PathFit 1

REVIEWER FOR PATHFIT 1

WHAT IS PHYSICAL EDUCATION?

Physical Education is an educational process that uses physical activities, movement, exercise, and sports to develop a person’s holistic growth. It helps students

develop:

  • Physical fitness and motor

  • Healthy Lifestyle habits

  • Cooperation and teamwork

  • Self-discipline and confidence

  • Knowledge about health and wellness

  • Positive attitudes toward physical activity


OBJECTIVES OF PHYSICAL EDUCATION

The major objectives of Physical Education include:


Physical Development

  • Improve strength, endurance, flexibility, build muscle, good posture, and physical abilities.

  • Develop fundamental and sport-specific motor skills.


Mental Development

  • Improve knowledge and understanding of health, exercise, movement, and sports.

  • Develop decision-making and problem-solving skills.


Social Development

  • Teach cooperation, teamwork, communication, respect and sportsmanship.

  • Encourage positive interaction with others.


Emotional Development

  • Build self-confidence and self-esteem.

  • Help manage stress, anxiety, and emotions through physical activity.


Examples of Activities that are promoted by Physical Education

Domain Examples

  • Physical Development: Running, dancing, swimming, sports, exercise

  • Social Development: Team sports, group activities, cooperative games.

  • Mental Development: Learning rules, strategy, problem-solving

  • Emotional Development: Exercise for stress relief, achievement of fitness goals.


WHAT IS PHYSICAL FITNESS?

Physical fitness is the ability of a person to perform daily activities effectively and efficiently without excessive fatigue and with enough energy for leisure and unexpected situations.


5 Health-Related Fitness

1. Cardiorespiratory Endurance

  • The ability of the heart, lungs, and circulatory system to supply oxygen to working muscles during prolonged physical activity.

  • Examples: Running, Jogging, Swimming, Cycling, Aerobic dancing

2. Muscular Strength

  • The ability of a muscle or muscle group to exert maximum force against resistance.

  • Examples: Lifting weights, Push-ups, Squats, One-repetition maximum exercises


3. Muscular Endurance

  • The ability of a muscle or muscle group to perform repeated contractions or maintain a contraction for an extended period.

  • Examples: Sit-ups, Planks, Repeated push-ups, Long-distance cycling


STRENGTH VS MUSCULAR ENDURANCE

  • Muscular Strength: Maximum force

  • Muscular Endurance: Repeated or sustained force

  • Example:

  • Lifting a very heavy weight once → Muscular Strength

  • Doing many push-ups → Muscular Endurance


4. Flexibility

  • The ability of a joint or group of joints to move through a full range of motion.

  • Examples: Stretching, Yoga, Gymnastics, Dance movements.


5. Body Composition

  • The proportion of fat mass and lean body mass in the body.

  • Lean body mass includes: Muscles, Bones, Organs, Water, Other non-fat tissues


BMI “ Body Mass Index”

  • estimate your body fat

  • Equation = kg /𝑚

  • Example: 60 kg /(1. 71)2

  • = 60kg / 3.42

  • = 17.5 → underweight


BMI Weight Categories:

  • Underweight - below 18.5

  • Healthy weight - 18.5 to 24.9

  • Overweight - 25.0 to 29.9

  • Obese - 30.0 and above

- a simple numerical measurement that uses height and weight

PHYSICAL ACTIVITY ACROSS DOMAINS

Physical activity can happen in many different contexts. It is not limited to organized sports and exercises.

1. Sports

a. Physical activity performed through organized or recreational sports.

Examples: Basketball, Volleyball, Badminton, Swimming, Football

Benefits:

  • Improves fitness

  • Develops motor skills

  • Encourages teamwork

  • Builds discipline and sportsmanship.

2. Recreation

  • Activities performed primarily for enjoyment, relaxation, and leisure.

Examples: Dancing, Hiking, Cycling, Recreational, Swimming, Playing outdoor games.

Benefits:

  • Reduces stress

  • Provides enjoyment

  • Promotes social interaction

  • Supports physical and mental health

3. Daily Living

a. Physical activities naturally performed as part of everyday responsibilities.

Examples: Walking to school, Cleaning the house, Carrying groceries, Gardening, Doing household chores.

Benefits:

  • Increases daily energy expenditure

  • Keeps the body active

  • Improves functional fitness

  • Supports independence.


MOVEMENT SKILLS - are basic patterns of movement that allow people to perform physical activities, sports, exercise, dance, and everyday tasks.

The three major categories are:

1. Locomotor - involve moving the body from one place to another.

2. Non-locomotor - are movements performed without moving the body from one location to

another.

3. Manipulative - involve controlling, handling, or moving an object.


ANATOMICAL PLANES - are imaginary flat surfaces that divide the body and help describe

directions and movements.


The three major anatomical planes are:

1. Sagittal Plane - divides the body into left and right sections. Movements in the sagittal plane generally involve: FORWARD BACKWARD


2. Frontal Plane - divides the body into front and back sections. Movements in the frontal plane generally involve: SIDE SIDE


3. Transverse Plane - divides the body into upper and lower sections. Movements in the transverse plane generally involve: ROTATION


BASICS OF SAFE EXERCISE AND WARM-UP/COOL-DOWN

1. Exercise Safety

Exercise should be performed safely to reduce the risk of:

Injury

Muscle strains

Sprains

Overexertion

Dehydration

Heat-related problems

Basic Safety Practices

Before exercising:

  • Wear appropriate clothing and footwear.

  • Check the exercise area for hazards

  • Drink enough water.

  • Know your physical limitations.

  • Perform an appropriate warm-up

During exercise:

  • Use proper technique.

  • Maintain appropriate intensity.

  • Stay hydrated

  • Listen to your body.

  • Stop if you experience unusual pain, dizziness, or difficulty breathing.

After exercise:

  • Perform a cool-down.

  • Replace fluids.

  • Allow the body to recover.

  • Stretch appropriately.

WARM-UP

  • A warm-up is a series of light-to-moderate activities performed before more intense exercise.

Purpose of Warm-up

A warm-up helps:

  • Gradually increase heart rate

  • Increase blood circulation

  • Prepare muscles for activity

  • Increase body temperature

  • Prepare joints for movement

  • Improve movement readiness

  • Reduce the risk of injury


Examples

  • Light jogging

  • Walking

  • Arm Circles

  • Dynamic Stretches

  • Leg swings

  • Light movement drills


2 TYPES OF STRETCHING

Static Stretching

  • Involves holding a still position to lengthen a muscle.

Examples: Butterfly stretch, Seated hamstring stretch, Cross-body shoulder stretch


Dynamic Stretching

  • Involves controlled movement through a range of motion.

Examples: Leg swings, Arm Circles, Walking lunges, High Knees

  • Dynamic movements are commonly appropriate during a warm-up. Because they prepare the body for movement.


COOL-DOWN

A cool-down is a gradual reduction of exercise intensity after physical activity

Purpose of Cool-down:

  • Gradually lower heart rate

  • Allow the body to transition toward its resting state

  • Promote recovery

  • Reduce sudden changes in circulation

  • Relax the body after exercise

FITT Principle

- is a framework used to design and organize an exercise program.

F- Frequency - refers to how often you exercise.

Usually measured in:

  • Days per week

  • Sessions per week


Examples:

  • Jogging 3 days per week → Frequency = 3 days/week


I- Intensity - refers to how hard you exercise.

Examples: Light intensity, Moderate intensity, High intensity

Intensity can be monitored using:

  • Heart rate

  • Breathing difficulty


T- Time - refers to how long you exercise

Usually measured in:

  • Minutes

  • Duration of a workout

Example:

  • Cycling for 30 minutes → Time = 30 minutes


T- Type - refers to what kind of exercise you perform.

Examples:

Running → Cardiorespiratory

Weightlifting → Strength

Stretching → Flexibility

Swimming → Cardiorespiratory/endurance

Example:

Ana exercises by jogging 4 days a week for 30 minutes at a moderate intensity.


FITT ANSWER

FREQUENCY 4 DAYS / WEEK

INTENSITY MODERATE

TIME 30 MINUTES

TYPE JOGGING/AEROBIC EXERCISE


HIIT “High Intensity Interval Training”

- It is a form of exercise that alternates between short periods of high-intensity exercise and periods of recovery or lower-intensity activity.


Basic Structure

High intensity → Recovery → High Intensity → Recovery

Example:

30 seconds sprinting → 30 seconds walking → Repeat

Characteristic of HIIT

Uses short bursts of intense exercise

Alternates work and recovery periods

Can be performed with little or no equipment

Can improve cardiovascular fitness

Usually takes less time than many traditional workouts


HIIT does NOT mean exercising at maximum intensity continuously.

The key idea is the intervals:

Hight intensity + Recovery + Repeat