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PathFit1 Handout Edited 2 1

The document outlines the content and activities for a PathFit 1 training course which focuses on developing movement competency through non-locomotor skills, locomotor skills, and core strength training exercises that target the primary movement patterns. The training covers topics like cardiorespiratory endurance, the kinetic chain, core stability, balance, and includes exercises like planks, bird dogs, squats, lunges, and pushes and pulls using body weight and external loads.

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Jon Garcera
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569 views104 pages

PathFit1 Handout Edited 2 1

The document outlines the content and activities for a PathFit 1 training course which focuses on developing movement competency through non-locomotor skills, locomotor skills, and core strength training exercises that target the primary movement patterns. The training covers topics like cardiorespiratory endurance, the kinetic chain, core stability, balance, and includes exercises like planks, bird dogs, squats, lunges, and pushes and pulls using body weight and external loads.

Uploaded by

Jon Garcera
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PathFit 1: Movement Competency

Training
---------------------------------------------------------------------------------------------------------
Jo-ann Gimenez Grecia
July 28-29, 2022
Bicol University
PathFit 1
• Physical Activity towards Health and
Fitness (PATHFit or Pathfit)
• Tertiary PE (PE 1-4)
PathFit 1
• Tertiary PE program has Active and
Healthy Living as one of its outcomes.
This is achieved through the adaptation
of movement competencies to physical
activity pursuits.
PathFit 1
• Movement competency and
confidence allows the learner to
engage in a variety of moderate-to-
vigorous physical activities resulting in
improvements in one’s fitness levels as
well as optimizing health by way of
reducing health risk factors (i.e.,
physical inactivity, sedentary
behaviors, stress).
PathFit 1
• As part of healthy living, food and
beverage consumption patterns are
periodically evaluated based on dietary
recommendations for the purpose of
building healthy eating habits (CMO 39
Series of 2021).
PathFit 1
• This intensive training is intended to
be a walk-through of the PATHFit1
Movement Competency Training
course content, teaching-learning
activities, and assessments with the
objective of building the capacity of
the participants to deliver the said
course effectively.
Heart Rate
• Cardiorespiratory
Endurance
 Resting heart rate
(RHR)
 Maximum heart
rate (HRmax)
 Hear rate reserve
(HRR)
 Target heart rate
(THR)
Kinetic Chain
• Anatomically, the
kinetic chain describes
the interrelated groups
of body segments,
connecting joints, and
muscles working
together to perform
movements and the
portion of the spine to
which they connect.
Kinetic Chain
• The upper kinetic chain
consists of the fingers,
wrists, forearms,
elbows, upper arms,
shoulders, shoulder
blades, and spinal
column.
• The lower kinetic chain
includes the toes, feet,
ankles, lower legs,
knees, upper legs, hips,
pelvis, and spine.
Kinetic Chain
Exercise Selection
Movement Literacy
•  "Movement Literacy is your ability to read
and write movement patterns."
• - Movement literacy means that "not only
can you identify movement patterns, you can
reproduce it as easily as another person."
• - "Most of your questions about fitness may
be inappropriate if you can't read and write
movement patterns."
•  
Core
• Posture Posture
assessment can
detect congenital
or functional
problems that may
contribute to
injury.
Terms

• Anatomical reference position


• Directional terms
• Movement terms
Part 1

Core stability and


non-locomotor skills training
Core stability

Non-locomotor
or stabilization skills
Breathing and Bracing
Core Stability Exercises

 Deadbug series
 Rolling
 Plank series
 Bird dog series
Deadbug Series

Key Points:

• Exercise Progression & Regression

• Spotting techniques
Turning/Rolling/Twisting
Scapulothoracic Exercises
Key Points:

• Activation

• Shoulder mobility

• Y-T-W
Lumbo-pelvic Exercises
Key Points:

• Activation

• Glute hip bridge


Plank Series

 Elbow/Low plank

 Straight arm/High plank

 Front & side


Bird Dog Series
Squat Sequence
Training Guidelines

• Static position for an extended time

• Progress by increasing the time/reps; narrow


base of support; unstable surface and
application of external resistance (e.g. load)

• Mastery of technique prior to progression


Part 2

Locomotor skills training


Crawling series

 Crawling vs. creeping

 Linear and lateral movements


Exercises for Balance

• Static vs. dynamic balance


Joint mobility exercises
Locomotor skills

 Land
• step-down
• reverse drop

 Jump
Locomotor skills

 Linear & lateral movements

 Run
• arm action
• leg action
Locomotor skills

 Slide/shuffle
 Backpedal
Locomotor skills

 Hop
 Step-hop
 Skip
 Leap
Part 3

Core strength training

Primary movement patterns


Part 3

Core strength training

Primary movement patterns


in resistance training
(lower and upper body)
Lower body exercises

 Squat
 Hinge
 Lunge
Squat
Hinge
Lunge
Upper body exercises

 Push & pull

 Vertical & horizontal


Horizontal push
Horizontal pull
Vertical push
Vertical pull
Movement Competency Screen (M. Kritz, 2012)

• Squat

• Lunge and twist

• Push-ups

• Bend and pull

• Single leg squat


Primary movement patterns
in resistance training
• Lower vs. upper body exercises

• Lower body: squat, lunge, hinge

• Upper body: push & pull; horizontal and vertical directions

• Body weight and external load

• Exercise program variables: set, rep, load & rest interval

• Exercise regression & progression


Training Guidelines for Musculoskeletal Fitness

• Set, rep, load & rest interval

• Training frequency & duration

• Training volume

• Balance

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