FITT 1- Movement Enhancement College of Sports, Physical Education and Recreation

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FITT 1
Movement Enhancement

Orientation
- Discussion about the rules and regulation of the school and class.
- Policy of the instructor.
- Other matter to be discuss by the instructor.

 Article XIV, Section 19 of 1987 Philippine Constitution

SECTION1. The state shall promote physical education and encourage sports
programs, league competitions and amateur sports including the training for
international competitions to foster self-discipline team work & excellence for the
development of healthy and alert citizenry.

SECTION2. All educational institutions shall undertake regular sports activities

throughout the country in cooperation with athletic clubs and other sectors.

 PHYSICAL FITNESS

Fitness

- The ability to carry out daily tasks efficiently with enough physical capacity to cope
with the physical needs of life.

- States that it is the ability to carry out daily tasks efficiently with enough energy left
over to enjoy leisure time pursuits and to meet unforeseen emergencies.

Physical Fitness

- The ability to carry out daily tasks with vigor and alertness, without undue fatigue,
and with ample energy to enjoy leisure time pursuits and to meet unforeseen
emergencies.

- (Physical fitness at any age depends upon eating the correct foods, having sufficient
rest, taking adequate daily exercise, and maintaining a strong mental attitude.)
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Aspects of Fitness

1. Physical fitness - refers to the ability of an individual to perform his daily tasks
efficiently without undue fatigue and has some extra “reserves” in case of
emergency.

2. Social fitness – is the ability to mingle with different types of people and interest and
concern for others.

3. Emotional fitness – refers to the ability of an individual to control his emotions or

feelings.

4. Mental fitness – is the ability to cope with common problems of everyday living.

Total fitness

It refers to the fitness of the whole person including physical, mental, social and
emotional fitness

Components of Physical fitness

Here follows the ten components of physical fitness and its respective indicators;

Health-Related Fitness Components

1. Cardio respiratory Endurance – the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles.

2. Muscular Endurance – the ability of the muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction for a certain period of time.

3. Muscular strength – the maximal one effort force that ca be exerted against a
resistance.

4. Flexibility - the functional capacity of a joint to move through a full range of motion.

5. Body Composition – the ratio of lean body tissue (muscle and bone) to body fat
tissue.

Skill-Related Fitness Components

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6. Agility - quickness of movement

7. Speed - the ability of the individual to make a successive movement of the same
kind in the shortest time
8. Balance – the state of equilibrium.
9. Power – refers to muscular power which is the ability to release maximum force in
the shortest period of time; the ability of the muscle to exert effort.
10. Reaction Time – the amount of time it takes to start a movement once your senses
signal the need to move.
11. Coordination – the ability to use the senses together with body parts in performing
tasks smoothly and accurately.

 PAR_Q (See the attached paper regarding the format)

 Types of Warm-up Exercise
Static warm-up- stay in position
Dynamic warm-up- moving from one place to another
 FITT Principle
F- frequency (how often)
I- Intensity (how hard)
T- time (period of time)
T- type (what type)
 Directional Terms
Supination- body facing upward/ palm facing up
Pronation- body facing downward/ palm facing down
Plantar flexion- pointing down
Dorsi flexion- pointing up
Extension- opposite of flexion
Hyperextension- next movement after extension
Rotation- act of turning part of the body
Circumduction- cone movement
Abduction- act of moving away the midline
Adduction- moving back to anatomical position
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Elevation- moving up
Depression- moving down
Opposition- thumb and little finger move together
Reposition- thumb and little finger going back to its anatomical position
PHYSICAL FITNESS TEST

Physical fitness testing

- Provides information on the status of your overall physical fitness.
- Serves as basis in determining what P.E activities you need to perform in
order to improve a particular component of physical fitness.
- For school administrators, results of physical fitness test may also be used as
a basis in evaluating the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct
of PFT:

1. Take into consideration the medical condition.
2. Condition your body before the test.
3. Do not perform strenuous activities.
4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not hesitate to
inform you’re professor.
7. Do not do the physical fitness test unsupervised.

Tests

 VERTICAL JUMP
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 PUSH UP

  50 METER SPRINT

 rating                               men                           women
very good                   < 5.80                        < 6.30
good                             5.80 ­ 6.09              6.30 ­ 6.59
average                        6.10 ­ 6.29              6.60 ­ 6.89
fair                                 6.30 ­ 6.60             6.90 ­ 7.20
poor                              > 6.60                      > 7.20

 ILLINOIS AGILITY RUN TEST
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Gender Excellent Above Average Average Below Average Poor

Male <15.2 secs 15.2 ­ 16.1 secs 16.2 ­ 18.1 secs 18.2 ­ 19.3 secs >19.3 secs
Female <17.0 secs 17.0 ­ 17.9 secs 18.0 ­ 21.7 secs 21.8 ­ 23.0 secs >23.0 secs

 THREE MINUTE STEP TEST

- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) ­ Heart Rate

Age 18­25 26­35 36­45 46­55 56­65 65+

Excellent <79 <81 <83 <87 <86 <88

Good 79­89 81­89 83­96 87­97 86­97 88­96

Above Average 90­99 90­99 97­103 98­105 98­103 97­103

Average 100­105 100­107 104­112 106­116 104­112 104­113

Below Average 106­116 108­117 113­119 117­122 113­120 114­120

Poor 117­128 118­128 120­130 123­132 121­129 121­130

Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) ­ Heart Rate
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Age 18­25 26­35 36­45 46­55 56­65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85­98 88­99 90­102 94­104 95­104 90­102

Above Average 99­108 100­111 103­110 105­115 105­112 103­115

Average 109­117 112­119 111­118 116­120 113­118 116­122

Below Average 118­126 120­126 119­128 121­129 119­128 123­128

Poor 127­140 127­138 129­140 130­135 129­139 129­134

Very Poor >140 >138 >140 >135 >139 >134

 BEEP TEST

Physical Activity to be executed and graded
Non ­ Locomotor
Breathing and bracing 
Dead bug Series 
Level 1 Single leg raise (Left and Right)  15 reps
Level 2 Contra lateral arm and leg (Left and Right) 15 reps
Level 3 Single leg raise elevation (Left and Right) 15 reps
Level 4 Contra lateral arm and leg elevation (Left and Right) 15 reps
Rolling
Step 1 Left arm extend on top of head, Right arm across then roll
Step 2 Right arm across then roll 
Step 3 Roll back
Step 4 Do steps 1 to 3 to the other side
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Push­Up
Push­up plank ­ Elbow push­up to Full push­up
Modified Push­Up
Step 1 Cobra push­up 
Step 2 Knee push­up
Step 3 Full push­up
Step 4 Reverse from 3 to 1 
Planking Series
Level 1 Elbow plank  15 secs.
Level 2 Full plank   15 secs.
Level 3 Left arm raise 15 secs.
Level 4 Right arm raise 15 secs.
Level 5 Left leg raise 15 secs.
Level 6 Right leg raise 15 secs.
Level 7 Contra lateral L arm &R leg raise  15 secs.
Level 8 Contra lateral R arm &L leg raise 15 secs.
Bird dog Series
Dog stand
Step 1 arm raise L & R 15 secs.
Step 2 leg raise L & R 15 secs.
Step 3 Contra lateral L arm &R leg raise   15 secs.
Contra lateral R arm &L leg raise   15 secs. 
Step 4 Knee to elbow (L to R , R to L)
Bridge Exercise
Step 1 Bend both legs to the ground 15 reps.
Step 2 Hips elevation 15 reps.
Step 3 Hips and L,R foot elevation 15 reps.
Squat Sequence 
Step 1 Low plank (elbow plank)
Step 2 High plank (full plank)
Step 3 L foot close to L hand
Step 4 R foot close to R hand
Step 5 Pray position
Step 6 Extend arms upward, squeeze back
Step 7 Stand up 
Step 8 Reverse from 7 to 1 
Locomotor
Crawling 
- Army crawl
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- Baby crawl
- Bear crawl
- Spiderman crawl
- Gorilla crawl
- Lateral crawl
Exercise for balance
- One leg
- One leg (close eyes)
- Toe touches
- Superman
- airplane
Jumping and Landing
- Squat
- Jump
- Land (soft & quiet)
- Absorb
- Step off
- Absorb 
Running
- Arm action (arm swing)
- Leg kick (wall mountain climbers)
- Elastic band (Running)

EATING DISORDER AND FOUR TYPES OF EATING

Eating Disorder  is an illnesses that are characterized by irregular eating habits
and stress concern about size. Can develop during any stage in life but typically
appear   during   teen   years   or   adulthood.   Commonly   coexist   with   other   conditions
such as anxiety, depression etc.

Why there is Eating Disorders

1. Genetic

Some   genes   identified   in   the   contribution   to   eating   disorders   have   been

shown   to   be   associated   with   specific   personality   traits.   They   are   believed   to   be
highly   heritable  and  often   exist   prior  to   the   onset   of   the   eating   disorder.   These
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traits are: Obsessive thinking, Perfectionistic tendencies, Sensitivity to reward and
punishment, Emotional instability, Hypersensitivity, Impulsivity, Strictness.

2. Biochemical

Anorexia Nervosa – characterized by low weight, fear of gaining weight and a
strong desire to be thin, resulting in food restriction.

Bulimia   Nervosa   –   characterized   by   recurrent   binge   eating   followed   by

compensatory   behaviours   such   as   self­induced   vomiting,   excessive   use   of
laxatives or excessive exercise.

Binge   eating   –   characterized   by   eating   much   more   rapidly   than   normal,

eating until feeling uncomfortably full, eating large amounts of food when not
feeling physically hungry , eating alone because of feeling embarrassed by
how   much   one   is   eating   and   feeling   disgusted   with   oneself,   depressed   or
guilty afterwards.

3. Psychological

This eating disorder are common in individuals who struggle with clinical
depression, anxiety disorders and obsessive­compulsive disorder, Low self­esteem,
Feelings   of   hopelessness   and   inadequacy,   Trouble   coping   with   emotions   or
expressing your emotions and Perfectionism.

4. Cultural
Most   individuals   are   exposed   to   cultural   pressures   regarding   weight   or
appearance.

5. Environmental. 

Environment   can   cause   eating   disorder   because   of   family   or   other

relationship problems, history of physical or sexual abuse, activities that encourage
thinness   or   focus   on   weight,   peer   pressure,   being   bullied   because   of   weight   or
appearance in general.

Eating disorders are illnesses, not character flaws or choices. Individuals don’t
choose to have an eating disorder. You also can’t tell whether a person has an eating
disorder just by looking at their appearance. People with eating disorders can be
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underweight, normal weight or overweight. It’s impossible to diagnose anyone just
by looking at them.

Four Types of Eating You Should Know Fuelling For Performance 

Nutrition   is   critical   for   both   academic   and   sports   performance.   Student­

athletes  need   to  fuel   early   and  often   in  order   to  meet   their  daily   energy   needs.
Fuelling before exercise has been shown to improve performance over exercising in
the   fasted   state.   Consuming   30   to   60   grams   of   carbohydrate   each   hour   during
prolonged exercise will prevent the under­ fuelling trap. It’s just a matter of timing,
wrong timing/ timing of intake definitely cause imbalance nutrition. Because the
body is needed to reach the level of optimum efficiency. People should have ‘food
strategies and time management’. To ensure the timing of food and fluids before,
during or after exercise and especially to those who are non­ athletes. 

Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself

 Emotional Eating 

Tips to Stop Emotional Eating 

1. Identify the triggers ­ such as stress, emotions, social influences, boredom 

2. Find ways to overcome them instead of eating ­ manage yourself, like if you
are   bored,   read   a   book,   go   to   an   amusement   park,   watch   comedy   shows   ­when
having problems, confront it with confidence, ­ if lonely, just call someone, play with
pets etc. 

3.   Practice   Mindful   eating   ­   Awareness   of   your   physical   and   emotional   cues,

Awareness   of   your   non­hunger   triggers   for   eating,   Awareness   on   how   you   buy,
prepare   and   eat   your   food,   Choosing   foods   that   give   you   both   enjoyment   and
nourishment, Learning to meet your emotional needs in ways other than eating.

 4. Pause and think ­ Construct a strategy to avoid this All this can help, but not
if you can’t stand for it, let’s make a change.

 Social Eating 

Tips to avoid 
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1. Say no! For events whit many food 

2. Try to manage and control 

3. Make a decision 

4. Change your habits 

5. Encourage others to 

6. Known your limits 

7. Make yourself busy. 

 Distracted Eating 

Tips 

1. Make the time to eat

2. Take a break on gadgets etc. 

3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of
your food choices and take time to eat. Your behaviours are strongly influenced by
your   environments.   Constantly   being   on   the   go,   working   at   a   desk   all   day,   and
watching TV and laptops all influence your brain and behaviours when it comes to
food choices. Bring your focus back to your food, be mindful when eating and chew
thoroughly to improve your health and your waistline.

Circuit Training­ perform a number of different activities in a given sequence
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