INTRODUCTION

Movement competency reflects the proficiency displayed by an individual during goal-

directed human movement. Increased movement competency during childhood also increases the
likelihood of individuals accruing greater quantity of physical activity during adult life. (Dobbs,
IJ, Oliver, JL, Wong, MA, et. al, 2019)

This learning modality, aims to provide learners holistic approach towards movement
competency training. It also aims to apply, what the learner have learned to put into routine and
not merely theories and able to demonstrate properly the movement with less effort required and
efficient.

Being aware of the School Vision, Mission and Goals is essential especially to freshman,
this serves as their guiding light, to what the school is anchored for. This is also an introduction
to the course subject which is Movement Competency Training that teaches learners to have
Short Term and Long Term in the field of physical fitness. This material will also tackle the
difference between physical activities; exercise its components and functions in wellness and
how it will affect to people. Also, applies the different kinds of locomotors and non-locomotors
movements that are a basic to us humans that will lead to Anatomy and Kinetics. Explain the
underlying factors that influenced motion, sports and exercise and demonstrate the basic
movements and their actions. As a way to test the physical capability of the learners the last part
will be the application of the theories they have learned.

May this learning material will bridge the gap in this time of uncertainty and be used to
its maximum utilization. As the students and teachers are doing their utmost effort to make
learning possible, the school is always here to assist.

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 LESSON 1

Physical Activities and Exercise

At the end of the lesson learners will be able to
-Identify the Components of Physical Activities and Exercise
-Differentiate Physical Activities to Exercise
- Evaluate their daily activity and comprehend which one belongs to Physical activity and which
one belongs to Exercise.

In our daily lives, we do a lot of physical activity like walking in the grocery store and
pushing the cart, gardening, and carrying the laundry basket to the washer. These are common
examples, while some examples for exercising are intentionally going for a walk every day,
doing a group workout, or even walking your dog. Physical activity is any movement that is
carried out by the muscles that require energy. In other words, it is any movement a person does.

Exercise is, by definition, planned, structured, repetitive and intentional movement. Exercise is
also intended to improve or maintain physical fitness. Cardiovascular exercise, by definition, is
any exercise that challenges the heart.

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 The key thing to focus on when trying to determine if something is just physical activity
or exercise is to ask ourselves a few questions:

“Am I doing this because I’m trying to improve my physical fitness or health?”
“Do I plan to do this consistently from week to week or even day to day?”
If the answer to both or one of these questions is no, then the activity probably cannot be
considered exercise, and is truly physical activity. While if you answered yes to both, then it is
most likely considered it exercise.

During this pandemic, we all have a little extra time. One of the ways we can utilize this
time is doing things that will help increase our physical and mental health. One of the best ways
to improve our physical health is exercise. Exercise can improve the health of our heart and
lungs, our ability to remember things, reduce our risk for chronic diseases, and provide countless
other benefits. However, there are many misconceptions when it comes to getting daily exercise.
A lot of people will commonly mistake physical activity for exercise.

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Fill me up!
Direction: Fill in the two columns below and write your answer on each column.

Physical Activities Exercise

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 Components of Physical Activity and Exercise

Physical fitness is not only one of the most important keys to a healthy body; it is the basis of
dynamic and creative intellectual activity. John F. Kennedy

Lack of physical activity has clearly been shown to be a risk factor for cardiovascular
disease and other conditions. Less active and less fit people have a greater risk of developing
high blood pressure. Lack of physical activity can add to feelings of anxiety and depression.
Whereas Physical activity can reduce your risk for type 2 diabetes, Studies show that physically
active people are less likely to develop coronary heart disease than those who are inactive. This
is even after researchers accounted for smoking, alcohol use, and diet. Older adults who are
physically active can reduce their risk for falls and improve their ability to do daily activities.
Physically active overweight or obese people significantly reduced their risk for disease with
regular physical activity.

Physical activity is movement carried out by the skeletal muscles that requires energy.
Physical activity is any physical movement performed throughout the day following our own
daily routine. It can be exercise, normal walking, cleaning of house or car, paying with children,
stair walking, etc. Different types of physical activity can vary by ease or intensity, to get the
better results we should increase the intensity of physical activities. Being physically active is a
Key for good health.

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Health related fitness

Cardio-respiratory Fitness

– Ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of
intensity, ability of the lungs to deliver oxygen from the environment to the bloodstream and the
efficiency of the heart and nervous system. Some of the examples of Cardio-respiratory
endurance are Walking, Jogging, Cycling, and Aerobic dancing.

Muscular Strength

- Is the amount of force a muscle can produce in a single maximum effort. The amount of muscle
strength which can be achieved depends on gender, age, and inherited physical attributes. While
strong muscles are essential for any athletic endeavor, strong muscles can benefit everyone in
some way. Strong muscles can have direct and indirect benefits on health and include ease of
movement, Good posture, Easier performance of work, everyday activities and exercise, easier
performance of recreational activities, stronger tendons and ligaments, and bones.

Muscular Endurance

-Is the ability to resist fatigue and sustain a given level of muscle tension for a given time. By
building muscular endurance one will be able to perform physical tasks for a longer period.
Whilst strength allows one to lift a force, endurance allows you to continue doing this over time.
Muscle Endurance can have direct and indirect benefits on health and include increased
metabolism as physical tasks can be completed for longer, reduced fatigue when exercising,
Good posture, Fewer injuries, less chance of back problems due to build endurance of trunk
muscles, Better sporting performance, Refined training techniques for many exercises.

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Flexibility

– is the ability to move the joints through their full range of motion. Flexibility is affected by
many factors such as joint structure, length and elasticity of connective tissue, and nervous
system activity. Benefits of flexibility include lowered risk of back injuries, Promotion of good
posture and decreased risk of other joint injuries, Reduction in age-related stiffness

Body Composition

– is the proportion of fat and fat-free mass (muscle, bone, and water) in the body. Healthy body
composition is comprised of high levels of fat-free mass and an acceptable low level of body fat.
The relative amount of body fat a person has does have an impact upon overall health and
fitness.

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Guess me!

Direction: There are five pictures below, identify the picture based on the 5 components of
physical activities.Write your answers below each picture

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Skill related fitness

Agility

- is the ability to change and control the direction and position of the body while maintaining a constant,
rapid motion.

Balance

-is the ability to control or stabilize the body when a person is standing still or moving. For example, in-
line skating

Coordination

-is the ability to use the senses together with body parts during movement. Using hands and eyes together
is called hand-eye coordination.

Speed

- is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain
advantage over your opponents. For example, a basketball player makes a fast break to perform a layup, a
tennis player moving forward to get to a drop shot, a football player out running the defense to receive a
pass.

Power

-is the ability to move the body parts swiftly while applying the maximum force of the muscles. Power is
a combination of both speed and muscular strength

Reaction Time

-is the ability to reach or respond quickly to what you hear, see, or feel.

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Guess me!

Direction: Write the answer in the space provided and choose in the box below your answer

___________________1. Is the ability to stay stable even a person is moving or standing still.

___________________2. Is the ability to change direction while maintaining in rapid motion.

___________________3. Is the ability to response quickly, to the stimulus.

___________________4. Is the ability to the give the maximum force of the muscles.

___________________5. Is the ability of the body to move quickly as fast as it can.

___________________6. Is the ability of the body to use two or more senses during a
movement.

AGILITY BODY COMPOSITION

COORDINATION REACTION TIME

BALANCE

SPEED

POWER ENDURANCE

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Physical Activities and Exercise: Functions
in Wellness

Wellness is a broad topic that includes disease prevention (the taking of steps to avoid
getting ill at a future date), stress reduction, and even personal, social and spiritual growth.

Wellness is an active process of becoming aware of and making choices toward a

healthy and fulfilling life. Wellness is more than being free from illness; it is a dynamic process
of change and growth. Physical wellness promotes proper care of our bodies for optimal health
and functioning. There are many elements of physical wellness that all must be cared for
together. Overall physical wellness encourages the balance of physical activity, nutrition and
mental well-being to keep your body in top condition. Obtaining an optimal level of physical
wellness allows you to nurture personal responsibility for your own health. As you become
conscious of your physical health, you are able to identify elements you are successful in as well
as elements you would like to improve. Physical Wellness encourages us to care for our bodies
through physical activity, proper nutrition, and a strong mind.

Understanding the relationship between your body’s physical health and mental health
is crucial in order to develop a balanced physical wellness. When you take the route to physical
wellness you will learn to understand how your body preforms physically and are able to
connect it to how you feel mentally. Physical wellness encourages principles of good health and
knowledge, which affect behavior patterns that lead to a healthy lifestyle. Having optimal levels
of physical activity and maintaining proper nutrition is tool, to improving your overall emotional
wellness. Not only will you sharpen your thinking and learning abilities, you will also enhance
your sense of self-esteem and self-control.

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1. Brain-exercise has been shown to ease anxiety, improve mood and fight depression. It
promotes the release of a mood-lifting brain chemical called serotonin and the release of
endorphins, natural feel-good painkilling substances. Exercise also improves cognitive function
(ability to process thoughts) and decreases the risk of dementia.

2. Skin-moderate exercise stimulates circulation and so brings oxygen and nutrients to the skin.
Sweating, which is increased by exercise, allows the body to excrete wastes via the surface of
the skin.

3. Lungs-regular exercise increases lung capacity and strengthens the respiratory muscles.
Exercise also reduces risk of lung cancer.

4. Heart-regular exercise strengthens and builds the heart muscle so it pumps more effectively.

Regular physical activity or exercise reduces your chance of getting heart disease.

5. Breasts-regular exercise has been shown to reduce women’s risk of developing breast cancer.

6. Immune system-moderate exercise boosts the immune system, but over-exercising and
frequent strenuous exercise dampen down the immune response.

7. Blood pressure-regular physical activity can significantly reduce the risk of developing high
blood pressure and can help to lower blood pressure in those who already have high blood
pressure.

8. Bloodstream-regular exercise also increases the level of HDL-cholesterol (‘good cholesterol’)

in your blood and reduces the level of LDL(‘bad’)-cholesterol. This keeps your arteries clear of
fatty deposits (plaque) made up of cholesterol and other substances. This reduces the risk of
clots in the coronary arteries, which can lead to heart attack, and clots in the arteries supplying
the brain, which can lead to stroke.

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9. Diabetes-regular exercise can prevent and help control type 2 diabetes. Exercise helps insulin to work
better and also makes your cells more sensitive to the effects of insulin — two ways to improve how
your body deals with sugar.

10. Colon-regular exercise reduces the risk of colorectal (bowel) cancer, possibly by its effect of speeding
up the movement of food through the bowels.

11. Reproductive organs-regular moderate to vigorous aerobic exercise has been shown to improve
both libido (sex drive or desire) and sexual performance. It can also improve fertility, although excessive
amounts of exercise may suppress libido, and in women, if coupled with excessive weight loss may
cause menstrual disturbances and infertility. Exercise also reduces the risk of prostate cancer and
ovarian cancer.

12. Bones-weight-bearing exercise (e.g. walking, stair climbing, and weightlifting) helps preserve bone
mass and thus protects against osteoporosis.

13. Muscles-exercise builds and strengthens muscles, which can protect the bones from injury, and
support and protect joints affected by arthritis. Strong muscles also give stability and improve balance
and coordination. Exercise also improves blood supply to the muscles and increases their capacity to use
oxygen. Resistance training prevents the age-related loss of muscle mass.

14. Joints-exercise lubricates the joints, and reduces joint pain and stiffness. It also helps people with
arthritis by increasing flexibility and muscle strength.

15. Balance-regular exercise and physical activity strengthen the muscles and improve balance and
coordination, leading to fewer falls in the elderly.

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ESSAY:
Write your opinion about wellness and its importance based on what you have read in the last page. Not
exceeding to 20 sentences and not below 10 sentences.

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