PATHFit 2

Accomplish the fallowing before you proceed to Lesson 1

Accomplished 2021 PAR- Q+(Medical condition of the students) ParQ-Plus-Jan-2021-
Image.pdf

Review and Registered Physical Fitness Test using Fitness Tracker (Pre-Test)
https://docs.google.com/document/d/1GteHVgHkr99tFwZCw7K0aTaMoxa99G0Y/edit

Lesson 1
Objectives
1. Execute sample locomotor and non locomotor movements
2. Enumerate the significance of movement experiences
3. Analyze and perform body mechanics and posture exercises
Introduction
PATHFit 2 builds on the foundation of motor skills achieved through core training. It will
provide experiences in a variety of exercise programs for the purpose of maintaining and
enhancing cardiorespiratory and musculoskeletal fitness (i.e., core stability, muscle
strength, endurance and power). It includes speed and agility training with a focus on
body coordination and balance. In conjunction with fitness and wellness concepts,
exercise and healthy eating principles, learners will be able to enhance their fitness
through goal setting and application of the exercise principles (i.e., frequency, intensity,
time, type, progression, and volume); adapt their movement competencies to
independent physical activity(PA) pursuits and periodically evaluate their PA and eating
patterns to monitor their progress and achievements of personal fitness and dietary goals.

Physical Education – is an integral part of the school curriculum that is designed to

promote total development of individual, physical, mental, social and emotional aspects
through properly selected physical activities.
Physical Fitness – a set of attributes that people have or achieve that relates to the
ability to perform physical activity.
Importance of Movement
Movement - it's so simple, yet vital for life: Our bodies are designed to move in all different
directions; we run, jump, walk, swim, bend forward, backwards and so on. It's movement
that gives us healthy joints, strong bones, physical strength, good circulation; including
cardiovascular circulation, good coordination and reflex reactivity; improved learning skills
and concentration, and mental well-being. Without it we would deteriorate. In fact,
excessive sitting is associated with 35 diseases and conditions such as back pain,
obesity, cardiovascular disease, hypertension, cancer and depression. Countries such as
Australia and Canada have declared excessive sitting as a catastrophe.

• Exercise is a structured program of activity geared toward achieving or

maintaining physical fitness. It is actually a sub-category of physical activity.

3 Parts of Exercise program

1. Aerobic- activities make you breathe harder and make your heart
and blood vessels healthier.

e.g. Jumping Rope, walking, running, jumping

2. Flexibility-enhancing activities ensure a good range of motion in the

joints. Loss of flexibility can be a predisposing factor for physical
 issues, such as pain syndromes or balance disorders. Gender, age,
and genetics may all influence range of motion

e.g. stretching

3. Muscle-strengthening activities build up your strength. These

activities work all the different parts of the body—legs, hips, back,
chest, stomach, shoulders, and arms.

e. g. working with resistance bands, lifting weights

• Physical activity is any form of exercise or movement of the body that uses
energy. Some of your daily life activities—doing active chores around the house,
yard work, walking the dog—are examples.

Warm Up and Cool Down

Before and after the three phases of an exercise program, you should also engage in a
warm up and cool down. The warm up serves as the foundation of your exercise program
and prepares both the body and mind for more strenuous activity by speeding up your
heart rate and breathing. Harvard Health Publishing offers the following suggestions for
warming up:

• Make it last for 5 to 10 minutes

• Work all major muscle groups

During your cool down, you should work on flowing from one movement to the next and
focusing on exercises that improve your range of motion, such as walking, stretching your
legs and arms and even jumping in the pool for a couple of laps. If you're pressed for
time, you can consider a walk to your car as a cool down to help alleviate blood pooling
that causes lightheadedness.

Warm up : Head bending sideward right and left, front and back
Arm stretching sideward right and left
Hip rotation
Leg stretching
Foot stretching/rotation
Exercise proper: Lunges
Squat
Frog Kick
Dips
Arm series
Leg exercise

Cool down: Breath in and out while standing

Walking slowly then hug knees

Body mechanics is a term used to describe the ways we move as we go about our daily
lives. It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep.
Poor body mechanics are often the cause of back problems. When we don't move
correctly and safely, the spine is subjected to abnormal stresses that over time can lead
to degeneration of spinal structures like discs and joints, injury, and unnecessary wear
and tear.
That is why it is so important to learn the principals of proper body mechanics. But don't
worry, it's not complicated. And once you get used to them, they can easily be
incorporated into your daily life. You will be glad you learned them as they can save you
from back pain and discomfort.
Posture
We have all been told since childhood to "stand up straight". But it's easy to get into bad
habits. Good body mechanics are based on good posture. Good posture means the spine
is in a "neutral" position - not too rounded forward and not arched back too far.

EXERCISES TO IMPROVE POSTURE

Child’s pose

Cat Cow
Chest Opener

High plank

Side plank
Downward-facing dog

Thoracic spine rotation

Glute squeezes
 References
1. https://www.youtube.com/watch?v=QLoF5G-zko4
2. https://www.coloradospineinstitute.com/education/wellness/body-
mechanics/
3. ivestrong.com/article/165240-what-are-the-three-parts-of-an-
exercise-session-why-are-they-important/
4. Innervative Therapies (2018) Why Movement is so Important,
Article
5. Ohio State University, Movement Experience,Columbus,
6. https://dance.osu.edu/laban-lab/steps/movement-experience
7. https://www.healthline.com/health/posture-exercises#childs-pose

Activity

• Divide the class into 5 groups then perform the given activity based on the
discussion
• Refer to rubric for the scoring
• 10 points is the highest score