PATHFIT 1 – Movement Competency Training Reviewer

Comprehensive vocabulary flashcards covering Physical Education definitions, Wellness Dimensions, Stages of Change (TTM), legal bases, nutrition, and weight management based on the PATHFIT 1 lecture notes.

Physical Education (General definition)

Relates to the body and systematic instruction or training.

Physical Education (CABPER)

Education through physical activities for the development of the total personality of the child in body, mind, and spirit.

Physical Education (Wayman)

Develops and trains the whole individual through physical activities.

Physical Education (Barrow)

Education of and through human movement.

RA 5708

The Schools Physical Education and Sports Development Act of $1969$, which mandates PE and sports programs for the holistic development of citizens.

Wellness (Global Wellness Institute)

The active pursuit of activities, choices, and lifestyles that lead to holistic health, rather than just the absence of disease.

Physical Wellness

Involves having a balanced diet, exercise, sleep, and being aware of the body's limits.

Emotional Wellness

Involves managing feelings, maintaining high self-esteem, and seeking help or counseling when needed.

Intellectual Wellness

Involves lifelong learning, critical thinking, and engagement with arts and philosophy.

Spiritual Wellness

Core beliefs that guide decisions and respect for the beliefs of others.

Social Wellness

Developing healthy relationships, trust, and a support network.

Environmental Wellness

Appreciating and understanding one's surroundings.

Occupational Wellness

Finding fulfillment and satisfaction in one's career.

Financial Wellness

Being aware of finances and setting financial goals.

Cultural Wellness

Being aware of one's own culture and respecting diversity.

Transtheoretical Model (TTM)

Developed by Prochaska and DiClemente, focusing on an individual's decision-making where change happens gradually.

Precontemplation

The stage where there is no intention to change within $6$ months and the individual is unaware the behavior is a problem.

Contemplation

The stage where an individual intends to change within $6$ months, weighs pros and cons, but remains ambivalent.

Preparation

The stage where an individual is ready to act within the next $30$ days and takes small steps toward change.

Action

The stage where behavior has changed within the last $6$ months.

Maintenance

The stage where change has been sustained for more than $6$ months and the person works to prevent relapse.

Termination

The stage with no desire to return to old behavior; it is rarely reached, and most programs stop at Maintenance.

Consciousness Raising

Increasing awareness of the effects of a specific behavior.

Dramatic Relief

An emotional reaction, whether positive or negative, toward a behavior.

Self-Reevaluation

Seeing the healthy behavior as a core part of one's identity.

Environmental Reevaluation

Realizing how your individual behavior affects other people.

Social Liberation

The concept that society or the environment supports the healthy behavior.

Self-Liberation

Committing and believing that one has the capacity to change.

Helping Relationships

Seeking out supportive people to aid in the change process.

Counter-Conditioning

The process of replacing unhealthy habits with healthy ones.

Reinforcement Management

Rewarding good behavior and reducing rewards for negative behavior.

Stimulus Control

Changing one's environment to support a new healthy habit.

Diet

The specific foods and beverages a person usually consumes.

Nutrition

The science relating food and nutrients to health and disease.

Essential Nutrients

Nutrients that must come from food because the body cannot make enough of them.

Non-essential Nutrients

Nutrients that the body can produce itself, such as alanine, cholesterol, creatine, and glucose.

Malnutrition

An imbalance, characterized by either an excess or a deficiency of nutrients and energy.

Macronutrients

Nutrients needed in large amounts, including carbohydrates, proteins, fats, water, and fiber.

Micronutrients

Nutrients needed in small amounts, specifically vitamins and minerals.

Complete Protein

Proteins found in meat, fish, milk, and eggs that contain all $9$ essential amino acids.

Saturated Fat

A type of fat that raises LDL (bad) cholesterol.

Fiber

Aids digestion and regulates blood sugar, with a recommendation of $25–351\,g\,day^{-1}$; found in whole grains, fruits, and legumes.

Vitamins

Organic compounds that can be broken down by heat, air, or acid.

Minerals

Inorganic compounds that maintain their structure even when exposed to heat, air, or acid.

Philippine Dietary Reference Intakes 2015 AMDR

$\sim 55–60\%$ carbohydrates, $15\%$ protein, and $30\%$ fat.

Calorie (Kilocalorie)

The standard unit for measuring food energy.

Calorie Deficit

Eating fewer calories than are burned, leading to weight loss as the body taps fat reserves.

Calorie Surplus

Eating more calories than are burned, resulting in weight gain.

Ectomorph

A body type characterized as thin, lean, having a fast metabolism, and difficulty gaining weight or muscle.

Mesomorph

A body type characterized as naturally muscular and able to gain or lose weight easily.

Endomorph

A body type characterized by more body fat, narrower shoulders with wider hips, and difficulty losing weight.

Moderate Intensity activity

Activity where one can still talk while active, such as brisk walking, recommended for $1501\,min\,week^{-1}$.

Vigorous Intensity activity

Activity where one is too breathless to talk, such as jogging, recommended for $751\,min\,week^{-1}$.

Keto Diet

A very low-carb, high-fat diet that forces the body into ketosis to burn fat.

Paleo Diet

Focuses on whole foods like those eaten by hunter-gatherer ancestors, excluding processed food, grains, and dairy.

Vegan Diet

A diet that excludes all animal products.

Mediterranean Diet

Focuses on whole grains, healthy fats, fish, moderate dairy/poultry, and low red meat.

Intermittent Fasting

Alternating eating and fasting windows, such as $\frac{16}{8}$ or $5:2$.