PATHFIT 1

MOVEMENT COMPETENCY TRAINING

CHAPTER 1
WELLNESS AND FITNESS
What is the Difference Between Wellness and Fitness?
When it comes to improving overall wellbeing and well-being, many people often use the terms wellness
and fitness interchangeably. However, there is a distinct difference between the two. Wellness is an all-
encompassing approach to living a healthy lifestyle that goes beyond physical activity, while fitness is
more focused on physical performance and the body’s ability to function efficiently during activities like
exercise and daily tasks. To gain a clearer understanding of how these two concepts differ and complement
each other, let’s explore their definitions, goals, benefits, and how they can be integrated into your life.

Defining Wellness, Fitness, and Physical Health

What is Wellness?

Wellness is a holistic concept that encompasses all aspects of an individual’s life, including physical,
mental, emotional, and social well-being. Establishing healthy habits is crucial for achieving wellness, as
these habits contribute to balancing various dimensions of health. It is a proactive approach to health that
focuses on maintaining balance and harmony in every area of life. Wellness is about making intentional
choices that promote overall well-being, such as engaging in regular physical activity, eating a nutritious
diet, managing stress, getting adequate sleep, and nurturing meaningful relationships. Wellness is not just
the absence of illness, but a dynamic process of change and growth towards a healthier, more fulfilling life.

What is Fitness?

Fitness, on the other hand, is a more specific concept that relates to the body’s ability to perform physical
activities effectively and efficiently. Exercise science plays a vital role in understanding and improving
fitness by providing evidence-based knowledge on physical training and health. It is primarily concerned
with physical health and the development of physical attributes such as strength, endurance, flexibility,
and cardiovascular health. Fitness involves regular exercise and physical training to improve or maintain
the body’s performance in various tasks, whether for daily activities, sports, or achieving specific physical
goals. Fitness can be measured through factors such as muscle strength, body
composition, aerobic capacity, and flexibility.

The Goals of Wellness, Fitness, and Mental Health

Goals of Wellness: The goals of wellness are broad and encompass multiple dimensions of health.
Wellness aims to achieve a state of balance and harmony in all areas of life, including physical, mental,
emotional, and social well-being. Key goals of wellness might include:

 Mental Clarity: Enhancing cognitive function, focus, and emotional regulation.

 Promoting an active lifestyle to support overall health and wellbeing.
 Emotional Stability: Managing stress, building resilience, and cultivating a positive outlook.
 Healthy Relationships: Fostering meaningful connections with others and improving social
interactions.
 Preventative Health: Engaging in behaviors that prevent illness and promote long-term health, such
as regular exercise, balanced nutrition, and adequate sleep.
 Personal Fulfillment: Pursuing activities and hobbies that bring joy, satisfaction, and a sense of
purpose.
Goals of Fitness

Fitness goals are typically more specific and measurable, focusing on physical attributes and performance.
These goals might include:

 Strength Building: Increasing muscle mass and improving overall strength.

 Maintaining a physically active routine to combat sedentary behavior and improve health.
 Cardiovascular Health: Enhancing heart and lung function through aerobic exercises like running,
cycling, or swimming.
 Flexibility and Mobility: Improving the range of motion in joints and muscles to prevent injury and
enhance physical performance.
 Endurance: Building the ability to sustain physical activity over longer periods without fatigue.
 Sport-Specific Training: Improving performance in a particular sport or activity, such as running a
marathon, lifting heavier weights, or excelling in a recreational sport.

While fitness goals often focus on tangible outcomes like weight loss, muscle gain, or improved athletic
performance, wellness goals are more holistic and consider the overall quality of life and long-term health.

The Benefits of Wellness, Fitness, and Physical Activity

Benefits of Wellness: Wellness offers a wide range of benefits that go beyond physical health to include
mental, emotional, and social well-being. By focusing on wellness, individuals can:

 Improve Mental Health: Wellness practices like mindfulness, meditation, and stress management
techniques can reduce anxiety and depression, enhance mental clarity, and improve overall emotional
resilience.
 Enhance Emotional Well-Being: Engaging in activities that promote self-care, emotional expression,
and positive relationships can lead to greater emotional stability and fulfillment.
 Promote Physical Health: Wellness encourages a balanced approach to health, including regular
physical activity, proper nutrition, and preventative care, which can reduce the risk of chronic diseases
and improve overall longevity.
 Strengthen Social Connections: Wellness emphasizes the importance of social well-being, fostering
strong, supportive relationships that contribute to a sense of belonging and community.
 Achieve Life Satisfaction: By aligning daily habits with personal values and goals, wellness helps
individuals find greater meaning and purpose in life.

Benefits of Fitness: The benefits of fitness are primarily related to physical health and performance, but
they also extend to mental and emotional well-being. These benefits include:

 Physical Strength and Endurance: Regular exercise helps build muscle strength, increase endurance,
and improve the body’s ability to perform daily tasks and physical activities with ease.
 Improved Cardiovascular Health: Engaging in aerobic activities strengthens the heart and lungs,
reducing the risk of heart disease, stroke, and other cardiovascular conditions. Regular physical
activity is crucial in preventing cardiovascular disease and maintaining heart health.
 Weight Management: Fitness plays a key role in maintaining a healthy weight by burning calories,
building muscle, and improving metabolism.
 Enhanced Flexibility and Mobility: Stretching and flexibility exercises improve the range of motion
in joints and muscles, reducing the risk of injury and improving overall physical performance.
 Mental Health Benefits: Physical activity releases endorphins, which can reduce stress, improve
mood, and boost self-confidence.

By combining fitness with wellness, individuals can achieve a comprehensive approach to health that
addresses both physical and mental well-being.
 Health-Related Fitness
Good health have a strong relationship with health related components of physical fitness because it
determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities
associated with low risk of premature development of the hypokinetic diseases. It is also known as
physiological fitness.

The main aims of health-related fitness testing are :

 Educating clients about their present health-related fitness status in relationship to standard age and
sex- matched normative values
 Providing data that are helpful for making clinical decision while prescribing exercises to address all
fitness components
 Collecting baseline and follow up data that allow evaluation of progress by exercise program
participants
 Motivating participants by establishing SMART goals
 Stratifying cardiovascular risk

The components of health-related fitness includes: body composition, muscular endurance, muscular
strength, cardiovascular endurance and flexibility.

1. Body composition can be expressed as the relative percentage of body mass that is fat and fat-free tissue
using a two-compartment model. It can be measured with both laboratory and field techniques that vary in
terms of complexity, cost, and accuracy. Anthropometric methods are: Body mass index, Circumferences
and Skinfold measurements. Hydrodensitometry weighing, plethysmography are some methods used in lab.

 Skin fold thickness- measurements involve measuring skin and subcutaneous adipose tissues at several
different standard anatomical sites around the body and converting these measurements to percentage
body fat.

% body fat = (fat weight/total body weight) * 100

 BMI- Key index for relating a person’s body weight to height.

BMI= M/(H*H), where M= body mass in kilograms and H= height in meters

(A higher BMI score usually indicates higher levels of body fat)

 Waist to hip ratio- Measured using a tape measure around the waist and the largest hip circumference.
The ratio is a simple calculation of the waist girth divided by the hip girth.

2. Muscular Fitness

It includes muscular endurance and strength. They determine bone mass, glucose tolerance, musculo-
tendinous integrity, and ability to carry out ADLs. Muscle function tests are very specific to the muscle
group tested , the type of contraction, the velocity of muscle movement, the type of equipment, and the joint
range of motion.

 Muscular Strength: It is the muscle's ability to exert force at high intensities over short periods of time.
Static or isometric strength can be assessed by using various devices such as dynamometer and
tensiometers. 1 repetition maximum (1- RM), the greatest resistance that can be moved through the full
range of motion in a controlled manner with good posture, is the standard for dynamic strength
assessment.
 Muscular Endurance: It is the ability of muscle group to execute repeated contractions over a period of
time sufficient to cause muscle fatigue, or to maintain a specific percentage of the maximal voluntary
contraction for a prolonged period of time. Absolute muscular endurance is the total number of
repetitions at a given amount of resistance is measured. Relative muscular endurance is the number of
repetitions performed at a percentage of the 1 -RM (e.g: 75%) which is in both pre- and post-testing.

3. Cardiorespiratory Endurance
Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate to high
intensity exercise for prolonged periods. The performance depends upon the functional state of the
respiratory, cardiovascular, and skeletal muscle systems. The criterion measure of cardiorespiratory fitness is
determined by maximal oxygen uptake (VO2max). The best measure of cardio-respiratory fitness is VO2
max, volume (V) of oxygen used when a person reaches his or her maximum (max) ability to supply oxygen
(O2) to muscle tissue during exercise.

4. Flexibility is the ability to move a joint through its complete range of motion. It is important in the ability
to carry out ADLs and in athletic performance. It depends on a number of specific variables including
distensibility of the joint capsule, adequate warm-up, and muscle viscosity. Flexibility is joint specific, thus,
no single flexibility test can be used to evaluate total body flexibility. Goniometers, inclinometers,
electrogoniometers, the Leighton flexometer and tape measures are some common devices to measure
flexibility in degrees. Sit and reach test is one of the flexibility tests.

Physical-related Fitness
It is also known as performance-related fitness components. It is associated with athletic competition but
should be considered in the overall fitness of all individuals. These components are pertaining with the
athletic ability of an individual. There are 6 components of physical fitness: balance, co-ordination, agility,
speed , power, and reaction time.

 Balance
Balance is the ability of an individual to maintain their line of gravity within their base of support. It can be
classified into static and dynamic. Balance is control by three different system: somatosensory, visual and
vestibular system. It can be assessed by various outcome tools such as berg balance scale, BESTest, etc.

1)One leg stance test- Individual is asked to stand on 1 leg for 10s with eyes open or closed

2)Sharpened Romberg’s test- Individual stands with both feet in tandem (feet touching heel to toe) with eyes
closed to mask the problem with balance.

3)Time up and Go test- This balance test measures the time needed to rise to standing from a chair, walk 3m,
turn, walk back to chair and sit down.

 Coordination

It is the ability to use the senses, such as sight and hearing, together with body parts in performing motor
tasks smoothly and accurately. Alternate hand wall toss test is one the test via which co-ordination can be
assessed.

Finger to Nose test- This test is designed to observe the smoothness and timing of arm movement. The
individual is asked to repetitively touch the nose using the index finger and then to touch the clinician’s
outstretched finger.

 Power

It is the rate at which one is able to exert maximal force. Vertical jump test and hop test are some examples
of power testing for lower extremity. Medicine ball throw test can be used to assess upper extremity power.
 Agility
Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a
stimulus”. It performs a series of explosive power movements in a rapid succession in opposing directions.

 Reaction time
Reaction time is related to the time elapsed between stimulation and the beginning of the reaction to it.
Reaction time is affected by several variables including attentive, cognitive and motor functions. Three basic
reaction time paradigms have been described:

1. simple reaction time has a single stimulus and a single predefined response,
2. recognition reaction time has several false stimuli mixed with one correct stimulus prompting the
response, and
3. choice reaction time involves multiple stimuli and differing responses for each stimulus.

It can be accessed via Drop-Ruler test. Please watch the video below to understand this test.

 Speed
It relates to the ability to perform a movement within a short period of time. Speed combined with strength
will provide power and force. Sprint test is one of the examples of the test that can be used to examine
person's speed.

Physical activity
Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy
expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be
categorized into occupational, sports, conditioning, household, or other activities. Physical activity or
exercise can improve your health and reduce the risk of developing several diseases like type 2
diabetes, cancer and cardiovascular disease.

Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular
activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

 reduce your risk of a heart attack

 manage your weight better
 have a lower blood cholesterol level
 lower the risk of type 2 diabetes and some cancers
 have lower blood pressure
 have stronger bones, muscles and joints and lower risk of developing osteoporosis
 lower your risk of falls
 recover better from periods of hospitalisation or bed rest
 feel better – with more energy, a better mood, feel more relaxed and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. There are many views as to how exercise helps
people with depression:

 Exercise may block negative thoughts or distract you from daily worries.
 Exercising with others provides an opportunity for increased social contact.
 Increased fitness may lift your mood and improve your sleep patterns.
 Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress
hormones.

 FITNESS GOAL
Making any lifestyle change can be challenging. Many people find that having a goal in mind gives them
something to work towards, motivates them to stay on track and provides a measure of how well they are doing. If
you’re trying to become more physically active, realistic, well-planned goals keep you focused and motivated.

1. Setting physical activity goals

Several key principles can be applied to help you set your physical activity goals. These include:

 Pinpoint your ultimate goal.

 Find out how to achieve your ultimate goal.
 Set small, specific mini-goals.
 Monitor your progress regularly.
 Adapt to changing circumstances.
 Don’t be too hard on yourself

2. Pinpoint your ultimate fitness goal

Suggestions include:

 Be realistic – Your ultimate fitness goal could be to be fit enough to participate in a competition on a set
date or to do 10 laps of the pool. Whatever the case, make this goal realistic. Remember that most of us
will never be world-famous athletes or supermodels. Think about what is achievable for you. Write down
your goals.
 Be specific – Don’t make your ultimate goal a general statement like: ‘I want to lose weight’. Make it
measurable. Exactly how many kilograms do you want to lose?
 Choose a goal that is meaningful and important to you, not to anybody else. For example, if your
partner wants you to lose weight, but you’re happy as you are, you may find it difficult to commit to your
exercise routine in the long term.

3. Find out how to achieve your ultimate fitness goal

Once you have decided on your health and fitness goal, you need to consider how you will reach that goal.
Different fitness goals require different approaches. For example, weight loss requires you to regularly burn more
kilojoules than you consume. An effective strategy may include:

 Choose aerobic activities such as walking.

 Exercise for at least 30 minutes on all or most days of the week.
 Cut back on junk food.
 Eat smaller food portions.
 Increase the amount of fresh fruits and vegetables, lean meats, low-fat dairy products
and wholegrain foods in your daily diet.

4. Set small, specific fitness goals

You are more likely to reach your ultimate goal if you break it down into small, short-term mini-goals. Short-term
goals are specific, daily actions or behaviours that lead you to your ultimate goal. Suggestions include:

 Know your starting point, so you can pick activities that are comfortable and realistic for you, and build
slowly at a pace that feels right for you.
 Set a reasonable timeframe. For example, if you want to lose 20 kg, then a realistic weight loss of 1 kg of
body fat every one to two weeks means that you need to allow yourself around 20 to 40 weeks.
 Consider your exercise routines as mini-goals. For example, one mini goal might be to exercise on all or
most days of the week. The more mini goals you achieve, the more motivated you will become.
If you are unsure how to best achieve your particular fitness goals, ask an expert. For example, see your doctor,
browse through the Better Health Channel fact sheets or consult an exercise physiologist, physiotherapist or
appropriately qualified and certified personal trainer.

5. Monitor your physical activity regularly

Make your mini-goals measurable. Decide how you are going to monitor your progress and record every detail in
a training diary. Suggestions include:

 Measure your progress in concrete ways. For example, if you are weight training, write down the weight
and repetitions for each exercise. If you are exercising to lose weight, keep track of your weight loss.
 Choose appropriate ways to measure your progress. For example, bathroom scales don’t distinguish
between muscle and fat. It may be better to take your measurements with a tape measure, or just notice
how your clothes fit.
 Find as many different ways to monitor your progress as you can and write down your progress regularly,
such as once a week. For example, if you are exercising to lose weight, you might like to record your
exercise sessions, daily diet and weekly measurements. Include incidental achievements like feeling more
energetic or fitting into a smaller pair of jeans. Give yourself plenty of ways that you can succeed.
 Celebrate your progress.

6. Adapt your physical activity to changing circumstances

Life can interrupt your training schedule. Suggestions for adapting to such changes include:

 Think about ways to cope with interruptions. For example, you may not be able to exercise in your usual
way when on holidays, but you can always walk or use the hotel fitness facilities.
 If you get injured or become ill, don’t abandon your fitness goals. Instead, adjust your ultimate goal’s time
frame. Come up with micro-goals to keep you on track while you recover. For example, you may be too ill
to exercise, but you can improve your diet. Write down these micro-goals in your training diary to keep up
your motivation.
 If your fitness goal seems beyond you, readjust your mini-goals and stay motivated.

7. Physical activity – don’t be too hard on yourself

Sometimes, you may find that your fitness goal is too ambitious. For example, maybe you are losing 0.5 kg a
week instead of 1 kg, and sometimes you may not lose any weight (remember muscle weighs more than fat), so
make sure you focus on how you feel. You know yourself much better than a set of scales does.

 The first few months of a new exercise program are always the most challenging. Adjust your short-term
goals, persist and have faith that things will get easier with time.
 Celebrate your achievements, no matter how small. Making a commitment to a healthier lifestyle is a
tremendous achievement, even if your fitness goal is a little harder to reach than you first thought. Flip
back to the start of your training diary and appreciate how far you’ve come.
 Have a secondary fitness goal in mind. For example, if your ultimate goal is to lose 20kg, an ability to jog
for 20 minutes may be your secondary goal. Achieving this secondary goal is still a great success.
 Don’t give up. You’re worth the effort.
 Activity 1
Instruction: Read the questions below and choose the correct answer. Write it in a 1/4 sheet of paper.

1. What is the primary focus of fitness?

a) Mental health
b) Social well-being
c) Physical performance
d) Emotional stability
2. Wellness is best described as:
a) Physical health only
b) A balanced approach to overall well-being
c) Achieving high athletic performance
d) Avoiding physical exercise
3. Which of the following is NOT a component of health-related fitness?
a) Cardiovascular endurance
b) Muscular strength
c) Reaction time
d) Flexibility
4. Which of the following goals is typically associated with wellness?
a) Increasing muscle mass
b) Developing emotional stability
c) Running a marathon
d) Lifting heavier weights
5. What is the primary difference between wellness and fitness?
a) Wellness focuses solely on diet, while fitness focuses on exercise.
b) Wellness is more holistic, while fitness focuses on physical performance.
c) Fitness includes mental health, while wellness does not.
d) There is no difference.
6. Which of the following best describes the term "body composition"?
a) The amount of fat versus muscle in the body
b) The total weight of a person
c) The strength of the bones
d) The size of the muscles
7. Which fitness component involves the ability to sustain activity for long periods?
a) Flexibility
b) Muscular strength
c) Endurance
d) Power
8. Which of the following is a key benefit of wellness?
a) Improved cardiovascular endurance
b) Building muscle mass
c) Emotional stability and mental clarity
d) Increasing speed
9. What is the best measure of cardiorespiratory fitness?
a) Body mass index (BMI)
b) Waist-to-hip ratio
c) VO2 max
d) Flexibility test
10. What does the term "muscular endurance" refer to?
a) The ability to exert maximal force
b) The ability to perform repetitive movements over time without fatigue
c) The strength of a single muscle contraction
d) Flexibility of the joints
11. Which method is used to measure body fat percentage?
a) BMI
b) Waist-to-hip ratio
c) Skinfold thickness
d) Goniometer test
12. Which of the following is NOT typically a benefit of regular physical activity?
a) Reduced risk of type 2 diabetes
b) Stronger bones and muscles
c) Decreased levels of serotonin
d) Lower blood pressure
13. What is the purpose of SMART goals in fitness?
a) To focus only on short-term performance goals
b) To establish clear, measurable, and achievable fitness targets
c) To focus on weight loss only
d) To reduce the amount of exercise performed
14. Which aspect of wellness emphasizes nurturing relationships?
a) Emotional wellness
b) Social wellness
c) Physical wellness
d) Mental wellness
15. Which of the following is a benefit of fitness that extends beyond physical health?
a) Decreased muscle mass
b) Mental health improvements like mood enhancement
c) Decreased flexibility
d) Increased heart disease risk
16. What is flexibility defined as in fitness?
a) The ability to move a joint through its complete range of motion
b) The ability to perform tasks for long periods of time
c) The ratio of fat to muscle
d) The capacity to build strength
17. What role does wellness play in preventive health?
a) Prevents mental health issues only
b) Reduces the need for physical exercise
c) Helps prevent illness through balanced living and self-care
d) Focuses solely on reducing body fat
18. Which test measures balance?
a) Sit and reach test
b) One leg stance test
c) VO2 max test
d) Sprint test
19. What is the main focus of performance-related fitness?
a) Emotional stability
b) Physical health for daily tasks
c) Athletic competition and specific performance skills
d) Social well-being
20. Which wellness activity promotes emotional stability?
a) Running a marathon
b) Mindfulness and meditation
c) Lifting heavier weights
d) Increasing muscle endurance
 THE MFITT PRINCIPLE
THE FITT PRINCIPLE
There are four ways to achieve fitness in an exercise program. They can easily be remembered using the
mnemonic, FITT.

FITT: Frequency
How often you should train depends on what you wish to achieve. The National Institute for Health and Clinical
Excellence suggests that to maintain health, you should do 30 minutes of moderate exercise 5 times a week.
However, if you wish to become an intermediate or elite competitor in any sport, you will need to train much more
frequently. Elite rowers often train twice a day! Training is best done regularly, rather than at random intervals.

FITT: Intensity
Intensity refers to how hard you work during your training sessions. This is an extremely important aspect of FITT
principle and is probably the hardest factor to monitor. The best way to measure intensity is to monitor a
performer’s heart rate. The harder you work, the faster your heart beats. Heart rate can indicate which energy
system is being used.
FITT: Intensity – Energy Systems
Aerobic System Anaerobic System
- It occurs during low-intensity, long duration Refers to the absence of oxygen.
exercises. - If the exercise is fast or intense and done in short
- When exercise is not too fast and at a constant, bursts, the heart cannot supply oxygen to the
steady rate, the heart can keep the muscles fully muscles as fast as the cells are using it.
supplied with oxygen. - It does not use oxygen to generate energy. The
- It includes rhythmic activities that use a lot of exercises include intense, short bursts of activity that
oxygen and large muscles over a long period of time, make the muscles work hard, such as sprinting,
such as jogging, swimming, and cycling. (Health throwing a ball, and lifting weights. (Health Corps)
Corps) - Any activities that do not require oxygen to
- Are exercises that requires oxygen to full the work continue use energy sources because they are short
due to the length of activity. Generally Speaking any in duration generally less than 60 seconds. (National
activities greater than 60 seconds in duration require Academy of Sports Medicine)
oxygen to continue to burn carbohydrates or fat as
energy. (National Academy of Sports
Medicine)

FITT: Intensity – maximum heart rate (MHR)

In order to train the correct energy system, you need to calculate your maximum heart rate (MHR). Heart rate is
measured in beats per minute. Your maximum heart rate is the fastest that your heart can beat. It depends on
your age and can be estimated using the following formula:

Maximum heart rate = 220 – age

Maximum heart rates can be shown on a graph.

FITT: Intensity – training zones

If a performer wishes to train their aerobic system, they should train at between 60% and 80% of their
maximum.

If a performer wishes to train their anaerobic system, they should train at between 80% and 90% of their
maximum.

The precise percentage level you train at will be based upon your current level of fitness.

An unfit performer looking to improve their aerobic

fitness would train at 60% of their maximum heart
rate.

A fit performer looking to improve their aerobic

fitness would train at more like 80% of their
maximum heart rate.

80% to 90% of MHR – Training in the anaerobic zone increases strength and power. As you approach
90% of the performer’s maximum heart rate, training time will have to get shorter and it will take more
time for the performer to recover. This is because anaerobic exercise produces lactic acid, which builds up
in the muscles. When there is too much lacticacid, the performer must stop.

60% to 80% of MHR – Training between these levels will improve a performer’s stamina (or aerobic
fitness) levels. Lactic acid is not produced during aerobic exercise. Performers can train aerobically for
much longer periods.

FITT: Time

Intensity will affect the time (or duration) of each training session. The length of session required to
achieve improvements depends on how hard a performer is training.

To achieve improvements in aerobic fitness, you should aim to spend at least 20 minutes per session in the
target zone.

However, time will vary greatly depending on the activity the performer is training for.

If they are training for a marathon, they may need to spend several hours at a time in the aerobic zone.

A sprinter, on the other hand, will need to spend relatively little time actually exercising – their sessions
are likely to consist of many short, high intensity bursts with lengthy rests in-between.

FITT: Type

If your aim is simple health related fitness, then the type of exercise you do does not mattervery much – it just
needs to raises your pulse into the aerobic zone for about 20 minutes.

You could even include activities like gardening, walking the dog or just dancing round yourkitchen!

However, if you are training for a specific event or competition, then the type of exerciseyou do is very
important.
 Overload can be achieved by changing the type of exercise – for example, you could lift thesame weight but in
a different way and using different muscles.

Guidelines for Training

Train regularly
Start slowly, and get in shape gradually; do not over trainWarm up
before exercise
Cool down after exercise
Exercise safely
Listen to your body, and get adequate rest
Cycle the volume and intensity of your workoutsTry
training with a partner
Vary your activities
Train your mind Have
fun
Track your progress
Keep your exercise program in perspective Train the
way you want your body to change
 PRINCIPLES OF TRAINING
Improving performance is not just about training more – competitors need to follow acarefully planned
training programme.

This programme must be systematic and take into account the demands of the activity andthe needs,
preferences and abilities of the performer.

There are a number of principles that performers and coaches must follow if they are to fulfiltheir potential.

All training programmes must consider the individual needs of the performer.

Before designing a training programme, you need to ask the following questions about theindividual:

What is their initial level of fitness?How

old are they?
Are they male or female? Why do
they want to train?
What is their aim or motivation?

The answers will help you to tailor the training programme to the individual needs andabilities of the
performer.

When planning any training, you have to apply the principles of training. The principles canbe easily
memorized using the mnemonic, SPORT.

S Specificity
P Progression
O Overload
R Reversibility
T Tedium
\

1. PRINCIPLES OF SPECIFICITY
The Principle of Specificity states that exercising a certain body part, component of the body, or particular
skill primarily develops that part or skill. You must do specific types of activity to improve specific parts
of the body in specific ways.

In relation to the body, in order for one to train the pectorals, for example, one must use exercises which
activate the pectorals; performing squats in this instance will be ineffective.In relation to skill, the Principle
of Specificity implies that, to become better at a particular exercise or skill, one should perform that
exercise or skill.

Different events can require very different forms of training.

 For example, if you’re training for a weightlifting competition, it’s no use going swimming every day.
You need to concentrate on strength training for your arms and legs.

You need to train specifically to develop the right…

muscles – if your sport requires a lot of running, work mainly on your legs. type of
fitness – do you need strength, speed, stamina or a combination?
skills – you need to practice any relevant skills like kicking, serving and passing.

The specific type of exercise you do determines the benefit you receive. For example, the type of exercise
you will do to gain muscles is different from improving your cardiovascularendurance. If you want to gain
muscles lift weights, but if you want to improve your cardioyou need to run long distance.

2. PRINCIPLES OF PROGRESSION
Progression means gradually increasing the amount of exercise you do. Start small and startslow!

As the body adapts to the exercise program you must gradually increase the overload to continue to adapt.
It is critical that all progressions are gradual and small in nature to preventover loading the body’s ability to
recover.

When a performer first starts exercising, their levels of fitness may be poor. If a coach increases the
training too quickly, the body will not have time to adapt and this may result in injury. Slow and steady
progress is the best way forward.

For example, if you were

training for a 10 km run,
you might startby going for
two 30 minute runs a week.
You could then increase the
time you run by 3 minutes
each week – that’s how
principle of progression is
applied.

Gradually increasing the frequency, intensity and duration of fitness sessions is an important factor in
developing an effective training programme.

In terms of type of training, progression should be based on the principle of moving from easy activities
to difficult ones.
 For example, if you were creating a training program for a novice skier, you do not start teaching them on
a really steep and difficult run. You need to consider the frequency, intensity and duration of the
training program for the trainee.

Achieving the right balance is very important. Moderation means achieving a balance between not
training enough and overtraining.

Training too much will result in injury. Training too little will result in no fitness benefits.

Without proper rest and recovery time, performers can become too tired to train effectively and become
stressed and irritable. Even worse, overtraining can lead to injury. This can occur through overstressing
joints and tissues, or through poor technique resulting from exhaustion.

3. PRINCIPLES OF OVERLOAD
Fitness can only be improved by training more than you normally do. Unless the body is subjected to
increased demands, improvements in physical fitness will not be made.

If a physical fitness program is to be effective, it must place increased and specific demandson the body. If
the training levels remain the same, then the program will only be maintaining the participant’s level of
fitness, not improving it.

OVERLOAD: using FITT Principles

Overload may be accomplished by increasing one of the four (4) variables of the FITT (Frequency,
Intensity, Time, and Type) principles.

 Frequency – how often you train. (How often should I work out?)
 Intensity – how hard you train. (How much effort should I put in?)
 Time (or duration) – how long you train for. (How long should my workout be?)
 Type – what type of exercise. (Is the exercise suitable for your sport?)

1st known example of OVERLOAD

MILO OF CROTON
 He lifted a small calf several times a week.The calf grew heavier and heavier.

Milo’s muscles grew stronger, allowing him to lift more and more weight.

Tips on Applying the Overload Principle

The following advice is commonly accepted and practiced:

1. Increase loads gradually and progressively.

Training loads should become more intense over a period of time, not increased too abruptly or with too
much intensity.

2. Test maximums.
Through testing, the intensity of training loads can be controlled and monitored.

3. Avoid muscular failure.

Burnout sets are not advised for most sports training. It is not necessary to train until muscles fail or the
athlete collapses.

4. Allow ample recovery time.

Too little recovery over time can cause an overtraining effect. Too much recovery time can cause a
detraining effect.

5. Plan and monitor training loads.

Design long-range, periodized training programs, test athletes, and evaluate their progress to guide
training decisions about overload.

6. Track progress.
Identify general areas where there are common deficits compared to other fitness components and skill
qualities. If athletes "run out of gas", for example, training can be overloaded to improve skilled
performances when fatigued.

7. Alternate activities.
\Organize workouts to allow recovery on some aspects of training while increasing intensityon others.

4. PRINCIPLES OF REVERSIBILITY

Unfortunately, most of the adaptations which result from training are reversible.This simply
means that unless you keep training, any fitness gains will be lost.

The Principle of Reversibility states that when you stop working out, you lose the effects oftraining. It is
sometimes referred to as the ''use it or lose it'' principle.

The Principle of Reversibility states that athletes lose the effects of training after they stop working out. It
is sometimes referred to as the “use it or lose it” principle. However, the detraining effects can be reversed
when training is resumed.

In short, while rest periods are necessary for physical recovery, extended intervals of resting will actually
cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time,
causing the body to revert back to its state prior to training.

Detraining starts to occur within a relatively short time period after training ceases. Approximately 10%
of strength is lost after 8 weeks of inactivity, but 30-40% of muscular endurance is lost during the same
time period.
Fitness will be lost if the training load is reduced (meaning overload is not achieved) or if aperformer stops
training, for example, if they are injured. Coaches need to ensure that long periods of inactivity are avoided
when possible.

For example, endurance can be lost in a third of the time it took to achieve! Strength declinesmore slowly, but
lack of exercise will still cause muscles to wither or become smaller.

5. PRINCIPLES OF TEDIUM
The Principle of Tedium states that training program should not be repetitive for a long time to prevent
boredom. If the training is boring because athletes are doing the same thing for along time then they are
less likely to stick to a training program. If every training session is the same, a performer can lose
enthusiasm and motivation for training.

When planning a training program, it is important to vary the training a bit to prevent performers
becoming bored. You should include a variety of different training methods or vary the type of activity.

Training for endurance events can be particularly boring. Tedium is less of a problem in team sports.
 ACTIVITY 2
Instruction: Read the questions below and choose the correct answer. Write it in a 1/4 sheet of paper.

1. What does the "F" in FITT stand for?

A) Frequency
B) Flexibility
C) Fitness
D) Function
2. Which of the following best describes aerobic exercise?
A) Short bursts of high-intensity activity
B) Long-duration, low-intensity exercise
C) Activities that require no oxygen
D) Exercise lasting less than 60 seconds
3. What percentage of maximum heart rate (MHR) should a performer train at to improve aerobic fitness?
A) 50% to 60%
B) 60% to 80%
C) 80% to 90%
D) 90% to 100%
4. What is the principle of overload?
A) Exercising the same amount every session
B) Increasing the training load progressively to improve fitness
C) Decreasing exercise intensity to avoid injury
D) Performing exercises unrelated to the desired fitness goal
5. Which principle states that fitness is lost when you stop training?
A) Overload
B) Specificity
C) Reversibility
D) Tedium
6. Which of the following exercises is primarily anaerobic?
A) Jogging
B) Sprinting
C) Swimming
D) Cycling
7. According to the FITT principle, how long should a performer spend in the target aerobic zone to see
improvements?
A) At least 10 minutes
B) At least 20 minutes
C) At least 30 minutes
D) At least 60 minutes
8. What does the "T" in SPORT, when referring to principles of training, stand for?
A) Training
B) Time
C) Tedium
D) Technique
9. Which principle emphasizes the importance of training specific muscles and skills for a particular sport?
A) Overload
B) Specificity
C) Progression
D) Reversibility
10. What is the most accurate way to measure intensity in training?
A) Counting the number of exercises
B) Timing the workout session
C) Monitoring heart rate
D) Observing sweat levels
 Chapter 2:
Introduction to Human Movement

BODY AWARENESS
Body awareness is the sense that we have our own bodies. It is an understanding of the partsthat make up
one's body, where they are located, how they feel, and even what they can do.

Gross motor development occurs when the large muscle groups like arms and legs get stronger. Fine
motor development refers to the growth of the smaller muscle groups, like fingers. Fine and gross motor
development are important in body awareness.

It is also important that every person knows how they react or moves in their everyday life.Most of the
human being are capable of doing locomotor and non-locomotor movements. Locomotor movements are
those that incorporate travelling from one point to another. Non-locomotor movements are movements
that occur in the body or the whole body and does not cause the body to travel to another space.
 \

DIRECTIONAL TERMS AND BODY PLANES

Directional
Description
Terms
Anterior In front of or front
Posterior In behind of or behind
Ventral Towards the front of the body
Dorsal Towards the back of the body
Distal Away or farthest away from the trunk or the point of origin of the body part
Proximal Closer or towards the trunk or the point of origin of the body part
Median Midline of the body
Medial Towards the median
Lateral Away from median
Superior Towards the top of the head
Inferior Towards the feet
External Towards the surface, superficial
Internal Away from the surface, deep
Frontal Towards the front of the brain
Occipital Towards the back of the brain
Coronal
Plane Vertical plane dividing the body into anterior and posterior

Sagittal
Plane Vertical plane dividing the body into left and right

Transverse
Plane Horizontal plane dividing the body into superior and inferior

Cardinal Planes of the Body

1. Sagittal Plane – Divides the body intoleft
and right halves.
2. Frontal Plane – Divides the body intofront
and back halves.
3. Transverse Plane – Divides the body intotop
and bottom halves.
MOVEMENTS IN THE HUMAN BODY

Anatomical
Movements Body Movements Description

Flexion Bending Involves decreasing the angle between the twoentities

taking part in the movement.
During flexion, the leg moves backwards or, theforearm
moves upwards and ‘closer’ to the arm, resulting in a
decreased angle between them.
Extension Straightening Involves increasing the respective angle.
During extension, the leg moves forwards / during
extension it straightens, increasing theangle relative to the
arm.
Abduction Moving away fromthe The movement of a limb or other part away from the
reference axis midline of the body, or from anotherpart.
During abduction, you are moving your arm/legaway
from the median plane or body’s midline.

Adduction Bringing closer tothe The movement of a body part toward the body’smidline.
reference axis
During adduction, you are moving your arm/legtowards
the median plane or body’s midline.

Protrusion Forward Involves a movement going straight ahead or

forward.
During protrusion, the mandible moves directlyanteriorly
(think underbite).
Retrusion Backward Involves going backwards.
During retrusion, it moves directly posteriorly(think
overbite).
Elevation Superiorly to the Move anatomical structures up (superiorly).
reference axis
During elevation, the mandible moves directly upwards.
To perform this movement, close yourmouth.

Depression Inferiorly to the Move anatomical structures down (inferiorly).

reference axis
During depression, the mandible moves directly
downwards. To perform this movement, open your
mouth.
Rotation A circular movement of an object around a center or point of rotation.
Lateral rotationor Rotation away fromthe Involves moving the anatomical structurefurther
External rotation midline away to the median plane.
With a straight leg, rotate it to point the toes
outward. This is a lateral rotation of the hip.
 Medial rotationor Rotation toward the Involves bringing the anatomical structurecloser to
Internal rotation midline the median plane.
With a straight leg, rotate it to point the toesinward. This
is a medial rotation of the hip.
Pronation Medial rotation of the Pronate: palm towards the Plants / ground.A
radius, resultingin the person lying prone is facing downward.
palm of the hand
facing posteriorly

Supination Lateral rotation of the Supinate: palm towards the Sun.

radius, resultingin the
palm of the hand A person lying supine is facing upward.
facing anteriorly

Circumduction Combination of: The overall movement starts with flexion, followed
flexion, abduction, by abduction, extension and finally adduction.
extension, adduction The order must be sequential, the result is a circular
movement.
Circumduction occurs when spinning the armwhen
performing a serve in tennis.

Warm-Ups and Cool down

Most warm-ups don’t take very long, just two-three minutes, five minutes tops. To benefit us the most a warm-up
should work the same muscles we will be engaging during the main workout - they should include lighter
exercises or a toned down version of the training ahead.

Examples

 If you are a runner, your best warm-up is a light jog.

 If you are doing martial arts training a warm-up should also include a few light kicks and punches.
 If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood
flowing.
 If you are about to lift weights, do a few lifts with very light weights.

Tip: If you are short on time and you are doing a bodyweight workout, you can forgo a specific warm-up and do
the first set of the circuit moving at a slower pace, jumping lower and moving slower in general turning the first
set into a warm-up.

Cool Down
Cool down
Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity.
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system
by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce
muscle soreness and lessen your risk of injury.
Cooling down after your workout allows for a gradual recovery of PR exercise heart rate and blood pressure.
Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps
regulate blood flow. Cooling down doesn't appear to help reduce muscle stiffness and soreness after exercise, but
more research is needed.
Although there's controversy about whether warming up and cooling down can prevent injuries, proper warmups
and cool-downs pose little risk. Plus, they seem to give your heart and blood vessels a chance to ease into — and
out of — an exercise session. So if you have the time, consider including a warmup and cool-down in your
workout routine.
 Activity 3
Instruction: Read the questions below and choose the correct answer. Write it in a 1/4 sheet of paper.

1. What is body awareness?

a) Understanding how the body responds to stress
b) Awareness of body parts, their location, and what they can do
c) The ability to feel external stimuli
d) Developing only fine motor skills
2. Which type of muscles that refers to gross motor development?
a) Small muscles like those in the fingers
b) Large muscles like those in the arms and legs
c) Muscles related to balance
d) Facial muscles
3. Which of the following movements are classified as locomotor?
a) Jumping and running
b) Twisting and turning
c) Bending and stretching
d) Pushing and pulling
4. Which of the following movement that best describe as non-locomotor movements?
a) Movements that travel across space
b) Movements that occur without traveling
c) Movements using only upper body muscles
d) Only gross motor skills
5. What is the meaning of the directional term “ANTERIOR”?
a) Behind the body
b) In front of the body
c) Towards the side
d) Towards the head
6. Which of the following term that refers to posterior?
a) Towards the feet
b) In front of the body
c) Behind the body
d) Towards the midline
7. Which of the following describes the transverse plane?
a) Divides the body into left and right halves
b) Divides the body into top and bottom halves
c) Divides the body into front and back halves
d) Divides the body into four equal parts
8. Sagittal plane divides the body into:
a) Left and right halves
b) Front and back halves
c) Top and bottom halves
d) Upper and lower halves
9. Which of the following that best describe as flexion?
a) Decreases the angle between two parts
b) Increases the angle between two parts
c) Moves a body part away from the midline
d) Moves a body part towards the midline
10. Which of the following that best describe as extension?
a) Decreasing the angle between two body parts
b) Moving a body part away from the midline
c) Increasing the angle between two body parts
d) Rotating the body part
11. What is the meaning of abduction?
a) Moving a limb away from the midline of the body
b) Moving a limb toward the midline of the body
c) Rotating a limb externally
d) Moving a limb inward
12. What is the definition of Adduction?
a) Moving a limb outward
b) Moving a limb away from the body’s midline
c) Moving a limb toward the body’s midline
d) Rotating the limb internally
13. Which of the following that involves as supination?
a) Rotating the palm downward
b) Rotating the palm upward
c) Moving the body to the right
d) Moving the body to the left
14. What is the meaning of pronation?
a) Rotating the hand so that the palm faces down
b) Rotating the hand so that the palm faces up
c) Moving the leg outward
d) Flexing the foot
15. Which movement combines flexion, abduction, extension, and adduction in a circular motion?
a) Rotation
b) Circumduction
c) Supination
d) Pronation
16. Which of the following that best describe rotation?
a) Movement of a body part in a straight line
b) Circular movement around an axis
c) Movement towards the midline
d) Flexing and extending
17. What is the purpose of a warm-up before exercising?
a) To build muscle mass
b) To gradually raise the body temperature and prepare muscles
c) To stretch the muscles only
d) To cool the body down after a workout
18. What is the importance of cool down after exercising?
a) Increasing muscle mass
b) Gradual recovery of heart rate and blood pressure
c) Speeding up metabolism
d) Strengthening ligaments
19. The frontal plane divides the body into:
a) Superior and inferior halves
b) Left and right halves
c) Front and back halves
d) Upper and lower halves
20. Which of the following that refers to medial rotation?
a) Moving a body part away from the midline
b) Rotating the limb inward, towards the midline
c) Rotating the limb outward, away from the midline
d) Stretching the limb

Prepared by:

MARLYN MARCOS
PATHFIT 1 Instructor
MIDTERM EXAMINATION