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PATHFIT 1 Ass.

The document provides information about an upcoming PE class on Tuesday evenings from 5:30-7:30 PM. It lists the names of 8 students signed up for the class. The class focuses on movement competency training and is submitted to Mrs. Joan A. Lapitan.

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Danna Inocando
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0% found this document useful (0 votes)
19 views8 pages

PATHFIT 1 Ass.

The document provides information about an upcoming PE class on Tuesday evenings from 5:30-7:30 PM. It lists the names of 8 students signed up for the class. The class focuses on movement competency training and is submitted to Mrs. Joan A. Lapitan.

Uploaded by

Danna Inocando
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PATHFIT 1

MOVEMENT COMPETENCY TRAINING


PE CLASS SCHEDULE: TUESDAY (5:30-7:30 PM)

MEMBERS:
1. Dhierdre Ardimer
2. Danna Faith Inocando
3. Guil Alvin
4. Jainilou Reign
5. Ashley Jude
6. Charles
7. Jannah Cortes
8. Maiko Ishikawa
9. Shane Chavez

SUBMITTED TO:
MRS. JOAN A. LAPITAN
The Different Body Posture

 Sway Back Posture- Sway back posture, also known as lumbar hyperlordosis or
excessive lordosis, is a postural deviation characterized by an exaggerated inward
curvature of the lower back (lumbar spine). In this posture, the pelvis tilts forward,
causing the lower back to arch excessively. As a result, the abdomen protrudes forward,
and the buttocks may appear more prominent.
 Lumbar Lordosis Posture- Lumbar lordosis posture, also known as hyperlordosis or
simply "swayback," refers to an excessive inward curvature of the lower back (lumbar
spine). In this posture, the lower back is arched more than the average curve, creating a
noticeable curve in the lumbar region. Lumbar lordosis is a normal and natural curve of
the spine, but an excessive or exaggerated curve can lead to postural imbalances and
potential discomfort.
 Thoracic Kyphosis Posture- Thoracic kyphosis posture, also known as an excessive
thoracic kyphosis or "hunchback," refers to an exaggerated forward curvature of the
upper back in the thoracic spine. In this posture, the upper back appears rounded and
the shoulders may be rounded forward. While a certain degree of thoracic kyphosis is
normal, an excessive or pronounced curve can lead to postural imbalances, discomfort,
and potential functional limitations.
 Forward Head Posture- Forward head posture, also known as anterior head carriage or
forward neck posture, is a common postural deviation where the head is positioned in
front of the body's vertical alignment. In this posture, the head protrudes forward,
leading to an increased curvature in the cervical spine (neck).
 Good Posture- Good posture refers to the correct alignment and positioning of the body
while standing, sitting, or moving. It involves maintaining a balanced and neutral
position of the spine, joints, and muscles, which helps to distribute the body's weight
evenly and reduce stress on the musculoskeletal system. Good posture promotes
optimal body mechanics and can contribute to better overall health and well-being.

Components of Physical Fitness

HEALTH RELATED COMPONENTS


1. Flexibility- refers to the range of motion available in a joint or series of joints. It is influenced
by the elasticity of muscles, tendons, and ligaments. Good flexibility allows for proper
movement patterns, reduces the risk of injuries, and enhances overall physical performance.
Stretching exercises, yoga, and Pilates can help improve flexibility.
2. Muscular Endurance- is the ability of a muscle or group of muscles to perform repetitive
contractions over an extended period. It is important for activities that require prolonged
muscle exertion, such as hiking, cycling, or performing multiple repetitions of an exercise.
Endurance training, which involves lower resistance and higher repetitions, can enhance
muscular endurance.
3. Cardiovascular Endurance- refers to the ability of the heart, lungs, and blood vessels to
deliver oxygen and nutrients to the muscles during prolonged physical activity. It is associated
with activities that require sustained aerobic effort, such as running, swimming, or cycling.
4. Body Composition- refers to the proportion of different tissues that make up the body,
primarily fat, muscle, bone, and organs. It is an important component as it reflects overall
health and fitness. A healthy body composition typically involves a lower percentage of body fat
and a higher percentage of lean muscle mass.
5. Muscular Strength- is the maximum amount of force that a muscle or group of muscles can
generate during a single contraction. It is crucial for tasks that involve lifting, pushing, or pulling
heavy objects. Resistance training, including weightlifting, is an effective way to improve
muscular strength.

SKILL/PERFORMANCE RELATED
1. Agility- is the ability to change direction quickly and efficiently with control and precision. It
involves a combination of balance, coordination, speed, and reaction time. Agility is crucial in
sports that require rapid changes in direction, such as soccer, basketball, or tennis.
2. Power- is the combination of strength and speed. It refers to the ability to generate force
quickly, which is important for explosive movements like jumping, throwing, or sprinting.
3. Balance- refers to the ability to maintain a stable and controlled body position, both at rest
and during movement. It is essential for activities that require coordination and stability, such
as walking on uneven surfaces or participating in sports like gymnastics or surfing. Balance
training exercises, such as standing on one leg or using unstable surfaces, can help improve
balance.
4. Speed- is the ability to perform movements or cover a distance in the shortest possible time.
It is relevant in many sports and activities, including sprinting, swimming, or cycling.
5. Coordination- is the ability to integrate multiple movements smoothly and efficiently. It
involves the harmonious functioning of muscles, joints, and the nervous system. Good
coordination is necessary for activities that require precise movements, such as playing a
musical instrument, dancing, or performing complex sports skills.

Types of Stretching

3.1 Passive Assisted Stretching


- Involves using an external force to move a muscle into a stretched position. The individual
remains relaxed. Examples include using a towel, band, gravity, or another person to help you
stretch.
3.2 Ballistic Stretching
- Involves using the momentum of a moving body or limb to force it beyond its normal range of
motion. This is done by bouncing into or out of a stretched position.

3.3 Static Stretching


- Involves holding a stretching position for 30 to 60 seconds without moving. This type of
stretching elongates specific muscle groups and improves flexibility and mobility.
3.4 Proprioceptive Neuromuscular Facilitation (PNF)
- Involves both the stretching and contracting of the muscle group being targeted. PNF
stretching is one of the most effective forms of stretching for improving flexibility and
increasing range of motion.

Categories of Strength Training

 Static Strength Training- muscles that do not change in length during contraction.
 Dynamic Strength Training- muscles that change in length during exercise

 CONTRACTION- is the activation of tension-generating sites within muscles fibres. In


physiology, muscle contraction does not necessarily mean muscles shortening because
muscle tension can be produced without changes in muscle length, such as when
holding a heavy book or a dumbbell at the same position.
 Isotonic Contraction- type of contraction that involves alternate shortening (concentric)
and lengthening (eccentric) of muscles.
 Isokinetic Contraction- is similar to isotonic contraction but the muscles are exposed to
fixed machine with varying degrees of resistance.

 Weightlifting- is a category of strength training that involves using barbells,


dumbbells, or other weighted equipment to perform exercises targeting specific
muscle groups.
 Bodyweight Training- utilizes the weight of your own body as resistance to build
strength. It involves exercises like push-ups, pull-ups, squats, lunges, and planks.
 Resistance Band Training- are elastic bands that provide resistance when stretched.
Resistance band training involves performing exercises that target different muscle
groups using these bands.
 Isometric Training- involves static contractions of the muscles without any joint
movement. It requires holding a specific position or exerting force against an
immovable object or resistance.
 Circuit Training- combines strength exercises with cardiovascular exercises in a
continuous, high-intensity workout. It involves performing a series of exercises
targeting different muscle groups with minimal rest in between.
 Functional Training- focuses on exercises that mimic real-life movements and
activities. It aims to improve strength, stability, mobility, and coordination for daily
activities or specific sports.
 Powerlifting- is a competitive strength sport that involves performing three main
lifts: squat, bench press, and deadlift.

Categories of Dynamic Strength Training

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