Unit 2 Two Forms of Movement

- Fundamental body movements are basic body movements that involve various body
parts. These are foundational building blocks upon which more complicated and
intricate physical movements are built. Two forms of basic body movements are
locomotor, and non-locomotor movements.
A. Locomotor
- A locomotor movement is a type of movement in which the body travels through space
from one location to another location. In locomotor movements, the body is not anchored in
place and is moving through the transfer of weight from one area of the body to another.

There are many types of locomotor movements including walking, marching, jumping,
climbing, running, hopping, sliding, skipping, galloping, leaping, side-stepping, army crawling,
and crawling. Many locomotor movements involve the feet taking the body from a starting point
A to another point B.

B. Non-Locomotor Movement
Non-locomotor movement, also called axial movement, is anchored movement that takes
place about the body's axis or the spine. Non-locomotor movement does not move the body from
place to place as locomotor movement does.
Examples of non-locomotor movements are bending, flexing, stretching, swinging,
twisting, turning, curling, and swaying. Non-locomotor movements can involve weight transfer,
like swaying, where body weight is shifted from one side to another. Opposing movements of the
arms and legs can also be included in non-locomotor movements. Raising the limbs like in arm
extensions is also an example of non-locomotor skills.
C. Skills
Standing Punch Out
A simple punch made simultaneously with each arm while standing squarely with your feet
while slightly bending your knees.
Barbell Anti-Revolving Landmine
With weight on the free end, grip the sleeve of the barbell in front of the plate and stand
with feet about shoulder width and in a position that places the bar close to your chest with the
arms bent under the bar.
Extend the arms straight forward to create the starting position. From this mid-point,
move the end of the barbell as far to one side as possible with minimal trunk rotation.

Silent Gremlin
-is the abdominal workout an individual experiencing issues with lower back should consider
putting in their abdominal routine along with the abdominal exercise such as exercise ball crunch
or reverse crunches. This practice allows to strengthen abdominal muscles and all the front side
of your core while minimizing the pressure on your lower back, if done correctly.

Rolling
Sit in your rocking chair position (knees bent, round back like an egg), with your chin tucked
into your knees. Roll sideways so that you finish on your knees, push with your elbow and knees
as you roll.

Bird-dog Exercise
-The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and
relieves low back pain. This exercise pose uses the whole body to target and strengthen your
core, hips, and back muscles. It also helps promote proper posture and increase range of motion.
This exercise is suitable for people of all levels, including older adults, and it can be used to
prevent injury, align your spine, and recover from low back pain.

Press-Up Scapular Protraction and Scapular Retraction

-Scapular protraction (abduction) is moving the scapula laterally away from the midline of the
body(spine).

-Scapular retraction (adduction) is moving the scapula medially, toward the midline or spine.
Both are shoulder girdle movements.

Planking Series
-Planking provides many physical benefits. Strengthening the core is an important aspect of any
workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to
stabilize, balance, and power the body during just about every other activity.

Squat Series
-The squat is a fundamental movement pattern that requires multiple joint and muscle
integration. As a dynamic strength training exercise, squats require several muscles in your upper
and lower body to work together simultaneously. Many of these muscles help power you through
daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help
you perform athletic-related activities.

Crawl and Creep

-Crawl is simply to move forward on your hands and knees.
-Creep means to move stealthily (to avoid being noticed).

Unit 3. Basic Strength Training Exercise

(Lower Extremities)

A. Basic Strength Training Exercise

Knee dominant movements are those which required movement (flexion / extension)
around the knee joint. The knee joint also moves to allow movement (flexion / extension).
Movements in this manner target the anterior of the upper leg, the quadricep muscle group.
Knee dominant movements progress from double leg (both feet in contact with the ground) to
single leg (one foot in contact with the ground).
Hip Dominant Movements are those which required movement (flexion / extension)
around the hip joint, with minimal movement around the knee joint. Movements in this manner
target the posterior of the upper leg, the hamstring muscle group. Other muscles that are utilised
include the glutes and erector spinae. Hip dominant movements progress from double leg (both
feet in contact with the ground) to single leg (one foot in contact with the ground) movements.
A horizontal pushing exercise is any exercise that involves moving a weight straight
out in front of you so that it’s going away from your torso horizontally (think bench press).
A horizontal pulling exercise is any exercise that involves moving a weight in towards
your torso horizontally from straight out in front of you (think rows).
A vertical pushing exercise is any exercise that involves moving a weight up vertically
in relation to your torso so that it goes straight over head or at least in that direction (think
shoulder press).
A vertical pulling exercise is any exercise that involves moving a weight down
vertically in relation to your torso so that you are pulling down from over head (think lat pull-
downs).
Lifting

In this phase, you will focus more on the development of strength and power. This is the later
pre-season, leading up to the start of competition which includes the frequency, intensity, type
and the time (FITT).

Throwing
Power in your throws is generated from the ground up. How the feet are planted, hip
action, and core stability, and throwing form all affect the power and distance of your throws.

Apart from throwing form, core stability is the largest contributing factor to how far
you're going to be able to launch your hucks. Energy is transferred through the core into the
upper body culminating at the shoulders, arms, and wrist. To be efficient in the transfer of energy
from hips to the upper body, you need a solid core.

B. Performance Record/ Reflection on Performance

Your ability to reflect on practice is important and it will help you to progress and
improve your practice. It is not sufficient to have an experience in order to learn. Without
reflecting on this experience, it may quickly be forgotten, or its learning potential lost. It
enhances growth and performance, as well as promote individual responsibility and
accountability (Gibbs, 1988, p9)