Module No.
1 (Week 2)
STRETCHING, TWISTING, SQUATS, LUNGE, BALANCING
OVERVIEW OF THE TOPIC
In this module, you will learn and understand the importance of Core training specifically in most of the
physical activities that we do in our everyday life. The Core muscles provide support in terms of mobility and stability
when our body moves.
Training your core muscles which follows the training principles of progression, regression and overload will
enhance and also improve the efficiency of your movement.
Core Training
-Core training is considered as the strengthening and conditioning of the core muscles surrounding the mid-section
of our body—the abdomen, hips, pelvis, and lower back. These muscles wrap and protect the spine which is
responsible for stabilizing and balancing the body during movement. And also, core training refers to core
stabilization or balance training.
Fundamental Movement Skills
•The Fundamental Movement Skills (FMS) are some of the most common actions from childhood to adulthood.
•FMS consists of three skills groups that define physical literacy which are the non-locomotor, locomotor, and
manipulative skills.
A. NON-LOCOMOTOR
•Any movement that does not travel, but uses the available space in any direction or movement organized around
the axis of the body (axial movement); bending, twisting, stretching, and swinging is an examples of axial movement.
Ex. Stretching, twisting, squats, lunge, balancing.
B. LOCOMOTOR
•Locomotor movement skills are those in which the body is moved in one direction, or a combination of directions,
from one point to another. Activities such as walking, jogging, moving forwards, backward, side- shuffling, skipping,
running, jumping, hopping, and leaping are considered fundamental locomotion movements.
C. MANIPULATIVE
•Manipulative movements are movements that involve the use of a body part like hands or feet to move or
manipulate an item. Manipulative movements can include gross motor skills, like kicking or bouncing a ball, or fine
motor skills, like writing or coloring. Manipulative motor skills are often important in sports.
Assessments of Physical Activity and Readiness
Besides your movement skills competency, checking your current levels of activity and fitness is crucial to
determine the readiness of your body for physical activities.
Most of the Assessments being done are the PAR-Q where the results of this test will determine if you have a
medical problem and need to address it as soon as possible.
This assessment will be done before participating in the fitness test or any physical activity.
Module No. 2
POSTURE AND CORE STABILITY
Core stability muscles, or postural muscles, are the deep muscles in your abdomen, pelvis, and back. They
act as a corset or scaffolding holding you together rather than moving your trunk. It is important tohave good
postural muscles to help maintain a good posture. In the abdomen, there are four layers of muscles.
And also, there are syndromes that are developed when the muscles of your shoulders, neck, and chest are
out of balance — some too weak and some too tight.
The core is the group of the trunk and hip muscles that surround the spine, abdominal viscera, and hip. Core
muscles are essential for proper load balance within the spine, pelvis, and kinetic chain. They spare the spine from
excessive load and are essential for lad transfer between the upper and lower body.
Core stabilizers are made up of 3 main muscles groups — your Transverse Abdominals(Deep Abs); your Pelvic Floor
(a sling from your pubic bone to tail), and Multifidus, (small segmental muscles lining your spine)
Mobilizers of the spine are the more superficial muscles that cross over multiple joints so that when they contract,
they move many joints at once:
- the rectus abdominus,
- obliques,
- lateral portions of erector spinae,
- latissimus dorsi
- quadratus lumborum.
Module No. 3
Movement competencies are essential to participation in physical activity. If movement competencies are not
developed and nurtured from a young age, this can lead to inactivity and the health and social problems linked to
inactivity.
The following graphic provides examples of how movement competencies set a foundation for participation in
different physical activities.
We divide movement competencies into more specific skills including: SENDING, Transporting, RECEIVING, AND
BODY CONTROL.
Sending includes how a child moves or sends an object away from them. This can include throwing, kicking, head
butting, or other creative methods. For example, if the goal of a game is to hit a target (e.g. a plastic cone/pylon), the
child has a number of different options. For example, s/he could throw underhand or (sending upper overhand body)
or kick (sending lower body) the ball, aiming for the target.
Receiving skills include how a child catches or receives an object. This can include catching, using a foot to stop a
ball, trapping an object with their body, or other creative methods.
Transporting skills include different ways to move around the environment such as walking, running, hopping,
skipping and jumping (upright transporting), but also rolling and tumbling (vertical or prone transporting).
Body control skills involve balance and skills that require us to move one part of our body while keeping the others
still. It can include body control skills while stationary (e.g. standing while putting on shoes or reaching up to get an
object from a high shelf) or while moving (e.g. walking while balancing on the curb of a sidewalk)
Coordinated movements are how a child combines the different types of movement skills together in everyday
activities and play. This can include catching a ball while running or navigating an outdoor playground.
WHAT IS MOBILITY TRAINING?
- It combines mobility exercises that increase the range of movements and motions your body can perform. These
include flexibility, but also balance, pliability, and strength. The full combination is the best way to avoid injury.
Axial Movement - Type movement is done by a part or several parts of the body in a stationary place.
Locomotor Movement - Type of movement that brings the performer from one place to another.
Body Divisions - A major section or segments of the body.
Direction of Movements - Directions of steps can be indicated either in relation to the room or in relation to the
body position.
Movement - The act or an instance of moving; a change in place or position.
