UNIT III. MOVEMENT ENHANCEMENT
UNIT III. MOVEMENT ENHANCEMENT
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I. TOPIC
I. TOPIC
A. MOVEMENT ENHANCEMENT (Movement Patterns, Exercise Based)
II. LEARNING OUTCOMES
II. LEARNING OUTCOMES
Identified the reasons why it is important to observed basic principles in beginning a Fitness Program
Create a circuit training using the fitness principles
VI. INTRODUCTION
VI. INTRODUCTION
Movement is a fundamental aspect of human life, influencing our ability to perform daily activities, engage in sports, and maintain overall health. Movement Enhancement focuses on optimizing the efficiency, effectiveness, and safety of physical movements. This module will explore various techniques and strategies to improve movement patterns, enhance athletic performance, and prevent injuries.
V. BODY
V. BODY
Basic movement patterns are realistically just a way of categorizing exercises based on their biomechanical demands. Classifying exercises into these categories makes it easier for the strength and conditioning coach to identify which exercise is most appropriate for the athlete
PHYSICAL ACTIVITY AND NUTRITION
Being physically active can benefit your physical and mental health in many ways. For example, it can strengthen your muscles and bones, lower your risk of chronic health conditions, and improve your mood and sleep. Physical activity can be safe for almost everyone. If you have concerns about your health or becoming more active, speak with your health care provider or a qualified exercise professional.
Food gives you energy for physical activity. To have energy, you need to get the right amount of:
Protein. It maintains and rebuilds tissues, such as muscles.
Carbohydrate. This is the body's preferred source of energy.
Fat, which also provides energy.
Water, to replace water lost through activity.
Eating a diet that is balanced, varied, and moderate can give you all the nutrients your body needs.
Balance means eating from each food group most days.
Variety within each food group, such as vegetables or fruits, ensures that you will get all the nutrients you need. No one food provides every nutrient.
Moderation means eating a little of everything but not too much of any one thing.
BASIC PRINCIPLE FOR BEGINNING A FITNESS PROGRAM
Training means engaging in activity to improve performance and/or fitness; this is best accomplished by understanding general sports training principles: overload, reversibility, progression, and specificity.
Overload
Exercise should overload the body for a positive adaptation to occur.
For the body to adapt it needs to be overloaded. This means it needs to be placed under greater stress than it is accustomed to.
This is accomplished by using the F.I.T.T principle to make the body do more than it has done before.
F = Frequency of training
I = Intensity of training
T = Type of training
T = Time of training (duration)
Reversibility
If you don’t use it, you lose it.
Adaptations which occur through exercise are reversible, so when training is stopped for prolonged periods the adaptations from previous exercise will be lost.
Progression
Exercise needs to continually overload the body if positive adaptations (change) are to continue to take place.
For the body to keep adapting to exercise the stress it is placed under should progressively increase. Therefore, the intensity and loads should continually increase over time. Like overload, stress can be gradually increased using the F.I.T.T principle.
Specificity
Exercise should be specific to the client’s goals, needs and capabilities.
Our bodies response to training is based on the specific stimulus (training) applied. So, to increase adaptation (results) exercise should be specific to an individual’s goals, tasks, movements and capabilities.
EXERCISE PRESCRIPTION
Exercise prescription is the plan of exercise, which includes specific exercises, as well as the frequency, duration, and intensity of those exercises. Exercise programming is designing the exercise plan, including exercise selection and choosing training parameters.
Exercise has been touted to enhance physical health, fitness, and wellness. Now, many physiotherapists have gone a step further, and are even prescribing exercise to their patients in much the same way a doctor would prescribe medicine. An exercise prescription is a basic plan or program of activity designed by professionals to enhance the well-being of a patient. It may also be called by the names exercise on prescription, exercise is medicine, green prescription, or exercise programming. Many doctors and physiotherapists believe exercise can benefit a host of debilitating diseases and conditions including:
Asthma
Coronary heart disease
Depression
Diabetes mellitus
Hypertension (high blood pressure)
Decreased bone density
Decreased muscle mass
Osteoarthritis
Peripheral artery disease (PAD)
Obesity
In addition to prescribing exercise, it is usually recommended that the client stops smoking, eats a healthier diet featuring more fruits and vegetables along with good fats, manages stress, and sets a target body weight as a long-term goal.
EXAMPLE OF FITNESS PROGRAM
Here is a sample program that a physiotherapist might prescribe:
Monday: Warm-up for five minutes with a walk at a slow pace on a stationary bicycle. 30 minutes of moderate-level cycling on the bike. Cool-down for five minutes with a walk or cycle at a slow pace.
Tuesday: Warm-up for five minutes. One circuit through 12 weight machines at the local gym. No lifting heavy weights near maximum. Six to eight repetitions per machine at a comfortable weight level without straining. Cool-down for five minutes.
Wednesday: Warm-up for five minutes. 45 minutes of a moderately-paced aerobics class. Cool-down for five minutes.
Thursday: Warm-up for five minutes. One hour of a yoga class featuring stretching and flexibility exercises. Cool-down for five minutes.
Friday: Warm-up for five minutes. 30 minutes of swimming at a moderate pace. Five-minute cool-down.
Saturday: Long walk at a local festival or theme park.
Sunday: Rest.
UNIT III. CONTINUATION
UNIT III. CONTINUATION
I. TOPIC
I. TOPIC
B. BASIC ANATOMICAL MOVEMENTS AND PHYSIOLOGY
II. LEARNING OUTCOMES
II. LEARNING OUTCOMES
Demonstrate the basic anatomical movements
Identify the different parts of the muscular system
Designed an individualized training program
VI. INTRODUCTION
VI. INTRODUCTION
Anatomical movements refer to the various ways our body can move, usually at the joints. Understanding these movements is fundamental in fields such as physical therapy, sports science, and medicine.
V. BODY
V. BODY
Anatomical terms of movement are used to describe the actions of muscles upon the skeleton. Muscles contract to produce movement at joints, and the subsequent movements can be precisely described using this terminology. The terms used assume that the body begins in the anatomical position. Most movements have an opposite movement – also known as an antagonistic movement.
FLEXION AND EXTENSION
FLEXION AND EXTENSION
Flexion and extension are movements that occur in the sagittal plane. They refer to increasing and decreasing the angle between two body parts:
FLEXION
FLEXION
Flexion refers to a movement that decreases the angle between two body parts. Flexion at the elbow is decreasing the angle between the ulna and the humerus. When the knee flexes, the ankle moves closer to the buttock, and the angle between the femur and tibia gets smaller.
EXTENSION
EXTENSION
Extension refers to a movement that increases the angle between two body parts. Extension at the elbow is increasing the angle between the ulna and the humerus. Extension of the knee straightens the lower limb.
ABDUCTION AND ADDUCTION
ABDUCTION AND ADDUCTION
Abduction and adduction are two terms that are used to describe movements towards or away from the midline of the body
ABDUCTION
ABDUCTION
Abduction is a movement away from the midline – just as abducting someone is to take them away. For example, abduction of the shoulder raises the arms out to the sides of the body.
ADDUCTION
ADDUCTION
Adduction is a movement towards the midline. Adduction of the hip squeezes the legs together. In fingers and toes, the midline used is not the midline of the body, but of the hand and foot respectively. Therefore, abducting the fingers spreads them out.
MEDIAL AND LATERAL ROTATION
MEDIAL AND LATERAL ROTATION
Medial and lateral rotation describe movement of the limbs around their long axis:
MEDIAL ROTATION
MEDIAL ROTATION
Medial rotation is a rotational movement towards the midline. It is sometimes referred to as internal rotation. To understand this, we have two scenarios to imagine. Firstly, with a straight leg, rotate it to point the toes inward. This is medial rotation of the hip. Secondly, imagine you are carrying a tea tray in front of you, with elbow at 90 degrees. Now rotate the arm, bringing your hand towards your opposite hip (elbow still at 90 degrees). This is internal rotation of the shoulder
LATERAL ROTATION
LATERAL ROTATION
Lateral rotation is a rotating movement away from the midline. This is in the opposite direction to the movements described above.
ELEVATION AND DEPRESSION
ELEVATION AND DEPRESSION
Elevation refers to movement in a superior direction (e.g. shoulder shrug), depression refers to movement in an inferior direction.
PRONATION AND SUPINATION
PRONATION AND SUPINATION
This is easily confused with medial and lateral rotation, but the difference is subtle. With your hand resting on a table in front of you, and keeping your shoulder and elbow still, turn your hand onto its back, palm up. This is the supine position, and so this movement is supination.
DORSIFLEXION AND PLANTAR FLEXION
DORSIFLEXION AND PLANTAR FLEXION
Dorsiflexion and plantarflexion are terms used to describe movements at the ankle. They refer to the two surfaces of the foot: the dorsum (superior surface) and the plantar surface (the sole).
DORSIFLEXION
DORSIFLEXION
Dorsiflexion refers to flexion at the ankle, so that the foot points more superiorly. Dorsiflexion of the hand is a confusing term, and so is rarely used. The dorsum of the hand is the posterior surface, and so movement in that direction is extension. Therefore, we can say that dorsiflexion of the wrist is the same as extension
PLANTARFLEXION
PLANTARFLEXION
Plantarflexion refers extension at the ankle, so that the foot points inferiorly. Similarly, there is a term for the hand, which is palmar flexion.
INVERSION AND EVERSION
INVERSION AND EVERSION
Inversion and eversion are movements which occur at the ankle joint, referring to the rotation of the foot around its long axis.
INVERSION
INVERSION
Inversion involves the movement of the sole towards the median plane – so that the sole faces in a medial direction.
EVERSION
EVERSION
Eversion involves the movement of the sole away from the median plane – so that the sole faces in a lateral direction
OPPOSITION AND REPOSITION
OPPOSITION AND REPOSITION
A pair of movements that are limited to humans and some great apes, these terms apply to the additional movements that the hand and thumb can perform in these species.
OPPOSITION
OPPOSITION
Opposition brings the thumb and little finger together
REPOSITION
REPOSITION
Reposition is a movement that moves the thumb and the little finger away from each other, effectively reversing opposition
PROTRACTION AND RETRACTION
PROTRACTION AND RETRACTION
Protraction describes the anterolateral movement of the scapula on the thoracic wall that allows the shoulder to move anteriorly. In practice, this is the movement of ‘reaching out’ to something.
Retraction refers to the posteromedial movement of the scapula on the thoracic wall, which causes the shoulder region to move posteriorly i.e. picking something up
Muscular System
Muscular System
The muscular system is a set of tissues in the body with the ability to change shape. Muscle cells connect together and eventually to elements of the skeletal system. When the muscle cells contract, force is created as the muscles pull against the skeleton. The most obvious function of the muscular system is movement. Organisms have adopted a variety of methods to use the contractile function of the muscular system to move through the environment. The most basic movements of fish include contracting muscles on opposite sides of the body in succession. This action propels them through the water.
VI. SUMMARY/CONCLUSION
VI. SUMMARY/CONCLUSION
Understanding anatomical movements and basic physiology is essential for anyone interested in health sciences. This knowledge serves as a foundation for more advanced studies in anatomy, physiology, and related fields.
VII. LEARNING ACTIVITIES AND EXERCISES
VII. LEARNING ACTIVITIES AND EXERCISES
1. Practice Sessions: Guided practice sessions to master each position.
VIII. ASSESSMENT
VIII. ASSESSMENT
Performance Task:
Using a group of five members, demonstrate and perform the basic anatomical movements through a dance routine.
Rubrics for Basic Anatomical Movements
Rubrics for Basic Anatomical Movements
I. TOPIC
I. TOPIC
Activity-specific skills (core training)
II. LEARNING OUTCOMES
II. LEARNING OUTCOMES
Execute properly all the non-locomotor and locomotor skill.
Practice safety in the performance of all the movement skills.
III. RESOURCES
III. RESOURCES
Bracing the core non locomotor - Google Search
What are Locomotor Skills? - Answered - Twinkl Teaching Wiki
IV. INTRODUCTION
IV. INTRODUCTION
Fundamental movement skills are a specific set of skills that involve different body parts such as feet, legs, trunk, head, arms and hands. These skills are the "structure blocks" for more compound and specific skills that kids will need throughout their lives to competently participate in different games, sports and recreational activities. In this section, fitness-based locomotor and non-locomotor will be reintroduced. These movements can be utilized as part of exercise programs for physical activity.
V. BODY
V. BODY
Non-locomotor skills
Non-locomotor skills
A non-locomotor movement is a fundamental body movement that does not require moving in any direction. These stability skills include movement of limbs and parts of the body or the whole-body parts. These movements are done in a stationary position.
Below are the non-locomotor movements and the mechanics that you can apply for your daily activities.
- Bracing the core
this movements is very important to stabilize your spine and its a form of exercise to gradually improve your core group muscles.
Mechanics:
Perform a supine lying position
Put your one hand on your abdomen and the other one on your chest
Brace or contract your abdominal muscles slowly
Keep your lower back in inward position
5. Elevate your pelvic floor muscles
6. Maintain your pelvic floor and lower abdominal muscles contracted together
7. Maintain the contraction of your abdominal muscles and breath normally
8. Inhale and exhale for three to four seconds and repeat ten times
2. Dead Bug series
2. Dead Bug series
It is a simple exercise that strengthens and stabilizes the core muscles. It helps to build a strong core to protect your spine.
Mechanics:
Lie on your back (supine position)
Knees bent at 90-degrees and feet are flat on the floor
Alongside your body, rest your arms
Shoulders and your lower back to fall heavy to the floor
5. Draw your shoulders down away from your ears. From this starting position, raise your hands so that your elbows are above your shoulder while your first are facing in towards each other.
6. Lift your legs so your knees are directly over your hips
7. On exhale, slowly lower your lefts leg and right arm until they are just above the floor.
8. On inhale, put them back to original position.
9. Repeat on the other side
3. Rolling
3. Rolling
It refers to the exercise by turning your back over your stomach from the lower body
Mechanics:
Lie down with your back lying flat on the floor and your arms extended upward while your legs are stretch downward.
Maintain such position as if you are paralyzed from the waist up
To start rolling, put your left hand across and down your body and try to reach your opposite pocket.
Note: Rolling on the right side of the body would mean reaching across with your left arm. Rolling on the left would require reaching the right arm.
4. Continue to reach with your arm, head, and shoulders until you achieve lift and are able to flip yourself onto your stomach without any assistance from the lower body
4. Bird dog series
4. Bird dog series
These aim to develop your core muscle using your body weight.
Mechanics:
Place your knees under your hips and your hands under your shoulder touching the ground just like a table position. The abdominals should be brace in this position.
Raise your right arm and left leg parallel to the ground. Lengthen your back of your neck and tuck your chin.
Hold the position for the few seconds and back to starting position
Raise your left arm and right leg to parallel to the ground. Lengthen your back of your neck and tuck your chin.
Hold this position for a few seconds and return to starting position. This is one round.
Do these 2 -3 Sets 10 -12 repetitions.
5. Plank Series
5. Plank Series
is a popular isometric exercise that works every core muscle, as well as muscles in the back, shoulders, hips, and legs. While most traditional core exercises train the core through movement, the plank trains the core to resist movement by keeping the body stable for a period of time.
Mechanics:
Place your hands shoulder-width apart with arms straight and so your shoulders, elbows and wrist line up.
Your fingers should be slightly spread and pointing forward, with your hands forming right angles with your forearms.
Initiate the move by bending your elbows to lower your chest towards the grounds
Your hips should stay in line with your shoulders and the entire set.
Keep your feet hip-width apart. Placing them farther apart makes it easier and bringing them together makes it harder.
The closer you can get your chest to the floor the better because this makes the working muscles move through a full range of motion
6. Squat Series
6. Squat Series
Also known as the air squat or the most common squart. It aims to develop your lower body muscles such as gluteus muscles (buttocks), quadriceps (front of thigh), hamstring (back of thigh), adductor (groin), and calves.
Mechanics:
Start with your feet slightly wider than hip-width apart.
Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
Lower your hips until your thighs are parallel or almost parallel to the floor.
You should feel the squat in your thighs and glutes.
5. Pause with your knees over, but not beyond, your toes.
6. Exhale and push back up to the starting position.
Locomotor Skills
Locomotor Skills
Locomotor movement is another fundamental body movement that requires travel through space or carry weight from one location to another. It allows children to move through different environments, moving their body from one place to another. It is also the foundation for most sporting or leisure activities. Getting the hang of this skills early on is essential for being active later in life, given that our affinity for sport affects our enjoyment of it.
1. Crawl
1. Crawl
Crawling is a slow creeping mode of locomotion consisting of forward motion while the children's weight is supported by their hands (or forearms) and knees. It's primary means of movements in infants, and usually the first locomotor skill that children will learn.
2. Landing and Jumping
2. Landing and Jumping
Jumping is the transfer of weight from one or both feet to both feet. A jump can be
divided into three parts: take-off, flight and landing. Landing safely is an important
skill to focus on when learning to jump, leap or hop.
3. Linear Movements
3. Linear Movements
(hop, skip, leap or bound, jog, and run)
A. HOPPING
A. HOPPING
Hopping is a springing action that involves taking off from one foot and landing on that same foot.
B. SKIPPING
B. SKIPPING
Skipping is a combination of a long step and a hop (step–hop), first on one foot and then on the other, and has an uneven rhythm.
C. LEAPING
C. LEAPING
Leaping is a type of locomotor movement that involves jumping off one foot and landing on the other foot with a larger distance between them, as compared to hopping.
VII. SUMMARY/CONCLUSION
VII. SUMMARY/CONCLUSION
Both locomotor and non-locomotor skills are essential for developing coordination, agility, and overall body awareness. By practicing and mastering these skills, you improve your ability to perform well in various sports and physical activities.
VIII. LEARNING ACTIVITIES AND EXERCISES
VIII. LEARNING ACTIVITIES AND EXERCISES
1. Practice Sessions: Guided practice sessions to master each position.
IX. ASSESSMENT
IX. ASSESSMENT
Performance Task:
Form a group and create a video demonstrating the basic anatomical movements through a dance routine.
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