HUMAN MOVEMENT

In simple terms, human movement is the scientific study of how the human body works, with a
particular focus on improving the workings of the human body for sport, fitness and wellbeing. It
covers the physiological, biomechanical and psychological systems of the body.
6 BASIC MOVEMENTS
1. SQUAT - A squat is a strength exercise in which the trainee lowers their hips from a standing
position and then stands back up. During the descent, the hip and knee joints flex while the ankle
joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes
when standing up. Squats also help the hip muscles.
2. TWIST - Twisting refers to a rotating or contorting motion. The act of twisting my be used to
bind two items such as thread or twine together. A twisting or turning action is also used to
remove bottle caps or attach bolts to screws.
3. PUSH - The pushing movement pattern works the muscles of the chest, shoulders, and triceps.
Here are some exercises that work these groups.
4. LUNGE - Lunges are a powerful exercise, allowing you to shape and strengthen almost every
muscle in the lower body. Learn to do lunges with good form and this lower body exercise can
become a valuable part of a strength training or circuit training workout.
5. PULL - Pulling exercises are movements that utilize all of the muscles needed to perform a
pulling action. These are known as our posterior chain, which includes the glutes, hamstrings,
erector spinae, and traps.
6. HIP HINGE - The hip hinge is a movement where the thoracic and lumbar spine and pelvis
stay in a relatively neutral position while the subject bends forward.

PHYSICAL FITNESS
Physical fitness refers to the ability of your body systems to work together efficiently to allow
you to be healthy and perform activities of daily living.
EXAMPLES OF PHYSICAL FITNESS
1. AEROBIC EXERCISE - Aerobic exercise is physical exercise of low to high intensity that
depends primarily on the aerobic energy-generating process.
2. EXERCISE - Exercise is a subset of physical activity that is planned, structured, and repetitive
and has as a final or an intermediate objective the improvement or maintenance of physical
fitness.
3. YOGA - Yoga is an ancient and complex practice, rooted in Indian philosophy. It began as a
spiritual practice but has become popular as a way of promoting physical and mental well-being.
4. FLEXIBILITY - Flexibility is the ability of the joints or a group of joints, and muscles to
move through a range of motion effectively unrestricted and pain free.
5. WALKING - Walking is defined by an inverted pendulum' gait in which the body vaults over
the stiff limb or limbs with each step.
6. SWIMMING - Swimming is an individual or team racing sport that requires the use of one's
entire body to move through water.

BENEFITS OF PHYSICAL FITNESS

1. Improve your memory and brain function (all age groups).
2. Protect against many chronic diseases.
3. Aid in weight management.
4. Lower blood pressure and improve heart health.
5. Improve your quality of sleep.
6. Reduce feelings of anxiety and depression.
7. Combat cancer-related fatigue.

REGULAR FITNESS ACTIVITY

- refers to engaging in physical exercises and maintaining an active lifestyle on a consistent
basis.
Here are some key benefits:
1. Improved Physical Health
2. Increased Energy Levels
3. Weight Management
4. Mental Well Being
5. Enhanced Sleep Quality  
6. Increased Bone Density and Strength
7. Improved Immune System
8. Social Interaction and Connections

FOUR MAIN TYPES OF EXERCISE:

1.AEROBIC EXERCISE ~also known Cardiovascular Exercise, aerobic exercise involves
activities that increase your heart rate and breathing for an extended period.
2.STRENGTH TRAINING ~strength training also called Resistance Training or weightlifting,
focuses on building muscle strength and improving muscle tone.
3.FLEXIBILITY EXERCISE ~Flexibility exercise improve the range of motion and elasticity of
your muscles and joints.
4.BALANCED AND STABILITY EXERCISES ~Balance and stability exercises focus on
improving your ability to maintain balance and control your body movements.

PHYSICAL ACTIVITY AND INJURY

PHYSICAL ACTIVITY
Physical activity is defined as any voluntary bodily movement produced by skeletal
muscles that requires energy expenditure. Physical activity encompasses all activities, at any
intensity, performed during any time of day or night. It includes both exercise and incidental
activity integrated into daily routine.
TYPES OF PHYSICAL ACTIVITY
1. Aerobic exercises
Aerobic exercise, also known as cardiovascular or “cardio,” includes anything that gets your
breathing and heart rate up. Everyone can benefit from this type of movement, regardless of their
age or physical abilities.
2. Strengthening exercises
As well as aerobic exercises, it’s also important to include muscle-strengthening exercises in
your workout routine.
These exercises help maintain muscle and bone mass and are an important part of healthy aging.
Women in particular can benefit from strengthening activities, as bone and muscle loss are
common during and after menopause.
3. Flexibility exercises
Adding movements that help with your flexibility is also important for your overall health. These
activities can help prevent injury, reduce body aches, and increase range of motion.
4. Balance exercises
Maintaining good balance can help prevent falls and injury in older adults and is important for
everyday activities such as walking or climbing stairs.
INJURY
-Physical harm or damage to someone’s body caused by an accident or an attack: a
head/back/knee injury.
The term “sports injury” refers to the kinds of injuries that most commonly occur during sports
or exercise, but they are not limited to athletes.
Sports injuries are divided into two broad categories, acute and chronic injuries. Acute injuries
happen suddenly, such as when a person falls, receives a blow, or twists a joint, while chronic
injuries usually result from overuse of one area of the body and develop gradually over time.

Common Workout Injuries

People hurt themselves in all kinds of ways when they work out. Common workout injuries
include:
1. Muscle pull and strain
2. Sprained ankle
3. Shoulder injury
4. Knee injuries
5. Shin splint
6. Tendinitis
7. Wrist sprain or dislocation
WAYS TO PREVENT INJURIES DURING PHYSICAL EXERCISE
1. Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-
down period. A warm-up helps your body get ready for exercise. It gradually increases your
heart rate and loosens your muscles and joints. Some ways to warm up.
2. Ride an exercise bike jump rope jog in place for 5 to 10 minutes A cool-down after you work
out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after
you work out is one way to cool down.
3. Stretch. Do dynamic stretching before and after you work out. This will help increase
flexibility. Research is conflicting as to whether it can also help prevent injury, it's best to stretch
after you warm up and cool down.
4. Ease into it. When you begin an exercise routine or start a new workout program, start slowly.
Then gradually build up the intensity, duration, and frequency.
5. Don't push yourself too hard. As your fitness abilities increase, you will be able to challenge
yourself more.
6. Cross-train. Vary your workout. Don't overuse one set of muscles. Repeating the same muscle
movements frequently can lead to overuse and repetitive-use injuries such as shin splints and
tendinitis. Some ways to vary your workout:
7. Run on day one.
8. Lift weights on day two.
9. Swim or cycle on day three.
10. Know your trouble spots. Tailor your workout for problem areas. For example, if you have
arthritis in your knees, you'll want to build up strength. But don't do exercises that hurt. Check
with your doctor. And be sure to start out lightly.
11. Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can
get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be
injured. Stop your workout, and rest for a day.
12. Fuel your body. Drink plenty of water before, during, and after you work out. Get off to a
good start by drinking about 17 to 20 ounces of water about 2 or 3 hours before exercising.
13. Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body.
After your workout, eat a healthy carb and protein snack to replenish your energy stores.
14. See a trainer. Before starting a weightlifting or exercise routine, meet with a trainer. They can
show you how to work out correctly. The trainer will help you create a safe and realistic exercise
program.
15. Dress right. Wear the proper gear for your workout. If you are a runner, wear a good pair of
running shoes that fit properly. If you are a biker, always wear a helmet.
16. Rest. Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover
between workouts. That can help prevent injuries.

WARM-UP
A warm-up exercise is a set of movements or physical activities performed before engaging in
any form of strenuous physical activity or workout. It serves as a preparatory routine aimed at
gradually raising the heart rate, increasing blood flow and circulation to the muscles, and
improving flexibility and mobility.
- Warming-up prior to any physical activity does a number of beneficial things, but the
main purpose of the warm-up is to prepare the body and mind for strenuous activity.
- An effective warm-up also has the effect of increasing both your heart rate and your
respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen
and nutrients to the working muscles.
- a warmup should typically last 5-10 minutes and should be a lighter version of the
exercise you plan on doing. Warming up allows the blood vessels to expand which allows
the blood flow to pump to the muscles and provide oxygen to the ones that need it most
during the exercise.
- It’s recommended that you use your entire body when warming up so, you target multiple
large muscle groups through compound movements and low impact warmup activities.
Benefits of warm up
Warming up increases your heart rate and therefore your blood flow. This enables more oxygen
to reach your muscles. A warm-up also activates and primes the connections between your nerve
and muscles, which improves the efficiency of movement.
Importance of warp up
The purpose of warming up before physical activity is to prepare mentally and physically for
your chosen activity. Warming up increases your heart rate and therefore your blood flow. This
enables more oxygen to reach your muscles.
The four different types of warm up exercises are as follows:
1. Static stretches - Static stretching is the most common type of warm up. It’s also the most
important one to incorporate into your warm-up routine.
2. Dynamic stretching - Dynamic stretching is the type of warm up that gets your muscles and
joints moving in a range of motion, which is great for joint mobility.
3. Sport specific warm up. - Similar to the general warm up, the sport specific warm up is a great
way to loosen up those tight muscles and joints. This type of warm up can help you prepare for
your intense session with a sport.
4. General warm up. - This is a good all-around warm up that includes multiple muscle groups.
It’s best to do this type of warm up before doing strength training, cardio, or any other more
specific workout routine.

CONDITIONING EXERCISE
Body conditioning exercises target your whole body, using lots of different muscles to
strengthen, shape, and tone your body. They may combine several types of exercise, such as
flexibility, strength, and resistance training.
Body conditioning improves endurance, increases flexibility, and establishes a balanced, stable
physique.
These valuable exercises offer a wealth of positive benefits to your overall health and fitness
level. Regularly do these moves to build power, coordination, and speed. This allows you to
improve your athletic performance and feel better while going about your daily routine.
Benefit of body conditioning
1. Body conditioning exercises are a form of anaerobic exercise. They’re immensely beneficial
to your physical health and overall well-being, making them a vital part of any fitness routine.
2. Since they don’t require equipment, you can do them anywhere. This is ideal when you’re
traveling or have a time constraint.
3. Boosts cardiovascular health The aerobic advantages of these exercises boost your
cardiovascular and respiratory systems, lowering your risk for developing heart disease and type
2 diabetes.
4. Helps burn calories Increased muscle mass helps you burn calories and stay fit. Muscle cells
burn more calories than fat cells, even while at rest. It’s especially important to do strengthening
exercises, since aging causes muscle loss and slows your resting metabolic rate.
5. Builds muscle and strength As you build muscle and trim fat, you’ll have more power,
stamina, and agility while doing daily tasks, such as lifting heavy items, carrying large bags, and
climbing stairs.
6. Increases flexibility Moving through body conditioning exercises trains your body to open up
and move in different ways. Lengthening and extending your muscles is vital for improving
flexibility, range of motion, and mobility.
 DYNAMIC STRETCHING EXERCISE
Dynamic stretching exercises are an essential component of any fitness routine. These exercises
help improve flexibility, strength, balance, and overall fitness level. Dynamic stretches involve
controlled movements that keep the body in motion while increasing the range of motion of the
muscles and joints. This report will discuss the benefits of dynamic stretching exercises and
provide five examples of these exercises.
Benefits of Dynamic Stretching Exercises
1. Improved Flexibility - Dynamic stretching exercises help improve the flexibility of muscles
and joints. Regular practice of dynamic stretching exercises can increase the range of motion of
the body and reduce the risk of muscle strain.
2. Better Muscle Performance - Dynamic stretching exercises help activate the muscles and
improve their performance. These exercises can help improve the power, speed, and agility of
the muscles, which can enhance overall athletic performance.
3. Reduced Risk of Injury - Dynamic stretching exercises help warm up the body and prepare it
for physical activity. This can reduce the risk of injury during exercise or sports activities.
4. Improved Posture and Balance - Dynamic stretching exercises help improve the posture and
balance of the body by activating the core muscles. The regular practice of these exercises can
help with body alignment and improve body mechanics.
5. Reduced Muscle Soreness - Dynamic stretching exercises help reduce muscle soreness by
improving blood flow to the muscles. This can help speed up the recovery process after exercise
or physical activity.

Five Examples of Dynamic Stretching Exercises

1. Lunge with a Twist
This exercise involves lunging forward with one leg and twisting the torso towards the
forward leg. This exercise helps improve balance, coordination, and flexibility.
2. Leg Swings
This exercise involves standing on one leg and swinging the other leg back and forth.
Leg swings help improve flexibility, strength, and balance.
3. High Knees
This exercise involves running in place while bringing the knees up to a 90-degree angle.
High knees help improve cardiovascular health, coordination, and muscle strength.
4. Arm Circles
 This exercise involves standing with the arms extended to the sides and making small
circles with the arms. Arm circles help activate the shoulder muscles and improve flexibility.
5. Shoulder Rolls
This exercise involves rolling the shoulders forward and backward in a circular motion.
Shoulder rolls help improve flexibility and mobility of the shoulder joints.
What is stretching?
Stretching is a physical exercise that requires putting a body part in a certain position that'll serve
in the lengthening and elongation of the muscle or muscle group and thus enhance its flexibility
and elasticity.
BENEFITS OF STRECHING EXERCISE
1. Improve your performance in physical activities
2. Decrease your risk of injuries
3. Help your joints move through their full range of motion
4. Increase muscle blood flow
5. Enable your muscles to work most effectively
6. Improve your ability to do daily activities

Warm-Up Exercise in Routine

Warm-up exercises are a series of light exercises that are performed at the beginning of a
workout routine to prepare the body for more intense physical activity. These exercises are
usually low-impact and designed to gradually increase your heart rate, warm up your muscles,
and increase joint mobility.
EXAMPLES:
1. BODYWEIGHT SQUATS - Bodyweight squats help warm up the glutes and hip flexor
muscles, the quadriceps, abs, calves, and hamstrings. Bodyweight squats are an excellent warm-
up if you plan to do any loaded squats during your workout. Since squats are a compound full-
body movement, they help warm up multiple muscles at a time and get your central nervous
system ready for work.
2. BIRD DOG EXERCISE - The bird dog exercise is excellent for warming up your abs and
lower back. This movement will activate the core muscles that support your spine in preparation
for your workout. Your glutes and hip flexors will also benefit from this movement.
3. WALL ANGELS - Wall angels are a fantastic dynamic stretch for your spine, upper back
muscles, and joints. This active stretching warm-up movement can also help relieve achy and
tight neck muscles. Wall angels challenge your thoracic spine and shoulder mobility. This
movement is perfect if your workout contains squats, overhead pressing, or other exercises that
rely on your thoracic spine mobility.
4. ARMS SHOULDER WITH REACH - The shoulder joints are very mobile and are prone to
injury. Since many of us spend the majority of the day sitting and working in front of our bodies,
our shoulders can become tense and weakened over time. Properly warming up the shoulders by
dynamically moving the joints and tissues before a workout is essential to prevent injury and
activate the muscles.
5. LUNGE WITH HIP OPENER - This type of lunge with a hip opener movement is unlike a
typical lunge. The lunge with a hip opener adds rotation and abduction in the hip rather than just
flexion and extension at the knees and hips. This warm-up lunge is an active movement that
helps build stability in the hips to prevent injury and get you ready for hinging movements like
the squat and deadlift.
6. BANDED ROW - Movements performed at the back of your body are sometimes hard to feel
correctly. The mind-muscle connection is vital for results and proper form. Performing a banded
row will help to activate your back muscles. Banded rows also warm up your shoulder joints and
shoulder blades.
7. RUNNING ON THE SPOT - Performed by standing up with the legs hip-width apart and
with a slight bend at the knees. First, raise the left leg and swing the right arm forward slightly.
Then, with a slight bounce in the transition, switch legs so that the right leg is raised and the left
arm swung forwards.
8. JUMPING JACKS - Stand with your feet together and hands by your sides. Jump up,
spreading your feet wider than hip-width apart, while simultaneously raising your arms
overhead. Jump again to return to the starting position. This exercise engages multiple muscle
groups and elevates your heart rate.
9. LEG SWINGS - Stand beside a wall or a sturdy object and hold onto it for support. Swing one
leg forward and backward, gradually increasing the range of motion. Repeat with the other leg.
Leg swings help loosen up your hip joints and stretch your leg muscles.
10. INCHWORM EXERCISE – The inchworm exercie helps strengthen the muscles in the front
body and stretch the muscles in your back body. Your whole body will become engaged during
this movement, which is excellent for an active warm-up. The stabilizing muscles in your
shoulders, hips, glutes, quadriceps, and core will all start to fire up and prepare your body for
your workout.
11. GATE OPENER - Targets the muscles of your lower body, pelvis, and core. This exercise
improves mobility and range of motion in your hips while creating stability and balance. Using
the gate opener exercise for your warm-up will help prepare the psoas muscles that run from
your lower back region through your pelvis and to your femurs. These muscles help stabilize
your back, and activating them in your warm-up will protect you from injury during exercises
that cause you to flex at the hip joint.
ADVANTAGE OF WARM-UP EXERCISE
1. INCREASED MUSCLE TEMPERATURE - Warm-up exercises raise the temperature of your
muscles, making them more pliable and flexible. This increased flexibility reduces the risk of
muscle strains, tears, and other injuries during physical activity.
2. ACTIVATION OF NEURAL PATHWAYS - Warm-up exercises activate and prepare the
neural pathways responsible for coordinating muscle contractions and movements. This
activation improves the communication between the brain and muscles, enhancing coordination
and reaction times.
3. INJURY PREVENTION - By gradually increasing the intensity of physical activity, warm-up
exercises reduce the risk of injuries. They prepare the body for the specific movements and
stresses involved in the upcoming exercise, allowing you to perform at your best while
minimizing the chances of strains or other injuries.
4. ENHANCED BLOOD FLOW - Engaging in a warm-up routine increases blood circulation,
delivering oxygen and nutrients to the muscles. Improved blood flow prepares the cardiovascular
system for the demands of exercise and promotes efficient muscle function.
5. POST-EXERCISE RECOVERY - A well-executed warm-up can contribute to a smoother
transition into exercise and improve post-exercise recovery. By gradually increasing heart rate
and blood flow, it helps the body recover more efficiently after the activity, reducing muscle
soreness and aiding in the removal of metabolic waste products.

COOL DOWN ACTIVITIES

Cooling down is a easy exercise that will allow the body to gradually transition from an
exertional state to a resting or near resting state. The purpose of the cool-down after a workout or
sporting activity is to bring the body back to its normal state, prevent soreness and injury and
avoid pooling of blood.
Parts of an Effective Cool Down

*Gentle Exercise: Jogging or walking

*Stretching: Static stretching and PNF stretching is usually best.
*Re-fuel: Both fluid and food are important

Different types of Cool-down

1. Standing squad stretch - The standing squad stretch is a simple exercise designed to stretch the
quadriceps, the big muscles that cover most of the thighs.
2. Hamstring Stretch - To stretch the hamstring muscles, extend one leg out in front. Then lean
forward to feel the stretch in the back of the thigh. Repeat with the other leg. Don't bounce.
3. Child’s Pose - Child's pose is a forward bend pose. It's meant to relax your body and allow you
to focus on your breathing.
4. Shoulder Stretch - The Shoulder Stretch is a simple flexibility test to determine if the hands
can be brought together behind the back. This test is part of the Fitness Gram Program, as an
alternative to the Back saver Sit and Reach Test.
5. Spinal Twist - Stands with feet comfortably apart and arms extended in front with the palms
facing, then twists to one side.
6. Triceps Stretch - Triceps stretches can ready your upper arm muscles for weightlifting and
cardio exercises and supports muscle recovery post-workout.
7. Pigeon Pose - The torso lifts, opening the chest, with a slight arch in the back. This pose is
also known by its Sanskrit name, kapotasana.
8. Knee to chest stretch - Lie on your back with your knees bent and your feet flat on the floor.
Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight,
whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for
at least 15 to 30 seconds.
9. Knee to chest stretch - Lie on your back with your knees bent and your feet flat on the floor.
Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight,
whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for
at least 15 to 30 seconds.
10. Butterfly Stretch - The butterfly stretch is a seated groin and inner thigh stretch that targets
those areas. It is a great stretch for athletes who play field or court sports, runners, and anyone
who has tight hips or a history of groin injuries. 1 It is also a preparatory stretch to get you
flexible enough to do splits.
11. Standing Forward Bend - The feet are placed together flat on the ground, the legs are straight
and the body hinges forward from the hips.
12. Knee to chest pose - It is a supine pose wherein one or both knees are drawn in toward the
chest.
13. Standing Forward Bend - It is also an inversion because the heart is higher than the head
when the body is in this pose. The feet are placed together flat on the ground, the legs are straight
and the body hinges forward from the hips.
14. Cross body shoulder stretch - Grab one arm above your elbow with your opposite hand, and
pull it across your body toward your chest until you feel a stretch in your shoulder. 
15. Jogging or Walking
HERE ARE SOME OTHER BENEFITS OF COOLDOWN
1. REGULATING YOUR HEART RATE: Exercising in general causes your heart rate to
increase and after exercising, your heart beats faster than the normal and you need to bring it to
its normal rate.
2. Reducing the build-up of lactic acid: After intense workouts, lactic acid builds up in our
bodies which lead to cramping and stiffness. Cooling down helps speeding up the process of
releasing the lactic acids in our body and accordingly, your body recovers more quickly.
3. Preventing Injuries: Like warming up, cooling down after exercises help prevent injuries such
as muscle tears.
4. Body Restoration:
Our bodies undergo several changes during working out such as adrenaline pumping, increased
temperature, and accelerated breathing. Cooling down after a workout helps restoring the body to
its normal condition.
5. Stress relief and relaxation: As your body begins to slow down, you begin to get into a
relaxation mood and the brain begins to release dopamine and serotonin, the two hormones that
are responsible to make us feel good and less stressed.
Here are some other benefits of Cool down:
*Helps prepare your muscles for next time you exercise
* Increase flexibility
* Assist your body in its repair process