PATHFIT 1

Physical Fitness and Health

MENARD VALENCIA PINEDA

PATHFIT Instructor
02/09/2025

• Purpose of PATHFIT 1:

This course is designed to improve your

physical fitness through dance-related
activities.

Both theory and practical applications will be

used to enhance your knowledge and
performance.

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Course Overview

A course that promotes physical fitness

through dance exercise and cheerdance.

Goal: To enhance physical health,

coordination, and performance skills
through fun, dynamic activities.

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Topics Covered:

* Principles of physical fitness.

* Exercise techniques and dance routines.

* Health, wellness, and stress management

through movemen

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Learning Objectives
By the end of this course, students should be able to:

* Understand the components of physical fitness.

* Develop their dance and coordination skills.
* Apply fitness and dance principles to create
routines.
* Improve flexibility, strength, and cardiovascular
fitness through dance exercises.
* Prepare for a cheer dance performance as the
final assessment.

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Class Expectations

Participation:

Actively participate in both dance and fitness activities.

Attendance is mandatory, especially for practical dance sessions.

Respect and Discipline:

Respect classmates, the instructor, and the facility.

Come prepared with appropriate attire and energy for dance exercises
and routines.

Attire:
Wear proper athletic wear suited for dancing and physical activity.
Comfortable clothing that allows freedom of movement (e.g., leggings,
shorts, dance shoes, or sneakers).

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Course Requirements and Grading

Grading Breakdown

Written Exams/Quizzes: 25%

Midterm & Final Exam: 25%
Performance: 50%

Attendance Policy

Importance of Attendance:
Each session is crucial for mastering the routines.Missing too many
practical sessions may affect your ability to perform during assessments.

Make-up Sessions:
Inform the instructor ahead of time if you’ll miss a class, and coordinate
for any make-up tasks or lessons.

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Course Requirements and Grading

Grading Breakdown

Written Exams/Quizzes: 25%

Midterm & Final Exam: 25%
Performance: 50%

Attendance Policy

Importance of Attendance:
Each session is crucial for mastering the routines.Missing too many
practical sessions may affect your ability to perform during assessments.

Make-up Sessions:
Inform the instructor ahead of time if you’ll miss a class, and coordinate
for any make-up tasks or lessons.

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Understanding
Physical
Fitness
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Introduction to Physical Fitness

Definition:

Physical fitness is the ability of your body systems to work together

efficiently to maintain health and perform daily activities.

Importance:

Enhances overall health and well-being.

Reduces the risk of chronic diseases.
Improves mental health and mood.
Increases lifespan and quality of life.

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Components of Physical Fitness

Cardiovascular Endurance:
Ability of heart, lungs, and blood vessels to deliver oxygen.

Examples:
Running, swimming, cycling.

Muscular Strength:
Maximum force a muscle can exert.

Examples:
Weightlifting, push-ups.

Muscular Endurance:
Ability to sustain repeated contractions.

Examples:
Planking, cycling.

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Flexibility:
Range of motion at a joint.

Examples:
Stretching, yoga.

Body Composition:
Ratio of fat to lean body mass.

Methods:
BMI, skinfold measurements, body fat scales.

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Assessing Physical Fitness

Purpose:
Evaluate fitness level and identify improvements.

Common Tests:
Cardiovascular Endurance: 1.5-mile run, beep test.

Muscular Strength:
1-rep max test.

Muscular Endurance:
Sit-up, push-up test.

Flexibility: Sit-and-reach test.

Body Composition:
BMI, skinfold measurements.

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Interpreting Fitness Results

Understanding Results

Cardiovascular Endurance:
Higher VO2 max indicates better endurance.

Muscular Strength:
Higher reps/weight indicates better strength.

Flexibility:
Greater range of motion indicates better flexibility.

Body Composition:
Healthy body fat percentage is key.

Setting Fitness Goals:

Use results to set SMART goals. (Specific, Measurable, Achievable, Relevant, Time-bound)

Example:
Improve cardiovascular endurance by jogging 30 minutes, 3 times a week for 6 weeks.

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Health-Related
Fitness
Components
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Cardiorespiratory Fitness

Definition:
Ability of heart, lungs, and circulatory system to
supply oxygen efficiently.

Benefits:
Enhances endurance for daily activities.
Reduces risk of heart disease.
Improves lung capacity.

Activities:
Aerobic exercises like jogging, swimming, cycling.

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Muscular Strength and Endurance

Muscular Strength
Definition:
Maximum amount of force a muscle can exert.

Benefits:
Helps in daily tasks, reduces injury risk.

Exercises:
Weightlifting, resistance training.

Muscular Endurance
Definition:
Ability to sustain repeated contractions.

Benefits:
Improves posture, reduces fatigue.

Exercises:
Cycling, bodyweight exercises.
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Flexibility

Range of motion at a joint.

Benefits:
Improves physical performance.
Decreases risk of injuries.
Increases blood flow to muscles.

Stretching Techniques:

Static Stretching:
Holding a stretch.

Dynamic Stretching:
Active movements.
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Body Composition
Proportion of fat and non-fat mass.

Importance:
Indicates risk of health conditions.
Helps manage weight and health.

Assessment Methods:
BMI: Body Mass Index.
Skinfold Measurements: Calipers.
Body Fat Scales: Bioelectrical impedance.

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Principles of
Exercise
Training
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FITT Principle:

Frequency: How often you exercise.

Intensity: How hard you exercise.
Time: Duration of exercise.
Type: Kind of exercise.

Overload Principle: Gradually increasing

workload.

Progression Principle: Progressing intensity or

duration.

Specificity Principle: Training relevant to

goals. PATHFIT 1 21
Designing an Exercise Program

Setting SMART Goals:

Specific: Clear goals.

Measurable: Track progress.
Achievable: Realistic goals.
Relevant: Align with fitness
desires.
Time-bound: Set a deadline.
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Example Workout Plan:

Cardio: 30 minutes running, 3 times a

week.

Strength Training: Full-body, 2 times

a week.

Flexibility: 10 minutes stretching after

workouts.
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Safety and Injury Prevention

Warm-Up and Cool-Down

Warm-Up: Prepares body for exercise.

Cool-Down: Helps body transition back to rest.

Common Injuries

Strains and Sprains: Overstretching or

tearing.
Prevention: Proper technique, gear, and
listening to your body. PATHFIT 1 24
Safety and Injury Prevention

Warm-Up and Cool-Down

Warm-Up: Prepares body for exercise.

Cool-Down: Helps body transition back to rest.

Common Injuries

Strains and Sprains: Overstretching or

tearing.
Prevention: Proper technique, gear, and
listening to your body. PATHFIT 1 25
Lifestyle
and
Wellness PATHFIT 1 26
Healthy Lifestyle Choices

Nutrition:
Importance of a balanced diet.
Impact on performance and recovery.
Hydration:
Essential for body functions.
Drink water before, during, and after
exercise.
Sleep and Recovery:
Importance of adequate sleep for recovery.
Aim for 7-9 hours per night. PATHFIT 1 27
Stress Management

Understanding Stress:
Body’s response to demands or challenges.
Chronic stress effects.

Techniques

Exercise: Reduces stress hormones.

Relaxation: Deep breathing, meditation.
Time Management: Prioritize and set realistic
goals.
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Sports and
Physical
Activities
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Introduction to Various Physical Activities

Individual Sports:

Examples: Running, swimming.

Benefits: Builds self-discipline.

Team Sports:

Examples: Basketball, soccer.

Benefits: Promotes teamwork.

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Recreational Activities:

Examples: Hiking, dancing.

Benefits: Reduces stress and improves
well-being.

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Incorporating Physical Activity into Daily
Life

Daily Activity Suggestions:

Take stairs, walk or bike.

Engage in active hobbies.

Creating a Sustainable Routine:

Choose enjoyable activities.

Mix different types to keep it interesting.
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Monitoring
Progress
and PATHFIT 1 33
Tracking Fitness Progress

Importance:
Maintains motivation.
Identifies areas for improvement.

Tools:
Fitness journals, mobile apps,
wearables.
Regular fitness assessments. PATHFIT 1 34
Self-Reflection and Goal Setting

Reflecting on Your Journey:

Assess what worked and challenges
faced.

Setting Future Goals:

Use reflection to set new goals.
Continuously update and adjust.
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Self-Reflection and Goal Setting

Reflecting on Your Journey:

Assess what worked and challenges
faced.

Setting Future Goals:

Use reflection to set new goals.
Continuously update and adjust.
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 "Physical fitness is not just
about strength and endurance
—it's about embracing
movement, cultivating
discipline, and discovering the
rhythm within. Through dance
and exercise, we unlock our
potential, nurture our well-
being, and express the bestPATHFIT 1 37