Activity #1

Path-Fit 2
Fitness Training
SY. 2022-2023

Name: Estoque, Juliane Jayn A. Year level: 1D

Course Program: BSN Student ID No: 20215684426
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Directions:
• Fill-up the necessary information indicated above in a BOLD format for Identification purposes. •
Open and download the template using Google Document.
• Once downloaded, input your answers on the space provided.

Find the following description of each item in your previous notes/class or you may search on the internet.
Make sure to complete the details of your answer for perfect points!

HEALTH-RELATED COMPONENT

1. Flexibility – Flexibility is defined as the range of motion of your joints or the ability of your joints to move
freely. It also refers to the mobility of your muscles, which allows for more movement around the joints.
Range of motion is the distance and direction your joints can move, while mobility is the ability to move
without restriction.

There are several benefits of flexibility training. It increases range of motion. Flexibility training helps
improve the range of motion of your joints and muscles. Next, it decreases your risk of injury. When
your muscles are flexible, you are less likely to become injured during physical activity. It also reduces
muscle soreness. Flexibility training can help reduce muscle soreness post-workout. Stretching after
you exercise keeps your muscles loose and relaxed. Lastly, it improves athletic performance. When
your joints and muscles are flexible, you use less energy while in motion, which improves your overall
performance.

Yoga Tai Chi

Butterfly stretch

Achilles Tendon Stretch Pilates

2. Body Composition – Body Composition is the amount of fat mass compared to lean muscle mass,
bone and organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Body composition can also be evaluated as tissues or other types of material.
This includes muscle, fat, bones and teeth, nerve tissue, body fluids, connective tissue, and air in the
lungs. When the concern is health and fitness, body composition typically describes the percentages of
water, fat, bone, and muscle.

3. Cardiovascular Endurance – Cardiovascular endurance consists of maintaining an increased

heart rate and breathing rate for a longer period of time. Cardiovascular endurance can be
accomplished through consistent exercise performed for prolonged periods of time.
Cardiovascular exercise improves your body's ability to bring oxygen from the environment, into
the lungs, and diffuse into the bloodstream. With an increased flow of oxygen to cells in the body
will help them work to their capacity. In addition, cardiovascular exercise helps the heart become
bigger and stronger (it is a muscle), allowing more blood to be pumped out with each beat. If more
blood is pumped out with each beat, the heart does not have to beat as fast or work as hard.
4. Muscular Strength – Muscular strength is the ability to exert force against a resistance enabling you
and I to push, move or lift objects. Greater muscular strength means we can lift, push or pull more.
Muscular strength is just one component of physical fitness. Along with cardiovascular fitness,
muscular endurance, flexibility and body composition, muscular strength can provide several health
benefits. Muscular strength refers to the amount of force a muscle can produce and is usually
measured by the maximum amount of force a muscle can produce in a single effort (maximal effort).
The amount of muscle strength which can be achieved depends on gender, age, and inherited physical
attributes. While strong muscles are essential for any athletic endeavor, strong muscles can benefit
everyone in some way.

5. Muscular Endurance – Muscular endurance is the ability of a muscle or group of muscles to perform
repetitive contractions against a force for an extended period of time. The greater your muscular
endurance the higher number of repetitions you could complete. By building muscular endurance you
will be able to perform physical tasks for a longer period. Whilst strength allows you to lift a force,
endurance allows you to continue doing this over time.
 SKILL/PERFORMANCE-RELATED COMPONENT

1. Agility – Agility is the ability to move and change the direction and position of the body quickly and
effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct
response to the changing situation. When you are agile, it means you are moving to the best position to
take the next action, such as catching a ball or making a tackle. Agility ensures that your body and
sports equipment are in the right position to take the next action effectively.

2. Balance – Balance as a component of physical fitness refers to the athlete's ability to stay in control of
their body's position. Often this is their ability to remain upright, but this is not always the case. An
athlete can be well balanced on the floor performing a V-sit or while break-dancing the helicopter.

3. Power – the product of force multiplied by distance, divided by time. In a sporting context, force can be
substituted for strength, and time/distance indicated by the speed of movement. Power is important in
 sport because it is a reflection of the body’s energy production, applied to generate output of some kind
– from a pedal revolution to a vertical jump. Power output is the key element in most athletic activities,
and generally means the same thing, but the way power is applied differs depending on the sport and
its requirements. How power is interpreted is largely dependent on the type of sport and the duration of
the action being discussed.

4. Speed – Speed is the ability to move all or part of the body quickly. Genetics influence how quick you
are, but training can improve your rate or speed of movement. The amount of fast-twitch muscle fibers
also influences speed.

5. Coordination – the body's ability to perform smooth and efficient movements. Good coordination
requires the athlete to combine multiple movements into a single movement that is fluid and achieves
the intended goal. Coordination training helps with many aspects of athletes' health and wellbeing. It
 improves their technique and form, enhances their mood and mental health, and combats the risk of
injury down the line. As a foundation for many sports activities, coordination exercises can: Help to
build more muscle.

6. Reaction Time – Reaction time describes the time interval between an external signal and your
reaction to it. Unlike reflexes, where the information goes straight to a muscle from the spinal cord and
does not involve the brain, reactions need to be processed first. Thus, your brain decides whether the
stimulus is important enough to respond to – and how to do it most efficiently.
R.I.C.E Principle for Fitness Training (Explain each and their purpose)

RICE treatment is a first-aid treatment for soft tissue injuries like sprains, strains, and bruises — for example,
sprained ankles, sprained knees, or muscle strains. It's best used immediately after sustaining an injury and
should be stopped within two days (48 hours).

RICE has its origins in sports medicine and is commonly used by high school athletes, weekend warriors who
get hurt over-exercising, or anyone who sprains or "rolls" an ankle (one of the most common non-sports
injuries).
RICE treatment involves four steps:
1. Rest. First, protect the injury from additional strain. Stop activity right away and take pressure off the
injured limb (for example, take your weight off your ankle or stop using your arm). If possible, rest the
injury for 24 hours to 48 hours, or until you can see a doctor and/or use the limb or body part without
feeling pain.

2. Ice. To minimize swelling and pain, apply a cold pack or bag of ice to the injured area. Do not apply
cold directly to skin; wrap in a towel or cloth or apply over clothing. Ice injuries for 20 minutes three
times per day, or alternate between ice and no ice for 15 minutes at a time until the swelling goes
down. As with rest, ice the injury for up to 24 to 48 hours.

3. Compression. To further reduce swelling, compress the injury by wrapping it firmly, but not too tightly,
with an elastic, Ace-style bandage (wrapping too snugly may cut off blood flow and actually increase
swelling). An elastic bandage is important because it can expand, allowing blood to flow through the
injury area. You'll know the bandage is too tight and vessels are restricted if you experience an
increase in pain, numbness, tingling, cooling skin, or swelling in the area below the bandage (farther
from the heart). Compression can usually be removed after 48 to 72 hours.

4. Elevation. Lastly, using pillows elevates the injury at heart level or above. Doing so aids circulation by
allowing your blood to cycle through the injury area and back towards the heart. Elevation prevents
additional swelling and pain.