Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module 2

Lesson 2 Movement Competency

Movement competency is described as the ability to move free of dysfunction or pain. An athlete's
movement competency is influenced by several variables. The responsibility of the strength and conditioning
professional is to ensure that the training prescribed enhances performance and does not contribute to injury.

The knowledge on Movement Competence helps children & youth develop the movement competence
needed to participate in physical activities through the development of movement skills and the related
application of movement concepts and movement strategies. The development of fundamental movement
skills in association with the application of movement concepts and principles provides the foundation for
physical literacy.

Movement Concepts. Students will learn to apply the following movement concepts as they develop
movement skills:
a. Body awareness – What body parts move and in what way?
• body parts (e.g., arms, legs, elbows, knees, head, shoulders, back)
• body shape (e.g., round, wide, narrow, curled, stretched, twisted, symmetrical, asymmetrical)
• body actions (e.g., support, lead, receive weight, flex, extend, rotate, swing, push, pull)
b. Spatial awareness – Where does the body move?
• location (e.g., personal, general space, restricted space)
• direction (e.g., forward, backwards, sideways, diagonal, up, down, left, right)
• level (e.g., high, medium, low)
• pathway (e.g., zigzag, straight, curved, wavy)
• plane (e.g., frontal, horizontal, vertical, sagittal)
• extensions (e.g., near, far)
c. Effort awareness – How does the body move?
• time (e.g., fast, medium, slow, sustained, sudden)
• force (e.g., strong, light)
• flow (e.g., bound, free, continuous, interrupted)
d. Relationship – With whom or with what does the body move?
• 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)
• objects (e.g., over, under, besides, in front, on, off, near, far, though, above, below)
• elements in an environment (e.g., music, wind, temperature, terrain)

Movement principles. Application of these principles becomes more refined as movement competence
improves. It includes.
1. Centre of gravity: Stability increases as the center of gravity becomes lower, the base of support
becomes larger, the line of gravity moves nearer to the center of the base of support, and the mass becomes
greater. (For example, a static balance will be most stable when it forms a wide shape, is low to the ground,
and has many widely spread contact points on the ground.)
2. Summation of joints: The production of maximum force requires the use of all the joints that can be used.
(For example, when throwing a ball, begin by bending the knees and then incorporate the full body, and not
just the arm, in the throwing motion.)
3. Maximum velocity: The production of maximum velocity requires the use of joints in order, from largest to
smallest. (For example, when jumping, start by pushing off with the large muscles in the legs and then stretch
the fingers and toes in the air after pushing off.)
4. Applied impulse: The greater the applied impulse, the greater the increase in velocity. (For example, the
harder a swing is pushed, the higher it will rise. A ball that is struck harder will go farther and faster.)
5. Law of reaction: Movement usually occurs in the direction opposite that of the applied force. (For
example, on a sled in sledge hockey, pushing off to the right with the pick at the end of the stick will cause the
sled to turn to the left. When swimming, pushing the water behind causes the body to move forward. When
jumping, pushing down causes the body to move up.)
Movement Strategies
When participating in an activity, you may choose from a few strategies that are similar within categories
of games and physical activities. The actions that we do to accomplish the strategy are called tactics. For
example, members of a soccer team might adopt the strategy of maintaining possession of the ball as much
as possible to increase their scoring chances and decrease those of their opponent. Tactics that we might use
to implement the strategy could include spreading out in the playing area in order to be open to receive a
pass, passing the ball often among teammates, and moving towards the goal as they look for open spaces.
The ability to devise and apply strategies and tactics requires an understanding of how games and
activities are structured and how they work. This in turn requires an understanding of the components and
other features that characterize individual games and activities.

Three Components of Human Movement

1. The Lever and Pulley System One way to think of the body is as a lever and pulley system. Your bones
are levers, your joints are pulleys, and the tendons of your muscles are cables. When the cables (tendons) get
pulled it causes the levers (bones) to move and the pulleys (joints) to turn.
2. The Motor. Any cable and pulley systems need something providing power. In mechanical systems it’s
often a motor. In the body it’s your muscles.
3. The Operator Finally, the system needs an operator. In the human body that’s the brain, which is like a
computer running all the programs necessary for you to move.

Injury and Movement Dysfunction. (How things can break down in the body’s lever and pulley system is a
little more complicated.) Here are some main principles:
1. When The Levers, Pulleys, Or Ropes Don’t Align. When parts of this system don’t line up properly you get
problems like friction, bad leverage, and weak points – imagine a cable trying to slide through a bent pulley. In
the case of your joints, this situation can both lead to injury as well as reduce your strength.
2. When The Operator Gets a Glitch. The brain can sometimes lose a program it needs to run a movement.
Squatting is a great example. The western practice of sitting in chairs removes squatting from our lives and
over time, the squat pattern is lost. The brain simply doesn’t know how to do it anymore. Similarly, injury or
neurological disorders can disrupt the communication between the brain and the rest of the body, impairing
movement.
3. When The Motor(s) Run Poorly. When muscles become weak, they are unable to effectively power the
cables and pulleys of the body. Furthermore, muscles always work in groups to get things done. If any one of
the necessary muscles is weak, it can throw the effectiveness of the entire group off. This is one of the
reasons that training large, full body movements is important for overall health. Muscles need to be strong, but
they also need to work well together – training them in isolation might make them stronger, but that might not
help them
function perfectly in the group.

FUNDAMENTAL MOVEMENT SKILLS

Fundamental movement skills are a specific set of skills that involve different body parts such as feet,
legs, trunk, head, arms and hands. These skills are the “building blocks” for more complex and specialized
skills that we need throughout our lives to competently participate in different games, sports and recreational
activities. These are the various gross motor skills such as running, balancing, kicking etc. These skills are the
basis for all physical activity that we do in sports, dance, gymnastics and other physical recreational activities.

The fundamental movement skills relate to stability, locomotion, and manipulation:

1. Stability skills include stability with static balance, in which the body maintains a desired shape in a
stationary position, and stability with dynamic balance, in which students use core strength to maintain
balance and control of the body while moving through space (e.g., bending, stretching, twisting, turning,
rolling, balancing, transferring weight, curling, landing from a jump).
2. Locomotion or travelling skills are those used to move the body from one point to another in various
ways (e.g., walking, wheeling, running, chasing, dodging, sliding, rolling, jumping, leaping).
3. Manipulation skills involve giving force to objects or receiving force from objects as one sends, receives,
or retains objects (e.g., sending: throwing, kicking, punting, striking, volleying; receiving: catching, trapping,
collecting; retaining: carrying, dribbling, cradling).

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects
of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient rest.
 Fitness is defined as the quality or state of being fit and healthy. The modern definition of fitness
describes either a person or machine's ability to perform a specific function or a holistic definition of human
adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness
that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is
attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-
rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as
only cardio/respiratory endurance or only weight training.

Guide Questions:

1. Why do injuries happen? Defend your answer.

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2. What will happen if your muscles become weak? Defend your answer.
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3. What does the operator get a glitch means? Explain your answer.
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4. What are the different fundamental skills in human movement? Why are they important?
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Prepared by:

CRISANTO M. GUDIA
P.E. Instructor