PATHFIT 1
dynamic fitness.
BODY TYPES
1. ECTOMORPH- thin and have
a light build, high
metabolism, can eat
relentlessly with little to no
weight to gain
2. MESOMORPH- have the best
body type, easy to gain and
lose weight, naturally healthy.
3. ENDOMORPH- large in
appearance and gain fat very
quickly. Gaining weight easily
and losing weight with
difficulty.
Physical education came from the
latin word “physica” meaning physics,
“education” meaning the training of
the bodily organs and power with a
view to the promotion of hearts and
vigor.
Article XIV Section 19 (1) and (2) of
the
1987 Philippine Constitution state
shall promote physical education and
encourage sports program, league
competition and amateur sports to
foster self-discipline, teamwork and
excellence for the development of a
healthy and alert citizenry.
FUNCTION OF PHYSICAL EDUCATION
1. BIOLOGIC FUNCTION- refers
to the enhancement of the
individual’s growth and
development through body
movement.
2. INTEGRATIVE FUNCTION-
refers to the
personality integration
achieved through
participation in
properly selected physical
activities.
3. SOCIAL FUNCTION- refers to
the transmitting values and
standards that are consistent
with the needs and ideals of
the society.
LIFELONG FITNESS
Fitness- ability to live a healthy,
satisfying, and useful life.
To live a “good life” means that an
individual satisfies the basic needs as
physical well-being, love, affection,
security and self-respect. PHYSICAL
FITNESS
-ability of an individual to perform
one’s daily activities efficiently
without undue fatigue, reduce the risk
of health problems and with extra
reserve in case of emergency.
-a combination of medical fitness and endurance by overloading the
muscles.
-another factor is EMOTIONAL
FACTOR where good performance
requires selfdiscipline, effective Also called as Progressive
teamwork, and ability to remain calm resistance exercise.
under pressure. PRINCIPLES OF Common forms of muscle
PHYSICAL FITNESS fitness exercise include
isokinetic, isometric, and
-Physical fitness is a isotonic.
PERSONAL RESPONSIBILITY
FACTORS AFFECTING FITNESS
-determined by such factors as age,
heredity, and behavior. 1. Build
2. Gender
-individuals vary greatly in their
3. Age
capacity for physical fitness, but
4. Environment
almost anyone can improve by
exercising regularly. 5. Stress
6. Drug-taking
-a person’s level of physical fitness 7. Illness and fatigue
depends largely on how frequently
8. Physical disability
and intensely he or she exercises.
9. Exercise
-improvement occurs faster with more 10. Diet
frequent workouts.
TYPES OF PHYSICAL ACTIVITY COMPONENTS OF PE
1. AEROBIC- requires Health- related fitness- relationship
more oxygen with good health, or a lower risk of
2. ANAEROBIC- absence of illness.
sufficient oxygen
a) Muscular strength- ability to
3. LIFESTYLE- performed in a
exert maximum effort in brief
routine basis
duration.
4. PHYSICAL ACTIVITY PLAY-
b) Muscular endurance- ability
requires substantial energy
of muscles to continue to
expenditure
endure a submaximal effort
5. PLAY- activity with flexible for a prolonged period of
rules and purpose of having time.
fun
c) Cardiovascular endurance-
6. SPORTS- involves ability of the circulatory and
competition, scorekeeping respiratory systems to supply
and rules. Categories: fuel during sustained physical
Individual and Team activity.
7. WEIGHT BEARING- requires d) Flexibility- range of motion
people to move their own around joint
weight
e) Body composition- refers to
TYPES OF EXERCISE the relative amount of
muscle, fat, bone and other
EXERCISE- a process or activity carried vital parts of the body.
out for specific purpose.
Skill-related fitness- learning motor
1. CALISTHENICS- forcing the skills quickly and the ability to achieve
muscles at a higher level a higher level of performance in
2. FLEXIBILITY- designed to sports.
stretch muscles and tendons
to increase joint flexibility 3. a) Balance- ability to keep an
ISOKINETIC- the amount of upright posture while
force equals the amount of standing still or moving.
resistance b) Speed- ability to perform
4. ISOTONIC- amount of force movement or cover a
exerted is constant distance in a short period of
throughout the range of time.
motion c) Coordination- ability to move
body parts smoothly and
5. MUSCLE-FITNESS - designed
accurately.
to build muscles strength and
d) Power- ability to use strength
and speed.
 e) Reaction time- the amount of minute. Sustained steady FUNDAMENTAL MOVEMENT SKILL
time it takes to move once exercises for about 20
Fundamental level
you realize the need to act. minutes.
1. Supine
f) Agility- ability to change the 3. Recovery rate (RR)- number
position of your body quickly of pulse beats taken 5 to 10 2. Prone
and control body’s minutes after a workout or 3. Rolling
movement. after walking and stretching 4. Quadruped
in the gradual cool-down. 5. Crawling
Transitional level
How to check your pulse?

TYPES OF STRETCHING 1. Neck pulse- Carotid Artery

2. Wrist pulse-Radial Artery
1. Ballistic Stretching- uses
muscle contractions. MOVEMENT LITERACY
2. Static Stretching- involves
slowly stretching a segment 1. The Optimum Performance
of the body to the fastest Pyramid
point and holding that
position for at least 15-30
seconds.
3. Dynamic Stretching- used of
muscle’s own force
production and the body’s
momentum to take a joint
through the range of motion. 6. Sitting
4. Proprioceptive 7. Kneeling
Neuromuscular Facilitation POSTURE the relative position of the 8. Squatting
(PNF)- involves the body and the arrangement of its body Functional level
contractrelax approach to part at any moment. 9. Vertical stance
stretching.
10. Gait

ACTIVE- without partner

PASSIVE- with passive
ASSESSING CARDIORESPIRATORY ENDURANCE

Monitoring heart rate

1. Resting heart rate (RHR)-

number of pulses at rest. Best
time to take upon waking up.
The average is 75 beats for
males and 80 for females per
minute.
2. Working heart rate (WHR)-
this is the 60%-80% of your
heart’s maximum capacity
while exercising. College
freshman should
approximately have WHR of
130-160 pulse beats per