FILAMER CHRISTIAN UNIVERSITY

COLLEGE OF TEACHER EDUCATION

LECTURE MANUAL
IN
PHYSICAL ACTIVITIES TOWARD HEALTH
(PATHFIT 1)

(Outcome-Based Education (OBE) Aligned)

Based on CMO No. 39 Series of 2021

Name of Student

1
 TABLE OF CONTENTS

INTRODUCTION ABOUT FILAMER CHRISTIAN UNIVERSITY 1

PHILOSOPHY 1

VISION AND MISSION 1

GOALS 1

CORE VALUES 1

COURSE INFORMATION AND COURSE DESCRIPTION 2

COURSE REQUIREMENTS AND OTHER CLASS CONCERNS 2

2
FILAMER CHRISTIAN UNIVERSITY

Filamer Christian University, Inc., a non-stock, non-profit institution was founded,

organized and registered under the laws of the Republic of the Philippines for the purpose of
carrying on a mission of spiritual, moral and intellectual, physical training and instruction in
order to build up character and promote scholarship, research and community welfare.

PHILOSOPHY

Filamer Christian University is committed to the education of the person, the

development of God-given talents, enrichment of the intellect, the refinement of character,
reverence to God and the appreciation of God‘s Creation.

FCU VISION
A globally-linked Christian University nurturing people and communities for
transformative leadership and nation building.

Filamer Christian University commits to:

1. Instill Christian values among people and communities through holistic education.
2. Innovate models of development through research, knowledge management and
community building.
3. Inspire transformative leadership and exemplary lives.
4. Initiate collaborative linkages and partnerships with national and international organizations.

GOALS

1. Perpetuates the Christian heritage of the School as a Church-related institution maintaining

an ecumenical stance.
2. Demonstrate Christian love by reaching out and participating in society building through
community service.
3. Designs research-based developmental models on knowledge management and community
building.
4. Establishes institutional self-sufficiency and sustainability.
5. Strengthens collaborative regional and international partnerships and linkages

FCU Mission
Filamer Christian University commits to:
• Instill Christian values among people and communities through holistic education.
• Innovate models of development through research, knowledge management and
community building.

3
• Inspire transformative leadership and exemplary lives.
• Initiate collaborative linkages and partnerships with national and international
organizations.

CORE VALUES

SPIRITUALITY Commitment to Christian Faith

SERVICE EXCELLENCE Commitment to academic and administrative

excellence

SOCIAL RESPONSIBILITY Commitment to research and community

COURSE INFORMATION

Course Name PE 1: Physical Activities Toward Health and Fitness 1 (PATHFIT- 1):
Movement Competency Training Course Code
PE 1
Pre-requisite Subject PE 2 Course Credit 2 units

Course Description
 PATHFIT 1 involves in movement competency training. It reintroduces the fundamental
movement skills, particularly the locomotor skills starting with the foundational core and
mobility training.
 It is aimed at helping the learner move well (or better) so they can meet the demand of
functional fitness and physical activity performance. This enables the learner to move
more with purpose.
 This course consist of non- locomotor or stabilization skills, mobility and locomotor skills.

COURSE EVALUATION
Grading System
Major Exams 20 %
Quizzes 10%
Attendance 10%
PERFORMANCE OUTPUTS/TASKS 60 %
TOTAL 100%
Course Requirements and Other Concerns:

4
1. Attendance

Attendance should start at the first day of the semester. It is important that the student
should attend every class. Each student is allowed a total of 7 excused and unexcused absences.
The 8th absence mark results to an automatic ―DROPPED‖ from the class roll. Three (3)
―TARDY‖ marks are equal to one (1) absence mark. In case of absence, you will be held
accountable for all work missed. Failure to attend class will impact your final grade.

2. PE Uniform

Each student is required a complete set of PE uniform which should be worn at all times
every time he/she has a class in PE 3.
Each student must bring their own Yoga Mat.

3. OBE Module

Each student should have a personal copy of the OBE Module of the subject.

4. Theoretical Examinations

These include quizzes, and three (3) major examinations namely Prelim, Midterm and
Final Examinations.

5. Practical Examinations

Students should take the practical examinations set by the teacher. They will be graded
according to: Individual/Pairs/ Teams performance.

6. Make – Up Test

A. Written Examination

This will be given as scheduled by the teacher to those who have valid reasons or
students with emergencies like illnesses, injuries, deaths in family for their absence during the
test.

B. Practical Examination

In case of illness or injury, the student should submit a medical certificate

recommending for sick leave on the date of the missed examination by a qualified medical
practitioner.
However, those who are properly identified as not allowed to participate in the more
strenuous physical activities will be given alternative activities like paper works, project. etc. and
the student must show proof of doctor‘s note.

5
7. Incomplete Mark (INC)

A grade of Incomplete (noted "INC" on the transcript) may be assigned when a student in
good standing in a course has completed and passed a majority of the work required for a course
but, for reasons beyond the student's control, cannot complete the entire course or fails to
complete other requirements of the subject due to illness or other valid reasons.

8. Classroom Policies

a. Always be on time. Punctuality is one of the best qualities to be developed right from school
days.

b. Be well dressed in complete uniform. Always come to the classroom in complete uniform as
described in school policy. It is good to plate your hair if you have a long one and avoid
wearing jewelry. Make sure that dresses are washed properly and socks are changed daily.
Coming to classroom presentable can help you stay fresh day long.

c. Maintain good personal body hygiene. It is the most important to maintain personal hygiene
while you are in class and always.

d. Actively participate in classroom activities. There will be a lot of activities and classroom
games as part of learning. Every student should voluntarily come up to actively participate in
all of them and never stay behind.

e. Use technology appropriately. Cell phones and other gadgets are not allowed while classes or
activities are going on.

10. Methods of Instruction and Strategies

a. Lecture/Discussion
b. Actual Demonstration
c. Skill Drills
d. Skill Repetition
e. Skill Application
f. Simulated Game Situations
g. Video movement analysis

11. Needed Materials

a. Module
b. Visual Aids
c. Video Clips
d. Facilities and Equipment
e. Yoga Mat
f. Meter Stick

6
THE COURSE LEARNING OUTCOMES
At the end of the course, pre-service teachers should be able to:
1. Move more
2. Move better, and
3. Move with purpose

COURSE CONTENT
Part 1. Core Training
Concepts:
a. Directional terms
b. Non- locomotor or stabilization skills
c. Exercise regression and progression

Part 2. Mobility training:

Concepts:
a. Mobility vs. stability
b. Ankle, hip, T-spine and shoulder mobility

Part 3. Fundamental movement skills training: Locomotor skills

CORE TRAINING

The ability to move well is influenced by stability, which a strong and integrated
functioning of the core muscles provide‖ Vibal group, INC, Urbiztondo, et al., 2019).
Non- locomotor skills ―Controlled bodily movements ( e.g., Shifting the body parts) that are
performed from a relatively stable base of support‖ (Vibal group. Inc., Urbiztondo, et al., 2019)
Mobility training ―Mobility refers to the ability of the joint to move well through its specific
range of motion (ROM). Mobile joints include the ankle, hip, thoracic spine to T-spine and the
shoulder. Mobility is coupled with flexibility‖ (Vibal group, Inc., Urbiztondo, et al., 2019 )

Course Content
A. Non- locomotor /Stabilization skills:
 Bracing the core
 Breathing
 Dead bug Series
 ( Lumbopelvic) Hip Bridge
 Rolling

7
  Bird Dog Series
 Press Up
 ( Scapulothoracic) Scapula protraction & retraction, YTW
 Plank Series
 Foundational Core squat/ series, split squat, lateral squats, and split stance deadlift

B. Mobility Training:
 Hip: quadruped hip circles, standing hip circles. Pigeon stretch,
Lateral lunge, reverse lunge with OH stretch
 T-spine: quadruped t-spine rotation
 Hip & shoulder: wall slides
 Hip, shoulder and t-spine: plank t-roll and spiderman stretch

C. Locomotor Skills :
 Craling series ( baby , bear, crab, gorilla, plank walk, linear lateral)
 Jumping & Landing
 Running ( arm and leg action)
 Linear: High knee march- walk, skip in place, skip forward, back pedal,
backwards jog )
 Lateral: Side shuffle, skips, high knees, carioca

COURSE REQUIREMENTS AND OTHER CONCERNS:

1. Attendance
Attendance should start at the first day of the semester. It is important that the student
should attend every class. Each student is allowed a total of 7 excused and unexcused absences.
The 8th absence mark results to an automatic ―DROPPED‖ from the class roll. Three (3)
―TARDY‖ marks are equal to one (1) absence mark. In case of absence, you will be held
accountable for all work missed. Failure to attend class will impact your final grade.

2. PE Uniform
Each student is required a complete set of PE uniform which should be worn at all times
every time he/she has a class in PE 3.
Each student must bring their own Yoga Mat.

3. OBE Module
Each student should have a personal copy of the OBE Module of the subject.

4. Theoretical Examinations
These include quizzes, and three (3) major examinations namely Prelim, Midterm and
Final Examinations.

8
5. Practical Examinations
Students should take the practical examinations set by the teacher. They will be graded
according to: Individual/Pairs/ Teams performance.

6. Make – Up Test

A. Written Examination

This will be given as scheduled by the teacher to those who have valid reasons or
students with emergencies like illnesses, injuries, deaths in family for their absence during the
test.

B. Practical Examination

In case of illness or injury, the student should submit a medical certificate

recommending for sick leave on the date of the missed examination by a qualified medical
practitioner.
However, those who are properly identified as not allowed to participate in the more
strenuous physical activities will be given alternative activities like paper works, project. etc. and
the student must show proof of doctor‘s note.

7. Incomplete Mark (INC)

A grade of Incomplete (noted "INC" on the transcript) may be assigned when a student in
good standing in a course has completed and passed a majority of the work required for a course
but, for reasons beyond the student's control, cannot complete the entire course or fails to
complete other requirements of the subject due to illness or other valid reasons.

8. Classroom Policies

a. Always be on time. Punctuality is one of the best qualities to be developed right from school
days.

b. Be well dressed in complete uniform. Always come to the classroom in complete uniform
as described in school policy. It is good to plate your hair if you have a long one and avoid
wearing jewelry. Make sure that dresses are washed properly and socks are changed daily.
Coming to classroom presentable can help you stay fresh day long.

c. Maintain good personal body hygiene. It is the most important to maintain personal hygiene
while you are in class and always.

d. Actively participate in classroom activities. There will be a lot of activities and classroom
games as part of learning. Every student should voluntarily come up to actively participate in
all of them and never stay behind.

9
e. Use technology appropriately. Cell phones and other gadgets are not allowed while classes or
activities are going on.

10. Methods of Instruction and Strategies

a. Lecture/Discussion
b. Actual Demonstration
c. Skill Drills
d. Skill Repetition
e. Skill Application
f. Simulated Game Situations
g. Video movement analysis

11. Needed Materials

a. Module
b. Visual Aids
c. Video Clips
d. Facilities and Equipment
e. Yoga Mat
f. Meter Stick

SWEET ALMA MATER

Sweet Alma Mater

Around and o'er thee lies
Fair scenes of earth and skies
My Filamer
But thou art fairer far
To me thou child thine are
Beauties of earth and skies
My Filamer

10
 HALLS OF FILAMER

Oh, we love the halls of Filamer Will echo down the halls and disappear
That surround us here today, But as we sadly start
And we will not forget tho‘ our journeys far apart
We be far far away. A part of every heart will linger here.
To the hallow‘d halls of Filamer In the sacred halls of Filamer
Ev‘ry voice will bid farewell Wh‘re we‘ve lived and learned to know,
And shimmer off in twilight That thru‘ the years we‘ll see you
Like the old vesper bell. In the sweet afterglow.
One day a hush will fall,
The footstep of us all

11
 UNIT-1
INTRODUCTION OF PHYSICAL EDUCATION

Introduction
Physical Education as a subject in the curriculum has been dejectedly uncared for in the
past and has suffered many setbacks due to misconceptions among the teachers and
administrators who, perhaps, never had the chance to be acquainted more about the field. It is,
therefore , necessary that this subject area be properly defined and interpreted so that it will
receive its rightful emphasis in the educational program.
In this unit, the students taking PATHFIT – (Physical Activity Towards Health and
Fitness) as a required subject will comprehend better about the meaning of Physical Education
and the coverage of the course. There is almost undisputed agreement that optimum health is
one‘s most esteemed possession. Schopenhaucer, the German philosopher expressed this thought
when he wisely remarked ―the greatest of folliers is to neglected one‘s health for any advantage
of life‖
General Objectives: At the end of the unit, the students are expected to:
 define physical education and interpret its meaning its meaning in relation to life
situation
 analyze fitness as the major goal of physical education
 discuss the general objectives of PE as a part of educational system and its legal
bases;
 state the purposes of Physical Education in a developing country; and
 participate actively in discussion.

Physical Education : Definition, Goals, Objectives and functions

Specific Objectives
 Explain the meaning of Physical Education;
 Define fitness as the major goal of Physical Education; and
 Differentiate the objectives of Physical Education

Definition of Physical Education

Physical Education has undergone many vicissitudes and numerous changes of path in
the Philippine schools. There was a time when Physical Education was considered as education
of the physical, hence, a muscular physique was considered as a physical educated body. The

12
activities then were termed as ― drill‖ physical training ― and ― calisthenics ― . This old concept
of physical education would, in all respect, mean today as strengthening the muscles.
The newer modern perception of Physical education is that it is education through
physical activities . In modern physical education idiom, it is education through ― movement‖
Wunderlich( 1967) describes of movement as follows:
1. It provides sensory data.
2. It broadens the perspective horizon
3. It stimulates function and structure of all bodily organs.
4. It is the means by which an individual learns about himself in relation to his ambient
environment.
What ― education through movement ― more particularly entails is the taking of that
culture –based family of activities and processes – games, dance, gymnastics, athletics sports,
and outdoor pursuits as a means ― through‖ which the teacher can help effect enviable outcomes,
despite the consequences of whether or not those activities have essential worth of their own.
Physical education focuses on the concept of ― learn to move , move to learn‖
Physical education is an integral part of the education program purposely to promote the
optimum development of the individual physically, socially, emotionally, and mentally through
total movement in the performance of properly selected physical activities ( Andin, 2002.)

Physical Education
Physical Education is an integral part of the education program purposely to promote the
optimum development of the individual physically, socially, emotionally, and mentally through
total movement in the performance of properly selected physical activities (Andin, 2002).

Article XIV Section 19 (1) & (2) of the 1987 Philippine Constitution mandates that:
The state shall promote physical education and encourage sports programs, leaque
competitions , and amateur sports, including training for international competitions , to foster
self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry.
All educated institutions shall undertake regular sports activities throughout the country
in cooperation with athletic clubs and other sectors.

FUNCTIONS OF PHYSICAL EDUCATION

Physical Education performs three functions which are:

1. Biologic Function – refers to the enhancement of the individual‘s growth and

development through body movement.

13
 2. Integrative Function- refers to he personality integration achieved through participation
properly selected physical activities.
3. Social Function – refers to the transmitting values and standards that are consistent with
the needs and ideals of the society.

Fitness – A Major Goal of Physical Education

Different people differ in their notion of fitness. In the field of Physical Education, the
concept of fitness has implications for physical, social, emotional, and mental well-being. In
view of these four aspects, it can be said that FITNESS is the ability to live a healthy, satisfying
and useful life. This type of life is what the educational philosophers and thinkers term as the
―good life‖. This is the ultimate goal of education.
To live the ―good life‖ means that an individual satisfies the basic needs as physical well-
being, love, affection, security and self-respect. He lives blissfully with other people and is
interested in them. He has an interest and yearning to serve humanity and believes in and
exemplifies high ethical standards. Because of his secure relationship with people and future
events, he lives a remarkable and stimulating life.
Physical education as a component of the educational system strives to aid or facilitate
the development of an individual so that he can achieve total fitness to allow him to envoy‘s the
―good life.‖ Therefore, a major goal of physical education is FITNESS.

Objectives of Physical Education

The following objectives of Physical Education are viewed and stated in terms of their
contributions to the outcomes of education and in the curriculum.

Physical Development
Through cautiously selected physical education activities, an individual who participates
energetically will develop and maintain good health and a high level of physical fitness. The
attainment of physical skills can motivate an individual who participates further in physical
activities, hence, his growth and development will be improved.

Social Development
Involvement in Physical Education activities provides opportunities for the development
of enviable social traits needed for adjustment to the social life in general.

Some worthwhile traits are:

1. friendliness
2. cooperation

14
 3. respect for the rights others
4. good sportsmanship
5. good leadership and followership
6. honesty in group competition
Emotional Development
The informal nature of physical education activities offers opportunities for self-
expression and emotional mastery. Examples of worthwhile emotional traits are:
1. self-confidence
2. self-control
3. self-reliance
4. courage
5. determination
Mental Development
Through participation in physical education activities, the individual develops his mental
capacities as he learns the mechanical understanding of the rules and strategies of the games and
sports, and as he discovers ways of improving his movement in gymnastics and dance. Likewise,
it enhances critical thinking how activities are done according to rules, regulations and strategies.

Objectives of Physical Education

1. Knowledge – it enhances critical thinking how activities are done according to rules,
regulations and strategies.
2. Physical Fitness – improves and maintain the workload of the individual without
staggering and undue fatigue after which have time or energy to meet some more
emergencies in life.
3. Social – to understand oneself; to get along with others for effective living.
4. Motor skills – it is the learning of the fundamental skills necessary for participation in
sports and games.
5. Aesthetic – relating or responsive to or appreciative of what is pleasurable to the senses.
6. Nationalism – preservation of cultural heritage through revival of indigenous games,
dances and sports.
7. Conservation of natural environment such as protection of forest and aquatic resources.
Purposes of Physical Education
The Physical Education specialists in our country have identified the following purposes
of Physical Education:
1. To develop optimum physical fitness and health of the individuals so that he is capable of
living the ―good life‖ and contributing his maximum capacity to the attainment of the
goals of the ―New Society‖.

15
 2. To produce individuals who can contribute to the well-being through:
a. the improvement of proper work habits and work attitudes such as punctuality,
cooperative reliability, precision and accuracy, and open-mindedness; and
b. proper emphasis on problem-solving sklls such that an individual can identify a
problem correctly and master the skills necessary or useful in the business worl.
3. To train good leaders with moral integrity of the highest order, and develop other
desirable traits necessary for effective group participation or group living essential to the
New Society through;
a. An adequate system of values by equipping the individual to be able t make moral
choices or decisions needed in daily living; and
b. Offering group participation in such experiences as intramural extramural, play days
or sports feets;
4. To develop creativity and innovativeness inspired by an abiding faith in God and love of
country and fellowmen, and
5. To install a love of and pride for their preservation, and develop an understanding of the
culture of other for a feeling of international brotherhood and unity.

Activities: Group Discussion, Group Presentation, Brainstorming, on Purposes of Physical

Education, Listing of activities that will develop the aspects of Physical Education.

Evaluation:
Answer comprehensively the following questions.
1. what is the importance of fitness to everyday living?
2. What are the purposes of Physical Education in our country?
3. Discuss the purposes of PE in relation to one‘s everyday.

16
17
 Unit II
PHYSICAL FITNESS

Introduction
Physical fitness is but one part of the total fitness that includes the mental, emotional, and
social aspects of the individual‘s total well-being. Physical fitness is the result of the following
factors:
1. good medical and dental care;
2. proper nutrition;
3. adequate rest and relaxation; and
4. regular physical activity and or exercises.
However, no single factor can suffice for meeting the needs or our society. Physical fitness is
not permanent. The fitness level of an individual deteriorates once he stops his regular regimen
of routinary exercises and physical activities. Also, this activity will be useless without the other
factors contributory to the total fitness of an individual.

PHYSICAL FITNESS

The Meaning Concepts and Components of Physical Fitness

A. Health-Related Fitness
B. Performance-Related Fitness
C. Benefits and Parameters of Physical Fitness

The Meaning Concepts and Components of Physical Fitness

Physical Fitness is the ability to perform one‘s daily task efficiently without undue
fatigue but with extra ―reserve‖ in case of emergency.

Being physically fit means being able to perform one‘s daily task efficiently without
undue fatigue and still have an extra energy to enjoy leisure activities and/or meet emergency
demands.

Concepts of Physical Fitness

1. Organic Vigor – refers to the soundness of the heart and the lungs, which contributes to
the ability to resist diseases .

18
 2. Endurance – is the ability to sustain long-continued contractions where a number of
muscle groups are used; the capacity to bear or last long in a certain task without undue
fatigue.
3. Strength - is the capacity to sustain the application of force without yielding or breaking;
the ability of the muscle to exert effort against the resistance.
4. Power – refers to the ability of the muscle to release maximum force in a shortest period
of time.
5. Flexibility – it is a quality of plasticity, which gives the ability to do a wide range of
movement.
6. Agility – is the ability of an individual to change directions or position in space with the
quickness and lightness of movement.
7. Balance – is the ability to control organic equipment neuro-muscularly; a state of
equilibrium.
8. Speed – is the ability to make successive movements of the same kind in the shorts
period of time.

Components of Physical Fitness

The components of Physical Fitness are divided into two categories the health-related
components (Flexibility Cardiovascular Endurance, Muscular Strength, Muscular Endurance and
Body Composition) and the performance-related components (Agility, Balance, Coordination,
Power, and Speed).

I. Health-Related Fitness
Health-Related Fitness is a function of body‘s adaptation to exercise. It could be
developed and maintain through the regular and proper exercise program. There are at least five
(5) components of Health Related Fitness. They are as follows:

A. Muscular Strength refers to the ability of the muscle to exert maximum effort in brief
duration. It may be developed through isotonic, isometric, or isokinetic contractions.

Isotonic Contractions are voluntary contractions in which muscles shorten and lengthen
alternately. The muscle contracts of varying speed against a resistance. The contractions are
of two types:

1. Concentric Contraction – refers to muscles that shorten during exercise. There is no

movement that occurs and the length of the muscle remains unchanged.
2. Eccentric Contraction – refers to the muscle that lengthens during exercise. Muscles
exert force due to an outside resistance.

19
 Isometric Contractions are another type of contractions in which the muscles are
contracted against an immovable resistance.

Isokinetic Contractions are similar to isotonic contractions but the muscles are exposed
to fixed machines with variable degrees of resistance.

B. Muscular Endurance refers to the ability of the muscle to endure a sub maximal effort
for a prolonged period of time. Performing a strength exercise such as push-up over a
long period of time performing the same exercise for many continues repetitions is a
demonstration of muscular endurance.

C. Cardiovascular Endurance refers to the ability of the heart, blood vessels and the lungs
to adapt to physical exertion for a prolonged duration.

There are important variables to consider when engaging in any cardiovascular endurance
program These are:
1. Intensity which refers to how stressful the exercise is.
2. Duration which refers to how long will the exercise performed.
3. Frequency which refers to the number of times the individual will exercise each week.
4. Mode which refers to the kind of activity, selected such as brisk working or jogging.

Physiological Benefits of Cardiovascular Training Program

1. Decreased resting heart rate;

2. Decreased recovery time from a bout of exercise;
3. Increased blood volume and red blood cells to transport oxygen throughout the body;
4. Stronger heart muscle allowing it to eject more blood (stroke volume) with each heart
beat.
5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and
nutrients between blood and body cells;
6. Decreased rate of respiration;
7. Increased aerobic capacity which allows the body cell to utilize oxygen for better work
efficiency; and
8. Prevent and/or reduction of the risk of developing coronary heart diseases.

Activities that develop cardiovascular endurance

1. Prolonged brisk walking

2. Prolonged jogging
3. Stationary bicycling

20
 4. Prolonged skipping rope
5. Playing basketball
6. Continuous swimming
7. Rowing
8. Aerobic dancing
9. Hiking
10. Playing football

D. Flexibility is the ability of the muscles and joints to go through a full range motion.
Flexibility reduces the risk of injury, enhances performance and prevents muscle
soreness.

1. Structure of the joints;

2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle tissue that connects the joints.

It involves four basic movements, namely: flexion (bending of a body segment),

extension (straightening a body segment), abduction (moving a limb away from the body), and
adduction (moving a limb toward the body).
Body flexibility is achieved through stretching specific segments of the body. To achieve
good flexibility, exercise should be performed daily. For very tight muscle-joint area, it is highly
recommended that flexibility exercises be done at least twice a day.

Types of Stretching (Basic Methods Used to Develop Join Flexibility)

1. Ballistic Stretching. Ballistic stretching uses muscle contractions to force muscle
elongation bobing movement quickly elongates the muscle with each repetition; the
bobbing also activates the stretch reflex response (Nelson & Kokkonen, 2007).
Example: Ballistic Stretching – forward bending done in rapid bouncing movement.
2. Static Stretching. This involves slowly stretching segment of the body to the farthest
point and holding that position for at least 15-30 seconds.
Example: Static stretching – seated hamstring stretch
3. Dynamic Stretching. Dynamic stretching is the use of a muscle‘s own force production
and the body momentum to take a joint through the full available range of motion (Clark
& Lucett, 2010a).

4. Proprioceptive Neuromuscular Facilitation (PNF). It involve the contract – relax

approach to stretching. During the contract-relax, the partner attempts to move the limb at
its lengthened range of motion and isometrically resists the partner‘s attempt to move the
limb into a deeper stretch.

21
Fitness Benefits of Flexibility Exercise\
1. Increased range of muscle joint motion;
2. Reduced muscle stiffness and increased body relaxation;
3. Improved blood circulation in specific body segment;
4. Reduced incidence of injury during a major sport event; and
5. Reduced risk of cardiovascular problems in exercise.

E. Body Composition refers to the proportion of lean body mass to fat body mass. It stresses
one‘s relative fatness or leanness in relation to height.

Somatotypes
Somatotyping or body typing is a system of classifying an individual according to the
shape of the body.
1. An ectomorph body type is characterized jas lean and small body build with greater
surface area to mass ratio.
2. A mesomorph body type has a relative predominance of muscles. The bones are usually
larged and heavy with massive limbs, thus contributing to greater weight than the
ectomorphic body type.
3. An endormorph body type is characterized by a relative predominance of soft roundness
and large digestive viscera. There is a greater percent of body fat when compared to lean
body mass.

Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the
individual understand the extent of weight reduction or weight gain he/she expects to achieve
given a well-defined exercise program. Among athletes, somatotype is highly correlated to
excellent sports performance depending on the type of sport event.

22
II. Performance Related Fitness
It refers to the quality of one‘s movement skill. It includes 5 general components namely:
1. Balance is the ability to maintain equilibrium in relation to changes in body position.
2. Coordination is the harmonious working relationship between the skeletal muscle and
nerves in one aspect of movement.
3. Agility is the ability to perform of an individual to quickly shift or change direction of the
body from one point to another.
4. Speed is the ability to perform a task or move from one point to another in the shortest
possible time.
5. Power is the ability to perform one maximum effort in a short period of time.

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength with activity and
deteriorate from lack of it. Fit muscles use less energy to perform the same task, leading
to an increase in vitality.
2. Posture. A physically fit person is able to maintain his general postural alignment better
than one weak musculature. Good fitness as a program stresses the development of anti-
gravity muscles, which maintains good abdominal wall and the arm and shoulder girdle.
3. Relieves Lowback Pain. A lack of physical activity has been found to be major cause for
some cases of pain in the lower back. Most adults who suffer from low-back pain are
relieved from this pain by exercises that strengthen the back and abdominal muscles.
4. Retards Aging Process. Continued participation in regular exercises of the proper
amount and severity is of considerable value in postponing that usually takes place as a
person grows old.
5. Physical Fitness and Ability to Meet Emergencies. The body that is accustomed to
sedentary living habits can usually operate ineffectively even though it is operating near
maximum effort.
6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is
improved as a result of regular participation in physical activity.
7. Relaxation. Overactive minds in underactive bodies often need physical outlets for
accumulated emotional and muscular tensions that seem to be relieved by actions of the
skeletal.
8. Improvement of Personality and Social Skills. Participation in games and sports aids in
improving the personality and in developing desirable social skills.
9. Mental Fitness. Because of the mental and physical relaxation that often results from
physical activity, regular exercise is thought by many to be of considerable values in
aiding the natural mental processes to function with increased efficiency.
10. General Growth. They physically fit person usually possesses a high degree of general
resistance, which enables him in successfully avoiding minor illness.

23
The Paramenters of Physical Fitness
Many proponents of physical education have various ideas on how to measure physical
fitness. Educators on physical education today separate the various disciplines into four
measurable parameters, which are:
1. Muscular Endurance
2. Muscular Strength
3. Cardio-respiratory Endurance
4. Joint Flexibility

The above parameters are considered the hard core of physical fitness. Without strength,
participation in physical activity is not possible and the fitness of the individuals is limited.
When muscles are weak or lack endurance, all movements are curtailed, since all movements
depend on the strength of the muscle or groups of muscles curtailed, since all movements depend
on the strength of the muscle or groups of muscles.
A fit individual can maintain a lower heart rate during activity which can supply a greater
volume of blood with each contraction of the heart and can recover more quickly after exercise
than a less fit individual.
As the late president John Fitzgerald Kennedy said, ―Physical Fitness‖ is not only one of
the most important keys to a healthy body; it is the basis of dynamic, creative, and intellectual
activity in that intelligence and skill can function at the peak of their capacity when the body is
healthy and strong.

Activities: Group Sharing/Brainstorming

Evaluation: Written Quiz

24
Name Date
Group Class Schedule Score

WORKSHEET 1
Introduction – Physical Education

25
 Unit III
NUTRITION:
Definition, Concepts, Nutrients Functions, Best Sources and Approximate Weights

It is necessary for an individual to consume more than 40 different nutrients in order to

maintain good health. Because no single food source contains all of these nutrients, variety in
one‘s diet is essential. Eating wide variety of foods will help ensure adequate intake of
carbohydrates, fats, proteins, vitamins, and minerals.
Nutrition refers to the food intake, which is the key to any level of physical conditioning.
It involves the nutrients that get into the body through the regular three meals and snacks.
Nutrient refers to the substance in food that provides structural or functional components
or energy to the body.
Essential nutrient refers to the substance that must be obtained from the diet because the
body cannot make it in sufficient quantity to meet its needs.

The Food Groups

Contemporary health specialists consider the four basic food groups namely:
1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice, whole grain
flour, potatoes, cereals and seeds belong to this group. The main component of these
foods is starch, which is turned into sugar needed to produce energy.
2. Protein-rich foods. These are the building blocks of the body as they build and repair
body tissues. They also provide energy reserves when carbohydrate and reserves are used
up. Sources of protein are meat, fish , poultry, beans, milk and eggs.
3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the
internal organs and provide essential fatty acids, but they are relatively inefficient in the
production of energy. Besides, high-fat diet may contribute disease to some vital organs
of the body. To keep fats to a minimum, avoid fried foods, mayonnaise, butter cheese,
rich desserts and fatty sausages. Vegetable fats are nutritionally better than animal fats.
4. Vitamin and mineral-rich foods. These are body regulator of metabolic processes.
Sources of most vitamins and minerals are green leafy and yellow vegetables and fruits
Vitamins C and D are not stored in the tissue so that a daily intake of these foods should
be practiced.
A balance diet is made up of all the basic food groups so that the three meals (and snacks)
can provide sufficient nutrients needed by the growing and active body. The quantity of food is
considered in maintaining the weight of a student.
According to Department of Health (DOH), there are six (6) essential nutrients that the
body needs to function properly. Nutrients are compounds in foods essential to life and heath,

26
providing us with energy, the building blocks for repair and growth and substances necessary to
regulate chemical processes.

The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins,
minerals, and water. The primary sources of each nutrient are as follows:

1. Protein: meat, dairy, legumes, nuts, seafood and eggs

2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avacados, and
olives, meat and seafood
4. Vitamins: common vitamins include the water soluble B group vitamins and vitamin C
and the fat soluble vitamins A, D, E and K.
a. Fruits and vegetables are generally good sources of Vitamin C and A and folic acid
(aB group vitamin).
b. Grains and cereals are generally good sources of the B group vitamins and fiber
c. Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and
E.
d. Milk and vegetable or soya bean oil are generally good sources of vitamin K, which
can also be synthesized by gut bacteria.
5. Mineral: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form
of minerals.
a. Milk and dairy products are a good source of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the soil in which they are produced) are
generally good sources of iodine.
6. Water. As a beverage and a component of many foods, especially vegetables and fruits.

In many cases, water is the ―forgotten nutrient.‖ Although water odes not provide energy
to the body in the form of calories, it is a substance that is essential to the life. Among other
things, water lubricant joints, absorbs shock, regulates body temperature, maintains blood
volume, and transports fluids throughout the body, while comprising 60% of an individual‘s
body.

Approximate Weights
To start with, you should know the approximate weight for your age, height and body
built. Below is suggested by Kenneth Cooper to determine your weight and which should be
maintained to avoid consequences affecting one‘s well-being.

27
 For light to medium-built individuals below 30 years of age:
Male: Height in inches‘ x 4 – 28
e.g. Height is 5‘10‖ or 70 inches
70x4 = 280 = 152 lbs.

Female: Height in inches‘ x 3.5 – 108

e.g. Height is 5‘4‖ or 64 inches
64x3.5 = 224-108 = 116 lbs.

Obese individuals should see the physician for prescription on the weight and health
maintenance.

Guidelines to Lifelong Weight and Health Maintenance

Below are some guidelines that are conducive to lifelong weight and health maintenance.
1. Eat balanced meals everyday.
Balanced meal means eating adequate foods containing carbohydrates, proteins,
fats, vitamins and minerals. This food combination for a good breakfast provides long-
lasting energy the whole day.
2. Follow a consistent eating pattern.
Eat three meals a day. Regular eating habits through a variety of foods and
nutrients contribute to sound nutrition. Never skip a meal! Begin your day with a good
breakfast.

3. Maintain your ideal weight.

If you are overweight, be sure to increase calorie expenditure by exercising. It is
believed that good physical health and overweight are not compatible. Besides you
cannot look your best if you are overweight.
4. Eat low-calorie snacks and avoid junk foods.
Form the habit of eating fruits. Fruit juice, unbuttered corn or light sandwiches
can tide you over to the next meal. Most junk foods contain much sugar or salt or
preservatives which are not essential in improving one‘s diet.
5. Cut down on high-fats food and eat more lean meats.
Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid
excessive port dishes and cheese but go for fish, poultry and lean beefs.
6. Drink 6-8 glasses of fluids a day.
Water and other fluids are necessary to certain bodily functions. They aid
digestion, regulate temperature and help carry nutrients throughout the body.

28
 7. Eat amidst a relaxed and pleasant atmosphere
Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a
tendency that you will not over eat. Finishing a meal hurriedly may lead to indigestion.
8. Food supplement may be take if necessary.
A well-balanced diet generally provides enough nutrients for people to carry on
their basic activities. However, most people do not always get adequate nutrients from
their meals. In this case, food supplement in the form of vitamin A, C and E may help
provide protection from infectious diseases. High fiber supplements are likewise found
beneficial in lowering cholesterol level and they prevent constipation on colon problems
as well. These supplements have the potential of improving the dietary intake to insure
balance nutrition.

EVALUATION:
A. Answer the following questions
1. Name the four basic food groups. Give rich sources of each.
2. What should your approximate weight be? Are you over weight or under weight? Why
must you maintain your weight?
3. Cite at least two important guidelines on nutrition and eating habits and explain each.
4. Why are good nutrition plus good eating habits important?

B. Students will be asked to come-up with a Nutrition Jingle to be presented in the class.
Winners in the class will be their representative in the university-wide Nutrition Jingle
Contest.

(Actual performance of the Nutri-Jingle)

29
 Unit IV
MOVEMENT ENHANCEMENT

THE HUMAN MOVEMENT

After studying this unit you will be able to:

 List and describe the functions of bones
 Describe the classes of bones;
 Describe the function and structure of skeletal, cardiac muscle, and smooth muscle;
 Relate the connections between skeletal system and sports;
 Describe the types of muscle; and
 Explain how muscle works.

The Skeletal System

Could you imagine body without bones?

It would have no shape and could not stand upright, vital organs would be almost totally
unprotected, and motor movement would be impossible. Without our skeletal muscles, our
bodies would have no framework, our delicate organs would be unprotected, and we would be
unable to move.
Bone, or osseous tissue, is a hard, dense connective tissue that forms most of the adult
skeleton, the support structure of the body. The skeletal system is the body system composed of
bones and cartilage and performs the following critical functions for the human body:

1. Protects
Our delicate organs need protection:
a. The skull protects the brain.
b. The vertebral column protects the spinal cord.
c. The rib cage protects the heart and lungs.

2. Supports
Our body needs a framework:
a. The skeleton gives shape to our bodies.
b. It holds our vital organs in place.
c. It enables us to achieve a good posture.

3. Moves
Our muscles use our bones to cause movement:
a. The skeleton provides attachment for the muscles.
b. The skeleton is jointed, which allows a wide range of movement.
c. Different joints allow different types of movement.

30
 4. Produces blood
Red and white blood cells are produced in the bone marrow of the ribs, humerus,
vertebrate and femur.

Classification of Bones

The 206 bones that compose the adult skeleton are divided into five categories based on
their shapes. Their shapes and their functions are related such that each categorical shape of bone
has a distinct function.

1. Long Bones. It is a long bone that is cylindrical in shape, being longer that it is wide.
Long bones are found in the arms (humerus, ulna, radius) and legs (femur, tibia, fibula),
as well as in the fingers (metacarpals, phalanges) and toes (metatarsals, phalanges). We
use them in the main movements of our body. Long bones work as levers; they move
when muscles contract.

2. Short Bones. It is short bone that is cube-like in shape, being approximately equal in
length, width, and thickness. The only short bones in the human skeleton are in the
carpals of wrists and the tarsals of the ankles. We use them in fine movements of our
body. Short bones can provide stability and support as well as some limited motion.

31
3. Flat Bones. A flat bone is typically thin, it is also often curved. Examples include the
cranial (skull) bones, the scapulae (shoulder blades), the sternum (breastbone), and the
ribs. We use them to protect the organs of our body. Flat bones serve as points of
attachment for muscles and often protect internal organs.

4. Irregular Bones. It is an irregular bone that does not have any easily characterized shape
and therefore does not fit any other classification. These bones tend to have more
complex shapes, like the vertebrae that support the spinal cord and protect it from
compressive forces. We use them to give our body protection and shape. Many facial
bones, particularly the ones containing sinuses, are classified as irregular bones.

5. Sesamoid Bones. A sesamoid bone is a small, round bone that, as the name suggests, is
shaped like a sesame seed. These bones form in tendons (the sheaths of tissue that
connect bones to muscles) where a great deal of pressure is generated in a joint. These
bones protect tendons by helping them overcome compressive forces. These vary in
number and placement from person to person but are typically found in tendons

32
 associated with the feet, hands, and knees. The patellae (singular = patella) are the only
sesamoid bones found in common with every person. Table 1 reviews bone
classifications with their associated features, functions, and examples.

Table. BONE CLASSIFICATION

Bone
Features Function(s) Examples
Classification

Long Cylinder-like shape, Leverage Femur, tibia, fibula,

longer than it is wide metatarsals, humerus,
ulna, radius,
metacarpals, phalanges
Short Cube-like shape, Provide stability Carpals, tarsals
approximately equal in support, while allowing
length, width and for some motion
thickness
Flat Think and curved Points of attachment for Sternum, ribs, scapulae,
muscles, protectors of cranial bones
internal organs

Irregular Complex shape Protect internal organs Vertebrae, facial bones

Sesamoid Small and round; Protect tendons from Patellae
embedded in tendons compressive forces

33
The Main Parts of the Skeleton

Our skeleton is divided into two parts: axial skeleton and the appendicular skeleton.

Appendicular Skeleton Axial Skeleton

Shoulder girdle Skull

1. Made up of two clavicles and two 1. Made up of 28 bones
scapulas.
2. Only linked by muscles to our vertebral 2. There are also 14 bones in the face and
column, this gives us great flexibility in six in the ear
our arms and shoulder. However, it limits
the force we can use.
3. Fused together in early childhood
4. Protects the brain, eyes and ears
5. Balance mechanisms found in the ears

Arms Sternum
1. Humerus, radius and ulna 1. A large flat bone at the front of the
ribcage
2. There are eight carpal bones in the wrist

3. Five metacarpal bones in the hand 2. Helps to make the ribs cage stronger

4. 14 phallanges in each hand

Hip girdle Ribs

1. Made up of two halves, each formed by 1. Made up of 12 pairs joined to the
three bones, which are fused together on vertebral column.
each side.
2. Forms a very stable joint with the 2. Seven pairs are joined to the sternum.
vertebral column and passes the weight
of the body to the legs
3. Supports the lower abdomen and 3. Three pairs are joined to the seventh rib
provides a strong joint for the femur (false ribs).
4. The female pelvis is wider and shallower 4. Two ribs are unattached (floating ribs).
than the male pelvis. This is to make
childbearing easier, but it does make
running less efficient.
5. The ribcage protects our lungs and heart.
Legs
1. Femur, tibia and fibula
2. There are seven tarsals in each foot.
3. Five metatarsals in the foot
4. 14 phalanges in each foot

34
Parts of the Skeletal System

ource: https://images.app.goo.gl/DbFBxKonhtNGPTXu5

35
How Do We Move?

The skeleton has many joints. A joint, also called an articulation, is any place where
adjacent bones or bone and cartilage come together (articulate with each other) to form a
connection. There are two classification of joints: structurally and functionally. Structural
classifications of joints take into account whether the adjacent bones are strongly anchored to
each other by fibrous connective tissue or cartilage, or whether the adjacent bones articulate with
each other within a fluid-filled space called a joint cavity. Functional classifications describe
the degree of movement available between the bones, ranging from immobile, to slightly mobile,
to freely moveable joint. Thus, immobile or slightly moveable joints serve to protect internal
organs, give stability to the body, and allow for limited body movement. I contrast, freely
moveable joints allow for much more extensive movements of the body and limbs.

Immovable joints. A formulation of two bones that have

been fused together. Such joints are capable of
movement by muscular force. For all practical purposes,
they could as well not exist, except that they do serve a
protective function. Slight movement might occur in the
joints, resulting in a cushioning effect when external
force is applied. For example, if a blow is struck on the
head, the immovable joints of the cranium will permit
slight movement.

Slightly Movable Joints. These joints are not firmly

fixed as are immovable joints, but the structure of bones
and connective tissues in and around the joints restricts
the range of motion to only a few degrees. Examples of
slightly movable joints are those located in the spine. It
is also found between the sacrum and ilia, and at the
front and back attachments of the ribs.

Free Movable Joints. These joints have a comparatively

large of movement and are of prime importance in motor
performances. They are located in the upper and lower
extremities. Examples of freely movable joints are the
shoulder, elbow, wrist, hip and knee joints.

36
 Joints and Sports

When we make skilled sporting movements, our different joints work smoothly together.
In order to work well, they must be capable of a full range of movement. To give stability to the
joint, the muscles and ligaments surrounding each joint must be strong enough.

The demands of sport severe stress on our joints. We must warm up thoroughly before
activity and we should cool down afterwards.

Joints can be injured as a result of impact, internal forces or a mixture of both. Common
examples include sprained ankle, tom knee ligaments and dislocated shoulder.

Planes of the Body

The sagittal plane is a vertical plane extending in an ateroposterior direction dividing the
body into right and left parts; effectively the forward and backward plane. A sagittal plane is any
plane parallel to the median plane.

The coronal (or frontal) plane is a vertical at right angles to the sagittal plane that divides
the body into anterior (front) and posterior (back) portions; effectively the side movement plane.

The transverse (or horizontal) plane is a horizontal cross-section, dividing the body into
upper and lower sections, and lies at right angles to the other two planes; effectively and
rotational movement plane.

Kinds of Joint Movements

The following are descriptions of all the movements that occur in the body joints. The
descriptions are based on the assumption that the body is in the standard anatomical position, that
is, the erect position with the palms forward.

37
1. Flexion (bending) is a movement of segment of the body causing a decrease in the angle
at the point, such as bending the arm at the elbow or the leg at the knee. The trunk and
neck can flex forward.

2. Lateral Flexion is bending sideways, and it can occur to both the right and the left. The
trunk and neck can also flex sideways.

3. Horizontal Flexion is a body segment flexes through the horizontal plane. For example,
the arm moves through horizontal flexion at the shoulder joint in throwing the discuss or
in the sidearm pitch.

4. Dorsiflex (Dorsal Flex) is when the ankle is flexed, causing the top of the foot to draw
closer to the tibia.

5. Plantar Flexion (actually extension) is the opposite movement at the ankle.

6. Extension (Straightening) is movement in the opposite direction of flexion which causes

an increase in the angle at the joint, such as straightening the elbow or the knee.

7. Horizontal Extension (Horizontal Abduction) occurs when the body segment extends
through the horizontal plane. In putting the shot, the opposite arms move through the
horizontal extension.

8. Hyperextension is extension of a body segment to a position beyond its normal extended

position, such as arching the back or extending the leg at the hip beyond its vertical
position. (Movement is limited by the strong anterior cruciate ligament).

9. Abduction is movement of a body segment in the lateral plane away from the midline of
the body, such as raising the leg or the arm sideways.

10. Adduction is movement of a body segment toward the midline, as moving the arm from
the outward horizontal position downward to the vertical position.

11. Rotation is movement of a segment around its own longitudinal axis. A body segment
may be rotated inward medially) or outward (laterally). The scapula may be rotated
upward or downward and the spine may rotate to the right or the left.

12. Pronation is rotation of the hand and forearm downward, resulting in a ―palm-down‖
position.

13. Supination is rotation of the hand and forearm upward, resulting in a ―palm-up‖ position.

14. Inversion is rotating of the foot turning the sole inward.

15. Eversion is rotation of the foot turning the sole outward.

38
 16. Circumduction is a circular or cone-like movement of a body segment, such as swinging
the arm in a circular movement about the shoulder joint. The kind of movement is also
possible in the wrist, trunk, neck, hip, shoulder girdle, and ankle joints.

17. Elevation is when the shoulder is lifted upward as in shrugging the shoulders.

18. Depression is when lowering of the shoulder girdle.

19. Protraction (abduction) is movement of the shoulder girdle away from the midline of the
body, resulting in broadening of the shoulder.

20. Retraction (adduction) is movement of the shoulder girdle toward the midline of the
body, resulting in narrowing of the shoulders. The clavicle is capable of some rotation at
the sternum and accompanies scapular upward and downward rotation.

Skeletal System and Sports

The whole skeletal system (including bones, joints, ligaments, cartilage and tendons)
contribute to sports performance. Bones protect the body‘s organs which may have otherwise
been damaged, due to contact and force which is involved in most sport. The function of the
skeleton in sport is also to provide rigidity and structure to the body, as well as providing
strength to the body.
Movement is completely necessary in sport, as well as daily life. The skeletal systems
contribution in sport include the allowance of movement in many different directions, involving
different groups of bones to do so. Bones also provide leverage which is essential in sport, and
they also act as a structure for muscles. Joints aid in movement as well as contributing to sport,
as joints allow for movement and the range of flexibility between bones.

Mostly, sport and exercise which is practiced at a young age, aids in the prevention of
osteoporosis (a condition where bones become less dense, and frail) at a later stage in life. This
condition puts people at a greater risk of breaks and fractures to bones, as weakening of the
bones makes them more susceptible to damage. Exercise not only strengthens your muscular

39
system but is also helps to maintain bone strength and density. This process happens as bones
detect the forces which come about during sport and exercise. Because they are living organs,
they respond to this stimulus by adapting and creating more cells.

Exercise can benefit the growth of the skeleton in young people. Exercise can increase
bone width, bone density and therefore bone strength. But it has no effect on bone length.

Though participating in sport and exercise, ligaments may also benefit. Ligaments will
stretch more than they would when remaining inactive when exercising. They become slightly
stretched which enables more extension and increased flexibility in sport and everyday life in
overt time.

But, over-training or over-exercising can often have negative impacts on the skeletal
system. If your vitamin D and calcium levels do not serve the amount of work your skeletal
system is managing, it is likely to lose bone density, and therefore make the bones more prone to
breaks.

The Muscular System

All our movements happen as a result of the shortening (contracting) and lengthening
(extending) of muscles. Our muscles can:
1. Enable us to move our body parts
2. Give us our own individual shape
3. Protect and keep in place our abdominal organs
4. Enable us to maintain a good posture
5. Help in the circulation of our blood
6. Generate body heat when they contract.
a. There are over 600 skeletal muscles in the body – 150 in the head and neck.

What are the types of muscle tissue?

Muscle is the tissue that allows us for active movement of our body or materials within
our body. There are three types of muscle tissue: skeletal, muscle, cardiac muscle, and smooth
muscle. Most of our body‘s skeletal muscle produces movement by acting on the skeleton.

Skeletal muscles

Skeletal or voluntary muscles work as we instruct them. They are under our control. They
make our bodies move. We use them for everyday and sporting activities such as walking,
running and jumping.

Smooth muscles

40
 Skeletal or voluntary muscles work as we instruct them. They are under our control. They
make our bodies move. We use them for everyday and sporting activities such as walking,
running and jumping.
Smooth muscles

Smooth or involuntary muscles work automatically. They are not under our conscious
control. They work our internal organs such as the stomach, gut and bladder.

Cardiac muscle

Cardiac or heart muscle is a very special type of involuntary muscle. It is found only in
the heart. It contracts regularly, continuously and without tiring. It works automatically but is
under constant nervous and chemical control.

What are the main parts of our muscles?

Deltoid:
1. Move the arm in all directions at the shoulder.
2. Example: BOWLING IN CRICKET.

Triceps:
1. Extends the forearm at the elbow
2. Extends the arm at the shoulder
3. Example: a smash in badminton

41
Hamstrings:
1. Extend the hip joint
2. Flex the knee joint
3. Example: drawing the leg back before kicking a ball

Trapezius:
1. Helps to control the shoulder girdle
2. Example: a player holding his head up in a rugby scrum

Latissimus dorsi:
1. Adducts and extends the arm at the shoulder
2. Example: swimming the butterfly stroke

Gluteals;
1. Abduct and extend the hip joint
2. Example: drawing a bow in archery

Abdominals:
1. Rotate and raise the trunk
2. Strengthen the abdominal wall
3. Help with breathing
4. Example: performing upward circles on the bar in gymnastics.

Pectorals:
1. Adduct the arm and sholder
2. Used for deep breathing
3. Example: playing a forehand drive in tennis

Quadriceps:
1. Flex the hip joints
2. Extend the knee joint
3. Example: taking off in high jump

42
Major Muscles Group of the Human Body

How do our muscles work?

Our muscles can work in different ways. There are three main types of muscular
contraction:
1. Isotonic and concentric
2. Isotonic and eccentric
3. Isometric

The term \muscle contraction‘ refers to the development of tension within the muscle. There
are three main types:

1. In isometric or static contraction, the muscle develops tension with no change in overall
muscle length, as when holding a dumbbell stationary in a biceps curl.

2. In concentric contraction, the muscle shortens as tension is developed, as when a

dumbbell is raised in a biceps curl.

3. In eccentric contraction, the muscle develops tension while it lengthens, as in the

lowering movement in a biceps curl.

43
 Both concentric and eccentric contractions can, theoretically be at constant tension (isotonic)
or constant speed (isokinetic). However, most contractions normally involve neither constant
tension nor constant speed.

What happens to our muscular system as we exercise?

1. There is an increased flow of blood to the working muscles.

2. Muscles take up more of the oxygen from the blood.
3. The muscles contract more often and more quickly.
4. Moe of the muscle fibers contract.
5. There is a rise in temperature in the muscles.
6. Our stores of adenosine triphosphate (ATP) and creatine phosphate (CP) in the muscles
are used up.
7. Waste products such as carbon dioxide and lactic acid build up in the muscles.
8. These waste products may lead to tiredness and cramp (muscle fatigue).
9. Our stores of muscle glucose are used up.
10. Overuse of muscles can lead to soreness and strains.

Roles of Muscles
Our muscle can only contract or relax, and under normal conditions contraction results
only from a series of nerve impulses. Our muscle may contract fully or partially, with maximum
for or less. Our muscle may contract isometrically or isotonically, singly (in rare instances) or as

44
a member of a group. Because muscles can contract in these different ways, they have the ability
to act in different roles and to change quickly from one role to another.

Agonist (primary mover). A muscle is a mover when its concentric concentration

contributes to the desired movement of a segment of the body. For instance, in flexion at the
elbow, the biceps brachii is a mover.

Antagonist. A muscle is antagonistic to a movement when it must relax to allow the

movement to occur. Antagonist muscles cause actions opposite those caused by the agonist
muscles. For instance, in performing triceps extension exercise, the antagonist muscle is the
biceps.

Agonist and Antagonist Skeletal Muscle Pairs

Agonist Antagonist Movement

Biceps brachii: in the anterior Trices brachii: in the posterior The biceps brachii flexes the
compartment of the arm compartment of the arm forearm, whereas the triceps
brachii extents it.
Hamstrings: group of three Quadriceps femoris: group of The hamstrings flex the leg,
muscles in the posterior four muscles in the anterior whereas the quadriceps
compartment of the thigh compartment of thigh femoris extend it.
Flexor digitorum superficial is Extensor digitorum: in the The flexor digitorum
and flexor digitorum posterior compartment of the superficialis and flexor
profundus: in the anterior forearm digitorum profundus flex the
compartment of the forearm fingers and the hand at the
wrist, whereas the extensor
digitorum extends the fingers
and the hand at the wrist.

Stabilizer (Fixator). In order for a segment of the body to move, the body part on which
the segment moves must possess the right amount of stability. For instance, when the arm moves
at the shoulder joint, the shoulder girdle must be held firm by the contraction of certain muscles
which are attached to it.

Neutralizer. A muscle plays the role of neutralizer when it equalizes or nullifies one or
more actions of another muscle. To neutralize each other, two muscles must cause opposite
movements. For instance, the pectoralis major and the latissimus dorsi muscles are both movers
in adduction of the humerus; in addition, the pectoralis major flexes the humerus while the
lastissimus dorsi extends it. When the two muscles neutralize each other‘s functions of flexion
and extension, the result is pure adduction.

45
Name Date
Group Class Schedule Score

WORKSHEET 4.1
Bones and Muscles

Directions: Write in the box the bones and muscles involved in the performance of the
following movements.

MOVEMENTS BONES MUSCLES

1. Arm flex

2. Walking

3. Knee bend

4. Hand raising

5. Hip swaying

46
Name Date
Group Class Schedule Score

WORKSHEET 4.2
The Muscular System

Directions: Name the muscle to its location in the human body

Instructor‘s Signature over Printed Name

47
 Unit V

THE EXERCISE PROGRAM

Introduction

Exercise is generally regarded as beneficial to one‘s health and well-being. These are
physical activities that make the body fit for the demands on it. They are set of body movements
to promote general fitness and are used to correct minor postural defects.

Exercises are integral part of conditioning the body. Proper exercise helpts to reduce
tension and to maintain fitness gains. Likewise regular exercise is one of the best things that
individual do to improve one‘s health condition. It has many benefits, including improving
the overall health and fitness, and reducing the risk for many chronic diseases.

Everyone should do some exercises regularly to help maintain good health. most
exercises increase respiration and circulation of the blood. By increasing the needed (for delete)
oxygen, exercise makes the individual to breathe more deeply and by contracting the muscles, it
helps push the blood to the heart and be circulated to the _____body to perform its functions
well. In this unit, a thorough discussion about exercises as a whole will point out its function,
benefits and advantages including its phases.

General Objectives

At the end of the unit, the students are expected to:

 discuss the relationship of exercise to physical fitness;

 differentiate the phases of the fitness exercise program; and
 execute the different body conditioning set of exercises, suggested for fitness
development.

Specific Objectives:

 enumerate the fitness exercise program;

 discuss the physiological and psychological benefits of exercise;
 analyze the advantages of exercises for fitness; and
 demonstrate some of the exercises mentioned.

Exercise is any bodily activity that enhances or maintains physical fitness and overall
health and wellness.

It is performed for various reasons, to aid growth and improve strength, prevent aging,
develop muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance,
improve health and also for enjoyment. Many individuals choose to exercise outdoors where they
can congregate in groups, socialize, and enhance well-being.

48
 Physical exercises are generally grouped into three types, depending on the overall effect
they have on the human body:

1. Aerobic exercise is any physical activity that uses large muscle groups and causes the
body to use more oxygen than it would while resting. The goal of aerobic exercise is
to increase cardiovascular endurance. Examples of aerobic exercise include running,
cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing
tennis, continuous training, and long distance running.
2. Anaerobic exercise, which includes strength and resistance training, can firm,
strengthen, and increase muscle mass, and well as improve bone density, balance and
coordination. Examples of strength exercises are push-ups, pull-ups lunges, squats,
and bench press. Anaerobic exercises also include weight training, functional
training, eccentric training, interval training, and sprinting; high-intensity interval
training increase short-term muscle strength.
3. Flexibility exercises stretch and lengthen muscles. Activities such as stretching help
to improve joint flexibility and keep muscles limber. The goal is to improve the range
of motion which can reduce the change of injury.

Physical exercise cam also include training that focuses on accuracy, agility, power, and
speed.

Types of exercise can also be classified as dynamic or static. Dynamic exercises such as
steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to
the improved blood flow. Conversely, static exercise (such as weight-lining) can cause the
systolic pressure to rise significantly, albeit instantly, during the performance of the exercise.

Phases of the Fitness Exercises Program

1. Warm up Exercises. Sometimes called limbering warm up. It is the initial phase of any
exercise program. It serves to elevate the body temperature to prepare the muscles for any
major activity. By warming up, the muscles are provided with the sufficient amount of
blood and oxygen supply that it will contract more efficiently. Athletes who directly
engage in vigorous activity without warming up run the risk of experiencing muscle
cramps and spasm.
To prevent this, it is recommended that an individual must frits go through the first
stage – the warm up – so that the muscle can slowly adapt to the demands of the activity.
Warming up the muscle will only take 5 to 10 minutes. In most cases, a good indicator
that an individual is already warmed up is the onset of sweating. Few examples of warm
up activities are slow-paced walking, jogging, and stationary bicycling.

Benefits of warming up before a workout

a. Increased flexibility. Being more flexible can make it easier to move and exercise
correctly.

49
b. Lower risk of injury. Warming up the muscles can help the body relax which, in turn,
can lead to less injury.
c. Increased blood flow and oxygen. Having more blood flow helps the muscles get the
nourishment needed before launching into more intense work.
d. Improved performance. Studies show that warmed up muscles can help you work out
more effectively.
e. Better range of motion. Having greater range of motion can help the body move the
joints more fully.
f. Less muscle tension and pain. Muscles that are warm and relaxed may help you move
more easily and with less pain or stiffness.

2. Exercise Proper/Workout. In this phase, individual will choose a particular pgoram that
allows them to meet or achieve the training objective. Calisthenics exercises using weight
of the body are practical and inexpensive to perform especially if there is no weight
training equipment in school.

In addition, only a minimal space is require to execute the exercises.

The following are suggested exercises that develop the major muscle of the body:

CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED

a. Abdominal Curl Rectus abdomenus
b. Push up Triceps and Pectorals
c. Heel Raise Gastrocnemius, soleous
d. Abdominal Twist Internal and external oblique muscles
e. Chin up Biceps, Latissimus dorsi, and teres major
f. Chest up maximus, Latissimus doris, gluteal hamstrings
g. Half squats Quadriceps

3. Cool Down Exercises. These serve to gradually taper off the body from the stress of
exercises. It is important as warming up because it keeps the blood circulating around the
body to prevent the individual from experiencing some form of dizziness.

Cooling down creates a pressure against the veins of the circulatory system to permit
the blood flow in one direction going to the heart. Without cooling down, there is a
possibility that the blood will pool around the lower extremities, depriving the brain of blood
and oxygen. Thus, those who suddenly stop from vigorous activity experience dizziness or
even pass out.

The main aim of the cool down is to promote recovery and return the body to a pre-
exercise, or pre-workout level.

50
 The cool down keeps the blood circulating, which in turn, helps to prevent blood
pooling and also removes waste products from the muscles. This circulating blood also
brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for
repair.

Various Functions of Exercises

1. Release pent-up emotions

2. Building strength
3. For stretching
4. Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weight
9. Realing the body
10. Reshape the body
11. Warm up muscles before vigorous physical activity
12. Discharge excess energy
13. For fun

Principles of Training

1. Specificity. The principle states that benefits associated with the training stimulus can
only be achieved when it duplicates the movements and energy systems involved in the
exercise. In addition, the exercise must have a specific purpose that linked to the sport.
Developing the factors related in improving sport performance can only achieve when
specific exercise is able to accomplish (Tuliao, 2014).

Psychological Benefits of Exercises

1. Elevated mood (exercises acts as an anti-depressant)
2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior

The Advantages of Exercises for Fitness

1. Exercises can be systematically planned to cover all muscle groups of the body and to
emphasize areas of greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive efforts.

51
 4. Exercise can be derived which will provide for the development of the body control,
flexibility, balance and good posture, as well as for increased muscular strength and
endurance.

Basic Positions Where Most Exercises Begin

A. Standing Positions

1. Feet together or Feet Parallel 2. Stride position

The feet area bout one (1) inch The feet are apart about 12 inches wide.
apart, toes pointing forward. The stride may be made wider than 12 inches.
Arms at the sides. The weight of the body on both feet
and the trunks is at the center. Arms at sides.

3. Lunge Position 4. Half-knee Bend

Bend one knee, the other leg Feet together, bend knees to about
o
straight. Weight on-both feet. 45 angle; feet flat on floor, body erect.
Hands on hips. Hands on hips.

5. Full Knees Bend or Squat Position

The knees are fully bent; sit on
the heels of the feet. The weight of
the body on the balls of the feet.

52
B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward
toes pointed, trunk erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks; bend knees close to
the body. Trunk erect. Hands on shin of the
legs.

3. Long Sitting Rest Position

Legs and toes are extended forward;
hands at the rear on the floor. Elbow and
body straight.

4. Tuck Sitting Position

Sit on buttocks; bend knees close to
the body; round back so that the forehead
and knees are in contact. Hold shin of legs.

5. Stride Sitting Position

Sit on buttocks; spread legs a part
trunk erect. Hands on thighs.

6. Side Sitting Position

Sit on buttocks; bend right or left leg
in front; other leg extended sideward. Hands
on knees.

7. Hurdle Sitting Position

Sitting on buttocks; bend right leg at
the back about 900 angle; the other leg
extended diagonally forward.

53
 8. Heels Sit
From kneeling position, sit on the
heels of the feet, toes pointed Hands on hips.

9. Cross Sitting 10. Frog Sitting or Tailor Sitting

B. Kneeling Position

1. Kneeling Position 2. Stride Kneeling Position

Kneel on both knees; knees Kneel on both knees with knees apart.
close together; body erect; hands on hips.

3. Half-Kneeling Position Right or Left 4. Kneeling Position One Leg

Kneel right or left in half-kneeling Extend sideward kneeling on one
position in front. Hands on hips. leg, the other extended sideward,
forward or backward.

54
 D. Lying Position

1. Back or Supine Lying Position

Lying on the back, the body is well
extended, arms overheard, toes pointed.

2. Front or Prone Lying Position

Body is well extended, and in front of the
body in contact with the floor. Toes pointed and
arms are raised forward.

3. Side Lying Position

With the body well extended, the side of
the body is in contact with the floor; one hand on
the floor; overheard and the other hand bent close
to chest. Palms on the floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with
the feet close to buttocks, feet flat on the floor,
arms overhead.

5. Tuck Lying Position

Lying on the back, pull the knee close to
the forehead; hold shin or legs.

E. Arms Support Position

1. Supine or Back Support

From a long lying position, lift the body
with straight arms support. Body, legs and toes
well extended and one straight line.

2. Prone or Front Arm Support

From a front lying position, lift the body to
front arms support. Body legs and toes well
extended and in one straight line.

3. Side Arm Support

The body is supported with the right or left
arm; the body is well extended.

55
F. Four-Base Positions

1. Dog Stand Position 2. Bridge Stand Positions

From a kneeling position, place From a hook sitting lift the trunk;
the hand on the floor, elbows straight, legs and arms in right angle
toes pointed; the knees and hands are with the trunk.

the base of support.

G. Hand Position

1. Hands on Waist 2. Hands on Chest

Place hands on waist fingers Palms facing down, thumbs
pointing front thumbs pointing backward. touching the chest, elbows in line
with the shoulders.

3. Hands on Shoulders 4. Hands on Neck

Bend arms from the elbow, finger Bend arms from elbows place hands
tips touching the shoulders, elbow in line behind the neck, finger tips meeting each
with the shoulders, rib cage lifted. other, elbows in line with the shoulders.

56
5. Hand on Hips
Place hands on hips, thumbs pointing back
and fingers pointing front.

H. Arms Positions

1. Arms Forward 2. Arms Sideward

Raise arms forward with palms Raise arm sideward, palms facing
facing each other. Hands in line with down, finger tips in line with the shoulder
the shoulders, elbows slightly extended.

3. Arms Upward
Raise arms upward, palms facing
each other, and elbows touching the ears,
the whole arm in line with the body.

4. Arms Oblique Positions

Forward Backward Sideward Upward

Downward Downward Downward Downward

57
I. Arms in T-Positions

T-Position Reverse T-Position

The Exercises
The following are examples of compiled general static stretching _______that could form
part of the cool down program at the end of a training session when stretches are held for 10
seconds or to improve the mobility and range of movement when stretches are ____ seconds. In
all exercises, breathe easily whilst performing____.

Chest Stretch

1. Stand tall, feet slightly wider than shoulders

width apart, knees slightly bent.
2. Hold your arms out to the side parallel with
the ground and the palms of the hand facing
forward.
3. Stretch the arms back as far as possible.
4. You should feel the stretch across your
chest.

Biceps Stretch

1. Stand tall, feet slightly wider than shoulder-

width apart, knees slightly bent.
2. Hold your arms out to the side parallel with
the ground and the palms of the hand facing
forward.
3. Rotate the hands so the palms face to the
rear.
4. Stretch the arms back as far as possible.
5. You should feel the stretch across your chest
and in the biceps.

58
Upper Back Stretch

1. Stand tall, feet slightly wider than shoulder-

width apart, knees slightly bent.
2. Interlock your fingers and push your hands
as far away from your chest as possible,
allowing your upper back to relax.
3. You should feel the stretch between your
shoulder blades.

Shoulder Stretch

1. Stand tall, feet slightly wider than shoulder-

width apart, knees slightly bent.
2. Place your right arm, parallel with the
ground across the front of your chest.
3. Bend the left arm up and use the left-
forearm to ease the right arm close to your
chest.
4. You will feel the stretch in the shoulder.
5. Repeat with the other arm.

Shoulder and Triceps Stretch

1. Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
2. Place both hands above your head and then slide both of your hands down the middle of
your spine.
3. You will feel the stretch in the shoulder and the triceps.

Side Bends

1. Stand tall, feet slightly wider than shoulder-

width apart, knees slightly bent, hands
resting on the hips.
2. Bend slowly to one side, come back to the
vertical position and then bend to the other
side.
3. Do not lean forwards or backwards.

59
Abdominal and lower back muscles

1. Lie face down on the ground in a prone

position.
2. Lift your body off the ground so that you are
supported only by your forearms and toes.
The elbows should be on the ground and
should be almost directly below your
shoulders. Your forearms and hands should
be resting on the ground, pointed straight
ahead, toes and feet should be shoulder
width apart and your head in line with your
spine.
3. Contract your gluteus (bum) muscles gently.
Hold for ten seconds.

1. Lift your right arm off the ground, straighten

it and point it straight ahead, holding it in
the air for 10 seconds.
2. Return to the starting position.

1. Repeat with the left arm.

2. Return to starting position

1. Lift your right leg off the ground and hold it

there for ten seconds (keep back straight).
2. Return to starting position.

1. Repeat with left leg.

2. Return to starting position

1. Lift your right arm and left leg

simultaneously and hold them in position for
ten seconds.
2. Return to starting position.

60
 1. List your left arm and right leg
simultaneously and hold them in position for
ten seconds.
2. Return to the starting position.

Hamstring Stretch

1. Sit on the ground with both legs straight out

in front of you.
2. Hand the left leg and place the sole of the
left foot alongside the knee of the right leg.
3. Allow the left leg to lie relaxed on the
ground.
4. Bend forward keeping the back straight.
5. You will feel the stretch in the hamstring of
the right leg.
6. Repeat with the other leg.

Call Stretch

1. Stand tall with one leg in front of the other,

hands flat and at shoulder height against a
wall.
2. Ease your back leg further away from the
wall, keeping it straight and press the heel
firmly into the floor.
3. Keep your hips facing the wall and the rear
leg and spine in a straight line.
4. You will feel the stretch in the calf of the rear
leg.
5. Repeat with the other leg.

Hip and Thigh Stretch

1. Stand tall with your feet approximately two

shoulder widths apart.
2. Turn the feet and face to the right.
3. Bend the right leg so that the right high is
parallel with the ground and the right lower
leg is vertical.
4. Gradually lower the body.
5. Keep your back straight and use the arms to
balance.

61
 6. You will feel the stretch along the front of the
left thigh and the hamstrings of the right leg.
7. Repeat by turning and facing to the left.

______Stretch

1. Stand tall with your feet approximately two

shoulder widths apart.
2. Bend the right leg and lower the body.
3. Keep your back straight and use the arms to
balance.
4. You will feel the stretch in the left leg
adductor.
5. Repeat with the left leg.

Grain Stretch

1. Sit with tall posture;

2. Base both of your feet up towards your body
and place the soles of your feet together,
allowing your knees to come up and out to
the side.
3. Resting your hands on your lower legs or
ankles and ____ both knees towards the
ground.
4. You will feel the stretch along the inside of
your thighs and groin.

Front of Trunk Stretch

1. Lie face down on the floor, fully

outstretched.
2. Bring your hands to the sides of your
shoulders and ease your chest off the floor,
keeping your hips firmly pressed into the
ground.
3. You will feel the stretch in the front of the
trunk.

62
Iliotibial Band Stretch

1. Sitting tall with legs stretched out in front of

you.
2. Bend the right knee and place the right foot on
the ground to the left side of the left knee.
3. Turn your shoulders so that you are facing to the
right.
4. Using your left arm against your right knee to
help ease you further round.
5. Use your right arm on the floor for support.
6. You will feel the stretch along the length of the
spine and in the muscles around the right hip.

Quadriceps Stretch

1. Lie face down on the floor, resting your

forehead on your right hand.
2. Press your hips firmly into the floor and
bring your left foot up towards your
buttocks.
3. Take hold of the left ankle with the left hand
and ease the foot closer to your buttocks.
4. Repeat with the right leg.
5. It will feel the stretch along the front of the
thigh.

Activity 1: Brainstorming and Group Sharing

Presentation

The students will be grouped into five (5); they will choose their leaders who will
represent their group in the reporting. They will _____the following questions as a group to be
presented by ____leader/presenter to the class.

1. What is the importance of exercises to one‘s physical fitness?

2. What are the consequences of not having cool down exercises after a vigorous execution?
3. How will the phases of Fitness Exercises Program affect the individual?

Activity 2

Demonstration of the created exercises. Students will be asked in _____ their own
exercises according to the concepts discussed. They will perform their created exercises with
music.

Evaluation: Practical Examination/Practicum

63
Name Date
Group Class Schedule Score

WORKSHEET 5.1

The Exercises Program

Activity 1

64
Name Date
Group Class Schedule Score

Worksheet 5.2
The Exercises Program

Activity 2

Demonstration of the Created Exercises

The students will perform the created exercise with their group mates. They will be rated
according to the following suggested rubrics.

Rubrics of the Individual Grade Group Grade Score

Activity

Mastery and Proper

Execution (10)

Proper Routine (10)

Discipline (5)

Proper Music Used

(5)

Total

65
Criteria
Relevant to the team (20%)
Voice Quality (20%)
Mastery (10%)
Choreography (10%)
Discipline (10%)
Costume and Props (15%)
Total (100%)

CORE TRAINING- BRACING THE CORE

PAR-Q+

This training is a walkthrough of the PATHFIT 1 content. Since the exercises are
moderate-to-vigorous in intensity, participants are expected to be physically fit, have no
underlying medical conditions, and/or have been cleared by a physician. Your submission of the
completed PAR-Q+ form to the organizers is also a prerequisite to your participation in this
training.
Here is the link to the 2022 PAR-Q for your reference:
http://eparmedx.com/wp-content/uploads/2022/01/ParQPlus2022.pdf

What is PATHFIT 1?
PATHFIT, or Physical Activities Towards Health and Fitness, is not only a course title,
but a term that explains the 'what‘ and ‗what for‘ of the tertiary PE program
Core training
―The ability to move well is influenced by stability, which a strong and integrated
functioning of the core muscles provide‖ (Vibal Group, Inc., Urbiztondo, et al., 2019)
Non-locomotor skills: ―Controlled bodily movements (e.g., shifting the body parts) that
are performed from a relatively stable base of support‖ (Vibal Group, Inc., Urbiztondo, et al.,
2019).

Mobility training

―Mobility refers to the ability of the joint to move well through its specific range of
motion (ROM). Mobile joints include the ankle, hip, thoracic spine or t-spine and the shoulder.
Mobility is coupled with flexibility‖ (Vibal Group, Inc., Urbiztondo, et al., 2019).

66
Locomotor Skills Training
―Locomotor skills involve transporting the body or traveling from one point to another.
The goal when executing these skills is to maintain dynamic stability while the body is displaced.
Locomotor skills are also called gross motor skills because they involve movement using the
large muscle groups of the body‖ (Vibal Group, Inc., Urbiztondo, et al., 2019).

Bracing the Core

67
DEAD BUG SERIES
Dead bug Series Dead bug Series (2)

Targets: Core muscles, especially the transverse abdominis and spinal erecto
Level: Beginner
When you think about core or abdominal exercises, you probably think about exercises
like sit-ups, crunches, reverse crunches, or even Russian twists—exercises that involve flexion or
rotation of the abdomen as you move through a range of motion.
Step-by-Step Instructions
The dead bug exercise is performed on the ground, so you need roughly the same amount of
space as a yoga mat. And, you probably want to use a yoga mat or another type of exercise mat
for comfort.
1. Lie on the mat with your arms extended straight over your chest so they form a
perpendicular angle with your torso. Bend your hips and knees 90-degrees, lifting your
feet from the ground. Your torso and thighs should form a right angle, as should your
thighs and shins. This is the starting position
2. Engage your core, maintaining contact between your lower back and the mat. You want
to make sure your spine maintains this steady and neutral position throughout the
exercise.

68
3. Keep your right arm and left leg exactly where they are, then slowly reach your left arm
backward, over your head and toward the floor as you simultaneously extend your right
knee and hip, reaching your right heel toward the floor. Move slowly and steadily,
breathing in as you perform the extensions, avoiding any twisting or movement of your
hips and abs. Stop the movement just before your arm and leg touch the ground.
4. Reverse the movement and return your left arm and right leg to their starting positions.
Move slowly and steadily, exhaling as you go.
5. Perform the same movements to the opposite sides, this time keeping your left arm and
right leg steady as you extend your right arm and left leg.
6. Do the same number of repetitions on each side. When you complete a full set, simply
return your feet to the ground and sit up.
Benefits
1. They help stabilize the spine, preventing your spine from moving in ways it shouldn't. As
a result, a strong, stable core helps to promote coordinated, athletic movement while
simultaneously protecting your lower back from injury.

2. The dead bug is an excellent exercise for promoting total core stability while improving
contra-lateral limb engagement. This basically means the exercise helps teach you to
effectively move opposing limbs in tandem while keeping your core stable and your back
protected.

Hip Bridge

69
 Raise your hips to create a straight line from your knees to your shoulders. Squeeze
your core and pull your belly button back toward your spine. Hold for 20 to 30 seconds.
Equipment needed: No equipment needed. Yoga mat optional to minimize back discomfort.
Muscles worked: This variation primarily targets your adductor longus, gracilis, adductor
magnus, and Sartorius

How to do it
1. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the
ground.
2. Drive your weight downward through your heels and elevate your hips.
3. You should feel this variation fatiguing the back of your legs and glutes.
4. To make sure you are targeting the posterior portion of your thighs, bring your toes off of
the ground as you drive up.
5. In a controlled motion, let your hips sink back down toward the ground. This completes 1
repetition.
6. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

ROLLING

This is an upper body rolling pattern used to increase the dynamic stability and core
communication connecting the upper and lower body in a natural rotational pattern

70
Set-Up: Lie on your back, arms overhead, feet hip-width apart. Completely relax the body from
the waist down through the legs.

HOW TO PERFORM
Reach your arm in a diagonal direction over the opposite shoulder while the opposite arm
remains in overhead position. While reaching across the body, follow your hand with your eyes
and head as you roll from your back to your stomach. The lower body remains relaxed in the
start position until the upper body pulls it over about halfway through the roll until your entire
body is facing down.
Return: To return to the starting position extend the arm out to the side, lift the hand and arm,
reaching up and over your back following the hand with the eyes and head while rolling back to
the starting position. Again, the lower extremity remains relaxed on the floor until the upper
body simply pulls it over as you return to start position on your back.

BIRD DOG OR QUADRUPED

The bird dog is a bodyweight exercise that strengthens the core—more specifically, the
abdominal muscles, lower back, butt, and thighs. Since it requires no equipment other than a mat,
it can easily be integrated into aFind a spot with enough space to extend an arm and leg at the
same time. Kneel on an exercise mat or other cushioned surface with your knees hip-width apart
and hands firmly on the ground, about shoulder-width apart. Brace your abdominals

71
Targets: Abdominals, lower back, gluteal muscles, and thigh muscles
Equipment Needed: Exercise mat or other cushioned surface

How to do it
1. Point one arm out straight in front and extend the opposite leg behind you, forming a
straight line from your extended hand to your extended foot. Keep your hips squared to
the ground. If your low back begins to sag, raise your leg only as high as you can while
keeping the back straight.

2. Hold for a few seconds, then return to your hands and knees. Keep your abs
engaged throughout the entire exercise and work to minimize any extra motion in your
hips during the weight shift.

3. Switch to the other side.

4. Aim to complete five reps on each side or 10 reps total. Add additional sets of 10
exercises for a maximum of three sets of 10. As a variation, you can do a set of 10 bird
dogs on one side, then switch to the other side.
If you struggle with good form, practice this move first by lifting the hand and opposite
knee just an inch or two off the floor while balancing on the other hand and knee and
keeping your weight centered. When you feel steady, you are ready to move on to a full
range of motion.

Benefits of the Bird Dog Exercise

The main target of the bird dog is the erector spinal muscle. This long back
muscle extends the length of the spine from the skull, neck, and ribs to the vertebrae and sacrum
of the hip. It is responsible for extending, flexing, and rotating the spine.
Two abdominal muscles are particularly challenged by bird dog exercises: the rectus
abdominis and the obliques.2 This move also involves the gluteus maximus muscle of the
buttocks (when raising the leg) and the trapezius muscles of the upper back and deltoids of the
shoulder (when raising the arm).

72
PRESS UP

The press-up or the push-up exercise is a very popular exercise used in upper extremity
training. It is a closed kinetic chain exercise that requires no tools and uses the body weight for
resistance. It has many variations, so it can be adjusted according to the fitness level. The
muscles it primary targets are the pectoralis major, tricpes brachii and scapula stabilizers

Execution of Conventional Push-up

73
 From a prone position, the hands are placed under the shoulders with the elbows
extended. Keeping the back and legs straight with the toes touching the ground.
The body is lowered until the upper arm is parallel to the ground.
Then reverse the movement and raise the body until arm is extended.

Target muscles: Pectoralis major, triceps brachii, anterior deltoid and scapular stabilizing
muscles.

Benefits
Push-up exercise is a close chain kinetic exercise which improves the joint
proprioception, joint stability and muscle co-activation around the shoulder joint

DOWARD DOG-1

Downward Dog Push-Up is a move that strengthens your chest, arms, shoulders and core
while stretching your back and hamstrings. Known for its amazing stretch, the Downward Dog is
a yoga move that opens up the backside of your body. Adding a push-up to this throws the upper
body strength bonus in and gives you an overall body exercise you will love. If you want better
arms and a more flexible body you should learn how to do a Downward Dog Push-Up.

74
How To Do A Downward Dog Push Up
Here are the steps to performing a Downward Dog Push-Up:

1) Begin with your hands and feet shoulder-width apart, and your hips raised so that your
body forms an inverted V.
2) Lower your hips to a push-up position. When your hips are parallel with the floor,
perform a push-up. When you finish the push-up, raise your hips back up the position
where they began so your body once again forms an inverted V.

3) If you struggle with good alignment during your push-up, no problem! Just pull forward
out of the Downward Dog, place your knees down on the floor ad then finish the push-up.
A Kneeling Push-Up is always a great move! Be sure to breath as you move between the
push-up and the Down Dog and keep your abs tight the entire time!

What Muscles Does A Downward Dog Push Up Work?

Downward Dog Push Up is an awesome upper body move that works your chest, back,
shoulders, arms and even your core! Downward Dog Push Up is also a great way to get a stretch
for the entire backside of your body.
Benefits of a Downward Dog Push Up
There are many reasons you should incorporate Downward Dog Push Up into your
workouts. Here are just a few:
Stronger Upper Body
Downward Dog Push Up is a challenging move for you upper body, working every
muscle including chest, back, shoulders, biceps and triceps. The blending of a strength move and
a yoga pose provides an excellent method of strengthening and sculpting your upper body
muscles.
Stronger Core
Downward Dog Push Up is a great challenge for your entire core. Push Ups alone rely on
core strength, but adding the downward dog motion and moving between the two is even more of
a challenge. Your entire abdominal wall will need to pull in and you‘ll feel how your lower back
muscles engage as well.
Stretch and Release
Downward Dog Push Up is a great way to get a stretch on the entire backside of your
body.

75
SCAPULAR PROTRACTION & RETRACTION

And retraction which are special body movements that involve the scapulae. Better
known as your shoulder blades protraction moves the scapula. Forward or anteriorly.
Lie on the floor face down and place your hands slightly wider than shoulder width apart
while holding your torso up at arms length. Support your weight on your toes and hands. Keep
the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and
core while keep your body straight.

How to do it
Slowly push yourself against the floor with your arms and raise up your upper back as
much as you can. Now move your upper body down by retracting your shoulder blades. Don't
bend the elbows during the movement.

TIPS: Don't let the hips go down. The exercise key is quality over quantity. The trick is to
perform the exercise using proper form.
Muscles worked

76
Plank Series

The plank is an excellent abdominal and core exercise. To ensure you keep your core
strong and stable, add the plank to your ab workout program. Keep reading to find out plank
exercise benefits, and different types of plank exercises along with instructions.

Targets: Abdominals and core muscles

How to do it
Select a position where you can extend your whole body length. Using an exercise mat
will give you enough padding to be comfortable on all fours. You can choose whether to perform
a plank on your palms or your forearms, as shown in the video.
Begin in the plank position, face down with your forearms and toes on the floor. Your
elbows are directly under your shoulders and your forearms are facing forward. Your head is
relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso
straight and rigid and your body in a straight line from your ears to your toes with no sagging or
bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up
toward your ears. Your heels should be over the balls of your feet.
Hold this position for 10 seconds. Release to floor. Over time work up to 30, 45, or 60
seconds.

77
Benefits of The Plank
Strengthening the core is an important aspect of any workout regimen. A strong and solid
core looks and feels good. But more importantly, it helps to stabilize, balance, and power the
body during just about every other activity.1
Core strength is the basis for all coordinated and powerful athletic movements. A strong
core can reduce stress on the joints and allow you to achieve better posture.2
The plank exercise can also be used as the basis for a core muscle strength and stability
test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a
range of muscles it can also help to boost your calorie burn.3

Other Variations

There are several variations of the plank that further work the core muscles to build
strength and stability. There are also ways to modify it if you are a beginner.

How To Do A Basic Squat

Squat Series (1) Squat Series (2)

78
 Squat Series (3) Reverse Split Squat

Lateral Squat Split Stance Deadlift Note

Squat Series (2)

The basic squat is an extremely effective lower body move that strengthens all leg
muscles including glutes, quads, hamstrings and calves. During the squat you use every single
lower body muscle, the motion of keeping your balance all while maintaining an upright posture
will deliver an entire leg workout with core strength as an added bonus making the squat the
ultimate lower body workout.

79
 The basic squat is a user-friendly exercise that anyone can do. Body weight alone is
always a great way to build strength and challenge your muscles. That being said, if you have
moved past beginner level you can always add holding dumbbells or supporting a barbell to
make the squat more effective. However, make sure you use the instructions below and practice
a basic squat until you learn how to do it properly and with good range of motion. Range of
motion is the key to effectiveness in this exercise. Slightly bending your knees is not truly a
squat – it‘s a knee bend. To be effective in having a stronger and tighter butt and legs.
Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be
facing forward.
Bend your knees and extend your buttocks backward as if you are going to sit back into a
chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise
back up and repeat.

Benefits of A Basic Squat

There are many reasons you should incorporate basic squat into your workouts. Here are
just a few:

1. Strengthen and Sculpt Your Legs

The Basic Squat is one of the most perfect exercises for strengthening and sculpting your
legs. Not only is it low impact, but it starts with a wide, solid base making it safe for most people
to practice. Those who have bad knees might struggle with lunges, but squats give you the
stability of both legs working in unison.

2. Tone and Shape Your Tush

And nice strong, shapely rear end is the envy of all. If that‘s what you‘re looking for,
look no farther than the basic squat. Sitting back into your heels and squeezing your backside as
you come up helps you focus on correct form and fire your glute muscles for real results.

3. Burn Calories

The Basic Squat uses the largest muscles in your body so it ends up burning more
calories than things like bicep curls or tricep extensions that rely on smaller areas. You see, the
larger the muscle being used, the more energy needed when you work that muscle
People often ask how many calories they are burning in their workouts. Most exercises will
generally burn about 100 calories for every 10 minutes you are working hard. Want to burn
more? Add weights to your basic squat. Bottom line – the harder you work, the more calories
you burn.

80
REVERSE SPLIT SQUAT
https://www.xerofit.com/discover/moves/forward-to-reverse-split-squat?id=7jDVT3R

Mobility Training - It combines mobility exercises that increase the range of movements and
motions your body can perform. These include flexibility, but also balance, pliability and
strength. The full combination is the best way to avoid injury. One great thing about mobility
training is its diversity.

Importance
Mobility training can improve the range of motion of our joints and muscles. It can
assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well
as improve our body awareness

QUADRUPED HIP CIRCLES

Start in a quadruped position, on all fours, lift the knee up to your chest limiting the
amount of rounding of the lower back. Keep the knee up and move the knee to the outside as far
as possible, keeping the pelvis horizontal.

To do Quadruped Hip Circles, start on your hands and knees and place your hands
underneath your shoulders and your knees underneath your hips. Keeping your knees bent to
about 90 degrees, lift one knee up off the ground and drive your foot back before you circle and
bring your knee up toward the ceiling, forward toward your elbow and then back down and
around. To circle the knee around, try to make big circles with your hip. Make circles both going
clockwise and then counter clockwise (forward and then backward). Keep your arms straight as
you circle and try not to lean away. Really focus on circling from the hip to make your circles
bigger. Do not straighten your leg out as you circle.

81
Benefits
Hip circles can increase gluteus medius engagement and can also be used to improve hip
mobility/core stability. These are often seen in warm-up segments or paired with more strength-
based squatting and deadlifting movements
Hip circles are a great dynamic stretching exercise. This exercise helps to loosen the
lower back and hip muscles, strengthens the core, and trims the waist. This is also a great
exercise for relieving stress and tension and improving your flexibility.

STANDING HIP CIRCLES

Primary Muscle Groups: Hip Flexors

Required Equipment: No Equipment
Categories: Stretching

How to do it
1. Stand straight with your feet a little wider than shoulder-width apart. Bend the knees
slightly and place your hands on your hips.
2. Slowly rotate your hips, making big circles.
3. Complete a set in one direction and then switch to the opposite direction.

82
Benefits
Hip circles are a great dynamic stretching exercise. This exercise helps to loosen the
lower back and hip muscles, strengthens the core, and trims the waist. This is also a great
exercise for relieving stress and tension and improving your flexibility.

PIGEON STRETCH

Pigeon Pose is a yoga asana (pose or position) that helps open your hips and ease lower
back pain.
Though it can be a great way to increase flexibility and stretch your muscles, it‘s important to
perform the move correctly to prevent injury or strain.

How to do Pigeon Pose

Classic and Resting Pigeon Pose

On a yoga mat, begin in Downward-Facing Dog Pose. To do this, start on all fours and
place your hands in front of you on the mat (palms down). Press into your hands and feet,
straighten your legs, and raise your hips up towards the sky. Your body will be in an upside-
down V position.
Next, raise your right leg off the ground and bring your right knee to the back of your
right wrist. Then, rotate your right shin so that it‘s parallel with the front of your mat.
As you bring your right leg to the mat, keep your left leg straight as it reaches the ground.
Bring your right knee outward so it‘s farther to the right than your hips and ensure your right foot
is dorsiflexed (flexed toward the shin). Gently lower your right buttocks towards the ground, but

83
ensure you‘re keeping your weight equally distributed between both hips. If this is too difficult,
place a folded towel underneath your right buttocks.
Place both hands under your shoulders and gently press into the palms of your hands to
straighten and elongate your spine. Look straight forward and feel the stretch. At this point, you
have achieved Classic Pigeon Pose.
Next, take a deep breath and as you exhale, lower your torso over your right leg, and
stretch your arms straight in front of you, with your elbows slightly bent. Place your forehead
either on a yoga block or on your forearms crossed in front. If this is uncomfortable for you,
simply reach forward as far as you‘re comfortable.
Gently bring your shoulders back away from your ears in a relaxed position.
Hold this position for 5–10 slow, deep breaths.
Repeat on the other side.

Benefits of Pigeon Pose

Regularly practicing Pigeon Pose provides many benefits.
This pose focuses on opening your hips, which supports mobility and flexibility in that
joint.
Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to
prolonged sitting. Stretching these muscles regularly may alleviate mild lower back or hip pain
(1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
This pose is also believed to support digestion through gentle stretching and movement of
your lower abdomen. This may assist with peristalsis — the movement of digested food through
the intestinal tract (5Trusted Source, 6Trusted Source).
Finally — according to Ayurvedic medicine — stress, sadness, and fear are stored in your
hips. Regularly practicing the pose may help relieve internal stress or worry. Keep in mind,
though, that scientific research to support this is lacking

LATERAL LUNGE
https://gethealthyu.com/exercise/side-lunge/

84
 Lateral lunge we're taking a step out to the side keeping the weight back in the in the butt
and the glutes. And step squat back up out to the side. Back up

How to do lateral lunges

1. Stand with your feet hip-width apart.
2. Take a big step to the side with your left leg, then bend your left knee, push hips back and
lower until your left knee is bent 90 degrees. This should take around two seconds. Push
back to start.
Benefits
A lateral lunge, also known as a side lunge, is a bodyweight exercise that works multiple
muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and
hamstrings.

REVERSE LUNGE TO OVERHEAD STRETCH

And lightly pull your arm across your body to the side of your front knee. Hold for a few
seconds to feel the stretch. Then press your front foot through the ground to come back up to
standing repeat

Also Known As: Walking overhead lunge, weighted overhead lunge

Targets: Core, quads, glutes, traps, hamstrings, hip flexors, and shoulders
Equipment: Weights (e.g., medicine ball, dumbbells)
Level: Advanced
The overhead lunge is a weighted variation of the basic lunge that uses nearly every
muscle group in your body. By holding weights overhead, you build upper- and lower-body
strength, increase the power and propulsion of your legs, and improve core strength.

85
Step-by-Step Instructions

The overhead lunge is an advanced movement. If you add a jump it is also

a plyometric move. So be sure to complete a warm-up or some basic movement prep, such as
a quick core workout or a glute activation routine, before you begin. Even after a warm-up, the
exercise requires control and a slow progression to ensure you are stabilized and balanced.
Before you get started, choose a weight such as a weight plate, weighted bar, dumbbells, or
medicine ball. Just be sure you can comfortably hold whichever one you select.

1. Begin with your feet positioned shoulder-width apart and knees slightly bent.
2. Inhale as you raise the weight above your head.
3. Keep the weight directly overhead and centered between your shoulder joints.
4. Exhale as you take a comfortable step forward into a deep lunge position.
5. Inhale and pause to check your form. Your forward knee should remain over your
forward foot and not in front of it.
6. Exhale as you forcefully drive your forward heel into the ground.
7. Inhale as you return yourself to the starting position.
8. Perform 10 reps. Switch sides and repeat the same number of reps with your other leg
stepped forward.

Common Mistakes

Forgetting Your Posture

Focus on maintaining your posture from start to finish. Keep your head level, your eyes
straight ahead, your chest high, and your back flat. Do not bend your elbows or let your core
sink. The heel of your front foot should not lift off of the ground.

Your Core Is Weak

In addition to being integral to maintaining good posture, a strong core throughout the
lifting of the weight, the lunge, and the return will keep you from fatiguing too quickly. Keeping
your core engaged will also help you keep the movements slow and controlled to avoid injury.
You're Short-Stepping Your Lunge
Overhead lunges look pretty straightforward, but they're a workout you'll definitely feel. That
said, if you seem to be tiring fast, check that you're not short-stepping your lunge. If your knees
move beyond your toes, you're unduly straining your muscles and your heel will lift off the floor,
which can disrupt your balance.

You're Letting the Weight Sink

If you feel the weight "dropping" down as you lunge, you may be using more weight that
you can comfortably lift. You want to perform the lunge while keeping your form strong—and
that includes keeping the weight above your head.

86
Benefits
The overhead lunge builds strength in your quadriceps and gluteus muscles, and
improves balance, core stability, and proprioception (spatial orientation of your body).1
The exercise targets multiple muscle groups as you drive the weight up through the foot, knees,
hips, core, and shoulders, and then forcefully unload it by driving down into a lunge position.
As a stability exercise, overhead lunges isolate your quads and hamstrings by keeping the upper
body controlled under the weight. The move also engages stabilizers in your shoulders (including
the upper and lower trapezius) and forces your core muscles to lengthen and fully contract.
The overhead lunge is a great way to challenge your balance as you shift your focus from one leg
to the next, similar to when you're running, cross-country skiing, or cycling. This focus also
benefits your abdominals and hip flexors.

QUADRUPED T-SPINE ROTATION-

https://www.functionalmovement.com/exercises/30/quadruped_t-spine_rotation

This exercise increases T-Spine mobility with minimal low back involvement.
Setup: Get into a quadruped position with the knees under the hips and the hands under the
shoulders with the spine in a neutral position. For the first position, place one hand on the upper
back or back of the neck. Do not pull down or put pressure into neck with hand.
Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward
the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as
far as possible. Maintain position of opposite arm with elbow extended while moving in both
directions and keep the lumbar, thoracic and cervical aligned during rotation. For second
position, change the hand position and place it on the low back with the palm facing up. Repeat
the exercise with the hand in this position.

87
Return: Bring the hand back to the start position under the shoulder returning to the full
quadruped position after the exercise.

Benefits
This exercise increases T-Spine mobility with minimal low back involvement. This
exercise increases T-Spine mobility with minimal low back involvement.
Thoracic mobility can be thought of the available movement or motion of this region of
our body, and is very important for achieving good posture to ensure you don't get pain from
poor posture, and it is also essential for most sporting performances.

Spiderman Stretch to T-Roll-

Take a long lunge forward. Place fingertips or palms on the ground in line with the front
foot. Make sure the knee is on the outside of the arms, not between them. Keep back knee off the
ground. Look up and create a neutral spine. Step through and repeat with other leg. After
attaining a neutral spine, lift the outside arm towards the sky. Watch your hand as your lift the
arm. attempt to create a straight line between your arms.
Benefits
Spiderman lunge is a stretching exercise that primarily targets the groin and to a lesser
degree also targets the glutes, hamstrings, hip flexors, lower back and quads.

LOCOMOTOR SKILLS TRAINING

From a young age, humans learn the importance of movement as a function to carry out
other simple tasks. For example, a baby learns to move their hands and fingers in order to grab or
pick up an object and later learns to use tools such as a fork or spoon to eat a meal. Similarly, a
child will eventually gain enough coordination between their brain and limbs to carry out
complex tasks including walking and running. These fundamental movements are just a few of
many locomotor skills, an important skill set used throughout everyday life.
What are locomotor skills? The definition of locomotor skills pertains to the physical
actions that allow a person to get from one place to another. When a locomotor skill is used, the
individual is propelled either forward, backward, or to the side, causing them to be in a different
location than they were when the skill was initiated. Locomotor skills are initially learned as an
infant and can be further developed throughout childhood and even adulthood through play or
formal physical education classes. Continuous instruction of basic locomotor skills allows for
their complex development, meaning that more difficult locomotor skills may be completed
successfully in the future.
There are many types of locomotor skills, with crawling often being the first learned as
an infant. As the skill of crawling is mastered, children begin to walk and march as slow forms of

88
movement from one location to another. With repeated practice, confidence in walking is built
and running and jumping (either horizontally or vertically) may follow suit. More advanced
forms of locomotor skills include hopping, skipping, galloping, rolling, leaping, and sliding.

BABY CRAWL

Crawling. We did it when we were little. But now? Now we never crawl and when we do,
it seems ridiculously hard. But here‘s the thing about crawling--it‘s probably the best core move
you aren‘t doing. It's also a great full body cardio exercise that you can do anywhere.
How to do it
Crawling is an extremely challenging contralateral movement, which means we have to
be coordinated enough to get our opposite leg and arm to work together. It is a movement we
were able to do as babies, but struggle to relearn as adults. However, once we relearn how to
crawl, not only can we improve our coordination, but we can also strengthen our core and
improve our cardiovascular conditioning.

1. Basic Beginner’s Crawl – Baby Crawl:

If you‘ve never crawled as an adult, you‘ll want to start with the Baby Crawl. By doing
this crawl on your knees, you will teach your body the contralateral movement while making it
easier on your muscles to stabilize and move.
To do the Baby Crawl, start on your hands and knees with your knees under your hips
and your hands under your shoulders. Step your right hand and left knee forward then your left
hand and right knee. Keep your steps small so that your opposite arm and opposite leg can work
together while you keep your hips fairly still. Brace your core as you crawl forward.

89
BABY CRAWL (SIDEWAYS)

To do the Sideways Crab Crawl, sit on your butt with your knees bent and feet flat on the
ground. Place your hands behind you on the ground. Lift your butt up off the ground and begin to
move sideways. You will step to the right with your right hand and left foot and then your left
hand and right foot.
Benefits
Crawling helps with core stability, which adds up to better posture, stronger hips, and a
stronger lower back.‖ The practice also activates all your muscles so you're ready for a
productive, safe workout
And there are other physical benefits, with crawling exercises linked to improved core
stability and flexibility. When you crawl on your hands and knees, your core muscles are getting
a great workout, while moving on your palms and knees helps you balance and stabilize your
body more effectively.

BEAR CRAWL

90
 A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads
and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the
weight on your hands and toes rather than your knees. A bear crawl is an excellent exercise in
core control and focused breathing.
How to do it
How To Do Bear Crawl
1. Crouch down with hands in front of you shoulder-width apart and feet behind you with
hips up in the air and eyes forward.
2. Crawl forward starting with your right hand and your left foot following with the left
hand and the right foot. Take four steps or more depending on space, then turn around
and bear walk back.
Benefits of the Bear Crawl
This exercise works the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings,
and core. Do bear crawls regularly and you can build total-body strength and endurance.
The movements will probably feel awkward at first, because they are not familiar, but stick
with it because this exercise gets results! There are many reasons you should incorporate Bear
Crawl into your workout

Bear Crawl (sideways)

The bear crawl exercise works the entire body and is commonly included in boot
camp and Cross Fit workouts, spartan training, and other high-intensity exercise programs.
Intermediate and advanced exercisers can benefit from including this move in their total body
workouts.

91
Also Known As: Crawl, mat bear crawl
Targets: Core, back, arms, and legs
Level: Intermediate
No equipment is needed for this exercise, but you do need a wide-open space in which to
move. An outdoor space is ideal. Indoor spaces like a gymnasium or tennis court also work well.
Start the bear crawl in a push-up position. Hands are beneath the shoulders, the back is strong,
and your core is engaged. The feet should be hip-distance apart with heels off the floor.
1. Move forward by simultaneously moving the right hand and the left leg in a crawling
motion. Your knees never touch the ground.
2. Switch sides immediately after placing weight on the right hand and left leg, moving the
left hand and right leg forward.
3. Continue in a crawling motion, moving forward for your desired number of steps or
distance.
Benefits
The bear crawl is often part of comprehensive agility workouts. Studies have shown that
agility drills can help athletes meet the changing physical and physiological demands of different
phases of training (such as pre- and post-season workouts).1
But you don't have to be an athlete to gain benefits from this type of exercise. Non-
athletes engaging in agility training can improve body awareness, movement skills, and burn
more calories.2 It may even boost your visual vigilance, listening skills, and working memory.3
Additionally, a lack of time is a common reason behind people either avoiding exercise
or quitting their exercise program.4 Compound exercises like the bear crawl solve this problem
by helping you to gain more benefits in less time.
CRAB WALK

92
 The basic idea of the Crab Walk is to balance your weight on your hands and legs while
the front of your body faces up towards the ceiling. The effort needed to hold your bodyweight
requires not only strength but also results in a cardio workout which burns calories and improves
fitness.
Here's how to do it:
1. Sit on the ground with your knees bent, your hands two inches behind you, and your
fingers pointing away from your body. ...
2. Step your right foot forward as you simultaneously move your left hand forward. ...
3. Continue walking forward for a total of 10 reps, or 15 meters.
Benefits
Animal-style bodyweight exercises like the Crab Walk can provide an unrivaled full-body
workout that promotes joint strength, core stability and strength, and power. The Crab Walk will
also improve your proprioception (body awareness) by requiring you to focus on your posture,
coordination, and balance.

Lateral Crab Walk

Place. The lead foot on the ground and follow with the trail leg these sideways steps
should be slow wide. And deliberate. Make sure you don't drag the trailing foot on the floor.
The Crab Walk is an excellent full-body exercise that particularly works the upper arms,
shoulders, upper legs, and core. The Crab Walk is excellent for toning, effectively targeting all
your muscle groups and working them hard to build strength.

93
Here's how to do it:
1. Sit on the ground with your knees bent, your hands two inches behind you, and your
fingers pointing away from your body. ...
2. Step your right foot forward as you simultaneously move your left hand forward. ...
3. Continue walking forward for a total of 10 reps, or 15 meters.
Benefits

The crab walk is for you. It's especially beneficial for runners and cyclists, who need to
keep their bod all lined up during their workout. "Walking like a crab will test your body in new
ways," says Earnest. "After a few crab walks, notice how your posture changes afterward when
walking upright."

Plus, developing strength, balance, and flexibility can decrease your chances of an injury
by reducing stress on your ligaments and muscles, Earnest says. "This atypical exercise is good
for balance and coordination, which can help you move better."

In addition to engaging muscles from head to toe by doing the crab walk, you're also
increasing your body awareness and tuning into your posture. "Over time, this can improve your
posture in everyday life, whether it be walking, in your daily exercise routine, or even seated at
your desk while working,"

GORILLA CRAWL

It is a really effective way to strengthen them. When most people think of glute exercises
they often go to glute bridges, hip thrusters or squats and lunges
How to do it
Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and
fold forward. Release your hands down to the floor. Bend your knees and slide your hands under

94
your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up
to a standing position.
Benefits
The more you're able to shift your weight onto your hands and control the leg hop, the more core
work you'll get.: Gorilla walk can help you gain strength in your forelimbs and overall body.

GORILLA CRAWL (SIDEWAYS)

Gestures — chest-beating, lunging, throwing objects, staring, lip-tucking, sticking out their
tongues, running sideways, slapping and rising to bipedal stance — are also part of their
language repertoire.

PLANK WALK

95
 From your plank, walk your hands back to your feet until you are in another forward
bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Once
you are fully upright, you're ready to repeat the walkout for a total of 10 reps.
Benefits
It's an excellent way to work out your core, and will hit the abs especially hard. Your
shoulders and upper torso don't escape either, and it also stretches out your legs, glutes and lower
back. This is a fairly advanced exercise, so if you can't hold a regular plank for one minute, aim
to hit that target first

LATERAL PLANK WALK

The lateral plank walk is a full body exercise. The main muscle groups that it works are
your Deltoids, Biceps, Triceps, Obliques, Abdominals, Latissimus Dorsi. The chest muscles
worked are the Pectorals Major. The different muscles worked in your Legs: Gluteus Maximus,
Quadriceps, Hamstrings, Calves.
How to do it
Begin in High Plank position, with band around forearms, or around calves (approx a
hand-width below knees), or both. Move laterally, moving hand and foot on same side away,
then bringing opposite side hand & foot over. Take a few ―steps‖ in one direction, then move in
the opposite direction. Keep a straight line from shoulder to ankles throughout!
Benefits
Walking sideways with your plank will strengthen your core as well as your upper and
lower body muscle groups. These include the deltoids, glutes, quads, hamstrings, and even
calves.

96
HIGH KNEE MARCH

High knees are considered a cardiovascular exercise. Within a few seconds of beginning
the move, you will notice an increase in your heart rate and breathing. As you continue
alternating knees and arms, you'll also burn calories. High knees are considered a calisthenic
exercise on most calorie charts.
How To Do High Knees
1. Start standing with feet hip-distance apart.
2. Lift right knee as high as it will go and raise the opposite arm, then switch quickly so left
knee is up before right foot lands. Continue pulling knees up quirky for as long as
desired.
The Benefits of High Knees]
There‘s a reason you did high knees in your high school gym! High Knee is a great move
to use as a warm-up to a run or as part of a high-intensity interval training routine—it just
depends on how high you lift your knees and how fast you go! Here are just a few benefits of
this convenient total-body exercise:

SKIP (STATIONARY & FORWARD)

97
 Almost performing a double bounce at the bottom and then as you speed up keep your
arms in rhythm with your legs. And stay controlled with the rest of your body.
How to do it
1. Keep your feet close together when jumping.
2. Jump on the midsoles of your feet and land softly.
3. Keep your jumping height low (½‖ - 1‖ off the ground)
4. Keep your knees slightly bent at all times.
5. Maintain a tall, neutral spine.
6. Keep your head up, chest up, and head looking forward.

Benefits
Learning how to do a power skip will strengthen every major muscle group in the
body: glutes, hamstrings, quads, calves, hips, core and shoulders. Needless to say, this
strengthening exercise is also a great cardio boost to get your blood pumping and metabolism
burning!

JOG

1. Literally, to move one's legs as if running without actually leaving one spot. I usually have the
kids run in place and do jumping jacks to warm up before gym class.
2. By extension, to do something without experiencing much progress.

How to do it
1. Lift your right arm and left foot at the same time.

98
 2. Raise your knee as high as your hips.
3. Then switch to the opposite foot, quickly lifting your right foot to hip height.
4. At the same time, move your right arm back and your left arm forward and up.
5. Continue these movements.

Benefits
Jogging in place will give you a very effective cardio exercise, producing many health
benefits. The cardiovascular benefits include improved heart health and lowered risk of cardio
disease.

BACKPEDAL

Quickly pedal backwards swinging your elbows and allowing your hands to move
forward and backwards. Keep a low center of gravity throughout. Keep your chest up
How to do Backpedal:
 Step 1: Keep your hips low at about 1/4 of a squat position.
 Step 2: Take small steps backward continuously.
 Step 3: Continue for the desired time or distance.
Benefits
Backpedaling is a tactic for athletes to improve their performance in their sport, as well as
a training strategy to improve coordination, mobility, stability, and overall movement qualities.

99
Hop to move by a quick springy leap or in a series of leaps also : to move as if by hopping hop
in the car. 2 : to make a quick trip especially by air.
What are the specific benefits?
 Stimulates your metabolism.
 Increases oxygen capacity.
 Improves your sense of balance.
 Increases oxygen circulation to tissues.
 Improves the circulation of the lymph through the lymph glands.
 Strengthens the heart (Cardiovascular health)
 Increases energy and sense of vitality.

GALLOP

Step slide and then have your child turn towards the wall. And then just continue with that
pattern that will get them in the moving pattern. Towards a step slide in the pattern of a gallop
Benefits of Galloping
 Gallops Are Fun. Gallops might be one of the most fun motor skill activities to teach and
progress. ...
 Perfect for Single-Leg Jumpers. ...
 Training Maximum Velocity Postures. ...
 Varied and Easy to Teach in Large Groups

100
Running: Arm Motion

Your elbows should be bent between 70 and 110 degrees. Keep your hands closer to your
heart (i.e. — don't force yourself to hold them down low) Stay relaxed through your shoulders.
Allow your arms to swing toward the midline, but not so far as to swing across your body.
Arm swing is an important part of running form, as the arms provide a dampening
mechanism for the rotation of the torso as we run. Running with a relaxed arm swing allows for
improved balance and rhythm, which encourages proper running form.

Running: Leg action (Wall Drills)

Coming up through or sorry the knees coming up through the elbow. And again we are
extended onto the wall we feel the hips kind of displaced.
The aim of A drills is to improve the movement of the swing leg, to recover in a more
optimal path, and therefore improve front side mechanics.

101
 These exercises can also help to strengthen the hip flexors, an often neglected area in
runners.

Ideal for:
Improving overstride
Improving lagging recovery
Runners needing to strengthen their hip flexors

SIDE SHUFFLE/LATERALS

How To Do Lateral Shuffle

1. Start standing with feet hip distance apart and sink into a deep knee bend. Bring both hands
in front of the chest in guard position.
2. Start with right foot moving right and left foot following. Shuffle right for four right-left
steps, then move left for four left-right steps. Continue shuffling right left for the desired
amount of time.
Keep your core engaged the whole time and make sure your chest stays lifted. This will
help you maintain proper form.
The Lateral Shuffle fires up the muscles in your calves, hamstrings, quads, hip flexors
and glutes. It increases coordination and agility for those hard side-to-side movements. This
move is used by tennis, soccer and basketball players but can benefit anyone! More than
anything, this is a fantastic cardio exercise to boost your metabolism and increase blood flow in
your body for a healthier heart and a killer calorie burn.
Related: 11 Agility Ladder Drills That Burn Serious Calories [With Demonstrations]

102
Benefits
Cardio Exercise Benefits
Lateral Shuffle is a great cardiovascular exercise that gets your heart pumping and challenges
you to breathe heavy. Like most cardio exercise, the harder and faster you move, the more you
will feel the work. Learning how to do the lateral shuffle is a great way to switch up a regular
running routine.

SKIP LATERALS

A lateral run is a side to side running, in which you keep feet wider than shoulder-width
apart. Keeping your core strong, bend a little forward and keep your back straight and knees soft
and bent.

TECHNIQUE
1. As you perform the lateral skip, cross the back leg in front of the front leg by rotating the
back hip up and forward (a and b).
2. Rotate only the back leg forward. Do not rotate the forward leg backward. When going to
the right, only cross over your left leg and come back to center each time and vice versa.

103
Carioca ( Grapevine)

The carioca is a full-body workout or dynamic warm-up exercise for improving footwork
and cardiovascular performance. The motion of this sideways running drill resembles a lateral
shuffle exercise but can sometimes also include a ―high knee‖ crossover step.
Although the carioca exercise will not improve brute strength like traditional squats or
lunges might, it can help an athlete increase their agility and speed. Performing the carioca
exercise correctly activates your glutes, hamstrings, and hip flexors, in addition to several
muscles in your upper body. The carioca‘s crossover step forces the core muscle groups of your
lower back and interior adductors (abdominal muscles) to maintain stability as you twist and turn
in a lateral direction.
How to Do Carioca Drills
Follow these step-by-step instructions to correctly perform a carioca cardio workout traveling
to the left. Begin slowly at first to develop proper form, then speed up as you progress. As you
familiarize yourself with the movements, you can try switching directions.
1. Stand sideways to the direction of travel. Picture an imaginary line on the ground that
represents your intended direction of movement. Pivot your stance until your body is
perpendicular to the line. Situate yourself so both feet are on this starting line. Ensure that
you maintain an athletic stance with your feet as wide apart as your shoulders. Prepare to
travel to the left.
2. Cross your right foot over your left. Keep your weight on the balls of your feet to allow
more spring in your steps and recruit your abdominal muscles to stabilize your core and
maintain upright posture in your upper body. Step with your right foot across your body
and over your left foot, allowing your hips to open to the left, too. Here, your legs are in a
crossed position.

104
 3. Step with your left foot to uncross your legs. To unpretzel yourself, step to the left with
your left foot while keeping your right foot planted. Your legs should no longer be
crossed.
4. Cross your right leg behind you. Now with your left foot planted, step with your right
foot behind your body. Your legs will again be crossed. This time, you should allow your
hips to open to the right.
5. Step again with your left foot to return to the starting position. Maintain contact with
the ground with your right foot and step to the left with your left foot. This uncrosses
your legs, returning you to your beginning stance. The goal of a carioca exercise is to
perform the steps in a chain multiple times. Repeat steps two through five as many times
as you wish to continue the drill from this point. When you feel comfortable with the
motions, you can try traveling to the right by inverting the steps.
6. Maintain your rhythm and balance. Pump your arms in alternating swings as you
would when running. This upper-body action will promote fluid movement and transition
from one step to the next. The more you practice, the more this exercise can help you
build muscle memory and footwork speed. When you‘re ready, consider incorporating
this exercise into agility ladder drills

VOCABULARY:

1. TRANSVERSE ABDOMINIS
The transversus abdominis (TrA) muscle is the deepest of the 6 abdominal muscles. It
extends between the ribs and the pelvis, wrapping around the trunk from front to back. The fibers
of this muscle run horizontally, similar to a back support belt. Its main roles are to stabilise the
trunk and maintain internal abdominal pressure. rectus abdominis – slung between the ribs and
the pubic bone at the front of the pelvis.

2. RECTUS ABDOMINIS
Rectus abdominis – slung between the ribs and the pubic bone at the front of the pelvis.
When contracting, this muscle has the characteristic bumps or bulges that are commonly called
'the six pack'. The main function of the rectus abdominis is to move the body between the
ribcage and the pelvis (the area of the body below the abdomen that is located between the hip
bones and contains the bladder and rectum. In females, it also contains the vagina, cervix, uterus,
fallopian tubes, and ovaries. In males, it also contains the prostate and seminal vesicles).

3. TORSO
The main part of the body that contains the chest, abdomen, pelvis, and back. Most of the
body's organs and the backbone are found in the torso. Also called trunk.

4. ADDUCTOR LONGUS
The adductor longus is a large, fan-shaped muscle located in the medial aspect of the
thigh. It belongs to the adductors of the thigh, together with adductor brevis, adductor magnus,

105
pectineus and gracilis muscles. Adductor longus is innervated by the anterior division of the
obturator nerve (L2-L4).

5. ADDUCTOR MAGNUS
The adductor magnus can be likened to the deltoid muscle; one portion flexes the thigh
and works as a medial rotator while the other extends the thigh and is a lateral rotator, and both
portions adduct the thigh.

6. GRACILIS
A muscle in the inner side of the thigh, the action of which assists in drawing the legs
inward and in bending the knee. The gracilis muscle is a long, slender muscle that extends from
the inferior pubic symphysis (it is a joint in which the body (physis) of one bone meets the body
of another. All but two of the symphyses lie in the vertebral (spinal) column, and all but one
contain fibrocartilage as a constituent tissue) to the medial condyle (knuckle or joint) of the
femur. It is an accessory muscle (used for thigh adduction and knee flexion), and it can be
sacrificed with no loss in function.

7. SARTORIUS
A muscle that crosses the front of the thigh obliquely, assists in rotating the leg to the
cross-legged position in which the knees are spread wide apart, and in humans is the longest
muscle.

8. GLUTES/GLUTEAL MUSCLES/GLUTEUS MEDIUS/GLUTEUS MAXIMUS

GLUTEUS - These muscles help stabilize the upper body and pelvis, aid in locomotion,
and extend the hip. The gluteal muscles act on the hip joint, mainly to facilitate abduction and
extension of the thigh but some also assist in the adduction, external rotation and internal rotation
of the thigh.
GLUTEAL MUSCLES - any of the large, fleshy muscles of the buttocks, stretching
from the back portion of the pelvic girdle (hipbone) down to the greater trochanter, the bony
protuberance at the top of the femur (thighbone). These include the gluteus maximus, gluteus
medius, and gluteus minimus.
GLUTEUS MEDIUS - a highly functional muscle that helps with hip movement and
should not be confused with the gluteus maximus. It sits along the outer surface of the ilium,
near the pelvis, between the posterior and middle gluteal lines.
GLUTEUS MAXIMUS - It is innervated by the inferior gluteal nerve (L5-S2). The main
functions of the gluteus maximus muscle are the extension and external rotation of the thigh at
the hip joint. Additionally, its superior part can produce thigh abduction, while the inferior part
causes the thigh adduction.

106
REFERENCES:
Core Exercise
Youtube Videos
Deadbugs Level 1
https:/www.youtube.com/watch?v=7TAmud1Mw2M
Dead Bugs with foot slide
https:/www.youtube.com/watch?v=r3FnaX31Rs
Basic Dead Bugs
https:/www.youtube.com/watch?v=tVDIR5-4vlw
Dead Bugs Press
https:/www.youtube.com/watch?v=WEFOkdHVAA
Kneeling Front Planks
https:/www.youtube.com/watch?v=xCF2XuSOJtA
Elbow Planks
https:/www.youtube.com/watch?v=7boPJvOiJkO
Straight Arm Planks
https:/www.youtube. com/watch?v=FLILsHn6u3U
Side Planks
https:/www.youtube.com/watch?v=8mT4zwixqQ s& feature=emb-title

Bird Dogs Legs only

https:/www.youtube.com/watch?v=t18YwW7Wgng
Basic Bird Dogs
https:/www.youtube.com/watch?v=N19YHgfNCkc
Bird Dogs Crunch
https:/www.youtube.com/watch?v=XEQ3gnwu1xU

Glute Bridge Hold

https:/www.youtube.com/watch?v=r2zzK9ohis
Glute hip Bridge
https:/www.youtube.com/watch?v=OMgMNdWzYCU
Glute Bridge Marches
https:/www.youtube.com/watch?v=J7vidf9kz7g
Rolling
https:/www.youtube.com/watch?v=jB-IGBYil4&feature=youtu.be
Hollow Body Holds
https:/www.youtube.com/watch?v=BVONaUJJR-Ew
Words Greatest Stretch
https:/www.youtube.com/watch?v=oO4xhg1b2bI&list=PLYkFSkFWWaUvreOYKHLBqusNRe
OxPqEiS&index=2

107
Infographics

Exercise Circuit. Retrieved from

https:/www.heart.0rg/en/healthy –living/fitness/getting-active/create-a-circuit-home-workout

Get into working out. Make it easy on yourself to Move more with these tips and tricks.
Retrieved from
https://sitecoreprod.strokessociation .org/en/healthy-living/fitness/getting-active/get-into-
working-out

How much PA do you need? Retrieved from

https:/sitecoreprod.strokesociation.org/en/healthy-living-infographics

PREPARED BY :

DR. JOY M. MARAVILLA

FACULTY, College of Arts & Sciences

MRS. MELINDA D. LOPEZ

FACULTY, College of Business & Accountancy

NOTED BY:

DR. MARLENE B. BANIEL

Chairperson, PE. Department

108
1