PATHFIT 1 - 1st Semester Reviewer | Study notes Physical Education and Motor Learning

PRE-LESSON

SEDENTARY LIVING

- A type of lifestyle involving little or no physical

activity. A person living a sedentary lifestyle is often

sitting or lying down while engaged in an activity like

socializing, watching television, playing video

games, reading or using a mobile phone/computer

for much of the day.

“Body is capable of deteriorating.”

WELLNESS

- The act of practicing healthy habits on a daily

basis to attain better physical and mental health

outcomes, so that instead of just surviving, you're

thriving.

8 DIMENSIONS OF WELLNESS

1. Emotional – Coping effectively with life and

creating satisfying relationships.

2. Financial – Feeling satisfied with current

and future financial situations.

3. Social – Developing a sense of connection,

belonging, and support with others.

4. Spiritual – Discovering a sense of purpose

and meaning in life.

5. Occupational – Finding personal

satisfaction and enrichment in one’s work.

6. Physical – Acknowledging the importance

of physical activity, nutrition, and sleep.

7. Intellectual – Recognizing creative abilities

and finding ways to expand knowledge and

skills.

8. Environmental – Maintaining good health

by occupying pleasant, stimulating

environments that support well-being.

FITNESS

- Fitness is the ability to meet the demands of the

environment.

-FITNESS is a blend of a number of different

physical qualities.

- Physical Fitness is only one area of TOTAL

fitness.

- Other areas include mental, social, and emotional

fitness.

- Physical fitness is made up of 11 different parts or

components: 5 are Health-related and 6 are

Skill-related.

HEALTH-RELATED

FITNESS

COMPONENTS

SKILL-RELATED

FITNESS

COMPONENTS

Cardiovascular

Endurance

Speed

Muscular Endurance

Power

Muscular Strength

Agility

Flexibility

Balance

Body Composition

Coordination

Reaction Time

TOPIC 1: COURSE INTRODUCTION

MOVEMENT COMPETENCY TRAINING

- This course reintroduces the fundamental

movement patterns that consist of non-locomotor

and locomotor skills, which are integrated with core

training to meet the demands of functional fitness

and physical activity performance. Emphasis will be

on exercise regression and progression for the

enhancement of fitness and the adaptation of

movement competencies to independent physical

activity pursuits. In conjunction with fitness and

wellness concepts, exercise, and healthy eating

principles, periodic evaluations will be conducted of

one’s level of fitness and physical activity, as well as

eating patterns to monitor one’s progress and

achievement of personal fitness and dietary goals.

COURSE OUTCOMES

● Reintroduction of the fundamental

movement patterns (non-locomotor and

locomotor skills) integrated with core

training.

● Emphasis on exercise regression and

progression.

● Integration of fitness and wellness concepts.

● Exercise and healthy eating principles.

● Periodic evaluation.

5 STEPS TO FITNESS

STEP 1: BEHAVIORAL MODIFICATION

STEP 2: BODY TYPES, AND SUGGESTED DIET

STEP 3: PROPER EXERCISE AND DIET

STEP 4: FITNESS ASSESSMENT

STEP 5: FITNESS AND WELLNESS

ENGAGEMENT

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PRE-LESSON

SEDENTARY LIVING

A type of lifestyle involving little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like socializing, watching television, playing video games, reading or using a mobile phone/computer for much of the day. “Body is capable of deteriorating.” WELLNESS
The act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving. 8 DIMENSIONS OF WELLNESS

1. Emotional – Coping effectively with life and

creating satisfying relationships.

2. Financial – Feeling satisfied with current

and future financial situations.

3. Social – Developing a sense of connection,

belonging, and support with others.

4. Spiritual – Discovering a sense of purpose

and meaning in life.

5. Occupational – Finding personal

satisfaction and enrichment in one’s work.

6. Physical – Acknowledging the importance

of physical activity, nutrition, and sleep.

7. Intellectual – Recognizing creative abilities

and finding ways to expand knowledge and skills.

8. Environmental – Maintaining good health

by occupying pleasant, stimulating environments that support well-being. FITNESS

Fitness is the ability to meet the demands of the environment.
FITNESS is a blend of a number of different physical qualities.
Physical Fitness is only one area of TOTAL fitness.
Other areas include mental, social, and emotional fitness.
Physical fitness is made up of 11 different parts or components: 5 are Health-related and 6 are Skill-related.

HEALTH-RELATED

FITNESS

COMPONENTS

SKILL-RELATED

FITNESS

COMPONENTS

Cardiovascular Endurance Speed Muscular Endurance Power Muscular Strength Agility Flexibility Balance Body Composition Coordination Reaction Time TOPIC 1: COURSE INTRODUCTION MOVEMENT COMPETENCY TRAINING

This course reintroduces the fundamental movement patterns that consist of non-locomotor and locomotor skills, which are integrated with core training to meet the demands of functional fitness and physical activity performance. Emphasis will be on exercise regression and progression for the enhancement of fitness and the adaptation of movement competencies to independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise, and healthy eating principles, periodic evaluations will be conducted of one’s level of fitness and physical activity, as well as eating patterns to monitor one’s progress and achievement of personal fitness and dietary goals. COURSE OUTCOMES ● Reintroduction of the fundamental movement patterns (non-locomotor and locomotor skills) integrated with core training. ● Emphasis on exercise regression and progression. ● Integration of fitness and wellness concepts. ● Exercise and healthy eating principles. ● Periodic evaluation. 5 STEPS TO FITNESS STEP 1: BEHAVIORAL MODIFICATION STEP 2: BODY TYPES, AND SUGGESTED DIET STEP 3: PROPER EXERCISE AND DIET STEP 4: FITNESS ASSESSMENT STEP 5: FITNESS AND WELLNESS ENGAGEMENT

TOPIC 2: BODY TYPE, AND

SUGGESTED DIET

BODY TYPE, AND SUGGESTED DIET

Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. BODY TYPES ECTOMORPH → Lean muscle mass → Fast metabolism → Usually tall and thin MESOMORPH → Athletic → Naturally strong → Easily gains muscle → Broad shoulders → Gains fat faster than ectomorph ENDOMORPH → Gains fat easily → Difficulty in losing fat TOPIC 3: EXERCISE AND NUTRITION FACTS EXERCISE AND NUTRITION FACTS
The key to FITNESS is developing a healthy diet and exercise habits. You may not like those words — diet and exercise. But don't get hung up on them. Diet just means eating healthy. Exercise means being more physically active. WHAT IS TDEE? TDEE stands for “ Total Daily Energy Expenditure .” In brief, TDEE is the number of calories you burn each day. NOTE: The number of calories you burn each day varies. Since your TDEE depends on how much you move, how much you eat, and how many calories you burn at rest. TOPIC 4: NON-LOCOMOTOR AND LOCOMOTOR MOVEMENTS TERMS TO REMEMBER

● Progression

● Regression

● Ipsilateral

● Contralateral

NON-LOCOMOTOR SKILLS

Breathing and Bracing Breathing - Mostly focusing on a long and relaxing exhale and proper inhale to use breathing to set the position of our ribcage and pelvis. This is a lower threshold activity. Bracing - A forceful holding of breath that uses a higher threshold strategy to stabilize the thorax and pelvis. Dead bug series Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they're just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side. Rolling One way for non ambulatory children to move from one place to another. It is done in a reclining position on the floor. Usually, the head turns first; arms, trunk, and legs follow in that order. Bird dog series Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor. Lumbo-pelvis Exercises Scapulo-Thor acic Exercise Bodybuilding lore has people bench press or perform a push-up by holding the shoulder blades in retraction to eliminate the

BASIC RESISTANCE TRAINING MOVEMENT

PATTERNS

Lower Body: Squat, Lunge, and Hinge Squats – are lower body exercises that include hip, knee and ankle flexion where the knee goes through a large degree of motion. Hinges – are lower body exercises that involve hip flexion with limited knee flexion. Lunge – is a stepping action involving locomotion. Lunges will have an element of a squat within them. Upper Body: Horizontal Pull & Push; Vertical Pull & Push A horizontal pushing exercise is any exercise that involves moving a weight straight out in front of you so that it’s going away from your torso horizontally (think bench press). Specifically, the most common examples of horizontal pushing movements are: ● Bench Press ● Low Incline Bench Press ● Decline Bench Press ● Flat/Incline/Decline Chest Press Machine ● Flat/Incline/Decline Flyes A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows). Specifically, the most common examples of horizontal pulling movements are: ● Bent Over Rows ● Seated Cable Rows ● T-Bar Rows ● Chest Supported Machine Rows A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press). Specifically, the most common examples of vertical pushing movements are: ● Standing Overhead Shoulder Press ● Seated Overhead Shoulder Press ● Lateral Raises ● Front Raises ● High Incline Bench Press A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from overhead (think lat pull-downs). Specifically, the most common examples of vertical pulling movements are: ● Pull-Ups ● Chin-Ups ● Lat Pull-Downs Lifting And Throwing Lifting refers to the act of raising or raising an object from a lower position to a higher position. It requires the use of the muscles in the arms, back, and legs to generate the force needed to lift the object. Lifting typically involves a slow, controlled movement and can be done using different techniques, such as using the legs and hips to lift a heavy object or using the arms and back to lift a lighter object. Throwing , on the other hand, involves using the muscles in the arm, shoulder, and back to generate the force needed to propel an object through the air. Throwing requires a quick, explosive movement and involves releasing the object from the hand at high speed. Throwing can be done with various objects, such as a ball or a javelin, and is often used in sports or other activities that require the ability to throw an object accurately and with power.

RECITATION QUESTIONS

What are the three main sources of calories? Answer: Carbohydrates, Protein/s , Fat/s
A kind of lifestyle where you do physical activities such as exercise, walking or anything that makes you move. Answer: Active Lifestyle
A type of body where its metabolism is fast. They're known for their elongated bones and skinny image. They're usually tall and thin. Answer: Ectomorph
A kind of Non-Locomotor Movement. The most important. The more you integrate this in your exercises the more your movements become easy and light. Answer: Breathing
Start on all fours with stable shoulders and neutral spine and pelvis. Tuck toes and your knees lifted a couple of inches off the floor. Shift weight into the ball of your left foot and your right hand, keeping your torso as stable and level as you can. You can do this in Ipsilateral and contralateral. What exercise is this? Answer: Bird Dog Series
Enumerate the 5 Linear Movement under Locomotors that we have discussed. Answer: Hopping, Leaping, Skipping, Jogging, and Running
A Dimension of wellness that correlates to expanding a sense of purpose and meaning in life, including one's morals and ethics Answer: Spiritual Wellness
A series of tests that measures and monitors students' physical fitness level. Answer: Fitness Assessment/ Physical Fitness Test 9.Enumerate the Non-Locomotors. Answer: Breathing and Bracing the core Dead Bug Series Rolling Bird Dog Series Lumbo-Pelvic Exercise Scapulo Thoracic Exercise Plank Series Squat Series
If you have poor results in your physical fitness test specifically sit and reach. You need to improve what aspect of fitness? Answer: Flexibility
1. What do we call a set of exercises done in a continuous manner? Answer: Series
2. A set of exercises created into a set of training in a continuous form. Its name is based on electronic terminology. Answer: Circuit Training
3. A term used in an exercise that requires increase of sets or repetition. Answer: Progressive/Progression
4. Between Endomorph, Mesomorph and Ectomorph. Which body type has denser bone? Answer: Endomorphs tend to be defined by having thicker, denser bones, too, allowing them to more safely support heavy loads. The greater the Endomorphic level the denser the bone.
5. Compete Name of Subject Adviser Answer: Jude Reyben Geroy Jadera

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Download PATHFIT 1 - 1st Semester Reviewer and more Study notes Physical Education and Motor Learning in PDF only on Docsity!

PRE-LESSON

SEDENTARY LIVING

1. Emotional – Coping effectively with life and

2. Financial – Feeling satisfied with current

3. Social – Developing a sense of connection,

4. Spiritual – Discovering a sense of purpose

5. Occupational – Finding personal

6. Physical – Acknowledging the importance

7. Intellectual – Recognizing creative abilities

8. Environmental – Maintaining good health

HEALTH-RELATED

FITNESS

COMPONENTS

SKILL-RELATED

FITNESS

COMPONENTS

TOPIC 2: BODY TYPE, AND

SUGGESTED DIET

BODY TYPE, AND SUGGESTED DIET

● Progression

● Regression

● Ipsilateral

● Contralateral

NON-LOCOMOTOR SKILLS

BASIC RESISTANCE TRAINING MOVEMENT

PATTERNS

RECITATION QUESTIONS