UNIVERSITY OF CALOOCAN CITY

Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

COLLEGE OF LIBERAL ARTS AND SCIENCES

PHYSICAL FITNESS AND WELLNESS

SUBJECT CODE : PE 111

MODULE NO. :6
WEEK :7
TOPIC OR LESSON : Body Movement and Basic Position
SUB-TOPIC/S : Basic Positions

OVERVIEW OF THE TOPIC

Movement can be initiated from a variety of positions. To attain a position

we start at one and end in another. Posture is a position which one holds their
body when standing, sitting or position it in a way appropriate to the movement
that is desirable kneeling, lying or for a specific work. Maintaining a good
posture is vital to your overall health. Unknown to many, a good posture is just as
essential as a healthy diet, sleeping comfortably and exercising. It ensures that
your body is well poised to undertake daily tasks with more vigor and energy, all
the while keeping away fatigue. It’s a core pillar to your overall physical health.

LEARNING OUTCOMES

1. Application of safety precautionary measures

2. Good body posture

LEARNING OBJECTIVES

At the end of the week, the students are expected to:

1. identify the different of basic positions;
2. discuss how these basic positions help develop coordination, balance
and posture, and it’s importance;
3. execute with precision the different basic positions; and
4. follow safety precautionary measures in performing body movements and
basic position.

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

ENGAGE

Activity 1: Picture Analysis

Directions: Name the different positions that you know based on the pictures
below. (name at least 2)

ACTIVITY 1

ANSWERS

1. standing feet parallel postion 17. hook lying position

2. standing stride position 18. back arm position
3. lunge position 19. front arm position
4. half knee bend position 20. side arm position
5. full knees bend position 21. dogstand position
6. long sitting position 22. bridge stand position

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

7. hook sitting 23. hands on waist

8. frog sitting position 24. hands on shoulders
9. tuck sitting position 25. hands on chest
10. tride sitting position 26. hands on neck
11. side sitting position 27. arms forward
12. long sitting rest position 28. arms sideward
13. heels sit position 29. arm oblique
14. back lying position 30. arms upward
15. front lying position 31. arms reverse oblique
16. prone lying position

QUESTIONS:
1. What was you basis in identifying the different positions shown in the pictures?
- All aspects of the body, from head to foot, serve as my foundation for
identifying the various positions seen in the pictures.
2. What do you think its importance to each individual?
- Proper positioning promotes blood flow, supports our muscles, ligaments, and
tendons, and keeps our nerves and blood vessels healthy. People who use a
variety of positions on a regular basis are less likely to suffer from back and neck
problems.

EXPLORE

Activity 2: Let’s Do It
Directions: Identify and execute the following:

1. Bend one knee, the other leg straight, weight on both feet, hands on hips
2. Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of
the legs.
3. Knelling on both knees, with knees apart.
4. Legs and toes are extended forward; hands at the rear in the floor. Elbow and
body straight.
5. Lying on the back, the body us well extended, arms overhead, toes pointed.
6. Bend knees about 45 degrees angle; feet flat on the floor, hands on hips.
7. The body is supported with the right or left arm; the body is well extended.
8. From kneeling position, sit on the heels of the feet, toes pointed. Hands on
hips.
9. Raise arm upward, palms facing each other, elbows touching the ears, the

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

whole arm in line with the body.

10. From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

EXPLAIN

Activity 3: Think and Share

Directions: Explain briefly the following questions

1. Name the different basic positions where most exercises begin

2. What are the importance of these basic positions in terms of developing
one’s coordination, balance
and posture?
- The significance of basic stances in establishing coordination, balance,
and posture, we improve sensory processing to ensure that the body
receives and interprets the correct messages from the muscles in terms of
their position, relationship to one another, speed of movement, and
amount of force used, as well as Sitting and standing with proper postural
alignment will allow one to work more efficiently with less fatigue and
strain on the body's ligaments and tendons.
RUBRICS

4
Exemplary Comprehensive / analytical answer
(100 %)

3
Well written / include some analysis
Competence
(85%)

2
Well written but lack balance / lacks analysis
Less than
consistent

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

1
Lacks organization / no analysis
Little or no
Success

ELABORATE

Activity 4: Interpretation
Directions: Execute and practice the following:
Sample conditioning exercises
I. Neck Exercise:32 cts.
A. Head Twist 16 cts.(do it slowly)
1. Twist head to the right……………….ct.1
2. Position………………………………….ct.2
3. Repeat………………..…………up to 6 cts.
4. Repeat Nos. 1-2 to the left ….up to 8 cts.
5. Repeat all ……………………………16 cts.
B. Head Rotation – 16 cts (do it slowly)
1. Star by bending the head forward slowly rotating the head to the
right, back, left, front……………..8 cts.
2. Repeat No. 1 to the left………………………..8 cts
3. Repeat all………………………………………16 cts.

II. Arm Stretch upward:32 cts.

S.P. Standing feet together, hands in reverse “T” position
1. Stretch right arm forward…………………………..cts. 1
(arm close to the ears)
2. Position…………………………………………………cts.2
3. Repeat No. 1 to with the left………………………cts. 3
4. Position…………………………………………………cts. 4
5. Repeat all, rifgt and left alternately……………28 cts.

III. Lunge
P.S. Wider stride:hands on hips
A. Lunge – 32 cts.
1. Lunge sideward right…………………………..cts 1, 2, 3

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

2. Position…………………………………………………ct.4
3. Repeat all right and left alternately……………..28 cts.
B. Deep Lunge: 32 cts.
1. Deep lunge sideward right ………………….…….7 cts.
2. Position……………………………………………..…..ct. 8
3. Repeat Nos. 1 and 2 L, R alternately three
times more……………………………………….….24 cts.

IV. Long Sitting; Forward Trunk Bend: 32 cts.

S.P. Long sitting: Forward Trunk Bend: 32 cts.
1. Arm sideward …………………………………….…….ct. 1
2. Arms upward close to ears; palms facing front…..ct.2
3. Bend trunk forward as close to the legs as possible;
arms reach forward………………………………….….cts. 3, 4
4. Repeat Nos. 1-2 and 3 seven times more……………28 cts.
5. end in a supine lying position hands on thigh…..last count

EVALUATE

Activity 5: Name the following:

Directions: Name the different positions where most exercises begin based on the
pictures in each number.

1. 2. 3 4. 5
______________ ______________ ______________ ______________ ___________

REFERENCES

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

● https://www.youtube.com/watch?v=fZg6ik8EExg
● http://alcarsarazanotebook.blogspot.com/2011/07/basic-position-where-
most-exercises.html
● https://www.youtube.com/watch?v=6fPP0EZGaQg
● https://www.youtube.com/watch?v=yLnGiPttDDk&t=36s

Noted By:

JENNIFER. G. DELA CRUZ, LPT, Ed. D.

Head, PE Department

Recommending Approval:

BERNADETTE B. ENRIQUEZ, LPT, DPA

Dean, College of Liberal Arts and Sciences

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

Approved by:

ATTY. RODERICK P. VERA, LL. M.

Vice President for Academic Affair

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