REVIEWER FOR PATHFIT 1: MOVEMENT COMPETENCY TRAINING

The Movement Competence Training subject will help students develop the movement competence needed
to participate in physical activities through the development of movement skills and the related application of
movement concepts and movement strategies. The development of fundamental movement skills in association with
the application of movement concepts and principles provides the basic foundation for physical education mastery.

Physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure.
Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as
part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health.
Exercise is planned, structured, repetitively bodily movement done to improve or maintain one or more
components of Physical Fitness.
Physical Fitness is the ability to carry out daily tasks with vigor and alertness without undue fatigue and
with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies.

Health and Skill Related Fitness Components

SKILL RELATED COMPONENTS

1. Balance- is the ability to keep an upright posture while standing still or moving.

2. Coordination- is the ability to use your senses together with your body parts or to use two or more body parts
together.

3. Speed- is the ability to perform a movement or cover a distance in a short time.

4. Reaction Time- is the amount of time to it takes you to move once you recognize the need to act.

5. Agility- is the ability to change the position of your body quickly and control your body movements.

HEALTH RELATED COMPONENTS

1. Cardio-respiratory Endurance- is the ability to exercise your entire body for a long time without stopping.

2. Strength- is the amount of force your muscle can produce.

3. Muscular Endurance- is the ability to use your muscle many times without tiring.

4. Flexibility- is the ability to use your joints fully through a wide range of motion without injury.

5. Power- is the ability to use strength quickly.

6. Body Composition- Refers to the different type of tissues that make up your body.
 The Science of Human Movement

Skeletal System

The skeletal system is your body’s central framework. It consists of bones and connective tissue, including
cartilage, tendons, and ligaments. It’s also called the musculoskeletal system.

Muscular System

The muscular system is responsible for the movement of the human body.

Properties of Muscle Tissue

1. Adaptability
2. Elasticity
3. Contractility
4. Excitability
5. Extensibility
 Macro and Micronutrients
There’s no denying the impact food has on health. Eating high quality foods is essential in nourishing the
body and protecting it from inflammation and oxidative stress. An inadequate intake of nutrients in your diet can lead
to anything from low energy levels to chronic disease and serious health conditions.

Having an awareness and understanding of the different types of nutrients in foods, the effects they
have on your body, and how to incorporate them into your diet, makes it easier to live a healthy, balanced lifestyle.

Macro and micronutrients

The nutrients your body needs to promote growth and development and regulate bodily processes can be
divided into two groups: macronutrients and micronutrients. Macronutrients are the nutrients your body needs in
larger amounts, namely carbohydrates, protein, and fat. These provide your body with energy, or calories.
Micronutrients are the nutrients your body needs in smaller amounts, which are commonly referred to as vitamins
and minerals.
Working together, both macro and micronutrients provide your body with what it needs to be healthy. A
more in-depth look into the roles and functions they support in your body is discussed below.

Macronutrients are the elements in food that you need to grow and function normally. All macronutrients
are obtained through the diet as the body can’t produce them on its own. Carbohydrates, protein, and fat are the
three main suppliers of nutrition in your diet. While all macros provide valuable energy to your body, they each fulfil
different functions.

Carbohydrates are the sugars, starches and fibers found in fruits, grains, and vegetables. They’re the most
important source of quick energy in your diet because they’re easily broken down into glucose, which the muscles
and brain use to function. The important distinction to make in this instance is between simple (bad) and complex
(good) carbohydrates. The difference between the two is the chemical structure which affects how quickly the sugar
is absorbed by the body. Simple carbs, or ‘bad’ carbs, generally release sugar faster because they are made with
processed and refined sugar and don’t contain any vitamins, minerals, or fibers. Complex, or ‘good carbs’, are
processed more slowly and are natural and filled with various nutrients.

Proteins are made up of amino acids and function as hormones, enzymes, and an antibody in the immune
system. They make up parts of bodily structures like connective tissues, skin, hair, and muscle fibers. Unlike carbs,
proteins don’t serve as a direct source of energy, but work like building blocks for other structures in the body. Animal
products, such as meat and fish, contain all of the essential amino acids. Soy products, quinoa, and the seeds of a
leafy green called Amaranth also contain all of the essential amino acids.

Fats. The distinction between saturated and unsaturated fats is important because your body only needs
the latter. Unsaturated fats regulate metabolism, maintain the elasticity of cell membranes, improve blood flow, and
promote cell growth and regeneration. Fats are also important in delivering fat-soluble vitamins A, D, E and K into the
body.

Like macronutrients, your body doesn’t produce micronutrients in the quantities that it needs, so eating a
diet rich in vitamins and minerals is essential for a healthy body. Vitamins are organic and can be broken down by
elements such as heat, air, or acid – which means they can denature when cooked or exposed to air, making it
slightly more difficult to ensure you’re getting them in your diet. Minerals on the other hand are inorganic and aren’t
broken down in this way. This means that your body absorbs the minerals in the soil and water your food has come
from.

Micronutrients as a support system of Macronutrients:

• Vitamins help build protein and help your cells multiply
• They make collagen, which helps heal wounds, support blood vessel walls, and promote healthy
bones and teeth
• Vitamins keep your eyes, skin, lungs, digestive tract and nervous system in good condition
• They build your bones, protect your vision, and interact with each other to help your body absorb
the vitamins it needs to
• They protect you against diseases
• Minerals maintain the correct balance of water in your body
• They promote healthy bones and stabilize the protein structures that you get from the protein
you eat, including those that make up your hair, skin, and nails
• They get the oxygen moving around your body.
• Minerals assist in your ability to taste and smell.

There are multiple food items that fulfil both macro and micronutrient functions. Incorporating these foods
into your diet will allow your body to function at an optimal level. Other than oxygen and water, the food you eat is
the only input your body has to perform the functions it needs for you to go about your daily life. The better quality
the input, the better your body will be able to function and perform.

THE FOOD PYRAMID

 WARM UP AND COOL DOWN EXERCISE

Warmup exercises can help get your body ready for more strenuous activity and make it easier to exercise.
Some of the most important benefits of a warmup include:

•Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
•Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less injury.
•Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment they need before
launching into more intense work.
•Improved performance. show that warmed up muscles can help you work out more effectively.
•Better range of motion. Having greater range of motion can help you move your joints more fully.
•Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less
pain or stiffness.

What is a Cool Down?

The goal of a cool down is to lower the heart rate, body temperature, and breathing rate to pre-exercise
levels. A cool down begins with reducing the intensity of your activity (i.e. walking at the end of your jog) which gives
the blood a chance to re-circulate throughout your body thus reducing your risk of fainting and dizziness.

A cool down typically concludes with stretches that target muscles that have been overworked during your
workout.

Cooling down has several benefits including:

Brings your heart rate and breathing back to normal
Prevents fainting or dizziness
Prepares your muscles for the next exercise session
Removes waste products (such as lactic acid), which can build up during vigorous activity
Reduces the immediate post-exercise tendency for muscle spasm or cramping
Reduces muscle soreness and stiffness
Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) is the amount of calories burnt by your body in the span of a day,
including physical activity. This determines the amount of calories you need to consume to maintain, gain or lose
weight.

TDEE = BMR x Activity Factor involves two steps:

Step 1: Calculate your BMR using the following formula.

BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

Step 2: Multiply your BMR by your activity factor to calculate your TDEE.
Sedentary: 1.2

Lightly active: 1.375

Moderately active: 1.55
Very active: 1.725
Super active: 1.9

DBW- DESIRED BODY WEIGHT