MODULE 6-a

(Week 10)

Motor control and learning of

Exercise
 INTRODUCTION

This module provides an overview of the

importance of motor control and learning exercise,
sports and dance. As motor control defines as the brain's
ability to produce smooth controlled movement and
motor learning is the process of improving motor skills,
both are significant talking about human movements.
 INTRODUCTION
Motor control and motor learning occurs in
many aspects of life, from simple to complex
movement skills, all require motor learning and
control. These processes increase the knowledge about
human movements and help develop a greater
awareness on how to improve such movements.
 INTRODUCTION
• Appropriate knowledge and engagement in exercise,
sports and dance will definitely improve students motor control and
motor learning. Successful movement experiences will enable
students to develop a feeling of motor competence, which helps
them to have a more positive attitude towards their physical ability.
Competent movement is important to students for them to enables
social contracts and interactions. Significant advancements in
understandings of how students learn and develop both knowledge
and movement is vital and need to consider.
LEARNING OBJECTIVES:

1. Demonstrate in-depth understanding of motor control and

learning exercise, sports and dance,
2. Demonstrate familiarity of how is the process involved in
motor control and learning exercise, sports and dance
3. Appreciate the importance of identifying motor control
and learning exercise, sports and dance in relation to
teaching Physical Education.
WHAT IS EXERCISE?
Exercise involves engaging in
physical activity and increasing
the heart rate beyond resting
levels. It is an important part of
preserving physical and mental
health
WHAT IS EXERCISE?
Whether people engage in light
exercise, such as going for a walk, or
high intensity activities, for example,
uphill cycling or weight training,
regular exercise provides a huge range
of benefits for the body and mind.
Taking part in exercise of any intensity
every day is essential for preventing a
range of diseases and other health
issues.
TYPES OF EXERCISE
1. AEROBIC EXERCISE
Aerobic exercise aims to improve how
the body uses oxygen. Most aerobic
exercise takes place at average levels of
intensity over longer periods. An aerobic
exercise session involves warming up,
exercising for at least 20 minutes, and
then cooling down. Aerobic exercise
mostly uses large muscle groups.
2. ANAEROBIC EXERCISE
Anaerobic exercise does not
use oxygen for energy. People
use this type of exercise to
build power, strength, and
muscle mass. These exercises
are high-intensity activities that
should last no longer than
around 2 minutes.
 2. ANAEROBIC EXERCISE
While all exercise benefits the heart and lungs,
anaerobic exercise provides fewer benefits for
cardiovascular health than aerobic exercise and
uses fewer calories. However, it is more effective
than aerobic exercise for building muscle and
improving strength. Increasing muscle mass
causes the body to burn more fat, even when
resting. Muscle is the most efficient tissue for
burning fat in the body.
3. AGILITY TRAINING
Agility training aims to improve a person’s
ability to maintain control while speeding up,
slowing down, and changing direction. In
tennis, for example, agility training helps a
player maintain control over their court
positioning through good recovery after each
shot. People who take part in sports that
heavily rely on positioning, coordination, speed,
and balance need to engage in agility training
regularly.
MOTOR-PERFORMANCE PHYSICAL
FITNESS

Motor-performance fitness
is defined as the ability of
the neuromuscular system
to perform specific tasks.
Exercises to assess motor-performance fitness
include chin-ups, sit-ups, the 50-yard dash, the
standing long jump, and the shuttle run
The primary physical characteristics measured
by these tests are the strength and endurance of
the skeletal muscles and the speed or power of
the legs. These traits are important for success in
many types of athletics.
 HEALTH- RELATED PHYSICAL FITNESS

Health-related fitness involves

exercise activities that you do in order
to try to improve your physical health
and stay healthy, particularly in the
categories of cardiovascular
endurance, muscular strength,
flexibility, muscular endurance and
body composition.
PRINCIPLES OF EXERCISE TRAINING

Research in exercise training has led to the

recognition of a number of general principles of
conditioning. These principles must be applied
to the development of a successful exercise
program.
SPECIFICITY
The principle of specificity derives from the observation
that the adaptation of the body or change in physical fitness
is specific to the type of training undertaken. Quite simply
this means that if a fitness objective is to increase
flexibility, then flexibility training must be used. If one
desires to develop strength, resistance or strengthening
exercises must be employed.
SPECIFICITY

This principle is indeed simple; however, it is frequently

ignored. Many fraudulent claims for an exercise product
or system promise overall physical fitness from one
simple training technique. A person should be suspicious
of such claims and should consider whether or not the
exercise training recommended is the type that will
produce the specific changes desired.
PROGRESSION
Individuals frequently make the mistake of
attempting too rapid a fitness change. A classic
example is that of the middle-aged man or woman
who has done no exercise for 20 years and suddenly
begins a vigorous training program. The result of
such activity is frequently an injury or, at the least,
stiffness and soreness.
PROGRESSION
There are no hard-and-fast rules on how rapidly one
should progress to a higher level of activity. The
individual’s subjective impression of whether or not
the body seems to be able to tolerate increased
training serves as a good guide. In general it might
be reasonable not to progress to higher levels of
activity more often than every one or two weeks.
WARM-UP/COOL DOWN

Another important practice to follow in an exercise

program is to gradually start the exercise session and
gradually taper off at the end. The warm-up allows
various body systems to adjust to increased
metabolic demands. The heart rate increases, blood
flow increases, and muscle temperatures rise.
WARM-UP/COOL DOWN
Warming up is certainly a more comfortable
way to begin an exercise session and is
probably safer. Progressively more vigorous
exercises or a gradual increase in
walking speed are good ways to warm up.
WARM-UP/COOL DOWN
It is equally important to cool down—that is, to
gradually reduce exercise intensity—at the end
of each session. The abrupt cessation of
vigorous exercise may cause blood to pool in
the legs, which can cause fainting or, more
seriously, can sometimes precipitate cardiac
complications.
WARM-UP/COOL DOWN
Slow walking and stretching for five minutes at
the end of an exercise session is therefore a good
practice. The heart rate should gradually decline
during the cool down, and by the end of the five
minutes it should be less than 120 beats per
minute for individuals under 50 years of age and
less than 100 beats per minute for those over 50.
WHAT IS THE FITT PRINCIPLE?
THE FITT PRINCIPLE

The FITT Principle (or formula) is a great way of

monitoring your exercise program. The acronym FITT
outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T,
stand for: Frequency, Intensity, Time and Type.
FREQUENCY

Frequency: refers to the frequency of exercise

undertaken or how often you exercise.
Frequency is a key component of the FITT
Principle. Remember that it’s important to
know why you’re exercising and what you
want to achieve before rushing into any
exercise program.
Adjust the number of times you exercise per
day/week/month to reflect: your current fitness
level; the time you realistically have available;
your other commitments like family and work;
and the goals you’ve set for yourself.
INTENSITY

Intensity: refers to the intensity of exercise

undertaken or how hard you exercise.
This is an extremely important aspect of the
FITT Principle and is probably the hardest
factor to monitor. The best way to gauge the
intensity of your exercise is to monitor your
heart rate.
COUNTING YOUR HEART RATE
Count your heart rate over a 15 second period. All you
need is a wrist watch that has a “seconds” display.
Feel for your heart beat by either placing your hand
over your heart or by feeling for your pulse in your
neck or on your wrist. Count the beats over a 15
second period and then multiply by 4. This will give
you your exercise heart rate in beats per minute.
TIME

Time: refers to the time you spend exercising

or how long you exercise for.
The time you spend exercising is also an
important part of the FITT Principle. The time
dedicated to exercise usually depends on the
type of exercise undertaken.
EXERCISE INVOLVING TIME

It is recommended that to improve cardio-

vascular fitness you’ll need at least 30 minutes
of non stop exercise.
EXERCISE INVOLVING TIME

For weight loss, more time is required; at least

40 minutes of moderate weight bearing
exercise.
EXERCISE INVOLVING TIME

For muscular strength improvements, time is

often measured as a number of “sets” and
“reps.” A typical recommendation would be 3
sets of 8 reps.
TYPE

Type: refers to the type of exercise undertaken

or what kind of exercise you do.
EXERCISE INVOLVING TYPE

For cardio-vascular fitness, exercises like

walking, jogging, swimming, bike riding, stair
climbing, aerobics and rowing are very
effective.
EXERCISE INVOLVING TYPE

For weight loss, any exercise that using a

majority of your large muscle groups will be
effective.
EXERCISE INVOLVING TYPE

To improve muscular strength the best

exercises include the use of free weights,
machine weights and body weight exercises
like push-ups, chin-ups and dips.
FITT FOR CARDIO AND WEIGHT LOSS

The FITT Principle is most commonly used for

cardiovascular (aerobic) training and weight
loss, although it’s also commonly used as part
of strength training recommendations (see
below). The standard recommendation for
cardio training is as follows.
FITT FOR CARDIO AND WEIGHT LOSS
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of
your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like
running, walking, cycling, swimming, rowing, stair-
climber, elliptical trainer, etc.
 FITT FOR STRENGTH
When the FITT Principle is used as part of strength training,
the standard recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive
days (leave 1 or 2 days rest between each strength session).
• Intensity – The intensity of your strength training depends on
the amount of weight lifted and the sets and reps you do.
Basically, the heavier the weight, the less sets and reps, while
the lighter the weight, the more sets and reps you can do.
FITT FOR STRENGTH
• Time – The time you spend doing strength training will depend
on the intensity of the workout. If the intensity is extremely
high, then reduce the time spent doing strength training or
include extra rest. If the intensity is low, the time spent doing
strength training can be a lot longer.
• Type – The best types of strength training exercises include free
weights, machine weights, hydraulic weight machines,
resistance bands and body-weight exercises like push-ups, chin-
ups and dips, etc.
 FITT FOR STRETCHING

Stretching for improving flexibility.

• The FITT Principle for stretching would look like the
following.
Frequency – 5 to 7 times per week. Unlike other types of
exercises, like cardio and strength training, stretching (when
done properly) is very relaxing and therapeutic, and will help
you recover from your other activities. So feel free to add
stretching to your exercise program every day.
FITT FOR STRETCHING

Intensity – Slow, easy and relaxed. When the goal is

to improve flexibility and range of motion you
should do your stretching at a low intensity. Move
into the stretch position and as soon as you feel deep
tension within the muscle group, stop there. If it’s
hurting or painful, you’ve gone too far. On a scale of
1 to 10 aim for a tension of about 6 or 7 out of 10.
FITT FOR STRETCHING
Time – Anywhere from 15 to 60 minutes, and hold
each stretch for 40 to 60 seconds.
Type – Static, Passive and PNF. For improving
range of motion and creating permanent changes
in your flexibility the best types of stretching to
use are long-hold static stretching, passive (or
assisted) stretching and PNF stretching.
Proprioceptive Neuromuscular
Facilitation (PNF) is a more advanced
form of flexibility training, which
involves both the stretching and
contracting of the muscle group being
targeted. PNF stretching is one of the
most effective forms of stretching for
improving flexibility and increasing
range of motion.
MISTAKES WHEN DESIGNING AN
EXERCISE PROGRAM
1. Training too hard, which often results in overtraining or injury;
and
2. Not including enough variety. The problem, most commonly, is
that people find an exercise they like and very rarely do anything
other than that exercise. This can result in long term, repetitive
strain to the same muscle groups, and neglect, or weakening of
other muscle groups. Leading to a very unbalanced muscular
system, which again is a sure-fire recipe for overtraining or injury.
WHEN USING THE FITT PRINCIPLE
TO DESIGN YOUR EXERCISE
PROGRAM KEEP THE FOLLOWING IN
MIND.
Frequency
After you finish exercising your body goes through a
process of rebuilding and repair. It’s during this
process that the benefits of your exercise are
forthcoming.
FREQUENCY RECOMMENDATION

Only perform intense or strenuous exercise 2 to

3 times a week MAXIMUM. The rest of the
week’s training can be made up of a combination
of easy to moderate days and complete rest days.
Intensity, Time & Type

The key here is variety. Don’t let yourself get

stuck in an exercise rut.
INTENSITY AND TIME
You should vary your effort. Dedicate some
of your workouts to long, easy sessions like
long walks or light, repetitive weights. While
other sessions can be made up of short, high
intensity exercises like stair climbing or
interval training.
INTENSITY AND TIME
Take the day off or schedule an easy workout.
The type of exercise is very important. Many people get into
a routine of doing the same exercise over and over again.
To lower your risk of injury, do a variety of different
exercises. This will help to improve all your major muscle
groups and will make you a more versatile, well-rounded
athlete. Cross training is a great way of adding variety to your
workout schedule.
OVERALL CONDITIONING

A total exercise program should include strengthening

exercises, to maintain body mass and appropriate levels of
strength for daily functioning, and stretching exercises to
maintain joint mobility and flexibility. No exercise is likely to
produce the overall conditioning effect. In general an exercise
plan should consist of aerobics, exercises that increase the
strength and endurance of various skeletal muscle groups,
and flexibility exercises to maintain good joint function.
INDIVIDUAL DIFFERENCES
Individuals differ in both physiological and
psychological adaptations to exercise. Two people
who are similar in many respects and who start the
same exercise program may have entirely different
impressions of it. One person may feel that the
exercise is too easy, while the other may believe that
it is much too hard
INDIVIDUAL DIFFERENCES
It is certainly appropriate that the exercise plan be
adjusted to account for preferences. Likewise some
individuals will progress to more intense training
levels far more rapidly than others do. As mentioned
earlier, exercise progress should be adjusted
according to the exerciser’s own assessment.
INDIVIDUAL DIFFERENCES
Individuals also differ in the type of exercise they like or can
tolerate. Jogging, for instance, is not for everyone. Many people
who dislike jogging, or who suffer running injuries, can find other
satisfactory exercise activities, such as cycling, walking,
swimming, or participating in a sport. Many kinds of exercise
activities are appropriate and can provide physiological
and health benefits to the participant. There is no one best
exercise. The important thing is to be regular in exercise
participation and to follow the general guidelines.
PHYSIOLOGICAL EFFECTS OF EXERCISE

•Neuromuscular effects
•Strength and endurance
•Flexibility
CARDIORESPIRATORY EFFECTS

•Cardiac effects
•Circulatory effects
•Pulmonary effects
HEALTH EFFECTS OF EXERCISE
•Improved general fitness
The greatest benefit of a regular exercise
program is an improvement in overall fitness.
Appropriate exercise improves muscular
strength and endurance, body composition,
flexibility, and cardiorespiratory endurance.
RISKS OF EXERCISE

•Injuries
•Sudden Death
ASSESSMENT/REFLECTION:
INDIVIDUAL ACTIVITY.

1. What is the significance of learning exercise

to the development of motor control? Explain
and justify your answer in brief (three to five
sentences only).
RESOURCES:

•http://splcpe.weebly.com/motor-learning.html
•https://www.medicalnewstoday.com/articles/1
53390
•https://www.britannica.com/topic/exercise-ph
ysical-fitness/Overall-conditioning
END OF MODULE 6-A