Module 1 Flashcards
Exercising, dancing, and playing sports are physical activities that are beneficial to your health, but they require a foundation of movement and activity-specific skills. A sound foundation enables you to confidently pursue any physical activity both for lifelong enjoyment and sporting excellence.
Fundamental Movement Skills
Three Skills Group of FMS:
- Non-locomotor (stabilization skills)
- Locomotor Skills
- Manipulative Skills
controlled bodily movements that are performed from a relatively stable base of support.
Non-locomotor (stabilization skills)
involve transporting the body from one place to another.
Locomotor Skills
use of the hands, feet, body parts, or an implement to control an object, as well as sending, receiving, or travelling with an object.
Manipulative Skills.
building blocks for the development of activity-specific skills (i.e., sports, dance).
FMS
These are movements around any joint.
Bending
To move from a straight position into a curved position.
Bending
This is done by straightening or extending any part of the body from the joints.
Stretching
This is done by elevating a part of the body, usually the arms and legs.
Lifting
This is rotating a body part while the base stays stationary
Twisting
This is done by a circular movement of the body including the base.
Rotating
This is done by moving a body part side to side or forward and back, like a pendulum.
Swinging
This is done by shifting weight from one side to the other side smoothly.
Swaying
This is a short quick vibrating movement in a body part or the whole body.
Shaking
This is simply executing force to cause the object to move towards one’s body.
Pulling
This is done by applying force against an object or person to move it away from one’s body.
Pushing
This is the even distribution of weight which enables you to remain upright and steady.
Balancing
a step on one foot followed by the other foot continuously
Walking
a step on one foot followed by the other foot continuously with longer strides and at a faster speed than walking
Running
a springing on one foot and landing on the same foot
Hopping
done with a step and a hop using the same foot
Skipping
springing on one foot or both feet and landing on both feet
Jumping
springing on one foot and landing on the other foot
Leaping
gliding on the floor, sideward, or forward using the right and left foot alternately
Sliding
stepping on one foot and cutting the other, either sideward or forward
Galloping
thrusting an object into space using the arms
Throwing
stopping the ball or an object with the use of the hands
Catching
hitting an object with the foot and leg
Kicking
stopping a tossed object with the various parts of the body
Trapping
hitting an object with a hand-held object
Striking
moving by turning over and over on an axis
Rolling
simultaneously or continues to dribble the ball to come to rest in one or both hands
Dribbling with hand
controlling a ball and traveling using one or both feet
Dribbling with feet
movement of the body through water using the arms and legs
Swimming
to go upward with gradual or continuous progress
Climbing
Trowing
Manipulative Skills
Catching
Manipulative Skills
Kicking
Manipulative Skills
Trapping
Manipulative Skills
Striking
Manipulative Skills
Rolling
Manipulative Skills
Dribbling with hand
Manipulative Skills
Dribbling with feet
Manipulative Skills
Swimming
Manipulative Skills
Climbing
Manipulative Skills
Galloping
Locomotor Skills
Sliding
Locomotor Skills
Leaping
Locomotor Skills
Jumping
Locomotor Skills
Skipping
Locomotor Skills
Hopping
Locomotor Skills
Running
Locomotor Skills
Walking
Locomotor Skills
Bending
Non-Locomotor Skills
Stretching
Non-Locomotor Skills
Lifting
Non-Locomotor Skills
Twisting
Non-Locomotor Skills
Rotating
Non-Locomotor Skills
Swinging
Non-Locomotor Skills
Swaying
Non-Locomotor Skills
Shaking
Non-Locomotor Skills
Pulling
Non-Locomotor Skills
Pushing
Non-Locomotor Skills
Balancing
Non-Locomotor Skills
This is the lowest level of physical activity. Those individuals who do not meet criteria for Categories 2 and 3 are considered ‘insufficiently active.’
Category 1: INACTIVE
Those individuals who do not meet criteria for Categories 2 and 3 are considered ________
‘insufficiently active.’
MET means
Metabolic Equivalent
HEPA means
health enhancing physical activity
considered a high and more active category.
Category 3: HEPA ACTIVE
This can be computed for people who exceed the minimum public health physical activity recommendations and are accumulating enough activity for a healthy lifestyle.
Category 3: HEPA ACTIVE
This is at least 1.5 to 2 hours of ‘being active’ throughout the day.
Category 3: HEPA ACTIVE
The two criteria for classification are:
- vigorous intensity activity on at least 3 days achieving a minimum of at least 1500 MET-minutes/week
- 7 or more days of any combination of walking, moderate intensity or vigorous intensity activities achieving a minimum of at least 3000 MET-minutes/week
Category 3: HEPA ACTIVE
The minimum pattern of activity to be classified as ‘sufficiently active’ is any one of the following criteria:
Category 2: MINIMALLY ACTIVE
- three or more days of vigorous activity of at least 20 minutes per day
- five or more days of moderate intensity activity or walking of at least 30 minutes per day
- five or more days of any combination of walking, moderate intensity or vigorous intensity activities achieving a minimum of at least 600 MET-min/week
Category 2: MINIMALLY ACTIVE
MET levels= walking
3.3 METs
MET Level= Moderate Intensity
4.0 METs
MET Level = Vigorous Intensity
8.0 METs
Calculation of MET-minutes/week
MET level × minutes of activity × events per week
