WELLNESS AND FITNESS 1
BACHELOR OF SCIENCE IN NURSING
PREPARED BY: JAVIER, INO ZUII
MIDTERM: MOVEMENT
I. MOVEMENT
● Foundation of all physical activities
● Include movement concepts
Movement concept include:
● BODY AWARENESS (5)
● SPATIAL AWARENESS (6)
● QUALITIES OF MOVEMENT (4) AND ITS
● RELATIONSHIP
A. Importance of Understanding Movement
● Help people move efficiently
● Improve quality of performance
● Enhance level of performance
● Appreciate the contribution of physical activities
B. General factor affecting or influencing movement
● Movement involves most of the systems of the body
● All movement is governed by certain mechanical principles
● Fear, anxiety, and self-confidence can alter movement
● Membership in a group can influence participation in physical
activities.
II. MOVEMENT CONCEPTS
● Body awareness - What the body can do?
o names and locations of body parts (head, foot,
knee, elbow, shoulder, hand, leg, arm, hip, waist).
o body shapes and positions (curve, straight,
narrow, wide, symmetrical and asymmetrical)
o movements of the body (flexion, extension,rotation,
supination, pronation, adduction, abduction)
o body as a communicator (communication of
feelings, ideas, interpretations through body
postures, gestures and movements)
o awareness of muscle tension and relaxation
(tension and relaxation, tense and relax)
● Spacial Awareness - Where does the body move?
o Self-space (personal space): The area immediately
surrounding a person, including the area that can be
reached by extending parts of the body
o General space: total area within which an individual
or individuals can move)
o Direction: individuals can move in many different
directions; including forward, backward, up, down,
left, right
o Levels: refers to horizontal areas in space,
described in relation to the standing body
o Pathways: line of movement from one point to
another, either on the ground or in the air.
o Range: extension of the body into self-space.
● Qualities of Movement
o as personsons move, they vary their movements by
altering the body’s balance and adjusting the time or
speed of the movement, the force used and the flow
of the movement.
● RELATIONSHIPS
o embraces and understanding of the position of the
body parts relative to one another, the position of
the individual with respect to other individuals or a
group, and the relationship of the body to objects.
C. DIMENSIONS OF QUALITIES OF MOVEMENT
● BALANCE
o refers to the stability of movement
o also affected by the movement of the body parts and
the use of objects
● TIME
o Refers to the speed or pace of movement
o The movements vary on a continuum from slow to
fast
● FORCE
o The energy required to move an object is termed
force
o Force is initiated through muscular contraction
● FLOW
o Ability to smoothly join together different movements
o Refers to the continuity of movement, the ease with
which one movement flows or leads to the next
III. TYPES OF EXERCISE
ISOTONIC EXERCISE - aims to give muscles a tone which is done by
conducting contraction and relaxation. It is a part of the basic activities
for physical education.
ISOMETRIC EXERCISE - aims to develop muscles extra strength. It is
achieved by undergoing muscle tension and hold for duration of time.
AEROBIC EXERCISE - aims to develop flexibility which is achieved by
intense body movements such as: walking, running, jogging and
dancing. These activities are very important to the heart and lungs
because fast breathing is experienced by doing the activities.
IV. FITT PRINCIPLE
F- FREQUENCY
I - INTENSITY
T - TYPE
T - TIME
This are the key factors in designing an exercise program that will
address the current fitness level, provide means to overload the body.
And trigger positive adaptations. This variables can be modified
occasionally to consistently challenge the body to become stronger. It is
important to remember that increasing the workload should be done
one variable at a time to prevent chronic injuries or over-training. The
proposed recommendations and conservative.
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FITT principle - one of the foundations of exercise, a set of guidelines
that help you design a workout routine to fit your fitness level and goals.