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PATHFIT 1 MOVEMENT COMPETENCY TRANING

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TRAINING PRINCIPLES
When you approach your multisport training, the best way to answer your questions is to better
understand the principles behind the work you are putting in to improve. These are seven basic
principles of exercise or sports training you will want to keep in mind:

Individuality
Everyone is different and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is based on a
combination of factors like genetic ability, the predominance of muscle fiber types, other factors in your
life, chronological or athletic age, and mental state.

Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help
your overall conditioning but won’t develop your skills at throwing or the power and muscular
endurance required to throw a fastball fifty times in a game. Swimming will help improve your aerobic
endurance but won’t develop tissue resiliency and muscular endurance for your running legs.

Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th
floor and stare out over the landscape. You can view this from both a technical skills standpoint as well
as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to
maintain your body position and breathing pattern well enough to complete the distance. In order to
swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the
necessary motions enough times to finish.

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.
This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up
distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well
as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The
same principle holds true for strength and power exercises.

Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results in
improved efficiency, less effort, and less muscle breakdown at that level. That is why the first time you
ran two miles you were sore after, but now it’s just warm-up for your main workout. This is why you
need to change the stimulus via higher intensity or longer duration in order to continue improvements.
The same holds true for adapting to lesser amounts of exercise.
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Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours between
multiple sessions in a day and longer periods like days or weeks to recover from a long season are
necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes
often neglect this. At the basic level, the more you train the more sleep your body needs, despite the
adaptations you have made to said training.

Reversibility
If you discontinue the application of a particular exercise like running five miles or bench pressing 150
pounds 10 times, you will lose the ability to successfully complete that exercise. Your muscles will
atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and
mitochondria density will reverse. You can slow this rate of loss substantially by conducting a
maintenance/reduced program of training during periods when life gets in the way, and this is why just
about all sports coaches ask their athletes to stay active in the offseason.

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing
frequently and consistently are so important if you want to improve your performance. Missed sessions
cannot really be made up within the context of a single season. They are lost opportunities for
improvement. Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally
planned on weekend B (progression & overload). Skipping your Monday swim means your swimming
skills and muscles won’t be honed or stressed that day (specificity). Missing a week due to a vacation
sets you back more than one week (adaptation and reversibility). Apply these principles to your training
to get a better understanding of your body and how to achieve success.

DIRECTIONAL TERMS AND ANATOMICAL MOVEMENT

Learning Objectives

By the end of this section, you will be able to:

 Demonstrate the anatomical position

 Describe the human body using directional and regional terms
 Identify three planes most commonly used in the study of anatomy
 Distinguish between the posterior (dorsal) and the anterior (ventral)
body cavities, identifying their subdivisions and representative organs
found in each
 Describe the serous membrane and explain its function

Anatomists and healthcare providers use terminology that can be

bewildering to the uninitiated. However, the purpose of this language
is not to confuse, but rather to increase precision and reduce medical
errors. For example, is a scar “above the wrist” located on the forearm
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two or three inches away from the hand? Or is it at the base of the
hand? Is it on the palm side or the back-side? By using precise
anatomical terminology, we eliminate ambiguity. Anatomical terms
derive from ancient Greek and Latin words. Because these languages
are no longer used in everyday conversation, the meaning of their
words does not change.

Anatomical terms are made up of roots, prefixes, and suffixes. The

root of a term often refers to an organ, tissue, or condition, whereas
the prefix or suffix often describes the root. For example, in the
disorder hypertension, the prefix “hyper-” means “high” or “over,” and
the root word “tension” refers to pressure, so the word “hypertension”
refers to abnormally high blood pressure.

Directional Terms

Certain directional anatomical terms appear throughout this and any other anatomy textbook
(Figure 1.13). These terms are essential for describing the relative locations of different body
structures. For instance, an anatomist might describe one band of tissue as “inferior to” another
or a physician might describe a tumor as “superficial to” a deeper body structure. Commit these
terms to memory to avoid confusion when you are studying or describing the locations of
particular body parts.

 Anterior (or ventral) Describes the front or direction toward the front of the body. The toes are
anterior to the foot.
 Posterior (or dorsal) Describes the back or direction toward the back of the body. The popliteus
is posterior to the patella.
 Superior (or cranial) describes a position above or higher than another part of the body proper.
The orbits are superior to the oris.
 Inferior (or caudal) describes a position below or lower than another part of the body proper;
near or toward the tail (in humans, the coccyx, or lowest part of the spinal column). The pelvis is
inferior to the abdomen.
 Lateral describes the side or direction toward the side of the body. The thumb (pollex) is lateral
to the digits.
 Medial describes the middle or direction toward the middle of the body. The hallux is the medial
toe.
 Proximal describes a position in a limb that is nearer to the point of attachment or the trunk of
the body. The brachium is proximal to the antebrachium.
 Distal describes a position in a limb that is farther from the point of attachment or the trunk of
the body. The crus is distal to the femur.
 Superficial describes a position closer to the surface of the body. The skin is superficial to the
bones.
 Deep describes a position farther from the surface of the body. The brain is deep to the skull.
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Figure 1.13 Directional Terms Applied to the Human Body Paired directional terms are shown as
applied to the human body.

Body Planes

A section is a two-dimensional surface of a three-dimensional structure that has been cut.

Modern medical imaging devices enable clinicians to obtain “virtual sections” of living bodies.
We call these scans. Body sections and scans can be correctly interpreted, however, only if the
viewer understands the plane along which the section was made. A plane is an imaginary two-
dimensional surface that passes through the body. There are three planes commonly referred to
in anatomy and medicine, as illustrated in Figure 1.14.

 The sagittal plane is the plane that divides the body or an organ vertically into right and left
sides. If this vertical plane runs directly down the middle of the body, it is called the midsagittal
or median plane. If it divides the body into unequal right and left sides, it is called a parasagittal
plane or less commonly a longitudinal section.
 The frontal plane is the plane that divides the body or an organ into an anterior (front) portion
and a posterior (rear) portion. The frontal plane is often referred to as a coronal plane.
(“Corona” is Latin for “crown.”)
 The transverse plane is the plane that divides the body or organ horizontally into upper and
lower portions. Transverse planes produce images referred to as cross sections.
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Figure 1.14 Planes of the Body The three planes most commonly used in anatomical and medical
imaging are the sagittal, frontal (or coronal), and transverse plane.

Body Cavities and Serous Membranes

The body maintains its internal organization by means of membranes, sheaths, and other
structures that separate compartments. The dorsal (posterior) cavity and the ventral (anterior)
cavity are the largest body compartments (Figure 1.15). These cavities contain and protect
delicate internal organs, and the ventral cavity allows for significant changes in the size and
shape of the organs as they perform their functions. The lungs, heart, stomach, and intestines, for
example, can expand and contract without distorting other tissues or disrupting the activity of
nearby organs.

Non locomotor:

- Skills are defined as movements of the body where one or more parts maintain in contact with
the ground (or apparatus), in which transportation of the body through space, or from place to
place is not required (Kirchner & Fishburne, 1998). These movements are performed with the
focus of maintaining a relatively stable base of support.

- These are movements that occur in the body parts or the whole body and do
not cause the body to travel to another space, the individual stays put in place
and moves only the torso, arms or legs or the entire body.
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Non-locomotor/stabilization skills:

• Bracing the core

• Breathing
• Dead bug Series
• (Lumbopelvic)Hip Bridge
• Rolling
• Bird Dog Series
• Press Up
• (Scapulothoracic)Scapular protraction & retraction, YTW
• Plank series
• Foundational core squat/series, split squat, lateral squats, and split stance deadlift

DEAD BUG

Lift your legs so your knees are directly over your hips. On an exhale, slowly lower your right
arm and left leg until they're just above the floor. On an inhale, bring them back to the starting
position. Repeat on the opposite side.

Hip Bridge
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Lie on your back with arms at your sides and palms of hands against the floor. Bend knees and
place feet hip-width apart, flat on the floor, creating a 90-degree angle. Tighten your lower back
and abs as you flex your glutes (butt) and press your hips up. Press heels into the floor as you
hold the bridge.

Rolling

Lie on your back with your legs straight and arms stretched out above you.
To roll to the right, lift up your left arm.
Stretch your left arm across your body, reaching along the floor on your right side.
Turn your head to the direction you want to roll in.

Allow your upper body and shoulders to follow this movement.

Relax your lower body, hips, and legs as they roll over until you are lying on your front.
To return to the starting position, lift up your left arm and reach it up into the air and back
towards your left.
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Bird dog

Draw your shoulder

blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the
floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the
floor. Hold this position for a few seconds, then lower back down to the starting position.

Press Up- Regression

From a prone position, the hands are placed under the shoulders with the elbows extended.
Keeping the back and legs straight with the toes touching the ground.

The body is lowered until the upper arm is parallel to the ground.

Then reverse the movement and raise the body until arm is extended.
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Scapular Protraction & Retraction

Squeeze the shoulder blades and elbows together to complete the motion. Lower the weight to
the starting position, then repeat the desired number of reps

Plank Series

Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are
directly under your shoulders and your forearms are facing forward. Your head is relaxed and
you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight
and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
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This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your
ears. Your heels should be over the balls of your feet.

Foundational core squat/series, split squat, lateral squats, and split stance
deadlift, standing fire hydrant, deep- squat thoracic rotation and spiderman
lunges.

Squat

• Stand straight with feet hip-width apart.

• Tighten your stomach muscles.
• Lower down, as if sitting in an invisible chair.
• Straighten your legs to lift back up.
• Repeat the movement.

Split Squat
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• Start in a split leg position, with one leg forward and one leg back.
• Flex your knees and lower your hips, until the back knee is just above the floor.
• Stand back up and return to the starting position.
• Repeat this movement for as many reps as recommended and then switch legs.

Lateral squat

• Start with your feet wider than your hips and your knees and toes pointing forward. ...
• Shift your weight into your right heel, push your hips back, and bend that knee while
leaving your left leg straight. ...
• Then, drive through your right foot to reverse the movement. ...
• Repeat on the other side.

Split stance deadlift

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The front of my right foot. So the toes. And the forefoot of my right foot is not solely a front foot
movement. Number two is I'm sending my hips and my butt back to the wall behind me.

Mobility training?

It combines mobility exercises that increase the range of movement and motions of your body
can perform. These includes flexibility, but also balance, pliability and strength. The full
combination is the best way to avoid injury.
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One great thing about mobility training is its diversity. You can easily adapt it to meet your
needs and your routine. From a pre-workout mobility exercise to a 10-minute full-body workout
to a full yoga workout.

However, it’s important to listen to your body. Bring mobility training slowly into your routine.
Firstly, start with one or two parts of the body, rather than immersing yourself in a full-body
mobility training session.

Ankle Mobility Training

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refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your
ankle is flexible, you have a greater range of motion during your activities.

If your ankles are weak, or if you’d like to boost your sports performance, ankle exercises and
stretching can improve your mobility and strength.

Including ankle stretching and strengthening in your daily routine will pay off in accident
prevention. Strengthening your ankles will also help you walk properly and prevent your knee
and hip muscles from weakening.

Ankle circles

• Put a rolled towel or foam roller under your ankle.

• Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise 10 circles.
• Move just your foot and ankle, not your leg.
• Vary the stretch by tracing out the letters of the alphabet with your big toe

Standing heel lifts

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• Stand with your feet about shoulder-width apart. Have a chair or the wall nearby for
support if you need it.
• Lift your heels off the floor so that you’re standing on the balls of your feet.
• Slowly lower your heels to the floor. Control is important for strengthening your muscles.
• Do 2 or 3 sets of 10 lifts each.

You can add resistance to this exercise by holding free weights while you lift your heels.

Toe-heel walks

• Walk about 30 feet standing on your toes.

• Turn around, and walk back standing on your heels.
• Repeat 3 to 5 times.
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Hip Mobility

Is an exercise that takes your hip joint through its full range of motion. It's very effective at
expanding the range of motion, improving hip function, and maintaining the overall health and
integrity of the joint.

Hip circle

• Stand straight with your feet a little wider than shoulder-width apart. Bend the knees
slightly and place your hands on the hips.
• Slowly rotate your hips, making big circles.
• Complete a set in one direction and then switch to the opposite direction.

Standing Fire hydrant

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• Stand with your legs hip-width apart. Bend your left leg to 90 degrees.
• Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without
moving the rest of your body.
• Lower your leg to starting position to complete 1 rep.
• Complete 3 sets of 10 repetitions.

Deep squat + Thoracic Rotation

This is a thoracic mobility exercise that is sport specific to the squat. Start by squatting down to
the bottom of your squat and give yourself added support by placing one hand on the floor.
While holding this position, rotate your torso and reach towards the ceiling with your free arm
and hand. Hold this position for 2-4 seconds before alternating sides. This exercise is typically
used as a warm-up to open up your shoulders and back to hold a barbell.
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Spiderman-Lunges

• Take a big step forward and drop down into a lunge position
• Place your hands on the ground, inside the forward knee
• Stretch out the back leg so your knee is straight and does not touch the ground anymore
• If you want to add a thoracic rotation, plant one hand on the ground and rotate your
thorax towards the bent knee
• Always make sure your hips remain straight and do not open to the side.

Shoulder Mobility Training

Shoulder mobility exercises help to loosen up the shoulder, decrease pain and improve arm
movement.
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allows you to achieve the proper body alignment on your exercises, and that leads to the greatest
transfer of power from your muscles into the object you're lifting.

Shoulder swings

Starting Position: Stand next to a table with your legs apart. Lean forwards, resting your good
arm on the table and let your sore arm hang down, completely relaxed.

Action: Gently shift your weight from side to side (movement coming from your pelvis) and let
your arm follow the movement, moving like a pendulum. Keep the movement rhythmical and
your arm relaxed

PERFORMANCE RUBRIC

CRITERIA 3 2 1
Demonstrates Demonstrates
excellent Demonstrates some
Knowledge in knowledge of knowledge of knowledge of _____
executing the executing and movement and movement, and
exercises performs performs with performance
movement free of few errors. has many
errors. errors.
Shows no
Performed with
attention to
little attention to
Execute with details of
details of
attention to movement and
movement, and
Technique details and shows demonstrates _____
student is not
mastery in little knowledge
proficient in
exercises. in
demonstrating
demonstrating
exercises.
exercises.
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Demonstrates
Demonstrates
unusual physical
above-average
strength and Demonstrates _____
physical strength
flexibility. below-average
and flexibility.
Body Awareness Demonstrates physical
Demonstrates
unusually strength and
above-average
advanced balance flexibility.
balance and
and physical
physical control.
control.
Student’s
The student has The student
Body Control/ sequence shows
less control of the does not show
Movement total control of
movement. control at all.
movement
Total
_____ /
15+85=______

CHAPTER 4- LOCOMOTOR

1. Baby Crawl

How To Crawl

There are more ways to crawl than you may think. For the most basic crawl, follow
the steps below:

1. Get on your hands and knees.

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2. Make sure your hips align with your knees and your hands are shoulder-width
apart.
3. Move your right hand and left knee forward and then vice versa.
4. Brace your core as you move forward.

Besides the basic crawl, there are more complicated ways to crawl that can involve:

 Keeping your limbs straight while you crawl

 Crawling on the balls of your feet, known as a "bear crawl"

If you are considering participating in some crawl exercises, Johnson had three
reasons to join the babies:

2.BEAR CRAWL

The bear crawl exercise works the entire body and is commonly included in boot
camp and CrossFit workouts, spartan training, and other high-intensity exercise programs.
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Intermediate and advanced exercisers can benefit from including this move in their total body
workouts.
Also Known As: Crawl, mat bear crawl
Targets: Core, back, arms, and legs
Level: Intermediate

How to Do a Bear Crawl

No equipment is needed for this exercise, but you do need a wide-open space in which to move.
An outdoor space is ideal. Indoor spaces like a gymnasium or tennis court also work well.

Start the bear crawl in a push-up position. Hands are beneath the shoulders, the back is strong,
and your core is engaged. The feet should be hip-distance apart with heels off the floor.

1. Move forward by simultaneously moving the right hand and the left leg in a crawling motion.
Your knees never touch the ground.
2. Switch sides immediately after placing weight on the right hand and left leg, moving the left hand
and right leg forward.
3. Continue in a crawling motion, moving forward for your desired number of steps or distance.

3.CRAB WALK

How to do Crab Walk:

 Step 1: Sit down with your butt on the ground.

 Step 2: Now raise up so that only your hands and feet are
touching the ground.
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 Step 3: Begin to walk on your hands and feet backwards and
then forwards for the desired amount of time or distance.

Details

crab walk is a calisthenics and total body exercise that primarily

targets the shoulders and to a lesser degree also targets the abs,
biceps, chest, glutes, middle back, traps, triceps and hamstrings

Learning proper crab walk form is easy with the step by step crab walk
instructions, crab walk tips, and the instructional crab walk technique
video on this page. crab walk is a exercise for those with a
intermediate level of physical fitness and exercise experience. Watch
the crab walk video, learn how to do the crab walk, and then be sure
and browse through the crab walk workouts on our workout
plans page!

4.GORILLA WALK
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The gorilla crawl is an amazing exercise for lower body strength. Since you’re supposed to be in
a squat position while doing it, your knee joints become stronger and the mobility of your hip
increases as a result. This tones your thighs and gets your legs to look sharper and more shapely.
Besides, the gorilla crawl is wonderful for the arms and shoulders, as these muscles bear the
weight of the body.

Follow these steps:

 Go into a squat position with your feet shoulder width apart.

 Place your palms on the floor to the right.
 Lift your feet off the floor and place them to the right of your palms.
 Do this is a seamless motion to crawl across in the rightward direction.
 Repeat the same movements to crawl leftwards.
Practise these crawling variations for incredible core strength!
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5. PLANKING WALK

1. Begin by standing with your feet hip-distance apart, look straight ahead, and keep
your upper body straight.
2. Step with your left foot by raising your knee to hip height while standing on your
right leg.
3. Lower your left foot below your center of mass.
4. Raise your right foot and repeat the movement.
5. Continue alternating sides and moving forward.

Your arms should follow your leg movements, as they do when you are running. As you
are doing the high knee march your foot should be bent towards your shin (dorsiflexion).

6. SKIP FORWARD
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1.

March with high knees. Locomotive skills are one of three essential motor skills; the
other two being stability and manipulative skills.[1] If skipping is difficult, then start with
some of the more basic locomotive skills and work your way up.[2] Marching with high
knees mirrors the movement of skipping closely. Bring one foot up and bend at the knee
to create a 90 degree angle. As you step forward, bring the other leg up in a quick
motion.

 Keep your eyes focused forward and swing arms opposite of your feet. If
the left foot is up in the air, the right arm should swing forward and vice
versa.
2.

Jump with both feet. Stand with feet close together and push off with both feet. Try
lifting your feet off the ground at the same time. Practice landing quietly by landing on
your toes and letting your ankles and knees bend. See how high you can jump.

 Add a jump rope and try jumping rhythmically. Extend your knees,
ankles and hips as you jump. The main bounce should happen in your
ankle. Activate the elasticity in your achilles tendon as you jump up and
down.[3]
3.

Hop one foot at a time. Learning to hop on one leg is a prerequisite skill to hopping. Lift
one foot up, bending at the knee, and hold it there. Balance on your standing leg and try
to stabilize by tightening the muscles in that leg. Once you have steadied yourself, lift off
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your heel and push off the ground with the ball of your foot. Try landing an inch or two
forward back onto the ball of your foot.

 Keep yourself balanced by bringing your arms to your sides in a wide A

shape.
 Switch feet and try balancing on the other foot.
4.

Practice galloping. Thrust your foot up and bend at the knee. Step forward with the
lifted foot and shift your weight into the foot in front of you. Quickly close the gap
between your feet by moving your back foot forward, so it rests just behind the front foot.
Continue this motion forward with the same foot.

 Make sure you switch sides and gallop with your other foot.
 A gallop is nearly as difficult as skipping. Once you’ve mastered the
gallop, you can then move on to skipping.

Skipping From Leg to Leg

1.

Step forward, then hop on that foot. The basic skipping motion is step, hop, step, hop.
[4] Start by stepping forward with one foot, then hopping on that same leg. It helps to
step on just the balls of your feet, keeping your heel lifted. Push off your ball and propel
yourself forward a few inches as you jump. Land lightly with bent knees.[5]

 Point your toes in the direction you want to be skipping towards.

 Keep your head up and eyes forward. You may need to look at your legs
as you get used to the motion, but eventually you should look up and
ahead.
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 Hold your abs in and chest up. Keeping a good posture will add height
and distance to your skips.
 When you land, don't make a lot of noise. If the ground makes a loud
noise when you land, you’re wasting too much energy. Keep control of
the jump through your Achilles tendon and knees.
2.

Repeat that motion on the other leg. After landing, step forward with the other leg and
repeat the previous motion. Step on the ball of your foot, hop, then land lightly with a
bent knee.

 Another way to think about skipping is to add hops in while marching.

Practice marching with high knees. When you lift up one leg with knees
bent, the standing leg should do a hop. Repeat on the other leg.
Continue the march-hop motion in a series.
3.

Lift and bend your non-stepping foot. Let your foot that isn't hopping go with the
momentum by moving it forward and letting it rise about 45 degrees. To increase the
energy of your hops, you can lift your knee to as much as a 90 degree angle.
4.

4
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Swing your arms in alternate directions. Getting your arm actions right has a small
but important role in improving your jump performance.[6] Keep your arms relaxed and
let them swing with the momentum.

 Swing your arms forwards and backwards, not side to side, just as you
do with walking.
 As your left knee pops up, swing your right arm forward, and vice versa.
5.

5
Speed up as you get comfortable with the motion. Try going faster, increasing the
distance between each skip, and jumping higher.
 If you’re having problems, try slowing down and doing it one foot at a
time. You can skip in place by stepping on one foot, hopping straight up
and down. Then shift your weight to the other foot and hopping straight
up and down again. Once you get comfortable with this, try skipping in
motion again.

7. SIDE SHUFFLE
 UC METC COURSE PACK
PATHFIT 1 MOVEMENT COMPETENCY TRANING
Prepared by: Neil John Diola
Side Shuffle Instructions

1. Stand with your feet a little wider than hip-width apart, bend your hips and knees back
and point your toes forward.
2. Take a few quick steps to the left and then touch your left foot with your left hand.
3. Repeat on the right side.

Proper Form And Breathing Pattern

Lower your body into a squat position with your knees over your ankles. Look straight
ahead, keep your chest up and your back straight. Take a few quick steps to the side and
then deepen the squat as you touch your foot with your hand.

8. SKIP LATERAL

9. CARIOCA