PATHFIT 1

MOBILITY TRAINING
Lifelong Physical Activity
Group 5

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 CURRICULUM AND INSTRUCTIONAL DEVELOPMENT
AND INNOVATION IN PHYSICAL EDUCATION
M.Ed.PE

Module Title: MOBILITY TRAINING

MODULE OVERVIEW

The ability to move a limb through all of its possible positions is referred to as
mobility. This cannot be confused with flexibility, which is just an assessment of a
muscle's length. It is also the ability to move with control and voluntary effort
throughout one's functional range of motion. When you practice mobility training, you
aim to increase joint mobility in all or just one.

In this module, you can enhance your strength, posture, flexibility, and joint
range of motion (mobility) by focusing on the body as a whole rather than individual
parts. It also strengthens the body holistically.

MODULE OBJECTIVES

After going through this module, you are expected to:

 identify the different mobility training;

 appreciate the importance of mobility training;
 Demonstrate the five-mobility training.

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 ACTIVATING YOUR PRIOR KNOWLEDGE

Activity: What I Know

This activity will help you assess your prior knowledge about the different mobility
training in physical activity and sports.

These are the guide questions:

1. What is mobility training?

2. What are the different mobility training?
3. How does mobility training help us with physical activity?

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 EXPANDING YOUR KNOWLEDGE

Activity: Read and Comprehend

Now let’s learn the different mobility training.

Mobility training involves mobility exercises that improve the range of motions
and movements your body has the ability of. These include strength, balance, and
flexibility. The most effective way to prevent injury is to use the entire combination.

MOBILITY TRANING

I. Ankle

Ankle mobility refers to the flexibility of the ankle joint and its surrounding
muscles and tendons. When your ankle is flexible, you have a greater range of motion
during your activities.

If your ankles are weak, or if you’d like to boost your sports performance, ankle
exercises and stretching can improve your mobility and strength. Including ankle
stretching and strengthening in your daily routine will pay off in accident prevention.
Strengthening your ankles will also help you walk properly and prevent your knee and
hip muscles from weakening.

EXERCISES TO IMPROVE ANKLE MOBILITY

1. Ankle Circles

Start off with a stretch. These circles help your range of motion, and you can do
them sitting or lying down.

1. Put a rolled towel or foam roller under your ankle.

2. Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise
10 circles.
3. Move just your foot and ankle, not your leg.
4. Vary the stretch by tracing out the letters of the alphabet with your big toe.

2. Single Leg Balance

1. Stand on a flat surface with your feet shoulder-width apart. Have a

chair or wall nearby for support if you need it.

2. Holding your arms out to your sides, stand on one foot.

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 3. Do this daily, and try to increase the number of seconds you can keep
steady on each leg.

4. When you’re able to balance on one foot for 60 seconds, try the
following variations:

 balance with your eyes closed

 balance with your arms at your sides
 balance standing on an unstable surface, such as a pillow, folded
towel, or a balance disc

5. Do 1 or 2 repetitions.

3. Standing Heel Lifts

1. Stand with your feet about shoulder-width apart. Have a chair or the
wall nearby for support if you need it.

2. Lift your heels off the floor so that you’re standing on the balls of your feet.

3. Slowly lower your heels to the floor. Control is important for strengthening
your muscles.

4. Do 2 or 3 sets of 10 lifts each.

5. You can add resistance to this exercise by holding free weights while you lift
your heels.

4. Toe raises and heel drops on a step

This move is more challenging than the heel lift on the floor because it flexes the
ankle more.

1. Stand on the bottom step with your weight on the balls of your feet and your
heels hanging off the step. Use a bannister for support if you need it.

2. Raise up onto your toes and then slowly lower your feet, with your heels
dropping below the step level.

3. Do 2 or 3 sets of 10 lifts each, every other day.

4. You can add resistance by holding weights while you do toe raises.

5. Ankle flexion (plantar)

This move uses a resistance band to strengthen your ankle as you point
your toes down toward your heel (plantar flexion).

1. Sit on the floor with one leg bent at the knee, with your heel on the
floor, and the other leg comfortably on the floor.

2. Loop the band around the front of your foot, and hold both ends with
your hands.

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 3. Point your toes slowly forward and then back, releasing the tension.

4. Do 3 sets of 10 flexes on each foot, three days a week.

II. HIP

Poor hip mobility can contribute to issues like lower back pain, knee problems…
and it gets in the way of squats and other stuff you want to do.
Your hips are the center of movement for your body, so the healthier and less restricted
your hips become, the more potential your body has for strength, power, and
athleticism.

1. Lying Hip Rotation

This easy warm-up exercise will get you into the rhythm of your hip exercise
routine. Start by lying on your back and bending both of your knees. Cross one ankle
over the opposite knee, and rotate your hips in and out for a good, deep stretch.

This exercise starts the sequence as an easy first movement to warm-up and
build toward the rest of the series.

Key Points:

o Lie on back with both knees bent.

o Cross one ankle over the opposite knee.
o Move in and out of the stretch by rotating the hip in and out.
For the hold, use your hand for assistance to press into the knee.

Modified Version: Sitting on chair or bench, elevate your legs on to a stool or chair (the
higher the surface, the more challenging it will be), and externally rotate one leg at a time.
Then, play around with crossing one ankle over the other leg and externally rotating from
that position. You can have the bottom leg bent fully, or straightened a bit more.

2. Piriformis Stretch

If you spend a significant part of your day sitting while you work, the muscles in
your rear — like the piriformis — can become tight. Loosen your lower body by crossing
one leg completely over the opposite leg. Your knee should cross over your thigh. Pull
your crossed knee toward the opposite shoulder and hold before switching legs and
repeating.

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 This stretch targets the piriformis (hence the name!), which is a small muscle
located deep in the buttock. This muscle tends to get pretty tight from sitting all day.

Key Points:
o Cross one leg fully over the opposite leg, so your knee is crossed over your thigh.
o Pull the crossed knee toward your opposite shoulder, stretching the piriformis muscle.

Modified Version: Sit on a chair with your leg bent (as much or as little as needed for your
comfort) on a stool or chair, then cross your other leg over the bent leg. Rotate your chest
toward your knee, pulling your body toward your crossed knee. If it is too difficult to do this
with one leg crossed over the other, you can just elevate one leg onto a stool or chair and
do the same motion.

3. Butterfly Stretch

The butterfly stretch targets your groin muscles and helps to improve your hip
rotation. Keep your back straight and sit upright with your feet together. Using your
hands, press your knee toward the ground and move your groin to your heels. Repeat
on each side.

This classic stretch is very useful for the groin muscles, and for improving hip
rotation to the side. Pay close attention to your back and keep it straight and upright as
you move through the stretch.

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 Key Points:

 Sit up with feet together, moving the knees down toward the ground.
 Use your hand to press into the ground and move your groin closer to your heels.

Modified Version: Sitting on a chair, lift your legs on to an elevated surface. Put your feet
together, with your knees splayed outward. The key, as you move in and out of the stretch,
is to keep your chest up and lean forward as you draw your knees downward.

4. Frog Stretch

To complete the frog stretch, get in a position on your hands and knees, with
your knees as far apart as you can comfortably manage. Rock back and forth, keeping
your feet on the ground and your toes pointed outward. Repeat this motion a few times
before relaxing into the stretch.

At this point in the sequence, we are ready for a bit more intensive stretching for
the hips, adding some more weight bearing into the exercise.

Again, take it slow and easy and don’t force a range of motion you may not be
ready to achieve. The action here as you move in and out of a stretch is squeezing the
knees together as you rock backward and relaxing as you rock forward. After a few
repetitions you can sit back and relax into the stretch for upwards of a minute.

Key Points:

 Start on hands and knees, bringing your knees as far apart as is comfortable.
 Rock back and forth in that position.
 Keep the balls of your feet on the ground, with toes pointed outward.

Modified Version: Similar to the butterfly stretch, you’ll start sitting in a chair with your
feet up on a chair with your knees splayed outward. This time, though, your feet won’t be
touching, and you’ll focus on leaning backward so that you can open your groins as much
as possible.

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 5. Kneeling Lunge

Get into the lunge position, with your knee and foot hip-width apart. Keep your
hips square and your upper body straight. Lean forward into the lunge, then pull your
back knee off the ground and toward your body in order to fully flex your hips.

This exercise is somewhat deceptive in terms of how it can affect your hips.
You may need some trial and error to find the best front foot positioning, which happens
when your shin is upright when you lean forward, rather than being angled down or
back.

Keep your hips square and your upper body tall, and you’ll be in the right position.
Don’t be afraid to adjust the back leg positioning to get the most out of the stretch to
release your hip flexors.

Key Points:

 Get into a lunge position, with knee and foot about hip width apart from the elevated
leg.
 Keep the chest tall and the hips square.
 To make the stretch harder, you can pull the back knee up off the ground.

Modified Version: Sit with just one leg supported by a chair, with your other leg bent behind
you. Keep the knee lifted off the ground if you can, and try to square up your hips as much
as you can. Emphasize opening your rear hip flexor by squeezing your rear glute.

6. Squatting Internal Rotations

Stretch your hip flexors with a short burst of squatting internal rotations! Get in
a deep squat position and rotate one knee down to the ground. Work through the
movement slowly and then switch to the other knee. If you’re having a hard time getting
into a deep squat position, try sitting on a stool to complete this exercise.

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 This is another dynamic movement like the traveling butterfly, which I’ve put toward the
end to encourage blood flow and circulation after all the previous stretches.
Don’t hold the end position very long at all. Just keep moving and give yourself some
time to work through the movement.

Key Points:

 Start in a deep squat position (as deep as you can go).

 Rotate one knee inward, down toward the ground.
 This stretch can be done sitting on a small stool if you cannot get into a comfortable
squat position.

Modified Version: For this modified exercise, you’ll use a chair (or any sturdy object that’s
the right height for you) to support you as you lower into a squat. Then go through the
internal rotations while holding on for support. This way you can adjust your depth and range
of motion as much as you need to.

7. The Cossack Squat

Step into a wide stance and then lower yourself into a deep side squat. Keep your
heels down and your knees above your toes. Push one leg out to the side for balance.
You should feel the muscles in your groin stretching. Hold this position for three seconds
and then repeat on the other side.

1. Stance

Stand with your back straight and feet a little wider than shoulder-width apart.
Point the toes of both feet to the outside at a 30-45° angle.
Don’t worry too much about the width between your feet-it varies for everyone, and
you’ll be able to adjust your stance at the bottom of the squat.

2. Weight

Contrary to what you might be thinking, a small dumbbell can make the cossack
squat much easier to complete, as it helps keep your back straight and is a great
counterbalance for your hips.

3. Squat to one side

Flex one knee to the outside, bringing it down over the 2nd and 3rd toes.
Maneuver the knee slightly to the outside and try to squeeze your hamstring into the

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 back of your calf. Keep your other leg straight, rotating the knee and toes up towards
the ceiling. Keep both of your heels on the floor. You can adjust your footing here if
necessary, but remember to maintain a straight back posture even as your hips lower
into the squat.

4. Return to Centre

Maintaining control over your posture, push off the foot of the bent leg to return
to centre. You don’t have to stand up fully but it can help stabilize you if necessary.

5. Complete the rep on the other side, and repeat.

Repeat the cossack squat on the other side. Remember not to rush, or collapse
your leg into the movement-it all about keeping mindful, active control over your body.

6. 90/90 Stretch

Begin in a sitting position with both knees bent on the ground in a 90-degree
position. Keep your back straight as you bring your chest toward one knee. This will
stretch your glutes and your hips. Rotate back over your rear leg. Complete 10
repetitions on each side.

The pigeon stretch is another classic stretch that can help you work on, not just your
hip mobility, but also your hamstring and spine flexibility.

Key Points:

 Start with your front knee bent to a 90-degree angle. The back knee can be as bent or
extended as is comfortable for you.
 Rotate the back hip toward the front heel, and then toward the back foot.
 Keep the chest up tall, and only bear as much weight as you can comfortably.
 If you feel comfortable with the knee bent, you can work on straightening out the back
leg into the full pigeon pose.

Modified Version: Sitting on a chair, lift one leg up on to another chair with the knee bent
in front of you, allowing your rear leg to fall comfortably to the side. Use as many supports
as you need to make the front leg as comfortable as possible. Lift your chest and hinge from
the hips to lean forward toward your front leg.

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 III. T-spine (Thoracic Spine)

For most of us, our daily practices involve sitting at a desk, looking down at our phones,
or slouching on the couch whilst watching television. Eventually, we may catch ourselves
falling into a poor posture or, even worse, don't even realize it.
A poor static posture, more often than not, will result in movement dysfunctions and
can be the major cause of shoulder, back, hip, and neck pain.

What is the thoracic spine?

Your spine (backbone) is the long, flexible column of bones that protects your
spinal cord. It begins at the base of your skull and ends in your tailbone, which is part
of your pelvis. Your spine consists of three sections:

o Cervical spine (neck)

o Thoracic spine (upper and middle back)
o Lumbar spine (lower back)
o
Your thoracic spine is the middle section of your spine. It starts at the base of
your neck and ends at the bottom of your ribs. It’s the longest section of your spine.
Your thoracic spine consists of 12 vertebrae labeled T1 through T12. This is an area
where many people experience stiffness as the majority of the activities, we do on a
day-to-day basis are very anterior dominant.

The problem with stiffness in this area is it limits thoracic extension and the ability
to get our arms up overhead. In some cases where the range is restricted to this area,
the body will take the path of least resistance and compensate above or below the joint.
Regardless of whether it is to improve function, reduce pain, or increase physical
performance, focusing on thoracic spine mobility is important.

Mobilization of the thoracic spine is not commonly addressed because the anterior
aspects of the torso are generally the only focus. While it may not be the sole cause of
movement dysfunctions and pain, mobilization of the thoracic spine certainly proves to
be beneficial to each and every one of us.

Why is thoracic mobility important?

A lot of the time, shoulder pain can be prevented, and overhead positional issues
can be resolved by including thoracic mobility drills in your warm-up. Adequate thoracic
extension enables the scapula to sit in the correct position and function correctly.

To understand the importance of thoracic mobility, we must first touch on the

term Kyphosis. Kyphosis is a term used to describe the forward rounding of the upper
back. The best way to think about this is by rolling your shoulders forward and hunching
your upper back.

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 A slight kyphotic curve in the upper back is normal; however, a more severe curve
will cause the scapula to tilt anteriorly. When this happens, it causes the sub-acromial
space to be reduced (see Figure 1).

This often results in the bicep tendon becoming impinged and the shoulder range
of motion reduced dramatically. This will not only cause pain and irritation but will mean
that moving weight overhead becomes unsafe.

How can you improve your thoracic mobility?

Like any postural correction, change takes time and consistency. Our suggestion
is a combination of mobility work and soft tissue treatment from a local therapist. The
key areas to focus on will be pec minor, pec major, lats, teres major, and anterior delts.

If you have poor thoracic mobility, we recommend performing thoracic mobility

daily. Below are a number of exercises that have proven effective in increasing thoracic
extension and rotation.

Thoracic Extension w/ Roller & Bar

This is a great drill to improve thoracic extension. To begin, set up a bar and roller
on the floor. Place the roller on your thoracic spine, then reach your arms overhead to
grab the bar. There are two hand positions for this drill.

The first one is hands positioned close together, which will focus more on
stretching the lats and teres major. The second variation is to place the hands wide,
which will focus more on stretching the pecs. When doing this drill, it is very important
to remember to breathe. Deep inhalations and exhalations will help you relax into the
stretch. Aim to hold for 90 seconds for multiple sets.

Cat-Camel Drill

This exercise is a great way to improve flexion and extension of the thoracic spine.
Starting in the quadruped position, slowly move from a fully flexed position to a fully
extended position. When doing this, it is important to inhale as you extend and exhale
as you flex. It is recommended to start with 10-12 reps for multiple sets.

Deep Squat + Thoracic Rotation

The deep squat with thoracic rotation is a more advanced drill that is a
prerequisite for the overhead squat.

There are two variations of this one:

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 The first one is done with no weight for reps, and the second is done with a light
DB (2-3kgs) and held for a short time. The goal is to keep your hips in a deep squat
position while you reach overhead with one arm. Start with three sets of 8 on each side.

Spiderman w/ Thoracic Rotation

The Spiderman with thoracic rotation is great for hip mobility and thoracic
rotation. To begin the movement, start in a push-up position.

The first step is to bring one leg outside your hand. In this position, you should
feel a stretch on the hip flexors on the back leg and a stretch on the adductors on the
front leg. The second step is to reach the sky with the hand, ensuring you rotate through
your thoracic spine. Hold the top position for 3-5 seconds, then swap sides. We
recommend starting with 6-8 reps on each side for multiple sets.

Side-Lying Thoracic Windmill

The side-lying windmill is a great exercise to improve thoracic extension and

rotation. Lying on your side, start with your hip flexed at 90 degrees, resting your knee
on a foam roller. Glide your top hand around your head, with the goal being to get your
arm to reach the floor on the opposite side. We recommend starting with 6-8 reps on
each side for multiple sets.

The benefits of improved thoracic spine mobility

Below are some benefits of improved thoracic spine mobility. It is not something
that you will regain overnight; it takes a habit of correcting poor postural syndromes
and incorporating some exercises that have proven effective in increasing thoracic
mobility.
o A lack of kyphosis (slumped shoulders)
o Healthier shoulders
o Reduced neck and low back pain
o Improved range of motion
o Less shoulder pains
o Less lower back pain
o Improved spinal curvature
o Improved lung volume

IV. VERTICAL PULL AND PUSH

Exercises involving pushing and pulling can be categorized as horizontal or

vertical. A horizontal push or pull exercise involves bringing the weight straight out in
front of you toward and away from the torso. An exercise where the weight is raised
and lowered overhead is referred to as a vertical push or pull.

A push exercise is one in which the muscle tightens during the concentric phase
of the motion to push weight away from the body and lengthens during the eccentric
phase of the motion to push weight back toward the body. Push-ups, bench presses,
back squats, and forward lunges are examples of pushing exercises. Prime movers,
including the glutes, quadriceps, calves, pectorals, deltoids, and triceps, are worked
through these exercises.

On the other hand, a pull exercise happens when the muscle extends as the
weight moves away from the body during the eccentric phase of the movement and

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 pulls weight toward the body during the concentric phase. Prime mover muscles used in
pulling exercises include the latissimus dorsi, trapezius, biceps, forearms, obliques, and
abdominals.

Push-up and Bicep-curl are example of push and pull exercise.

The below are the step in doing Push-up and Bicep-curl:

PUSH-UP:

1. Put your hands slightly wider than your shoulders and get on all fours.
2. Your legs and arms should be straight.
3. Reduce your height until your chest is almost parallel to the floor.
4. Push yourself back up after pausing.
5. Repeat.

Modified Version: Place your hands slightly more than shoulder-width apart and your knees
comfortably apart. Make sure you contract your abdominal muscles and keep them tight
throughout the exercise. Slowly bend your elbows and lower your chest until your chin
reaches the ground, then slowly return to the starting position.

BICEP-CURL:

1. With a dumbbell in each hand, stand to begin. Forearms should be extended in front
of your body, with elbows resting at your sides.
2. By bending your elbows, raise the dumbbells all the way to your shoulders. Squeeze
the muscle to hold for a brief period after reaching the top.
3. Slowly reverse the curl, then do it again.

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V. Lifting and Throwing

Mobility exercises are used to increase the range of the movements and motions of what
are body can perform. One of these mobility exercises focuses on strength, to improve
our strength we should have a mobility exercises in lifting and throwing.

The following are the basic exercises to improve our strengths in performing
lifting and throwing.

Catcow

Our back is the frame that supports your power. When we lift, our back bears the
load while changing positions, such as in pulling or squatting. Before you lift, your back
should move comfortably through the hollow and arched positions to activate the
muscles that control and guard this movement.

90/90 Hip Stretch

Being a weightlifter do a lot of squatting. Not only do you have to squat low in
the competition lifts, but you have to keep your body tall, with your chest up while doing
so. Doing this exercise, it warms up our hips for the correct squat position, our lower
back is activated for an upright torso in your lifts.

Shoulder Thoracic Opener

Weightlifting requires a bulletproof shoulder, especially in the front rack position.

In the front rack, you bring your elbows through with an upright, which is much easier
said than done it you are a bit stiff or haven’t practiced holding a bar on your clavicles
before.

Overhead Squats

Overhead strength is a staple of the sport. Catching a heavy bar overhead in a

squat is an everyday task when snatches are on your program. As such, your workouts
will go a lot smoother if you’re comfortable doing a full overhead squat.

Half-Kneeling Ankle Dorsiflexion

Our ankle play a major role in your squats. They Determine how long can we go
with an upright torso. If one person is not blessed with stellar ankle Dorsiflexion, your
squats is limited by how far you can bring your knees past your toes with your heels
down.

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 Benefits of Mobility Training (Lifting and Throwing)

o Promotes good posture (looking at you, desk-workers).

o Helps prevent knots and injuries.
o Relieves tension associated with sedentary lifestyles or over-exercising.
o Improves all-round functional fitness performance.
o Increases range of movement, helping us stay active and healthy longer in life.
o Reduces joint deterioration (prevention is always better than cure).
o Prevents aches and pains (and prevention… you know the drill).
o Helps build stronger, more adaptive muscles and joints.

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.
1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

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 SYNTHESIZING YOUR KNOWLEDGE

SUMMATIVE ASSESSMENT

Activity:

Instruction: Complete the table by identifying the given exercise/drill and by providing the
benefits of performing them.

Exercise/Drill Definition and Benefits of exercise

1. Standing Heel Lifts

2.Push Up

3.The Cossack Squat

4. Half-Kneeling Ankle Dorsiflexion

5. Side-Lying Thoracic Windmill

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 FORMATIVE ASSESSMENT

Activity: Answer the following question in the form of essay writing.

1. Why is it essential for the back to move comfortably through the hollow and arched
positions before lifting, especially when performing tasks like pulling or squatting, and
how does this preparation contribute to supporting the power and safeguarding the
movement of the back?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

2. Examine the critical role of overhead strength in weightlifting, particularly the

significance of catching a heavy bar overhead during exercises like snatches. How does
the proficiency in performing a full overhead squat contribute to the overall success and
efficiency of weightlifting workouts?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

3. Explain the different mobility training. What are the importance of each mobility
training and their contribution in your everyday life as students?

_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

RUBRICS FOR ESSAY WRITING

Criteria Numerical Value

Descriptions 5 4 3 2 1
A. Content
The ideas are thoroughly explained and developed
through facts, examples, statistics, and reasons.
B. Organization
The ideas or thoughts given were in orderly
manner. It has a beginning, middle and end that
makes sense to a reader
C. Quality of writing
Ideas present were brief and substantial. Were able
to provide ideas that match on the topic and were
able to supply ideas needed.

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 Activity: Make it up!

Instruction: Create an exercise routine in mobility training. The exercise routine should
be enjoyable, engaging, and easy to perform. (30 pts.)

Kindly refer to the given rubrics below.

RUBRICS FOR EXERCISE ROUTINE IN MOBILITY TRAINING

CRITERIA POINTS
Warm up and stretching 5 4 3 2 1
Movements are low impact and rhythmic to safely increase blood flow.
Warm-up was a minimum of 5 minutes long. Proper form of static
stretching was exhibited, and applicable muscles identified.
Timing and execution 5 4 3 2 1
Were able to perform the routines synchronously. The routines were
performed and executed properly in a right posture.
Exercise routine 5 4 3 2 1
Performed various exercise routines that were not complicated and easy to
perform.
Routines included were appropriate in hitting the target in improving mobility.
Preparedness 1 5 4 3 2
Has mastery with the routines, there was no need to copy with the other
members.
Maintain focus, enjoys the performance and smiles all throughout the
performance with a consistent eye contact in the audiences.
TOTAL:

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 REFERENCES:

What is mobility training & why it should become part of your routine? EVO SWITZERLAND.
https://evofitness.ch/mobility-training/

Push-Pull Training Can Build Muscle, Increase Strength and Reduce Imbalances Tonal.
https://www.tonal.com/blog/push-pull-training-workout-routine/

Module 4 Mobility Training Studocu Premium. https://www.studocu.com/ph/document/don

-honorio-ventura-technological-state-university/physical-activities-toward-health-
and- fitness/module-4-mobility-training/

8 Exercises to Increase your Hip Mobility Spine Institute of North America. https://spineina.
com/blog/8-exercises-to-increase-your-hip-mobility/

Hip Mobility Exercises: Proven Routines to Unlock Tight Hips Jarlo Ilano, MPT. https://gmb.io
/hip-mobility/

Thoracic Spine Cleveland Clinic. https://my.clevelandclinic.org/health/body/22460-thoracic-

spine

5 Exercises for Thoracic Mobility Movement Enhanced. https://www.movementenhanced.

com.au/blog/5-exercises-for-thoracic-mobility

Benefits of Thoracic Spine Mobility Westcoastsci Active Physiotherapy. https://westcoastsci.

com/blog/importance-of-thoracic-upper-backmobility/

The Importance of Thoracic Spine Mobility Behm Muscle and Joint Clinic. https://www.behm
mjc.com/blog/the-importance-of-thoracic-spine-mobility

Excellent 10points Good 8 Points Fair 5 Points Poor 3 Points Scribd. https://www.scribd.
com/document/505929727/aerobics-rubrics

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 About the Authors

JAMAICA ANNE G. VILLO is a senior high school

teacher at Manacsac High School. Her main goal is to inspire
and encourage students to do their best in order for them to
reach their full potential as individuals. She believes that her
greatest teaching strengths are her ability to understand and
relate to students needs and interests and to be a person who
exemplifies values and character. She desires to pursue more
in-depth studies that will equip her with practical expertise in
her field.

ARVIN P. NANGLEGAN, instructor and currently

designated as Sports Director at King’s College of the Philippines-
Bambang Inc. His goal is to educate the young, as Physical Education
instructor he aspires to inculcate the pivotal role of Physical Education
in the optimum development of every individuals. This endeavor,
benchmark his desires in pursuing greater heights of obtaining
knowledge. Indeed, as an educator he lives in this quote. “Education
is a lifetime Commitment”

EMMANUEL VONN C. SANTIAGO is a dedicated educator

currently teaching at Cabiao National High School and serving
as a part-time college instructor at Nueva Ecija University of
Science and Technology San Isidro Campus. He brings his
passion and expertise in Physical Education to both roles,
inspiring students at multiple levels of education.

In 2022, Mr. Santiago achieved a significant academic

milestone by completing his Master's degree in Educational
Management. However, this accomplishment has not quenched
his thirst for knowledge. He is now setting his sights on
obtaining a Master of Education in Physical Education from
Wesleyan University of the Philippines. His goal is to further
enhance his teaching capabilities by acquiring more
comprehensive knowledge and innovative techniques in the
field of Physical Education.

Mr. Santiago operates under the guiding principle that all work
should be done in service of and to glorify God, a value he also
strives to instill in his educational pursuits.

CHRISTIAN A. SANTIAGO is a junior high school teacher at

Vega National High School. Currently serves as the Faculty
President and designated as the Health and Nutrition
Coordinator of VNHS. As an educator, Mr. Santiago not only
aims to promote wellness and active lifestyle to the learners but
also promotes nutrition as one of the main factors to enhance
one’s well-being. A passionate and experienced Physical
Education teacher seeking a challenging role where I can
leverage my expertise in physical fitness and sports instruction
to foster a positive and active learning environment for
students.

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Jude Stevenson L. Padiernos is part of the faculty of Junior
High School at Honorato C. Perez Sr. Memorial Science High
School or commonly known as Sci-Hi. His goal in his teaching
life is to cultivate and nurture students not just in academics
but also in improving their healthy lifestyle. Also, one of his goal
is to let the students love different sports and dance, these
hobbies will help them in not just in their physical appearance
but also helps them in their studies. He is passionate in different
sports and in folk dancing, one of his dream is that one of his
players will be part of a national team that will represent our
country and to perform in national stage.

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