UNIT 2

BODY MOVEMENTS
Week 7 - 8

SET YOUR GOALS

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

1. Enumerate and describe the different types of body movements

2. Execute correctly the different axial and locomotor movements
3. Make a simple exercise routine with the combination of axial and
locomotor movements
4. Perform the routine enthusiastically

Movement is any change in the position of the body in space.

TWO TYPES OF BODY MOVEMENTS

1. Axial Movements – are movements done by a part or several parts of body

in stationary place.
1. Bend or Flex – to move the body or a part of the body around a wide axis
2. Lift/Rise – to elevate a part of the body to a desired level
3. Stretch, Extend, and Straighten – to lengthen a part of the body
4. Twist – to move a body around a long axis
5. Circle – to move a body around a point
6. Swing – to move continuously from one point to the other
7. Turn, Rotate – to change directions to move around an axis
8. Locomotor Movements – are movements that bring the performer from
one place to another

1. Walk – is a series of steps in all directions

2. Run – is to walk with longer strides with a push-off by the foot suspends the
body momentarily in the air
3. Hop – is to spring one foot and to land on the same foot
4. Skip – is to step and hop with the same foot in one count
5. Leap – is to spring on one both feet and to land on the other foot
6. Jump – is to spring on both feet and to land on one or both feet
7. Gallop – is combined step and a cut
8. Slide – is to glide the foot right and left along a smooth surface

DIRECTION OF MOVEMENTS

There are different movements done in several direction

1. Forward

2. Backward

3. Sideward

4. Upward

5. Downward

6. Diagonal or Oblique

7. Clockwise

8. Counter clockwise

MIDTERM EXAMINATION
 UNIT 3
AEROBIC PROGRAM
Week 9 - 11

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

1. Identify the stages of completing an aerobic work –out.

2. Analyze the purpose of completing the 3 stages of aerobic work –out.
3. Demonstrate each stage properly.

INTRODUCTION:

Warm up is used to prepare the body in doing more complicated skills or

movements. Doing so makes one more comfortable and relaxed in performing
other exercises. Individuals must strictly follow these stages to avoid DOMS
(Delayed Onset Muscle Soreness)

THE AEROBIC PROGRAM

Phases of aerobics include warm-up, aerobic proper and cool down. These
are the three stages of completing an aerobic work-out.

1. Warm- Up – sometimes called limbering up is always the initial phase of

any exercise physical activity. It should be a combination of rhythmic
exercises which begins to raise the heart rate and muscle temperature,
and static stretching through a full range of motion.

STATIC STRETCHING – involves slowly stretching a segment of the body to the

fastest point and holding that position for a certain period of time, usually
performed without a partner. Each stretch is easy and pain free.

2. Aerobics Proper – improves cardio- vascular endurance composition. It is

characterized by a continuous, vigorous and rhythmic exercise of the large
muscle of the body. This may include the combination of the impact of
 Aerobics, high, moderate or low impacts aerobics. It is the stage when
distribution of the oxygen to the different parts of the body takes place and
burning of fats occurs. Aerobics dance proper is considered as the core of
the aerobic work-out.
3. Cool Down– after any aerobic activity, the blood is pooled in the
extremities, and the heart rates are elevated. The purpose of the cool down
is to bring the heart rate down to near normal levels and to get the blood
circulating freely back to the heart. Cool down should also include
stretching to help relax the muscles which worked so hard during the
activity. The cool down stretches also increase flexibility and might help
prevent DOMS (Delayed Onset Muscle Soreness).

PHASES OF COOL DOWN

1. Body Cool Down involves an activity that will allow the heart rate to
gradually return to its normal rate.
2. Cool down stretch – involves stretching specific body parts for 5 -10
minutes to prevent muscles from tightening too quickly.

CARDIOVASCULAR ENDURANCE

The capacity of the heart, blood vessels and lungs to adapt to physical
exertion for a prolonged duration.

THE TRAINING HEART RATE

KERVONENS FORMULA (1957)

THR=RHR+0.6(MHR-PA-RHR)

WHERE: THR – TRAINING HEART RATE

RHR – RESTING HEART RATE
PA – PRESENT AGE
MHR – MAXIMUM HEART RATE
1. Resting Heart Rate is obtained either by getting the pulse at the carotid
artery (area of the neck/below the jaw) or through the radial artery or the
inner wrist.

Resting Heart Rate (RHR)

This is the number of pulse beats at rest. The best time to take the
RHR is upon waking up in the morning. The average RHR is 75 beats for
boys and 80 beats for girls per minute.
2. Working Heart Rate (WHR) Exercising Heart Rate (HER) or Target Heart Rate
(THR). This is the 60 -80 percent of your heart maximum capacity.

3. Recovery Heart Rate (RHR) – This is the number of pulse beats taken five to
ten minutes after a workout or after walking and stretching in the gradual
cool-down. The heart beat should go back to normal or slightly above the
resting heat rate.

4. Maximum Heart Rate

Formula: 220 (constant) – present age =MHR

Example: 220 – 17 years old = 203 beats per minute
Note: Your heart rate should not exceed its maximum level when
exercising to avoid injury.