PE 2: PATHFit 2

( Physical Activity
Towards Health and Fitness )
– EXERCISE-BASED FITNESS
ACTIVITIES

Course Credit/unit : 2 units

Course Description : This course builds on the foundation of motor skills
achieved through core training. It will provide experiences in a
variety of exercise programs for the purpose of maintaining and
enhancing cardiorespiratory and musculoskeletal fitness (i.e.,
core stability, muscle strength, endurance and power). It
includes speed and agility training with a focus on body
coordination and balance. In conjunction with fitness and
wellness concepts, exercise and healthy eating principles,
learners will be able to enhance their fitness through goal
setting and application of the exercise principles (i.e.,
frequency, intensity, time, type, progression, and volume);
adapt their movement competencies to independent physical
activity (PA) pursuits and periodically evaluate their PA and
eating patterns to monitor their progress and achievement of
personal fitness and dietary goals.

Introduction

PATHFIT 2: Physical Activty Towards Health and Fitness

Exercise-Based Training Activities
This module will help you to
become healthy by learning the
different activities that enhance
and
develop you to be strong and
physically fit. It will also broaden
your understanding how these
fitness
training use the different energy
in our body. Though these, you
will be able to have a better
understanding that physical
activities are the key towards
fitness, and we cannot achieve it
without the
different energy in our body.
This module will help you to become healthy by learning the different activities that
enhance and develop you to be strong and physically fit. It will also broaden your
understanding how these fitness training use the different energy in our body. Though these,
you will be able to have a better understanding that physical activities are the key towards
fitness, and we cannot achieve it without the different energy in our body.

PATHFIT 2: Physical Activty Towards Health and Fitness

Exercise-Based Training Activities
UNIT I. PHYSICAL FITNESS
What is Physical Fitness?
This is an excerpt from Fitness for Life 6th Edition With Web Resources-Cloth by Charles B. Corbin &
Guy Le Masurier.

- Physical fitness refers to the ability of your body systems to work together efficiently
to allow you to be healthy and perform activities of daily living. Being efficient
means doing daily activities with the least effort possible. A fit person is able to
perform schoolwork, meet home responsibilities, and still have enough energy to
enjoy sport and other leisure activities. A fit person can respond effectively to normal
life situations, such as raking leaves at home, stocking shelves at a part-time job, and
marching in the band at school. A fit person can also respond to emergency situations
- for example, by running to get help or aiding a friend in distress.

Concepts of physical Fitness

They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
coordination, agility, balance, and accuracy.

Cardiovascular/respiratory endurance – The ability of the body’s systems to gather,

process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store, and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility – the ability to maximize the range of motion at a given joint
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum
force in minimum time
Speed – The ability to minimize the cycle time of a repeated movement
Coordination – The ability to combine several distinct movement patterns into a singular
distinct movement
Agility – The ability to minimize transition time from one movement pattern to another
Balance – The ability to control the placement of the body’s center of gravity in relation to
its support base
Accuracy – The ability to control movement in a given direction or at a given intensity

You are as fit as you are competent in each of these 10 skills, and a regimen develops
fitness to the extent that it improves each of these 10 skills.

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 Importantly, improvements in endurance, stamina, strength, and flexibility come
about through training. Training refers to activity that improves performance through a
measurable organic change in the body. By contrast, improvements in coordination, agility,
balance, and accuracy come about through practice. Practice refers to activity that improves
performance through changes in the nervous system. Power and speed are adaptations of both
training and practice.
If your goal is optimum physical competence, then all 10 general physical skills must
be considered and developed.
https://www.crossfit.com/essentials/what-is-fitness-lecture-10-physical-skills

5 Components of Physical Fitness

The 5 components of physical fitness are often used in our school systems, health
clubs and fitness centers to gauge how good a shape we are truly in. The 5 components that
make up total fitness are:
- Cardiovascular Endurance
- Muscular Strength
- Muscular endurance
- Flexibility
- Body Composition

Total fitness can be defined by how well the body performs in each one of the
components of physical fitness as a whole. It is not enough to be able to bench press your
body weight. You also need to determine how well you can handle running a mile etc.

A closer look at the individual components:

Cardiovascular endurance is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Examples would be
jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular
endurance.
Muscular strength is the amount of force a muscle can produce. Examples would be the
bench press, leg press or bicep curl. The push up test is most often used to test muscular
strength.
Muscular endurance is the ability of the muscles to perform continuous without fatiguing.
Examples would be cycling, step machines and elliptical machines. The sit up test is most
often used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to perform
certain functional movements such as the lunge. The sit and reach test is most often used to
test flexibility.

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Body composition is the amount of fat mass compared to lean muscle mass, bone and
organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat
measurement, however because of the size and expense of the equipment needed very few
places are set up to do this kind of measurement.
www.lifetime-fitness-routines.com

Health & Skill Related

COMPONENTS OF FITNESS

Qualities that are needed to maintain and promote a Healthy Body!

The five health related fitness components: flexibility, cardiorespiratory endurance,

and body composition.
The six skill related components of fitness: agility, balance, coordination, power,
reaction time, and speed.

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 5 HEALTH-RELATED COMPONENTS OF FITNESS

Needed to Promote and Maintain

What does it mean to be physically "fit?"
Physical fitness is defined as "a set of attributes that people have or achieve that
relates to the ability to perform physical activity" (USDHHS, 1996). In other words, it is
more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not
defined only by what kind of activity you do, how long you do it, or at what level of intensity.
While these are important measures of fitness, they only address single areas. Overall fitness
is made up of five main components:
Flexibility
Definition: The ability of the joints to move through their
full range of motion. Frequency - 3-5 days a week,
Intensity - 15-30 seconds, Time Stretch for 15-30
Seconds, Type - Warm-up or cool down, & dynamic or
static stretches can be done. Stretching should feel warm
and fuzzy, and never cause one pain. Never bounce when
stretching, and stretch longer or more often to improve.
Good flexibility in the joints can prevent injuries through
all stages of life.

Cardiorespiratory Endurance
Definition: The ability of your heart,
blood vessels, lungs, and blood to deliver
oxygen and nutrients to all of your
body's cells while you are being
physically active. Frequency, Intensity,
Time, and Type depend on the goals of
the individual. Link to FITT for
Cardiorespiratory is coming soon! To
improve your cardiorespiratory endurance, try
activities that keep your heart rate elevated at a safe
level for a sustained length of time such as walking,
swimming, or bicycling.
Muscular Strength

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Definition: is the amount of force that a muscle can apply in a given contraction. The key to
making your muscles stronger is working them against resistance, whether that be from
weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights
or resistance exercises. More weight with less reps will promote muscular strength. Ask a
professional for help before beginning a strength training program. Safety first! See this
website as a guide for different strategies. Frequency: 2-3 times a week Intensity: For general
strengthening, choose a weight you can lift safely 8-12 times. Reps and sets should be
determined based on your goals. Time: 30-60 minutes & make sure to give the muscle
worked at least a 24-48 hour rest period. Type: Anaerobic activities such as weight lifting are
good to develop muscular strength and endurance. More weight less reps to develop strength.
Less weight and more reps to develop endurance.
Muscular Endurance
Definition: is the ability of the muscles to keep
working (contract) over a period of time.
When most people think of muscular
endurance they think of things like running
and cycling. The fact is, muscular endurance is
important to almost any activity that requires
any use of physical strength and is one of the
more important aspects of physical fitness and
performance. Frequency: 2-3 times a week
Intensity: For general strengthening, choose a
weight you can lift safely 8-12 times. Reps and sets should be determined based on your
goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest
period. Type: Anaerobic activities such as weight lifting are good to develop muscular
strength and endurance. More weight less reps to develop strength. Less weight and more
reps to develop endurance. Type: Anaerobic activities such as weight lifting are good to
develop muscular strength and endurance. More weight less reps to develop strength. Less
weight and more reps to develop endurance.

Body Composition
Definition: refers to the ratio of lean body
tissue (muscle & bone) to body-fat tissue. A
person's total body weight (what you see on a
scale) may not change over time. But the
bathroom scale does not assess how much is
lean mass (muscle, bone, tendons, and
ligaments). Body composition is important to
consider for health and managing your weight.
To improve your body composition all the
health-related components of fitness and good
nutrition are critical. Keep in mind that
nutrition impacts exercise, and exercise impacts
nutritional needs. Learn how to eat healthier without eliminating all the important food

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groups, instead learn to pick all natural and nutrient-dense foods. The right energy will help
your body with maintenance functions, improve your physical work, and help your body
rebuild and repair after a strenuous workout. YMCA strategies to improve Body
Composition.

SKILL-RELATED COMPONENTS OF FITNESS

Agility
Is the ability to change the position of your body and to control the movement of your
whole body. Agility is an important quality in many sports, because you must change
direction rapidly and always have your body under control.
Balance
Is the ability to keep an upright posture while either standing still or moving. Good
balance in essential in many activities like skating, surfing, skiing, and gymnastics.
Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both
involved in power. Football players, swimmers, shot-putters, discus throwers, and high
jumpers are examples of athletes who typically have a high degree of power.

Reaction Time

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 Is the amount of time it takes to start a movement once your senses signal the need to
move. People with good reaction time can usually start quickly in track and swimming or
react quickly in ping pong or karate.
Coordination
Is the integration of eye, hand, and foot movements. This component is necessary for
success in such sports as baseball, softball, tennis, golf, and basketball.
Speed
Is the ability to cover a distance in a short amount of time. Speed is a very important
factor in many sports and activities. Short runs are used to evaluate speed.
The six skill-related components of fitness contribute to your ability to successfully
participate in sports and activities. Those that have a high level of skill-related fitness are
more likely to be physically active than those who have lower level of skill. To improve
levels of fitness one must first know their level of fitness, and set goals and work toward
improving both their health and skill related fitness components. Quote: "If it is to be it us up
to me." Essential Understanding: If you are going to bring about change in the way you look
and feel it is up to you. No one else can choose the right foods or exercise your body for you!
https://www.smore.com/5p7c8-health-skill-related

UNIT II. THE CONDITIONING SETS OF EXERCISES

What is conditioning exercise?
- Body conditioning exercises target your whole body, using lots of different muscles to
strengthen, shape, and tone your body. They may combine several types of exercise,
such as flexibility, strength, and resistance training.
What does conditioning mean in exercise?
- The process of training to become physically fit by a regimen of exercise, diet, and
rest. also : the resulting state of physical fitness. 2. : a simple form of learning
involving the formation, strengthening, or weakening of an association between a
stimulus and a response.

What is the purpose of conditioning?

- Conditioning is exercising with the goal of increasing your cardiovascular system's
performance. You're still working muscles hard and it may feel like strength training
as your weights still feel 'heavy', although you are using much lighter weights during
exercises that you normally would use more.
What is exercise?

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 - It is a planned program designed to developor maintain specific components of
fitness.• It one of the major elements inhealth promotions.• It is also regarded by the
health authoritiesas an important mechanism to promotehealth and preventdisease .
What does 1 set mean in exercise?
- What's a Rep and What's a Set? A "rep," short for "repetition," is a single execution
of an exercise. One pushup is one rep, and 10 pushups are 10 reps. A "set" is a
collection of reps. If your goal is to complete 20 pushups, you might break your
workout up into two sets of 10 reps.

Conditioning Exercises
Conditioning Set no. 1
1. Arm swinging – warm-up

Starting position: Stride stand sideward feet flat on the floor, arms cross down in front.
a. Swing arms sideward, shoulder level ct. 1
b. Return to starting position ct. 2
c. Swing arms obliquely upward ct. 3
d. Position ct. 4

2. Bouncing – warm-up

Starting Position: Feet together, hands on hips

a. Jump forward with both feet ct. 1
b. Jump backward ct. 2
c. jump sideward R & L ct. 3

3. Elbow Push Back – strengthens the upper back, shoulder and arm muscles

Starting Position: Stand erect, arms bent in front of chest, palms down, fingertips touching,
and elbows in line with the shoulders.
a. Push elbows back slowly (4 cts.) and let elbows rebound forward returning to starting
position in 4 counts.
b. Repeat the procedure two more times.
c. Arms down

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 4. Windmill – to loosen the shoulder girdle & aids in shoulder flexibility

Starting Position: Stride stand sideward, arms sideward, palms down

a. Bend trunk forward and touch R toe with the L hand,
flinging R arms as far back as possible ct. 1
b. In the same position, reverse position of the arms,
touching the L toes with the R hand ct. 2
c. Repeat (a) ct. 3
d. Back to starting position ct. 4
e. Repeat all starting with the R hand touching the L toe

5. Deep Lunge – flexibility and leg strength

Starting Position: Stride stand sideward

a. R half- knee bend position ct. 1
b. Gradually lower body to a R heel- sitting position
with the L leg fully extended sideward L. ct. 2
c. repeat all to L 7 cts.

Conditioning Set no. 2

1. Stretch & Curl – warm up

Starting Position: Stride stand sideward

a. Raise arms upward into a stretch 4 cts.
b. Bend forward (curling back) bending knees slightly,
bringing hands to the floor 4 cts.
c. Repeat exercise as many times as desired.
2. Side Stretcher – flexibility of the side trunk muscles

Starting Position: Stride stand sideward, clasped hand overhead

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a. Bend slowly to the R into a low stretch and hold this position for 16 cts.
gradually lowering trunk as far as possible.
b. Return to the starting position
c. Repeat (a) to the L

3. Trunk Twisting – flexibility of the side trunk muscles

Starting Position: Stride stand sideward, knees slightly bent, toes turn out, arms in reverse
“T” position, palms facing, fingertips pointing upward.
a. Swing body to R rotating only the upper body to the waist 4 cts.
b. Swing body to the L 4 cts.
c. Do (a) and (b) from side to side for 20 times

4. Shoulder Twist – flexibility of the side trunk muscles

Starting Position: Stride standing position, knees slightly bent, hands on knees.
a. Twist body to L bending R shoulder down toward the L knee ct. 1
b. Repeat (a) to R twisting body to R ct. 2
c. Repeat (a&b) and get a good stretch through each of 20 turns

5. Leg Raising – leg flexibility

Starting Position: Feet together, hands on waist

a. With knees straight, swing R leg forward as high as possible,
toes pointing ct. 1
b. Position ct. 2
c. Swing R leg sideward ct. 3
d. Position ct. 4
e. Swing R leg backward ct. 5
f. Position ct. 6
g. Swing R leg sideward ct. 7

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h. Position ct. 8

Conditioning Set no. 3

1. Head Bending & Twisting – loosens muscles of the neck (to be done very slowly).

Starting Position: Stride standing position

a. Bend neck slowly down holding the head with the hand. 4 cts.
b. Bend neck slowly up holding the chin. 4 cts.
c. Twist neck to the R. 4 cts.
d. Twist neck to the L. 4 cts.

2. Shoulder Rotation – loosen muscles of the shoulder girdle

Starting Position: Stand erect, arms down at sides.

a. Raise R shoulder up and rotate it forward ct. 1
b. Rotate it back to starting position ct. 2
c. Repeat (a) backward ct. 3
d. Position ct. 4
e. Repeat all with the L shoulder

3. Shoulder Lift – loosen shoulder & upper back muscles

Starting Position: Stand erect, arms down at the side.

a. Raise R shoulder ct. 1
b. Lower R shoulder ct. 2
c. Repeat (a) & (b) with the L shoulder cts. 3&4
d. Raise both shoulders up and down 2 times cts. 5,6,7&8
e. Repeat exercise as many times as desired

4. Arm Stretch Backward – flexibility and strenght

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Starting Position: Stride stand sideward, clasp hands behind back.
a. Bend trunk forward – downward raising clasp hands
upward slowly 4 cts.
b. Return to starting position and relax for 4 counts. 4 cts.

5. Chin Dip – arm strength

Starting Positrion: Four base

a. Bend elbows, lower body to floor until chain touches floor ct. 1
b. Return to starting position ct. 2

Name: ___________________________________________Date:______________________
Course/Yr./Section:_____________________________Score: _____________________
Instructor: ______________________________________

Challenge Your Skill

Activitry no. ___
Group Performance in Conditioning Exercises
Group no. ________
CRITERIA PERCENT (%) POINTS
 Creativity 30%

 Sequence of
Movements 20%

 Execution 15%

 Mastery of
Movements 20%

 Rhythm and timing

15%

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 TOTAL 100%

Evaluated by:

_____________________________________________

UNIT III. THE EXERCISE PROGRAM

Overview
There are many benefits of exercise. Exercise is one of the most effective and, when
done properly, safest ways to enhance health and wellness. For example, exercise can
strengthen the cardiovascular system, lower blood pressure, improve the levels of fats,
cholesterol, and sugar in the blood, strengthen muscles, prevent falls, and improve mood. As
a result, people may function better, live longer, and avoid many common disorders. Benefits
of exercise usually far exceed the possible harms.
Still, harms are possible. Too much weight-bearing or resistance exercise can
contribute to joint wear and tear, increasing the risk and severity of osteoarthritis. Also,
people with certain disorders must restrict their activity. For example, people with coronary
artery disease must restrict the intensity of their aerobic exercise.
What is an exercise program?
- Is the development of a personalized fitness plan based on an individual's current
functional level, medical history and needs that is designed to help them safely and
effectively achieve their goals.

Parts and Components of Exercise Program

A good exercise program should consist of several key components. These

include, Flexibility training (stretching), Cardiorespiratory training (cardio), Core and
Balance training (abs and glutes), and Resistance training (weights). Each of these
components provides a different benefit to your overall fitness program.

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SPECIFICITY PRINCIPLE. The principle of specificity of training states that the way the
body responds to physical activity is very specific to the activity itself. For example, someone
who jogs can expect that their jogging performance would approve as well as their aerobic
conditioning.
The benefits include skill mastery, improved conditioning, muscular strength and
endurance specific to your chosen activity, and better preparation for an event. According to
Lyles, specificity can also help enhance performance and minimize injuries for an untrained
or under-trained individual.

THE FITT PRINCIPLE

Regardless of whether you’re training for a marathon, getting ready for intramural
sports, or trying to lose weight, understanding the FITT principle will make your workouts
more effective. The FITT principle is an acronym which stands for:

 FREQUENCY
Frequency refers to how often you exercise. Frequency is also dependent upon the
type of exercise you’re doing. For example, if you are targeting cardiorespiratory endurance
at a moderate-intensity the frequency is 3-5 days, whereas vigorous intensity is 3 days.
However, if you’re targeting muscular strength 2-3 times a week is recommended. Just
remember to have a least one day off per week.

 INTENSITY
Intensity refers to how hard you exercise.Intensity can be classified as either moderate
or vigorous. There are two ways you can measure intensity: (a) perceived level of exertion
and (b) heart rate. Perceived level of exertion is how you feel while exercising, so it is a
subjective measure.

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  TIME
Time is the duration of the exercise.How long you exercise will differ depending on
your level of fitness and the type of workout you’re doing. With regards to intensity,
minimum recommendations for moderate exercises is 30 minutes 5 days a week and vigorous
exercise is 20 minutes 3 days a week.

 TYPE
Type refers to the specific kind of exercise you do to achieve the goals you have
set.There are four major types of exercise you should know: aerobic, anaerobic, strength, and
flexibility.
Aerobic exercise- is a type of moderate intensity physical activity an individual can
sustain for an extended period of time. Aerobic means in the presence of oxygen. For
example, jogging, swimming, or cycling.
Anaerobic exercise- is performed at such a high intensity, it is only done in short
quick bursts. Anaerobic means without oxygen. For example, sprinting, power lifting, or a
HITT workout.
Strength exercises- are designed to improve both muscular strength and endurance.
For example, weight training, resistance bands, and body weight exercises.
Flexibility exercises- improve the range of motion of any given joint or series of
joints. For example, stretching, yoga, and Pilates.

Specific Fitness Programs

1. One on One Exercises - choosing a 1-
on-1 fitness program means that you'll have
a personal trainer who will focus on creating
a personalized training program that suits
your fitness goals.
It gives you an allotted time alone
with your trainer who will customize your
fitness plan for you. Whether you want to
lose weight, gain some muscle, increase
your endurance or meet any other goal, your
trainer will help you make it happen.

2. Abs defined - Abdominal muscles are also known as “abs.” For well-defined abs, most
people need to lose some body fat around the stomach and then build muscle.
Both males and females can achieve well-defined abs, but genetic and hormonal
factors can make it more challenging for females.

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 The following four major muscle groups make up the abs:

 External obliques
These are muscles on the sides of the upper stomach. They support the torso to twist
from side to side.

 Internal oblique
The internal obliques are on the lower, outer part of the stomach. They work with the
external obliques to support twisting and turning.

 Rectus abdominis
The rectus abdominis consists of two bands of muscle that run down from around the
sternum. They have bands of connective tissue between them, which give the abs their
distinctive six or eight pack look.
The rectus abdominis muscle is important for maintaining posture and breathing.

 Transverse abdominis
The transverse abdominis muscles are deep muscles that go from side to side. While
these muscles are harder to see, they provide stability and strength to the torso.
Getting well-defined abs requires a combination of diet and exercise, although
genetics also influence how abs grow and look. There are also differences between males and
females.
Certain genetic factors mean that females can find it more difficult than males to get
well-defined abs. For example, males tend to have more muscle mass than females.

Females
Females have less testosterone than males and more estrogen. Testosterone supports
muscle growth, while estrogen can make it harder to burn body fat.
It is still possible for females to have well-defined abs. However, they can be more
challenging to achieve and may require a lower body fat percentage.
It is important for females to avoid allowing their body fat to drop too low. An article
in the journal Human Reproduction suggests that this can affect regular menstruation. It can
also increase the likelihood of fatigue.

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 Males
Males generally have more muscle mass than females. As a result, it is easier for them
to build more visible abs. Males are also not at risk of problems with menstruation.
However, males and females still face the same challenge of sticking to the diet and
exercise habits that are necessary for well-defined abs.

Exercises
Building abs will require exercises that target several muscles in the abdomen.

UNIT IV. ADVOCACY AND PROMOTION OF WELLNESS

PROGRAM

Introduction
Health promotion can be targeted towards priority health conditions involving a large
population and promoting multiple interventions. In current scenarios, with the new diseases
emerging, unfinished agenda of infectious diseases, and the unprecedented rise of
noncommunicable chronic diseases promoting health has become essential.
Although physical therapists are experts in rehabilitation and habilitation, they play a
key role in promoting fitness and wellness by encouraging active living, providing early
diagnosis of disease, prescribing targeted activity interventions to improve fitness and
participation, and helping individuals overcome personal and environmental barriers to lead
an active lifestyle.
Role of the physiotherapists may include education, direct intervention, research,
advocacy, and collaborative consultation. These roles are essential to the profession’s vision
of transforming society by optimizing movement to improve the human experience.

Planning of an Exercise Program for a specific group

Summary
Before starting with an exercise program, if you haven’t exercised for a while, use the
adult pre-exercise screening tool and consult your doctor for a check-up if required.
Consider your fitness goals. Are you starting a fitness program to help you lose
weight or for some other reason?
Start slowly, build up gradually and monitor your progress.

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About exercise program;
Exercise programs are popular. There are gyms and other fitness providers with many
different types of classes, exercise routines and equipment, catering to a wide range of
people.

Designing your fitness program

Consulting an exercise professional when designing your fitness program can help you
reduce injury and customise your program to your needs, especially if you are new to
exercise or you haven’t done any physical activity for a while. Points to keep in mind when
designing your program include:

 Consider your goals. Are you starting a fitness program to lose weight or for some
other reason?
 Think about your likes and dislikes. Choose activities you will enjoy.
 Plan a logical progression of activity. If you’re just beginning to exercise, start
cautiously and progress slowly.
 Build activity into your daily routine. Schedule time to exercise as you would any
other appointment.
 Think variety. By varying your activities (cross-training), you can avoid exercise
boredom.
 Allow time for recovery after exercising and make sure you have an adequate healthy
diet.
 Put it on paper. A written plan can encourage you to stay on track.

Assemble your exercise clothing and equipment

Be sure to pick shoes designed for the activity you have in mind, as well as for your foot
type. If you’re planning to buy gym equipment, choose something that’s practical, enjoyable
and easy to use.

Getting started on your exercise program

When you are ready to start getting active:

 Start with low intensity activities such as walking with a friend or family member.
 Be active on most (preferably all) days every week.
 Accumulate 2½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours
of vigorous physical activity, or an equivalent combination of both moderate and
vigorous activities, each week.
 Do muscle strengthening activities on at least two days each week.

Remember to:

 Start slowly and build up gradually.

 Break activities up if you have to.
 Be creative – include other activities such as walking, cycling, swimming or dancing
in your routine.
 Listen to your body – don’t push yourself too hard.
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  Be flexible – if you’re not feeling good, give yourself permission to take a day or two
off.

Monitoring progress on your exercise program

 Assess your progress six weeks after you start your program (by measuring the same
parameters as you did to record your baseline fitness) and then every eight to 12
weeks. You may need to adjust the time, intensity and type of exercise you do to
continue improving. On the other hand, you may be pleasantly surprised to find that
you’re exercising just the right amount to meet your fitness goals.
 If you start to lose motivation, set new goals or try a new activity. Exercising with a
friend or taking a class at a local fitness centre may help.

PATHFIT 2: Physical Activty Towards Health and Fitness

Exercise-Based Training Activities