PATHFIT 1 REVIEWER  Maintain a regular sleep schedule.

PATHFIT 1- is an introductory course that aims  Stay away from vices

to develop students' understanding of the 2. EMOTIONAL WELLNESS- Is the ability to
fundamental concepts of physical fitness, understand, manage, and express
health, and wellness. emotions in a healthy way, as well as the
ability to cope with stress
CHAPTER 1: Fitness and Wellness How to improve emotional wellness?
 Find time to relax one's mind and
WELLNESS- Is described as a circumstance reflect.
where an individual is physically and mentally  Build relationships by sharing
healthy, developed through his being cognizant thoughts and feelings to trusted
with the choices and decisions he makes that individuals
lead to his overall wellbeing.  Be nice and appreciative.
- Is about achieving optimal health in  Accept fault, failure and learn from
various dimensions of life, leading to a it
sense of overall well-being, satisfaction,
and the ability to manage stress and adapt 3. INTELLECTUAL WELLNESS- Involves
to change. engaging in mentally stimulating activities
 MIRRIAM-WEBSTER- the quality or state and expanding knowledge, skills, and
of being in good health especially as an creativity
actively sought goal How to improve intellectual wellness?
 THE CAMBRIDGE DICTIONARY- the state  Read to stimulate the brain.
of being healthy  Expand knowledge by enrolling in
 DICTIONARY.COM- an approach to school.
healthcare that emphasizes preventing  Engage in a hobby.
illness and prolonging life, as opposed to  Share knowledge and skills through
emphasizing treating diseases community service engagement
8 DIMENSIONS OF WELLNESS
- If any one of these dimensions is neglected 4. SOCIAL WELLNESS- Focuses on building
over time, it will adversely affect one’s and maintaining healthy relationships,
health, well-being, and quality of life. A feeling connected to others, and having a
well-rounded balance of these wellness strong support network
dimensions provides holistic harmony to How to improve social wellness?
one’s personal well-being.  Interact daily and engage in healthy
discussions.
1. PHYSICAL WELLNESS- Involves maintaining  Create healthy friendships with
a healthy body through regular exercise, individuals who share the same
proper nutrition, adequate sleep, and interests and who can provide
appropriate healthcare. support and can be relied on in
How to improve physical wellness? times of need.
 Include exercise in daily routine. Do  Participate in community service.
at least 30 minutes of physical
active that 5. SPIRITUAL WELLNESS- Involves having a
challenges the heart rate. sense of purpose, meaning in life, and
 Eat well-balanced nutritious food connection to something greater than
and drink enough water.
 oneself, which may or may not involve drink expensive beverages from the
religious beliefs. store
How to improve spiritual wellness?
 Take time to reflect about who you PHYSICAL FITNESS- Is the ability to perform
are. one’s daily task efficiently without undue
 Meditate. fatigue with extra “reserve” in case of
 Strengthen religious faith. emergency
 Travel and experience nature and - Refers to the capacity of the body to adapt
other culture to different circumstances and handle
daily activities. Good physical fitness does
6. ENVIRONMENTAL WELLNESS- Is about not only support an individual’s daily
recognizing the responsibility to care for routine, but also provides extra energy for
the planet and making choices that leisure enjoyment and responds positively
contribute to the health of the to the demands of conditions, daily
environment pressures and unforeseen environmental
How to improve environmental wellness? HOW CAN WE CONSIDER A PERSON TO BE
 Participate and promote recycling. PHYSICALLTY FIT?
 Conserve water and electricity.  Being able to perform one’s daily tasks
 Segregate trash. without getting too tired before and the
 Spend time with nature. end of the day
 Enjoying leisure time in some form of
7. OCCUPATIONAL WELLNESS- Is about recreational activities
finding satisfaction and enrichment in  Meeting emergency demands
one’s work and aligning it with personal
values and goals Physical Fitness “GOOD LIFE”- To live a healthy,
How to improve occupational wellness? satisfying, and useful life
 Explore different career
opportunities. COMPONENTS OF PHYSICAL FITNESS
 Set career goals and work towards  HEALTH-REALTED FITNESS- Primarily
accomplishing these goals. focuses on the individual’s physical
 Practice open communication with heath and is also linked to prevention of
colleagues and superiors diseases to maintain quality of life

8. FINANCIAL WELLNESS- Involves managing HEALTH-RELATED COMPONENTS

resources, budgeting, and planning for  Body Composition - refers to the
future financial stability proportion of lean body mass to
How to improve financial wellness? fat body mass.
 Start saving money.  Cardio-Respiratory Endurance
 Plan for the future. - ability of the heart, blood
 Identify "needs" from "wants". Stop vessels and the lungs to adapt to
impulse buying. It's a habit that is physical exertion for a prolonged
beneficial duration.
 especially when the individual is on  Flexibility- ability of the muscles
a budget. and joints to go through a full
 D.I.Y. Do your own beverage range
instead of buying the ready-to- motion.
  Muscular Strength - ability of the PHILIPPINE PHYSCIAL FITNESS TEST- is a
muscle to exert maximum effort standardized set of exercises used to measure
in brief duration. the physical fitness levels of students in the
 Muscular Endurance- ability of Philippines
the muscle to endure sub Objectives:
maximal effort for prolonged - To assess the current physical fitness
period of time. levels of students
- To identify strengths and areas for
 SKILL-RELATED FTINESS- refers to improvement
physical abilities which help an - To promote the importance of regular
individual learn different sport skills physical activity and a healthy lifestyle
- To serve as a baseline for setting fitness
SKILL-RELATED COMPONENTS goals and monitoring progress
 Balance - ability to maintain
equilibrium in relation to changes COMPONENTS OF PPFT
in body position.
 Coordination - the harmonious HEALTH-RELATED FITNESS
working relationship between  BODY COMPOSITION
skeletal muscle and nerves in one  TEST: Body Mass Index (BMI)
aspect movement.  Description: BMI is calculated
 Power - ability to perform one using height and weight to assess
maximum effort in a short period body composition. This is not a
of time. direct fitness test but is included
 Reaction Time - the ability to to monitor the ratio of fat to lean
quickly react to an external body mass
stimulus. BMI= Weight in kilogram/ (Height in
 Agility - ability of an individual to meter)2
quickly shift or change direction  CARDIOVASCULAR ENDURANCE
of the body from one point to  TEST: 3-Minute Step Test
another.  Description: The individual steps
 Speed - ability to perform a task up and down on a platform for 3
or move from one point to minutes. Heart rate is measured
another in the shortest possible immediately after to assess
time. cardiovascular
 MUSCULAR STRENGTH
PHYSICAL ACTIVITY according to WORLD  TEST: 90-Degree Push-Up Test
HEALTH OGANIZATION:  Description: The individual
- As any bodily movement produced by performs as many push-ups as
skeletal muscles that requires energy possible, maintaining proper
expenditure form (elbows at a 90-degree
- It refers to all actions done either during angle) to measure upper body
work or school, leisure time, and strength
household ch0oores. Performance of  MUSCULAR ENDURANCE
moderate and vigorous physical activities  TEST: Curl-Up Test
enhance the individual’s overall health.  Description: The individual
performs as many curl-ups
 (partial sit-ups) as possible in a  ASSESSMENT: The PPFT helps in
set time (usually 60 seconds), identifying students’ physical strengths
assessing abdominal muscle and areas that need improvement
endurance  MOTIVATION: It encourages students to
 FLEXIBILITY maintain or improve their physical
 TEST: Sit and Reach Test fitness by setting measurable goals
 Description: The individual sits  CURRICULUM INTEGRATION: Results
with legs extended and reaches can guide physical education teachers in
forward as far as possible to tailoring activities and programs to meet
measure the flexibility of the the needs of their students
lower back and hamstring
muscles.

SKILL-RELATED FITNESS
 AGILITY
 TEST: Hexagon Agility Test
 Description: The individual jumps
in and out of a hexagon pattern,
moving quickly and accurately to
assess agility.
 BALANCE
 TEST: Stork Stand Test
 Description: The individual
balances on one foot for as long
as possible to measure balance
 POWER
 TEST: Standing Long Jump
 Description: The individual jumps
forward as far as possible from a
standing position to measure leg
power
 SPEED
 TEST: 40-Meter Sprint
 Description: The individual
sprints 40 meters as quickly as
possible to assess speed
 REACTION TIME
 TEST: Ruler Drop Test
 Description: A ruler is dropped
between the individual’s fingers,
and they must catch it as quickly
as possible, measuring reaction
time.

IMPORTANCE OF PPFT