Pe 31 NLMS

Physical Education Department
This learning guide is made for education purposes only. This learning guide is free and cannot be reproduced for
pro it. Educational fair use guideline is observed. Contents of this learning guide is a compilation of information
amassed from referenced articles, books, and online sources. If you are the author of the information we have used,
please don’t hesitate to contact us.
Physical Education Department

Central Mindanao University
www.cmu.edu.ph
cmupedept@gmail.com
f
LEARNING UNIT 5
NON-LOCOMOTOR MOVEMENT
SKILLS
TIME ALLOTMENT
This learning guide will be discussed for 6 hours, equivalent to 3 session
INTRODUCTION
Muscular imbalance is detrimental to our functional movement. Tight muscles limit
our range of motion, put our joints out of alignment, and limit the muscle’s power capacity.
On the other hand, weak muscles limit the muscle’s capacity to contract and work, and
hasten muscular fatigue. These muscular conditions increase the risk of injury. When
injured our capacity to perform physical activity is limited. So, how can muscular
imbalance be addressed?
In this learning guide, we will explore active breathing and the non-locomotor
movement exercises. These exercises target to improve your functional movement by
a ecting a change in your muscles quality.
LEARNING OBJECTIVES
At the end of this unit the students should have:
1. Apply proper breathing during exercise;

2. Execute the non-locomotor movement exercises skillfully
TOPICS
At the center of our exercise is breathing. When you execute exercise movements, proper
breathing should be observed. There are several reasons why we need to breathe while exerting
physical e ort. The irst one is that our intra-abdominal pressure increases when we hold our
breath. Holding our breath (also known as valsalva maneuver) when we lift weights or unblocking
our ears during light happens naturally. This is done to brace our spine so that weight can be
properly distributed and we don’t injure the spine. However, this increased intra-abdominal
pressure, if not relieved, will increase your blood pressure causing symptoms of dizziness, fainting,
decreased blood low to the heart and even stroke.
So how do you brace your spine to protect it from injury and breathe at the same time? Just
remember to brace your abdominal muscles at the start of the exercise, breathe out when
performing the exercise.
Here are some tips for breathing during resistance exercise:
• Straining, groaning, grunting, and even speaking during your set means that you are
performing Valsalva and not breathing correctly.
• It is also incorrect to BLOW air by pursing the lips and pu ing out the cheeks, to HISS air
through a grimaced mouth, or to BURST air after holding it. Louder air does not mean
FLOWING AIR.
ff
ff
f
f
f
ff
• Breathe through the mouth primarily. Try to keep the jaw loose (unclenched), the mouth
open, the lips un-pursed, and the teeth parted. If you’re breathing properly, your breathing
sounds will be lighter – whisper-like – and you will take in more air with less work.
LET’S TRY IT!
Instructions:
1. Sit or lie lat in a comfortable position.
2. Put one hand on your belly just below your ribs and the other
hand on your chest.Take a deep breath in through your nose,
and let your belly push your hand out. Your chest should not
move.
3. Breathe out through, mouth open, teeth parted. Feel the hand
on your belly go in, and use it to push all the air out.
4. Do this breathing 3 to 10 times. Take your time with each

Picture 1. Breathing Pattern while
breath. lying down
Great! Now let’s move to our Non-Locomotor Movements Series (NLMS).
The purpose of the non-locomotor movement series is to develop and enhance your foundational
movement skills. The sequence of movements focuses on stabilizing your core muscles. By
strengthening your core muscles, this will lessen the risk of back injuries caused by bad posture
and weak core muscles.
There are three di erent NLMS that we will learn.
(NOTE: BEFORE WE BEGIN OUR EXERCISE MAKE SURE YOU WARM UP PROPERLY. DO THE
EXERCISES ON A FITNESS MAT)
WARM UP
Purpose: To elevate your heart rate, increase your body temperature a bit to get it ready for
moderate intensity activity)
1. Breathing. 8 counts.While standing Breath-in for for one count while raising your arms
upwards and towards the middle of the top of your head. Breath-out for one count, lowering
your arms back to the side.
2. Neck Retractions. 4 counts
3. Neck Turns . 16 counts. Looking straight ahead, Inhale (1 count). Exhale as you turn your head
to the right (1 count). Inhale. (1 count). Exhale as you turn your head towards the middle ( 1
count) (total of 4 counts each side.
4. Shoulder rotations. 16 counts. 8 counts rotating forward, 8 counts backward.

f
ff
5. Side Bends . 16 counts. Bend your trunk sideward. Make sure you look straight, ears aligned
with your elbows, trunk and hip facing front. (Hold for 8 counts, go back to the center 8
counts) 16 counts per side.
6. Walking in place. 64 counts.
7. Cat/Cow Stretch 8 repetitions
Now you’re ready for our NLMS exercise
Bird Dog Series is a simple core exercise that improves stability, encourages a neutral
spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also
promotes proper posture and increases range of motion.
Note: Your goal is to make the movements as smooth as possible without wobbling.
LEVEL ONE - COBRA STRETCH
Level 1. Cobra
1. Lie with your stomach on the loor. Stretch your legs back, tops of the feet on the loor. Spread
your hands on the loor under your shoulders. Clip your the elbows towards your body.
2. Press the tops of the feet and thighs and the hips irmly into the loor.
3. As you inhale, begin to straighten the arms to lift the chest o the loor, going only to the
height at which you can maintain a connection through your hips to your legs. Lift through the
top of the sternum but avoid pushing the front ribs forward.
4. Exhale. Stay on that position Inhale.
5. Exhale as you lower your upper body back on the loor.
LEVEL TWO - PUSH UP TO COBRA
Level 2. Push Up to Cobra

f
f
f
f
f
ff
f
f
1. Lie with your stomach on the loor. Put your legs together, toes of the feet on the loor (push-
up position). Spread your hands on the loor under your shoulders. Clip your the elbows
towards your body.
2. Inhale. Exhale as you push up by straightening your arms to lift your chest and hips o the
loor.
3. Inhale as you lower your hips on the loor.
4. Exhale as you lower your upper body on the loor.
LEVEL THREE - TABLE POSE WITH ALTERNATE LEG
Level 3. Table pose with alternate leg,; right leg raised
Assume the table pose. Go down on the loor on your hands and knees. With arms straight, place
your palms under your shoulder, aligning it. Knees are hip width apart and directly on top of hips.
Back should be straight and head in neutral position. Eyes looking just above the center of your
two hands.
1. Inhale as you raise one of your leg upward, stop when it’s at the hip level. (Make sure your
points of your body: ears, shoulder, hip and ankle are in a straight line). Toes pointing to
the loor.
2. Hold the position. Exhale, Inhale.
3. Exhale lower your leg down to the starting position
4. Repeat with the other leg.
LEVEL FOUR - BIRD DOG

two hands.
1. Inhale as you raise one of your leg and the opposite arm upward. (Right Leg: Left Arm).
Stop when your arms are the shoulder level and the legs at the hip level. (Make sure your
points of your body: ears, shoulder, hip and ankle are in a straight line). Thumbs pointing
upwards and toes pointing to the loor.
f
f
f
f
f
f
f
f
f
f
ff
2. Hold the position. Exhale, Inhale.
3. Exhale lower your arm and leg down to the starting position.
4. Repeat with the other arm and leg.
Level 4. Bird Dog
LEVEL FIVE - BIRD DOG WITH ELBOW/KNEE TOUCHES

two hands.
1. Inhale as you raise one of your leg and the opposite arm upward. (Right Leg: Left Arm).
Stop when your arms are the shoulder level and the legs at the hip level. (Make sure your
points of your body: ears, shoulder, hip and ankle are in a straight line). Thumbs pointing
upwards and toes pointing to the loor.
2. Hold the position. Exhale,
3. Inhale as you bring your knees and elbows towards the center of your body.
4. Exhale lower your arm and leg down to the starting position.
5. Repeat with the other arm and leg.
Level 5. Bird Dog with Elbow/Knee Touches

f
f
Plank Series is an excellent abdominal and core exercise. It works not only the rectus
abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the
spine and up to the shoulder girdle.
LEVEL ONE - ELBOW PLANK

1. Lie down facing the loor. Put your legs together, with toes on the ground. Put your elbows
under your shoulders, with forearms facing forward. Your head should be in neutral position
looking on the loor.
2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso
straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your
ears. Your heels should be over the balls of your feet.
3. Hold this position for 10 seconds. Release to loor.
4. Over time work up to 30, 45, or 60 seconds.
(Make sure you breath in and out while holding the position)
Level 1. Elbow Plank
LEVEL TWO - ELBOW PLANK WITH LEG RAISE

1. Assume the elbow plank position. Raise one of your leg up.
Ensure your shoulders are down, not creeping up toward your ears. Your heel should be over
the balls of your feet.
Level 2. Elbow Plank with right leg raised.

f
f
f
4. Do it with the other leg.
5. Over time work up to 10 seconds.
LEVEL THREE - PLANK WITH ARM REACH

1. Assume the push up position.
3. Extend one of your arms to shoulder level.
5. Do it with the other arm.
Level 3. Plank with Arm Reach

f
f
LEVEL FOUR - Plank with Leg raise
3. Raise one of your leg up .
5. Do it with the other leg.
Level 4. Plank with Leg Raise
LEVEL Five - PLANK WALK DOWN

3. Bend one of your elbows, place it where your palms were. Bend the other elbow, place it where
your palms were.
f
4. Straighten your arm, place your palms where your elbows were. Do the same with the other
arm.
5. Perform the ‘down, down, up, up’ motion 8 times.
(Make sure to maintain a straight alignment while doing this exercise; Don’t forget to breathe
through the exercise)
Level 5. Plank walk down
LEVEL Six - SIDE PLANK

1. Lay on your side with your feet on top of each other, knees stacked top of each other in a
straight line.
2. With your arms straight, put your palms on the loor directly on top of your shoulders.
3. Engage your core and lift your hips o the loor, forming a straight line from your head to your
feet.
4. Raise the other hand upward to the sky.
6. Do it with your other side/arm.
Level 6. Side Plank

ff
f
f
f
Squat Series is a dynamic core stability and core strengthening exercise that requires
several muscles in your upper and lower body to work together simultaneously. Many of these
muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying
heavy loads. They also help you perform athletic-related activities. Adding squats to your workouts
can help boost your exercise performance, decrease your risk of injury, and keep you moving more
easily throughout the day.
LEVEL ONE - SPIDER MAN LUNGE

1. Assume the push up position with your hands directly beneath your shoulders, your legs
straight and your abs contracted.
2. Inhale as you lift your right foot o the loor, bending your leg, and place your foot outside your
right hand.
3. Exhale as you return your right foot to the starting position.
4. Inhale as you lift your leg foot o the loor, bending your leg, and place your foot outside your
left hand.
5. Exhale as you return your left foot to the starting position.
6. That is one repetition. Continue alternating legs for 8 repetitions
Level 1. Spider Man Lunge
LEVEL TWO - SPIDERMAN LUNGE (VARIATION)

right hand.
3. Exhale as you lift your leg foot o the loor, bending your leg, and place your foot outside your
left hand.
4. Inhale as you return your right foot to the starting position.

ff
ff
ff
ff
f
f
f
f
Level 2. Spider Man Lunge (Variation)
6. That is one repetition. Continue alternating legs for 8 repetitions
LEVEL THREE - SPIDERMAN TO SQUATS

right hand.
3. Exhale as you lift your leg foot o the loor, bending your leg, and place your foot outside your
left hand.
4. Inhale, take your hands o the ground and raise to the sky.
5. Exhale stay on a squat position. Inhale.
6. Exhale as you place your hands on loor.
7. Inhale as you return your right foot to the starting position.
9. That is one repetition.
Level 3. Spiderman to Squats

ff
ff
ff
f
f
f
There are many more exercises that develop and enhance your fundamental movement skills, but
that’s for another day
Visit: Strengthen your CORE with Non-Locomotor Movement Skills - by Proxy Da’Great (https://
youtub.be/ebYM%3vClmw) for a video demonstration of the NLMS
Rolling Series see video for guide. Link to be given by instructor.
Dead Bug Series see video for guide. Link to be given by instructor.
COOL-DOWN is the opposite of warm-up. Movements are done slowly to lower heart rate and get
the body ready for a low intensity activity. This is the best time to stretch the muscles and improve
lexibility.
1. While sitting crossed legged, back straight, hands on the side. Breath-in for for one count while
raising your arms upwards and towards the middle of the top of your head. Breath-out for one
count, lowering your arms back to the side. Do this for 16 counts.
Note: while doing all the stretches. Inhale and exhale slowly. Count slowly as well.
2. Bend your head down. Hold down with hands clasped behind your head. Do this for 16 counts.
3. Bend your head to the side. Ears towards your shoulder. Hold down with the hand of the same
side. Do this for 8 counts. Do the other side for 8 counts.
4. Triceps Stretch. Place your right arm across your body. “Lock in” your right arm with your left
arm pulling towards your body. Hold for 16 counts. Do the other side for 16 counts
5. Raise your right arm to the front until shoulder level with your ingers pointing upward. Gently,
pull the ingers backward with your other hand. Hold the position for 8 counts. Do the other
side for 8 counts.
6. Hamstring stretch. Extend the right leg while the left leg is bent with foot located towards the
middle of the body. Bend your trunk and reach towards your toes, as far as possible. Hold
stretch for 16 counts. Repeat on other side.
7. Cross your legs. Twist your trunk to the right and hug your left leg. (Stay for 16 counts). Do the
other side for 16 counts.
8. With your legs crossed and facing forward, inhale as you raise both your hands to the sky,
exhale as you bend your body and your hands touch the ground. (Stay for 16 counts)
9. While sitting crossed legged, back straight, hands on the side. Breath-in for for one count while
raising your arms upwards and towards the middle of the top of your head. Breath-out for one
count, lowering your arms back to the side. Do this for 16 counts.
End of Exercise Session

f
f
f
LEARNING ACTIVITIES /ASSESSMENT
If you’re a beginner do not expect that you can perform what is required immediately. Progress
takes time. We recommend that you start low (such as lesser number of repetitions or shorter time
period but repeated multiple times) until you can perform what is required. Check your form and
breathing to avoid injury.
Don’t forget to warm-up and cool-down when you exercise.
Directions:
1. Try the non-locomotor movement skills exercises. From there, choose 3 exercises listed in the
Bird Dog Series, 3 exercises (other than level 1) in the Plank Series and 1 exercise in the Squat
Series. Plank Level 1 is required for all to perform.
2. Perform exercises as a group. Use the table below as a guide on how many repetitions and/or
hold you are required to do per exercise.
3. Submit your video on google classroom.
4.Use your PE Uniform/PE Attire (White shirt and jogging pants) when executing the exercises.
Core exercises should be done on your fitness mat.
EXERCISE ACTIVITY SET/S REPETITIONS HOLD

Bird Dog Series
Level 1 Cobra Stretch 1 8
Level 2 Push-up to Cobra 1 8
Level 3 Table pose with alternate leg 8
1
extension (R&L= 1 rep)
8
Level 4 Bird Dog 1
(R&L= 1 rep)
8
Level 5 Bird Dog with elbow/heel touches 1
(R&L= 1 rep)
Plank Series
Level 1 Elbow Plank 1 1 45s
Level 2 Elbow Plank with leg raise
Right 1 1 15s
Le 1 1 15s
Level 3 Plank with Arm Reach
Right 1 1 15s
Le 1 1 15s
Level 4 Plank with Leg Raise
Right 1 1 15s
Le 1 1 15s
Level 5 Plank Walkdown 1 8
f
f
f
EXERCISE ACTIVITY SET/S REPETITIONS HOLD
Level 6 Side Plank
Right 1 1 15s
Le 1 1 15s
Squat Series
Level 1 Spiderman Lunge 1 8
Level 2 Spiderman Lunge (Var.) 1 8
Level 3 Spiderman Lunge to squat with arm raise 1 8
Note: For exercise ac vity/ies you cannot perform, kindly add an explana on why you were not able to
do so, before the end of your video. For clari ca ons/concerns, please contact your PE 31 professor.
Rubrics
Points per exercise; total of 80 points
QUALITATIVE POINTS CRITERIA
DESCRIPTION
OUTSTANDING The video evidence showed the student
performing the correct execution (form),
10
repetition, and breathing of the exercise.
The student has mastered the exercise.
SATISFACTORY The video evidence showed the student
performing the correct execution (form),
7 repetition, and breathing of the exercise.
The student was looking at a model while
executing the exercise.
The video evidence showed the student
performing the exercise with a mistake in
either: correct execution (form),
UNSATISFACTORY 5
repetition, or breathing. The student was
looking at a model while executing the
exercise.
The video evidence showed the student
performing the exercise with two
mistakes in either: correct execution
NEEDS IMPROVEMENT 3
(form), repetition, and/or breathing. The
student was looking at a model while
executing the exercise.
REFERENCES:
1. Diamantopoulos, G. (2005). Exercise Solution. Retrieved from http://www.exercisesolution.com/:
http://www.exercisesolution.com/sitebuildercontent/sitebuilder iles/PROPER_BREATHING.htm
f
ti
fi
ti
ti
f

Pe 31 NLMS

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Pe 31 NLMS

Uploaded by

Copyright:

Available Formats

Physical Education Department

Physical Education Department

1. Apply proper breathing during exercise;

Here are some tips for breathing during resistance exercise:

LET’S TRY IT!

1. Sit or lie lat in a comfortable position.

4. Do this breathing 3 to 10 times. Take your time with each

Great! Now let’s move to our Non-Locomotor Movements Series (NLMS).

There are three di erent NLMS that we will learn.

2. Neck Retractions. 4 counts

4. Shoulder rotations. 16 counts. 8 counts rotating forward, 8 counts backward.

6. Walking in place. 64 counts.

7. Cat/Cow Stretch 8 repetitions

Now you’re ready for our NLMS exercise

LEVEL ONE - COBRA STRETCH

4. Exhale. Stay on that position Inhale.

5. Exhale as you lower your upper body back on the loor.

LEVEL TWO - PUSH UP TO COBRA

Level 2. Push Up to Cobra

3. Inhale as you lower your hips on the loor.

4. Exhale as you lower your upper body on the loor.

LEVEL THREE - TABLE POSE WITH ALTERNATE LEG

Level 3. Table pose with alternate leg,; right leg raised

2. Hold the position. Exhale, Inhale.

3. Exhale lower your leg down to the starting position

4. Repeat with the other leg.

LEVEL FOUR - BIRD DOG

4. Repeat with the other arm and leg.

Level 4. Bird Dog

LEVEL FIVE - BIRD DOG WITH ELBOW/KNEE TOUCHES

2. Hold the position. Exhale,

5. Repeat with the other arm and leg.

Level 5. Bird Dog with Elbow/Knee Touches

LEVEL ONE - ELBOW PLANK

3. Hold this position for 10 seconds. Release to loor.

4. Over time work up to 30, 45, or 60 seconds.

Level 1. Elbow Plank

LEVEL TWO - ELBOW PLANK WITH LEG RAISE

Level 2. Elbow Plank with right leg raised.

4. Do it with the other leg.

5. Over time work up to 10 seconds.

LEVEL THREE - PLANK WITH ARM REACH

3. Extend one of your arms to shoulder level.

4. Hold this position for 5 seconds. Release to loor.

5. Do it with the other arm.

6. Over time work up to 10 seconds.

Level 3. Plank with Arm Reach

3. Raise one of your leg up .

4. Hold this position for 5 seconds. Release to loor.

5. Do it with the other leg.

6. Over time work up to 10 seconds.

Level 4. Plank with Leg Raise

LEVEL Five - PLANK WALK DOWN

5. Perform the ‘down, down, up, up’ motion 8 times.

Level 5. Plank walk down

LEVEL Six - SIDE PLANK

4. Raise the other hand upward to the sky.

5. Hold this position for 5 seconds. Release to loor.

6. Do it with your other side/arm.

7. Over time work up to 10 seconds.

Level 6. Side Plank

LEVEL ONE - SPIDER MAN LUNGE