Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module Week 5

Bracing the Core

 Bracing your core requires you to engage your entire trunk — abdominals, pelvic floor, diaphragm, and
spinal erectors — to create the stability required to lift safely. It also ensures an effective force transfer
through your body to move the weight.

Bracing Versus Hollowing

 Hollowing exercises, which concentrate on the contraction of local muscles, draw the belly button toward the
lumbar spine. On the other hand, bracing exercises, which contract the local and global muscles at the same
time, are performed by pushing the abdomen out externally

Exercise Progression and Regression

 An exercise regression is simply an approach to decrease the demand for exercise or movement. Conversely, a
progression does the opposite by increasing the demand incrementally through minor changes. traditional
push-up.

Non-locomotor Skills
 Non-locomotor skills include: bending, twisting, curling, and swaying motions involving a wide range of body
joints. Non-locomotor skills include stretching, bending, twisting, and hand clapping. They consist of any
motion of the body that doesn't result in traveling from one place to another. Turning, foot tapping and
winking are examples as well.

Training Guidelines
How much physical activity is recommended?
WHO guidelines and recommendations provide details for different age groups and specific population groups on how much
physical activity is needed for good health.

Children and adolescents aged 5-17 years

• should do at least an average of 60 minutes per day of a moderate-to-vigorous intensity, mostly aerobic, physical
activity, across the week.
• should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3
days a week.
• should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.

Adults aged 18-64 years

• should do at least 150-300 minutes of moderate-intensity aerobic physical activity;
• or at least 75-150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of
moderate- and vigorous-intensity activity throughout the week
• should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle
groups on 2 or more days a week, as these provide additional health benefits.
• may increase moderate-intensity aerobic physical activity to more than 300 minutes, or do more than 150
minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-and vigorous-
intensity activity throughout the week for additional health benefits.
• should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any
intensity (including light intensity) provides health benefits, and
• to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults
should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

Importance of Core Training:

Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This leads to better
balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities
depend on stable core muscles.
Activity 1: Synthesizing Ideas
Guide Questions:
1. What is the relationship between Core Training and Non-locomotor Training/Activities?
2. How does Core Training affect the overall well-being of an individual?

Designing a fitness training plan that's tailored to your personal goals will make you more likely to succeed. The key to
designing an effective training plan is determining your goals, choosing the right kind of exercises, and tracking your
progress along the way. By doing these things and sticking to your plan, you'll be on your way to achieving your fitness
goals.

PART I: Determining Your Goals

1. Make a list of your personal fitness goals. Organizing your goals on paper will make it easier to design a training
plan based on them. Take time to really think about what you want to achieve with your training plan.
2. Come up with a realistic timeline for achieving your goals. The timeline for your fitness training plan depends on
what your specific goals are. Establishing a timeline can make it easier to schedule your workouts and stick to your
plan.
3. Measure your current fitness level. Before you design your fitness training plan, it's a good idea to figure out what
level of physical fitness you're starting at. Then, you can compare your stats along the way to your starting point
and see how much progress you've made.
4. Make dietary changes to help yourself meet your fitness goals. While routine exercise can help you meet your
goals, you may also want to adopt a healthier diet, especially if you're trying to lose weight or put on muscle mass.
Eating healthier foods will give you more energy for your workouts, and it will help you see faster results.

PART II: Designing Your Workouts

1. Include 5-10 minutes of warm-up stretches before your workouts. Do dynamic stretches that move the muscles you
plan on working out through their full range of motion. Try lunges, arm circles, high kicks, or marching to help get
your blood flowing and your heart pumping.
2. Do moderate and vigorous aerobic exercises if your goal is to lose weight. Including 150-300 minutes of moderate
and vigorous aerobic exercise a week in your fitness training plan can help you achieve your weight-loss goal.
3. Do weight-training exercises if your goal is to gain muscle mass. Thirty minutes of weight-training exercises 2-3
times a week can help build your muscles and make them stronger.
4. Do both aerobic and weight-training exercises if your goal is overall fitness. Including both aerobic and weight-
training exercises in your fitness training plan can help you be a healthier person overall. If your goals don't require
you to prioritize one form of exercise over the other, then do a balance of both.
5. Balance your training plan by doing different exercises. When you're designing your training plan, including a variety
of exercises instead of just 1 or 2. Doing a bunch of different exercises can help work out different parts of your
body and prevent your muscles from getting strained because of overuse.
6. Start with low-intensity workouts and progress slowly.[17] When you're first starting out with your fitness training
plan, it's important that you start slowly with lower- intensity exercises so you don't injure yourself. As you get
stronger, you can gradually increase the intensity of your exercises.

7. Include time for recovery in your plan. Giving your body time to recover after your workouts lets your muscles
repair themselves, and it also helps prevent injury. Give your muscle groups at least 1-2 days to recover before you
work them out again.

PART III: Tracking Your Progress

1. Log your workouts so you know how much you're exercising. Keeping track of when you're working out will tell you
whether or not you're sticking to your fitness plan and being consistent. You can also use your log to help you figure
out which exercises are working and which ones aren't, and also to see how much you're progressing with your
workouts.
2. Weigh yourself once a week. If one of the goals of your fitness training plan is to lose weight or gain muscle mass,
weighing yourself on a scale will help you track your progress.
3. Keep a journal about how you feel physically and emotionally. If your fitness goal is to feel better about yourself or
feel healthier in general, journaling your thoughts can help you track your progress. Take time every day or even
just once a week to write down how you're feeling.
4. Adjust your fitness training plan as needed. Use the information you're gathering in your log and on the scale to
determine whether or not your training plan is working. If you're not seeing the results you were hoping for, you
may need to increase the intensity and duration of your workouts.
What are the benefits of using a personal program?
Simply put, setting goals and having a strategy in place will dramatically increase your chances of achieving your goals.

If your plan has been put together properly you should really be getting the most out of your workouts, which is especially
important if you are looking to achieve your goals in a limited amount of time.

Having a plan in place will also allow you to measure your progress as you go along, so you can see whether you are on
track.

Activity 3: "WHAT AM l?"

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ACTIVITY 4: REBUS
Directions: Unlock the hidden word by debunking the rebus puzzle below:

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Activity 5: Synthesizing Ideas
Guide Questions:
1. What is Personal Training Program all about?
2. Why do you think familiarizing oneself with this is important?
3. How do the three parts of designing a personal training program affect one another?