PathFit 2

FITNESS EXERCISES

This course provides experiences in core strength and mobility training. It includes goal setting
exercise progression and periodic assessment for the development of muscular fitness in
motivating students to maintain a lifelong fitness in regimen. In conjunction with physical
activity, exercise and movement concepts, students will also set and assess their achievement
of personal fitness and physical activity goals, as well as become familiar with the basic
principles of healthy eating.

What is the purpose of PathFit 2?

It will provide experiences in a variety of exercise programs for the purpose of maintaining and
enhancing cardiorespiratory and musculoskeletal fitness (I.e., core stability, muscle strength,
endurance and power). It includes speed and agility training with a focus on body coordination
and balance.

The primary goals of fitness exercises include:

1. Improving Cardiovascular Endurance. Exercises like running, cycling, and swimming help
strengthen the heart and lungs, increasing their capacity to deliver oxygen to working muscles.

2. Increasing Muscular Strength. Resistance training exercises, such as weightlifting and

bodyweight exercises, target specific muscle groups to build strength and increase muscle
mass.

3. Enhancing Flexibility. Stretching exercises, yoga, and Pilates promote flexibility, joint range
of motion, and overall mobility.

4. Promoting Body Composition. A combination of cardiovascular exercise and strength training

helps maintain a healthy balance of muscle mass and body fat.

5. Boosting Energy Levels. Regular exercise can lead to increased energy levels and reduced
feelings of fatigue.
6. Supporting Mental Health. Physical activity is linked to improved mood, reduced stress, and
enhanced cognitive function.

Fitness exercises can take various forms, and individuals can choose activities that align with
their preferences, interests, and fitness goals. Regardless of the specific activities chosen, the
key is to engage in regular and consistent exercise to experience the numerous physical and
mental health benefits associated with fitness exercises. It is essential to consult with a

healthcare professional before starting any new exercise program, especially if you have any
pre-existing health conditions or concerns.

FORMS OF EXERCISES

There are numerous forms of exercises, each with its unique benefits and focus areas. Here's a
list of some common types of exercises along with their short descriptions:

1. Cardiovascular/Aerobic Exercises: These exercises increase your heart rate and breathing,
promoting cardiovascular health and endurance. Examples include running, cycling, swimming,
and dancing.

2. Strength Training: This involves resistance exercises that target specific muscles or muscle
groups to increase strength, muscle mass, and overall functional fitness. Examples include
weightlifting, bodyweight exercises, and resistance band workouts.

3. Flexibility Exercises: These exercises improve your range of motion and help maintain joint
health. Stretching, yoga, and Pilates are popular forms of flexibility exercises.
4. High-Intensity Interval Training (HIIT): HIIT involves alternating periods of intense exercise
with short rest or recovery periods. It's a time-efficient way to improve cardiovascular fitness
and burn calories.

5. Low-Intensity Steady-State (LISS) Cardio: LISS involves steady, low-intensity exercises like
walking, hiking, or light cycling. It's beneficial for recovery and maintaining overall fitness levels.

6. Calisthenics: These are bodyweight exercises that use little to no equipment, focusing on
improving strength, flexibility, and balance. Push-ups, squats, and planks are common
calisthenics exercises.

7. Pilates: Pilates is a low-impact exercise method that focuses on core strength, flexibility, and
stability through controlled movements.

8. Yoga: Yoga combines physical postures, breathing exercises, and meditation to improve
flexibility, strength, and mental well-being.

9. CrossFit: CrossFit is a high-intensity, functional fitness program that combines elements of

weightlifting, gymnastics, and cardiovascular exercises.

10. Swimming: Swimming is a full-body workout that is easy on the joints and great for
cardiovascular health.

11. Tai Chi: Tai Chi is a martial art form that involves slow, flowing movements and meditation.
It improves balance, flexibility, and relaxation.
12. Pilates: Pilates focuses on core strength, flexibility, and alignment, using controlled
movements to improve overall body strength and posture.

13. Kickboxing: Kickboxing is a high-energy workout that combines martial arts techniques with
aerobic exercises for cardiovascular conditioning and full-body strength.

14. Barre: Barre workouts combine elements of ballet, Pilates, and yoga to strengthen muscles,
improve flexibility, and enhance posture.

15. Dance-based workouts: Dance-based exercises like Zumba or dance aerobics offer a fun way
to burn calories and improve cardiovascular fitness.

16. Circuit Training: Circuit training involves performing a series of exercises in sequence,
targeting different muscle groups for overall fitness and conditioning.

17. Outdoor Activities: Activities such as hiking, rock climbing, and kayaking provide not only
physical benefits but also the enjoyment of nature.

Remember, the best exercise routine is one that you enjoy and can stick to consistently. It's
essential to consult with a healthcare professional before starting any new exercise regimen,
especially if you have any pre-existing health conditions.

FITT PRINCIPLE

The FITT principle is a fundamental concept in physical education and exercise science. It is a
guideline used to create effective and safe fitness programs tailored to an individual's goals and
fitness level. The acronym FITT stands for Frequency, Intensity, Time, and Type,
representing the four key components that should be considered when designing a workout
routine.

1. Frequency: This refers to how often you engage in physical activity or exercise. It is essential
to find a balance between giving your body enough time to recover and providing it with
enough stimulus to make progress. For cardiovascular exercise, the general recommendation is
at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-
intensity exercise per week, spread out over several days. For strength training, it is
recommended to work different muscle groups on non-consecutive days to allow for muscle
recovery.

2. Intensity: Intensity refers to the level of effort or difficulty of the exercise. It is crucial to
challenge your body appropriately to see improvements in fitness. The intensity of
cardiovascular exercise can be measured using heart rate, perceived exertion, or the talk test
(the ability to hold a conversation while exercising). For strength training, intensity can be
adjusted by the amount of weight lifted or the number of repetitions performed.

3. Time: Time, also known as duration, indicates how long each exercise session lasts. The
duration of cardiovascular exercise should be at least 10 minutes per session to receive health
benefits. For strength training, the time spent on each exercise depends on the number of sets
and repetitions performed.

4. Type: Type refers to the specific kind of exercise or activity you engage in. Different types of
exercises target different aspects of fitness. For example, cardiovascular exercises like running,
cycling, or swimming improve cardiovascular endurance, while strength training exercises focus
on building muscle strength and endurance.
The FITT principle is closely related to fitness because it helps ensure that exercise programs
are structured and tailored to an individual's goals and fitness level. By manipulating the
components of the FITT principle, one can gradually increase the challenge and complexity

of their workouts, leading to improvements in cardiovascular fitness, muscular strength,

endurance, flexibility, and overall health.

It is important to note that the FITT principle is not a one-size-fits-all approach. Individuals with
different fitness levels, goals, and health considerations may require different

combinations of frequency, intensity, time, and type to achieve optimal results. Consulting with
a fitness professional or healthcare provider can help you design a personalized exercise
program based on the FITT principle that aligns with your individual needs and preferences.

Learning Evidence:
Fitness Journal: Keep a fitness journal for 7 days or a week and document your experiences in
implementing the FITT principle, including challenges, successes, and adjustments they make to
their exercise routines.

Fitness Program Design: Design a fitness program considering your fitness goals and using the
FITT principle appropriately. They should outline the frequency, intensity, time, and type of
exercises they would include in the program.

PRINCIPLES OF TRAINING

The principles of training in physical education are a set of guidelines that help individuals
design effective and safe exercise programs to improve fitness and achieve specific fitness
goals. These principles are based on scientific principles and exercise science research, and they
provide a framework for structuring workouts for optimal results. Here are the key principles of
training, along with examples and their relation to fitness:

1. Specificity: This principle states that training should be specific to the desired goal or
outcome. For example, if your goal is to improve muscular strength, you should focus on
resistance training exercises like weightlifting. If your goal is to enhance cardiovascular
endurance, activities like running, swimming, or cycling would be more appropriate. Specificity
ensures that you target the relevant energy systems and muscle groups to achieve the desired
improvements in fitness.

2. Progression: The principle of progression emphasizes gradually increasing the intensity,

duration, or frequency of exercise over time. For example, if you are jogging for 20 minutes at a
moderate pace, you might progress by increasing the duration to 25 minutes or increasing

the intensity by running at a faster pace. Progression challenges the body to adapt continually,
leading to ongoing improvements in fitness.

3. Overload: Overload involves placing a greater demand on the body than it is used to
handling. By pushing your body beyond its comfort zone, you stimulate physiological
adaptations that result in increased fitness. An example of overload would be increasing the
amount of weight lifted during strength training or adding extra repetitions to a set.

4. Individuality: This principle recognizes that everyone responds differently to exercise due to
factors such as genetics, age, fitness level, and health status. What works well for one person
may not be as effective for another. Individuality in training means tailoring workouts to suit an
individual's unique needs, preferences, and goals.
5. Rest and Recovery: Rest and recovery are crucial for allowing the body to repair and adapt to
the stress of exercise. Without adequate rest, the risk of injury and overtraining increases.
Structuring rest days or incorporating active recovery activities, such as gentle stretching or
yoga, is essential for optimizing fitness gains.

6. Reversibility: The principle of reversibility states that fitness gains are not permanent. If you
stop exercising or reduce your activity level, the positive adaptations you've gained will start to
diminish over time. Consistency and regular exercise are necessary to maintain and improve
fitness levels.

7. Variation: Introducing variety into your workouts prevents plateaus and keeps your routine
fresh and enjoyable. Cross-training, which involves engaging in different types of exercises or
activities, is an excellent way to apply the variation principle. For instance, you might alternate
between running, swimming, and cycling during the week.

Relation to Fitness:

The principles of training are directly related to fitness because they provide a systematic and
evidence-based approach to exercise. By applying these principles, individuals can design well-
structured workouts that target specific fitness components, such as cardiovascular endurance,
muscular strength, flexibility, and body composition. The principles help

individuals avoid injury, minimize the risk of overtraining, and ensure steady progress towards
their fitness goals. Whether the objective is to improve athletic performance,
maintain general health, or achieve weight loss, adhering to the principles of training can lead
to optimal fitness outcomes.
Learning Evidence:
Fitness Program Design: Design a fitness program considering your fitness goals and using the
principles of training. Utilize at least two principle.

PRINCIPLE OF TRAINING PROGRAM DESIGN

Forms of Exercises without Apparatus

There are many forms of exercises that you can do without the need for any specialized
apparatus or equipment. These exercises are often referred to as bodyweight exercises, as they
use the resistance of your own body to build strength and improve fitness. Here are some
examples:

1. Bodyweight Squats
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back.
- Keep your back straight and chest up.
- Return to the starting position by pushing through your heels.

2. Push-Ups
- Start in a plank position with your hands shoulder-width apart.
- Lower your body by bending your elbows while keeping your body in a straight line.
 - Push back up to the starting position.

3. Lunges
- Stand with your feet together.
- Take a step forward with one foot, lowering your hips until both knees are bent at a 90-
degree angle.
- Push off the front foot to return to the starting position and repeat on the other side.

4. Plank
- Start in a plank position with your elbows directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Hold the position, engaging your core muscles.

5. Jumping Jacks
- Start with your feet together and arms at your sides.
- Jump while spreading your legs and raising your arms overhead.
- Jump back to the starting position and repeat.

6. Burpees
- Begin in a standing position.
- Drop into a squat position and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up.
- Jump your feet back to the squat position and explosively jump up.

7. Mountain Climbers
- Start in a plank position.
- Bring one knee toward your chest, then quickly switch legs.
- Continue alternating legs in a running motion.
8. Triceps Dips
- Sit on the edge of a sturdy chair or bench with your hands gripping the edge.
- Slide your hips off the edge, bending your elbows to lower your body.
- Push back up to the starting position.

9. Leg Raises
- Lie on your back with your hands under your hips.
- Lift your legs off the ground, keeping them straight.
- Lower them back down without letting them touch the floor.

10. Wall Sits

- Stand with your back against a wall and lower your body into a sitting position with your
thighs parallel to the ground.
- Hold the position for as long as you can.

Forms of Exercises with Apparatus

These exercises can be combined into a full-body workout routine, providing a great way to
improve strength, flexibility, and cardiovascular fitness without the need for any equipment.
Remember to perform exercises with proper form to prevent injury and gradually increase the
intensity as your fitness level improves.

Exercises with apparatus or equipment can add variety and resistance to your workout routine.
Here are some examples of exercises using common gym equipment:

1. Dumbbell Exercise
 Dumbbell Squats
- Hold a dumbbell in each hand at shoulder height.
- Perform squats as you would with bodyweight squats.
 - Dumbbell Lunges
- Hold a dumbbell in each hand at your sides.
- Step forward into a lunge, maintaining proper form.

 Dumbbell Rows
- Place one knee and hand on a bench.
- Hold a dumbbell in the opposite hand and pull it up toward your hip.

2. Barbell Exercises
 Barbell Deadlifts
- Stand with feet shoulder-width apart, bend at the hips and knees to lower the barbell, then
lift it by straightening your hips and knees.

 Barbell Bench Press

- Lie on a bench with a barbell over your chest.
- Lower the barbell to your chest and push it back up.

 Barbell Overhead Press

- Stand with a barbell at shoulder height.
- Press the barbell overhead, fully extending your arms.

3. Resistance Band Exercises

 Band Pull-Apart
- Hold a resistance band in front of you with both hands.
- Pull the band apart, squeezing your shoulder blades together.

 Band Bicep Curls

- Step on the middle of a resistance band.
 - Hold the ends with your hands and perform bicep curls.

 Band Lat Pulldowns

- Attach a resistance band overhead.
- Pull the band down to your chest, engaging your lat muscles.

4. Kettlebell Exercises
 Kettlebell Swings
- Hold a kettlebell with both hands between your legs.
- Swing it forward and upward using your hips and core.

 Kettlebell Goblet Squats

- Hold a kettlebell close to your chest.
- Perform squats with the added resistance of the kettlebell.

 Kettlebell Turkish Get-Ups

- Lie on your back, holding a kettlebell.
- Perform a series of movements to stand up and then return to the starting position.

5. TRX Suspension Trainer

 TRX Rows
- Hold the TRX handles and lean back.
- Pull yourself up toward the handles.

 TRX Chest Press

- Face away from the anchor point and hold the TRX handles.
- Push your body away from the anchor point.

 TRX Squats
 - Hold the TRX handles and perform squats with the straps for balance.

6. Medicine Ball Exercises

 Medicine Ball Slams
- Lift a medicine ball overhead and slam it to the ground.
- Catch it on the bounce and repeat.

 Medicine Ball Russian Twists

- Sit on the ground, holding a medicine ball.
- Twist your torso, touching the ball to the ground on each side.

 Medicine Ball Wall Throws

- Stand facing a wall and throw the medicine ball against it.
- Catch it on the rebound.

Incorporating various equipment into your workout routine can help target different
muscle groups and add resistance, promoting strength and muscle development. Always use
proper form and start with an appropriate weight or resistance level to avoid injury. If you're
new to using equipment, consider seeking guidance from a fitness professional to ensure
proper technique.

Performance Task: GYM Sessions

https://www.healthline.com/health/fitness-nutrition/no-weight-workout#Combine-56-of-
these-exercises-to-make-one-challenging-routine:

What is a mobility exercise?

Mobility Drills: These are exercises that are specifically geared towards training your range of motion
around joints. They involve actively moving, contracting and relaxing muscles through the joints range of
motion. Jul 7, 2019

What is flexibility exercises?

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of
motion. Although flexibility varies widely from person to person, minimum ranges are necessary for
maintaining joint and total body health.

What is strength exercise?

Strength training (also known as resistance training) is a type of exercise that causes your muscles to
contract against an outside resistance. The outside resistance can be from your body weight, weight
machines, medicine balls, resistance bands or dumbbells.

What is Resistance exercises?

Resistance training is a form of physical activity that is designed to improve muscular fitness by
exercising a muscle or a muscle group against external ...

What is the endurance exercise?

Also called aerobic exercise, endurance exercise includes activities that increase your breathing and
heart rate such as walking, jogging, swimming, biking and jumping rope. Endurance activity keeps your
heart, lungs and circulatory system healthy and improves your overall fitness.