INTRODUCTI

ON TO
MOVEMENT
 CLASS OBJECTIVES
INTRODUCTION TO MOVEMENT

● Define Movement Training/Exercise;

● Demonstrate understanding of the movement
training/exercise and safety;
● Examine rules related to safety and risk factors of
movement training/exercise.
 Introduction to Movement
INTRODUCTION TO MOVEMENT

●Movement (move·ment)
/ˈmo͞ ovm(ə)nt/
○ the act or process of moving (Merriam-
Webster)
○ the act or process of moving people or things
from one place or position to another
(Britannica)
 Introduction to Movement
INTRODUCTION TO MOVEMENT

●Movement (move·ment)
/ˈmo͞ ovm(ə)nt/
○ the act or process of moving (Merriam-
Webster)
○ the act or process of moving people or things
from one place or position to another
(Britannica)
 Introduction to Movement
INTRODUCTION TO MOVEMENT

Physical Activity vs.

Exercise vs. Fitness:
What's the Difference?
 Introduction to Movement
INTRODUCTION TO MOVEMENT

● Physical activity is any bodily movement that involves your

muscles and expends energy.

● Exercise is physical activity that is planned, structured and

repetitive.

● Fitness is the goal of exercise. It means improving the health

and efficiency of the various systems of your body,
 Movement Exercise
INTRODUCTION TO MOVEMENT

The body is made up of several complex systems that

work together as one unit. In functional training, one
should focus on movement patterns (rather
than isolated muscle groups) to build total-body
strength, power and stamina.
 7 Basic Movement
INTRODUCTION TO MOVEMENT

● Pull
○ the pulling motion which consists of pulling
a weight toward your body or your body
towards your hands.
● Push
○ This movement involves pushing a weight
away from your body or your body away
from an object.
 7 Basic Movement
INTRODUCTION TO MOVEMENT

● Squat
○ considered to be the most complex
movement the human body is capable of.
● Lunge
○ which involves your body in a less stable
position of one foot further forward than the
other. Since your body is at a disadvantaged
stance, this movement set demands greater
flexibility, stability and balance.
 7 Basic Movement
INTRODUCTION TO MOVEMENT

● Hinge
○ Which are executed by kicking your butt
back and leaning your torso forward while
maintain a neutral spine.
● Rotation / Twist
○ Unique from the other six movements
because of the plane that it works in. The
other exercises involve moving forward and
backward or side to side, yet rotation
involves twisting at the core.
 7 Basic Movement
INTRODUCTION TO MOVEMENT

● Gait

○Which is the technique of

walking. This might seem
trivial, but walking is a
fundamental movement.
INTRODUCTION TO MOVEMENT

BODY
MECHANICS
AND POSTURE
 Body Mechanics and Posture
INTRODUCTION TO MOVEMENT

●Body Mechanics
■ A term used to describe the
ways we move as we go about
our daily lives.
●Posture
■ The position in which you hold
your body when you sit, stand,
or lie down.
 Body Mechanics and Posture
INTRODUCTION TO MOVEMENT

●What is good posture?

Correct posture is a matter of training, which
means you can teach your body to hold itself in the
right positions as you sit, stand and lie down.
●What is good body mechanics?
Proper body mechanics help you avoid
muscle fatigue and injuries as you walk, bend over,
lift objects, or perform other activities of daily living.
 Guidelines of
INTRODUCTION TO MOVEMENT

Proper Posture in
Standing, Sitting,
and Lifting.
 Guideline of Proper Posture
Standing
INTRODUCTION TO MOVEMENT

• Stand with your feet apart.

• Create a small hallow in your lower back by tucking
the tailbone in and tilting your pelvic bone slightly
forward. This is done by tightening the muscles of
the buttocks and thus, rotating the pelvis into the
neutral position. Be careful not to arch too much.
• Pull the shoulders back and lift your chest.
• Lift your chin until it is level and relax your jaw and
mouth.
 Guideline of Proper Posture
Sitting
INTRODUCTION TO MOVEMENT

• Place your buttocks at the back of the seat while

maintaining a small space between the back of
your knees and the seat of the chair.
• Place your feet flat on the floor with your knees
bent at a 90° angle.
• Pull the shoulders back and lift your chest.
• Lift your chin until it is level and relax your jaw
and mouth.
 Guideline of Proper Posture
Lifting
INTRODUCTION TO MOVEMENT

• Place the load immediately in front of you.

• Bend the knees to a full squat or lunge position.
• Bring the load towards your chest.
• Assume a neutral position with your back.
• Tighten the lumbar and buttocks muscles to "lock" the
back.
• Lift now from the legs to the standing position.
• DO NOT:
• Lift from a twisted / sideways position.
• Lift from a forward stooped / imbalanced position .
 Body Mechanics and Posture
INTRODUCTION TO MOVEMENT
RISK
FACTOR
AND SAFETY
TIPS
 Safety Variables in Exercise
RISK FACTOR AND SAFETY TIPS

●Use Proper Equipment

■ Replace your athletic shoes
as they wear out. Wear
comfortable, loose-fitting
clothes that let you move
freely and are light enough
to release body heat. When
exercising in cold weather,
dress in removable layers.
 Safety Variables in Exercise
RISK FACTOR AND SAFETY TIPS

●Balance Fitness
■ Develop a balanced
fitness program that
incorporates
cardiovascular
exercise, strength
training, and flexibility.
 Safety Variables in Exercise
RISK FACTOR AND SAFETY TIPS

●Warm Up
●Stretch
●Take your time
●Drink water
●Cooldown
●Rest
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Blisters
●Muscle Soreness
●Strains and Sprains
●Muscle Cramps
●Stress Fractures
●Fractures & Dislocations
●Soft Splinting
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Blisters
■ A painful skin condition
where fluid fills a space
between layers of skin.
● Blood Blisters
● Friction Blisters
● Heat Blisters
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Treatment of Blisters
■ Blisters generally heal on
their own within a few
days.
• Wash the area gently with a mild
soap.
• Apply antibacterial cream or
ointment.
• Cover the blister with a bandage
or gauze.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Muscle Soreness/Pain
■ Muscle pain can involve a small area or
your whole body, ranging from mild to
excruciating.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Muscle Soreness/Pain Treatment

■ Muscle pain from minor injuries, stress or
exercise is usually helped with simple home
treatment. Muscle pain from severe injuries
or systemic disease is often serious and
requires medical care.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Muscle Cramps
■ a sudden and involuntary contraction of one or
more of your muscles.
■ They can involve part or all of a muscle, or several
muscles in a group. The most common sites for
muscle spasms are the thighs, calves, feet, hands,
arms and abdomen.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Causes of Muscle Cramps

• Not enough stretching. • Stress.
• Muscle fatigue. • Too much high-intensity
• Exercising in the heat. exercise.
• Dehydration.
• Depletion of electrolytes (salts and minerals
like potassium, magnesium and calcium in
your body).
• Involuntary nerve discharges.
• Restriction in the blood supply.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Muscle Cramps Treatment

■ You can usually treat muscle cramps with
self-care measures. Your doctor can show
you stretching exercises that can help you
reduce your chances of getting muscle
cramps.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Strains and Sprains

■ The difference between a sprain and a strain is that a
sprain injures the bands of tissue that connect two
bones together, while a strain involves an injury to a
muscle or to the band of tissue that attaches a muscle
to a bone.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Strains and Sprains Treatment

■ For immediate self-care of a sprain, try the R.I.C.E.
approach. Rest, Ice, Compress, & Elevate Method.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Stress Fracture
■ a very small crack
in the bone. This
can happen from
repetitive trauma
and is commonly
seen in athletes –
particularly long-
distance runners.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Causes of Stress Fracture

■Extrinsic - happen outside
of the body.
■Intrinsic - related to the
athlete or patient and aren’t
impacted by outside forces.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Extrinsic Stress Fracture

These can also be called environmental (nature) factors.
These factors can include:
■ Practicing incorrect training or sport technique.
■ Having too rapid of a training program or volume
of activity or changing your activity level without
a gradual break-in period.
■ Changing the surface you exercise on, such as
going from a soft surface (like an indoor track) to
outside on gravel or concrete.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Extrinsic Stress Fracture

■ Running on a track or road with sloped surface.
■ Using poor equipment or improper footwear.
■ Doing repetitive activity in certain high-impact
sports.
■ Having a poor diet that has inadequate caloric
intake for volume of sport.
■ Having a low vitamin D level.
■ Experiencing early specialization in sports.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Intrinsic Stress Fracture

Things that are related to the athlete or patient and aren’t
impacted by outside forces. These factors can include:
■ Age
■ Weight
■ Anatomy
■ Sex
■ Medical Conditions
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Treatment of Stress Fracture

■ To reduce the bone's weight-bearing load
until healing occurs, you might need to wear
a walking boot or brace or use crutches.
■ Surgery is sometimes necessary to ensure
complete healing of some types of stress
fractures, especially those that occur in areas
with a poor blood supply.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Fracture
■ A break, usually in a bone. If the broken bone
punctures the skin, it is called an open or compound
fracture. Fractures commonly happen because of car
accidents, falls, or sports injuries.
●Dislocation
■ An injury in which the ends of your bones are forced
from their normal positions. The cause is usually
trauma resulting from a fall, an auto accident, or a
collision during contact or high-speed sports.
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Fracture

●Dislocation
 Risk Factors in Exercise
RISK FACTOR AND SAFETY TIPS

●Treatment of Fracture
■ Immobilization with a splint or cast
■ Pain medication
■ Traction, or the use of pulleys, strings, and weights, to help
the bone ends realign and heal

●Treatment of Dislocation
■ Gentle manipulation
■ Immobilizing the joint with a splint or sling
■ Rest and regular application of ice and heat
■ Pain medication
■ Physical therapy
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