PathFit 2 Preliminary Exam
Ma. Erika Charisse M. Dacer; BSA-1
Physical Fitness and Wellness
 Physical Activity- is any body movement carried
out by the skeletal muscles and requires energy.
 General Fitness training works towards broad
goals of overall health and well-being, rather
than narrow goals of sport competition, larger
muscles or concerns over appereance.
Principles of Physical Training:
Adaptation to Stress
 Specificity- Adapting to type of training.
 Progressive Overload- adapting to amount of
training and the FITT principle.
FOUR DIMENSIONS OF PROGRESSIVE
OVERLOAD
- Frequency
- Intensity
- Time
- Type
 Reversibility- Adapting to reduction in training.
 Individual differences- limits on adaptability.
 Regression- an approach to decrease the
demand of an exercise or movement.
 Progression- refers to the process of increasing
the intensity, duration, frequency or amount of
activity or exercise as the body adapts to a given
pattern.
What is physical fitness?
 It is considered a measure to the body’s ability
to function efficiently and effectively in work
and leisure activities.
 It is a set of physical attributes that allows the
body to adapt or respond to the demands and
stress of physical effort—to perform moderate
to vigorous levels of physical activity without
being overly tired.
Two Repeated Concepts of Physical
Fitness
 General Fitness- a state of health and well-
being.
 Specific Fitness- a task-oriented definition
based on the ability to perform specific aspects
of sports or occupations.
Fitness Standards
 Health Fitness Standards- the lowest fitness
requirements for maintaining good health,
decreasing the risk for chronic diseases, and
lowering the incidence of muscular-skeletal
injuries.
 Physical Fitness Standard- it is a fitness level
that allows a person to sustain moderate to
vigorous physical activity without fatigue and
the ability to closely maintain this level
throughout life.
Components of Physical Fitness
 Health Related Components- This refers to the
ability to perform activities of daily living
without undue fatigue.
A.) Flexibility
B.) Cardiovascular Endurance
C.) Body Composition
D.) Muscular Strength
E.) Muscular Endurance
 Skill Related Components
A.) Agility
B.) Balance
C.) Coordination
D.) Power
E.) Speed
F.) Reaction Time

Somatotypes
 Somatotyping or body typing is a system of
classifying an individual according to the shape
of the body.
CATEGORIES OF SOMATOTYPES
 Ectomorph- characterized as lean and small
body build with greater surface area to mass
ratio. Bone size is relatively small with slender
limbs and low muscle mass.
 Mesomorph- It is a body type relative
predominance of muscle. The bones are usually
large and heavy with massive limbs, thus
contributing to greater weight than the
ectomorph body type.
 Endomorph- an endomorphic body type is
characterized by a relative predominance of soft
roundness and large digestive viscera. There is a
greater percentage of body fat than lean body
mass.
Weight Management
WEIGHT MANAGEMENT IN THE MODERN
ENVIRONMENT
 The current 21st century environment in which
we live is rich in cues to overeat high-calorie,
high-fat, sugary foods 24/7. Food consumption
couples with advances in modern technology
that minimize the need for daily physical activity
have led to the current obesogenic culture that
promotes weight gain and the array of chronic
conditions caused by excessive weight.
Weight Management
PathFit 2 Preliminary Exam
Ma. Erika Charisse M. Dacer; BSA-1
 Weight Loss
- Significantly overweight individuals need to
choose activities in which they do not have
to support their body weight that are still
effective in burning calories.
 Weight Gain
- A strength-training program is the best
approach to add body weight.
What is exercise?
 Exercise – defined as physical activity done for
the purpose of getting physically fit.
- It Is a subset of physical activity.
Phases of Exercise
 Warm-up Exercise- This initial phase of any
exercise program helps perform better and
decrease aches and pains. (Jogging, neck
stretch, stair climbing).
 Work-out Exercise- it is an episode in which
someone tries to influence fitness by
maintaining or improving cardiovascular
endurance, muscular endurance, flexibility,
body composition, or some combination of
these.
 Refers to the contents of the developing phases
of exercise program. These includes:
 Flexibility Exercises involves stretching all
major muscle group;
 Strength and Endurance Exercise combine
both calisthenics, weight training,
prolonged and continue activities.
 Cool-down Exercises- serve to gradually taper
on the body from the stress of exercise. It helps
in returning blood to the heart for re-
oxygenation.
 PathFit 2 Preliminary Exam

Ma. Erika Charisse M. Dacer; BSA-1

Types of Exercise

 Isotonic Exercise- where the muscles are made

to do some contraction and relaxation to gain
tones.
 Isometric Exercise- where the muscles are
made to undergo tension and hold in a certain
position for some time in order to develop
muscle strength.
 Aerobic Exercise (Cardiovascular, Aerobics,
Cardio)- is an activity that uses large muscle
group, can be maintained continuously, and is
rhythmic in nature.
- Kenneth Cooper’s father of aerobics.
- Aerobics refers to how your body uses
oxygen to sufficiently meet energy demands
during exercise.

Nutrition for Wellness

 Nutrients- a substance that provides

nourishment for growth and maintenance of
life.

FUEL NUTRIENTS REGULATORY NUTRIENTS

(MACRONUTRIENT) (MICRONUTRIENTS)
Carbohydrates Vitamins
Fat Minerals
Protein Water
 Dieting is the practice of eating food in a
regulated/supervised way to decrease, maintain
or increase body weight and prevent diseases.