Physical Activities

Towards Health and

Fitness – 1 (PATHFIT – 1):
Movement Competency
Training

EMMANUELLE BLIEN C. BORINES

LEONAH MARI Q. CREER
GENERAL EDUCATION DEPARTMENT
 All rights reserved.

No copies temporary or permanent, in whole or in part of this

Instructional Material shall be made without written permission from
the author/s.

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 Vision

A vibrant, flourishing academic institution that provides its present and

target programs with exemplary educational experiences, prioritizing
community needs through quality instruction, research, and extension
services.

Mission

To empower communities through academic programs that provide

dynamic and inclusive learning environment, innovative instruction,
impactful research, and relevant extension service grounded in
promoting lifelong learning, ethical values, and social responsibility.

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 Course Guide in

PHYSICAL ACTIVITIES
TOWARDS HEALTH AND
FITNESS – I: MOVEMENT
COMPETENCY TRAINING

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 Foreword

Welcome to PATHFIT-I: Movement Competency Training, an essential

module designed to cultivate and enhance your physical fitness and
movement skills. This course is a cornerstone of our curriculum, aimed at
equipping you with the foundational competencies necessary for a lifetime
of health and well-being. In today’s fast-paced world, physical fitness is not
just a matter of aesthetics or competitive edge; it is integral to our overall
health, mental resilience, and quality of life. This module will guide you
through a comprehensive program that focuses on developing core
movement skills, improving coordination, and building a robust physical
foundation.

Through this course, you will engage in a variety of activities and exercises
that emphasize the importance of proper technique, balance, agility, and
strength. Our goal is to help you understand the principles behind each
movement, allowing you to perform them safely and effectively. By
mastering these skills, you will not only enhance tour athletic performance
but also reduce the risk of injury and improve your ability to carry out
everyday tasks with ease.

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 TABLE OF CONTENTS
Vision iii
Mission iii
Title Page iv
Foreword v
Table of Contents vi
Course Overview vii
Module Guide viii
Module Overview ix
Pre-test x

Finals

Non-Locomotor Movements and

Module 3 Locomotor Movements
1

Lesson 5 Non-Locomotor Movements 1

Dead Bug Series 4
Bird Dog Series 7
Squat Series 11
Plank Series 14
Lesson 6 Locomotor Movements 22
References 29
Answer to Pre-test 30
Answer to Post-Test 30

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COURSE OVERVIEW
Course Code
Descriptive Title Physical Activities Towards Health and Fitness –
I: Movement Competency Training
Credit Units 2
School Year/Term 2024-2025
Mode of Delivery Face-to-Face Classes and Module Support with
Blended Learning
Name of
Emmanuelle Blien C. Borines
Instructor/Professo
r Leonah Mari Q. Creer
This course reintroduces the fundamental
Course movement patterns that consists of non-
Description locomotor and locomotor skills, which are
integrated with core training to meet the demands
of functional fitness and physical activity
performance. Emphasis will be on exercise
regression and progression for the enhancement
of fitness and the adaption if movement
competencies to independent physical activity
pursuits. In conjunction with fitness and wellness
concepts, exercise and healthy eating principles,
periodic evaluation will be conducted of one’s level
of fitness and physical activity, as well as eating
patterns to monitor one’s progress and
achievement of personal fitness and dietary goals.

Course Outcomes Students are expected to:

a. Adapt movement competencies to
independent physical activity pursuits that are
health-enhancing and personally rewarding.
b. Devise, apply, and assess a range of
strategies (i.e., exercise program design; goal
setting; periodic evaluation) to improve one’s
physical activity performances and those of
others.
c. Participate in moderate to vigorous physical
activities in accordance with national and
global recommendations on physical activities
for health.
d. Enhance and advocate for one’s personal and
other’s fitness, safety, and wellness through
physical activity participation and/or
leadership.

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 This learning module is specifically designed for Bachelor of
Science in Accountancy, Bachelor of Public Administration, and
Bachelor of Science Management Accounting students of Burauen
Community College (BCC). It is divided into two parts, consisting
of four modules that cover various aspects of PATHFIT – I:
Movement Competency Training. The module is designed to
cultivate and enhance physical fitness and movement skills as well
as aimed at equipping students with the foundational
competencies necessary for a lifetime of health and well-being.

Part I: MIDTERM MODULES Part II: FINALS MODULES

Module 1: Introduction to Movement Module 3: Non-Locomotor and

Competency Training: Physical Fitness Locomotor Movements
and Physical Activity
Module 2: Exercise Variables and Module 4: Healthy Eating Habits
Principles & FITT Principle and Phases of
Exercise and Mobility Training

MODULE OVERVIEW SECTION

A brief outline of what the module will cover, including key topics, objectives,
and the overall focus.

PRE-TEST SECTION
Do answer the pre-test honestly before turning to the next pages of this
module.

LESSON SUMMARY
A concise overview of the main points of the lesson.

LESSON OBJECTIVES SECTION

This section shoes what the teacher wants the students to have learned or
achieved by the end of a lesson.

LET’S LOOK BACK SECTION

This section stimulates prior knowledge in preparation for the upcoming
lesson.

MOTIVATION QUESTION
Do answer the pre-test honestly before turning to the next pages of this

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module.

LET’S LEARN!
This section presents the lesson at hand.

LET’S TRY THIS!

This involves you doing enabling activities to wrap up learnings.
MODULE 3: Non-Locomotor and
Locomotor Movements

MODULE OVERVIEW
This module 3 focuses on the exploration and development of both non-
locomotor and locomotor movements, essential components of physical
education and motor skill development. In Lesson 5, students explore into
non-locomotor movements, which include actions that occur without
traveling through space, such as bending, twisting, stretching, and
balancing. These movements are fundamental for building body
awareness, coordination, and control. Lesson 6 transitions to locomotor
movements, which involve moving the body from one place to another,
like walking, running, jumping, and hopping. These skills are crucial for
developing overall physical fitness, agility, and spatial awareness.
Together, these lessons aim to enhance students' understanding and
execution of movement patterns, laying the foundation for more complex
physical activities and sports.

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1. Which of the following is an example of non-locomotor
movement?
a. Running
b. Jumping
c. Twisting
d. Skipping
2. What is the primary characteristic of non-locomotor movements?
a. Moving from one place to another
b. Staying in one place while moving parts of the body
c. Moving quickly across a space
d. Using an object like a ball or hoop
3. Which movement is NOT considered a non-locomotor
movement?
a. Bending
b. Stretching
c. Walking
d. Twisting
4. Why are non-locomotor movements important?
a. They help in building speed and endurance
b. They improve body awareness and control
c. They are essential for cardiovascular fitness
d. They are used only in dance routines
5. Which of the following is a locomotor movement?
a. Balancing
b. Twisting
c. Hopping
d. Stretching
6. What defines a locomotor movement?
a. A movement that does not involve
moving from one place to place
b. A movement that involves travelling through space
c. A movement that involves rotating the body
d. A movement that is performed on one leg

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7. Which activity primarily involves locomotor movements?
a. Yoga
b. Jumping jacks in place
c. Walking in a park
d. Standing on one foot
8. Which of the following is a combination of both locomotor and non-
locomotor movements?
a. Running and stopping to stretch
b. Jumping in place
c. Twisting while balancing
d. Skipping with arms moving in circles
9. Which non-locomotor movement is essential for improving
flexibility?
a. Hopping
b. Running
c. Stretching
d. Leaping
10. Which locomotor movement is most used to move quickly
over a short distance?
a. Skipping
b. Running
c. Balancing
d. Twisting
 Exercise Variables & Principles, F.I.T.T Principle, and Phases of
Non-Locomotor Movements and Locomotor Movements
Exercise Finals

LESSON 3: Non-Locomotor Movements

LESSON SUMMARY

Lesson 5 focuses on non-locomotor movements, which

are fundamental actions that occur without moving the body
from one place to another. These movements, such as bending,
twisting, stretching, and balancing, are performed while
remaining stationary and are crucial for developing body
control, coordination, and spatial awareness. Non-locomotor
movements are often used in combination with locomotor
movements in various physical activities and sports, serving as
the foundation for more complex movements. Understanding
and practicing non-locomotor movements help in improving
flexibility, strength, and stability, making them essential
components of overall physical fitness.

LESSON OBJECTIVES:

a. Understand the concept of Non-Locomotor Movements.

b. Cite the importance of Non-Locomotor Movements in Health.
c. Perform the Non-Locomotor Movements.

Instructions: Based on your prior knowledge, list down at least ten

(10) non-locomotor movements.

1. ________________
2. ________________
3. ________________
4. ________________
5. ________________
6. ________________
7. ________________
8. ________________
9. ________________
10. _______________

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Module
Module 23 Non-Locomotor Movements

Motivation Question
Imagine you are trying to reach something on a high shelf without
moving your feet. How would you use non-locomotor movements
to achieve this, and why are these movements important in
everyday situations like this??

LET’S LEARN!

Non-locomotor movement is "movement that moves around

the axis of the body (the spine) rather than movement which takes
the body through space." Non-locomotor movement is attached
movement. It stays in one place. Basic non-locomotor movements
include bend-straighten, twist-turn, swing-rock, push-pull, curl-
stretch, and rise-fall. Non-locomotor abilities are abilities are basic
movements that are performed while in contact with the ground.
They require well planned instructional and practice opportunities to
be mastered by children and are associated with many benefits to
the developing child. A general recommendation to educators,
parents, and policy makers is to increase children's awareness about
non-locomotor abilities, and to convey the importance that they play
across the lifespan.

A. NON-LOCOMOTOR ABILITIES

Non-locomotor abilities are essential body movements that do

not include traveling. They are stability abilities that include
movements of limbs or body parts, and sometimes even the whole
body. They are sometimes referred to as axial movements, as in
revolving around an axis.

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B. DEAD BUG SERIES

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How to do a Dead Bug

Do this exercise on a padded mat. To support your neck, place

folded towel or flat cushion under your shoulders.

Keep your hips and low back still throughout the exercise.
Perform the movement slowly and with control. Engage your core
muscles and press your lower back into the floor.

Set up for the pose by lying on your back with your knees bent
and your feet flat on the floor, about a foot away from your hips. Rest
your arms alongside your body.

To do it:

1. Allow your shoulders and lower your back to fall heavy to the floor.

2. Draw your shoulders down away from your ears. To get into the
starting position, lift your hands so your elbows are above your
shoulders with your fists facing in toward each other.

3. Lift your legs so your knees are directly over your hips.

4. On an exhale, slowly lower your right arm and left leg until they're
just above the floor.

5. On an inhale, bring them back to the starting position.

6. Repeat on the opposite side.

7. This is 1 rep.

Progression

Start by doing 1 to 3 sets of 5 to 12 repetitions on each side.

Once you have mastered the dead bug and can easily do a few
sets, you can progress to more advanced variations. Or you can build
a longer routine composed of variations ranging in difficulty.

Variations

There are several modifications and variations of the dead bug

exercise to make it more or less challenging.

Variations include:

1. Heel taps. Keeping your knee bent, slowly lower one foot at a
time and tap the floor with your heel.

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2. Leg extensions. Press one foot away from your body to
straighten your leg, hovering it above the floor.

3. Leg raises. Straighten your legs so your feet are facing the
ceiling, then slowly lower down one leg at a time.

4. Palms against the wall. Bring your arms overhead and press
your palms into the wall with your knees above your hips. This is
great for beginners.

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 To make it easier

1. Lie on your back with both feet on the floor. Slowly slide one foot
away from you, then bring it back and switch legs.

2. Start with your hands resting on the floor above your head and
your feet on the floor. Then lift your arm and the opposite leg as you
would normally.

3. Do one arm and one leg at a time. Then try doing both arms and
both legs at one time.

4. Decrease the range of motion by not moving your arms and legs
down the entire way.

To make it more difficult

1. Use ankle weights, dumbbells, or kettlebells.

2. Lower both arms and legs at the same time.

3. Strengthen your pelvic floor by doing Kegel exercises during the

exercise.

Benefits

The dead bug exercise is a safe and effective way to strengthen

and stabilize your core, spine, and back muscles. This improves your
posture and helps relieve and prevent low back pain.

It also improves balance and coordination. Strength and

stability to move better during daily and athletic activities can also
be achieved.

Always talk to your doctor before starting a fitness routine,

especially if you have any medical concerns or are new to fitness.

C. BIRD DOG SERIES

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 The bird dog is a simple core exercise that improves stability,
encourages a neutral spine, and relieves low back pain. This exercise
pose uses the whole body to target and strengthen your core, hips,
and back muscles. It also helps promote proper posture and increase
range of motion.

For this exercise, you will need an exercise mat. Place a flat
cushion or folded towel under your knees for extra cushioning. You
can use a mirror to check your alignment.

How to do it:

1. Begin on all fours in the tabletop position.

2. Place your knees under your hips and your hands under your
shoulders.

3. Maintain a neutral spine by engaging your abdominal muscles.

4. Draw your shoulder blades together.

5. Raise your right arm and left leg, keeping your shoulders and hips
parallel to the floor.

6. Lengthen the back of your neck and tuck your chin into your chest
to gaze down at the floor.

7. Hold this position for a few seconds, then lower back down to the
starting position.

8. Raise your left arm and right leg, holding this position for a few
seconds.

9. Return to the starting position. This is 1 round.

10. Do 2 to 3 sets of 8 to 12 repetitions.

Proper Alignment Tips

To make sure you are getting the most benefits from the bird
dog exercise, you will need to align your body correctly and use the
right techniques.

The following tips may seem like a lot to take in when you are
doing this exercise for the first time. Try focusing on a few of these
pointers at a time, instead of trying to learn them all at once:

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1. Keep your hips level. Do not rotate your pelvis.

2. Avoid lifting your leg too high or allowing your spine to curve past
its natural position.

3. Feel a line of energy from your fingertips, all along your body, and
out through your toes.

4. Keep your spine neutral and engage your core to prevent your
back from sagging.

5. Don't allow your chest to sink down toward the floor.

6. Draw your shoulder blades back, down, and away from your ears.

7. Keep the back of your neck in line with your spine.

8. Move slowly and with control.

9. Maintain smooth and even breathing.

Variations

Weighted Bird Dog

1. Bring your elbow to your knee after each extension.

2. Twist your upper body each time you extend your arm and leg.

3. To loosen your joints, rotate your extended wrist and ankle.

4. Use ankle or free weights for increased resistance.

5. Use a resistance band around your foot or hand.

6. Pulse your extended arm and leg. Then make small circles in both
directions.

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Bird Dog Push-Ups

You can also try doing the bird dog exercise in push up position,
also known as bird dog plank.

If you find it challenging to lift both your arm and leg at the
same time, do the exercise with only one extremity at a time.

Test your stability by placing a paper cup that is empty or full

of water on your pelvis. Try to keep the cup from falling or spilling.
If it falls or spills, engage your lower abs to stabilize your body.

You can also place a light bar or foam roller across your
shoulders to make sure they are parallel to the floor.

To stabilize your pelvis and make sure your lower back is not
overextending, do this exercise over a low bench or stability ball.
Increase your endurance by completing more repetitions with less
rest between sets.

Benefits

The bird dog teaches you to engage your abdominals and

stabilize your low back while moving your extremities. This allows for
greater ease and mobility in many of your daily and athletic
movements.

The bird dog is an effective exercise that's suitable for most

people. Be sure to talk with your doctor before starting any fitness
routine if you have any medical concerns or take any medications.

Do the bird dog workout on its own for a few minutes per day
or add it to your current fitness program.

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 Make sure you are using proper form, technique, and
breathing.

The bird dog exercise builds strength and reduces low back
pain. It is OK to do stretches when you're experiencing pain as long
as you're gentle and don't push yourself too much.

If you develop any pain or discomfort during or after the

exercise, discontinue the practice and talk with a doctor.

D. SQUAT SERIES

Whether you love or loathe them, squats work. They are

beneficial not only for your legs and glutes, but also your core. Plus,
they are a functional exercise, meaning they can help make everyday
activities easier.

Basic Squat

1. Start with your feet shoulder-width apart, toes slightly out, and
your arms down at your side.

2. Start to hinge at the hips and bend your knees, sitting back like
you are going to sit down and allowing your arms to raise up in front
of you. Ensure that your knees do not fall inward and your back stays
straight.

3. When your thighs are parallel to the ground, stop and push up
through your heels to return to start.

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Wall Squat
If you have knee or hip problems, a wall squat will provide
extra support.

1. Stand with your back against a wall and step your feet out about
12 inches from the wall.

2. Bend your knees, dropping into a squat while keeping your back
pinned to the wall throughout the movement.

3. Stop when your thighs are parallel to the ground. Push up through
your heels back to start.

Side Kick Squat

1. Drop down into a basic squat.

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2. As you come up, kick your right leg up as high as it will go.

3. Drop immediately down again to another basic squat, pushing up

and kicking your left leg up.

Side Kick Squat

1. Stagger your stance so your right foot is in front of your left.

2. Perform a squat, dropping down until your right thigh is parallel to

the ground.

3. Stand and switch your stance.

Squat Jacks

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1. Drop down into a basic squat with your arms behind your head.

2. Jump your feet out and back in, maintaining a squat position.

Jump Squat

1. Assume a basic squat position. Drop down, and on the way up,
explode up through your toes into a jump.

2. Land softly, immediately dropping back down and exploding back

up again.

E. PLANK SERIES

Knee Plank (for beginners)

If you are new to planks or have not done them in a long time,
you may want to start with a modified version of the forearm plank.

This takes pressure off your lower back and will still give you
a great core workout. Over time, you can progress to the traditional
forearm plank.

1. Lie on your stomach with your forearms on the floor. Be sure your
elbows are directly under your shoulders.

2. Press your forearms into the floor and raise your torso off the floor
while keeping your knees, toes, and elbows touching the floor. Keep
your core tight and your neck in neutral position (avoid looking up or
down) and avoid lifting your hips or dropping them by tucking in your
pelvis.

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3. While engaging your glutes, hold this position for 30 seconds, or
as long as you can while maintaining proper form.

Straight-arm knee plank (for beginners)

A step up from the knee plank is the straight-arm knee plank.
This requires a bit more arm and core strength but is easier to
perform than a traditional plank.

1. Lie on your stomach with your arms bent at your sides, hands
directly under your shoulders, and palms flat on the floor.

2. Press your hands into the floor to lift your torso and straighten
your arms. Keep your knees partially bent and touching the floor.
Aim to have your wrists aligned with your shoulders, core tight, and
neck in neutral position (avoid looking up or down).

3. Hold this for 30 seconds, or as long as you can while maintaining

proper form.

Forearm Plank
If you are ready to plank without modifications, the forearm
plank is a great way to really feel the burn.

1. Lie on the floor and place your forearms directly under your
shoulders.

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2. Slowly lift your torso off the floor by pressing into your forearms
and knees. Contract your core as you raise up and maintain a neutral
neck and spine.

3. Tuck your toes under and lift your knees so that your body forms
a straight line.

4. Hold this for 20-30 seconds, building up to 1 minute or longer.

Straight-arm (full) plank

As you build up your strength, try increasing the difficulty by
transitioning to a straight-arm plank, also known as a full plank.

1. Start on all fours with your hands directly under your shoulders
and your knees slightly behind your hips.

2. Push your hands into the floor and raise one knee at a time off the
floor. Straighten both legs, so you are in a straight line from heels to
head. Your body should look as if you are in the upward position of a
pushup. Ensure that your hands and shoulders are aligned, legs are
strong, feet are hip width apart, and core is engaged.

3. Hold this position for 30 seconds or longer as long as you can

maintain proper form.

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Forearm to full plank

You already know how to do a traditional plank but

transitioning between forearm and full plank progress your workout.
is a great way to progress your workout.

1. Start in forearm plank position.

2. Straighten one arm at a time to lift yourself into the full plank. Try
this slowly at first to perfect the transition. Place your hands where
your elbows were so that your hands are directly under your
shoulders in high plank.

3. Return to forearm plank position by slowly bending one arm and

then the other.

4. Continue this for 30 seconds for 1 set, performing 2-3 sets total.
As you progress, pick up the pace according to your comfort level.

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 Explain your experience while performing the non-locomotor
activities. Do you think it is essential for us to regularly implement
physical activities in our daily life? Elucidate your answer.

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ACTIVITY #8: PERFORMANCE TASK
Instructions: Divide the class into four (4) groups. Each group is
assigned to perform the given non-locomotor movements with correct
posture and execution. Performance will be graded based on the
rubric below.

Note: Number or reps will depend on the instructions of the teacher.

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 Dead Bug Series

Group No. _____

Bird Dog Series

Group No. _____

Squat Series
Group No. _____

Plank Series
Group No. _____

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LESSON 6: Locomotor Movements

LESSON SUMMARY

In Lesson 6 on locomotor movements focuses on the

fundamental body movements that involve traveling from one place
to another. These movements are the foundation for many physical
activities and include actions such as walking, running, hopping,
jumping, leaping, galloping, sliding, and skipping. The lesson
highlights the importance of mastering these movements for overall
physical coordination and fitness. By engaging in these activities,
students can improve their balance, agility, and spatial awareness.
Understanding and practicing locomotor movements are essential for
developing motor skills that are crucial for a variety of sports and
daily activities.

LESSON OBJECTIVES:
a. Understand the concept of locomotor movements and health
benefits of locomotor movement.

b. Achieve a positive attitude in physical activity.

c. Perform the locomotor movements through exercise.

Instructions: Based on your prior knowledge, list down at least ten

(10) locomotor movements.

1. ________________
2. ________________
3. ________________
4. ________________
5. ________________
6. ________________
7. ________________
8. ________________
9. ________________
10. _______________

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Module 3 Locomotor Movements

Motivation Question
How can mastering locomotor movements like running,
jumping, and skipping help you become more confident and
capable in your daily activities and favorite sports??

LET’S LEARN!
A. Locomotor Movements and its Related Exercises
You may not consider much about simple body movements like
walking, bending, or kicking a ball; however, essential body
movements are the building blocks necessary for more complex
physical activities. Playing sports, exercising, and dancing all require
a command of simple, important body movements.
For that reason, students should master these movement
concepts during early childhood progress and elementary school
physical education. Studies show that students are more likely to stay
active when important body movements are mastered at that age.

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B. Health Benefits of Locomotor Activities and Exercise

1. Movement Matters - When we

move, we make our body productive in
performing a task. This will help our
body to regulate the flood of sugar in
our body.

2. Posture - Efficient training can help to

correct bad posture and muscular
inequalities caused by unhealthy lifestyle
and sedentary lifestyle.

3. Fat Burning - Useful training delivers

fantastic fat burning workouts, by using full body
exercises that improve the body fitness.

4. Muscle Tone/Density - It improves

the muscular strength and endurance
through proper exercise and active
lifestyle.

5. Sports Specific - Having an

active lifestyle helps us to have
interest in the world of sports.

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ACTIVITY #9: REFLECTIVE ESSAY

Reflect on your personal experiences and understanding of locomotor

movements. How have these movements influenced your physical
development and coordination? Discuss specific examples from your
life were mastering a particular locomotor movement, such as
running, jumping, or skipping, has impacted your confidence, skills,
or daily activities.
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ACTIVITY #9: PERFORMANCE TASK
Instructions:
1. Dive the class into four (4) groups and perform a 3–5-minute basic
warm-up exercise applying all the Locomotor Movements per group.

2. You will be graded based on the following criteria.

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 1. Which of the following is an example of non-locomotor
movement?
a. Running
b. Jumping
c. Twisting
d. Skipping

2. What is the primary characteristic of non-locomotor movements?

a. Moving from one place to another
b. Staying in one place while moving parts of the body
c. Moving quickly across a space
d. Using an object like a ball or hoop

3. Which movement is NOT considered a non-locomotor

movement?
a. Bending
b. Stretching
c. Walking
d. Twisting

4. Why are non-locomotor movements important?

a. They help in building speed and endurance
b. They improve body awareness and control
c. They are essential for cardiovascular fitness
d. They are used only in dance routines

5. Which of the following is a locomotor movement?

a. Balancing
b. Twisting
c. Hopping
d. Stretching

6. What defines a locomotor movement?

a. A movement that does not involve
moving from one place to place
b. A movement that involves travelling through space
c. A movement that involves rotating the body
d. A movement that is performed on one leg

27 | Creer
7. Which activity primarily involves locomotor movements?
a. Yoga
b. Jumping jacks in place
c. Walking in a park
d. Standing on one foot

8. Which of the following is a combination of both locomotor and non-

locomotor movements?
a. Running and stopping to stretch
b. Jumping in place
c. Twisting while balancing
d. Skipping with arms moving in circles

9. Which non-locomotor movement is essential for improving

flexibility?
a. Hopping
b. Running
c. Stretching
d. Leaping

10. Which locomotor movement is most used to move quickly over

a short distance?
a. Skipping
b. Running
c. Balancing
d. Twisting

Creer | 28
 REFERENCES

Cronenberg, C. (2023). 15 Plank Variations You Haven’t Tried but Need to

ASAP. Retrieved from https://www.healthline.com/health/14-plank-
variations-your-core-will-thank-you-for-later

Cronkleton, E. (2023). How to Perform the Bird Dog Exercise and Its Core
Benefits. Retrieved from https://www.healthline.com/health/bird-dog-
exercise

Cronkleton, E. (2024). How to Do the Dead Bug Exercise. Retrieved from:

https://www.healthline.com/health/exercise-fitness/dead-bug-exercise

Davis, N. (2019). 45 Squat Variations to Keep You on Your Toes. Retrieved

from https://www.healthline.com/health/squat-variations

Derri, V., Tsapakadikou A., Zachapoulou E., & Kioumourtzoglou E. (2001).

Effect of a music and movement programme on development of
locomotor skills by children 4 to 6 years of age. European Journal of
Physical Education, 6(1), 16-25.

Punzalan, M., Habana, A. J., Crystal, L., Bundalian, K., & Dante, B. (2023).
Physical Activities Towards Health and Fitness I PATHFIT I. Mindshapers
Co., Inc.

29 | Creer
ANSWERS TO THE PRE-TEST

ANSWERS TO THE POST-TEST

Creer | 30
 Author/s: Leonah Mari Q. Creer
Date of Creation: August 02, 2024
Date of Revision:
Number of Revisions: Rev.
Date of Implementation: S.Y.2024-2025

Evaluated: Emmanuelle Blien C. Borines, LPT Verified: Gretchen B. Patenio, LPT, MAEd
Coordinator, Physical Education Unit DEAN, General Education

Approved: ODIEIM