PATRICK JOHN B.
ROLDAN
0915-435-0466
[Link]/[Link]
IG: @[Link]
pbroldan@[Link]
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
PATHFIT 2
EXERCISE-BASED FITNESS ACTIVITIES
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
FIRST WORD THAT
COMES IN MIND WHEN
YOU SEE THE WORD
PHYSICAL FITNESS
Physical fitness the ability of our
body systems to work together
efficiently to allow us to be healthy
and perform activities of daily living.
HEALTH-RELATED SKILL-RELATED
FITNESS FITNESS
MUSCULAR STRENGTH SPEED
CARDIOVASCULAR ENDURANCE BALANCE
FLEXIBILITY AGILITY
MUSCULAR ENDURANCE COORDINATION
BODY COMPOSITION REACTION TIME
POWER
HEALTH-RELATED
FITNESS
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
CARDIOVASCULAR ENDURANCE
✓ Cardiovascular endurance is the body’s ability
to deliver oxygen to muscles while they are
working.
✓ Cardiovascular endurance occurs after the first
1.5 minutes of exercise or activity.
✓ The American Heart Association suggests five
to seven 30-minute sessions of
cardiovascular exercise per week to increase
heart strength and cardiovascular endurance.
MUSCULAR ENDURANCE
✓ Muscular endurance refers to the
ability of a given muscle to exert
force, consistently and
repetitively, over a period.
MUSCULAR STRENGTH
✓ Muscular strength is the ability of a muscle
to exert full force in doing a certain exercise.
✓ Improve muscular fitness by exercising a
specific muscle or muscle group against
external resistance, including freeweights,
weight machines, or your own body weight,
according to the American Heart
Association.
FLEXIBILITY
✓ The ability to move joints effectively
through a complete range of motion.
✓ Flexibility training includes stretching
exercises to lengthen the muscles and
may include activities like yoga or Tai Chi.
BODY COMPOSITION
✓ Distribution of muscle and fat in the body.
✓ Pertains to the different aspects such as
height, length and girths.
✓ Relative percentage of body mass that is
fat and fat free tissue.
SKILL-RELATED
FITNESS
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
SPEED
✓ Performing a movement within a short
period of time.
✓ Refers to how quickly a person accelerate
from a stationary position.
POWER
✓ Rate at which an individual’s ability to
exert maximal force.
✓ The ability to exert maximum muscular
contraction instantly in an explosive burst
of movement.
✓ Strength and speed
AGILITY
✓ The rapid movement of the whole body in
accordance with velocity or direction in
response to stimulus.
✓ It is relative to doing explosive power
movements in a rapid succession in
opposing directions.
BALANCE
✓ Maintenance of line of gravity within its
base of support.
✓ An even distribution of weight which
enables someone to remain steady.
✓ Static and dynamic
COORDINATION
✓ Performing tasks smoothly and
accurately with the use of senses.
✓ It requires combination of fine and gross
motor skills that is fluid and can achieve
the intended movement.
REACTION TIME
✓ Time elapsed between stimulation and
the beginning of the reaction to it.
✓ Affected by the factors: attention/attentive,
cognition/cognitive and motor functions.
✓ Stimulus-Response
FITNESS
PRINCIPLES
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
FITNESS PRINCIPLES
1. FITT Principle
2. Principle of Specificity
3. Principle of Progressive Overload
4. Principle of Reversibility
5. Principle of Individualization
6. Principle of Variety
7. Principle of Rest and Recovery
8. Principle of Recuperation
FITNESS PRINCIPLES
1. FITT Principle
2. Principle of Specificity - Relevant and appropriate in order to achieve its desirable
goals. To develop a particular fitness or skill component, you must perform exercises
specifically designed for that activity.
3. Principle of Progressive Overload - When fitness level improves, training should
become more difficult and greater in workload. (Gradual and systematic increase)
4. Principle of Reversibility - Just as the body can make adaptations when given an
overload, it can also lose its capabilities when it is not used. (Use it or lose it)
5. Principle of Individualization - People respond to training at different rates, so a
program that works for one person may not right for another person. (One size does
not fit all)
6. Principle of Variety - Use of multiple training types and methods to ensure complete
and full development of fitness.
not fit all)
FITNESS PRINCIPLES
6. Principle of Variety - Use of multiple training types and methods to ensure complete
and full development of fitness.
7. Principle of Rest and Recovery - Rest & recovery between exercise sets and
sessions are as important as the exercise program itself. Not allowing your body to rest
and recover properly will lead to decreased performance, injuries, and fatigue. Optimal
rest and recovery time is 24-48 hours post training.
8. Principle of Recuperation - Training can’t be rushed. The body requires time for the
improvement of physiological mechanisms.
BIOENERGETICS
OPTIMIZATION
In simple words, it is the study of how energy is being used and distributed throughout
the body.
ATP can communicate signals across cells once released into the extracellular space.
ATP reduces fatigue, increases strength and power, improves body composition.
COLLEGE OF ARTS & SCIENCES Department of Languages & Literature
ENERGY SYSTEMS
1. Immediate ES – short duration but high
intensity movements
2. Non-Oxidative ES – last longer than EES
and used for moderate intensity
movements
3. Oxidative ES – unlimited (nutrients) and
used for low intensity movements
ENERGY SYSTEMS
1. ATP reduces fatigue, increases strength and power, improves body
composition. (e.g. sprint, throwing, jumping)
2. The non-oxidative energy system is used during activities lasting
between 30 seconds and 2 minutes, such as 400-meter dash. This
system relies on stored glycogen in the muscles for energy. The
breakdown of glycogen produces energy and lactic acid.
3. Enjoyable exercises such as yoga, lap swimming, cycling and
jogging are all aerobic training methods. The oxidative system uses
carbohydrates and fats to provide energy, 30% and 70% respectively.
