PATH-FIT 1

GROUP 4
TABLE OF CONTENTS
kxm

01 NUTRITION FOR WELLNESS 03 PHASES OF EXERCISE

02 BODY COMPOSITION 04 PHYSICAL FITNESS TEST

05 DANCE AEROBICS
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NUTRITION FOR
WELLNESS
NUTRIENTS – a substance that provides
nourishment for growth and
maintenance of life.
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3 fuel nutrients
( macronutrients ) 2 REGULATORY
NUTRIENTS
( MICRONUTRIENTS )
• CARBOHYDRATES
• VITAMINS
• FAT
• MINERALS

• PROTEIN

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DIETING – the practice of eating food in a
regulated/supervised way to decrease,
maintain or increase body weight and
prevent and treat diseases.
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 Types of diets
1. The Dash Diet (Dietary Approaches to Stop Hypertension) – originally designed as a
heart-healthy diet to help lower high blood pressure. The recommended caloric intake is
1,600-2,200 calories.
2. Volumetric Eating Plan – focuses on maximizing the volume of food and limiting calories.
The average daily caloric intake is reduced by 500-1,000 calories.
3. Best Life Diet – deals extensively with emotional eating. Caloric intake averages about
1,700 calories, with maintenance of daily moderate physical activity.
4. Weight Watchers Diet – encourages dieters to eat filling foods that keep hunger at bay,
primarily foods rich in protein and fiber. This diet has an approximate 1,000 caloric per day
deficit.
5. Ornish Diet – a very low-fat, vegetarian-type diet where dieters are not allowed to drink
alcohol or eat meat, fish, oils, sugar, or white flour. The average caloric intake is about 1,500
calories.
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 Types of diets
6. Zone Diet – proposes that proper macronutrient distribution is critical to keep blood
sugar and hormones in balance and thus prevent weight gain and disease.
7. Atkins Diet – very small amounts of carbohydrates are allowed. A typical daily diet
plan is about 1,500 calories.
8. South Beach Diet – emphasizes low-glycemic foods to decrease craving for sugar
and refined carbohydrates. A typical dietary plan provides about 1,400 calories per day.
9. Glycemic Index Diet – based on the system of ranking carbohydrate foods
according to how much food raises the person’s blood sugar level. Caloric intake
ranges between 1,000-1,500 calories per day.
10. Biggest loser Diet – encourages small, frequent meals that emphasize filling
calories, portion control, and an increase in daily physical activity and exercise.
Caloric intake ranges from about 1,200-1,800 calories.
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 Types of diets
11. Mediterranean Diet – not specifically a dietary plan for weight reduction.
This emphasizes daily fruits, vegetables, whole grains, flavorful herbs and spices,
and physical activity is part of the daily pattern.

12. Paleo Diet (Paleolitic or Caveman Diet) - devoid of all processed foods. The
diet is based on animal protein, is low on carbohydrates and includes lean meat,
nuts and berries – foods that were available to ancient humans. Most nutrition
experts do not recommend the non-scientific Paleo Diet due to underlying flaws.

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Body composition
BODY COMPOSITION – refers to the fat
and nonfat components of the human
body; important in assessing
recommended body weight.
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Recommended Body Weight
–is body weight at which there seems to be no
harm to human health; healthy weight.

Underweight – refers to extremely low body

weight.

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Overweight – is an excess amount of
weight against a given standard, such as
height or recommended percent body
fat.

Obesity – is an excessive accumulation of body

fat, usually at least 30 percent greater than
recommended percent body fat.

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Body Mass Index (BMI)
– is a technique to
determine thinness and
excessive fatness that
incorporates height and
weight to estimate
critical fat values at
which the risk for
disease increases.
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 FACTORS AFFECTING BODY COMPOSITION

1. GENDER
MEN tend to have more muscles than women.
WOMEN have more fat mass than men.
2. AGE
3. DIET
4. ACTIVITY LEVEL – determined how hard your heart works during activities/exercises.
• Sedentary – gets little to no exercises (low intensity).
• Moderate – get at least 2 ½ hours per week of exercises ( moderate intensity).
• High – get at least 1 hour and 15 minutes every week of vigorous exercises
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(maximum efficiency).
 Weight Management – the process of adopting
long-term lifestyle modification to maintain a
healthy body weight.

Methods of Weight Management

1. Eating a healthy diet.

2. Increasing physical activity levels.
3. Getting more quality sleep.

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 Weight Management – the process of adopting
long-term lifestyle modification to maintain a
healthy body weight.

Methods of Weight Management

1. Eating a healthy diet.

2. Increasing physical activity levels.
3. Getting more quality sleep.

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WARM-UP EXERCISE – It is the initial
phase of any exercise program before
conducting an intense workout.
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WARM-UP EXERCISE
• It is the light physical activity that prepares the body physiologically for
exercise by increasing body temperature, stretching ligaments and
muscles, and increasing flexibility.
• It takes about 5 - 10 minutes, to properly warm up the body.

BENEFITS:
•Increase range of motion.
•Improves coordination and movement efficiency.
•Decrease risk of injury.
•Increased power output available from muscles.
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WORK-OUT EXERCISES– an episode in which
someone tries to influence fitness by maintaining or
improving cardiovascular endurance, muscular
strength, muscular endurance, flexibility, body
composition, or some combination of these.
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Work-out EXERCISE
• This phase should follow the principles of training with regard to
frequency, intensity, and time. Reaching the target heart rate and
maintaining the intensity of the workout in the specified time are
important guidelines for this phase.
• It takes about 1 hour and 30 minutes, to work out.

Refers to the contents of the developing phases of the exercise program. These include:
a. Flexibility Exercise involves stretching all major muscle groups of the body with special
attention to the specific muscles that are used in daily physical activities.
b. Strength and Endurance exercises combine calisthenics, weight training, prolonged
and continued activities.
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COOL DOWN EXERCISE – Serves to
gradually taper the body from the stress of
exercise. It helps in returning blood to the heart
for re-oxygenation.
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COOL DOWN EXERCISE
• This can help prevent soreness the next day by massaging the waste
products of exercise into the circulatory system.
• It takes about 5 - 10 minutes, to properly relax the body.

BENEFITS:
1.Improved performance
2.Improved muscle joint flexibility
3.Decreased cardiovascular problem
4.Decreased incidence of muscle
25 joint injury.
 COOL DOWN EXERCISE

Phases of Cool-Down
1. Body Cool-Down involves an activity that will allow the
heart rate to gradually return to its normal rate.
2. Cool-Down Stretch involves stretching specific body parts
for 5-10 minutes to prevent muscles from tightening too
quickly.
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Physical fitness test
 According to the American Association of Health, Physical Education,
Recreation and Dance (AAHPERD), PHYSICAL FITNESS is defined as a
physical state of well-being that allows people to perform daily tasks or activities
with vigor, reduce the risk of health problems related to lack of exercise, and
establish a fitness base for participation in a variety of physical activities.

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PHYSICAL FITNESS TEST – a series of tests that measures and
monitors students' physical fitness level.

Physical fitness test purpose:

• It will give us information on the status of overall physical
fitness.
• The Physical Fitness test will serve as a guide in determining
what PE activities the student will need to improve any
physical fitness component or their physical fitness
component in general.
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These are the examples of test items and the physical fitness
components being tested.

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 FITNESS TEST
1. Modified Side Leg Extension - To assess the ability to balance with one
foot.
- Leg strength and power.
2. Sit and Reach – a test of flexibility for the lower extremities particularly
the hamstring.
Purpose – Reach as far as possible without bending the hamstring
Equipment: Tape Measure/Meter Stick, Wooden Box

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3. Curl-ups
Purpose - to measure the strength of abdominal muscles.
Equipment: Exercise mats or any clean mats.

4. Push-up
Purpose- to measure the strength of the upper extremities.
Equipment: Exercise mats or any clean mats.

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5. Standing Long Jump
Purpose - to measure the explosive power of the legs
Equipment - Tape measure, chalk.

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6. T- Test
Purpose - to test running agility and include
forward, lateral, and backward.

Equipment - flat non-slip surface, marking

cones, stopwatch, measuring tape.

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Dance aerobics
Aerobics dance
-is the dance form of the aerobics exercise. It is a dance
exercise which is carried out according to the rhythm of some
music.

- integrates the beauty of dancing and the benefits of

exercising into one whole work-out strengthens the body
muscles, increases stability and flexibility, energizes lung
activities, and effectively reduces tension and mental stress.

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 Kenneth Cooper

- The Father of
Aerobics

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 Different types of Dance
Aerobics
1. Hip-Hop aerobics
The Hip-Hop aerobics is a dance aerobics routine, which mixes together
funk with contemporary dance. Hip-Hop aerobics incorporates the usage of high-
energy dance while focusing on the entire form of the body.
2. Hi-Lo aerobics
-involves a fast paced routine that includes rapid movement and work on
thighs, abs, calf, heart and so on.
-involves shuffling, turning, shuffling and doubling the knees back while
sprinting during the routine and taking a profound side lunge at swift paces.

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3. Funk and jazz aerobics
Funk and jazz aerobics comprise low-impact workouts, which include jazz
steps, funk twists, and yoga.
4. Step aerobics
-offers a more intense workout. It provides an extra boost by incorporating
the action of stepping onto the platform to intensify the workout. It is a form of
low impact and does not stress the joints as much as running and jogging.
5. Low impact aerobics
Low-impact aerobics are those movements involving large muscle groups
used in continuous rhythmic activity in which at least one-foot contacts the floor
at all times. It has developed to decrease the lower leg overuse injuries
associated with high-impact classes.

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6. Aerobic kickboxing
-also called as cardio boxing or boxing aerobics. It is a tremendous way of
achieving a beautiful body. This type of exercise leads to quick weight loss
-used for toning your body and tightening your muscles and makes you look
young.
7. Zumba
Zumba Fitness has quickly become one of the most popular dance aerobics
programs. Created in Colombia in the 1990s, this style of dance aerobics
incorporates Latin moves with a global soundtrack including beats from around the
world.
8. Jazzercise
-Judi Sheppard Missett created Jazzercise in 1969, and it soon became a
fitness craze that's still popular today.
-All over the country move to the latest music to burn up to 800 calories in 60
minutes.
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9. Ballroom Dancing
If you’ve envied the bodies of the dancers on “Dancing with the Stars,”
then give ballroom dancing a try. Ballroom dancing comprises many types of
dances from different parts of the world. Popular dances include modern waltz,
tango, Viennese waltz, rumba, swing, and quickstep.
10. Belly Dancing
-originated in the ancient cultures of the Far East, India, and the Middle
East.
-originally performed by women for other women during fertility rites or
during celebrations for women entering marriage. It's a particularly good
workout for the core muscles, and it also tones and strengthens the arms and
legs.

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THANK
YOU