PATHFIT 1 - 1st Semester Reviewer, Study notes of Physical Education and Motor Learning

Download PATHFIT 1 - 1st Semester Reviewer and more Study notes Physical Education and Motor Learning in PDF only on Docsity! PRE-LESSON SEDENTARY LIVING - A type of lifestyle involving little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like socializing, watching television, playing video games, reading or using a mobile phone/computer for much of the day. “Body is capable of deteriorating.” WELLNESS - The act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving. 8 DIMENSIONS OF WELLNESS 1. Emotional – Coping effectively with life and creating satisfying relationships. 2. Financial – Feeling satisfied with current and future financial situations. 3. Social – Developing a sense of connection, belonging, and support with others. 4. Spiritual – Discovering a sense of purpose and meaning in life. 5. Occupational – Finding personal satisfaction and enrichment in one’s work. 6. Physical – Acknowledging the importance of physical activity, nutrition, and sleep. 7. Intellectual – Recognizing creative abilities and finding ways to expand knowledge and skills. 8. Environmental – Maintaining good health by occupying pleasant, stimulating environments that support well-being. FITNESS - Fitness is the ability to meet the demands of the environment. - FITNESS is a blend of a number of different physical qualities. - Physical Fitness is only one area of TOTAL fitness. - Other areas include mental, social, and emotional fitness. - Physical fitness is made up of 11 different parts or components: 5 are Health-related and 6 are Skill-related. HEALTH-RELATED FITNESS COMPONENTS SKILL-RELATED FITNESS COMPONENTS Cardiovascular Endurance Speed Muscular Endurance Power Muscular Strength Agility Flexibility Balance Body Composition Coordination Reaction Time TOPIC 1: COURSE INTRODUCTION MOVEMENT COMPETENCY TRAINING - This course reintroduces the fundamental movement patterns that consist of non-locomotor and locomotor skills, which are integrated with core training to meet the demands of functional fitness and physical activity performance. Emphasis will be on exercise regression and progression for the enhancement of fitness and the adaptation of movement competencies to independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise, and healthy eating principles, periodic evaluations will be conducted of one’s level of fitness and physical activity, as well as eating patterns to monitor one’s progress and achievement of personal fitness and dietary goals. COURSE OUTCOMES ● Reintroduction of the fundamental movement patterns (non-locomotor and locomotor skills) integrated with core training. ● Emphasis on exercise regression and progression. ● Integration of fitness and wellness concepts. ● Exercise and healthy eating principles. ● Periodic evaluation. 5 STEPS TO FITNESS STEP 1: BEHAVIORAL MODIFICATION STEP 2: BODY TYPES, AND SUGGESTED DIET STEP 3: PROPER EXERCISE AND DIET STEP 4: FITNESS ASSESSMENT STEP 5: FITNESS AND WELLNESS ENGAGEMENT TOPIC 2: BODY TYPE, AND SUGGESTED DIET BODY TYPE, AND SUGGESTED DIET - Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. BODY TYPES ECTOMORPH → Lean muscle mass → Fast metabolism → Usually tall and thin MESOMORPH → Athletic → Naturally strong → Easily gains muscle → Broad shoulders → Gains fat faster than ectomorph ENDOMORPH → Gains fat easily → Difficulty in losing fat TOPIC 3: EXERCISE AND NUTRITION FACTS EXERCISE AND NUTRITION FACTS - The key to FITNESS is developing a healthy diet and exercise habits. You may not like those words — diet and exercise. But don't get hung up on them. Diet just means eating healthy. Exercise means being more physically active. WHAT IS TDEE? TDEE stands for “Total Daily Energy Expenditure.” In brief, TDEE is the number of calories you burn each day. NOTE: The number of calories you burn each day varies. Since your TDEE depends on how much you move, how much you eat, and how many calories you burn at rest. TOPIC 4: NON-LOCOMOTOR AND LOCOMOTOR MOVEMENTS TERMS TO REMEMBER ● Progression ● Regression ● Ipsilateral ● Contralateral NON-LOCOMOTOR SKILLS Breathing and Bracing Breathing - Mostly focusing on a long and relaxing exhale and proper inhale to use breathing to set the position of our ribcage and pelvis. This is a lower threshold activity. Bracing - A forceful holding of breath that uses a higher threshold strategy to stabilize the thorax and pelvis. Dead bug series Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they're just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side. Rolling One way for non ambulatory children to move from one place to another. It is done in a reclining position on the floor. Usually, the head turns first; arms, trunk, and legs follow in that order. Bird dog series Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor. Lumbo-pelvis Exercises Scapulo-Thor acic Exercise Bodybuilding lore has people bench press or perform a push-up by holding the shoulder blades in retraction to eliminate the