PRELIMS LESSON #1

FUNDAMENTAL MOVEMENT SKILLS

4 Categories in which Fundamental Skills fit for under 5 years old:
1. Balance
2. Manipulative
3. Locomotor
4. Movement and Body Awareness
For over 5 years old, we focus on,
1. Stability and Balance
2. Manipulative
3. Locomotor

LOCOMOTOR
 A type of movement in which a body travels through space from one
place to another.
Running, Jumping, Skipping, Hopping, Crawling, Leaning, Throw, Kick, Roll,
Strike, Catch, Trap, Stop.
NON-LOCOMOTOR
 Is a type of movement in which the body does not involve moving from
one place to another.
Stretching, Balancing, Twisting, Turning, Swinging, Bending

 It is important to have physical activities as:

1. It builds strength
2. Facilitates Sleep
3. Relieves stress
4. Improves Posture
5. Reduces heart rate diseases
 LESSON #2 POSTURE AND CORE STABILITY
CORE STABILITY MUSCLES, OR POSTURAL MUSCLES, are the deep
muscles in your abdomen, pelvis and back. Also, this refers to the way our
core muscles help keep our spine straight and stable as we do everyday
tasks. They act as a CORSET or SCAFFOLDING holding you together rather than
moving your trunk. It is important to have good postural muscles to help maintain a
good posture.

A muscle that helps you

inhale and exhale
(breathe in and out).

stabilizes the
It’s a main stabilizer of
vertebrae as the
the core. When it is
spine moves.
strong and working
properly, it helps
maintain proper spine
support.

it helps to stabilize your core

while assisting with essential
bodily functions, like pooping,
peeing and having sex.
 TRANSVERSE ABDOMINIS

Located under the obliques, it is the EXTERNAL ABDOMINAL OBLIQUE

deepest of the abdominal muscles and Located on the side and front of the abdomen.
wraps around your spine for protection
and stability.

RECTUS ABDOMINIS
INTERNAL ABDOMINAL OBLIQUE
Located along the front of the abdomen, this is
Located under the external obliques, the most well-known abdominal. Often referred
running in the opposite direction. to as the “six pack.”

POSTURAL ASSESMENT
MAIN TYPES OF CURVATURE PROBLEMS
KYPHOSIS
- is a type of spinal curve that bends outwards.
LORDOSIS
 Lordosis curvature types bend inward towards the body's center.
SCOLIOSIS
 A sideways curve that makes the spine appear S-shaped or C-shaped
from the back.
MOST COMMON CORE EXERCISES
 PLANKING - CRUNCHES - GLUTE BRIDGE
 HEEL TAPS - DEAD BUG - PUSH-UP

LESSON #3 REGRESSION AND PROGRESSION

REGRESSION
 refers to an approach that decrease the demand of an exercise or
movement.
WHEN IS EXERCISE REGRESSION APPROPRIATE:
a. Injury Recovery

b. Working with Beginners

c. When fatigue increases

 d. When developing a skill

PROGRESSION
 a progression does the opposite by increasing the demand
incrementally through minor changes.
WHEN IS EXERCISE PROGRESSION APPROPRIATE:
Exercise progression is appropriate when a movement no longer provides
enough of a challenge and trainees need to do an excessive number of reps
to get close to failure.
 CRUNCHES - Level up: Straighten your legs and add flutter kicks while you
crunch. Alternate pedaling your legs forward and backward throughout the
movement.
 PLANK - Level up: Add some cardio to this classic exercise by turning a plank
into a plank jack. While in plank position hop your feet out and in as if you are
doing a jumping jack.
 SIDE PLANK - Level up: Raise your top leg while you perform the exercise.
For an even bigger challenge, dip your hips or crunch your top leg to your
elbow.
 SINGLE-LEG ROMANIAN DEADLIFT - Level up: Complete the move on an
unstable surface like a pillow.
 SQUATS - Level up: Raise your heels or add a jump at the top of the
movement.

CHARACTERISTICS OF PROGRESSION AND REGRESSION:

EXERCISE REGRESSION EXERCISE PROGRESSION

Light weight Heavier Weight

Slower Speed Faster speed

Lower volume of sets/reps Higher volume of sets/reps

Lower frequency (few times Higher frequency (more times

per week) per week)
EXERCISE EXERCISE
REGRESSION PROGRSSION

Predictable Unpredictable

Simple Complex

Stable Unstable
 More rest Less rest

LESSON #4 ASSESSING PERSONAL FITNESS LEVELS

Fitness implies “readiness,” equipping individuals to better handle physical
demands compared to those who are not fit.
PHYSICAL FITNESS
 Physical Fitness is the body's ability to function efficiently and
effectively. It consists of Health- Related Fitness and Skill- Related
Fitness, which have different components, each of which
contributes to total quality of life.
HEALTH-RELATED FITNESS
 theoretically, defined as a multidimensional construct containing the
components cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition.
COMPONENTS OF HEALTH-RELATED FITNESS:
1. CARDIOVASCULAR ENDURANCE
2. MUSCULAR STRENGTH
3. MUSCULAR ENDURANCE
4. FLEXIBILITY
5. BODY COMPOSITION
SKILL-RELATED FITNESS
 Skill-related fitness components are essential attributes that contribute
to one's overall performance in sports and various physical activities.
COMPONENTS OF SKILL-RELATED FITNESS
1. AGILITY
2. BALANCE
3. COORDINATION
4. POWER
5. REACTION TIME
6. SPEED

FITNESS LEVELS
 Fitness levels are categorized to help individuals understand their
physical capabilities and guide them in selecting appropriate exercise
routines. Generally, these levels are classified into several categories,
ranging from sedentary individuals to elite athletes.
LEVEL 1 SEDENTARTY - The sedentary fitness level is characterized by minimal
physical activity.

LEVEL 2 BEGINNER - The beginner fitness level is for individuals who are just
starting a fitness routine.

LEVEL 3 INTERMEDIATE - The intermediate fitness level applies to those who

have a regular exercise routine with moderate intensity.

LEVEL 4 ADVANCED - Advanced fitness level individuals are those who

consistently engage in intense training.

LEVEL 5 ELITE - The elite fitness

level is reserved for high-level athletes
or individuals with exceptional fitness
qualities.
FITNESS TEST - series of measurements that help determine physical
fitness.
MIDTERMS LESSON #1
SETTING PERSONAL FITNESS GOALS
FITNESS GOAL - A fitness goal is a specific training objective or physical challenge
you set for yourself.

S.M.A.R.T Method - S.M.A.R.T. is an acronym used as a mnemonic device to

establish criteria for effective goal-setting and objective development.

SHORT-TERM GOAL - Short-term goals are small, achievable goals that you can
reach within a few weeks or months.
EXAMPLE:
• Lose 5 pounds this month.
• I want to learn volleyball skills in 2 months.
LONG-TERM GOALS - Long-term goals, on the other hand, are larger goals that
may take several months or even years to achieve.

EXAMPLE:
• I want to build discipline by following the workout routine that I
set.
• I want to have a regular strength training to improve my posture.

IMPORTANCE OF SETTING PERSONAL FITNESS GOALS

 First, it can help you stay motivated and focused by giving you a clear
target to work toward.
 Second, setting specific goals lets you track your progress and
measure your success.
 Finally, setting specific goals can help you overcome common fitness
challenges like lack of motivation or plateauing.
LESSON #2
INTEGRATING EXERCISES INTO WORKOUTS
F.I.T.T PRINCIPLE
The FITT principle is a method of developing an exercise plan. It can be
applied to beginners and elite athletes. It is based on the four pillars of:
 FREQUENCY - is how often something occurs. In this FITT method it is how
often different types of exercises occur.
 INTENSITY - can vary between light, moderate and vigorous intensity
activities.
 TIME - The duration of training is dependent on intensity.
 TYPE - Relates to the variety of ways to exercise, like cardio, strength
training, resistance training.

Finals
Healthy or Unhealthy
Introduction to Healthy Eating
 Our bodies are made of Skin, Muscles, Bones and Organs, the Organs
are made of tissue, and those tissues are made of Cells.
 These cells all die and have to be replaced. How do we replace them?
How do we build new cells? The raw materials come from only one
place- what we put in our mouth.
FOOD - Anything that; when taken into the body, serves to nourish, build,
and repair tissues, supply energy, or regulate body processes.
 To be built up and to perform its functions, the human body must be
supplied with foods which contains “Nutrients” and energy to
assemble these components and ensure the proper functioning of the
organs.
NUTRITIONAL TERMS
• Nutrition - The sum of the processes by which humans, animals,
and plants consume and use food.
• Nutrients - A Substance in food that helps with body processes.
• Calorie - A unit of energy produced by food.
 In short, nutrition is the overall process of food intake and use, while
nutrients are the individual components that provide the body with
essential functions.
 A calorie is a unit of measurement used to quantify the amount of
energy that food provides to the body.
• MyPyramid is a guide that recommends the kinds and amounts
of foods to eat each day and emphasizes physical activity.
• Dietary Guidelines are recommendations for diet choices
among healthy Americans who are two years of age or older.
 MyPyramid was a dietary guide developed by the U.S. Department of
Agriculture (USDA) to help people make healthier food choices and
maintain a balanced diet. It was introduced in 2005 and served as a
visual representation of the recommended food groups and their
proportions.

6 FOOD GROUPS
GRAINS
Nutrients: Carbohydrates, fiber, B vitamins, and minerals like iron.
Health benefits: Provide energy, support digestion, and help
maintain healthy blood sugar levels.

VEGETABLES
Nutrients: High in vitamins (like vitamin A and K), minerals, fiber, and
antioxidants.
Health benefits: Support eye health, immune function, and digestive
health.

FRUITS
 Nutrients: Rich in vitamins (like vitamin C), minerals, fiber, and
antioxidants.
Health benefits: Boost immunity, aid digestion, and promote heart
health.

MILK
Nutrients: Calcium, vitamin D, protein, and riboflavin.
Health benefits: Support bone health, help with muscle function, and
contribute to overall growth and development.

MEATS
Nutrients: Protein, iron, zinc, and essential fatty acids (especially from
fish and plant-based sources).
Health benefits: Build and repair tissues, support immune function,
and promote muscle growth.

OILS
Nutrients: Healthy fats (monounsaturated and polyunsaturated fats),
omega-3 fatty acids, vitamin E.
Health benefits: Provide energy, support cell function, aid in nutrient
absorption, and promote heart health.

Food Choice Influences

Cultural or Religious Practices - Ethical and religious practices, such as
avoiding meat, may limit the range of foods people eat.

Social Concerns - Human welfare and fair trading, where growers/producers in

developing countries are paid a good minimum price to cover their costs, can be a
high concern for some people. Animal welfare can also be a concern for some
people. This can affect the choice between caged or free-range hens, or ‘dolphin
friendly’ tuna.
SHROVE TUESDAY – ALSO KNOWN AS PANCAKE DAY
Lesson 2: Modifying Workouts to Include All Abilities
UNDERSTANDING PHYSICAL LIMITATIONS
Physical limitations can stem from various conditions, such as:

• CHRONIC PAIN: Ailments like and arthritis can make movement

challenging.
• NEUROLOGICAL DISORDERS: Multiple sclerosis or stroke can affect
coordination and balance.
• CARDIOVASCULAR ISSUES: Heart disease may limit the intensity of
physical activities.
• MOBILITY IMPAIRMENTS: Conditions like muscular dystrophy or
amputations can affect how one moves.
• INJURIES: Sports injuries or surgeries may temporarily hinder physical
activity.
 Recognizing these limitations is essential for designing safe
and effective exercise adaptations for different abilities.
Although individuals facing these challenges may feel
hesitant about exercising, adaptations can help them
overcome barriers and reap the benefits of physical
activity.
THE IMPORTANCE OF EXERCISE ADAPTATIONS
Adapting workouts provides numerous benefits, including:
 Improved strength and flexibility
 Enhanced cardiovascular fitness
 Better mental health
 Increased mobility and independence
 Reduced risk of secondary conditions
 Individuals can enjoy a more fulfilling exercise experience
with suitable modifications without aggravating their
conditions.

KEY STRATEGIES FOR MODIFYING WORKOUTS:

ACM-U STRATEGY
ASSESS INDIVIDUAL ABILITIES
• Evaluating mobility and strength
• Understanding existing medical conditions
• Discussing previous exercise experiences
• Setting realistic and achievable goals
CHOOSE APPROPRIATE EXERCISES
 Selecting the right exercises is fundamental to an effective program.\
MODIFY INTENSITY AND DURATION
• Start with shorter sessions (10-15 minutes) and gradually increase
duration as endurance improves.
• Use the “talk test”: individuals should be able to converse during
aerobic exercises without feeling overly fatigued.
• Incorporate rest periods to help prevent fatigue and ensure safety.

UTILIZE ADAPTIVE EQUIPMENT

• Stability balls for seated exercises
• Resistance bands for strength training
• Assistive devices, such as canes or walkers, for added support during
workouts

 When adapting workouts, several strategies can help ensure

they meet individual needs.

 Create a routine that fits the individual’s lifestyle.

 Set achievable short-term goals.
 Track progress to maintain motivation and accountability.

SAMPLE EXERCISE ADAPTATIONS FOR DIFFERENT ABILITIES

LIMITED MOBILITY
- Seated marching engages the core and improves leg strength, while
seated arm raises using light weights strengthen the shoulders and
arms. Chair yoga offers gentle stretches that enhance flexibility
without requiring standing.
CHRONIC PAIN
- Gentle stretching and water aerobics can relieve tension and provide
support. Tai chi can promote relaxation and improve balance and
flexibility in a low-impact format.
NEUROLOGICAL DISORDERS
- Balance exercises using a wall for support can improve stability, and
resistance band workouts can enhance strength without heavy
weights. Cognitive engagement through memory games or counting
during exercises can further stimulate mental activity.

 It’s also important to address the mental aspect of exercise, especially

for those with physical limitations. Group workouts foster social
interaction, while mindfulness practices like meditation can help
reduce anxiety. Celebrating milestones—no matter how small—can
boost self-esteem and encourage continued participation.