Chapter 5

Components of Body Movements

Introduction
Fundamental movement actions refers to those locomotor and non-locomotor skills that are the
foundation for successful participation in games of low organization, sport activities, dance, tumbling
and gymnastics, stunts, and aquatic activities. The locomotor skills are movements that bring the
performance from one place to another while the nonlocomotor.skills are movement done by a part
or several parts of the body without moving the base of support.

Specific Objectives
At the end of the lesson, the students should be able to:
- Adapt fundamental movement competencies in an exercise program.
- Identify the different non-locomotors and locomotors activities/skills.

Duration

Chapter 5: Components of Body Movements = 4 hours

(1 hour discussion; 3 hours
assessment)

LESSON 1
NON-LOCOMOTORS SKILLS

Moving on the spot without any change in location. Skills include twisting (the
rotation of a selected body part around its long axis); bending (moving a joint);
swaying i.e. fluidly and gradually shifting the center of gravity from one body
part to another; stretching i.e. moving body parts away from the center of
gravity; turning i.e. rotating the body along the long axis; swinging i.e.
rhythmical, smooth motion of a body part resembling a pendulum.
1. Bracing the Core

One way to start understanding it is to imagine the

way you would brace your torso and core if someone
were coming at you to hit you in the stomach.
In bracing, we tighten all the muscles surrounding the
abdomen. As we contract the abdominal muscles, the
erector spine muscles immediately go into joint
action and support the back from the rear.
In other words, we create a natural belt or girdle that
stabilizes and protects the spine with muscle co-
contraction.
Co-contraction is when multiple muscle groups work
together and simultaneously contract to hold a
stable position. The main muscles co-contracting in
this movement are the transversus abdominis, the pelvic floor muscles, and the multifidus
muscle.
When we want to maintain maximal posture, we will inhale, which causes the diaphragm to
descend and increase the rigidity of the torso.
In terms of timing, bracing will always precede the distal movement (movement with the weight)
by a few hundredths of a second.
2. Dead Bug Series

Is a core exercise that can be used in replace of Crunches. It develops the entire
front side of the core, whereas Crunches only work the upper abs. The arm and
leg raise works your upper and lower abs at the same time, and your obliques
must fire when you reach across your body to touch your opposite foot.

The dead bug exercise is a popular way to build core

strength and stabilization. It helps build a solid, stable
foundation that protects the spine and allows for
greater ease in everyday and athletic movements, such
as moving heavy objects, walking up hills, and
throwing. This move also helps prevent and relieve
low back pain by protecting your lower back. It’s a
supine abdominal exercise. That
means you do it lying on your
back

Dead Bug Instruction

 Lie on your back

and extend your
arms and legs
toward the ceiling.
 Lower on your
right leg and extend your left arm
behind your head.
 Return to the starting position and
repeat with opposite arm and leg.
 keep switching sides until the set is
complete

3. Bird Dog Series

The bird dog is a simple core exercise that improves
stability, encourages a neutral spine, and relieves low
back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and
increases range of motion.
This exercise is suitable for people of all levels, including seniors, and it can be used to prevent
injury, align your spine, and recover from low back pain.

How to do the bird dog exercise

For this exercise, you’ll need an exercise mat. Place a flat cushion or folded
towel under your knees for extra cushioning. You can use a mirror to check your
alignment.
1. Begin on all fours in the tabletop position.
2. Place your knees under your hips and your hands under your shoulders.
3. Maintain a neutral spine by engaging your abdominal muscles.
4. Draw your shoulder blades together.
5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the
floor.
7. Hold this position for a few seconds, then lower back down to the starting position.
8. Raise your left arm and right leg, holding this position for a few seconds.
9. Return to the starting position. This is one round.
10. Do 2-3 sets of 8-12 repetitions.

4. Plank Series

The plank (also called a front hold, hover, or abdominal bridge) is an isometric
core strength exercise that involves maintaining a position similar to a push-up
for the maximum possible time.

Plank variations

 Standard plank
1. Plant hands directly under shoulders (slightly wider
than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be
working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your
hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your
plank for as long as possible without compromising your form or breath.

 Forearm plank
This variation, one of the most common ways to perform a plank, is slightly easier than holding
your body up with just your hands.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body
at about shoulder width. If flat palms bother your wrists, clasp your hands together.
Note: Any of the following plank variations can be performed with straight arms or in a forearm
position.

 Knee plank

This plank is noticeably easier to hold than the traditional

straight-arm plank, which makes it great for beginners
because it allows them to concentrate on form.

Resting your knees on the ground puts less stress on your

lower back. Rest your knees on a rolled-up mat or towel if
they feel uncomfortable on the floor.

 Side plank
This variation engages your oblique’s (the side muscles of
your core) better than a standard plank.
Lie on your side with one leg stacked on top of the other,
then prop your body up on your hand or elbow while
keeping feet stacked.
You can make the plank more difficult by raising the opposing arm or leg — or both — in the
air. You can make it easier by crossing the upper leg in front of your body for additional support.

 Single-leg plank
By removing one point of contact with the ground, this
variation increases the demand on your core.
Position your body in a standard plank, then lift one leg
toward the ceiling as far as you comfortably can without
compromising your back. Keep hips parallel to the floor,
then alternate legs.

 Medicine-ball plank
Up the intensity by planting your hands on a medicine
ball rather than on the (much firmer, steadier) floor.
Stabilizing your body on an unstable ball adds a
balancing component to the move, increasing the
demand on your core. Follow the same steps for a
standard plank, but instead place your hands or
forearms on the ball, directly under the shoulders.

5. Squat Series

Squat is one of, if not the best lower body exercise you can be performing for lower body
strength and development. Although squats are an awesome exercise, they can easily be
performed wrong, this guide will ensure you perform them correctly and get the most out of
them you possibly can!
The target muscle(s) of a squat are your quads, hamstrings and glutes. Typically, you will target
all 3 of these muscles with a general squat, but you can charge the primary muscle with a few
variations and adjustments.
Types of Squats

 Body Weight Squats

This is just a regular squat with zero exercise
equipment. There are no dumbbells, barbells,
or kettle-bells involved. Just get into basic squat form,
feet hip width apart, feet slightly pointed out, squat
down to where your knees reach a 90 degree angle
and then try to maintain the weight through
your heels as you push yourself back up to start.
Remember to not lean forward and to maintain a flat
back throughout the exercise. Your knees
should never track over your toes.

 Plié (Sumo) Squats

In this squat your feet need to be wider than hip width
apart with your feet angled significantly outward. Same
rules of a regular squat apply to this one. Remember to
push through your heels as this will keep the focus in
your glutes! Be sure to keep your back in line. For Plie
squats, your knees will be pointed outward. This is going
to target your inner thighs and give your booty a lift. If
you need to make it more difficult, grab some weights or
a kettle-bell!

 3. Pulse Squats
Get into basic squat form and once you reach the bottom of the squat, instead of coming all the
way back up only come half way up, and then lower back
down into the squat. Repeat this multiple times to “pulse”.
You will really feel the burn with this one!
  Plyometric (Jump) Squats
This type of squat will really get your heart rate up. You use the same rule of form as a body
weight squat, but instead when you get to the bottom of the squat, you are going to explode up
and land softly on your toes. Try to control each movement from start to finish for the duration
of the exercise.

 Split Squats

This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep
it as straight as possible in front of you while you squat down on your right leg. If you’re just
beginning, you can hold on to something or use a chair to learn
the movement. Again, try to keep your weight in your heel to
hit the booty. If you’ve mastered the movement, hold on to
some extra weight!

 Goblet Squats
This squat is done in more of a Plie form with feet wider than
hip width apart and feet angled slightly outward. You can use
a kettle-bell or one big heavy dumbbell. Hold the kettle-bell or the head of the dumbbell at chest
level. Slowly sink down into the squat as you thrust your weight back up through your heels.

 Barbell Back Squats

This type of squat is a pretty advanced exercise that needs to
be done in the gym. Put the barbell on your shoulders, mostly
laying on your trapezius muscle, or the “traps”. Keep your
chest out and your head up. This squat is done with normal
squat form, but the reason it is more advanced is because it
allows you to add a lot of weight. Keep in mind that heavier
weight will make you shapelier as well as stronger!
LESSON 2

LOCOMOTOR SKILLS

A locomotors skill is a physical action that propels an individual from one place
to another. This may mean moving forward, backward, or even upwards using
certain skills. Examples of locomotors skills include:

Walking - involves the transfer of weight from one foot to the other while moving. In
walking, the weight of the body is transferred in a forward direction from the heel to the
ball of the foot and then to the toes. The feet should move parallel to each other, with the
toes pointing straight ahead. The arm action is coordinated with leg action the opposite
arm and leg move in the same direction. All these movements should be Rhythmical and
natural.

Running- is actually walking at an increased tempo. In running, there is a momentary

period where the body is not supported at all. The body leans forward in running to place
the center of gravity above the front foot.

Jumping,-is a position of the body into the air by means of a force made by the feet or
hands against a surface.

Hopping-involves jumping from one foot to the same foot after a brief suspension in the
air. The push off from the floor is made from the ball and toes of the foot with the knee of
the opposite foot bent and the foot off the ground. The arms are thrust upward to aid the
body lift. The landing is on the toes, ball, and heel of the foot in that order. The knee is
slightly bent to help absorb the shock of landing.

Shipping -is a combination of a step and a hop sequence with alternating feet after each
step hop. A long step is taken on one foot, followed by a hop on the same foot, and then a
step with the opposite foot again followed by a hop. Balance is aided by swinging the
arms in opposition to the legs

Sliding - sideways movements in which the weight of the body is shifted in the direction
of the slide. In a slide to the right, the left foot pushes off the floor and the right foot
moves sideways and assumes the weight. The left foot is quickly brought close to the
right foot. The same foot continues to lead an upright posture and the arms may be used
for balance. Do not cross the legs.
 Leaping- is a jump from one foot while moving the body forward. In the leap, the toes of
the take-off foot leave the floor last and the landing is on the ball of the opposite foot.
Prior to the execution of the leap a short run should be taken to gain momentum for the
leap itself. The arms should be extended upward and forward to give added lift to the
body during the leap.

Galloping - is a combination of a step and a leap. It is performed in a forward or

backward direction. This is similar to the slide except the leap, is higher. The step in a
gallop is long while the leap is short. The stepping leg is always the lead leg.

Crawl and Creep

Simple crawling movements loosen the hips, prime the core, and warm up the shoulders.
Crawling also ties your movement together; it syncs the right and left hemispheres of your brain
through contralateral movement — the movement of corresponding body parts on opposite
sides, such as moving your right arm and left leg together and vice versa.
Humans are naturally contralateral movers. This means that when you walk, you ought to move
your left arm with your right leg and your right arm with your left leg. Crawling can help reset
these natural contralateral patterns, which, in turn, reduces your risk of injury.
And depending on how you serve it, crawling, just like the Turkish get-up, makes for a great
workout in and of itself. In fact, it’s a marvellous cardiovascular and metabolic conditioning
exercise.

The two variations of crawling are

 Crawling on hands, knees, and feet, forward, backward, and sideways
 Crawling on hands and feet, forward, backward, and sideways

1. Crawling on your hands, knees, and feet

Crawling on your hands, knees, and feet is often referred
to as creeping. You want to start with creeping because
it provides a larger base of support, and you perform it
in a slower manner. Simple creeping works wonders for
the hips, shoulders, and core.

To set up for creeping, get down on your hands and

knees, and place your arms directly under your
shoulders and your knees directly under your hips. Your
feet should be planted, not pointed — meaning your toes
are tucked. Keep your back flat at all times.
 Refer to the figure and then follow these steps to crawl forward, backward, and sideways:

1. Move forward by moving your opposite arm and leg together.

Your right arm should move with your left leg, and your left arm should move with your left leg.
2. Move backward by simply reversing the movement of Step 1.
3. Creep laterally, or sideways, by matching the movement of your right arm to your left leg and
vice versa.

2. On just your hands and feet

After you feel like you have a good handle on creeping, you
may progress to crawling on just your hands and feet, also
known as bear crawls. To set up for crawling, get down on
your hands and knees, and place your hands directly under
your shoulders and your knees directly under your hips.

Then lift your knees slightly off the ground and turn your hands and feet slightly outward if that
feels more comfortable. Your knees should remain bent and your butt relatively low.

Then follow these steps to move forward, backward, and sideways:

1. Move forward the same way you would with creeping, by matching up your opposite arm and
leg.
2. Reverse the movement from Step 1 to crawl backward.
3. Move to your left and right, following the instructions for the creeping exercise.
Take five minutes right now to get down on the ground and crawl around. Try crawling forward,
backward, left and right. It may seem tricky or awkward at first, but keep practicing. Over time,
crawling will feel more and more fluid.