MARIANO MARCOS STATE UNIVERSITY

College of Arts and Sciences

PATHFit II (Exercise-based Fitness Activities)

Instructor: Vince Louisse D. Salacup, LPT

RECALL OF CONCEPTS FROM PATHFit I

HEALTH emphasizes overall well-being, FITNESS focuses on physical capabilities,

and WELLNESS encompasses broader aspects of holistic well-being, including
physical, mental, emotional, and social dimensions with the awareness and action in
maintaining and improving them. Integrating these concepts into daily life fosters a
balanced and fulfilling lifestyle.

PHYSICAL ACTIVITY VS EXERCISE

Physical activity refers to any bodily movement produced by skeletal muscles that
require energy expenditure. It encompasses a wide range of daily activities, including
walking, climbing stairs, gardening, household chores, and recreational activities that
are implicit part of human lifestyle.

Example:
ACTIVITY PURPOSE
Walking to the grocery store
taking the stairs to the lecture room at the 4th floor

Exercise is a subtype of physical activity that is planned, structured, repetitive, and

purposeful. It is typically performed with the intention of improving or maintaining
physical fitness, health, and well-being.

Example:
ACTIVITY PURPOSE
Walking As warm up for cardio routine
Lifting weights To improve muscles of the upper extremities

Key Differences:
Purpose: Physical activity encompasses all types of movement, while exercise is a
subset of physical activity that is structured and intentional with the goal of improving
fitness.
Structure: Exercise is planned and follows a structured regimen, whereas physical
activity can be spontaneous and integrated into daily routines.
Intensity and Progression: Exercise often involves specific intensity levels and
progression strategies, while physical activity can vary widely in intensity and purpose.
Goals: Physical activity may serve various purposes beyond fitness, while exercise is
primarily aimed at improving or maintaining physical fitness and health.

#16S Quiling Sur, City of Batac, Ilocos Norte

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 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

In summary, physical activity encompasses all forms of movement, including daily

tasks and leisure-time activities, while exercise specifically refers to structured and
purposeful physical activity aimed at improving fitness and health. Both are important
for overall well-being, and incorporating a combination of both into one's lifestyle can
lead to significant health benefits.

Basic Biomechanics (Kinesiology)

Basic motor movements encompass a range of fundamental actions that the body
performs to facilitate movement and function. Here's a brief explanation of some key
motor movements:

1. Extension: Extension refers to the movement that increases the angle between two
body parts or straightens a joint. For example, straightening the elbow or knee is an
extension movement.

2. Flexion: Flexion is the opposite of extension, involving a decrease in the angle

between two body parts or bending of a joint. Examples include bending the elbow or
knee.

3. Opposition: Opposition is the movement that brings the thumb into contact with the
tips of the fingers on the same hand. It is a unique movement of the thumb and enables
activities such as grasping objects or pinching.

4. Reposition: Reposition is the movement that returns the thumb to its anatomical
position alongside the fingers after opposition. It is the opposite movement of
opposition.

5. Supination: Supination is the movement of the forearm and hand that turns the
palm facing upward or forward. This movement positions the hand in a posture suitable
for holding objects such as a cup or turning a doorknob.

6. Pronation: Pronation is the opposite movement of supination, where the forearm

and hand rotate to turn the palm downward or backward. It is involved in actions such
as placing the palm on a flat surface.

7. Abduction: Abduction refers to the movement of a body part away from the midline
of the body or the midline of a limb. For instance, spreading the fingers apart or moving
the arm sideways away from the body are abduction movements.

8. Adduction: Adduction is the opposite movement of abduction, involving the

movement of a body part toward the midline of the body or the midline of a limb.
Bringing the fingers together or moving the arm back toward the body are examples
of adduction movements.

9. Rotation: Rotation involves the movement of a body part around its own axis. For
example, rotating the head from side to side or turning the trunk are rotational
movements.

#16S Quiling Sur, City of Batac, Ilocos Norte

cas@mmsu.edu.ph | www.mmsu.edu.ph
 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

These basic motor movements are essential for performing various activities of daily
living, sports, and other physical tasks. Understanding them helps in assessing
movement patterns, designing rehabilitation programs, and improving overall motor
skills and coordination.

Basic Nutrition: Macronutrients and Micronutrients

Nutrition is the science of how the body obtains and utilizes nutrients from food to
maintain health and support bodily functions. It involves understanding the roles of
macronutrients and micronutrients in the diet. Here's an overview:

Macronutrients:

1. Carbohydrates:
- Role: Carbohydrates are the body's primary source of energy. They provide fuel
for physical activity and support brain function.
- Sources: Found in foods such as grains, fruits, vegetables, legumes, and dairy
products.
- Types: Includes simple carbohydrates (sugars) and complex carbohydrates
(starches and fiber).
- Recommended Intake: The Dietary Guidelines recommend that carbohydrates
make up 45-65% of total daily calories.

2. Proteins:
- Role: Proteins are essential for building and repairing tissues, synthesizing
hormones and enzymes, and supporting immune function.
- Sources: Found in foods such as meat, poultry, fish, eggs, dairy products, legumes,
nuts, and seeds.
- Amino Acids: Proteins are made up of amino acids, some of which are essential
and must be obtained from the diet.
- Recommended Intake: The Dietary Guidelines recommend that protein intake
should make up 10-35% of total daily calories.

3. Fats:
- Role: Fats provide a concentrated source of energy, support cell structure and
function, help absorb fat-soluble vitamins, and contribute to hormone production.
- Sources: Found in foods such as oils, butter, nuts, seeds, fatty fish, avocados, and
dairy products.
- Types: Includes saturated fats, unsaturated fats (monounsaturated and
polyunsaturated), and trans fats.
- Recommended Intake: The Dietary Guidelines recommend that total fat intake
should make up 20-35% of total daily calories, with most fats coming from sources of
unsaturated fats.

Micronutrients:

1. Vitamins:

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 MARIANO MARCOS STATE UNIVERSITY
College of Arts and Sciences

- Role: Vitamins are essential organic compounds that regulate various biochemical
reactions in the body and support growth, development, and overall health.
- Types: Includes water-soluble vitamins (e.g., vitamin C and B-complex vitamins)
and fat-soluble vitamins (e.g., vitamins A, D, E, and K).
- Sources: Found in a wide variety of foods, including fruits, vegetables, whole
grains, dairy products, meat, fish, and fortified foods.
- Deficiency: Deficiencies in vitamins can lead to various health problems and
diseases.

2. Minerals:
- Role: Minerals are inorganic compounds that play essential roles in various
physiological processes, such as bone health, nerve function, fluid balance, and
energy metabolism.
- Types: Includes macrominerals (e.g., calcium, magnesium, potassium, sodium)
and trace minerals (e.g., iron, zinc, copper, selenium).
- Sources: Found in foods such as fruits, vegetables, whole grains, dairy products,
meat, fish, nuts, seeds, and fortified foods.
- Deficiency or Excess: Imbalances in mineral intake can lead to deficiencies or
toxicities with adverse health effects.

In summary, macronutrients provide the body with energy and structural components,
while micronutrients play essential roles in regulating metabolic processes and
supporting overall health. A balanced diet that includes a variety of nutrient-dense
foods is crucial for meeting nutritional needs and promoting optimal health and well-
being.

vlsalacup@mmsu.edu.ph

#16S Quiling Sur, City of Batac, Ilocos Norte

cas@mmsu.edu.ph | www.mmsu.edu.ph