Path-fit 2 Course Outline.docx

Gov. Alfonso D. Tan College Institute of Teacher Education Course Outline PATH-FIT 2 COURSE DESCRIPTION The course builds on the Movement Competency Training course which focused on the fundamental movement patterns and core training. Based on the primary movements (squat, hinge, lunge, vertical push and pull, horizontal push and pull), fitness training starts with body weight training to improve balance, coordination, endurance and flexibility, then progresses to training for core strength and power, with or without resistance training equipment. Emphasis is on exercise progression and regression for the enhancement of skill-related fitness components in preparation for and/or in conjunction with vigorous physical activities, such as sports participation. Course Intended Learning Outcomes (CILO) At the end of the semester, students will be able to;

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Discuss Physical Fitness and its Aspects which includes, the components, exercise, training and its effects.  Perform the different body weight training exercises properly.  Discuss the importance of the body weight training in developing a physically fit person.  Execute the different Core Strength and Power Training Exercises with continuation and accordance to their health needs. Perform the Chest and core Exercises in progression and regression. MIDTERM I Aspect of Total Fitness  Physical Fitness and its Aspects  Components of Physical Fitness  Exercise and Its Values  Effects of Training II Body Weight Training  Balance: 1. Sumo Squat with Outer Thigh Pulse 2. Standing Crunch With Under-the-leg Clap 3. Curtsy Lunge With Oblique Crunch 4. Plank with Flying Plane Arms 5. Rolling Forearm Side Plank 6. Arm Sequence With Lifted Heels 7. T-Stand WIth Hinge and Side Bend  Coordination and Agility: 1. Six Step 2. Bear-crab turn and roll 3. Foot Step 4. Single Leg Windmill  Endurance: 1. Isometric Training  -Wall Sit  -Plank Hold  -Overhead Hold  -Glute Bridge  -Body Hold

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1. Isotonic Training Military Press Two-Arm Curl Half Squat Supine Bench Press Rowing Exercise Side Arm Raises Wrestler’s Bridge Heel Raise Press Bar Leg Thrust Press Bar Quadriceps Strengthener Abdominal Curl 2. Isokinetic Training

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Flexibility: 1. Ballistic Stretching 2. Static Stretching 3. PNF (Proprioceptive Neuromuscular Facilitation) 4. Range-On-Motion (ROM) Stretching

FINALS I Core Strength and Power Training Exercises:  Abdominal Crunch  Bridge  Single-Leg Abdominal Press  Double-leg Abdominal Press  Segmental Rotation  Quadruped  Modified Plank  Side Plank  Superman

Exercise Progression: Chest: Progression 1: Incline Push Up Progression 2: Push Up on Knees Progression 3: Standard Push Up Progression 4: Wide Push Ups Progression 5: Decline Push Up Progression 6: Uneven Push Up Progression 7: One Arm Push Up (Regression Starts with Progression 7 Up to Progression 1) Core: Progression 1: Crunches Progression 2: Sit Ups Progression 3: Leg Lifts Progression 4: Flutter Kicks Progression 5: V Ups Progression 6: Hanging Leg Raise (Regression Starts with Progression 6 Up to Progression 1 Prepared by:

Noted:

NORIEL B. ERAP, LPT, MEd Institute Dean

LUCKY LYNNE E. ESTROSAS, LPT

Instructor

CONFORME: Student’s Signature above Printed Name