REVIEWER IN PHYSICAL MOVEMENT FEATURES AND

EDUCATION PATTERNS
LESSON 1: INTRODUCTION TO THE 7 KEY MOVEMENT FEATURES
MOVEMENT COMPETENCE 1. In line- Knee in line with hip/foot.
 Participation in physical activity WHAT TO LOOK FOR?
necessitates the mastery of movement
skills. Sending, receiving, transporting,  Body from the front
and body control are some of the more  Line from hips to toes
specific movement competencies. When  Position of knee in relation to line
a child moves or sends an object away  Medial to the line
from them, this is referred to as sending.  Lateral to the line

COACHING TIPS:
WHY MOVEMENT
MATTER?  Push though the floor
 Balance, motor function, brain function, 2. Mid-foot- Body weight over mid-foot.
and cognition are all aided by daily
activity. Movement increases blood and WHAT TO LOOK FOR?
oxygen flow, which benefits cognitive
 Body from the side
development, physical health, and
 Line through the middle of foot
mental well-being, according to a
 Position of weightin relation to line
growing body of research.
 In front of the line (toes)
WHAT INFLUENCES HOW WE  On the line (arch)
MOVE?  Behind the line (heel)
 Environmental factors, exercise
tolerance, psychological factors, and a COACHING TIPS:
variety of other factors all influence
physical activity.  Grip the floor with the toes
 Push the knees out
 Demands -are the activities you need and  Grip
want to perform safely and effectively.
3-4. Straight- Normallow back curve.
 Capacity- is your ability, awareness,
motivation, etc. To perform those WHAT TO LOOK FOR?
activities safely and effectively.
 Body from front, back, or side
 To perform at our best and maintain  Two lines through hips/upper back
good health both today and in the  Distance between the two lines
future we must have the capacity to  Closer than standing
handle the demands of our lives— the  Same asstanding
activities we need or want to perform  Farther apart than standing
on a daily basis.
COACHING TIPS:
 The higher the capacity small chances
of injury.  Stiffen trunk
 Let trunk move with hips
5. Aligned- Hips and Shoulder alligned.

WHAT TO LOOK FOR? FUNDAMENTAL MOVEMENT

 Body from front, back, or side PATTERNS
 Two lines through hips/ upper back
1. Push- movement pattern often involves
 Allignment of the two lines
moving an external object away from your
 Shoulders rotate more than hips
body or pushing your body away from an
 Shoulder in line with hips object or surface, as in a push-up.
 Hips rotate more than shoulders
 Most descriptions of pushing as a
COACHING TIPS: fundamental movement pattern refer to
 Use upper/lower body together the upper body only.
 Rotate with hips  Planks, Push-ups, Sled push
 strengthens the chest, shoulders, triceps,
6. Down- Shoulders away from ears and abdominal muscles.
 improving control of key feature number
WHAT TO LOOK FOR?
3, which focuses on keeping your lower
 Body from front, back or side back straight and avoiding arching or
 Two lines through ears/shoulders rounding.
 Distance between the two lines  Daily activities like pushing a small
 Closer than standing suitcase overhead to stow it away in a
 Same asstanding closet, pushing a grocery cart,
lawnmower, soil shovel are some of
 Farther apart from standing
examples.
COACHING TIPS:
2. Pull- movement pattern is the opposite of
 Elbow down/close to body a push movement pattern: generally, you
 Treat motions as push pull an object toward your body, or pull
your body toward an object.
7. Back- Elbow and Shoulder together
 contracting against a load or resistance.
WHAT TO LOOK FOR?  Like pushing, pulling is typically used to
 Body from front, back, or side describe the upper body only.
 Line from shoulder to elbow  Hanging from monkey bars, performing
 Movement at both ends of line an isometric biceps curl, and carrying
 Move in oppositve direction groceries in both hands are all examples
of a pull pattern.
 Move in same direction
 Everyday examples of pull pattern,
 Only one endmoves
lower window shades, pull open fridge
COACHING TIPS: doors, kayaking, sailing, wind-surfing,
and rock climbing, shooting a bow and
 Rotate thumbs out pulling arrow involves both pushing and pulling
 Pull shoulder blades together patterns.
 Limit how far  A single-arm tubing row, shown here,
is a variation of a pull pattern. This
 Integrating or “ingraining” the seven exercise can help improve control of
key movement features into your daily key feature number 7— keeping the
activities so that they become habits shoulders back and elbow and
will go a long way to preventing shoulder aligned in the same
injuries to your joints, bones, muscles, direction.
ligaments, and tendons, and will help
you improve your performance.
 and it is the dominant pattern in rowing
event.
 Involves maintaining control of key
3. Squat- movement pattern requires features number 3 (no arching or
lowering you body weight by bending your rounding), number 4 (no lateral bend),
ankles and knees. and number 5 (no twisting).

 Squat exercise builds overall leg LESSON 2: PLANES AND AXIS

strength, especially in the muscles that OF MOVEMENTS
affect the hips, knees, and ankles.
 We use a squat pattern every time we get PLANES AND AXES- All body
in and out of a car, sit down, and get up movements take place in various planes and
off a chair. around various axes. A plane is a
 Baseball catchers, wrestlers, and football hypothetical flat surface that runs through
players use a squat pattern when the body. A body rotates or spins around an
performing their sport-specific activities. axis, which is an imaginary line
 Jumping for a rebound in basketball, perpendicular to the plane.
snowboarding, skateboarding, and
 Human movements are described in
surfing all involve a squat pattern.
three dimensions based on a series of
 This exercise can help improve control
planes and axis.
of key feature number 2 — body weight
over mid-foot— to enhance performance THREE PLANES OF MOTION
and reduce risk of injury.
1. The Sagittal Plane lies vertically and
4. Lunge- movement pattern generally divides the body into right and left parts.
involves one le extended or bent in front of
the body while the other leg is extended or Movement in the Sagittal Plane:
bent behind the body.
Flexion: Decreasing the angle between two
 Any direction— forward, backward, and bones.
sideways.
 Activities such as gardening, tying your Extension: Increasing the Angle between
shoelaces, and picking something up off two bones.
the ground all involve the lunge pattern. Dorsiflexion: Moving the top of the foot
 Pitching in baseball, hitting a ball in toward the shin (only at the ankle).
cricket, and performing a dig in
volleyball all require players to use a Plantar flexion: moving the sole of the foot
lunge pattern. downward (pointing the toes).
 Lunge exercise involves integrating and
2. The Frontal Plane also lies vertically
maintaining control of key feature
however divides the body into anterior and
number 1: keeping your knees in line
posterior parts.
with your hips and your feet.
Movement in the Frontal:
5. Hinge- movement pattern (also known as
the “hip hinge pattern”) describes any Adduction: Motion toward the midline.
movement that involves flexion and
extension of the hips. Abduction: Motion away from the midline
of the body.
 Picking objects off the ground, going
from a sitting position to a standing Protraction: forward movement of the
position, moving furniture, or even scapula resulting in the hunching of the
brushing your teeth are some examples shoulders.
of daily activities.
Retraction: backward movement of the
 In sports, it is the basis of athletic-ready
scapula pulling together to square up the
stance, it is critical to the vertical jump,
shoulders.
Elevation: Moving to a superior position
(only at the scapula).

Depression: Moving to an inferior position

(only at the scapula). PLANES AND AXES OF MOVEMENTS

Inversion: Lifting the medial border of the 1. Flexion- describes a bending movement
foot. in which the angle between a segment and
its proximal segment is reduced. Flexion can
Eversion: Lifting the lateral border of the be demonstrated by bending the elbow or
foot. clenching the hand into a fist.

3. The Transverse Plane lies horizontally 2. Extension- is the polar opposite of

and divides the body into superior and flexion, describing a movement that
inferior parts. increases the angle between body parts by
straightening them out. When you stand up,
Movement in the Transverse: for example, your knees are extended.
Rotation-Internal (inward) or external Extension is movement in the posterior
(outward) turning about the vertical axis of direction when a joint can move forward and
the bone. backward, such as the neck and trunk.

Pronation- Rotating the hand and wrist 3. Abduction- shifts the limb laterally away
medially from the bone. from the body's midline.

Supination- Rotating the hand and wrist 4. Adduction- is the movement that brings
laterally from the bone. the limb closer to the body or across the
midline.
Horizontal Flexion (adduction)- From the
90-degree abducted arm position, The 5. Protraction- anterior movement of a body
humerus is flexed (adducted) in toward the part, i.e. being drawn forward. The
midline of the body in the transverse plane. protraction movement is the polar opposite
of the retraction movement.
Horizontal Extension(abduction)- Return of
the humerus from horizontal flexion. 6. Retraction- is the movement of a body
part in the backward direction, i.e. being
Lateral Flexion: Refers to movement of the pulled backwards. The movement of a body
spine laterally away from the midline of the part in the posterior direction, i.e. being
body. This can be seen when we bend to one drawn backwards, is referred to as
side. retraction.

Lateral rotation: The movement of a body 7. Dorsiflexion- is the bending and

segment where the front (anterior) of the contracting of your hand or foot backwards.
segment rotates laterally (outwards) away This is the joint that connects your foot to
from the midline of the body. your ankle and your hand to your wrist.

Medial rotation: The movement of a body 8. Plantar Flexion- is the motion that allows
segment where the front (anterior) of the you to press your car's gas pedal. Ballet
segment rotates medially (inwards) towards dancers can also stand on their toes because
the midline of the body. of it. The movement of the foot in a
downward motion away from the body is
referred to as plantar flexion.

9. Rotation- The term "movement" refers to

the movement of a bone around its
longitudinal axis, which can be toward or
away from the body's midline (medial
rotation) (lateral rotation).
10. Pronation- When the foot rolls inward,  Bend & Pull- is a lightweight steel
this is the natural movement. As a result, structure that is portable and
when walking, the foot tends to roll inwards, demountable. bands with one end
putting more weight on the inner side of the secured to the ground and hinges
foot. When running or walking, it is the allowing free rotation A tensile cable
natural side-to-side movement of the foot. and anchor are attached to the other end.
 Push Up- a conditioning exercise in
11. Supination- refers to the rolling
which the body is raised and lowered by
movement of the foot in which the majority
straightening and bending the arms
of the body's weight is transferred to the
while keeping the back straight and
foot's outer edge. Excessive strain on the
supporting the body on the hands and
outer two toes and the outer edge of the foot
toes in a prone position.
can result.
 Single Leg Squat- Squatting with only
12. Elevation- is a movement in the one leg is known as a single-leg squat.
direction of superiority. Shrugging, for The traditional squat is given a balance
example, is an example of scapula elevation. and stability challenge. Squats with a
The opposite of elevation is depression, pistol grip are also known as pistol
which is downward movement. squats. After you've mastered the squat
movement on both legs, you can
13. Depression- The scapula or mandible progress to single-leg squats.
moves downward and upward. Elevation is
the upward movement of the scapula and
PHASES OF EXERCISE
shoulder, while depression is the downward
movement. Shrugging your shoulders is
done with these movements.  The Pre-Contemplative Stage- is the
point at which there are no plans to
14. Inversion- is the sole's movement change one's behavior in the near
towards the median plane. Inversion, for future. Many people in this stage are
example, is the motion that occurs when an either unaware of or under-aware of
ankle is twisted. their problems. Individuals modify
their behavior, experiences, or
15. Eversion- is the deviation of the foot's
environment to overcome their
sole from the median plane.
problems during the action stage.
MOVEMENT COMPETENCY  The Contemplation Stage- is the stage
at which people are aware of a
SCREEN (MCS) problem and are seriously considering
 Squat- is a strength training exercise in how to solve it, but they have not yet
which the trainee lowers their hips from committed to taking action.
a standing position and then raises them  Preparation Stage- is a stage in which
again. The hip and knee joints flex while intention and behavioral criteria are
the ankle joint dorsiflexes during the combined.
descent of a squat; when standing up, the  Action Stage- You must begin
hip and knee joints extend while the exercising. Now is the time to put
ankle joint plantarflexes. your plans into action. You'll also
 Lunge & Twist- Twist your upper body need a way to keep yourself
to the right, holding the weight with both motivated to complete the stage. The
hands, once you're stable in your lunge action stage is the time in a person's
position. Your torso should be the source physical fitness progression when
of movement. Return to the center and they are most likely to relapse.
begin lunging forward with your left leg.  The Maintenance Stage- During the
Repeat the movement with your left leg, beginning and end of each athletic or
“walking” forward while lunging and competitive season, you should use.
twisting to the left. As previously stated, this phase is
used to maintain the strength, power,
 and muscle mass gained in the
months leading up to the season.

RULES OF FITNESS Proper way to perform Push up

1. Never go 3 days without exercise. 1. Get down on all fours, placing your hands
2. Work out at least 3 days a week. slightly wider than your shoulders.
3. Never miss a Monday. 2. Straighten your arms and legs.
4. Never give up
5. Work your entire body without a variety 3. Lower your body until your chest nearly
of training styles throughout the year. touches the floor.
6. Take rest days.
7. Learn from experts and do your due 4. Pause, then push yourself back up.
diligence. 5. Repeat.
8. Hydrate before you're thirsty.
9. Prevent injury by starting off slow. Proper way to perform Single Leg Squat
10. None of this makes much difference if
1. Stand on one leg with your foot pointing
you're not dialing in your eating.
straight ahead and the knee of the other leg
STANDARDS TO FOLLOW: slightly bent. You can have your arms
extended for balance or kept at your sides.
Proper way to perform Squats Roll your shoulder blades back and keep
your back straight. Keep your weight
Step 1: Stand straight with feet hip-width
centered over the ball of your foot, your
apart.
upper body erect, and your head facing
Step 2: Tighten your stomach muscles. forward.

Step 3: Lower down, as if sitting in an 2. Raise the non-supporting foot from the
invisible chair. floor slightly.

Step 4: Straighten your legs to lift back up. 3. Lower to a squat position, keeping the
knee of the supporting leg centered over the
Step 5: Repeat the movement. ball of the foot. Start with shallow squats
and work your way closer to the ground.
Proper way to perform Lunge and Twist

1. Stand straight with your feet hip-width NON-LOCOMOTOR

apart and your arms lifted at the front. MOVEMENTS
2. Take a step forward with your right leg,  MOVEMENT OCCURRING ABOVE
bend both knees and rotate your torso to the A STATIONARY BASE MOVEMENT
right. OF THE BODY AROUND ITS OWN
AXIS. IT IS ALSO CALLED AXIAL
3. Return to the starting position and repeat MOVEMENT, WHICH INCLUDE
the movement on the left side. BENDING STRETCHING, PUSHING,
4. Alternate sides until set is complete. PULLING, BOUNCING, SWINGING,
SHAKING AND TWISTING.
Proper way to perform Bend and Pull

1. From hip-hinge position, lift and lower

weighted bar (lat pull).
2. Stand without bar, and hinge at hip.
Return to upright position. Integration. Flex
forward into hip hinge, lower and lift bar,
and return to upright position.
 8 NON-LOCOMOTOR MOVEMENT BASED
MOVEMENTS FITNESS ACTIVITY
1. Balancing- An even weight
 CORE STABILITY
distribution allows you to stay
upright and steady. REFERS TO A PERSON’S
2. Bending- is any movement that ABILITY TO STABILIZE THEIR
occurs around a joint. Stretching is CORE. IT CAN BE CONSIDERED
the process of lengthening a body AS AN ABILITY TO CONTROL
part by extending a joint. Twisting is THE POSITION AND
when a body part rotates while the MOVEMENT OF THE CORE.
base remains stationary. Turning is a
circular movement that involves the  CORE STRENGTH
entire body, including the base. REFERS TO THE MUSCULAR
3. Curling- Pag alam def. Kindly share CONTROL OF THE TORSO
it. RATHER THAN PURE
4. Pulling- is the use of force to propel STRENGTHENING OF THE
one's body toward a target. In a pull- MUSCLE TISSUE. WE USUALLY
up or chin-up, students use a pulling USE IT WHEN LIFTING HEAVY
motion. OBJECTS OR MOVING US ONE
5. Pushing- Using force to move the PLACE TO ANOTHER, IT IS THE
body away from an object, such as a CORE MUSCLES STRUCTURES
wall or the floor, is referred to as THAT STABILIZE THOSE
pushing. ACTIVITIES.
6. Stretching- extends a joint so that a
body part can be made as long and BREATHING AND
straight as possible.
BRACING THE CORE
7. Swaying- shifting the center of
gravity from one body part to  Take a big breath
another in a fluid and gradual  Diaphragm Contracts
manner  Diaphragm Descends Downward
Swinging- shifting the center of  Creates Intra- abdominal Pressure (IAP)
gravity from one body part to
another in a fluid and gradual CORE EXERCISE
manner. Rolling- To move from one posture to
8. Turning- a gradual and fluid shift of another, an adult motor skill combines
the center of gravity from one body the use of the upper extremities, core,
part to another. and lower extremities in a coordinated
Twisting- Body parts rotate around manner. Although the method of rolling
an axis while the base remains varies among adults, it is done from
stationary. prone to supine and supine to prone.

Dead Bug- is a bodyweight exercise that

primarily works the abdominal muscles.
Laying face-up on an exercise mat,
perform dead bugs. Lift your arms
straight above your shoulders while
engaging your core and keeping your
low back in contact with the mat.
 with the rest of your body. Carry on in
this manner for 1 minute.

Cobra Push Up - is a stretching exercise

that primarily targets the lower back, but LOCOMOTOR MOVEMENTS
also targets the abs, groin, and hip
 These are movements where the
flexors to a lesser extent. The cobra
push-up is an exercise for people who body travels through space from
are new to physical fitness and exercise. one location to another.
Locomotor movements
Plank Series- Start in plank, inhale, and
primarily use the feet for support
then exhale as you move your backside
toward your heels. Push yourself back however, the body can travel on
out into plank position by pressing other parts such as the hands and
through your heels. Rep at a fast pace, feet.
pulling your core in the entire time.
 Locomotor movement skills are
MORE: The Belly, Butt, and Thighs
Workout with No Squats. those in which the body is
moved in one direction, or a
Bird Dog- is a basic core exercise that combination of directions, from
improves stability, promotes a neutral
one point to another.
spine, and alleviates low back pain. It
strengthens the muscles in your core,  Activities such as walking,
hips, and back. It also improves range of jogging, moving forwards,
motion and promotes proper posture. backwards, side-shuffling,
skipping, running, jumping,
Fire Hydrant- quadruped hip abductions,
also known as quadruped hip abductions, hopping and leaping are
are a type of bodyweight exercise. They considered fundamental
primarily target the gluteus maximus, locomotion movements.
but some variations target the core as
 Locomotor movement skills are
well. Fire hydrants can help you sculpt
your glutes, relieve back pain, and probably the most basic and
reduce your risk of injury if you do them important category of
on a regular basis. fundamental movement skills
that a child requires to play or
Squat Sequence- Tilt your hips back as
you lower into a standard squat with execute some activities.
your feet hip-width apart. To get back to
standing, press down into your heels
from your hamstrings to your glutes. As
you squat up and down, keep your core
tight and your back straight.

Shoulder Mobility- Standing with your

arms by your sides and palms facing
your body is a good way to start. Swing
your arms forward to the highest point
they will go without raising your
shoulders. Return your arms to their
starting position and bring them as far
back as you can. Stay as still as possible
 LOCOMOTOR MOVEMENT of joint range of motion. Foam rolling
can be a useful addition to your warm-up
SKILLS
or cool-down routines, both before and
 Walking - move at a regular pace by
after exercise.
lifting and setting down each foot in
turn, never having both feet off the How to Foam Roll?
ground at once.
 Running - running is the activity of  Place the foam roller beneath your right
moving fast on foot. shoulder while lying on your side. With
your left arm out in front to guide
 Jumping - push oneself off a surface and
movement, you can comfortably rest
into the air by using the muscles in one's
your lower body on the ground.
legs and feet.
 Slowly roll your deltoid muscle up and
 Hopping - hop is defined as to make a
down.
short leap or bounce.
 Rep for another 30 seconds.
 Crawling - move forward on the hands
 Switch sides and do the same thing with
and knees or by dragging the body close
your left shoulder.
to the ground.
 Marching - walk in a military manner MOBILITY DRILLS AND
with a regular measured tread.
FLEXIBILITY DRILLS
 Climbing - to go upward or raise oneself
especially by grasping or clutching with  Mobility drills refers to working
the hands climbed aboard the train.
on the joints to achieve a free
 Galloping - defined as to hurry or move
quickly. motion within optimal range.
 Sliding - able to move smoothly along a  Flexibility drills refers to
surface. working on improving the
 Leaping - jump or spring a long way, to
muscle's length because it has a
a great height, or with great force.
naturally elastic property, which
Myofacial Release is prone to shorten if it is not
 is an alternative medicine therapy stretched or used up to its
claimed to be useful for treating skeletal maximum range of motion.
muscle immobility and pain by relaxing
contracted muscles, improving blood Different types of Mobility Drills
and lymphatic circulation, and
stimulating the stretch reflex in muscles. 1. LINEAR: A majority of daily movement
is performed in a linear plane (going
What is Self Myofacial Release? forward or backward). Walking and jogging
are typically linear movements. Linear
 Self-myofascial release is a hands-on
actions like sprinting can help improve
approach to managing pain and
speed, but in most sports, the ability to move
alleviating physical discomfort. As a
side to side just as important, if not more
therapeutic technique it focuses on
important, as speed.
smoothing out the body's connective
tissue, aka fascia, to help alleviate pain 2. LATERAL: Lateral means relating to the
that may be associated with stiff or tight sides of something or moving in a sideways
areas within your musculature. direction.

What Exactly is Foam Rolling and Why

Should I Roll?

 Foam rolling is a form of self-myofascial

release (SMR). It can aid in the relief of
muscle tension, soreness, and
inflammation, as well as the expansion
 LINEAR not touching) the floor. Return to
starting position by pressing your left
 High Knees- are a high-intensity cardio heel into the floor and contracting your
workout performed at a fast pace. It quads and hamstrings for two seconds.
works your core, strengthens all of your  Ham Stretch- Sit with your back
leg muscles, raises your heart rate, and straight and one leg extended. Your
improves your momentum, coordination, other leg should be bent so that the sole
and flexibility. of your foot rests against your mid-thigh.
 Heel to Butt- By contracting your Make a reach for your ankle. Straighten
hamstring muscle, slowly bring your your knees, neck, and back. In the back
right heel to your buttocks. Pump your of your thigh, feel the stretch.
left arm forward if your right heel is
kicking. Repeat the drill for at least 30 LATERAL
seconds, concentrating on quick leg
turnover. As your fitness improves, you  Carioca- Drill is a lateral movement that
can increase the duration. involves cross-stepping. • Improve your
lateral movement, agility, and footwork.
 Straight Leg- This straight leg raise
Carioca. Footwork.
exercise will strengthen the muscles that
support your knees. Muscles around the  Side Skip- By bringing your feet
knees are strengthened. Tighten your abs together and then shoulder width apart,
and lift the straightened leg off the floor you can skip from side to side. As you
while lying flat with one knee bent and skip, let your arms cross over each other
one leg straight. in front of your body.
 Straight Leg Skip- The muscles that  Crossover- is a model for substrate
support your knees will be strengthened supply during exercise that predicts the
with this straight leg raise exercise. The following:... At high power, glycogen
muscles that surround the knees are and glucose utilization scales
bolstered. While lying flat with one knee exponentially with relative exercise
bent and one leg straight, tighten your power output, with glycogen use
abs and lift the straightened leg off the increasing faster than glucose use.
floor.
FITNESS CONCEPT AND
 Back Pedal- to change one's mind or
reverse one's previous position on a EXERCISE VARIABLE
subject; reposition the ground: to make a Phases of Exercise
U-turn after receiving harsh criticism
 Leg Cradle- is a seated hip-opening  Warm up
posture for beginners. Begin in staff  Stretching
pose, with your legs straight in front of  Conditioning
you, and then bend one knee and cradle  Cool down
the lower leg in both arms, as if you  Rules in Fitness work out
were holding a baby. You can keep the
other leg extended or bend it at the knee
and place the heel against the opposite GOODLUCK!
inner thigh.
 Lunge- a similar exercise in which a
person in a standing position steps
forward into a position in which the
front knee is deeply bent while keeping
the torso erect and then returns to the
starting position.
 Back Lunge- With your right foot, take a
step back. Reduce your hips to the point
where your left thigh is parallel to the
floor and your right knee is close to (but