PATHFIT 1
MOVEMENT COMPETENCY TRAINING
PHYSICAL EDUCATION
“Education through the physical”
“Physical education is the study, practice, and
appreciation of the art and science of human
movement” (Harrison, Blakemore, and Buck)
The capacity to carry out the day’s activities
without undue fatigue.
PHYSICAL FITNESS
A state of health and well-being
The ability to perform aspects of sports,
occupations, and daily activities.
Generally achieved through proper nutrition,
moderate-vigorous physical exercise, and
sufficient rest.
BENEFITS of Physical Fitness
 Reduce risk of disease
 Development of physical components
 Provide better health
 Builds stronger Bones, Joints, and Ligaments
 Maintenance of Optimal Body Weight
 Boost in energy level
 Improved Appearance
 Relaxation and Stress relief
 Causes Delayed Aging
 Improve your overall health
 Healthier, Longer Life Reduces the risk of
disease
 People who participate in regular exercise have a
decreased risk of developing:
 Heart disease
 Diabetes
 Metabolic syndrome different types of
cancer development of physical fitness
components
COMPONENTS of Physical Fitness
Health-related Components relate to how well the
systems of your body operate.
Skill-related Components are concerned with abilities
related to sports activities.
Health- related Components
 Flexibility- the range of movement possible at
various joints
 Cardiovascular Endurance- the ability of the
heart, blood, blood vessels and the respiratory
system to supply oxygen and necessary fuel to
the muscles during physical activity.
 Muscular Strength- the ability of a muscles
group to apply a maximal force against a
resistance one time.
 Muscular endurance- ability to repeat muscle
movement for a long period of time.
 Body Composition- the ratio of fat to muscles,
bone, and other tissues that compose your body
Skill-related Components
 Power- combines speed and strength, it’s how
fast you can generate a maximal force.
 Agility- ability to move quickly and to easily
change direction.
 Balance- ability to adjust your body position to
remain upright.
 Reaction time- how quickly you can respond to
an external stimulus.
 Coordination- the body’s ability to perform
smooth and efficient movements.
 Speed- rate at which something moves.
PHYSICAL ASSESSMENT
Consist of different types of tests and exercises
used to determine your overall health and
physical fitness level.
Assess your strength, endurance, and flexibility.
Series of tests that measures and monitors
students’ physical fitness level.
The series of tests assess the five (5)
components of health-related fitness.
I- PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE (PAR-Q)
Is design to determine an individual’s safety
when starting a new exercise plan.
REVIEWER 1
 PATHFIT 1
MOVEMENT COMPETENCY TRAINING

II- BODY MASS INDEX (BMI) LATERAL VIEW

A person’s weight in kilograms divided by the
square of height in meters.
An inexpensive and easy screening method for
weight category—underweight, healthy weight,
overweight, and obesity.

BMI INTERPRETATION
BMI Weight Status

Below 18.5 Underweight

18.5 – 24.9 Normal or Healthy Weight POSTURE

 The position in which we hold our bodies
while standing, sitting, or lying down.
25.0 – 29.9 Overweight
HEALTHY POSTURE
 The correct alignment of body parts
30.0 and above Obese
supported by the right amount od muscle
tension against gravity.
FORMULA:
BMI= weight (kg) BENEFITS OF GOOD POSTURE
height (m)2
Helps us keep bones and joints in correct
MAJOR BODY PARTS alignment so that our muscles are used
correctly, decreasing the abnormal wearing
ANTERIOR VIEW
of joint surfaces that could result in
degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding
the spinal joints together, minimizing the
likelihood of injury.
Allows muscles to work more efficiently,
allowing the body to use less energy and,
therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse
disorders, and even back and muscular pain.
POSTERIOR VIEW ERGONOMIC TIP while sitting at a desk:

Keep your feet on the floor or on a footrest,

if they don’t reach the floor.
Don’t cross your legs. Your ankles should be
directly in front of your knees.
Keep a small gap between the back of your
knees and the front of your seat.
Your knees should be at or below the level
of your hips.

REVIEWER 2
 PATHFIT 1
MOVEMENT COMPETENCY TRAINING
Adjust the backrest of your chair to support
your low- and mid-back or use a back
support.
Relax your shoulders and keep your
forearms parallel to the ground.
Avoid sitting in the same position for long
periods of time. Take breaks and move your
body.
ERGONOMIC TIP when standing:
Bear your weight primarily on the balls of
your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides
of the body.
Stand straight and tall with your shoulders
pulled down and backward.
Tuck your stomach in.
Keep your head level. Your earlobes should
be in line with your shoulders. Do not push
your head forward, backward, or to the side.
Shift your weight from your toes to your
heels, or one foot to the other, if you must
stand for a long time.
ERGONOMIC TIP when lying down in bed:
Find the mattress that is right for you. While
a firm mattress is generally recommended,
some people find that softer mattresses
reduce their back pain. Your individual
comfort should guide your choice.
Choose the right pillow, too. Special pillows
are available to help with postural problems
resulting from poor sleeping positions.
Avoid sleeping on your stomach.
Sleep on your side or back, which is often
helpful for back pain. If you sleep on your
side, place a pillow between your legs. If
you sleep on your back, keep a pillow under
your knees.
NEUTRAL SPINE
 the position in which your back and
neck are placed under the least
amount of stress and strain, allowing
them to function properly without
damage and, therefore, without pain.
 integral part of relieving back and
neck pain.
ANATOMIC POSITION
a standard reference position that is used to
define terms that describe the physical
location of structures of the body and points
on the body.
PLANE OF MOTION
Sagittal plane
o dividing the body into left and right halves
using an imaginary line
o Any forward and backward movement
parallel to this line
Frontal plane
o With the same imaginary line, divide the
body into front and back halves and you
have the frontal plane.
o Any lateral (side) movement parallel to the
line
Transverse plane
o divides the body into superior and inferior
halves.
o Movement parallel to the waistline,
otherwise known as rotational movement.
REVIEWER 3
 PATHFIT 1
MOVEMENT COMPETENCY TRAINING

ANATOMICAL TERMS OF
LOCATION ANATOMICAL
FLEXION TERMS OF
EXTENSION
MEDIAL LATERAL MOVEMENT
A line in the sagittal Away from the midline ADDUCTION
plane, splitting the right
and left halves evenly.
Towards the midline
EXAMPLE:
The nose is medial to the The eye is lateral to the
ears nose
Refers to a movement Refers to a movement
ANTERIOR POSTERIOR that decreases the that increases the angle
Refers to the “front” Refers to the “back” angle between two between two body parts
EXAMPLE: body parts
The kneecap is located The shoulder blades are ABDUCTION
on the anterior side of located on the posterior A movement away A movement towards
the leg side of the body from the midline the midline

SUPERIOR INFERIOR ELEVATION DEPRESSION

Means “higher” Means “lower”
EXAMPLE:
The nose is superior to
the mouth

PROXIMAL DISTAL Refers to movement in Refers to movement in

Means closer to its Means further away a superior direction an inferior direction
origin from its origin
EXAMPLE:
the knee joint is
proximal to the ankle of
joint

REVIEWER 4
 PATHFIT 1
MOVEMENT COMPETENCY TRAINING

PRONATION SUPINATION
Turn your hand onto its Flip your hand onto its OPPOSITION REPOSITION
back palm up front, palm down. Brings the thumb and A movement the
little finger together moves the thumb and
the little finger away
from each
other,effectively
reversing opossition

DORSIFLEXION PLANTARFLEXION

PROTRACTION RETRACTION

Refers to flexion at the Refers extention at the

ankle, so that the foot ankle, so that the foot
points more superiorly. points inferiorly.
Describes the Refers to the
INVERSION EVERSION
anterolateral movement posteromedial
of the scapula on the movement of the
thoracic wall that scapula on the
allows the shoulder to thoracic wall, which
move anteriorly causes the shoulder
region to move
Involves the movement Involves the posteriorly i.e. picking
of the sole towards the movement of the solde something up
median plane – so that away from the median
the sole faces in a – so that the sole faces CIRCUMDUCTION
medial direction in a lateral direction.

REVIEWER 5
 PATHFIT 1
MOVEMENT COMPETENCY TRAINING
Conical movement of a limb extending from the
joint at which the movement is controlled.
PHASES
 The phases ofOF
your EXERCISE
exercise session should
include warmup, conditioning and
cooldown. Some people prefer to add
stretching as a fourth phase, separating it
from the warmup or cooldown phases. Each
of the phases plays an important role in
helping you reach your fitness goals while
maintaining your health and safety. The
phases that provide time to prepare your
body and time for your body to recover are
just as important as the exercise activity you
choose for the main part of your session.
Warmup
The warmup phase of exercise prepares your body
for the activity of the conditioning part of your
workout. Warming up before exercise allows your
body to adjust gradually to the increased demand on
your heart, muscles, breathing and circulation.
Warmups also increase your body temperature
slowly, improve flexibility and protect against
injury and muscle soreness. Warmups involve light
aerobic activities, such as walking slowly for five to
10 minutes or a moderate version of your
conditioning exercise and should be based on your
physical characteristics and your conditioning
activity. For strength training, warm up by moving
your joints and muscles.
Stretching
Stretching, or range-of-motion activities, can be
performed as part of your warmup phase, just after
your light cardio . Stretch all of your major muscle
groups for five to 10 minutes. Stretch and relax the
muscles slowly and gently without jerking or
bouncing and hold each stretch to allow for
tightening of the muscles and tendons.
Conditioning
During the conditioning phase, you perform the
exercise that produces fitness benefits, such as
calorie burning, building endurance or muscle
strengthening. You may choose an aerobic exercise,
such as swimming or the elliptical jogger, or you
may lift free weights, perform circuit training on
weight machines or play a high-intensity sport such
as soccer or basketball.
Cooldown
The cooldown phase ends your exercise session
with recovery time for your body. Cooling down
requires you to keep moving after you end the
conditioning phase. Cooldown movements should
allow your heart rate, blood pressure and body
temperature to return slowly to normal. A gradual
decrease in physical activity, such as slow walking,
is a good way to cool down. You can also perform a
few stretching movements to cool down.
REVIEWER 6