PATHFIT 2

UNIT 1: PHYSICAL FITNESS 4. POWER - ability to exert force quickly

5. SPEED – ability to perform movements rapidly
EXERCISE-BASED PHYSICAL FITNESS
6. REACTION TIME – time it takes to respond to a stimulus
 physical activities or movements specifically designed to improve/maintain physical
fitness BENEFITS OF PHYSICAL FITNESS
 intentional, structured, performed with a goal of enhancing various components of  Improve cardiovascular health
fitness  Weight management
 are diverse and can be adapted to individual preferences  Enhance mental health
 play a crucial role in promoting overall health  Increases strength and endurance
 Better flexibility and joint health
PHYSICAL FITNESS
 Improve sleep
 overall well-being of an individual’s body and the ability to perform daily activities
w/o fatigue TIPS IN ACHIEVING AND MAINTAINING PHYSICAL FITNESS
 combination of health-related and skill-related components  Regular exercise
 dynamic and individualized concept that evolves over time  Balanced nutrition
 Adequate rest and recovery
HEALTH-RELATED FITNESS
 Hydration
 components of physical fitness that are directly related to an individual’s overall
health and well-being  Consistency
 ability of an individual to perform daily activities  Consultation with professionals
PRINCIPLES OF TRAINING FOR FITNESS
1. CARDIOVASCUALR ENDURANCE – ability of the heart, lungs, and circulatory 1. Specificity
system to sustain prolonged physical activity (running, cycling, HIIT) 2. Progressive overload – gradually increase intensity
2. MUSCULAR STRENGTH – maximum force a muscle can generate (weightlifting, 3. Consistency – regular, consistent exercise
resistance band) 4. Individualization – consider individual differences
3. MUSCULAR ENDURANCE – ability of muscles to perform repeated contractions 5. Recovery – allow time to recover in between workouts
or resist fatigue. Helps maintain posture 6. Intensity – adjust intensity to match fitness goals
4. FLEXIBILITY – range of motion around a joint. Enhances mobility 7. Duration and frequency – determine appropriate D&F based on fitness goals and
5. BODY COMPOSITION – proportion of fat and non-fat mass in the body. Gives lifestyle
information of how we should maintain healthy body composition 8. Warm-up and cool down
SKILL-RELATED PHYSICAL COMPONENTS – components of physical fitness that 9. Variety – incorporate a variety of exercise
contributes to an individual’s ability to perform in sports and other activities that require BIOENERGETICS
specific skills  Study of how our bodies produce and utilize energy during physical activity
1. AGILITY – ability of the body in changing direction quickly and efficiently ENERGY SYSTEMS
2. BALANCE – ability of our body to maintain equilibrium while stationary or moving 1. PHOSPHAGEN SYSTEM – provides immediate energy for short bursts of intense
3. COORDINATION – ability to use different body parts smoothly and efficiently activity
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2. GLYCOLYTIC SYSTEM – kicks in for activities lasting a few minutes, breaking FACTORS CONTRIBUTING TO RELAPSE
down stored carbs (glycogen) to produce energy 1. Triggers and cravings
3. OXIDATIVE SYSTEM (aerobic metabolism) – utilizes oxygen to break down carbs, 2. Lack of coping skills
fats, proteins for sustained energy 3. Overconfidence
4. Social and environmental factors
ADENOSINE TRIPHOSPHATE
 Energy currency of our cells ADDRESSING RELAPSE
 During exercise, it continually produced and consumed to power muscle 1. Recognition and acceptance
contractions 2. Developing coping strategies
3. Support and accountability
UNIT 2: BEHAVIOR MODIFICATION 4. Reassessment and adjustment
TRANSTHEORETICAL MODEL (stages of change model) GOAL SETTING – crucial for achieving fitness as it provides direction, motivation
 Developed by James Prochaska & Carlo DiClemente (70s-80s) a. SPECIFIC – clearly define what you want to achieve
 Applied effectively in the context of exercise and physical fitness b. MEASURABLE – establish criteria to measure progress
 Framework used to understand and facilitate behavior change c. ACHIEVABLE – goal is realistic and attainable
 Provides framework for guiding interventions and promoting successful outcomes d. RELEVANT – goal aligns with values and long-term objectives
in exercise and physical fitness e. TIME-BOUND – set a deadline or time frame
STAGES OF CHANGE BEHAVIOR MODIFICATION – systematic approach to altering behavior through various
1. PRECONTEMPLATION STAGE – individuals are not yet considering changing techniques and principles
their behavior
2. CONTEMPLATION STAGE – individuals are considering change but have not yet UNIT 3: FITNESS ASSESSMENTS
taken action FITNESS ASSESSMENTS – tools used to measure various components of physical fitness
3. PREPARATION STAGE – individuals are preparing to take action and may have
already taken some small steps BODY COMPOSITION – proportion of fat, muscle, bone, and other tissues in the body.
4. ACTION STAGE – individuals are actively modifying their behavior ESSENTIAL FAT – minimum amount of fat necessary for the body to function optimally and
5. MAINTENANCE STAGE – individuals have sustained changed behavior for an maintain health.
extended period and work to prevent relapse
6. RELAPSE – return to a previous behavior after a period of successful behavior STORAGE FAT (Adipose Tissue) – excess fat stored throughout the body for energy
change reserves and insulation.
STAGES OF RELAPSE
BODY SHAPES AND THEIR HEALTH RISKS
a) EMOTIONAL RELAPSE – individuals may experience negative
emotions SOMATOTYPE (William Herbert Sheldon) – categorizes individuals based on their
b) MENTAL RELAPSE – actively consider returning to their old underlying physiological characteristics
behavior
c) PHYSICAL RELAPSE – individuals engage in the old behavior 1. ENDOMORPH – higher percentage of body fat, and a softer appearance. Wider
waist.
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2. MESOMORPH – muscular and athletic build, well-defined muscles and a broader
shoulder-to-hip ratio.
3. ECTOMORPH – lean and slender build, long limbs and lower percentage of body
fat. Difficulty gaining weight. Narrower shoulder-to-hip ratio.
BODY SHAPE – general outline of a person’s body.
1. APPLE SHAPE (Android Obesity) – carry excess weight around the abdomen,
chest, and upper body (midsection). Larger waist circumference compared to hips
and shoulder
2. PEAR SHAPE (Gynoid Obesity) – carry excess weight in the hips, buttocks and
thighs. Narrower waist and wider hips
3. STRAIGHT OR RECTANGULAR SHAPE (Banana) – straight and uniform
silhouette. Minimal variation in width between the shoulders, waist and hips.
Waistline is less defined. Equal proportions throughout the body.
4. HOURGALSS SHAPE – balanced distribution of weight between the upper and
lower body. Well-defined waistline and proportional bust and hips.
5. INVERTED TRIANGLE SHAPE – broader shoulders and narrower hips and waist

FITNESS ASSESSMENTS
1. BODY MASS INDEX (BMI) – commonly used measure in fitness assessments to
evaluate an individual’s body composition
a. Below 18.5 – underweight
b. 18.5 – 24.9 – healthy weight
c. 25 – 29.9 – overweight
d. 30 and above – obesity
2. WAIST-TO-HIP RATIO (WHR) – another anthropometric measurement. Divide the
circumference of the waist by the hips