PATHFIT Unit I

Unit I: FITNESS AND EXERCISE INTRODUCTION
RECOMMENDED LEVEL OR AMOUNT OF PHYSICAL ACIVITY TO MAINTAIN GOOD HEALTH?
The general idea is to encourage Filipinos to move more
TEENAGERS - are recommended to engage in physical activity for at least 60 minutes every day.
Based on studies conducted by Global School-based Student Health Survey, they indicated that Filipino
teenagers are one of the most sedentary in the world due to the fact that they only engage in physical
activity for at least 60 minutes on an average of one day per week.
UNDERSTANDING PHYSICAL ACTIVITY and EXERCISE

CLASSIFICATION ACCORDING TO PURPOSE:
1. Occupational
2. Transport-Related
3. Household
4. Recreational
EXERCISE - is a planned program of physical activities usually designed to improve physical fitness with
the purpose of increasing physical fitness level.
BENEFITS OF BEING PHYSICALLY FIT AND BECOMING ACTIVE:

The ability to carryout task with vigor and alertness, without undue fatigue, and still with ample
energy to enjoy leisure time pursuits and to meet unforeseen emergencies. Experts have identified
several components that an individual should maintain at an adequate level.
Importance of Exercise:
⦿ The body functions more efficiently if it is active.
⦿ Many of our leisure activities are sedentary in nature
⦿ Inactivity contributes to many of the prominent health problems that exist today.
TYPES OF EXERCISE PROGRAM TO PERFORM:

EXECISE PROGRAM - can consist of several exercises. They are repetitive movements that aim to
improve one or more components of fitness.
CLASSIFICATION OF EXERCISES:
AEROBIC EXERCISE - involve large muscle group (e.g thighs) that perform rhythmic and continuous
movement for a prolonged period of time in order to improved aerobic capacity
(ex. Swimming, biking, running and dancing)
RESISTANCE TRAINING - require the muscle to contract against an external load (e.g. barbell) in order to
improve muscular strength, muscular endurance and bone strength
(e.g. TRX: Total Resistance exercise, Thera-Bands etc.)
STRETCHING EXERCISE - increase the elasticity of muscles and tendons surrounding the joint in order to
improve flexibility.
( e.g. static, ballistic, dynamic stretching)
PHASES OF EXERCISE
WARM-UP - It is the brief period of exercise that precedes the workout. It includes light systematic
rhythmic bodily exercise that frequently involves stretching.
- Is designed to prepare the heart muscles for moderate to vigorous exercise and should
include 2-5 minutes of walking jogging or mild.
- reduces strain in the heart imposed by rapid injuries.
The benefits that you can get when you do warm-up is allowing your body to prepare for the activity. It
allows the muscle temperature to elevate as well as increase the blood flow to the muscle.
STRETCHING - refers to the process of elongation and is often correctly considered. The stretching
portion of the warm up can be done before or after the cardiovascular portion. Consequently, some
individuals make a common mistake or stretching cold muscle before beginning their workout rather
than first warning up the body with some preparation is evident. Keep in mind that warm up to stretch,
you do not stretch to warp-up.
DYNAMIC STRETCH – it impose a lot of light movement or motion that can be done safely prior to
warming up exercise.
STATIC STRETCH – is the type of stretch for beginners whose aim is extreme flexibility. It is a deep and
slow movement of extending body parts held in one place for seconds or more.
COOL DOWN - light moderate tapering off actively after vigorous exercise often consisting of the same
used in warm up. Cool-down after exercise is important 5-15 minutes light exercise. The primary
purpose of cool-down is to allow physiological activity to return to normal gradually, thereby preventing
blood from pulling which could result to dizziness or fainting.
- may also decrease the muscle soreness and cardiac irregularities that sometimes appear
after a vigorous workout. Although cardiac irregularities are rare in healthy individuals it is
prudent to cool down and reduce the risk.
- Cool-down is done immediately after the workout and should consist of exercise similar to
the warm-up to permit a gradual decrease in the heart rate and gentle stretches of the
muscles used in the workout.
PRINCIPLES OF TRAINING/basic training principles are rules to follow which describe how the body
responds to the physiological stress of physical activity. These principles provide the conceptual
foundation for safe and effective physical program design.

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Unit I: FITNESS AND EXERCISE INTRODUCTION

RECOMMENDED LEVEL OR AMOUNT OF PHYSICAL ACIVITY TO MAINTAIN GOOD HEALTH?

The general idea is to encourage Filipinos to move more

UNDERSTANDING PHYSICAL ACTIVITY and EXERCISE

BENEFITS OF BEING PHYSICALLY FIT AND BECOMING ACTIVE:

TYPES OF EXERCISE PROGRAM TO PERFORM:

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