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  • Movement Enhancement

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    Trisha Velasco
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    The document summarizes a physical education class that focused on exercises to improve core strength and movement. It describes a series of exercises performed including dead bugs, bird dogs, planks, rolling, and squats. For each exercise, it provides brief instructions on how to perform the movement and notes that proper form and breathing are important to strengthen the core and avoid injury.

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    movement enhancement

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    The document summarizes a physical education class that focused on exercises to improve core strength and movement. It describes a series of exercises performed including dead bugs, bird dogs, planks, rolling, and squats. For each exercise, it provides brief instructions on how to perform the movement and notes that proper form and breathing are important to strengthen the core and avoid injury.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    117 views6 pages

    Movement Enhancement

    Uploaded by

    Trisha Velasco
    The document summarizes a physical education class that focused on exercises to improve core strength and movement. It describes a series of exercises performed including dead bugs, bird dogs, planks, rolling, and squats. For each exercise, it provides brief instructions on how to perform the movement and notes that proper form and breathing are important to strengthen the core and avoid injury.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 6

    TABAYAN, JONELLA V.

    #49
    VELASCO, TRISHA MAE A.
    #50
    CBET 22 -101P OCTOBER 22,
    2019
    1:00PM – 3:00PM PROF. MRS. RHODA

    MOVEMENT
    ENHANCEMENT
    DEAD BUG SERIES

    Before we start our activities, the first we do is the inhale and exhale process.
    For us to relax, improves our body’s ability to tolerate intense exercise, lowers
    our chances of injuring or wearing out our muscles.

    The first exercise that we did is the “DEAD BUG SERIES”. Which is it helps us to
    strengthen our abs and core. We lay face up on floor with our arms and legs in the
    air, and then we bent our knees 90 degrees.
    BIRD DOG SERIES

    The second exercise is the bird dog series. It begins on all force with our
    hands directly under our shoulders and our knees directly under our hips.
    When we feel steady and ready to move on to full range of motion, we
    point our right arm first out straight in front and next is our left arm too.
    PLANK SERIES

    We start to lean our hands and knees on the floor. We Place our hands directly
    under our shoulders. Then we step our feet back, one at a time. We did the
    proper breathing while executing the exercise. It is a great exercise for
    strengthening our deep inner core.
    ROLLING

    Next is the rolling. We lay down the mat doing supine position while we lift
    are heads slightly, our arms are place upwards, lay it flat while the other
    arm is getting ready to roll. Make sure that the force is coming from the
    upper body so that it will be easy for the lower body to just follow the
    direction of the body. Observe the proper execution of the exercise to avoid
    injury.

    The form of our body while doing


    the rolling must be consistent.

    We must be careful while doing the


    rolling exercise for us to avoid
    injuries.
    SQUAT

    Then last is we did the level two squat exercises. Stand with your
    feet shoulder-width apart. We started it by doing the regular squat, and
    then we engage our core and jump up explosively. And we must be careful
    when we land; we lower our body back into the squat position to complete
    one rep. Land as quietly as possible, which requires control.

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