PATHFIT 2

EXERCISE-BASED FITNESS
ACTIVITIES
 What is PATHFIT?
- Teaches fundamental - Teaches fitness
movement patterns, concepts, such as
including locomotor and balance, agility, and
non-locomotor. coordination.
- Teaches exercise and - Teaches healthy eating
cardio training to principles to help
improve functional students manage their
fitness and sports fitness.
performance.
FITNESS TESTING IN SCHOOL
1. Physical education
3. Classroom activities:
classes: This classes
these can include
include activities like physical activity breaks
running, jumping, during class.
swimming, and
throwing.
2. Extracurricular
activities: these include
sports team, dance, and
outdoor activities.
 SAFETY MEASURE FOR
PHYSICAL FITNESS TESTING
1. PROPER CLOTHING: Wear comfortable, loose-fitting,
light-colored clothing.
2. PROPER SHOES: Wear well- padded shoes that protect
the heels and arches of the feet.
3. WARM-UP: Warm up before exercising to increase blood
flow and loosen up muscles.
4. HYDRATION: Drink water before, during , and after
exercise.
5. AVOID OVEREXERTION: Stop exercising if you feel dizzy,
short of breath, or have chest pain.
6. LISTEN TO YOUR BODY: Don’t exercise when you are
sick.
7. TAKE BREAKS: Take frequent breaks and drink water.
8. USE PROPER EQUIPMENT: Replace athletic shoes when
they wear out.
9. BE AWARE OF THE ENVIRONMENT: Avoid exercising in
hot or humid weather.
10. PROTECT YOURESELF FROM THE SUN: Wear a hat,
sunglasses, or an umbrella.
11. USE PROTECTIVE GEAR: Wear helmets and protective
pads for cycling.
12. USE SAFE EQUIPMENT: Check equipment for defects and don’t leave
damaged equipment around
13. BE AWARE OF HAZARD: Be aware of potential hazards in the activity
area.

SELF-TESTING ACTIVITIES FOR HEALTH AND HEALTH SCREENING

- Measuring your body composition, cardiovascular endurance, flexibility,
and muscular strength.
ACTIVITIES CAN HELP YOU ASSESS YOUR HEALTH AND
IMPROVEMENTS
BODY COMPOSITION
-Body mass index (BMI): A calculation based on your height and weight.
-Waist-to-hip ratio: A calculation based on your measurement
CARDIOVASCULAR ENDURANCE
-Step test: A test that measures how well your heart and lungs
work together.
-Twelve-minute walk/run test: A test that predicts your maximum
oxygen consumption.

FLEXIBILITY
-Sit and reach test: A test that measures how far you can reach with
your hands while sitting on the floor.
- Hamstring and hip flexor test: A test that measures the flexibility
of your hips and hamstring.
-Zipper test: A test that measure the flexibility of your shoulder.
MUSCULAR STRENGTH AND ENDURANCE
-Push-ups: A test that measures the strength and endurance of your
upper body
-Curl-ups: A test that measure the strength and endurance of your
core.

“REGULAR PHYSICAL ACTIVITY CAN

IMPROVE YOUR HEALTH AND QUALITY
OF LIFE”
PINGGANG PINOY- Serves as a visual tool to help Filipinos adopt
healthy eating habits at meal times by delivering effective dietary
and healthy lifestyle message.
IMPORTANCE OF PINGGANG PINOY- It facilitates the easy recall of
the basic food groups.

BENEFITS OF PINGGANG PINOY

1.PROMOTES HEALTHY EATING HABITS: pinggang pinoy helps people
understand how much and what to eat to be healthy.
2. HELPS CHILDREN DEVELOP HEALTHY EATING HABITS: pinggang
pinoy helps children develop healthy eating habits and grow well.
3. HELPS PREVENT CHRONIC DISEASES: pinggang pinoy encourages
people to eat less salty, fried, fatty, and sugary foods.
4. PROMOTES PHYSICAL ACTIVITY: Pinggang pinoy promotes a
physically active lifestyle.
WHO DEVELOPED PINGGANG PINOY?
The FNRI developed Pinggang Pinoy in collaboration with the
World Health Organization (WHO), Department of Health
(DOH), and National Nutrition Council (NNC).
Food and Nutrition Research Institute (FNRI) undertakes
researches that define the citizenry's nutritional status, with
reference particularly to the malnutrition problem, its causes
and effects; develops and recommends policy options,
strategies, programs and projects which address the
malnutrition problem for ...
 What is Pinggang Pinoy for adults?
a simple food guide represented by a plate visually
demonstrating the right proportions of the basic
food groups to meet the body's energy and nutrient
requirement on a per-meal basis.
What is the age group for Pinggang
Pinoy?
children (3 to12 y/o), adolescents (13 to18 y/o),
adults (19 to 59 y/o), elderly (60 y/o and above),
and pregnant and lactating women.
 EATING HABITS
“conscious, collective, and repetitive behaviors, which
lead people to select, consume, and use certain foods or
diets, in response to social and cultural influences”
8 tips for healthy eating
• Base your meals on higher fibre starchy carbohydrates. ...
• Eat lots of fruit and veg. ...
• Eat more fish, including a portion of oily fish. ...
• Cut down on saturated fat and sugar. ...
 Eat less salt: no more than 6g a day for adults. ...
• Get active and be a healthy weight. ...
• Do not get thirsty. ...
• Do not skip breakfast.
15 Healthy Eating Habits for a Better Life style
1.Start your day with a nutritious breakfast: Starting your day with
a healthy breakfast sets the tone for the rest of the day. Opt for whole
grain cereal, oatmeal, fruit, and yogurt, or eggs and whole grain toast.
2.Include plenty of fruits and vegetables in your diet: Fruits and
vegetables are excellent sources of vitamins, minerals, and fiber.
3. Choose whole grains: Whole grains are an excellent source of fiber,
vitamins, and minerals. Opt for whole grain bread, pasta, rice, and
cereals instead of their refined counterparts.
4. Limit your intake of processed foods

-Processed foods are often high in salt, sugar, and unhealthy fats. They
can also contain additives and preservatives that can be harmful to our
health. Try to limit your intake of processed foods and opt for fresh,
whole foods instead.

5.Include lean protein in your diet

-Protein is essential for building and repairing muscles and tissues. Opt
for lean proteins such as chicken and fish.

6.Limit your intake of saturated and trans fats

-Saturated and trans fats can raise cholesterol levels and increase the
risk of heart disease. Limit your intake of saturated and trans fats by
avoiding fried foods and processed snacks.
 7.

7.Drink plenty of water

Water is essential for hydration and helps flush out toxins from the body. Aim to
drink at least eight glasses of water each day.
8.Control portion sizes

-Portion control is essential for maintaining a healthy weight. Use smaller plates
and bowls to help control portion sizes.

9.Avoid sugary drinks

-Sugary drinks are high in calories and can contribute to weight gain and other
health problems. Opt for water, unsweetened tea, or low-fat milk instead.

10.Cook at home

-Cooking at home allows you to control the ingredients and portion sizes in your
meals. It also saves money and helps you avoid the high-fat, high-salt, and high-
sugar options that are often found in restaurant meals.
 i

11.Avoid skipping meals

-Skipping meals can cause overeating and can slow down your
metabolism. Try to eat three balanced meals each day, with healthy
snacks in between.

12.Be mindful of eating habits

-Mindful eating involves paying attention to the food we eat and being
mindful of hunger and fullness cues. Avoid eating while distracted,
such as while watching television or using a computer.

13.Use herbs and spices

-Herbs and spices are a great way to add flavor to your meals without
adding salt or unhealthy fats. Experiment with different herbs and
spices to find what you like.
 i

14.Limit your alcohol intake

-Alcohol is high in calories and can contribute to weight gain and

other health problems. Limit your alcohol intake to one or two drinks
per day.

15.Choose healthy cooking methods

-Healthy cooking methods, such as grilling, baking, and steaming,

help retain the nutrients.

Why is goal setting important in

physical activity?
-gives them something to work towards, motivates them to stay on
track and provides a measure of how well they are doing. If you're
trying to become more physically active, realistic, well-planned goals
 Benefits of regular physical activity
• If you are regularly physically active, you may:
• reduce your risk of a heart attack
• manage your weight better
• have a lower blood cholesterol level
• lower the risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles and joints and lower risk of developing
osteoporosis
• lower your risk of falls
• recover better from periods of hospitalization or bed rest
• feel better – with more energy, a better mood, feel more relaxed and
sleep better.
 Why is goal-setting important for
students?
-empowers students to unlock their potential and achieve remarkable
success. Setting goals is an essential aspect of every student's
journey. As the world becomes more competitive, having a clear vision
and a well-defined path becomes crucial for students to succeed in
their academic and personal lives. Aug 1, 2023
What are sports and activities?
-An Activity is something non-competitive you do for
enjoyment/relaxation; also known as a "hobby". A Sport is an activity
that has specific rules because people want to compete against others
doing the same thing.
 What are sport specific activities?
-Sports-specificpractices focus on the exact needs of the sport and
address each player's unique needs and weaknesses. Strength and
conditioning develop a broader fitness base and improve overall
fitness, endurance, and strength. Functional training emphasizes
strength work that prepares athletes for their sport.

Sports skills activities examples

- a routine may include jogging, cycling, swimming, dancing, aerobics,
climbing stairs, hiking or various sports such as soccer, basketball,
hockey, racquetball, tennis, etc.
Popular adult sport and physical
activity
•walking (recreational)
•fitness or gym.
•running or athletics.
•swimming
-Frequency (how often): Exercise should be carried out 3-5 days
week. Training three times a week produces significant training
effects; however, training 5 days a week at a lower-intensity exercise
may be more manageable for some people.

What is training frequency?

Training frequency is defined in the literature as the number of
training sessions performed for a given period, usually described on a
weekly basis.
Best frequency of exercise
According to the University of Colorado Sports Medicine, 'Aerobic
training three-to-five days per week will improve your cardiovascular
fitness. ' However, it warns that 'performing a high impact activity
more than five days a week causes an increased risk of injury. July
24, 2024
What is the purpose of frequency in
exercise?
Frequency. This refers to how often you exercise. The point is to meet
your goals without overtraining the body. When it comes to cardio:
 TARGET HEART RATE ZONE
-Target heart rate is generally expressed as a percentage (usually between 50
percent and 85 percent) of your maximum safe heart rate. The maximum rate is
based on your age, as subtracted from 220. So for a 50-year-old, maximum heart
rate is 220 minus 50, or 170 beats per minute.

Age Moderate Average

Intensity Target Maximum Heart
HR Zone 64% - Rate
76%
128-152 beats per
20 years 200 bpm
minute (bpm)
25 years 125-148 bpm 195 bpm
30 years 122-144 bpm 190 bpm
35 years 118-141 bpm 185 bpm
 What is the purpose of calculating target heart rate?
-You can use your target heart rate to know how hard to exercise to gain the most aerobic
benefit from your workout. You can exercise within your target heart rate to either maintain
or raise your aerobic fitness level.

Normal heart rate

• Newborns (birth to 4 weeks): 100 to 205 bpm*.
• Infant (4 weeks to 1 year): 100 to 180 bpm*.
• Toddler (1 to 3 years): 98 to 140 bpm*.
• Preschool (3 to 5 years): 80 to 120 bpm.
• School-age (5 to 12 years): 75 to 118 bpm.
• Adolescents (13 to 18 years): 60 to 100 bpm.
 WARM-UP AND WARMING-UP

• A warm-up generally consists of a gradual increase in intensity in

physical activity (a "pulse raiser"), joint mobility exercise, and
stretching, followed by the activity. For example, before running or
playing an intensive sport, athletes might slowly jog to warm their
muscles and increase their heart rate.
• Warm-up example
-An effective warm-up should be dynamic, with light cardio or active
stretches. Examples of dynamic warm-up exercises include jumping
jacks, lunges, and bodyweight squats. A 5- to 10-minute warm-up
before every workout can help prevent injury and improve exercise
performance.
 How to do warmup?

Warm up for longer if you feel the need:

1.March on the spot: keep going for 3 minutes. Start off marching on
the spot and then march forwards and backwards. ...
2. Heel digs: aim for 60 heel digs in 60 seconds. ...
3. Knee lifts: aim for 30 knee lifts in 30 seconds. ...
4. Shoulder rolls: 2 sets of 10 repetitions. ...
5. Knee bends: 10 repetitions.
 What is a warm-up activity?
-A warm-up is a short activity or exercise undertaken prior to a more intensive
exercise or activity. A warm-up is intended to prepare the body for movement,
including exercise, sport, dance, and stretching.

How do you warm-up for PE?

What is a Warm-Up?
1. A warm-up is a short activity or exercise undertaken prior to a more intensive exercise or
activity. ...
2. Have a look at these engaging warm-ups for kids that can be used in a PE lesson, at home, or
in the park. ...
3. Jumping jacks.
4. Leg swings.
5. Lunges.
6. Heel raises
7. Hip swings.
8. Neck turns
 Warming up
-is a part of stretching and preparation for physical exertion or a performance by
exercising or practicing gently beforehand, usually undertaken before a
performance or practice. Athletes, singers, actors and others warm up before
stressing their muscles.

Benefits of warming up
1. Your body temperature increases.
2. Blood vessels, including tiny capillaries, open up, increasing blood
supply to the muscles.
3. The blood releases more oxygen that you will need for your workout.
4. Your muscles contract more easily as they become warmer.
5. Your joints loosen up.
6. Your brain engages with the body.
3 important reasons for warming up Seven fundamental
movement patterns
Warming up is important because it helps
to reduce the risk of injury, improves HARIZONTAL-PULL
performance, and increases energy
levels.

Warming up also helps to increase

flexibility, as well as coordination,
balance, and reaction time.

Additionally, it helps to reduce muscle

stiffness and fatigue, which can help
prevent injury.
A squat is a strength exercise in
which the trainee lowers their hips
from a standing position and then
stands back up. During the descent,
the hip and knee joints flex while
the ankle joint dorsiflexes;
conversely the hip and knee joints
extend and the ankle joint
plantarflexes when standing up.
The hip hinge is another fundamental
movement. You use this type of movement
when you pick up something using two
hands.
PUSH. The push is a fundamental
movement you might do
to push yourself away from
something or to push something
away from you. When you push.
The push movement pattern is
important as it promotes shoulder
health, and improves posture and
overall upper body mobility and
stability.
The lunge movement pattern is
important in strengthening the muscles
surrounding the knee and hip joints,
efficient locomotion and balance.

A lunge can refer to any position of the

human body where one leg is positioned
forward with knee bent and foot flat on the
ground while the other leg is positioned
behind.
Twist. Test Yourself: To assess your trunk
rotation, start with a bodyweight wood chop.
Stand with feet a bit further than shoulder
width apart.

But the twist introduces the third plane of

movement, which makes the workout more
famous and functional.
The vertical push will end in a fully-
overhead position, the vertical pull starts
there. This means that the muscles required
to stabilize the shoulder ...
 What are the benefits of fundamental movement patterns?
-They are the basis for every movement we do every day. They allow children to
build a positive relationship with sports and exercise. This leads to a healthier
lifestyle with a higher involvement in activity, a lower risk of heart disease and
some cancers, reduced stress and anxiety levels and an improve self-worth.

Why is it important to learn movement pattern exercises?

-You must learn to identify faulty patterns of movement and address them if you
want to progress to higher levels of individually based training. By identifying and
retraining the functional control of body segments, you can begin to correct
movement instability and apply much more precise movements in technique.
 Benefits of mobility training/Exercise
-Reducing risk of injury. It's easy to pick up a strain from overworking certain areas. Tight
tendons can quickly become tighter, Mobility corrects muscle imbalances in your body,
decreasing your risk of injury.

Improved Posture and Function. In the modern world, many

athletes spend a significant amount of time sitting, whether it's
in school or at a desk job ...

- Regular mobility work can help correct postural

imbalances and alleviate back pain. Stress reduction.
• Injury Prevention. Another significant benefit of mobility training
is
its ability to prevent injuries. As we age, our bodies become more
susceptible to injury. But mobility exercises work against this by
strengthening the muscles, ligaments ...and etc.

• Improved Daily Activity. As the saying goes, "Use it or lose it.“

Regular mobility exercises are an excellent way to maintain the
functionality of your body ... improves Daily Functioning ... Outside
of
preventing injuries and correcting muscle imbalances, flexibility also
makes it easier to move through your everyday ...
-Learn what "mobility" means and how practicing mobility training
can help reduce your risk of injury and improve
your daily functioning.
- Enhanced range of motion. The most obvious benefit of mobility
training is improved range of motion. Are you doing strength
training or working out ...
- Improves range of motion. Flexibility helps you move more easily.
This means you're straining less and feeling less stiff when doing
certain physical ...
- Mobility training enhances joint range of motion, muscle control,
and movement patterns, reducing injury risks.
- Expansion of your Range of Motion/your movement radius;
Prevention of calluses, injuries and malposition; Improvement of the
gliding ability and elasticity ...
• Exercise boosts energy. Winded by grocery shopping or
household chores? Regular physical activity can improve your
muscle strength and boost your endurance ... Mobility training is a
type of exercise that develops your ability to control your body
through the full range of motion available at each joint.”

- How Regular Exercise Improves Mobility ... Exercising on a regular

basis has immense benefits, including improving joint mobility and
your sense of well-being.
- If you complete more intense activities, dynamic stretching can help
with muscle flexibility in preparation for exercise, and static
stretching in recovery.
 How to start mobility training for beginners?
-“Simple exercises, like hip circles and shoulder circles, are great for
beginners,” Andy says. “T-spine rotations and extensions can have a big,
immediate benefit. And isometric holds are simple and very effective at
strengthening muscles at the end ranges, which can help improve joint
mobility.
Example of mobility exercise for the beginners.
-https://youtu.be/kJx0msJ-p4U

How to Track Your Mobility: Training for Performance

and Injury Prevention

• Your body is a machine you should know how to manage. For a racecar
driver or motorbike racer, success or failure relies on keeping their
machine in good working order and improving it. Your body is no
different. You need to know how to access it, maintain it, and optimize it.
What is mobility? Mobility are exercise practices to ensure you
are ready to perform correctly in your sport or physical activity. It
means both being “ready” such that you won’t hurt yourself but also
“ready” such that you can perform at your best. We might summarize
mobility as better movement patterns, a stronger body to hold those
positions and massage techniques to release tensions.

- Mobility is a popular topic these days in nearly all areas of fitness,

sports and performance. For running, in particular, mobility is touted
as one of the key factors to running injury-free, which includes
mobility, stability (i.e. strength) and deep tissue release.
List of Some Key Exercises for Mobility Training

• Squat:
Whether it’s an air squat or weighted,
squats are one of the key movement
patterns many of us struggle with in
our largely sedentary lifestyle. This
exercise should first be approach with
the goal mastering the movement
and gaining the necessary flexibility.
Afterwards, you can focus on the
muscle gains (bigger ass, tighter
quads) from squatting.
• There are various exercises
you can do to improve your
hip extension, but one of
the easiest and most
common is the bridge. I
recommend starting with
the simple bridge (as
pictured), before switching
to a single leg bridge.
Foam Rolling (for Quads,
Hamstring, IT Band, Calf
and other hot spots)
-Foam rolling employs a technique called
fascia release. The idea is that you
develop tension in the upper layers of
your muscle and by apply targeted
pressure with a foam roller or other
surface you can then release that
tension. Foam rolling can be done on
any part of your body, but you can get
the most benefit by targeting areas of
tightness especially in your calves,
hamstrings, and IT bands (side of hips).

-This exercise can be quite painful

depending on the hardness of your roller
and your pain tolerance.
Pigeon Pose
• This stretch primarily works
on your hips as well your
glutes and lower back.
Clam Shells
• This exercise can help
strengthen weak hips and
abductors. It can be done
with or without an elastic
resistance band.
Lunges
• Whether you have knee or hip
issues, lunges are a key
exercises to do regularly. It’s
also a good warmup and cool
down exercise since it
activates your posterior chain.
While the standard is forward
lunge, you should consider side
and lateral lunges too.
Additional Exercises with
Links
• Voodoo Floss Compression Ban
d Exercises
• Hamstring Flexibility
 What are the
fundamentals of
resistance training?
Resistance training (also
called strength training or
weight training) is the use of • The resistance training
program is a composite of
resistance to muscular acute variables that
include: 1) muscle actions
contraction to build strength, used, 2) resistance used, 3)
anaerobic endurance and size volume (total number of
sets and repetitions), 4)
of skeletal muscles. exercises selected and
workout structure (e.g., the
number of muscle groups
trained), 5) the sequence
of exercise performance.
 Example of Resistance Training

• The deadlift is a strength

training exercise in which a
weight-loaded barbell is lifted
off the ground to the level of
the hips, with the torso ...

• he deadlift is a great way to

build strong legs and butt. In
a deadlift, you lift weight from
the ground to thigh level using
primarily your leg and hip ...
• The plank is an isometric core
strength exercise that involves
maintaining a position similar to a
push-up.
• Planks engage the entire core,
including the transverse abdominis,
rectus abdominis, and obliques,
leading to a stronger and more
stable midsection.
• Improved posture: ...
• Enhanced flexibility: ...
• Increased metabolism: ...
• Reduced back pain: ...
• Mental health benefits:
• The bent over row is
typically used to build and
strengthen the muscles of
the upper back (latissimus
dorsi, rhomboids, and
trapezius).
• A pull-up is an upper-body
strength exercise. The pull-up
is a closed-chain movement
where the body is suspended
by the hands, gripping a bar
or other implement at a
distance typically wider than
shoulder-width, and pulled up.
As this happens, the elbows
flex and the shoulders adduct
and extend to bring the
elbows to the torso.
• Sit to stand. Tip: Put your
hands on the chair arms or
on the top of your thighs to
assist you, if you need
some support.

• Sit to stand: Stand in

front of a chair, then slowly
sit down – don't drop into
the chair – then stand up
again.
• How to plan a weight training • 5 steps in designing a fitness
program program
1. Understand your goals. Why are
you focusing on weight training? ... Step 1 – Assess Your Fitness Level.
2. Set short and long term objectives. You probably have some idea of how
... fit you are. ...
3. Agree how often you are able to Step 2 – Design your fitness
weight train. ... program. It's easy to say that you'll
4. Find the right starting weight for exercise every day. ...
you. ... Step 3 – Assemble Your Equipment.
5. Step up the weights gradually. ... ...
6. Focus on all of the relevant parts of Step 4 – Get Started. ...
your body. ... Step 5 – Monitor your progress.
7.Revisit your plan.
• what are the perceived •
You run proper
muscles
Without
-- the
or riskrest
of tearing
overtraining.
in between
benefits of resistance workouts,
recover
may your
from
experience body
stress, can't
and you
unpleasant
training? symptoms
trouble including
sleeping,
performance, pain,
decreased
fatigued muscles,
and weakened immunity.
--The most apparent health-related
benefits of resistance training • Resistant bacteria survive in
include improved muscle the presence of the antibiotic
definition, strength, body
composition, metabolic efficiency, and continue to
and bone density multiply causing longer
--Improved muscle strength and illness or even death.
tone – to protect your joints from Infections caused by resistant
injury. Maintaining flexibility and bacteria may require more
balance, which can help you care as well as alternative
remain independent as you age. and more expensive
Weight management and antibiotics, which may have
increased muscle-to-fat ratio – as more severe side effects.
you gain muscle, your body burns
more kilojoules when at rest.
THANK YOU…..