PATHFIT

• Physical exercise refers to a subset of physical activity that is planned, structured, repetitive movement of the body designed to improve or maintain fitness
• Two components of fitness:

  • Skill-Related Fitness Components: highly related to successful sports and motor skill performance, including agility, balance, coordination, reaction time, speed, and power
  • Health-Related Fitness Components: relate to the ability to perform activities of daily living without undue fatigue, including cardio-respiratory endurance, muscular fitness, muscular flexibility, and body composition
• Agility is the ability to be quick, graceful, and nimble, moving effectively and efficiently while maintaining control
• Balance is an even distribution of weight which enables someone to remain steady, with two types: static and dynamic
• Coordination is the ability to perform smooth and efficient movements, requiring a combination of fine and gross motor skills that is fluid and can achieve the intended movement
• Reaction Time is the time taken to initiate a response to a stimulus
• Speed refers to how quickly a person accelerates from a stationary position
• Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement
• Cardio-respiratory Endurance refers to how well your heart, lungs, and muscles work together to keep you active for an extended period of time
• Muscular Fitness includes Muscular Endurance and Muscular Strength, meaning having muscles that can lift heavier objects and work longer before becoming exhausted
• Muscular Flexibility is the ability of the joint or series of joints to move through an unrestricted, pain-free range of motion
• Body Composition is the proportion of fat and non-fat mass in your body
• FITT Principle:

  • Frequency
  • Intensity
  • Time
  • Type of Exercise
• Progressive Overload: placing increasing amounts of stress on the body causes adaptations
• Specificity: to develop a particular fitness or skill component, you must perform exercises specifically designed for that activity
• Reversibility: the body can lose its capabilities when not used, just as it can make adaptations when given an overload
• Individual Differences: people respond to training at different rates, so a program that works for one person may not be right for another person
• Recuperation: training can't be rushed, the body requires time for improvement of physiological mechanisms
• Threshold: exercises should be within your level
• Periodization: the type and intensity of exercise depend on what you are preparing for
• Physical activity refers to any bodily movement produced by skeletal muscles that require energy expenditure
• Exercise is a subtype of physical activity that is planned, structured, repetitive, and purposeful, typically performed with the intention of improving or maintaining physical fitness, health, and well-being
• Basic motor movements include extension, flexion, opposition, reposition, supination, pronation, abduction, adduction, and rotation
• Understanding basic motor movements is essential for performing daily activities, sports, and other physical tasks, aiding in assessing movement patterns, designing rehabilitation programs, and improving motor skills and coordination
• Macronutrients:

  • Carbohydrates: primary energy source, found in grains, fruits, vegetables, legumes, and dairy products
  • Proteins: essential for tissue building and repair, found in meat, poultry, fish, eggs, dairy, legumes, nuts, and seeds
  • Fats: provide energy, support cell function, found in oils, butter, nuts, seeds, fish, avocados, and dairy
• Micronutrients:

  • Vitamins: regulate biochemical reactions, support growth and health, found in fruits, vegetables, dairy, meat, fish
  • Minerals: essential for physiological processes, found in fruits, vegetables, dairy, meat, fish
• Exercise-based fitness activities are intentional, structured movements designed to improve or maintain physical fitness, targeting components like cardiovascular endurance, muscular strength, flexibility, and body composition
• Health-related fitness components directly impact overall health and well-being, including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition
• Cardiovascular Endurance: ability of the heart, lungs, and circulatory system to sustain prolonged physical activity, enhancing heart health, stamina, and reducing cardiovascular disease risk
• Muscular Strength: maximum force a muscle or muscle group can generate, essential for daily tasks, injury prevention, and joint health
• Muscular Endurance: ability of muscles to perform repeated contractions or resist fatigue, maintaining posture, reducing injury risk, and supporting muscle function
• Flexibility: range of motion around a joint, enhancing mobility, reducing injury risk, and improving posture
• Body Composition: proportion of fat and non-fat mass in the body, affecting overall health and risk of obesity-related diseases
• Agility: ability to change direction quickly and efficiently, vital in sports and activities requiring quick movements
• Balance: ability to maintain equilibrium while stationary or moving, important for stability in activities like walking or standing on one leg
• Coordination: ability to use different body parts smoothly and efficiently, crucial in activities requiring precise movements and control
• Power: ability to exert force quickly, essential in explosive movements common in sports and certain activities
• Speed: ability to perform movements rapidly, critical in various sports and daily tasks
• Reaction Time: time taken to respond to a stimulus, vital in situations requiring quick responses like sports or emergencies
• Benefits of Physical Fitness include improved cardiovascular health, weight management, enhanced mental health, increased strength and endurance, better flexibility and joint health, improved sleep