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PATHFIT 2
Physical Activities Towards Health and Fitness 2
EXERCISE-BASED FITNESS ACTIVITIES

CHAPTER 1
LESSON 1: GLOBAL PHYSICAL ACTIVITY (PA) RECOMMENDATION

Physical Activity Key facts:

 Physical activity has significant health benefits for hearts, bodies and minds
 Physical activity contributes to preventing and managing non-communicable
diseases such as cardiovascular diseases, cancer and diabetes
 Physical activity reduces symptoms of depression and anxiety
 Physical activity enhances thinking, learning, and judgment skills
 Physical activity ensures healthy growth and development in young people
 Physical activity improves overall well-being
 Globally, 1 in 4 adults do not meet the global recommended levels of physical
activity
 People who are insufficiently active have a 20% to 30% increased risk of
death compared to people who are sufficiently active
 More than 80% of the world's adolescent population is insufficiently
physically active

What is physical activity?

WHO defines physical activity as any bodily movement produced by skeletal muscles
that requires energy expenditure. Physical activity refers to all movement including
during leisure time, for transport to get to and from places, or as part of a person’s
work. Both moderate- and vigorous-intensity physical activity improve health.
Popular ways to be active include walking, cycling, wheeling, sports, active recreation
and play, and can be done at any level of skill and for enjoyment by everybody.
Regular physical activity is proven to help prevent and manage non-communicable
diseases such as heart disease, stroke, diabetes and several cancers. It also helps
prevent hypertension, maintain healthy body weight and can improve mental health,
quality of life and well-being.

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How much of physical activity is recommended?
WHO guidelines and recommendations provide details for different age groups and
specific population groups on how much physical activity is needed for good health.
WHO recommends:
For children under 5 years of age
In a 24-hour day, infants (less than 1 year) should:
 be physically active several times a day in a variety of ways, particularly
through interactive floor-based play; more is better. For those not yet mobile,
this includes at least 30 minutes in prone position (tummy time) spread
throughout the day while awake;
 not be restrained for more than 1 hour at a time (e.g., prams/strollers, high
chairs, or strapped on a caregiver’s back);
o Screen time is not recommended.
 When sedentary, engaging in reading and storytelling with a caregiver is
encouraged; and
 have 14-17h (0-3 months of age) or 12-16h (4-11 months of age) of good
quality sleep, including naps.
In a 24-hour day, children 1-2 years of age should:
 spend at least 180 minutes in a variety of types of physical activities at any
intensity, including moderate- to vigorous-intensity physical activity, spread
throughout the day; more is better;
 not be restrained for more than 1 hour at a time (e.g., prams/strollers, high
chairs, or strapped on a caregiver’s back) or sit for extended periods of time.
o For 1 year olds, sedentary screen time (such as watching TV or videos,
playing computer games) is not recommended.
o For those aged 2 years, sedentary screen time should be no more than 1
hour; less is better.
 When sedentary, engaging in reading and storytelling with a caregiver is
encouraged; and
 have 11-14h of good quality sleep, including naps, with regular sleep and
wake-up times.
In a 24-hour day, children 3-4 years of age should:

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  spend at least 180 minutes in a variety of types of physical activities at any
intensity, of which at least 60 minutes is moderate- to vigorous-intensity
physical activity, spread throughout the day; more is better;
 not be restrained for more than 1 hour at a time (e.g., prams/strollers) or sit for
extended periods of time.
o Sedentary screen time should be no more than 1 hour; less is better.
 When sedentary, engaging in reading and storytelling with a caregiver is);
encourage; and
 have 10-13h of good quality sleep, which may include a nap, with regular
sleep and wake-up times.
Children and adolescents aged 5-17 years
 should do at least an average of 60 minutes per day of moderate-to-vigorous
intensity, mostly aerobic, physical activity, across the week.
 should incorporate vigorous-intensity aerobic activities, as well as those that
strengthen muscle and bone, at least 3 days a week.
 should limit the amount of time spent being sedentary, particularly the amount
of recreational screen time.
Adults aged 18–64 years
 should do at least 150–300 minutes of moderate-intensity aerobic physical
activity;
 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or
an equivalent combination of moderate- and vigorous-intensity activity
throughout the week
 should also do muscle-strengthening activities at moderate or greater intensity
that involve all major muscle groups on 2 or more days a week, as these
provide additional health benefits.
 may increase moderate-intensity aerobic physical activity to more than 300
minutes; or do more than 150 minutes of vigorous-intensity aerobic physical
activity; or an equivalent combination of moderate- and vigorous-intensity
activity throughout the week for additional health benefits.
 should limit the amount of time spent being sedentary. Replacing sedentary
time with physical activity of any intensity (including light intensity) provides
health benefits, and

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  to help reduce the detrimental effects of high levels of sedentary behaviour on
health, all adults and older adults should aim to do more than the
recommended levels of moderate- to vigorous-intensity physical activity
Adults aged 65 years and above
 Same as for adults; and
 as part of their weekly physical activity, older adults should do varied
multicomponent physical activity that emphasizes functional balance and
strength training at moderate or greater intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
Pregnant and postpartum women
All pregnant and postpartum women without contraindication should:
 do at least 150 minutes of moderate-intensity aerobic physical activity
throughout the week
 incorporate a variety of aerobic and muscle-strengthening activities
 should limit the amount of time spent being sedentary. Replacing sedentary
time with physical activity of any intensity (including light intensity) provides
health benefits.
People living with chronic conditions (hypertension, type 2 diabetes, HIV and
cancer survivors)
 should do at least 150–300 minutes of moderate-intensity aerobic physical
activity;
 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or
an equivalent combination of moderate- and vigorous-intensity activity
throughout the week
 should also do muscle-strengthening activities at moderate or greater intensity
that involve all major muscle groups on 2 or more days a week, as these
provide additional health benefits.
 as part of their weekly physical activity, older adults should do varied
multicomponent physical activity that emphasizes functional balance and
strength training at moderate or greater intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
 may increase moderate-intensity aerobic physical activity to more than 300
minutes; or do more than 150 minutes of vigorous-intensity aerobic physical

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 activity; or an equivalent combination of moderate- and vigorous-intensity
activity throughout the week for additional health benefits.
 should limit the amount of time spent being sedentary. Replacing sedentary
time with physical activity of any intensity (including light intensity) provides
health benefits, and
 to help reduce the detrimental effects of high levels of sedentary behaviour on
health, all adults and older adults should aim to do more than the
recommended levels of moderate- to vigorous-intensity physical activity.
Children and adolescents living with disability:
 should do at least an average of 60 minutes per day of moderate-to-vigorous
intensity, mostly aerobic, physical activity, across the week.
 should incorporate vigorous-intensity aerobic activities, as well as those that
strengthen muscle and bone, at least 3 days a week.
 should limit the amount of time spent being sedentary, particularly the amount
of recreational screen time.
Adults living with disability:
 should do at least 150–300 minutes of moderate-intensity aerobic physical
activity;
 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or
an equivalent combination of moderate- and vigorous-intensity activity
throughout the week
 should also do muscle-strengthening activities at moderate or greater intensity
that involve all major muscle groups on 2 or more days a week, as these
provide additional health benefits.
 As part of their weekly physical activity, older adults should do varied
multicomponent physical activity that emphasizes functional balance and
strength training at moderate or greater intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
 may increase moderate-intensity aerobic physical activity to more than 300
minutes; or do more than 150 minutes of vigorous-intensity aerobic physical
activity; or an equivalent combination of moderate- and vigorous-intensity
activity throughout the week for additional health benefits.

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  should limit the amount of time spent being sedentary. Replacing sedentary
time with physical activity of any intensity (including light intensity) provides
health benefits, and
 to help reduce the detrimental effects of high levels of sedentary behaviour on
health, all adults and older adults should aim to do more than the
recommended levels of moderate- to vigorous-intensity physical activity.
 It is possible to avoid sedentary behaviour and be physically active while
sitting or lying. E.g. Upper body led activities, inclusive and/or wheelchair-
specific sport and activities.

Benefits and risks of physical activity and sedentary behavior

Regular physical activity, such as walking, cycling, wheeling, doing sports or active
recreation, provides significant benefits for health. Some physical activity is better
than doing none. By becoming more active throughout the day in relatively simple
ways, people can easily achieve the recommended activity levels.
Physical inactivity is one of the leading risk factors for non-communicable diseases
mortality. People who are insufficiently active have a 20% to 30% increased risk of
death compared to people who are sufficiently active.

Regular physical activity can:

 improve muscular and cardiorespiratory fitness;
 improve bone and functional health;
 reduce the risk of hypertension, coronary heart disease, stroke, diabetes,
various types of cancer (including breast cancer and colon cancer), and
depression;
 reduce the risk of falls as well as hip or vertebral fractures; and
 help maintain a healthy body weight.
In children and adolescents, physical activity improves:
 physical fitness (cardiorespiratory and muscular fitness)
 cardiometabolic health (blood pressure, dyslipidaemia, glucose, and insulin
resistance)
 bone health
 cognitive outcomes (academic performance, executive function)
 mental health (reduced symptoms of depression)
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  reduced adiposity
In adults and older adults, higher levels of physical activity improves:
 risk of all-cause mortality
 risk of cardiovascular disease mortality
 incident hypertension
 incident site-specific cancers (bladder, breast, colon, endometrial, oesophageal
adenocarcinoma, gastric and renal cancers)
 incident type-2 diabetes
 prevents of falls
 mental health (reduced symptoms of anxiety and depression)
 cognitive health
 sleep
 measures of adiposity may also improve

For pregnant and post-partum women

Physical activity confers the following maternal and fetal health benefits: a decreased
risk of:
 pre-eclampsia,
 gestational hypertension,
 gestational diabetes (for example 30% reduction in risk)
 excessive gestational weight gain,
 delivery complications
 postpartum depression
 newborn complications,
 and physical activity has no adverse effects on birthweight or increased risk of
stillbirth.

Health risks of sedentary behaviour

Lives are becoming increasingly sedentary, through the use of motorized transport
and the increased use of screens for work, education and recreation. Evidence shows
higher amounts of sedentary behaviour are associated with the following poor health
outcomes:
In children and adolescents:
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  increased adiposity (weight gain)
 poorer cardiometabolic health, fitness, behavioural conduct/pro-social
behaviour
 reduced sleep duration
In adults:
 all-cause mortality, cardiovascular disease mortality and cancer mortality
 incidence of cardiovascular disease, cancer and type-2 diabetes.
Levels of physical activity globally
 More than a quarter of the world’s adult population (1.4 billion adults) are
insufficiently active
 Worldwide, around 1 in 3 women and 1 in 4 men do not do enough physical
activity to stay healthy.
 Levels of inactivity are twice as high in high-income countries compared to
low-income countries,
 There has been no improvement in global levels of physical activity since
2001
 Insufficient activity increased by 5% (from 31.6% to 36.8%) in high-income
countries between 2001 and 2016.

Increased levels of physical inactivity have negative impacts on health systems, the
environment, economic development, community well-being and quality of life.
Globally, 28% of adults aged 18 and over were not active enough in 2016 (men 23%
and women 32%). This means they do not meet the global recommendations of at
least 150 minutes of moderate-intensity, or 75 minutes vigorous-intensity physical
activity per week.

In high-income countries, 26% of men and 35% of women were insufficiently

physically active, as compared to 12% of men and 24% of women in low-income
countries. Low or decreasing physical activity levels often correspond with a high or
rising gross national product.

The drop in physical activity is partly due to inaction during leisure time and
sedentary behaviour on the job and at home. Likewise, an increase in the use of
"passive" modes of transportation also contributes to insufficient physical activity.
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Globally, 81% of adolescents aged 11-17 years were insufficiently physically active
in 2016. Adolescent girls were less active than adolescent boys, with 85% vs. 78% not
meeting WHO recommendations of at least 60 minutes of moderate to vigorous
intensity physical activity per day.

How to increase physical activity?

Countries and communities must take action to provide everyone with more
opportunities to be active, in order to increase physical activity. This requires a
collective effort, both national and local, across different sectors and disciplines to
implement policy and solutions appropriate to a country’s cultural and social
environment to promote, enable and encourage physical activity.

Policies to increase physical activity aim to ensure that:

 walking, cycling and other forms of active non-motorized forms of transport
are accessible and safe for all;
 labour and workplace policies encourage active commuting and opportunities
for being physically active during the work day;
 childcare, schools and higher education institutions provide supportive and
safe spaces and facilities for all students to spend their free time actively;
 primary and secondary schools provide quality physical education that
supports children to develop behaviour patterns that will keep them physically
active throughout their lives;
 community-based and school-sport programmes provide appropriate
opportunities for all ages and abilities;
 sports and recreation facilities provide opportunities for everyone to access
and participate in a variety of different sports, dance, exercise and active
recreation; and
 health care providers advise and support patients to be regularly active.

WHO response
In 2018 WHO launched a new Global Action Plan on Physical Activity 2018-2030
which outlines four policy actions areas and 20 specific policy recommendations and
actions for Member States, international partners and WHO, to increase physical
activity worldwide. The global action plan calls for countries, cities and communities
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to adopt a ‘whole-of-system’ response involving all sectors and stakeholders taking
action at global, regional and local levels to provide the safe and supportive
environments and more opportunities to help people increase their levels of physical
activity.
In 2018, the World Health Assembly agreed on a global target to reduce physical
inactivity by 15% by 2030 and align with the Sustainable Development Goals. The
commitments made by world leaders to develop ambitious national SDG responses
provides an opportunity to refocus and renew efforts at promoting physical activity.
The WHO toolkit ACTIVE launched in 2019 provides more specific technical
guidance on how to start and implement the 20 policy recommendations outlined in
the global action plan.

The global action plan and ACTIVE propose policy options that can be adapted and
tailored to local culture and contexts to help increase levels of physical activity
globally, these include:
 the development and implementation of national guidelines for physical
activity for all age groups;
 establishing national coordinating mechanisms involving all relevant
government departments and key non-government stakeholders to develop and
implement coherent and sustainable policy and actions plans;
 implementing community wide communication campaigns to raise awareness
and knowledge of the multiple health, economic and social benefits of being
physically active;
 invest in new technologies, innovation and research to develop cost effective
approaches to increasing physical activity, particularly in low resource
contexts;
 ensure regular surveillance and monitoring of physical activity and policy
implementation.

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LESSON 2:
PHYSICAL ACTIVITY AND YOUR HEALTH: 10 THOUSAND STEP
CHALLENGE

Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing
the amount of physical activity you do.
Sometimes overlooked as a form of exercise, walking can help you build stamina,
burn excess calories and give you a healthier heart.

What's so great about walking?

Walking can be done almost anywhere, at any time, and in any weather. It's a great
way to get from A to B, which means you can fit walking into your daily routine.
Walking is classed as a moderate-intensity activity and counts towards your
recommended 150 minutes of weekly exercise. If you walk 10,000 steps a day, you
will probably do more than 150 minutes and that's great: research suggests that the
more activity you do the better, as regular exercise has many benefits.

How do I know how many steps I'm taking?

The average person walks between 3,000 and 4,000 steps per day. To find out how
many steps you take each day, use a pedometer. If you have a smartphone, you may
be able to download a pedometer app. Pedometers measure your every step: around
the house, across the office, window shopping, to school or the park. You might find
that you walk almost 10,000 steps (about five miles a day) already, or that you walk
less than you think. Whatever your results, knowing how far you can walk in a day
can be motivating.

How many calories will I burn if I walk 10,000 steps a day?

A person aged 45 and weighing 70kg (about 11 stone) can burn around 400kcal
(1,673kJ) by walking 10,000 steps briskly (3-5mph). If you're trying to lose weight,
you should aim to reduce your daily calorie intake by 600kcal. This is best achieved
by a combination of diet and exercise.

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What if I don’t do any exercise at the moment?
If you're not very active, increase your walking distance gradually. If your joints are a
problem, you can see if your local swimming pool holds exercise classes. The water
helps to support your joints while you move, and once you lose a bit of weight, that
will reduce the pressure on your joints.
What’s the best way to start?
Using a pedometer, find out how many steps you take during a normal day. Build
your steps gradually, by adding a few more steps every so often, until you're regularly
walking 10,000 steps a day.

10,000 steps sounds a lot. How do I fit all that walking into my busy day?
Increasing your walking is easier than you think. Try these tips for getting more steps
into your life:
 get off the bus early and walk the rest of the way home or to work
 walk to the station instead of taking the car or bus
 take the stairs instead of the lift, or walk up escalators
 invest in a shopping trolley and shop locally if you can
 walk the children to school, whatever the weather
 walk the dog
I find walking boring. How can I make it more fun?
 find a walking partner, so you have someone to chat to as you walk
 listen to your favourite music or podcasts as you go
 plan interesting walks during your days off
 join a walking group

How long do I have to keep walking?

The rest of your life! Being active is a lifelong health habit. It's great for preventing
weight gain, lifting your mood, and reducing your risk of many serious diseases, such
as heart disease. It takes a while for a regular activity to become a healthy habit, so

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just keep going and it will become second nature. You’ll probably find yourself doing
more than 10,000 steps on some days.

What if I can’t walk for a few days due to illness or a holiday?

Walking is a gentle form of exercise that is easy to get back into after a break. Just
start again when you can, and build up slowly if you've been ill. The sooner you get
back into the exercise groove, the better. When going on a holiday, choose one where
you'll have plenty of opportunities to walk – for instance, along the beach or through
the countryside.

LESSON 4: FUNDAMENTAL MOVEMENT PATTERNS

What are Fundamental Movement Patterns?

Fundamental Movement Patterns are 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.

Fundamental Movement patterns include:

 Walking
 Bending
 Reaching
 Squatting
 Running
 Kicking
 Shuffling sideways
 Moving around people and objects
 Eye-hand coordination
 Eye-body coordination

Video Link:
https://www.familytimefitness.com/what-are-fundamental-movement-patterns/

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LESSON 5: BREATHING AND BRACING TECHNIQUES FOR CORE
EXERCISES

Breathing And Bracing: Choosing the Right Strategy for Your Lift
by hosting | Dec 30, 2020 |

Here at Parabolic, we talk a lot about how we use positional breathing drills to
influence mobility and stability. We even talk about how viewing movement through
a PRI lens has influenced how we coach and program exercises for our athletes. Justin
Moore has written several great articles on how PRI drives our program design and
exercise selection. However, one thing we have not discussed is how to actually
breathe during your workout to get the most benefit from those things. The perfect
positional breathing resets will do nothing for you if you are not using the right
breathing strategy to stabilize your body while you lift. There are two main breathing
strategies that can be used to gain stability during movement. They are breathing and
bracing.

First, some definitions as they are relevant to this discussion:

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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: A forceful holding of breath that uses a higher threshold strategy to stabilize
the thorax and pelvis. This is often the Valsalva maneuver.

The important thing to consider here is that there is no right or wrong strategy. There
are only appropriate ones for the task at hand. If all you can do are high threshold
strategies, then that is a problem. If you can never brace properly and create an
appropriate high threshold stabilization strategy, you are probably not going to be
petty strong. But you better be able to shut that strategy down after the lift is
completed. You also want to make sure you are doing this correctly.

So now the question is, when do we want to use each strategy? And how do we most
effectively perform each one to get the appropriate amount of stability?
Breathing
We want to be casually breathing to stabilize our spine during any activities that are
not true high intensity efforts. This starts at positional breathing drills and goes all the
way up through core activities, assistance work, and also lighter squatting and
deadlifting for most clients.

We want to breathe properly to stabilize our spine and thorax by putting our major
joints in proper positions. This usually requires a full exhale to get rib internal rotation
and posterior pelvic tilt. This puts our abdominals and true hip extensors in a position
to work properly to stabilize and propel movement. Here we are not holding our
breath at all. We can think of inhalation as a position of extension of the entire
system. An inhalation is also a sympathetic event. On the contrary, exhalation creates
flexion and a parasympathetic tone.

If we always create a forceful inhale and hold when we lift, we will probably present
with much more extensor tone than necessary. In addition, we might never be able to
shut off the sympathetic tone. Our blood pressure will be much higher, and we will
tire our much easier. Therefore, it will be much more effective to stabilize ourselves
with a lower threshold breathing strategy that allows for a long full exhale.
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Bracing
However, there are times where we really need to brace and hold a powerful inhale to
stabilize ourselves. Usually, this will happen under really heavy loads for higher-level
athletes. When we brace, we can create a large amount of air pressure to keep us
stable, but this comes with a cost. This is a strategy that only needs to be used for
higher level athletes under heavier loads, but for these circumstances, it is a must. I
am a believer that no-one needs to be cued to brace. They should be shown how to do
it properly, and after that, it should be reflexive. If the proper steps are not taken
through a proper exhale and an inhale from an exhaled position, no amount of cueing
brace help them brace.

How to Correctly Perform Each One

Breathing
Breathing during lifting activities that do not require a brace is very similar to how we
breathe during our positional resets. Most people present with an extension pattern, so
the most important thing is usually to get a long full exhale to internally rotate the
ribs. This is especially important any time the arms or legs are moving away from the
periphery. As a general rule of thumb, I tell my clients and athletes to get a long and
full exhale any time their arms move overhead or their legs move away from them. I
only allow them to go through a range of motion that they can exhale through. For
example, I have them exhale as their arms go overhead in a kettlebell pullover. As
soon as they stop exhaling and start holding their breath, I know they have gone too
far and I instruct them to cut the range of motion a little shorter.

After the full exhale, there are certain times where we require an inhale to expand a
posterior mediastinum. This opens up the upper back and allows the scapula to have a
congruent surface to sit on. We do this by asking for an inhale that expands the upper
back and ribcage but it is important that this inhale is coming from a fully exhaled
position.

We need a long full exhale to set our ribs down, and then when we inhale we must do
it from that position of full exhalation and rib internal rotation. If we inhale from a
position of inhalation, we will only end up extending our spine further which will put
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us in in a suboptimal position to create true active stability from. Instead we will rely
on passive stability from bony and ligamentous structures, which is not what we want
to be doing.

Bracing
When we do brace, we hold a forceful inhale which as we already discussed is a
sympathetic event and drives some amount of extension. However, there is a right and
a wrong way to go about this. As we also mentioned, an inhale must come from a
position of full exhalation if we want to truly stabilize our thorax. If we inhale from
an already inhaled position as most of us do, we actually just end up jacking ourselves
further into extension. Inhalation is a position of extension, and if we inhale from
extension we will have a whole lot of extension. If we do this, we will present with
much more extensor tone during lifting, we will not truly have intra-abdominal and
intra-thoracic pressure, and we will probably jack ourselves up long term.

So when lifting requires a brace using the Valsalva maneuver, we MUST first get a
long and FULL exhale with rib internal rotation and some degree of posterior pelvic
tilt. After that exhale, we should pause for a second or two and then inhale. But here is
the kicker; when we inhale we must keep our abs on to eccentrically internally rotate
our ribs. In other words, they have to prevent our ribs from flying up when we inhale.
If that happens, we just extend our back and will not have the abdominals and hip
extensors in proper positions to stabilize our thorax and extend our hip. The air can go
to two places when we inhale, and the position that we start from is the determining
factor. It can go in the front of our ribcage as we extend our back, or we can keep the
ribs down and have it go in the back of our upper back. We want the latter to drive
stability by using air pressure and correct biomechanics instead of relying on extensor
tone and passive constraints to stabilize ourselves.

Conclusion
We are going to get sympathetic extensor tone when we lift. That is a given, but we
can stabilize ourselves in a way that will not create any unneeded tone. This is done
by using the appropriate AND correct breathing strategy for the task at hand. We
shouldn’t be bracing when we don’t need to be. On most exercises, we should use a
relaxed breathing strategy utilizing a full exhale to maintain the proper position of our
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joints which will in turn place the correct muscles in position to propel the movement
and stabilize. We shouldn’t be using a high threshold bracing strategy on low lever
exercises like rolling, dead bugs, planks, and even non-maximal strength training like
goblet squats and trx rows. However, there are times when we do need to brace. When
we do, we must do so properly to most effectively stabilize our thorax and not place
ourselves in more extension and sympathetic tone than which is necessary.

Breathing: Good push-up: https://youtu.be/lWAt6zawNEc

Breathing: Good squat: https://youtu.be/mGjZiX5O9xc

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