REVIEWER-PATHFIT.pdf

REVIEWER PATHFIT 5. Muscular Strength - ability to move and lift objects. MODULE 1 Skill-related fitness is the ability to perform Physical Education is "ed...

REVIEWER PATHFIT 5. Muscular Strength - ability to move and lift objects. MODULE 1 Skill-related fitness is the ability to perform Physical Education is "education through during games and sports, also called the physical". performance fitness. Physical Education plays an important role Skill related components are more relevant to in human development and continues to certain athletes. expand at a fast rate. Six components of Skill related BENEFITS IN HAVING REGULAR PHYSICAL fitness ACTIVITY 1. Agility - ability to move quickly and to easily Builds Self-Confidence change direction. Develops Motor Skills 2. Balance - state of equilibrium, ability of the Health and Nutrition body position to remain upright. Relieves Stress 3. Coordination - ability to execute smooth, accurate, controlled motor responses (optimal LESSON 1 interaction of muscle function). Physical Fitness alludes to the capacity of 4. Power - combines speed and strength. your body frameworks to cooperate effectively 5. Reaction Time - refers to how quickly you Physical fitness is divided into five health- can respond to an external stimulus. and six skill-related components. 6. Speed - refers to the distance traveled per Skill-related fitness enhances one’s unit of time. It is how fast an object is moving. performance in athletic or sports events. LESSON 2 Health-related fitness ability to become and stay physically healthy. 7 PRINCIPLES OD EXERCISE AND SPORTS TRAINING Health-related fitness is focused on factors that promote optimum health and prevent the 1. Individuality - Everyone is NOT created onset of disease and problems associated with equal from a physical standpoint.This is based inactivity. on a combination of factors like genetic ability, predominance of muscle fiber types, other HRF Components factors in your life, chronological or athletic age, 1. Body Composition - ratio of your fat mass to and mental state. fat-free mass. 2.Specificity - specificity is imposing a specific 2. Cardiorespiratory Endurance - ability of type of stress on the body repeatedly and in a body to efficiently and effectively intake oxygen variety of ways. and deliver it to your body's tissues by way of -Exercise is stress and because the body the heart, lungs, arteries, vessels, and veins. efficiently acclimates to stress, 3. Flexibility - ability of joints to move through 3.Progression - To ensure that results will unrestricted range of motion you. continue to improve over time, the degree of the 4. Muscular Endurance - ability of a training intensity must continually increase above the adapted work load. particular muscle group to exert force, continuously and repetitively, over a period 4.Overload - one of the seven big laws of of time. fitness and training. -it says that you have to gradually increase the Phase 1:Warm up intensity, duration, type, or time of a workout progressively in order to see adaptations. Phase 2:Conditioning 5.Adaptation - Over time the body becomes Phase 3:Cool down accustomed to exercising at a given level. Phase 4:Stretching -This adaptation results in improved efficiency, C. Modern Exercise Phases less effort and less muscle breakdown at that level. Phase 1:Warm up 6.Recovery - body cannot repair itself without Phase 2:Dynamic stretch rest and time to recover. Phase 3:Cool down -Both short periods like hours between multiple Phase 4:Stretching sessions in a day and longer periods like days or weeks to recover from a long season are Phase 5:Static stretch necessary to ensure your body does not suffer Warm-up - Preparing your body for the activity from exhaustion or overuse injuries. of the conditioning part of your workout. 7.Reversibility - The benefits of training are -allows your body to adjust gradually to the lost with prolonged periods without training. increased demand on your heart, muscles, LESSON 3 breathing, and circulation. FITT PRINCIPLE Conditioning (or the activity/exercise itself) - It is when you perform the exercise that Placing increasing amounts of stress on the produces fitness benefits: calorie burning, body causes adaptations that improve fitness; building endurance, or muscle strengthening. progression is critical. Cooldown - gradually bringing the body back to The FITT Principle (or formula) is a great way of its relaxed state from a super active state. monitoring your exercise program. - Tapering down the muscle movement before Frequency: refers to the frequency of exercise completely stopping the heavy workouts helps undertaken or how often you exercise. the body cope better with the changes in the Intensity: refers to the intensity of exercise metabolism and muscles used during the undertaken or how hard you exercise. workout. Time: refers to the time you spend exercising or MODULE 2 how long you exercise for. Non-locomotor movement is “movement that Type: refers to the type of exercise undertaken moves around the axis of the body (the spine).is or what kind of exercise you do. attached movement. It stays in one place. LESSON 4 - Basic non-locomotor movements include bend-straighten, twist-turn, swing-rock, push- A. Traditional Exercise Phase pull, curl-stretch, and rise-fall. PHASE OF EXERCISE -abilities are abilities are basic movements that Phase 1: Warm up are performed while in contact with the ground. Phase 2: Conditioning LESSON 1 Phase 3: Cool – down Non-Locomotor Abilities - abilities are essential body movements that do not include B. Evolving Exercise Phases traveling. Swing - It is a pendular motion of a body part Walk - Is a slow locomotor skill where one foot that can move forward and backward or side to is always on the ground. side. Run - It is faster locomotor skill. During a run, Twist - Is a partial rotation of body parts around the feet are both in the air at the same time. an axis Skipping - A locomotor skill that requires the Turn - Is a full rotation of the body around a students to alternate their motion from the left vertical or horizontal. Full, half or quarter turns side to the right and then continue to alternate from left to right. Shake - It is a short quick vibrating movement in a body part or the whole body. Galloping - A skill that can be performed with either foot as the lead. One foot is placed in Bend - It is a flex of a body part at a joint. front of the opposite foot. Stretch - Extending a body part or the whole Hopping - It is a one footed skill. Students body. stand on one foot and will hop with the one foot. Wiggle - A small or big, fast or slow curvy Jumping - A two footed skill. Students will movement of a body part or the whole body. stand with both feet together and will jump with Rock or Sway - To shift of the body weight both feet together. forward, backward, side to side or in a circular Slide - A sideways movement. The students pathway/ will move to their right or their left with the Bracing the Core - We tighten all the muscles appropriate shoulder leading the direction of the surrounding the abdomen. As we contract the slide. abdominal muscles. Walking Backwards - A slow movement. The Dead bug Series - Lift your legs so your knees students will need to turn their heads to watch are straight over your hips. On an exhale, slowly where they are going. lower your right arm and left leg until they're just Leap - A movement when a student leaves the above the floor. ground. Bird Dog Series - Maintain a neutral spine by LESSON 2 engaging your abdominal muscles. Movement Matters - When we move we make Plank Series - Start in plank, inhale, and then move your backside toward your heels as you our body productive in performing a task. This exhale. will help our body to regulate the flood of sugar in our body. Squat Series - The humble squat might just be the most effective exercise you can do: It Posture - Efficient training can help to correct engages the entire lower half of the body, bad posture and muscular inequalities caused including the hips, glutes, quads, hamstrings, by unhealthy lifestyle and sedentary lifestyle. and calves. Press up scapular protraction and Fat Burning - Useful training delivers fantastic retraction - Bodybuilding lore has people fat burning workouts, by using full body bench press or perform a push-up by holding exercises that improve the body fitness. the shoulder blades in retraction to eliminate the serratus anterior function of scapular Muscle Tone/Density - It improves the protraction. muscular strength and endurance through proper exercise and active lifestyle. MODULE 3 LESSON 1 Sports Specific - Having an active lifestyle helps us to have interest in the world of sports.