5.

Yoga - originated in India, to unify the

PATHFIT 2 mind, body, and spirit.
• improve balance, flexibility,
TOPIC 1: Exercise and How to posture, and circulation.
Start 6. Pilates - promotes flexibility and core
strength.
7. Tai chi - promotes calm stretching rather
than intensity.
1. Exercise - involves engaging in physical
8. Guidelines in Exercise:
activity and increasing the heart rate
• 150–300 mins of moderate-
beyond resting levels.
intensity exercise a week
• at least 20 minutes
• a minimum of 75–150 minutes
2. Aerobic exercise - aims to improve how
of vigorous-intensity, aerobic
the body uses oxygen.
physical activity
• improves muscle strength in the
• a combination of the two types
lungs, heart, and whole body
of exercise
• lowers blood pressure
• improves circulation and blood
flow
TOPIC 2: Muscle fitness and
• increases the red blood cell Resistance Exercise
count
• reduces the of diabetes, stroke, 1. MUSCLE FITNESS - having muscles that
and cardiovascular disease can lift heavier objects or muscles that
(CVD) will work longer before becoming
3. Anaerobic exercise - does not use exhausted.
oxygen for energy, this is used to build 2. CONCENTRIC MOVEMENTS - muscle
power, strength, and muscle mass tension rises to meet the resistance then
• no longer than around 2 remains stable as the muscle shortens.
minutes 3. ECCENTRIC MOVEMENT - lengthen the
muscles.
Examples: 4. STATIC MOVEMENT - stand, sit or lie still
and hold a single position for a period of
• weightlifting
time, up to about 45 seconds.
• sprinting
• EXAMPLES: bending over and
• intensive and fast skipping with
touching my toes
a rope
5. Dynamic stretches - controlled
• interval training
movements, prepare your muscles,
• isometrics
ligaments for performance and safety.
• any rapid burst of intense
6. Static Stretching – stretches muscles
activity
while the body is at rest
4. Agility training - improve the ability to
• 15 secs – 2 mins
maintain control while speeding up,
• hamstring
slowing down, and changing direction
 7. Stunts – form of play that tests one’s self and improve the efficiency of the
in flexibility, agility, balance, cardiovascular system.
coordination, strength and endurance.
• serves as conditioning exercises. 3. RESISTANCE EXERCISE - Focuses on
8. Individual Stunts building and toning muscles
• Turk Stand – cross sitting to • Uses weights, resistance bands,
standing up or body weight to create
• Egg Roll – tuck lying position, resistance.
sideward without position 4. FLEXIBILITY TRAINING – improve range
• Log Roll – supine lying position, of motion and flexibility of joints and
roll sideward muscle
• Rocking Chair – tuck sitting 5. FUNCTIONAL TRAINING - exercises that
position mimic or enhance everyday
• Prone Racking – grasp the movement
ankles with hands • perform activities of daily living
• Ankle hold walk – hold the ankle 6. FITT PRINCIPLE - flexible and adjustable
with hands, then walk framework used to design and modify
• Huma Ball exercise programs
• Jump to Full Turn – half knee 7. Frequency - how often you exercise
bend, jump in the air 8. Intensity – How hard you exercise
• Dog Walk – four base supports, 9. Time - how long you exercise
bottom up 10. Type - What kind of exercise
• Lame Dog Walk – hands in floor,
buttocks up, one leg extended in
the air Lesson 2: Benefits of Exercise
9. BASIC CALISTHENICS - system of
physical exercises with one’s own body and Principles of Exercise.
weight.
1. Cardiovascular Fitness
10. CORE STRENGTH EXERCISES - move in
• Improve cholesterol and blood
any direction, even on the bumpiest
terrain, or stand in one spot without pressure level
losing your balance • strong heart and lungs
• complete everyday task with
LESSON 1: Exercise VS less effort
• help you live longer
Physical Activity
2. Muscular Strength
1. EXERCISE - physical activity that is
• Develops health bones and
performed to maintain or improve
muscles.
health and fitness.
• help you achieve a healthy body
• planned, structured, and composition
repetitive bodily movements
• perform daily task without
2. CARDIOVASCULAR FITNESS EXERCISE -
possible fatigue
activities that increase the heart rate
• achieve athletic performance
3. Flexibility Training 4. Reversibility and Recovery - revert
• enable your muscles to work back to original state
effectively 5. Tedium – required to avoid
• decrease risk of injury boredom and keep motivated
• help your joint to move full 6. Individuality – don’t benefit exact
range in motion. the same way
• reduces body pain

4. Cardiorespiratory Endurance – ability to

perform an activity at moderate to high
intensities for an extended period of
time
5. Muscular Strength – ability to exert
maximal force
6. Flexibility/Mobility – ability to move
muscle and joints through a full range
motion
7. Muscular Endurance – ability to
withstand against resistance such as
weight or body weight
8. Body Composition – distribution of
muscles, bones, and fats in the human
body .
9. Ectomorph – low levels of fat storage,
inability to gain weight
10. Mesomorph – muscular and moderate
frame, can lose or gain weight with little
to no effort
11. Endomorph – narrow shoulders, wide
hips, can carry any excess weight in
lower abdomen.

Principles of Exercise
1. Specificity – exercises that
corresponds with certain fitness
goals
2. Progression -gradual increase in
intensity
3. Overload and Adaptability - adapt
to perform more effectively if
continuously overworked.