At the end of the lesson, the student will be able to:
a. Explain the importance of improving strength and posture while performing exercise routines
b. Perform varieties of gait, squat and lunge correctly.
Movement enhancement is a subject that introduced to you when you are still in your basic education, however, since movement education aims to develop a habit for physical activity, this subject is brought back in this level to ensure that you have developed the correct exercise attitude.
Service: Discipline
"Deuteronomy 4:36 From heaven he made you hear his voice to discipline you. On earth he showed you his great fire, and you heard his words from out of the fire."
Gait/Combination
Squats
Lunge
1.1 Walking - Walking is one of the best low-impact exercises, and it is also one of the cheapest and most convenient ways to get healthier; however young adults walk less than half of the daily recommended steps.
1.2 Jogging - People have been running since we got up on two legs. But, as it turns out, jogging is more difficult than it seems. Show you how to start working out without hurting yourself and keep yourself motivated through the beginner's hump. You can do it!
1.3 Running/Sprinting - The way you run is determined by the strength of your muscles and how your body is built. It's easy to say you know how to run, since running is an innate capacity of our body. However, when you start to lace up your shoes and begin proper running, you may encounter some challenges. It is important to pay intention on your manner of running to get the maximum benefits of running to avoid hurting ourselves. While everyone running mechanics is different from each other. Learning how to run properly ensure proper form from your head to toes.
Chin parallel to the floor, ears and shoulders your hip bone follows a straight line and weight evenly distributed on both feet
Shoulders parallel to each other
Ear vertically align with the shoulder bone
Land the heel of your foot first on the floor and let the whole foot role towards the ball of your foot. Allow a complete transfer of your weight from one foot to another and engage the muscles of your glutes, instead of the muscles in your thigh. Allow the arms to swing freely on your sides.
When you practice this, try to place your fingers on your glutes to feel its contraction. Learn this way of walking and save yourself from a lot of chronic injuries.
Muscles work in tandem, when one contracts the other relaxes, this happens every time you exercise. The repetitive contraction and relaxation of the muscles contribute to muscles strength that will result to proper posture and balance. Doing your squats does wonders to the muscles in your legs. For a beginner, 20 squats per day is perfect, you just add squats to your program when you feels 20 squats is easy for you. You can increase the number to 30, 40- 50. If you aim for muscle growth, stamina and overall lifestyle change, increase you squats gradually. There are varieties of squats you can do.
A lunge targets even the hard-to-reach muscles in your inner thighs. The major muscles in your hips, glutes, quads and hamstring, and core works in a single execution. That’s why doing it correctly is a must.
If you target the lower-body strength and endurance, lunges can help you do that. Whether you are a beginner, doing it correctly will not place your joints to added strain. Follow the instructions below to maximize the benefit of lunges.
WORK OUT of the WEEK 1 (WOW1)
Perform the following sets of exercises below. Record yourself doing the exercises (video should be raw and unedited) .
Instructions: Follow the recommended number of minutes for the video submissions.
Note: After 24 hours, you may feel muscle pain especially if you are a beginner. This is an indicator that your muscles are working hard during your exercise. The pain is caused by the pyruvate accumulation (continually processed into lactic acid) in the muscle during contraction. This acid was not flashed out from the muscle due to poor quality of warming up and cooling down.
After doing the exercises, be sure to give yourself time to rest so that your muscles can heal, as some of the tissues were torn off during the contraction. The pain will eventually subside in a day or two. Warming up and cooling down is as good as the main workout in getting the most of the effort you made when you exercise.
Instructions: Record a video of yourself doing the exercises. Follow the recommended number of minutes for the video submissions. As for the Gait (do not record), perform the exercises included in it to help you warm up before you do the recording of the other exercise sets. These videos must be submitted on our second meeting.
Set 1 Video: Perform 3 types of squats for 1 minute.
Set 2 Video: Perform 3 types of lunge for 1 minute.
Note: These exercise assignments are given to help you form the habit or exercising. This exercise plan applies the principle of progression which is necessary to improve strength and endurance. Muscles must be challenged continuously in order to develop. Execute the exercises according to the number of repetitions/counts reflected on the table.
Remember: Do this exercise routine every other day. Do these exercises without haste. Take your time executing these correctly. Otherwise, the maximum benefit of the exercise is averted.
Do this routine every other day. These exercises are makes tear your muscle, enough to promote growth and strength. Do this exercises without haste. Take your time executing these correctly. Otherwise, the maximum benefit of the exercise is averted.
The set of work out routine you see below is suggested for you to perform anytime this week. It will help you improve your fitness status in general. However,after 24 hours of performing this you may feel muscle pain especially if you are a beginner. This is an indicator that your muscles are working hard during your exercise. The pain is caused by the pyruvate accumulation (continually processed into lactic acid) in the muscle during contraction. This acid was not flashed out from the muscle due to poor quality of warming up and cooling down.
After doing the exercises, be sure to give yourself time to rest so that your muscles can heal, as some of the tissues were torn off during the contraction. The pain will eventually subside in a day or two. Warming up and cooling down is as good as the main workout in getting the most of the effort you made when you exercise.