PATHFIT

PRELIM

Locomotor movements

transport the body from one place to another, such as walking or running.

Non-locomotor movements

done in one stationary spot without traveling, such as bending or stretching.

Manipulative movements

a person uses their hands, feet, or other body parts to give force to, receive force from, or control an object.

Core muscle group

efers to the collection of muscles surrounding the abdomen, lower back, pelvis, and hips that work together to stabilize the spine, maintain balance, and support body movement.

Rectus abdominis

the “six-pack” muscles at the front of the abdomen.

Transverse abdominis

the deepest abdominal muscle; helps stabilize the spine.

Internal and external obliques

located on the sides of the abdomen; help with twisting and bending.

Erector spinae

muscles along the spine that help keep the back upright.

Multifidus

small muscles along the spine that provide spinal stability.

Diaphragm

the main breathing muscle, which also contributes to core stability.

Pelvic floor muscles

support the pelvis and help stabilize the trunk.

Gluteal muscles

especially the gluteus maximus and medius; they help stabilize the pelvis and hips.

Bracing

• Tightens all the core muscles around the trunk.

• Creates a firm, stable torso.

• Useful for lifting, sports, and exercises requiring stability.

• Feels like preparing the stomach for a gentle punch.

Hollowing

• Pulls the belly button inward toward the spine.

• Focuses mainly on activating the deep abdominal muscles.

• Often used for improving awareness and control of the deep core.

• Feels like “drawing the stomach in.”

Exercise progression

the process of making an exercise more challenging as a person becomes stronger or more skilled. It helps improve strength, endurance, and performance.

Exercise regression

the process of making an exercise easier when the current version is too difficult or when someone is still learning proper technique.

Physical fitness

is the ability of a person to perform daily activities, exercise, and physical tasks efficiently without excessive fatigue, while still having enough energy for other activities.

Cardiovascular Endurance

This is the ability of the heart, lungs, and blood vessels to provide oxygen to the muscles during continuous physical activity. Activities such as running, swimming, cycling, and brisk walking can improve it.

Muscular Strength

is the ability of a muscle or muscle group to produce force. For example, lifting or carrying a heavy object requires this.

Muscular Endurance

the ability of muscles to perform repeated movements or maintain a contraction for an extended period. Exercises such as planks, push-ups, and sit-ups can help develop it.

Flexibility

refers to the ability of the muscles and joints to move through an appropriate range of motion. Good ___ can make movements easier and may help reduce the risk of injury.

Body Composition

refers to the proportion of fat, muscle, bone, and other tissues that make up the body. Maintaining a healthy this is influenced by physical activity, nutrition, genetics, and lifestyle.

Progression

means gradually making an exercise more challenging as a person becomes stronger or more skilled.

Regression

means modifying an exercise to make it easier when the original movement is too difficult or when a person is still learning proper technique.

Musculoskeletal fitness

refers to the ability of the muscles, bones, joints, and connective tissues to support movement and perform physical activities effectively.

Bracing

is the action of tightening the muscles around the entire trunk—including the abdominal muscles, sides, and lower back—while keeping the spine stable.

Hollowing

is the action of drawing the abdomen inward toward the spine to activate the deeper abdominal muscles, particularly the transverse abdominis.

Bracing Steps

• Stand or lie in a comfortable position.

• Take a normal breath.

• Tighten your abdominal muscles as if preparing to receive a gentle punch to the stomach.

• Keep the tension while continuing to breathe normally.

• Avoid sucking your stomach inward excessively.

Hollowing steps

• Lie on your back or sit comfortably.

• Relax your stomach.

• Gently pull your belly button inward toward your spine.

• Hold the contraction while breathing normally.

• Avoid holding your breath or strongly squeezing the entire body.

Toe Touch

stretches the hamstrings and lower back.

Arm Across Chest Stretch

stretches the shoulders and upper back.

Quadriceps Stretch

stretches the muscles at the front of the thigh.

Butterfly Stretch

stretches the inner thighs and hips.

Cat-Cow Stretch

promotes movement and flexibility of the spine.

Side Stretch

stretches the muscles along the sides of the torso.