Basic Positions Where Most Exercise Begin

Republic of the Philippines
CAMARINES NORTE STATE COLLEGE

F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines
COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

Learning Materials Week 4
Expand Your Knowledge
BASIC POSITIONS WHERE MOST EXERCISES BEGIN
Position Direction Illustration

Standing Positions
1. Feet together or Feet Parallel The feet are about one (1) inch
apart, toes pointing forward.
Arms at the sides.
2. Stride Position The feet are about 12 inches

wide. The stride may he made
wider than 12 inches. The weight
of the body is on both feet and the
trunks is at the center. Arms at
sides.
3. Lunge Position Bend one knee, the other leg

straight.
Weight on both feet. Hands on
hips.
4. Half-Knee Bend Feet together, bend knees to

about 450 angles; feet flat on
floor, body erect; hands on hips.
5. Full Knees Bend or Squat The knees are fully bent, sit on
Position the heels of the feet. The weight
of the body is on the balls of the
feet.
CNSC-OP-VPA-01F11 Page 1 of 6
Revision: 0

Sitting Positions
1. Long Sitting Position Sitting with legs extended
forward, toes pointed; trunk erect
and hands on hips.
2. hook Sitting Position Sit on buttocks, bend knees close

to the body. Trunk erect, hands
on shin of the legs.
3. Long Sitting Rest Position Legs and toes are extended

forward; hands at the rear on the
floor. Elbow and boy. straight.
4. Sitting position Sit on buttocks, bend knees close

to body; round back so that the
forehead and the knees are in
contact; hold shin of legs
5. Stride sitting position Sitting on buttocks, spread legs

apart, trunk erect, hands on
thighs.
6. Side Sitting Position Sitting on buttocks, bend right or

left leg in front; other leg
extended sideward. Hands on
knees.
7. Hurdle Sitting Position Sitting on buttocks, bend right leg

at the back about 900 angles, the
other leg extended diagonally
forward.
8. Fleets sit From kneeling position, sit on the

heels of the feet, toes pointed.
Hands on hips.
Revision: 0

9. Cross sitting
10. Frog Sitting or Tailor Sitting
Kneeling Position
1. Kneeling position
Kneel on both knees, knees
close together, body erect, hands
on hips.
2. Stride Kneeling Position Kneeling on both knees, with

knees apart
3. Half. Kneeling Position Right or Kneeling on right, left in half-

Left kneeling position in front. Hands
on hips.
4. Kneeling Position One Leg Kneeling on one leg, the other

Extended Sideward extended sideward, forward or
backward:
Lying Positions
1. Back or Supine Lying Position Lying on the back, the body is
well extended, arms overhead,
toes pointed.
2. 'Front or Prone Lying Position Body is well extended and in front

of the body in contact with the
floor. Toes pointed, arms
forward.
3. Side Lying Postilion With the body welt extended, the
side of the body is in contact with
the floor, one hand on the floor
overhead and other hand bent
close to chest palms on floor.
Toes pointed
Revision: 0

4. Hook Lying Position In a back lying position, bend
knees, with the feet close to
buttocks, feet flat on the floor.
Arms overhead.
5. Tat.Iying Position Lying on the hack, pull the knees
close to the forehead, hold shin
of legs.
Arm Support Positions

1. Supine or Back Arm Support From a long lying position, lift the
body with straight arms support
Body, legs and toes well
extended and one straight line
2. Prone or Front Arm Support From a front lying position, lift the
body to front terms support;
body, legs and toes well
extended and in one straight line.
3. Side Arm Support The body is supported with the

right
or left arm; the body is well
extended.
Four-Bose Positions
1. Dog Stand Position From a kneeling position, place
the hands on the floor, elbows
straight, toes pointed; the knees
and hands are the base of
support
2. Bridge Stand Positions From a hook sitting lift the trunk;
legs and arms in right angle with
the trunk.
Hand Positions
1. Hands on Waist Place hands on waist, fingers
pointing front thumbs pointing
backward.
2. Hands on Chest Palms facing down, thumbs

touching the chest, elbows in line
with the shoulders.
Revision: 0

3. Hands on Shoulders Bend arms from the elbow,
finger tips touching the
shoulders, elbow in line with
the shoulders, rib cage lifted.
4. Hands on Neck Bend arms from the elbows,

place hands behind the neck,
finger tips meeting each other,
elbows in line with the shoulders.
5. Hands on Hips Place hands on hips, thumbs

pointing back and fingers
pointing front.
Arm Positions
1. Arms Forward Raise arms forward with palms
facing each other. Hands in line
with the shoulders, elbows
slightly extended
2. Arms Sideward Raise arms sideward, palms

facing down, finger Ups in line
with the shoulder.
3. Arms Upward Raise arms upward, palms facing

each other, elbows touching the
ears,
the whole arm in line with the
body.
4. Arms in oblique Position
5. Arms in T Position
Revision: 0

Challenge Your Skills.
E-COLLAGE
Guidelines
1. Take photo of yourself performing the basic positions where most exercise begin and make it an E-
Collage.
2. Include the name of the positions on the photos in the E-Collage.
3. Appropriate clothing (PE attire or white t-shirt and jogging pants) must be observed.
4. The criteria for the create E-Collage are the following;
Criteria 4 - Excellent 3 - Very 2 - Satisfactory 1 - Need Rate

Satisfactory Improvement
Proper Precisely Followed the Showed Showed little
Mechanics followed the mechanics of average mastery of the
mechanics of the skill but mastery of the mechanics
the skill some errors mechanics
were evident
Execution Executed the Executed the Showed an Showed little
skill with skill correctly average level of level of
exceptional but some errors accuracy in accuracy in
ability were evident executing the executing the
skill skill
Good form Executed the Executed the Executed the Executed the
skill with a very skill with high skill with an skill with little
high level of level of average level of level of
balance, control balance, control balance, control balance, control
and ease of and ease of and ease of and ease of
movement movement movement movement
Enthusiasm Showed a very Showed a high Quite eager in Showed little

high level of level of interest executing the interest in
interest in in executing the skill executing the
executing the skill skill
skill
TOTAL =
The following Equivalent of points will be used in grading the created E-Collage.
18 – 100% 17 – 98% 16 – 96% 15 – 94% 14 – 92% 13 – 90% 12 – 88%

11 – 86% 10 – 84% 9 – 82 % 8 – 80% 7 – 79% 6 – 77% 5 – 76%
4 – 75 %
Revision: 0

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Republic of the Philippines

CAMARINES NORTE STATE COLLEGE

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

Position Direction Illustration

2. Stride Position The feet are about 12 inches

3. Lunge Position Bend one knee, the other leg

4. Half-Knee Bend Feet together, bend knees to

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

2. hook Sitting Position Sit on buttocks, bend knees close

3. Long Sitting Rest Position Legs and toes are extended

4. Sitting position Sit on buttocks, bend knees close

5. Stride sitting position Sitting on buttocks, spread legs

6. Side Sitting Position Sitting on buttocks, bend right or

7. Hurdle Sitting Position Sitting on buttocks, bend right leg

8. Fleets sit From kneeling position, sit on the

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

10. Frog Sitting or Tailor Sitting

2. Stride Kneeling Position Kneeling on both knees, with

3. Half. Kneeling Position Right or Kneeling on right, left in half-

4. Kneeling Position One Leg Kneeling on one leg, the other

2. 'Front or Prone Lying Position Body is well extended and in front

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

Arm Support Positions

3. Side Arm Support The body is supported with the

2. Hands on Chest Palms facing down, thumbs

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

4. Hands on Neck Bend arms from the elbows,

5. Hands on Hips Place hands on hips, thumbs

2. Arms Sideward Raise arms sideward, palms

3. Arms Upward Raise arms upward, palms facing

4. Arms in oblique Position

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

Criteria 4 - Excellent 3 - Very 2 - Satisfactory 1 - Need Rate

Enthusiasm Showed a very Showed a high Quite eager in Showed little

18 – 100% 17 – 98% 16 – 96% 15 – 94% 14 – 92% 13 – 90% 12 – 88%

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