FIT 111: PHYSICAL ACTIVITIES TOWARDS HEALTH AND WELLNESS 1:

MOVEMENT COMPETENCY TRAINING

Lesson 1.1: Fitness Concepts and Fitness Assessments

INTRODUCTION

What is Fitness?
According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry
out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time
pursuits and respond to emergencies.' Based on this definition, fitness involves everything from getting out of bed to
hiking to performing CPR.

In order to complete all of these tasks, one must consistently address their fitness levels. This requires proper conditioning
through both structured exercise and leisurely activities.

There are five components of physical fitness: (1) BODY COMPOSITION, (2) FLEXIBILITY, (3) MUSCULAR
STRENGTH, (4) MUSCULAR ENDURANCE, AND (5) CARDIORESPIRATORY ENDURANCE.

What are fitness assessments?

Fitness assessments are a series of tests that measures and monitors students' physical fitness level. The series of tests
assess the five components of physical fitness that make up total fitness: cardiovascular endurance, muscular strength,
muscular endurance, flexibility, and body composition.

How to do fitness assessments?

There are video demonstrations of tests under each of the five components of fitness headings: Cardiovascular Endurance,
Muscular Strength, Muscular Endurance, Flexibility and Body Composition. Now, take a closer look the components of
fitness and watch the demonstration video for each test.

CARDIOVASCULAR ENDURANCE
Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to
the body during sustained workloads. Examples would be jogging, cycling and swimming. A multi-stage fitness test or a
one-mile run are used most often to assess cardiovascular endurance.

Cardiovascular Endurance Assessment Demonstration Video

https://www.youtube.com/watch?v=yl50DsHQZ2w&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=4

MUSCULAR STRENGTH
Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep
curl. The push up test is most often used to assess muscular strength.

Push Up Demonstration Video https://www.youtube.com/watch?

v=gGFlGTk7B8&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q

MUSCULAR ENDURANCE
Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling,
step machines and elliptical machines. The sit up (aka curl up) test is most often used to test muscular endurance.
Curl Up Demonstration Video https://www.youtube.com/watch?
v=eeDMFpgtQlA&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=5

FLEXIBILITY
Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would
be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and
reach test is most often used to test flexibility.

Sit and Reach Demonstration Video https://www.youtube.com/watch?

v=OLBgnl2hp8E&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=7https://www.youtube.com/watch?
v=OLBgnl2hp8E&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=7

Trunk Lift Demonstration Video

https://www.youtube.com/watch?v=1a8g8aTdAg&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=6

BODY COMPOSITION

Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using
student’s height and weight. Body mass index (BMI) is a popular tool for screening students’ body composition because it
is simple and non-invasive. It is more of an indicator than a direct measurement of a person’s total body fat.

According to World Health Organization, a BMI below 18.5 is considered underweight, and between 18.5 to 24.9 a
healthy weight .While a BMI between 25 and 29.9 as overweight - an adult who has a BMI of 30 or higher is considered
obese.

How do we calculate BMI?

Example: Teacher Mia’s BMI
Height : 1.50 m squared
Weight : 50 kg

BMI = 50 kg
1.50 m squared
BMI = 50 kg
2.25 m squared

BMI = 22.2 kg/m squared - NORMAL

Body Composition Demonstration Video

https://www.youtube.com/watch?v=mnsRUJerXx0&list=PLvxhx2cbCmWfOnfk6Lsawiq_YUy4yQ12q&index=3

References:
https://study.com/academy/lesson/what-is-fitness-definition-components-types-examples.html
https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://sde.ok.gov/sites/default/files/OSDE%20Fitness%20Assessment%20Information%20Guide.pdf
Lesson 1.2: Exercise Prescriptions and MFIT principles
EXERCISE PRESCRIPTION is based on these principles: Type, Duration, Frequency,
Intensity and Volume.
 TYPE refers to mode of exercise training, with the main forms being aerobic (i.e. endurance training),
resistance (i.e. strength training), flexibility, and balance.
 The length and number of exercise sessions performed within a given time frame, are described
by DURATION and FREQUENCY, respectively.
 INTENSITY is defined as the level of effort being exerted by the participant and can be measured in a
variety of ways. Common measures of aerobic intensity include the following:
 Borg Rating of Perceived Exertion Scale (RPE)
1. Target heart rate: Percent of maximum heart rate (HR max) or Karvonen Formula/Heart Rate Reserve
(HRR)
2. Metabolic Equivalents (METS)
3. Maximum oxygen consumption (VO2 max)

Each measure has guidelines for what parameters denote vigorous, moderate, and low intensity
exercise. The following table offers a comparison of intensity across multiple measurement
methods.

With moderate intensity the patient will have a faster heart beat, feel warmer, and breath harder. An example is
brisk walking.

With vigorous intensity the patient will get warm quickly, perspire, breath much harder, and will struggle to
maintain a conversation.

 VOLUME is a sum of the intensity, frequency, duration, and longevity of a physical activity program.

Recommendations regarding frequency, time, and intensity have been established for each type of exercise
training.
Conclusion: The way in which these recommendations are applied depends on multiple factors. In
developing a program prescription, health professionals must consider fitness level, fitness goals, exercise
preferences, equipment availability, and other personal factors that may impact participation. For example, if a
patient or client is starting at a low level of fitness, an initial program may include low to moderate intensity,
aerobic exercise that the individual enjoys and fits his or her time schedule to encourage adherence. In addition,
the patient or client may have to work up to meeting the recommended 150 minutes per week.

What is the FITT principle?

The FITT principle is a tried-and-true method of putting together an efficient workout plan. It’s especially
useful if you’re someone who thrives on structure, as you can think of the components as a set of rules to
follow. It’s also great for monitoring your exercise progress with cardiovascular activity and strength training.
One study even found that the FITT principle was useful in helping researchers and healthcare professionals
create the right exercise regimen for people who had just had a stroke.

Let’s explore each component.

1. FREQUENCY
This refers to how often you exercise. The point is to meet your goals without overtraining the body.
 When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio
sessions per week. If you’re looking to lose weight, you might increase this number to five to six
sessions.
 When it comes to strength training: It’s recommended to do some sort of strength
training three to four times per week. Strength training can involve the use of weights (even bodyweight
workouts), resistance, barbells, or machines.
 Also includes rest days: Also account for rest days when putting together your plan. It’s
important to give your muscles a chance to recover.

2. INTENSITY
 This refers to how difficult an exercise is.
When it comes to strength training
With strength training, there are three primary methods you can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio
To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is
measured by beats per minute (bpm).
This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re
meant to target is based on a percentage of your maximum heart rate (MHR).

1. Find your max heart rate (MHR)

To find your MHR, use this calculation: 220 minus your age = MHR.
For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone
According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of
your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in decimals.
So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
According to the American Heart Association, the target heart rate zone for a 25-year-old is approximately 95 to
162 beats per minute.

3.TIME
 This refers to the duration of each exercise.
Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity
exercise a week.
 This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
Of course, you can increase or decrease this duration based on several factors, including current fitness level,
age, weight, health, and others.
 A cardio workout is recommended to last a minimum of 30 minutes. This can be longer, depending on
the exercise. A long bike ride, for example, could take up to 2 hours.
 Resistance workouts usually last between 45 and 60 minutes.
Don’t add time to your workouts until you’re ready to do so. Once your endurance builds, you can gradually
increase the time spent exercising.

4. TYPE
 This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength training.
Cardio is any type of exercise that improves your cardiovascular system. This includes:
 running
 swimming
 walking
 dancing
 aerobics routines
 cycling
Strength training is any type of exercise that tones and strengthens the muscles. It usually results in muscular
hypertrophy.
This includes:
  the use of weights, like bicep curls and bench presses
 bodyweight exercises, such as:
 squats
 pushups
 pullups
 sit-ups

Reference:
https://www.healthline.com/health/fitt-principle#what-is-it
https://www.physio-pedia.com/Physical_Activity_and_Exercise_Prescription
 Warm-Up Conditioning Exercises
INTRODUCTION
Before starting on any of innumerable ways to burn out the body fat, there is a need to keep certain things in your
mind and be cleared out by your doctor to go on the road of achieving a better healthy you.

 You need to be clear about your fitness goal.

 Before you start any program, you have the necessary medical checks, take note of your
resting pulse and warm-up.
 If you are not used to exercise be sure to start with the appropriate beginners program.
 If you feel dizzy or pain, stop at once.
 Always chose an activity that you enjoy, so that there’s less chances of dropout.
 If you are a beginner, do not start off too fast. You cannot get fit in a week, but you can
get a long way toward it in a month.
 Work at your own pace. If you feel stiff the day after exercises, change activities or simply
do some warm up exercises, so that your body gets time to recover.
 Exercise at a time of the day, that is the more convenient, but preferably not until two or
three hours after a meal.
 Never exercise if you feel ill or have cold or fever. Do not start training again until you are
free of symptoms and keep your intensity low.
 Lay out your exercise clothes the night before. They’ll serve as silent reminders.
 As far as possible, breath through your nose, not your mouth. Research indicates that it
can reduce the amount of pollutants, including ozone, that reach your mouth.

The warm-up should include stretching and exercises of moderate intensity that cause sweating and increase in
muscle temperature. 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 or conditioning exercise allows various body systems to adjust to
increased metabolic demands.

In conditioning exercises:
 Warm-up should be appropriate for the performer and the sports activity involved
 Warm-up should include some stretching exercises as well as movements related to or
similar to the activity that is about to be performed.
 Warm-up should be intense enough to raise body temperature and cause sweating.

Benefits of Warm-Up:
  Physiological Benefits
1. Better oxygen delivery to muscle tissues
2. Improved muscle blood flow
3. Increased speed of nerve conduction
4. Reduction in likelihood of muscular injury
5. Increased heart rate.

 Psychological Benefits
1. Control anxiety.
2. Focus mind.
3. Practice skills involved.

Suggested warm-up exercises:

JOG IN PLACE

Demonstration Video: https://youtu.be/uymTGsML0HA

Steps:
1. Jog slowly in place for 30-60 seconds.
2. Begin standing with your feet shoulder-width apart. Your arms should be bent and at your
sides.
3. Lift your right knee up until it reaches your waist. Your left arm should swing forward while
your right arm swings back. Keep your left knee slightly bent and allow it to spring.
4. Return your right foot to the ground as you lift your left knee. Swing your right arm
forward and your left arm back. Keep your right knee slightly bent and allow it to spring.
Try to keep your weight on your toes as you alternate through the movement. Repeat for
the recommended amount of repetitions or time.

NECK STRETCH
Demonstration Video: https://youtu.be/A-ZhcHmG-a8
Steps:
1. Bend your neck alternately to the left, right, front and back.
2. Hold each position for 5 seconds and do 2 repetitions, do not rotate your neck each
movement.

REVERSE SHOULDER STRETCH

Demonstration Video: https://youtu.be/vlWlwOcmhzU
Steps:
1. Start standing tall, fingers interlocked behind you near your butt.
2. Keeping your back straight and shoulder blades together, push your arms up until you feel
the stretch in your pecs.
3. Hold for at least 30 seconds.
OVERHEAD TRICEPS AND SHOULDER STRETCH

Demonstration Video: https://youtu.be/zzvDO56B0HE

Steps:
1. Start standing or sitting tall. Bring one arm overhead and drop your forearm behind you,
resting your hand on your back between your shoulder blades.
2. With your other hand, grab right above your bent elbow and pull gently, until you feel a
stretch in your shoulder and the back of your arm. “You never want to pull on your elbow,”
Giordano says.
3. Try to keep your bicep close to your ear, and don’t force it past.
4. Hold for at least 30 seconds and then repeat on the other side.
CROSS-BODY SHOULDER STRETCH

Demonstration Video: https://youtu.be/-1K0m5ywRcY

Steps:
1. Start standing or sitting tall. Grab one arm above your elbow with your opposite hand,
and pull it across your body toward your chest until you feel a stretch in your shoulder.
2. Make sure to keep your elbow below shoulder height.
3. Hold for at least 30 seconds and then repeat on the other side.
SIDE STRETCH
Demonstration Video: https://youtu.be/EsBh0S35cn0
Steps:
1. Keep your hips facing front and bent to the left.
2. Hold for 5 to 10 seconds and repeat to the right side.
3. Do 3 repetitions on each side.
QUADRICEPS STRETCH

Demonstration Video: https://youtu.be/DxBDqHL5NlM

Steps:
1. Stand near a wall or a piece of sturdy exercise equipment for support.
2. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front
of your thigh.
3. Tighten your stomach muscles to prevent your stomach from sagging outward, and keep
your knees close together.
4. Hold for about 30 seconds.
5. Switch legs and repeat.
BUTTERFLY STRETCH

Demonstration Video: https://youtu.be/amblBIOKniA

Steps:
1. Sit on the ground, and place the soles of your feet together in front of you. Let your knees
bend out to the sides.
2. Place your hands on your feet as you pull your heels toward you.
3. Keep your back straight and your abs engaged as you let your knees relax and inch closer
to the floor. You’ll feel slight pressure on your groin muscles.
4. Breathe deeply and hold this position for 15 to 30 seconds.
5. Repeat 3 times. Move your feet closer to your groin for a more intense stretch.

Cool-Down Exercises
INTRODUCTION

Cooling down is similar to warming up. You can do cooldown exercises at the end of your workout to ease yourself out of
strenuous activity. You generally continue your workout session for five minutes or so, but at a slower pace and reduced
intensity. It’s usually made up of walking and slow stretches that bring the pulse rate gradually back to normal. Stopping
the workout abruptly is not advisable.

Benefits of Cool-down exercises:

 Delayed onset muscle soreness
 Recovery
 Increases Flexibility
 Improves Mental Sate
 Helps you reach fitness goals
 Promote relaxation
 Allows your body temperature, blood pressure, and heart rate to return to their normal
levels.
 Reducing your chance of muscle cramps and stiffness
 Less chance for injury

Suggested warm-up exercises:

WALKING
Demonstration Video:

Steps:
1.
Keep your head up.
2.
Lengthen your back
3.
Keep your shoulders down and back
4.
Engage your core
5.
Swing your arms
6.
Step from heel to toe
7.
Do 3-5 minutes of walking.
WORLDS GREATEST STRETCH

Demonstration Video:
Steps:
1. From a high-plank position, step your right foot to the side of your right hand.
 2. Press your left hand into the ground and bring your right hand overhead. Twist your body
to the right side, and bring your gaze to the lifted fingertips.
3. Reverse the movement, and repeat on the opposite side.
4. Continue for 30 seconds.
CHILD POSE

Demonstration Video:
Steps:
1. Begin on your hands and knees, center your breathing and let your thoughts slow down.
Focus on your breathing.
2. Keep the tops of your feet flat to the floor and rest your buttocks on your heels.
3. Extend your arms out forward and keep your palms to the floor.
4. Bring your face to the floor and let your forehead rest on the floor.
5. If you’d like, bring your knees away from each other a bit, to open up your hips more.
6. Hold this position and breathe deeply and slowly.
7. As you continue to hold, try to lengthen even more, extending your arms forward, while
keeping your butt to your heels.
8. You can stay in this position for 30 seconds to a few minutes. It’s up to you. It is a very
safe position.

SEATED SINGLE-LEG HAMSTRING STRETCH

Demonstration Video:
Steps:
1. While sitting on the floor, place one leg straight out.
2. Bend the other leg at the knee and position the sole of that foot against your opposite
inner thigh (against the straight leg).
 3. Extend both arms and reach forward.
4. You may only be able to touch your knee, but as time goes by, work toward your foot.
5. Hold for 30 seconds and switch legs.
SINGLE KNEE-TO-CHEST STRETCH

Demonstration Video:

Steps:
1. Lie on your back with your legs straight and bend one knee.
2. Pull the bent knee toward your chest and stomach.
3. Hold your leg with both hands on your shin or the back of your thigh, whatever position is
more comfortable, and continue to hold until you feel the stretch in your back.
4. Hold for 30 seconds, then switch legs.

PIRIFORMIS STRETCH

Demonstration Video:

Steps:
1. Sit down on the floor with both legs extended out in front of you.
2. Cross your right leg over your left and place your right foot firmly on the ground next to
your left knee.
3. Twist your upper body to the right and place your right hand behind you.
4. Place your left elbow on your right knee and press outward to deepen the stretch as you
continue to twist.
5. Hold for 30 seconds then switch sides and repeat.
 Basic Body Movements

INTRODUCTION

You may not think much about simple body movements like walking, bending, or kicking a ball; however,
fundamental body movements are the building blocks necessary for more complex physical activities. Playing sports,
exercising, and dancing all require a command of simple, fundamental body movements. For that reason, students should
master these movement concepts during early childhood development and elementary school physical education. Studies
show that students are more likely to stay active when fundamental body movements are mastered at that age. When
fundamental body movements are not mastered at a young age, students are unable to participate in certain physical
activities as they grow older. For example, a student who never learns to dribble a ball cannot later participate on the
middle school basketball team.
Body Movements

Movement is the change in the position of a body part with respect to the whole body. It is one of the significant features
of all living beings. There are general anatomical terms that can be used to describe most movements the body makes.

 Flexion Vs. Extension

Flexion and extension describe movements that affect the angle between two parts of the body. FLEXION describes a
bending movement that decreases the angle between a segment and its proximal segment. EXTENSION is the opposite
of flexion, describing a straightening movement that increases the angle between body parts

Example:
 Abduction Vs. Adduction

Abduction and adduction motions occur within the coronal plane and involve medial-lateral motions of the limbs, fingers,
toes, or thumb. ABDUCTION moves the limb laterally away from the midline of the body, while ADDUCTION is the
opposing movement that brings the limb toward the body or across the midline.

Example:
 Rotation Vs. Circumduction

ROTATION can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint. Rotation of the neck or
body is the twisting movement produced by the summation of the small rotational movements available between adjacent
vertebrae. While CIRCUMDUCTION is the movement of a body region in a circular manner, in which one end of the
body region being moved stays relatively stationary while the other end describes a circle. It is also a combination of
flexion, extension, adduction and abduction.

Example:
 Dorsiflexion Vs. Plantar Flexion
Lifting the front of the foot, so that the top of the foot moves toward the anterior leg is DORSIFLEXION, while lifting
the heel of the foot from the ground or pointing the toes downward is PLANTAR FLEXION.

Example:

 Ipsilateral Vs. Contralateral

Ipsilateral: On the same side.

Example: The right arm is ipsilateral to the right leg.
Contralateral: On the opposite side.
Example: The left arm is contralateral to the right leg.
 Quadruped Position

QUADRUPED is the position where both hands and knees are on the ground.
 Lesson 2.1: Non-Locomotor Skills
NON- LOCOMOTOR SKILLS

Non-locomotor movement is a movement that moves around the axis of the body (the spine) rather than
movement which takes the body through space. It stays in one place.

There are many different non-locomotor movements:

 DEAD BUG SERIES

Steps:
1.Lie on your back and extend your arms and legs toward the ceiling.
2. Lower your right leg and extend your left arm behind your head.
3. Return to the starting position and repeat with the opposite arm and leg.
4. Keep switching sides until the set is complete.
Note: Contralateral movement
Proper Breathing: Breathe out as you lower your leg and extend your arm, and hold them parallel to the
floor. Breathe in as you return to the starting position and then switch sides.

Demonstration Video:
 HIP BRIDGE
 Steps:
1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side
with your palms down.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those
glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
3. Hold your bridged position for a couple of seconds before easing back down.
Proper Breathing: Exhale as you lift your butt off the floor and inhale as you return to the starting
position.
Demonstration Video:

 BIRD DOG SERIES

Steps:
 1. Begin with quadruped position.
2. Place your knees under your hips and your hands under your shoulders.
3. Maintain a neutral spineby engaging your abdominal muscles.
4. Draw your shoulder blades together.
5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
7. Hold this position for a few seconds, then lower back down to the starting position.
8. Raise your left arm and right leg, holding this position for a few seconds.
9. Return to the starting position.
Proper Breathing: Breathe in as you lift your arm and the opposite leg, and exhale as you return to starting
position.
Demonstration Video:

 PLANK SERIES (ELBOW PLANK)

Steps:
1. Assume a push-up position but bend your arms at your elbows so your weight rests on
your forearms.
2. Tighten your abs, clench your glutes and keep your body straight from head to heels.
3. Hold as long as you can.
Demonstration Video:

 LATERAL SQUATS
 Steps:
1. Start with your feet wider than your hips and your knees and toes pointing forward. (Slightly turning
your feet out to 11 o'clock and 1 o'clock is okay too, if it feels more comfortable).
2. Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left
leg straight. Try to get your thigh parallel to the floor. You can bring your arms in front of you as a
counter balance or clasp them at your chest.
3. Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes
and stretch the front of your hips forward. That's one rep.
4. Repeat on the other side.

Demonstration Video:

Reference
https://byjus.com/biology/types-of-movement/
https://bio.libretexts.org/Courses/West_Hills_College_-_Lemoore/
Human_Anatomy_Laboratory_Manual_(Hartline)/10%3A_Articulations_(Joints)_and_Movements/
10.02%3A_Body_Movements
 Lesson 2.2: Locomotor Skills
LOCOMOTOR SKILLS

Locomotor skill involve transporting the body or traveling from one point to another. The goal when executing
these skills is to maintain dynamic stability while the body is displaced.

Crawling Series (Baby Crawl)

Steps:
1. Start on your hands and knees with your knees under your hips and your hands under your shoulders or
start with Quadruped position.
2. To begin crawling forward, step your right hand and left knee forward then your left hand and right
knee.
3. Do not take too big a step forward so that your opposite arm and opposite leg can work together. Brace
your core as you crawl forward.
Note: Move contralateral
Demonstration Video:

Crawling Series (Bear Crawl)

Steps:
 1. Move forward by simultaneously moving the right hand and the left leg in a crawling motion. Your
knees never touch the ground.
2. Switch sides immediately after placing weight on the right hand and left leg, moving the left hand and
right leg forward.
3. Continue in a crawling motion, moving forward for your desired number of steps or distance.
Demonstration Video:

Crawling Series (Crab Crawl)

Steps:
Step 1: Sit down with your butt on the ground.
Step 2: Now raise up so that only your hands and feet are touching the ground.
Step 3: Begin to walk on your hands and feet backwards and then forwards for the desired
amount of time or distance.
Demonstration Video:

Jumping and Landing

Steps:

1. Keep the hips behind your feet.

2. Do not let your knees fall ahead of your toes or cave in towards each other.
3. Keep feet shoulder-width apart to maintain a good base of support for balance.
4. Land softly on the balls of the feet to help absorb the force of the landing.
Demonstration Video:
Running

Steps:
1. While jogging, maintain good posture, engage your core, and gaze forward.
2. Avoid tilting your head down and slumping your shoulders.
3. Broaden your chest, and keep it lifted as you draw your shoulders down and back.
4. Keep your hands loose, and use a relaxed arm swing. Avoid crossing your arms in front of your body.
5. To prevent injuries to your lower body, use a midfoot strike, and avoid hitting the ground with your
heel. This allows your foot to land directly under your hip as you drive your body forward. A heel strike
may cause your leg to slow down your stride and stress your knees.
Demonstration Video:

Linear (High knee march walk):

Steps:
1. Begin by standing with your feet hip-distance apart, look straight ahead, and keep your upper body
straight.
2. Step with your left foot by raising your knee to hip height while standing on your right leg.
3. Lower your left foot below your center of mass.
4. Raise your right foot and repeat the movement.
5. Continue alternating sides and moving forward.
Note: Your arms should follow your leg movements, as they do when you are running. As you are doing the
high knee march your foot should be bent towards your shin (dorsiflexion).
Demonstration Video:

Linear (Skip Forward):

Steps:
 1. When skipping forward keep the torso upright with the elbows flexed at 90 degrees throughout the
duration of the exercise.
2. Drive the left knee up as you perform a small hop on your right foot then bring the left foot down in
front of you towards the floor.
3. Then, drive the right knee up as you hop back up from left foot
4. Repeat to move yourself forward
5. Forward the arms swinging forward should be opposite to the lifted leg. So right arm comes forward as
the left knee drives up and left arm comes forward as the right knee drives.
Demonstration Video:

Backpedal

Steps:
1. With your chest over your knees and keep your hips low at about 1/4 of a squat position.
2. Take small steps backward continuously.
3. Continue for the desired time or distance.
Demonstration Video:
Lateral (Side shuffle):

Steps:
 1. Stand with your feet a little wider than hip-width apart, bend your hips and knees back and point your
toes forward.
2. Take a few quick steps to the left and then touch your left foot with your left hand.
3. Repeat on the right side.
Demonstration Video:
Reference:
https://redefiningstrength.com/crawling-exercises-21-fun-crawls-to-include-in-your-workouts/
https://www.olyrun.com/high-knee-march/
https://www.exercise.com/exercises/backpedal/
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