PATHFIT 1- Movement Competency Training Students Copy.pdf

(PATHFIT 1: MOVEMENT COMPETENCY TRAINING) TOPIC 1: Movement Competency  The Movement Competence Training subject will help students develop the movement competence needed to participate in physical activities through the development of movement skills and the related application of movement...

(PATHFIT 1: MOVEMENT COMPETENCY TRAINING) TOPIC 1: Movement Competency  The Movement Competence Training subject will help students develop the movement competence needed to participate in physical activities through the development of movement skills and the related application of movement concepts and movement strategies. The development of fundamental movement skills in association with the application of movement concepts and principles provides the basic foundation for physical education mastery. Physical Fitness and Factors Affecting Performance Physical Activity Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. Physical Activity WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health. Physical Fitness It is the ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies. Exercise It is planned, structured, repetitively bodily movement done to improve or maintain one or more components of Physical Fitness Factors Affecting Performance 1. Your knowledge, skill and how you apply them in your job is fundamental to your performance. Without solid technical and tactical components, you don’t stand much chance of performing well. 2. Mental and physical energy is key to your performance. Having the right attitude, being confident and managing pressure are all- important. Factors Affecting Performance 3. Great performers have support teams, and they know how to use them. They know the emotional part of performance is critical. 4. The worlds best understand that the context and surroundings they work in also impacts performance. TOPIC 2: Health and Skill- related Fitness Components 1. Skill-related Components -involves skills that will enhance one's performance in athletic or sports events. 2. Health-related Components -involves skills that enable one to become and stay physically healthy. Skill-related Fitness Components Balance Coordination Speed Is the ability to use your senses Is the ability to perform a Is the ability to keep an together with your body parts movement or cover a distance upright posture while or to use two or more body in a short time. standing still or moving. parts together. Reaction Time Agility Is the amount of time to it takes Is the ability to change the you to move once you recognize position of your body quickly the need to act. and control your body movements. Health-related Fitness Components Cardio-respiratory Strength Muscular Endurance Endurance Is the ability to exercise Is the amount of force your Is the ability to use your your entire body for a long muscle can produce. muscle many times without time without stopping. tiring. Flexibility Body Composition Power Is the ability to use your joints Refers to the different type Is the ability to use strength fully through a wide range of of tissues that make up quickly. motion without injury. your body. TOPIC 3: The Science of Human Movement Skeletal System Muscular System THE SKELETAL SYSTEM The skeletal system is your body’s central framework. It consists of bones and connective tissue, including cartilage, tendons, and ligaments. It’s also called the musculoskeletal system. THE SKELETAL SYSTEM The skeletal system is a network of many different parts that work together to help you move. The main part of your skeletal system consists of your bones, hard structures that create your body’s framework — the skeleton. There are 206 bones in an adult human skeleton The Three Main Layers of the Bone Periosteum Compact bone Spongy bone Three Main Layers of the Bone: Periosteum The periosteum is a tough membrane that covers and protects the outside of the bone. Three Main Layers of the Bone: Compact Bone Below the periosteum, compact bone is white, hard, and smooth. It provides structural support and protection. Three Main Layers of the Bone: Spongy Bone The core, inner layer of the bone is softer than compact bone. It has small holes called pores to store marrow. Other Components of Bone Tendons Joint Cartilage Ligaments Other Components of Bone Tendons Joint are bands of tissue is where two or more that connect the ends bones in the body of a muscle to your come together. bone. Cartilage Ligaments This smooth and flexible Bands of strong substance covers the connective tissue tips of your bones holds bone together. where they meet. The Skeletal System THE MUSCULAR SYSTEM The muscular system is responsible for the movement of the human body. Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Types of Muscle Voluntary Involuntary muscles that are muscles that are not under your under your conscious control conscious control Properties of muscle tissue Excitability Extensibility the ability to respond the ability of a muscle to a stimulus, which to be stretched or may be delivered from extended. a motor neuron or a hormone. Contractility Elasticity the ability of muscle the ability to a muscle to cells to forcefully return to its original shorten. length when relaxed Three types of muscle tissue Visceral Muscle Skeletal Muscle makes organs contract the specialized tissue to move substances through the organ, is that is attached to controlled by the bones and allows unconscious part of the movement brain. Cardiac Muscle the muscle specific to the heart. The heart contracts and relaxes without our conscious awareness. Types of Muscle Tissue Muscular System How do bones and muscle works? Skeletal muscles are usually attached to the bone by tendons. When you want to move, your brain tells a muscle to contract, it shortens, pulling one bone towards another across a joint. Skeletal muscles work in pairs — when one shortens, a corresponding muscle lengthens. TOPIC 4: Macronutrients and Micronutrients  There’s no denying the impact food has on health. Eating high quality foods is essential in nourishing the body and protecting it from inflammation and oxidative stress. An inadequate intake of nutrients in your diet can lead to anything from low energy levels to chronic disease and serious health conditions  Having an awareness and understanding of the different types of nutrients in foods, the effects they have on your body, and how to incorporate them into your diet, makes it easier to live a healthy, balanced lifestyle. 1. Macronutrients -your body needs in larger amounts; carbohydrates, protein, and fat. 2. Micronutrients -your body needs in smaller amounts; vitamins and minerals Macronutrients are the elements in food that you need to grow and function normally. All macronutrients are obtained through the diet as the body can’t produce them on its own.  Carbohydrates are the sugars, starches and fibers found in fruits, grains, and vegetables. They’re the most important source of quick energy in your diet because they’re easily broken down into glucose, which the muscles and brain use to function. Simple Carbohydrates Complex Carbohydrates  Your daily intake of carbs will depend on various, personal considerations. However, when you do eat them, it’s important to choose the most energy and nutrient dense sources of carbohydrates.  Proteins are made up of amino acids and function as hormones, enzymes, and an antibody in the immune system. They make up parts of bodily structures like connective tissues, skin, hair, and muscle fibres.  Unsaturated fats regulate metabolism, maintain the elasticity of cell membranes, improve blood flow, and promote cell growth and regeneration. Fats are also important in delivering fat-soluble vitamins A, D, E and K into the body.  Like macronutrients, your body doesn’t produce micronutrients in the quantities that it needs, so eating a diet rich in vitamins and minerals is essential for a healthy body. 1. One of the main functions of vitamins is to help release the energy found in the food that you eat. 2. Vitamins help build protein and help your cells multiply 3. They make collagen, which helps heal wounds, support blood vessel walls, and promote healthy bones and teeth 4. Vitamins keep your eyes, skin, lungs, digestive tract and nervous system in good condition. 5. They build your bones, protect your vision, and interact with each other to help your body absorb the vitamins it needs to. 6. They protect you against diseases. 1. Minerals maintain the correct balance of water in your body 2. They promote healthy bones and stabilize the protein structures that you get from the protein you eat, including those that make up your hair, skin, and nails 3. They get the oxygen moving around your body 4. Minerals assist in your ability to taste and smell TOPIC 5: Food Pyramid The Food Pyramid Food Pyramid shows how much of what you eat over all should come form each shelf to achieve a healthy, balanced diet. Pinggang Pinoy The Basic Food Groups Go Foods Glow Foods Grow Foods Go Foods -type of food that provide fuel and help us 'go' and be active. Examples of 'Go' foods include bread, rice, pasta, cereals and potato. These foods give our muscles fuel to run, swim, jump, cycle and our brain fuel to concentrate Glow Foods -contain the Vegetables and the Fruits Group foods that supply the body with vitamins and minerals to keep the body healthy and functioning properly. Grow Foods - help our body grow bigger and stronger. 'Grow' foods help build our body's bones, teeth and muscles. Examples of 'Grow' foods include chicken, meat, fish, eggs and milk, and cheese. TOPIC 6: Getting to know your Body Calculating your BMI Calculating your DBW Calculating your TDEE TOPIC 7: Principles of Training and F.I.T.T. Principle Principles of Training The basic training principles are rules to follow which describe how the body responds to the physiological stress of physical activity. These principles provide the conceptual foundation for safe and effective physical program design. Principle of Individuality One size does not fit all, so when one athlete has a great response to a training program the temptation is there to try and get everyone to follow the same program. Principle of Specificity It indicates that you must train a specific energy system and specific muscle groups in order for them to improve. Principle of Overload It is the most basic of all fitness training principle. It specifies that you must perform physical exercise than normal amounts to get an improvement in physical fitness and health benefits. Principle of Progression It indicates that the load could be increased gradually overtime to remain effective and safe for best results. Principle of Regression It indicates that the load could be increased gradually overtime to remain effective and safe for best results. Principle of Variation Including variation into a training program maintains individual’s interest and provides a change of pace while still making progress toward desired goals. Principle of Recovery The body needs time to adapt to the demands placed on it. Incorporating time to rest into the fitness program aids the body in this effort. Principle of Reversibility This states when you stop working out, you lose the effects of training. It is sometimes referred to as the ''use it or lose it'' F.I.T.T Principle Frequency Intensity refers to the number it is the degree of of exercise sessions effort or exertion put per week: for example forth by an individual three to five times per during exercise. week. Time Type is the duration of the is the mode of exercise length of the activity. being performed. TOPIC 8: Types and Method of Training Types of Training Continuous Training Circuit Training is any form of is a type of training training that that involves maintains the heart exercises at a variety rate at a desired level of different stations. over a sustained period of time. Types of Training Interval Training Plyometrics Training is exercising with is a type of training periods of rest that involves planned into the exercises with short session. bursts of high intensity. Types of Training Flexibility Training Weight Training completing certain training is a method exercises that will of training using improve a persons weights. range of motion around a joint.