Motor Skills & Movement Competency PDF

MOTOR SKILLS & MOVEMENT COMPETENCY  MOTOR SKILL refer to the abilities that require the coordination of muscles, bones, and the nervous system to perform movements. these abilities range from basic actions like reaching and grasping to more complex skills like playing sports or music...

MOTOR SKILLS & MOVEMENT COMPETENCY  MOTOR SKILL refer to the abilities that require the coordination of muscles, bones, and the nervous system to perform movements. these abilities range from basic actions like reaching and grasping to more complex skills like playing sports or musical instruments.  Types of Motor Skill Gross motor skills Fine motor skills require smaller muscles for involve using large muscles precise movements, such as for activities like walking, writing, buttoning shirts, and jumping, and throwing, using utensils, which need requiring strength, balance, dexterity and accuracy. and coordination  Fundamental Principles Cephalocaudal Proximodistal Gross to specific control of the head control of the core reveals that larger and and neck comes and trunk comes simpler gross motor before control of before control of skills, like walking, the trunk, arms, and the hands and feet, come before smaller legs, as skills develop as skills develop and more complex fine from the head to from the center of motor skills, like tail. the body outward. writing (Newton & Joyce, 2012) MOVEMENT COMPETENCE ability to perform different physical activities successfully. includes several key aspects, such as sending skills (throwing, striking), receiving skills (catching, intercepting), transporting skills (dribbling, carrying while moving), body control skills (balancing, jumping, landing), and coordinated movement sequences (combining skills fluidly).  MOTOR SKILLS Body control skills Locomotor skills Object control skills form the foundation enable individuals to involve controlling and for physical move in different manipulating objects activities and sports, directions, speeds, with various body part, requiring balance, and rhythms. such as hands, feet, posture, and and other body coordination. segments. Elements of Movement BODY EFFORT This pertains to your physical body This denotes the amount of and how it’s utilized to create energy or force used to create movement. This includes body movement. This includes posture, alignment, and position. concepts such as force, time, and flow. SPACE This refers to the area in which RELATIONSHIP movement occurs and how it is This refers to the way movement used to create different types of is related to other people, objects, movement patterns. This includes and the environment. This includes concepts such as direction, level, concepts such as interaction, and pathways. cooperation, and collaboration. MOVEMENT CONCEPTS Body Awareness understand how your body moves and functions to achieve better results and being aware of your body's position, alignment, and posture, and being able to control and manipulate your body in different ways is essential. Spatial Awareness understanding how movement occurs in different locations and directions is also essential. You need to be aware of the space around you and how you can use it to your advantage during different types of movement. Directional Awareness knowing the different directions of movement and how to move towards a particular goal or target is vital. You need to know how to move in a straight line, make turns, and move in different directions. Temporal Awareness you must be aware of the different speeds and rhythms of movement. Timing is essential to the success of your movements. Relationship Awareness understanding how movement is related to other people, objects, and the environment is also critical. You need to know how to interact with and influence these elements to achieve a specific goal or objective. MOVEMENT STRATEGIES essential for individuals or teams to achieve their movement goals effectively techniques are unique to specific activities or sports and require a combination of movement skills and concepts various movement strategies such as positioning oneself at a strategic location to receive a pass or make a shot MOVEMENT PRINCIPLES Anticipation: The ability to prepare and adjust for upcoming movements, including the ability to respond to changes in movement patterns. Balance: The ability to maintain stability and control over one's body during movement. Centering: The concept of having control over the body's center of mass and its relationship to the base of support. Center of gravity: The point at which an object's weight is evenly distributed, affecting its stability and balance. Posture: The position and alignment of the body during movement, including the position of the head, neck, and spine. Gesture: The movement of limbs and joints in a controlled and purposeful manner. Rhythm: The pattern of movement, including the pace and timing of movements. Breathing: The coordination of breathing with movement, including the timing and depth of breaths. Alignment: The proper positioning of the body during movement, including the placement of joints and limbs. Coordination: The ability to coordinate movements between different parts of the body, allowing for smooth and efficient movement. Efficiency: The ability to perform movements with the least amount of effort and waste, maximizing performance and minimizing fatigue. Flow: The seamless and smooth transition between movements, creating a sense of effortlessness and ease. Reactive ability: The ability to quickly and effectively respond to changes in movement, including changes in direction, pace, and intensity. Timing: The precise timing of movements, including the speed and duration of movements. Tempo: The pace of movement, including the speed and rhythm of movements.  Phases of an Exercise Program Initial Assessment: Evaluate individual's health, fitness level, and goals through various assessments. Warm-up: Low-intensity exercises to prepare the body for physical activity. Conditioning Phase: Core of the program, targeting specific fitness components like cardio, strength, and flexibility. Progression: Gradually increase intensity, duration, or complexity to continue challenging the body. Cool-down: Stretching exercises to reduce muscle tension and promote recovery. Flexibility and Mobility: Exercises to improve joint health and functional fitness. Rest and Recovery: Adequate rest days and active recovery periods for tissue repair and to prevent overtraining. Maintenance Phase: Focus on sustaining achieved fitness through regular exercise, with flexibility for adjustments. Periodic Reassessment: Regular reevaluation to track progress, set new goals, and optimize the program. Lifestyle Integration: Encourage an active lifestyle beyond structured workouts for long-term health benefits. Understanding Exercise Intensity During aerobie activities like walking or biking, exercise intensity depands on how challenging the activity feels, as it's reflected in your breathing, heart rate, sweat, and muscle fatigue (Mayo Clinic Staff, n.d.). Two methods are commonly used to measure exercise intensity: 1. Perceived Exertion: This is a subjective measure based on how hard the activity feels to you while you're doing it. It vabies among individuals, so what may feel hard for you could feel easier for someone fitter (American Heart Association, 2022). 2. Heart Rate: This method provides an objective look at exercise intensity, where a higher heart rate indicates higher intensity (American Heart Association, 2022).  Heart Rate Heart rate measures how many times your heart beats per minute and offers essential information about your heart and fitness. It's influenced by age, physical activity, emotions, and overall health. Here are key points about heart rate: Heart rate can be checked by feeling your pulse on your wrist or neck for 60 seconds or by using heart rate monitors like fitness trackers. Resting Heart Rate (RHR, taken in the morning at rest, is typically between 60 and 100 bpm. Well-conditioned athletes might have a lower RHR, even below 50 bpm.  Heart Rate Maximum Heart Rate (MHR) is the highest rate during intense activity, often estimated as 220 minus your age (e.g., 30-year-old: 220 - 30 = 190 bpm). During exercise, the target heart rate zone helps determine the right intensity. For most adults, it's 50-85% of MHR for moderate exercise and 70-85% for vigorous exercise. During physical activity, heart rate increases to meet the body's oxygen demands. Regular exercise improves cardiovascular health, lowers resting heart rate, and increases heart rate variability, a sign of heart health.  Heart Rate Various factors impact heart rate, including physical activity, stress, caffeine, medications, body temperature, and certain medical conditions. Heart Rate Variability (HRV) is the time variation between heartbeats. Higher HRV indicates better overall health, while lower HRV may be linked to stress and health issues. Wearable health tech allows easy heart rate monitoring, providing insights into activity levels and well-being. Thank You