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I. TITLE PAGE ………………………………………………………………………………………. II. ACKNOWLEDGEMENT……………………………………………………………….… III. COURSE OUTLINE……………………………………………………… IV. CONTENT OF PATH-FIT 2: A. Aspect of Total Fitness………………………………………….... Physical Fitness and its Aspects…………………………………………………. Components of Physical Fitness………………………………………………… Exercise and Its Values………………………………………………………….. Effects of Training…………………………………………………………………. B. Body Weight Training i. Balance…………………………………………………………………………………. ii. Coordination and Agility………………………………………………………………… iii. Endurance: Isometric Training………………………………………………………………………… Isotonic Training………………………………………………………………………… Isokinetic Training………………………………………………………………………. iv. Flexibility: Ballistic Stretching………………………………………………………………………. Static Stretching………………………………………………………………………… PNF (Proprioceptive Neuromuscular Facilitation)……………………………………… Range-On-Motion (ROM) Stretching………………………………………………….. v. Progression/Regression Chest…………………………………………………………………………………… Core………………………………………………………………………………………. V. DOCUMENTARY……………………………………………………………………………….. VI. FITNESS PLAN………………………………………………………………………………….. VII. REFLECTION……………………………………………………………………………………

Aspect of Total Fitness

A person with total fitness is described as a person that has the ability to cope with many problems and stresses wich they have been dealt from modern day life. A person with total fitness will be able to make fast and more effective decisive decisions, also will tend to see more good than bad from problems that occur. Having a high level of cardiovascular and muscular fitness, will give you the ability to mantain a postive and meaningful social relationships. An active lifestyle includes more good habits, normally the more fitness you do, the better you treat yourself. Total fitness is a multi-dimensional concept that includes aspects such as emotional, social, spiritual, mental, nutritional and physical fitness

Physical Fitness and its Aspects Physical fitness is an important part of life. It is an indicator which shows whether you have the ability to perform and enjoy day to day physical activities with ease. People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place. 5 ASPECTS OF PHYSICAL FITNESS 1. KEEP YOUR HEART HALE AND HEART (Cardiorespiratory Endurance) Nobody will dispute the fact that the key to leading a healthy and active life lies in having a robust heart. Simply put, a heart that efficiently filters impure blood and delivers oxygenated blood with all other vital nutrients to all parts of the body is considered healthy. So what does it take to keep your heart healthy? A health and fitness plan that incorporates cardiovascular activity on a regular basis. 2. ENHANCE YOUR MUSCULAR STRENGTH (Muscular endurance) More often than not, you get carried away by the six pack abs that many sporting and celluloid personalities seem to flaunt in style. To develop such muscular and brawny physique, you need to completely overhaul your lifestyle, not to speak of your health and fitness regimen. To keep your muscles in peak working condition, just stick to simple exercises that make you sweat, like running on the treadmill or climbing the steps in the gallery of your local stadium. 3. TEST THE THRESHOLD LIMIT OF YOUR MUSCLE The optimal way to test the strength and robustness of your muscle mass is by subjecting your body to continuous and stressful activity for a fixed time span or interval. That does not mean you have to run up the Rocky Mountains or cover 25 kms in 3 hours like a marathon runner. If you jog lightly for 6kms in a routine manner goes a long way towards increasing your muscles’ tolerance or endurance levels. 4. KEEP YOUR JOINTS FLEXIBLE (Flexibility) You must have seen the leopard in its natural habitat or in those wildlife programs on TV. Leopards are the epitome of gracefulness and agility. Before you embark on walking or cycling program for the day, warm up your body with simple yogic exercises or light push-ups and downs. This helps improve flexibility. 5. KEEP TRACK OF YOUR BM (Body Composition) Your BMI (body mass index) gives it all away. You can keep a track of your development (weight loss) by maintaining your own BMI planner. Drink enough water (at least 7 glasses), stick to a balanced diet comprising fruits and vegetables. Rigorously adhere to your health and fitness schedule and have a sound sleep for eight hours.

Components of 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. Cardiorespiratory Endurance This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport oxygen to your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory endurance focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are improving this component when you are jogging, cycling, swimming, hiking, and walking. Muscular Fitness While there are five components of fitness, muscular strength and muscular endurance can fall under the same umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in different ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred to as a one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few repetitions. Common exercises that focus on muscular strength include loaded squats, leg press, and bench press. Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force. Essentially, it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions. Training for muscular endurance requires you to perform many repetitions at a lower weight than you would use for muscular strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and pull-ups – all performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance, they are still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and moving furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles of your core must stay “on” to support your posture when seated and standing. Flexibility Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to prevent muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are static stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a few seconds and repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform; in general, your heart rate will be at or slightly above your resting value. Body Composition The last component of physical fitness, body composition, refers to the ratio of fat mass to fatfree mass (such as muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower amount of fat mass (or lower percent body fat) and higher amount of lean muscle mass.

Exercise and Its Values When we talk about exercise, we nearly always refer to physical exercise. Exercise is the physical exertion of the body - making the body do a physical activity which results in a level of physical fitness and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health. In this article, we will talk about the different sorts of exercise that are available, how they benefit the body, and how to design a fitness regime. Types of exercise There are three broad intensities of exercise:   

Light exercise - for example, going for a walk. Moderate exercise - makes the individual slightly out of breath. Examples include walking briskly, cycling moderately, or walking up a hill. Vigorous exercise - pushes the body much nearer to its limit. This could include running, cycling fast, and heavy weight training.

The Top 10 Benefits of Regular Exercise 1. It Can Make You Feel Happier Exercising regularly can improve your mood and reduce feelings of anxiety and depression. 2. It Can Help With Weight Loss Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss. 3. It Is Good for Your Muscles and Bones Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis. 4. It Can Increase Your Energy Levels Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses. 5. It Can Reduce Your Risk of Chronic Disease Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease. 6. It Can Help Skin Health Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging. 7. It Can Help Your Brain Health and Memory Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function. 8. It Can Help With Relaxation and Sleep Quality Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day. 9. It Can Reduce Pain Exercise has favorable effects on the pain that's associated with various conditions. It can also increase pain tolerance. 10. It Can Promote a Better Sex Life Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.

Effects of Training

Body Weight Training

https://activehealthcentre.com/resources/five-aspects-physical-fitness/

https://fitnesshealth.co/blogs/fitness/15174765-aspects-of-total-fitness

https://myzone.org/blog/users/components-of-fitness-fitness-tracker-for-gym/ Exercise and Its Values https://www.medicalnewstoday.com/articles/153390.php https://www.healthline.com/nutrition/10-benefits-of-exercise#section11