HANDOUT IN PATHFIT 2

EXERCISE-BASED PHYSICAL ACTIVITIES

DRUG ABUSE
This is the use of any drug in amounts by methods which are harmful, causes an
individual to have long-term personality change and may affect others physically,
socially and psychologically.
COMMONLY USED DRUGS IN THE PHILIPPINES
1. Methamphetamine Hydrochloride (Shabu) – A powerful, highly addictive
stimulant that affects the central nervous system. It takes the form of a white
odorless, bitter-tasting crystalline powder that easily dissolves in water or
alcohol.
2. Cannabis (Marijuana) – This refers to the dried leaves, flowers, stems, and
seeds. The plant contains the mind-altering chemical extracted from the
cannabis plant.
3. Inhalants (Contact Cement, Adhesive) – These are volatile substances that
produce chemical vapors that can be inhaled to induce a psychoactive or
mind-altering effect.
EFFECTS OF DRUG ABUSE
Health-Related
1. Weakened immune system, increasing the risk of illness and infection
2. Heart conditions ranging from abnormal heart rates to heart attacks and
collapsed veins and blood vessel infections from the injected drugs
3. Nausea and abdominal pain, which can also lead to changes in appetite and
weight loss
4. Increased strain on the liver, which puts the person at risk of significant liver
damage or liver failure
5. Seizures, stroke, mental confusion and brain damage
6. Lung disease
7. Problems with memory, attention and decision-making which make daily living
more difficult
8. Global effects of drugs on the body, such as breast development in men and
increases body temperature, which can lead to other health problems
9. Death is the most severe consequence of drug abuse.
10. Affects the limbic system specifically the reward circuit, which targets the
instinct and mood of an individual. Floods the brain with dopamine that
causes to feel high, impulsive and addicted
11. Impacts the pregnant women and unborn baby inside the womb
Behavior-Related
1. Paranoia
2. Aggressiveness
 3. Hallucinations
4. Addiction
5. Impaired Judgement
6. Impulsiveness
7. Loss of Self Control
Common Signs of Drug Addiction
1. Obsession of a specific substance
2. Losing control over the use of drugs
3. Abandoning all those activities that you have been enjoying earlier
Risks factors of Drugs
1. Biological (explain why these are the risk factor of drugs?)
2. Environmental
Ways to Prevent Drug Addiction
1. COMMUNICATE
2. SEEK THERAPHY
3. MAINTAIN A HAPPY, HEALTHY LIFESTYLE
4. DEAL WITH PRESSURE
5. LOOK INTO THE PAST

CIGARETTE SMOKING
It is a narrow cylinder containing a combustible materials material typically
tobacco, that is rolled into thin paper for smoking. Cigarette is the most common
method of tobacco consumption.
Physical Effects
1. Smoking leads to disease and disability and harms nearly every organ of the
body. It also increases risk of tuberculosis, certain eye diseases, and
problems of the immune system, including rheumatoid arthritis.
2. Secondhand smoke exposures contribute to deaths among nonsmoking
individuals. It can cause stroke, lung cancer, and coronary heart disease in
adults. Increase risk for sudden infant death syndrome, acute respiratory
infections, middle ear disease, severe asthma and slowed lung growth.
3. Non-smokers will develop cancer.
4. Babies of non-smoking women who are exposed to secondhand smoke
during pregnancy are at risk in experiencing a reduction in birth weight
5. Smoking reduces the ability to smell and taste. It affects the taste receptors,
people lose their taste buds and overall, they lose appetite, finding the bland.
6. Smoking affects not only the internal system of a person but also the external
features of the body. Tobacco smoke sticks to the clothes and hair. Also,
teeth become yellow, and smoking can increase the risk of infections or
inflammations that lead to tooth and bone loss. Handling cigarettes stains the
fingers and fingernails of smokes.
Mental Effects
1. Tobacco makes people more vulnerable to mental illness. It increases levels
of depressions, anxiety and stress, attention deficit hyperactivity disorder
(ADHD) and other relative psychiatric symptoms.

Laws Governing Smoking Prohibition (explain the ff.)

1. RA 8749 – Section 24
2. RA 9211
3. Memorandum Circular No. 209-306 under Executive No. 26
4. RA 92711

ALCOHOL ABUSE
Alcohol is a psychoactive substance with dependence-producing properties
that has been widely used in many cultures for centuries. Harmful use of the
substance causes high burden of diseases and socio-economic consequences. It is
a depressant that slows down our heart rate, breathing, thoughts and actions.
Anatomically speaking, when we drink alcohol is absorbed into our
bloodstream through the stomach and small intestine. It will then travel through the
body to the brain. There it slows down the activity between the nerve cells on the
brains “pleasure pathway”. This usually makes us feel more relaxed. However, a
moderate amount of alcohol can make us feel energized. In small amounts, alcohol
can also make us feel more sociable and talkative. In larger quantities this may affect
inhibitions, balance, vision, coordination, and ability to make important decisions. It is
important to note that alcohol has different effects on different people, blood alcohol
content is also affected by our size and gender.
Types of Alcohol
1. Ethyl – This type of alcohol is utilized for beer, wine and liquor through
fermenting sugar and yeast. Ethyl is also produced synthetically, used for
hand sanitizers and perfumes.
2. Denatured – An ethyl mixed with denaturants used for cleaning and stain
removal products.
3. Isopropyl – Made from propylene gas, it is poisonous when consumed. Also,
common to stain removers, nail polish removers and rubbing alcohol.
4. Alcoholic beverages – fermented from the sugars in fruits, berries, grains
and such other ingredients as plant saps, tubers, honey and milk.
Why Do People Drink Alcohol?
1. Alcohol serve as a source of nutrients and medicinal tool for relieving pain.
2. Used to mark rites of passage and to celebrate special occasions of success.
3. Strong catalyst for enhancing the enjoyment of ordinary life.
4. Boost self-confidence, reduce anxiety and make socializing easier and
pleasant.

People Who Should Not Drink

1. Young age
2. Pregnant or may be pregnant
3. Driving, planning to drive or participating in other activities requiring skill,
coordination and alertness
4. Taking prescription or over the counter medications that can interact with
alcohol
5. Suffering from certain medical conditions
6. Recovering from alcoholism or are unable to control the amount they drink

Short-Term Health Risks

1. Injuries, such as motor vehicle crashes, falls, drownings and burns
2. Violence, including homicide, suicide, sexual assault and intimate partner
violence
3. Alcohol poisoning, a medical emergency that results from high blood alcohol
levels
4. Risky sexual behaviors, including unprotected sex or sex with multiple
partners that may result in unintended pregnancy or sexually transmitted
diseases, including HIV
5. Miscarriage and stillbirth or fetal alcohol spectrum disorders among pregnant
women
Long-Term Health Risks
1. Over time, excessive use of alcohol can lead to the development of chronic
diseases and other serious problems.
2. High blood pressure, heart disease, stroke, liver disease and digestive
problems.
3. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon and
rectum.
4. Weakening of the immune system, increasing the chances of getting sick.
5. Learning and memory problems, including dementia and poor school
performance.
6. Mental health problems, including depression and anxiety.
7. Social problems, including family problems, job-related problems, and
unemployment.
8. Alcohol use disorders, or a alcohol dependence.
Alcohol Intoxication
It is a condition caused by consuming an excessive amount of alcohol in a
short period of time. Its known as alcohol poisoning that is a dangerous condition
and has an impact on your body temperature, respiration rate, heart rate, and gag
reflex. It can also result in coma or death when a person consumes too much
alcohol. There are also symptoms and these are linked to various levels or stages of
intoxication.
1. Sobriety or low-level intoxication – At this stage, the behavior will be
normal with no visible signs of intoxication, such as slurred speech or delayed
reaction time.
2. Euphoria – Most people call this stage being tipsy. Some symptoms are
increase in chattiness and confidence.
3. Excitement – Visibly drunk stage, there is loss of judgement and memory,
vision problems, loss of balance and drowsiness.
4. Confusion – This stage is marked by emotional outbursts and major loss of
coordination. The person may not be able to stand up, may stagger when
walking and will likely be extremely confused about what’s going on.
5. Stupor – At this stage, a person no longer responds to the things happening
around or to them. This stage can be very dangerous and even fatal if a
person chokes on their vomit or becomes critically injured.
6. Coma – This stage is extremely dangerous. A person breathing blood
circulation will be extremely slowed. Their motor responses and gag reflexes
are nonfunctional, and their stage is at risk of death. Emergency medical
attention is necessary at this point to avoid death and severe health problems.
7. Death – A person is likely to die from alcohol intoxication.

MENTAL HEALTH
Mental health includes our emotional, psychological, and social well-being. It
affects how we think, feel, and act. It also helps determine how we handle stress,
relate to others, and make choices. Over the course of your life, if you experience
mental health problems, you’re thinking, mood, and behavior could be affected.

Many factors contribute to mental health problems, including:

1. Biological factors, such as genes or brain chemistry
2. Life experiences, such as trauma or abuse
3. Family history of mental health problems
Early Warning Signs
1. Eating or sleeping too much or too little
2. Pulling away from people and usual activities
3. Having low or no energy
4. Feeling numb or like nothing matters
 5. Having unexplained aches and pains
6. Feeling helpless or hopeless
7. Smoking, drinking, or using drugs more than usual
8. Feeling unusually confused, forgetful, on edge, angry, upset, worried, or
scared
9. Yelling or fighting with family and friends
10. Experiencing severe mood swings that cause problems in relationships
11. Having persistent thoughts and memories you can't get out of your head
12. Hearing voices or believing things that are not true
13. Thinking of harming yourself or others
14. Inability to perform daily tasks like taking care of your kids or getting to work
or school
Positive mental health allows people to:
1. Realize their full potential
2. Cope with the stresses of life
3. Work productively
4. Make meaningful contributions to their communities
Ways to maintain positive mental health include:
1. Getting professional help if you need it
2. Connecting with others
3. Staying positive
4. Getting physically active
5. Helping others
6. Getting enough sleep
7. Developing coping skills
 MOVEMENT TERMINOLOGIES
(Research Correct Execution of these Movements)

1. FLEXION
2. EXTENSION
3. ABDUCTION
4. ADDUCTION
5. PRONATION
6. SUPINATION
7. OPPOSITION
8. REPOSITION
9. DEPRESSION
10. ELEVATION
11. DORSIFLEXION
12. PLANTARFLEXION
13. PROTRACTION
14. RETRACTION
15. ROTATION
16. CIRCUMDUCTION
17. INVERSION
18. EVERSION

BENEFITS OF MOVEMENT TRAINING

 Increases the Ease of Everyday Life,
 Greater Muscle Memory,
 Low Impact,
 Increases Flexibility and Coordination,
 Improves Balance and Posture,
 Helps with Joint Pain, and
 Reduces Your Risk of Injury.

MUSCULAR SYSTEM

The muscular system is responsible for the movement of the human body.
Attached to the bones of the skeletal system are about 700 named muscles
that make up roughly half of a person’s body weight. Each of these muscles is
a discrete organ constructed of skeletal muscle tissue, blood vessels,
tendons, and nerves. Muscle tissue is also found inside of the heart, digestive
organs, and blood vessels. In these organs, muscles serve to move
substances throughout the body.
Basic Functions

1. Mobility
The muscular system’s main function is to allow movement. There are two
kinds of movement namely, gross movement, this refers to large,
coordinated motions and includes, walking, running and swimming. On the
other hand, fine movement involves smaller movements, such as; writing,
speaking and facial expressions.

2. Stability
Muscle tendons stretch over joints and contribute to joint stability. Muscle
tendons in the knee joint and the shoulder joint are crucial in stabilization.
The core muscles are those in the abdomen, back, and pelvis, and they
also stabilize the body and assist in tasks, such as lifting weights.

3. Posture
Skeletal muscles help keep the body in the correct position when someone
is sitting or standing. This is known as posture.

4. Circulation
The heart is a muscle that pumps blood throughout the body. The
movement of the heart is outside of conscious control, and it contracts
automatically when stimulated by electrical signals.

5. Respiration
Breathing involves the use of the diaphragm muscle. When someone
wants to breath more deeply, it requires help from other muscles, including
those in the abdomen, back, and neck.

6. Digestion
Food moves through the digestive system with a wave-like motion called
peristalsis. Muscles in the walls of the hollow organs contract and relax to
cause this movement, which pushes food through the oesophagus into the
stomach.

7. Organ Protection
Muscles in the torso protect the internal organs at the front, sides, and
back of the body. The bones of the spine and the ribs provide further
protection. Muscles also protect the bones and organs by absorbing shock
and reducing friction in the joints.

8. Temperature regulation
Maintaining normal body temperature is an important function of the
muscular system. Almost 85 percent of the heat a person generates in
 their body comes from contracting muscles. Body temperature can be
brought back within normal range through the relaxation of smooth muscle
in the blood vessels. This action increases blood flow and releases excess
heat through the skin.

PRINCIPLES OF TRAINING
1. Individuality
People respond differently to training. Some may respond better to higher intensities
while others respond to volume. Different factors such as genetic ability,
predominance of muscle fiber types, athletic age, and mental type affects training.
2. Specificity
Improving on the ability on a sport is very specific. Running laps would not help a
baseball pitcher develop his throwing skills or the muscular endurance required.
Swimming helps improve aerobic endurance but will not help muscular endurance
for running. There should be the proper exercise for each event.
3. Progression
In order to swim the 500-meter freestyle, maintaining body position and breathing
patterns have to be developed well enough to complete the distance. Muscular
endurance has to be built to be able to repeat the necessary motions.
4. Overload
To increase strength and endurance, new resistance is needed or time and effort
intensity. Running a 10-kilometer race needs distance to improve soft tissue
strength. The same principle is true for strength and power exercises.
5. Adaptation
The body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort and less muscle breakdown at that level.
Running long distance for the first time makes the muscles to become sore but is just
a warm up for the main workout.

6. Recovery
The body needs rest to recover itself. Short hours to between multiple sessions in a
day minimizes injuries. For muscles to recover, it needs rest in order to recover back
its strength.
7. Reversibility
If you continue application of a particular exercise like running five kilometers, you
will lose the ability to successfully complete that exercise. Muscles will weaken and
capillaries will reverse. You can slow this rate by conducting a reduced/maintained
program of training.
SKILLS RELATED FITNESS COMPONENTS

AGILITY
Agility is your ability to move your body quickly and easily. This also includes your
ability to change directions and still maintain your balance, such as when you’re
running. Some sports that often require you to have high levels of agility include
football, soccer, basketball, and volleyball.
Examples of agility:
Stepping aside quickly to avoid running into someone
Quickly maneuvering a snowboard or surfboard to avoid an obstacle
Stopping and changing directions to avoid getting the ball stolen from you
Exercises to improve agility:
Zigzag cones: Place 10 or more cones in a zigzag pattern about 3 feet (0.9 m) apart.
Quickly weave between the cones moving from side to side. Do 3 repetitions.[3]
High knees ladder drill: Using an agility ladder, run with high knees through the
ladder so that you touch each ladder space. Repeat for 3 sets.
Box jumps: Stand in front of a box that’s around 18 in (45.7 cm) tall and jump on to it,
landing on both feet. Jump back down, then immediately jump back up. Do 3 sets of
10 reps.

SPEED
Speed is your ability to move fast and perform a certain movement in a short amount
of time. There are many kinds of speed you might focus on depending on what sport
you play or what activity you want to do, such as running speed, swimming speed,
and hand or foot speed.
Examples of speed:
Running fast to catch a baseball
Swinging a tennis racket quickly to hit the ball
Jumping up quickly to hit the basketball during tipoff
Exercises to improve speed:
Strength training: In order to be fast, you need to build up the muscles in your arms,
calves, ankles, and hips. Do burpees, squat jumps, and weight-lifting to strengthen
these muscle groups.
Sprinting: Run as fast as you can for a short interval, rest until your heart rate goes
back down, then repeat. Intervals can range anywhere from 40 to 400 m (131 to
1,312 ft) depending on your goal.

BALANCE
Having good balance means being able to maintain your center of gravity when
moving or standing still. This is also your ability to exert control over the various parts
of your body and their movements. Balance is key not only in sports but also in
everyday life, such as when you walk or sit. It’s also an important skill for older
people to maintain to prevent falls.
Examples of balance:
Being able to walk in a straight line without veering to the side
Standing up from sitting in a chair without using your hands for support
Landing on both feet after jumping
Exercises to improve balance:
Yoga: Doing yoga improves your balance by having you hold certain poses for
extended periods of time. Yoga also improves your flexibility, which is crucial in
strengthening balance.
Lunges: When you do lunges, it’s important to concentrate on maintaining your
center of gravity to avoid falling forward or to the side. Lunges will improve your
balance by strengthening your hip flexors and abdominal muscles.[6]
Single leg balance: Stand on one leg and raise your opposite arm above your head.
Hold this position for as long as you can, rest, then repeat. Tighten your core to
improve your balance.

COORDINATION
This is your ability to pull off multiple maneuvers at once. This includes hand-eye
coordination, or the ability to do activities that require you to use your hands and
eyes simultaneously. This skill is important in a lot of sports where you usually have
to coordinate running, catching, throwing, and other movements all at once.[7]
Examples of coordination:
Catching a frisbee while running
Dribbling a ball while moving
Jumping and hitting a ball
Exercises to improve coordination:
Playing catch: To help strengthen your hand-eye coordination, grab a friend or family
member and take turns throwing and catching a ball. Or if you’re alone, practice
catching by throwing a ball against a wall.[8]
Jump rope: Doing jump rope is a good exercise to improve the coordination between
your eyes, hands, and feet.
Juggling: For a more fun and unique exercise, try your hand at juggling things like
balls or scarves to improve your hand-eye coordination.

POWER
This is the amount of force your body is able to exert when you perform a certain
movement. Many people think of power as a combination of strength and speed
since it’s usually defined within fitness as the ability to overcome resistance in the
shortest amount of time.
Examples of power:
Doing the shot put in track and field
Jumping vertically to hit a volleyball
Throwing a baseball at a high speed
Exercises to improve power:
Kettlebell swings: Performing kettlebell swings builds power in your hips and upper
body by combining strength training with a fast and explosive movement.
Jump squats: When you do jump squats, you’re building up lots of muscle and
strength in your lower body. This exercise helps train your legs to distribute power
through the rest of your body when you jump up.
Weight training: Lift dumbbells, use weight machines, or add weights when you do
things like squats, burpees, or pushups to create resistance and increase your
power.

REACTION TIME
Your reaction time is the amount of time it takes for your body to recognize an
outside stimulus and react to it through some kind of movement. This is an important
skill to develop not only for sports but also for everyday occurrences. For example,
you need a short reaction time to move your foot from the accelerator to the brake
pedal in your car when another car suddenly stops in front of you to prevent an
accident.
Examples of reaction time:
Catching a ball when someone throws it to you suddenly
Swerving out of the way when something suddenly appears in your path
Sprinting as soon as you hear the start pistol in a race
Exercises to improve reaction time:
Goal-keeping: Stand in front of a soccer goal and have others try to kick or roll a ball
into the goal. React quickly to stop the ball from going into the goal.
Ball drop: Have someone drop a ball at shoulder height. Your job is to catch the ball
after it bounces once on the floor but before it can bounce a second time.
Video games: While this might not be what you consider to be a standard form of
exercise, playing video games that involve a lot of action or puzzles that require you
to think quickly can help you improve your reaction time.

HEALTH-RELATED FITNESS RELATES TO OVERALL PHYSICAL FITNESS.

Whereas you might strengthen the various components of skill-related fitness to
improve your performance, improving the 5 health-related fitness components helps
get your body in shape. Strengthening the components of health-related fitness is
also beneficial in preventing diseases and other health complications. The 5
components of health-related fitness are:[13]
Muscular strength: The amount of force your muscles can exert or how much
weight they can support. Exercises that will improve muscular strength include lifting
weights, cycling, and climbing stairs.
Muscular endurance: The ability of your muscles to perform a certain exercise for a
given amount of time. Exercises that build up endurance include planks, push-ups,
and squats.
Cardiovascular endurance: Your heart’s and lung’s abilities to absorb, transport,
and use oxygen while you exercise for an extended period of time. Running,
swimming, and dancing are all exercises that will strengthen your cardiovascular
endurance.
Flexibility: Your ability to move your joints and muscles through a full range of
motion. Things like yoga, tai chi, and pilates will help improve your flexibility.
Body composition: The ratio of muscle to fat in your body. Resistance training to
increase lean body mass combined with a nutrient-rich diet is key to achieving a
healthy body composition with a higher percentage of muscle mass and a lower
percentage of body fat.