PATHFIT 2

SESSION 1
DEFINITION OF TERMS

•Physical Fitness
•Fit Person
•Physical Activity
•Exercise
•Circuit Training
Physical Fitness

Is simply the ability of

your whole body
system to work
together efficiently. It
means being able to do
daily activities with the
FIT Person
Is able to carry out
typical activities of
living, such as work and
still has enough energy
and vigour to respond to
emergency situations
Involves any bodily movement
caused by muscular
contractions that result in the
expenditure of energy. It is
usually classified according to its
purpose such as occupational,
transport-related, household and
recreational.
EXERCISE
Is a planned program of
physical activities usually
designed to improve
physical fitness with the
purpose of increasing
physical fitness level.
FOUR TYPES OF EXERCISE
1. AEROBIC EXERCISES

• - Aerobic exercise, which speeds up your heart rate

and breathing, is important for many body functions.
It gives your heart and lungs a workout and increases
endurance. If you're too winded to walk up a flight of
stairs, you need to see your doctor for a medical
evaluation. If it's just because you are deconditioned,
then you will need more aerobic exercise to help
condition your heart and lungs and get enough blood
to your muscles to help them work efficiently.
• Aerobic exercise also helps relax blood vessel walls, lower
blood pressure, burn body fat, lower blood sugar levels,
reduce inflammation, and boost mood. Combined with
weight loss, it can also lower "bad" LDL cholesterol levels.
Over the long term, aerobic exercise reduces your risk of
heart disease, stroke, type 2 diabetes, breast and colon
cancer, depression, and falls.
• Aim for at least 150 minutes per week of moderate-
intensity activity. Try brisk walking, swimming, jogging,
cycling, dancing, or classes like step aerobics.
2. ANAEROBIC EXERCISE

• is similar to aerobic exercise but uses a different form of energy

— quickly and immediately. Anaerobic exercises include high-intensity
interval training (HIIT), weight lifting, circuit training, and strength
training.
• This type of exercise offers many health benefits. It’s a great way to
improve your cardiovascular endurance as well as build and maintain
muscle and lose weight. Along with aerobic (or cardiovascular) exercise,
anaerobic exercise should be a regular part of your weekly workout
routine.
• A strength exercise is any activity that
makes your muscles work harder than
usual. This increases your muscles'
strength, size, power and endurance.
The activities involve using your body
weight or working against a resistance.
3. STRETCHING EXERCISES

• Stretching helps maintain flexibility. We often overlook that

in youth when our muscles are healthier. But aging leads to
a loss of flexibility in the muscles and tendons. Muscles
shorten and don't function properly. That increases the risk
for muscle cramps and pain, muscle damage, strains, joint
pain, and falling, and it also makes it tough to get through
daily activities, such as bending down to tie your shoes.
• Likewise, stretching the muscles routinely makes them
longer and more flexible, which increases your range of
motion and reduces pain and the risk for injury.
4. BALANCE EXERCISES

• is defined as an individual's ability to control their

centre of gravity within the limit of Base of Support
(BOS). Body balance control is a complex body
function that involves regulating posture and
movement via the cerebellum by processing sensory
inputs from the vestibular visual and proprioceptive
systems in the cerebral cortex. Ageing, neurovascular
problems, weak muscle strength, limited
range of motion, and cognitive decline could adversely
affect the static and dynamic balance control ability,
which increases the risk of falling and negatively
affects the performance of activities of daily living
PHASES OF
FITNESS
EXERCISE
PROGRAM
• Three key phases to exercise are
the warmup, training, and the cool
down. During the warmup you
ready the body for what's to come.
In the middle phase, you perform
the strenuous work. And in the cool
down period, you bring your body
back to a resting state.
 THE BASIC
PRINCIPLE
OF EXERCISE
 PRINCIPLE OF
PROGRESSION/PROGRESSIVE OVERLOAD

• Must be in context of the performer’s

tolerance whether to increase or
maintain the overload. An increase in
the level of exercise, whether it be
run farther or to add more resistance
must be done in the progression.
PRINCIPLE OF OVERLOAD

• Refers to the amount of exercise

that is needed to improve fitness
levels. Exercise must be
observed in accordance to the
intensity, duration and frequency
of the specific activity.
PRINCIPLE OF SPECIFICITY

• Exercise must be specific in its concern. It

could be either for strength, flexibility or
endurance. Specificity infers that all skills
and activities are unique and require
training that is geared specifically to each.
The implication of specificity is that if only a
certain part of the body is exercised, only a
part develops.
PRINCIPLE OF INDIVIDUALITY

•States that no two persons are

the same and their rate of
adaptation to the same workload
is differs. This principle
emphasizes the need to create
an exercise program that is
individual-specific.
PRINCIPLE OF REVERSIBILITY

• Is another way of stating the

principle of disuse. If your energy
systems are not utilized, they
deterioriate to a level that matches
your level of activity. It indicates
that disuse or inactivity results in
loss of benefits achieved in
PRINCIPLE OF VARIATION

• suggests that minor changes in

training regimens yield more
consistent gains in sport
performance. Training programs for
virtually every sport include variations
in intensity, duration, volume, and other
important aspects of practice.
 PRINCIPLE OF REST AND RECOVERY

•Suggests that rest and

recovery from the stress of
exercise must take place in
proportionate amounts to
avoid too much stress.
F.I.T.T. PRINCIPLE

•Are an exercise prescription

to help participants
understand how long and
how hard they should
exercise
FITT PRINCIPLE

• FREQUENCY (How Often?) – daily moderate exercise is

ideal, but try to exercise a minimum of 3-5 days per week.
• INTENSITY (How Hard?) – moderate to vigorous intensity
exercise is recommended for adults.
• TIME (How long?) – 30-60 minutes per day
• TYPE (What kind?) – To maintain a well-balanced fitness
level, perform a variety of exercises included cardio,
strength, and flexibility training.