Physical Activities

Towards Health and Fitness

PathFit 2
“Exercise-Based Fitness Activities”
 PATHFIT 2

LESSON 1: PHYSICAL FITNESS TEST

HEALTH RELATED FITNESS

A. BODY MASS INDEX

BMI
Weight: _______
Height: _______

FORMULA:
Weight (Kg)
BMI =
[Height (m)]2
Body Mass Index Chart

B. WAIST-HIP RATIO

Low: __________
Midpoint: _____
Iliac: _________
Hips: _________

FORMULA:
WHR= _MIDPOINT_
HIPS
C. FLEXIBILITY
SIT AND REACH

Mechanics:
1. Sit on the floor with your legs straight out in front of you with your feet 12 inches apart.
2. Place a tape measure or meter stick between the legs with the 10” mark in line with your feet,
and the zero mark closer to your body.
3. Sit up straight with both arms extended upwards, one hand over the top of the other.
4. As you exhale, reach forward as far as you can, keeping your legs straight. Your reach is what is
measured.
5. Take the best of three measurements.

MALE FEMALE
CLASSIFICATIONS
Inches Inches
High Performance 7 and above 8 and above
Good Fitness 3 to 6 5 to 7
Marginal Fitness 0 to 2 0 to 4
Low Fitness -1 and below -1 and below

D. MUSCULAR STRENGHT
PUSH UP
Mechanics:
1. Be in a prone position and your hands under your shoulders, your finger spread, and your legs
straight and slightly apart. (Female – using the bent knee position, kneel on the floor, hands on
either side of the chest and keep your back straight.
2. Push up and down while maintaining your back straight.
3. Do as many push-ups as possible.
4. Count the total number of push-ups performed.
 MALE FEMALE
CLASSIFICATIONS
Repetitions Repetitions
High Performance 36 reps and above 16 reps and above
Good Fitness 26-35 reps 10-15 reps
Marginal Fitness 16-25 reps 6-10 reps
Low Fitness 15 reps and below 5 reps and below

SQUATS
Mechanics:

1. From a standing position, descend until the top part of the thigh is parallel to the ground.
2. Stop the descent if heels raise, knees turn inwards, or neutral spine is lost.
3. Lower for a count 2 seconds, pause for one second at the bottom, and return to the start
position for count of 2.
4. Record the number of squats completed without stopping.
5. Only squat completed correctly should be counted.

MALE FEMALE
CLASSIFICATIONS
Repetitions Repetitions
High Performance 36 reps and above 26 reps and above
Good Fitness 26-35 reps 21-25 reps
Marginal Fitness 21-25 reps 16-20 reps
Low Fitness 20 reps and below 15 reps and below

E. MUSCULAR ENDURANCE

FOREARM PLANK

Mechanics:

1. Support yourself with the forearms and toes.

2. Hold this position and maintain a straight line from your shoulders to your heels.
3. Keep the feet together and the shoulders positioned directly above the elbows.
4. Maintain the position until you can no longer keep a straight body position.
5. Time and record your performance in seconds.
 MALE FEMALE
CLASSIFICATIONS
Minutes Minutes
High Performance 2:00 and above 1:46 seconds and above
Good Fitness 1:00-1:59 seconds 1:00-1:35 seconds
Marginal Fitness 31-59 seconds 16-59 seconds
Low Fitness 30 sec. and below 15 sec. and below

F. CARDIO RESPIRATORY ENDURANCE

3 MINUTES STEP-UP TEST

Mechanics:

1. In time with the beat, step one foot up on the bench (1st beat), step up with the second food
(2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat).
2. The student steps up and down on the platform at the given rate for a total of 3 minutes.
3. The students immediately stop on completion of the test and sits down and remains still.
4. Starting with 5 second, start counting the subject’s heart or pulse rate for one completion
minute.

MALE FEMALE
CLASSIFICATIONS
Beats per minute Beats per minute
High Performance 80 bpm and below 90 bpm and below
Good Fitness 81-90 bpm 91-100 bpm
Marginal Fitness 91-110 bpm 101-120 bpm
Low Fitness 111 bpm and above 121 bpm and above

SKILL RELATED FITNESS

A. SPEED

30 METER SPRINT

Mechanics:
For the Performer:
1. At the signal “Ready”, stand behind the take-off line, the tips of the shoes should not go beyond the
line and assume a crouch position.
2. At the signal “Get Set”, assume an un-crouch position (buttocks up) with both hands on the starting
line.

• For the Partner:

1. Set the stopwatch to zero (0) point.
2. At the signal “GO” start the watch and stop it as the performer crossed the finish line.
3. Record time in the nearest 0.00.01 seconds.
 • Scoring – record time in nearest seconds.

MALE FEMALE
CLASSIFICATIONS
Seconds Seconds
Excellent 3 seconds and below 4.4 seconds and below
Above Average 4.2-4.0 4.6-4.5
Average 4.4-4.3 4.8-4.7
Below Average 4.6-4.5 5-4.9
Poor 4.7 seconds and above 6 seconds and above

B. AGILITY
HEXAGON AGILITY TEST

Mechanics:
For the Performer:
1. Stand with both feet together inside the hexagon facing the marked starting inside. (facing 1
direction)
2. At the signal “Go” using the ball of the feet with arms bent in front, jump clockwise over the line,
then back over the same line inside the hexagon. Continue the patter with all the sides of the
hexagon.
3. Rest for one (1) minute.
4. Repeat the test counterclockwise.

• For the Partner:

1. Start the time at the signal go and stop once the performer reached the side before the side where
he/she started.
2. Record the time of each revolution.
3. Restart the test if the performer jumps on the wrong side or steps on the line.

• Scoring – add the time of the two revolutions and divide by 2 to get the average. Record the time in the
nearest minutes and seconds.
 RESULTS
CLASSIFICATIONS
Seconds
Excellent 5 seconds and below
Very Good 6-15 seconds
Good 11-15 seconds
Fair 16-20 seconds
Needs Improvement 21-25 seconds
Poor 25 seconds and above

C. POWER
STANDING LONG JUMP

For the Performer:

1. Stand behind the take-off line with the feet parallel to each other, the tips of the shoes should not go
beyond the line. Standing Long Jump
2. Bend the knees and swing arms backward once, then swing arms forward as you jump landing on
both feet. Try to jump as far as you can
3. Do not control the momentum of the jump (continuously move forward).

For the Partner:

1. Place zero (0) point of the tape measure at the take-off line.
2. After the jump, spot the mark where the back of Standing Long Jump of the heel of either feet of the
performer has landed nearest to the take-off line.
3. Record the best distance in meters to the nearest 0.1 centimeters.

• Scoring – record the best distance in meters to the nearest 0.1 centimeters.

MALE FEMALE
CLASSIFICATIONS
Centimeters Centimeters
Excellent 251 cm and above 201 cm and above
Very Good 241-250 cm 191-200 cm
Above Average 231-240 cm 181-190 cm
Average 221-230 cm 171-180 cm
Below Average 211-220 cm 161-170 cm
Poor 191-210 cm 141-160 cm
Very Poor 190 cm and below 140 cm and below
D. REACTION TIME
STICK DROP TEST

Mechanics:
For the Performer:
1. Sit on an armchair or chair next to the table so that the elbow and lower arm rest on the desk
or table comfortably.
2. Place the heel of the hand on the desk/table so that only the fingers and thumb extend
beyond.
3. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/
table as the partner drops the stick. Hold the stick while the partner reads the measurement
4. Do this thrice (3x).

For the Partner:

1. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the
performer.
2. Hold the ruler/stick so that the 24-inch mark index finger. No part of the hand of the
performer should touch the ruler/stick.
3. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and
index finger

• Scoring – record the middle of the three (3) scores (for example: if the scores are 21, 18, and 19,
the middle score is 19). In case where the two scores are the same (for example 18, 18 and 25) the
repeated score will be recorded.

RESULTS
CLASSIFICATIONS
Centimeters
Excellent 0-5cm
Very Good 6-11cm
Good 12-18cm
Fair 19-25cm
Needs Improvement 26-30cm
Poor Did not catch

E. COORDINATION
HAND WALL TOSS TEST
Mechanics:
1. A line is placed on the ground a certain distance from the wall (e.g. 2 meters, 3 feet).
2. The person stands behind the line and facing the wall.
3. The ball is thrown from one hand in an underarm action against the wall, and attempted to
be caught with the opposite hand.
4. The ball is then thrown back against the wall and caught with the initial hand.
 5. The test can continue for a nominated number of attempts or for a set time period (e.g. 30
seconds). By adding the constraint of a set time period, you also add the factor of working
under pressure.

Scoring: This table lists general ratings (source unknown) for the wall toss test, based on the score of
the number of successful catches in a 30 second period.

RESULTS
CLASSIFICATIONS
Successful Catches
Excellent 36 and above
Good 30-35
Average 20-29
Fair 15-19
Poor Below 15

F. BALANCE

STORK BALANCE

Mechanics:
• For the Performer:
1. Remove the shoes and place hands on hips.
2. Position the right foot against the inside knee of the left foot.
3. Raise the left heel to balance on the ball of the foot.
4. Do the same procedure with the opposite foot.

• For the Partner:

1. Start the time as the heel of the performer is raised off the floor.
2. Stop the time if any of the following occurs:
 The hand(s) come off the hips
 The supporting foot swivels or moves (hops) in any direction
 The non-supporting foot loses contact with the knee.
 The heel of the supporting foot touches the floor.

•Scoring – Record the time taken on both feet in nearest seconds and divide the score to two (2) to
get the average percentage score.
 RESULTS
CLASSIFICATIONS
Minutes
Excellent 3:01 second and above
Very Good 2:41 – 3:00 minutes
Good 1:21 – 2:40 seconds
Fair 41 seconds – 1:20 seconds
Needs Improvement 1-40 seconds

Activity:

1. Physical Fitness Test:

 Pre- Fitness Test

2. Reflection Paper
 PATHFIT 2

LESSON 2: OVERVIEW OF PATHFIT 1

Body Types

Somatotype, or body type, is a system of classifying an individual according to the shape of the

body. It was developed by Sheldon during the 1940s and the 1950s. He noted that the physique of the

body may be categorized into three distinct types:

1. Ectomorph body type is characterized as lean and small body build with a greater surface area to

mass ratio. Bone size is relatively small with slender limbs and low muscle mass.

2. Mesomorph body type has a relative predominance of muscles. The bones are usually large and

heavy with massive limbs, thus contributing to greater weight than the ectomorph body type.

3. Endomorph body type is characterized by a relative predominance of soft roundness and large

digestive viscera. There is a greater percentage of body fat when compared to lean body mass.

Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the individual

understand the extent of weight reduction or weight gain he/she expects to achieve given a well-

defined exercise program. Among athletes, somatotype is highly correlated to excellent sports

performance depending on the type of sports event. For instance, it has been found that among track

and field athletes, the physical characteristics of those successful in the shot put differ from those

successful in marathons. This suggests that for one sports event, a specific body type may dictate one's

superior performance over another. However, somebody’s type is not only limited to one particular

shape but can be a combination of two body types (e.g. ectomorph and mesomorph) for instance, a

high jumper athlete in athletics.

Nutrition

It is necessary for an individual to consume more than 40 different nutrients in order to maintain good
health. Because no single food source contains all of these nutrients, variety in one's diet is essential. Eating
wide variety of foods will help ensure adequate intake of carbohydrates, fats, proteins, vitamins, and
minerals.

Nutrition refers to the food intake, which is the key to any level of physical conditioning. It involves
the nutrients that get into the body through the regular three meals and snacks.

Nutrient refers to the substance in food that provides structural or functional components or energy
to the body.

*Macronutrients

1. Carbohydrates

2. Fats

3. Protein
 *Micronutrients

1. Vitamins

2. Minerals

Essential nutrient refers to the substance that must be obtained from the diet because the body
cannot make it in sufficient quantity to meet its needs.

Food Components

You are what you consume. That is why, if you want to be healthy, you must eat healthily. The idea
of "Go, Grow, Glow foods" was presented to most adults during their earlier years in school and has served
as a guide for children to eat healthily. However, as you grew older and schedules became more hectic,
you gradually drifted away from what you were taught in primary about food.

What are the GO Food?

Go foods, as the name implies, are foods that cause the body to "Go" or assist it in functioning more
efficiently and actively. They primarily focus on carbohydrate, sugar, and fat-rich foods. Go foods play an
important role in providing fuel to maintain healthy brain function as well as giving energy to different
systems in the body. Go foods are required by people who are constantly active or who spend the majority
of their energy on physical labor. Additionally, whether you are pregnant, breast-feeding, or have a child,
including more Go foods in your meals will help you perform more effectively every day.

Adults require 255 to 325 grams of carbs per day. To meet your daily carbohydrate requirements,
include the following foods in your diet:

 Rice, bread, pasta, oatmeal, and other grains sweet potato, potato, and other.
 Starchy vegetables, naturally sweet foods such as sugarcane, honey, and sweet
corn.
 Good fats from coconut oil, avocado, and a variety of nuts.

What are the GROW Food?

Protein-rich diets called "grow foods" aid in the body's growth, strength, and health. Proteins are
necessary elements that your body gets from Grow meals. Proteins serve as the basis for making hormones,
enzymes, and antibodies in addition to repairing cells and tissues. Including more grow foods in your diet
can help your body develop stronger and healthier bones, muscles, teeth, and blood. Grow foods, or
protein-rich foods, are especially necessary for youngsters, pregnant and nursing mothers, the elderly, and
athletes. Grow foods not only make you taller and more energetic, but they also boost the health of your
brain by raising your attentiveness.

Protein-rich grow foods you need daily include:

 Dairy products such as milk, cheese, and yogurt

 Poultry, red meats, fish, and eggs
 Legumes such as peas, lentils, beans, and nuts

What are the Glow Food?

Glow foods are high in minerals and vitamins, which help the immune system fight viruses, infections,
and diseases more effectively. These vitamins and minerals also aid in the faster healing of wounds, the
repair of damaged cells, and the maintenance of glowing skin, shiny hair, bright eyes, and healthy nails.
You can get your daily dose of beneficial nutrients and minerals from a variety of colorful fruits and
vegetables. To reap the benefits of Glow foods, try a variety of fruits and vegetables every day, if feasible.

A. Mineral-rich glow foods:

 Dark leafy greens like spinach, kale, bok choy, and lettuce
 Shellfish such as oysters, mussels, scallops, and clams
 Avocado, banana, apple, orange, grapes, and kiwi
 Soymilk, soybeans, and mongo or mung sprouts
 Dairy products like milk and cheese
  Cashews and peanuts
 Fish and beef
 Whole grains

B. Vitamin-rich Glow foods:

 Colorful fruits like mango, oranges, papaya, pineapple, banana, berries, grapes,
pomegranate, grapefruit, pear, melon, tomato, and avocado
 Dark leafy vegetables like malunggay (moringa), kangkong (water spinach), savoy
spinach, and kale
 Poultry (chicken or turkey), lean cuts of beef and pork, and fish (salmon, tuna,
sardines, and mackerel)
 Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, and green beans
 Dairy products like low-fat or nonfat milk and cheese
 Whole-wheat grains, brown rice, quinoa, and barley
 Broccoli, cauliflower, and cabbage
 Beans, nuts, and seeds

When you exercise, you need to maintain your body's engine going because it is your car. That
entails nourishing your body with the appropriate foods and drinks at the appropriate times, in the proper
amounts.

Suggested Food Consumption for Body Types

Meal Tips for Exercise

Before Exercise

Before Exercise The food eaten before exercise serves as the energy source and will define one's
performance. Eating a meal with plenty of carbohydrates three to four hours before exercising is ideal as it
increases the blood glucose and glycogen levels for energy. A moderate amount of protein helps recovery
after exercise. The meal should be low in fat and fiber so as not to have digestive or stomach problems.

A small snack one to two hours before doing vigorous exercises is ideal. If time is limited, it is
recommended to consume something lighter. Food products with high content of simple sugars (i.e.,
glucose) consumed right before an exercise will rapidly supply the body with energy but it will also drop
significantly at the middle of the session. Low levels of glucose during exercise will trigger early onset of
fatigue. Food products with high fructose content has also been reported to upset the stomach during
exercise. An individual must change the timing of meals and snacks to discover which is most comfortable
to him/her once the exercise has started.

During Exercise
During Exercise Proper food intake during exercise increases endurance and performance, prevents
an individual from getting tired easily, and gives glucose to the working muscles. The amount needed
depends on the duration of the exercise. It is advisable to eat a 30-60g of carbohydrates every hour for a
heavy exercise of more than one hour. A sports drink or cereal bar is also recommended for easy digestion.
Small amounts of food should be taken at intervals instead of taking it all at once. Water is also required
during exercise to avoid dehydration. Consume water every 15-30 minutes and avoid waiting to get thirsty
before drinking.
 After Exercise

After Exercise It is very important to eat after exercise to reload the body's glycogen supply. The
amount of food and time depends on the duration and intensity of the exercise and the schedule of the
next exercise session. After the exercise, it is ideal to eat within the first 30 minutes with 1g of carbohydrate
for every 1kg of an individual's weight. If a person weighs 50kg then he/she should take 50g of
carbohydrates. It is necessary to eat every hour within 4 hours. If there are no plans of exercise for a day or
so, it is important to have a meal that has enough carbohydrate to replenish the glycogen stores. It must
also have protein since it is beneficial in building up and repairing muscle tissue.

Did you know?

Rest and sleep are very important in the repair and regeneration of tissues. While nutrition provides
the body to repair and rebuild tissues, these processes lakes place during rest and sleep. Having the proper
rest not just maintain your body, it also makes you feel yourself at best.

Experts recommend around 7-9 hours of sleep for grown-ups while an 8-hour sleep is enough
average sleep. Younger people need more sleep. Being able to have a sleep is not enough, it should be an
appropriate one. Here are some suggestions for an improved solid sleep:

 Stress-free, no worrying and thinking before going to sleep

 Condition yourself to have a good sleep Proper breathing-slow, low, small gaps in between
breathing in and out
 Comfortable sleeping environment
 No TV or any distractions while in bed
 Avoid caffeine, alcohol, and hefty eating before bed sleeping.

Healthy Diet

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body
with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate
fiber and food energy.

A diet that promises quick results with little effort easily earns and loses popularity shortly after
consumers realize it as just a false advertisement. These kinds of diet are "fad," as they come and go. Any
diet claiming instant results without exercise or reduction of calorie intake will not reduce body fat.

Here are guidelines for safe and nutritious diet:

• Eat food that are low in calories but provides all required essential

• body nutrients such as vitamins and minerals

• Fat should be less than 30% of total calories with high complex carbohydrates

• Variety of food to suit tastes and avoid hunger between meals

• Compatible with lifestyle and readily available

• Diet should be lifelong and sustainable.

Calories

Calories is a unit of measurement for energy or the amount of energy released when your body
breaks down (digests and absorbs) food. The more calories a food has, the more energy it can provide to
your body. When you eat more calories than you need, your body stores the extra calories as body fat.

*Calorie Intake

*Calorie Deficit

Total Daily Energy Expenditure (TDEE)

It represents the total number of calories an individual burns in a day, taking into account their basal
metabolic rate (BMR) and physical activity level.
 Harris Benedict Formula for Women

Formula for BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 x age in years)

Harris Benedict Formula for Men

Formula for BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)

FREQUENCY, INTENSITY, TIME & TYPE (FITT) PRINCIPLES

The FITT Principle describes how to safely apply the principles of overload and progression:

1. Frequency (How often you do the activity each week)

Frequency is how often a person performs the targeted health-related physical activity. For
each component of health-related fitness, a safe frequency is three to five times a week.

2. Intensity (How hard you work at the activity per session)

Intensity is how hard a person exercises during a physical activity period. Intensity can be
measured in different ways, depending on the related health-related component. For example,
monitoring heart rate is one way to gauge intensity during aerobic endurance activities, but
gives no indication of intensity during flexibility activities

3. Time (emphasis on number of reps)

Time is the length of the physical activity. As with the other aspects of the FITT principle, time
varies depending on the health-related fitness component targeted. For example, flexibility or
stretching may take 10-30 seconds for each stretch, while the minimum time for performing
aerobic activity is 20 minutes of continuous activity.

4. Type (Which activities you select)

Type or specificity, refers to the specific physical activity chosen to improve a component of
health-related fitness. For example, an individual wishing to increase arm strength must exercise
the triceps and biceps, while an individual wishing to increase aerobic endurance needs to jog,
run, swim or perform some other aerobically challenging activity.

MOVEMENT COMPETENCIES

 Breathing and Bracing the core

 Core Stability
o Dead Bug Series
o Bird Dog
o Etc.
 Mobility Training
o Pigeon Stretch
o Quadruped T-Spine Rotation
o Etc.
 Locomotor Skills
o Crawling Series
o Jumping and Landing
o Lateral and Linear Movements

Activity:

1.Meal Plan

2.Reflection Paper
 PATHFIT 2

LESSON 3: INTRODUCTION TO EXERCISE

Physical Fitness and Its aspects

Physical Fitness is the ability to carry one’s workload without staggering and to participate in
recreation with ease and enjoyment and still have reservoir of endurance to meet emergencies of life.

A. Components of Health Related Fitness

1) Cardio-respiratory Endurance: Cardio-respiratory endurance measures the body's
circulatory and respiratory systems' ability to supply fuel during prolonged physical
exercise. Walking, running, jogging, swimming, bicycling, and other activities that keep
your heart rate up at a safe level for an extended period of time might help you build
your cardio-respiratory endurance. Your chosen activity does not have to be severe
enough to boost your cardio-respiratory endurance. Begin initially with an enjoyable
exercise and gradually escalate to a more strenuous pace.

2) Muscular Strength is the amount of force that a muscle or muscle group can exert at one
maximal effort (contraction). The key to building muscle strength is working against
resistance, whether that resistance comes from weights or gravity. Lifting weights is an
excellent way to increase muscle strength (under proper supervision).

3) Muscular Endurance is the ability of a muscle or muscle group to exert force against a
submaximal load for a specified amount of time (or number of repetitions) before fatigue
sets in.

4) Body Composition refers to the ratio of team body mass to body fat, and it includes the
quantity of muscle, fat, bone, and other critical body elements. Body composition is an
important factor to consider for health and weight management.

5) Flexibility is the amount of movement around a joint. Good joint flexibility can help
prevent injuries at all stages of life. Try yoga, gymnastics, or a basic stretching exercise
regimen to enhance your flexibility.

B. Components of Skill-related Fitness

1) Agility is the capacity to shift and control one's body's direction and position while
maintaining a steady, quick motion. For instance, switching directions to hit a tennis ball.

2) Balance is the capacity to control or stabilize one's body while standing or moving. In
gymnastics, for example, a handstand.

3) Coordination is the ability to move while using the senses and body parts. Dribbling a
basketball, for example. Hand-eye coordination refers to the use of hands and eyes
together.

4) Speed is the ability to quickly move your body or parts of your body. Many sports rely on
speed to gain an advantage over their competitors. A basketball player, for example,
making a fast break to perform a lay-up, a tennis player pushing forward to get to a drop
shot, or a football player running the defense to catch a pass are all examples of fast
breaks.

5) Power is the ability to move bodily parts quickly while exerting maximum muscle effort.
Power is the result of a combination of speed and muscular power. Volleyball players, for
example, lifting up to the net and pushing their bodies high into the air.
 6) Reaction Time is the ability to swiftly reach or respond to what you hear, see, or feel. For
example, a swimmer or runner bursting out of the blocks early in a race, or a baseball
player swiping a base.

Major Muscles

Muscle Contractions

The term 'muscle contraction' refers to the development of tension within the muscle. There are three
main types:

1. In isometric or static contraction, the muscle develops tension with no change in overall muscle length, as
when holding a dumbbell stationary in a biceps curl.

2. In concentric contraction, the muscle shortens as tension is developed, as when a dumbbell is raised in a
biceps curl.

3. In eccentric contraction, the muscle develops tension while it lengthens, as in the lowering movement in a
biceps curl.
Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and
wellness.

It is performed for various reasons, to aid growth and improve strength, prevent aging, develop
muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance, improve health and
also for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups,
socialize, and enhance well-being.

Physical exercises are generally grouped into three types, depending on the overall effect they
have on the human body:

1. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to
use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular
endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope,
rowing, hiking, dancing, playing tennis, continuous training, and long distance running.

2. Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and
increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength
exercises are push-ups, pull-ups, lunges, squats, and bench press. Anaerobic exercises also include weight
training, functional training, eccentric training, interval training, and sprinting; high-intensity interval training
increase short-term muscle strength.

3. Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve
joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the
chance of injury.

Warm Up Exercise

Warm up Exercises. Sometimes called limbering warm up, it is the initial phase of any exercise
program. It serves to elevate the body temperature to prepare the muscles for any major activity. By
warming up, the muscles are provided with a sufficient amount of blood and oxygen supply so that it will
contract more efficiently.

Static Exercise

Static exercise involves the contraction of skeletal muscle without a change in muscle length, hence
the alternative term, isometric (iso = same, meter = length) exercise. Static exercise produces a
cardiovascular response that differs significantly from that observed during dynamic exercise.

1. Planking
2. Squat
3. Wall Sit
4. Etc.

Dynamic Exercise

Dynamic exercise is defined as rhythmic muscular activity resulting in movement, and it initiates a
more appropriate increase in cardiac output and oxygen exchange.

Examples:

1. Arm circle
2. Arm swing
3. Shoulder rolls
4. Torso twist
5. Etc.
Cool Down Exercise

Static Stretch Cool Down

Static stretching entails moving a muscle as far as it can go without hurting it, then holding that
position for 20 to 45 seconds. Static stretches should be repeated two to three times. This is an extremely
effective method of increasing flexibility.

To help prevent injury, do static stretches in your cool-down routine. Static stretching as part of a
maintenance stretching routine can also help lower your risk of injury.

However, employing static stretching as a warm-up before an athletic competition may have a
negative impact on your performance. This is due to the fact that static stretching may impair your body's
capacity to react swiftly. In exercises such as vertical jumps, short sprints, balance, and reaction speeds, this
condition can persist up to two hours.

Example Exercises:

 Calf Stretch (Straight Knee)

 Calf Stretch (Bent Knee)
 Quad Stretch
 Hamstring Stretch
 Hip Flexor Stretch

Activity:

1. Design Exercise Program

 Progressive Warm-up and Cool Down Exercise

2. Performance Task
 Warm-up and Cool Down Exercise

3. Reflection Paper
 PATHFIT 2

LESSON 4: CARDIO-RESPIRATORY AND CORE EXERCISES

1. Aerobic Exercises
 Dance workout
 Jog in place (slow, moderate, intense)
 Skipping Rope
etc.

2. Core Exercises
 Plank Variations
Equipment use:
Swiss ball
 Bird Dog Series
 Mountain Climber
 Russian Twist
etc.

Activity:

1.Performance Task:
 (Aerobic) TABATA Exercise (Low Intensity)
 Core Station Exercise

2. Reflection Paper

LESSON 5: RESISTANCE / STRENGHT EXERCISES

1. Chest Exercises
 Push-up Variation
Equipment use:
Swiss ball

 Dumbbell floor press

 Swiss ball dumbbell chest press

2. Upper Back Exercises

 Dumbbell Row Series
 Rear Lateral Raise
 Swiss ball YTW
etc.

3. Quads and Calves Exercises

 Squats Variations
Equipment use:
Kettlebell
Swiss ball

Activity:

1.Performance Task:
 Physical Activity Practical

2. Reflection Paper
 PATHFIT 2

LESSON 6: POWER EXERCISE

Power Exercises:

1. Burpees
2. Squat Jumps
3. Jumping Rope
etc.

Equipment use:
Jump Rope

Activity:

1.Performance Task:
 Physical Activity Practical

2. Reflection Paper

LESSON 7: SPEED, AGILITY, QUICKNESS (SAQ) DRILLS

Speed, Agility, Quickness (SAQ) Drills

1. Introduction to SAQ Drills

2. SAQ Exercises:
 High Knees
 Squat Jumps
 Side Shuffle
 Shuttle Run
 Agility ladder exercises
etc.

Equipment use:
Agility Ladder

Activity:

1.Performance Task:
 Physical Activity Practical

2. Reflection Paper

LESSON 8: EXERCISE PROGRAM

Exercise Program

1. Design Exercise Program for Fitness Goals and follow FITT Formula

Activity:

1.Program Design:
 Design a specific exercise program based on the results of the Pre-Fitness Test (Weaknesses).

2. Performance Task:
 Perform the designed Exercise program

LESSON 9: POST-TEST
Activity:

1.Portfolio

2.Physical Fitness Test:

 Post- Fitness Test
 SCORING RUBRICS

PRE-TEST REFLECTION PAPER

Criteria Percentage Criteria Percentage

Completeness 50% Content 20%
Neatness 25% Presentation 15%
Punctuality 25% Punctuality 15%
Total 100% Total 50%

POST-TEST MEAL PLAN

Criteria Percentage Criteria Percentage
Completeness 50% Food Selection 30%
Neatness 10% Complete Meals 25%
Punctuality 10% Required Number of Days 25%
Improvement 30% Aunthenticity 20%
Total 100% Total 100%

PERFORMANCE TASK EXERCISE PROGRAM

Criteria Percentage Criteria Percentage
Execution 50% Progression/Regression 35%
Synchronization 25% Applied FITT Principles 25%
Discipline 25% Applied Training Principles 25%
Total 100% Applied Phases of Exercise 15%
Total 100%

PORTFOLIO
Criteria Percentage
Completeness 50%
Neatness 25%
Punctuality 25%
Total 100%