PATHFIT 1: Movement Competency Training – Comprehensive Study Notes

About the Professor & Institutional Context

• Course handled by Lyndon M. Catapang, Assistant Professor 4, National University (NU) Lipa Campus.
• NU branding slogan: “Education that works.”
• NU is a private institution recognized internationally for education and research; committed to nation building.

NU Vision, Mission & Core Values

• Vision – NU as a dynamic private institution, internationally recognized in education/research, committed to nation building.
• Mission – Provide relevant, innovative, accessible quality education & development programs, grounded in “Dynamic Filipinism.”
• Core Values (I-C-I-R-P)

• Integrity – honesty, fairness, justice; “do right at all times.”

• Compassion – empathy, caring regardless of situation.

• Innovation – introduce creative change aimed at continuous improvement.

• Resilience – strength of character, ability to “roll with the punches.”

• Patriotism – devoted love for country at the center of NU community.

Course Description (PATHFIT 1: Movement Competency Training)

• Introduces fundamental movement patterns (non-locomotor & locomotor) integrated with core training for functional fitness.
• Focus on exercise-form correction, regression & progression, to enhance fitness & adapt movement competencies to independent activity.
• Includes fitness concepts, exercise & healthy-eating principles.
• Periodic evaluations of fitness, physical-activity levels, and eating patterns to monitor progress toward personal goals.

Course Outcomes

1. Demonstrate understanding of fitness/health concepts leading to proficiency in fundamental movement patterns.

2. Perform locomotor & non-locomotor movements confidently.

3. Monitor personal fitness & dietary goal achievement.

4. Create & follow a regular fitness program.

5. Influence others toward a healthy, safe lifestyle through collaboration & self-reflection.

Time Allotment

• $2\text{ h }40\text{ min}$ lecture per week (1 trimester).

Course Requirements

• Quizzes
• Performance-based tasks (individual, pair, group)
• Major exams – written & practical
• Fitness Journal

General Course Policies (Highlights)

• Attendance: minimum 80 % (combined synchronous-remote & F2F) to earn credit.
• Academic honesty violations (cheating, excessive absences) ⇒ automatic grade $0.0$.
• Complete uniform mandatory for attendance & exams.
• Special exams only for excused absences (guardian/dean letter or medical cert.).
• Cell phones on silent; no use during class; OFF during exams.
• Ethical use of AI tools permitted if learning integrity maintained.
• Submit deliverables within the given timeline; faculty may grant leeway for access issues.
• Students may review grades with instructor at term end; clarifications directed to instructor.
• No special individual activities for grade enhancement.
• If instructor absent: wait 15 min (1-h class) or 20 min (1.5-h), class president contacts program chair.

Grading System

• Performance Tasks – 30 %
• Output / Practical Exam / Fitness Journal – 20 %
• Attendance – 10 %
• Major Examination – 40 %
• TOTAL – 100 %
• Grade Equivalents:

• $96{-}100\% \Rightarrow 4.0$

• $90{-}95\% \Rightarrow 3.5$

• $84{-}89\% \Rightarrow 3.0$

• $78{-}83\% \Rightarrow 2.5$

• $72{-}77\% \Rightarrow 2.0$

• $66{-}71\% \Rightarrow 1.5$

• $60{-}65\% \Rightarrow 1.0$

• $59\% \text{ and below} \Rightarrow R$ (Retake/Fail)

Topic 1 – Movement Competency

• Goal: develop competence enabling participation in physical activity via movement skills + application of movement concepts/strategies.
• Fundamental movement skill mastery ⇒ foundation for Physical Ed mastery.

Physical Activity: Definition & Importance

• WHO: any skeletal-muscle movement requiring energy expenditure (leisure, transport, work).
• Proven to prevent/manage NCDs: heart disease, stroke, diabetes, cancers; reduces hypertension, maintains weight, enhances mental health & QoL.

WHO Guidelines – How Much Activity?

• Adults/Older Adults: $150{-}300 \text{ min}$ moderate OR $75{-}150 \text{ min}$ vigorous per week (or combo).
• Children: ≥$60$ min /day moderate-to-vigorous.
• Older adults with poor mobility: balance training ≥3 days/wk.
• Everyone: muscle-strengthening ≥2 days/wk involving major muscle groups.
• Principle: “Something is better than nothing – start small, increase gradually.”

Physical Fitness & Exercise

• Physical Fitness: ability to do daily tasks with vigor, no undue fatigue, with energy for leisure & emergencies.
• Exercise: planned, structured, repetitive movement to improve/maintain fitness components.

Factors Affecting Performance

1. Technical & tactical knowledge/skill application.

2. Mental & physical energy: attitude, confidence, pressure management.

3. Support systems & emotional backing.

4. Context/surroundings (environment, resources).

Topic 2 – Health- & Skill-Related Fitness Components

Skill-Related

• Balance – maintain upright posture.
• Speed – cover distance quickly.
• Reaction Time – time to respond to stimulus.
• Coordination – integrate senses + body parts smoothly.
• Agility – change body position/control rapidly.
• Power (also overlaps health-related) – use strength quickly.

Health-Related

• Cardiorespiratory Endurance – sustain whole-body activity.
• Muscular Endurance – repeated muscle use without fatigue.
• Muscular Strength – maximal force production.
• Flexibility – move joints through full ROM safely.
• Body Composition – relative amounts of body tissues.
• Power – (as above) strength × speed.

Topic 3 – Macronutrients & Micronutrients

• Food quality directly influences inflammation, oxidative stress, energy, disease risk.
• Awareness of nutrient types & functions helps sustain balanced lifestyle.

Macronutrients (needed in large amounts)

1. Carbohydrates – sugars, starches, fiber; main quick energy source via glucose for muscles/brain.

   • Simple ("bad"): refined sugar/flour, low fiber, high kcal & sat-fat.

   • Complex ("good"): high natural fiber, nutrients; low-mod kcal, no refined sugars.

   • Daily carb intake individualized; prioritize nutrient-dense sources.

2. Proteins – amino-acid chains; form hormones, enzymes, antibodies; build tissues (skin, hair, muscle).

   • Sources: legumes, fish, eggs, nuts, seeds, meat.

3. Fats – energy dense; unsaturated fats regulate metabolism, maintain membranes, transport fat-soluble vitamins (A, D, E, K).

   • Unsaturated sources: extra-virgin olive oil, fatty fish (salmon, mackerel, sardines), nuts, seeds, avocado.

   • Saturated sources: animal fats, butter, coconut oil.

Micronutrients (vitamins & minerals – needed in smaller amounts)

• Body cannot synthesize in sufficient quantities ⇒ must get from diet.

Vitamins – functions

1. Release energy from food.

2. Aid protein synthesis & cell multiplication.

3. Form collagen for wound healing, vessel integrity, bones/teeth.

4. Maintain eyes, skin, lungs, GI tract, nervous system.

5. Build bones, protect vision, facilitate absorption of other vitamins.

6. Disease protection (antioxidant & immunity roles).

Minerals – functions

1. Regulate water balance.

2. Build bones & stabilize protein structures (hair, skin, nails).

3. Facilitate oxygen transport (e.g., iron).

4. Aid taste & smell mechanisms (e.g., zinc).

• Micronutrient-dense foods: leafy greens (spinach, kale), cruciferous (Brussels sprouts), mushrooms, berries, melon, avocado, bell peppers, potatoes, beans, lentils, nuts, seeds, whole grains (oats, quinoa, brown rice), seafood (salmon, tuna), lean meats, poultry.

Topic 4 – Food Pyramid & Filipino Nutrition Tools

Standard Food Pyramid (FNRI-DOST)

• Base: Rice, corn, root crops, bread, noodles – $5{-}8$ servings/day.
• Vegetables – $3$ servings; Fruits – $2{-}3$ servings.
• Protein group (fish, meat, poultry, dried beans, nuts) – $3{-}4$ servings; 1 egg.
• Milk & products – 1 glass.
• Fats/Oils – $6{-}8$ tsp; Sugar/Sweets – $5{-}8$ tsp (sparingly).
• 8 glasses water/day.
• Lifestyle notes: ≥30 min exercise most days; practice personal & environmental hygiene; eat variety & iodized salt/fortified foods.

Pinggang Pinoy (Healthy Food Plate for Filipino Adults)

• Visual ¼ plate Go (rice/bread), ¼ Grow (protein), ½ Glow (fruits/veggies) + water & exercise icons.
• Basic food groups:

• Go – energy (carb staples).

• Glow – vitamins/minerals (veg & fruit).

• Grow – protein for growth/repair.

Topic 5 – Getting to Know Your Body Measurements

Body Mass Index (BMI)

• Imperial: $BMI = 703 \times \dfrac{\text{Weight (lb)}}{\text{Height (in)}^{2}}$
• Metric: $BMI = \dfrac{\text{Weight (kg)}}{\text{Height (m)}^{2}}$

Desirable Body Weight (DBW) – Tannhauser Formula

• Metric: $DBW\,(\text{kg}) = [\text{Height (cm)} - 100] \pm 10\%$
• Imperial (NDAP):

• Male: $112\text{ lb at }5'0'' \pm 4\text{ lb for every inch over/under}$

• Female: $106\text{ lb at }5'0'' \pm 4\text{ lb per inch}$

Total Daily Energy Expenditure (TDEE)

1. Compute Basal Metabolic Rate (BMR):

   • Men: $BMR = 10(\text{wt kg}) + 6.25(\text{ht cm}) - 5(\text{age yr}) + 5$

   • Women: $BMR = 10(\text{wt kg}) + 6.25(\text{ht cm}) - 5(\text{age yr}) - 161$

2. Multiply by Activity Factor:

   • Sedentary (desk job, no exercise): $BMR \times 1.2$

   • Slightly Active (exercise 1-3 ×/wk): $BMR \times 1.375$

   • Moderately Active (3-5 ×/wk): $BMR \times 1.55$

   • Very Active (6-7 ×/wk): $BMR \times 1.725$

   • Extremely Active (physical job, daily training): $BMR \times 1.9$

Topic 6 – Principles of Training & F.I.T.T.

• Training principles explain physiological responses & guide safe, effective program design.

1. Individuality – programs must be personalized; people respond differently.

2. Specificity – train the exact energy systems & muscles to improve them.

3. Overload – stress body beyond normal level for adaptation.

4. Progression – gradually increase load over time.

5. Regression – (noted as same wording) recognize load may need reduction due to detraining, injury, fatigue.

6. Variation – change stimuli to maintain interest & progress.

7. Recovery – scheduled rest allows adaptation.

8. Reversibility – “use it or lose it”; gains fade when training stops.

F.I.T.T. Principle

• Frequency – sessions per week ($3{-}5$ typical).
• Intensity – effort level (heart-rate, %1RM, RPE, etc.).
• Time – duration of each session.
• Type – modality of exercise (run, swim, weights, etc.).

Topic 7 – Types & Methods of Training

• Continuous Training – steady-state effort maintaining desired HR.
• Circuit Training – sequential stations targeting varied fitness components.
• Interval Training – work bouts interspersed with planned rest.
• Plyometrics – explosive, high-intensity, short-burst movements.
• Flexibility Training – exercises improving ROM around joints.
• Weight/Resistance Training – use weights or resistance for strength/hypertrophy.
• Tabata Training – HIIT: 8 rounds of 20 s intense work + 10 s rest (4 min total).
• Fartlek (“speed play”) – continuous training with variable speed/terrain.

Ethical & Practical Notes

• Copyright: Material protected; reproduction/distribution requires permission.
• AI-tool use allowed if ethical, complements genuine learning, & preserves academic integrity.