PATHFIT 1

Course Outline
Module Contents Assessment Period Time Frame
Number
Module 1 Lesson 1: Introduction to Prelim
PATHFIT
Lesson 2 : Movement
Competency
Lesson 3 : Breathing Bracing
Module 2 Lesson 4 : Stabilization Midterm
Exercises
Lesson 5 : Dead Bug Series
Lesson 6 : Bird Dog Series
Module 3 Lesson 7 : Plank Series Semi-Finals
Lesson 8 : Locomotor Skills
Part 1
Lesson 9: Locomotor Skills
Part 2
Module 4 Lesson 10 : Circuit Training Finals
Lesson 11 : Aerobic Exercises
Lesson 12 : Food Nutrition
and Rest

Grading System

The grading system is as follows:

Assessment Period Self-Assessments & Major Exams Total

Activities
Prelim & Midterm 60% 40% 100%
Module 1 50 points
Module 2 50 points
Semi-Final & Final 60% 40% 100%
Module 3 50 points
Module 4 50 points

(Midterm Grade + Final Grade) / 2 = Final Grade

Table of Contents
Lesson 1: Introduction to PATHFIT................................................................................................3
Activity 1.....................................................................................................................................5
Self-Assessment 1.....................................................................................................................7
Self-Assessment 2.....................................................................................................................8
Quiz 1.........................................................................................................................................9
Lesson 2: Movement Competency..............................................................................................11
Activity 2...................................................................................................................................11
Self-Assessment 3...................................................................................................................13
Quiz 2.......................................................................................................................................14
Lesson 3 Breathing and Bracing.................................................................................................17
Activity 3...................................................................................................................................18
Self-Assessment 4...................................................................................................................23
Performance Task....................................................................................................................24
Self-Assessment 5...................................................................................................................24
Quiz 3.......................................................................................................................................25
PATHFIT 1: Movement Competency
Training
Lesson 1: Introduction to PATHFIT

Physical education centers around movement, which is a fundamental aspect of life,

work, and play. Proficiency in movement enables individuals to participate in physical activities
with pleasure and satisfaction. Those who possess competent movement skills and knowledge
not only value purposeful movement throughout their lives but also understand its significance.
The primary responsibility of physical education is to guide students in taking charge of
their learning process. By providing them with the capacity to make thoughtful and informed
choices, physical education fosters lifelong changes. Additionally, it equips students with the
skills necessary to become responsible and contributing members of society, the nation, and the
world.
A comprehensive understanding of fundamental skills and concepts is crucial for both
developing effective motor skills and applying them across various physical activities. This
emphasis on transferable skills aims to help children and youth recognize how the lessons
learned in one activity can be useful in other activities.
A significant advantage of a school physical education program is the promotion of
healthy young bodies. A well-designed fitness program incorporates activities and
cardiovascular exercises that enhance coordination, flexibility, and strength. Moreover, physical
education plays a role in addressing the issue of childhood obesity. Engaging in physical
activities reduces the risk of obesity-related problems and empowers students to control their
weight. Active children are more likely to make informed dietary and health choices as they grow
older.

What is Physical Education?

Teaching about the growth and maintenance of the human body includes a broad spectrum of
activities, ranging from basic calisthenics and exercises to comprehensive lessons covering
hygiene, gymnastics, and the organization and execution of various athletic games.
Objectives of physical education
1. Physical development
(a) Proper growth and maturation
(b) Optimal functioning of various bodily systems
(c) Enhancing skills through improved neuromuscular coordination
(d) Cultivating strength and endurance.

2. Psychological development
(a) Cultivation of positive interests and attitudes
 (b) Channeling and finding satisfaction in emotions
(c) Alleviating worries and tension through sports involvement.

3. Social development
(a) Fostering qualities of empathy and cooperation with others
(b) Becoming a valuable and contributing member of both the family and society.

4. Moral development
(a) Nurturing self-discipline and self-control
(b) Instilling principles of sportsmanship
(c) Cultivating leadership qualities
(d) Enhancing overall personality growth.

5. Knowledge improvement
(a) Gaining knowledge about the rules of games, sports, and exercises
(b) Understanding health-related issues and their prevention.

Physical Fitness - refers to a set of attributes which enable an individual to be physically

active. The term is often associated with health and well-being, since being physically fit is
usually associated with improved health such as heart and lung function (cardiovascular fitness)

The 5 Health-Related Components of Fitness

1. Cardiovascular endurance - Cardiovascular endurance, also known as aerobic fitness or
cardiorespiratory endurance, pertains to the body's efficiency in taking in oxygen and delivering
it to tissues through the heart, lungs, arteries, vessels, and veins. Regularly engaging in
challenging exercises for the heart and lungs offers several benefits, such as:
a. Sustaining or improving the effective delivery and utilization of oxygen by the body's
systems.
b. Enhancing cellular metabolism.
c. Alleviating physical challenges in everyday activities.

2. Muscular strength - Muscular strength denotes the force a specific muscle group can exert
during a single maximum effort. In the context of strength training, it is commonly referred to as
the one-rep max. As muscular strength is specific to each muscle group, it becomes essential to
follow a well-rounded strength training program that targets all major muscle groups for optimal
results.

3. Muscular endurance - Muscular endurance represents the ability of a muscle or group of

muscles to endure repeated contractions against resistance over an extended period. This type
of endurance is vital for activities that require sustained muscle use, like prolonged exercise
sessions or tasks demanding muscular stamina.

4. Flexibility - Flexibility refers to the range of motion achievable around a joint. Just like
muscular strength and endurance, flexibility is specific to individual joints. It plays a crucial role
in promoting unhindered movement and can significantly impact balance, coordination, and
agility. Maintaining a full range of motion in major joints can also reduce the risk of injuries and
improve athletic performance.

5. Body composition - Body composition refers to the ratio of fat mass to fat-free mass in the
body. Achieving and maintaining a healthy body composition is a critical aspect of health-related
physical fitness due to the association between high levels of fat mass and negative health
outcomes like heart disease and type 2 diabetes. Therefore, most exercise routines prioritize
the goal of attaining a healthy body composition.

FITNESS TESTING/ASSESSMENTS

Fitness Testing enables individuals to assess their current level of fitness in each of the
five areas of Health-Related fitness, which collectively contribute to overall well-being. These
areas encompass Cardiovascular Endurance, Muscular Endurance, Muscular Strength,
Flexibility, and Body Composition. By undergoing these assessments, individuals can establish
a starting point or benchmark for their fitness levels, and also gather specific data as they
progress on their fitness journey. This ongoing monitoring helps track the effectiveness and
success of their fitness efforts over time. Ultimately, Fitness Testing empowers individuals to
understand their strengths and areas for improvement, guiding them towards a healthier and
more balanced lifestyle.

THE FITNESS ASSESSMENTS:

1. Resting Heart Rate
2. 3-minute Step Test
3. Exercise Heart Rate
4. Push-Up Test
5. Sit and Reach

Activity 1
Complete the Fitness Test Assessment. Follow the guidelines below on how to proceed with the
fitness test assessment.

TEST EXPLANATIONS AND GUIDELINES

1) RESTING HEART RATE:

Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels
on your wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and
multiply by 4 to find your one-minute's worth of a Resting Heart Rate.

**If you are having difficulty locating your pulse, put your fingers on the bone located on the
inside of your wrist, then move them a finger tip's length/centimeter toward the midline of your
wrist. This should help you find it. Another option is to use your Carotid Pulse, which is located
on your neck underneath the point where the side and bottom of your jawbone meet. **

The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.

2) 3-MINUTE STEP TEST

This step can be completed indoors or outdoors. Look for a platform with an elevation of 12
inches(30 cm). Begin by demonstrating the alternating stepping cadence to the subject. In time
with the beat step one foot up on the bench (1st beat), step up with the second foot (2nd beat),
step down with one foot (3rd beat), and step down with the other foot (4th beat.) Allow the
subject to practice the stepping to the metronome cadence, which is set at 96 beats per minute
(4 clicks = one step cycle) for a stepping rate of 24 steps per minute. The athlete steps up and
down on the platform at the given rate for a total of 3 minutes. The athlete immediately stops on
completion of the test and sits down and remains still. Starting within 5 seconds, the tester is to
count the participant's heart rate (ideally with a stethoscope) for one complete minute.

This is a benchmark to see what you can be achieved and how you can take your fitness
further by decreasing your time in future assessments. When you are finished with the 3-minute
step test, move quickly onto recording your Exercise Heart Rate (the next fitness assessment).

**Remember to always stay hydrated. Drink plenty of water before, during, and after all
activity.**

3) EXERCISE HEART RATE:

IMMEDIATELY after completing the 3-minute step test, record your Exercise Heart Rate.
Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on
your wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and
multiply by 4 to find your one-minute's worth of an Exercise Heart Rate.

4) PUSH-UP TEST:
Women: Females can choose to do a modified push-up or a full body (standard) push up.
Modified push-ups start with knees bent and touching the floor. Starting in the up position,
hands should be slightly ahead of the shoulders so hands are in the proper position for the
downward motion.
Men: Start in the standard push-up position (elevated). Hands should be shoulder-width
apart, arms extended straight out under the shoulders, back and legs in a straight line, and toes
curled under. -Lower until the chest is about 2 inches from the floor and rise up again. -Perform
the test until you cannot complete any more push-ups while keeping your back straight and, if
you are a male, keeping the legs straight as well. The key to completing the test properly is to
maintain a rigid position and keep the back flat. If necessary, you can take a brief rest in the up
position (not lying on the floor).

5) SIT-AND-REACH TEST:
The sit and reach test is a common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is important as because tightness
in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
First, you'll need a special sit-and-reach testing box. You can also make your own testing
box by finding a solid box about 30cm tall. Fix a meter stick on top of the box so that 26 cm of
the ruler extends over the front edge of the box toward the test subject. The 26cm mark should
be at the edge of the box.
 Get in position: Remove your shoes and sit on the floor with your legs stretched out in
front of you with knees straight and feet flat against the front end of the test box.
 Begin the movement: In a slow, steady motion, lean forward at the hips, keep your
knees straight and slide your hand up the ruler as far as you can go.
 Stretch and repeat: Extend as far as you can, record the result in cm, rest, and repeat
three times.
 Calculate your results: Average your results for your final score.

Record your data in the table below.

Resting Heart Rate

3-minute Step Test

 Exercise Heart Rate

Push-Up Test

Sit and Reach

IMPORTANCE OF PHYSICAL EDUCATION

1. Physical Education Enhances Social Skills: Exposure to various sports and physical activities
fosters essential social skills in children, such as teamwork and sportsmanship. Engaging in
physical pursuits enables kids to express themselves effectively and boosts their self-esteem.
These acquired social skills prove valuable throughout their lives, benefiting them in both
personal and professional endeavors.

2. Academic Performance Flourishes with Physical Education: Physically active children tend to
excel academically compared to their less active peers. Physical activity positively influences
behavior in the classroom and enhances concentration. Incorporating physical activities
throughout the day improves students' ability to focus, enabling them to engage in problem-
solving activities and academic tasks more effectively.

3. Physical Education Encourages a Healthy Lifestyle: High school students face substantial
stress from various sources, such as peer pressure, family dynamics, part-time jobs, homework,
and curriculum demands. Participating in recreational activities, sports, and physical fitness
endeavors provides an outlet for stress relief. Physical education emphasizes the significance of
physical health and educates students on sound eating practices and essential nutrition
guidelines, helping combat prevalent issues like eating disorders and misconceptions about
body weight.

4. Physical Fitness Bolsters Self-Esteem: Regular participation in physical education contributes

to improved academic performance, stress management, weight control, social development,
and self-esteem. Active engagement in classes that promote learning various skills and
personal responsibility for one's body instills a deep understanding of the importance of
maintaining a healthy lifestyle.

5. Life Skills Taught Through Physical Education: Physical education offers students the
opportunity to acquire lifelong skills for maintaining their health and well-being. These skills,
taught in physical education classes, become valuable assets throughout their lives. Daily
physical activity not only supports physical health but also serves as a means for kids to
improve their mood and reduce stress levels.

Self-Assessment 1

Complete the Table

There are some activities that we do in our household and in our daily lives that we don’t really
mind but are good physical activities towards health and fitness. Name some of activities that
you do that corresponds to the 5 health-related component.

Area Physical Activity Frequency of Action

 Cardiovascular Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition

Self-Assessment 2

Essay Writing

Answer the following questions with a minimum of 5-10 sentences. Write your answers on the
space provided. Be guided with the rubrics below.
10 points 8 points 6 points
The essay is coherent, in- The essay is well- The essay is poorly made
depth and well-organized. established, organized but that lacks the necessary data
needs improvement. needed.

1. In your perspective, how does basic physical activities develop the health-related
component of physical fitness?

2. Is it important to engage yourself in the physical activities? Why or why not?

Quiz 1
Multiple Choice
Read each item carefully and select from the choices below the correct answer by encircling the
letter. Good Luck!
1. What is another term for Cardiovascular Endurance?
a) Muscular Strength b) Flexibility c) Muscular Endurance d) Aerobic Fitness

2. Which body systems are involved in Cardiovascular Endurance?

a) Digestive and Respiratory
b) Nervous and Muscular
c) Heart, Lungs, Arteries, Vessels, and Veins
d) Immune and Endocrine

3. What are the benefits of regularly engaging in challenging exercises for the heart and lungs?
a) Improving muscle strength
b) Enhancing mental focus
c) Sustaining or improving oxygen delivery and utilization
d) Reducing body weight

4. Which health component represents the force a specific muscle group can exert during a
single maximum effort?
a) Cardiovascular Endurance
b) Flexibility
c) Muscular Strength
d) Muscular Endurance

5. What is the common term for the maximum force a muscle group can produce during
strength training?
a) Repetition Maximum
b) Maximum Strength Index
c) One-Rep Max
d) Muscular Power Level

6. Why is it important to target all major muscle groups in a strength training program?
a) To reduce the risk of injuries
b) To enhance cardiovascular endurance
c) To achieve balanced muscle development
d) To increase body flexibility

7. What does muscular endurance refer to?

a) The ability of muscles to withstand repeated contractions against resistance over an
extended period.
b) The range of motion around a joint.
c) The ability to perform explosive movements.
d) The force exerted by a muscle group during a single effort.

8. Which type of endurance is essential for activities requiring sustained muscle use?
a) Cardiovascular Endurance
b) Muscular Strength
c) Flexibility
d) Muscular Endurance

9. How does flexibility contribute to athletic performance?

a) It improves cardiovascular health.
b) It enhances muscle strength.
c) It reduces the risk of injuries.
d) It boosts overall endurance.

10. Why is maintaining a full range of motion in major joints important?

a) It improves agility and coordination.
b) It enhances body composition.
c) It strengthens the immune system.
d) It reduces the need for cardiovascular exercises.

11. What does body composition refer to in physical fitness?

a) The ratio of fat mass to lean body mass
b) The number of muscles in the body
c) The ratio of fat mass to muscle mass
d) The total weight of the body

12. Why is achieving a healthy body composition crucial for overall well-being?
a) It prevents muscular injuries.
b) It improves athletic performance.
c) It reduces the risk of heart disease and diabetes.
d) It increases muscular strength.

13. Which health component focuses on the efficiency of oxygen delivery and utilization?
a) Muscular Strength b) Flexibility c) Cardiovascular Endurance d) Muscular Endurance

14. How does regular physical activity benefit body composition?

a) By increasing fat mass
b) By reducing muscle mass
c) By maintaining a healthy fat-to-lean mass ratio
d) By reducing bone density

15. Why do most exercise routines prioritize the goal of attaining a healthy body composition?
a) To improve muscular endurance
b) To enhance flexibility
c) To boost mental focus
d) To prevent negative health outcomes like heart disease and diabetes
Lesson 2: Movement Competency

Movement competency refers to the capability of moving without experiencing

dysfunction or discomfort. In the context of athletes, various factors influence their movement
competency. It is the responsibility of strength and conditioning professionals to design training
programs that not only improve performance but also minimize the risk of injuries.
Having knowledge of movement competence is crucial in helping children and youth
acquire the necessary skills to actively engage in physical activities. This entails developing
fundamental movement skills and applying movement concepts and strategies. These building
blocks form the basis for achieving physical literacy.
Movement Concepts. Students will learn to apply the following movement concepts as
they develop movement skills:
1. Body awareness – What body parts move and in what way?
a. body parts (e.g., arms, legs, elbows, knees, head, shoulders, back)
b. body shape (e.g., round, wide, narrow, curled, stretched, twisted,
symmetrical, asymmetrical)
c. body actions (e.g., support, lead, receive weight, flex, extend, rotate, swing,
push, pull)
2. Spatial awareness Where does the body move?
a. location (e.g., personal, general space, restricted space)
b. direction (e.g., forward, backwards, sideways, diagonal, up, down, left, right)
c. level (e.g., high, medium, low)
d. pathway (e.g., zigzag, straight, curved, wavy)
e. plane (e.g., frontal, horizontal, vertical, sagittal)
f. extensions (e.g., near, far)
3. Effort awareness — How does the body move?
a. time (e.g., fast, medium, slow, sustained, sudden)
b. force (e.g., strong, light) flow (e.g., bound, free, continuous, interrupted)
4. Relationship – With whom or with what does the body move?
a. people (e.g., meet, match, contrast, follow, lead, mirror, shadow, move in
unison, move towards or away from others, echo with a partner or group)
b. objects (e.g., over, under, beside, in front, on, off, near, far, through, above,
below)
c. elements in an environment (e.g., music, wind, temperature, terrain)

Activity 2
Complete the Table
Fill out some activities that will help develop the 4 movement concepts.
 Body Awareness Spatial Awareness

Effort Awareness Relationship

Movement principles
Application of these principles becomes more refined as movement competence
improves. It includes;
1. Center of Gravity: As the center of gravity is lowered, the base of support widens, the
line of gravity moves closer to the center of the base of support, and the mass increases,
resulting in enhanced stability. For instance, achieving static balance is most stable
when the body forms a broad shape, maintains a low position close to the ground, and
establishes multiple widely spread contact points with the ground.
2. Summation of Joints: To generate maximum force, it is crucial to engage all available
joints. For example, when throwing a ball, the motion should begin by bending the knees
and then involve the entire body, not just relying on the arm's motion.
3. Maximum Velocity: To achieve maximum velocity, joints should be sequentially utilized
from largest to smallest. For instance, when jumping, start by propelling off the ground
using the larger leg muscles and then extend the fingers and toes while airborne.
4. Applied Impulse: The magnitude of applied impulse directly influences the increase in
velocity. For example, a more forceful swing will lead to a higher trajectory. Similarly,
striking a ball with greater force will result in it traveling farther and faster.
5. Law of Reaction: Generally, movement occurs in the opposite direction to the applied
force. For instance, in sled hockey, pushing off to the right with the pick at the end of the
stick causes the sled to turn left. In swimming, pushing the water backward propels the
body forward. When jumping, pushing downward launches the body upward.

Movement Strategies
When engaging in various activities, we have the option to select different approaches
that fall under specific categories of games and physical pursuits. These chosen approaches
are known as tactics, which are the actions we take to achieve the selected strategy. For
example, in soccer, a team may opt for a strategy centered around ball possession to increase
scoring opportunities while limiting their opponent's chances. To execute this strategy, tactics
might involve players spreading out on the field to receive passes, frequently passing the ball
amongst teammates, and advancing towards the goal while seeking open spaces.

To effectively devise and implement strategies and tactics, it is essential to comprehend

the structure and mechanics of the games and activities. This understanding relies on
recognizing the key components and other defining features that characterize each individual
game or activity.

Three Components of Human Movement

 1. The Human Body: A Comparison to Lever and Pulley System Visualizing the human
body as a lever and pulley system reveals how bones serve as levers, joints act as
pulleys, and muscles' tendons function as cables. When muscles' tendons are pulled,
they set the levers (bones) in motion and cause the pulleys (joints) to rotate.
2. Muscle Power: Similar to a Motor in a Cable and Pulley System Similar to a motor in
mechanical systems, the muscles in our bodies provide the necessary power for the
cable and pulley-like functions.
3. The Brain: The Operator of the Human System In the human body, the brain serves as
the operator, akin to a computer running all the essential programs required for
coordinated movement.

Injury and Dysfunction in the Lever and Pulley System of the Body can be attributed to
several main principles:
1. Misalignment of Levers, Pulleys, or Ropes: When components of this system do not
align correctly, issues such as friction, poor leverage, and weak points arise. It can be
likened to a cable trying to pass through a bent pulley. Such misalignment can lead to
injuries and a decrease in strength in the joints.
2. Operator Malfunction: Occasionally, the brain may encounter glitches, losing the
necessary programs to execute certain movements. For instance, the western habit of
prolonged chair sitting removes the ability to squat, as the brain forgets the pattern.
Additionally, injuries or neurological disorders can disrupt communication between the
brain and the body, impairing movement.
3. Poor Motor Function: Weak muscles fail to provide sufficient power to operate the
body's cables and pulleys effectively. Moreover, since muscles often work together in
groups to perform tasks, the weakness of one essential muscle can disrupt the efficiency
of the entire group. Training large, full-body movements is crucial for overall health, as
muscles not only need strength but also the ability to function harmoniously within the
group. Isolated muscle training might improve strength but may not optimize their
collective functionality.
Self-Assessment 3
Student Reflection
Have you experience playing sports or doing some household chores when suddenly you
slipped and injured your ankle? How was the experience? Are there changes with your daily
activities? Explain the changes you experienced. Complete the reflection in 5-10 sentences.
 FUNDAMENTAL MOVEMENT SKILLS

Fundamental movement skills refer to a specific set of abilities involving different body parts,
such as feet, legs, trunk, head, arms, and hands. These skills serve as the foundational
"building blocks" for more complex and specialized abilities essential for active participation in
games, sports, and recreational activities throughout our lives. These gross motor skills
encompass activities like running, balancing, and kicking, forming the basis for all physical
pursuits, including sports, dance, gymnastics, and various recreational endeavors.

The fundamental movement skills can be categorized into three groups:

1. Stability skills entail both static and dynamic balance. Static balance refers to
maintaining a desired posture while stationary, whereas dynamic balance involves using core
strength to sustain control and balance while moving through space, performing actions like
bending, stretching, twisting, turning, rolling, balancing, transferring weight, and landing from a
jump.

2. Locomotion skills pertain to various ways of moving the body from one point to another,
including walking, wheeling, running, chasing, dodging, sliding, rolling, jumping, and leaping.

3. Manipulation skills involve interacting with objects by applying or receiving force. This
encompasses activities like throwing, kicking, punting, striking, volleying (sending), catching,
trapping, collecting (receiving), and carrying, dribbling, cradling (retaining).

Physical fitness refers to a state of overall health and well-being, specifically the capacity to
engage in sports, work-related tasks, and daily activities. Achieving physical fitness typically
involves maintaining proper nutrition, engaging in moderate to vigorous physical exercise, and
ensuring adequate rest.

Quiz 2
Multiple Choice
Read each item carefully and select from the choices below the correct answer by encircling the
letter. Good Luck
1. What does movement competency refer to?
a) The capability of moving without experiencing discomfort.
b) The capability of moving with dysfunction and discomfort.
c) The ability to perform complex movements with ease.
d) The ability to perform physical activities without any training.

2. Who is responsible for designing training programs that improve performance and minimize
the risk of injuries in athletes?
a) Sports coaches
b) Team physicians
c) Strength and conditioning professionals
d) Physical therapists
3. Which of the following forms the basis for achieving physical literacy in children and youth?
a) Learning fundamental movement skills
b) Competitive sports participation
c) Watching sports on TV
d) Playing video games
4. What does spatial awareness in movement concepts refer to?
a) Awareness of body parts and their movements
b) Awareness of the body's location and direction of movement
c) Awareness of time and force in movements
d) Awareness of relationships with other people in movement
5. Which movement concept involves understanding the level, pathway, and plane of body
movement?
a) Body awareness b) Spatial awareness c) Effort awareness d) Relationship awareness

6. Lowering the center of gravity, widening the base of support, and increasing mass result in:
a) Reduced stability b) Enhanced stability c) Increased flexibility d) Faster movement

7. To generate maximum force, it is essential to engage:

a) Only the arm joints

b) All available joints
c) The smallest joints first
d) Only the leg joints

8. When achieving maximum velocity, joints should be utilized:

a) Randomly
b) From smallest to largest
c) From largest to smallest
d) In any order

9. The magnitude of applied impulse directly influences:

a) Stability b) Velocity c) Flexibility d) Strength

10. According to the Law of Reaction, movement usually occurs in the opposite direction of:
a) The applied force b) Gravity c) Friction d) The center of gravity

11. The three components of human movement are:

a) Muscle, bone, and tendon
b) Muscle, brain, and lever
c) Bone, joint, and lever
d) Bone, muscle, and brain

12. When misalignment occurs in the lever and pulley system, it can lead to:
a) Enhanced stability
b) Increased strength
c) Reduced friction
d) Injuries and decreased strength

13. The operator of the human movement system is analogous to:

a) A computer b) A motor c) A lever d) A pulley

14. Poor motor function in the body's lever and pulley system can result in:
a) Enhanced performance
b) Improved coordination
 c) Disrupted movement efficiency
d) Increased stability

15. Movement principles help prevent injuries by:

a) Reducing the need for proper nutrition
b) Improving flexibility
c) Minimizing the risk of dysfunction
d) Focusing on isolated muscle training
16. The fundamental movement skills relate to:
a) Stability, locomotion, and manipulation
b) Memory, creativity, and coordination
c) Strength, flexibility, and balance
d) Vision, hearing, and touch

17. Body awareness in movement concepts involves understanding:

a) Time and force in movements
b) The location and direction of body movement
c) The relationship with other people in movement
d) Which body parts move and in what way

18. Spatial awareness in movement concepts refers to:

a) Time and force in movements
b) The relationship with other people in movement
c) Understanding where the body moves in space
d) How the body moves in relation to the operator

19. What do fundamental movement skills serve as in physical activities?

a) The finishing touches for advanced moves
b) The foundational "building blocks"
c) The specialized abilities for sports performance
d) The requirements for recreational activities

20. Which category of fundamental movement skills involves maintaining control and balance
while moving through space?
a) Stability skills b) Locomotion skills c) Manipulation skills d) Physical fitness skills
Lesson 3 Breathing and Bracing

Physiology of Breathing
The respiratory system is a vital network of organs responsible for the exchange of
gases between the body and the environment. Its primary function is to facilitate the intake of
oxygen and the removal of carbon dioxide. This process is crucial for delivering oxygen to the
muscles, enabling them to generate energy for various physical activities.
When we breathe in, air enters the body through the nostrils or mouth and travels down
the trachea into the lungs. Inside the lungs, the air reaches millions of tiny air sacs called alveoli,
which are surrounded by a dense network of blood vessels. At the alveoli, oxygen from the
inhaled air diffuses into the bloodstream, while carbon dioxide, a waste product of cellular
metabolism, is released into the alveoli to be expelled during exhalation.
Once oxygenated, the blood travels through the pulmonary veins to the heart and is then
pumped to all parts of the body, including the muscles. In the muscles, oxygen plays a crucial
role in breaking down glucose and other fuel sources to produce adenosine triphosphate (ATP),
the primary energy currency of the cells. This process, known as cellular respiration, powers
muscle contractions during physical activities such as exercise, sports, and daily movements.
Through the continuous process of breathing and gas exchange in the respiratory
system, oxygen is efficiently delivered to the muscles to support their energy needs. Adequate
oxygen supply ensures optimal performance, endurance, and recovery during physical exertion.
The seamless functioning of the respiratory system is essential for overall health, enabling us to
engage in various activities and maintain an active and fulfilling lifestyle.
Diaphragmatic breathing, also known as abdominal or belly breathing, is a
fundamental breathing technique that plays a crucial role in optimizing oxygen intake and
promoting overall well-being. By engaging the diaphragm, the primary breathing muscle, during
inhalation, we can significantly improve the efficiency of oxygen delivery to the body. Here are
some key reasons why diaphragmatic breathing is essential for efficient oxygen intake:
1. Increased Oxygenation: Diaphragmatic breathing allows for deeper and fuller inhalation,
maximizing the amount of oxygen that enters the lungs with each breath. This results in
a more substantial exchange of gases in the alveoli, leading to increased oxygen
saturation in the bloodstream.
2. Improved Lung Capacity: By engaging the diaphragm, the lungs can fully expand,
allowing them to take in more air. This enhances lung capacity and respiratory function,
ensuring a more efficient and effective exchange of oxygen and carbon dioxide.
3. Reduced Respiratory Rate: Diaphragmatic breathing promotes slower and more
controlled breathing patterns. This not only conserves energy but also reduces the
workload on the respiratory system, making oxygen intake more sustainable during
physical activities.
4. Enhanced Physical Performance: Efficient oxygen intake is crucial for providing the
muscles with the necessary oxygen to produce energy (ATP) during exercise and other
 physical activities. Diaphragmatic breathing supports endurance, stamina, and overall
athletic performance.
5. Stress Reduction: Diaphragmatic breathing activates the parasympathetic nervous
system, triggering a relaxation response and reducing the body's stress levels. Lower
stress and anxiety promote a sense of calm and well-being, benefiting both mental and
physical health.
6. Improved Oxygen Delivery to Organs: Efficient oxygen intake through diaphragmatic
breathing ensures that vital organs, including the brain and heart, receive adequate
oxygenation, contributing to their optimal function and overall health.
7. Mind-Body Connection: Practicing diaphragmatic breathing fosters a strong mind-body
connection, as individuals become more aware of their breath and its impact on their
physical and emotional state. This mindfulness can lead to greater self-awareness and
improved stress management.
In conclusion, diaphragmatic breathing is a simple yet powerful technique that enhances
oxygen intake, supports physical performance, reduces stress, and promotes overall well-being.
By incorporating diaphragmatic breathing into daily life and physical activities, individuals can
experience numerous health benefits and a heightened sense of balance and vitality.
Breathing Techniques for Performance

Activity 3

Deep breathing exercises, also known as diaphragmatic or belly breathing, are simple
techniques that can enhance lung capacity and optimize oxygen uptake. Follow these steps to
practice deep breathing effectively:
1. Find a Comfortable Position:
 Sit or lie down in a comfortable and relaxed position.
 Place one hand on your chest and the other on your abdomen, just below the
ribcage.
2. Inhale Slowly through Your Nose:
 Take a slow, deep breath in through your nose.
 As you inhale, focus on expanding your abdomen and feeling your diaphragm
move downward.
 Ensure that your chest remains relatively still, and most of the movement occurs
in your abdomen.
3. Exhale Gradually through Your Mouth:
 Exhale slowly and steadily through your mouth.
 As you exhale, feel your abdomen contracting and the diaphragm moving
upward.
  Empty your lungs completely during the exhalation.
4. Maintain a Steady Rhythm:
 Establish a consistent and comfortable rhythm for your breaths.
 Aim for a slow, controlled inhalation and exhalation.
5. Lengthen Your Breath:
 Gradually increase the duration of your inhalation and exhalation.
 Focus on extending the length of each breath while maintaining a smooth and
steady rhythm.
6. Relax and Let Go of Tension:
 As you continue deep breathing, let go of any tension or stress in your body.
 Allow yourself to fully relax and sink into the breath.
7. Practice Mindful Awareness:
 Pay attention to the sensation of the breath moving in and out of your body.
 Be present in the moment and fully engaged in the process of deep breathing.
8. Repeat for Several Minutes:
 Practice deep breathing for at least 5-10 minutes initially, gradually increasing the
duration if possible.
9. Regular Practice:
 Incorporate deep breathing exercises into your daily routine or whenever you feel
the need to relax and refocus.

Core Bracing Fundamentals

Core stability refers to the ability of the muscles in the torso to work together
harmoniously to provide support and control during various movements and physical activities.
The core, often referred to as the "powerhouse" of the body, comprises a complex network of
muscles, including the deep abdominal muscles, back muscles, pelvic floor muscles, and
diaphragm. These muscles work collectively to stabilize the spine, pelvis, and trunk, providing a
solid foundation for movement.
Significance in Movement:
1. Enhances Postural Alignment: A stable core helps maintain proper postural alignment,
preventing excessive curvature or misalignment of the spine. Good posture not only
reduces the risk of injuries and musculoskeletal issues but also improves overall body
mechanics, making movements more efficient and effortless.
 2. Improves Balance and Coordination: A strong and stable core contributes to better
balance and coordination. It allows for a steady base of support, enabling individuals to
maintain their equilibrium during dynamic movements or when faced with external
forces.
3. Supports Functional Movements: Core stability is essential for performing everyday
functional movements, such as bending, twisting, lifting, and reaching. These
movements rely on a stable core to provide the necessary support and prevent strain on
the spine and surrounding structures.
4. Enhances Athletic Performance: In athletes and sports enthusiasts, a stable core is a
fundamental component of optimal performance. It allows for the efficient transfer of
force between the upper and lower body, enabling powerful and controlled movements,
such as sprinting, jumping, and throwing.
5. Reduces the Risk of Injuries: A stable core helps protect the spine and other vulnerable
structures from excessive stress or strain during physical activities. By providing a solid
base, it minimizes the risk of overuse injuries, muscle imbalances, and acute injuries
caused by unstable movements.
6. Supports Breathing and Respiration: The diaphragm, a crucial muscle involved in core
stability, plays a significant role in breathing. A stable core supports proper
diaphragmatic breathing, allowing for efficient oxygen intake and delivery to the muscles
during exercise.
7. Enables Proper Movement Patterns: Core stability is essential for maintaining proper
movement patterns throughout the body. It ensures that the arms and legs can move
freely and efficiently without unnecessary compensations or misalignments.
8. Facilitates Transfer of Power: A stable core acts as a stable platform for generating and
transferring power from the lower body to the upper body and vice versa. This is
especially important in activities that involve complex movements or require force
production, such as weightlifting and throwing.
Bracing and sucking in the stomach are two distinct techniques involving the abdominal
muscles, and they serve different purposes during various activities. Let's differentiate between
them:
Bracing:
1. Purpose: Bracing is a technique used to stabilize the spine and core during movements
that require a high level of force or load. It involves engaging not just the superficial
abdominal muscles but also the deep core muscles, such as the transverse abdominis
and multifidus.
2. Muscle Activation: Bracing activates the entire core, including the muscles in the front,
sides, and back of the abdomen. The engagement is not just about pulling the stomach
in but about creating a 360-degree tension to provide support to the spine.
3. Breathing: While bracing, individuals are encouraged to maintain their breath and not
hold it entirely. This allows for better stability and prevents excessive intra-abdominal
pressure.
 4. Application: Bracing is commonly used in activities like heavy weightlifting, powerlifting,
and other exercises where the spine needs protection against external forces and loads.
Sucking in the Stomach:
1. Purpose: Sucking in the stomach is primarily an aesthetic technique used to create the
appearance of a slimmer waist or to engage the rectus abdominis (the "six-pack"
muscles) for aesthetic reasons.
2. Muscle Activation: When sucking in the stomach, individuals typically engage the rectus
abdominis muscles while neglecting the deeper core muscles, which are essential for
core stability.
3. Breathing: Sucking in the stomach often involves shallow breathing or holding the breath
to maintain the appearance of a flat stomach.
4. Application: Sucking in the stomach is often used in situations where appearance or
aesthetics are a priority, such as in photos or during certain types of modeling.
Applying Breathing and Bracing in Exercises
Applying breathing and bracing techniques in exercises is essential for enhancing
performance, promoting safety, and maximizing the benefits of each movement. Let's elaborate
on how to effectively use breathing and bracing during exercises:
1. Breathing during Exercises:
 Conscious Breathing: Stay aware of your breath throughout the exercise. Avoid
holding your breath, as it can lead to increased intra-abdominal pressure and reduce
oxygen supply to the muscles.
 Inhale Before Effort: Inhale during the preparatory phase or the eccentric (lowering)
phase of the exercise. This helps fill your lungs with oxygen and prepares your body for
the upcoming effort.
 Exhale During Exertion: Exhale during the concentric (lifting) phase or the effort phase
of the exercise. This helps engage the deep core muscles, providing stability and
support during the movement.
 Continuous Breathing: Maintain a smooth and steady breath rhythm, coordinating it
with the flow of the exercise. Avoid rapid, shallow breathing, which may lead to tension
and decreased performance.
 Breath Through the Nose: Whenever possible, breathe through your nose during
exercises. Nasal breathing allows for better oxygen uptake and helps humidify and filter
the air before it enters your lungs.
2. Bracing during Exercises:
 Activate the Core: Engage your core muscles before initiating any exercise. The core
includes not just the abdominal muscles but also the lower back, pelvic floor, and
diaphragm.
  360-Degree Tension: Visualize creating a 360-degree tension around your core. This
means engaging the muscles in the front, sides, and back of your abdomen to provide
optimal stability.
 Maintain Proper Alignment: Bracing helps maintain proper spinal alignment during
exercises. It protects your back and reduces the risk of injury, especially when
performing heavy lifts or high-impact movements.
 Consistent Bracing: Maintain core engagement throughout the entire exercise,
regardless of its duration. This constant support improves performance and prevents
energy leakage during movements.
 Brace Before Load: Prior to lifting weights or performing any movement that requires
effort, brace your core. This provides a solid foundation for generating force and protects
your spine from excessive pressure.
3. Breathing and Bracing Synergy:
 Coordinated Effort: Breathing and bracing work in synergy to enhance exercise
performance. Properly timed breathing helps reinforce core engagement, making
movements more stable and controlled.
 Smooth Transitions: Coordinate your breath and bracing during transitions between
different exercises or movements. A seamless flow of breath and core engagement
optimizes efficiency and reduces unnecessary tension.
 Mind-Body Connection: Using breathing and bracing techniques deepens the mind-
body connection, allowing you to feel more in tune with your body's movements and
muscle activation.
Injury Prevention and Rehabilitation
Proper breathing and bracing play a significant role in reducing the risk of injuries during various
physical activities and exercises. Here's how these techniques contribute to injury prevention:
1. Stabilization and Spinal Support:
 Proper bracing involves engaging the deep core muscles, including the transverse
abdominis and multifidus. These muscles work together to stabilize the spine and pelvis
during movement, providing a strong foundation for the rest of the body.
 When the core is activated and stable, it reduces excessive movement or
hyperextension of the spine, which can lead to strains, sprains, or other spinal injuries.
2. Enhanced Body Mechanics:
 Proper breathing and bracing help maintain proper body alignment and mechanics
during exercises. This ensures that movements are performed with optimal form and
reduces the risk of putting unnecessary stress on joints and soft tissues.
 By maintaining good alignment, the risk of overuse injuries and musculoskeletal
imbalances is minimized.
3. Protection of Vulnerable Areas:
  Certain exercises and activities place more stress on specific joints or areas of the body.
By engaging the core and utilizing proper breathing techniques, you can protect these
vulnerable areas from excessive forces and reduce the risk of injury.
 For example, bracing during heavy lifting can help protect the lower back from potential
injuries that could occur with improper form.
4. Controlled Movements:
 Breathing and bracing help control the speed and intensity of movements. When
movements are controlled and deliberate, the risk of sudden jerks or incorrect form
decreases, lowering the likelihood of injuries.
 Controlled movements also promote greater body awareness, allowing you to recognize
any potential issues or discomfort before they escalate into injuries.
5. Enhanced Stability and Balance:
 Proper bracing and core engagement contribute to improved stability and balance during
exercises and functional movements. This stability reduces the risk of falls and other
accidents that could lead to injuries.
 Maintaining balance and stability during movements also helps prevent overloading
certain muscles or joints, distributing the workload more evenly across the body.
6. Decreased Stress on Peripheral Muscles:
 Engaging the core through proper breathing and bracing shifts the focus of effort from
peripheral muscles (such as the lower back) to the deep stabilizing muscles. This
reduces the strain on peripheral muscles and decreases the risk of muscular fatigue and
injuries.

Self-Assessment 4
Essay Writing
Look for the video of Hidilyn Diaz’s overall Olympic performance on YouTube. Observe
how she utilizes proper breathing ang bracing techniques in order to perform the lifts and
snatch. Elaborate the importance of a proper breathing and bracing in doing heavy lifting
activities. Write a 5-10 sentence essay on the space provided below.
Performance Task
Weekly Breathing and Bracing
Below is a table of weekly bracing and breathing exercise. Perform the following exercises in an
increasing intensity and record your progress on the table below.
Breathing Exercise
1. Record your breathing for you start doing the activity. Count how many breaths you take for
1 minute.
2. After your warm-up and stretching, perform a medium intensity jogging for 5 minutes.
3. Remember to utilize diaphragmatic breathing while performing the activity.
4. After the timer ends, record your respiratory rate for 1 minute.
5. Perform the activity for 1 week. Record all the data below.
Planking
1. Get into a push up position, with your elbows under your shoulders and your feet hip-width
apart.
2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your
body in a straight line.
3. Hold for as long as possible. Record the time you lose your bracing.
4. Perform the planking for 1 week. Record the data below.

Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breathing
Exercise
Before
Run
Breathing
Exercise
After Run

Planking

Self-Assessment 5
Reflection
What have you realized while performing the task? Share your experience below.
Quiz 3
Multiple Choice
Read each item carefully and select from the choices below the correct answer by encircling the
letter. Good Luck

1. Diaphragmatic breathing plays a crucial role in optimizing which of the following?

a) Carbon dioxide intake
b) Oxygen intake
c) Nitrogen intake
d) Hydrogen intake

2. What is the primary muscle involved in diaphragmatic breathing?

a) Pectoralis major
b) Quadriceps
c) Biceps brachii
d) Diaphragm

3. How does diaphragmatic breathing contribute to improved athletic performance?

a) Increases muscle mass
b) Enhances agility
c) Supports endurance and stamina
d) Boosts flexibility

4. What happens during inhalation in diaphragmatic breathing?

a) The diaphragm relaxes
b) The diaphragm contracts and moves downward
c) The diaphragm contracts and moves upward
d) The diaphragm remains still

5. Diaphragmatic breathing activates which part of the nervous system, leading to reduced
stress levels?
a) Sympathetic nervous system
b) Somatic nervous system
c) Central nervous system
d) Parasympathetic nervous system

6. What benefit does diaphragmatic breathing provide to the brain and heart?
a) Increased carbon dioxide levels
b) Enhanced blood clotting
c) Improved oxygen delivery
d) Decreased blood flow

7. How does diaphragmatic breathing promote a strong mind-body connection?

a) By increasing muscle mass
b) By improving flexibility
c) By enhancing emotional intelligence
d) By making individuals more aware of their breath's impact on their physical and emotional
state

8. Diaphragmatic breathing involves which type of breathing pattern?

a) Shallow and rapid breathing
b) Deep and rapid breathing
c) Shallow and slow breathing
d) Deep and slow breathing

9. Which of the following best describes the role of diaphragmatic breathing in stress
reduction?
a) It activates the fight-or-flight response
b) It promotes increased adrenaline production
c) It triggers the relaxation response of the parasympathetic nervous system
d) It heightens cortisol levels

10. What is one key takeaway from the benefits of diaphragmatic breathing?
a) It should only be practiced during physical activities
b) It has no impact on overall well-being
c) It supports overall health and athletic performance
d) It is only relevant for individuals with respiratory conditions

11. Core stability refers to the ability of the muscles in the torso to provide support and control
during movements. What is the primary group of muscles involved in core stability?
a) Leg muscles
b) Arm muscles
c) Deep abdominal muscles, back muscles, pelvic floor muscles, and diaphragm
d) Neck muscles

12. How does a stable core enhance postural alignment?

a) It promotes excessive curvature of the spine
b) It prevents misalignment of the spine
c) It reduces the efficiency of movements
d) It has no impact on postural alignment

13. What role does a stable core play in improving balance and coordination?
a) It decreases stability, making balance more challenging
b) It has no impact on balance and coordination
c) It provides a steady base of support, enabling better balance
d) It causes dizziness and loss of coordination

14. Why is core stability essential for performing functional movements?

a) It prevents all movements to protect the spine
b) It reduces the efficiency of functional movements
c) It provides necessary support and prevents strain on the spine and surrounding structures
d) It is only relevant for weightlifting exercises

15. How does a stable core enhance athletic performance?

a) It hinders the transfer of force between the upper and lower body
b) It makes athletes slower and less agile
c) It allows for the efficient transfer of force between the upper and lower body, enabling
powerful and controlled movements
d) It has no impact on athletic performance
16. Which technique involves engaging not just the superficial abdominal muscles but also the
deep core muscles to stabilize the spine during movements that require a high level of force
or load?
a) Bracing b) Sucking in the stomach c) Stretching d) Relaxing the core

17. How does bracing differ from sucking in the stomach?

a) Bracing is used for aesthetic purposes, while sucking in the stomach stabilizes the spine.
b) Sucking in the stomach activates the entire core, while bracing only involves the superficial
abdominal muscles.
c) Bracing creates a 360-degree tension for stability, while sucking in the stomach focuses on
the rectus abdominis muscles.
d) There is no difference between bracing and sucking in the stomach.

18. Why is proper breathing essential during exercises?

a) Holding the breath increases oxygen supply to the muscles
b) Holding the breath enhances performance
c) It can lead to increased intra-abdominal pressure and reduce oxygen supply to the muscles
d) Breathing has no impact on exercise performance

19. How does the synergy between breathing and bracing enhance exercise performance?
a) It decreases stability during movements
b) It makes movements less controlled
c) Properly timed breathing helps reinforce core engagement, making movements more stable
and controlled.
d) Breathing and bracing do not interact during exercises.

20. How do proper breathing and bracing contribute to injury prevention?

a) They cause hyperextension of the spine, leading to injuries
b) They reduce body awareness, making injuries more likely
c) They stabilize the spine and protect vulnerable areas from excessive forces
d) Breathing and bracing have no impact on injury prevention.

Prepare for the Prelim Examination. Further instructions will be given during your class time.
Good luck on the exam.