UNIVERSITY OF CALOOCAN CITY

Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

COLLEGE OF LIBERAL ARTS AND SCIENCES
MOVEMENT COMPETENCY TRAINING

SUBJECT CODE : PATHFIT 1

MODULE NO. :7
WEEK :8
TOPIC OR LESSON : Movement Competency
SUB-TOPIC/S : Mobility Training and Assessment of Movement
Competency

 OVERVIEW OF THE TOPIC

Movements allow us to interact with our environment in different ways. It

provides the foundation for our ability to perform fitness activities.
Each joint has a specific function that can be generally classified as either
providing stability or mobility. Thus, the following joints should be mobile. Ankle
(sagittal plane), hip (different planes), and thoracic spine
This chapter starts with the concept of mobility because injuries relate
closely to lack of proper joint function or simply joint dysfunction mobility and
flexibility training which involves enhancing freedom of movement at movable
segments will be introduced. Exercise routines that prepare the body for vigorous
participation in physical activities (warm-up) as well as gradually return to the
resting state (i.e., cool down) after the participants will also complete the training.

LEARNING
OUTCOMES

1. Identify the different joints that need to be mobilized.

2. Give the importance of warm-up and cool-down exercises.

LEARNING
OBJECTIVES
At the end of the week, the students are expected to:

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

1. identified the different joints that need to be mobilized;

2. Perform the different warm-up and cool-down exercise; and
3. Appreciate the significance of exercises that will help in the assessment of
one’s performance.

ENGAGE

Activity 1: Pictures analysis

Directions: Determine the different joints and muscles that will be mobilized or involved in the
picture.

A
B C

D E F

EXPLORE

Activity 2:
Directions: Using the information you got from the previous activity, Give your brief answers to
the questions below.
1. How are those pictures associated with exercises?

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES
2. Do you think those exercises are important for proper mobilization?

EXPLAIN

Activity 3: Read and Comprehend

Directions: Read the different statements and concepts below.
You can raise questions that you want to clarify where students and teachers must
collaborate on this point.
Warm-up – refers to preparatory exercise performed prior to engaging in more
vigorous activities.
Warm-up exercises should be dynamic. Dynamic means actively warming up the body moving
in a variety of directions at different rates or speeds. This not only activates the tissues but also
the nervous, circulatory, and respiratory systems that are responsible for controlling and fueling
the body for a tough and physically demanding workout.

. Mobility - refers to the joint’s ability to move well through its range of motion.
. Stability – refers to the integrated functioning of the muscles and other connective tissues.

Types of Warm-ups:
. Passive warm-up involves external means of immersing in a hot tub
. General warm-up involves exercises such as brisk walking, light jogging, or
riding a stationary bike. General and specific types of a warm-up are the more
common ways to raise the muscle temperature through low-intensity exercises.

A cool-down will help in gradually bringing the body back to the resting state through static
stretching which also enhances flexibility. It is important to note that dynamic warm-up is not the
same as flexibility (e.g., static stretching) Training flexibility involves the bilateral or unilateral
action (i.e., contraction, lengthening) of opposing muscle groups to produce joint movements. It
is typically assessed in a non-weight-bearing situation.

Proprioceptive Neuromuscular Facilitation or PNF is another form of stretching that combines

static stretch and isometric stretching for the purpose of enhancing flexibility. PNF has been
proven to enhance active and passive RON.

The functional core assessment as well as the level of core stability that has been achieved can be
used to identify whether there are limitations in mobility and flexibility. This assessment can also
be used as movement preparation and form part of the warm-up routine.

The benefits and effects of warm-up include:

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES
1. Increased heart rate and respiratory rates resulting in better circulation
2. Increase in muscle temperature causing more forceful contractions and quicker relaxation.
3. Increased joint mobility.
4. Increased in mental readiness

Effects of specific warm-up before a game

A study conducted by Silva et al (2018)10 to 10 minutes duration of short active warm-up
recommends 10 to 10 minutes duration of short active warm-up, and strategy before gradually
increasing intensity. After the warm-up it is recommended to warming up the muscles too using
heated garments to maintain its temperature.

RUBRICS
4 (100%) Exemplary Comprehensive/Analytical Answer
3 (90%) Competence Well expressed/Include Core Analysis
2 (80%) Less than consistent Lack of Substance/Lacks analysis
1 Little or no Success No Substance/No Analysis

ELABORAT
E

Activity 4: Guide my Thoughts

Directions: Answer the following questions based on the previous activity.

1. What are the types of warm-up? Differentiate one from the other.
2. Explain the importance of the functional core assessment
3. Enumerate the benefits of warm-up and cool-down exercises.
4. What other supplementary activities can develop flexibility, mobility, and stability?

EVALUATE

Activity 5:
Directions: Plan and design an exercise routine for the purpose of warm-up that
will enhance and improve mobility and stability.
Identify the joints involved in the exercises.

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES
RUBRICS
4 (100%) Exemplary Comprehensive/Analytical Answer
3 (90%) Competence Well expressed/Include Core Analysis
2 (80%) Less than consistent Lack of Substance/Lacks analysis
1 Little or no Success No Substance/No Analysis

REFERENCE
S
. https://dictionary.cambridge.org/dictionary/english/competency
. https://www.merriam-webster.com/dictionary/competency
. https://www.youtube.com/watch?v=rcfLeQLasnM
. https://www.youtube.com/watch?v=Jg3et2_X3I0

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

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