KATAPUSAN KO AKA PATHFIT

Physical Fitness

the body’s ability to function efficiently and effectively. It is the capacity to carry out daily tasks (work and leisure) with vigor, without undue fatigue, and with enough energy reserve to meet emergencies. 

health and skill related fitness

what arae the two fitness component

wellness

 is a holistic and self-directed process of achieving your full potential. While fitness is often purely physical, wellness encompasses the "whole person"—mind, body, and spirit. 

disease prevention, mental health, quality of life

what are the importance of wellness

physical wellness

Caring for your body through exercise, nutrition, and sleep. 

social wellness

Developing a sense of connection and a well-developed support system.

emotional wellness

Understanding your feelings and coping effectively with stress

intellectual wellness

Engaging in creative and stimulating mental activities; lifelong learning

spiritual wellness

Finding purpose, value, and meaning in life (with or without religion).

occupational wellness

• Gaining personal satisfaction and enrichment from one’s work

financial wellness

• Managing resources to live within your means and planning for the future.

cultural wellness

• Understanding, respecting, and valuing your own and others' backgrounds.

sexual wellness

• Informed, respectful, and healthy sexual attitude and practices

Core Exercises

an important part of a well rounded fitness program, Improves your balance and stability your core is the central part of your body. Includes your lower back, pelvis, hips and stomach. It trains your muscles to work in harmony which lead to greater balance and steadiness called stability 

stability

is important whether you’re on the playing field or doing activities, in fact most sports or physical activities rely on stable core muscles.

abs

what are stomach muscles called?

ablique, pelvis, abdominals, glutes

what are the parts of the core muscle anatomy

warm up and conditionin exercises

It is preparatory physical activities that are considered as low intensity exercises. They are done before performing any physical fitness test or exercises to prepare your body and avoid muscle cramps or injuries.

Training Concepts and Methodologies

To improve physical fitness, one must follow established scientific principles and methods. 

overload, progression, specificity, reversibility, individuality

what are the core training principles?

principle of overload

To improve, you must stress the body more than it is normally accustomed to.

principle of reversibility

 "Use it or lose it." Fitness gains are lost if training stops.

principle of progression

Overload should be increased gradually to avoid injury while maintaining improvement. 

principle of specificity

Training must be specific to the goals; to get better at running, you must run. 

principle of individuality

Everyone responds differently to training based on genetics, age, and fitness level.

continuous training, circuit training, interval training, resistance training, fartlek training

what are the five common training methodologies

circuit training

Performing a series of different exercises in a specific order with little rest between them. 

continuous training

 Steady, low-to-moderate intensity for long durations (e.g., jogging for 40 minutes). 

fartlek training

 "Speed play"—a mix of continuous and interval training where you vary your pace spontaneously.

interval training

• Alternating bursts of high-intensity work with periods of rest (e.g., HIIT). 

resistance training

•  Using weights or body weight to build muscular strength and endurance. 

motion, force, momentum, levers, balance

what are the five biomechanic principles

motions

The movement of a body or an object across space. Speed and acceleration are major elements of motion.

force

This is the push or pull that causes a person or an object to accelerate, decelerate, stop, or change direction. 

momentum

This is the product of a weight [and] velocity when it is [in motion].

levers

Our arms and legs function as levers; a lever has three parts: the [force/effort arm], the fulcrum, and the [resistance arm], [point] of rotation.

balance

This refers to stability. The alignment of the body’s center of gravity over the base of [support] is a fundamental principle of [balance]. 

body, space, effort, relationship awareness

what are the four movement concepts

body awareness

What the body is doing. It is the recognition of the body's parts and what they can do. 

space awareness

Where the body is moving. It is the understanding of the environment and the space where the body moves.

effort awareness

 How the body is moving. It is the understanding of the quality of movement, such as speed, force, and flow.

relationship awareness

With whom or what the body is moving. It is the understanding of the body’s relationship to other people, objects, and the environment.

body management skills, object control skills, locomotor skills

what are the three movement skills

body management skills

Which involve balancing, maintaining equilibrium and postural control of the body in stillness and in motion such as rolling, stopping, stretching, bending, twisting, landing, climbing. 

object control skills

 Which involve transporting the body in any direction from one point to another such as walking, running, jumping, hopping, and etc. 

locomotor skills

Require controlling implements and objects such as balls, hoops, bats, and ribbons that involve the use of body parts, such as hands and feet.

body, spatial, directional, temporal, relationship awareness

what are the five types of movement concepts

spatial awareness

Knowing how much space the body occupies and utilizing the body in physical space. 

directional awareness

Understanding left and right, up and down, in and out, top and bottom, and front and back. 

temporal awareness

 The construction of an internal time structure that identifies movement-time relationships. 

Movement Strategies 

 are organized body movements used to perform physical activities effectively and safely.

centering

Your human body's core, where all body movements emanate and hold you as you move together.

center of gravity

The balance point or that point where all the body's weight is distributed equally across all sides.

posture

The body's presumed position either with support during muscle activity or a coordinated action by a group of muscle working to maintain stability.

gesture

The use of the body to convey emotions and ideas through movements patterns as an expensive (expressive) instrument.

rhythm

The pattern and emphasis of beat. 

breathing

The use of inhalation and exhalation to give fluidity and harmony to a person's movement.

kenematics

the study of motion patterns describes the effect of forces on a system, including linear and angular variations in velocity through time, position, speed, and acceleration

dynamics

the study of moving systems that undergo accelaretion and deceleration

kinetics

the study of what generates motion and the forces and durations at work