LECTURE GUIDE
IN
PATHFit 2
Exercise Based Fitness
Activities
MIDTERM COVERAGE
Vision:
A leading university in the Asia-Pacific Region for global competitiveness and
sustainable development.
Mission:
Advance transformational education in agriculture and other disciplines to produce
empowered and globally competitive graduates.
Strengthen positive values to hone spiritually anchored and environmentally
accountable individuals.
Uphold excellence and innovativeness through relevant research, responsive
extension programs, and sustainable agriculture and industrial production.
Institutional Outcomes:
S - Strategic and research-based experts sustaining resilience in communities;
A - Adaptive, gender-responsive, and proactive nation builders;
I - Innovative and transformative professionals and entrepreneurs;
L - Leading and ethical human resource managers and administrators; and
S - Socially active and diplomatic international planners and collaborators.
Goals:
ASU- CHARRM is striving for "Culture of Excellence" in Tourism, Hospitality
Management, and Allied Education Program for Sustainable Development through
quality instructions, innovative and relevant researches, responsive extension
services, efficient use of resources and transparency in governance towards poverty
reduction and empowerment of the disadvantaged and vulnerable members of the
society.
Objectives:
1. Equip students with globally in-demand knowledge and skills while uploading human
dignity and commitment to service.
2. Engage in multi-disciplinary researches that contribute advanced knowledge towards
solving local and global concerns.
3. Implement sustainable extension services in partnership with stakeholders that promote
holistic and inclusive community development.
4. Generate income from innovative and sustainable projects responsive to the demands of
the market.
5. Strengthen gender sensitivity, social equality, amnesty, and environmental stewardship.
6. Sustain the system of quality assurance in the institution.
7. Scale-up international linkages and cross-cultural education for global engagement.
Unit I
Physical Fitness
Introduction to PATHFIT
Physical education is about movement. Movement is fundamental and
essential to life, work, and play. Movement competency facilitates participation and
allows individuals to derive pleasure and satisfaction from physical activities. An
individual who can move proficiently has the skills and knowledge related to
movement and values purposeful moving for life.
Physical education, therefore, is responsible for helping students take on the
responsibility of learning by providing them with the capacity to make reasoned and
wise choices through a lifelong process of change. Furthermore, it provides students
with skills to be responsible adults and contributing members of the society, the
nation and the world.
An understanding of fundamental skills and concepts is essential both to an
individual's development of effective motor skills and to the application of these skills
in a wide variety of physical activities. The focus of the learning in this strand is on
transferable skills, with the goal of having children & youth understand how skills,
concepts, and strategies learned in one activity can apply to other activities.
The development of healthy young bodies is one major benefit of a school
program of physical education. A good program of fitness includes activities and
cardiovascular work that improves coordination, flexibility and strength. Childhood
obesity is one problem that a physical education helps to control as well. Students
involved physical activities have a better chance of avoiding problems related to
obesity and are better able to control their weight. Children that are active physically
are more likely to make wise dietary and health choices in later life.
The Legal Bases of Physical Education
1987 Philippine Constitution the 1987 Constitution is the utmost symbol of Philippine
statehood. It is the central institution in our political system. However, given the
ignorance and indifference to our Constitution Day unraveled by my informal survey,
it appears that the “democratic principles” and the “noble and lofty ideals” enshrined
in this sublime document are not yet properly instilled in our hearts and minds. Of
course, there are other more telling proofs which actually show that the constitutional
spirit has yet to be infused in our political consciousness.
Article 1 of the International Charter of Physical Education 1, Interdisciplinary
Regional Meeting of Experts on Physical Education, UNESCO, Brisbane, Australia,
1982. States that: “The practice of Physical Education and Sports is Fundamental
rights for all. And this right should not be treated as different in principle from the
right to the adequate food, shelter and medical care.
As stated in Article XIV, Section 19, 1987 Constitution of the Republic of the
Philippines, provides; “The state shall promote Physical Education and encourage
sports program, league competition, and amateur sports including training for
international competition to foster self-discipline, teamwork and excellence for the
development of a healthy and alert citizenry.”
Republic Act No. 5708 An Act Providing for the Promotion and Financing of an
Integrated Physical Education and Sports Development Program for the Schools in
the Philippines
Republic Act No. 5708 Congress of the Philippines 21 June 1969 be it enacted by
the Senate and House of Representatives of the Philippines in Congress assembled.
What is Physical Education?
it is the vital and integral part of general education designed to promote
optimum development of the individual physically, socially, emotionally, and
mentally through body movement in the performance of property selected
physical activities (Panganiban, 1999).
it provides opportunities to acquire lifelong skills that are essential to his
physical, mental, social, and emotional development (Oyco, 2000) Physical
Education came from the Latin words "physica," which means physics and
"education," which means the training of the bodily organs and powers with a
view to the promotion of hearts and vigor (Wikipedia, 2004).
The Purpose of Tertiary Physical Education
Physical Education, more than any other subject in the curriculum, is muchmore
direct. It is a subject that is directly applicable and relevant to a learner’s life
inschool, out of school and even beyond school. Through PE, the learner can
bemore disciplined because the activities and tasks demand physical effort. When
thelearner independently engages in physical activities because he understands
thebenefits of caring for and nurturing one’s health, he gains self-mastery. This self-
mastery which is accompanied by self-confidence enables the learner to
becomemore socially involved. This is not to say that individuals who are incapable
ofexercise or physical activities are deprived of living a full life, rather, those who
arephysically fit and healthy are more disposed to living a life of service for others.
What is Physical Fitness?
Physical fitness is one’s ability to execute daily activities with optimal performance,
endurance, and strength with the management of disease, fatigue, and stress and
reduced sedentary behavior.
Fitness is important not only for medical reasons, but also for mental health reasons
and for overall quality of life. Being physically fit not only brings the benefit of fewer
health problems in the future, but the exercise done to maintain physical fitness is
stress relieving and helps you sleep better at night. So while everyone knows that
physical fitness is generally a good thing, there are some benefits why exercise is a
good thing that people sometimes overlook.
Improving your overall fitness involves sticking with an exercise program on a regular
basis. If you are nervous or unsure about becoming more active, the good news is
that moderate-intensity activities, such as brisk walking, are safe for most people.
Also, the health advantages of becoming active far outweigh the risks. Physical
activity not only helps to maintain your weight, it also provides a wealth of benefits—
physical, mental, and emotional.
PHYSICAL BENEFITS MENTAL AND EMOTIONAL BENEFITS
Mood improvement: Aerobic activity,
Longer life: A regular exercise program strength-training, and more
can reduce your risk of dying early from contemplative activities such as yoga, all
heart disease, certain cancers, and other help break cycles of worry and
leading causes of death. distraction, effectively draining tension
from the body.
Depression relief: Exercise can produce
Healthier weight: Exercise, along with a
antidepressant effects in the body.
healthy, balanced eating plan, can help
Studies have shown that physical activity
you lose extra weight, maintain weight
reduces the risk of and helps people
loss, or prevent excessive weight gain.
cope with the symptoms of depression.
Cardiovascular disease Cognitive skills retention: Regular
prevention: Being active boosts HDL physical activity can help people maintain
cholesterol and decreases unhealthy thinking, learning, and judgment as they
triglycerides, which reduces the risk of age.
cardiovascular diseases.
Energy boosts: Regular physical activity
can improve muscle tone and strength
and provide a boost to your
cardiovascular system. When the heart
and lungs work more efficiently, you
have more energy.
Strong bones: Research shows that
aerobic activity and strength training can
slow the loss of bone density that
typically accompanies aging.
THE CONCEPT OF PHYSICAL FITNESS
Physical fitness is the primary specific objective in teaching physical education. The
specific components of physical fitness are:
1. Organic Vigor - refers to the soundness of the heart and lungs which contributes
to the ability to resist disease.
2. Endurance - is the ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task without
undue fatigue.
3. Strength - is the capacity to sustain the application of force without yielding or
breaking: the ability of the muscle to exert effort against a resistance.
4. Power - refers to the ability of the muscles to release maximum force in the
shortest period of time.
5. Flexibility - is a quality of plasticity which gives the ability to do a wide range of
movement. 6. Agility-ability of the individual to change direction or position in space
with quickness and lightness of movement.
7. Balance - ability to control organic equipment neuro- muscularly: a state of
equilibrium.
8. Speed - ability to make successive movements of the same kind in the shortest
period of time.
CATEGORIES OF PHYSICAL FITNESS
A. Health-Related Physical Fitness
- involves the components of physical fitness that relate a good health. The
components commonly include body composition, cardiovascular fitness, flexibility,
muscular strength and endurance.
B. Skill- Related Fitness
- involve the components of physical fitness the relate to enhanced performance in
sports and motor skills. The components commonly include agility, balance,
coordination, power, reaction time. Visual tracking may also be considered.
A. Health-Related Physical Fitness
BODY COMPOSITION
- The proportion of fat and non-fat mass in your body.
CARDIORESPIRATORY ENDURANCE
- The ability of the heart and lungs to supply oxygen to the body during
sustained physical activity.
MUSCULAR STRENGTH
- The maximum force a muscle or group of muscles can generate.
MUSCULAR ENDURANCE
- The ability of muscles to perform repeated contractions over an extended
period.
FLEXIBILITY
- The range of motion around a joint or group of joints.
B. Skill- Related Fitness
BALANCE
- The ability to maintain stability and control during various activities. It
pertains to the maintenance of equilibrium while stationary or moving.
AGILITY
- The ability to change direction quickly and accurately. The ability to rapidly
change the position of the entire body in space with speed and accuracy.
COORDINATION
- The harmonious functioning of body parts in performing tasks. Refers to the
ability to use the senses as sight and hearing, together with other body parts
in performing motor tasks smoothly and accurately, like eye and hand
coordination while catching the ball.
-
POWER
- The combination of strength and speed to perform explosive movements. It is
also defined as the ability to exert muscle force quickly. For this reasons,
power is a combination of skill and health-related physical fitness.
SPEED
- The ability to move quickly in a specific direction. The ability to perform a
movement within a short period time.
REACTION TIME
- The elapsed between stimulation and beginning of the reaction to do it. An
example of reaction time is moving one foot from the accelerator to the brake
pedal when reacting to a situation.
PATHS TO PHYSICAL FITNESS
1. Proper Medical Care - to be medically fit requires regular medical examination,
immunization against communicable diseases, and prompts treatment by qualified
medical personnel when such warranted.
2. Nutrition - "you are what you eat" has much meaning concerning physical fitness.
The right kind of food should be eaten in the right amount.
3. Dental Services - good oral hygiene is essential to physical fitness. This means
regular visits to the dentist, treatment of dental caries, and proper mastication
(chewing).
4. Exercise - there must be a proper selection of activities adapted to the age,
condition, and other needs of the individual, together with proper exposure to these
activities in terms of time and intensity of workout.
5. Satisfying work - work that is adapted to one's interests and abilities and
performed in a satisfying working climate is essential to physical fitness. There
should be a good mental attitude, recognition, and a sense of achievement and
belonging.
6. Healthy play and Recreation - to achieve physical fitness requires play and
recreation in an atmosphere that has its by-products, fun, enjoyable companionship
and happy thoughts.
7. Rest and Relaxation - adequate sleep, rest and relaxation are essential to good
health and physical fitness.
SOMATOTYPES
Somatotype - is defined as inherent body build or type.
Somatotyping - a method of classifying the human body into types by estimating the
relative predominance or characteristics, namely: bone, muscles and fat distribution.
BODY TYPES
A classification of body types or physique has been thought of to distinguish certain
physiological and personality traits. One classification has been that of Kretschmer
who promulgaled four groupings based upon physical features. Another classification
has been that of Sheldon which are similar to that of Kretschmer, as follows:
Kretschmer's Body Type Sheldon's Body Type Characteristics
Lean, slim, shallow-chested,
1. Asthenic Ectomorph
and lall in proportion to their
weight.
Broad, rounded figure, large
2. Pyknic Endomorph
head, heavy neck, and ruddy
face.
3. Athletic Mesomorph Muscular individual with
broad shoulders, well-
developed chest, robust and
strong.