M6 ACQUIRING NEW KNOWLEDGE

Warm-up
refers to preparatory exercises performed prior to engaging in more
vigorous activities. It results in an increase in the body's temperature, which is comparable to an
engine heating up gradually in order to perform more efficiently.
Current research and practice recommend that warm-up exercises should be
dynamic. Dynamic means actively warming up the body by moving in a variety of directions at
different rates (or speed).
A dynamic warm-up thus promotes blood flow, enhances joint ROM and muscle flexibility that
optimally cushion the joints and muscles for the ensuing activity.
 
THREE TYPES OF WARM-UP
 

1. Passive – involves external means such as immersing in a hot tub (not usually employed in
exercise or training)
2. General – involves exercise such brisk walk, light jog, or riding a stationary bike until one breaks
into a light sweat.

More recently, the term movement preparation (movement prep) has been used to describe a
method of preparing the body gradually by incorporating fundamental movement skills, which are
more dynamic Examples are squats, planks, lunges, hip bridges, Y-T-W , spiderman stretch, and
agility or ladder drills. It is believed that these exercises activate the muscles for the purpose of
improving proprioception, joint mobility, stability, and increasing resistance to muscle injury."

3. Specific - involves exercises or movements which mimic those that will be included in the more
intense activity that is to follow. This is usually employed when preparing for a sports performance
such as light shooting and lay-up in basketball; practice serves and underhand passes in
volleyball; ball passes in football; and light rallies in racket sports.

Whatever type of warm-up is selected, the overall purpose of warm-up remains the same - to
prepare the body for the greater demands of the upcoming activity. Warm-up is suggested to last up
to 10 minutes at a low-to-moderate intensity.
The benefits and effects of warm-up include:

 Increased heart and respiratory rates resulting in better blood circulation

 Increase in muscle temperature causing more forceful contractions and
 quicker relaxations
 Increase in blood temperature thereby facilitating the unloading of more
 Oxygen to the working muscles
 Increased joint mobility
 Increase in mental readiness
Cooldown and Flexibility Training
It is important to note that dynamic warm-up is not the same as flexibility (e.g., static stretching)
training. Flexibility involves the bilateral or unilateral action (i.e., contraction, lengthening) of opposing
muscle groups to produce joint movement.
Static stretching - muscles or groups of muscles are not moving around at all but are simply
elongated. These stretches help in recovery or gradually bringing the body back to the resting state.
Proprioceptive neuromuscular facilitation or PNF (Herman Kabat, 1940s) is another form of
stretching that combines static stretch and isometric stretching for the purpose of enhancing flexibility.
PNF has been proven to enhance active and passive range of motion (ROM). One of the techniques
involve holding a stretched position for a few seconds, then pushing gently against the stretched
position (isometric hold) without moving, followed by relaxing the stretch (hold-relax technique or
Contract-relax stretch).
Example:
For example, in a hamstring stretch, your partner provides resistance as you contract the muscle and
push your leg down the floor.
Additional Techniques for flexibility:
 Self-Myofascial Release (SMR by EBarnes,1999), to help reduce restrictive barriers or fibrous
adhesions seen between layers of fascial tissue. The idea is to apply gentle force to the adhesion
through a foam roller in order to release the tension.
A. THORACIC EXTENSION MOBILITY
A. FOAM ROLLING ABDUCTORS
C. FOAM ROLLING GLUTES
D. FOAM ROLLING IT BANDS
E. FOAM ROLLING THORACIC EXTENSION

Warm-up
•preparatory exercises performed prior to
more vigorous activities.
•increase body temperature, which is
comparable to an engine heating up
gradually in order to perform more
efficiently.
•Current research and practice recommend
that warm-up exercises should be dynamic.
•Dynamic means actively warming up the
body by moving in a variety of directions at
different rates (or speed).
• Promotes blood flow
• Enhances joint ROM
• Enhances muscle flexibility that optimally cushion
the joints and muscles for the ensuing activity.
THREE TYPES OF WARM-UP
1. Passive – involves external means such as
immersing in a hot tub (not usually
employed in exercise or training)
2. General – involves exercise such brisk walk,
light jog, or riding a stationary bike until one
breaks into a light sweat.
•Movement preparation (movement prep)
preparing the body gradually by incorporating
fundamental movement skills, which are more
dynamic.
Examples:
• Squats
• Planks
• Lunges
• Y-T-W
• agility or ladder
drills.
• hip bridges
• spiderman stretch
3. Specific - involves exercises or
movements which mimic those that will
be included in the more intense activity
that is to follow.
light shooting and lay-up in
basketball; practice serves and
underhand passes in volleyball; ball
passes in football; and light rallies in
racket sports.
•Whatever type of warm-up is selected, the
overall purpose of warm-up remains the
same - to prepare the body for the greater
demands of the upcoming activity. Warm-up
is suggested to last up to 10 minutes at a
low-to-moderate intensity.•Whatever type of warm-up is selected, the
overall purpose of warm-up remains the
same - to prepare the body for the greater
demands of the upcoming activity. Warm-up
is suggested to last up to 10 minutes at a
low-to-moderate intensity.
The benefits and effects of
warm-up include:
•Increased heart and respiratory rates
resulting in better blood circulation
•Increase in muscle temperature causing more
forceful contractions and quicker relaxations
•Increase in blood temperature thereby
facilitating the unloading of more oxygen to
the working muscles
•Increased joint mobility
•Increase in mental readinessThe benefits and effects of
warm-up include:
•Increased heart and respiratory rates
resulting in better blood circulation
•Increase in muscle temperature causing more
forceful contractions and quicker relaxations
•Increase in blood temperature thereby
facilitating the unloading of more oxygen to
the working muscles
•Increased joint mobility
•Increase in mental readiness
Cooldown
•Cooldown helps in returning the blood to the
heart for re-oxygenation, thus preventing a
pooling of the blood in the muscles of the
arms and legs. Such period last about 5-10
minutes
Flexibility Training
•It is important to note that dynamic warm-up
is not the same as flexibility (e.g., static
stretching) training.
•Flexibility involves the bilateral or unilateral
action (i.e., contraction, lengthening) of
opposing muscle groups to produce joint
movement.
•Static stretching - muscles or groups of
muscles are not moving around at all but are
simply elongated. These stretches help in
recovery or gradually bringing the body back
to the resting state.
•Dynamic Stretching is the opposite
•Proprioceptive neuromuscular facilitation or
PNF (Herman Kabat, 1940s) is another form
of stretching that combines static stretch
and isometric stretching for the purpose of
enhancing flexibility.
•PNF has been proven to enhance active
and passive range of motion (ROM). One
of the techniques involve holding a
stretched position for a few seconds, then
pushing gently against the stretched
position (isometric hold) without moving,
followed by relaxing the stretch (hold-relax
technique or Contract-relax stretch).
•Example:
In a hamstring stretch, your partner
provides resistance as you contract the muscle
and push your leg down the floor.
ACQUIRE NEW KNOWLEDGE M7
Locomotor skills involve transporting the body or traveling from one point to another.
The goal when executing these skills is to maintain dynamic stability while the body is
displaced. Lower motor skills are also called gross motor skills because they involve
movement using the large muscle groups of the body. While it appears that we learn
locomotor skills automatically this is not always the case. It is equally important to
recognize how most of these skills are executed at an immature level.
All skills progress through stages of development: basic or acquisition of the
fundamental techniques; intermediate or a gradual shift to a more focused effort to
refine skills; proficient, wherein the movement becomes automatic or effortless and
efficient; and advanced, which represents the ability to apply the skill in changing and
different contexts or situations as well as with Increasing degrees of quality.
Proficiency in the fundamental skills leads to a greater readiness and confidence to
explore new activities and learn new skills as well as participate in a wide range of
activities. When this happens, there are more opportunities to have fun, become fit,
and even excel in sports.
In contrast, not having enough skills means playing less or choosing not to participate
in physical activities, therefore having fewer chances of developing one skill. This will
eventually lead to dropping out of physical activities entirely. Mastery of the
fundamental movement skills, which include locomotor skills, is therefore key to
building and sustaining lifelong physical activity habits. Hence, proper instruction and
considerable practice are both necessary for correct execution and to achieve the
mature patterns of this motor skills.
Having adequate and mature movement patterns is critical for improving health
because it enables you to participate in physical activities confidently and enjoyably.
Physical activities that require repetitive and sustained movements of large muscle
groups over a period impacts your Cardiorespiratory fitness (CRF) level. CRF Refers to
the integrated functioning of the cardiovascular and respiratory systems to ensure a
continuous supply of oxygen and nutrients, as well as elimination of waste products of
substances from the tissue cells. This constant supply and exchange of substances
begin and. And at the heart wherein the blood vessels form a closed delivery system.
In terms of ability, CRF allows you to perform moderate to vigorous physical activities.
For a prolonged time without undue fatigue.
 

LOCOMOTOR SKILLS
CRAWLING
The crawling pattern impacts on our neuromotor abilities, core stability, and mobility.
Crawling requires synchronous or contralateral movement of the limbs on both sides of
the body. This demands that information passed through the corpus callosum, which
link both hemispheres of the brain, hands, establishing new neural connections and
strengthening them. This appears to improve coordination and learning.

During contralateral movements, the core is responsible for transferring energy across
the body's midline. This happens as the hand contacts the floor, the shoulders extend,
and the opposite side of the hip is engaged. A pronounced wagging of the hips while
crawling is an indication of poor core stability.
Getting into a quadruped position and rocking the hips back toward the heel functions
to help mobility of the lumbopelvic hip complex. This is particularly helpful in activating
the muscles that have grown used to inactivity because of too much sitting. Crawling
thus mobilizes the hips and stabilizes the trunk to match and accommodate the
movement of the hands and shoulders across the midline.
A sample of crawling exercises are provided starting with the linear movements then
progressing to lifting the knees off the floor and moving into other directions. Perform
an abdominal brace at the beginning of and maintain this throughout every exercise.

RUNNING
 
Running involves balancing the body on one leg, one at a time. It starts with the stride,
or when 1-foot contacts the ground and ends when the same foot swings back and
then forward before it hits the ground again. Thus, the foot not only supports the body,
but also propels us forward when we push off it. The arms essentially counterbalance
the action of our legs and help us run more efficiently. Running can be improved
through form of drills that coordinate the action of the different body parts. Period. To
practice the proper arm action, sit with your legs extended. Sit tall. Observe the proper
position of the elbows, hand, and shoulder. Move from the shoulder as you swing your
arms rhythmically.
To practice the leg action, lean against a wall so that the torso is slightly ahead of the
hips. Race one knee while staying on the ball of the support foot. Do Knee raises while
quickly tapping the raised foot on the ground. Repeat on the same leg thrice before
shifting to the other side.
 

JUMPING AND LANDING

 
When landing, it is important to load and absorb force such that the impact is transmitted to the
muscles of the hip, thigh, and lower leg. Avoid landing stiff legged because shock is transmitted to the
joints instead specifically, the hip, knee, and ankle. In an insightful article entitled landing mechanics,
what, why, and when? The author warned about the dangers of lower body Injuries ranging from
ankle sprains and low back pain. Osteoarthritis and fractures and, probably the most feared, an
anterior. Cruciate ligament or ACL tear. Recurrent hard landings will lead to premature wear and
degeneration of the ankle, knee, and hip joints. Besides the impact of the landing force, which can be
5 to 8 times more than once own body weight, it is important to recognize that the rate at which such
force is transmitted through the kinetic chain is much higher upon landing than during the activity in
which one is engaged in.                                                
To practice the proper mechanics of jumping and landing safely, perform simple box jumps and single
leg lateral bounds, wherein the landing is held for three seconds before bounding to the opposite side
and landing on the opposite leg. Before doing the drills, though, warm up first and include exercises
that activate the glutes.
 
Locomotor skills
• involve transporting the body or traveling from one point to another.
• The goal when executing these skills is to maintain dynamic stability while
the body is displaced.
• Proficiency in the fundamental skills leads to a greater readiness and
confidence to explore new activities and learn new skills as well as
participate in a wide range of activities. When this happens, there are
more opportunities to have fun, become fit, and even excel in sports.
Crawling
• The crawling pattern impacts on our neuromotor abilities, core stability,
and mobility.
• This appears to improve coordination and learning.
CRAWLING EXERCISES
* This can be found in the Analysis/Application
which will be part of your Assessment
Standard Progression
Linear Movement Baby Crawl Linear bear crawl
Linear crab crawl
Gorilla crawl
Plank walk
Lateral Movement Circular Crawl Lateral bear crawl
Lateral crab crawl
Sideways gorilla crawl
Lateral sidewalk
Jumping and Landing
•It is important to load and absorb force such
that the impact is transmitted to the muscles of
the hip, thigh, and lower leg.
•Avoid landing stiff-legged because shock is
transmitted to joints instead, specifically the
hip, knee and ankle.
•Stiff-legged landing may lead to lower body
injuries:
• Ankle sprains
• Low back pain
• Osteoarthritis
• Fractures
• Anterior cruciate ligament or ACL tear
•Recurrent hard landings lead to premature
wear and degeneration of ankle, knee and hip
joints
Jumping exercises
• REVERSE DROP
• JUMPING (UPWARD MOTION)
• LANDING (DOWNWARD MOTION)
* This can be found in the Analysis/Application which will be your activity
will be part of your Assessment
RUNNING
•Running involves balancing the body on one
leg, one at a time. It starts with the stride, or
when 1-foot contacts the ground and ends
when the same foot swings back and then
forward before it hits the ground again.
•The arms essentially counterbalance the action
of our legs and help us run more efficiently.
•Running can be improved through form of drills
that coordinate the action of the different body
parts.
•To practice the proper arm action, sit with your
legs extended. Sit tall. Observe the proper
position of the elbows, hand, and shoulder.
Move from the shoulder as you swing your
arms rhythmically.
The objective of fitness training is to improve and
or maintain good fitness. To achieve this, one must
stick to the basics and train as safe as possible.
Sticking to the basic means observing proper
technique and selecting appropriate exercises,
while training safely simply means that one does
not get injured while training. Training safely can be
achieved by observing the training principles and
adjusting. The training variables appropriately. It is
also necessary to highlight that there is no one-size-
fits-all program.
MUSCULOSKELETAL
FITNESS
Musculoskeletal fitness can be improved through an appropriately designed resistance training
program (RTP).Resistance training(RT) recommendations, however, differ because of individual
needs, for example, among older, very deconditioned individuals; those with cardiovascular diseases
or moderate to high-risk cardiac patients; and even athletes. MUSCULOSKELETAL
FITNESS
Musculoskeletal fitness can be improved through an appropriately designed resistance training
program (RTP).Resistance training(RT) recommendations, however, differ because of individual
needs, for example, among older, very deconditioned individuals; those with cardiovascular diseases
or moderate to high-risk cardiac patients; and even athletes.
BENEFITS OF RESISTANCE TRAINING
1. Prevention and management of chronic conditions:
• low back pain
• osteoporosis
• obesity
• diabetes
• susceptibility to falls among frail and elderly persons
2. Body composition can be improved
3. Increase in muscle mass
4. Increase in metabolism
5. Increases bone mineral density
6. Bone strengthening
BODY
WEIGHT
It is recommended that one starts
with bodyweight exercises and
train functionally, that is, handle
one's body weight in different
planes of movement. Specifically,
functional training involves
applying the principles of anatomy,
physiology, and biomechanics in
selecting exercises that reduce the
risk of injury, and in identifying the
specific demands of an activity or
sport.
RESISTANCE TRAINING TECHNIQUES
A sound resistance training program is characterized by a base of core strength; knee and hip-
dominant exercises, pulling and pushing or pressing movements, as well as an element of power.
The knee dominant exercises involve a lower body pushing movement such as the single-leg and
double leg squats.
They are distinct from hip dominant exercises, which involve a pulling action and hinge movement at
the hip or lower body.
The execution of exercises through correct form and technique involves deliberately performing the
repetitions in a controlled way, moving through the joint's full range Of motion, and breathing properly.

KEY TERMS
Isotonic occurs when muscle generates force or tension that effect changes in its length:
stretching during the concentric phase lengthening during the phase.
Concentric refers to the period during which a muscle group is shortening—for
example, the state of the quadriceps during the down phase descending) of squat.
Eccentric phase refers to the period during which a muscle group is lengthening—for
example, the state of the hamstrings during the down phase of a squat.
Isometric contraction occurs when a muscle generates force or tension but with no change in
its length, such as when one maintains squat position against the wall or holds an elbow
plank position.
Exercise Recommendations for MSF
As muscles become stronger through RT. the resistance must be
gradually increased to further stimulate addition al gains. This can
be achieved by adjusting the program variable s in accordance
with your fitness goals. These variables include training frequency
and duration; intensity in terms of repetitions (reps) and load;
volume in terms of sets and rest intervals; and training type in
terms of exercise selection, sequence, and workout structure. The
design of RT’s must be based on scientific principles and the
specific needs of individuals.
FREQUEN
CY
Lack of time is the most common reason
for not exercising or dropping out of an
exercise regimen. It is therefore
imperative to plan a time-efficient based
on two important factors: training
frequency and duration. Training
frequency is defined as the number of
workouts or training sessions per week,
while duration refers to the length of
each workout. It is important to
determine training frequency and
duration first because this information
Influences the intensity of one's training
and its volume. FREQUEN
CY
Lack of time is the most common reason
for not exercising or dropping out of an
exercise regimen. It is therefore
imperative to plan a time-efficient based
on two important factors: training
frequency and duration. Training
frequency is defined as the number of
workouts or training sessions per week,
while duration refers to the length of
each workout. It is important to
determine training frequency and
duration first because this information
Influences the intensity of one's training
and its volume.
INTENSITY-LOAD
AND REPS
• Intensity simply means “how heavy?” typically organized as the “magnitude” of weight on the bar (in
pounds or kilos) or as a percentage of your one repetition maximum.
• In strength training, also known as resistance training or weightlifting, reps are the number of times
you complete a single exercise before taking a rest or a break. Short for “repetitions,” reps help you
keep track of your strength workout.INTENSITY-LOAD
AND REPS
• Intensity simply means “how heavy?” typically organized as the “magnitude” of weight on the bar (in
pounds or kilos) or as a percentage of your one repetition maximum.
• In strength training, also known as resistance training or weightlifting, reps are the number of times
you complete a single exercise before taking a rest or a break. Short for “repetitions,” reps help you
keep track of your strength workout.
VOLUME-SETS AND REST
INTERVALS
An RTP can include a set of 8 to 10 different exercises that employ the movement patterns and/or
target the major muscle groups of the body. A single set system involves performing one set of as
given exercise as opposed to a multiple-set system (standard exercise order), which consists of
completing all sets of an exercise before moving on to subsequent exercises. On the other hand,
circuit training consists of performing one set of multiple exercises before repeating. According to the
National Strength and Conditioning Association (2015), training for muscular endurance is most
performed with either a multiple-set system or through circuit training.
REST INTERVALS DEPEND ON THE TRAINING GOAL
For improvement of muscle endurance, rest periods are shorter
but for strength, rest periods are longer, approximately two to
three minutes. This allows the muscles to recover and enable it
to generate maximum levels of force. If the goal is muscle
hypertrophy, rest periods are moderate at approximately no
more than 2.5 minutes. Hypertrophy training is often
performed through split routines (i.e., alternating upper and
lower body) whereby exercises that focus on the upper body
are performed on one day and exercises for the lower body the
next day.
TYPE IN TERMS OF EXERCISE SELECTION
Although exercises are selected eased on practical consideration (i.e., availability of equipment), your
fitness goals, status, and training experience influence exercise selection. In fact, goals essentially
guide the program design. Goals of resistance training commonly include improvements in
musculoskeletal fitness, specifically strength, endurance, and power; managing body fat percent for
the purpose of general health; increasing muscle mass (i.e., hypertrophy); and/or maintaining muscle
mass as in the case of elder individuals at risk for sarcopenia. On the other hand, the program design
for athletes depends on the specific demands of their sport but they are usually aimed at maximizing
their performance at the appropriate and minimizing the risk for overtraining. This involves the
development of a periodized training program.
SINGLE VERSUS MULTI -JOINT EXERCISES
There are two general types of exercises: single-joint or those that Stress one joint or target a specific
major muscle group, and multiple/ multi-joint or those that stress more than one joint or major muscle
group. The former poses a lesser risk for injury because it is less complex and requires only minimal
skill biceps curl, knee extension), while the latter are more technically complex and require neural
activation (i.e., coordination). The multi-joint exercises may further be into basic strength exercises
that involve only two or major muscle groups and the total body lifts (e.g., Olympic lifts) that require
power or explosive force production and speed of bodily movements.SINGLE VERSUS MULTI -
JOINT EXERCISES
There are two general types of exercises: single-joint or those that Stress one joint or target a specific
major muscle group, and multiple/ multi-joint or those that stress more than one joint or major muscle
group. The former poses a lesser risk for injury because it is less complex and requires only minimal
skill biceps curl, knee extension), while the latter are more technically complex and require neural
activation (i.e., coordination). The multi-joint exercises may further be into basic strength exercises
that involve only two or major muscle groups and the total body lifts (e.g., Olympic lifts) that require
power or explosive force production and speed of bodily movements.
SUMMARYSUMMARY
TRAINING FOR
GENERAL FITNESS
• A basic strength training fitness program should target both strength and muscle-building. Between
eight and 15 repetitions for two to four sets will help you accomplish both.
• Choose eight to 12 exercises, making sure to hit your lower and upper body and your core. At this
stage, don't lift too heavy or too light (you should feel fatigued by the last rep, but it shouldn't be
overly difficult) to ensure a good foundation before trying more goal-specific workouts.TRAINING
FOR
GENERAL FITNESS
• A basic strength training fitness program should target both strength and muscle-building. Between
eight and 15 repetitions for two to four sets will help you accomplish both.
• Choose eight to 12 exercises, making sure to hit your lower and upper body and your core. At this
stage, don't lift too heavy or too light (you should feel fatigued by the last rep, but it shouldn't be
overly difficult) to ensure a good foundation before trying more goal-specific workouts.
TRAINING FOR
STRENGTH
•To build strength, use the most weight,
the least number of repetitions, and the
longest rest periods. When your aim is
strength, lift heavier for fewer reps,
compared to when you're trying to build
muscle size or muscular endurance. The
neuromuscular system responds to heavy
weights by increasing your ability to lift
those heavy loads.TRAINING FOR
STRENGTH
•To build strength, use the most weight,
the least number of repetitions, and the
longest rest periods. When your aim is
strength, lift heavier for fewer reps,
compared to when you're trying to build
muscle size or muscular endurance. The
neuromuscular system responds to heavy
weights by increasing your ability to lift
those heavy loads.
TRAINING FOR MUSCLE
GROWTH
Hypertrophy for muscle size and bodybuilding training uses lighter weights, more repetitions and less
rest time. Muscle requires metabolic stress to increase in size. This means working the muscle to the
point where lactate builds and muscle suffers internal damage, then resting and eating appropriately
to help the muscle repair. The muscle grows larger in the process