Fundamental Movements
A non-locomotor movement is a fundamental body movement that does not require
moving in any direction. These stability skills include movement of limbs and parts of the body
or whole-body parts. These movements are done in a stationary position. A locomotor
movement is another fundamental body movement that requires travel through space or carry
weight from one location to another.
Below are the fundamental movements that you can apply for your daily activities.
A. Non-locomotor movements
1. Bracing the core-, this movement is very important to stabilize your spine and it’s a form of
exercise to gradually improve your core group muscles.
Mechanics
1. Perform a supine lying position
2. Put your one hand on your abdomen and the other one on
your chest.
3. Brace or contract your abdominal muscles slowly
4. Keep your lower back in inward position.
5. Elevate your pelvic floor muscles
6. Maintain your pelvic floor and lower abdominal muscles contracted together
7. Maintain the contraction of your abdominal muscles and breath normally
8. Inhale and exhale for three to four seconds and repeat ten times.
2. Dead bug – is a simple exercise that strengthens and stabilizes the core muscles. It helps to
build a strong core to protect your spine.
Mechanics
1. Lie on your back (supine position)
2. Knees bent at 90-degrees and feet are flat on the floor
3. Alongside your body, rest your arms.
4. Shoulders and your lower back to fall heavy to the floor.
5. Draw your shoulders down away from your ears. From this starting position, raise your
hands so that your elbows are above your shoulder while your fists are facing in towards
each other.
6. Lift your legs so your knees are directly over your hips.
7. On exhale, slowly lower your left leg and right arm until they are just above the floor.
8. On inhale, put them back to original position.
9. Repeat on the other side.
3. Rolling- refers to the exercise by turning your back over your stomach from the lower body.
Mechanics
1. Lie down with your back lying flat on the floor and your
arms extended upward while your legs are stretch downward.
2. Maintain such position as if you are paralyzed from the
waist up.
3. To start rolling, put your left hand across and down your
body and try to reach your opposite pocket.
Note: Rolling on the right side of the body would mean reaching across with your left arm.
Rolling on the left would require reaching the right arm.
4. Continue to reach with your arm, head, and shoulders until you achieve lift and are able to
flip yourself onto your stomach without any assistance from the lower body.
4. Bird dog series- these aim to develop your core muscle using your body weight.
Mechanics
1. Place your knees under your hips and your hands under
your shoulder touching the ground just like a table position. The
abdominals should be brace in this position.
2. Raise your right arm and left leg parallel to the ground.
Lengthen your back of your neck and tuck your chin.
3. Hold the position for a few seconds and back to starting position.
4. Raise your left arm and right leg parallel to the ground. Lengthen your back of your neck
and tuck your chin.
5. Hold this position for a few seconds and return to starting position. This is one round.
6. Do this 2 -3 Sets 10 -12 repetitions.
Press up –this is scapular protraction and retraction movements.
Mechanics
1. Place your hands shoulder-width apart with arms straight
and so your shoulders, elbows and wrists line up.
2. Your fingers should be slightly spread and pointing
forward, with your hands forming right angles with your forearms.
3. Initiate the move by bending your elbows to lower your chest towards the ground.
4. Your hips should stay in line with your shoulders for the entire set.
5. Keep your feet hip-width apart. Placing them farther apart makes it easier and bringing
them together makes it harder.
6. The closer you can get your chest to the floor the better because this makes the working
muscles move through a full range of motion.
6. Cobra Stretch- is one of the most important stretching for abdominal muscles especially if you
spend all day long at you desk. This type of movement helps you to toned your glutes muscles and
makes your muscles stronger especially at your spine muscles, and it provides the lengthening of
anterior neck muscles, shoulder, chest and abdominals.
Mechanics
1. Assume a prone position while your hands palm down to
the floor beneath your shoulders.
2. Lift your chest off the ground by straightening your arms.
3. Take a good look upward and keep your abdominal
muscles engaged.
7. Squat- also known as an air squat or the most common squat. It aims to develop your lower
body muscles such as gluteus muscles (buttocks), quadriceps (front of thigh), hamstring (back of
thigh), adductor (groin), and calves.
Mechanics
1. Start with your feet slightly wider than hip-width apart.
2. Keep your chest up, engage your abdominals, and shift your weight
onto your heels as you push your hips back into a sitting position.
3. Lower your hips until your thighs are parallel or almost parallel to
the floor.
4. You should feel the squat in your thighs and glutes.
5. Pause with your knees over, but not beyond, your toes.
6. Exhale and push back up to the starting position.
8. Scapular retraction and protraction- movements that help to restore the proper alignment
and strength of the muscles to support the shoulder.
Mechanics
Protraction is a forward movement of your mandible jaw or shoulder, while the retraction is
the opposite of protraction by returning your mandible jaw or shoulder backward
Scapular retraction
1. Stand up straight with feel-shoulder width apart
2. Pull your shoulder blades (scapulae) towards the spine
or toward each other
Scapular protraction
It is the opposite of scapular retraction, wherein your
shoulder blades moves away from each other and your
arms sags forward.
9. Stationary lunge- an exercise that helps you to strengthen your quads, glutes, and hamstring
muscles.
Mechanics:
1. Start with feet shoulder width apart. Put your right foot in front and must be flat on the
ground, and your left foot should be up on its toes. Both legs are in 90 degrees position.
2. Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
3. Push up through your right foot to return to the starting position. Repeat for desired number
of reps, and then switch legs.
B. Locomotor Movements
It refers to movements that move from one place to another that usually involves bigger
area for movement and there is a complete transfer of weight. In simple words, it is moving from
one point another point. It is commonly divided into two movements, the linear (moving forward in
a straight line pattern) and lateral (moving sideward in a straight line pattern) movements
Linear Movements Lateral
Movements
• Walk, Run, Hop , Leap, Skip, • Grapevine
Jump, Slide, Baby Crawl, Inch, • Side Step
Crab
Worm, Gallop • Crawl
ACTIVITIES AND ASSESSMENTS
Activity 1. Reflective Essay
Direction: Read the questions below carefully and write your answer on the space
provided.
Before this lesson, did you have background knowledge about the topic? If you did, what
are the new things that you have learned? If this is all new to you, what did you gain from the
lesson?
________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
__________________________________
Note: As prescribed by your instructor, either activity 1 or 2 can be performed or both, depending on the
assessment and evaluation based on the current situation. Kindly wait for the instruction from your class
representative or directly contact your subject teacher
Activity 2: Skill Test
NAME: _________ Section:_______ Date: _________
Instruction: The student/s will perform in a virtual platform a 5-10 minute-exercise routine
consisting: (1) active/dynamic warm-up; (2) non-locomotor movements; and (3) Cool-down. In
warm-up, locomotor movements are needed, while on the cool-down proper stretching is
advised.
Enough time will be given for the students to practice and may consider using social
media to collaborate with other members. Take note to consider the capabilities and health
concerns of each member. The said routine will be submitted through online or in other form like
flash drive or compact disk on the given date. For students who will not be able to work
collaboratively, individual performance is advised.
Non-Locomotor Movements
1 2 3
Bracing the core Rolling Cobra Stretch
Squat series Plank series Dead bug series
Lunges Press up, scapular protraction &
Bird dog series retraction
The student/s will be assessed based on the following rubrics:
Needs
Criteria Excellent Good Average Fair Improvemen
t
5 4 3 2 1
Routine
Phases of Routine has Routine has Routine has has Routine did
complete incomplet
Exercise phases complete complete e not follow the
Program of exercise phases of phases of phases of three phases
program exercise exercise exercise of exercise
(warm- program program program program and
up/workout/cool (warm- (warm- and did not
up/workout/ executed
down) and has cool up/workout/cool it execute it
down) and with
executed it has down) but several properly
errors
properly all executed it executed it with during
properly most
throughout the of few errors the
performan
performance the time of the during the ce
performance performance
5 4 3 2 1
Movement Consistently and Usually and Sometimes Seldom Did not
Competenc demonstr
y independently independently demonstrates ate demonstrate
s the
demonstrate demonstrate the ability to ability any ability to
superior ability superior to apply
in ability apply the the apply the
in applying
applying the the required required required
required required concepts and concepts concepts and
concepts and concepts and skills with and skills skills
skills skills assistance
5 4 3 2 1
Movemen
Energy and Consistently Movements Movements ts Movements
were were were
Effort performed the performed sometimes rarely were
with energy
movements with and performed with performed performed
energy and effort most of energy and with without
effort energy energy
at all times the time. effort. and effort. and effort.
Frequently Always
makes
excuses. makes
excuses
5 4 3 2 1
Applicatio The The routine
n The routine is The routine is The routine is routine is
of is
Principles performed performed performed performed performed
of incorrectly
Exercise correctly and correctly but correctly but incorrectly and
considered
considered the the considered the and did not
considere
complete application of application of d consider the
application of
the only two only one the application of
applicatio
principles of principles of principle of n the principles
exercise such of only
as: exercise exercise two of exercise
Progres principles
• si of
on-Low to high exercise
impact. Simple
to
complex steps
Individu
• al
ity-consider
individual skills
Rest
• and
recovery- proper
routine design
that provides
recovery
Total
Score: 16 Rating: Good
Rating:
Excelle
17-20 nt
13-16 Good
Averag
9- 12 e
5- 8 Fair
4 and below Needs Improvement
Conforme:
________________________________ _________________________________
Signature over printed name/ Date Signature over printed name/ Date
Evaluator Student
Comments/Suggestions:________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Activity 3: Performance Test
You are expected to create dance (maximum of 1:30 minutes) routine using basic
locomotor and non-locomotor movements. See rubrics for your guide.
RUBRICS
LEVEL OF PERFORMANCE
CRITERIA 5 4 3 2 1
EXCELLENT VERY SATISFACTORY NEEDS POOR
SATISFACTORY IMPROVEMENT
Proper Precisely followed Followed the Showed average Showed little mastery Poorly executed the
Mechanics the mechanics of mechanics of the skill mastery of the of the mechanics skills
the skill but some errors were mechanics
evident
Execution Executed the skill Executed the skill Showed an Showed little level of Poorly executed the
with exceptional correctly but some average level of accuracy in executing skill
ability errors were evident accuracy in the skill
executing the skill
Good form Executed the high Executed the skill with Executed the skill Executed the skill with Executed the skill
level of balance, high level of balance, with and average little level of balance, lousily
control and ease of control and ease of level of balance, control and ease
movement movements control and ease movements
of movements
Showed a very
Enthusiasm high Showed a high level Quite eager in Showed little interest in Did not show interest
level of interest in of interest in executing the skill executing the skill in executing the skill
executing the skill executing the skill
Suggested Media at Home
• Visit this site and discuss the importance of fundamental movements
to children https://www.youtube.com/watch?v=swVMaPv5EJQ
REFERENCES
Harris-Fry, N. (2017, March 10). How To Do The Dead Bug Exercise. Retrieved June 14, 2019, from
https://www.coachmag.co.uk/abs-workouts/6384/the-dead-bug-exercise
Kenway, M. (2018, September 05). Abdominal Bracing Exercises to Strengthen Your Spine & Protect
Your Prolapse - Retrieved June 18, 2019, from https://www.pelvicexercises.com.au/abdominal-
bracing/?fbclid=IwAR01sms1nOYTAFm9BoY7utKGmwZ1xqtqVKc48S5RaLiIfgxr7X_xYnZczwM
Petrucci, K., & Flynn, P. (n.d.).4 Types of Simple Rolling Movements for Paleo Fitness. Retrieved
June 16, 2019, from https://www.dummies.com/health/exercise/4-types-of-simple-rolling-
movements-for-paleo-fitness/
Rogers, P. (2019, March 09). Work Your Abs and Butt With the Bird-Dog Exercise. Retrieved June
16, 2019, from xhttps://www.verywellfit.com/how-to-do-the-bird-dog-exercise-3498253
Intructional Materials for PHED 10012: Physical Fitness, Testing Activities and Movement
Competency Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B.
Mantala
