Fundamental Movements and Exercise Techniques

Body Weight Squat

Place your fingertips on the side of your head
Squat as low as you comfortably can

Lunge & Twist

Cross your arm and place your hands on your shoulders with your elbows pointing straight a head.
Perform a forward lunge then rotate toward the forward knee. Just rotate toward the knee then return to center.
Return to the standing position.

Push up

Perform the standard push up

Bend & Pull

Start with your arms stretched overhead. •
Bend forward allowing your arms to drop under your trunk. •
Pull your hands into your body as if you were holding onto a bar and performing a barbell rowing exercise. •
Return to the start position with your arms stretched overhead.

Single Leg Squat

Perform a single leg body weight squat with your fingertips on the side of your head and the non-stance leg positioned behind the body.
Squat as low as you comfortable can.

Movement Skills

The human body is made to move. We need to Move More and Sit Less (Duhammel, 2015), because sitting is the next smoking. This module covers concepts and activities designed to make you move NOW! A review of locomotor and non-locomotor movements will serve as a scaffold in performing different movement skill-based exercises.

You can actively participate in a variety of physical activities with confidence and competence if you learned the fundamental movement skills such as non-locomotor, locomotor and object control. These simple skills serve as the foundation for more complex skills that are necessary in helping you to be physically literate. Physical literacy is the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life." (International Physical Literacy Association, May 2014) When your movement’s skills are developed, it will provide the basis for physical literacy where you can develop sport specific and complex movements. In a long term, you can enjoy participating in a wide array of physical activities with confidence and competence.

Non-Locomotor Movements – “Moving Without Moving from one place to another is the tag line of this movement “These are movement patterns that is done in a stationary manner. These are sometimes term as stability skills that includes the movement of the libs and sometimes referred to as “axial movements” where movement revolves around an axis.

Bend/flex – movement that decreases the angle of the bone e.g. moving the forearm towards the shoulder, bending the trunk sideward, movement of the wrist in calling for someone “come here”, moving the wrist toward the forearm

Stretch/extend – movement that increases the angle of the bone e.g. straightening the arms upward/forward/sideward, upward movement of the legs from squats, moving the arms upward when we do stretch in the morning

Lift/raise – movement that elevates a part of the body e g. raising the knees, raising the shoulders, lifting the legs forward/sideward/backward, raising the arm for a gesture of goodbye

Twist/turn/rotate- a movement around an axis e.g moving the shoulder from left to right, movement of the neck in saying” no”, opening the cap of the bottle

Swing/sway – movement from a fix point to the other end. e.g swinging of the arms forward and backward while walking

Pull – movement that brings an object towards you e.g upward movement in the pull ups, pulling in tug of war

Scapular retraction -pulling the shoulder blades together and backward, e.g downward movement in the push up

Non-Locomotor Based Activities

Bracing the Core

The core is part of the body part in the trunk area. Commonly, some would consider the abs as the whole of the core muscles, but in reality, the core includes the front, side and back muscles. Some of the muscles involved are as follows:

a. Rectus abdominis -This is the well kwon “six pack” ab muscles primary responsible for bending the spine.

b. External obliques/Internal obliques – these are located on either side of the rectus abdominis that is responsible for twisting the torso, bending and flexing the spine.

c. Transvers abdominis – muscle that is located deep in the abdomen that is responsible for stabilizing the spine, organ compression and abdominal wall support

d. Latissimus dorsi- commonly called “lats” located at the back responsible for stabilizing the back and contributes to twisting movement of the trunk.

e. Erector spinae- these are postural muscles that’s extends that length of the back. The function of this muscle is to extend and rotate the back as well as bend from side to side.

Bracing the core is basically tightening up all the core muscles from the front, side and back to create stability of the spine in 360 degrees. When we engage the core, we brace our body for a simple to vigorous physical activity. Bracing is also done in a right way by following the mechanics of correct breathing using the diaphragm, a very important and efficient muscle that supports breathing. This is located at the base of the lungs which appears to be a large dome- shaped muscle.

Dead Bug Series

This is a very good alternative exercise for crunches and gives better benefits as it develops the entire front and side of the core because crunches do work only in the upper abs. Aside from its function to develop the core, it also helps develop the power, prevents injury, and improve appearance by flattening the abs. This is based from the Beginners Dead Bug (Dr. Leigh Roberts, 2017).

Dead bug warm- up – From a half lying position (back on the floor, knees up and both feet on the ground, hands on the floor) Raise left leg at 90 degrees angle and reach with your right hand (inhale) shoulders down in the floor and jaw relax. Then back to original position and exhale. Repeat with the other leg and hand to finish one cycle.… Maintain a neutral position by performing abdominal bracing.

Basic Dead bug -In the same lying position, keep both legs up at 90 degrees and both arms raised pointing up the ceiling with shoulder protracted (inhale). As you exhale, drop R leg down toes almost touching the floor together with the opposite arm (left) almost touching the ears. Lower back stays flat on the floor. Maintain a neutral spine in the entire movement. Repeat with the other opposite limbs to finish the cycle. Hug Knees after doing it to feel rested

Unilateral Dead bug – From the same lying position with both legs up at 90 degrees, drop right arm and right leg together away from each other. The left hand touches the left knee doing the abdominal brace and maintaining a neutral position. Remember to have the belly flat on the floor, shoulders down and jaw relaxed. Repeat with the other limbs (Left leg, left arm)

Dead Bugs Legs Only (alternately)- In a lying position with legs up at 90 degrees, positions arms towards the ceiling using shoulder protraction. Engage your core by moving/dropping the legs alternately down with toes almost touching the floor. Lower back stays flat on the floor.

Dead bugs Legs only (both legs) – following the dead bag alternate legs procedure, this time drop both legs together toes almost reaching the floor while maintaining the arms raised up to the ceiling.

Bird Dog Series

This exercise is done on the floor using the weight of the body as the resistance. It strengthens the core muscles and the lower back muscles. The main target is the erector spinae (muscle at the back) which is responsible for the extension, flexion and rotation of the spine. The following exercises are is based from the Bird Dog Series by vimleague (2017).

Single Limb -Start with a kneeling position where the hands are firmly positioned (shoulder width) on the floor, the back is straight (like a dog)and hands are directly below the shoulders. Raise the limbs in opposite pattern starting with the right arm up at shoulder level (hold for 2 seconds), bring down, followed by the left leg up still for 2 seconds, bring down. Then repeat with the other limbs (Left arm, Right Leg) to complete the pattern. Whenever you feel out balance in raising your limb, remember to keep your core tight to help you with the stability.

Double opposite limbs – From the starting position (Single Limb) with the hands directly below the shoulders. Lift two opposite limbs off the floor starting with the right arm and left leg creating a straight line from the hand to the foot. Hold this for 5 seconds. Switch over to the other opposite limbs (Left arm, right leg) and do the same. Keep your arms and legs parallel to the floor.

Adding inward pulse – Same starting position, Raise R arm and Left leg parallel to the floor, bring the elbows to the knee (inward pulse) below the abdomen then extend limbs away from each other parallel to the floor. Repeat with the other opposite limbs. The goal is to keep focused and maintain stability. Don’t be too fast, focus on the form.

Adding Upward pulse - Similar with level 3, but this time do 2 inward impulse, with the Right arm and Left leg, then from the last position (limbs parallel to the floor) move both limbs up four times just like flying (upward pulse). Repeat the same procedure with the other opposite limbs (Left arm right leg). This targets the glutes, back and core muscles.

Plank

This is a practical and simple exercise done using the body weight as resistance. It is use to strengthen the entire core

Low plank/elbow plank – start with dropping the elbows and forearm on the floor. The hands can be clasped or straight forward. Keep Knees off the floor. Extend the legs and come up to your toes. Make the core hollow (deep) by sucking it in (just like putting on a pair of jeans), squeeze the glutes and maintain a firm base into the ground, protract the scapula. Avoid sinking down your body and making a straight line, its not ideal for plank, you are retracting your scapula. It should be protracting the scapula.

High plank/straight arm plank – from a push up position, extend your arms up ,look down on the floor to avoid stress on the cervical spine, lift the hips off the floor but toes stay on the floor to complete the base of support.

Elbow to high plank – perform the elbow plank then switch to high plank with the right and left arm alternately. Then repeat the pattern

HIGH Side plank – Do the high plank with one arm support with the other hand on waist or raised up. Feet can be together sideways or one in front of the other

ELBOW side PLANK -position yourself by lying on your Right side with the Right elbows and forearm on the floor, legs and hips off the floor. Feet can be together sideways or one is in front of the other. Repeat on the other side to target the obliques. The free hand can be placed on waist or raise up pointing the ceiling

Squats

Is an effective dynamic training exercise for strengthening and shaping the lower extremities specially the backside.

Basic squats - Stand with feet shoulder width apart, toes pointing forward, hands can be clasped in front of the chest or arms can be raised parallel to the floor palms down. Bend the knees reaching 90 degrees making it sure that knees are in line with the toes. Press on toes to go back to the starting position. Repeat the process.

Squats plus leg raise – Do the basic squats but as you go up, raise right leg sideward parallel to the floor. As you bring down your raised leg, do the basic squats again then moving up raising the other leg (left).

Squats with leg lift at rear – Do basic squats, as you go up, raise one leg at the back (height depends on your level). Do the same basic squats again and raise the other leg at rear. Repeat the process.

Side squats – Step right foot sideward right and do the squats. Close right foot to left at the center. Do the same with the left foot. Repeat the procedures.

Ski squats – stand with feet 2 t 3inches apart, bend the knees(twice) . You can go lower for as long as the knees do not go beyond the toes.

Squat jump- do a deep squat then jump as high as you can then land and do squats again.. make sure to keep the knees on top of the feet in landing. Start low so that ou can have a higher jump.