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Pathfit 1 U1l1

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12 views

Pathfit 1 U1l1

Uploaded by

Mikaella Loraña
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© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PHYSICAL ACTIVITY

TOWARDS HEALTH AND


FITNESS
(PATHFIT) 1:
MOVEMENT COMPETENCY TRAINING

Prepared by: J.M.M.


UNIT 1
PHYSICAL
FITNESS
Lesson 1: Fitness Concepts
Learning Outcomes
At the end of the lesson the students are expected to:
related fitness concepts to personal PA (past and present); and
identified specific PA (past and present) that needs improvement.
identified the body types;
interpreted assessment of personal body type
Optimizing Health Based on
Legal Bases
The legal basis for public health is founded on
human fundamental rights to health, safety, and life.
People and communities have the right to self-defense
based on these fundamental rights. Citizens in states
entrust the state and its powers with protecting and
promoting public health.
Article XIV, Section
19 of the Philippine
Constitution

The State shall promote


physical education and encourage
sports programs, league competitions,
and amateur sports, including training
for international competitions to foster
self-discipline, teamwork, and
excellence for the development of a
healthy and alert citizenry.
TERTIARY P.E. PROGRAM
In accordance with CMO STANDARDS
39, series of 2021 “PSG for the Implementation of Tertiary PE
(PATHFIT Courses),” the following are the outcomes of the tertiary PE program:

Active and Healthy Living Advocacy and Action


1. How can you say a person is physically fit?
2. Can you consider yourself
physically fit? Why?
Factors affecting Physical Fitness
Heredity
Lifestyle
Body
type
Age
Health
status
Diet
Men, like women, feel greater
dissatisfaction when they are
confronted with ideal body stimuli of
their own sex (Cordes et al., 2017).
Even in childhood, girls are already more conscious about how
their body weight affects their appearance compared to boys
(Shriver et al., 2013). Furthermore, girls’ body esteem is already
reduced when they are overweight, whereas boys’ body esteem is
only affected when they are obese (Shriver et al., 2013). A
longitudinal study showed that in adolescence, body dissatisfaction
increases with time in both sexes, but the highest levels of boys’
body dissatisfaction were only as high as the lowest levels of girls’
body dissatisfaction (Bucchianeri et al., 2013). In line with this, girls
were found to place more emphasis on aesthetic values and less
emphasis on functional values of their bodies compared to boys, and
reported more dissatisfaction with both values than did boys (Abbott
and Barber, 2010).
The Body Types
Daily Exercise

Diet Habits

Lifestyle

Metabolic Changes

Pregnancy

Menopause / Andropause

Can skew your body type


Shoulder narrower than hip

Thin and lanky

Small bone structure


 Eat whenever
they want
 Never gain any
weight
 Fast and high
metabolism
Medium Bone Structure Efficient metabolism

Athletic body Easier to gain muscle or


lose fat
Soft, rounded body Gain fat very easily
and struggle to lose
Larger belly and hip weight

Stockier bone
Slow metabolism
structure
Where do
you fit in?
Be able to lift 6 - 10 reps
Ectomorph 1 – 2 mins rest in between

Training 3 – 4 sets

Focus on
Strength and Hypertrophy
(to build muscle)

To build strength and size


Lift Heavy Weights
• Follow a simple routine
Heavy compound movements with minimal
isolation movements per muscle group
• Compound movements are exercises that
work several muscles or muscle groups at
once
Aim to strength train 3 – 4 times weekly on every alternate day
Go for short cardio sessions 10 – 20 mins, twice weekly
• Treat it as your warm- up to avoid burning too much calories or muscle mass
• Still important to improve stamina and heart health
Ectomorphs Diet

Calorie intake should be


700
to
1000
Calories more
Than what your body needs to
maintain current body weight

Higher carb
Moderate protein
Low fat
Training
Easier to:
Gain Mass Naturally strong
Lose Weight
Stay Lean Respond quickly
to exercise
Focus on
STRENGTH HYPERTROPHY ENDURANCE

Muscle
Mass

Fat
Dedicate a block of
exercise to
STRENGTH HYPERTROPHY

Moderate to Heavy
3 – 4 times weekly GOAL
 Maintain body weight
 Lose fat
 Increase muscle tone
ENDURANCE

HIIT for Cardio


2 – 3 times weekly
Resistance Training is key 3 – 4 days of strength
training
Adding endurance training
helps to
Metabolic rate
Trainin Aim to complete more
work in less time
and shed fat

Higher muscle mass


g
Moderate 8 – 15 reps
per set Rest 30 – 60
BMI weights
sec
Making your body more
Incorporate compound
efficient in endurance movements to burn
training more calories
Endurance Training
• 2 days of lower intensity training
• 30 – 60 minutes

• HIIT workout once a week


• Dedicated 1 day for recovery
More insulin resistance
Low carb tolerance

Limit carb intake


Diet
Assessment
Activity 1
Reflection: Highlight what has been learned and how the experience has
contributed to PATHFIT development.

1. How would you compare your Physical activity before and at present? (5 pts)
2. What body type do you fit in? Why? (5 pts)
Activity 2
Written Task: Answer the following questions below.
1. The manner of our general day-to-day activities and the way we live influence our physical
performance.
2. The legal framework that promotes physical education fosters self-discipline, teamwork, and
excellence for the development of a healthy and alert citizenry.
3. A state of health and well-being enables the body to carry out specific tasks to its utmost capacity
without compromising any bodily function.
4. This body type has a strong, rounder bone structure with broader hips, stockier arms, and barrel-
shaped rib cages.
5. An exercise program helps to develop muscle growth.
6. The Program Support Group is responsible for implementing Tertiary PE (PATHFIT Courses).
7. Intimately tied to inheritance, an individual's body shape can also impact athletic performance.
8. How many calories should an ectomorph body consume to maintain its current body weight?
9. A healthy eating habit can supply adequate nutrients to revitalize the body and improve physical
performance.
10. Exercise training helps the body be more efficient in its endurance and metabolic rate and shed fat.
Activity 3
Performance Task: Determine which body type you fit into and recommend
which meal plan and physical activity are appropriate.

Body type:
Meal Plan Physical Activity
References
Ballercer, M, L. et al., (2023).PATHFIT 2: Exercise Based Fitness Activities
CHED Memorandum Orders 39, series of 2021 “PSG for the
Implementation of Tertiary PE (PATHFIT Courses)
https://elibrary.judiciary.gov.ph/ (06/12/24)
https://fitnesshealth.co/pages/concepts-of-fitness (06/17/24
https://www.britannica.com/science/somatotype (06/12/24)
https://www.medicinenet.com/
body_type_ectomorph_endomorph_or_mesomorph/article.htm
(06/12/24)
Photos and clip arts:
https://www.shutterstock.com/image-vector/detailed-vector-illustration-silhouettes-strong-rolling-776409457
https://ideas.ted.com/which-of-these-6-time-traps-is-eating-up-all-your-time/
https://www.flaticon.com/free-icon/bullseye_5299029
https://giphy.com/explore/fitness-goals?sort=recent
https://qgwebdesignservices.com/15-innovative-content-marketing-ideas-to-boost-your-online-presence-in-2024/

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