Exercises and Movements For Physical Activities

Exercises and Movements for Physical Activities
Classification of Body Movements
1. Axial Movements – refer to the movement done by a part or several parts of the body in stationary place. These
movements constitute:
* Bend or flex – an act of moving a body part to shorten it.
* Lift or raise – a movement which is done by elevating a part of the body to a desired level.
* Stretch, extend or straighten – is the lengthening of a body parts.
* Twist – moving a body around a long axis.
* Circle – done by moving a body part around a point.
* Swing – is a continuous movement of a body part from one point to the other.
* Turn or rotate – is the changing of direction to move around an axis.
2. Locomotor Movements – are movements which bring the performer from one place to the other. These
include:
* Walking – a series of step in any direction
* Running – a walk with longer strides and pushing off the feet to suspend the body momentarily in air
* Hoping – a movement done by a spring on one foot in one count
* Leaping – a spring on one foot and land on the other foot
* Jumping – a spring on both feet and landing on one or both feet.
Basic positions of the body during exercises and physical activities.
A. Standing Positions
1. Feet Together or Feet Parallel - The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.
2. Stride Position - The feet are apart about 12 inches wide. The weight of the body is on both feet and the trunks is at
the center. Arms at sides.
3. Lunge Position - Bend on one knee, the other leg straight. Weight on both feet. Hands on hips.
4. Half-Knee Bend - Feet together, bend knees to about 45-degree angle; feet flat on the floor, body erect. Hands on
hips.
5. Full knees Bend or Squat position - The knees are fully bent, sit on the heels of the feet. The weight of the body is on
the balls of the feet.
B. Sitting Position
1. Long Sitting Position - Sitting with the legs extended forward, toes pointed, trunk erect and hands on hips.
2. Hook Sitting Position - Sit on buttocks, bend knee close to the body. Trunk erect, hands on the shin of the legs.
3. Long Sitting Rest Position - Legs and toes are extended forward, hands; hand at the rear in the floor. Elbow and body
straight.
4. Tuck Sitting Position - Sit on buttocks, bend knee close to the body; round back so that the forehead and the knees
are in contact; hold shin of the legs.
5. Stride Sitting Position - Sitting on buttocks, spread legs apart, trunk erect, hand on thighs.
6. Side Sitting Position - Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees.
7. Hurdle Sitting Position - Sitting on buttocks, bend right leg at the back about 90-degree angle, the other leg extended
diagonally forward.
8. Heels Sit - From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips
C. Kneeling Positions
1. Kneeling Position - Kneel on both knees, knees close together, body erect, hands on hips.
2. Stride Kneeling Position - Kneeling on both knees with knees apart.
3. Half-Kneeling Position Right or Left - Kneeling on right, left in half-kneeling position in front. Hands on hips.
4. Kneeling Position One Leg Extended Sideward Position - Kneeling on one leg, the other extended sideward, forward
or backward.
D. Lying Position
1. Back or Supine Lying Position - Lying on the back, the body is well extended, arms overhead, toes pointed.
2. Front of Prone Lying Position - Body is well extended and in front of the body in contact with the floor. Toes pointed,
arms forward.
3. Side Lying Position - With the body well extended, the side of the body is in contact with the floor, one hand on the
floor overhead and the other hand bent close to chest palms on the floor. Toes pointed.
4. Hook Lying Position - In a back lying position, bend knees with the feet close to the buttocks, feet flat on the floor.
Arms overhead.
5. Tuck Lying Position - Lying on the back, pull the knees close to the forehead, hold shin of legs.
E. Arms Support Position
1. Supine or Back Arm Support - From a long lying position, lift the body with straight arms support. Body, legs and toes
are well extended and in one straight line.
2. Prone or Front Arm Support - From a front lying position, lift the body to front arms support; Body, legs and toes are
well extended and in one straight line.
3. Side Arm Support - The body is supported with the right or left arm; body is well extended.
F. Hand Position
1. Hands on Waist
2. Hands on Chest
3. Hands on Shoulders
4. Hands on Neck
5. Hands on Hips

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Exercises and Movements for Physical Activities

Classification of Body Movements

* Bend or flex – an act of moving a body part to shorten it.

* Stretch, extend or straighten – is the lengthening of a body parts.

* Twist – moving a body around a long axis.

* Circle – done by moving a body part around a point.

* Turn or rotate – is the changing of direction to move around an axis.

* Walking – a series of step in any direction

* Hoping – a movement done by a spring on one foot in one count

* Leaping – a spring on one foot and land on the other foot

* Jumping – a spring on both feet and landing on one or both feet.

Basic positions of the body during exercises and physical activities.

2. Stride Kneeling Position - Kneeling on both knees with knees apart.

E. Arms Support Position

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