PATHFIT 2

EXERCISE BASED FITNESS Example of an Aerobic Exercise

ACTIVITIES
Lower impact aerobic exercise
includes:
Conditioning and Warm-up Program 1. Swimming
2. Cycling
 One of the most important
3. Using an elliptical trainer
phases of the conditioning
4. Walking
program is her preparation of the
5. Rowing
body towards body movements
6. Using upper body ergometer (a piece
such as skills, the preparation of
of equipment that provides a
physical activities such as
cardiovascular workout that targets the
exercises include cardio
upper body only)
machines, running, walking,
swimming, aerobics, dancing.
Higher impact aerobic exercise
 The health benefits of fitness and
includes:
physical activity are better known
now than ever before. 1. Jumping jack
 Some definitions of physical 2. Jumping rope
activity were too broad and failed 3. Running
to distinguish between fitness 4. Performing high impact routines or
characteristics related to health step aerobics
and those related to motor
Body Movements
performance of individual
between health fitness, with A. Warm-up Exercise
cardiovascular efficiency as the
1. Jog in Place - 32 counts on the left
main component, and motor-
foot
performance fitness, with
2. Neck Rotation - 10 complete rotations
strength, flexibility, power, and
to the left and complete slow rotation to
endurance.
the right
 Promotion of physical activity for
3. Am Circling- 32 counts forward, 32
children, young adults, and the
counts backward
middle aged, and the older adults
4. Feet Rotation - 10 counts forward, 10
is one of the most effective
counts backward
means of improving health and
5. Squat Position - 10 counts
enhancing function and quality of
6. Push-Up - 20 counts forward
life.
7. Curl-Up - 20 counts forward
Program exercise 8. Sit and Reach - 20 counts forward
9. Arm Stretching - 20 counts
 is any activity that makes you
10. Jumping Jack - 32 counts
sweat, causes you to breathe
harder and gets your heart
beating faster at rest. Physical Fitness and Health Testing
 It strengthens your heart and
What is Physical Fitness?
lungs and trains your
cardiovascular system to manage  Physical fitness is a combination
and deliver oxygen more quickly of medical fitness (body
and efficiently throughout your soundness and dynamic fitness)
body. capacity for action.
 Physical exercise uses your large  A physically fit person is free from
muscle groups, is rhythmic in disease and move and perform
nature and can be maintained efficiently.
continuously for at least 15  Physical fitness is essential to
minutes. healthy growth and development.

INSTRUCTOR: DANICA VENICE P. LUROT, LPT

  The components of physical 1. Include a stronger heart, better
fitness can be grouped into two circulatory function
categories: skills related and 2. Increased oxygen
health related. 3. Carrying capacity of the blood
 The emotional aspects stated that 4. Favorable body composition comes.
the participating in leisure-time 5. Reduced levels of fat in the blood
activities, games and sports 6. Motor-performance fitness is directly
related are satisfaction, attitude related to improved performance skills.
and values. 7. Moderate the high levels of regular
 The kinds of physiological exercise
benefits can be derived from 8. Health benefits is achieved through
participating in sports related aerobic training exercise.
fitness. 9. Health fitness is typically measured
through physical fitness
10. Endurance strength training uses
IMPORTANCE OF PHYSICAL lower resistances with more repetitions.
FITNESS 11. Provides long-term health benefits
12. Provides good healthy lifestyle
To maintain regular exercises, physical 13. Promotes strong bones
fitness helps the individual: 14. Reduces fat
15. Controls weight
1. Competence in movement and motor
16. Helps to better control blood sugar
skills in any various physical activity
17. Provides good healthy lifestyle
performance.
18. Improves lung function
2. Habitual physical activity participation 19. Promotes strong bones aisles
to achieve and maintain good health.
Skills Related Components
3. Understanding various movement
concept, principles and tactics as they 1. Agility - the ability to change direction
apply to the learning physical activity. quickly.
2. Balance - the ability to remain stable
4. Valuing physical activities for even when moving.
enjoyment, as part of socialization. 3. Coordination - the ability to use
vision, touch and muscle sense.
5. Minimize stress response.
4. Power - the ability to release
6. Delay aging process. maximum strength.
5. Reaction Time - the amount of time it
7. Improve posture movement and takes to make a physical response once
appearance by strengthening muscles you see the need to take an action.
that support the body. 6. Speed - the rate at which one covers
distance in a short period of time.
8. Improve organic function.

9. Prevent heart ailment. Health Related Components

1. Cardiovascular Endurance - from
10. Improve assessment through fitness
the word cardio means heart, the ability
tests that support fitness and health
to exercise at an elevated heart rate for
goals.
a designated time while supplying
11. Achieve and maintain a health- adequate oxygen to the body.
enhancing level of physical fitness. 2. Flexibility - the ability to move joint
with ease through the normal range of
12. Participate regularly in lifelong motion and muscles to their fullest
physical activity. extent
3. Muscular Endurance - the ability to
exercise without tiring in a long period of
Health Benefits of Physical Activity time.
INSTRUCTOR: DANICA VENICE P. LUROT, LPT
4. Muscular Strength - the ability to resistance bands, or body weight
exert force against resistance in a short exercises including push ups and
period of time. sit-ups).
5. Body Composition - ideally, a state
2. Isometric Exercise
in which body fat does not exceed 25
percent of the total body composition.  These exercises do not involve
movement of the joint itself, but
instead the muscle group is held
General Principles of Exercise
still in lace against the resistance
Both athlete and non-athletes should (Examples: plank holds, wall sits,
follow three general principles of holding grocery bags, etc.) Both
exercise: forms of resistance training can
be used to firm and strengthen
1. The overload principle:
muscle. As the muscle
 To achieve benefit from exercise, strengthens, the amount of
the body must work above and resistance can also increase,
beyond its normal activity level. encouraging further muscle
building and strength. Any muscle
2. The progression principle: group can benefit from resistance
 As physical abilities improve, the training.
exercise regimen should increase
in intensity and duration. One
should start slowly and apply
overload gradually.
3. The specificity principle:
 Use of specific exercises to
achieve specific results.

STRENGTH/ RESISTANCE TRAINING

What is Resistance Training?
 Resistance training is any
physical activity that causes the
muscles to work against an
additional force or weight. And
this concept is called resistance.
 Resistance training is a form of
physical activity that has been
traditionally perceived as a
component of training programs
limited to athletic individuals and
competitive weightlifters seeking
to improve performance.
Two Types of Resistance Training
Exercise
1. Isotonic Exercise
 These exercises involve any
movement of your muscle groups
(legs, arms, stomach, back, etc.)
against some type of resistance
(Examples: lifting barbells,
dumbbells, exercise using
INSTRUCTOR: DANICA VENICE P. LUROT, LPT
 Benefits of Having a Strong Core
Stability:
1. Improves muscle power, kinesthetic
awareness, agility, and performance.
2. Increases muscle response time.
3. Allows one to do more with less effort.
4. Increases flexibility.
5. Improves ones dynamic balance and
posture.
6. Reduces injuries.
7. Protect your inner organs and central
nervous system.
8. Alleviates back pain.
9. Daily tasks are easier to do.
10. Feel better.

Muscles and Bone-Strengthening

Activities
For bone strengthening, long exercise
sessions are not always necessary and
brief bouts of high impact exercise are
sufficient.
High impact exercise involves exercises
like running, walking, jumping, and other
approach of exercise.
Warm Up Activities
 10 exercises 30 seconds each
 No equipment needed; only body
weight exercises are used.
Types of Stretching
1. Passive assisted stretching -
partner assisted stretch.
2. Static Stretching - technique is
widely used and is an effective
technique of stretching. This technique
involves passively stretching a given
antagonist muscle by placing it in a
maximal position of stretch and holding
it there for an extended time at least 3 to
6 seconds. The best way to improve
flexibility is to do it progressively.
3. Ballistic Stretch - involves explosive,
bouncing rhythmic movement of a
specific part of the body.

INSTRUCTOR: DANICA VENICE P. LUROT, LPT

Movements jump into a routine that is heavy
in upper body exercises.
Basic movement skills are very
important to an individual, if the students 5. High Knee Pulls
are properly taught with the basic skills
 Pull one knee upwards towards
they are confident and competent
your core, while reaching up and
enough to develop complex movement
then down with both hands so
skills that will allow them to enjoy any
that your elbows and high knee
sports and physical activity without
are your core at the same time.
hesitation. They will surely move with
ease and free from injuries. 6. Arm Swings + Lateral Steps
Two Practical Principles:  Similar to the first move, step
from side to side while tapping
1. Use all the joints that can be used.
the toe of the following foot
The forces from each joint must be
behind the leading/supporting leg,
combined to produce the maximum
all while swinging arms out and
effect
then in front of the body, crossing
2. Use every joint in order. This principle over one another.
tells us when the joints should be used.
7. Four Torso Twists + Knees
Movement should begin with the big
muscle group and move out through the  Twist from side to side four times,
progressively smaller muscle, from big and then bring one knee up to the
too small. opposite elbow. If you follow this
same count (1,2,3,4, knee), you
should be bringing a different
knee up each and every time.
8. Jog in Place
Warm Up Activities in this Routine  Just like it sounds, get that heart
rate up!
1. Head Turns
9. Bodyweight Squats
 Look left, look right; repeat 5
times.  If your legs aren't feeling quite
warmed up yet, keep the squats
2. Shoulder Rolls
shallow. Keep your butt back and
 Roll the shoulders backwards 10 your weight in your heels.
times; roll the shoulders forward
10. Front kicks
10 times.
 Kick high and in front of the body,
3. Lateral Steps + Pulls
alternating which leg is doing the
 Step from side to side, tapping kicking.
your foot behind the body of the
11. Boxer Shuffle
leading leg. At the same time,
wave both arms up in front of  Hop from side to side, tapping the
your body (in front of and above non-leading leg on the ground in
your head) and then pull them the center or the distance that
back downwards to your sides in you are hopping back and forth.
a full sweeping range of motion.
12. Cross Toe Touches
4. Slow Rocking Butt Kickers
 Sit on the floor with your feet in
 A slower intense of our regular front of you and hands behind
kickers to get your lower body you. Your fingers can be pointed
warmed up; add upper body towards the side or behind you.
movements as well if you like, With your feet on the floor, lift
especially if you are about to your hips skyward. Pause when

INSTRUCTOR: DANICA VENICE P. LUROT, LPT

 your body is parallel with the 7. Swimming
floor.
 If you have access to a pool at
your home or your gym, a quick
dip in the pool can be a great for
Cool Down Activities
cool downs. Treading water uses
 10 Exercises 30 seconds each almost the same muscles as
 With or without equipment jumping jacks do.

1. Walking 8. Get a massage.

 The crème de la crème of cool  This one isn't an exercise on the

down exercises. face of it, but it can be effective
as many cool down exercises.
2. Strech those legs. The point of cool down exercises
 While this mostly applies to is to transition your body from
runners a great cool down exerting to rest.
exercise is stretching your legs. 9. Exercise specific drills.
3. Stretch that chest.  This one is a little complex. If
 A few of our cool down exercise you're a runner, you'll obviously
choices will be just a heads up be working out your legs most of
because they're very effective for all. So doing some squats after a
cooling down and they're all run keeps your legs pumping
pretty easy to do. A popular one without the stress of actually
is lacing your fingers behind your running. These can lift very easily
back, straightening out your arms and just do a lot of repetitions.
and looking at the ceiling. This is For runners, laying down and
effective at stretching your chest doing scissor kicks can be an
muscles. excellent cool down.

4. Stretch that arms. 10. Exercise mimicry.

 If you've ever noticed, even  Exercise mimicry is when you

runners stretch their arms before perform the same exercise you
they go running. Consequently, were just performing, but with
it's also one of the more effective less resistance.
cool down exercises. It helps get
your shoulders and your arms
loosened up.
5. Stretch out that core.
 The core of your body is often
something that gets overlooked in
both stretching an exercise in
general. So it's not only great to
include in your cool down
exercises, but also recommended
since your core is, well, your
core.
6. Jumping jacks
 The motion of jumping,
spreading, and putting your arms
down, and bringing them back up
to clap works a good portion of
your upper body, so pretty much
everything gets worked on.
INSTRUCTOR: DANICA VENICE P. LUROT, LPT