Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module Week 9

TOPIC OR LESSON: Cardiorespiratory Fitness & Locomotor Skills

SUB-TOPIC/S : Locomotor Skills, Crawling /Running /Jumping
OVERVIEW OF THE TOPIC
Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and respiratory systems
to supply oxygen to skeletal muscle mitochondria for energy production needed during physical
activity.
Locomotor skills involve transporting the body or traveling from one point to another with the
goal of maintaining dynamic stability while the body is displaced. Skills progress through stages of
development. Basic acquisition of the fundamental techniques. proficiency in fundamental skills leads to
greater readiness and confidence to explore new activities and learn more skills, as well as participate in
a wide range of activities. When this happens, there are more opportunities to have fun, become fit, and
even excel in sports. Locomotor Skills enable everyone to move through different environments moving
their bodies from one location to another, helping them build confidence and develop a sense of
freedom. Having the proper amount of physical activity is thus important for gaining the maximum
benefits and mitigating risks while having mature locomotor patterns is crucial to building lifelong
physical activity habits

Locomotor Skills
Crawling Exercises
The crawling pattern impacts our neuromotor abilities, core stability, and mobility. Crawling
requires synchronous or contralateral movement of the limbs on both sides of the body. This demands
that information pass through the corpus callosum (a broad band of the nerve), which links both
hemispheres of the brain, hence, establishing new neural connections and strengthening them. This
appears to improve coordination and learning.
During contralateral movements, the core is responsible for transferring energy across the
midline. A pronounced "wagging" of the hips while crawling is an indication of poor core stability.
Getting into a quadruped position and rocking the hips back toward the heels functions to help
mobility of the limb—pelvic complex.
Sample crawling Exercises
Standard Progression
Linear Movement Baby Crawl Linear bear crawl
Linear crab crawl
Gorilla crawl
Plank crawl
Lateral Movement Circular Crawl Lateral bear crawl
Lateral crab crawl
Sideways Gorilla crawl
 Lateral side walk
BABY CRAWL
Starting Position - In a quadruped position, align the knees under the hips and the wrists under the
shoulders.
Procedure:
1) Move contralaterally by stepping forward with one hand and the opposite knee.
2) Repeat with the other hand and knee.
3) Keep the steps small so that the opposite arm and leg can work together.
4) Crawl backwardly by performing the same contralateral movement pattern.

Circular Crawl
Starting Position
Procedure
1) Pretend there is a string attached under the belly button to the ground.
2) Start to circle, stepping with the opposite hand and foot
3) Circles around the belly button and not around the hand

Take Note
1.) Take small steps at a time.
2.) Neck in neutral position
3.) Core is engaged throughout the movement
Exercise Progression
Linear Crawl
Starting Position: Same as the baby crawl but slightly lift the knees about two inches off the ground.
Procedure
1.) Move contralaterally by walking forward with one foot and opposite hand.
2.) Keep crawling forward, moving the opposite arm and opposite leg together.
3.) Crawl backward by keeping the same movement pattern.

Lateral bear crawl

Starting Position: Same as the linear bear crawl.

Procedure:
1.) Move sideways to your left by walking left hand and right knee simultaneously to right a few
inches.
2.) Follow with the right hand and left knee moving in the same direction.
3.) Continue crawling over a distance.
4.) Reverse the pattern by moving to your right, walking with the right hand and left knee
simultaneously.
5.) Follow with the left hand and right knee.
6.) Continue crawling over a set distance.
Take Note:
1.) Take small steps to keep the hip stable and to keep up with the contralateral movement.
2.) Keep the knees as close as to the floor.
3.) Do not allow the hips to rise up.
4.) Keep the lower back from rounding.
5.) Maintain the brace.
Linear Crab Crawl
Starting Position
1.) Sit on the floor with knees bent and flat.
2.) Place the hands on the floor behind the glutes and slightly lift the glutes ( a large muscle of the
buttocks).

Procedure:
1.) Move the right hand behind your hip while simultaneously pushing off with the left foot. You are now
moving your rear leading.
2.) Follow with the left hand and the right foot.
3.) Continues moving forward over a set distance or number of repetitions.
As a progression reverse the pattern crawling back with the feet leading instead of the rear.

Lateral Crab Crawl

Starting Position: Same as the Linear Crab Crawl
Procedure:
1.) Keep the hips off the floor and begin to move sideways.
 2.) Step to the right with the right hand and left foot followed by the left hand and right foot.
3.) Continue moving sideways.
4.) Reverse the pattern by stepping to the left with the left hand and right foot followed by the right
hand and left foot.

Take Note:
1.) Maintain the abdominal brace throughout the movement.
2.) Take small steps to keep up with the contralateral movement.
3.) Keep the glutes off the ground.
Gorilla Crawl
Starting Position:
1.) Start in a crouching position.
2.) Position the feet shoulder-width apart.
3.) Place the weight on the balls of the feet.
4.) End over and place the hands on the floor.
Procedure:
1.) Shift the weight of the body to the hands as you jump forward.
2.) Land with the feet positioned outside the hands.
3.) Reach forward again and place the hands on the floor before jumping.
4.) Continue moving forward over a set distance or a prescribed number of repetitions.

Sideways Gorilla Crawl

Starting Position: same as the gorilla crawl
Procedure:
1.) Lift the hands and reach out to the left
2.) Place the hands o the floor and jump with the feet past the hands to the left.
 3.) Continue moving in the same direction.
4.) Reverse the direction but continue to perform the same movement pattern.

Procedure:
1.) Lift the hands and reach out to the left
2.) Place the hands o the floor and jump with the feet past the hands to the left.
3.) Continue moving in the same direction.
4.) Reverse the direction but continue to perform the same movement pattern.

Take Note
Stay low in a crouching position throughout the entire movement.
Reach out with your hands as soon as the feet land on the floor.
Plank Walk
Starting Position:
1.) Start on a straight arm plank position.
2.) Keep the wrist under the shoulder.
3.) Extend the legs and keep the feet close together.
Procedure:
1.) Take a small step forward with a right hand and left foot followed with the left hand and right leg.
2.) Continue moving in the same direction.
3.) Keep the steps small.
4.) Maintain the plank by keeping the body in a straight line and the knee straight.
5.) Reverse the direction.
Lateral side walk
Starting Position: same as the plank walk

Procedure
1.) Move the right hand close to the left hand at the left foot step out so the feet are about hip
width apart.
2.) Then move the left hand out so that the hands are about shoulder width apart as the right foot
steps in.
3.) Keep moving in one direction bringing the feet together as the hands step out wide and the
feet out wide as the hands are back together.
4.) Reverse the crawl by moving in the opposite direction.

Take Note: keep the body in a straight-line front from the head to the heels. Take small steps at a time
to keep the core tight and to lessen the movement on the hip. Neither let he hip sag nor rise up.

Jumping and Landing

To practice proper mechanics of jumping and landing safely, perform simple box jumps (e.g.
forward, reverse) and single-leg lateral bounds wherein the landing is held for three seconds (i.e stick
the landing) before bounding to the opposite side and landing on the opposite leg. Before doing drills
warm up first and include exercises that activate the glutes. Avoid landing stiff-legged because shock is
transmitted to the joints instead, specifically the hip, knee, and ankle.
Start the activation of the glutes exercise routine by performing hip flexor and psoas stretch to relax the
hip flexors and specifically suppress the psoas muscle.

Hip Flexor and psoas stretch

Jumping (upward motion)

1.) Stand tall and your feet hip-width apart.
2.) Flex the elbows 90 degrees and hold the arms in front of the chess.

Sit back on your hips (half squat) as you extend the elbows behind. Keep your arms along the side of the
trunk.

Drive the arms forward to activate the legs into jumping forward landing on the box.

Landing (downward motion)

1.) Land softly and decelerate the body by distributing your weight evenly over the entire foot.
 2.) Keep the spine neutral by looking forward.
3.) Keep the knees behind the toes by activating your glutes.
4.) Keep the knees or track or aligned with your toes (i.e avoid collapsing the knee inward or
medially.
5.) Keep the elbows flexed at 90 degrees and hands above them.
High Knee March Walk
Starting Position: stand tall, keep the chest up and look straight ahead.
Procedure
1.) Drive one knee above the hip as you swing the arms with elbows bent at a 90-degree angle.
2.) Keep the heel close to the glutes and dorsiflexed.
3.) Keep the toes up or plantar flex the support foot during the knee drive.
4.) March slowly and avoid slamming the foot onto the ground.

Exercise Progression
High Knees
Starting Position: Stand Tall
Procedure
1.) Drive the knees high with the hip and quickly bring it back on the ground.
2.) Perform this with alternating leg.
3.) Concentrate the body weight on the ball of the foot.
4.) Swing the arms while keeping the elbows bent 90 degrees.
5.) Continue moving forward as possible until the desired distance is covered.
6.) Focus on technique first before increasing the tempo of the movement.
Exercise Variation
Lateral High Knees
Follow the execution of high knees but move sideways.
Perform on one side first until a desired distance is covered and repeat on other side.
A-Skips
Starting Position. Stand tall. Keep the chest up and look straight ahead.
Procedure:
1.) Skip forward by pushing from one foot and driving the other knee up high above the hip.
2.) Swing the arms forcefully while the elbows are bent in a 90-degree angle.
3.) Continue to skip forward while performing on one side first ( i.e ) with the same knee driven
higher repetitively.
4.) Progress by skipping forward at alternating knees or legs.
Take Note
1). Push off quick and fast
2.) Avoid jumping too high.
3.) Focus on technique first before increasing the tempo of the movement.
Exercise Progression
A- Skips with alternating knee
Exercise Variation
Lateral A-Skips
1.) Follow the execution of A- skips but move sideways.
2.) Perform on one side first until the desired distance is covered.
3.) Repeat on the other side.
Procedure:
1.) Push off with one foot and step sideways with the other foot.
2.) Lift the push-off foot and go back to the starting position.
3.) Keep the weight centered on the body.
4.) Keep the heel off the ground or stay on the balls of the feet.
5.) Maintain the heel at the same level (avoid bobbing up and down).
6.) Continue to move sideways until the desired distance is covered.
7.) Change direction and repeat on the other side

CARIOCA
Starting Position: Start with the knees slightly bent and feet wider than the hip.
Procedure:
1.) Moving to the right, lift the left foot up and cross it in front of the right foot.
2.) Then move the right foot to the side to go back to the starting position.
3.) Cross the left foot behind the right foot and move the right foot to the side.
4.) Continue moving to the right, crossing the left foot forward than behind until the desired
distance is covered.
5.) Repeat on the other side.
Take Note
1.) Raise the arms to the side at shoulder height to keep the balance.
2.) Keep the shoulder square.
3.) Twist the hip every time the leg crosses.
4.) Move on the balls of the feet.
Exercise Variation
High Knee Carioca
Follow the execution of carioca.
Powerfully drive the knee up almost in line with the hip as it crosses over the front leg.

Activity 1: PICTURE ME
Directions: The following words are so important to our cognition of the topic, Unjumbled the letters to
form a skill based on the picture below.
1. pinghop ___________
2. Lingcraw ___________
3. chingmar ___________
4. bingclim ___________
5. lopingal ___________
6. dingsli ___________
7. pinglea ___________
8. nningru ___________
9. kingwal ___________
10. pingjump ___________
11. bicsaero ___________
12. clingcy ___________
13. mingswim ___________
14. xingbo ___________
15. kingplan ___________

ACTIVITY 2 Spot the Term /Test your Knowledge

DIRECTION: Derive the answer from the enumerated important terms .
Locomotor skills Cardiorespiratory fitness or CRF Aerobic activities Running
Jumping Skipping Motion Leaping Crawl Mitochondria

1. Are membrane-bound cells that generates most of the chemical energy needed to power the cell’s
biochemical reaction.
2. Involve transporting the body or traveling from one point to another with the goal of maintaining
dynamic stability.
3. Is defined as an individual’s change in space over a time period. Movement can either be forward or
backward.
4. Consists of a forward step followed by a hop on the same foot. There is alternation of the lead leg
with an uneven rhythmic pattern.
5. Occurs when the body is projected into the air by force generated in one or both legs and the body
lands on one or both feet.
6. These are physical activities that require repetitive and sustained movements of large muscle groups
over a period of time.
7. Jump and spring a long way.
8. Move forward on the hand and knees or by dragging the body closer to the ground.
9. Refers to the integrated function of the cardiovascular and respiratory system to ensure a continuous
supply of oxygen and nutrients as well as the elimination of waste products or substances.
10. Occurs when (1) legs alternate to propel the body through the air or the support phase, (2) both feet
are lifted off the ground or the flight phase, and (3) a foot strikes the ground upon landing or the
recovery phase.

Activity 3: Integrating Purposes

Recognize if the following are True or False
1.) Skills progress through stages of development.
2.) Proficiency in the fundamental skills leads to greater readiness and confidence to explore new
activities and learn new skills, as well as participate in a wide range of activities.
3.) When this happens, there are more opportunities to have fun, become fit, and even excel in
sports.
4.) In contrast not having enough skills means playing less and choosing not to participate in
physical activities.
5.) Mastery of the fundamental skills is the key to developing and maintaining lifelong physical
activity habits.