2024-PATHFIT3-UNIT-1-ONLY.pdf

PATHFIT03: MENU OF DANCE, SPORTTS, MARTIAL ARTS, GROUP EXERCISES, OUTDOOR AND ADVENTURE ACTIVITIES UNIT 1 Setting Health, Fitness and Dietary Targets At the end of the lesso...

PATHFIT03: MENU OF DANCE, SPORTTS, MARTIAL ARTS, GROUP EXERCISES, OUTDOOR AND ADVENTURE ACTIVITIES UNIT 1 Setting Health, Fitness and Dietary Targets At the end of the lesson, the students Behavior Towards Fitness shall be able to: identify one’s present behavior towards fitness create a Behavior Modification Plan to improve one’s lifestyle; and discuss healthy eating principles It is like love or hate when it comes to fitness. Making the decision to be fit is the most important behavior to engage in outside of the target fitness behaviors (e.g., running, lifting) themselves (Green,2020). Maintaining a physically fit body can be easily achieved through various physical activities, but you will never be able to maintain this habit if you don't feel good about yourself or your body. Behaviors such as exercise routines, dietary choices, and lifestyle habits directly impact physical fitness (Ryan, 2024). Behavior has an impact on motivation, self-control, and consistency in leading an active lifestyle. Physical fitness levels can be greatly impacted by forming healthy habits, such as prioritizing exercise, creating clear fitness goals, and controlling stress. As everyone knows, finding the motivation toward fitness can be challenging. It is up to you to determine whether or not you value living longer. You have to make the decision that you value leading a better life. Green (2020) emphasized that decisions are the output of thinking, imagining, planning, and figuring out what’s next. Thus, we make the decision to be fit even before we engaged in any fitness behavior. Making the lifelong choice to maintain your physical health and participate in long-term fitness activities. A lot of things have an impact on this value-based decision. The decision to be fit is effortful, takes time, but has purpose. There now, go decide. PMPCSOMCIO PATHFIT03 2024 1  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Behavior Modification Plan A behavior plan is a written document that teaches good behavior and rewards it. The main objective of the behavior plan is to stop or prevent misbehavior among PATHFIT03 students without resorting to punishments. What is your behavior towards fitness? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What fitness challenges do you face right now? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What negative behavior towards fitness do you want to reduce? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ How would you replace your negative behavior towards fitness? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What do you think are the consequences if your behavior towards fitness is negative? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What rewards do you desire for replacing your negative behavior towards fitness? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ PMPCSOMCIO PATHFIT03: 2  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Nutrition Nutrition should be a year-round focus, but those pursuing a healthier lifestyle often require a new sense of focus. If you need a little healthy eating inspiration to get you back on track, these inspiring healthy eating principles will give you plenty of ideas. General nutrition often offers advice about calories, carbohydrates, and fat, but all too often, we forget to address the holistic value of a well-balanced diet. Together with physical activity, a healthy diet is essential to achieve a sustainable health, which is defined as a healthy and active ageing avoiding the risk of diseases (Del Castillo & DeHond, 2024). Commit to a better mind, body and soul. Be passionate about maintaining a healthier, more balanced lifestyle. Eating Principles In today’s overly-processed society, it can be difficult to Real Food – eat mostly real, whole, unprocessed food as there is a maintain a balanced diet great joy and nourishment in a simple meal made from real focused on whole foods ingredients. Meats are best eaten during Balancing the Body – different types of foods tend to serve your the rainy days, while vegetables are better suited body and mind better during different seasons. Sustainability is the during hot days. most important factor in diet selection. In order to maintain a truly healthy lifestyle, you need a Balancing Diet with other Healthy Habits – a healthy lifestyle is balanced diet, plenty of not possible without healthy diet, but there are also several other exercise, and sufficient rest. elements that require your attention. Portion control is an essential Portion Control –it is important to understand which foods should aspect of nutritional balance. All diets control quantity to be eaten in limited quantities and which require a greater presence varying levels of precision. in your everyday diet. Sweet and salty are two of the Incorporating a Variety of Tastes – as you incorporate a greater most sought-after tastes, but your diet should include sour, variety of tastes into your diet, the body will finally be given the bitter, umami. nutrition they need to function optimally.. Texture refers to those Variety of Food Texture – is one of the major criteria that qualities of a food that can be consumers use to judge the quality and freshness of foods. Healthy felt with the fingers, tongue, palate, or teeth. recipes will ideally include several textures, such as crunchy, smooth, hard, tender, crisp, chewy, sticky or creamy. Gradual Transition – Gradual shifts are ideal, as sudden changes An abrupt transition in eating is to be avoided. can shock the body and have adverse physical and mental effects. One small change at a time means a dozen over a few months. That adds up to some amazing change over time, and it’s change that’s likely to last much longer. PMPCSOMCIO PATHFIT03: 3  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Take note of the Awareness – when you finish meals on auto-pilot, you are not truly properties of the food enjoying yourself. Slow down and think about the experience you are and what, exactly, having. makes it so enjoyable to consume. Self-forgiveness – everybody slips up from time to time, but the last thing Self-shaming will only you need is to beat yourself up over a perceived diet mistake. Instead, make you susceptible to future binges. forgive yourself and renew your commitment to a holistic diet. Prior to eating, say a few words of thanks and Gratitude – not everybody is lucky enough to have an abundance of good recognize the hard work that went into the food food available. Gratitude should be an integral part of everyday meal. you are about to consume. Fitness Testing Fitness testing is also known as fitness assessment. Fitness At the end of the unit, the students shall be able to: assessments are series of tests that measures and monitors students’ Execute the different physical fitness levels (Oklahoma Education). The series of tests will fitness tests assess the five health-related components namely: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body Set a fitness goal for oneself that would composition. promote sustainable lifestyle (SDG4/4.7) Fitness testing is an effective strategy to monitor and assess students’ fitness levels (Oklahoma Education). It can also help Individuals respond differently, both PATHFIT03 students understand how healthy they are by leaning about physically and mentally, the five components and how to set goals to improve their health-related to the same training fitness. Anderson (2024) expressed that measuring your fitness level protocols. regularly is one way to find out if you are making progress. Fitness testing must be individualized to account for individual Body Mass Index (BMI) – is the amount of fat mass compared differences. to lean muscle mass, bone and organs. The BMI is a popular tool for screening the PATHFIT03 students’ body composition because it is simple and non-invasive. It calculates the ratio of your weight to your height. Waist-Hip-Ratio (WHR) is one way to see if excess weight is putting your health at risk. It determines how much fat is stored on your waist, hips, and buttocks (Watson & Nall, 2023). The WHR measures the ratio of your waist circumference to your hip circumference. Even if your BMI is within a moderate range, your risk of disease may be increased. PMPCSOMCIO PATHFIT03: 4  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 The more aerobically fit you 3-Minute Step Test – is designed to measure your aerobic are, the quicker your heart rate will return to normal fitness. It assesses your fitness level based on how quickly your heart after exercise. rate recovers after a 3-minute bout of submaximal cardio exercise (Burmann, 2024). The results of a 3-minute step test can tell you how hard you can be safely pushing your heart during exercise. The lower your heart rate, the better your level of cardio fitness. A limitation of sit and reach is that, people with long Sit and Reach – measures flexibility of the lower back and arms and/or short legs hamstring muscles (Quinn, 2024). The tightness in the lower back and would get better results, while those with short arms hamstrings is often related to muscle pain and stiffness. This test may and/or long legs are at a help determine a student’s risk for future pain and injury. disadvantage. 1-Minute Squats – requires the student to complete as many squats as possible with no rest (Wood, 2008). The squat test measures the leg strength. Strong legs are essential in almost all sports. Performing the squat test regularly will allow you to measure your progress. 1-Minute Push Up – measures the upper body strength endurance. Push-ups are also excellent way to test strength and endurance (Quinn, 2023). Doing a push-up test can give you a sense of whether you would benefit from improving your fitness and a rough glimpse into cardiovascular health. 1-Minute Sit-Up – measures the strength and endurance of the abdominals and hip-flexor muscles (MAT, 2024). Count how many you can do in one minute. Don’t worry too much about how you rate. Just try and improve your own score. Karvonen Formula The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (THR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. 1. 220-age = estimated max HR 2. Estimated max HR – resting HR = HR reserve (HRR) 3. HRR x %age (e.g. 60%) = %age of HRR 4. % of HRR + resting HR = target HR PMPCSOMCIO PATHFIT03: 5  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Training Heart Rate Zone Your PULSE determines your Example 1 heart rate, or how many times your heart beats in one minute. A 25-year-old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%. PULSE RATES differ from person to person based on various factors such as weight, His Minimum Training Heart Rate: and activity level. 1. 220 – 25 (Age) = 195 2. 195 – 65 (Resting HR) = 130 HR Reserve (HRR) To get the best results, you should exercise below your 3. 130 (HRR) x.60 (Min. Intensity) = 78 (% of HRR) maximum heart rate in what is 4. 78 (%age of HRR) + 65 (Resting HR) = 143 Beats/Minute referred to as target heart rate. This will guarantee that you are achieving the ideal intensity level for your goals. His Maximum Training Heart Rate: 1. 220 – 25 (Age) = 195 2. 195 – 65 (Resting HR) = 130 Heart Rate by Age 220 – age 3. 130 X.70 (Max. Intensity) = 91 (% of HRR) 4. 91 (%age of HRR) + 65 (Resting HR) = 156 Beats/Minute For example: If you are 50 years old, the calculation would be: 220-50 = 170 (HRmax) His training heart rate zone will therefore be 143-156 beats per To calculate your heart rate on minute. the high end of the suitable range (about 75% of your max heart rate), multiply 170 by 0.75 (max intensity) to get about 128 beats per minute Example 2 (bpm) Marie is 20 years old and would like to calculate her target heart Heart Rate by Age and Gender rate if she exercises at a 65% -75% intensity level. She has a resting This method is more precise in heart rate of 65 predicting the risk of heart- related issues during a stress test. His Minimum Training Heart Rate: 5. 220 – 20 (Age) = 200 The formula for women is 206 – 88% of their age 6. 200 – 65 (Resting HR) = 135 HR Reserve (HRR) 7. 135 (HRR) x.65 (Min. Intensity) = 88 (% of HRR) For a 50-year-old, 206-(50 x 0.88) = 162 bpm 8. 88 (%age of HRR) + 65 (Resting HR) = 153 Beats/Minute His Maximum Training Heart Rate: 5. 220 – 20 (Age) = 200 6. 200 – 65 (Resting HR) = 135 7. 135 x.75 (Max. Intensity) = 101 (% of HRR) 8. 101 (%age of HRR) + 65 (Resting HR) = 166 Beats/Minute Her training heart rate zone will therefore be 153-166 beats per minute. PMPCSOMCIO PATHFIT03: 6  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Health and Fitness Goals Making a lifestyle change can be challenging. Many people Goal Setting can be a find that having a goal in mind gives them something to work powerful way to help you to towards, motivates them to stay on track and provides a measure of plan ahead and achieve what you want in life. how well they are doing. To create your own health and If you are trying to become more physically active, fitness goals, identify what you realistic, well-planned goals keep you focused and motivated. want to achieve or an area you want to improve on, and then focus on the actionable steps you need to take to achieve SMART Goals that goal. Using the SMART framework is a great way to give yourself direction, harness your motivation, and set yourself up for success. Whether you are wanting to make movement a part of your daily lifestyle, training for a sport event or want to challenge yourself with an exercise program, your goals need to encourage you to take action. To create your own health and The way you create your goals is so important. If you don’t fitness goals, identify what you want to achieve or an area you set yourself the right goals at the beginning of your fitness journey, want to improve on, and then you could be limiting your success before you even get started. focus on the actionable steps you need to take to achieve that goal. By using the SMART framework, you should consider five main focus areas when setting your goals to help make them more When you set yourself a achievable. SMART goals are: realistic time frame, it is easier 1. Specific – wanting to be able to do push-ups on your toes to plan ahead and schedule the time you will need to dedicate 2. Measurable – achieving a set number of repetitions of an towards achieving your goal, exercise like, specifying how many push-ups you want to do, and you’re more likely to be you can slowly work towards that number each time you do a motivated knowing there is a specific deadline. workout 3. Achievable – while your goal should challenge you, setting a With any goal, it is important to goal of doing 20 push-ups on your toes for three to six months keep track of your progress. time. You can work towards this by setting smaller goals such as Revise your ambitions if you doing five push-ups on your knees by the end of your second encounter a fitness setback or you need to challenge yourself week), before taking a new, more challenging steps to achieve to reach your goals sooner. the overall goal of doing 20 push-ups on your toes. 4. Relevant – think about why you want to achieve your goal of Chart your progress over time. doing 20 push-ups on your toes. Perhaps, you want to feel Keep a journal to record stronger and healthier so you can be more active. As a result, you whether you have achieved the smaller goals and actions might be more inspired and committed to putting in the effort. that are part of your plan to 5. Time-bounded -setting a time and deadline is a great way to achieve your bigger goals. stay on track. For example: I want to be able to do 20 push-ups on my toes in three months time. PMPCSOMCIO PATHFIT03: 7  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Short-Term Goals SMART SHORT-TERM ACTION REQUIRED TO FRAMEWORK FITNESS GOAL GET THERE SPECIFIC MEASURABLE ACHIEVABLE RELEVANT TIME-BOUNDED SMART SHORT-TERM ACTION REQUIRED TO FRAMEWORK HEALTH GOAL GET THERE SPECIFIC MEASURABLE ACHIEVABLE RELEVANT TIME-BOUNDED PMPCSOMCIO PATHFIT03: 8  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 References Anderson, J. (2024). The 3-Minute Step Test. A DIY Fitness Assessment. Spark People. Retrieved September 17, 2024, from https://www.google.com/amp/s/www.sparkpeople.com/resource Burmann, J. (2024). YMCA 3-Minute Step Test Calculator. Pike Fitness. Retrieved September 17, 2024, from https://pikefitness.com/resources/calculators/ymca-3-minut Del Castillo, D. & DeHond, A. I. (2024). The Principles of a Health Diet. Future Learn. Retrieved September 15, 2024, from https://futurelearn.com./info/courses/nutrition-for- health/0/steps/213595 Green, N. (2020). Deciding to Be Fit: The Most Important Fitness Behavior. Behavior Fit. Retrieved on September 13, 2024, from https://behaviorfit.com/deciding-to-be-fit-the-most-important- fitness-behavior/ MAN Assessment. (2024). Strength Endurance Test: Sit Up – 60 seconds & Endurance. Retrieved on September 17, 2024, from https://www.matassessment.com/blog/sit-up-60-seconds-end Oklahoma Education. Fitness Assessment Information Guide. Healthy Schools. Retrieved September 17, 2024, from Quinn, E. (2024). What is Sit and Reach Test? Very Well Fit. Retrieved September 17, 2024, from https://www.verywellfit.com/sit-and-reach-flexibility-test-3129279 Quinn, E. (2023). Test Your Upper Body Fitness with the Push Up Test. Very Well Fit. Retrieved September 17, 2024, from https://www.verywellfit.com/push-up-test-for-upper-body-strength Ryan, M. (2024). The Role of Behavior in Physical Fitness Levels. Heavy Mettle Fitness. Retrieved on September 13, 2024 from https://www.heavymettlefitness.com/blog/the-role-of-behavior- in-physical-fitness-levels Watson, S. & Nall, R. (2023). What Is the Waist-to-Hip Ratio? Healthline. Retrieved September 17, 2024, from https://www.healthline.com/health/waist-to-hip-ratio Wood, R. (2008). Squat Test: Testing Your Fitness at Home. Topend Sports. Retrieved September 17, 2024, from https://topensports.com/testing/tests/home-squat.htm PMPCSOMCIO PATHFIT03: 9