WEEK 7 PATHFIT LESSON-_WEEK 7 PATHFIT LESSON.pptx

WEEK 7 PATHFIT LESSON

1. Effects of Physical Fitness - Types of Physical Fitness

2. Each group will discuss the following questions within their assigned category: Section: ______________ Date:______________ Names:____________ WEEK 7 1 . What is this type of fitness? Define it in simple terms. 2. What are some examples of exercises or activities that develop this type of fitness? 3. W hy is this type of fitness important for health and overall well-being? 4. How does it impact daily life or specific activities? 5. E ach group will come up with simple, practical demonstrations that illustrate their fitness category.(let your classmate follow your demonstration )

3. The Four Categories of Physical Fitness

4. Cardiovascular Fitness

5. 2. Muscular Strength

6. 3. Muscular Endurance

7. 4. Flexibility/Mobility

8. WHAT TO DO: create a weekly personal fitness plan that includes activities for cardiovascular fitness , muscular strength , endurance, and flexibility/mobility . (PRINT IT or Write it IN A SHORT SIZE BONDPAPER submit it next meeting

9. DAY ACTIVITY FOCUS DETAILS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY NAME: SECTION:

10. DAY ACTIVITY FOCUS DETAILS MONDAY Cardiovascular Fitness Aerobic Exercise Warm-up : 10 min dynamic stretches & light jogging Main Workout : 30-40 min running or cycling (moderate intensity) Cool-down : 10 min walking & static stretches TUESDAY Muscular Strength Strength Training Main Workout : 3 sets of 10-12 reps Exercises: Push-ups, Squats, Rows, Shoulder Press, Lunges, Plank Cool-down : 10 min static stretches WEDNESDAY Flexibility/Mobility Yoga/Pilates Warm-up : 10 min light jogging & dynamic stretches Main Workout : 30-40 min yoga session Cool-down : 10 min deep breathing & static stretches THURSDAY Muscular Endurance Circuit Training Warm-up : 10 min dynamic stretches Main Workout : Circuit (40 sec work, 20 sec rest, 3 rounds) Exercises: Jump Squats, Push-ups, Bicycle Crunches, Burpees, Tricep Dips, Plank to Push-up Cool-down : 10 min slow jog & static stretches

11. FRIDAY Cardiovascular FItness HIIT (High-Intensity) Warm-up : 10 min light jogging & dynamic stretches Main Workout : HIIT (30 sec intense, 30 sec rest) Exercises: Sprinting, Jumping Jacks, Mountain Climbers, High Knees Cool-down : 10 min walking & static stretches SATURDAY Flexibility/Mobility & Light Endurance Light Aerobics & Stretching Warm-up : 10 min light jogging Main Workout : 20 min light walking or cycling Stretching : 20 min focused on hips, shoulders, hamstrings, calves Cool-down : 10 min static stretches SUNDAY Active Recovery/Rest Low-Intensity Activity Light walking, swimming, or gentle stretching Optional: Recreational activities like hiking or casual sports

12. Fitness Stations Station 1 : Cardiovascular Fitness – Jumping Jacks (1 minute) Station 2 : Muscular Strength – Bodyweight exercises: push-ups or squats. Station 3 : Muscular Endurance – Planks or sit-ups for 1 minute. Station 4 : Flexibility/Mobility – Stretching exercises focusing on various joints (shoulders, hips, hamstrings).

13. Station 1 : Recorded by the number of jumping jacks completed. Station 2: Recorded by the number of push-ups or squats completed. Station 3: Recorded by how long the plank is held Station 4: Recorded by the degrees of the hamstring flexibility (active leg raise). Within 5 cm (2 inches) of the Floor: High score (8 points) Reaches Below Knees but Above Ankles: Moderate score (6 points) Reaches to Knees: Low score (4 points) Reaches Just Above Knees: Minimum score (2 points)

14. Station 1 ( Jumping Jacks) Station 2 (push-ups or squats.) Station 3 : Muscular Endurance (Plank Hold - Seconds) Station 4 : Flexibility/Mobility ( Hamstring Flexibility ( Standing hamstring stretch) SCORE Name:_____________ Section: ___________ Date: ______________

15. For SWAN students, Make a reflection about: Benefits of Different Types of Exercise Reflect on the five main components of physical fitness (cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition). Which component do you think is most important for your personal health and why?