Duarte Applied Motor Control and Learning Exercise, Sports and Dance

Module – Bachelor of Physical Education
DAEHAN COLLEGE OF
BUSINESS AND TECHNOLOGY, INC.
COLLEGE DEPARTMENT
Student’s Module in
Applied Motor
Control and
Learning
Exercise, Sports
and Dance
Coverage: Midterm
Prepared by:
EMMANUEL J. DUARTE, LPT

MAPEH/PE Instructor
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Quarter 1:
Motor C0trol – Reflex and
Hierarchical Theory
Introduction
Have you ever wonder what is the nature of movements? How it

occurs in the human body. In this quarter, we are going to and define and
discuss the idea of motor control to improve performance and to
understand how movements occur.
Motor control (MC) is a relatively young field of research. It may be
defined as an area of natural science exploring how the central nervous
system (CNS) produces purposeful, coordinated movements in its
interaction with the rest of the body and with the environment.
Let’s Get Started!
What is motor control?

Motor control is a complex process involving the coordinated
contraction of muscles due to the transmission of impulses sent from the
motor cortex its motor units. It is the process initiating, directing, and
grading purposeful voluntary movement. – Physcopedia
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In reality, the process of controlling movement begins before the plan is

executed and ends after the muscle have contracted.
It is a top-down process of the nervous system that occurs before the
actual movement is performed (planning -> programming -> execution),
that appropriately adjusts for force, tone and timing.
During the intended movement goal, the nervous system continues to
assess its performance and adjusts force, timing and tine accordingly with
sensory information from proprioceptors, visual and vestibular systems.
This information that is obtained can be stored from future performance
of the same task. If this is then repeated, a new skill can be learnt. As we
proceed see what is motor learning below.
In reality, the process of controlling movement begins before the plan is
executed and ends after the muscle have contracted.
The aim is to reduce the cognitive demand during a skill or task i.e.
learning to drive and talk at the same time.
Understanding the Nature of Movement

In our everyday life, we can’t figure out how many times we moved.
Movement is very essential to us for it defined our humanity. But how does
movement occur?
Movement emerges from the interaction of the three factors
I
1. Individual
2. Task M
3. Environment T E
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Individual
 Action – “Goal-directed” movements
 Perception – sensory integration
 Cognition – metal functions underlying the establishments of a goal
Task
 Stable vs Mobility – ex. sitting vs walking
 Manipulation
Environment
 Regulatory – essential elements that determine the movement, ex.
chair height
 Non-regulatory – features that are not essential but may affect the
performance, ex. background noise
Theories of Motor Control

The different theories on MC reflect existing ideas of how movement is
controlled by the brain. Each different theory emphasizes the different
neural components of movement. The specific methods used in
neurorehabilitation are therefore based on general suppositions about the
cause and nature of movement, meaning that (MC) theory actually stems
from the theoretical basis underlying therapeutic practices, which in turn
corroborate or refute these theories. Motor control theories includes:
 Reflex theory
 Hierarchical theory
 Motor programming theory
 Dynamic system theory
 Ecological theory
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Reflex Theory by Sir Charles Sherrington (1906)
What is a reflex?
A reflex is an involuntary or automatic action that the body does in
response to stimulus – without you even having to think about it.
Protective reflex reflexes that protects the body from things that
can harm it.
Example: if you put your hand on a hot stove, a reflex causes you to
immediately remove a hand before a “aww/ouch this is hot!” message even
gets to your brain
Other protective reflexes are blinking when something flies toward
your eyes or raising your arm if ma ball is thrown your way. Even coughing
and sneezing are reflexes. They clear the airways of irritating things.
Learned reflexes are association related.
Example: beginning to salivate when smelling food
In 1906, the neurophysiologist Sir Charles Sherrington established
the basis for the reflex theory of motor control, according to which reflexes
were the building blocks of complex behavior intended to achieve a
common objective.
He described this behavior in terms of compound reflexes and their
combined or chained action. A stimulus provokes a response, which is
transformed into the stimulus of the next response.
Stimulus applied to muscle results in stereotypical response referred
to as a reflex (peripherally based). Afferent sensory inputs are necessary
pre-requisite for efferent motor output.
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Reflexes are the building blocks of complex motor behaviors or

movements. Sherrington believed that, complex behavior could be occur
through combined action of individual reflexes that were chained together.
Reflex chaining: complex movements are a sequence of a reflexes elicited
together.
Stimulus provokes a response, which is transformed into the stimulus
of next response.
Limitations: unable to explain

 Spontaneous and voluntary movement: reflex cannot be considered
basic unit of behavior as reflex must be activated by an outside agent
(ex. heart beats, breathing, arm swinging while walking)
 Movement can occur without sensory stimulus: recent research
shown that, animals can move in a relative coordinated fashion in
absence of sensory input (ex. desensitized cat can walk)
 Fast sequential movement: as sequence of movement too rapidly to
allow for sensory feedback from the preceding movement to trigger
the next (ex. typing)
 A single stimulus can trigger various response (reflex can be
modulated): which depend on context and descending commands for
example we can override reflexes to achieve a goal (ex. withdrawal of
the hand in fire and when your child in fire you may override reflexive
withdrawal to pull the child)
 Novel movement can be carried out: as novel movement put together
combination of stimuli and responses (ex. violinist learned rules for
playing the piece and apply them to new situation such as cello)
Clinically implications
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1. Clinical strategies which designed to test reflexes should allow

therapist to predict the function.
2. Patient movement behavior would be interpreted in term of presence
or absence of controlling reflexes.
3. Retraining motor for functional skills would focus on enhancing or
reducing the effect of various reflexes during motor tasks.
To continue on Quarter 1.1, pp. 8
Test Yourself
Student’s Activity 1
A – Write true if the statement given is correct and false if not.
_____1. Motor control is the process of initiating, directing, and grading
purposeful voluntary movement.
_____2. Movement emerges from the interaction of the three different
factors: individual, task, action.
_____3. Non-regulatory are not essential elements in determining
movements.
_____4. Stimulus are the building blocks of complex motor behaviors or
movements.
_____5. Beginning to salivate when smelling foods is a protective reflex.
B – Follow the steps below. While doing this activity, make sure that you
are recording it in a video form for evidence purposes. You can upload the
video on physicaleducstudents2.0@gmail.com via Google Drive.
Step 1: First, you should have a ball (any kind of ball, as long as you can
dribble it and it can bounce)
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Step 2: Dribble the ball while walking on the length of 5 meters using your
right hand – record the numbers of bounce of the ball
Step 3: Just repeat step 2, but now you are going to use your left hand –
record the result.
Step 4: Make a comparison table of the results.
Step 5: Compare and make conclusion.
Quarter 1.1:
Continuation – Theories of
Motor Control
Introduction
In this quarter, it is just the continuation of the theories of Motor
Control (MC). You will find out what are the other theories about the
concept of motor control their limitations and clinical implications.
As we continue, you will encounter these theories:

 Hierarchical Theory
 Motor Programming Theory
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 Dynamic Systems Theory

 Ecological Theory
Let’s Started Get!

Hierarchical Theory by Gesell and McGraw (1940)
The hierarchical theory states that the central nervous system (CNS)
is organized in hierarchical levels such that the higher association areas are
followed by the motor cortex, followed by the spinal levels of motor
function. Each higher level controls the level below it according to strict
vertical hierarchy; the lines of control do not cross, and lower levels cannot
exert control.
In the 1940s, Gesell and McGraw came up with the
neuromaturational theory of development. Normal motor development is
attributed to increasing corticalisation of the CNS that gives rise to the
appearance of higher levels of control over the lower level reflexes; CNS
maturation is the main agent of change in development, with only minimal
input from other factors.
The hierarchical theory has evolved and scientists recognize that each
of the levels may act upon the others depending on the activity performed.
Reflexes are no longer considered the sole determinant of MC, but rather
one of many essential processes in movement initiation and control.
The central nervous system (CNS) is organized in hierarchical levels.
Hierarchical control is defined as organized control that is top down. The
higher association areas are followed by the motor cortex, followed by the
spinal levels of motor function (ex, the lower level is controlled by the
higher level in performing movements).
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The reflexes are only part of hierarchy of motor control in which

higher center normally inhibit these lower reflex center (ex. the primitive
lower level reflexes are persisted when there is pathological changes in
higher brain)
The current concept describing hierarchical control within the
nervous system recognize the fact that each level of nervous system can act
on other level depending on the task.

 it cannot explain the dominance of reflex behavior in certain situation
in normal adults (ex. stepping on a pin)
Clinical implications
 Abnormalities of reflex organization have been used by many
clinicians to explain disordered motor control in the patient with a
neurologic disorder.
 The reflex hierarchical theory was used to describe disordered
movement following a motor cortex lesion.
Motor Programming Theory

The most recent theories on MC distance themselves from the idea of
MC as a fundamentally reactive system. They have begun to explore the
physiology of actions instead of the nature of reactions. A specific motor
response may be elicited by either a sensory stimulus or by a central
process where there is no afferent stimulus or impulse. As such, it is more
correct to refer to a central motor pattern.
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This theory, which is mainly supported by locomotion analyses in

cats, suggests that movement is possible in absence of a reflex action such
that the spinal neural network would be able to produce locomotor rhythm
without any sensory stimuli or descending patterns from the brain, and
movement could be elicited without feedback. It also introduces the
concept of central pattern generators (CPGs), or specific neural circuits able
to generate movements such as walking or running. Incoming sensory
stimuli exert an important modulatory effect on CPGs.
The concept of a central motor pattern, or motor program, is more
flexible than the concept of a reflex. As it can either be activated by sensory
stimuli or by central process? The term motor program may be used to
identify a central pattern generator that is a specific neural circuit.

 The motor program cannot be considered to be the sole determinant
of action.
 Thus the motor program concept does not take into account the fact
that the nervous system must deal with both musculoskeletal and
environmental variables in achieving movement control.
 Explanation for abnormal movement have been expanded to include
problems resulting from abnormalities in central pattern generators
or in higher levels of motor programs.
 In patients whose higher level of motor programming are affected,
motor program theory suggest the importance of helping patients
relearn the correct rule for action.
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Dynamic Systems Theory by Bernstein, 1967

Systems theory explains that neural control over movement cannot be
understood without a prior understanding of the systems that move. It
states that ‘‘movements are controlled neither centrally nor peripherally,
but rather are effected by interactions among multiple systems’’. The body
is regarded as a mechanical system subject to both internal forces and
external forces (gravity).
The same central command may give rise to very different
movements due to interactions between external forces and variations in
the initial conditions; also, the same movements may be elicited by
different commands. The theory attempts to explain how initial conditions
affect the characteristics of movement. Systems theory predicts real
behavior much more accurately than the preceding theories since it
considers not only what the nervous system contributes to motion, but also
the contributions of different systems together with the forces of gravity
and inertia.
The study of synergies gave rise to dynamic action theory, an
approach that observes the individual in motion from a new perspective.
Considering the self-organization principle, the theory states that when a
system made up of individual parts is integrated, its parts will act
collectively in an organized manner. They will not require any instructions
from a higher center on how to achieve coordinated action. The theory
proposes that movement is the result of elements that interact, with no
need for motor programs.
The dynamic action theory attempts to find mathematical
descriptions of such self-organizing systems in which behavior is non-
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linear, meaning that when one of the parameters changes and reaches a
critical value, the entire system transforms into a completely new
configuration of behavior. By using these mathematical formulas, it will be
possible to predict the ways in which a given system will act in different
situations.
The dynamic action theory minimizes the importance of the idea that
the CNS sends commands to control movement, and it searches for physical
explanations that may also contribute to the characteristics of movement.
Degrees of freedom of bone and joint need to be controlled. Coordination of
movement is the process of mastering the degrees of freedom of moving
organism.
Movement could emerge by the interaction of elements without the
need for specific commands or motor program within the nervous system.
(Ex. when animal walks faster and faster, there is a point at which,
suddenly, it shifts into a trot – if animal continue to move faster, reach a
second point it shift into a gallop)
A new movement emerges when a control parameter reaches a critical
value “Dynamic theory explain the causes of this phenomenon, that the new
movement emerges due to critical change in one of the system called a
“control parameter”.

 The nervous system has a fairly unimportant role
 It does not focus as heavily on the interaction of the organism with
the environment
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 Help the retraining of a weak patient to move with greater ease with
the use of momentum by interaction between speed and physical
properties of the body
 For the brain lesion patient, the therapist must be careful to examine
and give intervention by considering the effect of interacting
impairments among multiple system including the musculoskeletal
system and neural system.
Ecological theory by Gibson, 1960

In the 1960s, Gibson33 explored the way in which our motor systems
allow us to interact more effectively with our surroundings in order to
develop goal-oriented behavior. He focused on how we detect information
in our setting that is relevant to our actions, and how we then use this
information to determine our movements. The individual actively explores
his or her environment, and the environment promotes the performance of
activities that are environmentally appropriate.
Motor systems + environment  Goal-oriented behavior
It is important – how an organism detects information in the environment?
What form this information takes? How this information is used to modify
and control movement?
Limitation: unable to explain

 Little emphasis on the organization and function of the nervous
system
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 It describes the subject as an active explorer of his/her environment

and allow the subject to develop multiple ways of performing the task.
Test Yourself
A – Write true if the statement given is correct and false if not.
_____1. Hierarchical control is defined as organized control that is top
down, higher association areas are followed by the motor cortex, followed
by the spinal levels of motor function.
_____2. Motor Programming Theory states that it allows us to interact
more effectively with our surroundings in order to develop goal-oriented
behavior.
_____3. Dynamic theory explain the causes of this phenomenon, that the
new movement emerges due to critical change in one of the system called a
“control parameter”.
_____4. The reflexes are only part of hierarchy of motor control in which
higher center normally inhibit these lower reflex center – Ecological Theory
_____5. The different theories on Motor Control reflect existing ideas of
how movement is controlled by the brain.
B – Answer the following questions.

1. How does the movement emerge in the individual factor? Explain
your answer.
2. Among the different theories, what do you think dominates in the
concept of motor control? Why?
3. What is/are the significance of reflexes?
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Quarter 1.2:
Motor Learning and
It’s Theory
Introduction
Human beings use movement to learn about their world, to function
in the world as they grow and mature, and to maintain healthy bodies.
Individuals must learn to move and at the same time move to learn.
Children explore their worlds through movement and make fundamental
links between action and reality through movement.

What is Motor Learning?
Motor learning (ML) is defined as an array of internal processes
associated with practice and experience and which, in the context of
acquisition of a specific skill, will produce relatively permanent changes in
how motor activity is elicited.
The ability to develop a relatively permanent change in motor skills
from novice to skilled performance through practice or experience by
engaging in activities that are currently beyond an individual’s capabilities.
It is when complex processes in the brain occur in response to
practice or experience of a skill resulting in changes in the central nervous
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system that allow for production of a new motor skill. What we learn is
retained or stored in our brains and referred to as memory, whereas short-
term modifications are not regarded as learning.
Ability vs Skill
An ability is generally thought to be a relatively permanent
characteristic or trait that is typically associated with a genetic component.
It cannot be easily altered with practice or experiences. Another way of
understanding ‘ability’ as a concept is to contrast it with ‘skill’. Unlike an
ability, a skill can be modified or even acquired with practice or experience.
Many factors affect ML, including age, race, culture, or genetic
predisposition. The skills displayed by each individual are the result of a
learning process. To determine the success of motor learning and skilled
performance the following concepts are used:
 Improvement – measuring the skill

Example: archery score, more accurately hitting a target
There should be a decrease in errors.
 Consistency – the individual is able to reliably produce the result
 Retention – retention tests are used following a delay in practice to
determine if permanent learning has occurred
 Transfer – the ability to perform a similar movement, within a
different context in which it was initially learned and tested
Theories of Motor Learning
The Fitts and Posner 3-stage Model

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Fitts and Posner suggest that there are three main stages of motor
learning.
During the cognitive stage, the patient learns a new skill, or
relearns an existing one. Patients will need to practice the task frequently,
with outside supervision and guidance; it is important to make mistakes
and know how to correct them in this process.
During the associative stage, the patient is able to perform the task
in a situation with specific environmental restrictions. The patient will
make fewer errors during the activity and complete it more easily. Patients
will begin to understand how the different components of a skill are
interrelated.
During the autonomous phase, the patient is able to move in a
variety of settings and maintain control throughout the task. The true proof
of learning is the ability to retain a skill and apply it in different settings
through automatization, since practical situations in real life are generally
random.
Bernstein’s 3-stage model

Bernstein’s model emphasizes quantifying degrees of freedom, that is,
the number of independent movements needed to complete an action, as a
central component of learning a new motor skill. This learning model
includes 3 stages.
During the initial stage, the individual will simplify his or her
movements by reducing the degrees of freedom.
In the advanced stage, the individual will gain a few degrees of
freedom, which will permit movement in more of the articulations involved
in the task.
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Lastly, the subject in the expert stage possesses all the degrees of
freedom necessary in order to carry out the task in an effective and
coordinated manner.
Gentile’s 2-stage model

The first stage of Gentile’s model includes understanding the
purpose of the task, developing movement strategies appropriate for
completing the task, and interpreting environmental information that is
relevant to organizing movement.
In the second stage (fixation or diversification), the subject aims to
redefine movement, which includes both developing the capacity to adapt
movement to changes in task and in setting, and being able to perform the
task consistently and efficiently.
Factors affecting Motor Learning (ML)

Verbal instructions: need for maintaining the subject’s capacity for
attention and direct observation.
Practice characteristics and variability: distributed practice, with
prolonged rest periods between training sessions, seems to be more
effective for learning transfer than continuous repetition of tasks without
rest periods. Fatigue seems to be one of the key factors promoting the use of
distributed practice; furthermore, very long training sessions may also be
accompanied by a greater margin of error due to mental and physical
exhaustion.
Active participation and motivation: general hypotheses about
training and ML seem to show that learning progress depends on the total
time in which the patient is participating actively.
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Possibility of making mistakes: analyzing every activity or task the

patient must complete will show which components of movement should be
reinforced during training sessions.
Postural control: defined as control over the body’s position in space to
achieve balance and orientation.
Memory: considered a key component in ML.
Feedback: aims to promote achieving objectives, provide information
about how the action is being carried out, and consolidate performance of
the action (positive reinforcement, whether verbal or nonverbal, results in
greater advances in learning than negative reinforcement). Since feedback
can create dependency in the learning process, the therapist must be able to
provide it only when necessary.
Test Yourself
A – Answer the following questions.
1. How can you say that the motor learning is established? Explain your
answer.
2. What is the difference between ability and skill?
3. Why does short-term memory modifications are not regarded as
learning?
Quarter 2: Part I
Introduction to Exercise
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Introduction
Our body conforms to the different adjustment that we are facing. Of
all the living things, we humans are the most adaptable. Our body needs the
best energy, healthy foods and exercises of course to cope with the different
situations we have.
Learning exercises is a best thing to engage with because of the
benefits that we can receive from it. It can change your lifestyle, it can
remove the unnecessary substances that poisons the body. You can make
the best version of yourself not only your physical but of course all aspect of
your life.
As you understand the nature of the movement and how it emerge in
the different factors, motor control and learning will not end its journey.
Move on, continue and learn the basics in learning exercise, sports and
dance.
Exercising regularly is one of the best things you can do for your
health. Soon after you start exercising, you’ll begin to see and feel the
benefits that physical activity can have on your body and well-being.
Let’s define first what exercise is.
What is exercise?
Exercise is physical activity that is planned, structured and repetitive
for the purpose of conditioning any part of the body used to improve health
and maintain fitness.
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Generally you work up a sweat, breath heavy and increase your heart
rate during exercise.
Common Types of Exercise

There are various types of exercise, including:
 Aerobic: usually the core of any fitness program, it includes periods
of continuous movement. Examples include swimming, running and
dancing.
 Strength: Helps increase muscle power and strength. Examples
include resistance training, plyometric, weight lifting and sprinting.
 Calisthenics: basic body movements done without gym equipment
and at a medium aerobic pace. Examples include lunges, sit-ups,
push-ups and pull-ups.
 Balance or Stability: Strengthens muscles and improves body
coordination. Examples includes Pilates, tai chi poses and core
strengthening exercises.
 Flexibility: Aides muscle recovery, maintains range of motion and
prevents injuries. Examples include yoga or individual muscle-stretch
movements.
Different Kinds of Exercises
Squat
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A squat is a classic exercise that shows up in tons of workouts for

lower body exercise. It’s a compound exercise, meaning it works more than
one muscle group at once, including the glutes, quads and core.
Proper squats strengthen your legs, glutes, and many other muscles.
It improve you lower body mobility and keep your bones and joints healthy.
How to do a correct form of squat?

 When you start the squat, think “sit back” not “bend at the knees”
 Move your but backwards as you descend and feel the weight shifting
to your heels
 As you descend, try to “push” your knees slightly outward
 Your knee cap should be facing the same directions as your toes.
Make sure your knees are not bending in; they should be directly
above your feet
 Look straight ahead, don’t look down
 Open your chest and relax your shoulders
 Put your hands straight out in front of you. If they fall toward your
knees as you squat down, that means that your back is rounded
 Keep your heels on the floor
 “Push” from your heels as you go up
 If you can’t do a squat without putting your weight on your toes, take
time to work on your mobility (especially in your ankles)
Push-up
The push-up is the simplest way to train the push or press movement.
But just because it’s a simple body weight move doesn’t mean it’s easy.
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When it comes to push-ups, your form is crucial. Each push up needs to be

done with proper form so that your total reps measured from workout to
workout are on equal footing.
How to do a correct form of push-up?

 On the ground, set your hands at a distance that is slightly wider than
shoulder-width apart
 Bend your elbows and lower your body to the floor
 Push through the palms of your hands to straighten your arms
 Your head should be looking slightly ahead of you, not straight down
 At the top of your push-ups, your arms should be straight and
supporting you weight
Plank
A plank is an isometric core strength exercise that involves
maintaining a position similar to a push-up for the maximal possible time.
It is a great exercise for working on total-body stability as it engages your
entire core, plus your shoulder and upper back. It is recommended doing a
high plank, with your arms straight and palms flat on the floor, as this will
help you get used to engaging your upper back and pulling your shoulder
blades back and in a stable position.
How to do a correct form of a standard plank?

 Place your palms flat on the floor, hands shoulder-width apart,
shoulders stacked directly above your wrists like you’re about to do a
push-up
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 Extend your legs behind you, feet hip-width apart. Ground toes into
the floor and squeeze glutes to stabilize your body. Your legs should
be working too – be careful not to lock or hyperextend your knees
 Tuck your tailbone and engage your core, butt, and quads. Neutralize
your neck and spine by looking at a spot on the floor about a foot
beyond your hands. Your head should be in line with your back
 Hold here for a set amount of time, try starting with 10 seconds and
working your way up to 30 seconds as you get stronger
Forearm Plank
This variation, one of the most common ways to perform plank, is
slightly easier than holding your body up with just your hands.
Place forearms on the floor with elbows aligned below shoulders and
arms parallel to your body at about shoulder width. If flat palms bother
your wrists, clasp your hands together.
Knee Plank
This plank is noticeably easier to hold than the traditional straight-
arm plank, which makes it great for beginners because it allows them to
concentrate on form.
Resting your knees on the ground puts less stress on your lower back.
Rest your knees on a rolled-up mat or towel if they feel uncomfortable on
the floor.
Side Plank
This variation engages your oblique (the side muscles of your core)
better than a standard plank.
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Lie on your side with one leg stacked on top of the other, then prop
your body up on your hand or elbow while keeping feet stacked.
You can make the plank more difficult by raising the opposing arm or
leg – or both – in the air. You can make it easier by crossing the upper leg
in front of your body for additional support.
Single-leg Plank
By removing one point of contact with the ground, this variation
increases the demand on your core.
Position your body in a standard plank, then lift one leg toward the
ceiling as far as you comfortably can without compromising your back.
Keep hips parallel to the floor, then alternate legs.
Medicine-ball plank
Up the intensity by planting your hands on a medicine ball rather
than on the floor.
Stabilizing your body on an unstable ball adds a balancing component
to the move, increasing the demand on your core. Follow the same steps for
a standard plank, but instead place your hands or forearms on the ball,
directly under the shoulders.
Things that you should avoid while planking:
 Collapsing your lower back
 Reaching your butt to the sky
 Letting your head drop
 Forgetting to breathe
 Focusing too much on the stopwatch
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Test Yourself
Follow the instructions carefully. As you have learned the proper way of
executing squat, push-up and plank. You are going to perform:
 30 reps squat
 10 reps push-up
 10 sec Standard Plank
 15 sec Forearm Plank
 20 sec Knee Plank
 25 sec Side Plank
NOTE:
While performing the activity, make sure that you’re recording it in a
video form without cuts. This is for evidence purposes of your performance.
You can upload the video on physicaleducstudents2.0@gmail.com via
Google Drive.
Quarter 2.1:
Part II
Learning Exercises
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Introduction
There are lots of exercises that you can practice to improve your well-
being. As we continue to the lesson, we are going to encounter the different
kinds of exercises that we are able to learn and perform.
Let’s Get Started
Glute Bridge
There are three gluteal muscles – the maximus, medius and minimus
– father to a murdered son, husband to a murdered wife, and so on. They’re
important in hip flexibility and movement, as well as looking fabulous.
How to perform a glute bridge:

 Lie face up on the floor, with your knees bent and feet flat on
the ground. Keep your arms at your side with your palms down.
 Lift your hips off the ground until your knees, hips and
shoulders from a straight line. Squeeze those glutes hard and
keep your abs drawn in so you don’t overextend your back
during the exercise.
 Hold your bridged position for a couple of seconds before
easing back down.
You can also try the single-leg Glute Bridge – lie on your back and
bend your knees so your feet rest flat on the floor. Then raise one leg until it
is stretched out straight.
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Medicine ball Glute Bridge – using the medicine ball elevate your
feet on it and keep your core engaged, drive through your heels until you’re
extended.
Glute Bridge and curl – you can also ramp up the challenge of the
glute bridge by adding a towel into the mix. Put your feet on it and slide
them out and back in slowly when in the bridge position, keeping your hips
raised throughout. This is called the glute bridge and curl, and it’s tough.
Glute Bridge March – another tough variation, once you’re in the
elevated position of a regular glute bridge, move one leg slowly up towards
your chest in a high knee “marching” motion. Then lower it and march with
the other leg. Alternate until you reach a total of 40 marches, 20 on each
side.
Lunges
The lunge is a resistance exercise that can be used to help strengthen
your lower body, including your quadriceps, hamstrings, glutes and calves.
When practiced from different angles, lunges are also a functional
movement. Functional movements can help you work muscles in ways that
benefit everyday movements you do outside of exercising. For example, side
lunges help strengthen the muscles your body uses to move and change
direction.
Lunges can also help prepare your muscles for participating in
exercise and sports that require a lunging motion like tennis, yoga and
basketball.
The basic lunge works the quads, glutes, and hamstrings.
To correctly do a lunge:
 Start by standing up tall
29
 Step forward with one foot until your leg reaches a 90-degree angle.
Your rear knee should remain parallel to the ground and your front
knee shouldn’t go beyond your toes.
 Lift your front lunging leg to return to the starting position
 Repeat 10-12 reps on one leg or switch off between legs until you’ve
totaled 10 to 12 reps per leg
Walking Lunge
A walking lunge works the same muscles as a basic lunge, but it may
help elevate your heart rate from the additional movement.
To do a working lunge:
 Start by performing a basic lunge with your right leg lunging forward
 Instead of returning to a standing position, start to lunge forward
with your left leg so it’s now in a lunge position. Your right leg should
stay in position to stabilize you
 Continue this “walking” motion as you continue to lunge forward,
alternating legs, for 10 to 12 reps on each leg
Lunge with a torso twist

A lunge with a torso twist gives you the added benefit of working your
abdominals in addition to your glutes and quads.
To do a lunge with a torso twist:
 Start by performing a basic lunge with your right leg lunging forward
 After your right leg is lunged forward in front and you’re feeling
stable, use your core to twist your torso to the right. Hold for a
seconds. Don’t move your legs out of lunge position
30
 Twist your torso back to the center. Step back to standing with your
right leg
 Switch legs and lunge forward with your left leg and once stabilized,
twist to the left this time
 Perform 10 lunges with twists on each side
Side Lunge
In addition to working your glutes, hamstrings, and quads a side or
lateral lunge also works your inner thigh muscles.
To do a side lunge:
 Start standing tall, feet hip-width distance apart
 Take a wide step out to the left. Bend your left knee as you push your
hips back. Keep both feet flat on the floor throughout the lunge
 Push off with your leg to return to standing
 Perform 10 to 12 lunges on the left side before switching to the right
Burpees
Despite the funny name, and perhaps not being as well-known as
push-ups or squats, burpees are a challenging exercise that work many of
the major muscle groups in your body.
A burpee is essentially a two-part exercise:
 A push up followed by a leap in the air or jump.
Burpees are a calisthenics exercise. This means they use your body
weight for resistance. With burpees, the focus is on a full-body calisthenics
workout that aims to build muscle strength and endurance in both your
lower and upper body.
31
Doing several burpees in a row can be tiring, but this versatile exercise
may be worth the payoff, especially if you’re looking for a way to build
strength and endurance, while burning calories, and boosting your cardio
fitness.
The easiest way to describe a burpee is to think of it as a push up
followed by a jump squat.
How to do a burpee with correct form:

 Start in a squat position with your knees bent, back straight, and your
feet about shoulder width apart
 Lower your hands to the floor in front of you so they’re just inside
your feet
 With your weight on your hands, kick your feet back so you’re on your
hands and toes, and in a push-up position
 Keep your body straight from head to heels, do one push-up.
Remember not to let your back sag or to stick your butt in the air
 Do a frog kick by jumping your feet back to their starting position
 Stand and reach your arms over your head
 Jump quickly into the air so you land back where you started
 As soon as you land with knees bent, get into a squat position and do
another repetition
Try to complete several reps quickly to get your heart and lungs working.
Jumping Jacks
Jumping Jacks is a simple, easy-to-do move, and a great way to fit in
cardio anywhere and anytime! This is a calisthenics workout, which means
it’s great for cardiovascular health and boosting your metabolism. Getting
32
your heart rate up is the number one way to burn fat, and learning how to
do Jumping Jacks is a great total-body exercise for accomplishing that very
thing!
How To Do Jumping Jacks
1. Start standing up with your legs together, a slight bend in knees, and
hands resting on thighs.
2. Keeping the knees bent, open the arms and legs out to the sides. Arms
come above the head and legs wider than shoulders.
3. Close your arms and legs back to your sides, returning to your start.
There are many reasons you should incorporate jumping jacks into your
workouts. Here are just a few.
The cardio benefits of Jumping Jacks are amazing, but even better is the
fact that you can do this move right at home. No need to go to a gym or
head into bad weather, just find some space and get moving. Some short
burst of moves like jumping jacks can be mixed with things like squats and
push-ups to get a full workout in right at home.
It might seem strange to say about a cardio exercise, but the truth is that
the movement of your arms during a Jumping Jack provides a great stretch
for your shoulders. This is one of the reasons you also find jumping jacks
used during a warm up for other workouts.
Test Yourself
A – Answer the following questions.
1. Being a physical education students how will you define exercise?
33
2. Is exercise helpful in building human’s well-being? Explain your

answer.
B - Follow the instructions carefully. As you have learned other form of
exercises, you are going to perform:
 30 jumping jacks
 15 reps burpees
 30 sec glute bridge
 10 reps lunge
NOTE:
Google Drive.
Quarter 2.2:
Part III
Learning Exercise
Introduction
34
Learning exercises develops self-discipline, self-esteem and

confidence. The following activities gives you additional knowledge about
the forms of exercises that you can learn. Practicing and applying will be
more helping in achieving the new version of yourself.
Let’s Get Started

Sit Ups
Sit ups are a multi-muscle exercise. While they don’t specifically target
stomach fat (Note: neither do crunches!), sit ups actually work the
abdominals as well as other muscles groups, including:
 Chest
 hip flexors
 lower back
 neck
Muscle cells are more metabolically active than fat cells. This means they
burn calories even at rest. By helping you build muscle, sit ups will help you
burn more calories in the long run. Also, strong core muscles can help
improve posture. Good posture can improve appearance without weight
loss.
The main drawback to sit ups is the possibility of lower back and neck
injuries. You should ask a doctor for advice if you’ve had any related
injuries to prevent strain.
To perform a proper sit up:
 Lie down on your back.
 Bend your legs and place feet firmly on the ground to stabilize your
lower body.
35
 Cross your hands to opposite shoulders or place them behind your

ears, without pulling on your neck.
 Curl your upper body all the way up toward your knees. Exhale as
you lift.
 Slowly, lower yourself down, returning to your starting point.
Inhale as you lower.
Beginners should aim for 10 reps at a time.
By hooking your feet together during a sit up, you can get a decent workout
for your lower legs, too!
High Knee
High knees can be a high-intensity cardiovascular exercise.
Performing high knees gets your blood pumping while activating your core
and strengthening your legs. Learning how to do high knees will fire up the
entire leg, strengthen hip flexors, improve coordination and flexibility in
the lower body and increase momentum in your stride. In other words, if
you’re sick of squats, try high knees for a great way to get a full body
workout or warm-up, plus a burst of cardio!
How to do high knees

1. Start standing with feet hip-distance apart.
2. Lift up right knee as high as it will go and raise the opposite arm, then
switch quickly so left knee is up before right foot lands. Continue
pulling knees up quirky for as long as desired.
There’s a reason you did high knees in your high school gym! High
Knees is a great move to use as a warm up to a run or as part of a high
36
intensity interval training routine—it just depends on how high you lift your
knees and how fast you go! Here are just a few benefits of this convenient
total-body exercise:
You can choose the effort you put into your High Knees, but no matter
how you do them you are going to get a great cardio workout. If you are
warming up or just beginning to exercise, keep your knees a bit lower and
go slower. If you want higher intensity and are capable of going harder, lift
the knees higher and go faster. Of course, anything in between is also great!
Your legs are moving and getting stronger with High Knees. This move is
simply running fast in place and we know that running is a great exercise
for your legs! In order to get your knees higher, you must engage your core
muscles as well, so High Knees is good for training your core strength.
Sprinter’s Sit up
Sprinter Sit-Up is an awesome core strength move that uses body
weight alone to strengthen and sculpt your belly. Your basic old sit up is a
tried and true way to strengthen your core but the sprinter sit-up takes it up
a notch for a more powerful, intense move! If you learn how to do the
Sprinter Sit-Up you’ll have a new challenge to throw into the regular old
routine.
First things first. Be sure you can do at least 12-15 basic crunches.
This is a good foundational move to learn. Then you might even want to try
learning a full body roll up just to understand how to use your core strength
and stability in this move instead of the momentum of your arms and legs.
This is a bad habit you do not want to start with! Once you have those ideas
locked in, go through the steps of the sprinter Sit-Up with that foundation
in mind.
37
You will, undoubtedly, use a bit of “movement” to get yourself up off

the ground, but be sure it is muscle based versus momentum based.
Core strength is important not just for a nice, flat tummy and smaller
clothes. It is also important to have a stronger lower back which many
people struggle with. Core strength helps every part of your physical
movement from sitting to walking to strength training! You need a strong
core.
Here are the steps to performing the Sprinter Sit Up:
 Start seated with knees bent and feet flat on the floor. Keeping core
engaged, lean torso back to a 45-degree angle from floor and extend
right leg 2 inches off floor.
 Explosively pull torso back to upright position while pulling right
knee toward chest and shooting left arm forward. The motion looks
somewhat like you’re sprinting. Repeat for desired number of reps
and switch arm and leg.
Flutter Kicks
Flutter kicks are an exercise that works the muscles of your core,
specifically the lower rectus abdominal muscles, plus the hip flexors. They
mimic a swimming stroke, but are performed on dry land. You can perform
them lying on your back, or, if you want to also strengthen your back
muscles, you can do them lying on your stomach.
How to perform a traditional flutter kicks:

 Lie down on your back, facing up.
38
 Place both your hands underneath your buttocks.

 Keep your lower back on the ground as you lift the right leg off the
ground slightly past hip height, and lift the left leg so it hovers a few
inches off the floor.
 Hold for 2 seconds, then switch the position of the legs, making a
flutter kick motion.
 For more of a challenge, lift your head and neck off the floor.
 Repeat this motion for up to 30 seconds.
Criss-cross flutter kick

 Lie down on your back, facing up.
 Place both hands underneath your buttocks.
 Keep your lower back on the ground as you lift both legs up, slightly
past hip height, keeping your core engaged the entire time.
 Criss-cross your legs over one another, switching off which leg is on
top, and keeping your legs off the ground the entire time.
 For more of a challenge, lift your head and neck off the floor.
 The wider you bring out your legs with each cross, the more you’ll feel
the exercise in your ab muscles.
 Repeat this motion for up to 30 seconds.
Prone Flutter Kick

 Lie on your stomach and place your elbows out wide and your hands
together in front of your face. Rest your chin or forehead on your
hands.
39
 Engage your core, and lift both legs off the ground to hip height or
slightly past hip height, if possible.
 Lift one leg and then the other in a flutter motion, as if you were
swimming.
 Repeat for up to 30 seconds.
Corkscrew
The corkscrew is a core-strengthening exercise that targets the lower
abs, hips, and lower back. The twisting movement engages the oblique. This
exercise also improves shoulder stability.
 Lie on your back with your arms palms-down by your sides. Extend
your legs straight above your torso, perpendicular to the floor. Cross one
leg over the other.
 Brace your core and move your legs in a circle. As you complete the
circle, press your arms into the floor and elevate your hips to bring your
legs as high over your head as you can. Lower your hips and extend your
legs back to the starting position.
Test Yourself
A – Answer the following question.
1. What type of exercise are you going to offer if your students are
preschoolers? Why?
B - Follow the instructions carefully. As you have learned other form of
 10 reps sit ups
40
 10 reps high knee (both leg)

 10 reps sprinter’s sit ups
 15 sec traditional flutter kicks
 20 sec criss-cross flutter kicks
 25 sec prone flutter kicks
NOTE:
Google Drive.
Quarter 2.3:
Part IV
Learning Exercise
41
Introduction
Butt Kicks
Popular with runners and other athletes, you often see butt kicks —
also known as bum kicks or butt kickers — used as a warm-up exercise. But
this exercise can be included in any phase of your workout, and done in a
variety of ways. It can also be modified for all training levels.
Butt kicks are a type of plyometric, or jump training, exercise. These
are powerful aerobic exercises that work your cardiovascular system and
boost your muscle strength and endurance using only your own body
weight as resistance.
Butt kicks are considered a key running drill for athletes who want to
gain better form, efficiency in their stride, and protection from injury. In
particular, butt kicks may help increase the speed
of hamstring contractions, which can help you run faster.
Butt kicks are easy to do, and they can be done almost anywhere — at
a gym, on a track, or even in your living room.
To try this drill:
 Begin by standing with your feet about hip-distance apart, with your
arms at your side.
 Slowly bring your right heel to your buttocks by contracting your
hamstring muscle.
 Place the ball of your right foot back on the ground, and slowly bring
your left heel to your buttocks.
 Perform this motion a few more times — alternating heels and
gradually building speed.
42
 When you’re ready, continue alternating your right and left heels,
picking up your pace until it feels like you’re jogging in place.
 To work your upper body at the same time, pump your arms while
performing this motion. If your left heel is kicking your buttocks,
pump your right arm forward at a 90-degree angle. If your right heel
is kicking, pump your left arm forward.
 Continue the drill for at least 30 seconds, focusing on quick leg
turnover.
 You can increase the duration as you build your fitness
Cat Camel Stretch

The cat and camel back is a gentle exercise that stretches and
strengthens the muscles that stabilize the spine, including the back
extensors and abdominals. When performed daily, the exercise can help
improve the function of the back and decrease many irritating ailments.
However, consult your doctor before performing the cat and camel
exercise if you suffer from a chronic back pain or another health condition.
The purpose of the cat and camel exercise is to help mobilize the
back, reduce stiffness and increase flexibility in your trunk without
irritating your neck. When performed on a regular basis, the cat and camel
exercise can also help increase endurance at work, boost your athletic
performance and improve your posture. In addition, the exercise can help
decrease and prevent back pain and injury.
How to perform cat camel stretch exercise:

 Get onto your hands and knees, with your knees spaced hip-width
apart and your hands directly beneath your shoulders.
43
 Tighten your abdominal muscles and arch your spine upward toward
the ceiling.
 Hold the position for at least 10 seconds, then slowly relax your
back. Allow your stomach to fall toward the floor, bring your
shoulders together and stretch your back downwards into a
swayback position.
 Hold for 10 seconds, then return to the starting position. Repeat the
entire sequence at least three more times.
Balancing Table Pose

Balancing Table Pose is a beginning yoga exercise that pairs
movement with stretching to help warm and strengthen the body. When
you practice Balancing Table Pose, you gently flow between poses that help
to balance each side of your body.
 Begin on your hands and knees, with your hands directly under your
shoulders and your knees directly under your hips (this is called Table
Pose).
 Un-tuck your toes so the tops of your feet are pressing against the
floor. The fold of your wrists should be parallel to the top edge of
your mat.
 Gaze at a point between both of your palms.
 Draw your belly button toward your spine without arching your back.
Then, extend your right leg behind you. Tuck your toes and keep them
resting on the mat. Press back through the ball of your foot to
lengthen your leg. Keep your spine neutral.
 With your abdominal muscles engaged, extend your left arm forward
to shoulder-height, and reach through your fingertips. At the same
44
time, lift your leg off the floor, a few inches or all the way to hip-level.
Do not lift your leg higher than shoulder-level.
 Hold for a count of three.
 Exhale and release back to Table Pose, on both hands and knees.
 Repeat on the other side, extending your left leg and right arm. Hold
for the same amount of time, then release back to Table Pose. This is
one round.
 Complete 5-10 rounds, then rest in Child’s Pose.
Crescent Lunge
Crescent lunge is a yoga pose that provides a deep stretch for the hip
flexors, groin and legs and opens the front of the body including chest and
shoulders. If you learn how to do crescent lunges, you will also strengthen
and tone your thighs, hips and butt, while practicing balance and stability.
Here are the steps to performing Crescent Lunge on Knee:

 From a standing position, step the ball of your left foot to the back of
the mat. Keep your feet slightly wider than one another like standing
on railroad tracks.
 Reach both arms straight overhead and bend the right knee to 90
degrees.
 Relax your shoulders as you continue reaching up and lengthen the
back leg. Hold 30 seconds and switch sides.
As you open yourself up into the crescent lunge, make sure to tuck your
tailbone and gently press the hips forward while reaching the arms over the
45
back of the head so that the body achieve the shape of a crescent moon.
This is where the name of the pose originated. By reaching as far as you can
through your fingertips you not only increase the stretch through the front
of the hips, but you add an opening to the chest, abdominals and front of
the shoulders.
Jumping Lunges
Jumping lunges are a fantastic lower body exercise that increases the
intensity and difficulty of the basic lunge by adding a jump. The addition of
a plyometric jump not only challenges the quads, hamstrings, glutes, hip
flexors, and calves, but it also recruits your cardiovascular system. This
gives your heart rate a boost and helps you burn more calories.
Here are the steps to do the jumping lunge exercise properly, safely, and
effectively.
Before starting, make sure you have a space large enough to perform the
move. Also consider moving benches and other equipment out of the way.
Here are the ways to perform jumping lunges:
 Stand with feet shoulder-width apart, with your core engaged.
 Take a big step forward with your right leg. Keep your arms by your
side.
 Shift your weight forward with this leg, so your heel touches the floor
first. Then lower your body until the forward leg is parallel to the
floor. This is the bottom position.
 Jump up, quickly switching the position of your feet while mid-air so
your right leg moves back behind you and your left leg comes
forward. To help you move explosively, propel your arms into the air
while you jump.
46
 Gently land back on the floor in a basic lunge position with the
opposite leg forward.
Repeat this movement pattern, switching legs on each jump, for the desired
amount of time or repetitions. Beginners should aim for 5 to 10 reps on
each leg or 30 seconds total. As this gets easier, work your way up to 60
seconds of continuous jumping lunges.
Plank Jack
Plank jacks are a combined cardio and core-strengthening exercise.
They can help you strengthen the muscles of both the upper and lower
body. Adding plank jacks to your exercise routine a few times a week may
also increase core strength and stability, burn calories, and help reduce fat.
To perform a plank jack, follow these steps:

 Start in plank position with your arms extended and hands under
your shoulders, feet together. Your body should be in a straight line
from your head to your heels.
 Engage your abs to help protect your lower back from injury.
 Jump both feet out wide to each side as if you were doing a horizontal
jumping jack.
 Stay in plank position as you quickly jump your feet back together.
 Continue to jump back in and out. Keep your back flat and don’t let
your hips drop throughout the entire movement. Your arms should
remain steady.
47
 Perform plank jacks for 10–20 seconds to start. You can work up to
60 seconds or jump at a faster speed to make the move more
challenging.
You can also perform plank jacks on your forearms for an additional
challenge.
 Start in a plank position with your arms extended and hands under
your shoulders. Feet should be together and your body should be in a
straight line from your head to your heels.
 Engage your abs by pulling them in.
 Step your right foot out to the side. Bring it back to center.
 Step your left foot out to the side. Bring it back to center.
 Perform 8–10 reps on each leg.
Plank jacks can help strengthen the following muscles:

 chest
 abdominals
 back
 shoulders
 arms
Strengthen core muscles

Plank jacks may help strengthen the muscles of the core. Plank
and plank variation exercises activate all the core muscles, including the
rectus abdominis, transverse abdominis, and obliques. They also activate
the muscles in the hips and back.
48
Prevent back pain

Strengthening the core muscles may also help reduce risk for lower
back pain. A strong core is important for proper spinal alignment. That, in
turn, reduces your risk for back injuries.
Test Yourself
A – Give at least 5 reasons why people should turn to physical exercise.
B – Follow the instructions carefully. As you have learned other form of

 30 sec butt kicks
 10 reps plank jack
 10 reps forearm plank jack
 10 rounds Balance Table Pose
 30 sec jumping lunges
 10 sec cat camel stretch (3x)
 30 sec crescent lunge ( left and right)
NOTE:
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Module – Bachelor of Physical Education

EMMANUEL J. DUARTE, LPT

Have you ever wonder what is the nature of movements? How it

Let’s Get Started!

What is motor control?

In reality, the process of controlling movement begins before the plan is

Understanding the Nature of Movement

Movement emerges from the interaction of the three factors

Theories of Motor Control

Reflex Theory by Sir Charles Sherrington (1906)

Reflexes are the building blocks of complex motor behaviors or

Limitations: unable to explain

1. Clinical strategies which designed to test reflexes should allow

To continue on Quarter 1.1, pp. 8

As we continue, you will encounter these theories:

 Dynamic Systems Theory

Let’s Started Get!

The reflexes are only part of hierarchy of motor control in which

Limitations: unable to explain

Motor Programming Theory

This theory, which is mainly supported by locomotion analyses in

Limitations: unable to explain

Dynamic Systems Theory by Bernstein, 1967

Limitations: unable to explain

Ecological theory by Gibson, 1960

Limitation: unable to explain

 It describes the subject as an active explorer of his/her environment

B – Answer the following questions.

Let’s Get Started!

 Improvement – measuring the skill

Theories of Motor Learning

The Fitts and Posner 3-stage Model

Bernstein’s 3-stage model

Gentile’s 2-stage model

Factors affecting Motor Learning (ML)

Possibility of making mistakes: analyzing every activity or task the

Let’s Get Started!

Common Types of Exercise

Different Kinds of Exercises

A squat is a classic exercise that shows up in tons of workouts for

How to do a correct form of squat?

When it comes to push-ups, your form is crucial. Each push up needs to be

How to do a correct form of push-up?

How to do a correct form of a standard plank?

Let’s Get Started

How to perform a glute bridge:

Lunge with a torso twist

How to do a burpee with correct form:

2. Is exercise helpful in building human’s well-being? Explain your

Learning exercises develops self-discipline, self-esteem and

Let’s Get Started

 Cross your hands to opposite shoulders or place them behind your

How to do high knees

You will, undoubtedly, use a bit of “movement” to get yourself up off

How to perform a traditional flutter kicks:

 Place both your hands underneath your buttocks.

Criss-cross flutter kick

Prone Flutter Kick

 10 reps high knee (both leg)

Cat Camel Stretch

How to perform cat camel stretch exercise:

Balancing Table Pose