2023

TOWARDS
HEALTH AND
FITNESS II
PATHFIT II – EXERCISE BASED FINESS
ATIVITIES
 GROUP ACTIVITY

LOCOMOTOR NON-LOCOMOTOR
TWO FORMS OF
MOVEMENTS
01 02
LOCOMOTO NON-
R
This are done by LOCOMOTOR
or AXIAL
moving the body from MOVEMENT are

03
one place to another.
04
done in place.
LOCOMOTOR MOVEMENTS
1. WALKING - is shifting one’s
weight from one foot to the other.

2. RUNNING - is moving with

longer strides and in faster speed
than walking
3. HOPPING - is springing on one
foot and landing on the same foot.
LOCOMOTOR MOVEMENTS

4. SKIPPING - is done with a step

and a hop using the same foot.

5. JUMPING - is springing on one

foot or both feet and landing on both
feet. (on landing always bend knees
slightly.)
6. LEAPING - is springing on one foot
and landing on the other foot (wide
stride).
LOCOMOTOR MOVEMENTS

7. SLIDING - is done by gliding on

the floor, sideward or forward using
the right and left foot alternately.

8. GALLOPING - is stepping on
one foot and cutting the other, either
sideward or forward.
NON-LOCOMOTOR MOVEMENTS

1. BENDING OR FLEXING - is
moving the muscles around a joint
where two body parts meet.

2. STRETCHING OR
EXTENDING - is done by
straightening or extending any part of
the body from the joints.
NON-LOCOMOTOR MOVEMENTS

3. LIFTING OR RAISING - is
elevating a part of the body, usually
for the arms and legs.
4. TWISTING - is moving a part of
the body around a long axis, usually
for the head and body.
NON-LOCOMOTOR MOVEMENTS

5. ROTATING OR
ENCIRCLING - is done by
moving a part of the body around
axis.
6. SWINGING - is a pendular
movement below an axis.

7. SWAYING - is a pendular
movement above an axis.
 01
2023

WHAT IS BODY
MECHANICS?
BODY
MECHANICS
Body mechanics is an expression
that is used to describe the ways
we move as we go about our
daily lives.
Body mechanics entails how we
hold our bodies when we:
• Stand
• Sit
• Carry
• Hold
• Bend
• Sleep
Improper body mechanics can often
be the cause of back problems.
When we do not move correctly and
safely, the spine is often put through
abnormal stresses that over a period
time, which can lead to degeneration
of our spinal structures, including
the discs and joints.
4 COMPONENTS OF
BODY MECHANICS

01 02
Posture Base of Support and
Center of Gravity

03 04
Muscle Groups Lifting Technique
1. POSTURE
Posture refers to proper spinal
alignment while sitting, standing
and sleeping. The human spine is
comprised of individual bones
called vertebrae that are stacked on
top of each other. These vertebrae
form a natural "S" curve when they
are properly aligned.
1. POSTURE

You can sit with a small rolled towel

behind your lower back to support
your lumbar spine.
1. POSTURE
In terms of sleeping, you want to
ideally sleep on your back with a
small pillow supporting your legs
to reduce pressure on your lower
spine. In regards to side sleeping,
bend your knees and place a
pillow between your legs to keep
your spine straight.
 TWO TYPES OF POSTURE

01 02
Dynamic posture Static posture
is how you hold is how you hold
yourself when you yourself when you
03
are moving, like
when you are
04
are not moving,
like when you are
walking, running, sitting, standing, or
or bending over to sleeping.
pick up something.
The key to good posture is the position of your spine. Your spine has
three natural curves - at your neck, mid back, and low back. Correct
posture should maintain these curves, but not increase them. Your head
should be above your shoulders, and the top of your shoulder should be
over the hips.
How can posture affect my
health?
Poor posture can be
bad for your health.
Slouching or slumping over can:
• Misalign your musculoskeletal system
• Wear away at your spine, making it more
fragile and prone to injury
• Decrease your flexibility
• Affect how well your joints move
• Affect your balance and increase your risk
of falling
How can I improve my posture in general?

• Be mindful of your posture during

everyday activities, like watching television,
washing dishes, or walking.
• Stay active. Any kind of exercise may help
improve your posture, but certain types of
exercises can be especially helpful. They
include yoga, tai chi, and other classes that
focuses on body awareness. It is also a good
idea to do exercises that strengthen your core
(muscles around your back, abdomen, and
pelvis).
How can I improve my posture in general?

• Maintain a healthy weight. Extra weight

can weaken your abdominal muscles, cause
problems for your pelvis and spine, and
contribute to low back pain. All of these
can hurt your posture.
•Wear comfortable, low-heeled shoes.
High heels, for example, can throw off your
balance and force you to walk differently.
This puts more stress on your muscles and
harms your posture.
How can I improve my posture in general?

• Make sure work surfaces are at a

comfortable height for you, whether
you're sitting in front of a computer,
making dinner, or eating a meal.
How can I improve my posture when
sitting?
• Switch sitting positions often
• Take brief walks around your office or
home
• Gently stretch your muscles every so
often to help relieve muscle tension
• Don't cross your legs; keep your feet on
the floor, with your ankles in front of your
knees
• Make sure that your feet touch the
floor, or if that's not possible, use a footrest
How can I improve my posture when
sitting?
• Relax your shoulders; they should not be
rounded or pulled backwards
• Keep your elbows in close to your body. They
should be bent between 90 and 120 degrees.
• Make sure that your back is fully supported.
Use a back pillow or other back support if your
chair does not have a backrest that can support
your lower back's curve.
• Make sure that your thighs and hips are
supported. You should have a well-padded seat,
and your thighs and hips should be parallel to the
floor.
How can I improve my posture when
standing?
• Stand up straight and tall
• Keep your shoulders back
• Pull your stomach in
• Put your weight mostly on the balls of
your feet
• Keep your head level
• Let your arms hang down naturally at
your sides
• Keep your feet about shoulder-width
apart
2. Base of Support and Center of
Gravity
• Before lifting, pushing, or pulling it is
advantageous to widen your base of
support by placing your feet shoulder-
width apart.

• To improve balance and reduce the

risk of injury you can place one foot
slightly in front of the other.
2. Base of Support and Center of
Gravity
• To evenly distribute your weight
keep your body centered over your
feet.

• When carrying objects keep them

close to your body to bring its center
of gravity as close as possible to your
center of gravity.
3. Muscle Groups
• In order to accomplish tasks to
reduce risk of injury, it is imperative
to use larger muscle groups in your
arms, legs, and torso.

• For example, if you were to pick up a

box from the floor, you would ideally
squat down and use your legs to bring
yourself upright instead of bending
over and lifting the box with your
4. Lifting Technique
In order to protect the spine when lifting it
is crucial to use good form. Good form
entails

• Keep your back straight

• Squatting down to the level of the object you
want to lift before lifting
• Do not to bend at the waist
• Pull the object close to your body before
standing.
• Draw in your abdominal muscles as you rise
to stand.
ACTIVITY
Write your answers to the following questions on yellow pad paper based
on your understanding of the topic. Do not copy your answer from the
internet.
1. What is Locomotor?
2. Define what is Non-locomotor?
3. How locomotor and Non-locomotor are different from each
other?
4. Describe what is body Mechanics?
5. Why proper posture is important?