WMSU Vision and Mission (PDF)

**5 Items** **WMSU Vision and Mission and CSSPE Goals and Objectives** **WMSU Vision** By 2040, WMSU is a Smart Research University generating competent professionals and global citizens engendered by the knowledge from sciences and liberal education, empowering communities, promoting peace, harm...

**5 Items** **WMSU Vision and Mission and CSSPE Goals and Objectives** **WMSU Vision** By 2040, WMSU is a Smart Research University generating competent professionals and global citizens engendered by the knowledge from sciences and liberal education, empowering communities, promoting peace, harmony, and cultural diversity. **WMSU Mission** WMSU commits to create a vibrant atmosphere of learning where science, technology, innovation, research, the arts and humanities, and community engagement flourish, and produce world-class professionals committed to sustainable development and peace. **3 Items** **WMSU Hymn** *Western Mindanao State University* *Beautiful emblem of the southern seas* *Meant to mold the youth for human dignity* *The pillar of peace and unity* *Firm she stands and stalwart she looks* *With its crimson and white in the silv'ry light* *As she glides to guide the beaming faces upright* *She whispers the tune of the Old Normal School* *Hail Oh, Alma Mater dear* *The beacon light of a million fold* *Praise be to them that nurtured thee* *Who fought and died let there laurels be* *Shout aloud in triumph we* *For God has granted His decree* *Born the State University* *Long envisioned for eternity* ***2 Items*** ***SPORTS*** 1. 1987 Constitution, Article XIV: Education, Science and Technology, Arts, Culture and Sports Section 19. \(1) The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry. 2. Republic Act No. 5708: An act providing for the promotion and financing of an integrated physical education and sports development program for the schools in the Philippines: 1. The goal of physical education is to instill in young citizens a proper appreciation of the importance of physical development hand in hand with the mental development in individual and social activities; 2. The sports and other activities in a physical education program should provide opportunities for the athletic development of children and youth who have the competitive spirit as well as grace, coordination, stamina and strength; 3. A well-rounded physical education program must be addressed to physical growth, social training, and personal discipline for all pupils and students, as well as superior athletic achievement for those who are psychologically inclined and physically gifted; and 4. An integrated program for sports development in the schools requires effective organizational planning and administration with provisions for adequate training facilities and sustained stable financing. **1 Item** **What is Physical Education?** Physical Education is \"education through the physical\". It aims to develop students' physical competence and knowledge of movement and safety, and their ability to use these to perform in a wide range of activities associated with the development of an active and healthy lifestyle. It also develops students' confidence and generic skills, especially those of collaboration, communication, creativity, critical thinking and aesthetic appreciation. These, together with the nurturing of positive values and attitudes in PE, provide a good foundation for students' lifelong and life-wide learning. \"Physical education is the study, practice, and appreciation of the art and science of human movement\" (Harrison, Blakemore, and Buck). While movement is both innate and essential to an individual\'s growth and development, it is the role of physical education to provide instructional activities that not only promote skill development and proficiency, but also enhance an individual\'s overall health. Physical education not only fulfills a unique role in education, but is also an integral part of the schooling process. **Understanding the Importance of Physical Education** Physical education is beneficial for both the bodies and minds of students. By being more active, students will also benefit by being able to better avoid injury, they will have more confidence, and they can see improved mental health. It\'s important to educate students on the benefits of playground and in-school physical activity and instruct them on issues related to the human body and other health-related issues to give them a better understanding of how their body works. **3 Items** **HEALTH RELATED COMPONENTS** 1. 2. 3. 4. 5. Body composition is the ratio of fat to muscles, bone, and other tissues that compose your body. A certain amount of body fat is necessary for good health. Extremely high or low amounts of fat can cause health problems. Most young adults desire a low percentage of body fat. However, your health may suffer if your percentage of body fat is too low or high. Looking good and feeling good depend a great deal on making sure you have the correct amount if body fat. Body composition can be correctly evaluated in several ways. Although underwater weighing is the most accurate, it is also the most expensive means to measure body fat. Body composition is most commonly assessed by a device called a skinfold caliper. However, there are also several body composition measurement devices on the market which can give you a general measurement. Another common measurement of body composition widely used today is the body mass index (BMI). The body mass index provides an indication of the appropriateness of your weight relative to your height. One important note to the BMI though is that it does not indicate the presence of fat. **6 Items** **SKILL RELATED FITNESS COMPONENT** Skill-related fitness is broken down into six different components; agility, speed, power, balance, coordination, reaction time. These skill-related components are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns. If you want to develop your level of fitness beyond the basic requirements for health, adjust your workout program to include exercises designed to improve the skill-related components of fitness. 1. **POWER** 2. **AGILITY** Agility is the ability to move quickly and to easily change direction. Basketball players, for instance, are incredibly agile. They have to move in every direction, jumping, sliding, twisting, and backpedaling in quick response to the movement of the ball and other players. Their bodies have to be trained to respond and change course at the drop of a hat. 3. **BALANCE** Balance itself refers to your ability to adjust your body position to remain upright. It deals with proprioception, or knowing where your body is in space, and being able to make adjustments to your position as your center of gravity changes during movement. There are few sports where balance doesn\'t play an important role, and there are lots of activities where balance is required for enhanced performance and safety. 4. **REACTION TIME** Reaction time refers to how quickly you can respond to an external stimulus. Think about a tennis match for a moment: The best competitors react almost instantaneously when the ball comes off their opponent\'s racquet, sprinting toward the location where they expect the ball to bounce. Reaction time hinges heavily on your mind-body connection. Your eyes see a stimulus, your mind interprets the stimulus, and your body reacts in accordance with that interpretation. Much of this mind-body reaction relates to knowledge of the sport or activity in question. A professional tennis player can almost instantly interpret and predict the movement of a ball. This knowledge enables them to react more quickly (and accurately) to the stimulus. 5. **COORDINATION** Coordination is the body's ability to perform smooth and efficient movements. Good coordination requires the athlete to combine multiple movements into a single movement that is fluid and achieves the intended goal. This is contrary to what many people first think of, which is hand-eye coordination which refers to the relationship between eye movements and hand movements, so that our hands make an intended movement in response to our eye movement, usually tracking a ball or something similar. Coordination also includes hand-eye coordination and foot-eye coordination. This type of coordination relates to the movement of the hands or feet in response to eye movement, as it tracks moving objects or people. Someone with good hand-eye coordination is going to be more successful at throwing, catching, and hitting. This enables them to be more successful in sports such as netball, basketball, tennis, cricket, baseball, NFL, AFL, hockey, rugby codes and much more. Good foot-eye coordination will mean better success in kicking, controlling, and stopping objects with your feet.  6. **SPEED** Speed is the rate at which something moves. Speed relates to power, as you have already learnt, and relates to the force and the mass of the object the force has acted upon. Speed is the distance an object travels in a set period of time and is usually measured in m/s or km/h. Speed relates to movement efficiency and performance because there are many sport in **9 Items** 1\. Anatomical Position: The anatomical position is the standard reference point for describing body structures and movements. It\'s like a starting point for our anatomical vocabulary. Here\'s what it looks like: - Standing erect: The body is upright, with the head facing forward. - Arms at sides: The arms are hanging straight down, with the palms facing forward. - Feet slightly apart: The feet are a comfortable distance apart, with the toes pointing forward. 2\. Directional Terms: Directional terms help us describe the location of body parts relative to each other. Here are some key terms: - Superior: Towards the head (e.g., the head is superior to the chest). - Inferior: Towards the feet (e.g., the feet are inferior to the head). - Anterior: Towards the front of the body (e.g., the chest is anterior to the spine). - Posterior: Towards the back of the body (e.g., the spine is posterior to the chest). - Medial: Towards the midline of the body (e.g., the nose is medial to the ears). - Lateral: Away from the midline of the body (e.g., the ears are lateral to the nose). - Proximal: Closer to the point of attachment of a limb (e.g., the elbow is proximal to the wrist). - Distal: Further from the point of attachment of a limb (e.g., the wrist is distal to the elbow). 3\. Anatomical Planes: Anatomical planes are imaginary slices through the body that help us visualize its structure. The three primary planes are: - Sagittal Plane: Divides the body into left and right halves. - Frontal Plane: Divides the body into anterior (front) and posterior (back) sections. - Transverse Plane: Divides the body into superior (upper) and inferior (lower) sections. **6 Items** Movements during a baseball pitcher throws a fastball -Shoulder abduction, Elbow extension, Wrist flexion The most important movement to achieve a high jump for a dancer performing a grand jeté (a large leap is Hip extension. Eccentric contraction of the pectoralis major is primarily responsible for lowering the weight back down to the chest if weightlifter performs a bench press When a gymnast performs a back handspring, hip flexion, shoulder extension, and ankle plantarflexion is observed When a swimmer performs a freestyle stroke elbow extension is the MOST important for propelling the body forward when a basketball player jumps to block a shot knee extension is MOST likely to occur as the player lands **10 Items** **Phases of Exercise: A Comprehensive Guide to a Well-Rounded Workout** Exercise is a crucial component of a healthy lifestyle, but it\'s not just about jumping into a strenuous activity. To maximize the benefits and minimize the risk of injury, it\'s important to understand the different phases of exercise. These phases work together to prepare your body for activity, enhance performance, and ensure a safe and effective recovery. **The Four Key Phases of Exercise:** 1. **Warm-Up Phase:** - **Purpose:** To gradually increase your heart rate, blood flow, and muscle temperature, preparing your body for the demands of the workout. - **Activities:** Light aerobic exercises like walking, jogging, or cycling, followed by dynamic stretches that mimic the movements of your upcoming workout. - **Duration:** 5-10 minutes, but can vary depending on the intensity of your workout. - **Benefits:** Reduces the risk of injury, improves performance, and enhances flexibility.  2. **Stretching Phase:** - **Purpose:** To improve flexibility, range of motion, and muscle recovery. - **Activities:** Static stretches, holding each stretch for 10-30 seconds, focusing on major muscle groups. - **Duration:** 5-10 minutes, can be incorporated into the warm-up or cool-down. - **Benefits:** Reduces muscle stiffness, improves posture, and enhances overall movement quality. 3. **Conditioning Phase:** - **Purpose:** The main part of your workout, where you engage in activities that target your fitness goals, such as building strength, endurance, or flexibility. - **Activities:** Cardiovascular exercises (running, cycling, swimming), strength training (weightlifting, bodyweight exercises), or sport-specific drills. - **Duration:** 30 minutes or more, depending on your goals and fitness level. - **Benefits:** Improves cardiovascular health, builds muscle mass, increases endurance, and burns calories. - 4. **Cool-Down Phase:** - **Purpose:** To gradually slow down your heart rate, reduce muscle soreness, and promote recovery. - **Activities:** Light aerobic exercises like walking, gentle stretches, or yoga. - **Duration:** 5-10 minutes. - **Benefits:** Reduces muscle stiffness and soreness, improves blood circulation, and helps your body return to a resting state. **Bonus: Rest and Recovery:** - **Importance:** Rest and recovery are crucial for muscle repair, energy replenishment, and overall health. - **Types:** - **Immediate Recovery:** Low-intensity exercises and stretching during the cool-down phase. - **Long-Term Recovery:** Planned rest days or weeks incorporated into your training program. - **Benefits:** Improves performance, reduces risk of injury, and promotes overall well-being. **Key Takeaways:** - **Structure is Key:** A well-structured workout plan that includes all four phases is essential for maximizing benefits and minimizing risks. - **Prioritize Warm-Up and Cool-Down:** Don\'t underestimate the importance of these phases, as they play a crucial role in preventing injury and promoting recovery. - **Rest and Recovery are Essential:** Allow your body adequate time to rest and recover to optimize your performance and prevent overtraining. **Further Exploration:** - **Personalized Plans:** Consult a fitness professional to develop a personalized exercise plan that meets your individual goals and needs. - **Experiment with Different Activities:** Explore various types of exercise to find activities you enjoy and that effectively target your fitness goals. - **Listen to Your Body:** Pay attention to your body\'s signals and adjust your workout intensity and duration accordingly. Remember, exercise is a journey, not a race. Be patient, consistent, and enjoy the process of improving your health and well-being! **3 Items** **Prioritize Basic Movements:** Don\'t neglect fundamental exercises like squats, lunges, push-ups, and pull-ups. These movements build a strong foundation for more advanced exercises and improve overall functional fitness.  **Comprehensive Leg Days:** Focus on a balanced approach to lower body strength by incorporating squats, lunges, and hinge movements (like deadlifts) into your leg workouts.  **Multi-Joint Efficiency:** Embrace multi-joint exercises like squats, deadlifts, and overhead presses, which work multiple muscle groups simultaneously, maximizing efficiency and gains.  **Set Clear Priorities:** Avoid spreading yourself too thin by setting clear fitness goals. Juggling too many objectives can lead to burnout and lack of progress.  **Quality Sleep:** Prioritize 7-8 hours of quality sleep each night to optimize recovery, muscle growth, and overall performance.  **Avoid Majoring in the Minors:** Don\'t get bogged down by unnecessary details. Focus on the big picture and avoid excessive stress over minor aspects of your workout routine.  **Unilateral Exercises for Symmetry:** Include unilateral exercises (exercises done on one side of the body at a time) to address strength imbalances and achieve better symmetry between the left and right sides of the body.  **Sustainability Over Optimal Workouts:** Choose a workout routine that aligns with your lifestyle. Sustainability is key for long-term success, even during busy and stressful periods.  **Patience and Realistic Expectations:** Understand that progress is not always linear. Be patient, practice self-compassion, and set realistic expectations to foster long-term satisfaction.  **Continuous Learning and Avoiding Shortcuts:** Stay informed and avoid falling for quick fixes. Follow the consensus of exercise experts, commit to continuous learning, and prioritize long-term success over shortcuts.  **Consistent Warm-Ups:** Opt for efficient warm-ups that increase blood flow and prepare you mentally for the workout. Avoid spending excessive time on mobility drills or stretching.  **Program Hopping Pitfalls:** Resist the urge to constantly switch workout programs. Stick to a routine, progressively overload, and witness the results over time.  **Sleep Quality Over Quantity:** Focus not only on the duration but also the quality of sleep. Prioritize deep, restorative sleep for enhanced recovery and performance. **Walking for Recovery:** Acknowledge the importance of walking. Aim for 7,000 to 12,000 steps daily to improve overall health and aid in recovery.  **Accepting Progress Peaks and Troughs:** Understand that progress is not always linear. Peaks and troughs are part of the journey. Manage expectations and stay committed to long-term goals.  **Setting Clear Goals:** Write down your fitness goals to channel your efforts effectively. Clarity in objectives enhances motivation and helps track progress.  **Embrace the Process, Not Just the Outcome:** Immerse yourself in the daily process of training rather than fixating solely on end results. Find joy in the journey for sustained motivation. **Listen to Your Body:** Your body is your best teacher. Pay attention to signs and symptoms, and adjust your training intensity or volume accordingly.  **Auto-Regulation for Long-Term Success:** Incorporate auto-regulation into your routine. Rest when needed, adjust intensity based on daily feel, and take planned deloads to optimize long-term performance. **Have Fun and Rotate Exercises:** Don\'t underestimate the importance of enjoyment. Rotate exercises and equipment to keep workouts fresh and maintain long-term adherence to your fitness routine.  By internalizing these rules, you lay the foundation for a successful and sustainable fitness journey. From prioritizing basics to embracing patience and continuous learning, these principles will guide you towards achieving your fitness goals and maintaining a fulfilling and enjoyable lifelong commitment to health and well-being. **9 Items** **Movement Competency Screening: A Comprehensive Guide to Assessing Fundamental Movements** The Movement Competency Screening (MCS) is a valuable tool for assessing an individual\'s ability to perform fundamental movements, which are essential for daily activities, sports, and overall well-being. This screening typically includes five key movements: - **Squat:** Evaluates lower body strength, stability, and range of motion. - **Lunge and Twist:** Assesses balance, coordination, and core control. - **Bend and Pull:** Tests flexibility, mobility, and the ability to control movement through the spine. - **Push Up:** Measures upper body strength, stability, and core engagement. - **Single Leg Squat:** Examines balance, strength, and coordination on one leg. **Why is Movement Competency Screening Important?** The MCS is a valuable tool for several reasons: - **Injury Prevention:** Identifying movement limitations and compensations can help prevent injuries by addressing potential weaknesses and imbalances.  - **Performance Enhancement:** Improving movement competency can lead to better performance in sports and other physical activities.  - **Functional Fitness:** The MCS assesses movements that are essential for daily tasks, making it a good indicator of overall functional fitness.  - **Personalized Training:** The results of the MCS can inform the development of personalized training programs that address specific movement limitations.  **How to Conduct the Movement Competency Screening** The MCS is typically conducted by a qualified professional, such as a physical therapist, athletic trainer, or strength and conditioning coach. The process involves: 1. **Warm-Up:** A brief warm-up is essential to prepare the body for the screening. 2. **Demonstration:** The professional will demonstrate each movement correctly. 3. **Performance:** The individual will perform each movement, while the professional observes for any compensations or limitations. 4. **Scoring:** The professional will score each movement based on the presence or absence of compensations **Interpreting the Results** The results of the MCS can be used to identify areas of strength and weakness. A score of \"3\" or higher on each movement typically indicates good movement competency. Lower scores suggest potential areas for improvement. **Addressing Movement Limitations** If the MCS identifies movement limitations, the professional will develop a personalized plan to address these areas. This may include: - **Corrective Exercises:** Exercises designed to improve specific movement patterns and address underlying weaknesses. - **Stretching and Mobility Work:** Exercises to improve flexibility and range of motion. - **Strength Training:** Exercises to build strength and stability in key muscle groups. **3 Items** **Principles of Training** The **principles of training** are fundamental guidelines that ensure your exercise program is effective, safe, and leads to sustainable improvements in your fitness. These principles are not just for athletes or gym enthusiasts; they apply to anyone seeking to enhance their health and well-being through physical activity. This response will delve into the key principles of training, exploring their significance and practical applications. We will examine the following: - **Overload:** The need to challenge your body beyond its current capabilities. - **Progression:** Gradually increasing the demands of your training over time. - **Specificity:** Tailoring your training to your specific goals and desired outcomes. - **Reversibility:** The concept that fitness gains are lost when training is stopped. - **Individualization:** Recognizing that each person responds differently to training. - **Recovery:** The importance of rest and repair for optimal adaptation. - **Variation:** The need to introduce variety into your training to prevent plateaus.