PATHFIT 122 - EXERCISE BASED FITNESS ACTIVITIES

LESSON 1.1: PHYSICAL FITNESS

a. Health-related Fitness Components
b. Skill-related Fitness Components

LESSON 2.1: FUNDAMENTAL CONCEPTS OF EXERCISE AS A PHYSICAL ACTIVITY

A. Body Types
1. Ectomorph
2. Mesomorph
3. Endomorph

B. Anatomical Terminology
1. Anatomical Position
2. Anatomical Planes
3. Directional Terms
4. Movements Terms

C. Types of Exercise
D. Global Recommendations for Physical Activity for Health
E. FITT-VP
LESSON 1.1: PHYSICAL FITNESS

A. HEALTH-RELATED FITNESS
The definition of health-related fitness involves exercise activities that you do to try to improve your physical
health and stay healthy. It has 5 components: cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition.

1. Body Composition - It is the ratio of lean body weight to fat. The main components under consideration
are fat mass, muscle mass, bone density, and water volume.

2. Flexibility - Defined as the range of motion possible at the many joints in the body. When the muscles
are developed and lengthened through appropriate exercise, they allow the joints to move through a
wider range of motion.

3. Cardiovascular Endurance - Refers to the ability of the whole body to perform activities for a
prolonged time and have the circulatory and respiratory systems work efficiently.

4. Muscular Endurance - The ability of the muscle to generate force repeatedly. Improved endurance
allows an individual to perform physical activities in a greater number of repetitions and in a longer
period.

5. Muscular Strength - Ability of the muscle to generate force. It is often measured by how much weight
a person can lift.

B. SKILL - RELATED FITNESS

Skill related fitness is defined as working out to improve a specific skill. The six skill-related components of
fitness contribute to your ability to successfully participate in sports and activities.

1. Balance - It is the ability to maintain equilibrium while moving or standing still.

2. Power - It is the ability to apply force at a high rate of speed. Power is common among weight lifters.

3. Speed - Speed deals with the rate at which a movement is performed.

4. Agility - It refers to the ability to change direction quickly and accurately during movement.

5. Coordination - It is the ability to use senses with the body parts to perform movement tasks. This skill
is best for hand-eye and foot-eye coordination.

6. Reaction Time - It is elapsed between a stimulus and the resulting response.

LESSON 2.1: FUNDAMENTAL CONCEPTS OF EXERCISE AS A PHYSICAL ACTIVITY

A. BODY TYPES
Male body types are often divided into mesomorph, ectomorph, and endomorph. These types are determined by
factors like limb proportions, body weight, height, and body fat distribution.

Body type Features

Ectomorphic narrow shoulders and hips, and
tends to have little muscle or fat
Mesomorphic broad shoulders, narrower hips,
and tends to build muscle easily
Endomorphi “pear-shaped” body and higher
c affinity to store body fat

History of Somatotypes
The ecto-, meso-, and endomorphic body types are also called somatotypes. Psychologist William Herbert
Sheldon coined these names in 1940 when he wanted to create a system that could predict criminal behavior
based on people’s body types.
1. Ectomorph Body Type
Ectomorphs are generally tall and thin with narrow torsos and thin limbs. People with this body type typically
have small amounts of body fat and have trouble building muscle mass.
2. Endomorph Body Type
Endomorphs tend to be stockier and store body fat easily. Although people with this body type might not be
overweight, depending on their exercise and eating habits, obesity is associated.
Endomorph bodies tend to have a wide waist and hips compared to their shoulders.
3. Mesomorph body type
Mesomorphs tend to have broader chests and shoulders and relatively narrow waists. These body types also tend
to put on muscle more easily than other body types.

How does gender play into body types?

Women tend to have more body fat overall than men, but body type and body size are two different things.
In the end, your body type is determined by a number of factors. Genetics play a major role, but gender and
ethnicity may also have an influence on your body type.

B. ANATOMICAL TERMINOLOGY
Anatomical terminology is a standardized system of words and phrases used to describe the locations, positions,
movements, and structures of the human body accurately. It provides a common language for medical
professionals, scientists, and fitness experts to ensure clear and precise communication when discussing
anatomy, physiology, and body mechanics.

1. Anatomical Position
Regarding anatomical planes, these are imaginary planes that intersect the body, creating various cuts or slices
of various organs and structures. There are three major planes of the body:
1. Sagittal - arbitrary vertical plane passing through the body parallel to the midline, slicing it
longitudinally into right and left parts.

2. Frontal (coronal) - vertical plane at right angle to the sagittal plane that divides the body into anterior
(front) and posterior (back) portions.

3. Transverse (axial) - horizontal plane at right angles to the sagittal and frontal planes, slicing the body
into a superior (upper) and inferior (lower) portions.
2. Directional Terms
Directional terms are words used to describe the location of one body part in relation to another. They are
commonly used in anatomy, biology, and medicine to ensure clear and precise communication.
1. Anterior In front of or front 8. Lateral Away from median
2. Posterior In behind of or behind 9. Superior Towards the top of the head
3. Dorsal Towards the back of the body 10. Inferior Towards the feet
Away or farthest away from the 11. Cranial Towards the head
4. Distal trunk or the point of origin of the
12. External Towards the surface, superficial
body part
13. Internal Away from the surface, deep
Closer or towards the trunk or the
5. Proximal
point of origin of the body part Anterior hand or palm of hand
14. Palmar
(palmar)
6. Median Midline of the body
7. Medial Towards the median 15. Plantar Inferior surface of foot (sole)

3. Types of Movements
Now that we’ve looked at planes and relations, let’s learn the anatomy terms that describe movements. As you
know, joints are the junction of two or more bones and allow movements to take place in various directions and
degrees of motion.

Movement Terms
1. Flexion Decreasing the angle between
two structures

2. Extension Increasing the angle between two

structures

3. Plantarflexion Flexion of the plantar

(underside) part of the foot
4. Dorsiflexion Flexion of the dorsum (top) part
of the foot
5. Abduction Moving away from the midline

6. Adduction Moving towards the midline

7. Protraction Moving forwards and laterally

simultaneously

8. Retraction Moving backwards and medially

simultaneously

9. Depression Moving downwards

10. Elevation Moving upwards

11. Medial Spiral movement towards the

(internal) midline
rotation

12. Lateral Spiral movement away from the

(external) midline
rotation

13. Pronation Medial rotation of the radius,

resulting in the palm of the hand
facing posteriorly (if in
anatomical position) or inferiorly
(if elbow is flexed)
14. Supination Lateral rotation of the radius,
resulting in the palm of the hand
facing anteriorly (if in
anatomical position) or
superiorly (if elbow is flexed)
15. Circumduction Combined movement starting
with flexion, then abduction,
extension, and ending with
adduction
16. Deviation Movement of the wrist joint
towards the radial or ulnar sides
(radial deviation, ulnar
deviation)

17. Opposition Touching the pad of any one of

your fingers with the thumb of
the same hand
18. Reposition Separating the pad of any of your
fingers from the thumb of the
same hand
19. Inversion Plantar side of the foot is rotated
towards the median plane

20. Eversion Plantar side of the foot is rotated

away from the median plane

C. TYPES OF EXERCISE
Exercise is key to good health. But we tend to limit ourselves to one or two types of activity. People do what
they enjoy, or what feels the most effective, so some aspects of exercise and fitness may be ignored. In reality,
we should all be doing aerobics, stretching, strengthening, and balance exercises.

The 4 most important types of exercise

1. Aerobic exercise
Aerobic exercise, which speeds up your heart rate and breathing, is
important for many body functions. It gives your heart and lungs a
workout and increases endurance. Over the long term, aerobic
exercise reduces your risk of heart disease, stroke, type 2 diabetes,
breast and colon cancer, depression, and falls.

2. Strength training
Strengthening your muscles not only makes you stronger, but also
stimulates bone growth, lowers blood sugar, assists with weight
control, improves balance and posture, and reduces stress and pain in
the lower back and joints.
It's important to feel some muscle fatigue at the end of the exercise to
make sure you are working or training the muscle group effectively.

3. Stretching
Stretching helps maintain flexibility. We often overlook that in youth
when our muscles are healthier. But aging leads to a loss of flexibility in
the muscles and tendons. That increases the risk for muscle cramps
and pain, muscle damage, strains, joint pain, and falling.
Likewise, stretching the muscles routinely makes them longer and
more flexible, which increases your range of motion and reduces pain
and the risk for injury.
4. Balance exercises
Improving your balance makes you feel steadier on your feet and helps
prevent falls. Typical balance exercises include standing on one foot or
walking heel to toe, with your eyes open or closed. The physical therapist
may also have you focus on joint flexibility, walking on uneven surfaces,
and strengthening leg muscles with exercises such as squats and leg lifts.

D. GLOBAL RECOMMENDATIONS FOR PHYSICAL ACTIVITY FOR HEALTH

Being physically active helps all people, no matter their age, lead healthier lives. Some physical activity is
better than doing none. By being more active throughout the day in relatively simple ways, people can quite
easily achieve the recommended activity levels.
Below are the levels of physical activity WHO recommends people of different ages undertake
Children and adolescents aged 5-17 years
 Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
 Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at
least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
 Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a
week.

Adults aged 65 years and above

 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least
75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
 Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

E. FITT – VP PRINCIPLES OF EXERCISES RX (INTENSITY, TOTAL VOLUME, AEROBIC

PROGRAM DESIGN, REST-TIME)
The FITT-VP Principle is a guideline for designing and adjusting exercise programs to improve fitness
effectively. It stands for:
1. F – Frequency: How often you exercise (e.g., days per week).
2. I – Intensity: How hard you exercise (e.g., moderate or vigorous).
3. T – Time: The duration of each exercise session (e.g., 30 minutes).
4. T – Type: The kind of exercise performed (e.g., cardio, strength training).
5. V – Volume: The total amount of exercise (frequency × intensity × time).
6. P – Progression: Gradually increasing the difficulty of your workouts over time.

This principle helps create a structured and adaptable fitness plan based on individual goals and fitness levels.