Pathfit 1 Module Midterm

Republic of the Philippines
NUEVA ECIJA UNIVERSITY OF SCIENCE AND

TECHNOLOGY
INSTITUTE OF PHYSICAL EDUCATION

Cabanatuan City, Nueva Ecija, Philippines
Module in
PATHFit 1 (MIDTERM)
Physical Activities Toward Health and
Fitness 1 (Movement Competency)
1st Semester 2023-2024
Prepared by:
Amaranto, Jeff C.
Baligat, Loraine G.
Cabacungan, Niña A.
Talania, Aldrin S.
Transforming Communities through Science and Technology


TECHNOLOGY

UNIT 1
Physical Fitness
What is Physical Fitness?

It is the ability of an individual to carry out daily tasks efficiently with enough physical capacity
to cope with the physical needs of life (Scully, 1994). It is the ability of the body to perform a task
vigorously, with alertness and without feeling tired. A person is said to be physically fit if he/she
possesses the strength and stamina to carry out tasks without due fatigue and has enough energy
to do leisure.
What is Physical Fitness Test?

It is a component of physical education that measures a fitness level. This is an identification of
strength and weaknesses in terms of fitness. This also serves as guide and motivation to what sports
an individual should participate in.
Benefits of Physical Fitness
• Reduces risks of disease.

• Development of PF components.
• Boosts energy level.
• Relieves tress and improves appearance.
• Improves overall health and wellness.
• Promotes longer life.
• Identifies strength and weaknesses of an individual.
• Identifies talents and potentials.
Components of Physical Fitness (Fahey Insel Roth 2011)
A. Health-related Fitness Components
B. Performance/Skill-related Fitness Components
Health-related Fitness Components
1. Muscular Strength- ability of the muscle to exert force against resistance

2. Muscular Endurance - ability of the muscle to use repeated muscular contraction against
resistance for a long period of time.
3. Cardiorespiratory Fitness - heart and lungs ability to deliver nutrients and oxygen.
4. Flexibility - ability of the joints to move throughout the full range of movement.
5. Body Composition - the percentage of fat, muscle, and bone in the body.
Skill-related Fitness Components
1. Agility - ability to change positions, movements, or direction with quickness and lightness.
2. Balance - ability to control and maintain positions or movement of the body. (Static: fixed
position or Dynamic: body in motion).


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3. Power - ability of the muscle to release maximum force in the shortest possible time.
4. Coordination -ability to keep harmonious functioning of muscles in producing complex
movements.
5. Speed - ability to make continuous movements of the same kind in the shortest possible
time.
6. Reaction Time - ability of the body to react to the interval of time between the signal to
respond (stimulus).
Physical Fitness Test
1. 3-Minute Step Test (General Endurance Test)
Equipment: 35cm to 45cm-high bench; stop watch.
Procedure:
• Stand firmly in front of the bench and start stepping up and down once the timer starts.
• Maintain action for 3 minutes, then take a 5 -second pause for rest.
• Count the pulse for 15 seconds.
2. Curl Up (Strength and Endurance Test) Procedure:
• Lay flat on the floor, with clean and clear surface.
• Bend the knees 90 degrees.
• Arms can be forward, crossed over the chest or on the side of the head.
• Raise the trunk and curl up until hand touches the knees.
• Curl up and lay down smoothly, repeatedly.
3. Sit and Reach (Flexibility Test)
Equipment: Tape Measure Procedure:


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• Sit on the floor with legs stretched out and straight with knees locked and pressed on the
floor.
• Stretch arms upward going forward smoothly and carefully until reaching the floor.
• Do not force the back of body.
• Hold the position for 2 seconds for the measurement.
4.Body Mass Index (Anthropometric Test)
5.Shuttle Run (Agility Test) Procedure:
• Set two 10-meter apart parallel lines.

• Run back and forth between the lines (touch the lines) as fast as possible as the timer starts.
• Stop timer after 5 touches on each line.
• Score is in seconds.
SAMPLE PHYSICAL FITNESS CARD


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UNIT 2
Understanding Human Movement
Anatomical Reference Position and Perspective in Movements

What are the key details about anatomical position?
Anatomical position is the position of the body when it is standing straight up,
palms facing front, with both arms hanging by its sides. Feet are flat on the ground and
looking forward. Legs are parallel. When discussing specific anatomical words and
postures, the anatomical position is a common standard point of reference used in human
anatomy and physiology. The head, neck, torso, upper extremities, and lower extremities
make up the five sections of the body. The body is also divided by three imaginary planes
known as the sagittal plane, coronal plane, and transverse plane. The sagittal plane runs
vertically and divides the body into right and left portions. The coronal plane runs
vertically, separating the body into a front and a back half. Finally, the transverse plane
runs horizontally and separates the body into a top and a bottom half.
Image from: https://physiquedevelopment.com/wp-content/uploads/2020/02/Planes-of-Motion.jpg
1. Transverse Plane – this perspective captures visual information from the top view
of the subject or performer.
2. Frontal Plane – also known as the coronal plane, it is the perspective where an
observer is seeing the movement in the front view.


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3. Sagittal Plane – this plane slices the body separating the left and right. It is the
perspective where one seeing the side view of a posture or a movement.
Major Movements in the Body

Studying human movement can help us understand how the brain governs and coordinates
daily motions, how the body adapts physiologically, neutrally, and psychologically to exercise,
and how regular physical activity contributes to the prevention and management of chronic
diseases. At this point of understanding movements, we must be conscious of three things: First is
movement that has something to do with bending and straightening; second, movements in the
human body also see body parts going away from the center line of the body; and lastly,
movements that involves body parts rotating in place.
1. Bending and Straightening Movements Flexion and Extension

These bending and straightening are the ingredients of a dance routine, sports skills, or
daily living tasks. We call these bending movements flexion, where a group of muscle is
pulling a segment towards another. Straightening it back is called extension, where an
opposite muscle pulls the segment back to a straightened or neutral position. There are also
body parts that can bend opposite to the flexion side. We call this movement
hyperextension, where the extension movement pass over the neutral or straight-line
formation of the part.
Direction: During flexion, the leg moves backwards (posteriorly). During extension, it
moves forwards (anteriorly).
Flexion of the Knee Extension of the Knee

Hyperflexion and Hyperextension
Hyperflexion and hyperextension are exaggerated movements beyond the normal limit
permitted by a joint. It can happen in limbs or the vertebral column and can result in
ligament tear, damage, or dislocations.


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2. Moving Away from the Center Abduction and Adduction
As an individual do movements like jumping jacks or arm swinging to the side, they do
abduction and adduction movements. Abduction movements are swinging away, while
adduction is swinging towards the center. Like the extension movement, we use a vertical
line of reference to distinguish whether the swing is a hyperadduction.
Direction: During abduction, you are moving your arm/leg away from the median plane.
During adduction, you are moving them towards the median plane.
Abduction of Arm Adduction of Arm
3. Rotation
Rotation can occur within the vertebral column, at a pivot joint, or at a ball-and-socket
joint. Rotation of the neck or body is the twisting movement produced by the summation
of the small rotational movements available between adjacent vertebrae.


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Specialized Movement
The specialized movement involve musculoskeletal structure that result to a different

movement view and standpoint.
1. Elevation and Depression
This specialized movement can happen in the scapula, or the triangular bone and upper
back.
Direction: During depression, the scapula moves directly downwards. During elevation,
it moves directly upwards.
2. Pronation and Supination

Strictly speaking, pronation and supination are considered as two special types of
rotation. They are restricted to the forearm and involve the radius twisting over the ulna.
Direction: The facing down (pronation) and facing up (supination) of the palm is the
indicator of this forearm movement. It is facilitated by a rotational movement in the
radioulnar articulation at the elbow joint.
Pronation of forearm Supination of forearm


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3. Lateral Flexion
This movement is applicable mostly to the trunk. It is a bending movement (flexion) to
the side (lateral) of the torso, observable in the front view.
4. Circumduction
Circumduction is a special type of movement that is actually a combination of many
other ones. The order must be sequential, but it can start from either flexion or adduction.
The result is a circular movement. Due to the multitude of movements, circumduction
is restricted to ball-and-socket type joints, such as the shoulder and the hip.
Circumduction of upper limb (ventral view)

5. Inversion/eversion
The antagonistic movements of inversion and eversion take place relative to the median
place and are specific to the foot. In eversion, the plantar side of the foot is moved
away from the median plane so that it is turned laterally. In inversion, the plantar side
is moved towards the median plane, resulting in a medial turn.


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Inversion of foot Eversion of foot
FLEXION Bending
EXTENSION Straightening
ABDUCTION Moving away from the reference axis
ADDUCTION Bringing closer to the reference axis
ELEVATION Superiorly to the reference axis
DEPRESSION Inferiorly to the reference axis
PRONATION Medial rotation of the radius, resulting in the palm of the hand
facing posteriorly (if in anatomical position) or inferiorly (if
elbow is flexed)
SUPINATION Lateral rotation of the radius, resulting in the palm of the hand
facing anteriorly (if in anatomical position) or superiorly (if
elbow is flexed)
Mnemonic: 'Supinate to the Sun and Pronate to the Plants'
(Supinate: palm towards the Sun, Pronate: palm towards the
Plants)
CIRCUMDUCTION Combination of: flexion, abduction, extension, adduction
INVERSION Plantar side toward the medial plane
EVERSION Plantar side away from the medial plane
Summary Of Movements
MAJOR JOINTS OBSERVABLE MOVEMENT (IN
FUNCTIONAL POSITION)
FRONTAL PLANE
NECK • Abduction •
Adduction


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SHOULDER • Abduction
• Adduction
• Elevation
• Depression
TRUNK • Abduction
• Adduction
WRIST • Flexion
• Extension
• Hyperextension
FINGERS • Flexion
• Extension
HIP • Abduction
• Adduction
ANKLE • Inversion
• Eversion

SAGITTAL PLANE
NECK • Flexion
• Extension
SHOULDER • Flexion
• Extension
• Hyperflexion
• Hyperextension
TRUNK • Flexion
• Extension
• Hyperextension
ELBOW • Flexion
• Extension
WRIST • Abduction
• Adduction
FINGERS • Abduction •
Adduction
HIP • Anterior Tilt
• Posterior Tilt
KNEE • Flexion
• Extension
ANKLE • Dorsiflexion
• Plantarflexion


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TOES • Flexion
• Extension

TRANSVERSE PLANE
HEAD • Rotation
NECK • Protraction
• Retraction
SHOULDER • Rotation
• Protraction
• Retraction
TRUNK • Rotation
WRIST • Pronation
• Supination
HIP • Rotation
ANKLE • Rotation
TOES • Abduction
• Adduction
Directional Terms
Directional terms provide precise descriptions of a structure’s location. They allow a description
of anatomical position by comparing location relative to other structures or within the rest of the
body. With the body in anatomical position, there are specific terms to describe parts of the body
with respect to each other. Please note that these terms are always used in reference to a body in
anatomical position, regardless of that human body's actual position.
• Superior and inferior (cranial and caudal) are used when referring to parts of the body
which are toward an end of the body. Superior structures are toward the head (cranial) while
inferior (caudal) structures are toward the feet. Examples include the superior and inferior
vena cava, which carry deoxygenated blood away from the head (superior) and from the
lower body (inferior) to the heart.
• Anterior and posterior are sometimes used in place of superior and inferior, respectively.
These words are used more often for animal anatomy and rarely and only with very specific
meaning in human anatomy. Anterior refers to the side of the structure facing up in the
standard anatomical position while posterior refers to the bottom side. For example, the
pituitary gland has an anterior and posterior side, each of which secretes different types of
hormones.
• Dorsal and ventral are sometimes used in place of anterior and posterior, respectively.
Dorsal means the back side or upper side, while ventral means the frontal or lower side.


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These are mostly used with animal anatomy, but can be used in human anatomy as long as
they are describing the side of an appendage. One example is the dorsal fin in fish, found
on the upper side of the fish’s body.
• Lateral is used to describe anything closer to the sides of the body (toward the arms, in the
standard anatomical position)
• Medial is used to describe anything toward the middle of the body. In general, many
structures of the human body are bilateral and symmetrical with the middle of the body,
such as the lungs or the arms.
• Deep refers to structures closer to the interior center of the body. For example, bones in an
appendage are located deeper than the muscles. Superficial is used to describe structures
that are closer to the exterior surface of the body. For example, the outer layers of skin are
superficial to deeper layers of skin.
• Proximal and Distal describe one point relative to another. Proximal refers to a point closer
to the reference point while distal refers to a point farther away. When describing
appendages, the proximal end of the appendage connects the appendage to the body, while
the distal end is away from the body.
Directional Terms Meaning Example
A person lying face up is in
Supine lying face up
the supine position.
A person lying face down is
Prone lying face down
in the prone position.
The nose is superior (or
Superior / Cranial above or higher up
cranial) to the chin.
The knees are inferior to the
Inferior below or lower down
pelvis.
below or lower down -
The pelvis is caudal to the
Caudal toward the tail bone from
stomach.
higher up
The sternum is medial to the
Medial toward the midline
shoulders.
The ears are lateral to the
Lateral toward the side
nose.
The skin is superficial to the
Superficial toward the body surface
heart.
Deep toward the body core The heart is deep to the ribs.
The toes are anterior (or
Anterior / Ventral front or toward the front
ventral) to the heel.
The spine is posterior (or
Posterior / Dorsal back or toward the back
dorsal) to the sternum.
for limbs only: closer to the
The elbow is proximal to the
Proximal shoulder (upper limb); closer
wrist.
to the hip (lower limb)
for limbs only: further from
the shoulder (upper limb); The toes are distal to the
Distal
knee.


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further from the hip (lower
limb)


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Basic Body Positions

Standing Positions
1. Standing- Feet close together or in parallel position. Arms both on sides.

2. Stride Position- Stand on both feet with one foot distance apart. Arms both on sides.
3. Lunge Position- Bend one knee, the other leg is extended backward. The weight is on both
feet. Hands on hips.
4. Half-Knee Bend- Feet together, bend knees to about 45° angle; feet flat on floor, body
erect; hands on hips.


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5. Full-Knees Bend/Squat Position- The knees are fully bent, sit on the heels of the feet. The
weight of the body is on the balls of the feet.
Sitting Positions
1. Long Sitting Position- Sit with legs extended forward, toes pointed; trunk erect and hands
on hips.
2. Hook Sitting Position- Sit on buttocks, bend knees close to the body. Trunk erected, hands
on shin of the legs.
3. Long Sitting Rest Position- Legs and toes are extended forward; hands at the rear on the
floor. Elbow and body straight.
4. Tuck Sitting Rest Position- Sit on buttocks, bend knees close to body; round back so that
the forehead and the knees are in contact; hold shin of legs.
5. Stride Sitting Position- Sitting on buttocks, spread legs apart, trunk erect, hands on thigh.
6. Side Sitting Position- Sitting on buttocks, bend right or left leg in front; other leg extended
sideward. Hand on knees.
7. Hurdle Sitting Position- Sitting on buttocks, bend right leg at the back about 90 angles,
the other leg extended diagonally forward.
8. Heel Sit- From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.
9. Cross Sitting Position- Sit on the floor. Bend both knees and cross legs in front. Arms in
Indian position.
10. Frog Sitting/Tailor Sitting Position- Sit on the floor. Fully bend both knees and bring legs
in front. Heels and toes of feet touching together. Hands on knees.
Kneeling Positions
1. Kneeling Position- Kneel on both knees, knees close together, body erect, hands on hips.
2. Stride Kneeling Position- Kneel on both knees, with knees apart.
3. Half Kneeling Position (Right or Left)- Kneel on right, left in half-kneeling position in
front. Hands on hips.
4. Half Kneeling Position (One leg extended sideward)- Kneeling on one leg, the other leg
extended sideward, forward or backward.
Lying Positions
1. Back or Supine Lying Position- Lying on the back, the body is well extended, arms
overhead, toes pointed.
2. Front or Prone Lying Position- Body is well extended and in front of the body in contact
with the floor. Toes pointed, arms forward.
3. Side Lying Position- With the body well extended, the side of the body is in contact with
the floor, one hand on the floor overhead and other hand bent close to chest palms on floor.
Toes pointed.
4. Hook Lying Position- In a back lying position, bend knees, with the feet close to buttocks,
feet flat on the floor. Arms overhead.
5. Tuck Lying Position- Lying on the back, pull the knees close to the forehead, hold shin of
legs.


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Arm Support Positions
1. Supine or Back Arm Support- From a long lying position, lift the body with straight arms
support. Body, legs, and toes are well extended in one straight line.
2. Prone or Front Arm Support- From a front lying position, lift the body to front arms
support. Body, legs and toes well extended and are in one straight line.
3. Side Arm Support- The body is supported with the right or left arm; the body is well
extended
Four Based Position
1. Dog Stand Position- From a kneeling position, place the hands on the floor, elbows
straight, toes pointed; the knees and hands are the base of support.
2. Bridge Stand Position- From a hook sitting lift the trunk, legs and arms in a right angle
with the trunk
Hand Positions
1. Hand on Waist- Place hands on waist, fingers pointing front, thumbs pointing backward.
2. Hand on Chest- Palms facing down, thumbs touching the chest, elbows in line with the
shoulders.
3. Hand on Shoulders- Bend arms from the elbow, finger tips touching the shoulders, elbow
in line with the shoulders, rib cage lifted.
4. Hand on Neck- Bend arms from the elbows, place hands behind the neck, fingertips
meeting each other, elbows in line with the shoulders.
5. Hand on Hips- Place hands on hips, thumbs pointing back and fingers pointing front.
Arm Positions
1. Arms Forward- Raise arms forward with palms facing each other. Hands in line with the
shoulders, elbow slightly extended.
2. Arms Sideward- Raise arms sideward, palms facing down, finger tips in line with the
shoulder.
3. Arms Upward- Raise arms upward, palms facing each other, elbows touching the ears, the
whole arm is in line with the body.
4. Arms Oblique Positions
• Forward downward
• Backward downward
• Sideward downward
• Sideward upward
5. Arms in T Position- Bend elbows at shoulder level. Forearm parallel to elbows. Palms
facing the body. Fingers together and pointing downward.
6. Arms in Reverse T – Position- Bend elbows at shoulder level. Forearm parallel to elbow.
Palms facing the head. Fingers together and pointing upward.
UNIT 3
Breathing and Bracing, Exercise Variables and Principles


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Breathing and Bracing
Breathing
The process that moves air in and out of the lungs is called breathing or pulmonary ventilations. It
is one of the processes that deliver oxygen to where it is needed in the body and remove carbon
dioxide.
Organs that involved in Breathing:
• Nose
• Trachea
• Bronchi
• Bronchioles
• Lungs
• Muscles along with diaphragm
Bracing
Bracing is the process of creating and raising 360 degrees of intra-abdominal pressure to engage
the core's muscles and keep the spine in the ideal posture when moving or being exposed to
stress.


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Exercise Variables
Exercise variables help us understand the current routine and its effects. Individuals may
be unaware of or have not considered the variables that influence exercise and, ultimately, results.
Many factors influence your training, but understanding the variables in particular can help you
achieve better fitness results. Your understanding of the exercise variables will assist you in making
the most of your exercise efforts.
1: Exercise selection The different exercises or lifts you perform in a workout, which determines
which muscles you train in that session
2: Exercise order The order in which you perform the exercises in an workout
3: Sets The number of times you perform a group of reps (short for repetitions)
4: Reps The number of times you perform an exercise without stopping for rest
5: Tempo The speed at which you perform each rep
6: Rest The time you have to recover between sets and and between exercises 7:
Weight The amount of resistance you lift for each set
Principles Of Exercise
The exercise principles outline the criteria that guide all training. Each principle allows us
to critique some element of a person’s training. When a person’s training follows the principles
well it is most likely to be successful. Following is a list of the principles and their definitions.
PRINCIPLES OF EXERCISE DEFINITION

Principle of Specificity Any change or adaptation in the body’s
(MIMIC THE MOVEMENT) muscles, organs and systems will be very
specific to the type of training undertaken.
Principle of overload To bring about any adaptation the body will
(Experiencing beyond expected) have to work a little harder than it is used to.
Principle of Reversibility Improvements in fitness can be maintained by
(Used it or lose it) regular exercise and activity. If training stops
the benefits gained will gradually decline.
Principle of Adaptability/Variety (Add For optimal adaptation and to avoid stagnation,
diversity to training) overuse, and injury the exercise
stimulus must be varied (this does not simply
mean changing exercises all the time).
Principle of Individuality There are many factors that will affect an

(Different strokes to different folks) individual training potential
• Age
• Gender
• Body type
• Heredity


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• Muscle fibre type
• Range of motion
• Strength
• Cardiovascular fitness
Principle of Recovery time Rest and recovery time is essential to prevent

overtraining.
FITT Principle
F-REQUENCY How often the activities will be performed.
How hard the activities will be.
I-NTENSITY T-IME How long the activities will be performed.
The specific activities that will be performed
T-YPE e.g. strength, endurance, walking, running,
pilates.
Phases Of Exercise
Warm-up
Preparing your body for the activity of the conditioning part of your workout. Warming up
before exercise allows your body to adjust gradually to the increased demand on your heart,
muscles, breathing, and circulation. Warmups also increase your body temperature slowly,
improves flexibility and protects against injury and muscle soreness.
Conditioning (or the activity/exercise itself)

It is when you perform the exercise that produces fitness benefits: calorie burning, building
endurance, or muscle strengthening. Examples of exercises: aerobic exercise, lift free-weights,
swimming, circuit training on weight machines, high-intensity sports.
Cooldown
Cool down is bringing the body back to its relaxed state gradually from a super active state.
Tapering down the muscle movement before completely stopping the heavy workouts help the
body to cope better with the changes that take place in the metabolism and muscles used during
the workout.


TECHNOLOGY

Here is a selection of ready warm-ups:

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Republic of the Philippines

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

1st Semester 2023-2024

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

What is Physical Fitness?

What is Physical Fitness Test?

Benefits of Physical Fitness

• Reduces risks of disease.

A. Health-related Fitness Components

B. Performance/Skill-related Fitness Components

Health-related Fitness Components

1. Muscular Strength- ability of the muscle to exert force against resistance

Skill-related Fitness Components

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

Physical Fitness Test

1. 3-Minute Step Test (General Endurance Test)

Equipment: 35cm to 45cm-high bench; stop watch.

• Count the pulse for 15 seconds.

2. Curl Up (Strength and Endurance Test) Procedure:

• Lay flat on the floor, with clean and clear surface.

• Bend the knees 90 degrees.

• Curl up and lay down smoothly, repeatedly.

3. Sit and Reach (Flexibility Test)

Equipment: Tape Measure Procedure:

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

• Hold the position for 2 seconds for the measurement.

4.Body Mass Index (Anthropometric Test)

5.Shuttle Run (Agility Test) Procedure:

• Set two 10-meter apart parallel lines.

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

Anatomical Reference Position and Perspective in Movements

Image from: https://physiquedevelopment.com/wp-content/uploads/2020/02/Planes-of-Motion.jpg

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

Major Movements in the Body

1. Bending and Straightening Movements Flexion and Extension

Flexion of the Knee Extension of the Knee

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

Abduction of Arm Adduction of Arm

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

The specialized movement involve musculoskeletal structure that result to a different

2. Pronation and Supination

Pronation of forearm Supination of forearm

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND

INSTITUTE OF PHYSICAL EDUCATION

Circumduction of upper limb (ventral view)

Transforming Communities through Science and Technology

NUEVA ECIJA UNIVERSITY OF SCIENCE AND