, and emotional expression. promote a balanced approach to health including regular exercise, a healthy diet, and preventative treatment that lowers the risk of chronic illnesses and lengthen life expectancy; value one’s social well-being, establishing dependable connections and belongingness among the people in the community Benefits of Fitness: Physical health and performance are the main benefits of fitness, but mental and emotional health are also enhanced by it. By putting fitness first, individuals can achieve the following: doing muscle-strengthening activities can help increase muscle mass and strength; fit muscles use less energy and are basic for all body actions leading to an increase in vitality; maintaining your general postural alignment better than one with weak musculature; giving relief on low-back pain by engaging in exercises to strengthen the back and abdominal muscles; engaging in physical fitness to postpone ageing process, and reduce the risk of dying early due to chronic diseases such as heart disease and certain cancers; having a workout partner is likely to make you enjoy exercise, improve your motivation, encourage a regular fitness regime, push yourself to perform harder, and can help time pass quickly while you are catching up, having a laugh, encouraging each other, you're also getting healthier; doing regular physical activities such as exercise, sports or games can help keep your thinking, learning, and judgment skills sharp as you age; improving your personality and developing desirable social skills PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 4  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 The Goals of Fitness and Wellness The goal of fitness and A Short-term Goals ab be achieved today, this week, this month, or wellness is to attain even this year. harmony and balance in all facets of life. A long-term goal is something you wish to complete in the distant future and takes more time, planning, and patience. Goals of Fitness: The fitness goals are usually more specific, measurable, achievable, realistic and time-bounded. SMART Goals help individuals focus their desires and intentions and create a standard by which success can be measured. Short-term: By summer time, I’ll run a 5K. Wellness goals Long-term: This time next year, I’ll run a 10K. encompass long-term health and general Short-term: For the next six months, I’ll go to two yoga classes per quality of life, while week. fitness goals concentrate Long-term: By this time next year, I’ll work on advanced poses in on measurable outcomes higher-intensity yoga classes. like weight reduction, muscle gain, or enhanced sports performance. Short-term: I’ll be able to do 25 knee push-ups in a row without being fatigued in the next three months. Long-term: In a year, I’ll do 50 regular pushups in a row. Goals of Wellness: The goals of wellness are wide-ranging and cover a variety of aspects of health. The goal of wellness is to attain harmony and balance in all areas of life. Short-term: For the upcoming month, I'll dedicate 20 minutes every Sunday to plan out my weekly meals. Long-term: This time next year, involve in meticulous meal planning, emphasizing nutrient-packed foods like avocados, nuts, seeds, lean meats, and non-starchy veggies Short-term: For the next six months, I’ll elevate my food choices, cut down on spontaneous snacking, and enhance my overall eating habits. Long-term: By this time next year, I'll stay attuned to my body's reactions, tweaking my nutrient intake as necessary, and continually educate myself on balanced and sustainable eating lifestyle. Short-term: I’ll incorporate a mix of fruits, vegetables, lean proteins, and whole grains. in the next three months. Long-term: In a year, my diet will prioritize healthy fats, moderate protein, and minimal carbohydrates. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 5  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Reflective Essay REFLECTION ON PHYSICAL FITNESS AND WELLNESS Directions: In essay form, write what you have learned in Unit 1. You will be graded according to the rubrics provided in this Unit 1. I. Introduction II. Personal Journey to Fitness Motivation and Goals Challenges Faced III. Physical and Mental Benefits of Exercise IV. Nutrition and Its Role in Wellness V. Conclusion and Future Goals PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 6  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 REFERENCES RUBRIC FOR REFLECTIION PAPER // ESSAY Outcome: Students will write reflection paper / essay which is logically organized, have a clear sense of purpose and demonstrate a command of the practices of effective writing. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 7  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 REFERENCES Abesinghe, N. (2023). The Holistic Tapestry: Exploring the 8 Dimensions of Wellness. LinkedIn. Retrieved September 4, 2024, from https://www.linkedin.com/pulse/holistic-tapestry-exploring-8-dimensions- wellness-nilanga-abeysinghe-vi1vc Corbin, C.B., Castelli, D.M., Sibley, B.A., & Le Masurier, G.C. (2022). Fitness for Life 7th Edition Cloth With Web Resource. Davidson, K. (2022). What Are the 5 Health-Related Components of Physical Fitness? Retrieved 25 June 2023, from https://www.healthline.com/health/fitness/health-related-components-of-fitness Felman, A. (2023) What is Good Health? Medical News Today. Retrieved 24 June 2023, from https://www.medicalnewstoday.com/articles/150999. Fetters, K.A., Asp, K., & Migala, J. (2022) Fitness and Exercise: Health Benefits, How to Get Started, and How to Get Better. Retrieved 24 June 2023, from https://www.everydayhealth.com/fitness/guide/ Flowell (2022). Nutrition for Wellness: Understanding how food affects your wellbeing. Linked In. Retrieved August 31, 2024, from https://www.linkedin.com/pulse/nutrition-wellness-understanding-how-food-affects- your-wellbeing- Green, S. & Shallal, K. (2020). Essential Nutrients. Maricopa Community Colleges. Retrieved August 31, 2024, from https://open.maricopa.edu/nutritionessentials/chapter/essential-nutrients/ McGlone, A. (19 February 2023). What is Wellness? An Introduction to the 9 Dimensions of Wellness. Grace Counseling and Wellness. Retrieved 1 July 2023, from https://www.graceandwellnessnc.com/post/what-is- wellness-an-introduction-to-the-9-dimensions-of-wellness Morris, T. (2024). How Counting Macros Can Help You Reach Your Health Goals. Retrieved September 1, 2024, from https://store.google.com/intl/en/ideas/articles/counting-macros-can-help-reach-health-goals/ Nall, R. (2019). What’s the Difference Between Micronutrients and Macronutrients? Healthline. Retrieved August 31, 2024, from https://www.healthline.com/health/food-nutrition/micros-vs-macros Satrazemis, E. (2023). How to Count Macros: What Are Macros & Tracking Them. Trifectra. Retrieved August 31, 2024, from https://www.trifectanutrition.com/blog/how-to-count-macros-and-why-you-should-do- it?srsltid=AfmBOopf02IkvSyIQ3h1qxb8oIDFdhJoL--9P-AC9N-3LAWCzpUhh14n Streit, L. (2021). What Are Macronutrients? All You Need to Know. Healthline. Retrieved August 31, 2024, from https://www.healthline.com/nutrition/what-are-macronutrients#: Sullivan, K. (2023). 8 Micronutrients essential for metabolic health. Levels. Retrieved September 1, 2024, from https://www.levels.com/blog/8-micronutrients-essential-for-metabolic-health UC Davis. Eight Dimensions of Wellness. Retrieved September 4, 2024, from https://shcs.ucdavis.edu/health- and-wellness/eight-dimensions-wellness University of Maryland. 8 Dimensions of Wellness. Your Guide to Living Well. Retrieved September 4, 2024, from https://umwellness.wordpress.com/8-dimensions-of-wellness/ World Health Organization. Health Promotion Glossary Update. Retrieved 1 July 2023, from https://www.who.int/healthpromotion/about/HPR%20Glossary_New%20Terms.pdf Zambon, V. (2023). The benefits of counting macros and how to do it. Medical News Today. Retrieved September 1, 2024, from https://www.medicalnewstoday.com/articles/how-to-count-macros PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING 8