October 20, 2022

Alexandra Marie Torres BSBA 1D

College of Business and Management
First Semester, AY 2022-2023

MOVEMENT
COMPETENCY TRAINING
MODULE 1: LESSON 1

ANATOMICAL POSITION, REGIONAL

TERMS, DIRECTIONAL TERMS, and BODY
CAVITIES
Q S W L A T E R A L M

E U F O R E V E R D R

R P S I N G L E T C E

T E A N T O M C A L G

P R O X I M A L X A I

O I I S B R Q W I N O

S O H E V O L S M T N

T R M E D I A L A E A

E R A A L R J H L R L

R E A D E E P I P I B

I L O V E F H O K O H

O Z Q W L N P K L R G

R Q W S D I S T A L D

S U P E R F I C I A L

A N A T O M I C A L Z

 Anterior
 Posterior
 Lateral
 Regional
 Deep
 Anatomical
 Superior
 Inferior
 Medial
 Proximal
 Distal
 Superficial
[L. A. #1]
1. Abdomen (Abdominal)
2. Mamma (Mammary)
3. Antebrachium (Antebrachial)
4. Crus (Crural)
5. Manus (hand)
6. Sura (Sural)
7. Scapular
8. Gluteus (Gluteal)
9. Popliteus (Popliteal)
10. Femur (Femoral)
11. Patella (Patellar)
12. Brachium (Brachial)
13. Olecranon (Olecranal)
14. Sacrum (Sacral)
15. Antecubitis (Antecubital)

[L. A. #2]

1. The Cephalon is Superior to the Cervicis.

2. The Pelvis is Superior to the Inguen.
3. What is Superior to the oculus? Forehead
4. What is lateral to the nose? Ears
5. The Mamma is Superior to the abdomen.
6. The abdomen is Inferior to the mamma.
7. What is proximal to the Antecubitis? Brachium
8. What is distal to the Antecubitis? Carpus
9. What is posterior to the Crus? Sura
10. What is anterior to the cervicis? Sacral
[ASS. #1]

After gaining mastery in these lessons, how can an individual improve their physical activity
skills?

Improving one’s physical activity skills is essential for immediate benefits. Thus, it is a
requisite to gain knowledge on how to improve it. Physical movements are skills and like all skills, they
require practice to master, therefore, that potential then needs to be intentionally honed and sharpened.
To fulfill this, one should practice active living. Doing such physical activities is a must. The skills they
have will be nurtured, though, they must also know their limitations.

What is the relevance of scientific approach in fitness?

The scientific approach to fitness is based upon using principles and strategies that we know to
be true in athletics, and apply it to one person's specific needs. Scientific approach assists the person to
the proper implementation or delivery of physical activities, in which if they do so, a certain goal could
be acquired and oneself is in the road of obtaining a successful and progressive fitness goals.

[ASS. #2]
A 1. The nose is superior to the navel.

a. true b. false

B 2. What’s another name for anterior?

a. Dorsal b. Ventral c. Cranial d. Caudal

A 3. The word anterior means:

a. At or toward the front of the body.

b. At the back or rear of the body.

c. Toward the middle of the body.

A 4. The wrist is distal to the elbow.

a. true b. false

D 5. What’s another word for “superior?”

a. Internal b. Caudal c. External d. Cranial

C 6. The skin is _________ to the skeletal bones.

a. Superior b. Proximal c. Superficial d. Inferior

A 7. The heart is _______ to the shoulders.

a. Medial b. Lateral c. Distal d. Proximal

B 8. The elbow is _________between the wrist and shoulder.

a. Medial b. Intermediate c. Distal d. Lateral

D 9. What is the term for the backside or "back" in the anatomical position?

a. Anterior b. Ventral c. Caudal d. Posterior

C 10. The radius (forearm bone) is ________ to the humerus (upper arm bone).

a. Intermediate b. Proximal c. Distal d. Anterior

Left hypochondriac Region 11. The Abdominal Region is divided into 9 Quadrants. Name the
Quadrant on the Upper Right Region.

Abdominopelvic Cavity 12. Largest cavity in the body.

Right Iliac Region 13. When the Abdominal Regions are divided into 9 Quadrants,
name the lowest left region.

Thoracic Cavity 14. The Body cavity that houses the Lings and Heart.

Spinal Cavity
(Vertebral Cavity) 15. On the Dorsal or Posterior Cavity name the cavity that encloses
the Spinal Cord.

MODULE 1: LESSON 2

FITNESS TEST
 Plank Not a Fitness Test Stomach Crunches

NAME: Alexandra Marie Torres

Year and Section: BSBA 1D

Tests Scores

Height (m) 1.6 m

BMI 19.92 (Normal)
Weight (Kg) 51 kg

3-minute Step Test Resting Heart Rate 78 bpm

Pulse rate immediately after the Test 96 bpm

Push - ups No. of Repetitions 0 repetition

Basic Plank 36.12 (seconds)

Zipper Test Left: 13 (cm) Right: 18 (cm)
Sit and Reach 51 (cm)

Physical Activity Readiness Questionnaire

. Has your doctor ever said that you have a heart condition and that you should only do physical activity
recommended by a doctor? NO

. Do you feel pain in your chest when you do physical activity? YES
. In the past month, have you had chest pain when you were not doing physical activity? YES
. Do you lose your balance because of dizziness or do you ever lose consciousness? YES
. Do you have a bone or joint problem that could be made worse by a change in your physical activity? NO
. Are your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart
condition? NO
. Do you know of any other reason why you should not do physical activity? YES

To live comfortably in doing the things that you want with your body, is something that most of us wish
for. Physical health is the well-being of the body and the proper functioning of the organism of individuals. It might
have been understood as your physical body being free of disease or disability. It can be the basis of how well can we
perform such activity, which is why physical health needs to be improved.

Your body is incredible but needs to be maintained over time. Keeping both your internal and external
organs in peak condition is critical for a long, healthy life. Exercise, is a body activity that enhances or maintains
physical fitness and overall health and wellness. We all know that exercise is important in our daily lives, but we
may not know why or what exercise can do for us. Overall though, any activity that gets you moving, gets your heart
rate up and gives you enough pleasure to do it regularly and often is good for you in almost every way.

Me, ever since in high school, I wanted to have a good physical condition. I suffer a lot of pain in my body
due to its inactivity. In just a single push-up, I cannot handle. I wanted to perform such exercises to support my
body’s condition, but I couldn’t last long. With the personal barriers existing, it’s hard for me to carry through, but I
do my best to make myself physically healthy.

Assessing your fitness may include checking your strength, endurance, flexibility, range of motion, and
more. By checking these stats, you’ll be able to figure out where to start and where to go from there. Below, what
you’ll get out of gauging your fitness before you attempt to get fit, plus how to do it.

Assessing your health conditions before setting up any exercise program is crucial. The constraints or limits
to which your body can achieve will be determined, which is the better before the execution of the activities.

MODULE 1: LESSON 3

MOVEMENT TERMS, BODY PLANES,

AND BREATHING AND BRACING

The pictures obviously depict about body flexibility and balance.  Flexibility is the range of motion in a
joint or group of joints or the ability to move joints effectively through a complete range of motion. On the other
hand, balance as a component of physical fitness refers to the  athlete’s ability to stay in controls of their body’s
position. Often this is their ability to remain upright, but this is not always the case. These components can be very
important, thus, exercises to increase your flexibility and balance are a key part of a beneficial fitness plan.

ANATOMICAL MOVEMENTS
(VIDEO LINK SENT TO GROUP CHAT)

1. The major difference between breathing and bracing is that, breathing is the process of respiration, during which
air is inhaled into the lungs through the mouth or nose due to muscle contraction and then exhaled due to muscle
relaxation, while bracing is a technique for stabilizing the spine. Basically, in bracing we tighten all the muscles
surrounding the abdomen.

2. Breathing and bracing techniques are important in performing to avoid fatal flaw and any other respiratory related
problems. During my performance I did these with proper posture. With properly doing it, I was able to do the dance
highly progressive.

3. Learning the different anatomical body planes help us understand the various ways in which the body can be
viewed when cut into sections. We are able to better identify the locations of the organs that contribute to vital
functions—and these are points of reference for description.

4. Anatomical Movements executed in the dance are:

 Lateral Rotation
Medial Rotation
 Elevation
Depression
 Flexion
Extension
 Abduction
Adduction
 Supination
Pronation
 Inversion
Eversion
 MODULE 1: LESSON 4

GUIDELINES IN EXERCISE
 “EXERCISE SAFELY”

GUIDELINES IN EXERCISE

For most people, regular, moderate-intensity

exercise, such as walking and cycling, is safe. If
DOCTOR you haven’t exercised in a long time, are unsure
CLEARANCE of your health status or are pregnant, you should
speak to your doctor before beginning any new
exercise program. 

Exercise increases your need for water, one of the

most essential components of the human body. HYDRATION
Failure to drink enough water can lead to lack of
coordination, fatigue, failure to properly cool, heat
stroke, cramping and loss of energy. You may
develop debilitating cramps and lose energy. It is
recommended to drink 17 to 20 ounces of water in
the three hours prior to exercise. Injuries at the gym can be prevented if you take
the time to learn proper form and technique for the
PROPER exercises you do. Improper form can lead to joint
TECHNIQUE injuries and muscle pulls. Even experienced
exercisers benefit from coaching prior to starting a
new regimen.

Every workout should include a warmup and

cooldown. A warmup primes the cardiovascular
and muscoskeletal systems for the stimulation of WARMUP &
exercise. A cooldown helps facilitate the normal
circulation of the blood to the heart. Without proper
COOLDOWN
warmups and cooldowns, you are more vulnerable
to muscle strain, dizziness and muscle soreness.

Enthusiasm about a new exercise program can

cause you to do more than your body is ready for.
START AT You might become overheated or suffer from
YOUR LEVEL extreme soreness when doing too much too soon.
If you haven’t exercised in a while or are brand
new to it, begin with just 15-minute bouts of
exercise.
TRUE 1. Taking 5-10 minutes proper Warm up and Cool down.
FALSE 2. Start your exercise from intensive work out to slow cool down.
TRUE 3. A mix of different kinds of activities and sufficient rest is safer rather than specific
rigorous exercise.
FALSE 4. Always follow the exercise program even if you’re feeling fatigued.
TRUE 5. If exercising has been stopped for a while, drop back to lower level of exercise
initially.
TRUE 6. When working out drinking fluids with electrolytes are better.
TRUE 7. For working out choose clothes and shoes designed for the type of exercise that one
performs.
FALSE 8. Sacrifice good form if you are hurrying to finish reps or sets, or struggling to lift
heavier weights.
FALSE 9. For faster burning of fats, exercise at a heated place.
TRUE 10. Wear weather appropriate clothes during work out or exercise.
 MODULE 1: LESSON 5

PRINCIPLES OF EXERCISE

*Reversibility *Adaptation *Overload *Progression

*Recover * Specificity *Individuality

R E V E R S I B I L I T Y P I

E S F A P O W M B S N A L R N

C P P O V E R L O A D N O O D

O E G E A Q R E E A I D V G I

V C H D C Z T T R R V O E R V

E P J G E I Y Y M L I K R E I

R R K H D G F U K U O S S S D

Y Q L I G H I I L I W A Y S U

W S O U H Y O O C O P O D I A

Z X P T J U P P Q I W E R O L

C V I A A D A P T A T I O N I

B N Q Y R E K O V E R Y D F T

E S F A P O M M B S N A L R Y
1.Briefly explain the significance of practicing the principles of exercise.
An exercise training program ideally is designed to meet individual  health and physical fitness goals
within the context of individual health status, function, and the respective physical and social environment,
and practicing the exercise principles is significant for developing an effective fitness training program. These
exercise principles outline the criteria that guide all training.  When one practices each principle, it allows him/her to
critique some element of their training.  When a person’s training follows the principles well it is most likely to be
successful.  

2.Suggest ways to enhance engagement of diverse gender on exercise performance.

Gender diversity is an umbrella term that is used to describe gender identities that demonstrate a diversity of
expression beyond the binary framework. In fitness goals, there is no gender to be qualified. It is open for all. I have
never encountered such issue but I know there are some. This needs to be addressed, and one way to enhance
diverse gender on exercise performance is to welcome all into the agenda, and it must start from oneself. In this way,
one will feel welcomed and part of the performance.

INDIVIDUALITY 1. This principle must be observed since we have combination of factors like
genetic ability, predominance of muscle fiber types other factors in your life,
chronological or athletic age, and mental state. Must make exercise
program that is appropriate to body type.
ADAPTATION 2. When this principle is taken into consideration the results are improved
efficiency, less effort and less muscle breakdown. Over time the body becomes accustomed to
exercising at a given level.
PROGRESSION &
OVERLOAD 3. These principles are violated if sessions are missed and one exercise more
than their plan to cope with the missed sessions.
RECOVERY 4. The body must be given time to repair itself. This principle says that the body must
be given short of breaks or pauses from an exercise to ensure the
body do not suffer from exhaustion or overuse injuries.
REVERSIBILITY 5. The malpractice of this principle can lead to muscle atrophy and cellular
adaptation like increased capillaries.
OVERLOAD 6. This principle works in concern with progression.
OVERLOAD 7. This principle says that any demanding exercise attempted too soon is risky.
SPECIFICITY 8. It is putting attention to the part of the body one wants to improve or
develop.
 PROGRESSION 9. Exercise must start from simple to complex.
INDIVIDUALITY 10. Bodily responses vary from person to person, therefore; training must be
suited for individual needs.

MODULE 1: LESSON 6

DESIGN AN EFFECTIVE EXERCISE

PROGRAM & FACTORS TO CONSIDER
TOWARDS PHYSICAL EXERCISE

Fitness is all I ever wanted

Indestructible and in shape
Tough and fit as a fiddle
Tensed muscles merged to cool.

So much barriers blocking the way

More like personal barricades
Assay of “what if I try” invaded
Rough constraints moderately detached
Taking exercises, fiercely I set about.

GOALS/THINGS I WANT TO IMPROVE ON MYSELF:

1. Lose 3-5 kg in 1 month.
2. Achieve a 5 from 0 repetitions of push-up.
3. Run 1 km twice a week.
4. Strengthen my arm muscles.
5. Maintain my body composition.
 F I T T
10 reps, 4 sets Moderate 20 minutes Weight Lifting

5 reps, 2 sets Low 10 minutes Push-up

Twice a week Vigorous 60 minutes Running

3x a week Low 60 seconds One Arm

2 sets Overhead

10 reps, 2 sets Moderate 10 minutes Squats

1. Why should you consider the factors towards Physical Exercise; What are its benefits
/implications?
In performing physical exercises, we must consider its different factors. Considering these factors will bring
progress to our work and will help us attain our goal more efficiently.

2. Suggest ways to enhance engagement of diverse gender in exercise performance.

Gender diversity is an umbrella term that is used to describe gender identities that demonstrate a diversity of
expression beyond the binary framework. In fitness goals, there is no gender to be qualified. It is open for all. I have
never encountered such issue but I know there are some. This needs to be addressed, and one way to enhance
diverse gender on exercise performance is to welcome all into the agenda, and it must start from oneself. In this way,
one will feel welcomed and part of the performance.

I, Alexandra Marie Torres, will willingly

perform the said physical exercises. This is to help
me attain a fit and healthy body. I made the
program on my own which means it is suitable for
myself and within my body’s capacity. I ensure that
the said activities will be performed appropriately.
Certain that Principles of exercise will still be
considered.

ALEXANDRA MARIE TORRES

Name & Signature