WMSU Vision and Mission and CSSPE Goals and Objectives

ENGLISH

Vision

The University of Choice for higher learning with strong research orientation
that produces professionals who are socially responsive to and responsible
for human development; ecological sustainability; and, peace and security
within and beyond the region

Mission

The Western Mindanao State University, set in a culturally diverse

environment, shall pursue a vibrant socio-economic agenda that include:

• A relevant instruction paradigm in the education and training of competent

and responsive human resource for societal and industry needs;
• A home for intellectual formation that generates knowledge for people
empowerment, social transformation and sustainable development; and,
• A hub where science, technology and innovation flourish, enriched by the
wisdom of the Arts and Letters, and Philosophy.
 INTRODUCTION

History of Physical Education in the Philippines

Pre-Spanish times (1521)

Children during the pre – Spanish time were instructed in the proper
use of spears, bows and arrows, and swords since such activities are vital
and essential in their living because the skills involved were useful in fighting
off enemies whether man or beast, finding shelter materials, securing
clothing articles, catching animals for their daily meals and providing props
for their religious ceremonies. While the elders worked, the children took
time out from their household chores to indulge in frolics such as: running
and jumping all over the wide open spaces, crossing streams and rivers,
climbing trees, playing their own game of make believe imitating their
parents in such activities such as: hunting, fishing, housekeeping, making
weapons and tools and worshipping.

The men and boys were involved in long distance underwater

swimming using a double underarm stroke, the also do diving activities to
fish and explore pearls which they sold at a profit to neighboring countries,
other activity engaged is rowing or paddling the banca.

Pre-Colonial Period

Rituals involving various body movements and deep breathing

exercises to glorify God and they are fun of performing war dances to incite
the fighting spirit, to express the hatred the people harbored against their
enemies and the type of vengeance they had planned and oftentimes, the
members of the war council danced solemnly while trying to decide the
course of war.

A war dance Saut is characterized by quick runs, distinct body

elevations, and much body quivering performed to the rhythm of the
guimba, or drum. War Dances Himog or death dance - a ceremonial dance
executed to the accompaniment of the bangibang, or wooden clapper

Ritual dances were also performed in case of illness in the family, the
people also danced to hasten recovery. Funeral Dances was characterized
by slow swinging of feet up in the air by a line of men standing with arms on
each other’s shoulders. When a person died, the neighbors perform this type
of dance.
 Beneseew or witch dance was held precisely to drive away evil spirits
that inhabit the balete. Tabing Baila is an exotic ceremonial dance which was
a prayer for a bountiful fish catch. The movements stimulated those of a
fish, with the hands curling in and out like a fin, arms circle here and yon,
and the body twisting and contorting much like a marine creature.

Festival Dances like Bumayab - started auspiciously with a limliwa or

chant - notable for its elaborate footwork and hand movements - music was
provided by gongs, gongha, tubob, and habit. Tanggugo a dance with
hardly any arm movement - men and women rotated bodily, stepped
sideways, and stamped animatedly with kulong-kulong around their feet to
the accompaniment of the tanggungguan, or gongs suspended by ropes
from a triangular rack. Unomey-umey is a thanksgiving dance for the
diwatas for a rich crop.

Courtship Dances was also famous such as Tadek were both man and
woman danced on tiptoe, feet remaining always on the ground carrying a
piece of red cloth which they fluttered from side to side as they shook their
whole body to the measure of the ganza or native drum. The highlight of
the dance was the exchange of symbolic keepsakes wherein the wife offers
her husband a dagger to show that she looked up to him; in turn, the
husband gave her a piece of cloth to signify their common bond. Kinal-
logong is a courtship dance were the man remained in place as the woman
teasingly sang and danced around him, trying each time to place a hat on
his head.

Wedding dances - the babaylan or priestess usually climaxed a

marriage ceremony with a dance at the end of which she threw her javelin to
kill a sacrificial animal. Mimetic dances Munggayong - a line of men and
another of women participants danced around a pile of pots. Funny/comical
primitive dances Kinnotan or ant dance - showed a man dancing and
gesticulating to another person who had been attacked by ants - with deft
movements, the former scratched the hurt parts of the body of the victim.
Even in early times, the Filipinos were religious people. They performed, for
example, certain rituals which contributed greatly to their physical
development. The early Filipinos were hardy, adventurous, and energetic
people endowed with a vigorous and strong physique. Valiant and unafraid,
they frequently engaged in battles. Dancing was a popular and common
activity among the early Filipinos; almost all occasions were celebrated by
dancing.

Spanish Regime
 The Spanish conquest of the Philippines did not have much effect on
the physical activities of the people, except the enforced labor among the
lower class of the people in the building of the churches and generally the
people lived in the sedentary life while waiting for the harvest time after
planting. Bathing, swimming are favorite pastime as well as Cock fighting as
the favorite sport.

Fandango danceDancing continued one of the major physical activities

enjoyed by the people. Other dances also includes: Curacha Jota, Polka
Mazurka, Rigodon Lanceros. Ceremonial dances were performed during
religious events, like Santracuzan where in people ate, sang, drank and
danced to their heart’s content.

Games were played by the Filipinos during a grand celebration or after

the Santacruzan. Games like Pabitin, Palo Sebo • Juego de Anillo was played
by the little children. The young girls play Sungka, Siklot, piko, luksong tinik
and hide and seek. Young boys play patintero, sipa, topspinning and kite
flying. Card games were very popular recreational to old folks which were
introduced by the Spaniards.

Schools, colleges and universities were established for formal training

of the Filipinos. In these institutions, physical education was not included in
the curriculum. Ateneo de Municipalde Manila founded by the Jesuits
Fathers included physical education as part of their curriculum

In 1863 a royal decree established a Normal School for Men in the City
of Manila and physical education was not included in the curriculum.  A royal
decree established the Superior Normal School for Women and, still physical
education was not included in the curriculum. In 1893 the Superior Normal
School for Men Teachers (Normal School for Men) included gymnastics in the
curriculum. 1867, the Manila Jockey Club was founded to supervise the
holding of horse races.

American Period Just as soon as the American soldiers landed in the

Philippines after the historic event of the signing of the Treaty of Paris on
December 10, 1898, schools reopened. 1901- Physical exercise was one of
the subjects introduced in the public schools and a regular program of
athletics was developed.

In 1905 Baseball and track and field were introduced and taught to the
young boys in school. 1909- The athletic program for the schools was
inaugurated. 1910, Basketball was first introduced as a game for girls. 1911,
The “Athletic Handbook” was published. 1914, The Teachers Vacation
Assembly in Manila gave special training to Filipino teachers. 1919, A
syllabus entitled “Physical Education: A Manual for Teachers” was published.
1920, Physical education was made required subjects in the curriculum of all
public schools.1928, A summer school for coaching was held.

What is Physical Education?

Physical Education is "education through the physical". It aims to

develop students’ physical competence and knowledge of movement and
safety, and their ability to use these to perform in a wide range of activities
associated with the development of an active and healthy lifestyle. It also
develops students’ confidence and generic skills, especially those of
collaboration, communication, creativity, critical thinking and aesthetic
appreciation. These, together with the nurturing of positive values and
attitudes in PE, provide a good foundation for students’ lifelong and life-wide
learning.

"Physical education is the study, practice, and appreciation of the art

and science of human movement" (Harrison, Blakemore, and Buck). While
movement is both innate and essential to an individual's growth and
development, it is the role of physical education to provide instructional
activities that not only promote skill development and proficiency, but also
enhance an individual's overall health. Physical education not only fulfills a
unique role in education, but is also an integral part of the schooling
process.

Understanding the Importance of Physical Education

Physical education is beneficial for both the bodies and minds of

students. By being more active, students will also benefit by being able to
better avoid injury, they will have more confidence, and they can see
improved mental health. It's important to educate students on the benefits
of playground and in-school physical activity and instruct them on issues
related to the human body and other health-related issues to give them a
better understanding of how their body works.

What is FITNESS?

Fitness was defined as the capacity to carry out the day’s activities
without undue fatigue.
What is Physical fitness?

Is a state of health and well-being and, more specifically, the ability to

perform aspects of sports, occupations and daily activities. Physical fitness is
generally achieved through proper nutrition, moderate-vigorous physical
exercise, and sufficient rest.

BENEFITS of Physical Fitness

•Reduce risk of disease

•Development of physical components
•Provide better health
•Builds stronger Bones, Joints, and Ligaments
•Maintenance of Optimal Body Weight
•Boost in energy level
•Improved Appearance
•Relaxation and Stress relief
•Causes Delayed Aging
•Improve your overall health
•Healthier, Longer Life Reduces risk of disease
•People who participate in regular exercise have a decreased risk of
developing:
•heart disease
•diabetes
•metabolic syndrome
•different types of cancer Development of physical fitness components

Your Guide To Understanding The Different Components Of Physical

Fitness

Physical fitness is divided into different component categories that vary

from person to person. Each person can be trained on these components of
physical fitness to improve certain skills or performance in activities. Building
on specific components can bring about the changes you desire in your
fitness levels, mental health, and lifestyle.

Physical fitness is made up of both health-related fitness components

and skills-related components. The health related-fitness components relate
to how well the systems of your body operate. Are your heart and other
muscles in good shape? This type of physical fitness is related to your overall
state of health. The skill-related fitness items are concerned with abilities
related to sports activities. Are you fast? Do you have good hand-eye
coordination?
 Both kinds of fitness are important for successful participation in sports
activities. However, only the health related components can be related to
the prevention of disease and the promotion of health. That is why they are
called the health-related components of fitness. Maintaining an acceptable
level of the health-related components of fitness is recognized as a key
element in maintaining a healthy lifestyle. People who attain such levels of
fitness reduce their risks of developing health problems, such as heart
disease, low back pain, and obesity, and improve their body’s ability to
function. This is why health-related fitness should be the concern of
everyone, regardless of age.

“Many people do not have a clear understanding of physical fitness. Some

people think you have to be a good athlete to be physically fit. This is not
what a personal fitness awareness program is about! Being physically fit is
about understanding the Components of Fitness and working towards
improving them as best as you can.”

Health Related Components

1. Flexibility

Flexibility describes the range of movement possible at various joints.

It is probably the most frequently overlooked component of fitness. If you
want to be as good as you can, you must work on flexibility as regular as
you work on muscular strength and endurance or cardiovascular efficiency.
Because flexibility is specific to each joint, no single test can provide
complete information about the flexibility of all major joints of your body.
However, there are several tests that will give you an indication of flexibility
in joints most likely needing attention. These tests include the sit and reach
test, the shoulder stretch test and the v-sit test.
“The lack of regular movement through a joint’s full range of motion
results in a decrease in flexibility, and sedentary living is the greatest
contributor to the loss of flexibility with aging.”

2. Cardiovascular Endurance

Cardiovascular fitness relates to the ability of the heart, blood, blood

vessels and the respiratory system to supply oxygen and necessary fuel
 to the muscles during physical activity. The best type of physical activity
for improving cardiovascular fitness is aerobic activities. Aerobic
activities are those which force the body to use a large amount of
oxygen for a sustained period of time. Sustained means that the
physical activity should be done for a period of 15 to 30 minutes to get
the aerobic benefits. Examples of aerobic activities are jogging cycling,
swimming, rope jumping, and aerobic dance.

Certain sports like basketball and soccer also provide the workout
needed to achieve an aerobic training effect. Aerobic activities provide a
safeguard for your physical and mental health. Cardiovascular fitness
can be measured in a number of ways. The most accurate measurement
is a stress test performed on a stationary bicycle or treadmill. The most
common test is the one mile run for time.

“Cardiovascular fitness is the most important aspect of physical

fitness because of its potential to reduce risks of developing chronic
diseases.”

3. Muscular strength

Muscular strength is the ability of a muscle group to apply a

maximal force against a resistance one time.

4. Muscular endurance

Muscular endurance is the ability to repeat muscle movement for a

long period of time.

Today, more than ever before, women want to have well toned
muscles. An important fact to remember though is that young women
cannot develop the large muscles for the simple reason that they do not
have enough of the necessary hormone testosterone. Young men on the
other hand have high levels of testosterone, enabling them to greatly
increase their muscle size. Regardless of your gender, improving your
muscle development will improve your overall fitness. The partial sit-up
test can be used to measure abdominal strength. Push-ups, pull-ups
and the flexed arm hang are used to measure muscular strength and
endurance of the upper body.

5. Body composition

Body composition is the ratio of fat to muscles, bone, and other

tissues that compose your body. A certain amount of body fat is
 necessary for good health. Extremely high or low amounts of fat can
cause health problems. Most young adults desire a low percentage of
body fat. However, your health may suffer if your percentage of body
fat is too low or high. Looking good and feeling good depend a great
deal on making sure you have the correct amount if body fat.

Body composition can be correctly evaluated in several ways.

Although underwater weighing is the most accurate, it is also the most
expensive means to measure body fat. Body composition is most
commonly assessed by a device called a skinfold caliper. However,
there are also several body composition measurement devices on the
market which can give you a general measurement. Another common
measurement of body composition widely used today is the body mass
index (BMI). The body mass index provides an indication of the
appropriateness of your weight relative to your height. One important
note to the BMI though is that it does not indicate the presence of fat.

Skill Related Fitness Component

Skill-related fitness is broken down into six different components;

agility, speed, power, balance, coordination, reaction time. These skill-
related components are movements that are necessary for an individual to
successfully demonstrate a variety of motor skills and movement patterns.

If you want to develop your level of fitness beyond the basic

requirements for health, adjust your workout program to include exercises
designed to improve the skill-related components of fitness.

1. POWER

Power combines speed and strength. In essence, it's how fast you can
generate a maximal force. In sports, "power athletes" are those who
exert brute strength in short, all-out efforts, such as Olympic
weightlifters, football players, and gymnasts. Athletes in other sports,
like basketball, volleyball, and tennis, can also benefit from developing
greater power. Jumping to get a rebound requires leg power, while
forcefully spiking volleyball requires a combination of upper- and
lower-body power.

2. AGILITY
 Agility is the ability to move quickly and to easily change direction.
Basketball players, for instance, are incredibly agile. They have to
move in every direction, jumping, sliding, twisting, and backpedaling
in quick response to the movement of the ball and other players. Their
bodies have to be trained to respond and change course at the drop of
a hat.

3. BALANCE

Balance itself refers to your ability to adjust your body position

to remain upright. It deals with proprioception, or knowing where your
body is in space, and being able to make adjustments to your position
as your center of gravity changes during movement. There are few
sports where balance doesn't play an important role, and there are lots
of activities where balance is required for enhanced performance and
safety.

4. REACTION TIME

Reaction time refers to how quickly you can respond to an

external stimulus. Think about a tennis match for a moment: The best
competitors react almost instantaneously when the ball comes off their
opponent's racquet, sprinting toward the location where they expect
the ball to bounce.
Reaction time hinges heavily on your mind-body connection.
Your eyes see a stimulus, your mind interprets the stimulus, and your
body reacts in accordance with that interpretation.
Much of this mind-body reaction relates to knowledge of the sport or
activity in question. A professional tennis player can almost instantly
interpret and predict the movement of a ball. This knowledge enables
them to react more quickly (and accurately) to the stimulus.

5. COORDINATION

Coordination is the body’s ability to perform smooth and efficient

movements. Good coordination requires the athlete to combine
multiple movements into a single movement that is fluid and achieves
the intended goal. This is contrary to what many people first think of,
which is hand-eye coordination which refers to the relationship
between eye movements and hand movements, so that our hands
 make an intended movement in response to our eye movement,
usually tracking a ball or something similar.

Coordination also includes hand-eye coordination and foot-eye

coordination. This type of coordination relates to the movement of the
hands or feet in response to eye movement, as it tracks moving
objects or people. Someone with good hand-eye coordination is going
to be more successful at throwing, catching, and hitting. This enables
them to be more successful in sports such as netball, basketball,
tennis, cricket, baseball, NFL, AFL, hockey, rugby codes and much
more. Good foot-eye coordination will mean better success in kicking,
controlling, and stopping objects with your feet. 

6. SPEED

Speed is the rate at which something moves. Speed relates to

power, as you have already learnt, and relates to the force and the
mass of the object the force has acted upon. Speed is the distance an
object travels in a set period of time and is usually measured in m/s or
km/h.
Speed relates to movement efficiency and performance because
there are many sport in which the speed at which someone is moving is
advantageous. This includes all racing sports, such as: sprinting, swimming,
triathlons, marathons and much more. For these sports the faster the
athlete can move, the better they will perform. In relation to efficiency, high
speed will frequently require high energy consumption and result in fatigue.
Furthermore, if an athlete has higher speed, it does not mean they have a
higher speed without fatigue. marathon runners, often don’t have the best
speeds when it is tested, but can maintain higher speeds for longer periods
of time when compared to sprinters.

FITNESS ASSESSMENT

Fitness assessments consist of different types of tests and exercises

used to determine your overall health and physical fitness level. These tests
typically assess your strength, endurance, and flexibility. Fitness tests are
required for physically demanding jobs, such as police officers, firefighters,
and military personnel. Fitness assessments can also help you, or your
personal trainer, figure out an appropriate fitness routine and goals.

Fitness assessments are a series of tests that measures and monitors

students' physical fitness level. The series of tests assess the five (5)
components of health related fitness that make up total fitness:
cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition. As well as the skill related components
such as: Speed, Balance, Coordination, Reaction time, Agility and power.

Fitness testing is an effective strategy to monitor and assess students’

fitness levels. It can also help students understand how healthy they are by
learning about the five components of fitness and how to set goals to
improve their health-related fitness.

Assessments are the measuring stick of physical education classes.

They help to show yourself & others that your students are learning and
becoming more physically fit as a result of being in your class. Assessments
can also help to show that your PE class is valuable. Therefore, assessments
are important and should matter to you in your PE class. They should be
performed at least before and after a unit or some set period of time. 

PAR-Q

Physical Activity Readiness Questionnaire (PAR-Q) and You Regular physical

activity is fun and healthy, and increasingly more people are starting to
become more active every day. Being more active is very safe for most
people. However, some people should check with their doctor before they
start becoming much more physically active. If you are planning to become
much more physically active than you are now, start by answering the seven
questions in the box below. If you are between the ages of 15 and 69, the
PAR-Q will tell you if you should check with your doctor before you start. If
you are over 69 years of age, and you are not used to being very active,
check with your doctor. Common sense is your best guide when you answer
these questions. Please read the questions carefully and answer each one
honestly:

Informed use of the PAR-Q: Reprinted from ACSM’s Health/Fitness Facility

Standards and Guidelines, 1997 by American College of Sports Medicine
YES NO Questions
Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a
doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not
doing physical activity?
Do you lose your balance because of dizziness or do you ever
lose consciousness?
Do you have a bone or joint problem that could be made worse
 by a change in your physical activity?
Is your doctor currently prescribing drugs (for example, water
pills) for your blood pressure or heart condition?
Do you know of any other reason why you should not do
physical activity?

YES to one or more questions

Talk to your doctor by phone or in person BEFORE you start becoming

much more physically active or BEFORE you have a fitness appraisal. Tell
your doctor about the PAR-Q and which questions you answered YES. You
may be able to do any activity you want – as long as you start slowly and
build up gradually. Or, you may need to restrict your activities to those
which are safe for you. Talk with your doctor about the kinds of activities
you wish to participate in and follow his/her advice. Find out which
community programs are safe and helpful for you.

NO to all questions

If you answered NO honestly to all PAR-Q questions, you can be

reasonably sure that you can: Start becoming much more physically active
– begin slowly and build up gradually. This is the safest and easiest way to
go. Take part in a fitness appraisal – this is an excellent way to determine
your basic fitness so that you can plan the best way for you to live actively

Delay becoming much more active: If you are not feeling well because
of a temporary illness such as a cold or a fever – wait until you feel better;
or If you are or may be pregnant – talk to your doctor before you start
becoming more active.

IMPORTANT THINGS TO CONSIDER ABOUT THE PAR-Q

To recap, the Physical Activity Readiness Questionnaire is composed of

7 questions for determining if your client is healthy enough to exercise.
Because most clients don’t realize that exercise is physical stress, it is
important to not skip the PAR-Q.

Stress increases levels of certain neurotransmitters and hormones like

epinephrine, norepinephrine, and cortisol that help to elevate the heart rate.
A pre-existing medical issue like coronary artery disease could be fatal as
the result of a sudden increase in heart rate.
 Although the PAR-Q does not (and should not!) take the place of a
comprehensive health exam by a medical professional, it can be the all-
important first step for preventing a major health issue for your clients.

Body Mass Index (BMI)

Body mass index (BMI) is a person’s weight in kilograms divided by

the square of height in meters. BMI is an inexpensive and easy screening
method for weight category—underweight, healthy weight, overweight, and
obesity.
BMI does not measure body fat directly, but BMI is moderately
correlated with more direct measures of body fat. Furthermore, BMI appears
to be as strongly correlated with various metabolic and disease outcome as
are these more direct measures of body fatness
BMI can be a screening tool, but it does not diagnose the body fatness
or health of an individual. To determine if BMI is a health risk, a healthcare
provider performs further assessments. Such assessments include skin fold
thickness measurements, evaluations of diet, physical activity, and family
history.

How is BMI calculated?

BMI is calculated the same way for both adults and children. The
calculation is based on the following formulas:
Measurement Units Formula and Calculation
Kilograms and meters (or Formula: weight (kg) / [height
centimeters) (m)]2
With the metric system, the
formula for BMI is weight in
kilograms divided by height in
meters squared. Because height
is commonly measured in
centimeters, divide height in
centimeters by 100 to obtain
 height in meters.
Example: Weight = 68 kg, Height
= 165 cm (1.65 m)
2
Calculation: 68 ÷ (1.65)  =
24.98

Pounds and inches Formula: weight (lb) / [height

(in)]2 x 703
Calculate BMI by dividing weight
in pounds (lbs) by height in
inches (in) squared and
multiplying by a conversion
factor of 703.
Example: Weight = 150 lbs,
Height = 5’5″ (65″)
Calculation: [150 ÷ (65)2] x 703
= 24.96

How is BMI interpreted for adults?

For adults 20 years old and older, BMI is interpreted using

standard weight status categories. These categories are the same for
men and women of all body types and ages.
The standard weight status categories associated with BMI
ranges for adults are shown in the following table.

BMI Weight Status

Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese

Classification BMI (kg/m2) sub- BMI

classification (kg/m2)

Underweight < 18.50 Severe thinness < 16.00

Moderate thinnes 16.00 - 16.99

Mild thinness 17.00 - 18.49

 normal range 18.5 - 24.99 normal 18.5 - 24.99

overweight ≥ 25.00 pre-obese 25.00 - 29.99

Obese obese 30.00 - 34.99

(≥
class 1
30.00)

obese 35.00 - 39.99

class II

obese ≥ 40.00
class II

For example, here are the weight ranges, the corresponding BMI
ranges, and the weight status categories for a person who is 5′ 9″.

Height Weight Range BMI Weight Status

5′ 9″ 124 lbs or less Below 18.5 Underweight
125 lbs to 168 18.5 to 24.9 Normal or
lbs Healthy Weight
169 lbs to 202 25.0 to 29.9 Overweight
lbs
203 lbs or more 30 or higher Obese

How good is BMI as an indicator of body fatness?

The correlation between the BMI and body fatness is fairly strong, but
even if two people have the same BMI, their level of body fatness may
differ.In general,
 At the same BMI, women tend to have more body fat than men.
 At the same BMI, Blacks have less body fat than do Whites, and Asians
have more body fat than do Whites.
 At the same BMI, older people, on average, tend to have more body
fat than younger adults.
 At the same BMI, athletes have less body fat than do non-athletes.
The accuracy of BMI as an indicator of body fatness also appears to be
higher in persons with higher levels of BMI and body fatness. While, a
person with a very high BMI (e.g., 35 kg/m 2) is very likely to have high body
fat, a relatively high BMI can be the results of either high body fat or high
lean body mass (muscle and bone). A trained healthcare provider should
perform appropriate health assessments to evaluate an individual’s health
status and risks.

If an athlete or other person with a lot of muscle has a BMI over 25,
is that person still considered to be overweight?

According to the BMI weight status categories, anyone with a BMI

between 25 and 29.9 would be classified as overweight and anyone with a
BMI over 30 would be classified as obese.
However, athletes may have a high BMI because of increased
muscularity rather than increased body fatness. In general, a person who
has a high BMI is likely to have body fatness and would be considered to be
overweight or obese, but this may not apply to athletes. A trained healthcare
provider should perform appropriate health assessments to evaluate an
individual’s health status and risks.

What are the health consequences of obesity for adults?

People who have obesity are at increased risk for many diseases and health
conditions, including the following: 
 All-causes of death (mortality)
 High blood pressure (hypertension)
 High LDL cholesterol, low HDL cholesterol, or high levels of
triglycerides (dyslipidemia)
 Type 2 diabetes
 Coronary heart disease
 Stroke
 Gallbladder disease
 Osteoarthritis (a breakdown of cartilage and bone within a joint)
 Sleep apnea and breathing problems
 Chronic inflammation and increased oxidative stress
 Some cancers (endometrial, breast, colon, kidney, gallbladder, and
liver)
 Low quality of life
 Mental illness such as clinical depression, anxiety, and other mental
disorders
 Body pain and difficulty with physical functioning
 KINESIOLOGY OF MOVEMENT

The term kinesiology literally means the study of motion. Given that

motion of our body occurs when bones move at joints, and that muscles are
the primary creator of the forces that move the bones, kinesiology is the
study of the musculoskeletal system. Because the muscles are controlled
and directed by the nervous system, it might be more accurate to expand
kinesiology to be the study of the neuromusculoskeletal system.

MAJOR BODY PARTS

Motions of the body involve the movement of body parts. To be able to

describe the motion of body parts, each part must be accurately
named. Figure 1-1 illustrates the major divisions and body parts of the
human body. The axial body and the appendicular body are the two major
divisions. The appendicular body can be divided into the upper and the lower
extremities.
 FIGURE 1-1 The three major divisions of the body are the axial body
and the two divisions of the appendicular body. The appendicular body is
composed of the upper extremities and lower extremities. The body parts
within these major divisions are shown. A, Anterior view. B, Posterior
view. C, Lateral vie
The names of most body parts are identical to the lay English names.
However, a few cases exist where kinesiology terms are very specific and
need to be observed. For example, the term arm is used to refer to the
region of the upper extremity that is located between the shoulder and
elbow joints. The term forearm refers to the body part that is located
between the elbow and wrist joints; the forearm is a separate body part and
is not considered to be part of the arm. Similarly, the term leg describes the
region of the lower extremity that is located between the knee and ankle
joints, whereas the term thigh is used to describe an entirely separate body
part that is located between the hip and knee joints; the thigh is not part of
the lg. The precise use of these terms is essential so that movements of the
leg and thigh are not confused with one another, and movements of the arm
and forearm are not confused with one another. Pelvis is another term that
should be noted. The pelvis is a separate body part from the trunk and is
located between the trunk and thighs.

Preparation Consideration

Maintaining Good Posture

Ergonomic and movement strategies can improve posture and help

prevent injuries.
Posture is the position in which we hold our bodies while standing,
sitting, or lying down. Healthy posture is the correct alignment of body parts
supported by the right amount of muscle tension against gravity. Our
everyday movements and activities can affect this alignment and put stress
on joints and muscles, sometimes resulting in pain and potentially
permanent damage if left unchecked over time. Utilizing proper ergonomic
and movement strategies can help prevent these problems.

Why is posture important?

We do not consciously maintain our posture; instead, certain muscles

normally do it for us. Several muscle groups, including the hamstrings and
large back muscles, are critically important in maintaining our posture.
These postural muscles, along with others, when functioning properly,
prevent the forces of gravity from pushing us over forward. Postural muscles
also help maintain our balance while we move.
A healthy posture helps us stand, walk, sit, and lie in positions that
place the least strain on supporting muscles and ligaments during movement
and weight-bearing activities. Correct posture also:
  Helps us keep bones and joints in correct alignment so that our
muscles are used correctly, decreasing the abnormal wearing of joint
surfaces that could result in degenerative arthritis and joint pain.
 Reduces the stress on the ligaments holding the spinal joints together,
minimizing the likelihood of injury.
 Allows muscles to work more efficiently, allowing the body to use less
energy and, therefore, preventing muscle fatigue.
 Helps prevent muscle strain, overuse disorders, and even back and
muscular pain.

What can affect my posture?

To maintain healthy posture, you need to have adequate and balanced

muscle flexibility and strength, normal joint motion in the spine and other
body regions, as well as efficient postural muscles that are balanced on both
sides of the spine. In addition, you must recognize your postural and
movement habits at home and in the workplace and work to improve them,
if necessary.
Poor posture and poor movement patterns can lead to excessive strain
on our postural muscles and may even cause them to relax when held in
certain positions for long periods of time. You can typically see this in people
who bend forward at the waist for a prolonged time in the workplace. Their
postural muscles are more prone to injury and back pain.

Several contributing factors can put a strain on posture. The most

common are stress, obesity, pregnancy, weak postural muscles, abnormally
tight muscles, and high-heeled shoes. In addition, decreased flexibility, a
poor work environment, incorrect working posture, and unhealthy sitting and
standing habits can also contribute to poor body positioning, leading to pain
or overuse injuries in some cases.

Can I improve my posture?

Awareness of your posture, along with an understanding of healthy

movement strategies, will help you consciously correct yourself. Your doctor
of chiropractic can further assist you by recommending exercises to
strengthen your core postural muscles. He or she can also assist you with
choosing better postures during your work or recreational activities, reducing
your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing
something as simple as sitting at a desk or standing in place, can have an
impact on our posture. Below are some general ergonomic tips to help
reduce the chance of pain and injuries:

While sitting at a desk:

 Keep your feet on the floor or on a footrest, if they don’t reach the
floor.
 Don’t cross your legs. Your ankles should be directly in front of your
knees.
 Keep a small gap between the back of your knees and the front of your
seat.
 Your knees should be at or below the level of your hips.
 Adjust the backrest of your chair to support your low- and mid-back or
use a back support.
 Relax your shoulders and keep your forearms parallel to the ground.
 Avoid sitting in the same position for long periods of time. Take breaks
and move your body.

When standing:

 Bear your weight primarily on the balls of your feet.

 Keep your knees slightly bent.
 Keep your feet about shoulder-width apart.
 Let your arms hang naturally down the sides of the body.
 Stand straight and tall with your shoulders pulled down and backward.
 Tuck your stomach in.
 Keep your head level. Your earlobes should be in line with your
shoulders. Do not push your head forward, backward, or to the side.
 Shift your weight from your toes to your heels, or one foot to the
other, if you must stand for a long time.

When lying down in bed:

 Find the mattress that is right for you. While a firm mattress is
generally recommended, some people find that softer mattresses
reduce their back pain. Your individual comfort should guide your
choice.
 Choose the right pillow, too. Special pillows are available to help with
postural problems resulting from poor sleeping positions.
 Avoid sleeping on your stomach.
 Sleep on your side or back, which is often helpful for back pain. If you
sleep on your side, place a pillow between your legs. If you sleep on
your back, keep a pillow under your knees.
 ANATOMIC POSITION

Anatomic position is a standard reference position that is used to

define terms that describe the physical location of structures of the body and
points on the body. In anatomic position, the person is standing erect, facing
forward, with the arms at the sides, the palms facing forward, and the
fingers and toes extended (Figure 1-2).
 FIGURE 1-2 Anatomic position is a reference position of the body in
which the person is standing erect, facing forward, with the arms at the
sides, the palms facing forward, and the fingers and toes extended.

Plane of Motion

Your body doesn’t move in one dimension. If it did, you wouldn’t be

able to move your leg away from you, toward you, in front and behind you.
Your body moves in three dimensions, and the training programs you design
for your clients should reflect that. Designing an exercise program that
utilizes all planes of motion will help your clients train their body in the same
manner that it moves in real life.
Let's Examine Each Plane in a Bit More Detail
Dividing the body into left and right halves using an imaginary line
gives us the sagittal plane. Any forward and backward movement parallel
to this line occurs in the sagittal plane.
With the same imaginary line, divide the body into front and back
halves and you have the frontal plane. Any lateral (side) movement parallel
to the line will occur in the frontal plane.
Last, but certainly not least, we have the transverse plane, which
divides the body into superior and inferior halves. Movement parallel to the
waistline, otherwise known as rotational movement, occurs in
the transverse plane.

For a clearer understanding, we can view the planes as they relate

to exercises performed in a workout session. Below are a few exercises
performed in each plane.

 Sagittal plane: bicep curl and forward or reverse lunges

 Frontalplane:  dumbbell lateral (side) raise
 Transverse: horizontal wood chop

Once you are able to grasp the concept of movement within the three
planes, client program design will be seamless.

ANATOMICAL TERMS OF LOCATION

The anatomical terms of location are vital to understanding and

using anatomy. They help to avoid any ambiguity that can arise when
describing the location of structures.

1. Medial and Lateral

Imagine a line in the sagittal plane, splitting the right and left halves evenly.
This is the midline. Medial means towards the midline, lateral means away
from the midline.
Examples:
 The eye is lateral to the nose.
 The nose is medial to the ears.
 The brachial artery lies medial to the biceps tendon.

2. Anterior and Posterior

Anterior refers to the ‘front’, and posterior refers to the ‘back’.

Putting this in context, the heart is posterior to the sternum because it lies
behind it. Equally, the sternum is anterior to the heart because it lies in front
of it.
Examples
 Pectoralis major lies anterior to pectoralis minor.
 The triceps are posterior to biceps brachii.
 The patella is located anteriorly in the lower limb
 3. Superior and Inferior

These terms refer to the vertical axis. Superior means

‘higher’, inferior means ‘lower’. The head is superior to the neck; the
umbilicus is inferior to the sternum.
Here we run into a small complication, and limbs are very mobile, and what
is superior in one position is inferior in another. Therefore, in addition to the
superior and inferior, we need another descriptive pair of terms:
Examples
 The nose is superior to the mouth.
 The lungs are superior to the liver.
 The appendix is (usually) inferior to the transverse colon

4. Proximal and Distal

The terms proximal and distal are used in structures that are considered to

have a beginning and an end (such as the upper limb, lower limb and blood
vessels). They describe the position of a structure with reference to its origin
– proximal means closer to its origin, distal means further away.
Examples:
 The wrist joint is distal to the elbow joint.
 The scaphoid lies in the proximal row of carpal bones.
 The knee joint is proximal to the ankle joint.

ANATOMICAL TERMS OF MOVEMENT

 Anatomical terms of movement are used to describe the actions of
muscles upon the skeleton. Muscles contract to produce movement at joints,
and the subsequent movements can be precisely described using this
terminology.
The terms used assume that the body begins in the anatomical
position. Most movements have an opposite movement – also known as an
antagonistic movement. We have described the terms in antagonistic pairs
for ease of understanding.

1. Flexion and Extension

Flexion and extension are movements that occur in the sagittal plane. They
refer to increasing and decreasing the angle between two body parts:

Flexion refers to a movement that decreases the angle between two body

parts. Flexion at the elbow is decreasing the angle between the ulna and the
humerus. When the knee flexes, the ankle moves closer to the buttock, and
the angle between the femur and tibia gets smaller.

Extension refers to a movement that increases the angle between two body

parts. Extension at the elbow is increasing the angle between the ulna and
the humerus. Extension of the knee straightens the lower limb.

2. Abduction and Adduction

Abduction and adduction are two terms that are used to describe
movements towards or away from the midline of the body.
 Abduction is a movement away from the midline – just as
abducting someone is to take them away. For example, abduction of
the shoulder raises the arms out to the sides of the body.

Adduction is a movement towards the midline. Adduction of the

hip squeezes the legs together. In fingers and toes, the midline used is
not the midline of the body, but of the hand and foot respectively.
Therefore, abducting the fingers spreads them out

3. Medial and Lateral Rotation

Medial and lateral rotation describe movement of the limbs

around their long axis:

Medial rotation is a rotational movement towards the midline.

It is sometimes referred to as internal rotation. To understand this, we
have two scenarios to imagine. Firstly, with a straight leg, rotate it to
point the toes inward. This is medial rotation of the hip. Secondly,
imagine you are carrying a tea tray in front of you, with elbow at 90
degrees. Now rotate the arm, bringing your hand towards your
opposite hip (elbow still at 90 degrees). This is internal rotation of the
shoulder.

Lateral rotation is a rotating movement away from the midline.

This is in the opposite direction to the movements described above.
 4. Elevation and Depression

Elevation refers to movement in a superior direction (e.g. shoulder

shrug), depression refers to movement in an inferior direction.

5. Pronation and Supination

This is easily confused with medial and lateral rotation, but the
difference is subtle. With your hand resting on a table in front of you, and
keeping your shoulder and elbow still, turn your hand onto its back, palm
up. This is the supine position, and so this movement is supination.
Again, keeping the elbow and shoulder still, flip your hand onto its
front, palm down. This is the prone position, and so this movement is
named pronation.
These terms also apply to the whole body – when lying flat on the
back, the body is supine. When lying flat on the front, the body is prone.

6. Dorsiflexion and Plantarflexion

 Dorsiflexion and plantarflexion are terms used to describe movements
at the ankle. They refer to the two surfaces of the foot; the dorsum
(superior surface) and the plantar surface (the sole).
Dorsiflexion refers to flexion at the ankle, so that the foot points
more superiorly. Dorsiflexion of the hand is a confusing term, and so is
rarely used. The dorsum of the hand is the posterior surface, and so
movement in that direction is extension. Therefore we can say that
dorsiflexion of the wrist is the same as extension.
Plantarflexion refers extension at the ankle, so that the foot points
inferiorly. Similarly there is a term for the hand, which is palmarflexion.

7. Inversion and Eversion

Inversion and eversion are movements which occur at the ankle

joint, referring to the rotation of the foot around its long axis.
Inversion involves the movement of the sole towards the median
plane – so that the sole faces in a medial direction.
Eversion involves the movement of the sole away from the median
plane – so that the sole faces in a lateral direction.

8. Opposition and Reposition

 A pair of movements that are limited to humans and some great apes,
these terms apply to the additional movements that the hand and thumb can
perform in these species.
Opposition brings the thumb and little finger together.
Reposition is a movement that moves the thumb and the little finger
away from each other, effectively reversing opposition

9. Protraction and Retraction

Protraction describes the anterolateral movement of the scapula on

the thoracic wall that allows the shoulder to move anteriorly. In practice, this
is the movement of ‘reaching out’ to something.
Retraction refers to the posteromedial movement of the scapula on
the thoracic wall, which causes the shoulder region to move posteriorly i.e.
picking something up

10. Circumduction

Circumduction can be defined as a conical movement of a limb

extending from the joint at which the movement is controlled.
It is sometimes talked about as a circular motion, but is more
accurately conical due to the ‘cone’ formed by the moving limb

Examples of Circumduction:
1. Circumduction of an arm (from the shoulder joint) :

Hold an arm extended outwards from the body e.g. the right
hand extended to the right side. Circumduction is the movement
that occurs when the arm is held straight at the elbow joint while
whole limb from the shoulder to the finger tips is moved as if to
draw circles with the hand/fingers at arms length from the
centre of the body.

2. Circumduction of a leg (from the hip joint) :

Holding one leg straight at the knee joint rotate that straight leg
from the hip so that the extreme end of the leg (e.g. the great
toe if the foot is pointed outwards) traces a circle as it moves
around in space.

Other similar movements:

 Some other joints including some of the condyloid joints at the wrist
and the base of the fingers are sometimes said to be able to produce a
circumduction movement. However, the apparent rotation at these joints is
really - that is, more accurately, a combination
of flexion and extension, abduction, and adduction movements. Only the
ball-and-socket joints at the shoulder and hip execute true 360 degree
circumduction movements.

11. Anterior pelvic rotation and Posterior pelvic rotation

(Pelvic tilt)

Posterior pelvic tilt is a movement in which the front of the pelvis rises
and the back of the pelvis drops, while the pelvis rotates upwards.
Posterior movement of upper pelvis; iliac crest tilts backward in a
sagittal plane; posterior tilt. Anterior movement of upper pelvis; iliac
crest tilts forward in a sagittal plane; anterior tilt

12. Lateral pelvic rotation (right and Left)

Left lateral pelvic rotation – in frontal plane left pelvis moves inferiorly
in relation to right pelvis; either left pelvis rotates downward or right
pelvis rotates upward; left lateral tilt. Right lateral pelvic rotation – in
frontal plane right pelvis moves inferiorly in relation to left pelvis;
either right pelvis rotates downward or left pelvis rotates upward; right
lateral tilt

13. Left transverse pelvic rotation and Right transverse pelvic

rotation

Left transverse pelvic rotation – in horizontal plane pelvis rotates to

body's left; right iliac crest moves anteriorly in relation to left iliac
crest, which moves posteriorly. Right transverse pelvic rotation – in
horizontal plane pelvis rotates to body's right; left iliac crest moves
anteriorly in relation to right iliac crest, which moves posteriorly

FITNESS CONCEPT AND EXERCISE VARIABLES

“Fitness is not about being better than someone else. It is about being better
than you used to be”

Movement preparation is preparation for the present and future.

Typically, a warm-up only engages muscles and prepares your body for
activity.

Phases of Exercise

The phases of your exercise session should include warm-up,

conditioning and cool down. Some people prefer to add stretching as a
fourth phase, separating it from the warm-up or cool down phases. Each of
the phases plays an important role in helping you reach your fitness goals
while maintaining your health and safety. The phases that provide time to
prepare your body and time for your body to recover are just as important
as the exercise activity you choose for the main part of your session.

1. Warm - Up

The warm-up phase of exercise prepares your body for the activity of
the conditioning part of your workout. Warming up before exercise allows
your body to adjust gradually to the increased demand on your heart,
muscles, breathing and circulation. Warm-ups also increase your body
temperature slowly, improve flexibility and protect against injury and muscle
soreness. Warm-ups involve light aerobic activities, such as walking slowly
for five to 10 minutes or a moderate version of your conditioning exercise,
and should be based on your physical characteristics and your conditioning
activity. For strength training, warm up by moving your joints and muscles.

The objective of warming up is to prepare your body for the upcoming

activity. During this time your heart rate increases to encourage blood flow
to the muscles needed for exercise. These muscles are now able to loosen
up and be used effectively. There are two types of warm ups, a general
warm up and a sport specific warm up. What you do to warm up is
dependent upon the physical demands of your activity and your sport.

TIPS for warming up

 Warm up muscles slowly by walking, jogging, and/or swimming for 10-

15 minutes, try to choose exercises that keep the body upright to
encourage full range of motion for the hips.
 Engage in dynamic type stretching (ballistic stretches for a short
period of time) once the muscles are warm, make sure to stay
controlled with these movements.
  Include the following upper and lower body movements:
o jumping jacks
o arm circles
o high knees
o scissor kicks
o carioca (slow then progress to faster)
 Practice sport specific movements such as your swing, stroke or shot
to facilitate muscle preparation, this helps you feel what your body is
preparing to do. 
 Your warm up should NOT include static type stretching (holding the
stretch for a long period of time), this type of stretching does not
prepare the muscle for activity because it stretches it too much to be
used effectively.
 NOTE:  Ballistic stretching shortens muscles, therefore appropriate
maintenance or improvement of flexibility must be scheduled as a
separate training session depending on the needs of the athlete.

2. Stretching

Stretching, or range-of-motion activities, can be performed as part of

your warm-up phase, just after your light cardio. Stretch all of your major
muscle groups for five to 10 minutes. Stretch and relax the muscles slowly
and gently without jerking or bouncing and hold each stretch to allow for
tightening of the muscles and tendons.

3. Conditioning

During the conditioning phase, you perform the exercise that produces
fitness benefits, such as calorie burning, building endurance or muscle
strengthening. You may choose an aerobic exercise, such as swimming or
the elliptical jogger, or you may lift free weights, perform circuit training on
weight machines or play a high-intensity sport such as soccer or basketball.

4. Cool Down

The cool down phase ends your exercise session with recovery time for
your body. Cooling down requires you to keep moving after you end the
conditioning phase. Cool down movements should allow your heart rate,
blood pressure and body temperature to return slowly to normal. A gradual
decrease in physical activity, such as slow walking, is a good way to cool
down. You can also perform a few stretching movements to cool down.
 The objective of cooling down is to facilitate your body's recovery from
the activity. During this time your heart rate decreases towards normal and
blood flow to the muscle slows down. The muscles are now repairing to
facilitate growth so you only require a certain amount of blood. A cool down
is usually general with some emphasis on key muscle groups used during
the athletic activity.

Tips for Cooling Down

 Keep your muscles active for 10-15 minutes using active rest such as
slow walking, cycling etc. (many athletes ride the stationary bike post
game/competition or practice).
 Engage in static type stretching (holding stretches for a long period of
time) while the muscles are still warm, maintain good form throughout
the stretch.
 Include the following upper and lower body stretches:  
o chest stretch in doorway
o triceps stretch overheard
o quadriceps (front thigh) stretch standing up
o hamstring (back thigh) stretch lying down
o back stretch (twist) lying on side
 Partner assisted stretching (also known as PNF - Proprioceptive
Neuromuscular Facilitation) is best done later to give the muscles and
nervous system time to recover from activity.
 Schedule and engage in separate stretching sessions (that include
both static and PNF stretching) for later in the day, it is best to take
the time for this after a hot shower because the muscles are loose,
relaxed, and warmed up ready to improve flexibility!

NOTE: 

During high intensity training (high speed and/or power), maximum

strength training, or plyometrics, muscle fibers will be damaged and need to
repair during recovery. All these activities also tax your Central Nervous
System (CNS). Depending on the intensity and the volume of these activities
recovery might take several hours for your muscles, and 48-72 hours for
your CNS.

Always include an adequate warm up and cool down to your exercise

routine. Both give your body the chance to adapt to the next activity or rest
period. Keep in mind the sport you are competing in to address specific
areas during the warm up and cool down to encourage repair and growth.
Remember the principle of starting general and working towards specific.
Your body will appreciate you easing into it.

Rules in Fitness Workout

1. Don’t skip the Warm-Up.

General recommendation is to begin with low intensity aerobic
activity,aim for 10 to 20 minutes warm-up before diving into your
fitness program
2. Stay hydrated
When it comes to staying fit, water is your friend. All exercise calls for
hydration. The American Council on exercise recommends is to drink
up one cup of water 20 to 30 minutes before exercising and a cup for
every 15 additional minutes of physical activity.
3. Don’t forget the post-workout stretch
Make sure to hold static strectches for about 30 seconds and aim for a
total of 15 to 20 minute of cool-down.
4. Rest as needed
Allow your body for at least one day rest a week (more if you are a
beginner)
5. Do something you enjoy
Make exercise you actually enjoy. Pick exercise you actually look
forward to.
6. Track your progress
Seeing your progress written down and how far you have come, will
reming you why you started in the first place.
7. Prioritize nutrition
People who exercise regularly need to eat enough – and enough of the
right foods – if they want to reap the most reward from all their hard
work.
8.  Don’t exercise on an empty stomach
If you haven’t eaten within the 2 hours prior to training grab a banana,
an electrolyte drink, or something else that is light to keep your blood
sugar steady. Ideally for shorter workouts (under 45 minutes)
something like a banana will be enough, but for workouts exceeding
60 minutes you might need something more such as an electrolyte
drink.
9. Avoid ‘simple carbohydrates’

Sugary foods and soft drinks are considered ‘simple carbohydrates’ as

they will give you an instant boost of energy, but this sugar-rush will
soon fade and leave you feeling worse than before. Too much of this
 will wreak havoc with the way you metabolize insulin and can lead to
excessive fatigue and fat storage.

10. Don’t skip your recovery meal

What you eat after a workout is important and can hamper any results
you were hoping to get from your program. For some people, eating a
meal after a hard workout is ideal, for others, a supplement shake with
protein and carbohydrate works best. Find what works for you. Then
try taking it within an hour of completing your workout.