PATHFIT

Emotional wellness

involves developing an awareness of your feelings and your response to everyday interactions. This awareness allows you to better understand why you are feeling that way and can actively respond to your feelings.

Occupational wellness

allows you to explore various career options and encourages you to pursue the opportunities you enjoy the most. This dimension of well-being recognizes the importance of satisfaction, enrichment, and meaning through work.

Intellectual wellness

encourages us to engage in creative and mentally-stimulating activities, and it requires lifelong learning and curiosity. Intellectual wellness can be developed through academics, cultural involvement, community involvement and personal hobbies that expand your

Environmental wellness

refers to leading a lifestyle that values the relationship between ourselves, our community, and the environment. The core principle of environmental wellness is respect for all nature and species living in it.

Financial Wellness

involves the process of learning how to successfully manage financial expenses. Money plays a critical role in our lives, and it can impact your health as well as academic performance.

Physical wellness

is the ability to maintain a quality of life that allows you to get the most out of your daily activities without undue fatigue or physical stress. Physical wellness recognizes that our daily habits and behaviors have an impact on our overall health, well-being and quality of life.

Social wellness

focuses on building and nurturing meaningful and supportive relationships with individuals, groups and communities. It enables you to create boundaries that encourage communication, trust and conflict management. Social wellness also includes showing respect for others, oneself and other cultures

Spiritual wellness

allows us to be in tune with our inner selves. This realm of wellness lets us find meaning in life events and define our individual purpose. Spirituality can stem from beliefs, faith, values, ethics, or moral principles that provide purpose and direction in our lives. A healthy spirit helps us remain resilient and better prepared to face life’s challenges

Ectomorph

Thin, long, and lanky. You have a smaller bone structure with shoulders that tend to be narrower than your hips. Over the years, you may also notice you have trouble gaining weight. This type can typically handle more carbohydrates.

Mesomorph

You’re more muscle-dominant, with an hourglass figure and medium frame.

Endomorph

You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs. An endomorph may be more prone to insulin resistance, and thus they need to watch their carbohydrate intake. Insulin resistance happens when cells can’t effectively take glucose from your blood and your pancreas compensates by ramping up insulin production — and it is the hallmark of type 2 diabetes

Heart rate

is a measure of how many times your heart beats per minute. It’s an important indicator of cardiovascular health and overall fitness. A normal resting heart rate for adults typically ranges from 60 to 100 beats per minute. Factors such as age, fitness level, stress, and activity level can influence heart rate.

Resting Heart Rate:

● Definition: The number of times your heart beats per minute while you are at rest, typically measured in the morning before getting out of bed (American Heart Association [AHA], 2021).

● Normal Range: For most adults, a resting heart rate ranges from 60 to 100 beats per minute (AHA, 2021).

● Significance: A lower resting heart rate often indicates better cardiovascular fitness, while a higher rate might suggest stress or health issues (Mayo Clinic, 2023).

Maximum Heart Rate:

Definition: The highest number of beats per minute your heart can reach during intense physical activity (National Institutes of Health [NIH], 2022).

● Calculation: A common formula to estimate maximum heart rate is 220 minus your age. For example, a 30-year-old would have an estimated maximum heart rate of 190 beats per minute (NIH, 2022).

● Significance: Understanding your maximum heart rate can help in setting appropriate exercise intensity levels (Mayo Clinic, 2023)

Target Heart Rate:

● Definition: The range of heart rate that is ideal for achieving cardiovascular benefits during exercise (American College of Sports Medicine [ACSM], 2020).

● Calculation: Typically, it’s 50-85% of your maximum heart rate, depending on your fitness level and exercise goals (ACSM, 2020).

● Significance: Exercising within this range ensures that you’re working out efficiently and safely (ACSM, 2020).

Recovery Heart Rate:

Definition: The rate at which your heart rate returns to normal after exercise (Mayo Clinic, 2023).

● Measurement: It’s often measured a minute or two after you stop exercising (Mayo Clinic, 2023).

● Significance: A quicker recovery time can indicate better cardiovascular fitness and heart health (AHA, 2021)

Bradycardia:

● Definition: An unusually slow heart rate, generally below 60 beats per minute (American Heart Association [AHA], 2021).

● Significance: It can be normal in well-trained athletes but may also indicate underlying health issues if it occurs in non-athletes (AHA, 2021).

Tachycardia:

Definition: An unusually fast heart rate, typically above 100 beats per minute when at rest (NIH, 2022).

● Significance: Tachycardia can be a normal response to exercise or stress, but it might also signal heart conditions if it occurs frequently or without obvious triggers (NIH, 2022).

principle of overload

states that to improve physical fitness, the body must be subjected to more stress or load than it is accustomed to

principle of specificity

refers to the idea that training should be relevant and appropriate to the specific goals and demands of the activity or sport for which an individual is training

Progression

is the gradual increase of exercise intensity over time, which is essential for continued improvement. As the body adapts to an exercise regimen, the workload must be increased to maintain the stimulus that drives physical adaptations.

This could involve increasing weights, adding more repetitions, or extending the duration of exercise sessions. Proper progression helps to avoid plateaus in fitness gains and reduces the risk of injury

principle of reversibility

highlights the fact that fitness gains are not permanent and can be lost when exercise is reduced or stopped. This principle is often summarized by the phrase "use it or lose it." When training ceases, the physiological adaptations made during the exercise will gradually diminish, leading to a decrease in fitness levels. This decline can happen relatively quickly, depending on the duration of inactivity and the initial level of fitness

Adaptation

n refers to the body's ability to adjust to the stresses of exercise over time. When the body is regularly exposed to a certain level of physical activity, it becomes more efficient at performing that activity. This can result in increased muscle strength, improved cardiovascular function, and enhanced endurance. Adaptation is the reason why a specific exercise routine may become easier over time, necessitating changes to maintain the challenge

principle of individual differences

acknowledges that each person responds differently to exercise based on various factors such as genetics, age, fitness level, and health status. This principle emphasizes the importance of tailoring exercise programs to meet the specific needs and abilities of each individual. What works for one person may not work for another, so it is crucial to consider individual characteristics when designing a fitness plan

Cardiorespiratory Endurance

How well your heart, lungs, and blood vessels supply oxygen to your body during long periods of activity.

○ Example: Running, swimming, cycling for several minutes without tiring quickly.

○ Why it matters: Improves stamina, heart health, and energy.

Muscular Strength

What it is: The maximum amount of force your muscles can produce in a single effort.

○ Example: Lifting heavy weights, pushing a heavy object.

○ Why it matters: Helps with heavy tasks, protects joints, and supports posture.

Muscular Endurance

○ What it is: The ability of a muscle to keep working without getting tired.

○ Example: Doing many push-ups or sit-ups in a row.

○ Why it matters: Helps in daily activities and sports without tiring quickly.

Flexibility

○ What it is: The ability of joints to move through their full range of motion.

○ Example: Stretching to touch your toes, doing splits.

○ Why it matters: Reduces injury risk, improves posture, and makes movement easier

Body Composition

○ What it is: The proportion of fat, muscle, bone, and water in your body.

○ Example: A person with healthy body fat percentage and good muscle mass.

○ Why it matters: Affects overall health, appearance, and performance.

Agility

○ What it is: The ability to change direction quickly and accurately.

○ Example: Dodging an opponent in basketball.

○ Why it matters: Improves performance in sports requiring quick movements.

Balance

○ What it is: The ability to maintain body position whether moving or still.

○ Example: Standing on one foot, gymnastics beam routines.

○ Why it matters: Helps prevent falls and improves coordination.

Coordination

○ What it is: The ability to use body parts together smoothly and efficiently.

○ Example: Dribbling a basketball while running.

○ Why it matters: Improves control in sports and everyday activities

Power

○ What it is: The ability to use strength quickly (strength × speed).

○ Example: Jumping high, throwing a shot put.

○ Why it matters: Increases explosive performance in sports.

Reaction Time

○ What it is: How quickly you respond to a stimulus.

○ Example: Starting to run at the sound of a whistle.

○ Why it matters: Critical in sports, driving, and safety

Speed

○ What it is: The ability to move from one point to another in the shortest possible time.

○ Example: Sprinting in track events.

○ Why it matters: Essential for competitive sports and quick movements.

Breathing exercises

emphasize diaphragmatic breathing, which involves using the diaphragm to take deep, controlled breaths. This type of breathing promotes relaxation, reduces stress, and enhances oxygen delivery to muscles. It also plays a crucial role in core stability, as the diaphragm works in conjunction with the abdominal muscles to create intra-abdominal pressure, which supports the spine and pelvis.

Bracing exercises

on the other hand, teach you how to engage your core muscles effectively by creating tension in the abdomen, as if preparing for impact. This bracing action stabilizes the spine and pelvis, providing a strong foundation for movement. It’s particularly important during heavy lifting, athletic activities, and even daily tasks, as it helps prevent injuries by maintaining proper alignment and reducing the load on the lower back.

The Dead Bug exercise series

is a foundational core stability routine for men and women that effectively engages and strengthens the deep abdominal muscles, particularly the transverse abdominis, while minimizing strain on the lower back. Originating from rehabilitation practices, it is a versatile exercise suitable for all fitness levels, from beginners to advanced athletes.

Dead bug exercise

is designed to enhance core stabilization by requiring precise coordination of the spine and pelvis. It engages both deep stabilizing and superficial core muscles to prevent excessive arching of the lower back as limbs move away from the body

Bird Dog

are fundamental movements in movement competency training, designed to enhance core stability, balance, and coordination. This exercise involves kneeling on all fours (quadruped position), with the hands directly under the shoulders and the knees under the hips. From this position, one arm and the opposite leg are simultaneously extended outward, creating a straight line from the fingertips to the toes. The torso remains stable and neutral throughout the movement, resisting any rotation or lateral shifting.

Bird dog

exercises develop core strength, improve postural alignment, and enhance neuromuscular control, making them ideal for movement competency and injury prevention. Variations in tempo, range of motion, or adding resistance can further challenge balance and motor control. They are commonly used in physical education, rehabilitation, and athletic training programs.

Lumbopelvic exercises

are crucial for enhancing core stability and promoting efficient functional movement. The lumbopelvic region, which encompasses the lower back, pelvis, and surrounding muscles, serves as a foundational support system for the entire body. Strengthening this area leads to better posture, improved balance, and greater control during dynamic activities. By targeting muscles such as the transversus abdominis, multifidus, and pelvic floor

By targeting muscles such as the transversus abdominis, multifidus, and pelvic floor, lumbopelvic exercises contribute to the stabilization of the spine, reducing the risk of injury during activities that involve lifting, twisting, or bending. This stability enhances overall movement patterns and improves athletic performance (

Lumbopelvic exercises

s help in correcting muscular imbalances and dysfunctional movement patterns, which are common causes of lower back pain. Proper activation and coordination of the lumbopelvic muscles play a key role in distributing load effectively across the body, ensuring that no single muscle group is overburdened. This is especially important for individuals who engage in repetitive motions or high-impact activities, as a stable core can absorb shocks and reduce the strain on joints and muscles (McGill, 2016). Thus, incorporating lumbopelvic exercises into a fitness routine is essential for maintaining functional movement and preventing injury.

focus on optimizing the coordination between the lumbar spine, pelvis, and surrounding musculature to promote core stability and functional movement. These exercises primarily engage the deep core muscles, such as the transversus abdominis, multifidus, and pelvic floor, which work together to stabilize the spine and pelvis. By maintaining a neutral spine during movement, lumbopelvic exercises ensure the proper distribution of forces across the body, reducing strain on the lower back and enhancing load-bearing capacity

biomechanics of scapulothoracic exercises

focus on optimizing the movement and stability of the scapula (shoulder blade) in relation to the thoracic spine and ribcage. These exercises target key muscles, including the trapezius, serratus anterior, and rhomboids, which are responsible for controlling the scapula's elevation, depression, protraction, retraction, and rotation. Proper scapular movement is crucial for maintaining shoulder stability and reducing stress on the glenohumeral joint during arm movements, such as lifting or reaching (Kibler et al., 2013). Scapulothoracic exercises emphasize coordinated, smooth motion of the shoulder blades, which helps prevent dysfunctional patterns, such as scapular winging or dyskinesis. Furthermore, these exercises play a key role in enhancing shoulder mobility while ensuring sufficient stabilization during dynamic activities. By improving the alignment and control of the scapula, scapulothoracic exercises contribute to better force distribution across the shoulder complex, reducing the risk of overuse injuries and promoting efficient movement patterns (McClure et al., 2006). This is especially important for athletes and individuals performing repetitive overhead motions, as well as for maintaining postural integrity during everyday activities.

Plank exercises

are an essential part of movement competency training, designed to enhance core strength, stability, and body control. These exercises involve maintaining a static position, where the body forms a straight line from head to heels, primarily engaging the core muscles but also recruiting the shoulders, arms, and glutes.

Planks

help develop foundational strength by improving trunk stabilization, which is critical for functional movement patterns in daily activities and sports. Regular plank training can lead to better posture, reduced risk of injury, and improved balance and coordination. Variations like side planks, forearm planks, and dynamic planks (e.g., plank with arm or leg lift) can increase the intensity and challenge different muscle groups, promoting overall movement efficiency and control. These exercises are key for developing body awareness, functional strength, and endurance, making them ideal for a well-rounded movement competency training regimen

squat series

is an essential movement competency training exercise that develops strength, mobility, and coordination through two key phases. In the first phase, the body transitions from a prone lying position to a deep squat by first pushing up into a plank, then stepping the feet towards the hands to achieve a deep squat with the hips low and chest up. The second phase involves standing up from the deep squat, activating the legs and core, before reversing the motion by squatting back down and stepping the feet back to return to the prone lying position. This drill enhances functional movement patterns, improves lower body strength, and promotes core stability

biomechanics of squat series

encompassing the plank and chair squat components, is a comprehensive full-body exercise targeting various muscle groups. In the plank phase, core muscles, including the abdominals and back extensors, are engaged to maintain a rigid, straight body position, with the glutes helping to stabilize the hips (Jones & Brown, 2022). Transitioning into the chair squat activates the leg muscles, particularly the quadriceps and glutes, as the hips and knees flex to lower the body, while the ankles dorsiflex to keep the heels grounded (Smith & Lee, 2021). Maintaining a straight back and lifted chest during the squat engages the back extensors, and extending the arms overhead involves the shoulder and upper back muscles for added stability and balance (Jones & Brown, 2022). This exercise serves as a low-impact alternative to traditional burpees, making it suitable for those avoiding high-impact movements (Smith & Lee, 2021). Overall, the squat series is effective in strengthening multiple muscle groups, enhancing posture and stability, and alleviating lower back pain (Jones & Brown, 2022)