We, BA Polsci students learned the physical abilities and knowledge necessary to

excel in physical activities through movement competency training programs.

These programs typically include strength and conditioning exercises as well as
instruction on proper form and technique. We also covered and discussed topics
like nutrition advice, injury avoidance, and other aspects of physical fitness.
Movement Competency Training (MCT) Course broaden my knowledge about
movements and how to develop them. In this course, I gained some knowledge
about movement competence, and I also learned how to properly apply and
demonstrate different types of movements. Additionally, in this course, I acquired
knowledge about the phases of movement skills.

To be specific, these lessons helped me a lot in doing physical activities. The first
lesson we discussed was all about Why Movement Matters, this lesson made me
realize that movement competence is important in our daily activities that involve
specific movements to demonstrate such actions. This lesson also made me know
that we should balance our capacity and demands in performing actions. I also
learned that there are factors that influence how we move and demonstrate a
particular movement e.g Personal factors, Environmental factors, and the activity
itself. I also acquired the knowledge that our movements are influenced by
individuals and by our environment. Simplistically, the way we move is
ascertained by the context in which we are conducting a specific activity. Another
knowledge that I acquired is that, it is very crucial to balance our capacity and
demands in doing such an activity, since if we lack capacity we can't meet our
demands. Capacity refers to ability, awareness, talents, etc.

The second lesson was all about Movement Features and Patterns. During the
discussion in this lesson, I realized and learned about the Seven Key Movement
Features. As I improve my movement competence, I learned in these specific
lessons that it is significant to know which features of a movement pattern
matter. When I perform exercises during my gym sessions that involve jumping,
squatting, lifting, etc. I always put in mind the seven key movement features,
since our class instructor told us that becoming aware of the seven key
movement features could help us to perform exercises properly and to minimize
chances of having injuries. Speaking of injuries, we also discussed Improving our
Performance and Reducing the Risk of injuries. Incorporating these key
movement features in doing exercises helps to prevent injuries in joints, bones,
muscles, tendons, and ligaments (preventing injuries in the overall body). We also
discussed all fundamentals of movement patterns. These patterns are: push, pull,
lunge, squat, and hinge, the listed patterns are very useful for me, because it
helps me to understand more and better the activities and exercises that I
regularly perform at home, school, public places, gym, etc.

The third lesson was all about Learning Movement Skills. During the class
discussion about this topic, I learned all about developing skills. This topic was our
group report, during the reporting we discussed the Three Stages of Learning a
Skill. The first stage is called cognitive, in this stage, a person understands the
basics of the skill in question. Next is Associative, in this stage, a person learns and
develops his skills by practicing and mistakes. Lastly, Autonomic, in this stage a
person memorized and can perform a specific skill almost autonomically. As I
study and prepare our report, I discovered that before we master and develop a
particular skill, we need to pass through these stages, and I can relate to this.
During the urge of the pandemic, I developed my interest in playing volleyball, at
first I learned through observing some players in our neighborhood playing
volleyball and I always questioned them about how they do those movements
playing volleyball. Second is that I started joining them in playing volleyball and
practicing it as well as considering and remembering my mistakes, until I quite
mastered some techniques in receiving, passing, setting, defending, blocking, and
spiking the ball. To add, I started doing Muay Thai. At first, I observed some of the
students of my instructor on how they do punching, kicking, uppercutting, etc.
However, now I started to join the session and I can say that I'm still in the
Associative stage since I am a newbie and I still keep practicing and familiarizing
those skills that are related to muay thai. Hopefully, I will be able to understand
more things and master those skills in Muay Thai. Furthermore, we also discussed
Phases in Performing a skill, Movement Skills Transferability, Fundamental Sport
Skills, and Building Personal Confidence which is very helpful in practicing and
developing specific sports that could help a beginner attain his/her goals in joining
and performing particular sports.

The Fourth Lesson that we talk about was Movement Principles. In this lesson,
we discussed how can a person be a competent mover. The other group
discussed with us that Improvement is all about focus, for you to improve your
skills and master a specific sport you should have the focus for you to learn and
grow. They also discussed that for us to challenge ourselves—but start slowly,
what I'm trying to imply is that We should begin small steps and progress
gradually towards our goals. When I started to do gym workouts, I started with
beginner types of exercises such as circuits and start lifting small weights. As time
goes by, I slowly increased the weights that I lifted. As a self-realization, For us to
reach our goals we need to start in small steps and don't push our bodies to their
limits to avoid injuries. They also mentioned Maintaining Stability, most of our
movements involve and require balance. One thing that I will not forget is that,
When mass increases, whole-body stability rises because the resistance to moving
increases with an individual's mass a transition from a state of rest to a state of
motion or vice versa. I also remember that stability depends on these four factors:
Center Mass, Mass, Base Support, and Position of the Center Mass. These lessons
help me out because I gained knowledge all about balancing and stability,
especially since I also started doing calisthenics, so our past discussion help me to
know about balancing since calisthenics is all about strengthening your joints,
flexibility, and balance. The other group also discussed Types of movement joints
as a continuation of the lessons. Their report allowed me to know the type of
movements in joints which will also help me in doing my physical activities,
because of the knowledge that they share with us. It is very important to know
these Movements at Joints in doing physical activities to perform a specific
movement properly and safely.

The fifth one is Game Strategies and Tactics. As I read the PDF file which contains
these lessons I discovered that there are Game and Activity Categories. These
Categories are Territory Activities which include basketball and soccer, Net/Wall
Activities which include volleyball and tennis, Striking which includes softball and
baseball, target activities which include archery and golf, Individual activities
which include dance, judo, and taekwondo, and lastly outdoor activities that
include skateboarding, camping, and snowshoeing. This lesson enables me to
know what category a particular sport belongs to. On top of that, I enjoyed this
course since we had games that helped me to relieve stress and depression.

As a person who likes to do physical activities, I realized that One of the most
important aspects of physical fitness and health is movement competency
training. For overall health and well-being, it is essential to maintain a balance of
strength, flexibility, and coordination. Incorporating bodyweight exercises into a
training program promotes bone health and overall body function. Movement
competency training aids in the development of strength, the improvement of
coordination and balance, the expansion of flexibility, and the prevention of
injury. I do gym regularly the lessons in this course help me to know how to
demonstrate such exercises properly. The lessons that I learned in this course
helped me to understand more about movements. These lessons help me to
develop my different skills. Movement competency training helps me to improve
my physical fitness and makes me feel healthy at the same time helps me to build
and develop my confidence. It helps me to become more aware of my body and
physical capacities/capabilities. It enlightened me on how to manage stress with
the cope of physical activity. It also gives me knowledge to excel in class and
outside school in terms of physical activities. Moreover, this course improved my
concentration and social skills.