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Movement Competency Training

Physical Fitness
The capacity of the body to perform properly and efficiently is referred to as physical fitness. It has two
main parts, the health-related and the skill-related parts, which together, have eleven subparts and
improve the overall quality of life. The capacity to work efficiently, have fun, stay well, fend off illnesses
or disorders that cause hypokineticity, and respond to emergencies are all correlated with physical
fitness.

Health Related Fitness

has to do with a person's capacity to carry out daily life activities without experiencing excessive fatigue
and having a low risk of developing illnesses associated with an early sedentary lifestyle Body
composition. Muscular strength muscular endurance, flexibility, and cardiorespiratory fitness are the
components of health-related fitness.

A. Body Composition
There are several other techniques for determining body composition, such as calculating body mass
index (BMI). Skinfold Tests, and Bioelectrical Impedance Analysis (BIA) The only aspect of physical fitness
that doesn't include performance is body composition.

B. Flexibility
Related to the joint's movement range. Every human joint has a unique level of flexibility. Because of
this, there is no common test for flexibility, in contrast to the common test for cardiorespiratory fitness.

C. Cardiorespiratory
refers to the body's capacity to maintain an adequate supply of oxygen throughout prolonged physical
exertion. The terms cardiovascular endurance, cardiorespiratory fitness, and aerobic fitness are
frequently used to describe cardiorespiratory fitness.

D. Muscular Strength
The capacity of a muscle to produce force. Muscular strength is also specific in nature.

E. Muscular Endurance
refers to the body's capacity to maintain an adequate supply of oxygen throughout prolonged physical
exertion. The terms cardiovascular endurance, cardiorespiratory fitness, and aerobic fitness are
frequently used to describe cardiorespiratory fitness.

Skill-Related Fitness
Made up of six parts that are mostly related to good athletic and motor sill performance

A. Agility
The ability to change the position of the body in space quickly and accurately

B. Speed
The capacity to execute moves in a small amount of time.

C. Balance
The ability to maintain stability whether stationary or while moving

D. Power
The ability to apply the greatest amount of force in the shortest amount of time.

E. Coordination
The capacity to perform many motor actions simultaneously with precision and fluidity

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 The capacity to perform many motor actions simultaneously with precision and fluidity

F. Reaction
The interval between a stimulus and the corresponding reaction.

9 Dimensions of Wellness

WELLNESS

Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health
outcomes, so that instead of just surviving, you're thriving.
Several key areas of your lifestyle are considered dimensions of overall Wellness.

1. Emotional wellness
Relates to understanding your feelings and coping effectively with stress. It is important to pay attention
to self-care, relaxation, stress reduction and the development of inner resources so you can learn and
grow from experience.

2. Environmental Wellness
Inspires us to live a lifestyle that is respectful of our surroundings. This realm encourages us to live in
harmony with the earth by action to protect it. Environmental well-being promotes interaction with
nature and your personal environment. Everyone can have a strong environmental consciousness simply
by raising their level of awareness.

3. Financial Wellness
Involves the process of learning how to successfully manage financial expenses. Money plays a critical
role in our lives and not having enough of it impacts health as well as academic performance. Financial
stress is repeatedly found to be a common source of stress, anxiety and fear for college students.

4. Intellectual Wellness
Involves having an open mind when you encounter new ideas and continuing to expand your knowledge.
It encourages active participation in scholastic, cultural and community activities

5. Occupational Wellness
Is about enjoying your occupational endeavors and appreciating your contributions. This dimension of
wellness encourages personal satisfaction and enrichment in one's life through work.

6. Physical Wellness
Relates to maintaining a healthy body and seeking care when needed. Physical health is attained through
exercise, eating well, getting enough sleep and paying attention to the signs of illness and getting help
when needed.

7. Sexual wellness
Pertains to the active participation of individual in his or her life by addressing the numerous issues
within sexual health

8. Social wellness
Helps you perform social roles effectively and comfortably, and create a support network. This
dimension of wellness allows you not only to develop encouraging relationships with peers, but also
intimate relationships with romantic partners

9. Spiritual Wellness
Allows you to develop a set of values that help you seek meaning and purpose. Spiritually can be
represented in many ways, for example, through relaxation or religion. But being spiritually well means
knowing which resources to use to cope with issues that come up in everyday life.

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Principles of Exercise

Basic Principles of Exercise

Principle of Overload (1)

The most basic of all physical activity principles is that doing “more than normal could result in improved
physical fitness or other health benefits (For example, to become flexible, a muscle must be stretched beyond
its normal range)

Principle of Progression (2)

The principle recommends working gradually rather than In big bursts of activity. It implies that this should be
done at various intensities ranging from Basic to intermediate to advanced.

Principle of Specificity (3)

To build particular body parts or fitness components and achieve the optimum results, specific training types
should be carried out. To strengthen your core, you can consider completing exercises like the plank, the dead
bug series, the bird dog, and others. Another example: If you want to improve your cardiorespiratory fitness, it
is strongly recommended that you engage in cardio exercises like jogging, cycling, aerobic dance, and similar
ones.

Principle of Reversibility.(4)

It means the benefits of overload are lost as a result of Inactivity. You may summarize or simplify this idea by
using the proverb “if you do not use it, you Lose it” For example, if you stop exercising, like running for 30
minutes every day, the benefits You got at first like losing weight, will soon go away.

Principle of Rest and Recovery .(5)

refers to the amount of rest that the body needs to adapt to and recover from physical exertion. After an
overload, it is crucial to allow our bodies time to recuperate. (For example, pausing between vigorous
workouts, leisure, or recreational activities)

Principle of Individuality. .(6)

This guideline ought to be our guidance and a constant reminder that everyone reacts to exercise and training
differently as a result of individual differences (For example, a person’s metabolism, lifestyle, and body
composition all affect and influence the rate of weight loss that can be achieved through jogging)

The MFIT Formula

The acronym MFIT which stands for Mode, Frequency, Intensity, and Time pertains to the four essential
components required for the implementation of the various exercise concepts and development of an all-
encompassing exercise program.

Mode (kind) are physical activities, workout or exercise with which people engage. Yoga swimming, dancing,
walking, jogging, and running are a few examples of Aerobic exercises Sports-related activities including
basketball, volleyball, badminton, And non-traditional games are also another kind

Frequency (how often) pertains to the number of days a person engages in a physical activity or exercise
program in a week. It should be performed at least 3 to 5 days per week so as to attain the most benefits,

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program in a week. It should be performed at least 3 to 5 days per week so as to attain the most benefits,
depending on the person’s desired specific benefit. It must be performed on a regular basis to be effective

Intensity (how hard) refers to the required exertion in an intense physical activity to Be performed or worked
against a load greater than normal (overload). To determine Appropriate exercise intensity, various methods
can be utilized, including heart rate Reserve (HRR), percentage of age-predicted maximal heart rate (HR),
oxygen Update reserve (VO2R), and perceived exertion.

Time/Duration (how long) This is the time it takes to complete an activity session At least 30 minutes of
moderate intensity exercise is recommended per day for at least 5 days a week (150 minutes per week), or at
least 20-25 minutes of vigorous intensity exercise is recommended per day on at least 3 days a week (75
minutes per week)

Rest and Recovery

While we often focus on getting in as much exercise as possible, rest and recovery is also essential for reaching
your weight loss and fitness goals. While you can often do cardio every day (though you may want to rest after
very intense workouts), you should have at least a day of rest between strength training workouts. Make sure
you don't work the same muscles two days in a row to give your body the time it needs to rest and recover.

Each physical activity requires specific demands, and doing the activity is the best way to train for it. A specific
type and amount of exercise is needed to develop all parts of both health and skill related fitness.

3 Phases of Exercise

The Warm-up

This gets the body ready for exercise or other forms of physical activity. Particularly the cardiorespiratory
fitness, According to the American College of Sports Medicine (ACSM), the first phase of the warm-up should
consist of five to ten minutes of low to moderate cardiovascular and muscular endurance activities such as
walking. Jogging, or running. The second phase of the warm-up should consist of a gentle static stretching of
the major large muscle groups. During this time, stretching exercises are strongly encouraged to help lessen
the chance of any injuries that may occur.

Work-out or Conditioning Phase

This refers to the most important aspect of an exercise regimen or the activity you have choose to engage in
for physical activity (eg. Resistance training, aerobic dancing, swimming, bicycling) When it comes to the mode,
frequency, intensity, and total amount of time spent being physically active, this phase should adhere to the
training concept, also known as the MFIT Formula.

The Cool Down

This helps to promote an efficient and gradual recovery from the physical exercise. The shift in the cool-down
is now from a greater intensity of workout/conditioning phase back toward resting status, allowing for a
progressive reduction of the heart rate, systolic blood pressure, and metabolic end products (eg. Lactate).
Additionally, cardiovascular and muscular endurance activities of low to moderate intensities is performed for
a minimum of five to ten minutes throughout the first phase. It is possible to get post-exercise hypotension,
also known as low blood pressure, as well as probable dizziness if physical activity is suddenly interrupted. This
might be due to the fact that blood is being retained in the region of the working muscle but is unable to make
its way back to the heart and brain. The final stage consists of Stretching exercises, which, in addition to
improving flexibility, can help ease spasms in muscles that have become weary The American College of Sports
Medicine (ACSM) recommends that cool-down stretch be performed for at least five minutes

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