MODULE 8

     Week 8

1. Subject: Physical Education
2. Course Code: PHATFit 101

 Topic/s: Activity-Specific-Display Movement Competence and Confidence ( Non-

Locomotors Movements )
 
Non-Locomotors Movement – Movements done in an stationary place.
Bent Over Reach to Sky

1. A.Keep your lower back naturally arched. Bend at your hips and knees and lower
your torso until it is almost parallel to the floor.
2. Let your arms hang straight down from your shoulders, palms facing each other.
3. Rotate your body tp the right as you reach as high as you can with your right arm.
4. Pause then return and reverse the movement to your left. That is one rep
 
Hand Crossover

1. Raise your left arm, with your palm facing behind you and your thumb pointing up.
2. Hold your right arm low, with your palm facing behind you and your thumb pointing
down.
3. Hold this position, so that your arms from a straight line and a 45-degree angle with
the floor.
4. Bring your arms across your body as if in a swapping position, only keep the palm of
each hand facing the same direction as in starting position.
5. Alternate back and forth, gradually increasing the speed of the crossovers, so that
you are loosely and quickly swinging your arms across your body. Do all your reps,
then switch sides and repeat.
 
Elbow-to foot-Lunge

1. Stand tall with your arms at your sides.

2. Lunge forward with your right leg.
3. As you lunge, lean forward at your hips and place your left hand on the floor, so that
it is even with your right foot.
4. Place your right elbow next to the instep of your right foot, and hold for 2 seconds.
5. Next rotate your tprso up and to the right and reach as high as you can with your
right hand.
 
Arm Circles
1. Stand tall with your arms at your sides, so that they are parallel to the floor.
2. Start making small circles with your arms progressing to bigger circles. Do 10 reps
backward.
Ankle Circles
1. Stand tall on one foot and raise your left thigh until it is parallel to the floor. Clasp your
hands under your left knee to support your leg.
2. Without moving your lower leg, rotate your ankle clockwise. Each circle is one
repetition.
3. Complete all your reps, and then do the same number in a counterclockwise
direction. Repeat with your right leg.