PATH FIT1: Movement Competency Training

BUSINESS AND MANAGEMENT DEPARTMENT

Module in PE 1: PATH FIT 1 (Physical Activity Towards Health and Fitness)
Semi-final Period
Module 3: HUMAN MOVEMENTS

Overview

This module is designed to provide theoretical framework necessary for understanding skilled movement behaviour.
It outlines some of the known underlying movement behavior and processes that effect motor development. Knowledge
of these behavior and processes should contribute a greater understanding of motor development. It also
enables students to identify important aspects to emphasize in developmentally based movement activities and programs.
Besides that, the module also deals with personal fitness, performance and how people acquire skills in physical
activities. Remember that you have to accomplish every activity so that you will have excellent performance in the
next stages. Are you ready? You may now begin your lesson.

Topic 3.1: Human Movement

Psychomotor domain is also called kinesthetic domain which can be described as the relation of movements made by
the human body along with mental skill/the activity of the brain. This consists of the movements of the body, coordination, the
use of motor skill areas and reflex actions. In physical education, movement is very important because everything you do
requires you to make a move. For example, kicking a ball, jogging for strengthening the muscles of the heart, lifting of some
equipment/materials like a bag of sand etc. Movement is an everyday activity that helps us to be able to escape from our
enemies and to move from one place to another in spite of searching for food, good water, and better living standard, and so on.
This is one the most characteristics of living organisms. We have to focus more on movement skills because they enable us to
function and work effectively in different societies. Movement helps with the flexibility of the body muscles, to support elasticity
with the muscles and maintains normal tone, the prevention of internal and external diseases of the heart, as well engaging in
physical activities that can increase the rate of the heart. There are few skills in Physical education such as showing increased
flexibility, strength, and handiness in small muscle groups, the skill of climbing using alternating feet balance
(balancing on one left/right foot), coordination of the muscles, and the mimic movements, as well as moving in a variety of
steps.

Topic 3.2: Physical Exercise

Physical exercise is the performance of some activity in order to develop or maintain physical fitness and overall
health. It is often directed toward also honing athletic ability or skill.
Frequent and regular physical exercise is an important component in the prevention of some diseases such
as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

Exercises are generally grouped into three types depending on the overall effect they have on the human body:
 Flexibility exercises such as stretching improve the range of motion of muscles and joints
 Aerobic exercises such as walking and running focus on increasing cardiovascular endurance
 Anaerobic exercises such as weight training, functional training or sprinting increase short-term
muscle strength.
Physical exercise is considered important for maintaining physical fitness including healthy weight; building
and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and
strengthening the immune system.

Topic 3.3: Four Different Types of Exercise

The 4 most important types of exercise are strengthening, stretching, balance, and aerobic exercises will keep you
active, mobile, and feeling great. Exercise is key to good health. But we tend to limit ourselves to one or two types of activity.
"People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored," says Rachel
Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital. In reality, we should all be doing
aerobics, stretching, strengthening, and balance exercises.
1. Aerobic exercise
Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your
heart and lungs a workout and increases endurance. "If you're too winded to walk up a flight of stairs, that's a good indicator
that you need more aerobic exercise to help condition your heart and lungs, and get enough blood to your muscles to help them
work efficiently," says Wilson.
Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels,
reduce inflammation, boost mood, and raise "good" HDL cholesterol. Combined with weight loss, it can lower "bad" LDL
cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast
and colon cancer, depression, and falls.

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PATH FIT1: Movement Competency Training

Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or
classes like step aerobics.
Marching in place

Starting position: Stand tall with your feet together and arms at your sides.
Movement: Bend your elbows and swing your arms as you lift your knees.
March in a variety of styles:
March in place.
March four steps forward, and then four steps back.
March in place with feet wide apart.
Alternate marching feet wide and together (out, out, in, in).
Tips and techniques:
Look straight ahead, and keep your abs tight.
Breathe comfortably, and don't clench your fists.
Make it easier: March slower and don't lift your knees as high.
Make it harder: Lift your knees higher, march faster, and really pump your arms

2. Strength training
As we age, we lose muscle mass. Strength training builds it back. "Regular strength training will help you feel more
confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength
training will also help you stand up from a chair, get up off the floor, and go upstairs," says Wilson.
Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists
with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.
A physical therapist can design a strength training program that you can do two to three times a week at a gym, at
home, or at work. It will likely include body weight exercises like squats, push-ups, and lunges, and exercises involving resistance
from a weight, a band, or a weight machine. "Remember, it's important to feel some muscle fatigue at the end of the exercise to
make sure you are working or training the muscle group effectively," Wilson says.

Squat

Starting position: Stand with your feet shoulder-width apart, arms at your sides.
Movement: Slowly bend your hips and knees, lowering your buttocks about eight inches, as I you're sitting back into a
chair. Let your arms swing forward to help you balance. Keep your back straight. Slowly return to the starting
position.
Repeat 8-12 times.
Tips and techniques:
Shift your weight into your heels.
Squeeze your buttocks as you stand to help you balance.
Make it easier:
Sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your
abdominal muscles and stand up. Slowly sit down with control.
Make it harder:
Lower farther, but not past your thighs being parallel to the floor.

3. Stretching
Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier. But aging leads
to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle
cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as
bending down to tie your shoes. Likewise, stretching the muscles routinely makes them longer and more flexible, which

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PATH FIT1: Movement Competency Training

increases your range of motion and reduces pain and the risk for injury. Aim for a program of stretching every day or at least
three or four times per week. Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such
as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change.
Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors,
quadriceps, and the muscles of the shoulders, neck, and lower back." However, don't push a stretch into the painful range. That
tightens the muscle and is counterproductive," says Wilson.

Single knee rotation

Starting position: Lie on your back with your legs extended on the floor.
Movement: Relax your shoulders against the floor. Bend your left knee and place your left foot on your
right thigh just above the knee. Tighten your abdominal muscles, then grasp your left knee
with your right hand and gently pull it across your body toward your right side.
Hold 10 to 30 seconds.
Return to the starting position and repeat on the other side.
Tips and techniques:
Stretch to the point of mild tension, not pain.
Try to keep both shoulders flat on the floor.
To increase the stretch, look in the direction opposite to your knee.

4. Balance exercises
Improving your balance makes you feel steadier on your feet and helps prevent falls. It's especially important as we get
older, when the systems that help us maintain balance—our vision, our inner ear, and our leg muscles and joints—tend to break
down. "The good news is that training your balance can help prevent and reverse these losses," says Wilson.
Many senior centers and gyms offer balance-focused exercise classes, such as tai chi or yoga. It's never too early to start
this type of exercise, even if you feel you don't have balance problems.
You can also go to a physical therapist, who can determine your current balance abilities and prescribe specific
exercises to target your areas of weakness. "That's especially important if you've had a fall or a near-fall, or if you have a
fear of falling," explains Wilson.
Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. The
physical therapist may also have you focus on joint flexibility, walking on uneven surfaces, and strengthening leg muscles with
exercises such as squats and leg lifts. Get the proper training before attempting any of these exercises at home.

Standing knee lift

Starting position: Stand up straight with your feet together and your hands on your hips.
Movement: Lift your left knee toward the ceiling as high as is comfortable or until your thigh is
parallel to the floor. Hold, then slowly lower your knee to the starting position.
Repeat the exercise 3-5 times.
Then perform the exercise 3-5 times with your right leg.
Tips and techniques:
Keep your chest lifted and your shoulders down and back.
Lift your arms out to your sides to help you balance, if needed.
Tighten your abdominal muscles throughout.
Tighten the buttock of your standing leg for stability.
Breathe comfortably.
Make it easier: Hold on to the back of a chair or counter with one hand.
Make it harder: Lower your leg all the way to the floor without touching it. Just as it is
about to touch, lift your leg up again.

Activity 1.2
Execute the four different types of exercise. (Video your performance and send in our group chat).

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PATH FIT1: Movement Competency Training

Topic 3.5: Safety and Injury Prevention

Physical activity plays an important role in a healthy lifestyle; however, an injury can place you on the sidelines and
cramp your fitness goals.
The good news is most injuries are preventable.

Reduce Your Risk

Thoroughly warm up and cool down before and after activity.
Cross-train with other activities and exercises to reduce the risk of overuse.
Strap or tape injury prone joints prior to exercising.
Drink water before, during and after an activity to avoid dehydration.
Over exercising can increase colds and infections – reduce your activity schedule.
Seek medical attention for injuries and explore alternative activity strategies to help promote a healthy or safe
recovery.

Exercising too vigorously can cause injuries, and injuries are more likely to occur if you ignore signs of fatigue,
discomfort and pain. In fact, ignoring pain may cause more damage to soft muscle tissue and delay healing. Instead, treat
injured or inflamed areas promptly by following the R.I.C.E. guidelines.

R.I.C.E.
R - Rest
I - Ice
C - Compression
E – Elevation

Assume Proper Form

 Avoid bouncing when you stretch to reduce muscle tearing.
 Protect your back – make sure your thighs take the load when you're lifting.
 Consult with your instructor, coach, sporting association, kinesiologist, chiropractor or physiotherapist for instruction
on correct technique and movement patterns.
 Practice the correct techniques and skills for your activity.

Ensure Equipment Fits Properly

 Wear protective equipment as required for your activity.
 Make sure your equipment is the right size.
 Wear appropriate footwear and replace your shoes before they wear out (approximately every 700-800km).
 Maintain equipment on a regular basis.
 Properly inflate bicycle tires and ensure the height of the seat allows your legs to almost fully extend while pedaling.
 Consult with your instructor, coach, sporting association or sporting goods store about how to maintain and check
equipment.

Overcome the Elements

Being active in cold or hot weather put additional strain on your body. To beat the heat and combat the cold, follow
these tips:
 Drink plenty of water before, during and after activity
 Cold weather also causes fluid loss, so keep up your water intake, even when it's frosty.
 Wear sunscreen, protective clothing, a hat and sunglasses or a warm hat, gloves and layers.
 During hot weather, restrict activity to the coolest times of day and reduce intensity of activities.
 Cold muscles are more susceptible to injuries. Warm up and cool down.

Stay Safe
 When exercising at night, ask a friend to join you or stick to familiar paths and well-populated, brightly lit areas.
 Let others know your route or destination.
 Wear colourful, reflective clothing.
 Walk in the direction of oncoming traffic so you can see them and they can see you.
 Carry a flashlight and whistle.
 Attach lights and reflectors to the front and back of your bicycle.
 When participating in water sports be sure to wear life jackets.
Cold weather also causes fluid loss, so keep up your water intake, even
when it's frosty.
 Wear sunscreen, protective clothing, a hat and sunglasses or a warm hat,
gloves and layers.
 During hot weather, restrict activity to the coolest times of day and reduce

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PATH FIT1: Movement Competency Training

intensity of activities.
 Cold muscles are more susceptible to injuries. Warm up and cool down.
Stay Safe
 When exercising at night, ask a friend to join you or stick to familiar paths
and well-populated, brightly lit areas.
 Let others know your route or destination.
 Wear colourful, reflective clothing.
 Walk in the direction of oncoming traffic so you can see them and they can
see you.
 Carry a flashlight and whistle.
 Attach lights and reflectors to the front and back of your bicycle.
 When participating in water sports be sure to wear life jackets.
Warm Up
Warming up is a part of stretching and preparation for physical exertion or a
performance by exercising or practicing gently beforehand, usually undertaken
before a performance or practice. Athletes, singers, actors and others warm up
before stressing their muscles.
It is very important to perform a proper warm up before any type of physical
activity. The purpose of a warm up is to prevent injury by increasing the body’s
core and muscle temperature. Warm muscles increase the rate of energy
production which increases reflexes and lowers the time it takes to contract a
muscle. A good warm up should also increase range of motion and mentally
prepare you for exercise. Warm ups should be specific to the type of exercise you
are doing, but should be a full body warm up even if you only plan to work out a
few muscle groups. For example, if you are planning to do a leg workout you
should do a warm up with mostly lower body exercises, but also include a few
upper body/full body exercises as well.
A warm up should include multiple dynamic exercises increasing in intensity as
you get closer to the workout. Dynamic exercises provide a stretch through full
range of motion, but the stretch is not held in the ending position. Static
stretches or stretches that are held in the ending position are not ideal for a
warm up, due to the stop of blood flow to the muscle. Static stretches should be
performed after a workout as part of a cool down. They are great for increasing
flexibility, but are not supportive to the meaning of a warm up.
A warm up should begin with gentle exercise that will increase your body’s core
and muscle temperature and progress to dynamic stretches that will increase
your end range of motion. Throughout a warm up your heart rate should also be
increasingly elevating to prepare you for exercise. For example, start with
walking for a few minutes and then progress to a jog. After a few minutes of
jogging your heart rate should be elevated and muscle temperature rising. Then
begin your dynamic stretches, such as knee hugs, Frankenstein’s, walking quad
stretches, or lunge and twist. After dynamic stretches your muscles should be

Topic 3.6: Warm Up

Warming up is a part of stretching and preparation for physical exertion or a performance by exercising or practicing
gently beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others warm up before
stressing their muscles.
It is very important to perform a proper warm up before any type of physical activity. The purpose of a warm up is to
prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy
production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase
range of motion and mentally prepare you for exercise. Warm ups should be specific to the type of exercise you are doing, but
should be a full body warm up even if you only plan to work out a few muscle groups. For example, if you are planning to do a
leg workout you should do a warm up with mostly lower body exercises, but also include a few upper body/full body exercises as
well.
A warm up should include multiple dynamic exercises increasing in intensity as you get closer to the workout. Dynamic
exercises provide a stretch through full range of motion, but the stretch is not held in the ending position. Static
stretches or stretches that are held in the ending position are not ideal for a warm up, due to the stop of blood flow to the
muscle. Static stretches should be performed after a workout as part of a cool down. They are great for increasing flexibility, but
are not supportive to the meaning of a warm up.
A warm up should begin with gentle exercise that will increase your body’s core and muscle temperature and progress
to dynamic stretches that will increase your end range of motion. Throughout a warm up your heart rate should also be
increasingly elevating to prepare you for exercise. For example, start with walking for a few minutes and then
progress to a jog. After a few minutes of jogging your heart rate should be elevated and muscle temperature rising. Then begin
your dynamic stretches, such as knee hugs, Frankenstein’s, walking quad stretches, or lunge and twist. After dynamic stretches

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PATH FIT1: Movement Competency Training

your muscles should be moving freely through your full range, and that is when it is time to increase the intensity. This is when
you can add in some faster dynamic movements or more multi body part exercises, such as high knees, butt kickers,
and even side shuffles or sprints.

Topic 3.7-8: Conditioning Exercise Set # 1 and 2

Body conditioning exercises target your whole body, using lots of different muscles to strengthen, shape,
and tone your body. They may combine several types of exercise, such as flexibility, strength, and resistance training.
Body conditioning improves endurance, increases flexibility, and establishes a balanced, stable physique. These valuable
exercises offer a wealth of positive benefits to your overall health and fitness level. Regularly do these moves to build power,
coordination, and speed. This allows you to improve your athletic performance and feel better while going about your daily
routine.
To know more about Conditioning Exercises kindly visit the website of

CONDITIONING EXERCISE SET NO. 1

1. High-knee lifts 6. Leg kicks
2. Side twister 7. Teeter-totter
3. March and Hop 8. Chest Press
4. Jumping Jacks 9. Body Pump
5. Heel Jacks 10. Twist and Pump

CONDITIONING EXERCISE SET NO. 2

1. Arm-swinging 7. Lean and Stretch
2. Deltoid Stretch 8. Hamstring Stretch
3. Triceps Stretch 9. Hamstring Stretch Standing
4. Biceps Stretch 10. Quadriceps stretch
5. Bouncing 11. Hip Stretch
6. Sit and Lean 12. Leg Raising

Activity 1.3
LET US WRAP UP
Something new I learned from the lesson is….

Let Us Assess

1. Performed conditioning exercise set number 1

2. Performed Conditioning exercise set number 2
Deadline of Submission:

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