PATHFIT 2

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS

INTRODUCTION

Legal Basis (Law) why students are required to take up PE subjects as part of the completion of their
course. In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the state shall
promote physical education and encourage sports programs, league competitions to foster self -
discipline, teamwork and excellence for the development of a healthy and alert citizenry. This provision
recognizes and underscores the importance of PE as a promoter of moral values and as a delivery
system for the development of a healthy and alert citizenry.

FUNDAMENTALS OF FITNESS

Five (5) Key components to a Healthy Life

1. Physical Activity (regular physical exercises)

2. Good Nutrition (balance, equal intake of food nutrients, fat, carbo, etc.)
3. Stress Alleviation (activity to release stress, lifestyle)
4. Psychological Balance (not temporarily agitated, focused, mind set)
5. Routine Check-ups (cholesterol level and count, BP, Blood sugar, etc)

EXERCISE

• Generally, it is an activity for training the mind and improving the physical condition
• It is a systematic, planned performance of bodily movements, postures or physical activities
intended to provide a means to:

1. Remediate or prevent impairments

2. Improve, restore or enhance physical function
3. Prevent or reduce health risk factors
4. Optimize overall health status, fitness or sense of well being

TRAINING

It is a systematic process in which athletes improve their fitness to meet the demands of their
sport/activity.

BENEFITS OF REGULAR PHYSICAL ACTIVITY/ EXERCISE

1. Improved Health (efficiency of heart and lungs)
2. Improved sense of well-being (more energy, less stress)
3. Improved appearance (weight loss, toned muscles, improved posture)
4. Enhanced social life (improved self-image, opportunities to make new friends)
5. Increased stamina (increased physical abilities, improved immunity to minor illnesses)
PERIODS OF EXERCISE

Exercise routine should be done at least three times a week, at least thirty minutes to hour a day.

1. WARM-UP EXERCISES

This period lasts for 5-10 minutes depending on the intensity of the kind of exercise to be undertaken. It
is purposely done to increase the temperature of the body and its stretches and limbers up the muscles
and speeds up the action of the heart in preparation for a more vigorous and intense activity .

2. EXERCISE PROPER/WORK OUT/ CIRCULATORY PERIOD

1. Usually low intensity activities that build and increase flexibility, muscle strength, endurance and tone
up the abdominal, back, legs, arms and other major muscles.

2. Includes variation of drills

3. You should dress appropriately for the workout so that you will enable to move freely and safely.

4. Some exercise physiologists have suggested that a work-out or conditioning period, might consists of
the following:

4.1. 10 to 15 minutes warm-up

4.2. 10 minutes of strength exercises

4.3. 20 minutes of cardio respiratory exercises

4.4. 5 to 10 minutes cool-down

Conditioning Exercises – builds up and increases flexibility, muscle strength and endurance and tones up
the major muscle groups.

3. COOLING OFF/ COOL DOWN EXERCISES

This part of training helps in returning the blood to the heart for reoxygenation, thus preventing a
pooling of the blood in the muscles of the arms and legs.

METHODS OF EXERCISES

1. AEROBIC EXERCISES

1. It is any rhythmical activity that causes a sustained increase in heart rate, respiration and
muscle metabolism.
2. It refers to exercise which is modern intensity, undertaken for a long duration.
3. It also means “with oxygen” and refers to the use of oxygen in a muscle’s energy generating
process.
4. The goal of aerobic exercise is to increase cardiovascular endurance.

EXAMPLE: Jogging, swimming, running and jumping rope, bicycling, dancing, hiking continuous
training.
2. ANAEROBIC EXERCISE

1. Includes strength and resistance training, tone muscles, as well as improve bone strength,
balance and coordination.

EXAMPLES: Weight training, functional training, interval training, sprinting, and high intensity
interval training increase short-term muscle strength.

3. CALISTHENICS

1. It is a systematic, rhythmic bodily exercises usually without apparatus. When used for fitness,
exercise series should be carried out in a steady and continuous fashion with no rest between
exercises.

EXAMPLE: Jumping jack, push-ups wind mill

3. ISOMETRIC (concentric)

1. It involves the contraction of muscles without movement. Used for muscular strength,
endurance and muscle tone.
2. It is one of the fastest ways to develop increased static-passive flexibility.

EXAMPLE: Pushing the wall, push-ups, hand push, spine extensions

5. ISOTONICS

1. It involves muscle contraction of muscle with movement.

2. Lengthening of muscles

3. Shifting of Resistance

6. ISOKENITICS

It requires movement with controlled resistance, usually involving exercising machines. It is also
possible to do isokinetic exercises with a partner instead of machines.

7. DYNAMIC EXERCISE

It keep joints, connecting tissues and muscles in good condition. It involves exercises and activities
where movement and some resistance or load is involved.

EXAMPLE: Swimming, walking, cross country skiing, bicycling, weight training

8. THERAPEUTIC EXERCISE

Use as a rehabilitative method in treating disease or illness.