Hand-outs/Course Outline Course Description _: This course builds on the foundation of motor skills achieved through core training. It will provide experiences in a variety of exercise programs for the purpose of maintaining and enhancing cardiorespiratory and musculoskeletal fitness (i.e., core stability, muscle strength, endurance and power). It includes speed and agllity training with a focus on body coordination and balance. In conjunction with fitness and wellness concepts, exercise and healthy eating principles, learners will be able to enhance their fitness through goal setting and application of the exercise principles (je., frequency, intensity, time, type, progression, and volume); adapt their movement competencies to independent physical activity pursuits and periodically evaluate their physical activity and eating patterns to monitor their progress and achievement of personal fitness and dietary goals. Course Outcomes: CO1, Demonstrated and executed the high level of movement's patterns, ‘motor skills and different fitness program which enhancing and ‘maintaining a core training-based fitness or activity; .. Emphasized on moderate to vigorous physical activity exercises, core focus or series, stability boosting, strength to endurance training, power and speed; CO3. Integration of fitness and wellness concepts; Practiced exercise and healthy eating principles; and COS. Accomplished a periodic evaluation. ORIENTATION AND COURSE BACKGROUND A. Desired Learning Outcomes: ‘At the end of the unit, the students must have: 1, showed a sense of responsibility upon learning the general objectives of the course; 2. observed and practiced at all times the department polices and the school rules and regulations; 3, valued and appreciated the big contributions of the alumni composers of the school songs learned; and, Pett recognized the importance of knowing the nature and scope of the course Pathfit 2- Exercise-based Fitness Activity.Course Requirements and Other Concerns: 1. Attendance - attendance should start at the first day of the semester. Each student is allowed a total of 7 excused and unexcused absences. The 8” absence mark results to an automatic “DROPPED” from the class roll. Three (3) "TARDY" marks are equal to one (1) absence: mark. 2. P.E. Uniform — each student is required a complete set which should be worn at all times every time he/she has a class in Pathfith 2. 3. Syllabus- each student should have a personal copy of the syllabus of the subject. 4, Activity log and Food log - each student should submit a food {og and activity log. which will make up 60% of a student's grade. 5. Practical Exams - students should take the practical exam set by the teacher. They will be graded according to: Teams/Groups/Pairs/ Individual performance. 6. Make — Up Test 7. (Written/ Practical) Written Exam — This will only be given as scheduled by the teacher to those who have valid reasons for their absence during the test. Practical Test - Make up work shall be given provided that a medical certificate Is presented to the teacher. 8. An “incomplete mark” is given in the event of documented personal illness or family emergency. It is the student's responsibility to inform the teacher regarding such at least three (3) weeks before the final exam week of the semester. 'A student requesting an “incomplete mark” must consult the instructor three (3) weeks prior to the final week of the course. AN incomplete mark will also be given to a student due to chronic tardiness ‘or missed dasses. 9. Medical Certificate - This document is required for all students who cannot performa task due to illness. However, those who are properly identified as not allowed to participate In the more strenuous physical activities will be given alternative activities. 1010. Classroom Policies: @. Complete PE uniform consisting of the required complete set. Tennis shoes must be worn during classes. Caps, visors and headbands are optional. b. Cell phones and other gadgets are not allowed while classes or activities are going on. c. Hand towel and bottled water during practical activity are a must. d. Hair should be securely tied up for girls. Sunglasses and any piece of jewelry should not be worn during practical activity or skill performance. 11. Grading System: Practicals 60% ( Physical Activity practical, food log, P.A. log and fitness assessment) Quizzes, 15% (Assignments, essay, reflection and written quizzes) Other Requirements = 25% (Participation, attendance and culminating activity) UNIT 1 FITNESS ASSESSMENT At the end of the unit, the students must be able to: 1. discussed the importance of pre-testing and post-testing activities; 2. demonstrated the different activities of the different components of physical fitness; and 3, performed the different components of physical fitness.1. Presentation of the Lesson Fitness assessment, also known as” fitness test”, comprises a series of exercises that help evaluate the health and physical status of an individual. ‘There is wide range of standardized tests, some of which are used for medical purpose (to ensure that a person can tolerate an activity) and others of which establish whether a person is qualified to participate (e.g. army combat readiness test). For the purpose of general health and fitness, tests like these are considered the starting point for designing an appropriate exercise program. They are meant to ensure that a person won't be at risk of harm and provide the trainer with the insights needed to establish clear and effective fitness goals. Reason for Fitness Testing (a) To show a starting level of fitness (p) To motivate or set goals (©) To vary on existing training programs ()To monitor improvement. (e)To compare one’s performance to natural averages (norm) (F) To identify strengths or weaknesses (g) To re-evaluate needs in training General Readiness: Dressing for Physical Activity 1. Do proper warm-up and colldown before and after the assessment. 2. Wear comfortable and proper PE attire. 3. Wear the proper shoes. 4, Avoid strenuous physical activity on the day of the assessment. 5. Get an adequate amount of sleep (6-8 hours) the night before the assessment. SUGGESTED WARM-UP AND THE COOL-DOWN “The time you spend doing physical activity on any given day is your dally physical activity session, or exercise session. A good, safe activity session has three stages: a warm-up, a workout proper and a cool: down. WARM-UP n‘A warm-up is important in all activities or exercises, it prepares your body for more vigorous physical activity. It enhances and improved performance and helps prevent injury. (2) Heart warm-up ‘= Consists of several minutes (at least 2) of walking, slow jogging, or 2 similar activity that prepares your heart for more vigorous activity. + The heart warm-up increases the total body temperature as well as increasing muscle temperature and blood supply to the muscles. (b) Muscle stretching warm-up Consists of exercises that slowly stretch the muscles to loosen and relax them. The Coot Down ‘A cool down is one of the most important part in exercises or activites, it help the body recover after a workout, usually consisting of a heart cool down and a muscle cool down and stretch. ‘After any aerobic activity, the blood is pooled in the extremities, and the heart rate is elevated. The purpose of the cool down: ‘+ Is to bring the heart rate down to near normal ‘= And to get the biood circulating freely back to the heart. ‘SAMPLE WARM-UP AND COOL DOWN EXERCISES Walk and jog (cardio-vascular exercise) Before you perform a vigorous work-out, walk and jog slowly for 2-3 minutes or more. After an exercise, do the same. If possible do this portion of the warm-up prior to muscle stretching. CALF STRETCHER. 3“This exercise stretches the calf muscles (gastrocnemius and soleus). ‘= Instanding position face a wall with your feet 2 or 3 feet away. ‘= One step forward on right foot to allow both hands to touch the wall. | = Keep the heel of your left foot on the ground, toe turned in slightly, knees straight, and buttocks tucked in. Slightly lean forward by bending your front knee and arms allowing your head to move nearer the wall, = Hold. Repeat with the right leg as many as desired. ZIPPER“This exercise is good in the muscle on the back of the arm (triceps) and the lower chest muscles (pecs). ‘= Stretch right arm and reach behind head ‘and down the spine (as if pulling up a zipper). ‘+ Using the left hand, push down on right ‘elbow and hold. ‘+ Repeat on the other side as many as desired. ‘SEATED SIDE STRETCH ‘This exercise is good in the muscles of the trunk. + Ina.cross sitting position, Stretch the left arm as far as possible over the head to the right. Bend at the waist (to right). ‘+ Hold, DO not let the tunk rotate. ‘+ Repeat to the opposite side as many as desired. Note: For less stretch, the overhead arm may be bent. LEG HUG‘This exercise is good in the hip and back extensor muscles. ‘© In supine lying position, bend one leg and grasp your thigh under the knee hug or pull closer to your chest. ‘© The other leg straight and on the floor. Hold. ‘+ Repeat to the opposite leg. HAMSTRING STRETCHER “This exercise is good in the muscles of the back of the upper leg (hamstring), hip, knee and ankle. ‘+ Insupine lying position. Bend the right knee closer to the chest and grasp the toes with the right hand. + Put the left hand on the back of the right thigh. + Pull the knee toward the chest, push the heel toward the ceiling and pull the toe toward the shin. + Tryto straighten the knee. Stretch and hold. ‘+ Repeat with the left leg and as many as desired. FITNESS STUNTS AND FITNESS ESTIMATES (PRE - TESTING) Purpose: It may help you to understand each of the eleven health-related and skill-related physical fitness components and your current levels of physical fitness. Use the score-sheet below and fil n the result and classification. 16