PED 030 P2 (L4-7)
L4
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Plank exercise – prone position, holds a position that mimics the
top of a push up, body held straight and rigid like a plank. Holding
a straight body position on your forearms and toes.
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Goal is to maintain this position for as long as possible while keeping the body stable
and avoiding any sagging or arching in the back.
- Benefit – enhance stability and provides a esthetic appeal.
-serve as a benchmark for evaluating sore muscles strength and stability.
- building core strength and stability.
- improve balance and coordination during everyday activities.
- protect your lower back from injury.
Robust core – Foundation of all coordinated and dynamic athletic movements. Reduce joint
stress and improve posture.
COMMON MISTAKES
Arching your back – putting much pressure in the arms.
Sagging your hips – a sigh it’s time to end your plank.
Titling your head up – could strain the neck.
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PLANK VARIATION
Knee Plank (for beginners)
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L5
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Straight-arm knee plank (for beginners) – a step up from knee plank. A bit more arm and
core strength but is easier to perform than a traditional plank.
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Forearm Plank – a great way to feel the burn.
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Straight-arm (Full) Plank – increasing the difficulty, a straight arm plank, also known as
full plank.
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Forearm to Full Plank – a traditional plank.
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Side Plank on forearm – largely targets your obliques, the muscles on the side of your torso,
and your hip abductors.
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Walking Plank – strengthen your core as well as your upper and lower body muscles groups.
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Plank with shoulder tap – adds a extra challenge to the traditional straight-arm plank.
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Reserve Plank – full-body exercise targets several muscle groups. Position yourself with your
stomach towards the ceiling.
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Spider-Man Plank –to feel the burn your obliques,, abs, and lower body.
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Plank with alternating knee to elbow – targets obliques.
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Plank with a row – targets your upper body.
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Mountain Climber – activate your whole body.
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Plank Jack – get your heart pumping during your strength routine.
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Swiss ball Jackknife – excellent for building strength and stability. Advanced more and should
be done the caution.
Duration of regularly doing Plank EXERCISE (for beginners) – 10 seconds.
150 pound individual will burn about 3-4 calories 1min holding a plank.
Maintaining a proper form is crucial in reducing the risk of injury and maximizing the benefit of
the exercise.
Proper form and alignment – important for safe and effective Plank exercises.
How long to hold a plank exercise -20-30 seconds.
L7
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Locomotor -ability o action of moving or travelling from one place to another.
- Locomotor movements involves gross motor skills, include activities:
o Walking
o Running
o Crawling
o Jumping
o Hopping
o Skipping
o Galloping
- This movements requires coordination of various muscle groups and are often
incorporate into physical education programs, sports, and fitness routine.
- Improving cardiovascular endurance, strength, coordination, and overall physical
fitness.
- Important for functional mobility in daily life and foundational skills in physical
development for children.
IMPORTANCE
o Physical fitness – walking, running, jumping, and Hopping requires the use of large
muscle groups and help improve cardiovascular endurance, strength, and stamina.
-contribute to improved physical fitness level, which are vital for maintaining
overall health and well-being.
o Motor skills development – fundamental gross motor skills that form the foundation
for more complex movements.
-enhance overall motor skills development, including coordination, balance,
spatial awareness, and body control.
- this skills are important for a child’s physical, cognitive, and social
development.
o Sports and Recreational activities – building blocks for participating in sports and
recreational activities.
-Help individual excel in these activities and promote a lifelong engagement in
sports and recreational pursuit.
COMMON MOVEMENT
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Running
Jumping
Hopping
SPORTS
Soccer
Basketball
Track an field
Gymnastics
Daily Life functionality – essential for functional mobility in everyday life.
-enhance an individual’s ability to independently and safely perform various
activities of daily living.
-WALKING AND Running – necessary for navigating the environment,
performing daily tasks, and participating in social and recreational activities.
Fun and play – associated with play and can provide opportunities for children and
adults to engage in enjoyable physical activity.
-promote creativity, imagination, social interaction, and overall well-being.
Locomotor skills are fundamental movements that are critical for physical development, functional
mobility, sports participation, and overall well-being.
Locomotor skills are fundamental movements that are essential for physical activity and promote
physical literacy.
EXAMPLE OF LOCOMOTOR EXERCISES THAT INVOLVE PHYSICAL MOVEMENT FROM
ONE PLACE TO ANOTHER.
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Walking – basic and natural form of Locomotor movement that can be done at
different speeds and intensities.
-It is a low-impact exercise that can be easily incorporated into daily routine.
Running – more vigorous form of Locomotor movement that involves Faster and more
dynamic strides.
-It can be done on a treadmill, track, or outdoor terrain.
- effective cardiovascular exercise that helps to improve endurance, strength,
and coordination.
Jumping – (Jumping jacks, box jumps, or burpees) – explosive movements that
requires coordinated use of the legs, arms, and core.
-effective for improving cardiovascular fitness, power, and coordination.
Skipping – playful and dynamic Locomotor movement that involves alternating hops
on one foot while moving forward.
-a fun and challenging exercise that can help to improve coordination, balance,
and leg strength.
Hopping – (Single-Leg hops or lateral hops) - propelling the body off one fot and
landing on the same foot or another foot.
-Effective for improving balance, power, and agility.
Galloping – a form of Locomotor movement that involves a combination of a step and
an leap, often used in sports like basketball or soccer.
-requires coordination of the arms, legs, and core. And can be practiced as a
cardiovascular exercise or as part of agility training.
Crawling – (bear crawls or crab walks) – moving on hands and feet while keeping
the body close to the ground.
-effective for strengthening the upper body, core, and improving coordination.