Pathfit 101 First Discussion

Don Mariano Marcos Memorial State University
MID LA UNION CAMPUS

San Fernando City, La Union
PATHFIT 1- MOVEMENT COMPETENCY TRAINING
1st Semester SY 2022-2023
Professor: Prof. Julie Ann C. Acosta
I. PATHFIT 1 – PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS

• It involves movement competency training
• It reintroduces the fundamental movement skills, particularly the locomotor skills
starting with the foundational core and mobility training
• This course consist of non-locomotor or stabilization skills, mobility and locomotor
skills
MOBILITY TRAINING – mobility refers to the ability of the joint to move well through its specific
range of motion (ROM). Mobile Joints include ankle. Hip, thoracic spine or t-spine and shoulder.
Mobility is covered with flexibility.
LOCOMOTOR SKILLS – involve transporting the body or travelling from one place to another
NON – LOCOMOTOR SKILLS – Stay in place
II. INTRODCUTION OF PHYSICAL EDUCATION
1. LEGAL BASIS OF PHYSICAL EDUCATION

The goal of Philippine education is not only to promote individual welfare towards the end
goal of common good. Thus, by helping our students develop harmoniously the physical, moral, and
intellectual faculties, we prepare them to participate actively in the life of society, and in the
process, contribute to the common good. And to achieve this end, Article XIV of the 1987
Constitution mandates the State to give priority to education, science and technology, arts,
culture, and Sports. Specially,
Article 1 of the International Charter of Physical Education and Sport, UNESCO, Paris, 1978
and Recommendation 1, Inter-disciplinary Regional Meeting of Experts on Physical Education and
Sports, UNESCO, Brisbane, 1982. “The practice of Physical Education and Sports is a fundamental
right for all” “And this right should not be treated as different in principle from the right to
adequate food, shelter, and medical care”.
A. Section 19, Article XIV of the 1987 Constitution provides the Legal Basis for physical education
development:
1. The State shall promote physical education and encourages sports programs, league
competitions to foster self-discipline, teamwork, and excellence for the development of a
health and alert citizenry.
2. All education institutions shall undertake regular sports activities throughout the country
in cooperation with athletic clubs and other sectors.
2. IMPORTANCE OF PHYSICAL EDUCATION

1. To promote health and physical fitness.
2. To develop positive character trait of an individual.
3. To develop and maintain a desirable level of physical fitness and physical
competence.
4. To inculcate fair play and cooperation.
5. To promote and preserve Philippine indigenous games, sports, and dances.
3. PHYSICAL FITNESS
-The ability to carry out daily tasks with vigor and alertness without undue fatigue and with
ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.
-The ability to perform one’s daily tasks efficiently without undue fatigue but with extra
(reserve) energy incased of emergency.
-Current contexts defines that it is considered a leisure activity, to be healthy, to resist
hypokinetic diseases, and to meet emergency situations.
4. COMPONENTS OF PHYSICAL FITNESS

1. Health related components
a. Cardiovascular Endurance/Fitness
-The ability to sustain long continued contractions where several muscle groups are
used.
-It is the ability of the heart, lungs, and vascular system to function efficiently at a
moderate to high intensity over an intended period of time.
-It is also the capacity of the body to postpone the onset of fatigue and persist in each
strenuous task involving total bodily movement.
b. Muscular Strength
-Is the ability of the muscle to produce a person’s ability to exert maximum forced.
c. Muscular strength
-The capacity to sustain the application of force without yielding or breaking; the ability
of the muscle to exert effort against resistance.
-The ability of the muscle force is exerted over a period of time.
d. Flexibility
-The ability to perform a wide range of motion easily and without strain injury.
-The quality of elasticity which gives the ability to do a wide range of movement.
e. Body Composition
-This is the indicator of how much fat and lean muscle your body has. The lower your
fat content and the higher your lean muscle mass, the better health you can be sad to
have.
2. Skill related components
a. Agility
-The ability of an individual to move and change direction/position in space with
quickness and lightness of movement.
b. Balance
-The ability to control organic equipment neuro-muscularly; state of equilibrium.
-Ability to remain stable while moving.
Types of balance
1. Static balance- Maintaining your balance without breaking your position while
doing the stunt.
2. Dynamic balance-Maintaining your balance under constantly changing your position
and movements.
c. Speed
-The ability to make successive movements of the same kind in the shortest period of
time.
d. Power
-The ability of the muscle to release maximum force in the shortest period of time.
e. Coordination
-The linking of the senses such as sight and hearing through the brain to different
parts of the body to produce smooth, quick, and efficiently controlled movement.
Good coordination is necessary in all sports.
f. Reaction Time
-The amount of time it takes to make a physical response once you see the need to take
the action. Good reaction time is needed in athletics when starting and in combative
sports.
III. THE EXERCISES PROGRAM
1. Warm up exercises-
The warmup exercises are crucial to any sports or fitness training program. The
importance of a structured warm up routine should not be underestimated when it comes to
preventing sports injury.
A proper warm up has several very important key components. These components, or
parts, should all work together to prepare the individual for sports
performance and minimize the likelihood of sports injury from physical activity.
Warm up properly and reduce the risk of sports injury with these warm up exercises
and stretches.
Warming up' is a part of stretching and preparation for physical exertion or a
performance by exercising or practicing gently beforehand, usually undertaken before a
performance or practice. Athletes, singers, actors, and others warm up before stressing their
muscles
2. Workout/Circuit Training-
Circuit training is a combination of six or more exercises performed with short rest
periods between them for either a set number of repetitions or a prescribed amount of time.
One circuit is when all the chosen exercises have been completed. Multiple circuits can be
performed in one training session
Circuit training is a form of body conditioning that involves endurance training,
resistance training, high-intensity aerobics, and exercises performed in a circuit, like high-
intensity interval training. It targets strength building and muscular endurance.
Circuit training will elevate your heart rate and keep it high through the entire circuit
due to the short rest periods, large muscles being worked together and a combination of
upper, lower, and whole-body exercises.
3. COOL DOWN
Cooling down is an easy exercise, done after a more intense activity, to allow the body
to gradually transition to a resting or near-resting state. Depending on the intensity of the
exercise, cooling down after a workout method such as intense weightlifting can involve a
slow jog or walk.
Cooling down is the act or an instance of allowing physiological activity to return to
normal gradually after strenuous exercise by engaging in less strenuous exercise.
Importance of Cooling Down: After exercise, your blood is heavy in your extremities
and your heart rate is usually elevated. The purpose of the cool down is to return your heart
rate close to resting. Stopping quickly without a cool down can result in light-headedness,
dizziness and/or fainting.
4.FITT PRINCIPLE-
The FITT principle stands for Frequency, Intensity, Time, and Type of training. Each
of these is a variable that can be adjusted to create a training program or sessions to target
aerobic or anaerobic training. Aerobic training is training that aims to improve an athlete's
aerobic power or VO2max
FITT 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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Don Mariano Marcos Memorial State University

MID LA UNION CAMPUS

Professor: Prof. Julie Ann C. Acosta

I. PATHFIT 1 – PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS

1. LEGAL BASIS OF PHYSICAL EDUCATION

2. IMPORTANCE OF PHYSICAL EDUCATION

4. COMPONENTS OF PHYSICAL FITNESS

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