PATHFIT 1: MOVEMENT COMPETENCY TRAINING
DIZON
MIDTERM LESSONS
PHYSICAL EDUCATION
“Education through the physical”
 instructing the entire individual, all-
encompassing training that betters
us in an overall sense, instead of a
just scholarly encounter
 not only promote skill development
and proficiency but also, enhance
an individual’s overall health
HEALTH VS. PHYSICAL FITNESS
HEALTH
 “State of complete physical, mental,
and social well-being, and not
merely the absence of disease or
infirmity” (WHO)
PHYSICAL FITNESS
 “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
HEALTH-RELATED & SKILL-RELATED
FITNESS
HEALTH-RELATED FITNESS
 focused on factors that promote
optimum health and prevent the
onset of disease and problems
associated with inactivity
SKILL-RELATED FITNESS
 the ability to perform during games
and sports
 also called performance fitness
HEALTH-RELATED FITNESS
1. Body Composition
 body’s ratio of fat mass to
fat-free mass
 getting Body Mass Index
(BMI)
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STEPHANIE G.
2. Cardiorespiratory/Cardiovascular
Endurance/Aerobic Fitness
 ability of the body to
efficiently and effectively
intake oxygen and deliver it
to your body's tissues by way
of the heart, lungs, arteries,
vessels, and veins
3. Muscular Strength
 amount of force a particular
muscle group can produce in
one, all-out effort
 ability to move and lift
objects. It is measured by
how much force you can
exert and how much weight
you can lift for a short period
4. Muscular Endurance
 ability of a particular muscle
group to exert force,
continuously and repetitively,
over a period
5. Flexibility
 ability of joints to move
through an unrestricted
range of motion
 plays a role in unhindered
movement and can affect
your balance, coordination,
and agility
 Maintaining or improving a
full range of motion through
your major joints can reduce
the likelihood of injury and
PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

improve athletic • Everyone is NOT created

performance. equal from a physical
standpoint.
SKILL-RELATED FITNESS
• Everyone is different and
1. Coordination
responds differently to
 ability to execute smooth,
training.
accurate, controlled motor
• genetic ability, the
responses (optimal
predominance of muscle
interaction of muscle
fiber types, other factors in
function)
your life, chronological or
athletic age, and mental
2. Agility
state
 ability to move quickly and
easily change direction 2. Specificity
• Exercise is stress and
3. Speed
because the body efficiently
 distance traveled per unit of acclimates to stress,
time. specificity is imposing a
 how fast or slow an object is specific type of stress on the
moving body repeatedly and in a
 does not have a direction variety of ways.
• The Specific Adaptations to
4. Power Imposed Demands (SAID)
• combines speed and affirms that the body will
strength improve its performance of a
• ability to exert a maximal specific exercise over time.
force in as short period a
time as possible, as in 3. Progression
accelerating, jumping, and • To ensure that results will
throwing implements (Wood, continue to improve over
2010) time, the degree of the
training intensity must
5. Balance continually increase above
• state of equilibrium the adapted workload.
• ability of the body position to • Weight, changing frequency,
remain upright number of exercises, the
complexity of exercises, the
6. Reaction Time number of sets, and in any
• how quickly you can respond combination
to an external stimulus
• mind-body connection 4. Overload
• The overload principle is one
of the seven big laws of
7 PRINCIPLES OF TRAINING
fitness and training.
1. Individuality
• Simply put, you must
gradually increase the
intensity, duration, type, or

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

time of a workout
progressively to see PHASES OF EXERCISE
adaptations. 1. Warm-up
 Preparing your body for the activity
Issues with the Overload
of the conditioning part of your
Principle
workout.
• Hitting a Plateau while
 allows your body to adjust gradually
Ignoring the Overload
to the increased demand on your
Principle
heart, muscles, breathing, and
• failure to make gains
circulation
• Overreaching and
 increase your body temperature
Overtraining Stress
slowly, improves flexibility, and
• using the overload protect against injury and muscle
principle in the wrong soreness
way
2. Conditioning
5. Adaptation
 the activity/exercise itself
• Over time the body becomes
 It is when you perform the exercise
accustomed to exercising at
that produces fitness benefits:
a given level.
calorie burning, building endurance,
• This adaptation results in or muscle strengthening.
improved efficiency, less
effort, and less muscle 3. Cool Down
breakdown at that level.
 bringing the body back to its relaxed
state gradually from a super active
6. Recovery
state
• The body cannot repair itself
 helps the body to cope better with
without rest and time to
the changes that take place in the
recover.
metabolism and muscles used
• Both short periods like hours
during the workout
between multiple sessions in
a day and longer periods like
days or weeks to recover
from a long season are
necessary to ensure your
body does not suffer from
exhaustion or overuse
injuries.

7. Reversibility
• Fitness improvements are
lost when demands on the
body are lowered.
• conduct a
pmaintenance/reduced
program of training during
periods

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

S - tretch
S - hake
S - wing
S - way/rock
P - ull
P - ush
L - ift/raise

1. BEND
flex of a body part at a joint

2. TWIST
partial rotation around an axis

3. TURN
full rotation around a vertical or
horizontal; full, half, or quarter
turns

CHAPTER 3
4. STRECTH
FUNDAMENTAL MOVEMENT extending a body part or the whole
PATTERNS/ACTIVITY SKILLS body

CHAPTER 3.1 5. SHAKE

NON-LOCOMOTOR MOVEMENTS
FUNDAMENTAL MOVEMENT
PATTERNS/ SKILLS
 specific set of skills
 “Building blocks” for more complex
and specialized skills
short quick vibrating movement in a
body part or the whole body
6. SWING
pendular motion that can move
forward and backward or side to side

Categories of FMS:
 Non-Locomotor/Stability Skills 7. SWAY/ROCK
 Locomotor Skills to shift the body weight forward,
 Manipulative Skills backward, side to side, or in a
circular pathway
NON-LOCOMOTOR 8. PULL
MOVEMENTS/SKILLS executing force to cause the object
 axis of the body vs. space to move toward one’s body
 stability with balance (static &
dynamic) 9. PUSH
B - end applying force against an object or
T - wist person to move it away from one’s
body
T - urn

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

10. LIFT/RAISE It is a faster locomotor skill. During a

elevating a part of the body, usually run, the feet are both in the air at the
for the arms and legs same time. The feet alternate
moving forward during the skill.
FACTORS AFFECTING NON-
3. HOP
LOCOMOTOR ABILITIES It is a one-footed skill. Students
stand on one foot and will hop on
one foot. The opposite foot is bent at
the knee and trailing behind the back
of the student.

4. SKIP
A locomotor skill that requires the
students to alternate their motion
from the left side to the right and
then continue to alternate from left to
right.

5. JUMP
A two-footed skill. Students will
Chapter 3.2 stand with both feet together and will
LOCOMOTOR MOVEMENTS jump with both feet together. The
students should work on using their
LOCOMOTOR MOVEMENTS/SKILLS knees as shock absorbers so that
 space (traveling) vs. axis they can protect themselves from
injury.
W - alk
Linear R - un
6. LEAP
Movements H - op
(straight-ahead) A movement when a student leaves
S - kip
the ground.
J - ump
L - eap
Lateral G - allop 7. GALLOP
Movements S - lide A skill that can be performed with
(side-to-side) either foot as the lead. One foot is
placed in front of the opposite foot.
1. WALK The front foot takes a large step
Is a slow locomotor skill where one forward while the second foot stays
foot is always on the ground. As the in place. The back foot then takes a
left foot is on the ground the right step forward but always stays
foot is in the air moving forward. behind the front foot.
Then the right foot contacts the heel
first as the left foot moves forward in 8. SLIDE
the air. A sideways movement. The students
will move to their right or left with the
2. RUN

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

appropriate shoulder leading the

direction of the slide.

HEALTH BENEFITS OF LOCOMOTOR

FINAL LESSONS
ACTIVITIES AND EXERCISES
MANIPULATIVE MOVEMENTS/ SKILLS
- motor skills (fine and gross) that help
in handling objects (hands, feet, etc.)
- also known as object-control skills
- equipment/apparatus: ball, bat, or
racket

1. Throw
- use of the hand to release an
object, sending it into the air

2. Catch
- involves a grasp of one
object, whereas collecting
involves gaining control of an
object moving along the
ground to redirect it

3. Hit/Strike
- involves forceful contact,
often a collision between an
implement and a ball

4. Kick
- can also be a strike, we
classify it as a kick because it
is done with the foot
- Like a throw, a kick uses the
foot to make an object fly
through the air.

5. Dribble
- occurs when traveling with
an object that is repeatedly
contacted by hands or feet
- Examples:
❖ dribbling a basketball
with the hand

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

❖ dribbling a soccer ball - Tightens the muscle in the abdomen

with the feet
2. Plank
Muscle Improvement in:
- Front Thigh (Quadricep muscle)
- Buttocks (Glute muscle)
6. Volley - Abdomen
- involves contacting an 3. Hip Bridge
airborne object where the Muscle Improvement in:
intent is to direct the object - Back thigh (Hamstrings muscle)
with accuracy and a light - Buttocks (Glute Muscle)
touch
- Example: 4. Rolling
❖ a tennis volley at the net Muscle Improvement in:
needs a soft touch and - Hamstrings
accurate placing - A muscle in Legs (Calves)
❖ The setter in volleyball needs - Quadriceps
to have a soft touch to - Hip Flexor
redirect the ball accurately so - Spine
that the hitter can get an - Glute
effective spike. - Latissimus Dork

Mobility Training 5. Squat

- Increases the body's range of Muscle Improvement in:
motion - Glut
- Consist of different exercises to help - Quadriceps
muscles - Hip Flexor
- Mapalaki ang movements - Hamstrings
- Kung gaano kalayo and gaano
kalayo (Range of Motion) 6.Dead Bug
- Contralateral
Improves through Mobility Training - Stabilize core, back, and spine
- Endurance - Relieve and prevent low back pains
- Strength - Good for posture, balance, and
- Flexibility coordination
- Balance - Muscle Improvement in
❖ Buong katawan need balance
Seven (7) Mobility Training ❖ Kailangan consistent ang kamay at
legs
1. Bracing The Core ❖ Hindi Dapat gagalaw, Dapat
Muscle Improvement in: balance.
- Inhale(nose) Exhale (mouth) breath
through the diaphragm (Hindi 7. Bird Dog
gagalaw ang chest) - Balance, Posture, and Coordination

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING
- Improves lower back pains
- Improves Glut
- Hamstrings
- Quadriceps
- Control/Stabilize movements,
control, lahat Dapat ay well posture.
Chapter 4 Healthy Eating Habits
Nutrients
- Any substance (organic or
inorganic)
Organic - internal factors
Inorganic - need external
factors
- supplies energy, builds and repairs
cells and tissue, regulates life
processes.
Two types of nutrients
Macronutrients
- large amount of nutrients acquired in
the body
Micronutrients
- small/lesser amounts of nutrients
Macronutrients
1. Water
- 60 - 20 - 20 rule
- Most important nutrients
- 60% Water in the body
- Transporter / Carrier of essential
nutrients
- Maintains the body temperature
- Waste disposal (Urine, Sweat,
Bowel Movement, Tears, Vomit,
Inhale and Exhale (Respiration),
Period/Menstruation, Masturbating)
- You can eat water because they are
not limited to beverages
2. Carbohydrates
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STEPHANIE G. DIZON
- Primary source of energy (Brains
like to get energy from
carbohydrates)
- Carbs > Glucose > Fuel
- Examples: bread, beans, milk,
popcorn, potatoes, cookies,
spaghetti, soft drinks, corn, and
cherry pie
3. Fats/Lipids
- Provide/Store Energy (Fats>Carbs)
- The 20% in the rule. Why? They are
hard to burn to make a person have
health risks
- Gives the most energy
- Insoluble in water - not dissolved in
water
- Examples: Red meat (beef, lamb,
pork), Chicken skin, Whole-fat dairy
products (milk, cream, cheese),
Butter, Ice cream, Lard, Tropical oils
such as coconut and palm oil.
4. Proteins
- Build strong muscles, immune
system, structure bones and skins
- Examples: Animal-based foods
(meat, poultry, fish, eggs, and
dairy foods) tend to be good
sources of complete protein, while
plant-based foods (fruits,
vegetables, grains, nuts, and seeds)
often lack one or more essential
amino acids.
Micronutrients
1. Vitamins and Minerals
- regulate body processes
(functions)
- Examples: Fruits, Berries,
Broccoli, Pechay, citrus fruit -
including oranges and
grapefruit, red and green
peppers, potatoes,
strawberries, blueberries and
PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

blackberries, and green leafy

vegetables such as broccoli
and brussels sprouts.

Food Labeling
- helps people determine, choose,
and monitor their dietary needs and
health plans.

How to interpret Nutrition Facts Eating habits and practices

1. Binging
- unable to stop eating
2. Starving Yourself
- Binging stops, starvation
comes
- Gugutumin ang sarili tapos
kakain, can cause acid or
vomiting
3. Not Knowing What You Eat
- leads to excessive calories
storing as fat
- Sugar, White Flour, Caffeine,
and Simple Carbohydrates
- Tumataas anginsulin level
4. Skipping Breakfast
- Breakfast leads to losing
weight, and Dinner leads to
obesity
Limit: Total Fat
5. Not Drinking Enough Water
Get Enough: Total Carb
- essential for brain cells
- Biggest organ: Skin
Out of 100%
- It makes your body feel good
20% - high
5% less - low
Four types of eating
19% - 6% - average
1. Fun Eating - Enjoys eating
regardless of the nutrition,
appreciative of the taste
2. Fog Eating - Eating without reason
3. Fuel Eating - healthy eating

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PATHFIT 1: MOVEMENT COMPETENCY TRAINING STEPHANIE G. DIZON

4. Storm Eating - Gluttony - Stabilization Phase: Last Stage

(Anything High Protein Foods and
Eating Practices Vegetables)
There are diets that make you lose weight - Attack Phase is only once a week
but there is limited evidence.
FAD DIETS - made by cardiologists 8. The 5:2 Diet
1. Atkins Diet - Fasting
- Induction phase 5 days - Normal Eating
- Low carb food, High Protein and Fat 2 days 500 - 600 calories
- As the levels go up, lesser
restrictions
- Hindi pwede unlimited fat dahil
affected ang heart
- Doctor Agatson

2. South Beach Diet

- Lower Carb, Lower Fat, High Protein
- Stages, less restriction as the level
goes high

3. Vegan Diet
- No Meat, No Animal Meat
- Limit eating processed food and
beverages

4. Ketogenic Diet
- Ketones - energy molecules
- Kapag si Ketones na nagbibigay
nang energy ay nasa Ketosis kana
- Sticks in Low-Carb diet.

5. Peleo Diet
- Limited sa food
- Hunt Gatherers

6. The Zone Diet

- 30% Proteins, 40% Carbs, 30% Fats
- Strict in Ratio

7. The Dukan Diet

- Unlimited Protein
- 4 Stages
- Attack Phase: Unlimited Protein

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