PATHFIT 2 REVIEWER

PHYSICAL HEALTH & SKILL RELATED FITNESS

COMPONENTS
Health-Related Fitness

- Exercises that are done with the intention of improving one’s physical health and
maintaining a healthy lifestyle.

Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen without undue fatigue.

Muscular Strength – The ability of the muscle to life heavy weight or exert a lot of force one
time.

Muscular Endurance – The ability to use muscles for a long period of time without tiring.

Flexibility – The ability to use your joints fully through a wide range of motion.

Body composition – The combination of all tissues that make up the body such as bones,
muscles, organs, and body fats.

Skill Related Fitness

- Exercises that are done with the intention of improving one’s physical health and
maintaining a healthy lifestyle.

Speed – The ability to move all parts of the body quickly.

Agility – The ability of an individual to change direction or change position and keep the body
under control when moving.

Balance – The state of equilibrium. Is the ability to keep your body in place, whether you’re
standing still (static balance) or moving (dynamic balance).

Coordination – Is the ability to move in a way that is smooth, accurate, and under control.

Reaction Time – The ability to move quickly once a signal to start moving is received.
 FITNESS EXERCISE
Legal Basis (Law) Why Students Are Required to Take Up PE Subjects as Part of the
Completion of Their Course

- In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the
state shall promote physical education and encourage sports programs, league
competitions to foster self-discipline, teamwork and excellence for the development of a
healthy and alert citizenry.
- This provision recognizes and underscores the importance of PE as a promoter of moral
values and as a delivery system for the development of a healthy and alert citizenry.

FUNDAMENTALS OF FITNESS

1. Physical Activity (regular physical exercise)

2. Good Nutrition (balance, equal intake of food nutrients, fat, carbo, etc.)
3. Stress Alleviation (Activity to release stress, lifestyle)
4. Psychological Balance (not temporarily agitated, focused, mindset)
5. Routine Check-ups (cholesterol level and count, BP, Blood Sugar, etc.)

BENEFITS OF REGULAR PHYSICAL ACTIVITY/EXERCISE

1. Improved Health (efficiency of heart and lungs)

2. Improved sense of well-being (more energy, less stress)
3. Improved appearance (weight loss, toned muscles, improved posture)
4. Enhanced social life (improved self-image, opportunities to make new friends)
5. Increased stamina (increased physical abilities, improved opportunities to minor
illnesses)

PERIOD OF EXERCISE

• Exercise routine should be done at least three times a week, at least thirty minutes to hour a
day.
1. Warm Up Exercise
This period lasts for 5-10 minutes depending on the intensity of the kind of exercise to
be undertaken. It is purposely done to increase the temperature of the body and its
stretches and limbers up the muscles and speeds up the action of the heart in preparation
for a more vigorous and intense activity.
2. Exercise Proper/Work Out/Circulatory Period – Usually low intensity activities that
build and increase flexibility, muscle strength, endurance, and tone up the abdominal,
back, legs, arms, and other major muscles. Includes Variation of drills. You should dress
appropriately for the workout so that you’ll be able to move freely and safely.
 3. Cooling Off/Cool Down Exercises – This part of training helps in returning the blood of
the heart for reoxygenation, thus preventing a pooling of the blood in the muscles of the
arms and legs.

EXAMPLES OF EXERCISE OR WORKOUT PROGRAMS (FITNESS PROGRAMS)

Meditative Exercise

- Taichi
- Kata Yoga
- Pilates Yogalates

Percussive Workouts (with box and kick)

- Taichi
- Kata Yoga
- Pilates Yogalates

Dance Workouts

- Aerobic Dance
- Latin Aerobics/Zumba Aerobics (salsa, chachacha, etc.) Hip hop Aerobics
- Hip hop Abs
- Turbo Jam
- Belly Dancing
- Pole Dancing
- Sensual Dancing
- Bump and Grind
- Dance Moves
- Dance Fusions, etc.

Sports and Recreational Workout

- Ballgames
- Racquet Games
- Cycling
- Running
- Trekking
- Mountaineering

Resistance Workout

- Exercises that require weight training and other resistance.

 TWO KINDS OF EXERCISES

1. Response – Broken type of exercises, wherein students/clientele moves only when the
next count or command is given. Ex: Free hand exercises, Light apparatus exercises.
2. Rhythmic – Continuous, following a definite cadence until command for stopping is
given. Ex: Marching and Calisthenics.

METHODS OF EXERCISE
Aerobic Exercises

- It is any rhythmical activity that causes a sustained increase in heart rate, respiration, and
muscle metabolism.
- It refers to exercise which is modern in intensity, undertaken for a long duration.
- The goal of aerobic exercise is to increase cardiovascular endurance.
- Example: Jogging, swimming, running, jumping rope, cycling, dancing, hiking
continuous training.

Anaerobic Exercises

- Includes strength and resistance training, tone muscles, as well as improve bone strength,
balance, and coordination.
- Examples: Weight training, functional training, interval training, sprinting, and high
intensity interval training increase short-term muscle strength. (Crunches, Fast feet,
Overhead Dumbbell Press, Burpees).

Calisthenics

- It is a systematic, rhythmic bodily exercises usually without apparatus. When used for
fitness, exercise series should be carried out in a steady and continuous fashion with no
rest between exercises.
- Example: Jumping jacks, push-ups, wind mill.
- Basic Calisthenic Exercises: Pull-ups, Push-ups, Sit-ups, Dips, Bodyweight Squats,
Planks, Bodyweight Lunges, Handstands.

Isometric (Concentric)

- It involves the contraction of muscles without movement. Used for muscular strength,
endurance, and muscle tone.
- It is one of the fastest ways to develop increased static-passive flexibility.
- Example: Pushing the wall, push-ups, hand push, spine extensions.
Isotonic

- It involves muscle contraction with movement.

- Lengthening of muscles.
- Shifting of resistance

Isokinetics

- It requires movement with controlled resistance, usually involving exercise machines. It

is also possible to do isokinetic exercises with a partner instead of machines.

Dynamic Exercise

- It keeps joints, tissues, and muscles in good condition.

- It involves exercises and activities where movement and some resistance or load is
involved.
- Example: Swimming, walking, cross country skiing, cycling, weight training.

Therapeutic Exercise

- Used as a rehabilitative method in treating disease or illness.

- If you are interested in improving your overall FITNESS, health experts recommended
that you should get at least 30 minutes of moderately intense physical activity on all or
most days of the week.

TIPS TO HELP YOU MAKE EXERCISE A HABIT

1. Choose an activity you enjoy.

2. Tailor your program to your own fitness level.
3. Set realistic goals.
4. Choose an exercise that fits your lifestyle.
5. Give your body a chance to adjust to your new routine.
6. Don’t get discouraged if you don’t see immediate results.
7. Don’t give up if you miss a day; just get back on the tract the next day. Find a buddy-
friend for a little motivation and socialization.
8. Build some rest days into your exercise schedule.
9. Listen to your body. If you have difficulty breathing or experience faintness or prolonged
weakness during or after exercise, consult the physician.
 PRINCIPLES OF EXERCISE TRAINING AND APPLICATION

F (frequency) – how often a person exercises.

I (intensity) – how hard a person exercises—amount of resistance.

T (time) – how long a person exercises—duration.

T (type) – what kind of exercise a person will do (mode of activity)

FOOD AND NUTRITION

Food – Serve as the fuel of our body it reflects on food choices or diet in a week and to see that
the diet follows the food pyramid.

3 Types of Food

1. Carbohydrates
2. Fats
3. Proteins
Carbohydrates

- Dairy: milk; yogurt; ice cream.

- Fruit: whole fruit and fruit juice.
- Grains: bread; rice; crackers; and cereal.
- Legumes: beans and other plant-based proteins.
- Starchy Vegetables: potatoes and corn.
- Sugary sweets: Limit these! Soda; candy; cookies; other desserts.

Fats

- Cuts of beef, pork, and lamb

- Dark chicken meat and poultry skin.
- High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream).
- Tropical oils (coconut oil, palm oil, cocoa butter).

Protein

- Lean chicken; lean pork; fish; lean beef; tofu; beans; lentils; low-fat yogurt; milk; cheese;
nuts; and eggs.

• The purpose of the Dietary Guidelines is to provide advice on what to eat and drink to build
a healthy diet that can promote healthy growth and development, help prevent diet-related
chronic diseases, and meet nutrient needs.
Nutrition – is the study of how food and drink affect our bodies with special regard to the
essential nutrients necessary to support human health.

Macro Nutrients – include carbohydrate, protein, and fat.

Micro Nutrients – are vitamins and minerals, and these are extra molecules that cells need to
make energy.

Physical Activity Pyramid

- Is a visual guideline for people of all ages to follow for support completing physical
activities. Activities are grouped in purposeful types of activities and how often they
should be completed within a week length in time.