Movement Competency Training PDF

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 1 COURSE GUIDE COURSE DESCRIPTION The course reintroduces the fundamental movement patterns that consist of non- locomotor and locomotor skills, which are integrated with core training (stability, strength, and power) to meet the demands...

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 1 COURSE GUIDE COURSE DESCRIPTION The course reintroduces the fundamental movement patterns that consist of non- locomotor and locomotor skills, which are integrated with core training (stability, strength, and power) to meet the demands of activities of daily living and sports performance. The training shall be in conjunction with fitness concepts, exercise, and healthy eating principles. Emphasis will be on exercise progression and regression for enhancement of fitness; adaptation of movement competencies to independent physical activity pursuits and, the periodic evaluation of physical activity and eating patterns to monitor one's progress and achievement of personal fitness and dietary goals. CREDIT UNITS: 2 COURSE PRE-REQUISITE: NONE COURSE INTENDED LEARNING OUTCOMES At the end of the semester, student are able to: 1. Demonstrate understanding on the concepts and principles of movement competency and apply these principles in their personal fitness endeavors. 2. Perform moderate to vigorous physical activities in accordance with national and global recommendations on physical activities for health. 3. Adapt movement competencies to independent physical activity pursuits that are health- enhancing and personally rewarding. 4. Assess their level of movement competence and fitness and evaluate achievement of personal fitness and dietary goals. 5. Responsibly choose physical activities that enhance and develop their energy, strength, and endurance for optimal health. Introduction: Our body is continuously moving since the beginning of our lives. It progresses from a simple crawl, to walk, to run and to acquiring the ability of doing a lot of physical activities to meet our personal demands and wants.  Regardless of who we are or what activities we are involved in, how we move matters. It matters when we are participating in an activity or a sport, going about our daily routines, or performing a job-related task. Moving competently matters to everyone, everywhere, because we all want to perform well in whatever we do while remaining safe and free of injury. “Movement is so important, it comes down to one thing: being able to do all the things we need or love to do so that we can enjoy life today and well into the future.”  BASIC CONCEPTS OF MOVEMENT COMPETENCY What is Movement Competency? typically refers to how someone is moving. When we demonstrate movement competence, we move in a safe or effective manner, or both, to achieve the objective of the activity that we are performing. Movement Competence described as the ability to move free of dysfunction or pain. It is moving with ease and without the feeling of any movement discomfort that can negatively affect your performance or activity. Movement dysfunction has been expressed as movement strategies that contribute more to injury than performance. Movement is influenced by our characteristics as individuals and by everything around us. How we move while performing any physical activity, whether that activity is something we need or want to do, is influenced by many factors — for example, our motivation, our abilities, and the environment. In other words, how we move depends on the context in which we are performing an activity.  THREE FACTOR OF MOVEMENT PATTERNS 1. Personal Factors Unique personal characteristics Physical Attributes Fitness Level Coordination Confidence Attitude Emotions Motivation Awareness of both your body and your surroundings. Factors are limited shoulder range of motion, feeling exhausted after a late night, or playing baseball every summer for the past six years could all influence how you throw a ball. 2. Environmental Factors influenced by the environment you are in. 3.The Task or Activity the specific task or activity that you are performing will influence your movement. BALANCING OUR DEMANDS AND CAPACITY also known as the demand’s capacity framework. perform at our best and maintain good health both today and in the future, we must have the capacity (e.g., the awareness, motivation, and ability) to handle the demands of our lives — the activities we need or want to perform on a daily basis.  DEMANDS VS CAPACITY Capacity is a term used to Regardless of what describe your confidence, activities define your motivation, strength, daily life, all the activities endurance, flexibility, and so you want or need to do on — in performing a reflect your demands. physical activity safely and proficiently. The physical activities we participate in each day — playing video games, biking, exercising, walking, carrying a backpack, and so on — all impose demands that will influence our safety and effectiveness. These demands might involve physical, cognitive, affective (emotional), or behavioral components, or a combination of these components. BUILDING CAPACITY WILL IMPROVE OUR MOVEMENT COMPETENCE What if my demands exceed my It is well established that becoming a confident, capacity? competent mover will improve What if I want or need to do more than I not only your performance but also your overall health. can handle? Everyone, regardless of age, skill level, ability, or interests, What if I cannot perform all of the should strive to build the activities that appeal to me? capacity to balance the demands of daily life — all the activities that we need or want to perform with relative proficiency and enjoyment.  TIPS: It is important to remember the fundamental skills, however, that failure is a vital part of success. Failure can help to highlight specific areas of our capacity that we need to improve so we can learn to perform all the activities that are important to us. The key is to view failure as a form of valuable feedback and not as a final result. F.A.I.L.U.R.E. F – IRST A – TTEMPT I – N L – EARNING  You need to have a level of challenge that exceeds your capacity in order to improve your capacity. This might mean setting a challenging goal for yourself and adopting a “can do” attitude, also known as a “growth mindset.” You might decide to figure out how to increase your capacity so you can move as required in order to paddleboard without falling off the board or injuring yourself. You might realize that you need to be shown how to paddleboard by someone who is proficient at performing this activity and then to practice the required movements yourself. Awareness can be a powerful first step toward increasing your capacity! ANATOMICAL TERMS OF MOVEMENT used to describe the actions of muscles upon the skeleton. Muscles contract to produce movement at joints, and the subsequent movements can be precisely described using this terminology. The terms used assume that the body begins in the anatomical position.  ANATOMICAL POSITION description of any region or part of the body in a specific stance. In the anatomical position, the body is upright, directly facing the observer, feet flat and directed forward. The upper limbs are at the body’s sides with the palms facing forward. LESSON 3: FUNDAMENTAL MOVEMENT FEATURES AND PATTERNS Many of us want to progress from simple to more complex activities for a variety of reasons, and as the demands of daily life increase, we strive to increase our capacity to meet those demands. Your everyday physical activities might vary from hiking to playing sports, to regular chores such as washing dishes or doing laundry. Building our capacity to move competently begins with awareness. Have you ever thought about how you jump, run, walk up the stairs, get up off a chair, or perform other everyday activities? Do you always bend at your back or your hips when you pick something up off the floor? Developing the awareness to assess your own movement can be sharpened by understanding a few key attributes or “movement features” that will be examined in this lesson. THE SEVEN KEY MOVEMENT FEATURES As a first step in improving your movement competence, it is important to know which features of a movement pattern matter. Paying attention to the seven key movement features, which are shown and described in detail on the following page, can help you build your capacity and enhance your overall quality of life. Simply becoming aware of these key movement features could change your movement behaviors, alter your daily movement habits, and improve your enjoyment of life. THE SEVEN KEY MOVEMENT FEATURES 1. Knees in line with the feet and hips 2. Body weight centered over mid-foot 3. Normal low back curvature (avoid rounding and arching) 4. Normal low back curvature (avoid bending sideways — the shoulders and hips remain parallel) 5. Shoulders and hips rotate together 6. Shoulders down and away from the ears 7. Shoulders back (elbow and shoulder move in the same direction)  IMPROVING YOUR PERFORMANCE AND REDUCING INJURY RISK Integrating or “ingraining” the seven key movement features into your daily activities so that they become habits will go a long way to preventing injuries to your joints, bones, muscles, ligaments, and tendons. Integrating the seven key features into your daily routines will also help you improve your performance. These key movement features are relevant to everyone, everywhere.  IMPROVING YOUR PERFORMANCE AND REDUCING INJURY RISK They provide a common framework that you, your friends, and your family can use to understand and improve your movement competence in ways that are meaningful to you. IMPROVING YOUR PERFORMANCE AND REDUCING INJURY RISK IMPROVING YOUR PERFORMANCE AND REDUCING INJURY RISK  FUNDAMENTAL MOVEMENT PATTERNS Have you ever wondered why some elite or professional athletes have enjoyed such long careers and have managed to avoid career-ending injuries, while others have not? Have you ever wondered why some of your adult role models have managed to stay fit, healthy, and injury-free, while others have experienced poor health or been hurt?  LEARNING TO MOVE BETTER The good news is that we can all learn to move better, regardless of our life’s pursuits and current abilities. We can learn to move more competently at school, at home, at work, and at play. In order to become better movers, however, we need a wayto categorize or describe the various recreational, sport-related, or work-related activities that we perform. All human movement, no matter how complex, involves variations of general or fundamental movement patterns. These patterns are commonly listed as push, pull, squat, lunge, and hinge.  LEARNING TO MOVE BETTER These patterns can be used to describe and help us better understand activities that we perform daily, such as tying our shoes, lifting objects, and playing our favorite games and activities. We push or pull to open doors, and we squat or lunge to pick up objects from the floor. We hinge every time we bend at the waist. LEARNING TO MOVE BETTER LEARNING TO MOVE BETTER LEARNING TO MOVE BETTER LEARNING TO MOVE BETTER LEARNING TO MOVE BETTER LEARNING TO MOVE BETTER THANK YOU!