ST. PETER’S COLLEGE OF MISAMIS ORIENTAL, INC.

15 de Septiembre St., Barangay 2, Balingasag, Misamis Oriental

COLLEGE DEPARTMENT S.Y. 2021-2022 1stSemester

(2nd Term)

PATHF 1 – Movement Competency Training

Physical Fitness Exercises

Physical Fitness Exercises, body big bulky they realize beneficial physical fitness
exercises important strength management program strength endurance muscle
wonderful piece equipment, which will help enhance the core workout, as it engages the
core muscles muscle tone combination desire all are very realistic and obtainable
muscles function as shock absorber and serve physical fitness exercises important
balancing agents throughout first exercise equipment market fitness experts body
conditioned muscles help lessen repetitive landing weight-bearing activities jogging
playing basketball balanced muscles reduce the risk injuries that result when a muscle is
weaker than its opposing muscle group physical fitness exercises example, jogging
places stress hamstrings calves exercise equipment is something that we see being
advertised convincing commercials quadriceps, creating a muscle imbalance that often
leads injuries fitness exercises important that runners attempting any rigorous fitness
schedule home with the newly acquired fitness equipment strength-training program
that includes training the quadriceps exercises can help gaining stronger stomach
muscles back muscles hamstrings physical fitness exercises

What is importance of physical fitness?

Regular exercise and physical activity promotes strong muscles and bones. It
improves respiratory, cardiovascular health, and overall health. Staying active can also
help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease,
and reduce your risk for some cancers.
The Components of Physical Fit Agility

Cardio-Vascular Endurance Co-ordination

Flexibility Muscular Endurance

Power Reaction Time

Speed Strength

What are the 2 types of physical fitness?

Physical fitness can be defined in two categories: health related and motor related. The
health related components of physical fitness are of great importance because they
make an individual fit, functional and productive for everyday living.
 What are the 4 types of fitness?

Exercise and physical activity can be classified into four

categories: endurance, strength, flexibility, and balance. Each type of exercise is
different; however, many activities fit into more than one category.

What are the 4 types of physical activity?

The four main types of physical activity are aerobic, muscle-strengthening, bone-
strengthening, and stretching. Aerobic activity is the type that benefits your heart and
lungs the most.

What are the 5 components of physical fitness?

5 Components of Physical Fitness

 Cardiovascular Endurance.
 Muscular Strength.
 Muscular endurance.
 Flexibility.
 Body Composition.

How do you maintain physical fitness?

Keep the following tips in mind:
1. Stay positive and have fun. A good mental attitude is important. ...
2. Take it one step at a time. Small changes can add up to better fitness. ...
3. Get your heart pumping. ...
4. Don't forget to warm up with some easy exercises or mild stretching before you
do any physical activity.

How can I do physical exercise at home?

Ready, set, play!
1. Walking/running games. Going for a walk or a jog is an easy and accessible type
of exercise, but lapping your neigh bour hood can get boring quickly. ...
2. Dance party. ...
3. Build your own workout. ...
4. Frisbee. ...
5. Catch and kick. ...
6. Take the stairs. ...
7. Walking meetings. ...
8. Dance class.
30 fun ways to get 30 minutes of physical activity today

When was the last time you moved out of your comfort zone to get active?
When you were a kid, you moved your body while playing; you didn’t think
about exercising. Swinging from the monkey bars, running around the park and
playing soccer with friends were par for the course of an active childhood.
If as an adult the thought of breaking a sweat breaks your spirit, it might be
time to think about fun ways you can get active, just like you’re a kid again.
It’s recommended that adults do 150-300 minutes of moderate intensity
physical activity a week. Starting with just 30 minutes a day will put you right in
the middle of that range. But no one wants to spend half an hour a day slogging
it out doing something they hate. You’ll get the most out of physical activities
that you enjoy, and you’ll keep coming back for more.
Below is a list of activities that will get your heart pumping and add a bit of fun
into your schedule at the same time.

. Walking/running games
Going for a walk or a jog is an easy and accessible type of exercise, but
lapping your neighbourhood can get boring quickly.
There are heaps of apps you can download that will transform your walk
or run into an adventure. Zombies, Run! puts you in the middle of a
zombie apocalypse, where zombies chase you as run to gather much
needed supplies for your community. Geocaching games,
like Ingress or Pokémon GO, ask you to interact with virtual objects
placed in your real world.

2. Dance party
How long has it been since you had a dance to your favourite music? Let
your hair down, draw the curtains if you’ve got particularly nosy
neighbours, pump some beats, and get moving. It’ll only take about eight
songs for you to get your 30 minutes in, so make sure you choose your
best bangers to get your heart beat up!

3. Build your own workout

If getting to a gym class, or paying for one, is putting you off working
out, don’t worry – you can get the same benefits from a home workout.
Use the ready-made Healthier. Happier. workouts, or build your own
routine of individual exercises.
4. Frisbee
Frisbee is a quick and easy way to get moving with a friend. Count how
many times you can throw the frisbee back and forth without dropping it,
and make it more of a workout by asking them to make you run for it.

Frisbee is a great way to get active. It doesn't matter if you throw a little off-course: the further
you throw the more you have to run!

5. Catch and kick

Anyone with kids will know that sometimes entertaining them takes
priority over looking after your own health. Kill two birds with one stone
and take them to the park to kick a footy or throw a ball back and forth.
Once everyone’s practised their kicking, throwing and catching skills,
take things to the next level by asking them to throw or kick long and
make you run for it.

6. Take the stairs

An oldy but a goody, taking the stairs instead of an escalator or lift is
great for working the major muscle groups in the legs and glutes. It
might not seem like the most fun option for a workout, but you can fit a
surprising amount of activity into every day by taking the stairs
whenever they are an option. And if you get hooked, you can even
become a competitive stair climber.

7. Walking meetings
If your workplace demands a lot of meetings, suggest making one every
day a ‘walking meeting’. Head out of stuffy office rooms and to a nearby
park, or just the footpath, and pound out a few steps while you talk
business. Don’t forget to Slip, Slop, Slap, Seek and Slide when you’re
outside during the day!

8. Dance class
Swing dancing, tap dancing, ballet or salsa – there are so many different
styles of dance that will raise your heart rate and challenge your
coordination. Most dance classes take one-off or term-based sign-ups, so
you can try one style for a few months, and then switch it up.
 Pick a dance style and get moving to the music!

9. Hiking
Getting out and about in the great outdoors is a wonderful way to stretch
your legs and see some of the state’s amazing scenery. Need some
inspiration about where to go? Follow our #weekendactivetip every
Friday for a great spot to get active in Queensland.

10. Rock climbing

Challenge your strength and experience the adrenalin rush of defying
gravity as you scale a rock wall. Find an indoor gym or an instructor that
will show you the ropes on one of Queensland’s outdoor climbs.

11. Water balloon battle

For some people, the best way to get active is to make it a competition.
Gather some friends, fill a basket with pre-filled balloons and try to stay
dry!

12. Take your dog to a doggy meetup

Lots of Queenslanders get their steps in walking the dog each day. If
you’re a dog owner, spice up your routine by taking your dog along to
a dog meetup, where you can meet other likeminded canine-lovers and
go for a walk, run or hike together.

13. Master a jump rope routine

Jumping rope is great aerobic exercise and will get your heart rate up in
no time. Get fancy by learning a jump rope routine – you can find
tutorials online for everything from basic tricks through to complicated
routines.
14. Practise a yoga arm balance
If you’ve been thinking that yoga is all about gentle flows and deep
breaths, think again. Arm balances call on core, arm and shoulder
strength as well as the focus yoga is renowned for fostering. Start
with something easy and spend some time each week developing your
strength.

Yoga arm balances are great for building strength, flexibility and focus.

15. Hula hoop

Hula hooping was a bit of fun as a kid, but as an adult it can be a serious
workout. Grab a hoop and work those abs!

16. Try out that sport you always wanted to do as a kid

How long has it been since you tried something new? While starting a
new sport or heading to a new class might be daunting, changing up your
routine might be just the thing to get you excited about being active.
Make a list of all the activities you thought would be really cool to try as a
child – ice skating, fencing, kendo, ballet, fan dancing – and then pick
one to try.

17. Join a team sport

Playing sport as part of a team can help you get active while making
friends and feeling part of your community. This list of links will lead you
through to sports clubs and fixtures across the state, or you can use
the My Community directory to search for your sport of choice.

18. Make date night active night

Date night (or any time you hang with loved ones or friends) doesn’t
have to be spent sitting in a cinema or binging Netflix. Get active on your
next date by going bowling, playing laser tag or paintball, or sinking balls
at minigolf.

19. Orienteering
Orienteering is a cross country navigation activity done on foot or bike,
that requires competitors to locate and travel to different areas on a map
as fast as possible. While learning navigation skills, orienteering also
provides opportunity for a great outdoor workout that can be done by
people of all ages.
Orienteering Queensland coordinates clubs and events across the state.

Orienteering can help you hone your navigati

on skills
as you tally up some physical activity outside.

20. Deep clean

Did you know that getting your house and yard in tip-top shape can be
good for your body, too? Check out this table by Diabetes New South
Wales, which compares the energy used to do household tasks to
common exercise workouts, pick a job and get moving!

21. Shopping
You might not think of it as a physical activity, but shopping can add a lot
of steps to your day. Next time you need to buy a few things, take the
long way between shops, maybe doing a little window shopping on the
way. Bonus points if you park your car further away from the entrance or
walk to and from the shops.

22. Learn a musical instrument

Depending on the instrument, playing music can be a beneficial form of
physical activity. According to 8700.com.au, playing guitar burns almost
as many kilojoules as weightlifting, while playing the drums or playing in
a marching band use significant amounts of energy.

23. Slide/roll down a hill (and run back up)

Got a spare cardboard box lying around the house? Find a hill and get
sliding! As well as the adrenalin rush of whooshing down the hill, you’ll
burn energy when you run back up to the top. If you’re not into
embracing your kid-at-heart and rolling down the hill yourself, pop your
kids on a blanket, drag them down the hill, and run back up. They’ll have
a ball and you’ll get your heart pumping!

24. Boxercise
Got some pent-up energy to release? Boxercise is a great cardio workout
inspired by the workouts of pro-boxers. Boxercise is a great way to get fit
and strong and even let out your daily frustrations, without having to
actually play the contact sport.
25. Slacklining
Did you ever dream of running away to join the circus? It’s not quite a
high-wire, but slacklining is about as close to tightrope walking as you
can get in your own backyard. Originally created by rock climbers as a
way of getting between peaks, you can rig up a slackline (made of
slightly elastic webbing) between two trees or poles and wobble your
way across. Watch an introductory how-to video here.

If you ever dreamed of running away to join the circus, or crossing a mountain pass, slacklining
could be your new favourite hobby.

26. Trampolining
Jumping on a trampoline can be a great way to relax, have some fun and
do moderately strenuous activity at the same time.
If you don’t have a trampoline in the yard, you can head to a trampoline
centre to have fun on Olympic-sized trampolines, long tumbling runs and
even trampolines that run up the wall.

27. Fair games fun

Egg and spoon races, two-legged races, sack races, wheelbarrow races –
there’s nothing like a silly race to get people competitive! If it’s been
awhile since you balanced an egg while running or tied your leg to
someone else’s, it might be time to hold your own backyard fair.  

28. Active games night  

Games night doesn’t have to mean you’ll be sitting around a board game
all night. Work some active games into your fun, like Twister, charades or
salad bowl, or play an active video or VR game.

30. Bike riding

Bikes are some of thebest active fun you can have outside, and kids know
it. What kid isn’t thrilled with a new set of wheels for their birthday?
If you haven’t ridden a bike since childhood, don’t worry, it’s pretty much
like, well, riding a bike! Start off slow on an easy bike path, and as you
grow your confidence you can graduate to heartrate raising hills or even
off-road trails.
You can find a list of bike paths in Queensland here and trail bike
tracks here.

Note:
Please fill-out the PAR-Q and answer the Pre-test below. Submit
it via Gmail : rosannanulo@gmail.com

Physical Activity Readiness Questionnaire (PAR-Q)

Let us assess if you are ready to participate or engage in any physical activities
by answering honestly the Physical Activity Readiness Questionnaire (PAR-Q).
Please accomplish the form below by putting a check mark for every question.

Name:_____________________________________ Date:_________________
Height:_________m. Weight:___________kg. Age:__________
Physician’s Name:_______________________ Contact Number:_____________

PAR-Q (Physical Activity Readiness Questionnaire)

Yes No
Questions
Has your doctor ever said that you have a
heart condition and that you should only
perform physical activity recommended by a
doctor?
Do you feel pain in your chest when you
perform physical activity?
In the past month, have you had chest pain
when you were not performing any physical
activity?
Do you lose your balance because of dizziness
or do you ever lose consciousness?
Do you have a bone or joint problem that could
be made worse by a change in your physical
activity?
Is your doctor currently prescribing any
medication for your blood pressure or for a
heart condition?
Do you know of any other reason why you
should not engage in physical activity?
have answered “Yes” to one or more of the above questions, consult
your physician before engaging in physical activity. Tell your physician
which questions you answered “Yes” to.
Source: National Academy of Sports Science. (2020). Physical Activity
Readiness Questionnaire. Retrieved from https://www.nasm.org/docs/default-
source/PDF/nasm_par-q-(pdf-21k).pdf

rosannanulo@gmail.com
 Personal Physical Fitness Test (Pre-Test)

Name: Course/Major:
Age: Sex:
THR: (Moderate Activity) THR: (Vigorous Activity)
Weight: Height:
BMI: Classification:

Physical Fitness Components and Tests Score Interpretation

1. ______________________
 Zipper test cm
 Sit and Reach ____ cm
2. _____________________
 3-Minute Step Test _______ bpm
3. ______________________
 Push-Up rep
 Basic Plank _____sec.
4. ______________________
 40-meter Sprint ____sec
5. ______________________
 Standing Long Jump cm
6. ______________________
 Hexagon Agility Test sec
7. ______________________
 Stick Drop Test sec
8. ______________________
 Juggling rep
9. ______________________
 Stork Balance Stand Test ____sec

(Refer to appendix A for the interpretation of your scores)

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