MODULE

PATHFit 222
1
JOHN IVAN F. ALMARIO
Instructor 1
 INTENDED LEARNING OUTCOMES:

a. Interpret assessment results;

b. Establish and monitor fitness goals
relative to standards
c. Independently participate in physical
activities.
INTRODUCTION

• Physical Education is
"education through
the physical".
INTRODUCTION

• Physical Education plays

an important role in
human development
and continues to expand
at a fast rate.
INTRODUCTION

• There are many benefits of

having regular physical
activity. These are: Builds
Self-Confidence, Develops
Motor Skills, Health and
Nutrition, Relieves Stress
etc.
 LESSON 1
Fitness Concepts and Assessments
JOHN IVAN F. ALMARIO
Instructor 1
FITNESS CONCEPTS

• Physical Fitness alludes to

the capacity of your body
frameworks to cooperate
effectively to permit you to
be sound and perform
daily living exercises.
FITNESS CONCEPTS

• Physical fitness is divided into five

health- and six skill-related
components.
• Skill-related fitness enhances
one’s performance in athletic or
sports events.
• Health-related fitness is the ability
to become and stay physically
healthy.
 Health Related Fitness

• Health-related fitness is
focused on factors that
promote optimum health
and prevent the onset of
disease and problems
associated with inactivity.
 HRF Components

1. Body Composition
2. Cardiorespiratory
Endurance
3. Flexibility
4. Muscular Endurance
5. Muscular Strength
 1. Body Composition

Body composition ratio of your fat mass to fat-free

mass, is the final component of health-related
physical fitness.
 2. Cardiorespiratory Endurance

Cardiovascular endurance also called as

cardiorespiratory endurance or aerobic fitness
refers to ability of body to efficiently and
effectively intake oxygen and deliver it to your
body's tissues by way of the heart, lungs, arteries,
vessels, and veins.
 3. Flexibility

Flexibility refers to the ability of joints to move

through unrestricted range of motion you.
 4. Muscular Endurance

Muscular endurance is the ability of a particular

muscle group to exert force, continuously and
repetitively, over a period of time.
 5. Muscular Strength

Muscular strength refers to your ability to move

and lift objects.
 Skill Related Fitness

• The skill-related fitness is the

ability to perform during games
and sports, also called
performance fitness.
• Skill related components are more
relevant to certain athletes.
• Skill related fitness has six
components.
 1. Agility

Agility is the ability to move quickly and to easily

change direction.
 2. Balance

Balance is the state of equilibrium. Balance refers

to the ability of the body position to remain
upright.
 3. Coordination

Coordination is the ability to execute smooth,

accurate, controlled motor responses (optimal
interaction of muscle function).
 4. Power

Power combines speed and strength.

 5. Reaction Time

Reaction time refers to how quickly you can

respond to an external stimulus.
 6. Speed

Speed refers to the distance traveled per unit of

time. It is how fast an object is moving.
 LESSON 2
Exercise Variables and Principles
JOHN IVAN F. ALMARIO
Instructor 1
7 PRINCIPLES OD EXERCISE AND SPORT
TRAINING

• When you approach your

multi-sport training, the best
way to answer your questions
is to better understand the
principles behind the work
you are putting in to improve.
7 PRINCIPLES OD EXERCISE AND SPORTS
TRAINING

• These are seven basic principles of

exercise or sports training you will want
to keep in mind:
1. Individuality
2. Specificity
3. Progression
4. Overload
5. Adaptation
6. Recovery
7. Reversibility
 Individuality

• Everyone is NOT created equal

from a physical standpoint.
• This is based on a combination of
factors like genetic ability,
predominance of muscle fiber
types, other factors in your life,
chronological or athletic age, and
mental state.
 Specificity

• Exercise is stress and because

the body efficiently acclimates
to stress, specificity is
imposing a specific type of
stress on the body repeatedly
and in a variety of ways.
 Progression

• To ensure that results will

continue to improve over
time, the degree of the
training intensity must
continually increase above the
adapted work load.
 Overload

• The overload principle is one of

the seven big laws of fitness and
training.
• Simply put, it says that you have
to gradually increase the intensity,
duration, type, or time of a
workout progressively in order to
see adaptations.
 Adaptation

• Over time 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.
 Recovery

• The body cannot repair itself without

rest and time to recover.
• Both short periods like hours between
multiple sessions in a day and longer
periods like days or weeks to recover
from a long season are necessary to
ensure your body does not suffer from
exhaustion or overuse injuries.
 Reversibility

• The benefits of training are

lost with prolonged periods
without training.
LESSON 3
FITT PRINCIPLE
JOHN IVAN F. ALMARIO
Instructor 1
 FITT PRINCIPLE
Placing increasing amounts of stress on the body causes
adaptations that improve fitness; progression is critical.
The FITT Principle (or formula) is a great way of
monitoring your exercise program. The acronym FITT
outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T,
stand for: Frequency, Intensity, Time and Type.
 FITT

Frequency: refers to the frequency of exercise

undertaken or how often you exercise.
Intensity: refers to the intensity of exercise
undertaken or how hard you exercise.
Time: refers to the time you spend exercising or
how long you exercise for.
Type: refers to the type of exercise undertaken or
what kind of exercise you do.
SAMPLE FITT
LESSON 4
Phases of Exercise
JOHN IVAN F. ALMARIO
Instructor 1
A. Traditional Exercise Phase
B. Evolving Exercise Phases
C. Modern Exercise Phases
 Warm-up

• Preparing your body for the

activity of the conditioning part of
your workout.
• Warming up before exercise allows
your body to adjust gradually to
the increased demand on your
heart, muscles, breathing, and
circulation.
 Conditioning (or the
activity/exercise itself)

• It is when you perform the

exercise that produces
fitness benefits: calorie
burning, building
endurance, or muscle
strengthening.
 Cooldown
• Cool down gradually bringing the
body back to its relaxed state from
a super active state.
• Tapering down the muscle
movement before completely
stopping the heavy workouts helps
the body cope better with the
changes in the metabolism and
muscles used during the workout.
MODULE
PATHFit 222
1
JOHN IVAN F. ALMARIO
Instructor 1