PATHFIT-1

MOVEMENT COMPETENCY
TRAINING
COURSE MODULE
AUTHORS
Ara Bless M. Moreto
THE AUTHORS. Ms. Moreto is a part-time instructor of MAPEH and Humanities Unit of
Leyte Normal University.

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The Exercise Program

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 Table of Contents

COURSE INFORMATION……………………………………………………………………5
OVERVIEW………………………………………………………………………………………..6
TIME FRAME…………………………………………………………………………………….7
LET’S GET STARTED ………………………………………………………………………..8
ENGAGE AND DISCUSS……………………………………………………………………9
GUIGED PRACTICE…………………………………………………………………………..22
INDEPENDENT PRACTICE…………………………………………………….……….…23

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 Course Information

Course Code: PATHFIT-1

Course Title: Movement
Competency Training
Course Credit: Two (2) Units
Pre-requisite: None
Year Level: First Year
Semester Offered: First Semester

Content Writer
Ara Bless M. Moreto

Lay-out Artist
Ponciano Brian Joseph I. Cruzata

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MODULE 3: THE EXERCISE PROGRAM

OVERVIEW
Welcome to Module 3!
Fitness is a general concern. Whatever activities we do, our fitness
should always be taken into account. Being fit is not only for athletes, Physical
Education and fitness instructor, having better understanding of the body
parts contributes to effective performance of the body that is responsible for
different movements.

LEARNING OUTCOMES:

After going through this module, you are expected to:

a. identify the structure of the body parts and its significance in the
performance of the physical education activities; and
b. discuss the importance of exercise to improve the health of
oneself; and
c. create and perform the basic positions and the parts of the
exercise program.

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 Module 3 Time Frame Dates:
Module 3 activities are listed below followed by estimated time allotment for
each activity. We have also suggested specific days when to finish each activity.
These guidelines will help you finish all activities by the end of Week 2.

Suggested Suggested
Learning Activities time to finish Deadline
(MTh/TFri)
1. Take the diagnostic test 5 minutes
2. Read Lesson 1 and 2: Engage and Discuss 30 minutes
3. Watch the guided practice 20 minutes

5. Do the Independent Practice 10 minutes

6. Do the Evaluation 20 minutes

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Let’s Get Started
Before you begin your journey in this module, let us try to
evaluate what you know about the types of movements of the body, here
you will know how much knowledge you have about the subject and
how you really understand how your own body works. You have 10
minutes to finish this activity.

Matching Type: Match column A with column B. Choose the correct

term. Write the answer on the space provided.

Column A Column B
1. Bringing the head toward the a. Flexion
chest.
2. Movement toward the midline of b. Pronation
the body, as bringing the fingers
and toes together. c. Circumduction
3. Involves turning the body or a
limb around the longitudinal d. Eversion
axis.
4. Straightening. e. Extension
5. Movement away from the center
of the body. f. Adduction
6. Turning the foot upward.
7. Lying face down. g. Supination

h. Abduction

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 Engage & Discuss
Lesson 1: Structure of the Human Body
The human skeleton which is made up of 206 bones, is critical for positioning
and stabilizing the other organ systems. The skeleton is the framework of the body
that also protects the internal organs. It is composed of bones of different sizes and
shapes. These are connected at joints to allow movement brought by muscle
contraction and relaxation. This bone structure supports body and protects the soft
organs inside it.
Can you name your bones that protect your lungs? Your brain? Your heart?
Touch your joints. What movements can each do? Here are the significant movements
you should be aware are the following:

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 When a body part moves at a joint, motion of the body part occurs. The 206
bones of the adult human skeleton are grouped into two principles: (1) axial motion
and (2) appendicular:

1. Axial Motion:
- Axial motion is a motion of a body part that occurs about or around an
axis.
- It is also known as circular motion because the body part moves along
a circular path around the axis.
- With axial motion not every point on the body part moves the same
amount. Appoint closer to the axis moves less (and would transcribe a
smaller circle) than a point farther from the axis (which would transcribe
a larger circle).
- In other words, with axial motion the body part moves in a circular path
around the axis in such a manner that one part of the body part moves
more than another part of the body part.

2. Appendicular
- It contains the bones of the free appendages, which are the upper and
lower extremities, and the girdles, which are upper and lower extremities
and the girdles that connect the free appendages to the axial skeleton.
Movement occurs at the joint, the point ir position where two or more bones
articulate. The amount of movement in a joint depends on the structure and function
of the joint. The two basic types of joint movement are ball and socket joints. Joints of
the hip and shoulder are examples of ball and socket joints.

Joint Action Terminology

• The primary function of a joint is to allow movement. This is the reason why a
joint exists in the first place.
• The movement that occurs at a joint is created by muscles. The role of a muscle
contraction is actually to create a force on the bones of a joint; that force can
create movement at the joint. However, the force of the muscle contraction can
also stop or modify movement.
• Ligaments and joint capsules function to limit excessive movement at a joint.

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 Therefore, the following general rules can be stated:
1. Joints allow movement.
2. Muscles create movement.
3. Ligaments/joint capsules limit movement.

3 Characteristics of joints
• Weight bearing: Many joints of the body are weight bearing joints—that is,
they bear the weight of the body parts located above them. Almost every
joint of the lower extremity and all the spinal joints of the axial body are
weight-bearing joints. As a rule, weight bearing joints need to be very stable
to support the weight that is borne through them.
• Shock absorption: Joints can function to absorb shock. This is especially
important for weight-bearing joints. The primary means by which a joint
absorbs shock is the cushioning effect of the fluid within the joint cavity.
• Stability: Even though the primary function of a joint is to allow motion to
occur, excessive motion would create an unstable joint. Therefore a joint
must be sufficiently stable that it does not lose its integrity and become
injured or dislocated. Each joint of the body finds a balance between mobility
and stability. Mobility and stability are antagonistic properties: A more
mobile joint is less stable; a more stable joint is less mobile .
Many types of movements are made possible by the structure of the skeletal system.
They are the following:

1. Flexion and Extension

- Flexion is defined as a
movement at a joint so that the
ventral (soft) surfaces of the two
body parts at that joint come
closer together.
- Extension is the opposite of
flexion (i.e., the dorsal [harder]
surfaces of the body parts come
closer together.
- Flexion and extension are terms
that can be used for the entire
body (i.e., the body parts of the
axial skeleton and the body parts
of the appendicular skeleton).

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3. Abduction and Adduction

- Abduction is defined as a
movement at a joint that brings a
body part away from the midline of
the body. To abduct is to take away.
- Adduction is the opposite of
abduction; in other words, the body
part moves closer toward the
midline (it is added to the midline).
- Abduction and adduction are axial
movements that occur around an
anteroposterior axis.

4. Eversion and Inversion

- Eversion is defined as the

movement between tarsal bones
wherein the plantar surface of
the foot turns away from the
midline of the body. It also
means turning the foot outward,
away from the midline of the
body.
- Inversion is the opposite of
eversion; in other words, the
plantar surface of the foot turns
toward the midline of the body. It also can be thought of as turning the
foot inward, toward the midline of the body.
- Eversion and inversion are axial movements that occur around an
anteroposterior axis.

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5. Pronation and Supination

- Pronation is defined as the movement of the

forearm wherein the radius crosses over the
ulna.
- Supination is the opposite of pronation; in other
words, the radius uncrosses to return to a
position parallel to the ulna.
- Pronation and supination are axial movements
that occur around a vertical axis.

6. Circumduction

- Circumduction is a term that is often used when describing joint actions.

However, circumduction is not an action; rather it is a combination of
actions of a body part that occur sequentially at a joint.
- Circumduction of an axial body part involves the frontal and sagittal
plane actions of right lateral flexion, extension, left lateral flexion, and
flexion (not necessarily in that order).

7. Protraction and Retraction

- Protraction is defined as a movement at a joint that brings a body part
anteriorly.
- Retraction is the opposite of protraction; in other words, the body part
moves posteriorly (retraction literally means to take it back, hence a
posterior movement).
- Protraction and retraction can be axial or nonaxial movements
depending on the body part. (When the motion is axial, the movement
occurs around an axis; when the motion is nonaxial, there is no axis
around which the motion occurs.
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Muscular System
Muscles comprise bundles of elastic fibers that contract to produce movement
when stimulated by nerve impulses. There are three main types of muscle tissue,
differentiated in both structure and functions: skeletal, smooth, and cardiac. Muscles
are attached to the bones. Muscles also tend to function in groups to accomplish
specific movements. A muscle is composed of short and long fibres grouped in
bundles and surrounded by connective tissues. The muscular system functions to
produce body movement, maintain posture, produce movement maintain posture,
produce movements involved in communication, cause respiration, produce body
heat, constrict organs and vessel and pump blood. The illustration below shows the
parts of the muscles.
There are three types of muscle tissue in the human body – the smooth, the
cardiac, and the skeletal – and they are characterized by location, microscopic
structure, and nervous control.
o Smooth muscles, which are nonstriated and involuntary, line the blood
vessels, the stomach, and the intestines.
o Cardiac muscle tissue forms the walls of the heart. It is striated and
involuntary.

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 Skeletal muscle, are muscles that allow us to move from one place to another
or allow us to change the position of
parts of our body while we remain in
the same place. The skeletal
muscles attach their ends to the
bones of the skeletal system. By
contracting between two bones, the
muscles change the position of
those bones relative to each other,
causing the body to move. A simple
way to envision this is to take two
pieces of wood that are joined with
a hinge. If you put hooks in the ends
https://www.sciencelearn.org.nz/resources/1919-muscle-types
of the pieces of wood that are away
from the hinged ends and attach a rubber band to them, the two pieces of wood will
snap together. If you stretch the rubber band without attaching it to the hooks, it simply
goes back to its original shape without moving anything but itself. For muscles to do
work, they must be attached to bones

Types of Muscular Contraction

1. Isotonic Contraction – the muscles lengthen or shorten and movement of
body parts or the entire body takes place. B
2. Isometric Contraction – a contraction in which a muscle exerts force but does
not change in length. An example of this is when you perform an abdominal
curl-up position; the muscle of the abdomen will remain at fixed length and no
additional movement will occur.

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Basic Positions
These are some basic positions you will encounter as you read the
movement instructions.

A. Arm Positions
Fig. 11 Basic Arm Positions

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 Fig. 12 Arm Thrusting

Arm-to-thrust Position Forward-thrust Position

B. Body Positions

1. Straddle Position (feet apart) 2. Lungeing in any direction

Fig. 13 Straddle Position Fig. 14

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3. Long-sitting position 4. Straddle long-sitting position

Fig. 15 Fig. 16

5. Elbow support position 6. Supine-lying position

Fig. 17 Fig. 18

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7. Prone-lying position
Fig. 19

8. On all-fours position
Fig. 20

8. On all-fours reversed position

Fig 21

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Lesson 2: Exercises for Fitness
It is very important to have regular proper exercises together with good/healthy
life style and a balanced diet to be physically fit. Proper exercise or program of
exercises depends on the individual’s needs considering the type of the body and what
needs to be improved.

Various Functions of Exercises

• Release of pent-up emotions • Reduce weight
• Building strength • Realign the body
• Stretching • Reshape the body
• Coordination • Warm-up muscles before
• Increase flexibility vigorous physical activity
• Relaxation • Discharge excess energy
• Make one proficient at a skill • Fun

Physiological Benefits of Exercise

• Improved physiological function (heart, blood vessels, muscles, and respiratory
system)
• Increased movement efficiency
• Increased muscle tone
• Better weight control
• More efficient heat elimination and heat control
• Possible decrease of elevated blood pressure
• Reduce possibility of blood clotting
• Better sleep

Psychological Benefits of Exercise

• Elevated mood (exercise acts as an antidepressants)
• Increased motivation for physical activities
• Relieves emotional stress
• Discharge anxiety
• Better relaxation, less emotional fatigue
• Improvement in body image, self-confidence, and self-esteem
• More adequate in coping behaviour

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 There are three stages is an exercise program, namely, Warm-up, Work out
and Cool-down.

Warm Up
In order to avoid injuries and to prepare the
body for physical activities, a proper warm-up must
be performed prior to exercise. The warm-up is the
first step in the routine which takes about five to ten
minutes (5- 10mins). The purpose is to stretch the
muscles of the body to avoid possible muscle injury
and to increase body temperature in preparation for
the working phase. This includes stretching exercise
(shortening and lengthening of the muscles) and
jogging.
Warm-up exercise can be accompanied with
music doing simple movements or steps. This can be
classified as dance warm-up. Sports activities may
require additional time for warm-up routines affecting
the parts of the body that will undergo vigorous activities.

Types of Warm-up
• Passive warm-up: when one elevates body temperature through the use
of heat packs or hot showers.

• General Warm-up: involves light movement of major muscles groups. With

not general warm-up, there occurs and increase in heart rate, deep joint
fluids, blood flow, and perspiration.

• Specific warm-up: mimics actual moves of the sport or activity that will
be engaged in very light levels of intensity. Specific warm-up also helps the
exerciser prepare mentally as the warm-up movements serve as practice
for the actual techniques or moves to be performed.

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Work-out
The main activity or workout can be in the form of:

1. Aerobics, which is an exercise done ever a relatively long period of time

where abundant supply of oxygen is needed by the body as it performs exercises
sustained intensity,

2. Isotonic, which are characterized by the movement of joints and

extremities as the muscles contract and relax.

Cool-down
The cool-down activity is usually made up of walking and slow stretches that bring
the pulse rate gradually back to normal. Stopping the work-out abruptly is not
advisable, this may cause injury. The following cool-down exercises may be done.
A. Breathing exercises
B. Walking with fingers bent and stretched
C. Slow Stretches

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 GUIDED PRACTICE
In this part, you will try to practice if you can execute the phases of exercises. Your
instructor will demonstrate the proper execution. Don’t forget to do your warm-up
before executing the exercises. Enjoy!

For further instructions and

proper demonstration for the
basic positions, warm-up and
cool-down exercises, pictures
will be sent on your Group
chats by your instructions.

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 INDEPENDENT PRACTICE
Let’s try to practice how far you’ve managed to understand the lesson. Identify
the components of Physical Education. Write your answers on the space provided.

______________1. This type of warm-up that helps the exerciser prepare mentally as
the warm-up movements serve as practice for the actual techniques or moves to be
performed.
_______________2. This defined as a movement at a joint that brings a body part away
from the midline of the body.
_______________3. It contains the bones of the free appendages, which are the upper
and lower extremities, and the girdles, which are upper and lower extremities and the
girdles that connect the free appendages to the axial skeleton.
_____________4.This defined as a movement at a joint so that the ventral (soft)
surfaces of the two body parts at that joint come closer together.
_____________5.This is a type of muscle that allow us to move from one place to
another or allow us to change the position of parts of our body while we remain in the
same place.
_____________6.This activity is usually made up of walking and slow stretches that
bring the pulse rate gradually back to normal.
_______________7.In order to avoid injuries and to prepare the body for physical
activities, this activity must be performed prior to exercise.
_____________8.In this type of motion the body part moves posteriorly. This can be
axial or nonaxial movements depending on the body part.
_____________9.It is also known as circular motion because the body part moves
along a circular path around the axis.
_____________10.This can be thought of as turning the foot inward, toward the
midline of the body.

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 EVALUATION
In this part, you will now apply what you have learned in this module.
Read and follow the instructions carefully.
Instructions:
• Create your own dance routine of 3-5 minute video presentation applying the
Types of Movements and Basic Positions;
• State your answers to the guide questions at the beginning of the video;
• And at the end of the video, share your feelings or thoughts after doing the
activity.
Please take note that in this activity you are expected to be creative. Enjoy!
Guide Questions:
1. Discuss the importance of exercise.
2. What is the purpose of a warm-up? The cool-down stretches?
3. What happens to muscles that are exercised regularly?

You will be grade according to the rubric below.

RUBRIC Rubric from: www.olejarz.com/arted/digital video/interviewrubric.pdf

Subject • Provides insight into topic Concept Score:

• Is discussed thoroughly
• Is entertaining _______ out of 30
• Is educational

Content • Presents interesting and relevant Concept Score:

information
• Language is used properly and _______ out of 25
effectively
• Images and/ or graphics relate well to
content
• Student(s) behave professionally on
camera
• Student(s) demonstrate thoughtful
approach to a subject

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Technical Aspects • Camera is stable, smooth movements Concept Score:
and pans
_______ out of 40

• Subject is framed well, images are well

composed
• Subject is lit and clearly visible
• Sound is clear and understandable
• Video is edited effectively, flows well
• Titles are used effectively
• Transitions are used effectively
• Project was completed in a timely
manner

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 CLOSURE

Let’s Wrap-up!
• The skeleton is the body framework of the body. It is composed of bones of
different sizes and shapes. These are connected at the joints to allow
movement brought by muscle contraction and relaxation. There are different
movement that your joints, bones can do, some of this possible joint
movements are: axial and nonaxial, flexion, extension, rotation, abduction,
adduction, supination, pronation, circumduction, eversion, inversion.
• Muscles are attached to the bones. A muscle is compose of short and long
fibres grouped in bundles and surrounded by connective tissues. When
stimulated, the muscle or muscles contract and relax, thus causing
movement.
• It is very important to have regular proper exercises together with
good/healthy life style and a balanced diet to be physically fit. Proper exercise
or program of exercises depends on the individual’s needs considering the
type of the body and what needs to be improved.
• There are three stages is an exercise program, namely, Warm-up, Work out
and Cool-down.

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 References
Virginia D. Oyco (2000). Physical Fitness for College Freshmen
Antonio V. Calicadan (2015) Physical Education 1: Physical Education and
Gymnastics
Ryan C. Gialogo (2016) Fit for life: The k to 12 Physical Education and Health
Textbook
Gregory Stewart. (2004). The Skeletal and Muscular System
Joseph E. Muscolino. (2011). Kinesiology: The Skeletal System and Muscle
Function
Jimena, E. C., Dagoon, J. D., Making Fitness Your Own: A Textbook in College
P.E 1
Depednegor.net/uploads/8/3/5/2/8352879/pe/_9_Imdraft_4.7.2014.pdf
https://innvista.com/health/anatomy/tyoes-of-movement/
https://www.e-education.psu.edu/egee299/node/485

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 VISION
A leading university of education and diverse disciplines attuned to local and global development
needs
Approved as per BOR no. 664, s. 2014

MISSION
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production, so necessary to develop a sustainable society
Approved as per BOR no. 664, s. 2014

CORE VALUES
Integrity, Excellence, and Service

QUALITY POLICY
We, at the LEYTE NORMAL UNIVERSITY (LNU), commit to pursue satisfaction of our customers
through good governance, quality and relevant instruction, research, extension and support
services and to continuously improve our Quality Management System in compliance with
ethical standards and applicable statutory , regulatory and stakeholders’ requirements. The LNU
management commits to maintain and monitor our Quality Management System and ensure
availability of adequate resources.
Approved as per BOR no. 1189, s. 2019

EVELYN B. AGUIRRE, DA
University President

Leyte Normal University Hymn

Music: Dr. Virginio V. Fuentes
Lyrics: Mrs Rosario P. Isiderio

Beloved Leyte Normal

We sing thee hymns of praise
Loyalty and honor
To thy name embrace

Thy teachings we shall treasure

Thy words of wisdom true
So precious beyond measure
To guide our whole life through

As we sail to voyage
Life's uncertain seas
The haven of thy harbor safe
There we shall be

Beloved Leyte Normal

Thy name we shall adore
Thine honor ever shining
We'll keep forevermore

Leyte Normal University

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