PATHFIT REVIEWER(1st year)
PHYSICAL FITNESS
refers ty the abil of your body ares o warrogether
daily living.
A fit person is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities.
EITNESS BENEFITS
1. Increased Energy Levels
Regular exercise can lead to higher energy levels throughout the day, making everyday tasks feel easier and more manageable.
2. Improved Mood
Physical activity stimulates the release of endorphins, which can help boost your mood and reduce stress and anxiety.
3. Better Sleep
A consistent exercise routine often leads to improved sleep quality, helping you fall asleep faster and enjoy deeper rest
4. Stronger Immune System
A fit person often has a more robust immune system, which can help fend off illnesses and infections more effectively.
5. Social Benefits
Engaging in group exercises or sports can lead to social connections and a sense of community, enhancing your social life and support network.
COMMON TERMS IN PHYSICAL FITNESS
ACTIVITY COUNT - Total number of activities done over a period of time
AEROBIC EXERCISE - A physical activity that uses your body's large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Examples of aerobic exercises include walking, cycling and swimming.
COOLDOWN - Physical activity sessions should end by gradually slowing down a way for your body to ease tension by gradually slowing down transition into less vigorous activities allowing your body to relax gradually.
HEART RATE - The amount of times your heart beats in a period of time — usually a minute adult is 60 to 100 beats per minute after resting for at least 10 minutes.
PERSPIRATION - A salty, watery fluid secreted by the sweat glands of the skin, especially when very warm as a result of strenuous exertion; sweat.
BURNING - Refers to the feeling of when muscles experience an accumulation of metabolic waste, which creates fatigue
CARDIO • Short for cardiorespiratory or cardiovascular exercise. This refers to exercise that elevates the heart rate to pump oxygen and nutrient-carrying blood to the working muscles
Physical Fitness is made up of 11 parts - 5 of them health related and 6 skill related.
HEALTH RELATED FITNESS
• CARDIOVASCULAR ENDURANCE
A form of activity that makes a person engaged in physical activity for a long period of time.
• MUSCULAR STRENGTH
time by a muscle group.
• MUSCULAR ENDURANCE
The ability to use your muscles many times without tiring.
• FLEXIBILITY
The ability to use your joints fully through a wide range of motion without injury.
• BODY COMPOSITION
The different types of tissues that make up your body, including fat, bone, muscle and organ.
SKILL RELATED EITNESS
• AGILITY
The ability to change the position of your body quickly and control your body's movements.
BALANCE
The ability to keep an upright posture while standing still or moving.
• COORDINATION
The ability to use your senses together with your body parts or to use two or more body parts together:
• POWER
The ability to combine strength and speed to perform explosive movements.
• REACTION TIME
The amount of time it takes you to move once you recognize the need to act.
• SPEED
The ability to perform a movement or cover a distance in a short time.
PHYSICAL ACTIVITY PYRAMID
The physta attir yand of plaste the tip ortance or
daily routine.
1. Everyday Activities
• Everyday
2. Aerobic & Recreational Activities
• 2-3 times a week
This level recommends engaging in activities that raise your heart rate and breathing rate but still allow you to hold a conversation. Aim for at least 150 minutes of this type of activity per week.
3. Strength & Balance Activities
• 5-6 times a week
These exercises are more intense and make talking difficult. It's suggested to get at least 75 minutes of vigorous activity each week. Activities like running, fast cycling, or high-intensity interval training (HIIT) fall into this category.
4. Inactive Activities
• Limited
These are activities that involve little to no physical movement, such as sitting, spending time watching TV or at the computer
AEROBIC AND ANAEROBIC EXERCISES
are two fundamental types of physical activity, each with distinct benefits and purposes. Here's a detailed overview of each:
Aerobic Exercises
Aerobic exercise involves activities that increase your heart rate and breathing for an extended period, typically over 20 minutes. It relies on the body's ability to supply oxygen to working muscles efficiently.
Characteristics:
Sustained Effort: Performed at a moderate intensity
that can be sustained for longer periods.
* Oxygen Use: Uses oxygen to fuel energy production in the muscles.
Continuous Activity: Usually involves continuous,
rhythmic movements.
Benefits:
* Cardiovascular Health: Improves heart and lung function, reducing the risk of heart disease, hypertension, and stroke.
managing body weight.
Mental Health: Reduces stress, anxiety, and symptoms of depression.
* Improved Circulation: Enhances blood flow and efficiency of the circulatory system.
Examples:
Walking: Brisk, steady walking for an extended
period.
* Swimming: Engaging in continuous swimming laps.
* Dancing: Participating in dance classes or aerobic dance routines.
Anaerobic Exercises
involves short bursts of high-intensity activity where the body's demand for oxygen exceeds the supply. This type of exercise relies on energy sources stored in the muscles.
Characteristics:
High Intensity: Performed at high intensity for short periods.
minutes.
No Sustained Oxygen Use: The body does not rely on oxygen as the primary energy source; instead, it uses stored energy in the form of ATP (adenosine triphosphate) and glycogen.
Benefits:
/ Muscle Strength and Power: Builds muscle strength,
size, and power.
Metabolism: Increases metabolic rate and can lead to greater calorie burn even after exercise.
Bone Density: Helps in increasing bone density and reducing the risk of osteoporosis.
Improved Speed and Agility: Enhances performance in activities requiring short bursts of power and speed.
Anaerobic Capacity: Improves the ability to perform high-intensity activities.
Examples:
Weightlifting: Lifting heavy weights in sets of low
repetitions.
Sprint Training: Short, intense bursts of running or
periods.
Jumping Exercises: Activities like plyometric jumps
or explosive movements.
Sprint Cycling: Short, fast-paced cycling intervals.
LESSON 3: POSTURE PROBLEMS
Posture refers to the way in which the body is held while sitting, standing, or lying down. Good posture means the body is aligned and balanced, while poor posture can lead to discomfort and health issues.
importance: Go a posture support proper leven reduces
Common Posture Problems
Forward Head Posture: Characterized by the head jutting forward, often due to prolonged use of computers or smartphones.
Rounded Shoulders: Occurs when the shoulders slump forward, commonly associated with prolonged sitting and poor ergonomics.
Kyphosis: An excessive curvature of the upper back, often referred to as a hunchback.
Lordosis: An exaggerated curve in the lower back, which can lead to an overly arched lower back.
* Swayback: A posture where the pelvis is tilted forward, causing the abdomen to protrude and the buttocks to stick out.
Flat Back: A reduction in the normal curve of the lower back, leading to a flat appearance of the back when standing.
Causes of Poor Posture
• Sedentary Lifestyle: Long
periods of sitting,
especially with poor ergonomics.
• Muscle Imbalance: Weak or tight muscles affecting alignment.
• Injury or Pain: Previous injuries or chronic pain can lead to compensatory postures.
• Improper Ergonomics: Poor workstation setup or improper seating can contribute to posture problems.
• Poor Habits: Slouching, leaning forward, or improper sleeping positions.
Consequences of Poor Posture
• Musculoskeletal Issues: Back pain, neck pain, and joint discomfort.
• Reduced Mobility: Limited range of motion and stiffness.
• Impaired Breathing: Poor posture can compress the chest and lungs.
• Digestive Problems: Compression of abdominal organs can affect digestion.
• Mental Health Impact: Chronic pain and discomfort can affect mood and stress levels.
Assessment and Diagnosis
• Self-Assessment: Observing your own posture in a mirror or using a smartphone app.
• Professional Evaluation: Consulting with a physical therapist or healthcare provider for a detailed assessment.
Prevention and Improvement Strategies
‹ Ergonomics: Setting up your workstation to promote
good posture.
Exercise: Incorporating strength training, stretching. and posture-specific exercises.
Mindfulness and Awareness: Practicing conscious awareness of your posture throughout daily activities.
Regular Breaks: Taking breaks from prolonged sitting or standing to move and stretch.
Proper Footwear: Wearing supportive shoes to maintain proper alignment.
Exercises and Stretches
Chin Tucks: To counteract forward head posture.
: Chou Tu To squeraes To strenga pupper back
muscles and improve shoulder posture.
Planks and Core Strengthening: To support overall spinal alignment.
Chest Stretching: To relieve tightness and counteract rounded shoulders.
Hip Flexor Stretches: To address lordosis and swayback issues.
BODY TYPES
1. Ectomorph
Characteristics:
Build: Slim, lean, often tall.
Muscle Mass: Naturally lower muscle mass and body fat.
Metabolism: Fast metabolism, making it harder to gain weight.
Exercise
Recommendation: Focus on
resistance training to build muscle mass, with moderate cardio. Aim for heavier weights and lower reps.
2. Mesomorph
Characteristics:
Build:
Muscular,
proportioned, athletic.Muscle Mass: Naturally higher obady a body a balanced level
Exercise
Recommendation: Balanced
workout routine
including resistance
tahing and carlo. ie iensty interval
Exercise
Recommendation: Balanced
workout routine
including resistance
tahing and carlo. ie iensty interval
Endomorph
Characteristics:
Build: Wider waist, higher body fat, and often shorter stature.
Muscle Mass:
Can gain muscle
easily but tends to store more body fat.
Metabolism: Slower metabolism, making it easier to gain weight.
Exercise Recommendation: Focus on cardio to manage body fat, along with resistance training to maintain muscle mass.
Incorporate circuit training keep workouts varied.
MAJOR MUSCLE GROUPS
1. Chest (Pectorals)
Major Muscles:
Pectoralis Major: Large muscle that makes up most of the chest.
0
Pectoralis Minor: Smaller muscle underneath the pectoralis major
Functions: Movement of the shoulder and arm, including pushing motions
Exercises: Bench press, push-ups, chest flyes
pectoralis major
2. Back
Major Muscles:
Latissimus Dorsi: Broad muscle on the back that help with shoulder movements.
• Rhomboids: Between the shoulder blades, responsible for retracting the shoulder blades
Trapezius: Extends from the neck the middle of the back,
responsible for moving and stabilizing the shoulder blades.
Erector Spinae: Runs along the spine, responsible for extending the back.
• Exercises: Pull-ups, rows, deadlifts
3. Shoulders (Deltoids)
• Major Muscles:
• Anterior Deltoid: Front part of the shoulder:
Lateral Deltoid: Side part of the shoulder
Posterior Deltoid: Back part of the shoulder
• Functions: Shoulder abduction, flexion, and extension.
• Exercises: Shoulder press, lateral raises, front raises.
DELTOID MUSCLE
4. Arms
Major Muscles:
Biceps Brachil: Front of the upper arm, responsible for elbow flexion.
Triceps Brachil: Back of the upper arm,
responsible for elbow extension.
Brachialis: Underneath the biceps, also involved in elbow flexion.
Exercises: Bicep curls, tricep dips, hammer curls.
Legs
• Major Muscles:
Quadriceps: Front of the thigh, responsible for knee extension.
Hamstrings: Back of the thigh, responsible for knee flexion and hip extension.
• Gluteus Maximus: Largest muscle in the buttocks, responsible for hip extension and outward rotation.
Calves
(Gastrocnemius
and
Soleus):
Lower
leg
muscles
responsible for ankle flexion.
• Exercise: Squats, lunges,
deadlifts, calf
raises.