PATHFIT 1 NOTES: related components pertain to the total

functioning of the body. These include

CHAPTER 1 (Prelim)
cardio-respiratory endurance, muscular
INTRODUCTION TO FITNESS endurance, muscular strength, flexibility
and body composition. The skill-related
Regular exercise is one of the best things you can
components on the other hand, are agility,
do for your health. It has many benefits, including
balance, coordination, power and speed.
improving your overall health and fitness, and
reducing your risk for many chronic diseases. There 5 COMPONENTS OF HEALTH-RELATED FITNESS
are many different types of exercise; it is important
1. Cardio- Respiratory Endurance -the ability
that you pick the right types for you. Most people
of the heart and lungs to function efficiently
benefit from a combination of them.
over a prolonged period of time.
A. PHYSICAL FITNESS 2. Muscular Strength-the ability of muscle
group to contract against a resistance.
What is Physical Fitness?
3. Muscular Endurance- the ability to continue
 is a state of health and well-being and, more selected muscle group movements for a
specifically, the ability to perform aspects of prolonged period of time.
sports, occupations and daily activities. 4. Flexibility-the functional capacity of a joint
Physical fitness is generally achieved to move through a normal range of motion.
through proper nutrition, moderate- The muscular system is also involved.
vigorous physical exercise, and sufficient 5. Body Composition - one of the newer
rest. (70% Nutrition and 30% Physical attributes in physical fitness components. It
Exercise) refers to the relative distribution of lean and
 Before the industrial revolution, fitness was fat body tissues.
defined as the capacity to carry out the
SKILL RELATED COMPONENTS
day's activities without undue fatigue.
However, with automation and changes in 1. Balance - it involves vision, reflexes and the
lifestyles physical fitness is now considered skeletal muscular system which provides the
a measure of the body's ability to function maintenance of equilibrium.
efficiently and effectively in work and 2. Coordination-it is the ability to integrate the
leisure activities, to be healthy, to resist senses with muscles so as to produce
hypokinetic diseases, and to meet accurate, smooth and harmonious body
emergency situations movement.
3. Agility-it is the capacity to change the
Fitting regular exercise into your daily schedule may
direction of the body quickly and effectively.
seem difficult at first. But you can start slowly, and
4. Speed - it is the ability to move one's body
break your exercise time into chunks. Even doing
from one point to another in the shortest
ten minutes at a time is fine. You can work your
possible time.
way up to doing the recommended amount of
5. Power-power is sometimes confused with
exercise. How much exercise you need depends on
strength. Speed of contraction, likewise, is
your age and health.
the basic ingredient which, when combined
COMPONENTS OF PHYSICAL FITNESS with strength, provides an explosive type of
movement.
 There are two basic components of physical
fitness: the health-related components and
the skill - related components. The health-
 6. Reaction Time-the time required to respond
or initiate a movement as a result of a given 3. Flexibility Exercise-involve stretching
stimulus. activities that improve the range of your
muscles and joints. Stretching exercises
There are three (3) types of exercises that can help
make your muscles more flexible. These
maintain or improve one's physical fitness. The
exercises enable you to reach, bend and
following are:
turn better. Being flexible can help you
1. Aerobic Exercise is a system of physical avoid getting hurt. Stretching exercises
conditioning involving exercises that are include toe touching, side stretching and sit
strenuously performed so as to cause and reach. Other physical activities which
marked temporary increase in respiration are great in developing your flexibility are
and heart rate. Aerobic exercises refer to yoga, martial arts, rhythmic activities and
how your body uses oxygen to sufficiently gymnastics.
meet energy demands during exercise.
Benefits of Flexibility Exercises
2. Anaerobic Exercise are exercises that are
done quickly for short period of time. It 1. increased physical efficiency and
usually involves pushing against a source of performance;
resistance to increase strength. Doing 2. decreased risk of injury;
anaerobic exercises can improve your 3. increased neuro-muscular coordination;
muscular strength and muscular endurance. 4. improved muscular balance and postural
They enhance power and build muscles. awareness;
5. decreased risk of low back pain;
Examples of activities that use strength in 6. reduce stress, promoting muscle and
short bursts are push-ups, pull-ups, weight relaxation; and
lifting and sprinting. Even simple exertions, 7. enhanced enjoyment.
like carrying heavy boxes or bags of
groceries are forms of anaerobic activities
that can build your muscular strength. B. PAR Q
C. TRAINING PRINCIPLES
Anaerobic exercises, when properly
performed, can provide the following When you approach your multisport training, the
functions: best way to answer your questions is to better
1. Increase bone and muscle strength; understand the principles behind the work you are
2. improve endurance and joint putting in to improve. These are seven basic
functions; principles of exercise or sport training you will want
3. reduce the risks of injuries due to to keep in mind:
weak muscles;
Individuality
4. improve cardiac functions; 5.
Everyone is different and responds differently to
enhance "good" HDL-cholesterol;
training. Some people are able to handle higher
5. help maintain lean body mass which
volumes of training while others may respond
is important for persons wishing to
better to higher intensities This is based on a
lose weight;
combination of factors like genetic ability,
6. minimize the risk of osteoporosis;
predominance of muscle fiber types, other factors
and
in your life. chronological or athletic age, and
7. develop coordination and balance.
mental state.
 improvements. The same holds true for adapting to
Specificity lesser amounts of exercises.
Improving your ability in a sport is very specific. If
you want to be a great pitcher, running laps will Recovery
help your overall conditioning but won't develop The body cannot repair itself without rest and time
your skills at throwing or the power and muscular to recover. Both short periods like hours between
endurance required to throw a fastball fifty times in multiple sessions in a day and longer periods like
a game. Swimming will help improve your aerobic days or weeks to recover from a long season are
endurance but won't develop tissue resiliency and necessary to ensure your body does not suffer from
muscular endurance for your running legs. exhaustion or overuse injuries. Motivated athletes
often neglect this. At the basic level, the more you
Progression train the more sleep your body needs, despite the
To reach the roof of your ability, you have to climb adaptations you have made to said training.
the first flight of stairs before you can exit the 20th
floor and stare out over the landscape. You can Reversibility
view this from both a technical skills standpoint as If you discontinue application of a particular
well as from an effort/distance standpoint. In order exercise like running five miles or bench pressing
to swim the 500 freestyles, you need to be able to 150 pounds 10 times, you will lose the ability to
maintain your body position and breathing pattern successfully complete that exercise. Your muscles
well enough to complete the distance. In order to will atrophy and the cellular adaptations like
swim the 500 freestyle, you also need to build your increased capillaries (blood flow to the muscles)
muscular endurance well enough to repeat the and mitochondria density will reverse. You can slow
necessary motions enough times to finish. this rate of loss substantially by conducting a
maintenance/reduced program of training during
Overload periods where life gets in the way, and is why just
To increase strength and endurance, you need to about all sports coaches ask their athletes to stay
add new resistance or time/intensity to your active in the offseason.
efforts. This principle works in concert with
progression. To run a 10-kilometer race, athletes F- Frequency
need to build up distance over repeated sessions in - how often or usual your training in the
a reasonable manner in order to improve muscle program of you exercises
adaptation as well as improve soft tissue - number training session in your program
strength/resiliency. Any demanding exercise I-Intensity
attempted too soon risks injury. The same principle - How hard is your exercise
holds true for strength and power exercises. T-time
- The duration of your exercise
Adaptation T-Type
Over time the body becomes accustomed to - The type of physical activity yoa are going to
exercising at a given level. This adaptation results in have or engaged
improved efficiency, less effort and less muscle
breakdown at that level. That is why the first time Make a training program and focus on FITT
you ran two miles you were sore after, but now it's
just a warm up for your main workout. This is why Assigment
you need to change the stimulus via higher Research about anatomical movements and
intensity or longer duration in order to continue directional terms
  Describes the scapulae move forward
Create a video presentation about stretching
Head to Toe stretching and to the side.
8 counts to Head stretching
 Example: Movement of reaching
3 body conditioning exercises
Cooling down
REFRACTION
“NOTES IN P.E 1”
 Is the opposite where scapulae move
DORSIFLEXION
back and forward the middle.
 Refers to the flexion at the ankle so that

the foot points more superiority.

“ANATOMICAL MOVEMENT”
PLANTARFLEXION FLEXION

 Refers the extension at the ankle so that  Decreases the angle between two

the foot points inferiorly. structures as they bend or move

closer together.
INVERSION

EXTENSION
 Soles turn toward the body’s midline.

 Increases the angle between two

OPPOSITION
structures as they straighten or move
 When the tip of the thumb meets the tip
further apart.
of the other finger from the same hand.
ABDUCTION
REPOSITION
 The movement of the structure away
 The thumb and finger return to their
from its midline reference point.
original position.
 Arms-forward
CIRCUMDUCTION
ADDUCTION
 It is a circular or conical movement of a
 Occurs as the structure is added back
structure.
forward the midline reference point.
PROTRACTION 
LATERAL ROTATION

 Is a rotating movements away from the

midline.

ROTATION

 A body movement that describes as

bone moving around a central axis.

SUPINATION

 A rotation of radius in lateral direction,

leaving thumbs pointing away and palms

up or forward.

PRONATION

 A rotation of radius in a medial direction,

leaving thumbs pointing medially and

palms down or back.

ELEVATION

 Refers to movement of a body part in a

superior direction or moving upward.

DEPRESSION

 Refers to movement of a body part in an

inferior direction or moving downward.