FITNESS

MUSCULOSKELETAL
FITNESS
FITNESS AND NON– FITNESS
LOCOMOTOR SKILLS FITNESS
TRAINING
FITNESS
FITNESS
MUSCULOSKELETAL
FITNESS
- The primary purpose of our
musculoskeletal system is to
produce movement at the joints
while the “CORE MUSCLES” act
to stabilize these joints.

- Represents a composite of
abilities in support of the body
movement.
MUSCULOSKELETAL FITNESS
- consist of six (6) movement
qualities:
1. strength;
2. flexibility;
3. endurance;
4. power;
5. balance;
6. coordination;
BRACING THE
CORE
- was first coined by Stuart McGill.
- essential for exercises that require
stability, particularly in weight
training.
- this can be done through an
integrated core training.
BRACING THE
CORE
- the Neutral position refers the
position of the spine where all three
(3) curves of the spine are in good
alignment:
1. Cervical (neck);
2. Thoracic (middle);
3. Lumbar (lower).
MUSCLES OF THE
CORE
BRACING THE
CORE
Core training:
- Dead Bug;
- Bird Dog;
- Plank Series.
OVERLOAD
- is the condition wherein the body is stressed by working
against a stimulus, which is greater than what it is normally
accustomed to.
REGRESSION
- an approach to decrease the demand of an exercise or
movement.
PROGRESSION
- the idea that as your body adapts to your exercise routine,
you have to increase the intensity to continue to see enhanced
fitness.
Why does progressions
and regressions
important?
 Progressions and regressions are
essential for functional training, as
they help create individualized and
effective programs for your clients.
This allows you to challenge their
muscles, joints, and nervous system in
different ways, while also ensuring
safety, appropriateness, and comfort.
NON–LOCOMOTOR SKILLS
- Represents a composite of abilities
in support of the body movement.

- fundamental body movements that

do not incorporate traveling.

- examples of non-locomotor
movements are bending, flexing,
stretching, swinging, twisting, turning,
curling, and swaying.
NON–LOCOMOTOR SKILLS
- consist of seven (7) core stability
exercises:
1. Deadbug Series;
2. Plank Series;
3. Bird Dog Series;
4. Scapulothoracic Exercise;
5. Lumbo-pelvic Hip Exercise;
6. Squat;
7. Single Leg Balance
DEADBUG SERIES
DEADBUG WITH ARM AND
LEG EXTENSION
OBJECTIVE:
- to activate the deep and
superficial core muscles while the
extremities are in motion.

STARTING POSITION:
- Lie supine on the floor, with the
hip and knees flexed at 90 degrees.
- Raise the arms over the shoulder.
DEADBUG WITH ARM AND
LEG EXTENSION
PROCEDURE:
1. Perform the abdominal brace
by pressing the lower bank into
the floor.
2. Simultaneously extend your
opposite arm and leg and hold
for one (1) to two (2) seconds.
3. Return the leg back to its
starting position.
DEADBUG WITH ARM AND
LEG EXTENSION
PROCEDURE:
4. Repeat on the other leg.

Take note:
Maintain the abdominal brace
throughout the movement to
prevent the lower back to arc.
DEADBUG WITH FOOT
SLIDE
OBJECTIVE:
- to activate the deep and
superficial core muscles while the
extremities are in motion.

STARTING POSITION:
- Lie supine with knees bent and
feet flat on the floor. Keep the
arms on the side of the trunk.
DEADBUG WITH FOOT
SLIDE
PROCEDURE:
1. Perform the abdominal brace.
2. Slowly extend one leg by sliding
the foot on the floor.
3. Hold for one (1) to two (2)
seconds and slide the foot
backwards towards the body.
DEADBUG WITH
OVERHEAD REACH
OBJECTIVE:
- to activate the deep and
superficial core muscles while the
extremities are in motion.

STARTING POSITION:
- Lie supine with knees bent.
Extend the arms over the
shoulders.
DEADBUG WITH
OVERHEAD REACH
PROCEDURE:
1. Perform the abdominal brace.
2. Slowly raise the hands over the
head.
3. Keep the abdominal tight to
prevent the back from arching.
4. Hold for one (1) to two (2)
seconds and return to the
starting position.
DEADBUG PRESS
OBJECTIVE:
- to activate the deep and
superficial core muscles while the
extremities are in motion.

STARTING POSITION:
- Lie supine on the floor and bend
the hip and knees at 90 degree
angles.
- Raise the hands over the
DEADBUG PRESS
PROCEDURE:
1. Press one knee with the
opposite hand.
2. Simultaneously reach upward
with the other hand and kick
back with the opposite leg.
3. Hold for one (1) or two (2)
seconds and return to the
starting position.
DEADBUG PRESS
PROCEDURE:
4. Keep pressing the hand against
the knee.
5. Repeat on the other leg.
DEADBUG WITH PULL
OBJECTIVE:
- to activate the deep and
superficial core muscles while the
extremities are in motion.

STARTING POSITION:
- Tie a towel or exercise band
around a pole.
- Lie supine on the floor with the
hip and knees bent at 90 degrees
DEADBUG WITH PULL
PROCEDURE:
1. Perform an abdominal brace.
2. Pull the towel or band tight.
3. Extend one leg at a time towards
the floor while keeping tension
on the towel or band.
PLANK SERIES
FRONT PLANK
OBJECTIVE:
- Improve anti-rotation capacity.

STARTING POSITION:
- Lie down on the floor in a prone
push-up position with the elbows
close to the sides and directly under
the shoulders, palms down and
hands facing forward.
- Extend the leg and dorsiflex the
ankles.
FRONT PLANK
PROCEDURE:
1. Perform abdominal brace.
2. Slowly lift the torso off the floor,
maintaining a stiff torso and
legs.
3. Continue to breathe while
holding the position.
4. Lower the body towards the
floor.
SIDE PLANK
OBJECTIVE:
- Improve anti-rotation capacity.

STARTING POSITION:
- Lie down sideways on the floor
with the legs extended and stacking
the feet, one on top of the other.
- Place the elbow directly under the
shoulder.
SIDE PLANK
OBJECTIVE:
- Improve anti-rotation capacity.

STARTING POSITION:
- Align the head with the spine and
keep the hips and knee in contact
with the floor.
SIDE PLANK
PROCEDURE:
1. Perform the abdominal brace.
2. Slowly lift the hips and knees on
the floor.
3. Keep the elbow positioned
directly under the shoulder.
4. Continue to breathe while
holding the position.
5. Lower the body towards the
floor.
SIDE PLANK–LEG OR ARM
UP
OBJECTIVE:
- Improve anti-rotation capacity.

STARTING POSITION:
- Lie down sideways on the floor
with the legs extended and stacking
the feet one on top of the other.
- Place the elbow directly under the
shoulder.
SIDE PLANK–LEG OR ARM
UP
OBJECTIVE:
- Improve anti-rotation capacity.

STARTING POSITION:
- Align the head with the spine
and keep the hips and knee in
contact with the floor.
SIDE PLANK–LEG OR ARM
UP
PROCEDURE:
1. Perform the abdominal brace.
2. Slowly lift the hips and knees of
the floor.
3. Raise the upper leg and continue
to breathe while holding the
position.
4. Lower the body towards the floor
and repeat on the other side.
RESISTANCE
TRAINING
RESISTANCE
TRAINING
- increases muscle strength by making your
muscles work against a weight or force.

- a beginner needs to train two or three times per

week to gain the maximum benefit.
RESISTANCE
TRAINING
- the major muscle groups of the human body
are the following:
RESISTANCE TRAINING
 THANK
YOU
THANK YOU
THANK
YOU
THANK
YOU