Introduction to Human Movement and Physical Education, Lecture notes of Psychology

Download Introduction to Human Movement and Physical Education and more Lecture notes Psychology in PDF only on Docsity! INTRODUCTION TO HUMAN MOVEMENT PHYSICAL EDUCATION  Physical Education is an integral part of the educational program designed to promote the optimum development of an individual physically, mentally, socially, emotionally and spiritually through total body movement in the performance of properly selected physical activities.  Is instruction in the development and care of the body ranging from simple calisthenic exercises to a course of study providing training in hygiene, gymnastics, and the performance and management of athletic games. (Merriam Webster)  It is dominated by movement and fitness education content and aimed at physical literacy and the physical activity dispositions of all learners from the basic to the tertiary education levels. (CHED) LEGAL BASIS OF PHYSICAL EDUCATION  Article 14, Sec. 19 of 1987 Constitution States that 1. “the state shall promote Physical education and encourage sports program 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”.  “All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors”. PHYSICAL FITNESS AND ITS COMPONENTS Physical Fitness- it is the ability of an individual to perform daily tasks vigorously and alertly, without undue fatigue. Components of Physical Fitness A. HEALTH- RELATED PHYSICAL FITNESS – related components refer to those that contribute to the development of health and functional capacity of the body. 1. Body Composition - Relates to the relative amounts of muscle, fat, bone and other vital parts of the body. In other words the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a sign of a healthy and fit body.  Formula: (1.20 x BMI) + (0.23 x Age) - 5.4 = Body Fat Percentage. 2. Cardiovascular Fitness – the ability of the heart and lungs to function efficiently and effectively over a prolonged period of time. 3. Flexibility – ability of the joints in the body to move their full range of motion. 4. Muscular Endurance – the ability to continue selected muscle group movements for a prolonged period of time. 5. Muscular Strength - ability of the muscle to exert force. B. SKILL-RELATED FITNESS - Consists of those components of physical fitness that have a relationship with enhanced performance in athletic activities. 1. Agility – It is the capacity to change the direction of the body quickly and effectively. 2. Balance – ability to maintain an upright posture while still or moving. 3. Coordination – It is the ability to integrate the senses with muscle so as to produce accurate, smooth and harmonious body movement. 4. Power – the ability to do strength work at an explosive pace. 5. Speed – the ability to moves one body from one point to another in the shortest possible time. 6. Reaction Time – the time required to respond or initiate movement as a result of a given stimulus, MOVEMENT ENHANCEMENT 1. To teach the human movement and its benefits to the body’s health and well-being. 2. It is a guide to provide basic and sufficient knowledge how to perform various movements. Movement- is a basic activity of a man. We start moving during conception and stop at death.  Quickening- baby’s first movements inside the womb.  After birth- arms and legs flexing/stretching.  After few months- tumble Childhood- more complex and a wider range of motion, balance, muscle strength, coordination and endurance. Adult- More complex but more accurate and precise motor skills necessary to his/her daily activities. 1 PHYSICAL DEVELOPMENT AND ENHANCEMENT  Foundation of physical education.  Experiencing and developing a wide range of fundamental to specialized complex movement skills that will improve his/her motor and mental skills, self-confidence, self-awareness and personality in general that are needed in having a healthy lifestyle. MOVEMENT EDUCATION  Refers to a wide variety of experiential activities where one learns the capabilities of their bodies. SIGNIFICANCE OF HUMAN MOVEMENT  The study of human enhancement gives us a bette understanding of our body and its parts, functions, capabilities and limitations.  By having better knowledge about movement mechanisms, we become more efficient in doing our daily activities, P.E. practicums, dance and sports.  Preventing, treating injuries and plan diet to ensure a healthy lifestyle. EXERCISE AND ITS IMPORTANCE Exercise- According to the Health line, exercise is defined as any movement that makes our muscles work and requires our body to burn calories. BENEFITS OF EXERCISE 1. It can make you feel happier.  Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.  Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. 2. It can help with weight loss.  Some studies have shown that inactivity is a major factor in weight gain and obesity.  To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.  Your body spends energy in three ways: digesting food, exercising, and maintaining body functions. 3. It is good for our muscles and bones.  Exercise plays a vital role in building and maintaining strong muscles and bones.  Activities like weightlifting can stimulate muscle building when paired with adequate protein intake. 4. It can increase your energy levels.  Exercise can be a real energy booster for many people, including those with various medical conditions. 5. It can reduce our risk of chronic disease.  Lack of regular physical activity is a primary cause of chronic disease.  Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels. 6. It can help our brain health and memory.  Exercise can improve brain function and protect memory and thinking skills.  To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells. 7. It can help with relaxation and sleep quality.  With regard to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep. 2  Short bones- Short bones are about as long as they are wide. Located in the wrist and ankle joints, short bones provide stability and some movement. The carpals in the wrist (scaphoid, lunate, triquetral, hamate, pisiform, capitate, trapezoid, and trapezium) and the tarsals in the ankles (calcaneus, talus, navicular, cuboid, lateral cuneiform, intermediate cuneiform, and medial cuneiform) are examples of short bones. Carpal bones, Tarsals bones  Flat bones- There are flat bones in the skull (occipital, parietal, frontal, nasal, lacrimal, and vomer), the thoracic cage (sternum and ribs), and the pelvis (ilium, ischium, and pubis). The function of flat bones is to protect internal organs such as the brain, heart, and pelvic organs. Flat bones are somewhat flattened, and can provide protection, like a shield; flat bones can also provide large areas of attachment for muscles. Skull, Ribs, Sternum, Scapulae  Note: The thoracic cage protects the heart and lungs. The thoracic cage is formed by the a. sternum and b. 12 pairs of ribs with costal cartilages. The ribs are anchored posteriorly to the 12 thoracic vertebrae. The sternum consists of classified as true ribs (1-7) and false ribs (8-12). The last two pairs of false ribs are also known as floating ribs (11- 12).  Irregular bones- Irregular bones vary in shape and structure and therefore do not fit into any other category (flat, short, long, or sesamoid). They often have a fairly complex shape, which helps protect internal organs. For example, the vertebrae, irregular bones of the vertebral column, protect the spinal cord. The irregular bones of the pelvis (pubis, ilium, and ischium) protect organs in the pelvic cavity. Skull, vertebrae, Hip 5 MUSCULAR SYSTEM  The body system that is composed of skeletal muscle, smooth muscle and cardiac muscle tissue and functions in movement of the body or of materials through the body.  Maintenance of posture  Responsible for heat 3 TYPES OF MUSCLES TISSUE 1. Cardiac muscles- involuntary muscles form the walls of the heart and contracts to circulate the blood. 2. Visceral/smooth muscles- involuntary muscles found in organs or organ system such as the digestive or respiratory system. 3. Skeletal muscles- voluntary muscles attach to the skeleton with the ability to move. STRUCTURES OF BODY ANATOMICAL POSITION ANATOMICAL TERMS BODY PLANES 1. Coronal plane- divides the whole body into the front and back halves of body. 2. Transverse plane- divides the body into superior and inferior portions. (up and down) 3. Sagittal plane- divides the whole body into the left and right portion. 6 ANATOMICAL STRCUTURES 1. Anterior- towards the front. 2. Posterior- towards the back. 3. Superior- towards the head 4. Inferior- towards the feet. 5. Medial- locating a structure nearer to the midline of the body which divides the body into equal right and left halves. 6. Lateral- locating a structure further from the midline of the body. 7. Suppine- body is laying on plane with face up. 8. Prone- body is laying with face down. 9. Proximal- closer to the origin, nearer to the point of attachment. 10. Distal- farther from the point of attachment. 11. Superficial- toward or on the surface of the body 12. Deep- away from the surface of the body. ANATOMICAL MOVEMENTS 1. Abduction- the movement away from the midline. (Open) 2. Adduction- the movement towards the midline. (close) 3. Supination- the movement away from the midline. (face up) 4. Pronation- the radio-humeral joint refers to the palm of the hand facing the ground. 5. Flexion- refers to a movement that decreases the angle between two body parts. (near to close - flexing) 6. Extension- describing a straightening movement that increases the angle between body parts. (extend) 7. Plantarflexion- refers to pointing the foot away from the tibia and down into the ground 8. Dorsiflexion- brings the dorsum (back) of the foot back toward the tibia, so the toes are beginning to point towards the sky. 9. Inversion- refers to bringing the so feet in, so they are towards the midline of the body (and each other). (feet palm to left) 10. Eversion- refers to bringing the soles of the feet out, so they are facing away from the midline of the body. (feet palm facing the ground) 11. Protraction- movement in the transverse plane that displaces a part of the body anteriorly (towards the front) 12. Retraction- movement in the transverse plane that displaces a part of the body posteriorly (towards the back) 13. Depression- movement in an inferior direction, the opposite of elevation. (down) 14. Elevation- movement in a superior direction (up) 15. Circumduction- conical movement of a limb extending from the joint at which the movement is controlled. (rotate) 16. Rotation- refer to movements made about the longitudinal axis and in the transverse plane. 7 CREEP- Move slowly with the body close to the ground, as a reptile or an insect, or person with hands and knees. CRAWL- Move forward on the hands and knees or by dragging the body close to the ground. NON-LOCOMOTOR MOVEMENT- These are movements that occur in the body parts or the whole body and do not cause the body to travel to another space. BENEFITS:  assists with body awareness and spatial awareness – such skills allow children to explore the way in which the body can be moved, controlled, or balanced on by the shapes that the body can make. SAFETY PRECAUTION:  Get your body ready to exercise.  Don't put yourself at risk.  Organize Your Workout Environment.  Follow instructions.  Don't let the forces overwhelm you. BRACING THE CORE- Abdominal bracing is a core exercise where the muscles surrounding the trunk are gently activated. HOW TO DO: 1. Create rigidity by contracting all your core muscles. 2. To create rigidity in all the muscles that surround your midsection, pull your rib cage down. Think about tightening your midsection as if you were just about to be punched in the stomach. 3. Just like the first step, you’ll vary the intensity of your core contraction to the activity you’re doing. DEAD BUG SERIES- This is a popular way to build core strength and stabilization. BENEFITS: is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. TARGET MSUCLES:  Obliques  rectus abdominis  transverse abdominis VARIATIONS: 1. DEAD BUG  Body on supine position, lying on mat;  Arms in the air above the torso;  Legs in the air with knees bent at 90 degrees angles.  Stay on the position for a period of time. 2. DEAD BUG IPSILATERAL  Body on supine position, lying on mat;  Arms in the air above the torso;  Legs in the air with knees bent at 90 degrees angles.  Move the same side of the limbs alternately.  3. DEAD BUG CONTRALATERAL  Body on supine position, lying on mat;  Arms in the air above the torso;  Legs in the air with knees bent at 90 degrees angles.  Move the opposite side of the limbs (Eg. Left arm & Right Leg);  Lower the arm and leg closer to the ground;  Alternately move the limbs BIRD DOG SERIES- is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. BENEFITS: The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles.  TARGET MUSCLES: 10  erector spinae  rectus abdominis,  glutes. VARIATIONS: 1. BIRD DOG LEVEL 1  Body on prone position, kneel on the mat on all four;  (Arms are shoulder width apart and knees hip apart. )  Keep your back and pelvis still and stable;  Move the limbs in opposite;  Slide the toe while stretching the leg and lift the opposite arm at the front while brushing the ear;   Form a straight line from your extended hand to the extended foot;  Repeat alternately. 2. BIRD DOG LEVEL 2  Body in prone position, kneel on the mat on all four;  (Arms are shoulder width apart and knees hip apart. )  Keep your back and pelvis still and stable;  Lift the leg and opposite arm, form a straight line from your extended hand to the extended foot;  Repeat, starting with an extended arm and leg. 3. BIRD DOG LEVEL 3  Body on prone position, kneel on the mat on all four;  (Arms are shoulder width apart and knees hip apart. )  Keep your back and pelvis still and stable;  Lift the leg and opposite arm, form a straight line from your extended hand to the extended foot;  After each extension, bring your elbow to your knee;  Repeat, starting with extended arm and leg. PLANK SERIES- The plank, or planking, is an exercise that involves your core muscles, improving your strength, balance and endurance.  BENEFITS: Planks are a phenomenal exercise for core strengthening as they engage multiple muscle groups simultaneously. TARGET MUSCLES:  Transversus abdominis  Rectus abdominis  Internal oblique. VARIATIONS: 1. LEVEL 1 STANDARD PLANK  As if you were about to do a push-up, place your hands directly under your shoulders (slightly wider than shoulder width)  To stabilize your body, press your toes into the floor and squeeze your glutes. Your legs should also be working however avoid locking or hyperextending your knees.  Look at a spot on the floor about a foot beyond your hands to neutralize your neck and spine. Your head and back should be parallel. 2. LEVEL 2 KNEE PLANK 11  Begin by lying on your stomach, face down. Raise yourself up onto your elbows which should be at a 90-degree angle and directly beneath your shoulders. Place your arms/hands in front of you.  Keep your knees on the ground once you’re on your elbows, and try to be as straight as possible from your head, through your torso and hips and into your knees.  Maintain a neutral position with your head neither dropping down nor returning to extension. 3. LEVEL 3 FOREARM PLANK HOW TO DO:  Get down on your mat and place your forearms directly underneath your shoulders. Your hands should be extended and your body lengthened.  Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from arching toward the mat.  Tuck your toes under and lift your knees, so that your body forms a straight line. INTRUCTIONS:  Begin with your weight evenly distributed between your elbows and toes. Face down on a mat.  Hold your abdominals tight to support your lower back, and keep your body in a straight line from your shoulders to your toes.  You can lift your hips slightly to relieve pressure on your lower back but don’t let them sag as this will cause back hypertension.  Keep your head neutral and your gaze fixed on your clasped hands. BRACING THE SIDE PLANK:  Lie on your right side and prop yourself up onto your right forearm, which should be on the ground. Your elbow should be in line with your shoulder.  Raise your hips up so that your body forms a straight line to the ground, and along with the floor, your body forms a triangle shape.  The sides of your right foot will also be braced on the ground. You can try stacking your left foot on top of your right foot, or placing both feet on the ground. SQUAT SERIES- The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. BENEFITS:  Strengthens your core  Reduces the risk of injury  Strengthens the muscles of your lower body TARGET MUSCLES:  gluteus maximus, minimus, and medius (buttocks)  quadriceps (front of the thigh)  hamstrings (back of the thigh)  adductor (groin) 12