PATHFIT 1

MOVEMENT COMPETENCY
TRAINING
PHYSICAL ACTIVITIES TOWARD
HEALTH AND FITNESS
WEEK 2
 INTENDED LEARNING OUTCOMES
Identify and describe the Demonstrate ways to improve
components of health-related personal health through
fitness and their impact on practical examples and habits.
overall well-being.

Differentiate between Understand and explain the

locomotor and non-locomotor purpose and benefits of warm-
movements and explain their up exercises.
functions.
 PHYSICAL FITNESS
PHYSICAL FITNESS AS Physical fitness refers to the ability of the body
OVERALL HEALTH systems to work together efficiently to allow a
AND FUNCTION person to be healthy and perform daily activities.

PHYSICAL FITNESS AS Physical fitness is the ability to perform daily tasks

A COMBINATION OF efficiently and effectively, supported by both
HEALTH AND SKILL health-related and skill-related fitness
COMPONENTS components.

Physical fitness is the ongoing process of

PHYSICAL FITNESS AS developing and maintaining physical abilities
A LIFELONG GOAL through regular exercise, proper nutrition, and
healthy habits.
 FITNESS COMPONENTS
HEALTH-RELATED FITNESS SKILL-RELATED FITNESS
COMPONENTS COMPONENTS
Exercises performed with the goal of Skill-related fitness is the capacity to
improving physical health and maintaining a perform during games and sports. This
healthy lifestyle are part of the concept of level of physical fitness is needed to be
health-related fitness. (PATHFit 1) able to perform the more technical parts
of a wide range of sports.​ (PATHFit 2)
CARDIOVASCULAR ENDURANCE
Cardiovascular endurance, also known as
cardiorespiratory endurance or aerobic fitness,
refers to the body’s ability to efficiently intake
oxygen and transport it through the heart, lungs,
arteries, and veins to supply energy to tissues. This
fitness component is crucial for sustaining
prolonged physical activity. Engaging in exercises
that challenge the heart and lungs improves the
body’s oxygen delivery, enhances metabolism at
the cellular level, and makes daily tasks easier and
less tiring.
CARDIOVASCULAR ENDURANCE
Since heart disease remains one of the
leading causes of death globally, maintaining
cardiovascular health through regular
physical activity is essential. Exercises such as
running, walking, swimming, cycling, dancing,
boxing, and circuit training help strengthen
the cardiovascular system, reduce health
risks, and improve overall well-being.
 BEEP TEST
DEFINITION
The Beep Test is a 20-meter shuttle run used to measure aerobic capacity
(VO₂ max) and assess cardiovascular endurance.

INSTRUCTIONS
The Beep Test involves running back and forth between two points 20
meters apart, following audio beeps that set the pace. The test starts with a
triple beep, and participants must reach each end before the next beep.
Each level lasts about a minute, with the pace increasing at the start of each
new level.
 BEEP TEST
TEST
The Beep Test is divided into 21 levels, each containing a set number of
shuttles—20-meter runs between two points. As the levels progress, the
number of shuttles and the running speed required increase. The beeps
come faster each level, pushing participants to run quicker. The goal is to
stay in the test as long as possible until the participant can no longer keep
up or chooses to stop.
BODY COMPOSITION
Body composition refers to the ratio of fat mass
(such as body fat stored under the skin or around
internal organs) to fat-free mass, which includes
muscles, bones, organs, and water. It is the final
component of health-related fitness. Maintaining a
healthy body composition is important because
too much body fat—especially around the
abdomen—is linked to higher risks of conditions
like heart disease and type 2 diabetes.
BODY COMPOSITION
Exercise routines often aim to improve body
composition by increasing muscle and
reducing excess fat. Since the ideal balance
varies for each person, it’s important to focus
on building healthy habits that support your
overall well-being.
HOW TO MEASURE BODY
COMPOSITION
Body composition is measured by
assessing the proportion of fat mass to fat-
free mass in the body. This is done through
various techniques that evaluate body
density, fat distribution, and overall body
makeup to determine health and fitness
levels.
 ADVANCED MEASUREMENTS
BIA SCANNER SKIN FOLD ANALYSIS DEXA SCANNER

(Bioelectrical Impedance Measure the thickness of (Dual-Energy X-ray

Analysis): Sends a small fat under the skin at Absorptiometry): Uses
electrical current through specific points to estimate low-level X-rays to
the body to estimate total body fat percentage. measure bone density,
body fat and lean mass. fat, and muscle mass
accurately.
 COMMON TESTS
BODY MASS INDEX
BMI is a simple tool that estimates whether a person has a healthy
body weight for their height by calculating a value based on height
and weight, which helps categorize them as underweight, normal,
overweight, or obese and indicates if further health evaluation may
be needed.

WAIST-HIP RATIO
It offers protection for your joints and muscles, while providing a
comfortable and hygienic surface for your training sessions.
MUSCULAR STRENGTH
Muscular strength is the ability of muscles to
exert force at high intensities over short
periods. It can be measured through static
tests using tools like dynamometers or
through dynamic tests like the one-rep max
(1-RM), which assesses the maximum weight
lifted with proper form.
MUSCULAR STRENGTH
To build and maintain strength, train all major
muscle groups 2–3 times per week. Track progress
using progressive overload by gradually increasing
weight or intensity. For muscle growth, aim for 8–
12 reps; for maximal strength, use heavier weights
with 2–6 reps while maintaining good form.
HOW TO MEASURE
MUSCULAR STRENGTH
Muscular strength is the ability to exert force at a high
intensity. We will not be measuring it, as we lack the
proper equipment such as barbells or dumbbells.
Instead, we will focus on developing it through
resistance training, which can include bodyweight
exercises. Strength training builds muscle size and
improves coordination between the nerves and
muscles.
MUSCULAR ENDURANCE
Muscular endurance is the opposite of
muscular strength. It is the ability of muscles
to perform repeated movements or sustain
effort over a longer period of time, usually at
lower intensity. Activities like Pilates, yoga,
stair climbing, and long-distance exercises
help improve muscular endurance.
MUSCULAR ENDURANCE
To build muscular endurance, try doing exercises
with higher repetitions, such as bodyweight
squats, push-ups, or planks. You can test your
endurance by seeing how many reps you can do
without stopping. These simple activities help
improve your ability to keep moving without
getting tired too quickly.
HOW TO MEASURE
MUSCULAR ENDURANCE
Muscular endurance tests are a helpful way to
measure progress and see how effective your workouts
are. By doing a simple test before starting a program
and repeating it after a few weeks, you can track
improvements and stay motivated. These tests also
give insight into how well your body handles daily
physical tasks, making them a useful part of overall
fitness assessment.
 MUSCULAR ENDURANCE TESTS
PUSHUP SQUATS PLANK

The push-up test is a The squat endurance test The plank test measures
useful way to measure measures the muscular core endurance, focusing
upper-body muscular endurance of the lower on the abs, hips, and
endurance, especially in body, focusing on the lower back.
the chest, shoulders, and hips, thighs, lower back,
arms. and supporting muscles.
FLEXIBILITY
Flexibility is the ability to move a joint
through its full range of motion without pain.
It helps with daily tasks like bending to tie
your shoes, reaching overhead, or getting in
and out of a chair. Flexibility depends on
factors like joint condition, warm-up, and
muscle elasticity. Improving flexibility can
enhance posture and reduce muscle tension.
 TYPES OF STRETCHING
DYNAMIC STRETCHING STATIC STRETCHING
Dynamic stretching involves moving joints Static stretching involves holding a stretch
and muscles through controlled, sport-like position for 60 to 90 seconds without
motions for several repetitions. It helps movement. It is best used after exercise as a
prepare the body by increasing blood flow, cooldown, helping muscles relax and
raising muscle temperature, and enhancing recover rather than prepare for activity.
flexibility. This type of stretching can also
boost power, coordination, and overall
performance before physical activity.
 FLEXIBILITY TESTS
SIT AND REACH
The sit-and-reach test measures the flexibility of the hamstrings and lower
back. It's simple and useful for assessing overall flexibility and physical
function.

ZIPPER TEST
This test measures the general range of motion in the shoulders. It helps
identify tightness or limitations that may affect upper body movement.
TYPES OF MOVEMENT
Types of movement refer to how the body
moves and are classified into two main
categories: locomotor and non-locomotor
movements.

They are the foundation of physical activity,

helping develop motor skills, coordination,
and physical literacy. Practicing these
movements supports overall fitness, healthy
development, and active participation in daily
and recreational activities.
 TYPES OF MOVEMENT
LOCOMOTOR MOVEMENT NONLOCOMOTOR MOVEMENT
Locomotor movements involve moving the Non-locomotor movements are movements
body from one place to another. Examples that occur without moving from one place to
include walking, running, jumping, hopping, another. They include bending, stretching,
skipping, and leaping. These movements twisting, pushing, pulling, and swaying.
help improve coordination, balance, and These help develop flexibility, stability, and
endurance. control of body parts.
 ACTIVITY: PERFORM THE
DIFFERENT LOCOMOTOR AND NON-
LOCOMOTOR MOVEMENTS
SAFETY REMINDERS
Check your area before starting any activity.

Wear proper PE uniform and appropriate

footwear.

Avoid rough or unsafe behavior during

activities.

Take breaks when needed—do not overexert

yourself.

Stay hydrated by drinking water regularly.

LOCOMOTOR
MOVEMENTS
 SETS AND
REPS
Perform at least 1 to 2 rounds of each movement.
 WALKING
Walking is a forward movement
where one foot steps ahead while
the other stays in contact with the
ground.
 JOGGING
Jogging is a light, continuous
movement that is faster than
walking but slower than running.
 RUNNING
Running is a rapid movement where
both feet leave the ground with each
stride.
 HOPPING
Hopping involves lifting off and
landing on the same foot while
keeping the other foot off the
ground.
 SKIPPING
Skipping combines a step and a hop
on the same foot, then switches to
the other foot in a rhythmic pattern.
 LEAPING
Leaping involves taking off from one
foot and landing on the opposite
foot with a longer stride through the
air.
 GALLOPPING
Galloping combines a step with one
foot and a quick close by the other,
moving forward with the same foot
always leading.
 SLIDING
Sliding moves the body sideways
with one foot leading and the other
following, keeping both feet close to
the ground.
 BABY CRAWL
Moves the body forward on hands
and knees with the chest low to the
ground. It uses contralateral
movement, where opposite limbs
move together (right hand with left
knee, and vice versa).
 BEAR CRAWL
Moves the body forward using
hands and feet while keeping the
knees off the ground and hips lifted.
Like baby crawling, it also uses
contralateral movement, improving
coordination and core stability.
 NON-
LOCOMOTOR
MOVEMENTS
 BENDING
Bending moves a joint or body part
to bring it closer to another part, like
bending the knees or elbows.
 TWISTING
Twisting rotates a body part around
its axis, such as turning the head or
torso side to side.
 SWAYING
Swaying shifts the body slowly and
smoothly from side to side or
forward and backward without
leaving the spot.
 TURNING
Turning rotates the whole body or a
part of it in a circular direction while
staying in place.
 PUSHING
Pushing moves something away
from the body using force through
the hands or another body part.
 PULLING
Pulling draws something toward the
body using effort, usually through
the arms or hands.
 PRACTICAL ACTIVITY 1
• As a group, create a 3–5 minute warm-up routine that
includes both locomotor and non-locomotor movements.
• Your routine may be presented as a dance, structured
warm-up, or a movement demonstration.
• Make sure all group members participate and the
routine is clear, organized, and suitable for a PE class.
 RUBRICS
Content (5 pts) Creativity (5 pts)
Includes a balanced mix of Shows originality and variety in
locomotor and non-locomotor movement selection and
movements in the routine. presentation style.

Execution (5 pts) Teamwork (5 pts)

Movements are clear, well- All members are involved and
coordinated, and properly show cooperation throughout
performed by all members. the presentation.

TOTAL: 20 PTS
THANK YOU
FOR YOUR ATTENTION