PATHFIT 1- Movement Enhancement PDF

PATHFIT 1- Movement Enhancement ❑ Article XIV, Section 19 of 1987 Philippine Constitution o SECTION 1. The state shall promote physical education and encourage sports programs, league competitions and amateur sports including the training for international...

PATHFIT 1- Movement Enhancement ❑ Article XIV, Section 19 of 1987 Philippine Constitution o SECTION 1. The state shall promote physical education and encourage sports programs, league competitions and amateur sports including the training for international competitions to foster self-discipline team work & excellence for the development of healthy and alert citizenry. o SECTION 2. All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors. ❑ PHYSICAL EDUCATION is an integral part of the educational program designed to promote the optimum development of an individual physically, mentally, socially, emotionally, and spiritually through total body movement in the performance of properly selected physical activities. ❑ PHYSICAL FITNESS Fitness The ability to carry out daily tasks efficiently with enough physical capacity to cope with the physical needs of life. States that it is the ability to carry out daily tasks efficiently with enough energy left over to enjoy leisure time pursuits and to meet unforeseen emergencies. Physical Fitness The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies. (Physical fitness at any age depends upon eating the correct foods, having sufficient rest, taking adequate daily exercise, and maintaining a strong mental attitude.) ❑ ASPECTS OF FITNESS 1. Physical Fitness - refers to the ability of an individual to perform his daily tasks efficiently without undue fatigue and has some extra “reserves” in case of emergency. 2. Social Fitness – is the ability to mingle with different types of people and interest and concern for others. 3. Emotional Fitness – refers to the ability of an individual to control his emotions or feelings. ACG PATHFIT 1- Movement Enhancement 4. Mental Fitness – is the ability to cope with common problems of everyday living. 5. Spiritual Fitness - is the beliefs and practices that strengthen your connectedness with sources of hope, meaning, and purpose. Total Fitness It refers to the fitness of the whole person including physical, mental, social, emotional and spiritual fitness ❑ COMPONENTS OF PHYSICAL FITNESS Here follows the 11 components of physical fitness and its respective indicators; Health-Related Fitness Components 1. Cardio respiratory Endurance – the ability of the lungs and heart to take in and transport adequate amounts of oxygen to the working muscles. 2. Muscular Endurance – the ability of the muscles to apply a sub maximal force repeatedly or to sustain a muscular contraction for a certain period of time. 3. Muscular strength – the maximal one effort force that ca be exerted against a resistance. 4. Flexibility - the functional capacity of a joint to move through a full range of motion. 5. Body Composition – the ratio of lean body tissue (muscle and bone) to body fat tissue. Skill-Related Fitness Components 6. Agility - quickness of movement 7. Speed - the ability of the individual to make a successive movement of the same kind in the shortest time 8. Balance – the state of equilibrium. 9. Power – refers to muscular power which is the ability to release maximum force in the shortest period of time; the ability of the muscle to exert effort. 10. Reaction Time – the amount of time it takes to start a movement once your senses signal the need to move. 11. Coordination – the ability to use the senses together with body parts in performing tasks smoothly and accurately. ❑ EATING DISORDER AND FOUR TYPES OF EATING ACG PATHFIT 1- Movement Enhancement Eating Disorder is an illness that are characterized by irregular eating habits and stress concern about size. Can develop during any stage in life but typically appear during teen years or adulthood. Commonly coexist with other conditions such as anxiety, depression etc. WHY THERE IS EATING DISORDERS? 1. Genetic Some genes identified in the contribution to eating disorders have been shown to be associated with specific personality traits. They are believed to be highly heritable and often exist prior to the onset of the eating disorder. These traits are: Obsessive thinking, Perfectionistic tendencies, Sensitivity to reward and punishment, Emotional instability, Hypersensitivity, Impulsivity, Strictness. 2. Biochemical Anorexia Nervosa – characterized by low weight, fear of gaining weight and a strong desire to be thin, resulting in food restriction. Bulimia Nervosa – characterized by recurrent binge eating followed by compensatory behaviors such as self-induced vomiting, excessive use of laxatives or excessive exercise. Binge eating – characterized by eating much more rapidly than normal, eating until feeling uncomfortably full, eating large amounts of food when not feeling physically hungry , eating alone because of feeling embarrassed by how much one is eating and feeling disgusted with oneself, depressed or guilty afterwards. 3. Psychological This eating disorder are common in individuals who struggle with clinical depression, anxiety disorders and obsessive-compulsive disorder, Low self-esteem, Feelings of hopelessness and inadequacy, Trouble coping with emotions or expressing your emotions and Perfectionism. 4. Cultural Most individuals are exposed to cultural pressures regarding weight or appearance. 5. Environmental Environment can cause eating disorder because of family or other relationship problems, history of physical or sexual abuse, activities that encourage thinness or focus on weight, peer pressure, being bullied because of weight or appearance in general. Eating disorders are illnesses, not character flaws or choices. Individuals don’t choose to have an eating disorder. You also can’t tell whether a person has an eating disorder just by looking at their appearance. People with eating disorders can be underweight, normal weight or overweight. It’s impossible to diagnose anyone just by looking at them. ❑ Four Types of Eating You Should Know ACG PATHFIT 1- Movement Enhancement Fueling for Performance Nutrition is critical for both academic and sports performance. Student- athletes need to fuel early and often in order to meet their daily energy needs. Fueling before exercise has been shown to improve performance over exercising in the fasted state. Consuming 30 to 60 grams of carbohydrate each hour during prolonged exercise will prevent the under- fueling trap. It’s just a matter of timing, wrong timing/ timing of intake definitely cause imbalance nutrition. Because the body is needed to reach the level of optimum efficiency. People should have ‘food strategies and time management’. To ensure the timing of food and fluids before, during or after exercise and especially to those who are non- athletes. Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself Emotional Eating Tips to Stop Emotional Eating 1. Identify the triggers - such as stress, emotions, social influences, boredom 2. Find ways to overcome them instead of eating - manage yourself, like if you are bored, read a book, go to an amusement park, watch comedy shows -when having problems, confront it with confidence, - if lonely, just call someone, play with pets etc. 3. Practice Mindful eating - Awareness of your physical and emotional cues, Awareness of your non-hunger triggers for eating, Awareness on how you buy, prepare and eat your food, Choosing foods that give you both enjoyment and nourishment, Learning to meet your emotional needs in ways other than eating. 4. Pause and think - Construct a strategy to avoid this All this can help, but not if you can’t stand for it, let’s make a change. Social Eating Tips to avoid 1. Say no! For events whit many food 2. Try to manage and control 3. Make a decision 4. Change your habits 5. Encourage others to 6. Known your limits 7. Make yourself busy. ACG PATHFIT 1- Movement Enhancement Distracted Eating Tips 1. Make the time to eat 2. Take a break on gadgets etc. 3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of your food choices and take time to eat. Your behaviors are strongly influenced by your environments. Constantly being on the go, working at a desk all day, and watching TV and laptops all influence your brain and behaviors when it comes to food choices. Bring your focus back to your food, be mindful when eating and chew thoroughly to improve your health and your waistline. ❑ Types of Warm-up Exercise Static warm-up- stay in position Dynamic warm-up- moving from one place to another FITT Principle F- frequency (how often) I- Intensity (how hard) T- time (period of time) T- type (what type) ❑ Basic Position Where Most Exercises Begin A. Standing Positions 1. Feet together or Feet Parallel The feet are about one (1) inch apart, toes pointing forward. Arms at the sides. 2. Stride Position The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the body is on both feet and the trunks is at the center. Arms at sides. 3. Lunge Position Bend one knee, the other leg straight ACG PATHFIT 1- Movement Enhancement Weight on both feet. Hands on hips. 4. Half-Knee Bend Feet together, bend knees to about 45” angle; feet flat on floor, body erect; hands on hips. 5. Full Knees Bend or Squat Position The knees are fully bent, sit on the Heels of the feet. The weight of the body is on the balls of the feet. B. Sitting Positions 1. Long Sitting Position Sitting with legs extended forward, toes pointed; trunk erect and hands on hips. 2. Hook Sitting Position Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs. 3. Long Sitting Rest Position Legs and toes are extended forward; hands at the rear on the floor. Elbow and boy straight. 4. Tuck Sitting Position Sitting on buttocks, bend knees close to body; round back so that the forehead and the knees are in contact; hold shin of legs. 5. Stride Sitting Position ACG PATHFIT 1- Movement Enhancement Sitting on buttocks, spread legs apart, trunk erect, hands on thighs. 6. Side Sitting Position Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees. 7. Hurdle Sitting Position Sitting on buttocks, bend right leg at the back about 90o angle, the other leg extended diagonally forward. 8. Heels Sit From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips. 9. Cross Sitting 10. Frog Sitting or Tailor Sitting C. Kneeling Positions 1. Kneeling Position Kneel on both knees, knees close together, body erect, hands on hips. 2. Stride Kneeling Position ACG PATHFIT 1- Movement Enhancement Kneeling on both knees, with knees apart. 3. Half-kneeling Position Right or Left Kneeling on right, left in half-kneeling position in front. Hands on hips. 4. Kneeling Position One Leg Extended Sideward Kneeling on one leg, the other extended sideward, forward or backward. D. Lying Positions 1. Back or Supine Lying Position Lying on the back, the body is well Extended, arms overhead, toes pointed. 2. Front or Prone Lying Position Body is well extended and in front of the body in contact with the floor. Toes pointed, arms forward. 3. Side Lying Position With the body well extended, the side of the body is in contact with the floor, one hand on the floor overhead and other hand bent close to chest palms on floor. Toes pointed. 4. Hook Lying Position In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead. 5. Tuck Lying Position Lying on the back, pull the knees close to the forehead, hold shin of legs. ACG PATHFIT 1- Movement Enhancement E. Arm Support Positions 1. Supine or Back Arm Support From a long lying position, lift the body with straight arms support. Body, legs and toes well extended and one straight line. 2. Prone or Front Arm Support From a front lying position, lift the body to front arms support; body, legs and toes well extended and in one straight line. 3. Side Arm Support The body is supported with the right or left arm; the body is well extended. F. Four-Base Positions 1. Dog Stand Position From a kneeling position, place the hands on the floor, elbows straight, toes pointed; the knees and hands are the base of support. 2. Bridge Stand Positions From a hook sitting lift the trunk; legs and arms in right angle with the trunk. G. Hand Positions 1. Hands on Waist Place hands on waist, fingers pointing from thumbs pointing backward. ACG PATHFIT 1- Movement Enhancement 2. Hands on Chest Palms facing down, thumbs touching the chest, elbows in line with the shoulders. 3. Hands on Shoulders Bend arms from the elbow, fingertips touching the shoulders, elbow in line with the shoulders, rib cage lifted. 4. Hands on Neck Bend arms from the elbows, place hands behind the neck, fingertips meeting each other, elbows in line with the shoulders. 5. Hands on Hips Place hands on hips, thumbs pointing back and fingers pointing front. H. Arm Positions 1. Arms Forward Raise arms forward with palms facing each other. Hands in line with the shoulder, elbows slightly extended. 2. Arms Sideward Raise arms sideward, palms facing down, fingertips in line with the shoulder. 3. Arms Upward Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line with the body. ACG PATHFIT 1- Movement Enhancement 4. Arms Oblique Positions 5. Arms in T-Positions ❑ Anatomical Reference Position, Directional and Movement Terms Supination - body facing upward/ palm facing up Pronation - body facing downward/ palm facing down Plantar flexion - pointing down Dorsi flexion - pointing up Extension - opposite of flexion Hyperextension - next movement after extension Rotation - act of turning part of the body Circumduction - cone movement Abduction - act of moving away the midline Adduction - moving back to anatomical position Elevation - moving up ACG PATHFIT 1- Movement Enhancement Depression - moving down Opposition - thumb and little finger move together Reposition - thumb and little finger going back to its anatomical position ❑ Physical Activity to Be Executed and Graded Non – Locomotor Breathing and Bracing Dead Bug Series Level 1 Single leg raise (Left and Right) 15 reps Level 2 Contra lateral arm and leg (Left and Right) 15 reps Level 3 Single leg raise elevation (Left and Right) 15 reps Level 4 Contra lateral arm and leg elevation (Left and Right) 15 reps Rolling (10 counts) Step 1 Left arm extend on top of head, Right arm across then roll Step 2 Right arm across then roll Step 3 Roll back Step 4 Do steps 1 to 3 to the other side Push-Up Push-up plank - Elbow push-up to Full push-up Modified Push-Up (10 counts) Step 1 Cobra push-up Step 2 Knee push-up Step 3 Full push-up Step 4 Reverse from 3 to 1 Planking Series Level 1 Elbow plank 15 secs. Level 2 Full plank 15 secs. Level 3 Left arm raise 15 secs. Level 4 Right arm raise 15 secs. Level 5 Left leg raise 15 secs. Level 6 Right leg raise 15 secs. Level 7 Contra lateral L arm &R leg raise 15 secs. Level 8 Contra lateral R arm &L leg raise 15 secs. Bird Dog Series Dog stand Step 1 arm raise L & R 15 secs. Step 2 leg raise L & R 15 secs. Step 3 Contra lateral L arm &R leg raise 15 secs. ACG PATHFIT 1- Movement Enhancement Contra lateral R arm &L leg raise 15 secs. Step 4 Knee to elbow (L to R , R to L) Bridge Exercise Step 1 Bend both legs to the ground 15 reps. Step 2 Hips elevation 15 reps. Step 3 Hips and L,R foot elevation 15 reps. Squat Sequence (10 counts) Step 1 Low plank (elbow plank) Step 2 High plank (full plank) Step 3 L foot close to L hand Step 4 R foot close to R hand Step 5 Pray position Step 6 Extend arms upward, squeeze back Step 7 Stand up Step 8 Reverse from 7 to 1 Locomotor Crawling Army crawl Baby crawl Bear crawl Spiderman crawl Gorilla crawl Lateral crawl Exercise for balance One leg One leg (close eyes) Toe touches Superman Airplane Jumping and Landing Squat Jump Land (soft & quiet) Absorb Step off Absorb Running Arm action (arm swing) Leg kick (wall mountain climbers) Elastic band (Running) ACG