Movement Competency Training Module No. 8
Uploaded by
Jhon Keneth NamiasMovement Competency Training Module No. 8
Uploaded by
Jhon Keneth NamiasMovement Competency Training
Namias, Jhon Keneth Ryan B.
BSCS – A1
Module No. 8
Week 10
Activity 1: PICTURE ME
Directions: The following words are so important to our cognition of the topic, Unjumbled the letters to
form a skill based on the picture below.
1. pinghop hopping
2. Lingcraw crawling
3. chingmar marching
4. bingclim climbing
5. lopingal polling
6. dingsli sliding
7. pinglea leaping
8. nningru running
9. kingwal walking
10. pingjump jumping
11. bicsaero aerobics
12. clingcy cycling
13. mingswim swimming
14. xingbo boxing
15. kingplan planking
Hopping Crawling Cycling
Running Swimming
polling Marching Climbing Jumping Sliding
Walking Leaping Boxing Aerobics Planking
ACTIVITY 2 Spot the Term /Test your Knowledge
DIRECTION: Derive the answer from the enumerated important terms .
Locomotor skills Cardiorespiratory fitness or CRF
Aerobic activities Running Jumping
Skipping Motion Leaping
Crawl Mitochondria
Mitochondria 1. Are membrane-bound cells that generates most of the chemical energy needed to
power the cell’s biochemical reaction.
Locomotor skills 2. Involve transporting the body or traveling from one point to another with the goal of
maintaining dynamic stability.
Motion 3. Is defined as an individual’s change in space over a time period. Movement can either
be forward or backward.
Skipping 4. Consists of a forward step followed by a hop on the same foot. There is alternation of
the lead leg with an uneven rhythmic pattern.
Jumping 5. Occurs when the body is projected into the air by force generated in one or both legs
and the body lands on one or both feet.
Aerobic activities 6. These are physical activities that require repetitive and sustained movements of
large muscle groups over a period of time.
Leaping 7. Jump and spring a long way.
Crawl 8. Move forward on the hand and knees or by dragging the body closer to the ground.
Cardiorespiratory fitness or CRF 9. Refers to the integrated function of the cardiovascular and
respiratory system to ensure a continuous supply of oxygen and nutrients as well as the elimination of
waste products or substances.
Running 10. Occurs when (1) legs alternate to propel the body through the air or the support
phase, (2) both feet are lifted off the ground or the flight phase, and (3) a foot strikes the ground upon
landing or the recovery phase.
Activity 3: Ponder and Pass On
Directions: Convey and acknowledge the recommended Exercise for cardiorespiratory ( CRF). Active
participation in the exchange of purpose is expected.
The American College of Sports Medicine(ASCM) in their position stand published in 2011 has made
evidence-based recommendations on how to develop and maintain cardiorespiratory fitness. This is
important because an increase in cardiorespiratory fitness decreases the risk for chronic heart disease,
stroke, diabetes, and some form of cancer. Another benefit is that it decreases mortalitty and morbidity.
Engaging in physical activity and exercise regularly also improves blood pressure, cholesterol profile,
insulin sensitivity, and helps control weight.
Based on the review of available research and data, the ASCM recommends the following:
1.) Frequency: It is a recommended exercise on most days of the week. To be more specific, five
days per week or more for moderate exercise or three days per week for vigorous exercise, or
three to five days of combinations of some days of moderate exercise and some days of
vigorous exercise.
2.) Intensity: Moderate to vigorous intensity of exercise is recommended while light to moderate
intensity is recommended for deconditioned individuals (elderly, or those who have illnesses
making them inactive. Sendentary persons who spend most of their time sitting, like watching
TV, or using computer, are still recommended to do moderate intensity exercise.
3.) Volume: Daily moderate-intensity exercise lasting for 30 to 60 minutes ( or 150 -300 minutes
per week) is recommended. For vigorous-intensity exercise this would be 20 to 60 minutes per
day or a total of 75 minutes per week. It is important to note that the recommended minutes
are for the days the peson will be exercicsing. For sedentary people, working your way into the
recommended intensity is ideal. A volume of fewer than 20 minutes per day may still be
beneficial.
4.) Type: The activity done should be regular, a purposeful exercise that involves the major muscle
groups. The execise should also be continuous and rhythmic in nature. This means that the
exercise should be designed with fitness development in mind.
5.) Pattern: Exercise may be performed in one session per day or in small sesions of 10 minutes to
accumulate the desired duration of exercise for the day. According to the ASCM, evidence for
this has been gathered from a rich body of data.
6.) Progression: Exercise progression should be done gradually by modifying the duration,
frequency, and/or intensity until the exercise goal is achieved( in this case, cardiorespiratory
fitness). It is important to always keep in mind that the intensity should always be challenging
enough yet not too much that it will cause injury.
When increasing the pedometer count from 2000 to a daily step count of 7000 steps maintain a pace of
100 steps per minute (while also keeping the recommended length of exercise duration) to stimulate
improvement in cardiorespiratory fitness level.
Activity 4: Integrating Purposes
Recognize if the following are True or False
1.) Skills progress through stages of development.
True
2.) Proficiency in the fundamental skills leads to greater readiness and confidence to explore new
activities and learn new skills, as well as participate in a wide range of activities.
True
3.) When this happens, there are more opportunities to have fun, become fit, and even excel in
sports.
True
4.) In contrast not having enough skills means playing less and choosing not to participate in
physical activities.
False
5.) Mastery of the fundamental skills is the key to developing and maintaining lifelong physical
activity habits.
True
ACTIVITY 5: Stage My Moves
DIRECTIONS: Formulate a 5 minute personal cardiorespiratory exercise (Interval 20/10.
Exercises Sets/ Reps Rest time
Cycling 20 km/ 1 rep 20 mins
Planking 2 mins/ 2 reps 8 mins
Running 10 km/ 2 reps 8 mins
Walking 5 km/ 2 reps 10 mins
Swimming 2 laps/ 2 reps 30 mins
Jumping 25 sets/ 3 reps 8 mins
Boxing 30 mins/ 2 reps 15 mins
Marching 10 km/ 2 reps 10 mins
