Fundamental
Movement
Patterns
Fundamental Movement Patterns
- patterns that allow the body to be
coordinated in those simple, basic
movement patterns of lateral motion,
weight transfer, forward motion, up and
down motion, and coordinating upper
and lower body movements.
A. What are the 7
fundamental
movement patterns?
There are seven basic movements the
human body can perform and all other
exercises are merely variations of these
seven:
1. Pull
- consists of pulling a weight toward your
body or your body towards your hands.
2. Push
- movement involves
pushing a weight away
from your body or your
body away from an object.
3. Squat
- considered to be the most
complex movement the
human body is capable of.
4. Lunge
- involves your body in a
less stable position of one
foot further forward than
the other.
5. Hinge
- are executed by kicking your
butt back and leaning your torso
forward while maintain a neutral
spine—like when picking up
something off the floor.
6. Rotation
-is unique from the other six
movements because of the plane that it
works in.
-the other exercises involve moving
forward and backward or side to side,
yet rotation involves twisting at the
core.
7. Gait
-which is the technique of
walking.
-this might seem trivial, but
walking is a fundamental
movement.
B. Breathing and
Bracing Techniques
•Breathing
- mostly focusing on a long and
relaxing exhale and proper inhale
to use breathing to set the position
of our ribcage and pelvis. This is
a lower threshold activity.
•Bracing:
- forceful holding of breath
that uses a higher threshold
strategy to stabilize the
thorax, abdominal, and
pelvis.
Breathing
Technique
Deep Breathing
•Get comfortable. You can lie on
your back in bed or on the floor with
a pillow under your head and knees.
•Breathe in through your nose. Let
your belly fill with air.
•Breathe out through your nose.
•Place one hand on your
belly.
•As you breathe in, feel your
belly rise.
•Take three more full, deep
breaths.
Muscle contractions
- are defined by changes in
the length of the muscle
during contraction.
Types of Muscle
Contractions
•Isotonic contractions
- generate force by changing
the length of the muscle and
can be concentric contractions
or eccentric contractions.
•Isometric contractions
- generate force without
changing the length of
the muscle.
•Concentric contraction
- causes muscles to
shorten, thereby
generating force.
•Eccentric contractions
- cause muscles to
elongate in response to a
greater opposing force.
Here are two
examples of bracing
in action:
1. Heavy Squat
- lifter will breathe in about 70% of their
maximum air volume, pull their shoulders down
towards the pelvis, and compress their rib cage
while contracting the abs. When this setup is
complete the lifter will then initiate the squat
staying pressurized during the down and up
phases of the squat. After standing the lifter will
exhale then re-bracing and repeat for the
reminding reps.
2. Standing up from a chair
-getting up from a chair a person will
start by stiffening the core mildly, about
10% core contraction, lift the chest up
slightly, lean forward though the hips to
transfer the weight to the feet then pull
the hips through to complete the stand.
Once standing the brace is released.
The follow is a list from least
amount to most of brace
required and is by no means
exhaustive, it’s only to give
you a perspective on the range
of applied bracing.
•Tying your shoe
•Balance on one foot for 10 seconds
•Carrying a 5 lb weight
•Getting up from the floor
•Picking up a lawnmower
•Pushing a car to the side of the road
•Flexing the abdominals
Flexibility is defined as the range of
motion of your joints or the ability of
your joints to move freely.
- it also refers to the mobility of your
muscles, which allows for more
movement around the joints
