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 bend, push/pull and twist/throw correctly.
Movement enhancement is a subject that introduced to you when you are still in your basic education, however, since movement education aimed to develop a habit physical activity, this subject is brought back in this level to ensure that you have develop the correct exercise attitude.
Excellence: Discipline
Galatians 5:22-23
If we let our desires lead our decisions, our lives (and our bodies) can quickly spin out of control. Self-control is a discipline that God grows in us when we continually choose to die to our flesh and live in Him
The word bend means to curve out of a straight line or position. Our body has the capacity to bend parts of our body along in its joints. We can walk, run, jump crawl and etc. because the muscles pull each other, and the bones move with the muscles along with its joints. Bending incorrectly is one of the most common injury when some bend the wrong parts instead when moving.
Proper bending entails knowing the following:
a. When you bend to pick up something on the floor; light or heavy, it is always best to bend your knees instead of your waist. Bending from your torso place so much strain to the spinal cord as you begin put weight on it while picking the object.
b. Engage your core by pulling your belly and tucking your buttocks under slightly.
c. Always bend your knee when you want to lower your body; upon sitting or picking something on the floor.
d. If you are picking something up, keep your feet apart; hid wide, keep your heels down and planted firmly on the ground a close to the center of your body and rise.
It is important to keep this habit of bending correctly, since over time this can cause joints to dry up and cause pain. The following are the exercises that entail bending parts of the body. Observe the proper execution and execute correctly.
As good as any muscle exercise, twist motion moves your body in a unique plane of motion. Most movements are passing the planes up and down, side to side and forward and back. But the twisting or throwing exercises moves in rotational motions, making it valuable in building strong lean muscles that affect posture and overall strength.
Movement Pattern Set-B
Perform the following sets of exercises below. Record (video should be raw and unedited) yourself doing the exercises.
Instructions: Follow the recommended number of minutes for the video submissions.
Set 1 video: Bend
Execute the 3 types of Bend (Plie, Good Morning, Illiotibial Bend) in 1 minute and 30 seconds video time frame.
Set 2 video: Twist
Execute the 3 types of Twist (Forward Lunge with a twist, Seated Russian Twist, Turkish Sit) in 1 minute and 30 seconds video time frame.
Set 3 video: Pull
Execute the 2 types of Pull (Pull-ups, Superman W-Pull) in 1 minute video time frame.
Set 4 video: Push
Execute the 2 types of Push (Basic, Spider man) in 1 minute video time frame.
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. Please do warm-up and stretching before you perform and record the exercise sets. These videos must be submitted on our next meeting.
Set 1 Video: Perform 3 types of bend for 1 minute each.
Set 2 Video: Perform 3 types of twist for 1 minute each.
Set 3 Video: Perform 2 types of push for 1 minute each.
Set 4 Video: Perform 2 types of pull for 1 minute each.
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.