PATHFIT 1: MOVEMENT COMPETENCY
TRAINING
OVERVIEW
PATHFIT 1 introduces 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 evaluation will be conducted of one’s level of
fitness and physical activity, as well as the eating patterns to monitor one’s
progress and achievement of personal fitness and dietary goals.
CONCEPTS OF
PHYSICAL ACTIVITY AND PHYSICAL FITNESS
At the end of the lesson, students should be able to:
▪ Define physical activity and physical fitness
▪ Recognize the importance and benefits of physical activity
▪ Identify the different physical fitness components
▪ Familiarize t he importance of each components in measuring one’s ability or
skill
▪ Differentiate the categories of physical fitness
▪ Identify the human muscle part that plays a very important role in exercise
▪ Classify the different functions of the muscles
▪ Acquire awareness of the body types
PHYSICAL ACTIVITY
Physical activity is a
bodily movement
produced by the skeletal
and muscular system that
uses energy.
For some reasons and
purposes, physical activity
should be performed
moderately and
vigorously. Regular
moderate-intensity
physical activity such as
walking briskly, bicycling,
dancing, water aerobics,
general gardening, and
participating in sports.
BENEFITS:
It reduces the risk of
cardiovascular disease,
diabetes, cancer, chronic
conditions, and depression.
Moreover, adequate levels
of physical activity will
decrease the risk of a hip
vertebral fracture and help
control weight. (WHO.int).
WHAT IS PHYSICAL
FITNESS?
Physical fitness
defines as the ability to
perform daily tasks
efficiently without undue
fatigue with an
abundance of energy, It is
also sometimes known as
the state of health and
well-being. Your fitness
level is the product of a
combination of healthy
behaviors, such as
exercising and eating a
balanced diet.
PHYSICAL FITNESS COMPONENTS
Physical fitness is a set of attributes that are
either health or skill-related. A certain degree to
which a person has these attributes can be
measured with specific tests.
HEALTH-RELATED:
Those factors that are related to how well the systems of
your body work. It comprises of five specific components:
CARDIOVASCULAR
FITNESS
The ability of the circulatory
system(heart and blood
vessels) to supply oxygen to
working muscles during
exercise over sustained
periods of time.
Benefits:
Strengthens heart muscle
Increases lung capacity
Regulates blood pressure
Reduces stress/enhances
mood
Lowers unhealthy cholesterol
BODY
COMPOSITION
The relative percentage of
body fat compared to lean
body mass (muscle, bone,
water, etc.)
A good body composition:
Creates a toned, lean
figure
Boosts the body’s
functional capability
Speeds up metabolic
rate(torches calories even
when resting)
Prevents heart disease,
high blood pressure, and
type 2 diabetes
Encourages permanent
weight loss
FLEXIBILITY
The ability of the joints to
move through their full
range of motion.
Examples:Stretching,Yoga
,Tai Chi, Pilates
Benefits:
Increases athletic
performance(due to
growing ROM(range of
motion)
Reduces chance of
injury during physical
activity
Eases muscle aches,
pains, and cramps
Improves balance and
posture
Quickens recovery after
exercising(improves blood
flow)
MUSCULAR
STRENGTH
The amount of force that
can be produced by a single
contraction of a muscle
Benefits:
-Builds and maintains
muscle mass as you age
-Boosts mood and energy
levels
-Aids bone health
-Burns excess
calories(improves metabolic
rate)
-Shreds excess fat stores
-Improves other
components of fitness
(cardiovascular endurance,
coordination,and balance)
MUSCULAR
ENDURANCE
The ability of a muscle
group to continue muscle
movement over a length
of time.
Examples:
Kettle swing
Pull-ups or chin-ups
Plank
Benefits:
-Prevent injury
-Prevent age-related
muscle loss
SKILL-RELATED COMPONENTS
Those aspects of fitness that form the basis for
successful sport or activity participation. It
consists of six components that are primarily
concerned with the motor skills and abilities to
achieve a high level of performance in a particular
sport.
SPEED
The ability to move
quickly from one point to
another in a straight line
Examples:
Sports events like:
Athletics- 100m, 200m,
400m
Sprint Swimming- 25m,
50m
Benefits:
-Better metabolic rate
and fat burning
-Increase in bone
strength
-Muscle growth
AGILITY
The ability of the body
to change direction
quickly.
Some physical
activities or sports that
shows agility:
Football
Basketball
Volleyball
Badminton
Tennis
Benefits:
-Other prevention of
injuries
-Recovery time boost
-Enhanced cognitive
function
STATIC BALANCE BALANCE
The ability to maintain an
upright posture while still
or moving.
It requires control of the
different muscles.
Examples:
Gymnastics
Cycling or biking
Benefits:
DYNAMIC BALANCE -Enhanced performance
during sports and
athletic activities
-Improved cognitive
function
-Increased injury
prevention, even during
every day life
Ipsilateral refers to COORDINATION
structures on the
same side of the Integration with hand and
body or brain (left or /or foot movements with
the input of the senses
right)
Coordination movement is
characterized by
appropriate speed,
dis-tance, direction,
timing,
tension.
Contralateral refers Benefits:
to structures on -enhance your hand-eye
opposite sides of coordination that support
your
the body.
Cardiovascular health too.
REACTION TIME
The amount of time it
takes to get moving
and react to a
stimulus.
Example:
Starting pistol
Light
https://faculty.washington.edu/
chudler/java/redgreen.html
POWER
The ability to do strength
work at an explosive pace.
Work is the product of a
force on an object, and
remember, muscular
strength is the maximal
amount of force muscles
can exert on an object.
Benefits:
-Rapid calorie burning
(through the intensity that
the muscles are used
during the workout)
-Boosted overall
performance in sports and
athletics
TYPE OF ASSESSMENT
ASSESSMENT # 1- INTERNATIONAL ASSESSMENT # 2- PHYSICAL ACTIVITY
PHYSICAL ACTIVITY QUESTIONNAIRE
(IPAQ) READINESS QUESTIONNAIRE (PAR-Q)
▪ is used as a comparable and ▪ is a self-evaluation tool that can be
standardized self-report measure of used by anyone who is planning to
habitual physical activity of start an exercise program.
populations from different countries
and socio-cultural contexts. ▪ Standardized Questionaire
ASSESSMENT # 3- PHYSICAL FITNESS TEST
- also known as a fitness assessment, is comprised of a series
of exercises that help evaluate your overall health and physical
status.
THE HUMAN MUSCLES AND BODY TYPES
▪ OBJECTIVES
▪ At the end of the lesson, the students should be able to:
▪ Identify the human muscle part that plays a very important role in
exercise
▪ Classify the different functions of the muscles
▪ Acquire awareness of the body types
THE HUMAN MUSCLES
▪ The muscular system contains more than
600 muscles that work together to enable
the full functioning of the body.
THE HUMAN MUSCLES
▪ Our muscles make up 40 percent of our
total weight.
THE HUMAN MUSCLES
▪ The heart is the hardest-working muscle in
the body. It pumps 5 quarts of blood per
minute and 2,000 gallons daily.
THE HUMAN MUSCLES
▪ The gluteus maximus is the body’s largest
muscle. It is in the buttocks and helps
humans maintain an upright posture
THE HUMAN MUSCLES
Core Muscles
The main components of the core are:
▪ the rectus abdominis (your six-pack abs) at
the front.
▪ the internal and external obliques on the
sides.
▪ the transversus abdominis (the deepest
abdominal muscle that wraps around your
midsection horizontally)
▪ the erector spinae (the rope-like muscles
next to your spine)
THE HUMAN MUSCLES
▪ The ear contains the smallest muscles in
the body alongside the smallest bones.
These muscles hold the inner ear together
and are connected to the eardrum.
THE HUMAN MUSCLES
▪ A muscle called the masseter in the jaw is
the strongest muscle by weight. It allows
the teeth to close with a force of up to 55
pounds on the incisors or 200 pounds on
the molars.
CHARACTERISTICS OF MUSCLES
▪ Excitability - ability to respond to `
stimulus.
▪ Contractility - ability to become shorter
or thicker
▪ Extensibility - ability to be stretched
without tearing.
▪ Elasticity - ability to return to its normal
shape.
FUNCTIONS OF THE MOVEMENT
MUSCLES
•To move from place to
place
Functions during
breathing, circulation,
feeding, digestion,
defecation, urination, and
childbirth.
•Role in communication -
speech, writing, and
nonverbal
communications.
STABILITY
•Maintain posture by
preventing unwanted
movements.
•Antigravity muscles-
resist the pull of gravity
and prevent us from falling
•Stabilize joints
CONTROL OF
OPENINGS AND
PASSAGEWAYS
•Sphincters- internal
muscular rings that
control the movement of
food, blood, fluids, urine,
feces, bile and other
materials.
BODY TYPES
▪ Body type, or somatotype, refers to the idea
that there are three generalized body
compositions that people are predetermined
to have.
▪ It was originally believed that a person’s
somatotype was unchangeable, and that
certain physiological and psychological
characteristics were even determined by
whichever one a person aligns to.
▪ There are three somatotypes endomorph,
mesomorph, and ectomorph.
ENDOMORPH
CHARACTERISTICS OF
ENDOMORPH :
•A pear-shaped body
•A rounded head
•Wide hips and shoulders
•Wider front to back rather
than side to side
•Typically has short arms
and legs
•A lot of fat on the body,
upper arms and thighs
ECTOMORPH
CHARACTERISTICS OF
ECTOMORPH:
•Hard to gain muscle
(known as a “hardgainer”)
•Slender frame
•Narrow shoulders and
hips
•Narrow chest and
abdomen
•Small bone structure
•Very fast metabolism
MESOMORPH
CHARACTERISTICS OF
MESOMORPH :
•Medium build,
rectangular/wedge body
shape
•Wide broad shoulders
•Fairly lean with a hard
body
•Can gain muscle easily
•Are usually strong
•Muscled arms and legs
WHY PHYSICAL FITNESS IMPORTANT?
▪ It boosts overall health.
▪ Regular exercise is an important part of staying healthy and
keeping your weight in check. Not only does keep your lungs
and heart healthy, but it strengthens your muscles and bones.
▪ It helps prolong your life span.
▪ Because it helps prevent diseases, one of the benefits of
physical fitness through physical activity also aids in increasing
your life expectancy.
▪ It promotes mental health
▪ During exercise, the body releases endorphins and serotonin –
also called happy hormones – which help lower anxiety, stress,
and tension. These hormones aid in blocking negative thoughts,
uplifting one’s mood, and ensuring a good night sleep.
▪ It increases strength and stamina for more rigorous
activity.
▪ Physical fitness enhances flexibility, bone density, and muscle
strength. As your muscles grow and bone stronger, you also
gain better balance and become more resistant against injury
from a fall or slip.
▪ It saves your health-related expenses.
▪ A healthy body means less disease and less injury, preventing
unwanted hospitalization and other healthcare costs in the
long term.
ACTIVITY:
▪ Deadbug Series
▪ Bird Dog Series
▪ Plank
▪ Push Ups
ACTIVITY
Complete the table by comparing the three body types
BODY TYPES MESOMORPH ECTOMORPH ENDOMORPH
SHAPE OF THE HEAD
SHAPE OF THE BODY
HIPS
SHOULDERS
ARMS
LEGS
CHEST
ONLINE RESOURCES:
▪ https://www.medicalnewstoday.com/articles/153390#types-and-benefits
▪ https://en.wikipedia.org/wiki/Exercise
▪ https://www.healthline.com/health/fitness-exercise/anaerobic-exercise#types
▪ https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples#:~:text=A
erobic%20exercise%20is%20any%20type,will%20increase%20during%20aerobic%20activiti
es.
▪ https://www.vertimax.com/blog/8-best-agility-training-exercises
▪ https://www.uhs.nhs.uk/Media/Southampton-Clinical-Research/Procedures/BRCProcedur
es/Procedure-for-adult-weight.pdf
▪ https://www.uhs.nhs.uk/Media/Southampton-Clinical-Research/Procedures/BRCProcedur
es/Procedure-for-adult-height.pdf
▪ https://www.healthline.com/health/fitness/all-about-your-core-what-it-is-what-it-does-an
d-how-to-use-it
