Pathfit 1

PATHFIT-1
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.
CONCEPTS OF PHYSICAL EDUCATION
• 1. Organic Vigor- refers to the soundness of the heart and the lungs, which
contributes to the ability to resist diseases
• Example:
• Walking
• Jogging
• Swimming
• Hiking
• rock climbing
• Endurance- is the ability to sustain long-continued contraction where a number of muscle groups
are used.
• Strength- is the capacity to sustain the application of force without yielding or breaking
• Power- refers to the ability of the muscle to release maximum force in a period of time
• Flexibility- it is a quality of plasticity which gives the ability to do a wide range of movement
• Agility- is the ability of an individual to change direction or position.
• balance – is the ability to control organic equipment neuro muscularly, a state of equilibrium
• Speed- is the ability to make successive movements of the same kind in the shortest period of
time.
COMPONENTS OF PHYSICAL EDUCATION
• HEALTH-RELATED FITNESS
- Is a function of the body’s adaptation to exercise. It could be developed and maintain through the
regular and proper exercise program.
1. Muscular strength- refers to the ability of the muscle to exert maximum effort in brief duration
• Isotonic Contraction- are voluntary contractions in which muscles shorten and lengthen
alternately. There are 2 types of contraction under the isotonic
- Concentric muscles that shorten during exercise.
- Eccentric contraction refers to the muscle that lengthen during an exercise
• Isometric contraction- are another type of contractions in which the
muscles are contracted against an immovable resistance.
• Isokenitic contraction- are similar to isotonic contractions but the
muscles are exposed to fixed machines with variable degrees of
resistance.
• Muscular strength- refers to the ability of the muscle to
endure a sub maximal effort for a prolonged period of time.
• Cardiovascular endurance- is the ability of the heart, blood
vessels and the lungs to adapt to physical exertion.
THERE ARE IMPORTANT VARIABLES TO CONSIDER WHEN
ENGAGING IN ANY CARDIOVASCULAR ENDURANCE PROGRAM
1. intensity which refers to how stressful the exercise is

2. Duration which refers to how long will the exercise be performed
3. Frequency which refer to the number of times the individual will exercise each week
4. Mode which refers to the kind of activity, selected such as brisk working or jogging
PHYSIOLOGICAL BENEFITS OF CARDIO VASCULAR
TRAINING PROGRAM
• Decreased redting heart rate

• Decreased recovery time from a bout of exercise
• Increased blood volume and red blood cells to transport oxygen throughout the body
• Decreased rate of respiration
ACTIVITIES THAT DEVELOP
CARDIOVASCULAR ENDURANCE
1. Prolonged brisk walking
2. Jogging
3. Stationary bicycling
4. Playing basketball
5. Swimming
6. rowing
• Flexibility- the ability of the muscles and joints to go
through a full range motion, it can also reduces the risk of
injury, enhances performance and prevents muscle soreness
• It involves four basic movements: flexion (bending of a
body segment), Extension (straightening a body segment,
Abduction (moving a limb away from the body) and
adduction (moving a limb toward the body)
TYPES OF STRETCHING (BASIC METHODS
USED TO DEVELOP JOINT FLEXIBILITY)
• Ballistic Stretching. Are uses muscle
contractions to force muscle elongation
bobbing. (up and down movement) that
quickly elongates the muscle with each
repetition. The different between
ballistic stretching with dynamic
stretching. While both techniques
involve movement during the stretch,
they are different. Dynamic stretching
doesn’t push muscles past their
normal range of motion and there is
no bouncing involved. An example of
a dynamic stretch is arm circles.
• Static Stretching- it involves slowly stretching a segment of the body to the farthest point
and holding that position for at least 15-30 seconds. It is performed without a partner
and each stretch is easy and pain free
• Dynamic Stretching- is the use of a muscle’s own force production and the body’s momentum to
take a joint through the full available range of motion (to perform this stretching the movement
should be in a slow, controlled way, relaxed and breath steadily.)
• Example: Lunges
• Proprioceptive Neuromuscular Facilitation (PNF)
- It involves the contract-relax approach to stretching. During the contract-relax the partner
attempts to move the limb at its lengthened range of motion and isometrically resists the partner’s
attempt to move the limb into a deeper stretch.
• FITNESS BENEFITS OF FLEXIBILITY EXERCISE
1. Increased range of muscle joint motion

2. Reduced muscle stiffness and increased body relaxation
3. Improved blood circulation in specific body segment
4. Reduced incidence of injury during a major sport event
5. Reduced risk of cardiovascular problems in exercise
• BODY COMPOSITION
-refers to the proportion of lean body mass to fat body mass. It stresses one’s relative fatness or
leanness in relation to height. In recent years body composition has gained wide acceptance in
exercise science as one of the components of health-related fitness
• SOMATOTYPES
- Somatotyping or body typing is a system of classifying an individual according to the shape of
the body. It was developed by Sheldon during the 1940s and 1950’s. he noted that the physique
of the body may be categorized into three distinct types: (ectomorphic, mesomorph and
endomorph)
1. Ectomorph- characterized as lean and small body build with greater surface area to mass ratio.
Bone size is relatively small with slender limbs and low muscle mass.
2. Mesomorph- relatively predominance of muscle. The bones are usually large and heavy with
massive limbs, thus contributing to greater weight than the ectomorphic body type
3. Endomorph- is characterized by predominance of soft roundness and large digestive viscera.
There are greater percent of body fat when compared to lean body mass

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PATHFIT-1

• Refers to the ability of your body systems to work

1. intensity which refers to how stressful the exercise is

• Decreased redting heart rate

1. Increased range of muscle joint motion

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