PATHFIT 2
UNIT 1: PHYSICAL FITNESS 4. POWER - ability to exert force quickly
5. SPEED – ability to perform movements rapidly
EXERCISE-BASED PHYSICAL FITNESS
6. REACTION TIME – time it takes to respond to a stimulus
physical activities or movements specifically designed to improve/maintain physical
fitness BENEFITS OF PHYSICAL FITNESS
intentional, structured, performed with a goal of enhancing various components of Improve cardiovascular health
fitness Weight management
are diverse and can be adapted to individual preferences Enhance mental health
play a crucial role in promoting overall health Increases strength and endurance
Better flexibility and joint health
PHYSICAL FITNESS
Improve sleep
overall well-being of an individual’s body and the ability to perform daily activities
w/o fatigue TIPS IN ACHIEVING AND MAINTAINING PHYSICAL FITNESS
combination of health-related and skill-related components Regular exercise
dynamic and individualized concept that evolves over time Balanced nutrition
Adequate rest and recovery
HEALTH-RELATED FITNESS
Hydration
components of physical fitness that are directly related to an individual’s overall
health and well-being Consistency
ability of an individual to perform daily activities Consultation with professionals
PRINCIPLES OF TRAINING FOR FITNESS
1. CARDIOVASCUALR ENDURANCE – ability of the heart, lungs, and circulatory 1. Specificity
system to sustain prolonged physical activity (running, cycling, HIIT) 2. Progressive overload – gradually increase intensity
2. MUSCULAR STRENGTH – maximum force a muscle can generate (weightlifting, 3. Consistency – regular, consistent exercise
resistance band) 4. Individualization – consider individual differences
3. MUSCULAR ENDURANCE – ability of muscles to perform repeated contractions 5. Recovery – allow time to recover in between workouts
or resist fatigue. Helps maintain posture 6. Intensity – adjust intensity to match fitness goals
4. FLEXIBILITY – range of motion around a joint. Enhances mobility 7. Duration and frequency – determine appropriate D&F based on fitness goals and
5. BODY COMPOSITION – proportion of fat and non-fat mass in the body. Gives lifestyle
information of how we should maintain healthy body composition 8. Warm-up and cool down
SKILL-RELATED PHYSICAL COMPONENTS – components of physical fitness that 9. Variety – incorporate a variety of exercise
contributes to an individual’s ability to perform in sports and other activities that require BIOENERGETICS
specific skills Study of how our bodies produce and utilize energy during physical activity
1. AGILITY – ability of the body in changing direction quickly and efficiently ENERGY SYSTEMS
2. BALANCE – ability of our body to maintain equilibrium while stationary or moving 1. PHOSPHAGEN SYSTEM – provides immediate energy for short bursts of intense
3. COORDINATION – ability to use different body parts smoothly and efficiently activity
PATHFIT 2
2. GLYCOLYTIC SYSTEM – kicks in for activities lasting a few minutes, breaking FACTORS CONTRIBUTING TO RELAPSE
down stored carbs (glycogen) to produce energy 1. Triggers and cravings
3. OXIDATIVE SYSTEM (aerobic metabolism) – utilizes oxygen to break down carbs, 2. Lack of coping skills
fats, proteins for sustained energy 3. Overconfidence
4. Social and environmental factors
ADENOSINE TRIPHOSPHATE
Energy currency of our cells ADDRESSING RELAPSE
During exercise, it continually produced and consumed to power muscle 1. Recognition and acceptance
contractions 2. Developing coping strategies
3. Support and accountability
UNIT 2: BEHAVIOR MODIFICATION 4. Reassessment and adjustment
TRANSTHEORETICAL MODEL (stages of change model) GOAL SETTING – crucial for achieving fitness as it provides direction, motivation
Developed by James Prochaska & Carlo DiClemente (70s-80s) a. SPECIFIC – clearly define what you want to achieve
Applied effectively in the context of exercise and physical fitness b. MEASURABLE – establish criteria to measure progress
Framework used to understand and facilitate behavior change c. ACHIEVABLE – goal is realistic and attainable
Provides framework for guiding interventions and promoting successful outcomes d. RELEVANT – goal aligns with values and long-term objectives
in exercise and physical fitness e. TIME-BOUND – set a deadline or time frame
STAGES OF CHANGE BEHAVIOR MODIFICATION – systematic approach to altering behavior through various
1. PRECONTEMPLATION STAGE – individuals are not yet considering changing techniques and principles
their behavior
2. CONTEMPLATION STAGE – individuals are considering change but have not yet UNIT 3: FITNESS ASSESSMENTS
taken action FITNESS ASSESSMENTS – tools used to measure various components of physical fitness
3. PREPARATION STAGE – individuals are preparing to take action and may have
already taken some small steps BODY COMPOSITION – proportion of fat, muscle, bone, and other tissues in the body.
4. ACTION STAGE – individuals are actively modifying their behavior ESSENTIAL FAT – minimum amount of fat necessary for the body to function optimally and
5. MAINTENANCE STAGE – individuals have sustained changed behavior for an maintain health.
extended period and work to prevent relapse
6. RELAPSE – return to a previous behavior after a period of successful behavior STORAGE FAT (Adipose Tissue) – excess fat stored throughout the body for energy
change reserves and insulation.
STAGES OF RELAPSE
BODY SHAPES AND THEIR HEALTH RISKS
a) EMOTIONAL RELAPSE – individuals may experience negative
emotions SOMATOTYPE (William Herbert Sheldon) – categorizes individuals based on their
b) MENTAL RELAPSE – actively consider returning to their old underlying physiological characteristics
behavior
c) PHYSICAL RELAPSE – individuals engage in the old behavior 1. ENDOMORPH – higher percentage of body fat, and a softer appearance. Wider
waist.
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2. MESOMORPH – muscular and athletic build, well-defined muscles and a broader
shoulder-to-hip ratio.
3. ECTOMORPH – lean and slender build, long limbs and lower percentage of body
fat. Difficulty gaining weight. Narrower shoulder-to-hip ratio.
BODY SHAPE – general outline of a person’s body.
1. APPLE SHAPE (Android Obesity) – carry excess weight around the abdomen,
chest, and upper body (midsection). Larger waist circumference compared to hips
and shoulder
2. PEAR SHAPE (Gynoid Obesity) – carry excess weight in the hips, buttocks and
thighs. Narrower waist and wider hips
3. STRAIGHT OR RECTANGULAR SHAPE (Banana) – straight and uniform
silhouette. Minimal variation in width between the shoulders, waist and hips.
Waistline is less defined. Equal proportions throughout the body.
4. HOURGALSS SHAPE – balanced distribution of weight between the upper and
lower body. Well-defined waistline and proportional bust and hips.
5. INVERTED TRIANGLE SHAPE – broader shoulders and narrower hips and waist
FITNESS ASSESSMENTS
1. BODY MASS INDEX (BMI) – commonly used measure in fitness assessments to
evaluate an individual’s body composition
a. Below 18.5 – underweight
b. 18.5 – 24.9 – healthy weight
c. 25 – 29.9 – overweight
d. 30 and above – obesity
2. WAIST-TO-HIP RATIO (WHR) – another anthropometric measurement. Divide the
circumference of the waist by the hips
