OVERVIEW

Hi Path-Fitters! How was your fitness test and posture test?

Today, you will have another module which will help you explore the different activity-
specific skills for the next four weeks.
You are aware that the advancement brought about by science and technology has
made life easier. Unfortunately, the luxury of just pushing a button or clicking a mouse is
leading us to a sedentary lifestyle. In order to meet the demands of daily routines and
activities, it requires a fitter and healthier mind and body which can be achieved through
engaging in physical activities like exercises and healthy diet.
This module will introduce you some fitness exercises that will strengthen your core
and help you develop specific skills.

LEARNING OUTCOMES
At the end of this module, you are expected to:
1. analyze the different type of breathing, joints, and activity-specific skills;
2. perform the different fitness activity and master specific skills;
3. develop core stability; and
4. monitor periodically your progress towards fitness.

LET US EXPLORE

Activity 4.1 : Breathing Exercises

To practice proper breathing while performing the following fitness

exercises, we will be doing breathing exercise. For this activity you will be
needing one (1) piece, regular size balloon.

Instructions: (1) While sitting in Indian position, put the bead of the balloon
in your lips. (2) Straighten your back. (3) Put your hands on your hips and try
to inhale and exhale without losing the balloon in your lips.
(4) Don’t hold the balloon until it’s full of air.

Click this link for the video demonstration: https://youtu.be/ZGQPEzcJAPo

PATHFIT 1: Movement Enhancement Page 1

Activity 4.2
At some point in your exercise or training you would have heard your teacher, coach
or trainer saying “remember to breathe” “inhale, exhale!”. This is an automatic
response in our body, mind and daily lives, so we often forget to breathe when we
put our body under stress, pressure or in an unfamiliar position. Share your
experience from the first activity by answering the following questions:

1. What did you feel about breathing?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

2. Do you have any misconceptions about breathing before? What are these
misconceptions?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. From the breathing exercise that you did, what do you think is the importance of
breathing?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

4.1. Bracing the Core

Breathing is the process of respiration, during which air is inhaled into the lungs
through the mouth or nose due to muscle contraction and then exhaled due to muscle
relaxation. Your diaphragm is the main muscle used for breathing, it is responsible for
contracting when you inhale, and relaxing when you exhale. If you are breathing properly
and effectively, your breath will be smooth, steady, and controlled, you must feel relaxed and
get enough air without straining. Now, the question is, are your breathing smooth and
relaxed? If your answer to this question is no, there might be a problem with your way of
breathing. How is your breathing when you are doing physical activities? Breathing, while
doing physical activities, is very helpful to strengthen our core.
At some point in your exercise or training you would have heard your trainer or coach
saying “remember to breathe”. This is an automatic response in our body, mind and daily
lives, so we often forget to breathe when we put our body under stress, pressure or in an
unfamiliar position.
Breathing is part of the exercise process and a huge factor in performance, both
internally and externally. Focusing on and purposefully using your breath during exercise will
get your body back on track and to a normal state quicker by lowering heart rate, increasing
blood flow, increasing oxygen intake, strengthening posture and aligning your body and mind.
Gain control of your breathing pattern and focus on pulling as much air deep into your lungs
as possible to get the highest benefit out of your daily movement.

Types of Breathing:
1. Eupnea - a mode of breathing that occurs at rest and does not require the
cognitive thought of the individual. During eupnea, also referred to as quiet breathing,
the diaphragm and external inter-costal must contract.
2. Diaphragmatic breathing - a mode of breathing that requires the diaphragm to
contract. As the diaphragm relaxes, air passively leaves the lungs. This type of
breathing is also known as deep breathing.

PATHFIT 1: Movement Enhancement Page 2

 3. Costal breathing - a mode of breathing that requires contraction of the intercostal
muscles. As the intercostal muscles relax, air passively leaves the lungs. This type of
breathing is also known as shallow breathing.
4. Hypernea - a mode of breathing that can occur during exercise or actions that
require the active manipulation of breathing, such as singing. During hyperpnea, also
known as forced breathing, inspiration and expiration both occur due to muscle
contractions. In addition to the contraction of the diaphragm and intercostal muscles,
other accessory muscles must also contract. During forced inspiration, muscles of
the neck, including the scalenes, contract and lift the thoracic wall, increasing lung
volume. During forced expiration, accessory muscles of the abdomen, including the
obliques, contract, forcing abdominal organs upward against the diaphragm. This
helps to push the diaphragm further into the thorax, pushing more air out. In addition,
accessory muscles (primarily the internal inter-costal) help to compress the rib cage,
which also reduces the volume of the thoracic cavity.

4.2. Non-locomotor Skills

Non-locomotor skills are fundamental body movements that do not incorporate
traveling. They are stability skills that include movements of limbs or body parts, and
sometimes even the whole body. They are occasionally referred to as axial movements, as
in 'revolving around an axis'. Here, the axis is the center portion of the person's body, or
generally the person’s torso. The person’s 'axis' experiences little to no movement.

Below is the table of non-locomotor skills that will greatly help in stabilizing the core:

Table 1: Non - Locomotor Skills

Skill Illustration and Link for the Video
1. Dead bug series
- Dead Bug is a core exercise that can
be used in place of Crunches. It
develops the entire front side of the core,
whereas Crunches only work the upper
abs.

a. Hip flexion and extension

b. Knee flexion and extension
c. Knee and shoulder (contralateral)
d. Knee and shoulder (ipsilateral)
https://youtu.be/7xhHrYUGZGM

PATHFIT 1: Movement Enhancement Page 3

2. Bird dog series
- The bird-dog is a body-weight floor
exercise that strengthens the core—
more specifically, the abdominal
muscles, lower back, butt, and thigh.

a. Knee lifting
b. Knee flexion and extension
c. Knee and Shoulder flexion and
extension

https://youtu.be/NEzsUqgoM6g

3. Rolling

https://youtu.be/0XkMMCZsmGA

4. Plank Series
- The plank is an abdominal exercise that
builds core strength and stability.
a. Elbow or low plank
b. Full plank
c. Side plank

https://youtu.be/LeccH4bME0g

5. Press and Push up

- Traditional push ups are beneficial for
building upper body strength. They work
the triceps, pectoral muscles, and
shoulders. When done with proper form,
they can also strengthen the lower back
and core by engaging (pulling in) the
abdominal muscles. Push ups are a fast
and effective exercise for building
strength.

https://youtu.be/jFaU0_FVzhk

PATHFIT 1: Movement Enhancement Page 4

6. Squat Series

https://youtu.be/ZOK9BcWpjxE

4.3. Locomotor Skills

These are movements where the body travels through space from one location to another.
Locomotor movements primarily use the feet for support however, the body can travel on
other parts such as the hands and feet.

Locomotor Skills with Even Rhythm:

1. Walk - The walk is a transfer of weight from one foot to the other. Usually the
heel touches first.
2. Run - The run is a transfer of weight from one foot to the other however, the
body is propelled into the air and suspended between run steps.
3. Jump - The jump required the body to push off from one or both feet. Most
common is a two foot take off and two foot landing. A jump can take off on one
foot and land on two or take off from two feet and land one one foot.
4. Hop - The hop requires a push-off from one foot and landing on the same foot.
5. Leap - A leap is performed by pushing off from one foot and landing on the
other foot. The body is suspended in the and between the push off and the
landing. Can be combined with a run or walk.

Locomotor Skills with Uneven Rhythm:

1. Skip - A combination of a step and a hop on the same foot followed by a step
and hop on the other foot. The rhythm is uneven long -short. Long (the step) and
short (the hop).
2. Gallop - A forward movement where one foot leads the gallop while the other
foot follows. The lead foot steps with a bent knee and pushes off into the air and
landing on the trailing foot. The rhythm is uneven, long -short. Long (the step)
and short (the landing).
3. Slide - is similar to a gallop performed with the right or left foot leading. The
rhythm is uneven, long -short. Long (the step) and short (the land

PATHFIT 1: Movement Enhancement Page 5

Shown in the table below are the skills under Locomotor Movements:

Table 2: Locomotor Skills

Skill Illustration and Link for the Video
1. Creeping Series
- Based on Merriam Webster,
creeping means to move along with
the body prone and close to the
ground. It is to move slowly on
hands and knees.
Crawling on your hands, knees, and
feet is often referred to as creeping.
Creeping provides a larger base of
support, and it can be performed in a
slower manner. Simple creeping
works wonders for the hips,
shoulders, and core.
https://youtu.be/ZQ_pIs1Tr7I
a. Forward and Backward https://youtu.be/eT-oYzCswqc
creeping
b. Lateral or sideways creeping
2. Crawling Series

Crawling or quadrupedal movement

is a method of human locomotion
that makes use of all four limbs.
(Wikipedia)
Crawling exercises are are
functional body-weight exercises
that can improve core strength,
coordination, and even one’s
mobility.
a. Contralateral forward
crawling.
b. Contralateral backward https://youtu.be/k7ZeAfObCus
crawling https://youtu.be/NEYP7nj3jvo
c. Contralateral Sideward https://youtu.be/MeI2BZy9Deg
Crawling https://youtu.be/6XL-hR2XhEk
d. Spider crawl https://youtu.be/y2PNVierdsU
e. Frog jump
3. Linear movements

- Movements which are performed in https://youtu.be/bhHVYCB7KNE

a linear plane (going forward or https://youtu.be/Ttl-snWpmhw
backward) are called Linear motion https://youtu.be/XLUiIiqlaB8
or movement. Linear movements are https://youtu.be/5delWfG24dk
best used for improving speed.

PATHFIT 1: Movement Enhancement Page 6

Skills under Linear movements
include:

a. Hop
b. Skip
c. Jog
d. Run
e. Back pedal

4. Lateral Movements

- Movements which are performed

from side to side are called Lateral
motion or movement. Lateral
movements are best used for
improving agility, flexibility, and
strength training. Lateral movements
not only improve strength, stability,
and coordination, they also help
reduce the risk for sports injuries by
enhancing balance and
proprioception through the whole
body and improving overall hip,
knee, and ankle joint stability.
Lateral drills also help build more
balanced strength in the muscles of
the lower body, including the hip
abductors and adductors
https://youtu.be/vZP_7IuR2X8
a. Leap https://youtu.be/rNn_eKsb9gA
b. Slide https://youtu.be/2fl_Wtch6D8
c. Grapevine

5. Jumping and Landing Series

- Jumping exercises or plyometric
exercises alternate between
concentric and eccentric muscle
contractions. In other words, you
build up energy in your muscles with
resistance and then release it,
lengthening the muscles. Examples
include squat jumps or burpees.
umping is an effective way to build
explosive power, stability and
coordination.
a. Box jump https://youtu.be/Ok0ogXDOTok
b. Jumping on one leg https://youtu.be/az_lpsqQ6p8
c. Lateral jump https://youtu.be/tY47ohwA9M8
d. Step-down https://youtu.be/yibgoIIY9EY
e. Reverse drop https://youtu.be/opkvs2yPoNw

PATHFIT 1: Movement Enhancement Page 7

4.4. Joint Mobility Exercises
Mobility is described as the range of motion or the ability to move the body parts freely.
While joints are the areas where two or more bones meet. Joints are consist of the cartilage,
synovial membrane, ligaments, tendons, bursas, synovial fluid and meniscus.
1. Cartilage - This is a type of tissue that covers the surface of a bone at a joint.
Cartilage helps reduce the friction of movement within a joint.
2. Synovial Membrane - A tissue called the synovial membrane lines the joint and
seals it into a joint capsule. The synovial membrane secretes a clear, sticky fluid
(synovial fluid) around the joint to lubricate it.
3. Ligaments - Strong ligaments (tough, elastic bands of connective tissue) surround
the joint to give support and limit the joint's movement. Ligaments connect bones
together.
4. Tendons - (another type of tough connective tissue) on each side of a joint attach
to muscles that control movement of the joint. Tendons connect muscles to bones.
5. Bursas - Fluid filled sacs, called bursas, between bones, ligaments, or other
nearby structures. They help cushion the friction in a joint.
6. Synovial fluid - A clear, sticky fluid secreted by the synovial membrane.
7. Meniscus - This is a curved part of cartilage in the knees and other joints.

3.1.1. Types of Joint

1. Ball -and- socket joints - Ball-and-socket joints, such as the
shoulder and hip joints, allow backward, forward, sideways,
and rotating movements.

2. Hinge Joints - Hinge joints, such

as in the fingers, knees, elbows, and
toes, allow only bending and
straightening movements.
Figure 1
3. Pivot joints - such as the neck
joints, allow limited rotating
Figure 2 movements.

4. Ellipsoidal joints - such as the

wrist joint, allow all types of
movement except pivotal movements.

Figure 4 Figure 3

Figure 4

PATHFIT 1: Movement Enhancement Page 8

 Functions of the Joint
There are two functions of the joint: mobility and stability. Mobility is the ability
to move freely and easily. While stability is the ability of the body to maintain
postural equilibrium and support joints during movement.
If these are combined, flexibility is developed. Flexibility is ability of the joints
to move through their full range of motion without pain or stiffness. It also
refers to the pliability of the muscles that support the joints. Flexible muscles
and tendons allow for greater range of motion during activities.

3.1.2. Joint mobility - The passive range of motion that occurs in the articulation between
bones, measured as the total angular motion within each joint’s available degrees of
freedom. For example: flexion, extension, and internal and external rotation.

Importance of Joint Mobility

Every physical action – or inaction – requires the coordinated control of nearly
every joint in your body. You may not feel like your elbows have much too
how you sit in a chair, but the elbow position affects the shoulder, which has
to be balanced by other shoulder, and that affects the neck and spine. Having
a healthy range of motion (ROM) in all the joints of your body means
your body is free to move and adjust to its position in the most efficient way.

3.1.3. Types of Movement

1. Dynamic - movements moving forward and backward, side to side, and rotation.
2. Static - does not use motion or movement, also known as isometric exercises,
exerts muscles through contractions at high intensities without movement of the
joints.

PATHFIT 1: Movement Enhancement Page 9

The following are the skills under joint mobility exercises:

Table 3: Joint Mobility Exercises

Skills Illustration & Link for the Video demonstration
1. Arabesque

https://youtu.be/wgyIY7hW4sM

2. Dorsi and plantar flexion

https://youtu.be/vngBhT2RxG8

3. Hip rotation

https://youtu.be/CNh3AP13nqQ

PATHFIT 1: Movement Enhancement Page 10

4. Hip swing

https://youtu.be/CNh3AP13nqQ

5. Leg deadlift

https://youtu.be/Jt-CIU9XT7A
6. One - leg squat

https://youtu.be/qpBp-Hycyc0
7. Single - leg toe touch

https://youtu.be/l9asbrtwTtk

PATHFIT 1: Movement Enhancement Page 11

 8. Static Squat

https://youtu.be/WKYbjcP27T4
9. T - Spine

https://youtu.be/wgyIY7hW4sM
10. Y - T - W

https://youtu.be/K7oTm9WQ4H0

4.5. Body-weight Exercises

Body-weight exercises are strength-training exercises that use the individual's own weight to
provide resistance against gravity.
Body-weight training is without a doubt the most convenient type of resistance. All you need
is your own physical being, and you'll never need any equipment or a facility and you don’t
need a spotter. In other words, if you learn to use your body as a barbell then you'll always
have the ability to obtain a great workout. You can gain tremendous functional fitness in
terms of strength, power, balance, and endurance from progressive body-weight training,
and you can enhance your flexibility to the same or even a greater degree through
resistance training than from a stretching routine.

PATHFIT 1: Movement Enhancement Page 12

 Developing Strength in Body-weight Training
When you train for maximal strength you want to perform multi-joint
movements, stay in lower repetition ranges, and rest more between sets. With
body-weight training, this is not always feasible. For example, the squat,
bench press, and deadlift are three of the most popular exercises in
resistance training because they use a lot of muscles and allow you to lift
large loads.
However, in body-weight training, although you can tweak exercises to make
them easier or more challenging according to your level of strength, the most
resistance you'll ever use is equal to your body weight. For this reason it can
be difficult to develop maximal strength solely through body-weight training.
The best approach to developing maximal strength through body-weight
training is to lay down an excellent foundation of flexibility, stability, and motor
control. This provides a base for future gains and advancement to more
challenging exercise variations. A person who performs advanced variations
of body-weight exercises can develop impressive levels of strength. Master
the basics and then progress to single-limb exercises, plyometrics, and other
advanced methods.

The following skills are under Body-weight exercises:

Table 4: Body-weight Exercises
Skills Illustration & Link for the Video demonstration
1. Glute bridge

https://youtu.be/dXuAH4TZ5oE
2. Lunges

https://youtu.be/mNZsELGc6SI

The other body-weight exercises that you can do, can also be found in the non-locomotor or
locomotor movements like squat, push up, planking, crawling and etc.

PATHFIT 1: Movement Enhancement Page 13

LET US WRAP UP
Activity 4.4
Answer the following questions:

1. Did you learn the proper way of breathing today? Give at least one importance of proper
breathing while doing physical activities.
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

2. How would you describe the difference between non-locomotor and locomotor
movements? How about joint mobility and body-weight exercises?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

3. What do you think about non-locomotor, locomotor, joint mobility, and body-weight
movements and exercises? Do you think you can do it? Are you ready to do it?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

4. Share your thoughts about today’s lessons.

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

LET US ASSESS
Let’s check if you learned something from this module. For the first part of this assessment,
read the questions carefully and choose the correct answer. For the second part, you are
going to perform the non-locomotor, locomotor, joint-mobility, and body-weight exercises
following the movement standards in the video tutorial uploaded in YouTube.

Part I: Multiple Choice

Direction: Read the following questions and encircle the right answer.

1. What type of breathing does not require the cognitive thought of the individual?
a. Costal breathing c. Eupnea
b. Diaphragmatic breathing d. Hypernea

2. What type of breathing is a mode that occurs during exercises or actions that require the
active manipulation of breathing, such as singing?
a. Costal breathing c. Eupnea
b. Diaphragmatic breathing d. Hypernea

PATHFIT 1: Movement Enhancement Page 14

3. Which of the following type of breathing is the best to use when we are anxious?
a. Costal breathing c. Eupnea
b. Diaphragmatic breathing d. Hypernea

4. Which of the fundamental body movements is considered stability skills that include
movements of limbs or body parts, and sometimes even the whole body?
a. Body-weight movements c. Locomotor movements
b. Joint-mobility movements d. Non-locomotor movements

5. Which of the following is described as the range of motion or the ability to move the body
parts freely?
a. Flexibility c. Stability
b. Mobility d. a and b

6. Which of the following is not matched correctly?

a. Ball-and-socket joints: knee joint
b. Ellipsoidal joints: wrist joints
c. Hinge joints: elbow joint
d. Pivot joints: neck joint

7. Which of the following is described as a type of tissue that covers the surface of a bone at
a joint which helps reduce the friction of movement within a joint?
a. Bursas c. Ligaments
b. Cartilage d. Tendons

8. Which of the following skills is not part of locomotor movements?

a. arabesque c. leap
b. dead bug d. spider crawl

9. What fundamental movement will you need to practice if you want to improve your
strength?
a. Body-weight movements c. Locomotor movements
b. Joint-mobility movements d. Non-locomotor movements

10. Which of the following describes the importance of joint-mobility movement?

a. Joint mobility movement helps you gain tremendous functional fitness in terms of
strength, power, balance, and endurance.
b. It can help develop impressive levels of strength.
c. Having a healthy range of motion in all the joints of your body means your body is
free to move and adjust to its position in the most efficient way.
d. It help creates balance in the body’s movement.

PATHFIT 1: Movement Enhancement Page 15

Part II: Mastering the Skill
Direction: Perform all the exercises under all four fundamental movements of the body.
Answer the guide questions after performing all the fundamental movements. Follow the
form below for the exercises you’ll be doing, and check the movement standards in the
video tutorial uploaded in the YouTube account of Department of Physical Education:
https://youtube.com/channel/UCv_KOU6D9OlakzV0S1JpC6w

1. NON-LOCOMOTOR MOVEMENTS
Name of Exercise Recommended No. of sets/ Score (To be
number of repetitions filled out by
repetitions (per done. the instructor)
side)
1. Dead bug series
1.1 Hip flexion & extension 3 sets, 5 reps
1.2 Knee flexion & extension 3 sets, 5 reps
1.3 Contralateral 3 sets, 5 reps
1.4 Ipsilateral 3 sets, 5 reps
2. Bird dog series
2.1. Knee flexion & extension 3 sets, 5 reps
2.2. Knee & shoulder flexion & 3 sets, 5 reps
extension
3. Rolling 10 reps per side
4. Planking
4.1. Full plank (2 sets) 45sec (M) 30sec(F)
4.2. Elbow plank (2 sets) 45sec (M) 30sec(F)
4.3. Side plank (2 sets) 45sec (M) 30sec(F)
5. Push ups 2 sets, 10 reps
6. Squat Series 2 sets, 10 reps

2. LOCOMOTOR MOVEMENTS
Name of Exercise Recommended No. of sets/ Score (To be
number of repetitions filled out by
repetitions (per done. the instructor)
side)
1. Creeping series
1.1. Forward , vice versa 10 reps
1.2. Sideways (lateral) 10 reps
2. Crawling series
2.1. For ward, vice versa 10 reps
2.2. Sideways (lateral) 10 reps
2.3. Spider crawl 10 reps
2.4. Frog jump 10 reps
3. Linear and Lateral
Movements

1 T - circuit
T circuit
(It’s a combination of linear
and lateral movement)

PATHFIT 1: Movement Enhancement Page 16

- You can use hop, skip, jog or
run for linear movements,
slide, leap or grapevine for
lateral movements, and use
backpedal for backward
movements.
4. Jumping & Landing Series
10 reps per leg
4.1. Jumping on one leg
4.2. Lateral jumps 10 reps per leg
4.3. Box jump 10 reps per leg.

3. JOINT-MOBILITY AND BODY-WEIGHT MOVEMENTS

Name of Exercise Recommended No. of sets/ Score (To be
number of repetitions filled out by
repetitions (per done. the instructor)
side)
1. Arabesque 10 reps
2. Dorsi - plantar flexion 10 reps
3. Hip rotation 10 reps
4. Hip swing 10 reps
5. Leg deadlift 10 reps
6. One-leg squat 10 reps
7. Single - leg toe touch 10 reps
8. Static Squat 10 reps
9. T - spine 10 reps
10. Y-T-W 10 reps
11. Lunges 10 reps per leg
12. Hip bridge 10 reps w/ 3 secs
interval

Guide Questions:

1. Which of the fundamental movements did you performed poorly? What do you
think is the problem? What should you do about it?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

2. What components of Physical Education were developed when you performed the
four fundamental movements? List all that applies for each skills.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. What did you feel about performing the fundamental movements? Do you think
you can master it?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

PATHFIT 1: Movement Enhancement Page 17

REFERENCES

Bushman, B. (2011). ACSM’s Complete guide to fitness and health. Champaign, Illinois:
Human Kinetics.

Boyle, M. (2010). Advances in functional training, Santa Cruz, california: On target

publications.

Brittenham, G. and taylor, D. 2014). Conditioning to the core. Champaign, Illinois: Human
Kinetics

PATHFIT 1: Movement Enhancement Page 18