Module Title: Planning an Exercise Program

Course Title: PATHFit I – Movement Competency Training

Course Number: PE 109
Course Description: This course reintroduces the fundamental movement patterns that consist of
non-locomotor and locomotor skills, which are integrated with core training to meet the demands
of functional fitness and physical activity performance. Emphasis will be on exercise regression
and progression for the enhancement of fitness and the adaptation of movement competencies to
independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise
and healthy eating principles, periodic evaluation will be conducted of one’s level of fitness and
physical activity, as well as eating patterns to monitor one’s progress and achievement of personal
fitness and dietary goals.
Total Learning Time: 2 (two) units / 2 (two) hours per week
Pre-requisites (if there’s any): None

Overview:
All intermediate or complex skills begin with fundamental skills. These fundamental skills
should have been learned well enough by any kid when he or she turns 13 or 14 years old. A kid,
before he or she even stepped into the elementary stages, should have mastered all the fundamental
locomotor movements (walk, run, hop, skip, leap, jump, gallop, and slide)
All fundamental movement skills are a basis of physical literacy. They involve different
parts of the body: feet, arms, legs, hands, trunk, etc. They are the building blocks needed
throughout life to competently participate in an active lifestyle. One will enjoy life more if one is
capable of participating in physical activities, sports, exercise, dances, and other recreational
activities that are motor-related.

Learning Outcomes:
At the end of the lesson, the students will be able to:
1. synthesize concepts to design and initiate an exercise program;
2. start a personal healthy lifestyle regimen;
3. show interest in planning and designing exercise programs;
4. propose practical and creative interventions that will create community connection and
contribute to the health and well-being of the school and/or larger community;
5. devise, applied and appraised a range of strategies to improve their own physical
activity performances and those of others; and
6. perform the designed exercise routine with others in the community.

Indicative Content:
1. Goal setting for exercise program
2. Exercise Program Planning
3. Functional Movement and Movement Enhancement

Discussion:
Goal Setting for Exercise Program
Guidelines to help you as you identify and develop your personal goals.
1. Be Realistic – Set goals you know you can attain.
2. Be Specific – Specific goals help you determine whether you have accomplished what you
set out to do.
3. Personalize – Base your goals on your own individuals’ needs and abilities. Meeting health
standards or setting your own performance standard makes more sense than trying to be
like this.
4. Put your goals in writing – Writing down a goal represents a personal commitment and
increases the chances that you will meet the goal.
5. Know your reasons for setting the goals – Ask yourself why I am getting a goal for myself.
Make sure you are setting your goals for self-based on your own needs and interests.
Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 6. Consider goals for all parts of fitness – A realistic goal is to reach the good fitness zone for
all parts. You may want to focus first on the parts of fitness in which you need improvement
rather than trying to do everything at once.
7. Self-assess periodically and keep logs – Doing self-assessments will help you set your
goals and determine whether you have met them. Keeping logs will help you determine
whether you have met physical activity goals.
8. Focus – Set goals at one level higher than your current fitness level.
9. Set new goals periodically – Achieving a personal goal is rewarding. You feel good.
Congratulate yourself for your accomplishment, now you can set new goal.
10. Revise if necessary – Set smaller, more realistic goals rather than goals that are too difficult.
If you do find that your goal is too difficult to accomplish, don’t be afraid to revise the
goal. It is better to revise your goal than to quit being active because you did not reach
unrealistic goal.
11. Reward yourself – If you decide to walk every day for two-weeks and you accomplish your
goal, tell someone! Your effort deserves a credit. Keeping an activity log is a good way to
reward you.
12. Participate in activities with others who have similar abilities – Friends can keep friends
going and can give each other a part on the back whenever a goal is achieved.
13. Consider maintenance goals – Following a regular workout schedule and maintaining
fitness in the good fitness zone are reasonable goal for fit and active people.

Exercise Program Planning

If you're a new exerciser or you're trying to get back to exercise, knowing where to start is
a challenge. The right workout schedule will depend on a variety of factors like your age, fitness
level, goals, and any physical restrictions you may have.

There are three main components to a good exercise program:

1. Cardio exercise: This can be any activity that gets your heart rate up, from walking or
jogging to cycling or taking a fitness class. Regardless of the exercise you plan to do for
the day, it is always smart to warm up with five to 10 minutes of light cardio.
2. Weight training: You don't have to lift heavy weights or even spend a lot of time on
weight training at first, but you do need to lift. Your muscles will get stronger and the more
muscle you have, the more calories you burn overall, which helps with losing weight.1
3. Flexibility training: You also need to have the flexibility to go through a full range of
motion for each exercise. Stretching increases your flexibility and helps your body recover
after exercise.2 While some people like to set aside a day to focus on flexibility, you don't
need a separate workout for this. Stretching should be included in every workout.

Functional Movement and Movement Enhancement

Functional Movements are motions based on real-world situational biomechanics.
They usually involve multi-planar, multi-joint movements which place demand on the body’s core
musculature and innervation.
• Multi-planar: body planes: sagittal plane; median plane/mid-sagittal plane; frontal/coronal
plane; transverse/horizontal plane.

Introduction
A pre-participation test for which an overall score is given and comprises seven individual
tests, comprising standardized, compound movements that are rated from 0 – 3 by an examiner or
work with partner in Functional Movement Screen (FMS). It includes Deep Squat, Hurdle Step,
in-Line Lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-Up, and Rotary
Stability.

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
What is the purpose of the FMS?
According to the designers of the test, the FMS is a screen that is intended to measure
“compensatory movement patterns” within the kinetic chain (Cook et al. 2014). These
compensatory movement patterns are believed to arise from the presence of “weak links”. This
can be seen from a recent review published by the designers of the screen: Cook et. al. (2014a)
state: “if this weak link is not identified, the body will compensate”. Moreover, these movement
patterns are important and gives you an idea of inefficient movements and its causes, leading to
reduced performance in terms of movements and an increased risk of injury.
The functional movement screen (FMS) is a tool used to identify asymmetries which result
in functional movement deficiencies. The FMS aims to identify imbalances in mobility and
stability during seven fundamental movement patterns. These movements includes performance
in locomotor, manipulative and stabilizing movements by placing an individual in extreme
positions where weaknesses and imbalances become noticeable if appropriate mobility and motor
control is not utilized.

The FMS includes the following tests:

1. Deep Squat
• The deep squat is one of our most primal movement patterns.
• It includes lunging, twisting, bending, throwing, kicking, and gait.
• The purpose of deep squat is to test the bilateral, symmetrical, functional mobility and
stability of the hips, knees and ankles.
2. Hurdle Stepping
• This will help expose any compensation or asymmetry in your stepping ability.
• The purpose of Hurdle Step is to have proper coordination and stability of the hips. The
core and pelvis must maintain proper alignment and stability.
3. In-line Lunge
• This is a component of the deceleration movements and direction changes produced by in
any activity, exercise and sport.
• The purpose of this movement is to challenge the hips, knees, ankles, and foot mobility
and stability, at the same time the flexibility of some of the upper body muscles.
• For some reasons you might not be able to complete this test or perform I well: Ankle,
knee, hip mobility balance, and thoracic spine mobility.
4. Active Straight-leg Raise
• This test is considered a simple test but this is 2nd in line with our correctives behind
shoulder mobility.
• This test is important in the mobility of the lifted leg, core stability, and hip extension but
limit of the down leg.
• It also separates the two legs in an unloaded position and challenge the hamstring and
gastric-soleus flexibility in maintaining a stable pelvis.
5. Trunk Stability Push-up
• Got to love push-ups!
• This screen is good for reflex core stabilization of the spine during pushing movement and
not measuring the upper body strength.
• There are some reasons why you may not be able to perform.
• Poor core, upper body strength and scapular stability.
6. Rotary Stability
• This screen is testing and observing reflex stabilization, weight shifting, coordination of
mobility and stability in a basic climbing pattern.
7. Shoulder Mobility
• One of our highest screens.
• This screen is to test an ability to internally rotate, abduction and flexion of the arm.
• Scapular stability depends on thoracic mobility. This is our #1 focus at fixing postural
deformities like rounding of the shoulders and scapulothoratic dysfunction may be present.

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
Movement Enhancement – movement is and always be an integral part of life. Movement plays
an integral role in surviving. But life isn’t just about being able to survive. To live means more
than just surviving; it also means to thrive. To thrive in life is to continuously seek for ways to
improve or to do or be better.

Why would people want movement enhancement?

In general, human beings would want improvement in almost all aspects of their lives. It is
in man’s DNA. So, to speak, to continually seek for and find improvement.
People may want movement enhancement for the following reasons, and the reasons ay
not only be limited to these:
• Improve personal image/self-improvement (lose, gain, tone, alter); aesthetic reasons.
• Improve performance (work, dance, sports or non-sports related performance, etc.)
• Prevent stress or injury; physical or performance safety.
• Further sociability; wanting to contribute to a cause or to create an impact.
• Physical therapy; recovery from injury; improving capability despite disability.
• Become more physically capable and efficient; productivity.

In other words, it is in the wanting or needing to temporarily or permanently overcome the current
limitations of the human body.

Additional Reading:
https://www.functionalmovement.com/exercises

References:
Assoc. Prof. Necil Capinanes-Magno (2017), Lecture and Activity Manual in P.E. 1a (M/W)
Physical Fitness and Wellness (Outcome-Based Education (OBE) Aligned), Central Philippine
University, College of Education, Health and P.E. Department

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)