Movement Competency, Functional Training, and Wellness Fundamentals

Movement Competency Training (MCT): Systematic coaching focused on foundational movement quality, joint stability, and neuromuscular control before adding external load.
Functional Training (FT): Training that replicates multi-joint, multi-planar movement patterns required in daily life, work, or sport.
Physical Fitness: A multi-dimensional state of well-being characterized by physical capacity, physiological health, and readiness to handle daily stressors.
Wellness: An integrated, holistic state of health spanning all domains of human experience rather than the mere absence of disease.

Push: Moving a load or resistance away from the torso (e.g., push-up, bench press).
Pull: Drawing a load or resistance toward the torso (e.g., row, pull-up).
Abduction: Moving a limb or body part away from the midline of the body.
Adduction: Moving a limb or body part toward the midline of the body.
Flexion: Decreasing the angle between two bones at a joint (bending).
Extension: Increasing the angle between two bones at a joint (straightening).
Hyperextension: Extending a joint beyond its normal anatomical range of motion.
Plantarflexion: Pointing the foot/toes downward away from the shin.
Dorsiflexion: Pulling the top of the foot upward toward the shin.
Rotation: Twisting or pivoting a limb, spine, or segment around a longitudinal axis.
Circumduction: Moving a limb in a circular or cone-shaped path combining flexion, extension, abduction, and adduction.

Push: Horizontal or vertical pressing mechanics for the upper body.
Pull: Horizontal or vertical pulling mechanics for the upper body.
Rotation: Rotational power transfer through the core and hips.
Gait: Locomotion mechanics including walking, running, and rhythmic weight transfer.
Hinge: Hip-dominant bending pattern maintaining a neutral spine (e.g., deadlift, kettlebell swing).
Squat: Knee-and-hip dominant lowering pattern with an upright torso.
Lunge (Lounge): Single-leg split-stance lowering and driving pattern.

Standard Squat: Executed with feet positioned shoulder-width apart, following normal knee and foot tracking.
Sumo Squat ( $45^\circ$ ): Characterized by a wide stance with toes turned outward at $45^\circ$ , targeting the inner thighs and glutes.
Plié Squat: Characterized by a wide stance combined with extreme turnout, executing a deep, upright torso drop.
Forward Lunge: Stepping forward into a split stance, loading deceleration forces on the front leg.
Side Lunge: Stepping laterally, loading the hip and adductors of the working leg.
Back Lunge: Stepping backward into a split stance, offering high knee stability and lower shear stress.

Physical: Encompasses physiological functioning, nutrition, rest, and physical capacity.
Emotional: Understanding, coping with, and expressing feelings constructively.
Social: Building healthy, supportive, and reciprocal interpersonal connections.
Mental: Cognitive clarity, psychological resilience, and stress appraisal.
Intellectual: Engaging in creative, stimulating, and lifelong learning or critical thinking.
Spiritual: Finding meaning, values, purpose, or connection beyond oneself.
Occupational: Finding satisfaction, growth, and balance in work or vocation.

Sleep Duration: Requiring adequate sleep ranging from $8\text{--}10\,\text{hours}$ per night.
Hydration Baselines: Standard daily hydration recommendations sit closer to $3\text{--}4\,\text{liters}$ maximum for active individuals, with reference baselines noted up to $8\text{--}10\,\text{L}$ .

Health-Related - Cardiovascular Endurance: Efficiency of the heart, lungs, and vascular system to supply oxygen during sustained aerobic work.
Health-Related - Muscular Strength: Maximum force a muscle or muscle group can generate in a single effort.
Health-Related - Muscular Endurance: Ability of a muscle to repeat contractions or sustain force over time without premature fatigue.
Health-Related - Flexibility: Range of motion available through a joint or group of joints, influenced by muscle and tendon extensibility.
Health-Related - Body Mass Index (BMI): Screening ratio of weight-to-height, calculated as: $\text{BMI} = \frac{\text{weight (kg)}}{\text{height (m)}}$
Skill-Related - Agility: Ability to rapidly change body position or direction with precision and control.
Skill-Related - Speed: Capacity to cover a distance or execute a movement cycle in minimal time.
Skill-Related - Reaction Time: Latency duration between sensory stimulus presentation and motor response initiation.
Skill-Related - Coordination: Harmonious integration of visual, muscular, and neural pathways to execute complex multi-limb patterns.
Skill-Related - Balance: Maintenance of the center of mass over the base of support under static or dynamic conditions.
Skill-Related - Power: Rate of force development, calculated as: $\text{Power} = \text{Force} \times \text{Velocity}$

Bracing Mechanism: Locking the core by establishing $360^\circ$ internal air pressure.
Anti-Rotation: Exercising resistance against twisting forces, such as with the Pallof press.
Anti-Lateral Flexion: Exercising resistance against side-bending movements, such as with the Side plank.
Anti-Extension: Exercising resistance against arching or sagging of the lower back, such as with the Dead bug.
Core Primary Job: Functioning as a force transfer mechanism, acting as a solid bridge moving power between the legs and the upper body.

Stability: Control and maintenance of holding joints still or locked while under external load.
Mobility: Active movement executed through a complete range of motion.

Fundamental Locomotor Movements: Moving the body from point A to point B, including walking, running, leaping, and hopping.
Fundamental Nonlocomotor (Stability) Movements: Axial movements performed in place, including bending, twisting, swaying, and balancing.
Fundamental Manipulative Movements: Applying or receiving physical force to or from external objects, including throwing, catching, kicking, and striking.
Sport-Related Movement: Specialized, refined execution of fundamental patterns contextualized by tactical rules, implements, or competitive constraints (e.g., basketball layup, tennis serve).
Expressive Movement: Movement utilized for communication, artistic expression, or emotional storytelling (e.g., dance, theatre choreography, somatic body language).