PATHFIT 2

Nicole Audrey B. Jacaban

BSA - 1
What is Resistance
Training?
It is a form of physical activity that is designed to
improve muscular fitness by exercising a muscle or
a muscle group against external resistance.
 There are three types of resistance
training that can incorporated in the
improvement of power and speed
ISOTONIC

Types of force against an external load that remains constant

throughout the movement; most common form of
training as it uses free weights.

Resistance ISOMETRIC
force performed at a constant angle against an
immovable load.

Training ISOKINETIC
force is generated during movement at a fixed
speed through out the range of motion of the joint.
This method uses machines, and resistance and
control of speed can vary.
 The Importance
of Resistance
Training?
The purpose of strength training sessions is to increasingly add
resistance, which stimulates the development of muscle strength to
meet the added demand. Increasing strength in tissues translates to
increased capacity to withstand external force.
 Types of Stretching
Ballistic Stretching
uses the momentum of a moving body or a limb in
an attempt to force it beyond its normal range of
motion.
Dynamic Stretching
involves moving parts of your body and gradually
increasing reach, speed of movement, or both.
Active Stretching
is also referred to as static-active stretching. An active
stretch is one where you assume a position and then
hold it there with no assistance other than using the
strength of your agonist muscles.
Passive Stretching
is also referred to as relaxed stretching, and as static-passive
stretching. A passive stretch is one where you assume a
position and hold it with some other part of your body, or with
the assistance of a partner or some other apparatus.
Static Stretching
consists of stretching a muscle (or group of muscles) to its
farthest point and then maintaining or holding that
position, whereas Passive stretching consists of a relaxed
person who is relaxed (passive) while some external force
(either a person or an apparatus) brings the joint through
its range of motion.
Isometric Stretching
is a type of static stretching (meaning it does not use
motion) which involves the resistance of muscle
groups through isometric contractions (tensing) of
the stretched muscles.
PNF Stretching
is currently the fastest and most effective way known to
increase static-passive flexibility. PNF is an acronym for
proprioceptive neuromuscular facilitation.
How do you define
working out?
Working out is when a person practice a
training, exercise or a drill to improve his/her
fitness and body composition.
Why is Exercise so good
for your Health?
Physical activity can strengthen your bones and
muscles, help you maintain a healthy weight, increase
your ability to carry out daily tasks, and improve your
cognitive health.
What is Human
Movement?
the examination of human movement in
various circumstances and of the
variables influencing the eval uation,
enhancement, and recovery of phys ical
exercise.
 The 7
The 4 Basic
Fundamental
Human
Movement in
Movement? Flexibility?
All other exercises are essentially There are four general
variants of the seven basic actions that
methods used to develop
the human body is capable of
performing: pull, push, squat, lunge, flexibility: static, ballistic,
hinge, rotation, and gait. All of the PNF, and dynamic
major muscle groups in your body can stretching.
be stimulated by doing these motions.
What are
the
different
Body
types?
What are the different
Body types?
Common ‘male’ shapes
Ectomorph - This is when the body is lean and slender and tends to
have less body fat and muscle. People with this body type can often
find it challenging to gain weight in the form of muscle or fat.
Fashion models are an example of this body type.

Endomorph - This is when the body has more stored fat, lots of
muscle, and gains weight easily. People with this body type are not
always overweight. Football lineman and Marilyn Monroe are
examples of this body type.

Mesomorph - This is when the body is athletic and strong. People

with this body type are neither overweight nor underweight.
Swimmers and volleyball players are examples of this body type.
 What are the different
Body types?
Common ‘female’ shapes
Pear or triangle - People with this body shape have Inverted triangle - This is when the lower half
narrower shoulders than their hips. A person tends to
of the body is smaller than the top, with
distribute most of their weight in the buttocks, lower
shoulders wider than the hips. People with this
hips, and thighs.
body shape tend to gain weight in the upper
Rectangle - This is when there is no major definition body and stomach areas. They also tend to
at the waistline and hips. People with this body have larger chests and narrow hips.
shape have similar hip and shoulder width, and the
body tends to be in equal proportions. Oval or apple - This is when the top and bottom
halves of the body are narrow. People with this body
Hourglass - This is when both the top and bottom shape tend to carry weight in the chest and
halves of the body are equally broad. People with stomach areas and have slender legs.
this body shape tend to have a smaller waist than
the chest and hips.
Types of the Muscles in the
Body?
Skeletal muscle – the specialised tissue that is attached to bones and allows movement. Together,
skeletal muscles and bones are called the musculoskeletal system (also known as the locomotor
system). Generally speaking, skeletal muscle is grouped into opposing pairs such as the biceps and
triceps on the front and back of the upper arm. Skeletal muscles are under our conscious control,
which is why they are also known as voluntary muscles. Another term is striated muscles, since the
tissue looks striped when viewed under a microscope.

Smooth muscle – located in various internal structures including the digestive tract, uterus and
blood vessels such as arteries. Smooth muscle is arranged in layered sheets that contract in waves
along the length of the structure. Another common term is involuntary muscle, since the motion of
smooth muscle happens without our conscious awareness.

Cardiac muscle – the muscle specific to the heart. The heart contracts and relaxes without our
conscious awareness.
The Factors Influencing
Bone Health
Peak bone mass is influenced by heredity, gender, race, nutrition,
hormonal status, exercise, bodyweight and other lifestyle factors
including alcohol consumption and smoking. The most important
factor is genetic influence, accounting for 70-75% of the difference
between people.3,5 However, modifiable factors including nutrition and
physical activityplay an important role in bone development and
reduction of bone loss.