Coland SystemsTechnology,Inc

Cotabato City

PE 1- GYMNASTICS
Module for (MIDTERM)

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Student’s Name

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Course and Year

S.Y. 2022 – 2023

FUNDAMENTAL MOVEMENTS / AEROBIC FLOOR EXERCISES FOR FITNESS

Introduction:
 The term body mechanics is defined as the static and the functional relationship between the
parts that make up the body and the body as a whole. Body mechanics is a broad term that implies the
application of the physical laws to the human body but rest or in motion.

Every individual needs to understand human movement so that any task light or heavy-fine or
gross-fast or slow-of long or of short duration whether it involves living skills-working skills or recreation
skills-can be approached effectively. Movement is used in some way, to some degree, in every task
accomplished by human beings. It has been said that life is movement, lack of movement is death.

Movement is required for practically every human task. It can be efficient or inefficient, i.e.,
energy conserving or energy consuming. Correct body mechanics are human movements that produce
the best results with the least effort, of the efficient use of the body mechanics refers to the study of
human movements or the fundamentals of kinaesthetic.

Body mechanics is also posture education. Proper body mechanics and good posture help
individuals keep their bodies in proper balance with as small expenditure as possible and the minimum
amount of strain. Slight postural deviation can be through proper use of correct body mechanics and
selected exercise. At the same time, to have better understanding of how our body moves, it is
important to know and understand different body types. It is a thorough understanding of our
somatotyping that we can understand more our abilities, capabilities, and limitations in the physical
aspects.

SOMATOTYPE OR BODY CLASSIFICATION

A classification of the body types have been promulgated by Kretshmer and Sheldon based upon
physical features.

Kretshmer’s Body Type Sheldon’s Body Type Characteristics

1. Asthenic Ectomorph Lean, slim, shallow chested, and
tall in proportion to their weight
2. Athletic Mesomorph Muscular individual with
shoulder, well developed chest,
robust, and strong
3. Pyknic Endomorph Broad rounded figure, large
heavy neck, and ruddy face
4. Dysplastic -------------- Abnormal bodies, abnormal
builds

According to Cuerton and Sheldon there are no absolutes in the classification of body types;
instead, body builds represents a variation of all types. Although somatotyping or body classification
may not be one hundred percent reliable in the selection of athletes, yet we can use them as basis in
spotting of potential athletes or for classifying for physical education activities.

POSTURE AND BODY MECHANICS

Posture and body mechanics has important roles in movement education. Posture refers to the
habitual or assumed alignment and balance of the body segments while standing, walking, sitting, lying.

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In good posture, these parts are in proper relation to each other and their good balance is reflected in
ease, gracefulness, poise, and efficient or carriage and bearing. Correct use of the body is called good
body mechanics and has its basis in good posture.

The concept of good posture has changed from that of a rigid, static, upright, unnatural position
to one efficient, graceful yet somewhat relaxed body movement. Good posture is valuable for
appearance since it influences the concepts others have of the individual. One’s posture may even
influence self-concepts and attitude of the mind.

VALUES OF GOOD POSTURE

1. Good Appearance – Great effort is made in our society to appear attractive. The body
contributes greatly in the attainment of one’s good appearance.
2. Movement Efficient – In standing, walking, and running, it is logical to expect that a person will
be more effective, graceful, and coordinated when his posture is good.

3. Improved Fitness – It is logical to believe that circulation to the vital organs is affected by
slumped chest, resulting in poor breathing and mechanical blockage, and pressure causing the
displacement of visceral organs their functioning, thus reducing the person physical fitness.

In good posture, the body should show good alignment, good balance, and ease of stance, a feeling
of alertness, and a feeling of readiness for movements and/or coordination throughout the body
segments.

COMMON POSTURE FAULTS

1. Round Upper Back or Kyphosis – also known as dorsal or thoracic kyphosis is consist of an
increase in the normal spinal curve in the thoracic region. Forward head, round shoulders, and
hollow back are usually present with this fault.

2. Hollow Back or Lumbar Lordosis – the normal curve in the lower back is exaggerated (hollowed).
The pelvis tips down in front and the abdominal muscles become stretched; as a consequence,
the abdominal area in front. Lordosis is usually accompanied by the number of other
compensatory deviations such as round upper back, round shoulders, and forward head.

3. Lateral Deviation or Scoliosis – this is a lateral deviation or lateral curvature and rotation of the
spine. Scoliosis are of two general types. The E type and the S type. The most common is the E
type or curve which consists of a long convexity to one side usually at the left. As a consequence
of scoliosis, the other shoulder will be lower than the other.

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 4. Abdominal Ptosis – this is protruding of the abdomen caused by weakness in abdominal
muscles.

5. Hyperextended Knees – A “locked position” of the knees.

6. Hyperextended Neck – the forward position of the head resulting from a marked exaggeration
of the cervical curvature.

7. Pronated Ankles – the position in which the ankles are rotated inward causing the body weight
to fall over the inside border of the feet.

8. Kypholordosis – the combination of kyphosis and lordosis which is usually unusual but occurs.
This is a combination of the kyphosis in the upper back and lordosis in the lower portion of the
spine.

CAUSES OF POOR POSTURE AND POOR BODY MECHANICS

1. Environmental influences
2. Psychological conditions

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 3. Pathological conditions
4. Growth handicaps
5. Congenital defects
6. Nutritional problems

Environmental influences. Environmental factors that may cause poor posture include such things as
improper shoes, narrow or shot socks, clothing that does not fit the growing youngster properly, and
over-fatigue and over-work, especially with the growing child and adolescent. Also of concern are
improper seating including chairs, table, and desk and other insufficient objects of furniture including
short or sagging beds and poor mattresses. Some type of toys that cause asymmetrical development
may have an adverse effect on the posture of the child. Examples are scooters, skateboards, skating on
one skate-in fact, the unilateral use of any type of toys.

Psychological conditions. Psychological problems that may lead to postural deviations such thing are
egotism, shyness, modesty, hypersensitiveness, and depression.

Pathological conditions. Pathological conditions, too, often lead to both functional and structural
postural deviations. Some of these are faulty vision and hearing, various cardiovascular conditions,
tuberculosis, arthritis, and neuromuscular conditions resulting in atrophy, dystrophy, and plasticity.

Growth handicaps. Includes some of the following types of conditions:

1. Weaknesses in the skeletal structure and in muscular system

2. Growth divergences of various sorts
3. Fatigue
4. Glandular malfunctions

Congenital defects. Includes such things as amputations, joint and bone deformities, spinal bifida, and
clubfoot.

Nutritional problems. Nutritional problems include underweight, overweight, and poor nourishment.

THE FUNDAMENTAL MOVEMENT ACTIONS

Fundamental movement actions refers to those locomotors and non-locomotor skills that are
the foundation for successful participation in games of low organization, sport activities, dance,
tumbling and gymnastics, stunts, and aquatic activities. The locomotors skills are movements that bring
the performance from one place to another while the non-locomotor skills are movement done by a
part or several parts of the body without moving the base of support.

THE LOCOMOTOR MOVEMENTS

1. Walking – involves the transfer of weight from one foot to another while moving. In walking, the
weight of the body is transferred in forward direction from the heel to the ball of the foot and
then to the toes. All these movements should be rhythmical and natural.

2. Running – is actually walking at an increased tempo. In running, there is a momentary period

where the body is not supported at all. The body leans forward in running to place the center of
gravity above the front foot.

3. Jumping - is a position of the body into the air by means of a force made by the feet or hands
against a surface.

4. Hopping – involves jumping from one foot to the same foot after a brief suspension in the air.

5. Skipping – is a combination of a step and a hop sequence with alternating feet after each step
hop. A long step is taken on one foot, followed by a hop on the same foot, and then a step with
the opposite foot again followed by a hop. Balance is aided by swinging the arms in opposite to
the legs.

6. Sliding – sideways movement in which the weight of the body is shifted in the direction of the
slide.

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 7. Leaping – is a jump from one foot while moving the body forward. In the leap, the toes of the
take-off foot leave the floor last and the landing is on the ball of the opposite foot.

8. Galloping – is a combination of step and a leap. It is performed in a forward direction. The gallop
is a similar to the side except the leaf is higher. The step in a gallop is a long while the leap is
short. The stepping leg is always the lead leg.

THE NON-LOCOMOTOR MOVEMENTS

1. Bending – is a movement occurring at the joints of the body in which body parts brought closer
together. Bending movements may be in several directions.

2. Stretching – is an extension or hypertension of the joints of the body. Stretching is the opposite
of bending. Bending and stretching is necessary to maintain flexibility.

3. Twisting – is a rotation of a body or a body part around its axis while maintaining a fixed based
of support. As in bending and stretching movements, twisting and turning movements are
determined by the structure of the joints involved in the movement. The upper body may twist
at the waist or the shoulder about the spinal column.

4. Turning – is a rotation of a body part around in space. When the entire body is turned, the base
of support is shifted from one position to another. Turning of the body is the result of twisting of
the adjacent body parts. For example, the foot can be turned in or out by the rotating the leg.
Likewise, when one turns the head, the neck is rotated.

5. Pushing – involves the exertion of the body force against the resistant force. The purpose of
pushing movement is to move the objects away from their base of support. The body may be
also be moved away from their based by pushing against it.

6. Pulling – involves directing an object toward the body. Children usually pull wagons or toys
during play might pull one another. Pulling and pushing are usually done with hands and arms,
although one can use the legs and feet.

7. Lifting – is to raise an object or body part from one level to another.

8. Swinging – is a circular or pendular movement of a body or of the entire body around a

stationary center point. The center point may be a joint such as the shoulder in swinging the
arm or an outside axis such as the swing on a higher bar. In most body movements, the force of
muscular controlling is necessary to maintain body swing. Swinging movements should be
continuous and free flowing.

AXIAL MOVEMENTS

These activities are done in place, feet slightly apart and hips moving in time with the music.

1. Arm Circling
Circle arms forward from the shoulders with hands as if pushing an object (8 cts.),
repeat circles backward (8 cts.)

2. Scissors
Cross extended arms in front and do the scissors moving arms gradually upward (8 cts.).
Repeat this movement gradually moving downward (8 cts.).

3. Arms Thrusting (closed fist)

Thrust right and left arms alternately forward and sideward (8 cts). Repeat thrusting
arms upward alternately (8 cts.).

4. Hand Push
With fingers pointing upward, push hands alternately forward in front (4 cts.). Push
hands alternately upward, fingers pointing backward (4 cts.). Push hands alternately
downward in front (4 cts.). Push right hand sideward right, left hand sideward left
alternately.

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 5. Elbow Jerk
Wth both arms bent on chest, push right elbow sideward right ( 2 cts.), and left elbow
sideward left (2 cts.).

6. Opposite Swing
With knees slightly apart, twist upper body from the waist to the left as you swing
extended arms to the right (1 ct.). Repeat twist to the right and swing arms to the left (1
ct.). Repeat as many times desired.

7. Elbow-Hip Touch
Push right hip to the right elbow touching hip (1 ct.). Repeat the same to the left, elbow
touching left hip (1 ct.). Repeat as many times desired.

THE ADDITIONAL BASIC MOTOR SKILLS

Basic skills development is of paramount importance to the development of the more specific
and more complex skills and therefore should not be overlooked in physical education. Among the gross
motor movements listed as basic skills are the following:

1. Balancing – innervations of one side of the body against the other to maintain body equilibrium
against the forces of gravity.

2. Bouncing – short bipedal jumps involving a series of small jumps.

3. Carrying – exploration of lifting weights relative to base support and experimentation with
muscle groups most capable of coping with objects carried by the body.

4. Catching – executing the complicated match between hand eye in an attempt to control an
external moving object.

5. Crawling – developmental pattern involving alternate use of opposite hand and leg to move in a
prone position.

6. Creeping – pattern of locomotion in which the individual propels himself on hands and knees.

7. Crouching – flexing of ankles, knees, hips and trunks.

8. Dodging – ability to stop and change direction relative to visual or auditory cue.

9. Climbing – using arms and legs to raise the body against the gravitational force.

10. Dribbling – matching hand and eye, while moving the entire body in order to control a ball
bouncing on the floor.

11. Falling – acceptance of a force as a result of a gravitational fall.

12. Hanging – resistance of weight against gravitational pull with arms or legs fixed and support by
an object.

13. Hitting – swift contact by hand with an external object (implement not used).

14. Holding – exerting enough upward force against to balance gravity’s pulls so that has no vertical
motion.

15. Kicking – matching foot and eye so that leg and foot may exert force to propel an object.

16. Landing – acceptance of loss of kinetic contacting a surface.

17. Lifting – overcoming the gravitational force of an object by employing external resistance of the
body.

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18. Passing – propulsive force given to an object held in hands (many times a graded response)

19. Pivoting – transference of weight to one foot with angular velocity applied so as to move body
around a fixed point.

20. Punching – hitting with no preliminary movement.

21. Reaching – movement of arms away from the medical aspect of the body and overhead.

22. Rising – raising the center of gravity.

23. Rocking – rhythmic transfer of center of gravity.

24. Rolling – throwing under hand an object travels along a horizontal surface or turning body on
the floor.

25. Starting – overcoming inertia of the body rest by a muscular contraction.

26. Stooping – hip, knee and ankle flexion that lowers the center of gravity over the base

27. Stopping – overcoming the inertia of the body while it is in motion to bring it to a rest.

28. Swinging – to-and-fro movement with the body suspended from a fixed object (body part and
object can also be swing).

29. Striking – using an implement to hit an object.

30. Tagging – reaching, touching and running activities.

31. Throwing – imparting force to an object held in the hand and releasing it to give its desired
direction.

32. Tossing – short throw with graded impetus.

33. Touching – tactile stimulation to hand rendering it possible it possible to discriminate the
texture, the size, and shape of an object.

34. Trotting – slow run in which there is a flight phase.

35. Tumbling – continuous transfer of weight from one part of the body the other in a smooth
fashion.