PATH-FIT FINALS

OPENING TIMES AGILITY & REACTION TIME 2E2 SET 01 UNIVERSITY OF SANTO TOMAS COLLEGE OF BUSINESS ADMINISTRATION MAJOR IN BUSINESS ECONOMICS PATH-FIT FINAL REQUIREMENT

CRIO EDRICK A EVANGELIO EDITOR-IN-CHIEF WINONA REB SUMINISTRADO ASSOCIATE EDITOR JAMJOPLJIOMGAOENNPUOSAAAAAESLRNTTLAOMNIRNDEBAARIDACERNADRENNGIIPAEIJAEENHANLLIAFMMCONEEGOAIERLNSLAENTBERVFARAELCIYNAL.VOIUDDAAMRAEANOESZASS CONTRIBUTORS UNIVERSITY OF SANTO TOMAS COLLEGE OF BUSINESS ADMINISTRATION MAJOR IN BUSINESS ECONOMICS PATH-FIT FINAL REQUIREMENT

OPENING TIMES 2E2 SET 01 AGILITY: QUARTER TURN RAMOS AGILITY: BALLOON DRILLS BELDA AGILITY: SINGLE LEG FORWARD HOP EVANGELIO AGILITY: LUNGES VIVAS AGILITY: SHUTTLE RUN GARCIA, N. REACTION TIME: BALL TOSS FERNANDEZ REACTION TIME: DOUBLE SOCK CATCH FLORES REACTION TIME: BALL JUGGLE SUMINISTRADO REACTION TIME: ALTERNATE BALL CATCH YU REACTION TIME: BALL DROP STA. ANA ---------------------------------------- TOTAL ITEMS 10 UNIVERSITY OF SANTO TOMAS COLLEGE OF BUSINESS ADMINISTRATION MAJOR IN BUSINESS ECONOMICS PATH-FIT FINAL REQUIREMENT

OPENING TIMES Quarter S M A L LWSOPRAKECOXESUEWSQRTTQUCSI HTUAIASPSHAATNOIOEOTSITNDWMTNVUTCIEJJ/HEMEATDAPOEEXOUUMBEPJXRTRRSOVPEARMMITURORTEIOONENRRNAOTHMIROPXAPVRVMOCECCHYSNECSFSFETPELVJIAEOYAITISEWMIT,UUAEACSLAVCSEBQEHCLDRMEREIENEARAJEOUEAAAENELOEMUPLGIGNINTATNLTSRSPSIAMBIEIJCHGTNLINAMI.BTANOAUNPYHEGNI-SNJIOESTSFTEMH.CLTRGJIUIYTISNEHOTDNLDNEPLAUCCMETHTUEMOAEAE,GBMTANCE.DPILDVNTNHEEHSN'POPREEUFEDISAE.GMISLBOSNLIHOENRBELDPDESIA- INSTRUCTIONS:STAND WITH YOUR FEET HIP-DISTANCE APART, AND LOWER YOUR HIPS INTO A SQUAT WHILE REACHING YOUR FINGERTIPS TOWARD THE 1 FLOOR OUTSIDE OF YOUR FEET. USE YOUR ARMS AND LEGS TO JUMP UP AND TURN 90 DEGREES TO YOUR LEFT. 2LAND SOFTLY WITH YOUR KNEES BENT AND RETURN TO STANDING. THAT’S ONE REP. REPEAT THE SAME MOVEMENT, THIS TIME TURNING 3 90 DEGREES TO YOUR RIGHT. 4DO 5 REPETITIONS. PATH-FIT | PAGE 1

2E2 SET 01 r Turns MUSCLES IT TARGETS butt hips legs thigh SCAN HERE TO WATCH THE VIDEO! QR CODE PATH-FIT | PAGE 2

OPENING TIMES Balloon opmnacaestcocnte-onateqyolnnwroufBaenorebadgcianetnlbtienlefcfgiasouudofai,l.osnennclmbneoUgrh,foedo.sieaDodnnniIsnfrrnytdtsoidgalirlslsl !INSTRUCTIONS. EITHER ALONE OR WITH A PARTNER, HIT THE BALLOONS IN THEIR SELECTED ORDER WHILE 1 KEEPING THEM IN THE AIR. HIT THE BALLOONS IN THE SAME ORDER AND 2DON'T LET THEM TOUCH THE GROUND. 3 DO IT WITHIN 30 SECONDS. PATH-FIT | PAGE 3

2E2 SET 01 n Drills MUSCLES IT TARGETS SHOULDERS BICEPS UPPER BACK CHEST SCAN HERE TO WATCH THE VIDEO! PATH-FIT | PAGE 4

OPENING TIMES Single -Leg F INSTRUCTIONS: WSITTAHRYTOIUNTAFSETEAT NADTI NHGI PP- WO SI DI TTIHO.N L I YF TO UU PS OY OYYUOORUU LRAERRFEITGSFHTOTAOLNTEDGBI NEOHGNI OLNYND. PLATCOEHYEOLUPRYHOAUNFDESELOINF YYAOORUUERRLHHEIVIPPESSL. ST HTAAENNNKDLLIEIDNFSOGTLWULI GNEPHGOOTANNLNYYTDOOSFUOTLRHYEESXOTUTYAOOCNEURADSERNI OQNKHNUGNOIYLERPEOEEUGUDAPRFNDAODUNRRDAT THIEO N . THLEENFSTWLIETGCAHNODVCERONTTOINSUTAE NHDOPOPNINYGOUORN THAT LEG FOR THE REQUIRE DURATION. PATH-FIT | PAGE 5

2E2 SET 01 Forward Hop glutes and hip flexors lower back hamstrings calves quadriceps MUSCLES IT TARGETS SCAN HERE TO WATCH THE VIDEO! QR CODE PATH-FIT | PAGE 6

OPENING TIMES LUNG INSTRUCTIONS: 1START BY STANDING UP TALL. 2STEAP9F0O-DPREAWGRARARELDELEWALNITTGHOLEOTS.HNHYEEOOGFUUORLRDOORNTUE’NUTADNRGTAOKINLNBDYEEYOEYOUOSURNHRDOLEFUYGRLOODRUNERRTAETCMKOHNAEEEISNSE. 3LSITFATRYTOINUGR PFORSOINTTIOLNU.NGING LEG TO RETURN TO THE 4BETWEREENPLEEAGTS1U0NTTOIL1Y2ORUE’PVSE OTONTOANLEEDLE1G0, TOOR 1S2WRITECPSHLPOEEFGRF. PATH-FIT | PAGE 7

2E2 SET 01 GES SCAN HERE TO WATCH THE VIDEO! MUSCLE IT TARGETS Lunges focus on the following muscles: - Abdominals, - Back Muscles, - Gluteal Muscles, - Quadriceps, - Hamstrings, and Calves. PATH-FIT | PAGE 8

OPENING TIMES SHUTTLE RUN INSTRUCTIONS: 1 PLACE THE CONES (OR OTHER EQUIPMENT) THE DESIRED DISTANCE APART (USUALLY 10 OR 20 METERS). PLACE 2 SMALL BLOCKS OR BALLS AT THE FAR CONE (OTHER 2E Q U I P M E N T ) . 3START AT THE CONE AWAY FROM THE BLOCKS. GET INTO SPRINTER POSITION. SPRINT AS FAST AS YOU CAN TO 4T H E O T H E R C O N E ( O T H E R E Q U I P M E N T ) . 5GRAB ONE OF THE BLOCKS WITH YOUR HAND AND IMMEDIATELY TURN AROUND AND SPRINT BACK TO THE STARTING CONE (OTHER EQUIPMENT). SET THE BLOCK AT THE STARTING CONE AND THEN SPRINT BACK 6T O G R A B T H E S E C O N D B L O C K . 7GRAB THE SECOND BLOCK AND TURN AND SPRINT THROUGH THE 8 STARTING CONE (OTHER EQUIPMENT). THE TIME STOPS AS SOON AS YOU PASS THE FIRST CONE FOR THE FINAL TIME. 9DO IT WITHIN 30 SECONDS. PATH-FIT | PAGE 9

2E2 SET 01 MUSCLEs IT TARGETS 1 35 2 4 6 1. calves 3. groin 5. hip flexors 2. glutes 4. hamstrings 6. outer thighs. SCAN HERE TO WATCH THE VIDEO! QR CODE PATH-FIT | PAGE 10

OPENING TIMES Ball Toss S“MTABRPHBAAEUEILLALNILLRICCTSTTHWYPOIEOOASTSNTOYSC,”ABCIONAOTIMSDLUDLINAIENSTTVGFHETEUTRERLNH-LOAPPEAIPUNICSAFRNSTITTCGWIPHVTHHUAHEITTWYNEEAYCHRACRHUESICLEGSNUOTSHEORTSDTTAEQIOTFECMUIOIYCPMINRCOROGEKNOTF.AEENVPRAEEMU,CCTONIHTTHVCIWENDIHNIGEEIRGTVSGHREOTOELABOAAONJLCPLE-OTASCSIPNTEOTPDTHNHOTEIENTINIANOREDAGN.T INSTRUCTIONS: Stand an arm’s length from the wall. Hold the ball at chest level. Inhale to squat down and exhale to quickly stand, driving your hips forward as you extend your legs. Rise up, throwing the ball upward with a slight forward arc to hit the wall. Aim 4 to 5 feet above your head. Increase that height as your skill and power improve. Lastly, begin immediately to squat and prepare to catch the ball as it deflects off the wall. Perform 3 rounds of 20 seconds of wall ball toss. This followed by 20 seconds of rest. PATH-FIT | PAGE 11

2E2 SET 01 MUSCLEs IT TARGETS ABS, SHOULDERS, UPPER BACK, HAMSTRINGS BICEPS, QUADRICEPS, TRICEPS SCAN HERE TO QR CODE WATCH THE VIDEO! PATH-FIT | PAGE 12

OPENING TIMES Double So INSTRUCTIONS: 1 PUT ONE ROLLED-UP SOCK OR TENNIS BALL ON EACH HAND. 2 PPLOAINCTEINBGOTFHORHWANADRSD.IN FRONT OF YOU. ARMS MUST BE 3 TCCHOREOMSFLSOERFYTTOAUBARLNEADWRMILTESHFTYBOYOUPT. HUETTRINTGHEYORUIRGHRTIGOHRT AWRHMICOHVEIRS 4 ADRRMOPS BAONTDHCSAOTCCKHSINAGNTDHCEASTOCCHKTSHAESMTBHYEUYNFTAALNLG. LING YOUR 5 REPEAT. PATH-FIT | PAGE 13

2E2 SET 01 ock Catch MUSCLE IT TARGETS HAND AND EYE COORDINATION SCAN HERE TO WATCH THE VIDEO! QR CODE PATH-FIT | PAGE 14

OPENING TIMES Ball Ju J U GAGRLEJIUNAOGGWTPG-HBONNLSRAPJAEU—TSAELUURTCHPNLEGLISUHASOHYAGO,ST,NERALERJUORIISIUWPSNATMRI GCRCHLGIROSTGAOLLEORBIHYLLUPRMUEAIBIOINUOPGLNN—STGSLLNHHNSYOELROITEADENRYEBBHRTTFBARJCESUPEEYLIIORNRRROLCMEOGSSFT.BPS,TIS.-OA ONS INSTRUCTI THROW A CRUMPLED PAPER OR BALL INTO THE AIR WITH YOUR RIGHT HAND AND CATCH IT WITH YOUR 1 LEFT HAND. REPEAT THE TASK, THIS TIME STARTING WITH YOUR LEFT HAND AND CATCHING THE BALL WITH YOUR 2 RIGHT HAND. REPEAT. 3 PATH-FIT | PAGE 15

uggle 2E2 SET 01 SCAN HERE TO WATCH THE VIDEO! PATH-FIT | PAGE 16

OPENING TIMES Alterna Cat THE ALTERNATE- HAND WALL-TOSS TEST IS A TEST OF HAND-EYE COORDINATION, WHERE THE PARTICIPANT THROWS A BALL ON THE AIR FROM ONE HAND IN AN UNDERARM ACTION, AND ATTEMPT TO CATCH IT WITH THE OPPOSITE HAND. INSTRUCTIONS: 1 THE PERSON SHOULD STAND STRAIGHT. THE BALL IS THROWN FROM ONE HAND IN AN 2 UNDERARM ACTION THROUGH THE AIR AND ATTEMPTED TO BE CAUGHT WITH THE OPPOSITE HAND. 3 THE BALL IS THEN THROWN BACK THROUGH THE AIR AND CAUGHT WITH THE INITIAL HAND. THE TEST CAN CONTINUE FOR A NOMINATED NUMBER OF ATTEMPTS OR FOR 4A S E T T I M E P E R I O D ( E . G . 3 0 S E C O N D S ) . PATH-FIT | PAGE 16

SPECI 2E2 SET 01 ate Ball tch MUSCLE IT TARGETS B SCAN HERE TO WATCH THE VIDEO! PATH-FIT | PAGE 17

Ball DropOPENINGTIMES Stability balls  — also called  exercise balls, balance  balls, Swiss balls, or fitness balls — are more than just fun to sit and bounce on; they're a great way to improve strength, cardio endurance, and balance. INSTRUCTIONS. 1 TTWHEOBPAELRLSAONNDS OSNHEOUWLIDLLACPAPTECAHR HTHEREEB.AOLNLE. WILL THROW 2STTHAENDPIENRGSOBNEH(IAN)DWTHHOE WPEILRLSTOHNR(OBW) WTHHOE BWAILLLL SCHAOTCUBHLADTLHBL.EE SOHNOCUELTDHFEAPCEERPSEORNSO(AN)(AM)ATDOECAATSCIGHNTAHLE, BTAHLEL.PERSON (B) 3 4REPEAT IT 3 TIMES. PATH-FIT | PAGE 18

2E2 SET 01 SCANTHHEERVEITDOEOW!ATCH PATH-FIT | PAGE 19