PATHFit 2 Midterm Reviewer - Exercise-Based Fitness Activities

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PE 2: PATHFit 2: (Physical Activities Toward Health and Fitness) Exercise-Based Fitness Activities

PATHFit 1: Exercise-Based Fitness Activities Week 2

Week 1 Diet Plan - refers to determining what usual nutrient intake should
be. Regardless of whether one is planning diets for individuals or
Personal Fitness Program – is a strategy that details the physical groups, the goal is to have diets that are nutritionally adequate, or
exercises you should perform in order to reach your goals, and the conversely, to ensure that the probability of nutrient inadequacy or
amount of time you should spend on each exercise. excess is acceptably low.
Principles of Physical Training Somatotype - a category to which people are assigned according to
the extent to which their bodily physique conforms to a basic type.
1. Specificity - This principle, also known as the SAID
(specific adaptations to imposed demands) principle, simply 1. Ectomorphs - are long and lean, with little body fat, and
means that how you train will directly affect your exercise little muscle. They have a hard time gaining weight.
response. 2. Endomorphs - have lots of body fat, lots of muscle, and
2. Variance - Type of exercises. It refers to the ability to do gain weight easily.
varied physical work at varied lengths of time. 3. Mesomorphs - are athletic, solid, and strong. - Neither
3. Reversibility - It is the reversal of achieved physiological overweight nor underweight.
adaptations that occurs after training stops.
Physical Activity - any bodily movement produced by skeletal
Microcycle - is the shortest training cycle, typically lasting a week muscles that requires energy expenditure.
with the goal of facilitating a focused block of training.
Types of Physical Activities
Macrocycle - Opposite of microcycle, lasting a month, years, to
lifetime. 1. Aerobics - Physical activity that increases the heart rate and
the body's use of oxygen. It helps improve a person's
Types of Training physical fitness.
2. Anaerobics - any activity that breaks down glucose for
1. High-intensity interval training (HIIT) - can be done
energy without using oxygen. Generally, these activities are
anywhere, using just your bodyweight. It’s a fantastic way
of short length with high intensity.
to get an effective workout done in a short amount of time
— and you don’t need a lot of equipment to do it.
2. High-intensity circuit training (HICT) - training builds
strength and can help to improve muscular fitness by
combining resistance exercises that use your bodyweight or
free weights, together with high-intensity movements.
3. High-intensity strength training - utilize your bodyweight
or weights as resistance and are combined with high-
intensity exercises to build strength and muscular fitness. MIDTERM EXAM IS ON APRIL 11, 2023 AT 12:00 TO 13:00
Exercise - Exercise is a subset of physical activity that is planned,
structured, and repetitive and has as a final or an intermediate
objective the improvement or maintenance of physical fitness.

Types of Exercises

1. Endurance - Endurance activities, often referred to as


aerobic, increase your breathing and heart rates.
2. Strength - is any activity that makes your muscles work
harder than usual, which increases their strength, size,
power and endurance.
3. Balance - doing exercises that strengthen the muscles that
help keep you upright, including your legs and core.
4. Flexibility - activities that improve the ability of a joint to
maintain the movement necessary for carrying out daily
tasks and physical activity

Intensity of Exercise - is a subjective measure of how hard


physical activity feels to you while you're doing it — your
perceived exertion. Your perceived exertion level may be different
from what someone else feels doing the same exercise.

FITT (Frequency, Intensity, Time and Type) - is one way to


remember the general guidelines for what should be included in a
fitness plan. Remember, it's important to keep in mind that each
family member's fitness goals will be different based on age, sex,
current fitness level, and available resources.

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