UNIVERSITY OF NORTHERN PHILIPPINES

College of Arts and Sciences

Department of Physical Education

PHYSICAL EDUCATION 101

MOVEMENT ENHANCEMENT

UNIT III
MOVEMENT PHASES

Prepared by:
Jenny Rose R. Ramos
Loreto Reynante
Carmela Vee F. Lim
Romely A. Teaño
 MOVEMENT ENHNCEMENT

What this worktext is all about?

This worktext is about the meaning, objectives and values of Physical
Education, Physical activity, exercise and fitness. You’ll be able to
appreciate the foundation of Physical Education through movement exercise
and fitness as you go to the activities. Knowing the importance of being physically active will
surely give you more knowledge and interest to become physically fit. Move to learn, learn to
move! Have fun!

What are you expected to learn?

This worktext is designed for you to:

1. Demonstrate knowledge and skills related to Physical Education
and Physical Fitness.
2. Distinguish locomotor to that of non-locomotor movements
3. Demonstrate the two kinds of movements by providing examples and associate them into
various movement patterns.

INTRODUCTION

Physical Education plays and important role in the physical growth and development of
students. Through PE, students acquire the knowledge, skill and right attitude and values towards
the pursuit of lifelong physically and active lifestyle.
It provides students with opportunities to engage and control through movement activities
where students use their bodies to express their ideas, attitudes and emotions.
Through these movement experiences, they learn about their abilities and limitations. This
knowledge is vital in the motor skill acquisition and the development of positive self-esteem.

Children enter primary school having had a range of movement experiences in the home,
pre-school setting and the local community. They will have developed skills of control, co-
ordination and manipulation and will have some awareness of space. The development of the
fundamental movement skills needs to be nurtured, not only because they are important for the
child’s long-term health and well-being, but because they support the child’s physical
development.
Physical Development and Movement is about experiencing and developing a range of
fundamental movement skills that will improve co-ordination, locomotion, control, balance, and
manipulation. In addition, physical development helps children gain confidence and self-esteem
and enables them to feel the benefits of being healthy and active.
Lesson 1: LOCOMOTOR AND NON- LOCOMOTOR MOVEMENTS

Locomotor Movements
Locomotor refers to body movements that move the body from one place to another. They
cause the body to travel. There are eight main locomotor movements. They are categorized as
either even or uneven movements. Even rhythm movements consist of equal, unvarying actions .
These movements include:
 Walk - The walk is a
transfer of weight from one
foot to the other. Usually
the heel touches first.

 Run - The run is a transfer

of weight from one foot to
the other however, the body
is propelled into the air and
suspended between run
steps.

 Jump - The jump required

the body to push off from
one or both feet. Most
common is a two foot take
off and two-foot landing. A
jump can take off on one
foot and land on two or take off from two feet and land one one foot.

 Hop - The hop requires a push-off from one foot and landing on the same foot.

 Leap - A leap is performed by pushing off from one foot and landing on the other
foot. The body is suspended in the and between the push off and the landing. Can be
combined with a run or walk.

Keep in mind that we're referring to the physical education definition of these movements.
Students sometimes confuse the movements and terminology. A hop is technically defined as a
springing from one foot and landing on that same foot. A leap is a springing from one foot but
landing on the other foot. Leaping movements are commonly used when people jump over
objects, like jumping over a rain puddle.
 Uneven rhythm movements consist of unequal actions. They also sometimes incorporate
alternating actions. These movements include:

 Skip - A combination of a step and a hop on the same foot followed by a step and hop on
the other foot. The rhythm is uneven long -short. Long (the step) and short (the hop).

 Gallop - A forward movement where one foot leads the gallop while the other foot
follows. The lead foot steps with a bent knee and pushes off into the air and landing on
the trailing foot. The rhythm is uneven, long -short. Long (the step) and short (the
landing).

 Slide - Is similar to a gallop performed with the right or left foot leading. The rhythm is
uneven, long -short. Long (the step) and short (the landing).

Note that a gallop is defined as stepping forward and pushing up with one foot, while the
other foot follows. The student lands on the trailing foot. You might think of it as a rudimentary
skip that toddlers do. A slide is similar, but the lead foot glides forward or sideward while the
other foot follows. The lead foot does not step or push off into the air. Sliding movements are
used in skating and skiing.

Non- Locomotor Movements

Non-locomotor skills are fundamental
body movements that do not incorporate
traveling. They are stability skills that include
movements of limbs or body parts, and
sometimes even the whole body. They are
occasionally referred to as axial movements, as
in 'revolving around an axis'. Here, the axis is
the center portion of the student's body, or
generally the student's torso. The student's 'axis'
experiences little to no movement.

There are many different non-locomotor

movements, including:
 Swing - a pendular motion of a body
part that can move forward and backward or side to side.
  Twist - a partial rotation of body parts around an axis

 Turn - a full rotation of the body around a vertical or horizontal axis. Full, half or
quarter turns

 Shake - a short quick vibrating movement in a body part or the whole body.

 Bend - a flex of a body part at a joint

 Stretch - extending a body part or the whole body

 Wiggle - a small or big, fast or slow curvy movement of a body part or the whole
body.

 Rock or sway - shift of the body weight forward, backward, side to side or in a
circular pathway.

Note that non-locomotor skills often accompany locomotor skills. For example, students
swing their arms while jogging and bend their knees in order to jump. Let's take a closer look at
a few non-locomotor skills, including their definitions.
Lesson 2: THE PHASES OF MOVEMENT

The Four Phases of Movement

When you look over the image of Jesse Owens, there are
some clues that can help you come to an understanding as to
what exactly is going on. Simple things, like what he is wearing
and the surface he is on can help you come to the conclusion
that he is running on a track. However, to examine if he has just
started or is finishing his run, you have to have an
understanding of the movement and its phases.
Every movement skill can be broken down into four
main components: preparation/preliminary movement, force
production, critical instant and the recovery/follow-through.
These are called the phases of movement. Before even reading about the phases, see if you can
complete the activity below which includes images and descriptions of the phases.

1. Preparation/Preliminary Movement or the “Ready Position”

The preparation phase
contains all of the movements that
prepare an athlete for the
performance of the skill, such as the
backswing during cricket batting and
the run-up in long jumping or the
position of a skipping rope and a
person’s arms when getting ready to skip.

2. Force Production or “Unleash the Power”

The force producing phase involves the synchronized movement of the skeletal
and muscular systems in producing the movement and force needed to perform
the task.
This phase may involve transitioning horizontal movement into vertical
movement (eg. volleyball approach and jump, high jump approach and jump).

3. Critical Instant “Point of

No Return”
 This is the moment of either contact as seen in striking sports such as tennis and
baseball or the moment where contact is lost with the surface such as in jumping sports like
diving, figure skating, or volleyball.
This brief instant is the culmination of the preparation and force producing phases.

4. Recover/Follow – through or “Finish it off”

This phase allows for the completion of the
movement and/or the recovery such as the flick of the wrist
in a basketball free throw or the landing in a jump.
It may also lead into the preparation/preliminary
movement in a skill that is repetitive such as swimming or
running.
This phase is extremely important for accuracy of
the movement and for injury prevention as muscles are used
to slow the movement down in a slower, controlled manner.

The Three Phases Involve in Movement

There are three phases involved with movement…

 Concentric
 Isometric
 Eccentric

1. The concentric phase is when we are doing an exercise and the muscles we are
targeting are contracting and the muscle fibers are shortening. So for example, when
doing a biceps curl, when bringing the hands up, that’s the concentric phase.

2. Now when you do that bicep curl, if you stop at any one point and hold it there, it
becomes an isometric exercise. Iso means same. Metric means length. The muscle
fibers are remaining the same length. Yoga is full of both dynamic and isometric
movements. Like if you were to just be holding dolphin plank or dolphin down-ward dog (plank
or downward dog on your forearms).

3. Eccentric is the lowering phase of a movement when the

muscles under contraction are lengthening. So when
you’re slowly lowering the dumbbell under control back to the starting position, that’s the
eccentric phase. This is also known as the “negative” phase.

You can generate much more power during the eccentric (negative) phase than the isometric or
concentric. (And the isometric is easier than the concentric.)

For this reason, eccentrics and isometrics are often prescribed or programmed as a prerequisite
especially when the concentric is not possible. This is very common when it comes to
bodyweight exercises. For example, if you can’t do a single pull up, you may be able to do a
negative pull up where you lower yourself down slowly from the top. And the benefit of the
eccentric is also that it can help you train a movement/motor pattern repeatedly in a safer
manner. Isometrics are often useful as well when working on flexibility in the end-range: That is
to say when you reach the end of your range of motion on an exercise, if you keep
contracting/holding there, you will build strength in that part because you get stronger in the
range that you work in and time under tension is your friend.

Another interesting bit about eccentric exercises: Eccentric exercises also generate the most
soreness as it causes the most micro-trauma. For an Olympic Powerlifter, since they don’t have
to lower the weight down (they just drop it), the lack of eccentric loading minimizes muscle
damage which results in less soreness and allows faster recovery time.
A workout injury can happen to anyone, no matter your experience or fitness level. Even
walking can cause an injury.

But you can significantly cut your risk of getting hurt by following certain workout precautions.

Common Workout Injuries

People hurt themselves in all kinds of ways when

they work out. Common workout injuries include:

 Muscle pull and strain

 Sprained ankle
 Shoulder injury
 Knee injuries
 Shin splint
 Tendinitis
 Wrist sprain or dislocation

Preventing Workout Injuries

There are simple steps that can help keep you injury-
free during your workout.

But first, pay attention to this general rule. If you're a woman over age 55, check with
your health care professional before you start an exercise program. Then you'll be sure you're
healthy enough for working out. The same applies to a man over age 45 or a person with any
medical condition.

Here are guidelines for avoiding injuries during your workout:

Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-
down period. A warm-up helps your body get ready for exercise. It gradually increases your
heart rate and loosens your muscles and joints. Some ways to warm up:

 Ride an exercise bike

 Jump rope
 Jog in place for 5 to 10 minutes

A cool-down after you work out is important to slowly bring your heart rate back to normal.
Walking for 5 to 10 minutes after you work out is one way to cool down.

Stretch. Do dynamic stretching before and after you work out. This will help increase
flexibility. Research is conflicting as to whether it can also help prevent injury, It's best to stretch
after you warm up and cool down.

Ease into it. When you begin an exercise routine or start a new workout program, start slowly.
Then gradually build up the intensity, duration, and frequency
The 21 Biggest Exercise Myths, Debunked by Science and Health Experts

1. Myth: Stretching prevents injuries.

Fact: The thinking goes that loosening your muscles up

pre-workout will make you nice and limber, thus
minimizing the chance of any muscle tears or pulls, but
a 2007 study published in the journal Research in
Sports Medicine debunked that notion. The researchers
from the University of Hull in England "concluded that
static stretching was ineffective in reducing the
incidence of exercise-related injury."

Instead, to truly stay safe, you'll want to do a warm-up exercise to increase blood flow to your
muscles, which prepares them for the impending workout. In a 2018 study published in
the Journal of Exercise Rehabilitation, researchers noted that warm-ups "are performed for 5 to
15 minutes before engaging in the main exercise" in order to "lower the risk of injuries in the
muscles and tendons."

2. Myth: Fat can turn into muscle and muscle can turn
into fat.
Fact: You can burn fat and build muscle (sometimes even with
the same routine!), just like you can gain fat and lose muscle.
But make no mistake, fat and muscle are two different types of tissue, and you can't turn one into
the other.

3. Myth: Doing more cardio means you'll lose more weight.

Fact: Despite what you may think,
spending hours on the treadmill isn't the
quickest way to shed those extra pounds.
According to the Mayo Clinic, about 3,500
calories equals one pound of fat. So, to
burn that pound of fat, you'll need to burn
3,500 calories. And, according to a 2018
article in Runner's World, the average
person burns about 100 calories per mile of running.
 4. Myth: Early morning is the best time to work out.

Fact: Working out first thing in the morning is

a great method for kickstarting your
metabolism—and as a bonus, you needn't
worry about slating in an inconvenient
workout later in the day. As such, many
people swear by the practice. But, according
to a 2019 study published in the Journal of
Physiology, working out between 1 p.m. and 4
p.m. is just as effective as working out early in the morning. It all depends on if you're naturally
a morning person or not.

5. Myth: Workouts should be at least an hour.

Fact: According to a 2012 study in

the Journal of Physiology, folks who
exercised for only 30 minutes can
show the same gains as folks who
exercise for an hour—or better! On
average, the study subjects who
exercised for 30 minutes a day lost
eight pounds in three months, while
those who exercised for a whole hour only lost six pounds.

6. Myth: You should do your cardio

first
Fact: It's nice to get your cardio out of
the way at the start of your workout, but
it doesn't mean it's an effective strategy,
according to Max Lowery, a personal
trainer and founder of the 2 Meal Day
intermittent fasting plan.
 7. Myth: And "lean muscle" is different from
"bulk."

Fact: You may have heard people throw around the

term "lean muscle." (As in, "I don't want to get bulky.
I just want to build lean muscle.") But despite the
term's place in the fitness lexicon and its prevalent
usage among gym goers, "lean muscle" isn't really a
thing.

8. Myth: Lifting doesn't help

with weight loss.
Fact: When it comes to losing weight,
many people head straight to the
treadmill. But if your goal is to burn
some serious calories, don't avoid the
weight room. According to
2019 research from Harvard Health
Publishing, a person who weighs 155
pounds burns, on average, 112 calories from 30 minutes of weight training, or 224 calories in an
hour. And while it's not as much as running—which by comparison, burns 298 calories in 30
minutes for a 155-pound person—it's certainly nothing to scoff at!