Basic movements skills

Physical literacy is the ability for an individual to move competently and confidently in all types of
environments -- it is the literacy of movement. The key components of physical literacy, the letters and
words, if you will, are the fundamental movement skills!

Fundamental movement skills are very important in the physical development of a child. When a child is
confident and competent with these skills, they can develop sport-specific and complex movement skills
that allow them to enjoy sport and physical activity. Most importantly, having a firm grasp of the
fundamental movement skills and being physically literate leads a child to enjoy a long life of physical
activity.

The NCCP Fundamental Movement Skills are:

*Throwing *Catching *Jumping

*Striking *Running

*Kicking *Agility, Balance, and Coordination

What is SELF TESTING activities?

Depending on context,self testing activities can mean; a set activities intended to test the
strength and weakness of an individual through various physical activities. This activities are designed

to measure and evaluate the physical condition and capabilities of the students. Activities are focused

on the foundation of physical fitness and dance acrobics as the development activity.

Objectives:
1. Develop and maintain good health and high level of physical fitness.
2. Acquire and practice desirable social traits necessary for adjustment to happy living and to the
social life in general.
3. Learn the mechanical principles of underlying movement as they acquire knowledge and
understanding of rules and strategies of games,sports as well as dance instructions.

What is stunt?

A stunt is an unusual and difficult physical feat or an act requiring a

special skill, performed for artistic purposes usually
ontelevision, theatre, or cinema. Stunts are a feature of many action
films. Before computer generated imagery special effects, these
effects were limited to the use of models, false perspective and other
in-camera effects, unless the creator could find someone willing to
jump from car to car or hang from the edge of a skyscraper: the stunt
performer or stunt double.
Position and direction (English commands)

Attention: The position of attention is one of readiness for a word of command. Alertness and exactness
in this position is important, and therefore personnel should not be kept at attention longer than
necessary. Heels together and in line; feet turned out to form an angle of 30 degrees; body weight
distributed evenly on both feet; shoulders level, square to the front; arms hanging as straight as their
natural bend will allow, with elbows and wrists touching the body; wrists straight, the back of the hands
outwards;fingers aligned, touching the palm of the hand, thumbs placed on the side of the forefinger at
the middle joint with the thumbs and back of the fingers touching the thighs lightly and the thumbs in
line with the seam of the trousers; and head held erect, neck touching the back of the collar, eyes
steady, looking their height and straight to the front.

Stand at Ease: The position of standing at ease is an intermediate position between attention and
standing easy. It allows no relaxation but can be maintained without strain for a longer time than the
position of attention. Heels are 10" (25 centimetres) apart; arms behind the back, stretched to their full
extent, and place the back of the right hand in the palm of the left, with thumbs crossed right over left,
the fingers together and extended; and weight evenly distributed on both feet.

Stand Easy: The position of stand easy is ordered when it is desirable to permit troops to relax. This
command is only given when the squad is in the position of stand at ease. Stand with feet shoulder
width apart, upper body is relaxed without slouching. When standing easy, squad members may, with
permission, move all but their feet and adjust clothing and equipment, but they shall not smoke or talk.

To the (Front, Left, Right) Salute: Salute to the (front, left, right) (When called on the march, is called on
the left foot)

Right Turn: Turn 90 degrees to the right (When called on the march, is called on the left foot)

Left Turn: Turn 90 degrees to the left (When called on the march, is called on the right foot)

About Turn: Turn 180 degrees to face the opposite direction (always turning to the right) (When called
on the march, is called on the right foot)

Right Incline: Turn 45 degrees to the right (When called on the march, is called on the left foot)

Left Incline: Turn 45 degrees to the left (When called on the march, is called on the right foot)

Dismiss: Turn 90 degrees to the right, salute (if the Canadian flag OR an officer is present on the parade
square), and march (off the parade square or until SEVEN paces have been completed, on the fifth call
the corp or division cadence)

Open order march: The ranks of a formed group will take three check paces away from the center rank.
(When there are three ranks, the front rank will take three check paces forward and the rear rank will
take three check paces backwards. When there are two ranks, only the rear rank takes three check
paces back)

Close order march: The ranks of a formed group will take three check paces toward the centre rank.
(When there are three ranks, the front rank will take three check paces backwards and the rear rank will
take three check paces forwards. When there are two ranks, only the rear rank takes three check paces
forward)
Right/Left dress: The formed group will take one check pace forward (excluding the right marker), and
all ranks will turn their head and eyes towards the right on a right dress or towards the color party on an
inwards dress. They then shuffle back and everyone will align themselves with the person on their
right/left. The right/left marker remains in place during the movement. (The movement can be adjusted
for elbow or shoulder dressing. The commander will add the words "Elbow/Shoulder dressing-" before
"right/inwards dress").

Marching
Marching refers to the organized, uniformed, steady and rhythmic walking forward,
usually associated with military troops.
Marching is often performed to march music, and often associated with military parades.
Marching is part of basic training in themilitary in most countries. In most cases,
marching uses a system of drill commands. Learning to march by obeying commands is
considered a form of discipline.

By the (Left, Centre, or Right) Quick march: Marching in quick time (120 beats per minute), arms swing
waist high in the front and waist high in the back.

By the (Left, Centre, or Right) Slow march: Marching in slow time (60 beats per minute), arms checked at
sides.

By the (Left, Centre, or Right) Double march: Marching in double time (180 beats per minute), bend
arms at the elbow and swing naturally from the shoulder.

Mark time: Called on the right foot when on the march. A check pace is taken on the left foot, the right
slides beside the left, and then marches on the spot starting with the left foot. (The formed group will
still continue with the pace used (quick or slow (cannot mark time while in double time)). Knees are
raised and bent 90 degrees while marking time. Arms are checked at the sides as if at attention.

Forward: Called on the left foot while marking time. A pace will be taken on the right foot and then
begin marching forward starting with the left foot

KINDS OF MARCHING

1. Quick march
2. Slow march
3. Half step march or cut the pace1
4. Double march
5. Easy march
6. Mark march
7. Step forward or forward march
What is STRETCHING?
Stretching

A stretching Siberian tiger

Stretching is a form of physical exercise in which a

specific muscle or tendon (or muscle group) is deliberately
flexed or stretched in order to improve the muscle's
felt elasticityand achieve comfortable muscle tone. The
result is a feeling of increased muscle control, flexibility, and
range of motion. Stretching is also used therapeutically to
alleviatecramps.
In its most basic form, stretching is a natural
and instinctive activity; it is performed byhumans and
many other animals. It can be accompanied by yawning.
Stretching often occurs instinctively after waking from
sleep, after long periods of inactivity, or after exiting
confined spaces and areas.
7 Types of Stretching Exercises

If you work out, you've likely made stretching part of your warming up and cooling
down routines. It improves range of motion, flexibility, circulation and the overall
success of your workout. Different kinds of training call for different types of
stretching. Knowing them will help determine the appropriate type for your particular
fitness program.
STATIC STRETCHING
Static stretching, the kind a fitness instructor leads at the end of a class, involves
stretching a body part to its farthest position and then holding it for 30 seconds or
more. It does not involve bouncing or rapid movements, just a mild, painless pulling
sensation. You feel the stretch through the entire length and center of the muscle and
not in the joints.
PASSIVE STRETCHING
Passive stretching is similar to static stretching, except that an apparatus or partner
provides the force to stretch the muscle. For example, you may stand with your back
against a wall while your exercise partner lifts your leg to stretch the hamstring.
Passive stretching relieves muscle spasms and helps reduce muscle fatigue and
soreness after a workout.
DYNAMIC STRETCHING
Dynamic stretching involves controlled swinging of the arms and legs that gently
takes them to the limits of their range of motion. Here, parts of the body are moved
with gradually increasing speed, reach or both.
BALLISTIC STRETCHING
Ballistic stretching forces a body part to go beyond its normal range of motion by
making it bounce to a stretched position. It increases range of motion and triggers the
muscles stretch reflex. Performing ballistic stretching can make you more susceptible
to injury. Only highly conditioned and competent athletes preparing for strenuous
activity should employ it.
ACTIVE ISOLATED STRETCHING
Active isolated stretching is most commonly used by professionals: athletes, trainers,
massage therapists and others. To complete at active isolated stretch, you reach a
certain position and hold it steady without any assistance other than the strength of
your own muscles. Kick a leg up high, for example, and hold it up in that extended
posture. Active isolated stretching works with natural physiological processes to
increase muscle and fascia elasticity and improve circulation.
ISOMETRIC STRETCHING
In isometric stretching, as a muscle is stretched into position, you resist the stretch.
For example, have a partner hold your leg up high while you attempt to force back
your leg in the opposite direction. Isometric stretching is the safest and most effective
method for increasing the joints range of motion, and it strengthens tendons and
ligaments while retaining their flexibility.

10 Easy Stretching Exercises For Flexibility

If you want to keep your muscles flexible, the best thing you can do is stretch them
regularly. Stretching doesn't have to be reserved for only before and after workouts. You
can do it anytime, anywhere, even in your office cubicle. The flexibility you'll gain from
stretching can also help you perform better when it comes to sports and agility. Even
better, having properly stretched and flexible muscles can help prevent injury. Use
these 10 basic stretches to start training your body to be more flexible.

1. Neck Stretch
To stretch your neck:

Stand with your feet shoulder-width apart.

Bend your head slightly forward, placing your right hand on top of your head.
Gently pull your head downward and to the right. The stretch should be felt on the back left
side of your neck.
Hold the stretch for about 30 seconds.
Switch hands and repeat to stretch the back right side of your neck.
2. Shoulder Stretch
To stretch your shoulder:
4. Stand with your feet shoulder-width apart.
5. Pull your right arm straight across your chest, holding it in place with your left arm.
6. Hold the stretch for about 30 seconds.
7. Switch arms and repeat.
3. Triceps Stretch
The triceps are located along the back of your upper arms. To stretch this muscle:

Stand with your feet shoulder-width apart.

Reach your right arm straight up, then bend it at the elbow so that your right hand is placed
on the middle of your upper back.
Place your left hand on your right elbow to hold your right arm in place.
Hold the stretch for about 30 seconds.
Switch arms and repeat.
4. Calf Stretch
The calf muscle is located along the back of the lower leg. To stretch this muscle:

Stand an arm's length away from a wall or other sturdy structure. Place your hands flat on
the wall.
Place your right foot behind your left. Your right foot should be about as far back as it can go
while keeping both heels on the floor.
Gently bend your left knee forward. Both legs should remain facing ahead and both heels
should be on the floor.
Keeping your back straight and hips forward, hold the stretch for about 30 seconds.
Switch legs and repeat.
5. Quadriceps Stretch
The quadriceps are the muscles along the front of your thigh. To stretch this muscle:

8. Stand an arm's length away from a wall or other sturdy structure. Place you're your left hand
flat on the wall.
9. Bend your right leg up behind you, holding your ankle with your right hand.
10. Gently pull your right leg towards your buttocks. Both legs should remain facing ahead.
11. Keeping your back straight and hips forward, hold the stretch for about 30 seconds.
12. Switch legs and repeat.
6. Hamstring Stretch
The hamstring is the muscle along the back of your thigh. To stretch this muscle:
 Lie flat on your back.
Pull your right leg up towards your body, keeping the knee slightly bent.
Grasp your right leg behind the thigh with both hands and gently pull it until your leg is at a
90-degree angle with the floor. If you can, slowly straighten your knee during this step.
Keeping your back flat on the ground and eyes facing up, hold the stretch for about 30
seconds.
Switch legs and repeat.
7. Lower Back Stretch
If you have back problems or osteoporosis, ask your doctor before trying this stretch for
your lower back:

1. Lie flat on your back.

2. Pull your right leg up towards your chest.
3. Grasp your right leg in front of the knee with both hands and gently pull it towards your
chest.
4. Keeping your back flat on the ground and eyes facing up, hold the stretch for about 30
seconds.
5. Switch legs and repeat.
8. Upper Back Stretch
If you have back problems or osteoporosis, ask your doctor before trying this stretch for
your upper back:

1. Stand with your feet shoulder-width apart.

2. Hold your arms out in front of you so they are parallel to the floor.
3. Gently pull your shoulder blades together, bending your arms as you do so.
4. Allowing your arms to continue pulling back slowly, hold the stretch for about 30 seconds.

9. Piriformis Stretch
The piriformis is located on the outside area of the buttocks near the hip. To stretch this
muscle:

1. Lie flat on your back.

2. Bend your right knee and bring it halfway towards your chest.
3. Grasp your right leg at the knee with your left hand and gently pull it towards your left
shoulder.
4. Keeping your back flat on the ground and eyes facing up, hold the stretch for about 30
seconds.
5. Switch legs and repeat.
10. Groin Stretch
The groin muscles are located on the upper insides of your thighs. To stretch these
muscles:

1. Sit on the floor with your back straight.

2. Bend your legs so that the soles of your feet are flat against one another with your knees
slightly raised off of the floor.
3. Hold your feet in place with one hand on each foot.
4. Gently lowering your knees towards the floor, hold the stretch for about 30 seconds.
Different kinds of Exercise
*Strength Training
*Flexibility
*Endurance: Aerobic Exercise

Strength Training
Strength training keeps your muscles toned. It can also build them up (bodybuilding). To become
stronger, your muscles need to work against some kind of resistance. This causes them to contract, and
the more they work by contracting, the stronger you get.

Resistance Training
If practiced safely, weight training is a great way to build strength and endurance. Unlike aerobic
training, resistance training helps build more muscle mass by creating small micro tears in the muscle.
New muscle grows back over the tears, and the muscle becomes stronger. Consult a doctor before
starting weight training. There are two main types of weight training: free weights and weight machines.

Free Weights
You can use free weights such as hand weights and bar bells to work a group of muscles. Free weights
sometimes require more strength than weight machines, so you should make sure you choose a weight
you can handle, and use a spotter.

Weight Machines
Weight machines usually work a single muscle or a smaller group of muscles. Be sure to use extreme
caution when using weight machines make sure that your hands and legs do not get caught in the
machine. Have a fitness trainer show you how to use the machine.

Other Resistance Training

You can also use your own weight to build muscle. Exercises such as push-ups or sit-ups use your body
weight to build muscle. You can also use resistance bands.

Safety
Be sure to talk to a fitness trainer before starting weight training. Here are some basic rules for
beginners:

Jog for five to ten minutes before you begin to warm up.

Stretch after you warm up.

Train at most two to three times a week for the first few weeks.
Don't lift weights that you have to strain to lift. You will feel very sore after the first few weight-lifting
sessions.

Only work one or two different muscle groups each workout.

Allow a day of rest for each muscle group after each workout.

Stretch and cool down after each workout to reduce soreness afterwards.

Pay attention to nutrition and make sure you'reeating right.

Important! If you feel a sharp pain or a "pop" while exercising, stop immediately and consult a trainer or
coach before continuing.

Flexibility
While strong muscles are important for movement, flexibility allows you to move your muscles and
joints through the full range of motion. Being flexible also helps reduce the chance of muscle injury.
Ideally, stretching should be done before and after other types of exercise.

Stretching can feel great, but as with other physical activity, if you do it incorrectly you can hurt yourself.
Other activities that can help increase your flexibility include yoga and tai chi.

Endurance: Aerobic Exercise

Endurance refers to how long you can keep performing an activity without tiring. Aerobic exercise
strengthens your heart and lungs, which in turn increases your endurance. It is also the best type of
activity for burning calories and fat, and can help reduce your risk for diabetes, heart disease, and high
blood pressure.

On the days you take a break from weight training, focus on aerobic exercise such as running, biking,
swimming, or rowing. Teens should engage in 60 minutes of vigorous physical exercise each day.

Good activities for building aerobic fitness include:

Walking

Slide and step aerobics

Water aerobics

Running or jogging

Bicycling

Cross-country skiing

Swimming

You can also incorporate aerobic activity into your daily activities.
Physical Education
Is any bodily activity that enhances or maintains physical fitness
and over all health and wellness Frequent and regular Physical
exercises boost the immune system
And helps prevent diseases of affluence such as cardiovascular
disease,type 2 diabetes & obesity
;instruction in the development and care of the body ranging from simple
calisthenic exercises to a course of study providing training in hygiene,
gymnastics, and the performance and management of athletic games. Human
development from the Physical Education has been established primarily in
motor development. Although we know the importance of the human, we
must consider that other dimensions are of equal importance to the
individual learning as well as to socialize.
 Values to the development and the adjutment of the individual

The growing importance attached to family participation and integration in the learning process has also
contributed to social formation system of the individual. In this sense there is to highlight the
fundamental importance of family involvement in the life of the individual from which we can understand
the limits and potential of families to support the actions of living and social inclusion, and from this
understand the human being in his entirety.

In its development the individual, specifically the child passes through various processes of
socialization, which is subject to certain social factors, by a group capable of influencing the conduct of
the person within this group, enabling him to become a social being. These mechanisms of socialization
tendency towards uniformity in behavior among members of a society.

The need to promote and optimize the repertoire of skills in social relations becomes very useful since
their absence or difficulty can interfere with the performance and efficacy of social education and human
development.

In Physical Education there is the possibility of understanding an individual's social environment in all
dimensions, and all the fragmented as a result will bring a fragmentation process in the ways the child's
education. The bodies are all educated by the reality that surrounds them, for all things that live, the
relationships that are established in areas defined and limited by acts of knowledge, in which an
education that shows how polysemous and multidimensional face and processes in a unique way, gives
not only by words but by looks, gestures, things, the place where they live.

The development is a process by which the child gains control of one's body and motor and social
skills. Encourage and develop the capacity to move represents a kind of knowledge of the potential
physical, health behavior and well-being and a way to express, through emotions, feelings and modes of
communication, movement, therefore, represents a way to relate with others and the world.

During the social interactions a child can modify their behavior as a result of how other children are
reacting group, and this requires a complexity of social skills that are essential for staying within this
group.
National Goals:
The attainment of globally competitive Filipinos through quality
and excellent education,relevant and responsive to changing
environment,accessible and equitable to deserving students, and
effective in optimizing returns and benefits.

Vision:
A high quality corporate sciencee and technology.

Mission:
SLSU will:
produce Science & Technology leaders and competittive professionals.
generate breakthrough research in science & technology based disciplines;
transform and improve the quality of life in the communities in the service ereas;
be self-sufficient and financially viable.

UNIVERSITY GOALS:
develop comprehensive curricula to produce Science & Technology
leaders & professionals.
establish a culture of Science and Technology-based-research
facilitate adoption of technology to communities and service ereas.
intensify production capability
establish a transparent, efficient and effective management system.