PATHFIT

5 Key Components to a Healthy Life

• Physical Activity

• Good Nutrition

• Stress Alleviation

• Psychological Balance

• Routine Check-ups

Physical Activity

regular physical exercise

Good Nutrition

balance, equal intake of food nutrients, fat, carbohydrates, etc.

Stress Alleviation

activity to release stress, lifestyle

Psychological Balance

not temporarily agitated, focused mindset

Routine Check-ups

cholesterol level and count, Blood Pressure, Blood sugar, etc.

Benefits of Regular Physical Activity/Exercise

Improved Health, Improved sense of well-being, Improved appearance, Enhanced social life, Improved stamina

Improved Health

efficiency of heart & lungs

Improved sense of well-being

more energy, less stress

Improved appearance

weight loss, toned muscles, improved posture

Enhanced social life

improved self-image, opportunities to make new friends

Improved stamina

increased physical abilities, improve immunity to minor illnesses

Periods of Exercise

Warm-up Exercise, Exercise proper/work out/Circulatory period, Cooling off/cool Down Exercises

Warm-up Exercise

5 - 10 minutes (depending on intensity), Increase body temperature, Stretches and limbers up muscles, Speeds heart action

Exercise proper/work out/Circulatory period

Low intensity activities that build and increase flexibility, muscle strength, and endurance

Cooling off/cool Down Exercises

Returning blood to the heart of reoxygenation, Prevent pooling blood to the muscles.

Workout programs

Meditative Exercises, Percussive Exercises, Dance Exercises, Sports and Recreational Exercises

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Meditative/Percussive Exercises

Tai-chi, Kata Yoga, Plates yogalates

Dance Exercises

Aerobic, Latin American Dance, Hip-hop dance, Turbo jams, Belly dancing, Pole dancing

Sports and Recreational Exercises

Ball games, Racquet games, Cycling, Running, Trekking, Mountaineering

FITT

Frequency, Intensity, Time, Type

Frequency

how often a person exercises

Intensity

how hard a person exercises

Time

Type

what kind of exercises a person will do (mode of activity)

Food

serve as the fuel of our body it rflect on food choices or diet in a week and to see that the diet follows the food pyramid

Carbohydrates

Dairy, Fruit, Grains, Legumes, Starchy Vegetables, Sugary Sweets

Dairy

Milk, yogurt, and ice cream

Fruit

While fruit and fruit juice

Grains

Bread, rice, crackers, and cereal

Legumes

Beans and other plant-based proteins

Starchy Vegetables

Potatoes and corn

Sugary Sweets

Limit these! Soda, candy, cookies, and other desserts

Fats

Cuts of beef, Pork and lamb Dark chicken meat and poultry skin High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream) Tropical oils (palm oil, cocoa butter)

Protein

Lean chicken, lean pork Fish Lean beef Tofu, beans Lentils Low-fat yogurt Milk Cheese Nuts Eggs

The purpose of the Dietary Guidelines

to provide advice on what to eat and drink to build a healthy diet that can promote healthy growth and development, help prevent diet-related  chronic disease, and meet nutrient needs.

Nutrition

is the study of how food and drink affect our bodies with special regard to the essential nutrients necessary to support human health

Macro Nutrients

include carbohydrate, protein, and fat

Micro Nutrients

are vitamins and minerals, and these are extra molecules that cells need to make energy

Importance of Good Nutrition

• Decrease the chance of developing various diseases

• Helps keep a healthy weight

• Increases energy level

• Improved skin health

• Boosts Immune System

Physical activity pyramid

is a visual guidance for people of all ages to follow for support completing physical activities. Activities are grouped in purposeful types of activities and how often they should be completed within a week length in time.

Physical Fitness

refers to the ability of your body system to work together efficiently to allow you to be healthy and perform

Factors Affecting PF

• Age

• Built

• Stress

• Gender

• Lifestyle

• Drug

• Illness

• Disability

Health Related Fitness

Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle.

Cardiovascular Endurance

The ability of the heart lungs blood vessels and blood to work efficiently to supply the body with oxygen without undue fatigue

Muscular Strength

The ability of muscles to lift heavy weight or exert a lot of force one time

Muscular Endurance

The ability to use muscles for a long period of time without tiring

Flexibility

The ability to use your joints fully through a wide range of motion

Body Composition

The combination of all tissues that make up the body such as bones, muscles, organs, and body fat

Skill Related Fitness

skILLED Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle

Speed

The ability to move all parts of the body quickly

Agility

The ability of individual to change direction or change position and keep the body under control when moving

Balance

The state of equilibrium, is the ability to keep your body in place, whether you're standing still (static balance) or moving (dynamic balance)

static balance

balancing while standing still

dynamic balance

balancing while moving

Coordination

Is the ability to move in a way that is smooth, accurate, and under control

Power

The ability to combine strength and speed while moving

Reaction Time

The ability to move quickly once a signal to start moving is received

Resistance Exercises

Require weight training and resistance

Response

broken type, moves only when commanded, e.g. free hand, light apparatus

Rhythmic

continuous following a definitive command, e.g. marching, callisthenics

Aerobic exercise

Rhythmical that causes a sustained increase any in heart rate, respiration

Anaerobic exercise

Strength and resistance training

Weight, functional, interval training

Sprinting, high intensity

Calisthenics

Systemic, rhythmic, bodily exercise, usually without apparatus

Jumping jack, push-ups, wind mill

Isometric/Concentric

Contraction of muscles without movement

Muscular strength, endurance

Push wall, push-ups, plank, hand push

Isotonics

contraction of muscle with movement

Isokinetics

Regulates movement with controlled resistance

Machines, partner

Dynamic exercise

Helps joints connecting tissues and muscles in good condition

Exercises and activities where movement and some resistance or load is involved

E.g. swimming, walking, skiing, bicycling, weight training

Therapeutic exercise

Rehabilitative method in treating disease or illness

Improving overall fitness

Doctors recommend 30 minutes of moderately intense activities on most days of the week

Methods of Exercise

Aerobic, Anaerobic, Isometric/Concentric, Isotonic, Isokinetics, Callisthenics, Therapeutic, Dynamic

PE in Const

Article XIV Section 19 of the 1987 Constitution

PE

promoter of good values