POINTERS IN PE_112

Crawl – to move in a prone position with the

“MOVEMENT COMPETENCY TRAINING”
body resting on or close to the ground, as a
Instructions: Please find time to read and study the worm or caterpillar, or on the hands and
pointers for the Midterm Examination. The exam will knees, as a young child.
be an oral recitation/defense and demonstration,
NO WRITTEN EXAM! The questions will be relayed Stretch – to draw out or extend (oneself, a
at random from the topics in the module and topics body, limbs, wings, etc.) to the full length or
related to movement competency training. extent (often followed by out).

MODULE 1: INTRODUCTION TO 3. Movement is always present in our everyday

MOVEMENT lives. Without moving our bodies, muscles will
BASIC MOVEMENT ACTIVITIES deteriorate, and we could get sick of some
chronic disease that could be harmful to the
1. People during prehistoric times were body. We should be able to understand the
considered to be lean, strong, and fit, and had principle of each basic movement for it to be
well-proportioned body. Going to the gym properly executed or performed.
would not be necessary for a workout in order
to have these types of bodies. This primal
model of optimal human health and fitness is COMMON SPORTS INJURIES
very different from what is happening during 1. An injury is a damage to your body. It is a
the present times with the existence of gyms. general term that refers to harm caused by
Long-distance walking, chasing animals for accidents, falls, hits, weapons, and more.
food, cutting down trees, and building shelters These injuries range from minor to life-
contribute to the fully developed bodies of threatening. Injuries can happen at work or
prehistoric man (Perry, 2020). play, indoors or outdoors, driving a car, or
walking across the street.
2. Walk – to advance or travel on foot at a
moderate speed or pace; proceed by steps; 2. Sprain - A sprain is a stretching or tearing of
move by advancing the feet alternately so that ligaments – the tough bands of fibrous tissue
there is always one foot on the ground in that connect two bones together in your joint.
bipedal locomotion. The most common location for a sprain is in
your ankle. Initial treatment includes rest, ice,
Run – to go quickly by moving the legs more compression and elevation. Mild sprains can
rapidly than at a walk and in such a manner be successfully treated at home. Severe
that for an instant in each step all or both feet sprains sometimes require surgery to repair
are off the ground. torn ligaments. (Mnemonics: BTB – tearing
of the Bone to Bone connection tissue
Jump – to spring of the ground with both feet which is the ligament)
and land either a foot or both feet
3. Strain - A muscle strain is an injury to a muscle
Leap – to spring of the ground with a foot or a tendon – the fibrous tissue that connects
(either right or left foot) and land on the other muscles to bones. Minor injuries may only over
foot (either right or left foot). stretch a muscle or tendon, while more severe
injuries may involve partial or complete tears in
Hop - to spring of the ground with a foot these tissues. This commonly occurs in the
(either right or left foot) and land on the same lower back and the muscles at the back of the
foot (either right or left foot). thigh. (Mnemonics: MTB – tearing of the
Muscle to Bone connection tissue which is
Lift – to move or bring (something) upward the ligament)
from the ground or other support to a higher
position.
4. Cramps - A sudden and involuntary FIRST AID (EXECUTE CORRECT
contraction of one or more of your muscle. DEMONSTRATION OF FIRST AID)
Though generally harmless, muscle cramps
❖ SPRAIN
can make it temporarily impossible to use the
First Aid:
affected muscle. (Keywords: Involuntary
- Rest the injured limb.
contraction of the muscles)
- Ice the area. Use a cold pack, a slush
cloth or a compression sleeve filled with
5. Hypothermia - A medical emergency that
cold water.
occurs when your body loses heat faster than
- Compress the area with an elastic wrap
it can produce heat, causing a dangerously low
or bandage.
body temperature. Normal body temperature is
- Elevate the injured limb above your heart
around 98.oF (37oC). It occurs as your body
whenever possible to help prevent or limit
temperature falls below 95oF (35oC).
swelling.
Hypothermia is often caused by exposure to
cold weather or immersion in cold water.
❖ STRAIN
Primary treatments are methods to warm the
First Aid:
body back to a normal temperature.
- Rest the injured limb.
(Keywords: Decreasing of body
- Ice the area. Use a cold pack, a slush
temperature)
cloth or a compression sleeve filled with
cold water.
6. Hyperthermia - Refers to a group of heat-
- Compress the area with an elastic wrap
related conditions characterized by an
or bandage.
abnormally high body temperature – in other
- Elevate the injured limb above your hear
words, the opposite of hypothermia. The
whenever possible to help prevent or limit
condition occurs when the body’s heat-
swelling.
regulation system becomes overwhelmed by
❖ CRAMPS
outside factors, causing a person’s internal
First Aid:
temperature to rise (Stephens, 2017).
- Stretch and massage. Stretch the
(Keywords: Increasing of body
cramped muscle and gently rub it to help
temperature)
it relax.
- Apply heat or cold. Use warm towel or
7. Hyperventilation - A condition in which you
heating pad on intense or tight muscles.
start to breathe very fast. Healthy breathing
- Alternatively, massaging the cramped
occurs with a healthy balance between
muscle with ice may relieve pain.
breathing in oxygen and breathing out carbon
dioxide. You upset this balance when you
❖ HYPOTHERMIA
hyperventilate by exhaling more than you
First Aid:
inhale (Sullivan, 2019). (Keywords:
- Gently move the person out of the cold.
Increasing of air flow/breathing)
- Gently remove wet clothing. Replace wet
things with warm, dry coats or blankets.
8. Fractures - A break, usually in a bone. If the
- Offer the person warm, sweet, non-
broken bone punctures the skin, it is called an
alcoholic drinks.
open or compound fracture. Fractures
- Begin CPR if the person shows no signs
commonly happen because of car accidents,
of life, such as breathing, coughing or
falls, or sports injuries. Other causes are low
movement.
bone density and osteoporosis, which cause
weakening of the bones (Medline Plus, 2020).
❖ HYPERTHERMIA
(Keywords: Breaking or tearing of the
First Aid:
Bones, categorize into two types; Open and
- Get a cool location preferably one with air
Close wound fractures)
conditioning.
- Drink water or electrolyte-filled sports
drink.
 - Take a cool bath or shower. running and swimming. On the other hand, fine
- Place ice bags under the arms and movement involves smaller movements, such
around groin area. as; writing, speaking and facial expressions.

❖ HYPERVENTILATION 2. Stability
First Aid: Muscle tendons stretch over joints and
- Briefly try certain breathing exercises. contribute to joint stability. Muscle tendons in
Breathing into a paper bag is no longer the knee joint and the shoulder joint are crucial
recommended. in stabilization. The core muscles are those in
- Try relaxation exercise. the abdomen, back, and pelvis, and they also
stabilize the body and assist in tasks, such as
❖ FRACTURES lifting weights.
First Aid:
- Stop any bleeding. Apply pressure to the 3. Posture
wound with a sterile bandage, a clean Skeletal muscles help keep the body in the
cloth or a clean piece of clothing. correct position when someone is sitting or
- Immobilize the injured area. Immobilize standing. This is known as posture.
the injured area. Apply a splint to the area
above and below the fracture sites. 4. Circulation
- Apply ice packs to limit swelling and help The heart is a muscle that pumps blood
relieve pain. Don’t apply ice directly to the throughout the body. The movement of the
skin. heart is outside of conscious control, and it
- Treat for shock. Lay the person down contracts automatically when stimulated by
with the head slightly lower than the trunk electrical signals.
and, if possible, elevate the legs.
5. Respiration
MODULE 2: PRINCIPLES AND BENEFITS Breathing involves the use of the diaphragm
OF MOVEMENT TRANING muscle. When someone wants to breath more
deeply, it requires help from other muscles,
including those in the abdomen, back, and
MAJOR MUSCLE GROUPS
neck.
MUSCULAR SYSTEM
6. Digestion
The muscular system is responsible for the Food moves through the digestive system with
movement of the human body. Attached to a wave-like motion called peristalsis. Muscles in
the bones of the skeletal system are about the walls of the hollow organs contract and relax
700 named muscles that make up roughly to cause this movement, which pushes food
half of a person’s body weight. Each of these through the oesophagus into the stomach.
muscles is a discrete organ constructed of
skeletal muscle tissue, blood vessels, 7. Organ Protection
tendons, and nerves. Muscle tissue is also Muscles in the torso protect the internal organs
found inside of the heart, digestive organs, at the front, sides, and back of the body. The
and blood vessels. In these organs, muscles bones of the spine and the ribs provide further
serve to move substances throughout the protection. Muscles also protect the bones and
body. organs by absorbing shock and reducing friction
in the joints.
Basic Functions:
8. Temperature regulation
1. Mobility Maintaining normal body temperature is an
The muscular system’s main function is to allow important function of the muscular system.
movement. There are two kinds of movement Almost 85 percent of the heat a person
namely, gross movement, this refers to large, generates in their body comes from contracting
coordinated motions and includes, walking,
 muscles. Body temperature can be brought aerobic endurance but will not help muscular
back within normal range through the relaxation endurance for running. There should be the proper
of smooth muscle in the blood vessels. This exercise for each event.
action increases blood flow and releases
3. Progression
excess heat through the skin.
In order to swim the 500-meter freestyle, maintaining
body position and breathing patterns have to be
developed well enough to complete the distance.
Muscular endurance has to be built to be able to
repeat the necessary motions.
4. Overload
To increase strength and endurance, new resistance
is needed or time and effort intensity. Running a 10-
kilometer race needs distance to improve soft tissue
strength. The same principle is true for strength and
power exercises.
5. Adaptation
The body becomes accustomed to exercising at a
FIGURE 1 given level. This adaptation results in improved
efficiency, less effort and less muscle breakdown at
“SEE FIGURE 1 ABOVE” that level. Running long distance for the first time
makes the muscles to become sore but is just a
11 Major Muscle Groups warm up for the main workout.
1. Quadriceps 6. Recovery
2. Hamstrings
3. Calves The body needs rest to recover itself. Short hours to
4. Pectoralis major (chest) between multiple sessions in a day minimizes
5. Latissimus dorsi (back) injuries. For muscles to recover, it needs rest in
6. Deltoids (shoulders) order to recover back its strength.
7. Triceps
7. Reversibility
8. Biceps
9. Forearms If you continue application of a particular exercise
10. Trapezius (neck) like running five kilometres, you will lose the ability
11. Abs to successfully complete that exercise. Muscles will
weaken and capillaries will reverse. You can slow
this rate by conducting a reduced/maintained
PRINCIPLES OF TRAINING
program of training.
1. Individuality
BENEFITS OF MOVEMENT TRAINING
People respond differently to training. Some may
• Increases the Ease of Everyday Life,
respond better to higher intensities while others
respond to volume. Different factors such as genetic • Greater Muscle Memory,
ability, predominance of muscle fiber types, athletic • Low Impact,
age, and mental type affects training. • Increases Flexibility and Coordination,
• Improves Balance and Posture,
2. Specificity
• Helps with Joint Pain, and
Improving on the ability on a sport is very specific. • Reduces Your Risk of Injury.
Running laps would not help a baseball pitcher
develop his throwing skills or the muscular
endurance required. Swimming helps improve
 MODULE 3: MOVEMENT SKILLS 7. Squat
NON-LOCOMOTOR MOVEMENT
In movement training, non-locomotor
movements are also used in several exercises. It is
important to understand that these movements are
not traveling movements so that focus would be
given to the movements of the arms, legs, body parts
or the whole body. Non-locomotor movements will
be identified in this lesson and will be performed by MOVEMENT TERMINOLOGIES
the students.
“Research the meaning and execution of these
PERFORM THE FOLLOWING EXERCISES: movement terms”
(please research other forms/variations of these https://www.ivyroses.com/Define/Abduction
exercises that does not belong in the module)
1. FLEXION- a movement that causes the angle
1. Hinge between two bones of a joint to decrease, such as
when a person bends their elbow joint.
2. EXTENSION- a movement that causes the angle
between two bones of a joint to increase, such as
when a person straightens their elbow joint.
3. ABDUCTION- refers to moving a limb away from
the midline of your body.
2. Lunge
4. ADDUCTION- refers to moving a limb toward the
midline of your body.
5. PRONATION- means that when you walk, your
weight tends to be more on the inside of your foot.
6. SUPINATION- means that when you walk, your
weight tends to be more on the outside of your foot.
3. Push
7. OPPOSITION- movement of thumb and little
4. Pull
finger toward each other.
5. Plank
8. REPOSITION- return to anatomical position.
9. DEPRESSION- is the downward movement of
structures of the body, e.g., depression of a
shoulder joint lowers the corresponding arm
vertically downwards.
10. ELEVATION- the upward movement of
6. Twist structures of the body such as shrugging.
11. DORSIFLEXION- is backward flexion
(bending), as of the hand or foot.
12. PLANTARFLEXION- is forward flexion
(bending), as of the hand or foot.
13. PROTRACTION- is a movement of a body part
in the anterior direction, i.e. being drawn forwards.
14. RETRACTION- is a movement of a body part in Skill-Related Components
the posterior direction, i.e. being drawn backwards.
1. Agility is the ability to change and control the
15. ROTATION- is movement in which something, direction and position of the body while
e.g. a bone or a whole limb, pivots or revolves maintaining a constant, rapid motion. For
around a single long axis. example, changing directions to hit a tennis
ball.
16. CIRCUMDUCTION- is a conical movement of a
2. Balance is the ability to control or stabilize the
limb extending from the joint (e.g. shoulder or hip)
body when a person is standing still or moving.
at which the movement is controlled. True
For example, in-line skating.
circumduction allows for 360 degrees of movement.
3. Coordination is the ability to use the senses
17. INVERSION- is a movement in which the together with body parts during movement. For
plantar surface (sole) of the foot rotates towards the example, dribbling a basketball. Using hands
mid-line of the body. Another way to describe this and eyes together is called hand-eye
movement is to say that the plantar surface (sole) coordination.
of the foot turns medially, i.e. turns inwards. 4. Speed is the ability to move your body or parts
of your body swiftly. Many sports rely on speed
18. EVERSION- is a movement in which the plantar to gain an advantage over your opponents. For
surface of the foot rotates away from the mid-line of example, a basketball player making a fast
the body. Another way to describe this movement is break to perform a lay- up, a tennis player
to say that the plantar surface (sole) of the foot moving forward to get to a drop shot, a football
turns laterally, i.e. turns outwards. player out running the defense to receive a
pass.
5. Power is the ability to move the body parts
FITNESS COMPONENTS swiftly while applying the maximum force of the
muscles. Power is a combination of both speed
Fitness is a condition in which an individual
and muscular strength. For example, fullbacks
has sufficient energy to avoid fatigue and enjoy life.
in football muscling their way through other
Physical fitness is divided into four health players and speeding to advance the ball and
and six skill-related components. Skill- or volleyball players getting up to the net and
performance-related fitness involves skills that will lifting their bodies high into the air.
enhance one's performance in athletic or sports 6. Reaction Time is the ability to reach or
events. Health-related fitness involves skills that respond quickly to what you hear, see, or feel.
enable one to become and stay physically healthy. For example, an athlete quickly coming off the
blocks early in a swimming or track relay or
stealing a base in baseball.
Health-Related Components:

1. Cardiovascular endurance: the ability to

perform exercises at moderate-to-vigorous
intensities for a prolonged period of time.
2. Muscular strength: how much force your
muscles can exert or how heavy weights they
can lift.
3. Muscular endurance: the ability of your
muscles to sustain exercise for a period of
time.
4. Flexibility: the ability to move muscles and
joints through a full range of motion.
5. Body composition: your body’s ratio of fat
mass to fat-free mass like muscle and bone.