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Module 1 Pathfit [ALL] - Lecture notes 1

Physical Activities Toward Health and Fitness (Don Honorio Ventura Technological State
University)

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MODULE 1
ANATOMICAL REFERENCE POSITIONS

CHAPTER 1: PHYSICAL FITNESS

Lesson 1: Fitness concepts and assessments
Lesson 2: Physical Activity
Lesson 3: Exercise variables and principles (overload, progression,
variety, specificity, warm-up, cool down)

I. DESCRIPTION

II. INTENDED LEARNING OUTCOMES

At the end of this module, you are expected to:

a) Emphasized the importance of fitness and performed physical
fitness tests properly.
b) Participated …
c) Apply…

III. INTRODUCTION
Physical Education is "education through the physical". It is an
important part of holistic schooling. PE is a part of school being about
something beyond learning, it's tied in with instructing the entire

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individual, all-encompassing training that betters us in an overall sense,

instead of a just scholarly encounter.

Physical Education plays an important role in human

development and continues to expand at a fast rate. It is an academic
discipline that promotes participation, inclusion, and sense of belonging
which contributes to man’s healthy living. There are many benefits of
having regular physical activity. These are: Builds Self-Confidence,
Develops Motor Skills, Health and Nutrition, Relieves Stress etc.

IV. LEARNING CONTENT

LESSON 1: Fitness Concepts and Assessments

A. Discussion

Physical Fitness alludes to the capacity of your body frameworks to

cooperate effectively to permit you to be sound and perform exercises of day by
day living. Being effective methods doing day by day exercises with the least
exertion conceivable. A fit individual can perform homework, meet home duties,
and still have enough vitality to appreciate sport and other recreation exercises. A
fit individual can react viably to ordinary life circumstances, for example, raking
leaves at home, loading racks at low maintenance work, and walking in the band at
school. A fit individual can likewise react to crisis circumstances - for instance, by
rushing to find support or helping a companion in trouble.

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Fitness is defined as a condition in which an individual has enough energy to avoid

fatigue and enjoy life. Analyze your day. Do you have lots of energy, or do you get
tired easily?

Physical fitness is divided into four health- and six skill-related components. Skill-
related fitness enhances one’s performance in athletic or sports events. Health-
related fitness is the ability to become and stay physically healthy.

Before we proceed to our main topic in lesson 1, make sure you have your
breakfast and vitamins. And make sure you have a long patience to read. Haha!

Health Related Fitness

Health-related fitness is focus on factors that promote optimum health and prevent
the onset of disease and problems associated with inactivity.

Health Related Fitness

Components Definitions Exercises
Body Composition Body composition ratio of your fat mass to fat- • Getting Body Mass
free mass, is the final component of health- Index
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.

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Cardiorespiratory Cardiovascular endurance also called as

Endurance cardiorespiratory endurance or aerobic fitness • Running, swimming,
refers to ability of body to efficiently and skating, and biking
effectively intake oxygen and deliver it to your build cardiorespiratory
body's tissues by way of the heart, lungs, endurance.
arteries, vessels, and veins.
• The same goes for
brisk walking and
climbing stairs.

Flexibility Flexibility refers to the ability of joints to move • Static stretching,

through unrestricted range of motion you. where you hold a
Flexibility is important at any age. It plays a role stretch for 10 to 30
in unhindered movement and can affect your seconds at a time.
balance, coordination, and agility. Maintaining or • Workouts that take
improving a full range of motion through your you through dynamic
major joints can reduce the likelihood of injury stretching exercises,
and improve athletic performance. such as Yoga and Tai
Chi
As you get older, the importance of flexibility • Active stretching,
becomes even clearer. Think of individuals who such as lifting your leg
are elderly: Many may walk with a shuffle or up high and holding it
have a hard time reaching their arms over their there, uses the
heads. contraction of the
opposing muscle to
relax the muscle being

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stretched.

Muscular Endurance Muscular endurance is the ability of a particular • Continuously pedal a

muscle group to exert force, continuously and bike over a long
repetitively, over a period of time. distance, cyclists have
to develop fatigue-
resistant muscles in
their legs and glutes.

• Plank, plank exercise

is designed to develop
abdominal strength.
The longer you're able
to contract your
abdominal muscles
and hold your body in
a steady position, the
greater endurance you
have through your
hips, abdominals, and
shoulders.

Muscular Strength If muscular endurance pertains to fatigue- • Weightlifting

resistant a particular muscle group, muscular • Bodyweight
strength refers to the amount of force a particular exercises
muscle group can produce in one, all-out effort. • Resistance band
Muscular strength refers to your ability to move exercises

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and lift objects. It’s measured by how much

force you can exert and how much weight you
can lift for a short period of time.

Are you still good? I know you are… I’m watching you.

Let us proceed to skill related fitness.

Skill Related Fitness

The skill-related fitness is the ability to perform during games and sports, also
called performance fitness. Skill related components are more relevant to certain
athletes. Skill related fitness has six components.

Skill Related Fitness

Components Definitions Exercises
Agility • Ladder drills
Agility is the ability to move quickly and to
• Cone drills
easily change direction. Basketball players, for
instance, are incredibly agile. During the game,
you can observe them, jumping, sliding, twisting,
and backpedaling in quick response to the
movement of the ball and other players.

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Balance
Balance is the state of equilibrium. Balance
• Standing on one foot
refers to the ability of the body position to
• Standing yoga poses
remain upright. It deals with proprioception, or
• Using balance discs
knowing where your body is in space, and being
to perform squats,
able to adjust your position as your center of
lunges, and push-ups
gravity changes during movement (Aman et al.,
2015).

Coordination Coordination is the ability to execute smooth,

• Playing catch
accurate, controlled motor responses (optimal
• Jumping rope
interaction of muscle function). It is
• Juggling
characterized by appropriate speed, distance,
• Dribbling a ball
direction, timing, and muscular tension. There
• Throwing objects at
are many sports and activities require hand-eye
specific targets
or foot-eye coordination, including basketball,
volleyball, badminton, baseball, archery, ultimate
Frisbee, soccer and more.

Power • Squat Jumps

Power combines speed and strength. Wood
• Medicine Ball Slams
(2010) author of Topend Sports Website, defined
• Explosive Push-Up
power as the ability to exert a maximal force in
as short a time as possible, as in accelerating,
jumping, and throwing implements.

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Reaction Time Reaction time refers to how quickly you can • Fielding a ball
respond to an external stimulus. Reaction time (softball, baseball)
hinges heavily on your mind-body connection. • Protecting the goal
Your eyes see a stimulus, your mind interprets as other players try to
the stimulus, and your body reacts in accordance score (soccer, hockey,
with that interpretation. lacrosse)
Much of this mind-body reaction relates to • Tools such as
knowledge of the activity or sport in question. A lopsided reaction balls
professional tennis player can instantly interpret • Playing table tennis
and predict the movement of a ball. This or hacky sack
knowledge enables them to react more quickly to
the stimulus.
On the other hand, a beginner tennis player may
see the ball coming off the opponent's rocket, but
won't be able to interpret what they're seeing as
quickly, causing their reaction time to slow.

Speed Speed refers to the distance traveled per unit of • Hill Sprints
time. It is how fast an object is moving. It doesn't • Interval Runs
have a direction. Higher speed means an object
is moving faster. Lower speed means it is
moving slower.

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LESSON 2: Physical Activity

A. Discussion

Societal Trends in Exercise

(Top 5 Fitness Trends in the Philippines In New Normal)

As a nation that loves to eat and drink, we have a pretty high number of over-
weight people in our population. Being overweight can lead to a number of health

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risks, especially cardiovascular issues. This, plus the standards of “thin is

beautiful” in society pushes many of us to lose weight and stay slim. It’s not
wonder why many of us spend a lot on slimming and fitness.

During the coronavirus pandemic, fitness fans have had to be incredibly adaptive.
Many people head to the gym to unwind and workout several times a week. All
that changed overnight. With no classes, no gyms, and no group training. Fitness
has gone digital. People are turning to online workouts and digital fitness to stay fit
and healthy. Although home fitness is not a recent revolution, many people are left
with no other choice but to work out from home.

Top 5 Fitness Trends in the Philippines in the New Normal

1. Zumba

Being stuck at home is great for some people, but those who like to live an active
lifestyle are definitely feeling the pain. With most gyms and workout centers
closed until further notice, and many parks getting closed thanks to people, not
social distancing, working out at home is the only option.

If you don’t live in a huge house though, that’s asking a lot. Sure, you can do push-
ups and weight lifting, but if you prefer cardio, how do you do that? Simple:
Zumba. The whole reason Zumba classes exist in the first place is to mix up your
cardio routine, and give you some new dance moves with it.

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So, if you’re in a smaller space, and need a fun cardio workout, Zumba is the way
to go. Of course, you need a great instructor to lead the way to dancing fitness.
These online Zumba classes are perfect for all skill levels and to get you moving.

2. CrossFit

Along with Zumba, CrossFit is one of the most popular workouts in the country
today. Workout routines incorporate elements from high-intensity interval training,
plyometrics, Olympic weightlifting, powerlifting, gymnastics, calisthenics,
strongman, and other exercises.

3. Yoga

For those looking for a more relaxing, and at times even spiritual, way of staying
fit, yoga is a great option. Modern yoga has captured the world as an effecting
exercise that combines flexibility, muscle development, balance, and core workout.
You can find a number of instructional DVDs. However, it is advisable to take a
few classes first so you can learn the correct positions.

4. Bodyweight Training

Bodyweight training is a great option for you. Not like CrossFit, this is a strength
training exercises that does not require free weights. You use your own weight to

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provide the resistance for the movement. Movements such as the push-up, the pull-
up, and the sit-up are some of the most common bodyweight exercises.

5. Biking

As the world works to stop the spread of the COVID-19 pandemic, more than 3.9
billion people are under full or partial lockdown orders, as of mid-April. Cities
have curtailed many public transit operations because of declining ridership and
health concerns. While these measures are essential for preventing the spread of
the disease, they present challenges for the many people who still need to get
around cities for essential tasks like buying food or caring for a loved one. And
mobility for essential workers like health care providers is more important than
ever.

Some evidence suggests many people are turning to cycling as a resilient and
reliable option to fill the gap. Many urban cycling networks have seen a surge in
traffic, including in China, Germany, Ireland, the United Kingdom and the United
States. In Philadelphia, cycling has increased by more than 150% during the
COVID-19 outbreak. Some governments are responding to the spike in demand by
opening emergency bike lanes and giving essential workers personal access to their
own bikes from shared fleets.

At a time when city leaders are rethinking many past assumptions, this trend is a
unique opportunity to embrace cycling as an integral part of urban transport
systems — not just as an accessory. Cities need more resilient, more equitable
mobility — not only to weather the current storm, but to prepare for future crises.

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LESSON 3: Exercise Variables and Principles

(Overload, Progression, Variety, Specificity, Warm-Up, Cool Down)
A. Discussion

Let’s be real, the body isn’t a big fan of any form of change on any level. In
fact, the human body is actually quite acquiescent to growth and change and at the
same time, will fight tooth and nail against efforts to bring about said change. On a

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cellular level the body is highly adaptable and efficient at making both negative
and positive changes but it does not like change that seeks to shed excess body fat
or add muscle and it will protect itself by putting on more fat and resisting muscle
growth.

The body functions by the integration of muscular systems. Think about it: we
walk, we chew, we breathe, we have bowel movements, our heart beats, we talk,
we blink, etc…and any dysfunction within this system of muscles creates
malfunctions and prevents these activities from carrying out their normal function.
So, when we put our bodies under the stress of exercise, we engage all of these
muscular systems. And since muscles require a LOT of energy, they require a
healthy and steady supply of oxygen and nutrients, we, as trainers, novices, and
athletes, want to take advantage of these resources.

Enter the five principles of training … we use these principles of training because
we know that when we test the muscle systems with workloads that it’s not
accustomed to, previously, the body will respond and adapt to the next exposure to
the same or greater stimulus and workload by getting stronger in order to handle
the new load.

7 Principles of Exercise and Sport Training

When you approach your multi-sport training, the best way to answer your
questions is to better understand the principles behind the work you are putting in
to improve. These are seven basic principles of exercise or sport training you will
want to keep in mind:

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1. Individuality
2. Specificity
3. Progression
4. Overload
5. Adaptation
6. Recovery
7. Reversibility

1. Individuality

Everyone is NOT created equal from a physical standpoint. Everyone is different

and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is
based on a combination of factors like genetic ability, predominance of muscle
fiber types, other factors in your life, chronological or athletic age, and mental
state.

2. Specificity

Exercise is stress and because the body efficiently acclimates to stress, specificity
is imposing a specific type of stress on the body repeatedly and in a variety of
ways. The Specific Adaptations to Imposed Demands (SAID) affirms that the body
will improve its performance of a specific exercise over time.

Improving your ability in a sport is very specific. If you want to be a great pitcher,
running laps will help your overall conditioning but won’t develop your skills at

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throwing or the power and muscular endurance required to throw a fastball fifty
times in a game. Swimming will help improve your aerobic endurance but won’t
develop tissue resiliency and muscular endurance for your running legs.

3. Progression

To ensure that results will continue to improve over time, the degree of the training
intensity must continually increase above the adapted work load. Increasing weight
is the most popular and most applicable method of progression; however,
progression can also be accomplished by changing frequency, number of exercises,
complexity of exercises, the number of sets, and in any combination.

To reach the roof of your ability, you have to climb the first flight of stairs before
you can exit the 20th floor and stare out over the landscape. You can view this
from both a technical skills standpoint as well as from an effort/distance
standpoint. In order to swim the 500 freestyle, you need to be able to maintain your
body position and breathing pattern well enough to complete the distance. In order
to swim the 500 freestyle, you also need to build your muscular endurance well
enough to repeat the necessary motions enough times to finish.

4. Overload

The overload principle is one of the seven big laws of fitness and training. Simply
put, it says that you have to gradually increase the intensity, duration, type, or time
of a workout progressively in order to see adaptations.

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Issues with the Overload Principle:

a. Hitting a Plateau while Ignoring the Overload Principle

b. Overreaching and Overtraining Stress

Hitting a Plateau while Ignoring the Overload Principle

The obvious issue with ignoring the overload principle is the failure to make gains.
If you continue to do the same workout or train at the same intensity and
frequency, you will make gains only to a certain point. After that you are not
overloading the muscles and hit a plateau with no further improvements or
adaptations.

This happens because our bodies are very good at adapting to stress.

Overreaching and Overtraining Stress

On the other hand, if you use the overload principle in the wrong way, say by
increasing intensity too quickly, you get into a state of overreaching or
overtraining. Overreaching is a short-term problem, a decrease in physical
performance that takes days to overcome. Some signs of overtraining you should
watch out for include:

 Increased resting heart rate.

 Loss of appetite and weight loss.

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 Difficulty sleeping.

 Emotional changes or mood swings.

 Fatigue.

 Chronic muscle soreness.

5. Adaptation

Over time the body becomes accustomed to exercising at a given level. This
adaptation results in improved efficiency, less effort and less muscle breakdown at
that level. That is why the first time you ran two miles you were sore after, but now
it’s just a warm up for your main workout. This is why you need to change the
stimulus via higher intensity or longer duration in order to continue improvements.
The same holds true for adapting to lesser amounts of exercise.

6. Recovery

the body cannot repair itself without rest and time to recover. both short periods
like hours between multiple sessions in a day and longer periods like days or
weeks to recover from a long season are necessary to ensure your body does not
suffer from exhaustion or overuse injuries. motivated athletes often neglect this. at
the basic level, the more you train the more sleep your body needs, despite the
adaptations you have made to said training.

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7. Reversibility

Fitness improvements are lost when demands on the body are lowered. If you
discontinue application of a particular exercise like running five miles or bench
pressing 150 pounds 10 times, you will lose the ability to successfully complete
that exercise. Your muscles will atrophy and the cellular adaptations like increased
capillaries (blood flow to the muscles) and mitochondria density will reverse. You
can slow this rate of loss substantially by conducting a maintenance/reduced
program of training during periods where life gets in the way, and is why just about
all sports coaches ask their athletes to stay active in the offseason.

The benefits of training are lost with prolonged periods without training. On the
flip side, this also means that the detraining effect can be reversed once training is
resumed. Extended rest periods reduce fitness and the physiological effects
diminish over time which throws the body back to its pre-training condition …
reductions in performance can be lost in as little as two weeks and sometimes
sooner. Interestingly, training has a lingering effect even when discontinued in that
strength levels after de-training are seldom lower than pre-training levels.

Note: The principles of specificity, progression, overload, adaptation, and

reversibility are why practicing frequently and consistently are so important if you
want to improve your performance.

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FITT PRINCIPLE

Placing increasing amounts of stress on the body causes adaptations that

improve fitness; progression is critical. The FITT Principle (or formula) is a great
way of monitoring your exercise program. The acronym FITT outlines the key
components, or training guidelines, for an effective exercise program, and the
initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.

Frequency: refers to the frequency of exercise undertaken or how often you

exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you do.

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PHASES OF EXERCISE

A. Traditional Exercise Phase B. Evolving Exercise Phases C.

Modern Exercise Phases

Warm-up
Preparing your body for the activity of the conditioning part of your workout.
Warming up before exercise allows your body to adjust gradually to the increased
demand on your heart, muscles, breathing, and circulation. Warmups also increase
your body temperature slowly, improves flexibility and protects against injury and
muscle soreness.

Example of warmups are jogging and jumping jacks.

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Conditioning (or the activity/exercise itself)

It is when you perform the exercise that produces fitness benefits: calorie burning,
building endurance, or muscle strengthening.

Examples of exercises: aerobic exercise, lift free-weights, swimming, circuit

training on weight machines, high-intensity sports.

Cooldown
Cool down is bringing the body back to its relaxed state gradually from a super
active state. Tapering down the muscle movement before completely stopping the
heavy workouts help the body to cope better with the changes that take place in the
metabolism and muscles used during the workout.

Benefits from cooling down.

The most important benefit is that it reduces the adrenaline (the ‘action’ hormone)
in the body.
It facilitates removal of waste products from the muscles which prevents muscle
spasms and cramps

Best example of cooling down: Stretching

2 TYPES OF STRETCHING
(Static and Dynamic Stretching)

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What is the difference between dynamic and static stretching?

1. Dynamic stretching is a strategy used to improve mobility while moving
through a range-of- motion, often in a manner that looks like the activity or
sport that is going to be performed.

2. Static stretching is holding a stretch without movement, usually only at the

end-range of a muscle.

What must first Static or Dynamic stretching?

RISE (Revolution in Self Evolution) Physical Therapy
 Time and time again, recent research has shown that static stretching may
actually decrease performance! This has been shown in decreased sprint
times in runners, decreased height of jumps in basketball players, decreased
agility in soccer players, and decreased force-production in both elite women
and men athletes.
 In contrast, dynamic stretching showed positive benefit in speed, power,
and agility. More importantly, dynamic stretching has been proven to
actually decrease risk of injury in both recreational and elite athletes.
 Researchers believe that static stretching has no direct long-term harm;
however, this form of stretching will temporarily (but significantly)
decrease the ability of a muscle to produce force. This decreased muscular
strength places an athlete’s joints at risk of injury by decreasing the body’s
ability to stabilize and control motion. This can lead to tears and sprains of
ligaments and strains of muscles.
 Dynamic stretching has actually been shown to significantly increase the
ability of a muscle to produce force. This has huge implications for
athletes, as dynamic stretching can improve muscular performance

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throughout a muscle’s entire range-of- motion. This effect can protect the
body’s joints during activity and actually prevent injuries.

Angela Bekkala (ACTIVE Kids)

• ‘’Simply performing static stretches prior to exercise doesn't help you one
bit. In fact, it can hurt your athletic performance. So if you or your young
athlete are still doing static stretching before your workout, practice or
game--change it up’’
• Your body needs to warm up by slowly increasing your heart rate and
breathing rate. In doing so, you are lubricating your joints, which will give
you better range of motion and better elasticity in tendons and
ligaments.

V. GENERALIZATION

The fitness industry has taken massive strides to create digital

offerings. The current situation has forced many brands to speed up
their development to meet the ever-growing consumer demand for
flexibility and convenience. As the coronavirus pandemic has
encouraged individuals to take on new fitness regimes, some new
habits could be here to stay. While some gyms are already open; some
are following closely behind. It’s clear that the shift to digital fitness
will have lasting effects on the fitness industry.

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