COLLEGE OF EDUCATION

MODULE

PATHFIT-I

Pe 109

(MOVEMENT
COMPETENCY TRAINING)

Prepared by:

JZ DEE TANALEON, LPT

Course Facilitator

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 PE 109 – PATHFIT-I (Movement Competency Training)
First Semester, SY 2024-2025

Course Outline

Course Description: This course provides training in different movement

pattern and core engagement in conjunction with principles of health eating and a physically
active life.
Students will be able to adapt and transfer the movement competency in different
contexts (i.e. use of training equipment).

Unit Credits : 2 units

No. of Hours : 2 hours/week

Indicative Contents:

I. Fitness and well for all

II. Safe and Smart Physical Activity
III. Physical activity and Nutrition
IV. Exercise Basics
V. Conditioning Exercise
VI. Planning an Exercise Program

Grading System: Midterm/Final Grade

Long Exam (Midterm Exam) 20%

Quizzes 10%
Performance Test 50%
Class Standing/Recitation 20%
TOTAL 100%

Note: Total Final Grade

Midterm Grade – 30%
Final Grade - 70%
Total Final Grade 100%

Consultation: The students are encouraged to regularly seek advice to the course facilitator
based on the consultation time of the faculty. The students can set appointment every Friday
from 1:00 -3:00 p.m.

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Preliminaries:
Module title: PATHFIT-I MOVEMENT COMPETENCY TRAINING

Course title: PATHFIT-I MOVEMENT COMPETENCY TRAINING

Course Number: P.E. 109
Course Description: This course provides training in different movement patterns and
core engagement in conjunction with principles of healthy eating and a physically
active life. Students will be able to adapt and transfer the movement competency in
different contexts (i.e. use of training equipment).

Total Learning Time: 36 hours (18 weeks)

Pre-Requisites (if there’s any)
Overview:
The studies in the physical Education program, in order to contribute to growth and
learning, must be suited to the needs and characteristics of the individual and as a member of a
group. In order to understand these developmental needs and characteristics, however, the
physical education teacher should also know the characteristics of growth. Also, even if all
educators agree on the specific contents of the curriculum, little learning will be achieved unless
earning experiences are organized in terms of the facts established on how man learns. With this
foregoing premise, it is in order that a chapter be devoted to a study of the learner and of certain
facts and theories relevant to the learning process.

Learning Outcomes:

At the end of the course the student should be able to:

1. Discussed the importance of living a healthy lifestyle and how fitness fits into this
lifestyle.
2. Determined the reasons for wanting to have a healthy lifestyle of living and determine
how fitness fits into one’s lifestyle,
3. Demonstrated enough sufficient knowledge of the basic principles of physical fitness,
fitness training, principles and benefits of the warm-up and coo-down procedures of
exercise.
4. Performed the knowledge and techniques for monitoring intensity, duration, and
endurance levels during physical activities.
5. Applied the principles and procedures for selecting aerobic exercises based on individual
needs, skill levels and exceptional needs; and,
6. Assessed the importance of discipline, cooperation and safety practices in cooperative
performances and other activities.

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 UNIT I
FITNESS AND WELLNESS FOR ALL

Nowadays, most people of any age group suffer from one or more diseases like high
blood pressure, heart attack, stress-related disease, etc. In order to keep ourselves physically,
mentally, emotionally, socially, and spiritually healthy, we need to be active on a daily basis by
having a well- maintained diet, doing exercise, positive thinking and systematic good habits. We
need to be disciplined in every walk of life. A fitness and wellness course will teach you how to
live better and how to live your life to its fullest potential and in positive way. Real success is not
about living a lot of money and wealth. Having a good living will not help unless one lives a
wellness-lifestyle. Your lifestyle is the most important factor that affects one’s personal well-
being.

What is Physical Education?

Physical Education is an integral part of the general education designed to promote the
desired level of fitness through participation in well selected activities.
Physical education is a course taught in school that focuses on developing physical fitness
and the ability to perform and enjoy day-to-day physical activities with ease. Students also
develop skills necessary to participate in a wide range of activities, such as soccer, basketball, or
swimming. Regular physical education classes prepare students to be physically and mentally
active, fit, and healthy as they grow. An effective physical education program should include
engaging lessons, trained P.E. teachers, adequate instructional periods, and student evaluation.

Importance of Physical Education

Physical Education increases physical fitness. The goal is to incorporate all components
(strength, flexibility, agility, cardiovascular endurance) of fitness into lessons.
Physical Education (PE) develops students’ competence and confidence to take part in a
range of physical activities that become a central part of their lives, both in and out of school.
A high-quality PE curriculum enables all students to enjoy and succeed in many kinds of
physical activity. They develop a wide range of skills and the ability to use tactics, strategies, and
compositional ideas to perform successfully. When they are performing, they think about what
they are doing, they analyze the situation and make decisions. They also reflect on their own and
others’ performances and find ways to improve upon them. As a result, they develop the
confidence to take part in different physical activities and learn about the value of healthy, active
lifestyles.
Discovering what they like to do, what their aptitudes are at school, and how and where
to get involved in physical activity helps them make informed choices about lifelong physical
activity. PE helps students develop personally and socially. They work as individuals, in groups
and in teams, developing concepts of fairness and of personal and social responsibility. They take
on different roles and responsibilities, including leadership, coaching, and officiating. Through

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the range of experiences that PE offers, they learn how to be effective in competitive, creative,
and challenging situations.

History of Physical Education

The brief history of physical education would start in just about 1820 when schools
focused on gymnastics, hygiene training and care and development of the human body. By the
year 1950, over 400 institutes had introduced majors in physical education. The Young Men's
Christian Association launched its very first chapter in 1851 and focused on physical activities.
Colleges were encouraged to focus on intramural sports particularly track, field and football. But
physical education became a formal requirement following the civil war when many states opted
to pass laws that required schools to incorporate a substantial physical education component into
their curriculums. But it was not till 1970 that an amendment was made to the Federal Education
Act that allowed women from high school and college to compete in athletic competitions. Sex-
based discrimination was completely outlawed from government funded programs at this point.

Physical Education in College

College athletics received a major stimulus when a National Collegiate Athletic
Association was created in the early twentieth centuries. There was a rise in popularity of sports
within colleges and universities and funding greatly increased. Colleges took great pride in their
athletic programs and sports scholarships became a norm. There was also a surge in people who
enrolled in sports education programs to meet the growing demand for professionals in the field.

Decline in Physical Education

But this is not meant to imply that the history of physical education has been all rosy.
Late in the twentieth century there was certainly a decline in the commitment to physical
education. The growing offering of extra subjects and electives in schools means that the shift
was focusing away from physical education and towards academics. The country also faced a
recession around 1970 and 1980 and the dearth of government funding means that physical
education programs were often the first to be cut from schools and universities.

The Modern age

But recent awareness of the need for balanced curriculums particularly given the national
concern over the state of obesity and children's attention towards non-physical activities like
video games has brought physical education back in the spotlight. The government has re-
signaled its commitment to physical education by making it mandatory in public schools in early
classes. But it remains an elective at the high school level. One of the most interesting
developments in the history of physical education has been how the definition of physical
education has evolved. While it only encompassed traditional sports in the beginning, it now
includes several less physical activities such as yoga and meditation which are considered critical
to helping students develop a sense of control in such a stressful age.

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Aims and Objectives of Physical Education Physical Development
Physical development is the process that starts in human infancy and continues into late
adolescent concentrating on gross and fine motor skills as well as puberty. Physical development
involves developing control over the body, particularly muscles and physical coordination. It also
refers to the advancements and refinements of motor skills, or, in other words, children’s abilities
to use and control their bodies. Development of organ systems such as circulatory system,
nervous system, muscular system, and digestive system as well as the development in size,
shape, and efficiency of organic systems due to effects of physical activities which are
performed.

Mental Development
Mental development is also known as cognitive development. It is basically the
construction of mind activity such as thought processes, memory, problem solving and decision
making as well as overall intelligence. Various physical activities need alertness of mind, deep
concentration, and calculated movements. Through participation in physical education activities,
the individual develops his mental capacities as he learns the mechanics, principles, underlying
movements, as he acquires knowledge and understanding of the rules and strategies of the games
and sports, and as he discovers ways of improving his movements, learns to draw certain
conclusions and able to understand and faced situations in a game.

Social Development
Social development refers to the process by which a child learns to interact with others
around them. As they develop and perceive their own individuality within their community, they
also gain skills to communicate with other people and process their actions. In other words,
social development is a balanced set of social skills and learned adaptive behaviours that enables
an individual to interact well with other people, react positively and avoid behaviour that has
negative consequences. Participation in sports activities helps children’s social behavioural
development, which is necessary for their compatibility with the world around them, and it
moves them towards socially acceptable and desirable criteria. In contrast, children who are not
exposed to physical experiences are less likely to learn social skills. So if an opportunity to
practice and experience is not provided for them, they likely lose their interest and become
dissociable.

Emotional Development
Emotional development refers to the ability to recognize, express, and manage feelings at
different stages of life and to have empathy for the feelings of others. The development of these
emotions, which include both positive and negative emotions, is largely affected by relationships
with parents, siblings, and peers. By participating in various physical education programs, an
individual starts having control over his/her emotions.

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Development of Health
The process of constant, progressive enhancement of the health status of a population.
Better health is central to human happiness and well-being. It also makes an important
contribution to economic progress, as healthy populations live longer, are more productive, and
save more. Development of health provides education about prevention of communicable
diseases, and develops health related habits. There are various programs about recreations.
Modern physical education programs reduce the stress, tensions up to large extent to promote
health of an individual.

Neuro-Muscular Coordination
Neuromuscular coordination also known as “motor control” or “muscle memory” is the
ability of the nervous system to efficiently recruit a muscle or a group of muscles in order to
perform a specific task unconsciously. Through a series of interactions between neurological
messages, a complex system is formed, connecting different aspects of muscle actions (static,
Dynamic, reactive), muscle contractions, coordination, joint stability, body alignment and
balance.
Neuromuscular coordination has two components: Intra-muscular Coordination and
Inter-
Muscular Coordination. Both are important to incorporate in one’s training program in
order for one to be efficient with his movement and to minimize the risk of injury.
Intra-muscular
coordination is the activation of an individual neuro-muscular unit within a muscle
fiber. Inter-muscular coordination, which is the interactions between the agonist,
antagonist,
and stabilizer muscle groups during specific tasks and activities. Physical activities provide
ample opportunities for the better neuro-muscular
system.

Concepts on Physical Fitness & Wellness

Concepts on Physical Fitness & Wellness is designed to deliver a comprehensive text and
digital program that continues to be at the cutting edge of physical activity and health promotion,
empowering students to make positive steps towards developing a lifelong commitment to being
active. Physical fitness is the primary specific objectives in teaching physical education.
Therefore, it is in order that the physical education teacher should have the correct concept of
physical fitness. Physical fitness is the ability to perform one daily tasks efficiently without
fatigue but with extra reserve in case of emergency.

What is health?
Health is a state of complete physical, mental, and social well-being and not merely the
absence of disease or infirmity (world health organization)

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 Health is the optimal well-being that contributes to one’s quality of life. It is more than
freedom from disease and illness, though freedom from disease is important to good health.
(Corbin & welk et al Concepts of physical fitness)
Health is a condition of being sound and body, mind or spirit, especially freedom from
physical disease or pain. (Meriam-Webster)
Health is the ability to live your dreams. It is not about the absence of pain, discomfort or
disease but points more toward a quality of life and way of being in the world. (Moshe
Feldenkrais) Healthful lifestyle is the only way to maintain and preserve heath, rather than
waiting until one sick and then trying to get well. This state of enhanced well-being is referred to
as wellness.

What is wellness?
Wellness is the integration of many different components (social, emotional, mental,
spiritual and physical) that expands one’s potential to live (quality life) and work effectively and
to make a significant contribution to society. (Charles Corbin et al Concepts of physical fitness)
Wellness is satisfying your needs regarding mental and emotional stability, social
consciousness and adaptability, spiritual and moral fiber, and physical health consistent with
your heredity. (William Prentice get fit stay fit)
Good health is no longer viewed as simply the absence of illness. The notion of good
health has evolved notably in the last few years and continues to change, as scientists learn more
about lifestyle factors that bring on illness and affect wellness. Wellness living requires
implementing positive programs to change behavior in order to improve health and quality of
life, prolong life and achieve a total well-being.

Factors in Achieving Fitness and Wellness

Today, with an astounding number of reports about increasing obesity rates, diseases and
conditions related to being overweight and out-of-shape, it is impossible to ignore the importance
of fitness and well-being in our lives. Health professionals attribute cancer, diabetes and mental
issues such as depression to deficiencies in fitness and well-being.
While concentrating on exercise and diet can help people suffering from these diseases,
you shouldn't wait until you develop an illness to begin a health and fitness routine. Recent
studies have identified as many as 75% of adults as overweight or obese. Only about 26% of
American adults participate in vigorous physical and/or leisure activities three or more times a
week.
Obese people have a 10–50% increase in premature deaths from all causes compared to
individuals with a healthy body weight. The majority of these premature deaths are attributed to
cardiovascular causes.
However, diabetes rates are climbing in parallel with these obesity statistics. The five
years between 1997 and 2002 saw a 27% increase in the number of diabetes cases. In addition,
while diabetes is affecting more and more individuals, it is also affecting individuals at a younger
age as well.
With the constant threat of numerous health issues caused by obesity, it is obvious that
everyone should be conscious of their personal fitness and mental well-being. The only way to
achieve a healthy and fit lifestyle is to make the necessary changes to your everyday life. These

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changes do not have to be drastic to begin with, and should be things you enjoy and look forward
to doing. The most important thing is to make an effort at improving all areas of your personal
fitness and well-being, even if changes are gradual.
There are seven key components associated with the physical and mental aspects of health,
fitness and mental well-being. Each contributes to overall health and fitness in its own way. To
achieve total physical health and fitness, you must be aware of and work at achieving each of the
seven key components. The seven key physical components to overall good health, fitness
and mental well-being are:

Cardiovascular/Aerobic Conditioning
Cardiovascular system literally means “cardio” or heart and “vascular” or a system or
network of blood vessels. Aerobic exercise is any type of cardiovascular conditioning. Aerobic
conditioning is a process whereby the heart and lungs are trained to pump blood more efficiently,
allowing more oxygen to be delivered to muscles and organs. Aerobic conditioning is the use of
continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs.
Beneficial aerobic activities are defined as exercises that raise your heart rate to your
target heart rate and maintain that level for a minimum of 20 minutes. While the most important
aspect of aerobic exercise is sustained cardiovascular activity, there is an optimal heart level you
should target.
For a cardiovascular workout, 70–85% of your maximum heart rate is the ideal range.
Your maximum heart rate will depend on your age. You can easily find this number and pick
your target heart rate based on your fitness level.
Aerobic exercise has many benefits. In combination with a healthy diet, it helps you lose
weight and keep it off, reducing all the risks associated with being overweight. It strengthens
your heart so it doesn't have to beat as fast, lowers blood pressure and reduces bad cholesterol,
lessening the risk of heart attack. Aerobic conditioning also controls blood sugar, helping to
manage diabetes.

Strength Training and Muscular Development

Strength training is a musculoskeletal exercise type that progressively increases the
resistance muscles can overcome. Over time, this enlarges and strengthens the muscle
themselves. Strength training improves your health in several ways. More muscle mass increases
your metabolism, helping you burn more calories. This makes it easier to control your weight.
Stronger muscles reduce the risk of injury during daily activities or other exercise.
The basic principles of strength training involve a manipulation of the number of repetitions,
sets, tempo, exercises and force to cause desired changes in strength, endurance or size by
overloading of a group of muscle.
A strength exercise is any activity that makes your muscles work harder than usual. This
increases your muscles' strength, size, power and endurance. The activities involve using your
body weight or working against a resistance.
Weight training also helps bone health. Bone density is at its height at about age thirty. By
stressing the muscles, strength training increases bone density, which reduces the risk of
developing osteoporosis and fractures.
Without regular strength training, you are probably losing muscle mass right now. A person
loses half a pound of muscle every year after age 20, if not actively training. This rate of loss

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doubles after the age of 60. If you are not actively working on muscular development, you are
losing the benefits associated with your metabolism and increasing the risk of injury due to strain
and over-exertion.

Stretching- Muscles, Ligaments and Tendons

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle
group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and
achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility,
and range of motion.
Stretching is another important component of your fitness and well-being. Stretching should
be done along with weight training or aerobic exercise at least three times a week.
In addition, stretching should be done when muscles, tendons and ligaments are properly warmed
up. This means it is best to stretch just after a brief physical warm-up routine. You should hold
each stretch for a minimum of 30 seconds and extend to the point of tension, but stop
before pain.
Stretching works by increasing the muscles', ligaments' and tendons' ability to elongate.
By taking the time to stretch, and hence elongate your soft tissue, you can increase your
flexibility. While most exercises tend to tighten muscles, ligaments and tendons, stretching
assists in keeping them flexible. This makes daily activities and exercise easier and safer.
Stretching also improves your range of motion. Good range of motion makes moving limbs in
their joints easier, including ones that could prevent or lessen the severity of falls or accidents.
Flexibility and the elongation of your body's soft tissue will also improve blood
circulation. This, in turn, will keep your muscles, ligaments and tendons supplied with oxygen
so that they are able to recover more quickly from workouts or injury. Finally, stretching can
relieve stress by relaxing the tense muscles that often accompany mental tension.

Core Stability
Core stability refers to the ability to keep your spine from moving during physical
activity, such as walking, running, swimming, etc. Your core helps you control your body
effectively, helping you use your arms and legs to the best advantage and preventing your spine
from bending or flexing unintentionally.
Core stabilization involves strengthening the muscles that line your spine and make up your
abdomen and pelvic floor. These muscles help control your posture, balance and the power and
efficiency with which you move.
Since it is so important to posture and balance, many of the best exercises for core
stability involve maintaining body positions. More specifically, core strengthening typically
involves placing the body in a position where the core muscles are required for the body to
maintain that position for a certain time interval.
Having strong core muscles makes athletic exercise easier and safer, since power comes
from the trunk of the human body and greater core stability creates smoother, more coordinated
movement. Core strength training is also excellent in correcting bad posture. This can minimize
and even prevent injuries associated with general physical activity. Finally, core strength is
required for most explosive movements that are performed across most active sports.

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Nutrition and Supplementation
Nutritional supplements are any dietary supplement that is intended to provide nutrients
that may otherwise not be consumed in sufficient quantities; for example, vitamins, minerals,
proteins, amino acids or other nutritional substances. Products are usually ingested in capsule,
tablet or liquid form.
Several medical professionals believe that virtually every illness is based on some form of
nutritional deficiency. When the human body is consistently deprived of one or more nutrients,
the human body breaks down and is more susceptible to contracting a disease or, at a lesser level,
a group of unhealthy symptoms (i.e. fatigue, muscle soreness, indigestion, etc.).
However, when nutritional deficiencies are eliminated through appropriate changes through
dietary intake and the addition of vitamin and mineral supplementation, the symptoms either
disappeared or were severely diminished. This being said, it only makes sense that the body
requires a high level of nutrients to efficiently perform the various bodily functions that are
required to sustain life, ward off disease, and support proper mental function.
Consuming the appropriate nutritional foods facilitates the human body’s ability to
strengthen its immune system, hence allowing the body to perform optimally, free of disease, and
at an increased level of energy. Finally, by allowing the human body to heal itself through a
healthy, nutritious and fit lifestyle, the body will operate at a level that does not require the
continuous use of medical drugs.

Mental Rest and relaxation

Relaxation differs from rest, in that relaxation is our mind's way of rejuvenating, and can
assist in reducing the arousal we experience from stress and/or anxiety. This means that while
rest occurs while we are asleep, relaxation occurs while we are awake, and involves us engaging
in activities that we enjoy.
Proper rest and relaxation are important to give the mind and body time to recuperate.
Like muscles that become sore due to use, the brain needs time to cool down. Without this time,
function and performance decrease and complications arise. Inadequately rested muscles can lead
to injury and a tired brain can create stress and confusion. Be sure you are taking enough time to
relax between activities.
The human body cannot achieve an optimum level of health and fitness without the mind
being of a centered and balanced nature. As mental rest and relaxation is one of the seven key
components of good health and fitness, it is important that you become familiar with the
approaches and techniques associated with balancing the mind.

Sleep
A condition of body and mind such as that which typically recurs for several hours every
night, in which the nervous system is relatively inactive, the eyes closed, the postural muscles
relaxed, and consciousness practically suspended. Some people experience sleep disorder
“insomnia “, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a
health condition, the medications you take, or even the amount of coffee you drink. Insomnia can
also be caused by other sleep disorders or mood disorders such as anxiety and depression.
Sleep is necessary for your overall health, fitness and mental well-being. Experts
recommend eight hours of sleep to obtain the maximum benefits, which are many. Lack of sleep
has been proven to lower the efficiency of your immune system. It has also been implicated in

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contributing to heart disease and Type 2 diabetes. Recent studies suggest that not getting enough
sleep can prevent people from losing weight.
Sleep also gives your brain time to sort out the information it has collected during the
day. This reduces confusion, improves memory and makes you more alert. Sleep also positively
affects coordination and appearance.

Fitness and Wellness Assessment

A series of tests that helps your trainer determine your physical fitness level and aids in
developing your personalized program. The results can identify your strengths and weaknesses in
relation to your physical fitness and help in setting attainable fitness goals.

Using the five factors you would then create a fitness assessment using the following five
elements: health evaluation, body composition tests, cardiovascular endurance tests, body
strength tests, and joint flexibility tests.(recreation.richmond.edu. & www.glofox.com)
The main tests in a fitness assessment evaluate body mass index; resting heart rate and
blood pressure; and cardiovascular fitness. ... Additional tests might be used to evaluate body
composition, lung capacity, flexibility and strength. (www.ideafit.com)

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 UNIT II
SAFE AND SMART PHYSICAL ACTIVITY

Whether you’re a beginner or you’ve been physically active for some time, it is important
for you to be prepared and to know how to exercise safely in all conditions. If you are a beginner,
a first step is to be physically and medically ready. As a young person you probably won’t have a
problem with physical and medical readiness. But you should answer some simple question
about yourself just to be sure. Also, you should be ready for a variety of environmental
conditions such as heat, cold, pollution and altitude that may require a change in your exercise
habits. In this lesson you learn how prepare yourself for a physical activity.

Components of Physical Fitness

When planning a well-rounded exercise program, it is important to understand the five
components of physical fitness and how your training affects them. The components include:
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body
composition. In general, achieving an adequate level of fitness in all five categories is essential to
good health.
A. Health Related Fitness Components
Health-related fitness components involve exercise activities that you do in order
to try to improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and body
composition.
The components of a healthy lifestyle include muscular strength, muscular
endurance, cardio-vascular endurance, flexibility and body composition and various
system of your body are healthy and function efficiently to enable you to engage in
activities of daily living, as well as recreational pursuits and leisure activities, without
unreasonable fatigue.

The ability of the heart, lungs and blood

vessels to supply oxygen to the cells to meet
Cardio-vascular Endurance the demands of prolonged physical activity
also referred to as “aerobic exercise”

e.g. walking, running, biking and treadmill

Flexibility or limberness refers to the range of
movement in a joint or series of joints, and
Flexibility length in muscles that cross the joints to
induce a bending movement or motion.

e.g. stretching, tai chi, yoga

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 The ability of muscle or group of muscles to
exert a single maximal force against the
Muscular Strength resistance in a short period of time.

e.g. weight lifting, push-up, pull-ups

The ability of muscle or group of muscles to

perform or sustain repeatedly over a period of
Muscular Endurance time.

e.g. cross training, running, jogging

Body Composition The percentage of fat, bones, muscles and

other tissues in the body.(the ratio of fat to
muscle)

B. Skill-Related Fitness Components

The skill-related fitness components: agility, balance, coordination, speed, power,
and reaction time. Skilled athletes typically excel in all six areas. Agility is the ability to
change and control the direction and position of the body while maintaining a constant,
rapid motion. The components of fitness that are important for successful motor
performance in athletic event and in lifetime sports and activities.

The ability to propel the body or a part of a

body rapidly from one point to another. It is a
combination of distance and time.
Speed
e.g. sprint on track, soccer, basketball, stealing
a base in base ball

The ability of the muscle to produce

maximum force in the shortest time. The two
components of power are speed and
Power force(strength) An effective combination of
these two components allows a person to
produce explosive movements.

e.g. putting the shot, spiking, hitting the ball in

baseball

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 The ability to change or after quickly and
accurately in any direction. Agility is very
Agility important in many sports such as basketball,
soccer, and gymnastics in which participants
must change direction rapidly and at the same
time maintain balance body control.

e.g. Basketball, gymnastics, table tennis, lawn

tennis and badminton

The ability to maintain the body in equilibrium

while moving or standing.

e.g. gymnastic, diving, ice skating, skiing,

wrestling, football and volleyball
types of balance:
Balance Static balance- the ability to maintain one’s
equilibrium in a fixed position.
Dynamic balance- the ability to maintain
one’s equilibrium while the body is in motion.
Rotational balance-the ability to maintain
one’s equilibrium after a turn.
The ability to integrate the senses-visual,
auditory and proprioceptive (knowing the
position of your body in space) with muscle
Coordination function to produce smooth, graceful,
accurate, skilled and harmonious body
movements.

e.g. kicking the ball in soccer, hitting the ball

in baseball, hitting the ball in volleyball,
shooting the ball in basketball.
The length of time required to react between
the stimulus.
Reaction Time
e.g. to start in track or swimming after hearing
the whistle of a starting gun.

Body Posture
The carriage of the body as a whole, the attitude of the body, or the position of the limbs
(the arms and legs). "Postural" pertains to the posture or position.
Posture is the relationship of the body parts whether standing, lying, sitting or moving.
The relative alignment of different body parts from head to toes. It is correct way you carry your
body.

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Good posture
To have good posture means that you need to be aware of always holding yourself in a
way that puts the least strain on your back, whatever you are doing.
Your spine has three natural curves - at your neck, mid back, and low back. Correct
posture should maintain these curves, but not increase them. Your head should be above your
shoulders, and the top of your shoulder should be over the hips.

Poor Posture
Poor posture is the posture that results from certain muscles tightening up or shortening
while others lengthen and become weak, which often occurs as a result of one's daily activities.

Common Postural Disorder

POSTURE PROBLEM DEFINITION HEALTH PROBLEM

Forward Head

The head is aligned in front of Headaches, dizziness, pain in

the center of gravity. the neck, shoulders and arm.
Sometimes called: poke neck,
scholar neck, hunch, reading
neck, Justin Bieber head

kyphosis

Excessive curvature in the

upper back, also called
humped back Impaired respiration as a
result of sunken chest and
pain in the neck, shoulders
and arms

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 Lumbar Lordosis

Excessive curvature (hyper Back pain or injury,

extension) in the lower back protruding abdomen, ow back
(Lumbar region) with a syndrome and painful
forward pelvic tilt, commonly menstruation.
known as a sway back

Abdominal Ptosis

Excessive protrusion of Back pain or injury, lordosis,

abdomen, also called low back syndrome and
protruding abdomen painful menstruation.

Bow Legs or Genu varum Is a various deformity marked

by bowing of the knee? The
knees stay wide apart even A sign of underlying disease
when the ankles are together. such as Blount’s disease or

Over all appearance of an rickets and can lead to arthritis

arches bow. in the knees and hips.

Knocked knees

Also known as knocked knees Knee pain, limp or difficulty

is a condition in which the walking, can also place your
knees in and touch each other knees under extra pressure
when the legs are which may increase risk of
straightened. developing arthritis.

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Pronation of the Feet

Also known as flat feet. Flat Pain, soreness after physical

feet occur when the arches of activity. Plantar fascitis
the feet are relatively straight ((inflammation of the
(foot rolls inwards) connective tissue in front of
the heel bone.

Supination of the Feet

Is the opposite of pronation Poor posture, stress on the

and refers of the outward roll outer knee, tight Achilles
of the foot during normal tendons, painful inflammation
motion of the sole plantar fasciitis.

Scoliosis

Is a medical condition in Back pain that may appear in

which a person’s spine has a adulthood as a ligaments
sideways curve. The curve is weaken, tingling or numbness
usually “S” or “C” shaped. in the legs, permanent
deformities, fatigue(tiredness)

And breathing problems.

Hyper extended knees

A hyper extended knees occurs The knee joint bends the

when the knee is bent wrong way, which often
backward. results in swelling, pain and
tissue damage. In severe cases,
ligaments may be sprained or
ruptured.

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12 Benefits of Good Posture:
1. Reduced lower back pain
Sitting or standing in a slouched position for periods of time stresses your lower back.
More specifically, it puts pressure on the posterior structures of the spine, including the
intervertebral discs, facet points, ligament, and muscles.

2. Fewer headaches
Poor posture can contribute to tension headaches, due to increased muscle tension in the
back of the neck. Often if we correct our posture, we can reduce muscle tension and ease our
headaches.

3. Increased energy levels

When tour bones and joints are in correct alignment, it allows the muscles to be used as
they’re intended, so you’ll have less fatigue and more energy.
4. Less tension in your shoulders and neck
A forward head posture puts strain on the upper back, shoulder, and neck areas. With
proper alignment, the joints and ligaments are less stressed and less subject to chronic overuse.

5. Decreased risk of abnormal wearing of the joint surfaces

Crooked sitting and standing, such as resting on one leg or side of your body, leads to hip
strain. Your joints wear down naturally over time. If your posture is even, lesser problems may
arise. But if you’re uneven, more pain and issues tend to occur.

6. Increase lung capacity

If your slouching, you’re compressing your lungs. If you’re sitting and standing taller,
your lungs have more space to expand. In other words, good posture improves your breathing.

7. Improved circulation and digestion If you’re compressing vital organs, your circulation is
poor, and those organs aren’t going to work properly. Healthy blood flow requires proper
alignment. Avoid positions which cramp circulation, like crossing your legs.

8. Reduced TMJ (temporomandibular joint) pain

When we have a forward head position, our mandibular joint and jaw muscles experience
stress and tension. This can contribute to pain with eating, talking, yawning, as well as clicking
with opening, and headaches.

9. Improved core and scapular strength

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Muscular effort is required to maintain good posture. If you’re holding a good posture, your core
and upper back muscles will remain active and engaged.

10. Better form during your workouts

Our posture doesn’t just affect us when we’re sitting and standing, but when we’re exercising,
too. For example, having an engaged core and neutral spine during a squat will help prevent
injury.

11. Appear taller

People look taller and slimmer when they have good posture. Sometimes it can even
make our abdominals appear more defined.

12. Increased self-confidence

Not only can good posture boost your energy levels and reduce your pain, it can also
increase your self-esteem.

Exercise and Safety

Safe Exercise. When people begin a new exercise program, they often push their bodies too
far and put themselves at risk for injury. The common notion that exercise must be really hard or
painful to be beneficial is simply wrong. Moderation is the key to safe exercise. You need to
exercise safely to remain healthy and injury-free. If it's safe and painless, you're more likely to
stick to it! Safety is about using common sense, understanding basic techniques, and listening to
your body. See your doctor for a check-up before embarking on a physical activity program.

Physical Activity and Injury

Physical activity related injury (PARI) also known as sports and recreational activity related injury,
was defined as any injury resulting from participation in physical education Physical Education class,
sports activities or leisure time physical activity. The most frequent types of sports injuries are
sprains (injuries to ligaments) strains (injuries to muscles),and stress fractures (injuries to bones).
Injury occurs when excessive stress is placed on tendons, joints, bones and muscle. In a growing
child, point tenderness over a bone should be evaluated further by a medical provider even if
there is minimal swelling or limitation in motion. Contact your pediatrician if you have
additional questions or concerns.

Common workout injuries include:

 Muscle pull and strain.
 Sprained ankle.
 Shoulder injury.
 Knee injuries.
 Shin splint.
 Tendinitis.
 Wrist sprain or dislocation
The following are some basic steps to prevent a sports injury:

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 Develop a fitness plan that includes cardiovascular exercise, strength training, and
flexibility. This will help decrease your chance of injury
Alternate exercising different muscle groups and exercise every other day.
Cool down properly after exercise or sports. It should take 2 times as long as your
warm ups.
Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat
stroke.
Stretching exercises can improve the ability of muscles to contract and perform,
reducing the risk for injury. Each stretch should start slowly until you reach a point
of muscle tension. Stretching should not be painful. Aim to hold each stretch for up
to 20 seconds.
Use the right equipment or gear and wear shoes that provide support and that may correct
certain foot problems that can lead to injury.
Learn the right techniques to play your sport.
Rest when tired. Avoid exercise when you are tired or in pain.
Always take your time during strength training and go through the full range of
motion with each repetition.
If you do sustain a sports injury, make sure you participate in adequate rehabilitation
before resuming strenuous activity.

Managing Stress

Stress management is a wide spectrum of techniques and psychotherapies aimed at

controlling a person's level of stress, especially chronic stress, usually for the purpose of and for
the motive of improving everyday functioning. In this context, the term 'stress' refers only to a
stress with significant negative consequences, or distress. Stress produces numerous physical and
mental symptoms which vary according to each individual's situational factors. These can
include physical health decline as well as depression. The process of stress management is
named as one of the keys to a happy and successful life in modern society. Although life
provides numerous demands that can prove difficult to handle, stress management provides a
number of ways to manage anxiety and maintain overall well-being. Many practical stress
management techniques are available, some are used by health professionals and others, for self-
help, which may help an individual reduce their levels of stress, provide positive feelings of
control over one's life and promote general well-being. Other stress reducing techniques involve
adding a daily exercise routine, spending quality time with family and pets, meditation, finding a
hobby, writing your thoughts, feelings, and moods down and also speaking with a trusted one
about what is bothering you. It is very important to keep in mind that not all techniques are going
to work the same for everyone, that is why trying different stress managing techniques is crucial
in order to find what techniques work best for you.

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 UNIT III
PHYSICAL ACTIVITY AND NUTRITION

At the most basic level, nutrition is important for athletes because it provides a source of
energy required to perform the activity. The food we eat impacts on our strength, training,
performance and recovery. Not only is the type of food important for sports nutrition but the
times we eat throughout the day also has an impact on our performance levels and our bodies
ability to recover after exercising. Meals eaten before and after exercise are the most important
in sports nutrition but you should really be careful with everything that you put into your body.
As a general rule of thumb athletes should eat about two hours before exercising and this meal
should be high in carbohydrates, low in fat and low to moderate in protein. Carbohydrates are
the main source of energy that powers your exercise regime and protein is required to aid
muscle growth and repair. After exercising you need to replace the carbohydrates you have lost
and you need to ensure proper muscle recovery by including protein in your post training meal.
The proportions of protein and carbohydrates that you require will vary depending on both the
intensity and type of sport so to get your individual balance right you should contact a qualified
dietitian for professional help with your sports nutrition. Our expert dietitians can help all level
athletes to achieve optimal sports nutrition in order to meet their performance goals.

FITT and Nutrition

The FITT Principle was developed around a nifty acronym that carries the same
meaning as its purpose—to help you get fit. The letters stand for Frequency, Intensity, Time,
and Type; and all are in reference to the exercises within your program. The FITT Principle
puts your workouts into an acceptable range that works against injuries. Knowing the
frequency, intensity, time, and type that fits into your lifestyle and fitness experience level will
keep you from doing too much, overtraining, and getting negative consequences from your
efforts.
Each component of the FITT Principle fits together like a puzzle to give you a larger,
more detailed picture. Keep this in mind as we get into the different dimensions of the principle
and when attempting to make a workout regimen based off the FITT Principle.
An important piece of the FITT Principle, however, is to be realistic about what you can
and cannot do. How long do you want to spend on each exercise? How often can your workout
in a single week? What is your current health status? All of these connect to the Frequency,
Intensity, Time, and Type.

The FITT Formula

FITT (Frequency, Intensity, Time and Type) refers to the four important variables needed in
the application of the different principles of exercise and creation of comprehensive exercise
program.
Frequency (how often)
Pertains to the number days of a person engaging in a physical activity or exercise program
in a week. It should be performed at least 3 up to 5 days per week so as to attain most benefits or depends
on the person’s specific benefit desired. It must be performed in a regular basis to be effective.

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 Intensity (how hard)
Refers to the required exertion of intense physical activity to be performed or worked
against a load greater than normal (overload). To determine appropriate exercise intensity various
methods, including heart rate reserve (HRR), percentage of age-predicted maximal heart rate (%HR
max), oxygen update reserve (VO2R), and perceived exertion can be utilized.
Time/Duration (how long)
This is the length of time the activity session is performed. Atleast 30 minutes of moderate
intensity exercise is recommended per day on at least 5 days a week (150mins per week) or at least
20-25 minutes of vigorous intensity exercise is recommended per day on at least 3 days a week
(75mins per week).
Type (Mode)
Refers to the type of physical activity you perform. Example of aerobic activities
include walking, jogging, running, aerobic dance, swimming and biking. Sports related activities
can also be done such as basketball, volleyball, badminton, and nontraditional games.

NUTRITION
Food provides energy for physical activity. As you get more active and more fit, and/or
as you lose weight, your energy needs (how many calories you need) may change. To get the
energy you require, you need to get the proper amount of:

Protein, which is needed to maintain

and rebuild tissues such as muscles.

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 Carbohydrate, which is the body's
preferred source of energy.

Fat, which also provides energy.

Water, to replace water lost through

activity.

Eating a diet that is varied, balanced, and moderate can provide you with all the nutrients the
body needs without getting too much or too little of any one nutrient.

Fundamental Movements
Fundamental movement skills are movement patterns that involve various body parts
and provide the basis of physical literacy. Fundamental movement skills are the foundational
movements, or precursor patterns, to the more specialized and complex skills used in play,
games and specific sports.
There are three basic natural movements: Locomotor, non-locomotor or axial movement and
manipulative skills.

Locomotor movements
These are movements where the body travels through space from one location to
another. Locomotor movements primarily use the feet for support however, the body can travel
on other parts such as the hands and feet. Even Rhythm. Walk - The walk is a transfer of weight
from one foot to the other.

Locomotor skills include:

1. Crawling - Moving forward on the hands and knees or by dragging

the body close to the ground.

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2. Walking - To advance or travel on foot at a moderate speed or pace; proceed by
steps; The weight of the body is transferred from the hell to the ball of the foot and
then the toes for push off.

3. Marching – Refers to the organized, uniformed, steady and

rhythmic walking forward, usually associated with military troops.
Marching is often performed to march music, and often associated with
military parades.

4. Jumping - Push oneself off a surface and into the air by using the
muscles in one's legs and feet. Jump both feet and land on both
feet.

5. Climbing - Is the activity of using one's hands, feet, or any other

part of the body to ascend a steep topographical object.

6. Running - To move along, faster than walking, by taking quick

steps in which each foot is lifted before the next foot touches the
ground. Fast series of steps.

7. Galloping - A combination of step and cut with a little spring

followed by the transfer of body weight.

8. Sliding - Able to move smoothly along a surface.

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 9. Leaping - To spring through the air from one point or position to another; jump on
both feet and land on one foot.

10. Skipping - move along lightly, stepping from one foot to the other
with a hop or bounce. Jump on one foot and land on the other foot.

11. Hopping - Propelling the body up and down on the same foot. Hop on one foot and
land on the same foot

12. Twirling - spin quickly and lightly around, especially repeatedly.

NON-LOCOMOTOR MOVEMENTS
These are fundamental body movements that do not incorporate traveling? They are
stability skills that include movements of limbs or body parts, and sometimes even the whole
body. They are occasionally referred to as axial movements, as in 'revolving around an axis'.

Non-locomotor skills include:

1. Stretching - Stretching is a form of physical exercise in

which a specific muscle or tendon (or muscle group) is
deliberately flexed or stretched in order to improve the muscle's
felt elasticity and achieve comfortable muscle tone. The result is
a feeling of increased muscle control, flexibility, and range of
motion.

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2. Bending - Incline the body downward from the vertical.

3. Pulling - Exert force on someone or something so as to cause

movement toward oneself.

4. Pushing - Exert force on someone or something typically with

one's hand, in order to move them away from oneself or the
origin of the force.

5. Swaying - Move or cause to move slowly or rhythmically

backward and forward or from side to side.

6. Twisting - Form into a bent, curling, or distorted shape. cause

to rotate around something that remains stationary; turn.

7. Flexion - The action of bending or the condition of being

bent, especially the bending of a limb or joint.

8. Extension - The amount, degree, or range to which something

extends or can extend.

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9. Balancing - An even distribution of weight enabling someone
or something to remain upright and steady.

10. Bounce - Move quickly up, back, or away from a surface after
hitting it; rebound once or repeatedly.

11. Jerk - A quick, sharp, sudden movement.

12. Rotating -Move or cause to move in a circle around

an axis or center.

Manipulative skills
Involve moving or using an object with the hands or feet to achieve a goal or
complete a task. For fine motor skills, that object might be a pencil or button. For gross
motor skills, the object might be sporting equipment or toys such as bats, balls, racquets, or
jump ropes. A manipulative skill is one in which a child handles an object with the hands,
feet, or other body parts.

1. Throwing- Propel (something) with force through

the air by a movement of the arm and hand.

2. Catching- The act of trying to seize something or someone

that is moving or hiding.

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 3. Rolling - Moving by turning over and over on an
axis.

4. Kicking - To hit someone or something with the

foot, or to move the feet and legs suddenly and
violently.

5. Striking - Striking an object with

the hand(s) Includes controlling a ball in an upward
motion.

Factors Affecting physical activity and nutritional choices and behaviors

determined by genetic factors and therefore able

Hereditary to be passed on from parents to their offspring or
descendants.
a person's mental
Health Problems or physical condition.

the setting or conditions in which a particular activity

Environment is carried on.

Vices A vice is a moral failing or a bad habit

a thing that is regarded as

Priorities more important than another.

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 Planning a balanced diet for healthy lifestyle
A healthy eating plan gives your body the nutrients it needs every day while staying
within your daily calorie goal for weight loss. A healthy eating plan also will lower
your risk for heart disease and other health conditions.
A healthy eating plan:

• Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy

products

• Includes lean meats, poultry, fish, beans, eggs, and

nuts

• Limits saturated and trans fats, sodium, and added

sugars

• Controls portion sizes

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 UNIT IV
EXERCISE BASICS

Human evolution led to five basic movements, which encompass nearly all of our everyday
motions." Meaning your workout needs just five exercises, one from each of these categories:
push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the
middle), squat (flexing at the knee), and plank.

Basic Position

Standing Position

Kneeling Position

Squat Position

Sitting Position

Lying Position

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 Exercise stages

Three Phases of Exercise Program

For you to be able to have an effective and safe exercise program, following the three phases of
exercise if highly essential.

1. W a r m –Up. This prepares the body especially the heart and circulatory system for
physical activity or exercise. According to the American College of Sports Medicine
(ACSM)warm-up must include a 5-10 minutes of low to moderate cardiovascular and
muscular endurance activities like walking, jogging or running for the first phase and a
gentle static stretching of the major large muscle group for the second phase. Stretching
exercises in this phase is highly recommended to reduce risk of possible injuries.

2. W o r k – O u t o r C o n d i t i o n i n g P h a s e . Refers to the key component of a

fitness program or your chosen physical activity (e.g. resistance training, aerobic dancing,
swimming, bicycling) This phase should follow the principle of training or the MFIT
Formula with regards to mode, frequency, intensity, and time of physical activity.

3. C o o l – D o w n . This promotes an effective and gradual recovery from physical activity.

Warm-up exercise is a 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.
Stretching is part of some warm up routines, there are 3 types of stretches: ballistic, dynamic,
and static:

Ballistic Stretches involve bouncing or

jerking. It is purported to help extend limbs
during exercise, promoting agility and
flexibility.

Static Stretches involve flexing the muscles.

This may help prevent injury and permit
greater flexibility and agility.
Note that static stretching for too long may
weaken the muscles.

Dynamic Stretching involves moving the

body part in the desired way until reaching the
full range of motion, to improve performance.

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 Proper Activity or Exercise
Physical activity is movement that is carried out by the skeletal
muscles that requires energy. In other words, any movement one does
is actually physical activity. Exercise, however, is planned, structured,
repetitive and intentional movement intended to improve or maintain
physical fitness. Aerobic exercises, such as
running, swimming or dancing, are activities that work your
cardiovascular system — they get your heart rate up and make you
breathe harder. This type of exercise can reduce the risk of
cardiovascular disease, type 2 diabetes and high blood pressure, and
may even lower the risk of cancer. Strenuous activities included
swimming laps, aerobics, calisthenics, running, jogging, basketball,
cycling on hills, and racquetball. Moderate exercises included brisk
walking, golf, volleyball, cycling on level streets, recreational tennis, and softball.

Cool-Down Exercise

Cooling down (also known as limbering down or warming

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 can involve a
slow jog or walk. With lower intensities stretching can be used.
Cooling down allows the heart rate to return to its resting rate.

Anecdotally cooling down may reduce dizziness for professional or serious athletes
and vocal performers after strenuous workouts. Cool downs should involve the following
important steps to ensure an effective cool down.
After exercise, a gradual yet continuous decrease in exercise intensity (such as from a
hard run to an easy jog to a brisk walk) should be the first step in cooling down the body.
Duration can vary for different people, but 3–10 minutes is considered adequate. Stretching,
especially static stretching allows the muscles to be elongated and lengthened. This is the next
step athletes should take to cool down. Rehydration is an essential part of the procedure and
should be done either during stretching and light intensity or after these steps. Refueling the
body with water and sports drinks will keep the body hydrated.

Building the Attitude

If you're an athlete or simply enjoy competitive sports, developing a positive mental

attitude can help give you an edge. Emotions, both happy and sad, are unavoidable and
necessary, but they also can affect cognitive functioning (how well you think), your energy
level, and other aspects of your physical performance. When negativity rules the day—because
you're dealing with an injury, say, or being criticized by your coach—it can be really tough to
drum up the optimism that can help you succeed. So if you'd like to take your sports
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 performance to the next level, consider trying some of these mental strategies for reversing
negativity and getting rid of self-limiting beliefs.

Introduction to Exercise Program Planning

Before you get started, if you are new to exercise or are coming back from a long period
of inactivity, it will help if you:

• Complete the adult pre-exercise screening tool

questionnaire (PARQ)
• If you answer yes to some of the questions in the
screening tool, see your doctor or allied health
professional.
• Assess your current fitness level using the following
information, or make an appointment with an
exercise professional for a fitness assessment.

Assessing your fitness level for an exercise program

Assessing and recording baseline (starting) fitness scores can give you benchmarks (points of
comparison) against which to measure your progress. It’s valuable to assess your progress on
a regular basis, for example each month. Remembering progression with some goals may be
achieved in shorter or longer periods of time.

Before you start your new exercise program, record:

• your pulse rate (heart rate) before and after a walk

• how long you take to walk a certain distance
• how many bench push-ups or squats you can do in 30 seconds?
• your waist circumference (measured midway between the top of your hip bone and
bottom of your ribs. your body mass index (BMI). This is calculated by dividing
your weight in kilograms by your height in meters, squared. If you would like this accurately
assessed, visit your local registered allied health or exercise professional.

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 BODY MASS INDEX FORMULA:
Weight (Kg) W
BMI = [ Height (m)]2 or BMI = H (m2)

Note: 100 cm is equal to 1 meter. To convert cm to meter (m) divide it by 100.

EXAMPLE:
Given: Weight : 77 Kg Convert 165 cm to m : 165
Height : 165 cm 100 = 1.65 m

77 Kg
BMI = 1.65 m2

77 Kg
BMI = 1.65 x 1.65 = 2.7225
77/2. 72= 28.30
BMI = 28. 30 (OVERWEIGHT)

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 UNIT V
CONDITIONING EXERCISE

What is conditioning exercise?

• Conditioning exercise refers to the ability of the person to do an exercise.
• A body conditioning exercise is any exercise that improves a physical attribute and may
include cardio exercise to burn fats or resistance training to toned the muscle.

Cardiovascular Endurance
• Body’s ability to continue exertion while getting energy from the aerobic system used to
supply the body with energy.
• also cardio-vascular, "pertaining to both the heart and the blood vessels," 1870, from
cardio- + vascular. Cardiovascular system is recorded by 1918.

Aerobics Exercise

• is any physical activity that makes you sweat, causes you to breathe harder, and gets your
heart beating faster than at rest.
• refers to how your body uses oxygen to sufficiently meet energy demands during exercise.

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 UNIT VI
PLANNING AN EXERCISE PROGRAM
Goal setting for exercise program
Fitness goals are important on several counts. They hold us accountable, expand our
definition of possible, and encourage us to push through temporary discomfort for longer lasting
change. But figuring out how to set fitness goals you'll actually want to attain can be part art,
part science. Fitness goals are perhaps the best form of maintaining motivation for exercise.
Short term goals give you a sense an immediate target to focus on while long term goals keep
your overall objective in mind, striving for higher achievements. When you reach your goals,
tick them off against your list and make new ones.

Ten guidelines to help you set goals more effectively.

• Set long-term, intermediate, and short-term goals

• Keep records and evaluate progress
• Set goals for both training and racing
• Set goals that are difficult yet realistic
• Devise goals that are specific
• Devise goals that are measurable
• State goals in the Positive
• Keep goals under your control
• Own your goal
• Involve a support system

 Setting SMART Goals

Have you decided that it’s time to make a change but aren’t sure how to get started? Or have you already set
more goals for yourself than you care to admit-but keep failing to reach them? It’s time for a new way of
thinking. No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or
running your first marathon-making change requires planning and SMART goal setting.

1. Specific. Your goal should be clear and easy to understand.

 A common goal, “get healthy,” is too general. There are so many ways to get healthy. How
do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down
and it will be easier to manage.
 Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”

2. Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will
know when you have reached your goal? Making your goal measurable means adding a
number.

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 3. Attainable. Before you can add a number, you have to know how high or low you want
to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not
very motivating. Only you know your limits.
 Let’s take our goal above. What percentage is attainable for you? Research
suggests that a 5-10% weight loss is attainable for most overweight people.
 A measurable, attainable goal could be, “I will lose 7% of my body weight.”

4. Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that
someone else is pressuring you to attain-that isn’t very motivating.
 Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned
about weight loss or this is not a good time in your life to focus on that, choose something
that IS motivating to you.2. Time-bound. Include an end-point. Knowing that you have a
deadline motivates you to get started.

 Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our
example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART
goals so that you have a game plan. Here are a few examples:

1. I will walk 5 days every week for 30 minutes each.

2. I will drink water instead of soda every day this week.
3. I will bring my lunch to work instead of eating out 4 days this week.

Becoming a better version of you starts by being SMART!

Exercise program planning

If you're a new exerciser or you're trying to get back to exercise, knowing where
to start is a challenge. The right workout schedule will depend on a variety of factors like
your age, fitness level, goals, and any physical restrictions
you may have.

There are three main components to a good exercise program

Cardio exercise: This can be any activity that gets your heart
rate up, from walking or jogging to cycling or taking a
fitness class. Regardless of the exercise you plan to do for the
day, it is always smart to warm up with five to 10 minutes of
light cardio.

Weight training: You don't have to lift heavy weights or

even spend a lot of time on weight training at first, but you do
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need to lift. Your muscles will get stronger and the more muscle you have, the more
calories you burn overall, which helps with losing weight.

Flexibility training: You also need to have the flexibility to go through a full range of
motion for each exercise. Stretching increases your flexibility and helps your body
recover after exercise.2 While some people like to set aside a day to focus on flexibility,
you don't need a separate workout for this. Stretching should be included in every
workout.

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 Functional Movement and Movement Enhancement

Functional movements are movements based on real-world situational biomechanics. They

usually involve multi-planar, multi-joint movements which place demand on the body's core
musculature and innervation.

Movement enhancement creates functional and comprehensive training programs for any
athletes in any sports. Our therapist ensure success by training the body the way it was intended
to move and creating strategies that improve movement patterns, not just individual muscle.
Practitioners from multiple disciplines with the goal of providing therapeutic individualized
functional care and coaches who all understand the principle to efficient movement mechanics.

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 Additional Learning:

For additional leraning you can visiti these links.

https://www.youtube.com/watch?v=8sAWJdQtGbE
https://www.youtube.com/watch?v=wQCB8mjSTEg
https://www.youtube.com/watch?v=jDF4XiUtXGM

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