PATHFIT
PATHFIT
PATHFIT
BMI FORMULA
BMI Weight Status:
● Below 18.5: Underweight
● 18.5 - 24.9: Normal
● 25 - 29.9: Overweight
● 30 and above: Obese
Overload Principle
Explanation:
● This principle emphasizes the importance of increasing the amount of physical
activity beyond what your body is accustomed to.
● Effective results from physical activity are achieved by pushing yourself to do
more than your usual routine.
Importance:
● Helps in building strength and endurance.
● Prevents plateauing in fitness progress.
● Encourages continuous improvement and adaptation.
Example:
● If you usually run 2 miles, increasing it to 3 miles gradually pushes your body to
adapt and improve.
● Lifting heavier weights than your usual can lead to muscle growth and increased
strength.
Progression Principle
Explanation:
● This principle works hand-in-hand with the overload principle. It emphasizes
gradually increasing the intensity, duration, or frequency of your physical activity.
● The key is to avoid overexertion and prevent injury by ensuring incremental
progress.
Importance:
● Ensures steady and sustainable improvement in fitness levels.
● Helps your body adapt without causing harm or burnout.
● Encourages continuous development while minimizing the risk of injury.
Example:
● If you currently run 2 miles comfortably, gradually increase your distance by half
a mile each week.
● If lifting weights, start with lighter weights and progressively increase the load as
you build strength.
Specificity Principle
Explanation:
● This principle emphasizes that specific types of physical activities are needed to
develop specific parts of the body and specific components of fitness.
● In other words, to improve a particular fitness component, you must engage in
exercises that target that specific area.
Importance:
● Ensures that your workout is tailored to your fitness goals.
● Helps in achieving targeted improvements effectively and efficiently.
Example:
● To build upper body strength, focus on exercises like push-ups, pull-ups, and
bench presses.
● To improve cardiovascular endurance, engage in activities like running,
swimming, or cycling.
Reversibility Principle
Explanation:
● This principle is based on the saying: "Use it or lose it." It means that when you
stop training, the fitness gains you worked hard to achieve will disappear faster
than they were gained.
● It highlights the importance of maintaining regular exercise to keep your fitness
levels.
Importance:
● Encourages consistency in workouts.
● Helps in sustaining the fitness gains and progress achieved over time.
Example:
● If you stop exercising for a few weeks, you may notice a decline in muscle
strength and cardiovascular fitness that took months to build.
● Regularly engaging in physical activities helps maintain those fitness levels and
prevents them from diminishing.
F.I.T.T. Principle
The F.I.T.T. principle helps you design an effective and personalized exercise routine by
focusing on four key factors: Frequency, Intensity, Time, and Type.
1. Frequency (How often?)
● Explanation: Refers to the number of times you exercise in a week.
● Example: Aim to exercise five times a week, with each session lasting about 30
minutes, whether indoors or outdoors.
2. Intensity (How hard?)
● Explanation: Refers to how hard you exercise, which is often determined by
your heart rate during physical activity.
● Example: To determine the intensity, you can monitor your heart rate or use a
perceived exertion scale.
3. Time (How long?)
● Explanation: Refers to the length of each exercise session.
● Example: The duration of exercise depends on the intensity; more intense
exercises might require shorter sessions, while moderate exercises can last
longer.
4. Type (Which exercise?)
● Explanation: Refers to the kind of exercise you perform to achieve specific
fitness benefits.
● Example: Choose exercises based on your fitness goals, such as running for
cardiovascular health, weightlifting for strength, or yoga for flexibility.
PRACTICE TEST
2. In what year was Physical Education made a required subject in all public
schools in the Philippines?
a) 1901
b) 1937
c) 1920
d) 1969
Answer: c) 1920
● Explanation: Physical Education was made a required subject in all public
schools in 1920.
4. What significant act was mandated in 1969 related to Physical Education and
sports development?
a) Introduction of MAPE
b) International Charter of Physical Education
c) School of Physical Education and Sports Development Act
d) Article 14 Sec. 19 of the 1987 Constitution
Answer: c) School of Physical Education and Sports Development Act
● Explanation: The School of Physical Education and Sports Development Act
was mandated in 1969.
5. What did the School of Physical Education and Sports Development Act of
1969 include?
a) Music and Arts programs
b) Physical fitness and competitive athletics programs
c) Teaching methods for physical education
d) Health and medical training
Answer: b) Physical fitness and competitive athletics programs
● Explanation: The Act included programs for health education, physical fitness,
competitive athletics, intramurals, and inter-unit athletics competitions.
8. What is emphasized by Article 14 Sec. 19 (1) & (2) of the 1987 Philippine
Constitution?
a) Physical Education should be voluntary.
b) The state should promote physical education and encourage sports programs.
c) Only professional sports should be promoted.
d) Physical Education is only for health professionals.
Answer: b) The state should promote physical education and encourage sports
programs.
● Explanation: The Article emphasizes promoting physical education and
encouraging sports programs, league competitions, and amateur sports.
10. In what year did Physical Education become a mandatory subject in public
school curriculums?
a) 1920
b) 1937
c) 1969
d) 1982
Answer: a) 1920
● Explanation: Physical Education was made a required subject in all public
schools in 1920.
11. The School of Physical Education and Sports Development Act was mandated
in which year?
a) 1937
b) 1969
c) 1982
d) 1920
Answer: b) 1969
● Explanation: The Act was mandated in 1969.
13. Article 1 of which international document states that Physical Education and
sports are fundamental rights for all?
a) 1987 Philippine Constitution
b) School of Physical Education and Sports Development Act
c) International Charter of Physical Education and Sports
d) MAPE Act of 1982
Answer: c) International Charter of Physical Education and Sports
● Explanation: Article 1 of the International Charter of Physical Education and
Sports states that Physical Education and sports are fundamental rights for all.
14. According to the 1987 Philippine Constitution, who should promote physical
education and encourage sports programs?
a) The individuals
b) The state
c) Private organizations
d) Schools only
Answer: b) The state
● Explanation: Article 14 Sec. 19 (1) & (2) of the 1987 Constitution emphasizes
that the state shall promote physical education and encourage sports programs.
8. Which component measures the ability to use different parts of the body
together smoothly?
a) Flexibility
b) Coordination
c) Muscular Endurance
d) Reaction Time
Answer: b) Coordination.
Explanation: Coordination is the skill of synchronizing different body parts to work
together efficiently.
12. What fitness component is defined by the ability to lift or move weight?
a) Cardiovascular Endurance
b) Flexibility
c) Muscular Strength
d) Coordination
Answer: c) Muscular Strength.
Explanation: Muscular Strength is the capability to exert force against resistance.
11. Which test involves touching your fingertips behind your back?
a) Sit and Reach
b) Push-up Test
c) Zipper Test
d) 3-minute Step Test
Answer: c) Zipper Test
Explanation: The Zipper Test involves touching your fingertips behind your back to
measure Flexibility.
10. What is the main benefit of following the Rest & Recover Principle?
a) Overtraining the body
b) Preventing muscle recovery
c) Enhancing muscle recovery and growth
d) Ignoring physical stress
Answer: c) Enhancing muscle recovery and growth.
Explanation: Following the Rest & Recover Principle helps in muscle recovery and
growth, preventing overtraining.