Physical-Fitness(PATHFIT4_ Polytechnic University of the Philippines).pptx

PATHFIT 2nd year

1. PHYSICAL EDUCATION

2. 1. I engage in physical activities at least 30 minutes a week .

3. 2. I engage in physical activities that challenge my heart rate .

4. 3. I do not stress myself about schoolwork deadlines.

5. 4. I make sure I have my own personal time.

6. 5. I take note of what food labels say.

7. 6. I do warm-up, stretching, and cool down exercises.

8. 7. I assess my physical fitness level and my participation in physical activities.

9. 8. I am conscientious with what I am.

10. 9. I try to eat vegetables and fruits as much as I can.

11. 10. I always find time to do leisure activities.

12. 11. I manage my time well, alloting ample time for school work, leisure and rest.

13. 12. I spend quality time with family, friends and others in my social circle.

14. 10 - 12 Excellent Good Fair Needs Improvement RATING 7 - 9 4 - 6 1 - 3

15. Does your lifestyle prove to be beneficial or detrimental to your overall health?

16. Physical Fitness

17. FITNESS MANAGEMENT RECORD SHEET Name: _______________________________ Birth Date: _______________________________ Grade and Section: _____________________ Teacher’s Name:___________________________ HEALTH-RELATED FITNESS TESTS Body Composition: Body Mass Index (BMI) ______________ Classification __________________ Muscular Strength and Endurance Tests: Partial Curl-ups ______________ Push-ups ______________ Trunk Lift ______________ cm Cardiovascular Endurance: 1-Kilometer Run/Walk ______________ min/sec Flexibility Test Sit and Reach ______________ cm

18. FITNESS MANAGEMENT RECORD SHEET SKILL-RELATED FITNESS TESTS Speed: 40 Meter Sprint ______________ min/sec Agility: Hexagon Agility Test ______________ min/sec Balance: Stork Balance Test ______________ mins/sec Coordination: Paper Juggling ______________ pts Power: Standing Long Jump ______________ cm Reaction Time Stick Drop Test ______________ in

19. Physical Fitness “The ability to carry out daily tasks (work and play) with vigour and alertness, without undue fatigue and ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies” (Clarke 1976)

20. Components of Fitness Cardiovascular endurance Muscular Strength Muscular Endurance Flexibility Body Composition

21. Components of Fitness Cardiovascular Endurance - is the ability of the circulatory system (which consists of the heart and blood vessels) to supply oxygen to working muscles during exercise. Examples are: • Walking • Swimming • Cycling • Running • Rowing  Muscular strength refers to the maximum amount of force a muscle can produce in a single contraction. Examples of muscular strength include: • Bench Press • Bent Over Row • Deadlift • Squat • Lunge • Bicep Curl • Tricep Dip Muscular endurance refers to the ability of a muscle to continue contractions for an extended period of time without fatigue. Examples include: • Push-Up (max. repetitions) • Sit-Up (max. repetitions) • Pull-Up (max. repetitions) • Plank Hold (max. time) • Walking Lunges (max. time) Flexibility refers to the ability to move a body part through a full range of motion (ROM) at a joint. Examples include: • Static stretches (holding a stretch in one position for a duration of time) • Dynamic stretches (quickly moving muscles and joints through a full range of motion) muscle in stretch) Body composition refers to the ratio of body fat to lean body mass (include bone, muscle, connective tissue, and water). Ways to improve body include: • Cardiovascular (i.e., walking, cycling, running) • Muscular strength (i.e., bench press, deadlift, squats, bicep curls) • Muscular endurance (i.e., push-ups, pull-ups, sit-ups) 

22. BODY COMPOSITION This is relative percentage of body fat compared to lean body mass BMI= Body Mass (in kilograms) Height (in meters) ²

23. CLASSIFICATION BELOW 18.5 UNDERWEIGHT 18.5-24.9 NORMAL 25.0-29.9 OVERWEIGHT 30.0 ABOVE OBESE

24. MUSCULAR STRENGTH PARTIAL CURL-UPS Lie down on the mat with knees bent about 6 inches apart from the buttocks with feet slightly open. The partner will hold the feet of the performer and will count the number of repetitions to be executed. Do the starting position by holding the knees firmly. Lower the body slowly until the tips of fingers are about an inch from the knees. Raise the body assuming the starting position. Repeat the movement as many times as possible. If the performer stops, end the counting Record the number of completed curl-ups PRECAUTIONARY MEASURES: Consider the health condition of the performer. If the person has scoliosis, di not give any trunk-bending activities.

25. Muscular Endurance Push –ups exercise measures the strength and endurance of the chest and the arms to withstand heavy tasks Trunk Lift –measures the strength and flexibility of the muscles in the lower back extensor to maintain a healthy back

26. QUIZ # 1 What is Physical Fitness? Write the meaning of the following A. HRF B. SRF 3. Enumerate the components of HRF A. C. E. B. D. 4. Copy and explain briefly “The right to swing your elbow ends where the nose of your neighbor begins.” “When the Great Scorer pens your name in the Book of Life, He writes not whether you won or lost but how you played the game.”

27. Components of Fitness Agility Speed Power Balance Coordination Reaction Time

28. Components of Fitness Agility is the ability of the body to change direction quickly and effectively while under control. It requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance. Examples include: • Football • Soccer • Tennis • Volleyball • Basketball • Mostly competitive sports Speed is the ability to move quickly from one point to another. Examples of activities that require speed include: • Sprinting (i.e., 100 meter, 200 meter, 400 meter) • Swimming (i.e., front crawl, butterfly, back stroke) Power is the ability to do strength work at an explosive pace (it is defined as the amount of work performed per unit of time). Examples that require power include: Lifts (i.e., clean & jerk, snatch) • Plyometrics (i.e., box jumps, clap push-ups) • Baseball • Boxing • Golf • Volleyball • Track and Field (i.e., high jump, long jump, pole vault, javelin, discus, shot put) Coordination is the integration of hand and/or foot movements with the input of the senses (i.e., what we see, hear, and feel). Examples of activities that require coordination include: • CrossFit • Group fitness classes (i.e., Zumba, Body Pump, Body Attack, Bootcamp) • Baseball • Basketball • Golf • Jumping rope • Martial arts (i.e., karate, judo, taekwondo) Reaction time is the amount of time it takes to react to a stimulus (i.e., starting gun, moving object, movement of an opponent). Examples of activities that require a fast reaction time include: • Racquet sports (i.e., tennis, squash, racquetball, badminton) • Baseball and cricket • Sprinting, speed skating, swimming • Martial arts (i.e., karate, judo, taekwondo) Balance is the ability to maintain an upright posture while in a stationary position or while moving. Examples of activities that challenge balance include: • Yoga • Pilates • Gymnastics • Single leg exercises  

29. FITNESS FITNESS is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. 01 DEFINITION

30. DECK OF CARDS WORKOUT ACTIVITY

31. SQUAT Start by standing with your feet hip-width apart, toes pointing forward, chin up and core braced. Hold your arms out in front of you or by your sides – just don’t put your hands on your legs, whatever you do. Lower yourself until your thighs are parallel to the ground - the best way to describe it is like sitting down on an invisible chair. Go lower if you can – as long as it doesn’t hurt (and you can keep your balance) you’re OK. If you’re not sure if you’re going low enough, try squatting onto a box that’s slightly lower than knee height. Each time your glutes make contact with it, that’s a legitimate rep. Stand back up and repeat.

32. BURPEES Begin the exercise by standing firmly in place, feet slightly apart. Next, drop into a squat on count One, landing with both your hands on the ground. In a fluid motion on the second count, keep your arms extended while you kick back your feet to the position you'd take at the start of push-ups.  On the third count, immediately get your feet back to the squat position.  Finally stand and jump as high as you can.

33. SIT - UPS Lay on the ground and bend your legs at the knees, with the balls and heels of your feet on the ground Place your hands across your chest, touching opposite shoulders. You can also put your hands up by your ears, if you find this more comfortable Draw in your stomach muscles by gently pulling your belly in towards your spine, and take a deep breath Keeping your feet and toes on the ground, perform a sit up by first raising your head and shoulder blades off the floor, then raising your torso to 90 degrees or until your elbows touch your knees Hold at the top for a second, then return to the starting position, and repeat for the number of reps you want to do

34. PUSH - UPS Position your hands shoulder-width apart, or a bit wider. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body. Also, your fingers should be splayed. Keep your back in plank the entire time — hunching or sagging means your core isn’t engaged.

35. FREQUENCY FITT & EXERCISES PRINCIPLES INTENSITY TIME TYPE IND’L DIFFERENCES OVERLOAD PROGRESSION ADAPTATION USE/DISUSE FREQUENCY

36. 01 Principle of Individual Differences Leg action “ One Size Does Not Fit All ” Women generally need more recovery time than Men, and Older athletes generally need more recovery time than Younger athletes Differences In: body size, shape, genetics, past experience, chronic conditions, injuries, and gender DVD or class and may find it helpful to work with a coach or personal trainer to develop a customized exercise program Scientific Rules That Lead to Fitness (Quinn, 2018)

37. 02 Principle of Overload Leg action “ Greater Than Normal Load ” In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to To improve our fitness, strength or endurance, we need to increase the workload accordingly . muscles must work for a longer period of time than they are accustomed to or at a higher intensity level. This could mean lifting more weight . Scientific Rules That Lead to Fitness (Quinn, 2018)

38. 03 Principle of Progression Leg action “ Optimal Level of Overload ” If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury Principle of Progression also stresses the need for proper   ” rest and recovery ” . Scientific Rules That Lead to Fitness (Quinn, 2018)

39. 04 Principle of Adaptation Leg action “ Body’s Ability to Adjust ” Repeatedly practicing a skill or activity makes it second-nature and easier to perform Increased or Decreased Physical Demands It makes an athlete very efficient and allows him to expend less energy doing the same movements . Scientific Rules That Lead to Fitness (Quinn, 2018)

40. 05 Principle of Use/Disuse Leg action “ Use it or lose it ” Muscle atrophy   is defined as a decrease in the mass of the  muscle Muscle Hypertrophy is a term for the growth and increase of the size of muscle cells Lose fitness​ when we stop exercise . . Scientific Rules That Lead to Fitness (Quinn, 2018)

41. 06 Principle of Specificity Leg action “ Practice Makes Perfect ” Become better at a particular exercise or skill, you must perform that exercise or skill Exercising a certain body part or component of the body primarily develops that part If you want to be better at your sport, you need to train specifically for that sport . . Scientific Rules That Lead to Fitness (Quinn, 2018)

42. EVALUATION Understanding of the process of improving personal fitness so that it may help the students learn what fitness is How to set realistic goals for improvement, How to take charge of one’s personal fitness und erstand what should be done to attain their physical best, for their own benefit, as well as serving as a positive role model for the community Evaluation will be based on the:

43. EVALUATION Write your semester goals for each fitness test result for the pre-test Revisit and confirm or revise your goals after the mid-semester test Devise and write out your specific weekly plan for improvement (or maintenance) for each fitness component D isc uss the virtues involved in becoming and staying a physically active and fit person. GOALS AND PLAN

44. EVALUATION Keep a journal Write a quarter to half page long candid journal reflections about your experience and progress TWICE per week throughout the semester W rite about what you did (or meant to do) each week to improve one or more fitness components self management skills and virtues you needed and worked on, and any thing else that relates to your quest to become more fit, or stay on the path you were already on. . Journal Reflection With Activity Log

45. Grading Rubric Virtues Self-Management Skills Honesty Learning to self-asses Integrity Building Self Confidence Commitment Reducing Risk Factors Diligence Choosing Good Activities Dignity Setting and revising goals Enthusiasm Building positive attitudes Excellence Finding social support Moderation Building performance skills Perseverance Building intrinsic motivation Reliability Preventing relapse Respect Managing time Responsibility Improving physical self-perceptions Self-Control Saying “no” Sincerity Thinking success Truthfulness Overcoming barriers

46. Grading Rubric Above Target You were thorough in your on-time completion of every aspect of this project. You followed all the criteria, and stayed on task the whole semester. Your work was of excellent quality, and well organized and presented. You set COST goals for improvement or maintenance and met them (they may have been revised mid-semester). (10 points) Target You completed every aspect of this project on time. Your work was of good quality, organized and well presented. You set COST goals for improvement or maintenance and met them (they may have been revised mid-semester). (8-9 points) Acceptable You tried to complete all the aspects of this project on time, but some revisions were needed along the way because you didn’t put all your effort in on the first try, or you were late completing parts of the project. You set COST goals for improvement or maintenance and met them or came very close (they may have been revised mid-semester). (7-7.5 points) Unacceptable You were lacking in several of the criteria for this project, and lack of effort seemed to be the main reason. (0-6.5 points)