COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
P.E 1
PATH FIT 1
MOVEMENT COMPENTENCY
TRAINING
WITH AQUATIC ACTIVITES
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
MODULE 6
BASIC MOVEMENT COMPETENCIES
According to the World Health Organization, physical activity is any bodily
movement produced by skeletal muscles that requires energy, ranging from everyday
mobility to competitive sports. It can be measured using self-reports, e.g. structured
questionnaires. There are several
different validated questionnaire types
available, which are designed to best
capture physical activity modalities of
children, adolescents, adults or the
elderly. Accelerometers can also be
used to analyze different aspects and
consequences of physical activity such
as walking or running dynamics or the
osteogenic (stem cells that play a role
in bone repair and growth) strain that
bones undergo.
For more sophisticated studies of human movement typically combine several
methods. For example, a bio mechanical gait analysis study might include kinetic,
kinematic and EMG (electromyography –records the movement of our muscles) data. In
addition to the methods outlined on the Neuromuscular Function has access the specific
study of human gait.
Learning Outcome: At the end of the chapter, the learner will be able to:
1. Learn the basic movement pattern to improve the muscular and skeletal strength to promote
strong and healthy bones.
2. Execute the proper way of basic movement pattern to avoid injuries.
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
3. Exhibit the values of determination.
One of the basic activity exercise movements is simply exercise classification,
which due to popularity has formed the foundation of exercise selection. One a strength
and conditioning instructor determines which basic movement patterns are essential for
the students or athletes; they will devise a battery test of different movements.
Examples of the Basic Movement Patterns
Hip Hinge
This category of exercises is comprised of
exercises that involve a hinging motion at
the hip joint, with little to no knee movement.
These hip dominant exercises are initiated by a
contraction of the hip extensors (e.g. gluteus,
hamstrings) and spinal erectors to extend the
hip. These
exercises tend to be more of a pulling action as opposed to a push.
The following are examples of hip hinge exercises:
Romanian Deadlift (RDL) and its variations (e.g. single-leg)
Kettlebell Swing
Hip Dominant
Though this category can include hip hinging movements, it is used to identify all
exercises in which the hip joint plays the primary role. For example, whilst the Glute Bridge is
a hip dominant movement, it is not reflective of a hip hinging movement. Similarly, the High-
Box Step-Up is also a hip dominant movement that is not reflective of a hip hinge.
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
The following are examples of hip dominant exercises:
Glute Bridges
High-Box Step-Ups
Leg Press (position-specific)
Romanian Deadlift (RDL) and its variations (e.g. single-leg)
Kettlebell Swing
Squat
Knee Dominant
This category is classified by movements in which the knee is the dominant lever during
the exercise.The following are examples of knee dominant exercises:
Single-Leg Squats (Pistol, Bulgarian, Knee-Tap, Elevated)
Low-Box Step up
Lunge (Forward, Backward,
Lateral)
Leg Press (position-specific)
Squat
Vertical Push
This category of exercises include all
exercises that move the load/weight
vertically in relation to the torso, or at least in that direction. It usually consists of
movements in the sagittal plane (shoulder flexion) or frontal planes (shoulder abduction).
Furthermore, this normally means its movements create shoulder abduction and/or
flexion and extension of the elbow (i.e. pushing).
The following are examples of vertical push exercises:
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
Push Press
Military Press
Overhead Dumbbell Press
Seated Shoulder Press
Jammer press
Horizontal Push
This category of exercises involves moving a weight straight out in front of you, away from the
torso. Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse
plane (shoulder horizontal adduction) with elbow extension (i.e. pushing).
The following are examples of horizontal push exercises:
Press-Ups
Bench Press
Standing Chest Press
Single-Arm Dumbbell Press
Kneeling Single- Arm Press
Vertical Pull.
This category of exercises also includes moving a load/weight vertically in relation to the torso,
or at least in that direction. However, it usually consists of movements in the sagittal (shoulder
extension), frontal, or transverse planes (shoulder adduction). Furthermore, this normally means
its movements create shoulder extension and/or adduction with elbow flexion (i.e. pulling).
The following are examples of vertical pull exercises:
Pull-Ups (Close-Grip, Wide-Grip, Supinated Grip etc)
Lat Pull-Downs
Kneeling Pull-Downs
Plank Rows
Horizontal Pull
This category of exercises involves moving a weight towards the torso. Therefore, it consists of
movements in the sagittal (shoulder extension) and/or transverse plane (shoulder horizontal
abduction) with elbow flexion (i.e. pulling).
The following are examples of horizontal pull exercises:
Inverted Row
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
Bench Row
Bent Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell etc.)
T-Bar Row
Seated Row
Kneeling Single-Arm Row
BASIC POSITIONS:
A. Standing Positions
1. Feet Together or Feet Parallel
The feet are about one (1) inch apart, toes pointing forward.
Arms at the sides.
2. Stride Position
The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The
weight of the body is on both feet and the trunk is at the center.
Arms at the sides.
3. Lunge Position
Bend one knee, the other leg straight.
Weight on both feet.
Hands on hips.
4. Half-Knee Bend
Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect.
Hands on hips.
5. Full Knees Bend or Squat Position
The knees are fully bent; sit on the heels of the feet.
The weight of the body is on the balls of the feet.
B. Sitting Positions
1. Long Sitting Position
Sitting with legs extended forward, toes pointed, trunks erect.
Hands on hips.
2. Hook Sitting Position
Sit on buttocks, bend knees close to the body.
Trunk erect, hands on shin of the legs.
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
3. Long Sitting Rest Position
Legs and toes are extended forward; hands at the rear in the floor.
Elbow and body straight.
4. Tuck Sitting Position
Sit on buttocks, bend knees close to body; round back so that the forehead and the knees are in
contact.
Hold shin of legs.
5. Stride Sitting Position
Sitting on buttocks, spread legs apart, trunk erect
Hands on thighs.
6. Side Sitting Position
Sitting on buttocks, bend right or left leg in front; other leg extended sideward.
Hands on knees.
7. Hurdle Sitting Position
Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg extended
diagonally forward.
8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed.
Hands on hips.
C. Kneeling Position
1. Kneeling Position
Kneel on both knees, knees close together, body erect.
Hands on hips.
2. Stride Kneeling Position
Kneeling on both knees, with knees apart.
3. Half-Kneeling Position Right of Left
Kneeling on right, left in half-kneeling position in front. Hands on hips.
4. Kneeling Position One Leg Extended Sideward Position
Kneeling on one leg, the other extended sideward, forward or backward.
D. Lying Position
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
1. Back or Supine Lying Position
Lying on the back, the body us well extended, arms overhead, toes pointed.
2. Front or Prone Lying Position
Body is well extended and in front of the body in contact with the floor.
Toes pointed.
Palms of hands are touching the floor; side of the body.
3. Side Lying Position
With the body well extended, the side of the body is in contact with the floor, one hand on the
floor overhead and the other hand bent close to chest palms on floor. Toes pointed.
4. Hook Lying Position
In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms
overhead.
5. Tuck Lying Position
Lying on the back, pull the knees close to the forehead, hold shin of legs.
E. Arms Support Positions
1. Supine or Back Arm Support
From a long lying position, lift the body with straight arms support. Body, legs and toes well
extended and one straight line.
2. Prone or Front Arm Support
From a front lying position. Lift the body to front arms support; body, legs and toes well extended
and in one straight line.
3. Side Arm Support
The body is supported with the right or left arm; the body is well extended.
F. Four-Base Positions
1. Dog Stand Position
From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the knees
and hands are the base of support.
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
2. Bridge Stand Position
From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
ACTIVITY: Assessment Task
Choreograph and perform and minimum of a 1minute video using a minimum of ten (10) of the
fundamental movement positions and interlace it with the use of seven (7) Basic Movement Patterns.
(Note: Music must not contain unacceptable words. Application of a fast forward of the video is not
allowed. ) Appropriate costumes will greatly enhance the theme of your performance. Plus five (5) points
if a family member participates.
All of the fundamental or basic positions and the Basic Movement Patterns used and performed
must be labeled or identified within the video. You may add visual effects depending on your
creativity.
RUBRIC:
Fundamental/ Basic Movement Positions and Basic Movement Patterns
EXCELLENT GOOD FAIR POOR
30 pts 28 pts 26 pts 24 pts
Creativity/Punctuality Activity is turned Activity is turned Activity is turned in Activity is turned in
25 points on or before the due in on or before the on or before the due late and displays no
date and exemplifies due date and is date, but displays little creativity. (10pts)
own creative twist. somewhat creative. or no creativity.
(25 pts.) (20 pts.) (15 pts.)
Meets step Includes the said Includes the said Includes the said Includes less
Requirements (the required activities and required activities and required activities and required activities;
number of each the video also meets the video meets time the video does not does not meet time
position and patterns time requirements requirements meet time requirement
(12 pts.)
required) (15 pts.) requirements (8pts.)
(15 pts.) (10 pts.)
Research (use of Presentation Presentation Presentation Presentation
fitness terminology utilizes correct and utilizes some correct utilizes few correct utilizes no correct
and identification of excellent movement movement movement performance movement
the basic positions performance and the performance and the and the identification performance and the
and patterns are identification of the identification of the of the basic positions identification of the
demonstrated and basic positions and basic positions and and patterns basic positions and
identified patterns patterns (30 pts) patterns
appropriately) (40 pts) ( 35 pts) (25pts)
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
COLLEGE OF LIBERAL ARTS, SCIENCES, AND EDUCATION
Participation (did the Participated and Participated and Participated and Participated and
student give 100% in performed in the performed in the performed in the performed in the
creating, researching activity very seriously activity well activity quite activity poorly
and in the performance (20 pts) (15pts) well (10pts)
of the activity) . (12 pts)
(20pts.)
Prepared by:
Dr. LUISCITO TRAIGO. APRIL ROSE AUJERO ARMAE SA-ONOY
JOAN PATRICIO RAMCES ACAC WEDNESDAY VENCER
ANTHONY ATIENZA LILIAN ESLITA REYNALDO SUSBILLA
