Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module Week 10

How do locomotor movements help develop physical fitness?

Increasing stability, and building strong muscles, heart, and bones. Development of their
locomotor skills such as walking, running, hopping, and climbing. Enhancing their thinking and
problem-solving skills. The emergence of manipulative skills - fine motor skills, like squeezing,
grasping, pinching, etc.
What is Cardiorespiratory endurance?
Cardiorespiratory endurance is the ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. It
is the single most important component of health-related physical fitness. Aerobic exercise is
important in pre
What are the benefits of increasing cardiorespiratory fitness through exercise?
Increasing cardiorespiratory endurance has a positive effect on your overall health. Your lungs
and heart are able to better use oxygen. This allows you to exercise for longer periods without
getting tired. Most people can increase their cardiorespiratory endurance by doing regular
exercise.
High levels of physical activity and cardiorespiratory fitness are associated with lower all-cause
and cardiovascular mortality. Furthermore, physical activity can reduce the development of
chronic diseases such as hypertension, diabetes, stroke, and cancer.
Sample CRF exercises:

Duration Exercises Resistance Exercise

20-30 minutes Jogging/Walking Every day
20-30 minutes Jumping Jack 15–20 repetitions; 1–3 sets
20-30 minutes Cycling 2–3 sessions weekly (non-consecutive days)
20-30 minutes Stair climbing 10–15 repetitions; 1–3 sets
20-30 minutes Aerobic dance 2–3 sessions weekly (non-consecutive days)
Activity 1: Think and Share
Directions: Read and understand the concepts below.
Locomotor Skills
Children that have good locomotor abilities can move their bodies around in a variety of
contexts. The main locomotor abilities include hopping, running, crawling, marching, galloping,
sliding, leaping, and skipping.
1. How can locomotor activities promote physical fitness?
2. How do you define cardiorespiratory endurance?
 3. What advantages come with improving cardiorespiratory fitness through physical
activity?
Activity 2: Synthesizing Ideas
Guide Questions:
1. Define Cardiorespiratory Fitness?
2. What is the relationship between CRF and Locomotor skills? Elaborate on your answer.
3. Enumerate the benefits of CRF in our health.

Activity 3: “Match me”

Directions: Match the following exercises and the part of the body being developed.

Column A Column B
1. Abdominal Curl a. chest and arm
2. Push Up b. abdomen, glutes, and legs
3. Jumping jacks c. calves, quadriceps, and shoulders
4. Plank d. abdomen
5. Squats e. glutes, back and arms
 Republic of the Philippines
Commission on Higher Education
BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module Week 11

What Is Resistance Training?

Resistance training is a form of exercise intended to increase muscular strength and
endurance. It involves exercising muscles using some form of resistance. This resistance could
be weights, bands, or even your own body weight working against gravity.
When doing resistance training—which is sometimes called strength training or weight
training—you can focus on specific results, such as joint stability, muscular endurance,
increased muscle size, strength, and power.

Benefits of Resistance Training

Resistance training is intended to increase muscular strength and endurance, but it has
a wide variety of health benefits, too.
Here are a few benefits you may experience from incorporating resistance training into your
workout routine.

Boost Metabolism and Reduce Body Fat

Increase Bone Density and Improve Balance
Improve Mental Health
Build Muscle Mass
Improve Muscle Strength and Endurance
Reduce the Risk of Sports Injuries
Increase Self-Esteem

How to Get Started With Resistance Training?

According to the CDC, you should try to incorporate resistance training into your workouts on a
consistent basis. Because you can use your body weight to begin or even a simple set of
dumbbells, you do not have to join a gym or hire a personal trainer to get started. But you do
need to make sure you are using proper form in your workouts. Proper form can not only ensure
you are getting the most from your workout, but also can decrease your risk of injury.2
Note:
If you have a medical condition or a disability—or if you are just getting starting with an exercise
routine—you should talk to a healthcare provider for advice. They can provide insight into what
is best for you given your medical history.
It is also important to note that you do not have to buy equipment to get started with resistance
training. You can use your body weight to do exercises like pushups, squats, planks, and more.
Or, you can use household items to add more weight like gallon jugs of water, soup cans in a
canvas bag, or a backpack with an unopened bag of flour.
Equipment for Resistance Training
Although the equipment is not required when getting started with resistance training, here are
some examples of equipment you can purchase for resistance training:
Barbells Dumbbells Kettle bells
Resistance bands Suspension trainers Pull-up bars
Activity1: “Meet
Directions: Using the word bank below label the parts of the muscles.

Activity 2: Synthesizing Ideas

Guide Questions:
1. How important is resistance training to health?
2. Why is it important to consider the FITT principle when engaging in resistance
training?
3. Can you do resistance training every day why yes? Why not?
Activity 3: “Safety First”
Directions: Explain briefly but precisely why we need to follow and consider the given safety
tips in dealing with resistance training.
1. Use proper form – to prevent getting injuries
2. Exercise safely – safety is the top priority
3. Bring water – to avoid dehydration
4. Find a workout buddy - to help you motivate and improve along side with each other
5. Stop if you experience pain - Working out every day is beneficial as long as you
don't overdo it or become obsessed with it. Make it something you enjoy without being
too hard on yourself, especially if you are unwell or injured.
 Republic of the Philippines
Commission on Higher Education
BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module Week 12

Weight management is the process of adopting long-term lifestyle modifications to

maintain a healthy body weight on the basis of a person's age, sex, and height. Methods of
weight management include eating a healthy diet and increasing physical activity levels.
Managing your lifestyle needs establishing routines especially, in those aspects that
elevate health risks. Healthy eating habits anchored with food choice, engagement in physical
activities as well as sleeping habits are some of the aspects of your lifestyle that can be
transformed for better living.
An unhealthy lifestyle brings with it certain diseases that can shorten your lifespan. All
age groups are affected by NCDs, although they are often associated with older age groups.
Children and adults are all vulnerable to the risk factors that lead to non-communicable
diseases, whether from an unhealthy diet, physical inactivity, or poor sleeping habits.

Body Mass Index (BMI) take note of your actual weight as an indicator of health risk.
Getting the rough measure of body composition that is useful for classifying the health risks of
body weight in proportion to height. It is calculated by dividing your body weight (kilograms) by
the square of your height (meter).

The standard weight status categories associated with BMI ranges for adults are shown in
the following table.

BMI Weight Status

Below 18.5 Underweight

18.5 – 24.9 Healthy Weight

25.0 – 29.9 Overweight

30.0 and Above Obesity

The science behind weight management is complex, but one of the key concepts that govern
weight management is Energy Balance. Energy Balance is the phrase used to describe the
difference between the number of calories a person consumes and the number of calories that
same person expends (a.k.a. burns) in a given time period. The calories a person consumes
come from both the foods and drinks they eat and drink. The calories a person expends comes
from their basal metabolic rate and their daily physical activity.
 When eating a healthy diet mainly composed of vegetables, lean meats, and fruits, the human
body is very good at maintaining a neutral energy balance so that calories consumed do not
substantially exceed calories expended in a given time period and vice versa. This unconscious
regulation of energy balance is one of the factors that make sustained weight loss very difficult
for many people. That being said, consuming fewer calories than the number of calories
expended each day is fundamental to weight loss in both the short and long term.
One of the best tips may be to completely ignore claims on the front of the packaging.
Front labels try to lure you into purchasing products by making health claims. In fact, research
shows that adding health claims to front labels makes people believe a product is healthier than
the same product that doesn’t list health claims — thus affecting consumer choices.
Manufacturers are often dishonest in the way they use these labels. They tend to use
health claims that are misleading and, in some cases, downright false.
Despite what the label may imply, these products are not healthy.
This makes it hard for consumers to choose healthy options without a thorough inspection
of the ingredients list.

A. Things to Consider in Reading the Labels

1. Study the Ingredients List

Product ingredients are listed by quantity-from highest to lowest amount.
This means that the first ingredient is what the manufacturer used the most.
A good rule of thumb is to scan the first three ingredients, as they make up the largest part
of what you’re eating. If the first ingredients include refined grains, a type of sugar, or
hydrogenated oils, you can assume that the product is unhealthy. Instead, try choosing items
that have whole foods listed as the first three ingredients. In addition, an ingredients list that is
longer than two to three lines suggests that the product is highly processed.

2. Watch out for Serving Sizes

Nutrition labels state how many calories and nutrients are in a standard amount of the
product-often a suggested single serving. However, these serving sizes are frequently much
smaller than what people consume in one sitting.
For example, one serving maybe half a can of soda, a quarter of a cookie, half a chocolate
bar, or a single biscuit. In doing so, manufacturers try to deceive consumers into thinking that
the food has fewer calories and less sugar.
Many people are unaware of this serving size scheme, assuming that the entire container is
a single serving, when in truth it may consist of two, three, or more servings. If you’re interested
in knowing the nutritional value of what you’re eating, you need to multiply the serving given on
the back by the number of servings you consumed.

3. The Most Misleading Claims

Health claims on packaged food are designed to catch your attention and convince you that the
product is healthy.Here are some of the most common claims — and what they mean:

 Light. Light products are processed to reduce either calories or fat. Some products are
simply watered down. Check carefully to see if anything has been added instead — like
sugar.
 Multigrain. This sounds very healthy but only means that a product contains more than
one type of grain. These are most likely refined grains — unless the product is marked
as whole grain.

 Natural. This does not necessarily mean that the product resembles anything natural. It
simply indicates that at one point the manufacturer worked with a natural source like
apples or rice.

 Organic. This label says very little about whether a product is healthy. For example,
organic sugar is still sugar.

 No added sugar. Some products are naturally high in sugar. The fact that they don’t
have added sugar doesn’t mean they’re healthy. Unhealthy sugar substitutes may also
have been added.

 Low-calorie. Low-calorie products have to have one-third fewer calories than the
brand’s original product. Yet, one brand’s low-calorie version may have similar calories
as another brand’s original.

 Low-fat. This label usually means that the fat has been reduced at the cost of adding
more sugar. Be very careful and read the ingredients list.

 Low-carb. Recently, low-carb diets have been linked to improved health. Still,
processed foods that are labeled low-carb are usually still processed junk foods, similar
to processed low-fat foods.

 Made with whole grains. The product may contain very little whole grains. Check the
ingredients list — if whole grains aren’t in the first three ingredients, the amount is
negligible.

 Fortified or enriched. This means that some nutrients have been added to the product.
For example, vitamin D is often added to milk. Yet, just because something is fortified
doesn’t make it healthy.

 Gluten-free. Gluten-free doesn’t mean healthy. The product simply doesn’t contain
wheat, spelt, rye, or barley. Many gluten-free foods are highly processed and loaded
with unhealthy fats and sugar.
  Fruit-flavored. Many processed foods have a name that refers to a natural flavor, such
as strawberry yogurt. However, the product may not contain any fruit — only chemicals
designed to taste like fruit.

 Zero trans fat. This phrase means “less than 0.5 grams of trans fat per serving.” Thus, if
serving sizes are misleadingly small, the product may still contain trans fat.

4. Different Names for Sugar

Sugar goes by countless names — many of which you may not recognize. Food
manufacturers use this to their advantage by purposely adding many different types of
sugar to their products to hide the actual amount.

In doing so, they can list a healthier ingredient at the top, mentioning sugar further down. So
even though a product may be loaded with sugar, it doesn’t necessarily appear as one of the
first three ingredients.

To avoid accidentally consuming a lot of sugar, watch out for the following names of sugar in
ingredient lists:

 Types of sugar: beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar,
coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, organic raw
sugar, raspadura sugar, evaporated cane juice, and confectioner’s sugar.

 Types of syrup: carob syrup, golden syrup, high-fructose corn syrup, honey, agave
nectar, malt syrup, maple syrup, oat syrup, rice bran syrup, and rice syrup.

 Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn
sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, fruit juice
concentrate, galactose, glucose, disaccharides, maltodextrin, and maltose.

5. The Bottom Line

The best way to avoid being misled by product labels is to avoid processed foods altogether.
After all, whole food doesn’t need an ingredients list.
Still, if you decide to buy packaged foods, be sure to sort out the junk from the higher-quality
products with the helpful tips in this article.

B. Fad Diets
 Many fad diets promote quick weight loss without taking into effect the nutrients your body
needs. These weight loss plans rarely help you over the long haul — and some can even cause
health problems. Here’s how to identify a fad diet.

Fad diets are plans sold as the best and fastest approach to losing weight. Yet some of
these diets involve eliminating foods that contain necessary nutrients that your body needs to
maintain good health. Some diets claim particular hormones are to blame for weight gain,
suggesting that food can change body chemistry. Often these diets aren’t well researched, or
the research is faulty.

These are the kinds of diets that you often see endorsed by celebrities or promoted
through media. Some hype particular foods like cabbage, foods that contain probiotics, or raw
foods. Or they may include high-fat, low-carbohydrate, or high-protein diets. They eliminate
important sources of nutrition, such as grains. Or they eliminate certain ingredients, such as
lectins.

Some have you eliminate certain foods at specific times of the day. Others allow you
certain foods, as long as you eat them along with certain other foods.

Although some diets may be recommended in special situations, many of these may lack
major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals,
and protective phytochemicals. By not receiving the right amounts of these nutrients, you can
develop serious health problems.

All fad diets have one thing in common: They propose a temporary solution to what for
many people is a lifelong problem. Once the diet is stopped, the lost weight is usually regained
quickly. Fad diets don’t focus on lifestyle modification, which is necessary to keep the weight off,
and these diets aren’t sustainable throughout life.

How do I spot a fad diet?

There isn’t a set approach to spotting a fad diet, but these general tips can help. Fad diets tend
to have:

 Recommendations that promise a quick fix.

 Claims that sound too good to be true.
 Simplistic conclusions are drawn from a complex study.
 Recommendations based on a single study.
 Dramatic statements that are refuted by reputable scientific organizations.
 Lists of "good" and "bad" foods.
 Recommendations made to help sell a book or product.
 Recommendations based on studies published without peer review.
 Recommendations from studies that ignore differences among individuals or groups.
 Elimination of one or more of the five food groups (fruits, vegetables, grains, protein
foods, and dairy) or subgroups (grains, dairy, fruit).
 Diets that have “testimonials.”
What is still the best method to lose weight and keep it off?

Exercise regularly and eat a variety of unprocessed or minimally processed foods with moderate
portions.

Activity1: What is Our Label?

Directions: Look for the label of your favorite food/snack, cut it, and paste it here. Kindly list
down the effect of your selected ingredients (at least 3) on your health in relation to weight
management.

STICK IT HERE: Effect of Ingredients:

Cacao: chocolate sweetener

Milk powder: added milk flavor
Sugar: sweetener
Sodium phosphate: added saltiness
Artificial flavour: added flavor

Activity 2: CLAIMS, CLAIMS, AND CLAIMS!

Direction: Look for the top five food products and give their famous tag lines that relate to their
products.

PRODUCT NAME FAMOUS TAG/MARKETING LINE

Yakult "OK ka ba tiyan?"
Rebisco “Delight in the World of Endless Possibilities”
Bear Brand "Tibay Araw-Araw"
Milo "Great things start from small beginnings."
Alaska Milk “Wala paring tatalo sa Alaska.”
Activity 3: List down popular diet programs promoted by celebrities and well-known
individuals in our society today. Cite some harmful effects of the said fad diet.

FAD DIETS HARMFUL/SIDE EFFECTS

1 Cobra Energy Drink
2 Lucky Me! Noodles
3 Pop Cola
4 Red Horse Beer
5 Piattos
ACTIVITY 4: PINGGANG PINOY
Direction: Mention some different food that will fall under each part of the suggested
“PINGGANG PINOY”

Go Grow Glow

QUESTIONS:
1. What portion do you need the most? why?
2. What portion do you need least needed?
3. In which portion do you think water is included? Why?
4.What do you think are the effects of what you eat?
5.Do you think it follows the suggested dietary plan for adults?
6.If you have given a chance to each again the food that you had last week, do you
want to eat the same food or you will go for healthier options? Why?

Physical Activity refers to an activity that involves the contraction of muscles- examples are
gardening, walking, climbing stairs, etc. On the other hand, an exercise is a specific form of
physical activity that is planned and structured involving repetitive bodily movements performed
to improve and maintain physical fitness.
Exercise - physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. The exercise consists of cardiovascular conditioning, strength and
resistance training, and flexibility
Physical Fitness – is the set of goals that people have or achieve that is related to their ability to
perform a physical activity
Levels of Physical Activity
1. Light intensity activity- such as walking slowly and gardening
2. Moderate Intensity activity- such as walking briskly, and playing leisure sports
3. Vigorous activity- such as jogging, running, playing competitive sports, and circuit training.
Rest - part of recovery. Recovery is everything that happens after the end of one workout and
before the start of the next one. So, rest includes sleep, time for stillness—both mental and
physical—as well as participation in activities that provide mental and/or physical rejuvenation

THANK YOU AND GOD BLESS!