PATHFIT

Chapter 1 - Fitness concepts and Assessments

Fitness A condition in which an individual has enough energy to avoid fatigue and enjoy life.

Fitness vs. health:

fitness=activity

health=system sa body

Physical Activity or Exercise=helps to improve and reduce the risk of diseases

Physical Fitness is divided into

• 4 health related components

• 6 skill-related components

4 health-related fitness= ability to become and stay physically healthy.

6 skill-related components=enhances one’s performance in athletic or sports event

HEALTH RELATED FITNESS

Focus sa factors nga ga promote ug optimum health and prevent the onset of disease and problems associated with inactivity.

4 COMPONENTS

1. Body composition

2. Cardiorespiratory endurance

3. Flexibility

4. Muscular endurance

Body composition-ratio of your fat mass to free mass

⬆levels of fat mass=negative health 

E.g heart disease, type 2 diabetes

Exercises to do: get your BMI

Cardiorespiratory endurance=”aerobic fitness”

Ability of a body to efficiently and effectively intake oxygen and deliver it to your body’s tissues by way of the heart,lungs, arteries,vessels and veins.

Exercises to do: running,swimming,skating and biking, etc..

Flexibility=ability of joints to move through unrestricted range of motion

Exercises to do: static stretching

Muscular Endurance=ability of a particular muscle group to exert force

Exercises to do: planking

SKILL-RELATED FITNESS

Ability to perform during games, and sports also called performance fitness 

COMPONENTS

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. Speed

Agility= ability to move quickly and to easily change direction

Exercises to do: Ladder drills, cone drills

Balance=state of equilibrium.Ability of the body position to remain upright.

Exercise to do: Standing on one foot, standing yoga poses

Coordination=ability to execute smooth,accurate, controlled motor response

Exercises to do: playing catch, jumping rope

Power= combines speed and strength

Exercise to do: Squat Jumps

Reaction Time= how quickly you can respond to an external stimulus

Exercise to do: playing table tennis

Speed=distance traveled per unit of time

Exercise to do:Hill sprints

Regular Fitness Activity 

Vital for good health.

REMEMBER ME!

Traditional Exercise Phase

• Phase 1: warm up

• Phase 2:conditioning

• Phase 3: cool-down

Evolving Exercise Phases

• Phase 1: warm up

• Phase 2: conditioning

• Phase 3: cool-down

• Phase 4: stretching

Benefits of staying active:

• Reduce your risk of exercise injury

• Build self-confidence

• Develops Motor skills

• Health and Nutrition

• Relieves Stress

⭐Get good advice

⭐Take care and listen to your body

Ma injured jud ka if imong i ignore ang mga gaka feel saimo body.

• See your doctor for a full medical check-up

• Cross-train with other sports(dili lang sa usa lang ka sports ka mag stay)

• Make your exercise program progressive meaning kung beginner paka ayaw pag buot2 ug diritso sa hard level, start from small hangtud makaya saimo body ang intensity sa exercise

• Make sure nga after nimo ug exercise mag pahulay ka at least day for your recovery and preferably two kada week

• Mag pa injured ka kinahanglan na nimo siya i rest kay if imo na siya i work meaning musamot ang pain ana then it will lead to damage saimong soft muscles

• If naa kay pre-existing injuries or prone na sa part saimong body nga injury kay kinahanglan naka mag pa consult saimong doctor

Rehabilitation Exercise= gina gamit ni arun nga dili ra ma stagnant imohang muscles esp. If na injured ka gikan so you may use this para ma prevent

• Also, i make sure nga dili vigorous imong xercise na buhaton after nimo ma injured dapat saks lang

⭐Stop exercising immediately

Kung maka experience naka ani while ga exercise;

💀maka feel naka ug discomfort or pain

💀sakit imong chest, pain in the neck, jaw

💀breathlessness (tendency ani kay mu sakit imong kilid)

💀rapid or irregular imong heartbeat after nimog exercise

💀maka experience nakag joint pain

⭐Take it easy if you are sick or injured

• Adding exercise to the stress or illness puts extra strain on your body’s energy reserves and immune system.

• PAGHULAT DILI MAG PAKA COCOMARTIN until ma fully recovered naka ayha ka mubali siamong regular exercise.

• Pag mag balik ug exercise after nimo ma injured, i take into account sa pila ka days nimo na inactive ka para ma assess nimo unsa rapud ka hard imong i workout para ma condition imo body and mabalik imong routine hinay-hinay

⭐Learn how to avoid repetitive stress injuries

• Physical activities have the potential for creating cumulative damage to muscles and joints.

• Repeated stress=microscopic tears within the muscles as well as inflammation  of tendons and joint surfaces-ma feel ni nimo pag manakit na imong tiil,tuhod,abaga og other joints sa lawas.

• Note: the more severe ang damage and inflammation = chronic pain, inflammation and scarification 

• So mao na dili i abuse ang health hilabi na if gikan ka sa injury arun dili ka mamatay noh!

⭐How to warm-up

• Warm up nimo should be 5-10 minutes gradually para imong muscles and body temperature kay ma prepare!

• Type of activity na imo buhaton is mag include major muscle groups 

• Mag begin dapat sa low intensity pareha anang jogging,tai chi, yoga

• Ayha na dayun mag stretch if ang muscles kay na warmed up na

• Note: mag stretching dayun after nimog do sa exercise or any activity

• Less effective if mag stretch una ayha mag warm up duhhhh

• This also leads to better performance

Suggestions:

Slow jogging-in-place or walking for one to two minutes= gradual increase in the heart rate, blood pressure, circultion, and increases the temperature of the active muscles.

Slow,static stretching

Calisthenics exercise to increase the intensity level be4 the activity or conditioning period.  

⭐Why cool down?

• Syempre para ma reduce ang pamaol(soreness and stiffness)

• In the last 5 minutes saimong workout sis, pag slow down guro noh to mga light jogs na kanang dili heavy!!

• Pag human 5-10 minutes nga stretching para walay pamaol dilimag yawyaw nga sakit kau!

• This is needed para ma balik nato atung energy nga gi release noh

Intensity should gradually go down until their heart rates return to less than 100 beats per minute(BPM) and heavy sweating stops.

⭐Drinking lots of water

• 3.7 liters of water ang need i consume sa men

• 2.7 liters of water ang need i consume sa women

Symptoms sa dehydration:

1. Fatigue=caused by significant drop in sporting performance

2. Cramps

3. Heat stress

4. Heat stroke

• Ayaw pag tuga-tuga ug exercise kung dehyrated ka! Pag drink ug daghan nga tubig baby

• If well hydrated pud ka kinahanglan sab nga good volume imong ihi before ka mag exercise

• Drink at least 500 ml ( 2 cups) an hour before ka mag exercise

• Drink at least 150 ml every 15 minutes during sa pag exercise nimo(dili sab palabi kay mag ihi-hi naka ahhahah)

• During mga break time take advantage jud ana nga mag inom ka ug water

• After dyun sa pag exercise drink utro para ma sure nga na re-hydrated ka sis

74 FUNDAMENTALS OF GYMNASTICS 

Body Positions

Hands on Hip: Hands firmly placed above hips, palms on hip bone, 4 fingers forward, thumbs behind. The wrist must sink a little too good position for ease.

Hands on Waist: Hands are firmly placed at the smallest part of the trunk(waist), same position as on hips.

Hands on Neck: Hands at the lower back of the head, 3rd fingers touching, elbows in line with shoulders.

Hands on Shoulders: Hands on shoulders, fingers straight, elbows in line with shoulders, head erect.

Shoulders Firm: Forearms raised, elbows close to sides, hands on shoulders, elbows as far back as possible.

Hands on Forehead: Palms facing inward, elbows pulled backward and upward.

Hands on Head: Palms facing downward, fingers close together, 3rd fingers touching, elbows in line with shoulders.

Arms Position 

Arms Forward: Raised horizontally, straight line from shoulder to fingertips, palms facing each other.

Arms Sideward: Raised sideways, in line with shoulders, palms turned downward.

Arms Upward: Raised perpendicularly above head, palms facing each other, arms close to ears.

Arms Obliquely Upward: Raised halfway between sideward and upward, palms facing front or in.

Arms Obliquely Downward: Raised halfway between sideward and downward, palms facing front or down.

Arms Bending Upward: Forearms raised upward, elbows bent as much as possible, hands at shoulder level, palms inward.

Arms Bending Forward/Hands on Chest: Upper arms raised horizontally, forearms sharply bent, hands, fingers, wrists, and forearms in one line, palms turned downward.

Arms Bending Half-Forward: Upper arms raised horizontally, forearms bent at right angles, hands, fingers, wrists, and forearms in line with upper arms, palms facing each other.

Arms in “T” Position: Arms at side horizontally, elbows bent at right angles, forearms parallel to body, palms facing backward or in.

Arms in Reverse “T” Position: Arms at side horizontally, elbows bent at right angles, forearms parallel to head, palms forward or in.

Arms Thrusting: Forearms raised in front, elbows flexed, fists closed with knuckles turned down.

Arms Forward Thrust: From thrusting position, arms stretched forward, knuckles turned upward, arms parallel, elbows and wrists extended.

Arms Sideward Thrust: From forward thrust position, arms stretched sideways, knuckles turned upward, elbows and wrists extended.

Arms Upward Thrust: From forward thrust position, arms stretched upward, elbows and wrists extended, knuckles turned outward or in rear.

Legs Position 

Stride Sideward: Foot lifted, moved two-foot length to the side, placed on the floor with the same angle as before, weight equally distributed.

Stride Forward: Foot lifted, moved two-foot length forward, placed on the floor with the same angle as before, weight equally distributed.

Stride Backward: Foot placed backward in the same manner as stride forward.

Jump to Stride Stand Sideward: Spring on both feet, lift the whole body, land with feet apart, distance about one ordinary pace.

Foot Touching Forward: Left foot lifted, toes touching the floor lightly in front, heel raised and turned inward, knees straight.

Foot Touching Sideward: Left (right) foot lifted, toes touching the floor sideward lightly, heel raised and turned inward, knees straight.

Foot Touching Backward: Left (right) foot lifted, toes touching the floor backward lightly, heel raised and turned inward, knees straight.

Heel Raising: Rise high on tiptoes, knees straight, heels together.

Leg Raising: Leg raised in front until at right angle (or a little less) with the body, knees and ankle extended, toes pointed forward.

Knee Raising: Knee raised in front to the level of the hip, hip and knee joints flexed at right angles, trunk erect, ankle of free foot extended, toes pointed downward.

Full-Knees Bending/Deep: Knees flexed until thigh and foreleg touch, knees separate as they bend, heels lifted.

Half-Knees Bending: Knees flexed until a right angle is formed, knees separate as they bend, heels lifted a little.

Full-Knee Rest Position/Deep-Knee Rest: Same as full-knees bending, hands between legs resting lightly on the floor, weight mainly on feet.

Forward Lunge: Left (right) foot placed forward as far as possible, left (right) knee bent, right (left) leg straight, head and trunk erect, both feet flat on the ground.

Charge: Same as lunge position, distance from heel to heel is two feet.

Forward Fall-out: Foot placed forward as in lunge position, trunk inclined forward, straight line from head to heel of rear foot, heels flat on the floor.

Trunk Positions

Forward Bending: Trunk bent horizontally forward, movement in hip joints only, head, shoulders, and trunk in alignment.

Sideward Bending: Trunk bent directly to the side as far as possible, head in alignment with trunk.

Trunk Twisting: Trunk twisted on the vertical axis without twisting the head or hips.

Head positions

Bending Forward: Head falls forward as far as possible, chin drawn down and in.

Bending Sideward: Head falls sideward as far as possible.

Bending Backward: Head moved strongly backward, chin up.

Head Twisting: Head twisted sideward, attempting to bring chin in line with shoulder.

Lying Positions:

Prone/Forward-Lying: Stomach flat on floor, face down, body straight, hands at sides close to body, look straight forward.

Supine/Back-Lying: Back flat on floor, body straight, hands at sides close to body, head, shoulders, back, buttocks, legs, and heels touching the floor.

Prone Leaning Rest/Front Support: From deep-knee-bend-rest position, stretch legs backward, trunk and legs straight, weight on hands and toes, legs together, eyes front.

Back/Supine-Leaning-Rest Position: From supine-lying position, raise trunk, hands supporting weight straight under shoulders, fingertips pointing backward.

Prone Elbow Support: From prone-lying position, body raised, supported on forearms and toes, trunk, legs, and head in a straight line.

Supine-Elbow Support: From supine-lying position, raise trunk upward, elbows, forearms, and hands resting on the floor, forearms and hands pointing forward, weight resting on seats and elbows.

Side-Leaning Rest: From prone-leaning-rest position, turn right (left), supporting body with right (left) hand, elbow straight, other arm at side, legs straight and together.

 Sitting Positions:

Long Sitting: Sit on the floor with legs together out in front, knees stretched, back straight.

Long Sitting Rest: Hands placed on either side, knees slightly bent.

- Crook/Hook Sitting: From a long-sitting position, knees bent and slightly parted, heels together, feet flat on the floor, knees may be clasped.

Cross Sitting: From a long-sitting position, legs crossed in front, knees close to the floor, back straight.

Kneeling: Kneel on both knees, body at right angle to the floor, back erect, knees and heels together, toes under or stretched.

Stride Kneeling: From kneeling position, open knees a little, feet together, toes under or stretched.

Stride Kneeling Sitting: From stride-kneeling position, sit down on the heels, back straight.

Half-Knee Standing/Single-Knee Stand: From kneeling position, place the other foot and knee in front, thigh at right angle to foreleg, sole of foot flat on the floor.

Hook/Crook-Lying: From supine-lying position, flex knees upward, knees and heels together, both feet flat on the floor.

Shoulder-Stand: From supine-lying position, raise legs and hips, elbows on the floor, hands supporting hips, legs vertical.

Forearm Stand: From prone-elbow-support position, raise legs and hips upward.

Four-Base/Dog Stand: From kneeling, lower trunk forward, place hands on the floor, weight equally distributed on knees and hands, trunk and head in alignment.

Reverse-Four Base/Bridge Stand: Reverse position of trunk in four-base, feet and hands bearing weight.

Half-Kneel Stride Standing: Kneel on left (right) knee, right (left) leg stretched sideways.

Folded: From kneeling position, bend trunk forward until head is close to knees.

Stride-Long Sitting: From a long-sitting position, open legs apart to about two or three-foot length at ankles.

Wide/Open-Crook Sitting: From crook-sitting position, open and lower knees outward, soles of feet touching, hands on knees, back straight.

Close-Crook Sitting: From wide-crook-sitting position, close legs until knees and feet are touching, feet flat on the ground, hands grasping front of knees, back straight.

Side Sitting: From a long-sitting position, bend both legs to the right (left) side, weigh mostly on the “sitting bone” or thigh of the left (right) side, and bent legs in the opposite direction of the sitting side.

Hurdle Sitting: From a long-sitting position, bend one leg, knee bent to about 45 degrees, thigh stretched sideward, inner-edge of foot resting on the floor.

Kneel Sitting: From kneeling position, sit down on the back of heels, ankles well stretched, back straight.

Leg Forward-Kneel Sitting: From kneel-sitting position, stretch left (right) leg forward, remain seated on right (left) heel.

Leg Sideways-Kneel Sitting: From kneel-sitting position, stretch left (right) leg sideward, remain seated on right (left) heel.