Reviewer Pathfit PDF

1 | Page REVIEWER PATHFIT improving the physical health, fitness and well- being of students or individual. PHYSICAL EDUCATION...

1 | Page REVIEWER PATHFIT improving the physical health, fitness and well- being of students or individual. PHYSICAL EDUCATION - Physical education is process of learning and -Commonly known as PE, is a field that focuses practicing physical activities and exercise that are on improving health and fitness through exercise, intended to enhance physical fitness, motor skills, sports, games, and other physical activities. coordination, and overall health and well-being. - It aims to provide individuals with the THE SIGNIFICANCE OF PHYSICAL EDUCATION knowledge, abilities and experience needed to engage in physical activity. - Physical education is not just running around and - PE includes fitness, health, and motor skills playing games. It plays a vital role in enhancing related exercise promote social abilities, overall well-being, both physically and mentally. leadership, team work and sportsmanship. It - It contributes to improved cardiovascular fitness, commonly offered in school, college, universities increased muscular strength, and endurance, and fitness centers. thereby promoting physical health. - Physical education is a subject or field involves physical activities and exercises, with goal of THE FOUNDATION OF PHYSICAL EDUCATION The socio-cultural foundation examines the social and cultural factors that influence physical activity and sports participation. The scientific foundation includes motor behaviors biomechanics, and exercise physiology. The pedagogical foundation focuses on teaching and learning principles, curriculum development, and instruction design. TO ESTABLISH A HIGH-QUALITY PHYSICAL EDUCATION PROGRAM, A STRONG PEDAGOGICAL FOUNDATION IS ESSENTIAL. THE PE CURRICULUM AT DIFFERENT LEVELS Elementary and High School: build on previous knowledge and skills Senior High School; enhance fitness, health, and introduces sports psychology, biomechanics, and sports/recreation College/Tertiary: Focuses on sex strand motor sport skills, health and fitness, sport related values and attitude, safety knowledge and practice, knowledge of movement, and aesthetic sensitivity. It also emphasizes communication, collaboration, creativity, and critical thinking skills, which are essential for the students personal and professional growth. THERE ARE 8 SUBDISCIPLINE Exercise physiology - this is the study of how the Sport Philosophy - this subdiscipline explore body respond to physical activity and exercise, ethical, moral and social issue related to sports, including energy metabolism. cardiovascular such as the role of sport in society and the nature function, and neuromuscular function. of competition. Sport biomechanics - this subdiscipline involves Sport History - this subdiscipline studies the the analysis of the physics and mechanics of historical development and evolution of sports human motion in sports and physical activities. and physical activities, and how they have been The focus is on improving performance and shaped by social, cultural, and political factors. preventing injuries. Sport Sociology - the social cultural dimension of Sport psychology - Psychological factors like sport is analyzed, including issues like social motivation, anxiety. and confidence are inequality, social cohesion, and social change. examined. The goal is to understand their impact Movement Pedagogy - studies effective teaching on athletic performance. and learning strategies for physical activities, Motor Behavior - this subdiscipline studies how with focus on enhancing the quality of physical the nervous system controls and coordinates education. movement, including motor development, learning, and control. 2 | Page The Components of Physical Education: Health and Wellness Education: Focus on nutrition, sleep, and stress management. Physical Activity: Includes individual and team sports to promote fitness. Motor Skills Development: Enhances balance, coordination, and agility. Fitness Assessment: Evaluates fitness levels and areas for improvement. Safety and Injury Prevention: Teaches proper equipment usage and risk mitigation. Teamwork and Social Skills: Encourages cooperation through group activities. Lifelong Physical Activity: Aims to instill long-term active lifestyles. LEGAL FRAMEWORK The 1987 Philippine Constitution emphasizes youth development through physical, moral, and intellectual well- being, promoting education and sports. Article XIV, Section 19 mandates the promotion of physical education, sports programs, and competitions to ensure a healthy citizenry. The 1969 Schools Physical Education and Sports Development Act requires all schools to implement a physical education program. The 2021 CHED Memorandum Order 39 provides guidelines for tertiary-level physical education programs, specifically the PATHFIT initiative. PATHFIT AND PHYSICAL EDUCATION DIFFERENTIATION PATHFIT: A holistic fitness program focused on exercise, nutrition, and lifestyle. Physical Education: An academic subject that teaches fitness and health skills. PATHFIT 1 Rules: The ABCs of Physical Activities Towards Health and Fitness A- Always give your best effort, follow the rules, and O- Observe all course policies and procedures. accept the outcome of the game. P- Protect yourself and others by playing fairly and B- Be prepared, be cautious, and be kind to your by the rules. instructor, teammates, and opponents. Q- Quietly enter and exit the gym quietly. C- Come to class on time and come dressed R- Respect yourself, others, and the environment. appropriately for physical activity. S- Safety and security are as simple as ABC: Always D- Demonstrate good sportsmanship at all times. Be Careful. E- Encourage your classmates to do their best. T- Talent is important, but teamwork is essential to F- Follow your instructor's directions and guidance. winning championships. G- Goods things come from hard work and U- Use equipment carefully and properly dedication. V- Value the time you spend with your classmates H- High-fives with your teammates before and after and teammates, and create memories together. the activity W- Win graciously without boasting and work well I- If someone needs help, be supportive instead of with others. laughing or watching. X- X-factor to your success in PATHFIT 1? J- Just keep your hands and feet to yourself. Y- Your participation and best effort are crucial to K- Keep the gym and environment clean and tidy. your success. L- Learn to lose without blaming others. Z- Zumba and aerobic dance are great ways to beat M- Move carefully and with awareness at all times. negativity! N- No chewing gum or candy during PATHFIT I class. 3 | Page PHYSICAL FITNESS: LESSON 2 Physical fitness is the body's ability to perform physical activities without excessive fatigue. It includes heart health, muscle strength, flexibility, and coordination. Regular exercise, a healthy diet, good sleep, and stress management are key to maintaining fitness, while genetics, lifestyle, and age also play a role. A holistic approach combining physical fitness with wellness practices leads to better overall health and quality of life. Physical fitness can be divided into two types: health-related and motor-skill-related fitness. Health-related fitness includes five components: 1. Cardiorespiratory endurance: Ability of the circulatory and respiratory systems to supply oxygen to muscles during prolonged activity. 2. Muscular endurance: Ability of a muscle or group of muscles to maintain repeated contractions over time. 3. Muscular strength: Ability of a muscle or group of muscles to produce maximal force against resistance. 4. Body composition: Ratio of body fat to lean body mass. 5. Flexibility: Extent to which a joint or set of joints can move. These components are essential for good health, disease prevention, and improved quality of life. Motor-skill-related fitness consists of six components: 1. Agility: Ability to move quickly in a new direction. 2. Balance: Ability to maintain stability while stationary or in motion. 3. Coordination: Ability to harmonize movements of various body parts. 4. Power: Ability to generate maximum force in a brief period. 5. Reaction time: Ability to react quickly to a stimulus. 6. Speed: Ability to move swiftly or cover a distance rapidly. According to the World Health Organization (1948), health is defined as a state of complete physical, mental, and social well-being, not merely the absence of disease or weakness. This definition highlights the holistic nature of health, encompassing various aspects of an individual's life. The Three Components of Health Physical health involves taking care of your body through regular exercise, good nutrition, proper rest, and avoiding harmful substances. Mental health focuses on maintaining emotional well-being, managing stress, and seeking support when needed. Social health is about having positive relationships and a sense of belonging to a community. 4 | Page Practicing Healthful Behaviors 1. Stay active with regular exercise to keep your heart healthy and maintain strong muscles and bones. 2. Eat a balanced diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats to nourish your body with essential nutrients. 3. Get 7-9 hours of quality sleep each night to recover physically and mentally, and boost your energy levels. 4. Stay hydrated by drinking enough water to support proper bodily functions. 5. Manage stress with mindfulness practices such as meditation, deep breathing, or yoga to reduce stress and improve your mental well-being. 6. Avoid harmful substances such as smoking, excessive alcohol, and drugs to protect your body and mind. 7. Get routine check-ups to detect any health issues early and take preventative measures. 8. Prioritize your mental health by seeking help if needed and engaging in positive activities like hobbies or spending time with loved ones. 9. Maintain good hygiene by washing your hands regularly to prevent infections. 10. Build positive relationships for a sense of belonging and support. 11. Protect your skin from the sun with sunscreen and protective clothing to prevent skin damage and reduce your risk of skin cancer. 12. Follow safety guidelines during physical activities to prevent injuries and stay safe. 13. Practice mindful eating, paying attention to hunger and fullness cues to reduce overeating and improve digestion. 14. Limit screen time, especially before bedtime, for better sleep quality and reduced eye strain. 15. Stay active in daily routines, such as walking or cycling short distances, to increase your physical activity levels. 16. Volunteer and engage in charitable activities for a sense of purpose and to give back to your community. 17. Maintain personal hygiene by bathing regularly and taking care of your teeth and gums. 18. Reduce your intake of sugary drinks and choose water or natural juices instead to lower your risk of obesity and other health issues. 19. Challenge your mind with puzzles, reading, or learning new skills to stay sharp and improve your cognitive abilities. 20. Encourage positive self-talk, fostering confidence and reducing stress. Risk Behaviors Risk behaviors refer to actions that have the potential to cause harm to one’s health and well-being. Examples of such behaviors include substance abuse, reckless driving, unprotected sex, poor nutrition, lack of physical activity, self-harm, violence, risky sexual behaviors, internet addiction, and excessive gambling. Health Literacy Health literacy refers to an individual's ability to effectively understand, interpret, and use health-related information to make informed decisions and take appropriate actions regarding their health (Nutbeam, 2000). It encompasses a range of skills, including reading, writing, numeracy, and critical thinking, all of which are necessary to access and comprehend health-related materials. 5 | Page 1. Critical Thinking: The ability to critically analyze health information, distinguishing between reliable sources and misinformation. 2. Effective Communication: The capacity to express health concerns, pose relevant questions to healthcare providers, and clearly communicate treatment preferences. 3. Self-directed Learning: Taking responsibility for their health education by persistently seeking information to make well-informed decisions about personal well-being. 4. Decision-Making Skills: The ability to assess various healthcare options and make knowledgeable choices based on an understanding of potential risks and benefits. 5. Self-Advocacy: The confidence to advocate for their health needs, seek suitable care, and voice concerns in healthcare settings. 6. Cultural Competency: Recognizing the impact of cultural beliefs and practices on health and healthcare, treating diverse perspectives with respect and an open mind. 7. Continual Learning: Embracing the pursuit of new health information and advances in the field, updating knowledge for better health decisions. 8. Responsible Citizenship: Being aware of and actively engaging in activities that promote personal well- being as well as the welfare of the wider community. Global Recommendations on Physical Activity for Health The World Health Organization (WHO) provides guidelines on physical activity levels for different age groups to prevent non-communicable diseases like heart disease, cancer, and diabetes. These recommendations address the growing issue of physical inactivity, which is the fourth leading cause of death globally. Key Recommendations by Age Group: 1. Ages 5-17: o At least 60 minutes of moderate to vigorous physical activity daily, with vigorous activities included at least 3 times per week. 2. Ages 18-64: o At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly, or an equivalent combination. o Activities should be in bouts of 10 minutes or more. o For additional health benefits, aim for 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity activity weekly. o Include muscle-strengthening activities on 2 or more days per week. 3. Ages 65 and above: o Follow the same guidelines as adults (18-64 years). o Engage in balance-enhancing activities on 3 or more days per week if mobility is poor. o Perform muscle-strengthening activities on 2 or more days per week. o Be physically active as abilities and health conditions allow. Wellness is a holistic concept that encompasses physical, mental, and social well-being. It involves actively engaging in healthy behaviors and making choices that enhance overall quality of life. Prioritizing wellness can lead to a fulfilling life, as it affects our emotions, behavior, and relationships. Key practices for achieving optimal wellness include regular exercise, healthy eating, stress management, and social connections. 6 | Page The Nine (9) Dimensions of Wellness There are nine dimensions of wellness: emotional, environmental, financial, intellectual, occupational, spiritual, physical, social, and sexual. Let us define each dimension and determine what distinguishes it: 1. Emotional Wellness: Involves understanding and managing your emotions, developing resilience, and seeking support when needed. 2. Environmental Wellness: Entails being aware of the environmental impact of your actions and taking steps to reduce your ecological footprint. 3. Financial Wellness: Involves managing your finances effectively, saving for the future, and avoiding excessive debt or financial stress. 4. Intellectual Wellness: Entails keeping an open mind as you encounter new ideas and expanding your knowledge. 5. Occupational Wellness: Involves finding fulfillment in your work or career and achieving a balance between work and leisure time. 6. Physical Wellness: Involves taking care of your body through regular physical activity, healthy eating, adequate sleep, and necessary medical care. 7. Social Wellness: Involves building and maintaining healthy relationships with family, friends, and community members, contributing to a positive social environment. 8. Sexual Wellness: Involves understanding and respecting your own sexuality and sexual health, as well as engaging in consensual and healthy sexual relationships. 9. Spiritual Wellness: Entails discovering one's life's meaning and purpose, developing a sense of connection to something bigger than oneself, and living in accordance with personal values. Wellness Scale The Wellness Scale is an important tool for measuring an individual's overall well-being across different aspects of health. It considers various dimensions of a person's life, including physical, emotional, social, intellectual, occupational, and spiritual aspects (Myers, 2004). This self-assessment helps individuals identify areas of strength and weakness, enabling them to set wellness goals and develop personalized strategies. By taking a proactive approach to health, the Wellness Scale encourages positive changes that can lead to an improved sense of life satisfaction (Myers, 2004). Regular use of this tool allows individuals to monitor progress and adjust strategies to achieve a balanced and fulfilling life. 7 | Page LESSON 3 Body Composition Maintaining a healthy body composition is crucial to overall health, and it starts with understanding the different tissues present in the body. Body composition refers to the various tissues in the body, including fat, muscle, bone, and water, as well as the relative amounts of each. This is an important factor in overall health, as it affects physical appearance, metabolism, and the risk of chronic illnesses. Body fat is typically divided into two categories: Essential body fat: This type helps regulate hormones and protect internal organs. Storage body fat: Found in muscle tissue, under the skin, and around organs. Not all types of body fat are harmful; some are necessary for health. Lean tissue, which includes bones, organs, muscles, water, and connective tissue, is metabolically active and uses calories for energy, unlike body fat (Scott, 2018). A healthy body composition is characterized by a moderate amount of body fat and a high proportion of lean muscle mass. The Importance of Body Composition An unhealthy body composition can exacerbate chronic diseases such as heart disease, diabetes, and obesity. Conversely, a healthy body composition enhances physical performance, energy levels, and overall fitness. A healthy body composition can improve self-esteem and confidence. Understanding body composition provides insights into how a person's body is responding to their nutrition and exercise habits. By comprehending their body composition, individuals can make informed decisions about their diet and exercise routines to achieve their desired goals. Factors Affecting Body Composition 1. Genetic Makeup: Your genetics can significantly impact your muscle mass and body fat distribution. Some individuals may be predisposed to gaining muscle more easily, while others may store fat differently. 2. Age: As you age, your body naturally loses muscle mass and bone density, which can lead to a higher percentage of body fat. 3. Hormonal Imbalances: Hormonal differences can affect body composition between men and women, with women typically having a higher percentage of body fat. Conditions like an underactive thyroid can also alter body composition. 4. Daily Habits: Your diet, exercise, and sleep patterns significantly influence body composition. Eating a well- balanced diet and maintaining an active lifestyle can help you lose body fat and gain lean muscle mass. Conversely, a sedentary lifestyle combined with a diet high in processed foods, added sugars, and unhealthy fats can lead to increased body fat and decreased muscle mass. 5. Chronic Illnesses and Injuries: These can lead to changes in body composition, as decreased physical activity often alters hormonal balance. 6. Stress and Sleep: Chronic stress and poor sleep can affect hormonal levels and metabolism, further influencing body composition. Body Fat Percentage Body fat percentage refers to the percentage of body weight that is made up of fat (adipose tissue) in relation to total body weight. It is a crucial measurement used to evaluate an individual's overall body composition. Unlike body weight alone, body fat percentage provides a more accurate indicator of health and fitness. 8 | Page The ideal body fat percentage varies based on factors such as age, gender, and fitness level. Typically, a healthy body fat percentage ranges from: Men: 10-20% Women: 18-28% The American Council on Exercise (ACE) recommends the following body fat percentage ranges for men and women: Body Fat Percent Norms Women Men Essential Fat 10% to 13% 2% to 5% Athletes 14% to 20% 6% to 13% Fitness 21% to 24% 14% to 17% Acceptable 25% to 31% 18% to 24% Obese Over 32% Over 25% Methods of Measuring Body Fat Percentage (BFP) If you're looking to measure your body fat percentage (BFP), several methods are available today. These methods are commonly used to help individuals achieve their health and fitness goals. Here are some of the most popular methods: 1. Skinfold Measurement: This method uses calipers to measure the thickness of skinfolds at various points on the body. These measurements are then input into an equation to estimate body fat percentage. With an error margin of only 3%, this method is quite accurate. 2. Bioelectrical Impedance Analysis (BIA): A low-level electric current is passed through the body in this method, and the resistance to the current is measured. The current is slowed down more by fat than by lean tissue, which allows for the estimation of body fat percentage. 3. Dual-Energy X-ray Absorptiometry (DEXA): This method uses low-dose X-rays to measure bone density, fat mass, and lean tissue mass. It is considered the most accurate way to measure body fat percentage. 4. Hydrostatic Weighing: A person is weighed on land and then again when submerged underwater in this method. The difference in weight is used to calculate body density and estimate body fat percentage. 5. Air Displacement Plethysmography: A small chamber measures the amount of air displaced by a person, which is then used to calculate body volume and estimate body fat percentage. 6. Near Infrared Interactance: This method uses near-infrared light to penetrate the skin and measure the amount of light absorbed by fat cells. The estimated body fat percentage is based on this measurement. Body Mass Index (BMI) Body Mass Index (BMI) is a method of calculating body fat based on a person's weight and height. It is often utilized to determine whether a person is underweight, normal weight, overweight, or obese. The BMI is calculated by dividing a person's weight in kilograms by their height in meters squared. The formula for BMI is: BMI = weight (kg) / height (m²) BMI can be interpreted as follows: Underweight: BMI below 18.5 Normal weight: BMI between 18.5 and 24.9 Overweight: BMI between 25 and 29.9 Obesity: BMI of 30 or higher 9 | Page It should be noted that BMI is a rough estimate of body fat and may not be accurate for particularly athletic individuals or those with significant muscle mass. BODY TYPE The body type of an individual is influenced by how muscle mass and fat are distributed throughout their body. Some individuals have slender and elongated body structures, while others possess more curvaceous figures. Additionally, certain people may struggle to gain weight, whereas others may face challenges in losing weight. This classification of body types, known as somatotypes, was introduced by psychologist William H. Sheldon in the 1940s (McArdle et al., 2014). Somatotypes categorize bodies based on their propensity for leanness or fat storage. The three primary somatotypes are as follows: 1. Ectomorph: Characterized by a lean and slender build with difficulties in gaining weight. 2. Endomorph: Featuring a higher proportion of stored fat, greater muscle mass, and ease in gaining weight. 3. Mesomorph: Exhibiting an athletic and robust physique, typically not falling into the categories of underweight or overweight. Females exhibit diverse body shapes influenced by factors such as genetics, age, diet, and activity level. Common female body shapes include: 1. Pear or Triangle: Weight tends to accumulate in the lower hips and thighs. 2. Inverted Triangle: Characterized by broader shoulders and a smaller lower body. 3. Rectangle: Marked by equal hip and shoulder width with minimal waist definition. 4. Hourglass: Both the upper and lower halves of the body are equally broad, with a narrower waist. 5. Oval or Apple: Features narrower upper and lower body halves, with weight concentrated in the chest and abdomen areas. Factors Influencing Body Types: Body shape is affected by genetics, sex, and age, which dictate skeletal structure, fat distribution, and weight tendencies. Hormonal differences between males and females also play a role, as do age-related changes in hormone levels and metabolism. Diet and physical activity significantly impact body composition, with balanced eating and regular exercise being crucial for maintaining a healthy body shape. Tips to Improve Body Image: Many individuals feel pressure to conform to an "ideal body" shape, which can lead to discomfort with their appearance. It's important to understand that no single body shape is ideal; focusing on health is more beneficial. NOTE: I summarized this reviewer in my own method. There are other topics that might not be included here. Goodluck and Padayon!