PATH-Fit 1 – Movement Competency Training

Dead bug Series

Concept Development

DEAD BUG SERIES

➢ A core activity that strengthens the abdominal group without any motion of the spine. The dead bug exercise
is a popular way to build core strength and stabilization.
➢ The dead bug is an excellent exercise for promoting total core stability while improving contra-lateral limb
engagement. This basically means the exercise helps teach you to effectively move opposing limbs in
tandem while keeping your core stable and your back protected.
➢ It helps build a solid, stable foundation that protects the spine and allows for greater ease in everyday and
athletic movements, such as moving heavy objects, walking up hills, and throwing.
➢ This move also helps prevent and relieve low back pain by protecting your lower back. It’s a supine
abdominal exercise. That means you do it lying on your back. Read on for instructions and tips.

Mechanics:

A. Dead Bug Series

✓ the dead bug exercise involves lying face up on your

mat with your arms in the air above your torso and
your legs in the air with your knees bent at 90-degree
angles. Then, you lower opposite arm and leg toward
the floor in a slow and controlled fashion. Return to
center and then repeat on the other side.

Benefits:

✓ Strong, stable core helps to promote coordinated,

athletic movement while simultaneously protecting your
lower back from injury.
✓ Performed correctly, the dead bug encourages the deep,
stabilizing muscles of your low back, abdominals, and

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hips to engage, preventing your back from twisting or arching during the exercise. You'll end up improving side-
to-side coordination that can effectively transfer to athletic performance, while also improving deep core
strength that can reduce the risk of low-back injury.

✓ The dead bug is also an excellent option for individuals who aren't quite ready for the more well-known plank
exercise. Both movements are designed to help promote core stabilization, but the plank can be challenging
for individuals without much core strength, or those who have low back pain. The dead bug can help improve
the core stabilization necessary to do the plank while simultaneously adding the challenge of contra-lateral limb
movement to the mix.

The dead bug exercise is a safe and effective way to strengthen and stabilize your
Fun Facts! core, spine, and back muscles.

LEARNING RESOURCES:

https://study.com/academy/lesson/components-of-body-movements-locomotor-nonlocomotor-
manipulative.html
https://wiki.ubc.ca/Course:KIN366/ConceptLibrary/Non-Locomotor_Skills
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/1189/joint-mobility-
and-stability/
https://www.dictionary.com/
https://www.educlime.com/wharemosk.html
https://www.healthline.com/health/exercise-fitness/dead-bug-exercise
https://www.medicinenet.com/script/main/art.asp?articlekey=4074
https://www.self.com/story/best-abs-exercise-youre-not-doing
https://www.verywellfit.com/how-to-do-the-dead-bug-exercise-4685852

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Rolling Patterns

Concept Development

ROLLING PATTERNS
➢ Rolling, as an adult motor skill, combines the use of the upper extremities, core, and lower extremities in a
coordinated manner to move from one posture to another.
➢ Rolling is accomplished from prone to supine and supine to prone, although the method by which it is
performed varies among adults.
➢ Assessment of rolling for both the ability to complete the task and bilateral symmetry may be beneficial for
use with athletes who perform rotationally-biased sports such as golf, throwing, tennis, and twisting sports
such as dance, gymnastics, and figure skating.
➢ Additionally, when used as intervention techniques, the rolling patterns have the ability to affect dysfunction
of the upper quarter, core, and lower quarter.

Benefits:

➢ Rolling patterns can function as a basic assessment in one's ability to shift weight, cross midline, and
coordinate movements of the extremities and the core. Abnormalities of the rolling patterns frequently expose
proximal to distal and distal to proximal sequencing errors, or proprioceptive inefficiency that may present
during general motor tasks. Many adults have lost the ability to capture the power or utilize the innate
relationship of the head, neck, and shoulders to positively affect coordinated movements.
➢ Rolling patterns are a great way to teach a patient how to feel disassociation from the upper and lower parts
of the body. This is vital in relationship to the performance of everyday tasks.

Mechanics:

A. Rolling Patterns
✓ Supine to prone upper-extremity roll. It is critical to
ensure the neck is maintained in a flexed position. Lead
with the eyes and the body will follow. Cue the client to
look toward where they want to go. Watch rotation of axis
(upper extremity); ensure it does not lift off the
ground. Watch bilateral lower extremity for movement;
there should be no movement until follow-through.

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✓ Prone to supine upper-extremity roll. Look with the eyes

and maintain extension rotation of the neck. Allow upper torso
to follow and then lower extremity. No movement in the
legs. Return to starting position and repeat.

Fun Facts! In rolling, there is what we call Rolling Lower Body.

This is a lower body rolling pattern used to increase the dynamic stability and core
communication connecting the upper and lower body in a natural rotational pattern.
Segmental lower body rolling looks at a primitive stabilization strategy in young
children to adults.

LEARNING RESOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953329/
https://www.dynamicchiropractic.com/mpacms/dc/article.php?id=56055
https://www.youtube.com/watch?v=yGkkLuPF9BU

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Bird Dog Series

Concept Development

BIRD DOG SERIES

➢ The bird dog is a simple core exercise that improves stability,
encourages a neutral spine, and relieves low back pain. It
strengthens your core, hips, and back muscles. It also promotes
proper posture and increases range of motion.
➢ This exercise is suitable for people of all levels, including seniors,
and it can be used to prevent injury, align your spine, and recover
from low back pain.

Benefits:

➢ Made famous by low-back specialists and functional training

experts Stuart McGill, Gray Cook and Mike Boyle, the Bird Dog
has been shown to be an effective movement to reinforce proper
spinal alignment and core recruitment.
➢ Proper execution can produce a variety of benefits, including improvements in core musculature innervation,
rotary stability, spinal alignment, reduced low-back pain, postural control, shoulder stability, hip alignment,
shoulder mobility and spinal stabilization.

Mechanics: For this exercise, you’ll need an exercise mat. Place a flat cushion or folded towel under your knees for
extra cushioning. To make sure you’re getting the most benefits from the
bird dog exercise, you’ll need to align your body correctly and use the right
techniques. You can use a mirror to check your alignment.

1. Begin on all fours in the tabletop position.

2. Place your knees under your hips and your hands under your
shoulders.
3. Maintain a neutral spine by engaging your abdominal muscles.
4. Draw your shoulder blades together.
5. Raise your right arm and left leg, keeping your shoulders and hips
parallel to the floor.
6. Lengthen the back of your neck and tuck your chin into your chest to
gaze down at the floor.
7. Hold this position for a few seconds, then lower back down to the
starting position.
8. Raise your left arm and right leg, holding this position for a few
seconds.
9. Return to the starting position. This is one round.
10. Do 2-3 sets of 8-12 repetitions.

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 PATH-Fit 1 – Movement Competency Training

People began using bird-dog as a verb meaning "to closely watch someone or
Fun Facts! something" or "to doggedly seek out someone or something" in the early 20th
century. The noun bird dog refers to the canines one would expect, and is also used
as a name for the date stealers and scouts who do the bird-dogging.

LEARNING RESOURCES:

https://www.builtlean.com/2012/02/27/bird-dog-exercise/
https://www.healthline.com/health/bird-dog-exercise
https://www.stack.com/a/benefits-of-the-bird-dog-exercise-and-8-challenging-variations

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 PATH-Fit 1 – Movement Competency Training

Press Up Series

Concept Development

PRESS UP SERIES
➢ The press-up is probably the most popular bodyweight move in the world. That’s partly because it can be
performed anywhere, without the need for much space or any kit. But above all it’s effective, working your
chest, core, triceps and shoulders, if you do it right.
➢ What’s more, this classic move has a huge number of variations that will work the muscles of your upper body
in new and challenging ways to promote new muscle mass growth, improve shoulder stability and mobility,
and burn body fat to reveal a more defined torso.
Benefits:

➢ Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles,
and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging
(pulling in) the abdominal muscles.
➢ Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and
don’t require any equipment.
➢ Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will
likely notice gains in upper body strength if you do pushups regularly.

Mechanics:

1. Place your hands shoulder-width apart with arms straight and so

your shoulders, elbows and wrists line up. This position, with all
the joints of your arms aligned, works your muscles without
placing excess stress on the joints .
2. Our fingers should be slightly splayed and pointing forward, with
your hands forming right angles with your forearms. Maintaining
a strong wrist position keeps your arm joints aligned to minimize
joint stress and form the most stable set-up.
3. Initiate the move by bending your elbows to lower your chest
towards the ground. If you flare your elbows, you’re putting
unnecessary stress on your joints. Perform press-ups correctly
by keeping your elbows tucked in to your sides as you lower your
chest towards the floor.
4. Our hips should remain in line with your shoulders for the entirety of the set. Holding your hips up keeps your
body stable, which allows your muscles to focus on performing high-quality reps rather than on stabilizing
your torso.
5. Keep your feet hip-width apart. Placing them farther apart makes it easier and bringing them together makes
it harder. The closer together your feet the less stable your body, which means your muscles must work harder
each rep.
6. The closer you can get your chest to the floor the better because this makes the working muscles move
through a full range of motion. The deeper you can go the more muscle fibers you activate. Keep reps slow
to work them harder.

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Press-up and push up are one and the same thing, although "press-up" is British
Fun Facts! whereas "push-up" is American. And of "press-up": An exercise in which a person
lies facing the floor and, keeping their back straight, raises their body by pressing
down on their hands

LEARNING RESOURCES:

https://english.stackexchange.com/questions/127479/push-up-vs-press-up
https://www.coachmag.co.uk/bodyweight-exercises/5224/how-to-master-the-press-up
https://www.healthline.com/health/fitness-exercise/pushups-everyday

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 PATH-Fit 1 – Movement Competency Training

Plank Series

Concept Development

PLANK SERIES
➢ The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that
involves maintaining a position similar to a push-up for the maximum possible time.
➢ The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight
borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The
plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports.
➢ The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended
plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible.

Benefits:

➢ The plank strengthens the abdominals, back and shoulders.

1. Strengthens Your Core
2. Increases Muscle Definition
3. Heightens Metabolism
4. Reduces Back Pain
5. Gives You Better Posture
6. Improves Balance
7. Enhances Bone and Joint Health
8. Boosts Mood and Relieves Stress

Mechanics:

➢ When done with proper form and alignment, Plank Pose becomes a force to be reckoned with. To ensure you’re
getting the most burn for your buck follow these simple steps for the perfect Plank!

1. Begin in the top of a push-up with your elbows directly under your shoulders.
2. Engage your abdominal muscles to squeeze your belly button up towards your spine while maintaining a
neutral back.
3. Contract your quadriceps and gluteal muscles to firm your legs.
4. Keep your shoulders drawing away from your ears, and heels over the balls of your feet

➢ Not sure how long you should hold your plank pose? Stay until you feel you can’t keep proper alignment
anymore, or try holding it until you feel your muscles starting to burn and your body starting to shake/quiver –
then hold it another 15-30 seconds.

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 PATH-Fit 1 – Movement Competency Training

George Hood, of Naperville, Illinois, 62, a former U.S. Marine and DEA Supervisory Special
Fun Facts! Agent, is the world's top planker. He set the Guinness world record for the longest time
spent holding the plank position for men setting an official time of 8 hours 15 minutes
and 15 seconds.

LEARNING RESOURCES:

https://en.wikipedia.org/wiki/Plank_(exercise)
https://www.cnbc.com/2020/03/02/routine-of-george-hood-who-set-world-record-for-planking-over-8-
hours.html
https://www.guinnessworldrecords.com/news/2020/2/a-retired-marine-just-broke-an-8-hour-plank-record-
and-hes-62-years-old-609812
https://www.yogiapproved.com/yoga/benefits-plank-pose/

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 PATH-Fit 1 – Movement Competency Training

Squat Series

Concept Development

SQUAT SERIES
➢ A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands
back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely
the hip and knee joints extend and the ankle joint plantarflexes when standing up.
➢ Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well
as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris,
the adductor magnus, and the gluteus maximus. The squat also isometrically uses the erector spinae and the
abdominal muscles, among others.
➢ It's important for beginners to learn the bodyweight squat before progressing to weighted squats. This will
teach you the correct technique with a safe load. Aim for at least 100-200 successive bodyweight squats
before progressing to weighted versions
➢ The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench
press. It is also considered a staple exercise in many popular recreational exercise programs.
Mechanics:

➢ The benefits of the squat:

1. Build muscle: Squats hit your legs hard, requiring multiple
muscles to work in unison and stimulates growth.
2. Increased strength: Squatting will strengthen your legs
and the tendons in your knees like no other exercise.
3. Improved hip mobility: The exercise builds and
maintains mobility in the hip joint.
4. Fat burning / general health: Bodyweight squats allow
you to perform many controlled reps in succession,
elevating the heart rate and burning fat.
Activity:

1. Set your feet shoulder-width apart, toes slightly turned out.

Pull in your lower abs, and keep your eyes forward.
2. Slowly bend at the knees and drop your hips to lower your
body. Keep your heels flat on the floor.
3. At the bottom of the exercise pause for a moment and
strongly push back up to the starting position, mirroring the
descent.
4. Repeat for desired number of reps.
Notes:
1. To counter balance your weight, hold your arms out in front of you at shoulder height.
2. Keep your back as straight as possible throughout the lift to avoid strain or injury.

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With all else equal, the more weight you lift with any squat variation, the more muscle
Fun Facts! you will activate. This is why progressively adding more weight to the bar is so important.

LEARNING RESOURCES:

http://www.armadanutrition.com.au/knowledge/10-fun-facts-about-squats
https://en.wikipedia.org/wiki/Squat_(exercise)
https://skinnyms.com/7-types-squats-better-butt/
https://www.fitstream.com/exercises/squat-a158
https://www.healthline.com/health/exercise-fitness/squats-benefits#muscles-worked

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Crawl and Creep Series

CRAWL AND CREEP SERIES

➢ Crawling exercises are multi-joint movements that engage the entire body, while emphasizing the core and
shoulder muscles. But they offer a lot more benefits than just working your abs and shoulders.
➢ Crawling exercises are important to include in your workout routine because they are functional bodyweight
exercises that can improve your core strength, coordination, and even your mobility. Plus, crawling is an
amazing cardio workout that you can do anywhere.
➢ These crawling exercises are great for everyone from the beginner to the advanced exerciser and can be
regressed and progressed as necessary. Using a combination of these moves in your workouts, will help you
get in a great cardio workout while working your body in every plane of motion.
➢ When doing these crawling exercises, make sure to brace your core so that you don’t feel them in your low
back. Also only advance to harder variations like the Slider and Power Wheel crawls as your core becomes
stronger and you can perform the moves correctly.
Types:

1. Baby Crawl
2. Traditional Bear Crawl
3. Table Top Crawl
4. Sideways Table Top Crawl
5. Circle Crawl
6. Crab Crawl
7. Sideways Crab Crawl
8. Gorilla Crawl
9. Sideways Gorilla Crawl
10. Inchworms
11. Beginner Alligator
12. Advanced Alligator
13. Army Crawl
14. Crawl With Sit Through
15. Crawl With Pull Through
16. Plank Walk
17. Sideways Plank Walk
18. Slider Crawl
19. Power Wheel Crawl
20. Thor(ettes) Hammer Crawl
21. Thor(ettes) Hammer Pull

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Benefits:

➢ The benefits of crawling:

1. Increases kinesthetic awareness and improves walking mechanics.
2. Improved Flexibility & Core Stability. Crawling tones all over. It engages your calves, quads, glutes, shoulder
girdle, deep abdominal muscles, and muscles in your hips and feet.
3. Some of the animal crawl exercises are also good for increasing the strength and thickness in the back muscles,
which are often neglected in martial arts practice where the practitioners don't have access to pull up bars.
4. Movement drills like the seal crawl and the pike crawl demonstrated below on the other hand will develop great
pushing strength in the triceps and shoulders.
5. Increased Coordination. Crawling movement drills are fun to do and they will increase the movement capability
and coordination to a great degree.
6. With many crawling exercises the primary function of your upper body is to pull: the pulling movement is what
develops the back. As a result, these movement drills can be the lifesaving component for many martial artists
who shy away from the weight room.

Notice that most modes of crawl exercises are based on animal movement.
Fun Facts! What animal-inspired fitness programs have in common is that they focus on
primal, instinctive workouts involving the entire body rather than individual
muscles and are based around the concept of functional and practical
movement.

LEARNING RESOURCES:

https://redefiningstrength.com/crawling-exercises-21-fun-crawls-to-include-in-your-workouts/
https://www.builtlean.com/2016/03/14/crawling-exercises/
https://www.health.com/fitness/crawling-core-exercise
https://www.primalplay.com/blog/the-physical-and-mental-benefits-of-crawling
https://www.vahvafitness.com/8-different-crawling-exercises-movement-drills/

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Landing Series

Concept Development

LANDING SERIES
➢ Landing skills can be practiced in a short amount of time and will bring many long-term benefits.
➢ The ideal jump landing allows an athlete to safely and efficiently absorb shock through the joints (hips, knees,
and ankles) during the landing. It also puts the body in the right position to rebound safely and powerfully. This
movement comes fairly easily once trained.
➢ The goal is to land softly and transfer the impact forces, first to the larger gluteus muscles, and then the
hamstrings, quads, and calf muscles during the landing. Wheel crawls as your core becomes stronger and you
can perform the moves correctly.

Mechanics:

1. Horizontal Hop or Broad Jump Forward onto One Leg

2. Bend in hips and knees - push back through hips.
3. Knees not in front of feet - push back through hips.
4. Land on one foot in good single leg squat technique (SBP).
5. Soft landing, bend in hips and knees.

The key points in landing technique are:

• Land as softly as possible, making no noise when the feet come in contact with the surface (“absorb force with your
muscles, not your joints”).
• Land flat footed, keeping weight evenly distributed over the entire foot.
• Shift the glutes back and keep the knees behind the toes (“butt out”).

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If you play a sport that requires a lot of running or jumping, or use any form of plyometrics
Fun Facts! or rebounding during training, one of the best things you can do to prevent an injury is
to learn proper landing mechanics.

LEARNING RESOURCES:

http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf
https://www.netballnz.co.nz/Downloads/Assets/513353/1/Landing%20Skills%20(Levels%201,%202%20&%
203).pdf https://www.verywellfit.com/how-to-safely-land-a-jump-3119996
https://www.google.com/search?q=landing+exercises&hl=en-
US&source=lnms&tbm=isch&sa=X&ved=2ahUKEwid56L-
7YjpAhWRyYsBHQLVB78Q_AUoAXoECAwQAw&biw=1517&bih=730#imgrc=Hv5Kk-
Q5TA_9WM&imgdii=mMspz5qnxX3v3M

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 PATH-Fit 1 – Movement Competency Training

Jumping Series (Plyometrics)

Concept Development

JUMPING SERIES
➢ Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in
short intervals of time, with the goal of increasing power (speed-strength).
➢ Plyometrics includes explosive exercises to activate the quick response and elastic properties of the major
muscles. This training focuses on learning to move from a muscle extension to a contraction in a rapid or
"explosive" manner, such as in specialized repeated jumping.
➢ Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength.
They require you to exert your muscles to their maximum potential in short periods of time.
➢ Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers to improve
performance, and are used in the fitness field to a much lesser degree.

Benefits:

1. Plyometric training increases muscle strength, which allows you to run

faster, jump higher, and change direction quickly. They improve
performance in any sport that involves running, jumping, or kicking.
2. In what’s known as the stretch-shortening cycle, concentric contractions
(shortening the muscles) are followed by eccentric contractions (stretching
the muscles). This provides excellent results in strengthening muscles
while improving agility, stability, and balance. These combined benefits
allow your muscles to work more quickly and efficiently.
3. Plyometrics tone the entire body, burn calories, and improve cardiovascular
health. They also boost your stamina and metabolism.
4. In addition, plyometric exercises rapidly stretch your muscles, allowing you to move more efficiently.
5. Make sure you have the strength, flexibility, and mobility to
perform these exercises, especially in your ankles, knees,
and hips. Core, lower back, and leg strength are also
important. Many plyometric exercises are full-body
exercises. They help tone the body by engaging lots of
different muscles. Connective tissue is strengthened and
you can increase resiliency and elasticity.
6. Plyometrics can be used by non-athletes to promote
general fitness, which can help you in your daily activities.

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Plyometrics should not be performed on soft surfaces. A soft landing space interferes with
Fun Facts! the release of stored energy and diminishes the intensity of the reflex stimulation of the
muscles during plyometrics.

LEARNING RESOURCES:

https://en.wikipedia.org/wiki/Plyometrics
https://www.healthline.com/health/exercise-fitness/plyometric-exercises
https://www.healthline.com/health/exercise-fitness/plyometric-exercises#benefits
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1202/Eight_Little
Known_Truths_about_Plyometrics.aspx

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Linear Movements

Concept Development

LINEAR MOVEMENTS
➢ Refers to ways of designing agility drills for sports training. For athletes who move up and down a
court or a field, such as tennis or basketball players, the ability to move forward and back is crucial
to optimal performance.
➢ This types of training is important for athletes who move in multiple directions during competition.
➢ Majority of daily movement is performed in a linear plane (going forward or backward). Walking and
jogging are typically linear movements.

Benefits:
1. These drills help hone speed, but can also involve coordination if you are asked to run forward quickly
and stop on a single leg.
2. Linear actions like sprinting can help improve speed, but in most sports, the ability to move side to
side just as important, if not more important, as speed.

Linear Movement Exercises

1. One-foot start
2. Ball drop
3. Chase sprint
4. Lean fall run forward
5. Lean fall run sideways
6. Mountain climber starts
7. Push up starts
8. Get-ups- on stomach
9. Get-ups on back
10. 10yard Sprints
11. 20yard Sprints

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Linear movements are simple movement exercises that highly develop speed, balance and
Fun Facts! coordination.

LEARNING RESOURCES:

https://healthyliving.azcentral.com/linear-training-vs-lateral-training-11872.html
https://ultraslide.com/lateral-vs-linear-training/
https://www.keeneowls.com/strengthconditioning/Excercise_Videos/Linear_Movement_Exercises/videos

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 PATH-Fit 1 – Movement Competency Training

Lateral Movements

Concept Development

LATERAL MOVEMENTS
➢ Side motions help strengthen oft-neglected muscles like the glute meds (those butt muscles on the sides of
your pelvis) as well as stabilizing muscles on your leg joints, which help prevent injuries to your knees, ankles,
or hips.
➢ Lateral movement is focused on change of direction skills, and side-to-side movement.
➢ Side-to-side (or lateral) movement is very often missing from most of our training and exercise programs. We
see plenty of front to back, and up and down, motions like lunges, squats, push-ups and pull-ups, but oddly
we don't see many lateral movements.

Benefits:

1. Lateral movement can also help the body develop the

balance and coordination necessary to stay agile and move
confidently in all directions. By building reflexes, resilience
and agility, a workout based on lateral movement can even
protect the body from injury and speed our ability to bounce
back from hits and falls.
2. It helps ease lower-back issues.
3. Preventing injury. Focusing on forward movements means
the same dominant muscle groups get regularly built up
while smaller muscles remain constant in size. This leads to
muscle and strength imbalance, which directly affects the
way we stabilize our body and prevent injury.
4. Spicing up your workout. Adding lateral exercises to your
fitness routine can instantly make your workout less stale
and boring. In other words, incorporating lateral movements
helps make it more likely that you will stick to your workout.

Example Activity:

LATERAL SPEED EXERCISES

1. Position yourself in an athletic stance.

2. Mark out a distance of 5 to 10 yards away from your
starting position.
3. Perform a lateral speed slide as fast as possible
while staying under control to the marker, and back
to your starting position.
4. Rest up to 60 seconds and repeat for desired reps.

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 PATH-Fit 1 – Movement Competency Training

Fun Facts! To improve overall athleticism, balance, and become more well-rounded exercisers,
incorporate lateral movement exercises.

LEARNING RESOURCES:

https://foreverfitscience.com/workout-programs/lateral-movement-exercises/
https://www.active.com/football/articles/5-drills-to-develop-laser-like-lateral-speed
https://www.cigna.com.hk/en/smarthealth/benefits-of-lateral-exercise
https://www.popsugar.com/fitness/Best-Lateral-Exercises-30862908
https://www.quickanddirtytips.com/health-fitness/exercise/14-lateral-movements-to-improve-your-workout

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Ankle Joint Mobility

Concept Development

ANKLE JOINT MOBILITY

➢ Ankle mobility refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your
ankle is flexible, you have a greater range of motion during your activities.
➢ If your ankles are weak, or if you’d like to boost your sports performance, ankle exercises and stretching can
improve your mobility and strength.
➢ Including ankle stretching and strengthening in your daily routine will pay off in accident prevention.
Strengthening your ankles will also help you walk properly and prevent your knee and hip muscles from
weakening.

12 Suggested Ankle Exercises

1. Ankle Circles
2. Single Leg Stand
3. Standing Heel Lifts
4. Toe Raises and Heel Drops on A Step
5. Plantar Flexion
6. Dorsiflexion
7. Toe-heel Walks
8. Static Lunges
9. Waling Lunge
10. Ankle Jumps
11. Double Leg Hops
12. Single Leg Hops

Ankle strengthening benefits

• Increased movement awareness. One of the benefits of strengthening your ankles is that it increases your
proprioception. This is the technical term for your body’s ability to know where it is in space when you’re
moving.
For example, if you’re about to stumble or twist your ankle, your body will be aware of this and prevent the
misstep. Exercises that help with your balance also increase your proprioception. The single leg balance with
closed eyes movement is especially helpful in training your proprioception.

• Leg strengthening. Exercises that strengthen your ankles also work to strengthen your larger leg muscles
and help give you a proper walking gait. Training for runners should start with a “ground up” approach, focusing
on ankle strengthening.

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• High-heel relief. If you wear high heels for long periods of time, these exercises can be helpful in countering
the stress on your ankle joints.

Fun Facts! Altogether, the human foot and ankle contain 26 bones, 33 joints, and more
than 100 muscles, tendons, and ligaments.

LEARNING RESOURCES:

https://mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/
https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/
https://www.healthline.com/health/ankle-mobility#balancing
https://www.mentalfloss.com/article/90138/8-facts-about-ankle

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Thoracic Spine (T Spine) Mobility

Concept Development

THORACIC SPINE MOBILITY

➢ Our thoracic spine is the middle section of your vertebra
between your neck and lower back and composes 12
thoracic vertebras and your rib cage.
➢ Thoracic mobility involves available movement of this
portion of the spine and is very important for achieving or
maintaining good posture. Good movement in the thoracic
spine is essential to remain pain free for sports and
modern day lifestyles. Poor movement at this area can increase thoracic conditions such as kyphosis (rounded
upper back) leading to complications with back, neck and shoulders.
➢ Thoracic issues can affect 4 main things: Posture, Upper limb movements, Lower limb movements and
Breathing.
➢ Posture, or the ability to keep a relatively normal thoracic curve, can be easily compromised due to long hours
spent at desk jobs, on the internet, studying and certain sports like cycling, leading to negative changes in
thoracic posture. These negative changes can lead to increased rounded thoracic curves and an inability to
extend (straighten up) the thoracic spine due to stiffness and tension. This situation needs urgent increase of
thoracic mobility.
Benefits of Thoracic Spine Mobility:
With improved thoracic mobility, you’ll enjoy:

1. A lack of kyphosis (slumped shoulders). The bowing of the upper back, endemic in offices across the country,
is almost entirely due to poor thoracic mobility. Improve your mobility, try to cut back on all the sitting, and your
posture will improve and your pain will go away.
2. Healthier shoulders. No longer will a rounded upper back prevent natural scapular action during overhead
movements, thus reducing the chance of rotator cuff impingement.
3. Reduced neck and low back pain . Your lumbar spine will be free to provide stability, rather than make up for
your lack of mobility.
4. Increased lung volume. Improving mobility and reducing kyphosis actually increases lung capacity.
5. Greater range of motion. By finally engaging your thoracic spine in times of spinal rotation, flexion, and extension
(like throwing a ball or a punch), instead of your lumbar spine, you will get stronger, faster, and more explosive in
those movements.

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Hip Mobility

Concept Development

HIP MOBILITY
➢ The hip joint is anatomically complex and contains over 15 muscles that work together to give the hip
a full range of motion. Hip flexibility and mobility allows athletes to become more powerful and
perform athletic movements efficiently.
➢ From powerful dives off the blocks in swimming to jumping over hurdles with greater ease at a track
meet, hip mobility enhances athletic performance. Having tight hip muscles can impede an athlete's
full range of motion.
➢ Lack of hip mobility also causes athletes to execute lifting exercises incorrectly and put strain on their
back muscles. These muscles are susceptible to injury, especially when lifting heavy loads. Thus,
improving hip mobility will not only increase athletic performance, but can also help prevent lower
back pain or injury and boost explosive movements.

Benefits:

a. Good hip flexibility encourages an athlete to perform

movements more efficiently and allow them to assume
biomechanically effective body positions in all sports, thus
increasing athletic performance.
b. Hip mobility is essential to the proper full functioning of the
hip joint. While the hip joint is meant to be more stable and
less mobile than the shoulder joint, it can still be extremely
limiting and even harmful if the hip joint lacks its full mobility.
c. Hip extension helps allow for speed to run and power to jump. While full hip flexion allows us to squat
and do many other lifts properly. Hip abduction and hip
adduction allow athletes to weave amongst competitors and
cut on the field of play. Without full hip mobility, these athletes
cannot perform at their best.
d. Good hip flexibility encourages correct movement, optimum
function and helps to prevent everyone’s worst nightmare;
injury.

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Fun Facts! The proper term for the hip bones is "os coxae." It may look like one bone, but
each hip bone is made up of the ilium, pubis, and ischium, which are completely
fused. The female hip bones are more delicate and shallow than the male's.

LEARNING RESOURCES:

http://bencolgate.com/2016/08/importance-hip-mobility/
https://blog.bridgeathletic.com/designing-a-strength-program-importance-of-hip-mobility
https://symmetryptmiami.com/why-hip-mobility-important/
https://www.flexibod.com/2016/12/08/the-importance-of-hip-mobility-and-ways-you-can-improve-it/
https://www.visiblebody.com/blog/3d-skeletal-system-5-cool-facts-about-the-hip-bones

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Learning Outcomes

At the end of the lesson, the students must have:

1. developed knowledge and deeper understanding on the principles of basic resistance training activities;
2. distinguished the different resistance training activities;
3. identified different body parts working in the execution of basic resistance training activities;
4. enumerated the different activities underlying each resistance training activities;
5. demonstrated properly the different resistance training activities;
6. manifested appreciation to the different resistance training activities by applying it to real-life situations; and
7. created a circuit training where resistance skills are further developed.

Key Terminologies

Resistance training consists of various components. Basic principles include:

• Exercise. A particular movement, for example a calf-raise, is designed to strengthen a particular muscle or
group of muscles.
• Program. Your overall fitness program is composed of various exercise types such as aerobic training,
flexibility training, strength training and balance exercises.
• Progressive overload principle. To continue to gain benefits, strength training activities need to be done to
the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant
force that will challenge you, while maintaining good technique.
• Recovery. Muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle
group for up to 48 hours before working the same muscle group again.
• Repetitions or reps. Refers to the number of times you continuously repeat each exercise in a set.
• Rest. You need to rest between sets. Rest periods vary depending on the intensity of exercise being
undertaken.
• Set. Is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would
mean you do 15 squats then rest muscles before doing another 15 squats.
• Weight. Different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body
weight or rubber band will be used for different exercises during your strength training session.
• Variety. Switching around your workout routine, such as regularly introducing new exercises, challenges your
muscles and forces them to adapt and strengthen.

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Concept Development

RESISTANCE TRAINING
• Resistance training (also called strength training or
weight training) is the use of resistance to muscular
contraction to build the strength, anaerobic
endurance and size of skeletal muscles.
• Resistance training is based on the principle that
muscles of the body will work to overcome a
resistance force when they are required to do so.
When you do resistance training repeatedly and
consistently, your muscles become stronger.
• It is a form of exercise that improves muscular strength and endurance. Any exercise that causes the
muscles to contract against an external resistance with the expectation of increases in strength, tone,
mass, and/or endurance.
• During a resistance training workout, you move your limbs against resistance provided by your body
weight, gravity, bands, weighted bars or dumbbells. Some exercise machines can also be used for
resistance training.
• The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks,
bottles of water, or any other object that causes the muscles to contract.
• Resistance is any force that makes the movement harder to perform.

Benefits:

➢ Resistance can be provided simply by moving your body against gravity or by adding weighted
dumbbells.
➢ You can also add resistance by using machines at the gym or by using equipment such as weighted
bars, bands, or kettlebells. This form of training can also be called weight lifting or weight training.
➢ The benefits of resistance training are significant. If you start a weight training program, you can expect
your body to get stronger, tighter and leaner.
➢ It builds muscle strength and tone. The number of muscle fibers declines with age. Resistance exercise
can slow down or even reverse the aging process by building muscle mass and strength.
➢ It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads
to fractures, can be a crippling disease, particularly in women (although men get it, too), and research
on resistance exercise suggests that it can build bone even in the elderly.
➢ There is some evidence that resistance exercise helps lower moderately high blood pressure and can
raise metabolic rate, an important factor in maintaining body weight.

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Ten 'Most Functional' Resistance Exercises

a. Squats
b. Lunges
c. Deadlifts
d. Chin Ups / Pull Ups
e. Lat Pulldown
f. Bent over Row
g. Push Ups
h. Bench Press
i. Tricep Pushdown
j. Barbell Curl

Different types of resistance training include:

• Free Weights – classic strength training tools such as dumbbells, barbells and kettlebells.
• Medicine Balls or Sand Bags – weighted balls or bags.
• Weight Machines – devices that have adjustable seats with handles attached either to weights or
hydraulics.
• Resistance Bands – like giant rubber bands – these provide resistance when stretched. They are
portable and can be adapted to most workouts. The bands provide continuous resistance throughout
a movement.
• Suspension Equipment – a training tool that uses gravity and the user's body weight to complete
various exercises.
• Your Own Body Weight – can be used for squats, push-ups and chin-ups. Using your own body weight
is convenient, especially when travelling or at work.

LEARNING RESOURCES:

https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
https://www.verywellfit.com/what-is-resistance-training-3496094
https://www.ptdirect.com/training-design/training-tools/dan2019s-top-ten-2018most-functional2019-resistance-
training-exercises
https://www.sharecare.com/health/strength-training/what-examples-resistance-training-exercises

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Knee-Dominant Exercise

Concept Development

KNEE-DOMINANT STRENGTH EXERCISE

➢ Knee dominant movements are those which required movement (flexion / extension) around the knee joint. The
knee joint also moves to allow movement (flexion / extension). Movements in this manner target the anterior of the
upper leg, the quadriceps muscle group. Knee dominant movements progress from double leg (both feet in contact
with the ground) to single leg (one foot in contact with the ground).
➢ Progressing to single leg exercises, once you have mastered double leg movements, places more demands on
your stability and supporting muscles to maintain the correct body alignment.
➢ Knee dominant movements can be categorized into to specific exercise patterns, Squats and Deadlifts. Squats
generally look at having the resistance above the hips, whilst deadlifts refer to lifting a resistance off the floor. This
category is classified by movements in which the knee is the dominant lever during the exercise.

The following are examples of knee dominant exercises:

• Single-Leg Squats (Pistol, Bulgarian, Knee-Tap, Elevated)
• Low-Box Step up
• Lunge (Forward, Backward, Lateral)
• Leg Press (position-specific)
• Squat (Bilateral variations) However, this is really a misnomer as it is not
really either knee or hip dominant -it’s both.
Benefits:

King of Lower-Body Training. Because they use almost every muscle in your
body and integrate your core musculature, glutes and legs, squats are one of
the effective knee-dominant exercises to build lower-body strength.
Develop Might with a Machine. The movement pattern of a leg press on a machine resembles that of the squat.
Because you don’t have to control the weight, you can use a heavier load and challenge the strength level of your
lower body.
Single-Leg Strength and Stability. There are three types of knee-dominant exercises that build single-leg strength;
these include lunges, step-ups and single-leg squats. Because so many sports require single-leg strength, these
exercises help to develop functional strength.
Explosive Power with Jumps. Plyometric jumping exercises in which you take advantage of a muscle’s stretch-
shortening property can help to build lower-body explosive power. Add a jump to a loaded squat to dramatically
improve lower-body strength.

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Fun Facts! Your kneecap, known as the PATELLA, is a small bone that protects your
knee joint. If you are so unlucky as to shatter or break your kneecap badly
enough, it will most likely have to be surgically removed. In those cases, though,
surgeons do not create or install kneecap prostheses—because you can walk without
a kneecap. Kneeling, however, may be a challenge without one, requiring protective
gear. Knee caps are fully developed only at 10 - 12 years of age.

LEARNING RESOURCES:

https://exceleratewellness.com/blog/2016/1/26/the-difference-between-knee-and-hip-dominant-exercise
https://livehealthy.chron.com/dominant-knee-exercises-8623.html
https://www.mentalfloss.com/article/89970/7-facts-about-your-knees
http://www.sussex.ac.uk/sport/staff/fitrooms/philosophy/kneedominant

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Hip-Dominant Exercise

Concept Development

HIP-DOMINANT STRENGTH EXERCISE

➢ Hip Dominant Movements are those which required movement (flexion / extension) around the hip joint,
with minimal movement around the knee joint. Movements in this manner target the posterior of the upper
leg, the hamstring muscle group. Other muscles that are utilized include the glutes and erector spinae.
Hip dominant movements progress from double leg (both feet in contact with the ground) to single leg
(one foot in contact with the ground) movements.
➢ Progressing to single leg exercises, once you have mastered double leg movements, places more
demands on your stability and supporting muscle, when performing these you should maintain hip
alignment.
The following are examples of hip dominant exercises:

1. Single Leg Hip-Lift

2. Hip Mobility
3. Split Squat
4. Lateral Squat
5. Hip Strength
6. 4-way Mini Band
7. X-Band Walk
8. 4-Way Cable Hip
9. Lateral and Rotational Lunges
10. Lateral and Rotational Set-Ups
11. Hip Flexor
12. Adductor Stretch

Benefits:
• Hip extension exercises are important because your hip extensor muscles — the glutes and hamstrings
— are major movers for your body.
• Strong glutes are key for pelvic alignment and lower back support. Strong hamstrings help you run,
walk, and jump.
• Hip extension is a vital part of daily activity. Strengthening the muscles that aid in that movement will
make life easier.
• By performing exercises that stretch and strengthen our hips, we can avoid pain and injury, improve
motion and circulation, and release energy.

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• The back extension strengthens the hamstrings, gluteus and back extensor muscles. It is suitable for
all fitness levels.

Fun Facts! The proper term for the hip bones is “os coxae”. Os coxae comes from the Latin
words "os" meaning bone and "coxae" from the old Latin word for hip.

LEARNING RESOURCES:

http://functionalresistancetraining.com/exercises/hip-dominant-leg-exercises
https://seriouslystrongtraining.com/6-best-hip-dominant-exercises-to-build-glutes-hamstrings/
https://www.active.com/cycling/articles/11-exercises-to-boost-hip-strength/slide-20
http://www.sussex.ac.uk/sport/students/fitnessrooms/philosophy/hipdominant
https://www.visiblebody.com/blog/3d-skeletal-system-5-cool-facts-about-the-hip-bones

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Pushing and Pulling Exercise

Concept Development

PUSHING AND PULLING EXERCISE

➢ A push exercise is performed when the muscle pushes weight away from the body during the concentric
phase of the movement and then lengthens in the eccentric phase when the weight is moved back toward
the body. Pushing exercises include push-ups, bench presses, back squats, and forward lunges. These
exercises use prime movers such as the glutes, quadriceps, calves, pectorals, deltoids, and triceps.

➢ A pull exercise, on the other hand, is performed when the muscle pulls weight toward the body during
the concentric portion of the movement and then lengthens as the weight moves away from the body
during the eccentric portion of the exercise. Pulling exercises use prime movers such as the hamstrings,
latissimus dorsi, trapezius, biceps, forearms, obliques, and abdominals.

The Benefits of Push-Pull Training:

• Less time consuming (BIG PLUS!) – Less time

working out = more time doing other things that like
laundry, going to the beach or spending time with
friends and family
• Creates muscle balance – dividing our muscles
into different days can lead to imbalance. The most
common is overworking our chest versus our back
creating a hunch in the shoulders and upper back.
With a simple pushing and pulling workout we create
a more balanced physique.
• Promotes injury prevention – Overtraining major muscle groups are a common way to injure yourself.
Balancing push and pull moves will help you not to overwork and stress your muscles and give you plenty
of recovery time between workouts.
• Increases muscle mass in ALL muscle groups – A push and pull routine increases time spent on all
muscle groups (yes this means not just one leg day)

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Consistent push-pull workout in the gym develops the muscles of the body. Mitchell
Fun Facts! "Mitch" Sorrenstein, commonly known as MUSCLE MAN, is a main character of Regular
Show. He is one of the groundskeepers of the Park. He is a green, strong, and obese
humanoid, who is often seen with his best friend, Hi Five Ghost.

LEARNING RESOURCES:

https://aaptiv.com/magazine/push-pull-training
https://experiencelife.com/article/the-push-pull-workout/
https://regularshow.fandom.com/wiki/Muscle_Man
https://www.fix.com/blog/the-importance-of-pulling-exercises/

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Throwing and Catching

Concept Development

THROWING AND CATCHING

➢ Throwing and catching are complementary skills, yet are quite different in terms of their movement
focus. In catching or receiving, the body controls a ball or object, relying on the ability of the eyes to
track the ball into the receiving part of the body.
➢ Throwing involves propelling a ball away from the body and is a target skill. These skills are difficult
to practice in isolation from each other, and both require specific attention in practice activities.
Throwing and catching actions for small balls differ from those for large balls.
➢ Throwing and catching skills in this resource include: overarm throw, underarm throw and roll, as
seen in cricket and softball games; and a variety of two-handed passes, like the chest, bounce, spiral
pass that are prevalent in netball, basketball and rugby.

Applying movement principles:

• Momentum: If you bring your throwing arm as far back

as possible and transfer your weight to your back foot,
more force will be transferred to the ball as it leaves your
hand while you smoothly bring the arm forward and
transfer your weight to your front foot in a swinging
action (i.e. when throwing, transfer your weight from your
back to front foot).
• Speed: The straighter your arm in the forward
swinging motion, the greater the force and therefore the faster the ball. The longer your arm is in the
overarm throw, the faster it will swing and the further the ball will go.
• Absorption of force: To absorb the force of an incoming object, spread the force overall large surface
area and for as long as possible. In catching a ball, reach for the ball with your hands, spread your fingers
or cup your hands together and ‘give’ with the ball, (i.e. bring the ball into your body).
• Balance: To catch or receive a ball, your body should be behind the line of the ball, with your legs or
body presenting a wide, firm base of support. To establish a more secure base of support lower your
center of gravity. For example, to field a ground ball in cricket, you kneel to one side, which provides a
firm, low and wide base of support.

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A simple game of “throw and catch” early on can help your child develop such
Fun Facts! as unexpected skills as good handwriting, which is dependent on good hand-eye
co-ordination as the eyes need to guide the hand in forming the letters and
making sure they stay within the lines.

LEARNING RESOURCES:

https://blog.fitnessfactor.com/seven-benefits-of-ball-play-for-children/
https://sportnz.org.nz/assets/Uploads/attachments/managing-sport/young-people/fundamental-movement-
throwing-1-of-2.pdf
https://us.humankinetics.com/blogs/excerpt/throwing-and-catching-drills

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Lifting Exercises

Concept Development

LIFTING EXERCISES
➢ These exercises involve lifting weights. These are exercises by lifting heavy objects (such as barbells) in order
to become stronger.
➢ Weight training is a common type of strength training for developing the strength and size of skeletal muscles.
It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the
force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of
specialized equipment to target specific muscle groups and types of movement.
Benefits:
➢ Weight lifting is beneficial to the body. Specifically,
9. It keeps your bones strong and healthy
10. It staves off disease
11. It boosts metabolism and fat loss
12. It regulates insulin and lowers inflammation
13. It improves posture, sleep, mood and energy levels
14. It improves strength and endurance
15. It improves balance and reduces the risk of falls
16. It boosts confidence
Do's and don'ts:
When you're weight training, do:
1. Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.
2. Use proper form. Learn to do each exercise correctly.
3. Breathe. Breathe out as you lift the weight and breathe in as you lower the weight.
4. Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and
arms.
5. Incorporate weight training into a fitness routine at least two times a week.
6. Rest. Avoid exercising the same muscles two days in a row.
Follow these tips to avoid common mistakes when you're weight training:
1. Don't skip the warmup. Cold muscles are more prone to injury than are warm muscles.
2. Don't rush. Move the weight in an unhurried, controlled fashion.
3. Don't overdo. The number of sets that you perform may differ depending on your fitness goals.
4. Don't ignore pain. If an exercise causes pain, stop.
5. Don't forget your shoes. Shoes that protect your feet and provide good traction can keep you from slipping or
injuring your feet while you're lifting weights.

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Weight lifting boosts dopamine, norepinephrine and serotonin, making it a natural

Fun Facts! antidepressant. Weight training also lowers bad cholesterol and blood pressure.

LEARNING RESOURCES:

https://en.wikipedia.org/wiki/Weight_training
https://globalnews.ca/news/3513498/8-reasons-why-weight-training-is-incredible-for-your-health/
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
https://www.shape.com/fitness/tips/benefits-lifting-weights-strength-training
https://www.thefreedictionary.com/Weightlifting+Exercises

Prepared by:

RYAN SAMUEL V. RAMOS, PhD

Assistant Professor III

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