PATHFIT 2
EXERCISE-BASED FITNESS ACTIVITIES
MODULE 1: MOVEMENT COMPETENCY AND
FUNDAMENTAL PATTERNS
▪ LESSON 1.1 Movement Competency Screen
▪ LESSON 1.2 Fundamental Movement Pattern
▪ LESSON 1.3 Breathing and Bracing Techniques for Core Exercise
At the end of this module student should be able to:
• Explain the concept of Movement Competency Screen
• Perform the five movement competency screen patterns
• Identify the Fundamental movement patterns
• Demonstrate the Fundamental movement patterns through an exercise
routine
• Value the importance of Bracing techniques in physical activity routines
Introduction
This module primarily intends to assess student’s physical abilities through the
Movement Competency Screen (MCS), which will require their initial performance
before engaging in a series of motor skill activities. Basic human patterns will also be
tackled. This will focus on the importance of the fundamental patterns, which are the
foundation of all modified patterns that we see and execute in all forms of physical
activity. Lastly, this will talk about breathing, which is a vital part of any physical
movement. As a result, this will be extremely beneficial, particularly in terms of the core
progression.
LESSON 1.1 MOVEMENT COMPETENCY SCREEN
What is movement screening?
Movement screening is the process of analyzing movement tasks for the
purpose of understanding how an individual uses their body. The movement
strategies they adopt, are or will contribute to their physical performance or
mechanisms of injury.
A variety of movement task can be put into a battery of assessments and
called a movement screen, however, movement screens are typically made up of
fundamental or primal movements that are found in sport, sport specific training,
and activities of daily living.
FOR ELITE SPORTS
Movement Competency is described as the ability to move free of
dysfunction or pain. Movement Dysfunction has been expressed as movement
strategies that contribute more to injury than performance.
An athlete’s movement competency is influenced by several variables. The
responsibility of the strength and conditioning professional is to ensure that the
training prescribed enhances performance and does not contribute to injury.
The objective of the movement competency screen (MCS) is to identify which
fundamental movement patterns can be aggressively loaded and which require
development issues.
The fundamental movement patterns that are evident in activities in daily
living and strength training programs to varying degrees are; the squat pattern,
lunge pattern, upper body push pattern, upper body pull pattern, bend pattern,
twist pattern, and single leg squat pattern.
The MCS is made up of five (5) movement that provide the athlete with an
opportunity to demonstrate their movement competency within each
fundamental pattern.
The MCS movements are performed with a body weight load and those
are squat, lunge and twist, bend and pull, push up, and single leg squat.
MOVEMENT COMPETENCY SCREEN PATTERN
▪ BODY WEIGHT SQUAT- Perform a body weight squat with your fingertips on the
side of your head. Squat as low as you comfortably can.
▪ LUNGE AND TWIST- Cross your arms and place your hands on your shoulders with
your elbows pointing straight ahead. Perform a forward lunge then rotate toward
the forward knee. Just rotate toward the knee then return to center and return to
the standing position. Alternate legs with each rep.
▪ PUSH UP- Perform a standard push up.
▪ BEND AND PULL- Start with your arms stretched overhead. Bend forward allowing
you arms to drop under your trunk. Pull your hands into your body as if you were
holding onto a bar and performing a barbell rowing exercise. Return to the starting
position with your arms stretched overhead.
▪ SINGLE LEG SQUAT- Perform a single body weight squat with your fingertips on the
side of your head and the non-stance leg positioned behind the body. Squat as low
as you comfortably can.
LOAD LEVELS
The load levels are variable resistance that challenge the pattern in a
progressive manner.
The load levels are: Level 1) assisted, Level 2) body weight, Level 3) external mass.
The objective of progressing a pattern with an accommodating load is to challenge the
pattern with a resistance that facilitates good mechanics. In other words, use a load
level that allows the athlete to perform the fundamental pattern correctly.
Level 1 assists the athlete to perform by attenuating the bod weight force
Level 2 challenges the pattern with the body weight force
Level 3 introduces modalities to body weight that provide further eternal resistance
such as free weights.
QUIZ
1. WHY DO WE NEED MOVEMENT COMPETENCY SCREEN? WHAT IS ITS SIGNIFICANCE?
2. ENUMERATE THE DIFFERENT EXERCISES UNDER MOVEMENT COMPETENCY SCRE EN
ACTIVITY
MODULE 1: MOVEMENT COMPETENCY AND
FUNDAMENTAL PATTERNS
▪ LESSON 1.1 Movement Competency Screen
▪ LESSON 1.2 Fundamental Movement Pattern
▪ LESSON 1.3 Breathing and Bracing Techniques for Core Exercise
LESSON 1.2 FUNDAMENTAL MOVEMENT PATTERN
Fundamental movement patterns are specific set of skills that involve different body
parts such as feet, legs, trunk, head, arms and hands.
These skills are the “structure blocks” for more compound and specific skills that
individuals will need throughout their lives to competently participate in different
games, sports and recreational activities.
LESSON 1.2 FUNDAMENTAL MOVEMENT PATTERN
Non-locomotor movement is a fundamental body movement that does not require moving in an
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.
Locomotor movement refers to movement 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 to 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.
FUNDAMENTAL MOVEMENT PATTERN
Fundamental Movement How to execute:
Patterns and Definition
1. Gait - It refers to a person’s The knee extends such that the lowest leg swing forward with the foot flexed and raised upward in
pattern of walking order to clear the ground
2. Twist – Form into a bent, Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards. Then hold
curling or distorted shape your hands together and twist from side to side.
3. Pull – An act f taking hold of 1. Grab onto the bar with an overhand grip
something and exerting force to 2. Jump so your chest is touching
draw it toward one. It is when Slowly lower yourself under control until you’re at the bottom of the movement.
your hands are facing away from
you.
4. Lunge – A sudden forward Start in a standing position with your feet hip width apart.
thrust of the body, typically with
an arm outstretched to attack Step forward longer than a walking stride so one leg is ahead of your torso and the other is behind.
someone or seize something Your foot should land flat and remain flat while it’s on the ground. Your rear heel will rise off of the
ground.
Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep your trunk
upright and core engaged.
Then, forcefully push off from your front leg to return to the starting position.
FUNDAMENTAL MOVEMENT PATTERN
Fundamental Movement Patterns How to execute:
and Definition
5. Push – Are those in which you 1. Assume a high plank position with your feet together, your body straight
are either pushing an object away from head to heels, and your hands in line with (but slightly wider than)
from your body your shoulders. Engage both your glutes and your corer to lock your body
into position.
2. Keeping your elbows tucked toward your body and your head neutral, lower
your torso until your chest is within a few inches of the floor.
3. Pause, and then push yourself back up to the starting position
6. Hip hinge – Is a movement A slight bend at the knees with your back straight and a forward lean pushing
where the thoracic and lumbar your hips backwards as you stretch your hamstrings and quadriceps. All the
spine and pelvis stay in a relatively power of this movement is in and around your hips and your glutes.
neutral position while the subject
bends forward
7. Squat – A strength exercise in 1. Stand with feet a little wider than hip width, toes facing front
which the individual lowers their 2. Drive your hips back bending at the knees and ankles and pressing your
hips from a standing position and knees slightly open as you;
then stands back up 3. Sit into a squat position while still keeping your heels and toes on the
ground, chest up and shoulders back.
ACTIVITY 1.2
1. 6 minute walk test – Equipment needed: chair/cone, stopwatch.
Procedure:
▪ You will walk at your normal pace to a chair or a cone, and turn around. And continue to walk back and
forth for six minutes.
▪ Let the staff know if you are having chest pain or breathing difficulty
▪ It is acceptable to slowdown, rest or stop. After every minute interval you will be giving an update.
2. Push up –
Procedure:
▪ For push ups: Start in the push up position with your body supported by your hands and feet. Your
arms and your back should be straight and your fingers pointed forward.
▪ Lower your chest to the floor with your back straight, and then return to the starting position. Perform
as many push ups as you can without stopping.
ACTIVITY 1.2
3. Squat –
Procedure:
▪ Stand with your feet placed slightly more than shoulder width apart, toes pointed out slightly, and
hands across your chest, head neutral, and back straight. Center your weight over your arches or
slightly behind.
▪ Squat down, keeping your weight centered over your arches, until your thighs are parallel with the
floor. Push back up to the starting position, maintaining a straight back and neutral head position.
▪ Perform as many squats as you can without stopping.
Observations/comments during the 6min walk:__________
No. of push-ups:_____
No. of squats:______
LESSON 1.3 BREATHING AND BRACING TECHNIQUES FOR CORE
EXERCISE
What is breathing?
The process in which air moves in and out of the lungs is known as breathing. This is
carried out through various respiratory organs. In other words, breathing is a simple give and take
process.
When we breathe, we take in air rich in oxygen from the atmosphere, in return of which
we give out carbon dioxide-rich in the atmosphere. The process of taking in oxygen rich hair is
called inhalation. On the contrary, the process of giving out air that is rich in carbon dioxide is
known as exhalation.
WHAT ARE THE PROPER BREATHING TECHNIQUES?
Deep breathing
1. Get comfortable, You can lie on your back in bed or on the floor with a pillow
under your head and knees.
2. Breathe in through your nose. Let your belly fill with air.
3. Breathe out through your nose.
4. Place one hand on your belly
5. As you breathe in, feel your belly rise
6. Take three more full, deep breaths
IMPORTANCE OF OBSERVING THE PROPER BREATHING AND
BRACING TECHNIQUE
This method protects the spine and takes pressure off of your
lower back when completing heavy compound lifts. When you breathe
through the diaphragm and brace the core, you increase your ability to
lift heavier loads safely and properly while maintaining core stability,
which will lead to greater strength overall.
WHAT IS BRACING?
Bracing is the action of producing and increasing 360 degrees of
intra-abdominal pressure to activate the musculature of the core to
maintain a desired position of the spine while moving and/or exposing
the spine to load.
Intra-abdominal pressure: Pressure within your abdomen created by an
interaction of the abdominal wall and surrounding tissue.
WHY BRACE?
Bracing is important to hold the torso in a position that is most
efficient for a particular movement such as a squat or deadlift. During a
heavy squat, it is important to brace before you lower yourself and
maintain this the entire movement. This will keep you in a strong and
safe position where you can generate more force due to the tension built
within your abdominal cavity. This is the same for deadlifting, and you
brace at the bottom of the lift.
HOW TO BRACE?
Before trying it during exercise, try it laying down on your back.
What you’ll want to do:
1. Lay on your back, legs extended
2. Take a deep breath and fill you stomach with air
3. Slightly bring your ribs down to your pelvis
4. Squeeze your stomach as if you’re preparing to be punched
while also tensing your lower back
5. You should feel the space between the floor and your lower back
decrease.
PROCESSING QUESTIONS
1. What are the different things to consider and remember
when doing proper breathing and bracing techniques?
2. Why do we need to observe proper breathing and bracing
techniques in doing any physical activity?
THANK YOU
