Activity #_2___

Path-Fit 2
Fitness Training
SY. 2020-2021

Name: Jessa Mae G. Peligro Year level: 1st Year

Course Program: BSMLS Student ID No: 20200143915
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Directions:
• Fill-up the necessary information indicated above in a BOLD format for Identification purposes. •
Open and download the template using Google Document.
• Once downloaded, input your answers on the space provided.

Find the following description of each item in your previous notes/class or you may search on the internet.
Make sure to complete the details of your answer for perfect points!

HEALTH-RELATED COMPONENT

1. Flexibility – Flexibility is described as a health-related component of physical fitness that relates

to the range of motion available at a joint." in the Surgeon General's report on physical activity and
health. That means that there may be a different range of motion (ROM) or a different degree of
versatility for each joint and each group of muscles in your body. It can be very tight in certain
parts of the body, meaning that the muscles feel short and constrained. It also refers to the mobility
of your muscles, which allows for more movement around the joints. Flexibility is often overlooked in
conditioning programs, but it is just as important to fitness as aerobics or strength training. One way to
improve flexibility is to incorporate stretching into your fitness routine. Stretching during and after you
work out, can help ward off stiffness and keep you limber.

Example of activities to improve

your flexibility:
2. Body Composition –   Body composition is the amount of fat and non-fat weight in the body. A
balanced body structure is one that contains a smaller proportion of body fat and a higher
percentage of non-fat mass, including muscles, bones and organs. Knowing your body
composition can help you evaluate your health and fitness. You will also assess your body
composition at the outset of a weight loss or exercise regimen and then review it regularly to track
your improvement. Your body is made up of two kinds of mass, body fat and non-fat mass.

Body fat: it can be found in muscle tissue, under the skin (subcutaneous fat) or around the
organs (visceral fat). Any fat is required for general health. "Essential fat" helps defend
internal organs, retains energy and controls vital hormones in the body. However, you
might also have surplus accumulation of fat and non-essential body fat. Non-fat mass:
contains bone,
fluids, muscles,
lungs, and tissues. It
may also be called
lean tissue.
Non-fat mass
tissues are

metabolically active, which means they burn calories for energy, while body fat does not.
3. Cardiovascular Endurance – Cardiovascular stamina requires maintaining an elevated heart rate
and respiratory rate for a longer period of time. Cardiovascular endurance can be attained by
consistent exercise over long periods of time. Cardiovascular activity increases the body's
capacity to get oxygen from the atmosphere, into the lungs, and into the bloodstream. By the
supply of oxygen to the cells of the body, they can be helped to function to their capacity. In
comparison, aerobic activity makes the heart get bigger and stronger, allowing more blood to be
pumped out of each beat. If more blood is squeezed out with each beat, the heart doesn't have to
beat as quickly or function as hard.

Example of activities to improve cardiovascular endurance:

4. Muscular Strength – Muscular

Strength is related to the ability to
move and lift objects. It is determined
by how much force you can apply and how much weight you can carry over a brief period of time.
Examples of workouts that develop muscle control and strength include resistance training, such
as weightlifting, body weight exercises, and resistance band exercises. Muscular strength
increases physical wellness and promotes athletic fitness. Strong body encourages you to perform
exercises and tasks that need power without feeling exhausted. Physical strength helps you retain
good body weight by consuming calories and improving your body structure, which is the ratio of
fat and muscle. Building strength will also improve mood and energy levels while encouraging
healthy sleep habits. This will improve morale, offer a sense of achievement, and allow you to add
more complicated or strenuous exercises to your fitness routine.

Example of activities to improve your muscular strength:

 5. Muscular Endurance – Muscular endurance is the ability of the muscle or group of muscles to
maintain regular resistance contractions for a longer period of time. It is one of the components of
muscular health, along with muscle strength and capacity. To boost stamina for endurance
exercise activities such as running and cycling, steadily increase the time you spend in action at a
moderate speed. While this can result in muscles that are endurance-oriented, it is generally
referred to as cardiovascular endurance.

Example of exercises to improve your muscle endurance:

SKILL/PERFORMANCE- RELATED
COMPONENT

1. Agility – Agility is the ability to shift

directions, to control the
trajectory and location of one's
body while retaining
momentum. It's critical in all ball
games and battle sports. It needs fast
reflexes, agility, posture, pace and
proper reaction to changing
circumstances. There are various
ways to measure agility, many of which have been adapted for sports, such as volleyball,
basketball and badminton.

2. Balance –Balance is a term used to describe the desire to hold an upright posture. The word
"postural stability" defines equilibrium more precisely as the ability of a person to sustain a center
of gravity within a support base. There are two forms of balance, static and dynamic. Static
equilibrium is characterized as balancing in one position without movement, while dynamic
balance is defined as balancing with movement, such as walking or going forward. There is a
greater chance of slipping and falling injuries (such as fractures and sprains) with age. According
to the United States of America   Centers for Disease Control and Prevention, 1 in 4 Americans
aged 65 and older fell last year. Healthy balance tends to reduce these risks and preserve freedom
from ageing.

3. Power – The capacity to exert full muscle contraction at once in an intense blast of motion.
Power is strength and pace Power is a skill-related aspect of physical fitness. It can be improved
by three general ways: by improving the strength-producing capability of muscles; by reducing the
time it takes to travel over a distance due to faster speed; and by increasing the distance the force
acts on one's body.

4. Speed –Speed is described as the ability to drive the body in one direction as quickly as
possible. Speed is a core component of the concept of physical activity owing to its broad
relevance to many human activities. It is the highest velocity that can be achieved by one or more
of the body. The pace of the sprinter is higher than that of the distance runner, but the distance
runner can maintain his speed for longer. In certain activities, the body as a whole does not move
easily, but a part of the body does. In baseball pitching, for example, the hand and the ball sprint at
high speed, while the body as a whole hardly changes its position.

5. Coordination – It was described as "the ability of people to perform and regulate their motions,
which is imperative to throw a pitch, hit a home run, or even kick a target. There must be
synchronization between the brain, hands and feet in athletics." Coordination in competition does
not work in isolation; it must be seen as an ability that requires good coordination and other high
fitness levels, such as strength and endurance. It is, after all, a dynamic talent that involves a
gentle combination of other physical fitness components. Coordination in sport is vital to the
overall athletic strength.

6. Reaction Time – Reaction time is the last point of reference for the skill-related elements of
physical fitness. This refers to the speed with which an athlete responds to an external stimuli.
Reaction time is closely related to endurance but is a lower portion of physical fitness. Reaction
time contributes to results, as it is also found in different sports contexts. From a tennis player
who has to react to serve his adversary, to a sprinter who reacts to a gun. Reaction time influences
performance, and the better the time you respond, the more you do in such circumstances.

R.I.C.E Principle for Fitness Training (Explain each and their purpose)
Rest- Rest and secure the wounded or the wounded field. Stop, alter, or take a break from any
operation that could worsen your discomfort or pain. The most convincing evidence of rest has been
gained from experiments on the effects of immobilization on muscle recovery. A brief duration of
immobilization is useful, but should be limited to the first few days after the injury. This helps the scar
tissue to bind the damaged muscle stumps to survive contraction-induced forces without breakup. By
minimizing the time of the immobilization to less than one week, the adverse effects of immobility can
be reduced.

Ice-Ice treatment, also known as cryotherapy , slows the metabolism of tissues and allows blood
vessels to constrict. This physiological adjustment slows down and avoids additional swelling-an
important factor for early active workouts after the initial rest time. Ice further limits the distribution of
nocioceptive neural input to the brain, which can alleviate discomfort and muscle spasm. However,
the use of cryotherapy for a longer period of time can be harmful to the recovery process. Loss can be
exacerbated if blood supply is excessively decreased and the risk of skin burns and nerve damage
increases with repeated use of ice. There is insufficient evidence of sufficient dosage for cryotherapy
in acute injury, but systemic reviews indicate that 10-minute ice treatments paired with 10-minute ice-
free cycles are more effective. Bear in mind that there is no optimum dose that is appropriate for all
body locations and, a clinician, one should use professional discretion and understand the particular
specifics of each situation.

Compression-Compression or covering the bruised or sore region with an adhesive bandage (such as
Ace wrap) can help to minimize swelling. Don't wrap it too tightly, so it can cause more swelling below
the infected region. Loose the bandage if it's going to get too close. Signs where the bandage is too
tight include numbness, tingling, intensified pressure, coolness, or swelling of the region below the
bandage. Speak to the doctor if you find you need to use a cover for longer than 48 to 72 hours; there
could be a more severe issue. Elasticated bandage should be used to have comfortable compression
without inducing discomfort or constricting the blood vessels to the point of occlusion. Bandaging
should begin at the distance of the injury and travel proximately, overlapping each previous layer by
one fifth. It can also provide partial protection for the wounded portion of the body from repetitive
activity, but this is not its primary objective.

Elevation-This means that your body's sore portion is elevated above the surface of your heart.
Elevation can avoid swelling by increasing venous return to systemic circulation and decreasing
hydrostatic pressure, thus reducing oedema and promoting the elimination of waste from the injury
site. For example, if you have an ankle sprain, you can put your leg on your pillows while sitting on
your sofa. It's safer to leave the wounded area lifted wherever possible, even though you don't freeze
it. Aim to keep the region at or above the height of your heart to help reduce swelling.