PATHFit 1 MOVEMENT COMPETENCY TRAINING

PRELIM AND MIDTERM COVERAGE

Ist Semester S.Y. 2021-2022

Lesson 1 Introduction to PATHFIT

Physical education is about movement. Movement is fundamental and essential to life,
work, and play. Movement competency facilitates participation and allows individuals to derive
pleasure and satisfaction from physical activities. An individual who can move proficiently has
the skills and knowledge related to movement and values purposeful moving for life.

Physical education, therefore, is responsible for helping students take on the responsibility
of learning by providing them with the capacity to make reasoned and wise choices through a
lifelong process of change. Furthermore, it provides students with skills to be responsible adults
and contributing members of the society, the nation and the world.

An understanding of fundamental skills and concepts is essential both to an individual’s

development of effective motor skills and to the application of these skills in a wide variety of
physical activities. The focus of the learning in this strand is on transferable skills, with the goal
of having children & youth understand how skills, concepts, and strategies learned in one activity
can apply to other activities.

The development of healthy young bodies is one major benefit of a school program of
physical education. A good program of fitness includes activities and cardiovascular work that
improves coordination, flexibility and strength. Childhood obesity is one problem that a physical
education helps to control as well. Students involved in physical activities have a better chance
of avoiding problems related to obesity and are better able to control their weight. Children that
are active physically are more likely to make wise dietary and health choices in later life.

What is Physical Education?

- instruction in the development and care of the body ranging from simple calisthenics,
exercises to a course of study providing training in hygiene, gymnastics, and the
performance and management of athletic games
 Objectives of physical education

1. Physical development

(a) Proper growth and development

(b) Proper functioning of various systems of the body

(c) Development of skills through better neuromuscular coordination

(d) Development of strength and endurance.

2. Psychological development

(a) Development of healthy interests and attitudes

(b) Satisfaction and channelising of emotions

( c) Removing worry, tension, etc. through participation in sports.

3. Social development

(a) Developing qualities of sympathy and cooperation with others

(b) Becoming a worthy member of home and society.

4. Moral development

(a) Development of self-control

(b) Development of sportsmanship

© Developing leadership qualities

(d) Development of personality.

5. Improvement in knowledge

(a) Acquiring the knowledge of the rules of games, sports and exercise

(b) Understanding health problems and their prevention.

Physical Fitness- refers to a set of attributes which enable an individual to be physically active.
The term is often associated with health and well-being, since being physically fit is usually
associated with improved health such as heart and lung function (cardiovascular fitness)

The 5 Health-Related Components of Fitness

1. Cardiovascular endurance- Cardiovascular endurance (also known as cardiorespiratory

endurance or aerobic fitness) refers to your body's ability to efficiently and effectively
intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries,
 vessels, and veins. By engaging in regular exercise that challenges your heart and lungs,
you can:
a. Maintain or even improve the efficient delivery and uptake of oxygen to your
body's systems
b. Enhance cellular metabolism
c. Ease the physical challenges of everyday life
2. Muscular strength-, muscular strength refers to the amount of force a particular muscle
group can produce in one, all-out effort. In strength training terms, it's your one-rep max.
Like muscular endurance, muscular strength is muscle group-specific. This is why a well-
balanced strength training program that targets all of your major muscle groups is so
important.
3. Muscular endurance- It is the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time.
4. Flexibility- Flexibility refers to the range of motion you have around a given joint. Like
muscular strength and endurance, flexibility is joint-specific. It plays a role in unhindered
movement and can affect your balance, coordination, and agility. Maintaining a full range
of motion through your major joints can reduce the likelihood of injury and enhance athletic
performance.
5. Body composition- Body composition, or your body's ratio of fat mass to fat-free mass,
is the final component of health-related physical fitness. Because high levels of fat mass
are associated with negative health outcomes, such as heart disease and type 2 diabetes,
attaining and maintaining a healthy body composition is a goal of just about all regular
exercise routines.
FITNESS TESTING/ASSESSMENTS
Fitness Testing allows you to know what your current state of Fitness is for each of the 5 areas
of Health-Related fitness that act interchangeably toward your overall wellness. Those areas include
Cardiovascular Endurance, Muscular Endurance, Muscular Strength, Flexibility, and Body
Composition. The given assessments allow you to create a benchmark for each of your areas of
fitness, as well as obtain specific data throughout your fitness journey to monitor its effectiveness
and success.

THE FITNESS ASSESSMENTS:

1. Resting Heart Rate

2. 1 Mile Walk/Jog
3. Exercise Heart Rate
4. Push-Up Test

5. Sit and Reach

6. Body Measurements
 TEST EXPLANATIONS AND GUIDELINES
1) RESTING HEART RATE:
Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your
wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by
4 to find your one-minute’s worth of a Resting Heart Rate.
**If you are having difficulty locating your pulse, put your fingers on the bone located on the inside
of your wrist, then move them a finger tip’s length/centimeter toward the midline of your wrist.
This should help you find it. Another option is to use your Carotid Pulse, which is located on
your neck underneath the point where the side and bottom of your jawbone meet.
**The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.

The American Heart Association states that, “Even if you’re not an athlete, knowledge about your
heart rate can help you monitor your fitness level — and it might even help you spot developing
health problems.

Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate
varies from person to person. Knowing yours can be an important heart-health gauge.”

RADIAL PULSE CAROTID PULSE

2) 1-MILE WALK/JOG:
This test can be completed inside or outside, on a treadmill, track, or on a road/sidewalk. The main
thing to remember is to consistently travel the same pattern or area when completing future walk/jogs
to assess progress and fitness gains.
If you choose to do the test outside, you can utilize a technological device like a smartphone, Fitbit,
or pedometer to track your distance. As you complete the Walk/Jog, your main goal is to achieve
your best possible time for the distance of one mile. If that means you have to walk the entire
distance and that is your personal best, that is fine. If it means that you can jog or even run the mile,
that is fine. This is a benchmark to see what you can be achieved and how you can take your fitness
further by decreasing your time in future assessments.
When you are finished with the 1-Mile Walk/Jog, record how long (MINUTES AND SECONDS) it
took you to complete it. Then move quickly onto recording your Exercise Heart Rate (the next
fitness assessment).
**Remember to always stay hydrated. Drink plenty of water before, during, and after all activity.
3) EXERCISE HEART RATE:
IMMEDIATELY after completing the 1-Mile Walk/Jog, record your Exercise Heart Rate. Use the tips
of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist or
neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by 4 to find
your one-minute’s worth of an Exercise Heart Rate.
**If you are having difficulty locating your pulse, put your fingers on the bone located on the inside
of your wrist, then move them a finger tip’s length/centimeter toward the midline of your wrist.
This should help you find it. Another option is to use your Carotid Pulse, which is located on
your neck underneath the point where the side and bottom of your jawbone meet.

**See the Exercise Heart Rate Chart for age-specific recommendations of a healthy zone.

RADIAL PULSE CAROTID PULSE

4) PUSH-UP TEST:
Women: Females can choose to do a modified push-up or a full body (standard) push up. Modified
push-ups start with knees bent and touching the floor. Starting in the up position, hands should
be slightly ahead of the shoulders so hands are in the proper position for the downward motion.
Men: Start in the standard push-up position (elevated). Hands should be shoulder-width apart, arms
extended straight out under the shoulders, back and legs in a straight line, and toes curled under.
-Lower until the chest is about 2 inches from the floor and rise up again.
-Perform the test until you cannot complete any more push-ups while keeping your back straight and,
if you are a male, keeping the legs straight as well. The key to completing the test properly is to
maintain a rigid position and keep the back flat. If necessary, you can take a brief rest in the up
position (not lying on the floor).

Regular Push-Ups Modified Push-Ups

5) SIT-AND-REACH TEST:
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of
the lower back and hamstring muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by
Wells and Dillon (1952) and is now widely used as a general test of flexibility.
 SIT AND REACH TEST

0/tape line/where your heels should be

*If you have completed the
TO COMPLETE THE TEST:
fitness tests in order, you will be
1. Sit on the floor with the yardstick between your legs, your feet
well warmed-up by the time you 10 to 12 inches apart, and your heels even with the tape at the
Tape Line (at the 0 mark of the ruler).
are up to the sit and reach test.
2. Place one hand over the other...

3. Slowly stretch forward without bouncing or jerking and slide

**Tape the ruler paper to the your fingertips along the yardstick as far as possible.
ground
4. Complete the test three times.
right before the “ruler” begins.
5. Record your best score in centimeters.

*Standard Fitnessgram sit-and-reach assessments are recorded in

inches, but using centimeters will give you a more exact number
of progression with your Flexibility.

6) BODY MEASUREMENTS:
The body parts you should always measure and how to measure them properly:
 Neck – Measure around the smallest part of your neck.
 Chest– Measure around the fullest part of your bust, under your armpits and around your
shoulder blades.
 Arms – Measure around the largest part of your arms (flexed or not flexed, just make sure
to do it the same every week.)
 Waist – Measure around the smallest part of your waist, if you don’t have a pronounced
waistline and you’re fairly straight, measure at the belly button.
 Hips – Measure around the widest portion of your hips.
  Thighs – Measure the circumference of the fullest part of your thigh, usually about three
inches from your crotch.
 Weight- Weigh yourself on a scale in lbs.
*Muscle weighs the same as fat but does not take up as much space(muscle tissue is more dense
than fat tissue), which means you could lose a ton of fat and not lose much weight if you’ve been
putting on lean muscle mass. What commonly happens when people begin a new fitness
program is they lose fat and replace it with muscle. This means the scale could remain the same
even though you’ve lost five pounds of fat and replaced it with five pounds of muscle. A good
thing to always remember is this: losing inches is a great tracker of success!
BMI MEASUREMENT CHARTS:

HEALTHY RESTING HEART RATE CHART

 HEALTHY EXERCISE HEART RATE CHART

While creating your Fitness Plan Calendar in Part 3, keep the following Chart in mind. The following
information breaks down the different sections of your Exercise Heart Rate Zone and shows what
benefits arise most from each given area. Use this to help you progress through your workout routine.
Always make sure to track your heartrate during any and all activities to assure that you are SAFE
and effectively working toward your given goals.

IMPORTANCE OF PHYSICAL EDUCATION

1. Physical Education Improves Social Skills. Children who are exposed to various types
of sports develop teamwork, sportsmanship and other social skills. Physical activity helps
kids in expressing themselves more effectively and also builds their self-esteem. In
addition, physical activity is a great way for kids to release emotions. Developing these
social skills will be good for children throughout their lives in both professional and
personal endeavors.
 2. Get Better Performance in Academics with Physical Education. Children who are
active physically do better in academics than those who are not active physically. Better
behavior in the classroom and sharper concentration are results of physical activity.
Among students getting more physical activity, one reason for improved academic
performance may be because physical activities scattered throughout the day improve
the concentration ability of students. With increased concentration abilities, students have
more of a capability of engaging in problem solving activities and focusing on academic
tasks.

3. Physical Education Promotes a Healthy Lifestyle. There are substantial amount of

stress that high school students go through due to peer pressure, families, part time jobs,
homework and curriculum. Involvement in recreational activities and sports as well as
other forms of physical fitness offer one way that stress can be relieved.
The importance of physical health is something that physical education teaches
students. Eating disorders prevail and the meaning of ‘overweight’ becomes
misinterpreted in high school. Physical education and health informs kids on sound
practices of eating and essential nutrition guidelines.

4. Physical Fitness Increases Self-Esteem. Students who went through physical

education regularly experienced an increase in academic performance, stress
management, weight control, social development and self-esteem. Classes in physical
education that engage kids actively to learn more skills and have more responsibility for
their body produce kids who understand how important it is to live healthy.

5. Physical Education Teaches Life Skills. Students get a chance to learn how to keep
themselves healthy with skills that last their entire lives with physical education. Daily
participation in physical activity also functions as a method for kids to improve their mood
and reduce levels of stress.

LESSON 2 MOVEMENT COMPETENCY

Movement competency is described as the ability to move free of dysfunction or pain. An

athlete's movement competency is influenced by several variables. The responsibility of the strength
and conditioning professional is to insure that the training prescribed enhances performance and
does not contribute to injury.

The knowledge on Movement Competence helps children & youth develop the movement
competence needed to participate in physical activities through the development of movement skills
and the related application of movement concepts and movement strategies. The development of
fundamental movement skills in association with the application of movement concepts and
principles provides the basic foundation for physical literacy.

Movement Concepts. Students will learn to apply the following movement concepts as they
develop movement skills:

a. Body awareness – What body parts move and in what way?

• body parts (e.g., arms, legs, elbows, knees, head, shoulders, back)

• body shape (e.g., round, wide, narrow, curled, stretched, twisted, symmetrical,

asymmetrical)

• body actions (e.g., support, lead, receive weight, flex, extend, rotate, swing, push,
pull)

b. Spatial awareness – Where does the body move?

• location (e.g., personal, general space, restricted space)

• direction (e.g., forward, backwards, sideways, diagonal, up, down, left, right)

• level (e.g., high, medium, low)

• pathway (e.g., zigzag, straight, curved, wavy)

• plane (e.g., frontal, horizontal, vertical, sagittal)

• extensions (e.g., near, far)

c. Effort awareness – How does the body move?

• time (e.g., fast, medium, slow, sustained, sudden)

• force (e.g., strong, light)

• flow (e.g., bound, free, continuous, interrupted)

d. Relationship – With whom or with what does the body move?

• people (e.g., meet, match, contrast, follow, lead, mirror, shadow, move in unison,
move towards or away from others, echo with a partner or group)

• objects (e.g., over, under, beside, in front, on, off, near, far, through, above, below)

• elements in an environment (e.g., music, wind, temperature, terrain)

Movement principles. Application of these principles becomes more refined as movement

competence improves. It includes;
 1. Centre of gravity: Stability increases as the centre of gravity becomes lower, the base of
support becomes larger, the line of gravity moves nearer to the centre of the base of support,
and the mass becomes greater. (For example, a static balance will be most stable when it
forms a wide shape, is low to the ground, and has many widely spread contact points on the
ground.)
2. Summation of joints: The production of maximum force requires the use of all the joints that
can be used. (For example, when throwing a ball, begin by bending the knees and then
incorporate the full body, and not just the arm, in the throwing motion.)
3. Maximum velocity: The production of maximum velocity requires the use of joints in order,
from largest to smallest. (For example, when jumping, start by pushing off with the large
muscles in the legs and then stretch the fingers and toes in the air after pushing off.)
4. Applied impulse: The greater the applied impulse, the greater the increase in velocity. (For
example, the harder a swing is pushed, the higher it will rise. A ball that is struck harder will
go farther and faster.)
5. Law of reaction: Movement usually occurs in the direction opposite that of the applied force.
(For example, on a sled in sledge hockey, pushing off to the right with the pick at the end of
the stick will cause the sled to turn to the left. When swimming, pushing the water behind
causes the body to move forward. When jumping, pushing down causes the body to move
up.)
Movement Strategies

When participating in an activity, you may choose from a number of strategies that are
similar within particular categories of games and physical activities. The actions that we do in
order to accomplish the strategy are called tactics. For example, members of a soccer team
might adopt the strategy of maintaining possession of the ball as much as possible in order to
increase their scoring chances and decrease those of their opponent. Tactics that we might use
to implement the strategy could include spreading out in the playing area in order to be open to
receive a pass, passing the ball often among teammates, and moving towards the goal as they
look for open spaces.

The ability to devise and apply strategies and tactics requires an understanding of how
games and activities are structured and how they work. This in turn requires an understanding
of the components and other features that characterize individual games and activities.

Three Components of Human Movement

1. The Lever and Pulley System One way to think of the body is as a lever and pulley system.
Your bones are levers, your joints are pulleys, and the tendons of your muscles are cables.
 When the cables (tendons) get pulled it causes the levers (bones) to move and the pulleys
(joints) to turn.

2. The Motor. Any cable and pulley systems needs something providing power. In mechanical
systems it’s often a motor. In the body it’s your muscles.

3. The Operator Finally, the system needs an operator. In the human body that’s the brain,
which is like a computer running all the programs necessary for you to move.

Injury and Movement Dysfunction. (How things can break down in the body’s lever and pulley
system is a little more complicated.) Here are some main principles:

1. When The Levers, Pulleys, Or Ropes Don’t Align. When parts of this system don’t line up
properly you get problems like friction, bad leverage, and weak points – imagine a cable trying
to slide through a bent pulley. In the case of your joints, this situation can both lead to injury
as well as reduce your strength.

2. When The Operator Gets A Glitch. The brain can sometimes lose a program it needs to
run a movement. Squatting is a great example. The western practice of sitting in chairs
removes squatting from our lives and over time, the squat pattern is lost. The brain simply
doesn’t know how to do it anymore. Similarly, injury or neurological disorders can disrupt the
communication between the brain and the rest of the body, impairing movement.

3. When The Motor(s) Run Poorly. When muscles become weak, they are unable to effectively
power the cables and pulleys of the body. Furthermore, muscles always work in groups to
get things done. If any one of the necessary muscles is weak, it can throw the effectiveness
of the entire group off. This is one of the reasons that training large, full body movements is
important for overall health. Muscles need to be strong but they also need to work well
together – training them in isolation might make them stronger, but that might not help them
function perfectly in the group.

FUNDAMENTAL MOVEMENT SKILLS

Fundamental movement skills are a specific set of skills that involve different body
parts such as feet, legs, trunk, head, arms and hands. These skills are the “building blocks”
for more complex and specialised skills that we need throughout our lives to competently
participate in different games, sports and recreational activities. These are the various gross
 motor skills such as running, balancing, kicking etc. These skills are the basis for all physical
activity that we do in sports, dance, gymnastics and other physical recreational activities.

The fundamental movement skills relate to stability, locomotion, and manipulation:

1. Stability skills include stability with static balance, in which the body maintains a desired
shape in a stationary position, and stability with dynamic balance, in which students use core
strength to maintain balance and control of the body while moving through space (e.g.,
bending, stretching, twisting, turning, rolling, balancing, transferring weight, curling, landing
from a jump).

2. Locomotion or travelling skills are those used to move the body from one point to another in
various ways (e.g., walking, wheeling, running, chasing, dodging, sliding, rolling, jumping,
leaping).

3. Manipulation skills involve giving force to objects or receiving force from objects as one sends,
receives, or retains objects (e.g., sending: throwing, kicking, punting, striking, volleying;
receiving: catching, trapping, collecting; retaining: carrying, dribbling, cradling).

Physical fitness is a state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved
through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Fitness is defined as the quality or state of being fit and healthy. The modern definition of
fitness describes either a person or machine's ability to perform a specific function or a holistic
definition of human adaptability to cope with various situations. This has led to an interrelation of
 human fitness and attractiveness that has mobilized global fitness and fitness equipment
industries. Regarding specific function, fitness is attributed to persons who possess significant
aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves
a person in all aspects of fitness compared to practising only one, such as only cardio/respiratory
endurance or only weight training.

LESSON 4 Basic Principles of Training

The scientific evidence demonstrating the beneficial effects of exercise is indisputable,

and the benefits of exercise far outweigh the risks in most adults. For most adults, an exercise
program including aerobic, resistance, flexibility, and neuromotor exercise training is
indispensable to improve and maintain physical fitness and health. An exercise training program
ideally is designed to meet individual health and physical fitness goals within the context of
individual health status, function, and the respective physical and social environment.

What is the difference between physical activity and exercise? Physical activity refers
to the contraction of skeletal muscle that produces bodily movement and requires energy.
Exercise is physical activity that is planned and is performed with the goal of attaining or
maintaining physical fitness. Physical fitness is a set of traits that allows an individual to perform
physical activity

By using the principles of training as a framework we can plan a personal training programme
that uses scientific principles to improve performance, skill, game ability and physical fitness. A
successful training programme will meet individual needs which are personal fitness needs
based on age, gender, fitness level and the sport for which we are training. A successful training
programme will also include exercise in the correct heart-rate target zone.

The key principles when planning a programme are:

1. Principle of Specificity – training must be matched to the needs of the sporting activity to
improve fitness in the body parts the sport uses.
- It simply states that exercising a certain body part or component of the body primarily
develops that part. The principle of specificity implies that to become better at a particular
exercise or skill, you must perform that exercise or skill.
2. Principle of Overload - fitness can only be improved by training more than you normally do.
You must work hard. It also infers that a greater than normal stress or load on the body is
required for training adaptation to take place. What this means is that in order to improve our
fitness, strength or endurance, we need to increase the workload accordingly.
In order for a muscle (including the heart) to increase strength, it must be gradually
stressed by working against a load greater than it is accustomed to. To increase endurance,
 muscles must work for a longer period of time than they are accustomed to or at a higher
intensity level. This could mean lifting more weight or doing high-intensity interval training
workouts.

3. Principle of Progression – It implies that there is an optimal level of overload that should
be achieved, and an optimal time frame for this overload to occur. A gradual and systematic
increase in the workload over a period of time will result in improvements in fitness without
risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is
increased too rapidly may result in injury or muscle damage.
It also stresses the need for proper rest and recovery. Continual stress on the body
and constant overload will result in exhaustion and injury. You should not train hard all the
time, as you'll risk overtraining and a decrease in fitness.
4. Principle of Reversibility – any adaptation that takes place as a result of training will be
reversed when you stop training. If you take a break or don’t train often enough you will lose
fitness. Adaptation refers to the body's ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop sports-
specific skills, such as batting, swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it second-nature and easier to perform.
Adaptation explains why beginning exercisers are often sore after starting a new routine, but
after doing the same exercise for weeks and months they have little, if any, muscle soreness.
In planning a programme, use the FITT principles to add the detail:

a. Frequency - decide how often to train.

b. Intensity - choose how hard to train.
c. Time - decide for how long to train.
d. Type - decide which methods of training to use.

5. Principle of moderation. It is important to have rest periods which allow the body to adapt.
Too much training (overtraining) can lead to injury.
6. The Principle of Individual Differences
It simply means that, because we all are unique individuals, we will all have a slightly
different response to an exercise program. This is another way of saying that "one size does
not fit all" when it comes to exercise. Well-designed exercise programs should be based on
our individual differences and responses to exercise. Some of these differences have to do
with body size and shape, genetics, past experience, chronic conditions, injuries, and even
gender. For example, women generally need more recovery time than men,1 and older
athletes generally need more recovery time than younger athletes.
 7. The Principle of Use/Disuse
The Principle of Use/Disuse implies that when it comes to fitness, you do actually "use
it or lose it." This simply means that your muscles hypertrophy with use and atrophy with
disuse. This also explains why we decondition or lose fitness when we stop exercise.
Muscle hypertrophy is a term for the growth and increase of the size of muscle cells.
The most common type of muscular hypertrophy occurs as a result of physical exercise such
as weightlifting, and the term is often associated with weight training. Atrophy, decrease in
size of a body part, cell, organ, or other tissue. The term implies that the atrophied part was
of a size normal for the individual, considering age and circumstance, prior to the diminution.
In atrophy of an organ or body part, there may be a reduction in the number or in the size of
the component cells, or in both.
Principles of Training provides insight into the different variables presented by training tasks.
It presents a wide sample of experimental data to reveal to the intending practitioner of training—
whether in industry, in sport, in the defense services or other fields—that awareness of experimental
findings must be paralleled by competence in analyzing tasks in order to determine how and where
any particular principles may reasonably be applied.

Principles and methods of training

A tailored training programme will help you achieve your fitness goals. The FITT acronym and
calculating target zones make training more efficient.
Methods of training
Specific training methods can be used to improve each fitness factor.
a. Circuit training involves performing a series of exercises in a special order called a circuit.
Each activity takes place at a 'station'.
b. Continuous training involves working for a sustained period of time without rest.
c. Cross training involves using another sport or activity to improve your fitness. It happens
when an athlete trains in a different environment. For example a volleyball player uses the
power training for that sport to help with fitness for long jump.
d. Fartlek training or 'speed play' training involves varying your speed and the type of terrain
over which you run, walk, cycle or ski.
e. Interval training involves alternating between periods of hard exercise and rest. It improves
speed and muscular endurance.
f. Weight training uses weights to provide resistance to the muscles.
g. Altitude training is aerobic training high above sea level, where oxygen levels are lower. It
is used to increase aerobic fitness quickly.
 General methods of training can be applied to specific sports. For example, continuous
training might involve swimming, cycling, rowing, aerobics or running.

Calculating target zones and thresholds of training

To train effectively you must know:
i. your current level of fitness
ii. the amount of aerobic training you need for your sport
iii. the amount of anaerobic training you need for your sport
For example, sprinters use mainly anaerobic training and marathon runners use mainly aerobic
training.
You can use your maximum heart rate (MHR) to calculate how hard you should work your
heart to develop either aerobic or anaerobic fitness.

To calculate MHR: Formula

MHR = 220 - age = bpm

MHR at 60-80% Intensity (Moderate) MHR at 80-100% Intensity (Vigorous)

Formula: MHR x .60= bpm Formula: MHR x .80=bpm
MHR x .80=bpm MHR x 1.0=bpm

Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can
improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of
your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness,
at 60% of our MHR.
You can improve your anaerobic fitness, which includes strength, power and muscular
endurance, by working in your anaerobic target zone. This is found between 80-100% of your MHR.
Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your
anaerobic threshold at 80% of your MHR. Below 60% MHR you do not improve your aerobic or
anaerobic fitness at all.
Stages of a training session
1. Warm up
 Whole body exercise to raise heart rate and body temperature.
 Stretching to prepare muscles, ligaments and joints.
 Practising skills and techniques to be used in the session.
2. Main activity - this could be:
  fitness training - which may be linked to repeated technique work
 skill development - drills or team practices
 modified or conditioned games
3. Warm down (sometimes called cool down)
 Light exercise to help remove carbon dioxide, lactic acid and other waste
products.
 Gentle stretching to prevent muscle soreness and stiffness later.
We have all heard it many times before - regular exercise is good for you, and it can help you
lose weight. But if you are like many Filipinos, you are busy, you have a sedentary job, and you
haven't yet changed your exercise habits. The good news is that it's never too late to start. You can
start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you
should try to get the recommended amount of exercise for your age. If you can do it, the payoff is
that you will feel better, help prevent or control many diseases, and likely even live longer.
Exercise is defined as any movement that makes your muscles work and requires your body
to burn calories. There are many types of physical activity, including swimming, running, jogging,
walking and dancing, to name a few. Being active has been shown to have many health benefits,
both physically and mentally. It may even help you live longer.

TYPES OF EXERCISE EXAMPLE

Cardio training (aerobic and anaerobic) A brisk walk
a. Steady state (aerobic)- It refers to the pace of your Jogging
workout and can involve any level of intensity. Climbing the stairs
b. Low- and moderate intensity (aerobic)- can be Playing tennis
measured as any exercise that keeps your heart Dancing
rate below 50% of your MHR (maximum heart rate Biking
c. High-intensity and intervals (anaerobic) - This is Doing yard work like raking,
where you can expect to work pretty darn hard, digging and gardening
elevating and maintaining your heart rate above Swimming laps
70% of your MHR

Weight training (resistance training) Lifting free weights

a. Hypertrophy: Enlargement muscles by increasing Using resistance machines at
size of cells in muscle fiber the gym
 b. Muscular endurance: Ability of muscles to exert Using resistance bands to
tension over a long period of time leverage your own body
weight in building strength
c. Muscular strength: The amount of force a muscle
exerts in a single max. effort

d. Cardio training: Using weights or resistance to work

your aerobic energy systems

Flexibility Stretching various parts of the

a. Static stretching body
b. Dynamic stretching Doing yoga
c. Passive stretching
d. Active stretching
e. Ballistic stretching
f. PNF (Proprioceptive neuromuscular facilitation)

Balance exercises Heel-to-toe walking

Standing on one foot
Practicing tai chi poses

Sports Team sports like hockey,

basketball and soccer
Yoga Hatha, Ashtanga, Iyengar, hot
yoga, vinyasa flow,
Kundalini and yin
Pilates

Mobility work

Health benefits of exercise

1. Help you control your weight. Along with diet, exercise plays an important role in controlling
your weight and preventing obesity.
2. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body.
 3. Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar
level and help your insulin work better.
4. Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings
and withdrawal symptoms.
5. Improve your mental health and mood. During exercise, your body releases chemicals that
can improve your mood and make you feel more relaxed.
Here are a few habits you can add to your daily routine to live an active and energised lifestyle.
1. Get moving
Physical activity doesn’t just have to be exercise, but can also include any sort of body
movement. This includes activities such as dancing, swimming or even playing your favourite
sport so you can maintain a healthy lifestyle while having fun.
2. Maintain a healthy diet
A healthy outside starts from the inside’. In addition to physical activity, the food we eat is
also essential to maintaining a healthy and active lifestyle. Eating the right food not only
protects us from illnesses but also gives us the energy to engage in physical activity.
3. Meditate more
Getting enough physical activity is essential for good health, but your mental wellness is
just as important. The daily stressors of meeting deadlines and obligations can often get to
us, making it difficult to stick to our fitness goals. This is why, is important to take a break and
focus on fulfillment from within.
4. Get enough sleep
Sleep allows our bodies to shut down while the regenerative and healing process begins
and it is considered to be more important to your health than food and exercise. A good
night’s sleep can help reduce stress levels and help you maintain a healthy weight.
5. Pick a hobby
One of the best ways to maintain an active lifestyle is doing something you love. When
you do something that makes you happy psychologically, it is known to release endorphins
in the body. The brain focuses on an activity you enjoy such as a painting or dancing and the
chemicals reactions in your brain change for the better.
6. Get a regular health checkup
A health checkup can help analyse the state of your current health and also identify any
potential illnesses. Health-checkups can also help detect any changes you need to make to
your current lifestyle. A yearly health-checkup is recommended to ensure you are in the pink
of health. Neuberg offers extensive health-checkup packages and routine health checkups.
7. Reward yourself
 While sticking to your habits is important you should also reward yourself for all the effort
you have taken to change your life for the better. If you are following a new diet, take a cheat
day to enjoy some foods that you love.

REFERENCES:

https://blog.udemy.com/importance-of-physical-education/

https://www.merriam-webster.com/dictionary/physical%20education

https://ask.learncbse.in/t/briefly-describe-the-objectives-of-physical-education/12174/2

http://www.gvlibraries.org/sites/default/files/8146DV%20Essential%20Physical%20Fitness.pdf

https://www.bing.com/search?q=wikipedia%20physical%20fitness&form=SWAUA2

https://www.bbc.co.uk/bitesize/guides/z2b9q6f/revision/4

https://www.verywellfit.com/muscle-hypertrophy-definition-3120349

https://www.ptdirect.com/training-design/training-fundamentals/the-exercise-principles

https://www.bing.com/search?q=wikipedia%20physical%20fitness&form=SWAUA2
https://www.bbc.co.uk/bitesize/guides/z2b9q6f/revision/4
http://www.gvlibraries.org/sites/default/files/8146DV%20Essential%20Physical%20Fitness.pdf
https://medlineplus.gov/benefitsofexercise.html
https://www.healthline.com/nutrition/10-benefits-of-exercise
https://www.captel.com/2013/10/learn-four-different-types-exercise/
https://8fit.com/fitness/different-types-of-exercise-and-why-variety-is-important/
https://neubergdiagnostics.com/blog/7-essential-ways-to-maintain-an-active-lifestyle-in-2019/
https://www.aihw.gov.au/getmedia/fc2c053f-7707-437e-90b3-227818bba0a5/1_1-health-
illness.pdf.aspx
https://www.rcampus.com/rubricshowc.cfm?code=R683CX&sp=yes&

Prepared by:

DARYL A. LLIDO
PATHFit 1 Instructor