PATHFIT 1 (MOVEMENT COMPETENCY TRAINING).pptx

PATHFIT 1 (MOVEMENT COMPETENCY TRAINING).pptx

1. PATHFIT 1 P hysical A ctivity T owards H ealth and Fit ness  

2. How do you define: PHYSICAL EDUCATION - Physical Education is "education through the physical". PHYSICAL FITNESS - Physical fitness means the body is healthy, flexible, strong, and doesn't get tired easily. Fitness affects the entire body - heart, lungs, bones, muscles - each body function works together. HEALTH - The World Health Organization (WHO) defines health as a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity'.

3. What is the relationship between PHYSICAL FITNESS and HEALTH ? Regular physical activity is proven to help prevent and manage non-communicable diseases such as heart disease, stroke, diabetes, and several cancers. It also improves mental health, quality of life, and well-being.  

4. The importance of PATHFIT ? Regular exercise and physical activity  promotes strong muscles and bones . It improves respiratory, cardiovascular health and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

5. Components of PHYSICAL EDUCATION: MASCULAR STRENGTH CARDIOVASCULAR ENDURANCE MASCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION

6. Importance of components of PE. In the short term, the 5 components of physical fitness can help improve our quality of life. In the long term, we can support healthy living and disease control. It helps us to stay in shape, reduce the risk of illness, and increase our energy levels.

7. Muscular Strength is the amount of force you can put out or the amount of weight you can lift. It’s measured by how much force you can exert and how much weight you can lift for a short period of time. Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises.

8. Cardiovascular Endurance -  is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time  The ability to exercise without becoming overly tired because your heart, lungs and blood vessels are healthy. 

9. Activities like  walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many types of dancing  are “pure” aerobic activities. Sports such as soccer, basketball, squash and tennis may also improve your cardiovascular fitness.

10. Muscular Endurance  the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time . - is how many times you can move that weight without getting exhausted (very tired).

11. Flexibility " the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment .“ The range of movement possible at various joints Flexibility refers to the ability of each joint to express its full range of motion . Flexibility can be tested by stretching individual muscles or by performing exercises such as the lunge or the sit and reach

12. Body Composition With respect to health and fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. The body fat percentage is of most interest because it can be very helpful in assessing health.

13. PHYSICAL EDUCATION AND HEALTH SAFETY GUIDELINE:   These guidelines include procedures that include procedures that help prevent accidents or injury in Physical Education classes and activities. It should be recognized that many safety guidelines and cooperation to all class activities. Some such commonalities are as follows: Exercise carefully at all times. Listen carefully and follow directions. Always participate and give the best effort in every activity. Consideration should be given first to the safety of the student. Provide a pleasant atmosphere in which the students can work out. Teachers need to be aware of the medical backgrounds and physical limitations of every student. Teachers must inform their students the locations of the fire chains, fire exits, and alternative routes from the beginning of the semester. Consideration must also be given to informing parents of activities that take students off the immediate school proper( e.g. fun run, camping) Teachers are not only looking at activities that include contact but the issues surrounding body contact. Teachers must demonstrate that all proper precautions will be taken in the interest of student safety.

14. A fully stocked first-aid kit must be readily accessible to the gymnasium. Teachers must inform their students to use clean, comfortable clothes and shoes. Exercise either in the morning or late in the afternoon when it is not so hot. Teachers have the recommended qualification and experience for sport education. Teachers recommended to supervising student first aid training. All records of inspections, using the facilities regularly inspected. Equipment and facilities are safe measures minimize any potential risk to students. Severe exercise must be avoided unless the individual young and athletic. There is no best form of exercise. It depends on what the individual wants to achieve. Medical information of the student is communicated through school medical clinic with the supervision of the teacher.

15. COMPUTING BODY MASS INDEX (BMI) Multiply the provided feet value by 30.48 cm to convert feet to cm. For instance, 5 ft = 5 x 30.48 equals 152.4 cm.

16. Physical Fitness & Health A healthy person exhibits certain characteristics which are the key traits reflecting sound health of that person. - No microscopic examination is essential to identify most of them as these characteristics can be seen very clear as external features with our naked eyes.

17. Exercise & Physical Activity Cardiovascular Exercise Flexibility/Stretching Strength Training 3 Main Types of Exercises All three types of exercise are important for physical fitness. Cardiovascular aerobic exercise is repetitive, rhythmic exercise that increases your heart rate and requires you to use more oxygen.

18. CARDIOVASCULAR EXERCISES What cardiovascular exercise means? Cardiovascular exercise is any vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically.

19. These exercises  work to improve your endurance by increasing your heart rate and breathing rate . It also boosts your blood circulation. helps  strengthen your heart and lungs . It contributes to weight loss and weight maintenance, helps decrease body fat, reduces stress levels and decreases daily fatigue

20. What's the difference between anaerobic and aerobic exercise?   Aerobic exercises are endurance-type exercises that increase a person’s heart and breathing rate over a sustained period. Aerobic activity can be performed at a range of intensities over a period of time: Moderately intense activities will increase your breathing and heart rate, but you should still be able to carry out a conversation Walking, running, cycling and swimming are examples of  aerobic exercise . Anaerobic exercises involve short, intense bursts of physical activity

21. Plyometrics are exercises that involve a jumping or explosive movement. For example,  skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups  are all examples of plyometric exercises.

22. Strength training or resistance training designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as calisthenics, isometrics, and plyometrics .  Wikipedia

23. strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to  build muscle mass , strength, and endurance  Body weight :  using your own body weight and the force of gravity to perform various movements (e.g., pushups, squats, planks, pullups , and lunges) Free weights :  equipment not bound to the floor or a machine, such as dumbbells, barbells, kettlebells , medicine balls, or objects around the house Resistance bands/loop bands :  rubber bands that provide resistance when stretched Weight machines :  machines with adjustable weights or hydraulics attached to provide resistance and stress to the muscles Suspension equipment :  consists of ropes or straps that are anchored to a sturdy point in which a person uses their body weight and gravity to There are many benefits to strength training that can improve your health. various equipment (or none at all), such as

24. STRENGTH TRAINING Increased general physical health Bones, joints, frailty, posture and in people at risk Strength training also provides functional benefits. Stronger muscles improve  posture , provide better support for  joints , and reduce the risk of  injury  from everyday activities.   Older  people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies  aging  ( sarcopenia )— and even regain some functional strength—and by doing so become less frail. the condition of being weak and delicate. "the increasing frailty of old age"

25. People who are frail usually have three or more of five symptoms that often travel together. These include unintentional weight loss (10 or more pounds within the past year), muscle loss and weakness, a feeling of fatigue, slow walking speed and low levels of physical activity. ( FRAIL- weak/delicate)

26. Benefits of Strength Training Makes you stronger Burns calories efficiently Decreases abdominal fat Can help you appear leaner Decreases your risk of falls Lowers your risk of injury - helps improve the strength,  range of motion , and mobility of your muscles, ligaments, and tendons. 

27. - can decrease blood pressure, -lower total and LDL (bad) cholesterol, and -improve blood circulation by strengthening the heart and blood vessels - Helps manage your blood sugar levels – -lower your risk of developing diabetes and can help those with the condition manage it better.  Promotes greater mobility and flexibility - Strength training increases joint range of motion (ROM), allowing for greater  mobility and flexibility . . Makes your bones stronger Boosts your self-esteem- 12. Boosts your mood Regular weight training may boost your mood and improve your mental health. I mproves brain health Promotes a better quality of life

28. FLEXIBILITY / Stretching  is a form of  physical exercise  in which a specific  muscle  or  tendon  (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt  elasticity  and achieve comfortable  muscle tone . The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used  therapeutically  to alleviate  cramps  and to improve function in daily activities by increasing range of motion.

29. Stretching  keeps the muscles flexible, strong, and healthy , and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

30. The different types of stretching BALLISTIC - similar to dynamic stretching in that it's movement-based . Ballistic stretching involves continuous bouncing movements at the end ROM where the muscle is at maximal length. you attempt to go beyond this range. These stretches often require uncontrolled movements that may result in injury.  

31. Dynamic stretches, meanwhile, involve moving rather than holding a position. A walking lunge, for example, is a dynamic stretch. Ex: arm circles, squats, hip rotation

32. Benefits of Dynamic stretching Dynamic stretching  opens up your muscles, and prepares them for a difficult or sustained workout . By completing a full range of motion with your joints and muscles, your body can achieve more, and is better prepared for activities that involve a lot of movement, such as football or running. it allows muscles to loosen up, whilst also increasing flexibility and range of motion, as well as helping reduce feelings of stiffness and soreness.   increase your body temperature. This way, your body is ready to perform at a high intensity level.

33. Dynamic NOT THE SAFEST FORM OF STRETCHING Injury risk might increase since the movements are performed dynamically and at a moderate to high pace. You can also take the stretch to far which can in turn lead to injuries.

34. STATIC STRETCHING Active stretching is  a method of enhancing flexibility . Muscles provide resistance to stretch another muscle. It's performed by flexing a muscle opposite the target muscle and holding this position for about 10 seconds, until a slight stretch is felt. What is best type of stretching? Static stretching  . It is considered the safest and most effective form of stretching to improve overall flexibility used in fitness routines.

35. Benefits of Static Stretching Before and After Exercise -relief from cramping. -improved range of motion. -decrease in injury potential. -decrease in delayed-onset muscle soreness. -  static stretching  improve your flexibility and range of motion, it help your muscles recover faster after a workout, leading to less pain and stiffness . Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed.

36. What is the difference between exercise and physical activity?

37. Exercise  is a structured program of activity geared toward achieving or maintaining physical fitness. It is actually a sub-category of physical activity. Physical activity  is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. Exercise is a form of physical activity, But physical activity does not require exercise.

38. Physical Activity - Improve your memory and brain function (all age groups). -Protect against many chronic diseases. -Aid in weight management. -Lower blood pressure and -improve heart health. -Improve your quality of sleep. -Reduce feelings of anxiety and depression. -Combat cancer-related fatigue. -Improve joint pain and stiffness. -Maintain muscle strength and balance. -Increase life span.

39. - controls weight. can help -prevent excess weight gain or help maintain weight loss. ... - combats health conditions and diseases. ... - improves mood. ... - boosts energy. ... -promotes better sleep. ... puts the spark back into your sex life. ... - can be fun … and social! BENEFIT OF EXERCISES

40. NUTRITION & HEALTH In science and human medicine,  nutrition is the science or practice of consuming and utilizing foods . how food affects the health of the body Food is essential—it provides vital nutrients for survival, and helps the body function and stay healthy. Nutrition is about eating a healthy and balanced diet.

41. Healthy just means a food that stops you from getting sick and keeps you living longer. Nutritious means a food that fills you with the sufficient amount of nutrients (vitamins, carbohydrates, proteins) your body requires to survive  A balanced diet will not exclude any one food group.

42. Serving Portion

43. What are the 5 main nutrition? They are categorized as  proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals , and perform the following vital functions 10 signs that tell you that you are on the right track: Healthy Cholesterol Levels. ... Blood Pressure Level. ... Healthy Weight. ... Healthy Skin and Shiny Hair. ... Clear Vision. ... Mental Alertness. ... Restful Sleep. ... Regular Bowel Movements. Good Muscle Tone Healthy Bones

44. DETERMINING CALORIE NEEDS Activity Rating Calories per pound Men Women Sedentary –limited physical act . 13.0 12.0 Moderate Physical Activity 14.0 13.5 Vigorous Physical Activity 17.0 15.0 Multiply your rating (calories per pound) by your actual weight Example: weight in pounds X activity rating = the calories you need per day. If you consistently eat more than the calories computed, you will gain weight. 144 pounds X 12.0 = 1.728 calories/day (0f you eat more than the calories based on the computation = weight gain)

45. ACTIVITY: 15 DAYS CHALLENGE Compute your calorie needs base on the activity rating List down all your food intake everyday: Breakfast/snacks/Lunch/Snacks/Dinner/Midnight snacks Check on the Calorie Chart Compute the total calories per day (intake)

46. Total fitness is defined by how well your body performs in all the components of physical fitness The Health-Related Components of Physical Fitness- involves exercise activities that you do in order to try to improve your physical health and stay healthy. It strengthens immunity, metabolism, enhances good mental and physical health. It focuses on the health of all major organs of the body. Relating fitness with health ensures that the focus is on improving the  overall health  of the body. The Skills – Related Components of Physical Fitness -   are important to success in skillful activities and athletic events , and may not be as crucial to improved health.

47. The SKILL-RELATED Components Of Physical Fitness Power -it is the ability of muscles to exert maximum force in the shortest amount of time, like when you run or swim.  

48. Agility - is the ability to change direction quickly and effectively by maintaining proper posture. If you struggle to move side-to-side or find yourself off balance a lot, agility training will help improve your performance.

49. Speed - refers to the ability to move upper and lower limbs on the ground fast, like grabbing, pulling, or throwing objects. 

50. Reaction time- refers to the time taken to respond to external stimuli that are constantly changing, like in football, boxing, and such sports.

51. Accuracy This component is the body’s ability to direct itself and it’s a force towards a particular point.

52.  Balance And Coordination Constantly changing postures and movements require the body to stay balanced, i.e., upright. Body coordination refers to the body’s ability to move more than one body part together, effectively and efficiently.

53. Nutrition, Body Needs and Physical Activity Good nutrition, physical activity, and a healthy body weight are  essential parts of a person's overall health and well-being . These can help decrease a person's risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer.

54. Eating smart and being active have similar effects on our health. These include: Reduce the risk of chronic diseases, such as diabetes, heart disease, high blood pressure, stroke, and some cancers and associated disabilities. Prevent weight gain and/or promote weight loss.

55. Nutrition is a critical part of health and development . Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity. Healthy children learn better .

56. Nutrition can help enhance athletic performance . An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity.

57. Eating well  helps to reduce the risk of physical health problems like heart disease and diabetes . It also helps with sleeping patterns, energy levels, and your general health. You may have noticed that your mood often affects the types of food you choose, as well as how much you eat.

58. When your body is not fed with good nutrition, it becomes physically and emotionally sick . Diets that are high in refined sugars can be harmful to the brain and promote inflammation and oxidative stress. It can impair the brain and how it functions and worsen symptoms of depression.

59. From vitamins and minerals to healthy fats and fiber, all nutrients play a role in brain health and function.  Following a healthy pattern of eating is linked with better stress management , improved sleep quality, increased concentration , and better mental wellbeing in general