I

Introduction

Objectives: At the end of the learning unit, you are able to

1. give discuss what is movement and its categories.

2. execute sample locomotor and non locomotor steps.
3. enthusiastically create basic movements with your group.

Every individual has its own body structure and body built. Fortunate to those born with perfect
body physique but how about the less or not so perfect. People now a days admires those with
curvaceous figures, with muscles, having 6 packs and sexy body. It’s everybody’s aim to have
good features and improve figure.

Many experts published, posted in social media how individual improve their figures, However,
the beauty of one’s body physique can be acquire through movement and can be enhance through
muscle workout.

Man is designed to move. That’s why many saying that “when you stop moving you start dying”.
Moving is living. From babyhood to adulthood, basic movement experiences are developed.
From a simple movements to more complex and refined movement are developed. Meaning
mastery of the movement pattern is a lifelong process.

Movement

Movement is the act or process of moving: especially change of place or position or posture.
Movement are analyzed in two categories: the LOCOMOTOR , which means moving the body
away in different ways from one space or stationary position to another, and the NON-
LOCOMOTOR or the Axial Movement, which means movements within the man’s personal
space.

The Five Basic Locomotor (traveling) Movements are:

 Walk. To walk is to advance or recede on foot in such manner that portion of one foot is
always on the ground ( Marckwardt, Cassidy & McMillan , 1987). In a normal walk the
toes are pointed directly forward, arms swing naturally, head and eyes focused to the
front, stride normal, upper body erect, shoulders squared or in good position.

 Run. Run is to move by rapid steps, faster that walking, in such a manner that both feet
are off the ground for a portion of each step.

 Leap. Leap is to spring or push off the floor with one foot and landing on the other foot
from one position or place to another.

 Hop. Hop is to spring off the ground or floor with one foot and landing on the same foot
in place or to any direction.
  Jump. Jump is to spring off the ground or floor with one or both feet landing on both
feet in place or to any direction.

Variations of Locomotor patterns are:

 Skip. Skip is a combination of a step and a hop on the same foot. It is performed
alternately with both feet.

 Gallop. The gallop is a combination of a walk and a cut that occurs in an uneven rhythm.
If you step onto the right foot, the cut is performed by the left foot to the right foot. It is
done with one foot to leading. Practice for smoothness when transferring weight from one
foot to another and rhythm, not speed and distance.

 Slide. A slide is a combination of a glide od one foot and a close step ( walk ) with the
other foot. Strive for smoothness of movement.

Non-Locomotor or Axial Movements:

 Bend. Bend is to flex or to crook a joint making it curves or angular.

 Stretching. Stretching is the extending or the reaching out of the normal or proper limits
of a joint.

 Twisting. Twisting is the act of spiraling or contortion of the body or parts of the body.

 Swing. Swing is to move body part in an arc like a pendulum.

 Sway. Sway is the reverse of swinging. The movement occurs over the point of
attachment and should be initiated close to the attachment.

 Contracting. To contract is to curve a part or whole body by shortening the muscle or

drawing together of body parts.

 Pulling. to pull is to draw toward self a person or thing imaginary o real with force.

 Pushing. It is the opposite of pulling. To exert force on a person or thing imaginary or

real.

 Turning. Changing direction on a fixed spot, involving the whole body.

Movement Experiences

Efficiency in movement skills requires practice and the basis to all movement skills is a well-
balanced body. Some sample activities are given below for practice. But consider safety tips on
chapter 4.
Direction: Create a group and try to practice and execute the different movement experiences.

Walking:

 Walk in all direction for 8 counts.

 Walk on heels.
 Walk like Charlie Chaplin.
 Walk with wide base on tip toe.
 Walk like you are in heavy mud.
 Walk like a soldier.
 Walk happily /angrily
 Walk like a robot.
 Walk like a sore ankle.
 Walk in different patterns.

Run:

 Run lightly around the general space: stop on signal.

 Run lightly and change directions on signal without colliding with someone.
 Run with different steps-short, long, light, heavy, criss-cross, wide.
 Run; make a turn and continue.
 Run in place as if you are running after something.

Jumping:

 Jump for height.

 Jump for distance
 Jump alternately high and low.
 Jump and land as quietly as possible.
 Jump pretending yourself as a bouncing ball.
 Jump and clap hands or tap thighs when on the air.
 Jump while tuning in the air ( half turns)

Hopping:

 Hopping in place.
 Hopping in height
 Hopping forward and back.
 Hopping sideward right and left.
 Hopping while turning to the right or left.

Leaping:

 Leap forward for height. Alternate the leaping foot.

 Do previous movement but strive for distance.
 Explore different arm positions as you leap.
Galloping:

 Practice galloping in general space.

 Gallop with partner in general space.
 Gallop 7 times to one side and half- turn on the 8th. Do the same on the other side.

Skipping:

 Skip in general space

 Vary the skip with exaggerated arm actions.
 Skip lightly and heavily
 Clap as you skip
 Skip forward and backward.
 Skip by partner in general space.

Sliding:

 Slide to the right foot and close light foot to right. Do the same in any direction.
 Do previous movement several time forward and then do the same moving back wards.
 Do previous movement with one foot leading to the right/left.

Pushing:

 Pushing an imaginary object that is light.

 Try pushing a very object.
 Explore different ways of pushing an object.

Pulling:

 Reach overhead and pull an imaginary object towards self quickly.

 Do previous movement but do it slowly and smoothly.
 Imagine engaging in a tug of war game.

Bending:

 Bend your body forward/backward/sideward right and left.

 Explore how many parts of your body you can bend in any level.

Stretching: Making the body parts long and wide as possible.

 Stretch as many parts of your body as you can.

 Stretch quickly/ slowly/smoothly.
 Help or support a partner stretch in different ways.
 Stretch your one arm while the other arm curls. Reverse.

Twisting:

 Explore twisting several parts of the body.

  Show different shapes using twisted body parts.

Turning:

 Practice turning in 8 directions

 Stranding on one foot and turn around slowly to right or left by hopping.\

Swing:

 Practice swinging the legs forward and back and to the side.
 Practice swining the arms medium high and as high as possible.
 Swing the head side to side.

Sway:

 Raise the arms overhead and sway the arms like a swaying in a breeze.
 Sway the hips.
 Body Mechanics

What is Proper Body Mechanics?

Body mechanics is a term used to describe the ways we move around during daily activities. It
includes how we stand, sit, lift, carry, bend, and even sleep. Think of body mechanics as good
posture in motion.

What is Good Posture?

Posture is the position in which you hold your body when you sit, stand, or lie down. Appropriate
posture places the least amount of stress possible on your muscles and ligaments when you sit
still or move around. Correct posture is a matter of training, which means you can teach your
body to hold itself in the right positions as you sit, stand and lie down. –

atlantabrainandspine.com

What is the importance of Proper Body Mechanics?

It is important to learn the principles and follow the right guidelines ofproper body mechanics
because it can help you avoid injury, muscle fatigue, and degeneration of spinal structures such as
discs and joints.

How do I practice proper body mechanics? (https://www.drugs.com/cg/proper-body-

mechanics.html)

When you stand:

 Keep your feet flat on the floor about 12 inches (30 cm) apart.
 Do not lock your knees.
 Keep your shoulders down, chest out, and back straight.

When you lift an object:

 Your feet should be apart, with one foot slightly in front of the other.
 Keep your back straight.
 Bend from your hips and knees.
 Do not bend at your waist.
 Lift the object using your arm and leg muscles.
 Hold the object close to your body at your waist level.
 Use the same process if you need to push or pull something heavy.
When you sit:

 Sit with your back straight and place extra support behind your lower back.
 Get up and change positions often if you sit for long periods of time.
 Ask about exercises to stretch your neck and shoulders.
 Adjust your computer so the top of the monitor is at the same level as your eyes.
 Use a paper holder so that the document is at the same level as the computer
screen.
 Use a headset if you use the telephone often.

Posture

We have all been told since childhood to "stand up straight". But it's easy to get into bad habits.
Good body mechanics are based on good posture. Good posture means the spine is in a "neutral"
position - not too rounded forward and not arched back too far. But what does good posture look
like?

It's easy, follow these few steps:

 Stand with your feet apart.

 Create a small hallow in your lower back by tucking the tailbone in and tilting your
pelvic bone slightly forward. This is done by tightening the muscles of the buttocks and
thus, rotating the pelvis into the neutral position. Be careful not to arch too much.
 Pull the shoulders back and lift your chest.
 Lift your chin until it is level and relax your jaw and mouth.

That's it, proper posture! Feel how balanced the spine is? Very little energy is now required to
keep it that way. Practice this position until it becomes second nature.

Being aware of your posture during all of your daily activities is the best way to ensure you are
using good body mechanics. Here are a few exercises that can help improve your posture.

Chin Tuck

 Sit or stand using proper posture.

 Gently pull your chin back to a comfortable position
 Perform this exercise in sets of ten, 2-3 times daily.

Shoulder Squeeze

 Sit or stand using proper posture.

 Bring your elbows behind you while squeezing your shoulder blades together.
 Hold for 5 seconds
 Perform this exercise in sets of ten, 1-2 times daily.

Standing
Millions of people spend a good deal of their time on their feet. Standing work, including
bending, lifting, carrying and reaching can be tough on the back - especially if proper body
mechanics are not being used. Use the following guidelines to minimize the risk of injury to your
back when doing standing work:

 Avoid standing in one position for prolonged periods of time. Change your position as
often as you can. This will not only help relieve stress on your spine, it also helps
increase circulation and decrease muscle fatigue. When you can, stretch. Gentle
stretching exercises during a break can help ease muscle tightness.
 Be aware of your posture. Are you standing correctly? Check and double check
throughout your day.
 Make sure the surface you are standing on is firm and level.
 If possible, lean on a solid support. This can help reduce fatigue during long periods of
standing.

Other important tips to remember:

When lifting an object, avoid bending and twisting at the same time. Instead, face the object and
bend at the knees (not the back).

 Before lifting, move close to and directly in front of the object. Make sure your feet are
flat on the floor and shoulders are apart. Bend the knees and lift smoothly. Use the same
movement when putting the object down again.
 Avoid overreaching. If you have to reach up to a high level, make sure you are standing
on a firm level surface. Avoid standing on tiptoes. Not only is this an unstable position to
stand in, for prolonged periods of time it can place unnecessary strain on the back and
neck.

Sitting
Whether sitting at a desk or at home watching television, good body mechanics are still important
to keep in mind. For deskwork, consider investing in an ergonomically enhanced chair. What
does proper sitting look like?

 Place your buttocks at the back of the seat while maintaining a small space between the
back of your knees and the seat of the chair.
 Place your feet flat on the floor with your knees bent at a 90° angle.
 Pull your shoulders back and lift your chest.
 Lift your chin until it is level and relax your jaw and mouth.

If your chair has armrests, make sure they are positioned to support the weight of your arms. Not
too high to make you hunch or too low to make you reach. Footrests can also be a helpful way to
maintain good posture while sitting. Make sure the footrest is positioned so that your knees are
bent comfortably and are level with your hips.

For prolonged periods of sitting, make sure you have enough support for your lower back. Look
for a chair that has adjustable lumbar support. If that is not possible, you can increase your back
support by using a lumbar roll or even a rolled up towel or cushion placed behind your lower
back.

Keep in mind that even sitting in the "correct" position for long periods of time will eventually
become uncomfortable. Don't forget to take breaks, get up, move around and stretch! This will
reduce the stress on your spine and help prevent muscle fatigue and stiffness.

Sleeping
We spend about one-third of our time in bed, so we can't ignore how our bodies are positioned
during sleep. As during our waking hours, the goal is to maintain a neutral spine even while we
are in bed. Here's how:

 Make sure you are sleeping on a firm mattress.

 Avoid sleeping on your stomach or with your head elevated on an oversized pillow.
These positions cause the back to arch and places stress on the spine.
 The side and back are the best positions for maintaining a neutral position and a must for
anyone with back or neck problems.
 Place a pillow between your knees (for side sleeping) or behind your knees (for back
sleeping). This will help keep your spine in the right position and help ease stress on the
lower back.
 Use a pillow that allows you to keep your head aligned with the rest of your body.
Numerous and/or oversized pillows may look great on a made bed but do not necessarily
benefit your back while sleeping.

Lifting

The process of lifting places perhaps the greatest loads on the low back and therefore, has the
highest risk of injury. Use of proper lifting mechanics and posture is critical to prevent injury. In
the end, it is more important how you lift than how heavy a weight you lift. Here are a few tips on
how to lift safely:

 Place the load immediately in front of you.

 Bend the knees to a full squat or lunge position.
 Bring the load towards your chest.
  Assume a neutral position with your back.
 Tighten the lumbar and buttocks muscles to "lock" the back.
 Lift now from the legs to the standing position.

DO NOT:

 Lift from a twisted / sideways position.

 Lift from a forward stooped / imbalanced position.

As you can see, proper body mechanics are vitally important for keeping your spine healthy. And
it's easy to incorporate these principals into your daily life. It may seem unnatural at first, but if
you keep at it, they will easily become routine. Your back will thank you for it!

If you are having back pain, have questions about a spinal condition, or need help maintaining
good body mechanics, contact us here at CCSI. One of our spine specialists can help you.

http://www.coloradospineinstitute.com/education/wellness/body-mechanics/
 Activity no. 1

Name:_______________________________ Score:____________

I. Identification: Identify what is being asked for. Put your answer on the space provided.

__________ 1. To move body part in an arc like a pendulum.

__________ 2. To spring or push off the floor with one foot and landing on the other foot from one
position or place to another.

__________ 3. The act of spiraling or contortion of the body or parts of the body.

__________ 4. It is a combination of a step and a hop on the same foot. It is performed alternately with
both feet.

_________ 5. It is a combination of a walk and a cut that occurs in an uneven rhythm. If you step onto
the right foot, the cut is performed by the left foot to the right foot.

__________ 6. It is the extending or the reaching out of the normal or proper limits of a joint.

__________ 7. To spring off the ground or floor with one or both feet landing on both feet in place or to
any direction.

__________8. It is to curve a part or whole body by shortening the muscle or drawing together of body
parts.

__________ 9. The movement occurs over the point of attachment and should be initiated close to the
attachment.

__________10.To pull is to draw toward self a person or thing imaginary o real with force.

II. Essay:

1. How can you maintain a good posture?

2. What are the benefits of maintaining a proper body mechanics ?

III. Practicum Direction: Create your own combination of movement , write the combination on a sheet
of paper. Then submit as basis for checking.

Practice and familiarized it for group practicum.

Rubrics:

Excellently combined steps and properly coordinated and practiced- 100%

Well combined steps and well coordinated and practiced- 90%

Slightly done – 85%

Poorly done- 75%

No presentation- 60%

IV. Picture perfect:

Direction: Submit output like;

A. Pictures of your group showing the proper and improper body mechanics. Put caption of every
pictures.

Rubrics:

Excellently presented- 100%

Satisfactory presented- 90%

Slightly done – 85%

Poorly done- 75%

No output- 60%