PATHFIT 2 (1)

• PATHFIT 2


  • Builds on the foundation of the motor skills achieved through core training
  • Provides experiences in a variety of exercise programs
  • Purpose is to maintain and enhance cardiorespiratory and musculoskeletal fitness (core stability, muscle strength, endurance and power)
  • Includes speed and agility training with a focus on body coordination and balance
• Fitness and wellness concepts


  Exercise and healthy eating principles
• Enhancing fitness


  1. Goal setting

  2. Application of exercise principles (frequency, intensity, time, type, progression, and volume)

  3. Adapting movement competencies to independent physical activity (PA) pursuits

  4. Periodically evaluating PA and eating patterns to monitor progress and achievement of personal fitness and dietary goals
• CMO 39, 2021
• Physical Fitness

  Refers to your body systems’ capacity to function effectively together to allow you to be healthy and perform daily living activities. Being physically fit means completing everyday tasks with the minimum possible effort.

  A fit person can do school work, do duties at home, and have enough time to enjoy sports and other leisure activities.
• According to the MIT Medical Center for Health Promotion and Wellness (n.d.), “physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential.

  Fitness can be described as a condition that helps us look, feel, and do our best.

  Physical fitness involves the performance of the heart and lungs and the muscles of the body.

  And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.”
• Duffy (2017) observes that when you are fit, you have:

  1.Energy to do what is important to you and to be more productive.

  2.Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of everyday life and deal with stress.

  3.Reduced risk for many health problems, such as heart disease, cancer, diabetes, and osteoporosis.

  4.The chance to look and feel your best.

  5.Physical strength and endurance to accomplish physical challenges.

  6.A better chance for a higher quality of life and perhaps a longer life, too.
• Wellness

  Is the act of consistently practicing healthy habits to achieve better physical and mental health results, so you prosper while living, rather than just living.

  According to the World Health Organization, wellness is”…a state of complete physical, mental, and social well-being, and not merely the absence of disease of infirmity.”

  Similarly, the National Wellness Institute defines wellness as “a conscious, self-directed and evolving process of achieving full potential.”
• The Nine (9) Dimensions of Wellness

     There are nine dimensions of wellness: occupational, emotional, spiritual, environmental, financial, physical, social, sexual, and intellectual. Now let us define each dimension of wellness and identify what makes it different.
• Emotional Wellness


  Understanding your feelings, coping with problems and stress effectively
• Environmental Wellness


  Living in harmony with our surroundings by doing something to preserve it
• Financial Wellness


  Learning how to handle your financial expenses effectively
• Intellectual Wellness


  Keeping an open mind as you come across new ideas and improving your knowledge further
• Occupational Wellness


  Personal fulfillment and enrichment of one's life through work
• Physical Wellness


  Keeping a safe body and finding treatment when appropriate
• Sexual Wellness


  Active involvement in one's life by discussing the various issues surrounding sexuality and sexual health
• Social Wellness


  Developing a set of spiritual values that will help you achieve purpose and meaning
• Spiritual Wellness


  Developing a set of spiritual values that will help you achieve purpose and meaning
• Key principles to keep in mind while creating a fitness program

  • Specificity
  • Overload
  • Progression
  • Reversibility
• Specificity


  • The training must be customized to the needs of the sport in order to improve fitness in the affected body parts
• Overload


  • Only by training more than usual can fitness be enhanced. You must exert considerable effort
• Progression


  • Start slowly and then gradually increase the amount of exercise you perform, while maintaining overloading
• Reversibility


  • Any adaptation that occurs as a result of exercise will be reversed when you cease training. You will lose fitness if you take a break or do not workout frequently enough
• Use the FITT principles to add detail to your fitness program planning:

  1. Frequency - decide how often you would like to train.
  2. Intensity - choose how hard you want to work out.
  3. Time - choose how long you will train.
  4. Type - choose which training techniques to employ.
• Key principles to keep in mind while creating a fitness program

  • Specificity
  • Overload
  • Progression
  • Reversibility
• Specificity


  • The training must be customized to the needs of the sport in order to improve fitness in the affected body parts
• Overload


  • Only by training more than usual can fitness be enhanced. You must exert considerable effort
• Progression


  • Start slowly and then gradually increase the amount of exercise you perform, while maintaining overloading
• Reversibility


  • Any adaptation that occurs as a result of exercise will be reversed when you cease training. You will lose fitness if you take a break or do not workout frequently enough
• Components of Physical Fitness

  • Muscular strength
  • Cardiovascular endurance
  • Muscle flexibility
  • Muscular endurance
  • Balance
  • Speed
  • Body's lean to fat ratio
• Cardiovascular endurance


  Heart and lungs' capacity to supply oxygen and nutrients efficiently and eliminate waste products over a lengthy period of time
• Muscular endurance


  Capacity to utilize your muscles for repeated or prolonged tasks
• Balance


  Ability of the body to maintain equilibrium when moving or stationary
• Speed


  Ability to move the body quickly
• There are seven (7) components of physical fitness
• EXERCISE EQUIPMENT

  Resistance Bands

          are rubbery, elastic bands that you can use to strengthen your muscles at home. You can use resistance bands for many types of exercises that can help you tone your whole body using a relatively simple piece of equipment.

  Benefits:

  •Tone and strengthen muscles

  •Good for stretching

  •Lightweight and portable

  •Suitable for almost everyone

  •Great for injury recovery

  •Protects your bones and joint if used properly

  •Affordable
• Dumbbells


  Well known equipment used individually or in pairs to strengthen the body and tone the muscles
• Dumbbells


  • Handle is of either steel or iron
  • Weight plates are made of either steel, iron, rubber, or cement
  • Usually adjustable
• Barbell


  A piece of exercise equipment used in weight training, bodybuilding, weightlifting and powerlifting. It consists of a long bar usually with weights attached at each end.
• Barbell


  • It makes sure that you maintain a good posture and keep your body from swaying when exercising
  • You can literally do all desirable exercises with bar-bell