mct-prelim-reviewer.pdf

Movement Competency Training | Prelim – focused on the acquisition of those skill Exam through the following aspects. Lesson 1 – Physical Education  Physical Development – focus on the...

Movement Competency Training | Prelim – focused on the acquisition of those skill Exam through the following aspects. Lesson 1 – Physical Education  Physical Development – focus on the acquisition and development of physical What is Physical Education? skills, attained through regular exercises  is an integral part of the educational and participation in varied vigorous program activities.  promotes the optimum development of  Mental Development – learners acquire an individual knowledge and understanding of rules  performed through properly selected and strategies of the games, sports and physical activities dance instructions.  Emotional Development – provide LEGAL BASES OF TEACHING PHYSICAL opportunities for self-expression and EDUCATION IN THE PHILIPPINE SETTING emotional mastery.  Social Development – promote the 1901 – physical exercise was one of the opportunity to be with other people, subjects introduced in the public schools and promote positive and desirable traits like regular program of athletics was develop. cooperation, sportsmanship, 1920 – physical education was made required friendliness, good leadership, respect for subject in the curriculum of all public schools. others and honesty in group competition. 1937 – physical education was made curricular  Spiritual and Moral Development – subject in the secondary school curriculum. provide the development of inner self and soul. 1969 – The School of Physical Education and Sports Development Act of 1969. a program of FUNCTIONS OF PHYSICAL EDUCATION activities included among others:  Biological Function  a program of health education and  Integrative Function nutrition,  Social Function  a program of physical fitness for all pupils, Fitness – is a condition in which an individual  a program of competitive athletics, has sufficient energy to avoid fatigue and enjoy  a program of intramurals and inter-unit life. athletic competition within schools, FIVE COMPONENTS OF HEALTH-RELATED district, and provinces; and FITNESS  an annual athletic competition within and among regions.  Cardiovascular Fitness/Endurance Endurance – is the ability to exercise 1982 – MAPE was introduced, and the learning continuously for extended periods are involving music, arts, and physical education without tiring (foundation of physical education by Carmen Aerobic Fitness Level – dependent Andin) upon the amount of oxygen which can MAPE – program for health education and be transported by the body to the nutrition working muscles, and the efficiency of the muscles to use that oxygen. MAPEH – program for fitness in all public  Muscular Strength – how much weight schools can be lifted one time.  Muscular Endurance – how long you PEH – competitive athletics can lift the wight over time. PE – intramurals, regional meet, national meet,  Flexibility – range of motion that is and district meet possible round a joint or joints.  Body Composition – relative amount of Article XIV Section 19 (1) and (2) of the 1987 muscle, fat, bone, and other vital body Philippine Constitution parts. 1. The state shall promote physical SIX COMPONENTS OF SKILL-RELATED education and encourage sports FITNESS programs, league competitions, and amateur sports, including training for  Agility – ability to change and control international competitions, to foster self- the direction and position of the body discipline, teamwork, and excellence for while maintaining a constant, rapid the development of a healthy and alert motion. citizenry.  Balance – ability to control or stabilize 2. All educational institutions shall the body when a person is standing still undertake regular sports activities and or moving. throughout the country in cooperation  Coordination – ability to use the senses with athletics club and other sectors. together with body parts during movement. OBJECTIVES OF PHYSICAL EDUCATION   Speed – ability to move your body or  Squat – ensure proper form by keeping parts of your body swiftly. your knees aligned with your toes and  Power – ability to move the body parts maintaining a neutral spine. Incorporate swiftly while applying the maximum compound movements such as the front force of the muscles. squats or goblet squat for added  Reaction Time – ability to reach or challenge. Include mobility exercises to respond quickly to what you hear, see, improve flexibility in the hips and ankles. or feel.  Hinge – focus on proper hip hinge technique, keeping your spine neutral POSITIVE EFFECTS OF PHYSICAL FITNESS and engaging your core. Compound  Reduces the risk of premature death movements like the deadlift or hip thrust  Reduces the risk of developing and /or can provide a greater challenge. dying from heart diseases Prioritize mobility exercises to enhance  Reduces high blood pressure or the risk flexibility in the hamstrings and lower of developing high cholesterol back.  Reduces the risk of developing diabetes  Lunge – pay attention to proper form,  Reduces or maintains your body weight including maintaining stability and or body fat balance. compound movements such as  Builds and maintains healthy muscles, the walking lunge or reverse lunge can bones, and joints add variety. Incorporate mobility  Reduces depression and anxiety exercises to improve flexibility in the hip  Improves psychological well-being flexors and quads.  Enhances work, recreation and sport  Push – strive for good form, ensuring performance proper alignment of the shoulders and  Reduces fatigue engaging the chest and triceps.  Helps you relax and sleep better Compound movements like the bench  Enjoy your family press or shoulder press can enhance  Live healthier and longer strength and stability. Include mobility  Live longer to enjoy your retirement exercises to improve flexibility in the  Look and feel better shoulders and chest.  Pull – focus on proper form, engaging Lesson 2 – Fundamental Movement Patterns back muscles and maintaining stability. Compound movements such as pull-ups Fundamental Movement Patterns – are or bent-over rows can increase upper patterns that allow the body to be coordinated in body strength. Incorporate mobility those simple, basic movement patterns of lateral exercises to improve flexibility in the motion, weight transfer, forward motion, up and back and shoulders. down motion, and coordinating upper and lower  Carrying Exercises - emphasize grip body movements. strength and core stability during 7 ESSENTIAL MOVEMENTS carrying exercises. Vary the load and distance to challenge yourself. Include 1. Squat – targets lower body, particularly mobility exercises to enhance flexibility the quads, and emphasizes flexion of in the wrists and forearms. the knees and hips.  Rotation - pay attention to proper form, 2. Hinge – emphasizes the back of the engaging the core muscles and legs, including the hamstrings and stabilizing the body. Compound glutes, and involves opening (extending) movements like the Pall of press or the hips. woodchoppers can improve rotational 3. Lunge – primarily a knee-dominant strength. Incorporate mobility exercises movement pattern that targets the to enhance flexibility in the spine and quads. obliques. Focusing on these tips can 4. Push – involves moving a weight away improve your movement quality and from the upper body horizontally or efficiency in each essential movement. vertically. 5. Pull – opposite of push, this movement COMMON MISTAKES AND HOW TO AVOID pattern involves moving a weight toward THEM the body. – common mistakes in essential movement can 6. Rotation – focuses on twisting and lead to injuries and hinder progress. stabilizing movements, which are important for sports and everyday  Poor Technique – to prevent injuries, activities. ensure proper form and technique for 7. Gait – refers to waling and running each movement. If needed, seek pattern, which involves coordinated guidance from a qualified fitness movement of the entire body. It professional or coach. improves overall locomotion and  Overtraining – to prevent overtraining, coordination. allow for proper rest and recovery between workouts. Listen to your body TIPS FOR IMPROVING EACH MOVEMENT and adjust your training volume and intensity accordingly.   Neglecting Mobility – incorporate soluble vitamins, microminerals and trace mobility exercises to improve joint minerals. flexibility and range of motion. neglecting mobility can lead to THE FOOD GROUPS imbalances and decreased Carbohydrates – also known as carbs, are vital performance.  Lack of Progress – gradually increase at every stage of life. They’re the body’s primary the difficulty or load of each movement source of energy and the brain’s preferred energy source. Carbs are broken down by the to continue making progress. Stagnation can occur if you don't challenge yourself body into glucose -a type of sugar. Glucose is and progress over time. By being used as fuel by your body’s cells, tissues, and organs. mindful of these common mistakes and making the necessary adjustments, you Carbs are found in all plant foods (grains, can avoid injuries and maximize your vegetables, fruit, legumes and nuts), dairy and results in the essential movements. foods containing added sugars. Healthier foods Lesson 3 – Nutrition higher in carbohydrates include ones that provide dietary fiber and whole grains as well as What is Nutrition? those without added sugar – refers to the food intake, which is the key Three Main Types of Carbohydrates to any level of physical conditioning. It involves the nutrients that gen into the body  Sugars – are also called simple through the regular three meals and snacks. carbohydrates because they are in the most basic form. NUTRITION FACTS  Starches – are complex carbohydrates, which are made of lots of simple sugars 1. Serving Information strung together. 2. Calories  Fiber – also a complex carbohydrate. 3. Nutrients 4. Daily Value (%DV) Proteins – are part of every cell, tissue and 5% or less is low organ in our bodies. They are constantly being 20% or more is high broken down and replaced. The protein in the foods we eat is digested into amino acids that Why do we need to consume more than 40 are later used to replace these proteins in our different nutrients to maintain good health? bodies. They are involved in metabolic,  because your body must have the transport, and hormone systems and they make nutrients to stay operating at peak up enzymes that regulate metabolism. Proteins levels, and they are only available from defend the body against disease through food immune function.  because no single food source contains Fats – provide energy during endurance all of these nutrients exercise, in between meals, and in times of  eating a variety of foods from the 5 starvation. They constitute an essential major food groups provides a range of component of cell membranes, insulate and act nutrients to the body as a shock absorber for bones and organs. Fats  promotes good health and can help are not necessarily bad for you, but you only reduce the risk of diseases need a small amount. Nutrient – substance in food that provides Good Fats (Unsaturated) – include vegetable structural or functional components or energy to oils, salad dressings, avocados, ground flax the body. seeds, nuts, seeds, and fatty fish. Macronutrients - nutrients that provide calories Bad Fats (Saturated) – found in high fat cuts of or energy and are required in large amounts to beef, and pork, full fat dairy products, butter, and maintain body functions and carry out the various snack foods. activities of daily life. There are three broad Trans Fat (the really bad fat) – found in some classes of macronutrient: proteins, carbohydrates margarines, deep fried foods, snack foods, and and fats. anything with hydrogenated ingredients. Micronutrients – vitamins and minerals needed VITAMINS AND MINERALS by the body in very small amounts. however, – are micronutrients required by the body to their impact on a body’s health is critical, and carry out a range of normal functions. However, deficiency in any of them can cause severe and these micronutrients are not produced in our even life-threatening conditions. They perform a bodies and must be derived from the food we range of functions, including enabling the body eat. to produce enzymes, hormones and other Water-Soluble Vitamins – travel freely through substances needed for normal growth and the body and excess amounts are usually development. There are three types of excreted by the kidneys. The body needs water- micronutrients: water-soluble vitamins, fat- soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins 3. Maintain your ideal weight – If you are to reach toxic levels. overweight, be sure to increase calories expenditure by exercising.  Vitamin B1 (Thiamine) – energy 4. Eat low-calorie snacks and avoid junk metabolism and important to nerve foods – form the habit of eating fruits. function. 5. Cut down on high-fats food and eat  Vitamin B2 (Riboflavin) – energy more lean meats – limit the intake of metabolism, normal vision, and skin fried foods, butter, margarine, nuts and health creams.  Vitamin B3 (Niacin) – energy 6. Drink 6-8 glasses of fluids a day – metabolism, nervous system, digestive water and other fluids are necessary to system, and skin health certain body functions.  Vitamin B6 (Pyridoxine) – protein 7. Eat amidst a relaxed and pleasant metabolism, and helps make red blood atmosphere – chew your food cells thoroughly. Enjoy each bite.  Folic acid – part of enzyme needed for 8. Food supplement may be taken if making DNA and new cells, especially necessary – a well-balanced diet red blood cells generally provides enough nutrients for  Vitamin B12 (Cobalamin) – part of people to carry on their basic activities. enzyme needed for making new cells, and important to nerve function Lesson 4 - Anatomical Position  Vitamin C (Ascorbic acid) – antioxidant; part of enzyme for protein What is Anatomical Position? metabolism, important for immune – ‘’ the universal accepted starting point used to system health, and aids in iron describe or analyze anatomical terms or absorption movement.’’ Fat-Soluble Vitamins – are stored in the body's 3 CRITERIA TO CORRECT ANATOMICAL cells and are not excreted as easily as water- POSITION soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, 1. Upright, standing position although adequate amounts are needed. Too 2. Face and feet pointing forward much of a fat-soluble vitamin can become toxic. 3. Arms at the side, palms facing forward A balanced diet usually provides enough fat- Prone Face Down and Supine Face Up soluble vitamins. ANATOMICAL PLANES  Vitamin A (Beta-carotene) - vision, healthy skin and mucous membranes, Frontal (Coronal) – vertical; splits the body into bone, and tooth growth, immune system front and back halves health  Vitamin D – for proper absorption of Sagittal – vertical; splits the body into left and calcium, stored in bones right halves  Vitamin E – antioxidant, protect cell Transverse – horizontal; splits the body into walls upper and lower halves  Vitamin K – proper blood clotting BODY POSITION TERMINOLOGY MINERALS Medial (Closer to the midline) – towards the  Calcium – helps build and maintain midline(center) of the body, ex. the neck is strong bones and teeth, helps blood clot, medial to the shoulder. helps nerves and muscle functions  Potassium – aids in nervous system Lateral (Farther to the midline) – away from and muscle function, helps maintain the midline of the body, ex. the eye is the lateral healthy balance of water in blood and to the nose. body tissues  Sodium – regulates water balance, Superficial – on or close to the surface of the stimulates nerves body  Iron – needed to transport oxygen to all Deep – farther away from the surface of the parts of the body via red blood cells body  Zinc – vital to many internal processes, supports immune function, reproduction Dorsal – toward the back of the torso, ex. the and the nervous system shoulder blades are dorsal to the ribs. GUIDELINES TO LIFELONG WEIGHT AND Ventral – toward the front of the torso, ex. the HEALTH MAINTENANCE navel is on the ventral aspect of the body. 1. Eat balanced meals everyday – Superior (Higher) – towards the top of the body balanced meal means eating adequate (cranial), ex. the nose is superior to the mouth foods containing carbohydrates, Inferior (Lower) – towards the bottom of the body proteins, fats, vitamins and minerals. (caudal), ex. the eyes are inferior to the 2. Follow a consistent eating pattern – eyebrows eat three meals a day. Anterior – towards the front of the body (ventral-  Skeletal defects belly side), ex. the nose is on the anterior side of  Injuries the head.  Incorrect posture habits EFFECTS OF POOR POSTURE Posterior (towards the near) – towards the  Poor posture causes improper alignment back of the body (dorsal-back side), ex. the of bones. buttocks are on the posterior.  Muscles, joints and ligaments are prone Proximal (Close to the body) – situated closest in strain.  Incorrect posture may cause fatigue and to the point of attachment, ex. the elbow is muscular pain. proximal to the waist.  It can affect the position and function of Distal (Farther from the body) – situated the vital organs, particularly those in the farthest from the point of attachment, ex. the abdominal region. ankle is distal to the knee. 3 CURVES ON A HEALTHY BACK 1. Cervical curve – a slight forward curve ANATOMICAL MOVEMENTS in the neck 2. Thoracic curve - a slight backward  Supination – palm facing upwards curve in the upper back  Pronation – palm facing downwards 3. Lumbar curve - a slight forward curve  Elevation – refers to movement in a in the upper back superior direction Postural Deviation  Depression – refers to movement in an inferior direction ‘’Having poor posture leads to postural deviation.” CATAPANG (1999)  Flexion – a movement that decreases the angle between two body parts 1. Forward Head  Extension – refers to a movement that 2. Round Shoulder increases the angle between two body 3. Winged Scapulae 4. Round Back parts 5. Kyphosis  Dorsiflexion – refers to flexion at the 6. Lordosis ankle 7. Kypholordosis  Plantarflexion – refers extension at the 8. Scoliosis ankle 9. Genu Varum  Abduction – is a movement away from 10. Genu Valgum the midline 11. Pes Planus  Adduction – is a movement towards the BODY TYPES midline  Medial Rotation – is a rotational Somatotyping – the system of classifying body movement towards the midline types depends on one’s body shape.  Lateral Rotation – is a rotating 1. Helps the client to analyze up to what movement away from the midline extent of weight to reduce or to gain.  Circumduction – circular movement of 2. Helps to determine what types of diet a limb and exercises to perform. POSTURE 3. Helps to select the types of sport to select. – is the position in which the body is held against gravity while standing, sitting, or lying down. It Endomorph – round, soft, flabby, bulky refers to the alignment of the body segments. Mesomorph – muscular, large bones Good Posture – correct posture is the proper alignment of the body whether one is walking, Ectomorph – lean, small body built sitting, running or standing. 12 EXERCISES TO IMPROVE POSTURE Poor Posture – is the dis-figure of the body’s vertical alignment and natural curve of the back. 1. Child’s Pose BENEFITS OF GOOD POSTURE 2. Forward Fold  It promotes movement efficiency and 3. Cat Cow endurance. Proper posture keeps the 4. Standing Cat Cow bones and joints in the correct alignment 5. Chest Opener so that muscles are being used properly. 6. High Plank  It contributes to an overall feeling of 7. Side Plank well-being. 8. Downward-Facing Dog  It contributes to good appearance; 9. Pigeon Pose projects poise, confidence, and dignity. 10. Thoracic Spine Rotation  Good posture is also good prevention. 11. Glute Squeezes Prevents the spine from becoming fixed in abnormal positions. Prevents 12. Isometric Rows backache and muscular pain. CAUSES OF POOR POSTURE  Improper nutrition  Weak muscles or muscle imbalance  Disease  Fatigue  Overweight and obesity  Vision and hearing defects