Example of Non-Locomotor EXERCISES: 1.

PLANK
2. SIT-UP
3. SQUATS
4. PUSH UPS
-
- refers to the joint’s ability to move well through its
Mobility range of motion. Range of motion refers to the
direction and the distance in which the joint can move.
-
CARDIORESPIRATORY AND LOCOMOTOR
SKILLS TRAINING

CHAPTER 3

• are basic body movements used to move from place to

LOCOMOTOR SKILLS
place.

• They are motor skills that develop physical literacy

and support overall well-being.

• Examples include walking, running, jumping, hopping,

crawling, climbing, sliding, and skipping.

• These skills can vary in direction (forward/backward),

speed (slow/fast), and style (flat feet, toes, twisting,
rolling, fluttering, etc.)

Why are locomotors skills important? • Movement skills let you move your body from one
place to another.

• Practice and repetition build muscle memory, stronger

muscles, and better coordination.

• Locomotor skills are the foundation for physical

growth, daily movement, and sports participation.
Benefits of Locomotor Skills

 Spatial Awareness - Knowing where your body is in space and relation to

others
- Visualizing space (maps, directions, distances) to move
 Visual-Spatial Awareness effectively.
- Training arms, legs, and body to work smoothly
through practice.
 Coordination - Repeated large movements improve heart and lung
 Cardiovascular Fitness strength.
 Muscle Memory - Repetition stores movements in the brain, making
them easier over time.
Long Duration, Moderate - Intensity Training • The most common training method used for
developing aerobic endurance.

• Also known as “Long, slow distance” or lsd training

is characterized by large training volume without
high level of stress since the intensity is quite low.
RESISTANCE TRAINING

CHAPTER 4

Resistance Training Techniques - Resistance training, often known as strength

training or weight training, is the use of resistance
to muscular contraction to increase skeletal muscle
growth, anaerobic capacity, and strength.
- It is founded on the idea that when needed, the
body's muscles will strive to overcome a resistance
force.
Different types of Resistance Training

Free Weights - Classic strength training tools such AS dumbbells,

barbells and kettlebells.

Medicine Balls or Sand Bags - Weighted balls or bags.

Weight Machines - devices that have adjustable seats with handles
attached either to weights or hydraulics.
-
Resistance Bands - like giant rubber bands-providing resistance when
stretched. They are portable and can be adapted to
most workouts. The bands provide continuous
resistance throughout a movement.
-
- A training tool that uses gravity and the user’s body
Suspension Equipment weight to complete various EXERCISES.
-
- can be used for squats, push-ups and chin-up. Using
Your Own Body Weight your own body weight is convenient, when traveling
or at work.

Examples of Resistance Training

1. DEADLIFT
2. PLANK
3. PULL-UP
4. BENCH PRESS
5. BODY WEIGHT SQUAT
6. LEG PRESS
7. OVERHEAD TRICEPS EXTENSION
8. PUSH-DOWN
EXAMPLES OF LOCOMOTOR SKILLS

Jumping - to push yourself suddenly off the ground and into

the air using your legs

Landing an act of returning to the ground or another

surface after jumping

TYPES OF RUNNING

 Recovery Run - Short, easy run to add mileage without tiring the
body.
 Base Run - Regular short/moderate run at normal pace to
build endurance.
 Long Run - Extended run for improving raw endurance and
stamina
- Start easy, finish faster; moderately challenging
 Progression Run training run.

CARDIORESPIRATORY FITNESS TRAINING

STRATEGIES

• Cardiorespiratory fitness
- refers to the ability of the circulatory and
respiratory systems to supply oxygen to skeletal
muscles during sustained physical activity.
- Scientists and researchers use CRF to assess the
functional capacity of the respiratory and
cardiovascular systems
-
Short Intensity, High Intensity Training
- most popularly known as INTERVAL TRAINING,
- done with alternating short bouts of high
intensity exercise and rest.
- typically, the ratio between exercise and rest
bouts 1:1 OR 2:1.
- the exercise must be long or equal to the rest
bouts
Moderate Duration, High -Intensity Training - This type of training is performed at an intensity
near or slightly above the lactate threshold, which
is a psychological level where lactate (by product
of metabolism) accumulates in muscle. At this
point, energy can no longer keep up with
demand, thereby leading to fatigue
- This is not recommended to beginners since it is
risky when done without proper guidance
-
-
-
Exercise Regression - Approach to decrease the demand of an exercise or
movement.
- The right regression will allow you to maintain
perfect form and a steady pace.
- We can do the movement as it was intended,
achieving maximal benefit every single rep
- Progression and regression of exercises allow for
the flexibility to scale the demands of an exercise to
challenge the body without overwhelming it.
-
Non-Locomotor Skills - These are movements of the body that do not
require moving from one location to another. It
involves motions around the body's axis.
Example of Non-Locomotor Skills:

 Stretching - to increase flexibility and range of motion,

stretching entails lengthening or extending the
muscles. It encourages general mobility and aids in
preventing muscle tension.

- when a body part is properly positioned in respect

 Alignment to another, it is said to be in alignment. For
maintaining proper posture and avoiding strain or
injury, it is crucial.

 Standing Waist Twist - this move targets the muscles in the waist and core
by turning the upper body while keeping the lower
body still. Flexibility and mobility in the spine may
be enhanced by it.

 Balance
- the capacity for stability and equilibrium either at
rest or in motion is known as balance. It depends
on the ability to control and coordinate movement.
-
 Posture - the way you hold your body while sitting, standing,
or moving is referred to as your posture.
Maintaining good posture lowers the risk of
musculoskeletal issues and supports spine health.
-
- In activities like dance or athletics, weight transfer
 Weight Transfer- includes moving the body's center of gravity from
one place to another. It's essential for preserving
equilibrium and carrying out controlled
movements.
 • abdominis, obliques, erector spinae, and pelvic
floor to protect the spine.

• * Bracing is key in squats, deadlifts, presses, and

other compound exercises for stability and
injury prevention.

• Tightening your whole core (like preparing to

take a punch in the stomach).

- Hollowing technique entails using certain core

HOLLOWING
muscles to position the spine in a secure and
safe manner, especially when performing
exercises that require elevating the legs off the
ground.
- The transverse abdominis, a deep abdominal
muscle in charge of regulating intra-abdominal
pressure and spine stability, is the primary
target of hollowing.
- pulling your belly button inward toward your
spine (like “sucking in” your stomach).

Primary distinctions between Bracing and

Hollowing
- While hollowing concentrates on stabilizing the
Purpose spine during exercises involving leg lifts and
comparable actions, bracing promotes general
core stability for heavy lifting and dynamic
activities.
Muscle Activation - While hollowing primarily targets the transverse
abdominis, bracing requires using a wider
variety of core muscles, including the back,
sides, and pelvic floor.
- While hollowing is frequently utilized in
Applications:
exercises involving leg lifting or hollow body
stance, bracing is used in compound actions and
activities that call for a strong core foundation.

- is simply a way to make an exercise more

Exercise Progression
challenging.
- A change in the exercise prescription like
changing the intensity of the exercise, duration
of your exercise, and type so it is important as it
provides stimulus to the muscles
Importance of studying the Functional - Studying functional anatomy of the core is
Anatomy of the Core important because it help with the understanding
of how human movement occurs and how
different muscles group can generate different
movement

Muscoskeletal fitness and non-locomotor skills

training and mobility training

CHAPTER 2

Bracing the core - it is an action of rapidly engaging your abdominal

muscles and sucking in your stomach

Why is it needed to brace the core?

- Because core strength can aid in the
development of these talents, which include
balance, coordination, and power.
- This will also help our body to be strong and
have a lot of strength.
- Bracing the core during workouts can also help
to improve athletic performance by facilitating a
more efficient transfer of force from the lower
body to the upper body.
-
Examples of Bracing the Core Exercises
 squats
 deadlifts
 lunges
 pushups
 pullups
 handstands
 planks/side planks

- Both bracing and hollowing are methods used to

Bracing vs Hollowing activate and stabilize the core muscles in the
context of fitness, but they have different
functions and entail different muscular
activations.

bracing - uses abdominal, back, side, and pelvic floor

muscles to support the core, especially when
lifting heavy objects.
- * It contracts the transverse abdominis, rectus
abdominis, obliques, erector spinae, and pelvic
5 components of physical fitness

1. Body Composition- - relative distribution of lean and fat body tissues

2. Flexibility - functional capacity of a joint to move
3. Muscular Strength - ability of the muscle group to contract against a
4. resistance
5. Muscular endurance - ability to continue selected muscled group
6. movements
7. Cardiorespiratory Endurance - ability of the heart and lungs to function efficiently
Levels of intensity

1. Light Intensity - causes little to no increase in breathing or heart

rate. (still can talk and sing)
2. Moderate Intensity - causes a slight increase in breathing and heart rate.
(still can talk but not sing)
- cause your heart rate to increase significantly.
3. Vigorous Intensity (can’t talk and can’t sing)
-
-
Functional Anatomy of the Core
• AKA Lumbo - Pelvic - Hip Complex.
CORE
• Group of trunk and hip muscles that
surrounds the spine,
• abdominal viscera and hip

CORE stability • Ability to control the position and motion of

the trunk over the pelvis and leg to allow
optimum production, transfer, and control
at force and motion o the terminal segment
in integrated kinetic chain activities.

• There are approximately 29 muscles attached to

the core. And the core is divided into two parts.

•
1. INNER CORE - STABILIZES SPINE; INCLUDES TRANSVERSUS
ABDOMINIS, MULTIFIDUS, PELVIC FLOOR,
DIAPHRAGM.
-
 TRANSVERSUS ABDOMINIS - DEEPEST ABS; STABILIZES LOWER BACK AND PELVIS.
 LUMBAR MULTIFIDUS - RUNS ALONG SPINE; SUPPORTS SPINAL STABILITY.
 DIAPHRAGM: - MAIN BREATHING MUSCLE; CONTRACTS AND
FLATTENS WHEN INHALING.
-
2. OUTER CORE - - LARGER MUSCLES MOVING/STABILIZING TRUNK,
NOT DIRECTLY SPINE.
- INCLUDES: INTERNAL/EXTERNAL OBLIQUE,
ERECTOR SPINAE, RECTUS ABDOMINIS ("ABS").
-
Endurance - Sustain long continued contraction where a number
of muscles are used (last long in a task without
undue fatigue)
-
- Capacity to sustain the application of force without
Strength
breaking, exert effort against resistance
-
- Release maximum force in a short period of time
Power
- Ability to do wide range of movement
Flexibility - Change direction or position with quickness and
Agility lightness of movement while balancing
- Control organic equipment neuro-muscularly, state of
Balance equilibrium
Speed - successive movement of same kind in shortest period
of time
Coordination - Integrate the body part to produce smooth motion.
-
- Is the positive state of wellbeing and capability of an
Physical wellness individual to design personal fitness programs for
improving and maintaining optimum levels of health?
- It is a combination of many different components
(mental, social, emotional, spiritual, and physical)
that expand once potential to live a quality life, to
work effectively and to make a significant
contribution to society.

Benefit of health and wellness

- healthy lifestyle such as proper nutrition, good
Looking Good posture, and good body mechanics can help you look
at your best.

- regular exercise can make you feel better. The

benefits are such as less fatigue, lower chances of
Feeling Good
injury, and increase in energy to do work.

- life is more enjoyable when you engage in physical

activities that results in physical fitness, which is a
Enjoying Life key to do more of the things you want to do.

- a fit and active person has the capacity to help or

assist other people in case of an emergency.
-
Meeting Emergencies
Frontal (coronal) plane - this plane is vertical and bisects the body from front
to back. Dividing it into right and left symmetrical
halves. For movement to occur in the sagittal plane
rotation about the horizontal axis (transverse axis)
must take place.
-
Transverse (horizontal) plane - This plane divides the body horizontally into superior
and inferior halves. Movement in this plane takes
place about the longitudinal axis (vertical axis).
-
- It can be defined as the act or instance of moving the
Anatomical movements bodily structures or as the change of position in one
or more of the joints of the body.
- Joint actions are described in relation to the
anatomical position which is the universal starting
position for describing movement.

Movements in anatomical position

Flexion - flexing both arms towards the face
 conjugate the flexion. Both arms and straight,
Extension shoulder level and against your face.
 starting feet together to perform the abduction by
Abduction
lifting your left or right arm against the center of the
body.
 going back to its original position.
Adduction
 movements of shoulder upward
Elevation
 movements of shoulder downward
Depression
 shrinking both shoulder forward
Protraction
 shrinking both shoulder backward
Retraction

Skill- related fitness - Involves vision, reflexes and skeletal muscular

Balance system, maintenance in equilibrium
- Integrate the muscle sense to produce accurate,
Coordination smooth and harmonious body movement
Agility - Capacity to change the direction of the body quickly
and effectively
- Ability to move body from one point to another in a
Speed shortened possible time
- Speed of contraction when combined with strength
Power provide explosive movement
Reaction Time - Respond or initiate a movement of a given stimulus

SPECIFIC COMPONENT of Physical Fitness

Organic Vigor - Soundness of the heart and lungs which contributes
to the ability to resists disease
 • There are four categories in which the
fundamental skills fit for under-fives: Stability
and Balance, Manipulative, Locomotor,
Movement and Body Awareness.

• For over-fives we just focus on stability and

balance, manipulative and locomotor skills, as
we would hope they have a good awareness of
their body by then.

Assessments of physical activity readiness - It is a valuable tool that helps individuals assess
levels their readiness to participate in physical activity
or exercise programs.
- It's a simple and effective way to identify any
potential risks or contraindications to exercise. It
can help you stay safe and healthy while
working towards your fitness goals.

Health and fitness

- Defined as a set of attributes that people have
FITNESS or achieve that relate to their ability to perform
physical activity. It involves activity of some sort
that stimulates various systems of the body and
maintains a certain condition within the body.

- Defined as a state of complete physical, mental,

HEALTH
and social well-being, and not merely the
absence of disease or infirmity. It involves every
system of the body and is only achieved through
a lifestyle that supports health.

Sagittal (anteroposterior) plane - This plane bisects the body laterally from side to
side, dividing the body into front and back
halves. Movement in the frontal plane takes
place about the anteroposterior axis (frontal
axis) must take place.
The benefits and effects of warm-up  Increased heart and respiratory rates resulting in
includes: better blood circulation.
 Increase in muscle temperature causing more
forceful contractions and quicker relaxation.
 Increase in blood temperature thereby facilitating
the unloading of more oxygen to the working
muscles.
 Increased joint mobility.
 Increase mental readiness.
-
- - It is effectively the tapering off phase at the end of
Cool-down the work out and is typically a continuation of activity
at a reduced intensity.

STRETCHING - - The aim of which is to return muscles back to resting

length.
-
TYPES OF STRETCHING -
- most common form of stretching group of muscles
Static stretching- are not moving around at all but are simply
elongated. These stretches help in recovery or
gradually bringing the body back to the resting state.
(after exercise)

- another more advanced method of stretching which

Assisted Stretching (with partner)
is also used as part of a cool-down

Flexibility Training or Flexibility Exercises - are activities that improve the ability of a joint to
maintain the movement necessary for carrying out
daily tasks and physical activity.

- involves the bilateral or unilateral action of opposing

FLEXIBILITY muscle groups to produce joint movement. It is
typically assessed in non-weight bearing situations.

- - Fundamental movement skills are important to the

Fundamental movement skills
motor development of children’s physical, cognitive,
and social growth.
 PATHFIT 1 , CHAPTER 1-4
REVIEWER

Posture and core stability and assessment of movement competency

Chapter 1

“Our body is designed for movement - The more we move, the lesser our risk to get diseases and
other illnesses. Regular movement such as exercises
improves our physical health.”
corset or scaffolding - Core stability muscles, or postural muscles, are the deep
muscles in your abdomen, pelvis and back.

maintain a good posture - It is important to have good postural muscles to help

Warm up
- Warm-up refers to preparatory exercises performed prior
to engaging in more vigorous activities. It results in an
increase in the body’s temperature, which is comparable
to an engine heating up gradually in order to perform
more efficiently.
TYPES OF WARM-UPS
- Uses external heat (e.g., hot tub); rarely for training.
Passive Warm-up

General Warm-up - Light activities (jog, bike, squats, planks, lunges) to raise
body temperature

Specific Warm-up - Mimics sport moves (basketball shots, volleyball serves,

football passes, racket rallies).

- means actively warming up the body by moving in a

variety of directions at different rates (or speed). (before
Dynamic
exercise)
 Dynamic Warm-up promotes:
 Blood flow
 Joint ROM (Range of Motion)
 Muscle flexibility
Examples:
• High knees
• Walking lunges with twist
• Leg swings
• Arm circles