LESSON 2

(PATHFIT 1: MOVEMENT COMPETENCY TRAINING)

A. Physical Fitness
 is the capacity to do any activities or work any fatigued and tired.
Physical Activity
 define as any bodily movement produced by skeletal that requires
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.
Physical fitness is a set of attributes that are either health- or skill-related.
Being physically fit has been defined as "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 degree to which
people have these attributes can be measured with specific tests.
Physical fitness measures are closely allied with disease prevention and
health promotion, thus it is common and appropriate to measure components of
physical fitness before preventive and rehabilitative programs. [3]Physical fitness
can be modified through regular physical activity and exercise. Physical fitness
components have been shown to have a significant positive relationship with
enhanced outcomes in physical activity, including sports participation.
Components of Physical Fitness
Physical fitness
 can be broadly divided into Metabolic fitness, Health- related and Skill-
related.
Metabolic Fitness
- It depicts the physiological systems' state of health when they are at
rest.
1. Blood pressure
- It involves indirect measuring the effectiveness of the heartbeat,
adequacy of blood volume and presence of any obstruction to vascular flow
through the use of sphygmomanometer and a stethoscope. Normal BP is 120/80
2. Pulse rate
- It is the number of throbbing sensations felt over a peripheral
artery when the heart beats. Normal ranges from 60 to 100 pulses per min.
3. Blood insulin
- Insulin test measures blood samples for the amount circulating
insulin, responsible for blood glucose usage by surrounding tissue. Normal values
are 5 to 20µm/mL while fasting. Lower than normal suggest Type 1 diabetes and
above normal level suggests Type 2 diabetes.

Health Related Components

 Health-Related Fitness
 Good health have a strong relationship with health related
components of physical fitness because it determines the ability
of an individual to perform daily activities with vigor and
demonstrate the capacities associated with low risk of
premature development of the hypokinetic diseases.[3]It is also
known as physiological fitness.
The main aims of health-related fitness testing are :
 Educating clients about their present health-related fitness
status in relationship to standard age and sex- matched
normative values
 Providing data that are helpful for making clinical decision while
prescribing exercises to address all fitness components
 Collecting baseline and follow up data that allow evaluation of
progress by exercise program participants
 Motivating participants by establishing SMART goals
 Stratifying cardiovascular risk[3]
The components of health-related fitness includes: body composition, muscular
endurance, muscular strength, cardiovascular endurance and flexibility.
1. CADIOVASCULAR ENDURANCE
- it is a total capacity of heart and lungs to cope with lengthy
aerobic activity vigorously without being fatigued.
- Cardiorespiratory fitness is related to the ability to perform large
muscle, dynamic, moderate to high intensity exercise for
prolonged periods. The performance depends upon the
functional state of the respiratory, cardiovascular, and skeletal
muscle systems. The criterion measure of cardiorespiratory
fitness is determined by maximal oxygen uptake (VO2max). The
best measure of cardio-respiratory fitness is VO2 max, volume
(V) of oxygen used when a person reaches his or her maximum
(max) ability to supply oxygen (O2) to muscle tissue during
exercise.

2. MUSCULAR STRENGHT
- defined as the capacity of muscle or muscle group to generate
maximum amount of pull or push in a single repetition.
- It is the muscle's ability to exert force at high intensities over
short periods of time. Static or isometric strength can be
assessed by using various devices such as dynamometer and
 tensiometers. 1 repetition maximum (1- RM), the greatest
resistance that can be moved through the full range of motion in
a controlled manner with good posture, is the standard for
dynamic strength assessment.

3. MUSCULAR ENDURANCE
- it is the ability of muscle to exert repeated force against
resistance or to sustain muscular contractions.
- It is the ability of muscle group to execute repeated contractions
over a period of time sufficient to cause muscle fatigue, or to
maintain a specific percentage of the maximal voluntary
contraction for a prolonged period of time. Absolute muscular
endurance is the total number of repetitions at a given amount
of resistance is measured.

4. FLEXIBILITY
- a movement of a joint through a full range of motion. It is the
capacity of a joint to stretch its maximum.
- is joint specific, thus, no single flexibility test can be used to
evaluate total body flexibility.

5. BODY COMPOSITION
- it is used to describe the percentages of fat, bone, water and
muscle in human body.
- can be expressed as the relative percentage of body mass that
is fat and fat-free tissue using a two-compartment model. It can
be measured with both laboratory and field techniques that vary
in terms of complexity, cost, and accuracy. Anthropometric
methods are: Body mass index, Circumferences and Skinfold
measurements. Hydrodensitometry weighing, plethysmography
are some methods used in lab.
 Skin fold thickness
 BMI
 Waist-to-hip ratio
- Skin fold thickness- measurements involve measuring skin and
subcutaneous adipose tissues at several different standard
anatomical sites around the body and converting these
measurements to percentage body fat. The anatomical sites
include:
 For Males:
 Chest fold
 Abdominal fold
 Thigh fold
- Body density = 1.10938 & 0.0008267 (sum of three skinfolds) +
0.0000016 (sum of three skinfolds)2 & 0.0002574 (age) [SEE
0.008 or ~3.4% fat]
 For Female:
  Triceps fold
 Suprailiac fold
 Thigh fold
- Body density = 1.099421 & 0.0009929 (sum of three skinfolds)
+ 0.0000023 (sum of three skinfolds)2 & 0.0001392 (age) [SEE
0.009 or ~3.9% fat]
 BMI- Key index for relating a person’s body weight to height.
 BMI= M/(H*H), where M= body mass in kilograms and H=
height in meters
 (A higher BMI score usually indicates higher levels of body
fat)
 Waist-to-hip ratio- Measured using a tape measure around the waist
and the largest hip circumference. The ratio is a simple calculation
of the waist girth divided by the hip girth.

Skills Related Components

- It is also known as performance-related fitness components. It is
associated with athletic competition but should be considered in the overall
fitness of all individuals. These components are pertaining with the athletic
ability of an individual. There are 6 components of physical fitness: balance, co-
ordination, agility, speed, power, and reaction time.
1. Agility
- The ability to rapidly and accurately change the direction of the body
- is defined as “a rapid whole-body movement with change of velocity or
direction in response to a stimulus”. It performs a series of explosive power
movements in a rapid succession in opposing directions.
2. Balance
-The ability to maintain equilibrium while stationary or moving.
Gymnastics, yoga, and surfing are activities that benefit from good balance.
the ability of an individual to maintain their line of gravity within their base
of support. It can be classified into static and dynamic. Balance is control by
three different system:
somatosensory
visual and
vestibular system.
It can be assessed by various outcome tools such as berg balance scale,
BESTest, etc.
1. One leg stance test- Individual is asked to stand on 1 leg for 10s with
eyes open or closed
2. Sharpened Romberg’s test- Individual stands with both feet in tandem
(feet touching heel to toe) with eyes closed to mask the problem with balance.
 3. Time up and Go test- This balance test measures the time needed to
rise to standing from a chair, walk 3m, turn, walk back to chair and sit down.
3. Coordination
- The ability to use different parts of the body together smoothly and
efficiently.
- the ability to use the senses, such as sight and hearing, together with
body parts in performing motor tasks smoothly and accurately. Alternate hand
wall toss test is one the test via which co-ordination can be assessed.
4. Power
-The ability to exert maximum force in a short period of time.
- It is the rate at which one is able to exert maximal force. Vertical jump
test and hop test are some examples of power testing for lower extremity.
Medicine ball throw test can be used to assess upper extremity power.

5. Reaction Time
- The ability to respond or react quickly to stimuli.
- related to the time elapsed between stimulation and the beginning of the
reaction to it. Reaction time is affected by several variables including attentive,
cognitive and motor functions.
6. Speed
- It relates to the ability to perform a movement within a short period of
time. . Speed combined with strength will provide power and force

EXERCISE PRESCRIPTION
- is an exercise plan which includes specific exercises as well as the
frequency, duration, and intensity of that exercise. Exercise prescription is
important for improving physical fitness and reducing risk factors for chronic
disease. Having a prescription for exercise any help an individual to stay
motivated in achieving these goals.
Examples of Exercise Prescription
1. General Fitness
Frequency: 3-5 days/week
Intensity: Moderate (50-70% of max heart rate)
Duration: 150 minutes of aerobic activity (e.g., brisk walking, cycling)
Type: Combination of aerobic exercise and strength training (2 days/week).

2. Rehabilitation

Frequency: 3-4 days/week

Intensity: Low to moderate (depending on the condition)
Duration: 20-30 minutes
Type: Focused exercises (e.g., physical therapy exercises, flexibility work) with
emphasis on range of motion and strength building.

Exercise prescription follows the FITT Principles;

FITT stands for Frequency, Intensity, time and type.
Frequency
– is the number of exercise sessions per week.
Intensity
– the amount of effort you exerts, measured in percentage.
Time
– the length of each exercise session and is calculated in minutes.
Type
– refers to what exercise you are performing.
THE MFIT PRINCIPLE
MFIT
- stands for MODE or type of exercise, Frequency and Time or in some
reference its also called FITT.

MODE – refers to the type of exercise you choose according to your goal.
1. Aerobics Exercise – exercise that involves breathing with oxygen is
referred to as aerobic exercise and it causes an increase in heart rate and
breathing.

Your heart, lungs and circulatory system stay healthy with aerobic activity.
Benefits of Anaerobic exercise: boost your mood, live longer and etc.

2. Anaerobic Exercises – anaerobic means “without oxygen”, anaerobic

exercise uses a distinct kind of energy that is available right away. High
intensity interval training (HIIT), weight lifting, circuit training, yoga, and
other activity of anaerobic.

Benefits of Anaerobic Activity/Exercises:

Strengthen bones, burn fats, boost muscle development.
 3. Stretching – is a physical exercise that requires putting a body part in a
certain position that will serve in the lengthening and elongation of the
muscle and thus enhance its flexibility and elasticity.

FREQUENCY – this refers to how you often do exercise. The point is to

make/meet your goal without training your body.

 Aerobic Exercise – a minimum of 2 hours and 30 minutes a week

moderate-intensity aerobic activity is recommended by the CDC or
1 hour and 15 minutes of vigorous intensity.
 Anaerobic Exercise – the CDC recommends an average of 150
minutes of moderate activity each week, along with 2 or more days
of strength training. CDC means Center for Disease Control and
Prevention.
TIME – means how many minutes you do the workout.

Training Principles
1. Overload
- suggest that to improve physical fitness, the body must pushed beyond
its normal limits.
2. Progression
- involves gradually increasing the level of exercise intensity overtime.
3. Specificity
- means that training should be relevant and appropriate to the sport or
fitness goal for which the individual is training.
4. Variety
-incorporating a range of exercise and activities in a fitness program helps
prevent boredom and reduces the risk of overuse injuries.
5. Warm-up
– it is like a gentle wake-up call for your body before a workout and it’s a
great way to start your workout in a positive mood.
6. Cool Down
– is a gentle transition back to a resting state after your workout. It helps
your body recover, reduces muscle soreness, and prevents injury.
Activity-Specific Skills
 - are the abilities needed to perform particular tasks effectively, whether
in sports, work, or daily life. These skills enhance an individual's success and
efficiency in those activities.
Components of Activity-Specific Skills

1. Technical Skills: Specific techniques or methods used in the activity.

2. Physical Skills: Strength, agility, and coordination are required.
3. Tactical Skills: Strategies and decision-making abilities.
4. Mental Skills: Focus, concentration, and motivation.
5. Knowledge: Understanding the rules, principles, and nuances of the activity.

- These components work together to enhance performance in a specific context.

- Activity-specific skills are crucial for improving performance, ensuring safety, building
confidence, and achieving mastery in specific tasks or activities.