EXERCISE - BASED FITNESS ACTIVITIES

MOVEMENT - is the process of any change in the position of the body (or a body part) in space,
ranging from the ever-so-slight, such as the involuntary blink of an eye, to the most strenuous of
vigorous whole-body activities, like sprinting. These movements are possible because of joints.
FUNDAMENTAL BODY MOVEMENTS
LOCOMOTOR MOVEMENT - involve moving the body through space from one location to another.
EXAMPLES:
1. Walking - is shifting one’s weight from one foot to the other.
2. Running - is moving with longer strides and in faster speed than walking.
3. Hopping - is springing one foot and landing on the same foot.
4. Skipping - is done with a step and a hop using the same foot.
5. Jumping - is springing on one foot or both feet and landing on both feet. (on landing always
bend knees slightly.
6. Leaping - is springing on one foot and landing on the other foot (wide stride).
7. Sliding - is done by gliding on the floor, sideward or forward using the right and left foot
alternately.
8. Galloping - is stepping on one foot and cutting the other, either sideward or forward.
NON-LOCOMOTOR MOVEMENT – or AXIAL MOVEMENT are done in one place.
EXAMPLES:
1. Bending or Flexing - is moving the muscles around a joint where two body parts met.
2. Stretching or Extending - is done by straightening or extending any part of the body from the
joints.
3. Lifting or Raising -is elevating a part of the body, usually for the arms and legs.
4. Twisting - is moving a part of the body around a long axis, usually for the head and body.
5. Rotating or Encircling - is done by moving a part of the body around axis.
6. Swinging - is a pendular movement below an axis.
7. Swaying - is a pendular movement above an axis.
MANIPULATIVE MOVEMENT - are movements that involve using a body part to move an object or
item.
EXAMPLES: kicking, striking, dribbling, catching a ball
BODY MECHANICS - is the coordinated effort of the musculo - skeletal and nervous system to
maintain balance, posture and body alignment during lifting, moving, positioning and performing
activities of daily living.
Proper alignment of the body.
Tucking in the buttocks muscles and pulling the abdomen in and up can help in aligning the body
properly. Also, weight should be supported on the outside of the feet as well as keeping body weight
forward can help in correct body alignment
Wide base of support.
This gives the patient maximum stability especially when lifting heavy objects. Feet should be apart
with one foot slightly forward than the other. It is also good to keep feet firmly flat on the floor with
about 12 inches in between when standing.
 EXERCISE - BASED FITNESS ACTIVITIES
POSTURE - is the relative disposition of the body at any one moment, is a composite of the positions
of the different joints of the body at that time.
TWO TYPES OF POSTURE
1. DYNAMICS POSTURE - the body or its segments are moving—walking, running, jumping, throwing,
and lifting.
2. STATIC POSTURE - the body and its segments are aligned and maintained in certain positions.
Examples include standing, sitting, lying, and kneeling.
CORRECT POSTURE - the position in which minimum stress is applied to each joint
EXAMPLES OF CORRECT POSTURE (Sitting Posture)
Good sitting posture
1. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest
2. Keep your knees at or below the level of your hips. Don't cross your legs. Your ankles should be
in front of your knees. Keep a small gap between the back of your knees and the front of your
seat.
3. Adjust your chair to support your back or place a rolled towel or small pillow behind your lower
back.
4. Make sure the top of your monitor is at or slightly below eye level.
5. Keep your head and neck balanced and in line with your torso.
6. Relax your shoulders. Keep your forearms parallel to the ground.
FAULTY POSTURE - any static position that increases the stress to the joints.
EXAMPLES OF FAULTY POSTURE (Standing Posture)
KYPHOSIS - an increased convex curve observed in the thoracic or sacral regions of the spine.
FLAT BACK POSTURE - in this type of posture, there is forward head, extension of the cervical spine,
extension of the thoracic spine, loss of lumbar lordosis and posterior pelvic tilt.
SWAY BACK POSTURE - in this type of posture, there is forward head, hyper-extension of the cervical
spine, flexion of the thoracic spine, lumbar spine extension, posterior tilt of the pelvis, hip and knee
hyper-extension and ankle slightly plantarflexed.
FORWARD HEAD POSTURE - describes the shift of the head forward with the chin poking out. It is
caused by increased flexion of the lower cervical spine and upper thoracic spine with increased
extension of the upper cervical spine and extension of the occiput
LORDOTIC POSTURE - Lordosis refers to the normal inward curvature of the spine. When this curve is
exaggerated it is usually referred to as hyperlordosis. The pelvis is usually tilted anteriorly.
SCOLIOSIS - A condition marked by a side-to-side curve of the backbone. The curve is usually shaped
like an S or a C.
TYPES OF SCOLIOSIS
Thoracic Scoliosis
Lumbar Scoliosis
Thoraco-Lumbar Scoliosis
Combined Scoliosis