Chapter 5

FUNDAMENTAL MOVEMENT PATTERNS

I. LEARNING OBJECTIVES:
At the end of this chapter, the students are expected to:
1. Identify the different types of locomotor and non-locomotor movements;
2. Perform the types of locomotor and non-locomotor movements scientifically; and
3. Design a specific activity using the given movement.

Course Outline:
• Overview
• Discussion
o Non-Locomotor Movements
o Locomotor Movements
• Summary
• Suggested Media at Home
• Activities and Assessments
o Reflective Questions
o Knowledge Check
o Performance Task
• References

II. OVERVIEW

Fundamental movement skills are a specific set of skills that involve different body parts
such as feet, legs, trunk, head, arms and hands. These skills are the “structure blocks” for more
compound and specific skills that kids will need throughout their lives to competently participate
in different games, sports and recreational activities.

III. COURSE MATERIALS: DISCUSSION

Fundamental Movements

A non-locomotor movement is a fundamental body movement that does not require

moving in any direction. These stability skills include movement of limbs and parts of the body
or whole-body parts. These movements done in a stationary position.A locomotor movement is
another fundamental body movement that requires travel through space or carry weight from
one location to another.

Below are the fundamental movements that you can apply for your daily activities.

A. Non-locomotor movements

1. Bracing the core-, this movement is very important to stabilize your spine and it’s a form of
exercise to gradually improve your core group muscles.

Mechanics

1. Perform a supine lying position

2. Put your one hand to your abdomen and the other one in your chest.

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 3. Brace or contract your abdominal muscles slowly
4. Keepyour lower back in inward position.
5. Elevate your pelvic floor muscles
6. Maintain your pelvic floor and lower abdominal muscles contracted together
7. Maintain the contraction of your abdominal muscles and breath normally
8. Inhale and exhale for three to four seconds and repeat ten times.

2. Dead bug – is a simple exercise that strengthens and stabilizes the core muscles. It helps to
build a strong core to protect your spine.

Mechanics
1. Lying on your back
2. Knees bent at 90-degrees and feet are flat on the floor
3. Alongside your body, rest your arms.
4. Shoulders and your lower back to fall heavy to the floor.
5. Draw your shoulders down away from your ears. From a starting position, raise your
hands so that your elbows are above your shoulder while your fists are facing in towards
each other.
6. Lift your legs so your knees are directly over your hips.
7. On exhale, slowly lower your left leg and right arm until they are just above the floor.
8. On inhale, put them back to original position.
9. Repeat on the other side.

3. Rolling- refers to the exercise by turning your back over your stomach from the lower body.

Mechanics
1. Lie down with your back lying flat on the floor and your arms extended upward while
your legs are stretch downward.
2. Maintain such position as if you are paralyzed from the waist up.
3. To start rolling, put your left hand across and down your body and try to reach your
opposite pocket.

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 Note: Rolling on the right side of the body would mean reaching across with your left arm.
Rolling on the left would require reaching the right arm.
4. Continue to reach with your arm, head, and shoulders until you achieve lift and are able
to flip yourself onto your stomach without any assistance from the lower body.

4. Bird dog series- this aims to develop your core muscle using your body weight.

Mechanics
1. Place your knees under your hips and your hands under your shoulder touching the
ground just like a table position. The abdominals should be brace in this position.
2. Raise your right arm and left leg parallel to the ground. Lengthen your back of your neck
and tuck your chin.
3. Hold the position for a few seconds and back to starting position.
4. Raise your left arm and right leg parallel to the ground. Lengthen your back of your neck
and tuck your chin.
5. Hold this position for a few seconds and return to starting position. This is one round.
6. Do this 2 -3 Sets 10 -12 repetitions.

5. Press up –this is scapular protraction and retraction movements.

Mechanics
1. Place your hands shoulder-width apart with arms straight and so your shoulders, elbows
and wrists line up.
2. Your fingers should be slightly spread and pointing forward, with your hands forming
right angles with your forearms.
3. Initiate the move by bending your elbows to lower your chest towards the ground.
4. Your hips should stay in line with your shoulders for the entire set.
5. Keep your feet hip-width apart. Placing them farther apart makes it easier and bringing
them together makes it harder.
6. The closer you can get your chest to the floor the better because this makes the working
muscles move through a full range of motion.

6. Cobra Stretch- is one of the most important stretching for abdominal muscles especially if
you spend all day long at you desk. This type of movement helps you to toned your glutes
muscles and makes you muscles stronger especially at your spine muscles, and it provides the
lenghtening of anterior neck muscles, shoulder, chest and abdominals.

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John Mark N. Nero, & Christian Paul B. Trance
Mechanics
1. Assume a prone position while your hands palm down to the floor beneath on your
shoulder.
2. Lift your chest off the ground by straightening your arms.
3. Take a good look upward and and keep your abdominal muscles engaged.

7. Squat- also known as an air squat or the most common squat. It aims to develop your lower
body muscles such as gluteus muscles (buttocks), quadriceps (front of thigh), harmstring (back
of thigh), adductor (groin), and calves.

Mechanics
1. Start with your feet slightly wider than hip-width apart.
2. Keep your chest up, engage your abdominals, and shift your weight onto your heels as
you push your hips back into a sitting position.
3. Lower your hips until your thighs are parallel or almost parallel to the floor.
4. You should feel the squat in your thighs and glutes.
5. Pause with your knees over, but not beyond, your toes.
6. Exhale and push back up to the starting position.

8. Scapular retraction and protraction- type movement that helps to restore the proper
alignment and strength of the muscles to support the shoulder.

Mechanics
Protraction is a forward movement of your mandible
jaw or shoulder, while the retraction is the opposite of
protraction by returning your mandible jaw or shoulder
backward
Scapular retraction

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John Mark N. Nero, & Christian Paul B. Trance
1. Stand up straight with feel-shoulder width apart
2. Pull your shoulder blades (scapulae) towards the spine or toward each other

Scapular protraction
1. It is the opposite of scapular retraction, wherein your shoulder blades moves away from each
other and your arms sags forward.

9. Stationary lunge- exercise that helps you to strengthen your quads, glutes, and hamstring
muscles.
Mechanics:
1. Start with feet shoulder width apart. Put your right foot in
front and must be flat on the ground, and your left foot should be up
on its toes. Both legs are in 90 degrees position.
2. Bend your knees and lunge, stopping when your right thigh
is parallel to the ground.
3. Push up through your right foot to return to the starting
position. Repeat for desired number of reps, and then switch legs.

B. Locomotor Movements

1. Walk– series of steps to any direction

2. Run–move fast by using the feet, with one foot off the ground at any given
time

3. Hop– spring on one foot and landing on the same foot.

4. Jump–spring on one or both feet and landing on both feet.

5. Leap– spring on one foot and landing on the other foot.

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John Mark N. Nero, & Christian Paul B. Trance
 6. Lateral/Shuffle- step siderward& close with the trail foot, step &
close... (same foot always leads).

7. Skip– stepping from one foot to another with hop or bounce.

8. Slide–lead foot glides forward or forward while the other foot follows.

Summary

• Two types of basic movements: locomotor and non-locomotor.

• Fundamental movement skills are a specific set of skills that involve different body parts
such as feet, legs, trunk, head, arms and hands.
• Basic movements are the foundation of human movements, which help you to move
efficiently and effectively.
• Application of locomotor and non- locomotor in your daily activities

Suggested Media at Home

• Visit this site and discuss the importance of fundamental movements to children
https://www.youtube.com/watch?v=swVMaPv5EJQ

IV. ACTIVITIES/ASSESSMENTS

In this section, a variety of suggested activities and assessments were provided. It

provides activities to assess the appreciation (reflective questions) and understanding
(knowledge check) of the students on the topics provided. It also suggests options for practical
application (a performance task) by providing a performance activity that includes the rubrics or
criteria for rating. Remember that as a teacher, you have the academic freedom to choose what
activities you would like to assign to your students, modify some of the tasks, or provide
additional or other activities that you think will be more suitable for our dear students,
recognizing the different capabilities and situations they have right now.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
References:
Harris-Fry, N. (2017, March 10). How To Do The Dead Bug Exercise. Retrieved June 14, 2019, from
https://www.coachmag.co.uk/abs-workouts/6384/the-dead-bug-exercise

Kenway, M. (2018, September 05). Abdominal Bracing Exercises to Strengthen Your Spine & Protect Your Prolapse -
. Retrieved June 18, 2019, from https://www.pelvicexercises.com.au/abdominal-
bracing/?fbclid=IwAR01sms1nOYTAFm9BoY7utKGmwZ1xqtqVKc48S5RaLiIfgxr7X_xYnZczwM

Petrucci, K., & Flynn, P. (n.d.).4 Types of Simple Rolling Movements for Paleo Fitness. Retrieved June 16, 2019,
from https://www.dummies.com/health/exercise/4-types-of-simple-rolling-movements-for-paleo-fitness/

Rogers, P. (2019, March 09). Work Your Abs and Butt With the Bird-Dog Exercise. Retrieved June 16, 2019, from
https://www.verywellfit.com/how-to-do-the-bird-dog-exercise-3498253

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance