Directional Terms, Non-Locomotor, and Locomotor Skills and Basic Positions of Exercise PDF

Lesson 3 Directional Terms, Non-Locomotor, and Locomotor Skills and Basic Positions of Exercise A. DESIRED LEARNING OUTCOMES: At the end of the lesson, the students must have: 1. Identified and performed the directional terms of the body movements. 2. Demonstrated the correc...

Lesson 3 Directional Terms, Non-Locomotor, and Locomotor Skills and Basic Positions of Exercise A. DESIRED LEARNING OUTCOMES: At the end of the lesson, the students must have: 1. Identified and performed the directional terms of the body movements. 2. Demonstrated the correct breathing techniques. 3. Performed the different locomotor and non-locomotor skills. 4. Shown appreciation of the significance of stability on bracing the core. 5. Executed the different basic stunts and body positions. B. Value Focus: Appreciation, Patience, Dedication, Self-Confidence, Cooperation Directional Terms To minimize confusion when discussing the relationship between body areas or the location of a particular anatomical structure, specific terms must be used. When the body is in anatomical position, the following directional terms can be used to describe the location of one body part with respect to another. Superior and Inferior Superior means “toward the head” and Inferior means “toward the feet”. Superior also means “upper” or “above”, and inferior means “lower” or “below”. For example, the lungs are located superior to the diaphragm, whereas the stomach is located inferior to it. Anterior and Posterior Anterior means “front” or “in front of”; Posterior means “back” or “in back of” For example, the nose is on the anterior surface of the body and the shoulder blades are on its posterior surface. Medial and Lateral Medial means “toward the midline of the body”; Lateral means “towards the side of the body or away from its midline” For example, the great toe is at the medial side of the foot and the little toe is at its lateral side. The heart lies at the medial to the lungs, and the lung lie lateral to the heart. Proximal and Distal Proximal means “toward or nearest the trunk of the body, or nearest the point of origin of a body part”; Distal means “away from or farthest from the trunk or the point of origin of a body part”. For example, the elbow lies at the proximal end of the lower part of the arm, where-as the hand lies at its distal end Superficial and Deep Superficial means “nearer the surface” Deep means “farther away from the body surface”. For example, the skin of the arms is superficial to the muscles below it, and the bone of the upper part of the arm is deep to the muscles that surround and cover it. Contralateral and Ipsilateral Contralateral is defined as ‘pertaining to the other side’. Ipsilateral is considered the opposite of contralateral and occurs on the same side. Planes of the Body  General Types of Movements 1.Angular Movements Produced when the angle between the bones of a joint changes. There are several different types of angular movements, including flexion, extension, hyperextension, abduction, adduction, and circumduction. Flexion - is a bending movement that decreases the angle of joint and brings the two articulating bones closer together. Extension - is the reverse of flexion and occurs at the same joints. It involves movement along sagittal plane that increases the angle between the articulating bones, such as straightening a flexed neck, body trunk, elbows or knees. Hyperextension Bending the head backward beyond the upright position and arching the back or extending the legs at the hip beyond its vertical position. Plantar and Dorsiflexion Lifting the foot so that its superior surface approaches the shin is called dorsiflexion, whereas depressing the foot (pointing the toes) is called plantar flexion. Abduction “moving away” - is movement of a limb away from the midline or median plane of the body, along the frontal plane. Raising the arms or thigh laterally is an example of abduction. Lateral bending of trunk away from the body midline in the frontal plane is called lateral flexion, not abduction. Adduction “moving toward” - is the opposite of abduction, so it is the movement of a limb toward the body midline. Circumduction - is a circular or cone-like movement of a body segment, such as swinging the arms in a circular movement about the shoulder joint. The kind of movement is also possible in the wrist, trunk, neck hip, shoulder girdle and ankle joints. Rotation - is the turning of a bone around its own long axis. A body segment maybe rotated inward (medially) or outward (laterally). 2.Special Movements - Certain movements do not fit into any of the above categories and occur at only few joints. Pronation and Supination - Rotation of the hand and forearm resulting in a “palm-down” is called pronation. - Rotation of the hand and forearm resulting in a “palm-up” is called supination. Inversion and Eversion - Rotating of the foot turning the sole inward is called inversion. - Rotating of the foot turning the sole outward is called eversion. Protraction and Retraction - Non-angular anterior and posterior movements. Example the mandible is protracted when you just out your jaw and retracted when you move it back to its original position. “Squaring” your shoulders in a military stance is another example of retraction. Elevation and Depression - Lifting a body part superiorly is called elevation. - Moving the elevated part inferiorly is called depression. Opposition - The saddle joint between metacarpal and the carpals allows a movement called opposition of the thumb. - This movement is the action taken when you touch your thumb to the tips of the other fingers on the same hand. This makes human hand such a fine tool for grasping and manipulating objects.  Locomotor Skills and Non-Locomotor Skills Non-Locomotor Skills Core Training Bracing the Core o Regular Breathing for 10 seconds o Inhale for 10 seconds; Exhale for 10 seconds o Inhale for 10 seconds; Hold for 10 seconds; Exhale for 10 seconds o Bracing the Core using Balloon. Non Locomotor Exercises 1. Dead Bug 2. Hip Bridge 3. Bird Dog 4. Press Up 5. Downward Dog 6. Scapula Protraction and Retraction 7. Plank Series (Elbow Plank and High Plank 8. Squat Series (Split Squat and Lateral Squat Mobility Training 1.Quadruped Hip Circles 2. Standing Hip Circles 3. Pigeon Stretch 4. Lateral Lunge 5. Reverse Lunge to Overhead Stretch  6. Quadruped T-Spine Rotation 7. Spiderman Stretch to T-Roll Locomotor Skills 1.Crawling Baby Crawl Bear Crawl Crab Walk Gorilla Crawl 2.Plank Walk 3.High Knee March Walk 4.Skip (Stationary and forward) 5.Hop 6.Gallop 7.Running 8.Side Shuffle 9.Skip Laterals 10.Carioca 11.Jumping and Landing 12. Rolling Basic Position in Exercise