LECTURE IN PATHFIT 2

Physical Activities Toward Health and Fitness 2

LOCOMOTOR MOVEMENTS- This are done by moving the body from one place to another. ...
NON-LOCOMOTOR MOVEMENTS- occurring above a stationary base; movement of the body
around its own axis
Movement Exercise- is physical activity that is planned, structured and repetitive. Examples
include bicycling, swimming, using an elliptical trainer, brisk walking and running.
There are seven basic movements the human body can perform and all other exercises are
merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait.
Body mechanics- is a term used to describe the ways we move as we go about our daily lives.
It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body
mechanics are often the cause of back problems.
Four (4) components of Body mechanics
1. Posture - the position in which someone holds their body when standing or sitting.

Types of posture:

Static posture- the body and its segments are aligned and maintained in certain
positions. Examples include standing, sitting, lying, and kneeling. Dynamic
posture- the body or its segments are moving—walking, running, jumping,
throwing, and lifting.

Good posture is the proper alignment of your body when standing or sitting.

Correct Posture;

Importance of having good posture:

 It allows one to work more efficiently with less fatigue and strain on your body
ligaments and muscle

2. Base of support and center of gravity- The base of support (BOS) refers to the area
beneath an object or person that includes every point of contact that the object or person
makes with the supporting surface.

If the line of gravity is within the base of support, then the body remains in a
balanced position. Again, the closer the center of gravity is to the base of support, the
 greater is the stability of the body. For example, Sumo wrestlers place their legs wide, so
that a large base of support is created.

3. Muscle group- There is no right or wrong way to create a strength training routine.
However, pairing certain muscle groups together can help make your workouts more
efficient.
4.Lifting techniques-
Proper Lifting Techniques
1. Keep a wide base of support. ...
2. Squat down, bending at the hips and knees only. ...
3. Keep good posture. ...
4. Slowly lift by straightening your hips and knees (not your back). ...
5. Hold the load as close to your body as possible, at the level of your belly button.

PHYSICAL FITNESS

Ability to execute daily activities with optimal performance, endurance, and

strength with the management of disease, fatigue, and stress and reduced sedentary
behavior.”

BENEFIT OF BEING PHYSICALLY FIT

1. improve your brain health
2. help manage weight
3. reduce the risk of disease
4. strengthen bones and muscles
5. and improve your ability to do everyday activities

COMPONENTS OF PHYSICAL FITNESS

 agility.
 balance.
 cardiovascular endurance (aerobic power)
 coordination.
 flexibility.
 muscular endurance.
 power/explosive strength (anaerobic power)
 reaction time.

1.AGILITY- is the ability to change position in a shortest period of time

2.BALANCE- ability to maintain their line of gravity within their Base of support (BOS)
3.CARDIOVASCULAR ENDURANCE- the ability of the heart and lungs to deliver oxygen to
working muscles during continuous physical activity

4.COORDINATION-is the ability to execute smooth, accurate, controlled motor

responses (optimal interaction of muscle function). Coordination is the ability to select the right
muscle at the right time with proper intensity to achieve proper action. Example : when a
gymnast walks on a tightrope without falling.

5.FLEXIBILITY- the ability of a joint or series of joints to move through an unrestricted, pain free
range of motion
6.MUSCULAR ENDURANCE -the ability of a muscle or group of muscles to perform repetitive
contractions against a force for an extended period of time

7.POWER- the ability to exert force in the shortest period of time

8.REACTION TIME- is an ability often overlooked in sport. It simply means how fast an
athlete is able to respond to a stimulus. Think a sprint start in running, returning a serve in
tennis or dodging a punch in a boxing match.

SAFETY TIPS
Proper clothing in exercise
1. Choose clothes that work with your activity. ...
2. Make sure your exercise clothes are comfortable and let you move easily.
3. In cold weather, wear layers, such as a jacket or top over a t-shirt, so you can take off
layers as you warm up.
4. Wear clothes that let air circulate and moisture evaporate.

Blister- blister is a small pocket of fluid in the upper skin layers and is a common response to
injury or friction. The feet are particularly prone to blisters. Blisters rarely need medical attention
unless they are severe, recurrent, caused by burns or are due to an underlying infection.

How to cure blister?

Clean a sharp needle with rubbing alcohol. Use the needle to prick the blister in several spots
near the edge. Let the fluid drain, but leave the overlying skin in place. Apply an ointment such
as petroleum jelly to the blister and cover it with a nonstick gauze bandage.

1. Cover the blister. Loosely cover the blister with a bandage. ...
2. Use padding. To protect blisters in pressure areas, such as the bottom of your feet, use
padding. ...
3. Avoid popping or draining a blister, as this could lead to infection. ...
4. Keep the area clean and covered.

Muscle soreness-Sore muscles after exercise Feeling your muscles ache or stiffen for a few
days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can
affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit
harder than usual.
"Muscle soreness can be a deterrent to exercising, but it's temporary and the more you
exercise,

Q-How long that muscle soreness last?

Tips:
1. Warm up. Studies show that warming up your muscles before exercise may be better
than stretching them. ...
2. Drink water. ...
3. Limited rest. ...
4. Use proper technique. ...
5. Cool down. ...
6. Stay within your limits.

Strains and sprains-A sprain is an injury to the ligaments and capsule of a joint in the body. A
strain is an injury to muscles or tendons.

First Aid:
Use RICE therapy (Rest, Ice, Compress, Elevate). Rest the injured area by reducing
or eliminating exercise and activity. Ice the injured area, 20 minutes at a time, 4 to 8 times a
day.

Muscle cramps-A muscle cramp is an uncontrollable and painful spasm of a muscle

A muscle cramp is a sudden, unexpected tightening of one or more muscles. Sometimes called
a charley horse, a muscle cramp can be very painful. Exercising or working hard, especially in
heat, can lead to muscle cramps. Some medicines and illnesses also might cause muscle
cramps.
Causes of spasm:
1. Over exercising
2. Dehydration
3. Stress
Tips:
1. Stretch
2. Drink more fluids
3. Cool the skin with a cold,
moist cloth
 4. Massage the cramped muscle

Fracture- is a broken bones

Types of bone fracture

 Closed (simple) fracture – the broken bone has not pierced the skin.
 Open (compound) fracture – the broken bone juts out through the skin, or a wound leads
to the fracture site. ...
 Greenstick fracture – a small, slender crack in the bones

First aid:

1. Stop any bleeding. Apply pressure to the wound with a sterile bandage, a clean cloth or
a clean piece of clothing.
2. Immobilize the injured area. Don't try to realign the bone or push a bone that's sticking
out back in. ...
3. Apply ice packs to limit swelling and help relieve pain. ...
4. Treat for shock

AEROBIC DANCE EXERCISE

Aerobic dance exercise is any physical activity that makes you sweat causes you to
breathe harder and gets your heart beating faster than at rest. Aerobic dance strengthens
your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more
quickly and efficiently throughout your body.

Types of Aerobic Dances

 Zumba: The first and most interesting kind of Aerobic Dance is Zumba. ...
 Jazzercise: Who wants to have fun while working out? ...
 Ballroom Dancing: ...
 Belly Dancing: ...

The basis of all aerobic routines lies in the performance and combination of seven basic
aerobic movements involving both the arms and legs: March, Jog, Skip, Knee Lift, Kick, Jack
and Lunge. Mastering these movements is often the focus of introductory aerobic gymnastics
programs.

Cheerleading is an aerobic dance sport that includes many aerobic and self-weight training
elements and has been found to benefit the development of cardiorespiratory endurance and
strength in adolescents

Prepared by: Mariel A. Marquez

Instructor