Introduction To Movement PDF

GE2302 INTRODUCTION TO MOVEMENT Although the phrases movement, physical activity, and exercise are sometimes used interchangeably, there are some important distinctions between them. Following are some terminology and definitions related to movement and fitness. AERO...

GE2302 INTRODUCTION TO MOVEMENT Although the phrases movement, physical activity, and exercise are sometimes used interchangeably, there are some important distinctions between them. Following are some terminology and definitions related to movement and fitness. AEROBIC (CARDIO/CARDIOVASCULAR) EXERCISE Low- to medium-intensity aerobic exercise relies mostly on utilizing oxygen through the heart and lungs to meet energy demands through aerobic metabolism. Walking, running, and cycling are a few examples. Anaerobic (oxygen-free) routes are used if the energy needs outweigh the oxygen demands. COMPOUND MOVEMENT While isolation exercises (like a bicep curl) concentrate on a single muscle group, compound exercises (like a squat or push-up) focus on movement and the recruitment of many muscle groups and joints through a range of motion. EXERCISE It is a type of physical exercise to achieve or maintain physical fitness and health. It often consists of planned, structured, and repetitive movements. FITNESS It is how a person can efficiently and effectively perform daily, recreational, and extraordinary physical tasks. MOVEMENT EXPERIENCES AND KINESTHETIC AWARENESS Kinesthesis is the awareness of bodily motions. It is sometimes known as kinesthesia or kinesthetic sense. It entails recognizing changes in movement and position of the body. You’re engaging your kinesthetic sense every time you exercise your body, whether it’s walking, running, driving, dancing, swimming, or any other physical activity. When your muscles contract or tense, your muscles sense and transmit sensory data regarding posture and movement. The term “muscle memory” is also used to describe this perception. Keep in mind that kinesthesis is different from equilibrium. The activities of the inner ear are connected to the capacity to recognize and maintain balance, which requires various sensory inputs. 01 Handout 1  [email protected] *Property of STI Page 1 of 5  GE2302 BODY MECHANICS AND POSITIONS We can also move while seated. You can put your body in a different position from standing. In addition, we can sit, kneel, and lie down. The four basic bodily positions are standing, sitting, kneeling, and lying down. In each position—seated, kneeling, lying down, and standing—select a different body part to move. Axial and Locomotor Skills Movement can be stationary, or it can travel. Axial movements are performed in one place around a fixed base of support. They can use either individual body parts or the whole body. Try to remain in your personal space when exploring axial movements to ensure you can move freely without touching others. Locomotor movements propel the body through space. When traveling through general space, we use our eyes carefully to avoid colliding with other movers. Encourage students to move safely around each other in the class. Basic Axial Movements Bend Stretch Rise Sink Reach Push Pull Open Close Sway Gather Scatter Lift Drop Turn Twist Contract Expand Swing Collapse Tilt Kick Shake Slash Curl Stoop Arch Hover Blink Basic Locomotor Movements Walk Run Leap Jump Hop Gallop Slide Prance Skip Drift Creep Bounce Lift Drop Turn Twist Contract Expand Swing Collapse Tilt Kick Shake Slash Curl Stoop Arch Hover Blink Proper Body Alignment Alignment is one of the most important things about body mechanics and posture. It is how the head, shoulders, spine, hips, knees, and ankles relate and line up. Proper body alignment puts less stress on the spine, allowing for good posture. To maintain proper alignment, the following positions or movements must be avoided: Having a slumped, head-forward posture Bending forward from the waist Twisting of the spine to the point of strain Twisting the torso and leaning forward when coughing, sneezing, vacuuming, or lifting Activities that require you to go beyond your reach. One example is reaching for something on high shelves, which also makes you lose your balance and fall. 01 Handout 1  [email protected] *Property of STI Page 2 of 5  GE2302 Some exercises can be harmful instead of helpful. If you have osteoporosis or broken spine bones, the following exercises requiring movement from the waist should be avoided. Sit-ups Abdominal crunches (also known as stomach crunches) Toe-touches Several exercises and activities, such as yoga, Pilates, tennis, and golf, may have to be avoided or modified because they usually involve twisting and bending. Bending forward during routines also stresses the spine, increasing the chances of breaking a bone in that area. Since leaning forward strains the spine, it is much safer if you will keep your back flat. Have your hips and knees at the same level when sitting in a chair. Place your feet flat on the floor. Maintain a comfortable posture. It is best to keep for your lower back to have a natural inward curve and for your upper back to be tall and upright. Use a rolled-up towel or pillow for lower back support when sitting in bucket seats or soft couches or chairs. When standing up from a chair, your hips should move to the chair’s front, using your leg muscles to lift yourself. When driving, use the headrest. Sit in a chair when tying shoelaces or drying feet. Place your foot on a footstool, box, or your other leg. Lean your hips forward to tie or dry. Avoid bending over or slouching through your upper back. Maintain your lower back’s natural curve and your upper back straight. Do not lean or slump over when reading. Place your reading material on a desk, table, or pillows on your lap. Prop up a clipboard if you are sitting on a desk so it slants toward you like a drafting table. A footstool or footrest should be used when seated for long periods. Do some Bone Healthy Exercises for relief after sitting for a while. Standing Hold your head high and your chin in. The shoulder blades should be slightly pinched together. Maintain your lower back’s natural arch as you flatten your abdomen by pulling it in gently. Your feet should point straight ahead with your knees facing forward. When standing in one place for more than a few minutes, put one foot on a stool or an elevated platform. Switch feet every so often. It will feel much better for your back and legs. 01 Handout 1  [email protected] *Property of STI Page 3 of 5  GE2302 Climbing Stairs Using the stairs when exercising is okay since it helps with bone density, but only if your healthcare provider says it’s safe. Gradually build up with this exercise. Your head should be held high, chin in, shoulder blades pinched together slightly, and the abdomen gently pulled in. Point your feet straight ahead, not to one side. Your knees should face forward. Your knees should bend slightly. Keep your feet a few inches apart instead of putting one directly in front of the other. It should line up under the hip on the same side. Hold the railing when going up and down for safety, but try to avoid pulling yourself up using it. Be extra careful going downstairs. Falling down the stairs could lead to severe injuries. Bending and Turning Your feet should be kept flat and about shoulder-width apart. Let both upper arms touch your ribs unless one hand is used as support. When bending, your back should be upright and straight with shoulder blades pinched. Bend only at the knees and hips. Avoid bending at the waist since this will round your upper back, which may break bones in the spine. Even when standing to brush your teeth or wash dishes, avoid bending the waist. Instead, bend the knees and hips with your back straight. Move your feet with your body when changing directions. Do not twist the spine. Pivot with your heels or toes, slightly bending the knees. Keep your nose, knees, and toes pointing in the same direction. Lifting and Carrying Avoid lifting or carrying objects, packages, or babies weighing more than 10 pounds. If you are unsure how much you can lift, consult your healthcare provider, especially a physical therapist. If you pick up a heavy object, never bend over too much so your back is parallel to the ground. This will avoid significantly stressing your back. First, kneel on one knee to lift an object off the floor. Place one hand on a stable chair or table if you need support. Bring the object close to you at waist level. Pull your abdomen to support your back and breathe out when lifting an object or straightening up. Do not hold your breath. Stand using your leg and thigh muscles. When carrying groceries, ask to have your bags packed lightly. Divide heavy items into separate bags. Always hold bags close to your body. Try to balance the load by carrying the same amount in each hand. When unpacking, place your bags on a chair or table instead of a high counter or floor. It leaves out the unnecessary lifting and twisting of the spine. Instead of carrying a heavy pocketbook or purse, consider wearing a fanny pack. 01 Handout 1  [email protected] *Property of STI Page 4 of 5  GE2302 Pushing and Pulling When cleaning the floor (sweeping, mopping, etc.), keep your feet apart. Place one foot in front of the other. Face your work directly to avoid twisting your back. Shift your weight from foot to foot in a rocking movement. With knees bent and shoulder blades pinched, move forward and back or from side to side rhythmically. Avoid leaning the waist forward. Coughing and Sneezing Develop the habit of using one hand to support your back whenever you cough or sneeze. Put your hand on your thigh or behind the back. It protects the spine from injuries caused by sudden bends forward. Getting into Bed First, sit on the bedside. Lean toward the bedhead, supporting your body with both hands. Then lie down on your side, simultaneously bringing both feet onto the bed. Keep your arms in front of you and your knees bent. Roll onto your back in one motion. Pull the abdomen as you roll to support your back and to help avoid twisting. Keep nose, knees, and toes pointed in the same direction. Never lift your head and upper back to move in bed. Doing this strains your spine greatly and could break your bones. References: Edwards, D. (2021, March 15). Definitions & terms of movement. Primal Play. Retrieved February 13, 2023, from https://www.primalplay.com/blog/definitions-of-movement#:~:text=fitness%20and%20health.- ,Fitness,physical%20tasks%20efficiently%20and%20effectively. Kaufmann, K. A. (2006). Inclusive Creative Movement and dance. Human Kinetics. Proper body alignment. Bone Health & Osteoporosis Foundation. (2022, September 29). Retrieved February 7, 2023, from https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/proper-body- alignment/#:~:text=Keep%20your%20head%20high%2C%20chin%20in%2C%20shoulder%20blades%20slightly%20pinched,Kee p%20your%20knees%20slightly%20bent. 01 Handout 1  [email protected] *Property of STI Page 5 of 5