PATHFIT REVIEWER
LESSON 1:
FITT PRINCIPLE
WARM UP EXERCISE
- to prepare mentally and physically for your
chosen activity
- to prepare mentally and physically for your
chosen activity
COOL DOWN EXERCISE
- lets the heart rate and blood pressure slowly
recover to preexercise levels.
- lower the body temperature, pulse, etc. after
vigorous exercise.
- Regulating your heart rate. ...
- Reduces Muscle Stiffness…
- Cooling down after exercises helps reduce the
risk of post-exercise dizziness.
- Body restoration.
- Stress relief and relaxation.
- Cardiorespiratory fitness (Step-Test)
- Flexibility (Sit and Reach, Zipper Test/Back
Scratch Stretch
- Muscular Fitness Static muscular endurance
test (Wall sit, Plank)
- Dynamic muscular endurance test (Push-ups,
Partial curls-ups, Squat)
- Agility (Hexagon Test)
- Power (Vertical Jump)
LESSON 2
PHYSICAL FITNESS AND WELLNESS
PHYSICAL FITNESS
- Defined as the “ability to carry out daily tasks
with vigor and alertness, without undue fatigue
and with ample energy to enjoy leisure, time
and response to emergencies.
- Individuals are physically fit when they can
meet both the ordinary and the unusual
demands of daily life safety and effectively
without being overly fatigued and still have
energy left for leisure and recreational
activities.
COMPONENTS OF PHYSICAL FITNESS
HEALTH RELATED;
CARDIOVASCULAR ENDURANCE
- is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel
to the body during sustained workloads.
MUSCULAR STRENGTH
- Is the amount of force a muscle can produce.
MUSCULAR ENDURANCE
- Is the ability of the muscles to perform
continues without fatiguing.
MUSCULAR FLEXIBILITY
- Is the ability of each joint to move through the
available range of motion for a specific joint
BODY COMPOSITION
- refers to the proportion of fat, bone, muscle,
water and other- lean tissues that make up an
individuals body.
SKILL RELATED:
BALANCE
- refers to a person’s ability to maintain their
equilibrium when moving or when they are in
a stationary position
COORDINATION
- Refers to a person’s ability to perform
complex movements due to the working
together of the nervous system and the
muscles of the body. This is also referred to as
a person’s ability to do two things at the same
time.
AGILITY
- ability of a person’s to perform complex
movements due to the working together of the
nervous system and the muscles of the body.
- ability to do two things at the same time.
POWER
- refers to a person’s ability to transfer energy
into force at a rapid pace also known as
explosive body movement.
- Power is considered to be a combination of
strength and speed.
SPEED
- Refers to a person’s ability to move fast.
Speed combined with strength will provide
power and force.
REACTION TIME
- Is a skill-related component of physical fitness
that relates to the time between one of your
body moving in response.
BENEFITS OF PHYSICAL FITNESS
- Reduce the risk of disease
- Development of the Physical Fitness
components
- Provide better health
- Lower your cholesterol level
- Builds stronger bones, joints and ligaments
- Maintain optimal body weight
- Boost energy level
- Improves your sleeping habits
WELLNESS
- to the state of overall well-being and optimal
health, encompassing physical, mental,
emotional, and social aspects of a person’s
life.
- Wellness is a holistic approach to health that
emphasizes self-care, self-awareness, and
proactive measures to promote a healthy and
fulfilling life.
- Wellness is a dynamic and ongoing process
that requires conscious effort and a
commitment to self-care. It is about making
choices that promote a balanced and fulfilling
life, leading to a higher quality of life and
overall well-being.
9 DIMENSIONS OF WELLNESS
1. EMOTIONAL
- ability to carry on day-to-day activities with
self-confidence.
2. INTELLECTUAL
- lifelong learners who focus on growing
through-out the life span.
3. SOCIAL
- involves the ability to interact others in a
meaningful ways that help establish long-term
relationship
4. ENVIRONMENTAL
- ones capacity to create your own sense of
place so you could feel comfortable in a new
environment.
5. SPIRITUAL
- Involves finding meaning, purpose, connection
to something greater than oneself.
- Includes exploring personal beliefs, values,
and ethics.
6. PHYSICAL
- Focuses on maintaining a healthy body
through regular exercise, proper nutrition.
7. OCCUPATIONAL
- The ability to achieve a balance between work
and leisure in a way that promotes health, a
sense of personal satisfaction and is financially
rewarding.
8. SEXUAL
- Individual’s active involvement in his or her
life by discussing the various issues
surrounding sexuality and sexual health.
9. FINANCIAL
- Process of learning how to handle your
expenses effectively.
 LESSON 3
BIOMECHANICS AND BODY MOVEMENTS
BIOMECHANICS
- study of the science of how biological
organisms’ systems and structures react to
internal forces and stimuli.
- the science of movement of a living body.,
including how muscles, bones, tendons, and
ligaments work together to produce
movement.
- part of the larger field of kinesiology,
specifically focusing on the mechanics of the
movement.
ELEMENTS OF BIOMECHANICS
1. MOTION - the movement of the body or an
object across space, speed, and acceleration
are the major elements of motion.
2. FORCE- this is the push or pull that causes a
person or an object to accelerate. decelerate,
stop, or change direction
3. MOMENTUM – this is the product of a
weight and its velocity when it is moved.
4. LEVERS – our arms and legs function as
levers; a lever has three parts: the resistance
arm, the fulcrum, and the axis of rotation.
5. BALANCE – this refers to stability. the
alignment of the body’s center of gravity over
the base of support is a fundamental principle
of balance. Many recreation and physical
activities necessitate a good sense of balance
. sometimes called AXIAL MOVEMENTS,
PRINCIPLES USED IN BIOMECHANICS
1. DYNAMICS – the study of moving systems
that undergo acceleration and deceleration.
2. KINEMATICS – the study of motion without
considering the forces involved. it involves
analyzing parameters such as position,
velocity, and acceleration.
3. KINETICS – the study of what generates
motion and the forces and duration of work.
4. STATICS – the study of systems and
equilibrium, whether at rest or moving at a
constant velocity.
OBJECTIVES IN BIOMECHANICS
- to increase performance in a particular sport or
physical exercise.
- objective of biomechanics of sport and
physical exercise is to improve physical
fitness.
- secondary objective of biomechanics of sport
and
- physical exercise is to make recommendations
for injury prevention and rehabilitation
APPLICATION OF BIOMECHANICS:
- can help us to understand how muscles
function and move.
- used to design innovative medical treatments.
- applied in the design of sports equipment.
FUNDAMENTAL OF BODY MOVEMENTS
- basic movements that form the foundation for
more complex movements and physical
activities.
- These movements involve the coordination of
various body parts and muscles and are
essential for everyday activities, sports, and
functional movement.
- Developing proficiency in these movements is
important for overall fitness, functional
movement, sports performance, and injury
prevention.
TYPES OF FBM
1. LOCOMOTOR MOVEMENTS- refers to the
body’s movements, where the body travels
from one location to another point.
There are eight major locomotor
movements.
- Even movements include walking, running,
hopping, leaping, and jumping.
- Uneven rhythm movements include
skipping, galloping, and sliding.
2. NON-LOCOMOTOR MOVEMENTS-
refer to the body’s movements without
allowing the body to travel.
- Bending, shaking, stretching, swaying.
Swinging, turning, twisting, and wiggling are
examples.
FUNDAMENTAL MOVEMENT SKILLS
1. Body management skills- which involve
balancing, maintaining equilibrium, and
postural control of the body in stillness and in
motion such as rolling, stopping, stretching,
bending, twisting, landing, climbing, and
turning.
2. Locomotor skills- which involve transporting
the body in any direction from one point to
another such as walking, running, jumping,
hopping, galloping, marching, and skipping.
3. Object control skills- require controlling
implements and objects such as balls, hoops,
bats, and ribbons that involve the use of body
parts, such as hands and feet.
MOVEMENT CONCEPTS OR ELEMENTS OF
MOVEMENTS:
Body awareness
- Learning a person’s body parts and
understanding what the parts can do, and
moving the parts.
Spatial awareness
- knowing how much space the body occupies
and utilizing the body in physical space.
Directional awareness
- Understanding left and right, up and down, in
and out, top and bottom, and front and back.
Temporal awareness
- The construction of an internal time structure
that identifies movement-time relationships;
and
Relationship awareness
- Understanding with what the body makes
movements, or with whom the body moves.
MOVEMENT PRINCIPLES
- Provide a solid foundation for physical
activities in any environment, with or without
any equipment. They can be introduced in
simple, age-appropriate ways to help students
improve their movements’ efficiency and
effectiveness
1. BALANCE.
- the capacity to sustain the body’s line of
gravity within the support base with minimal
postural sway.
2. CENTERING.
- your human body’s core, where all body
movements emanate and hold you as you
move together.
3. CENTER OF GRAVITY.
- the balance point or the point where all the
body’s weight is distributed equally across all
sides.
4. POSTURE.
- the body’s presumed position either support
during muscle activity or a coordinated action
by a group of muscles working to maintain
stability.
5. GESTURE.
- the use of the body to convey emotions and
ideas through movement patterns as an
expressive instrument.
6. RHYTHM.
- the pattern and emphasis of beats.
7. BREATHING.
- the use of inhalation to give fluidity and
harmony to a person’s movement.