PATHFit-1-Ch. 5 Body Movements PDF

Chapter 5 ========= **COMPONENTS OF BODY MOVEMENTS**   Movement is the change in the position of a body part with respect to the whole body. It is one of the significant features of all living beings. The blinking of the eyes, breathing, eating are all examples of movement. So, we can say that ev...

Chapter 5 ========= **COMPONENTS OF BODY MOVEMENTS**   Movement is the change in the position of a body part with respect to the whole body. It is one of the significant features of all living beings. The blinking of the eyes, breathing, eating are all examples of movement. So, we can say that every second some or the other part of our body exhibits some or other kind of movements. The human body movements get polished as we grow in age. The movement starts from crawling and with the increase in age the person starts walking leading to the movement of the whole organism. These movements are possible because of joints. Joints are points in our body where two or more parts of our skeleton are connected together. Different joints help our body carry out different activities and movements. **Specific Objectives** *At the end of the lesson, the students should be able to:*   - Describe the non-locomotor and locomotor skills. - Identify the different non-locomotor and locomotor activities. - Appreciate the importance of locomotor and non-locomotor skills. **Duration** +-----------------------+-----------------------+-----------------------+ | *Chapter 5:* | *Components of Body | = 4 hours | | | Movements* | | | | | *(1 and 30 minutes | | | | discussion; 30 | | | | minutes assessment)* | +-----------------------+-----------------------+-----------------------+ **Lesson Proper** **COMPONENTS OF BODY MOVEMENTS** **Non-Locomotor Skills** Moving on the spot without any change in location. Skills include twisting (the rotation of a selected body part around its long axis); bending (moving a joint); swaying i.e. fluidly and gradually shifting the center of gravity from one body part to another; stretching i.e. moving body parts away from the center of gravity; turning i.e. rotating the body along the long axis; swinging i.e. rhythmical, smooth motion of a body part resembling a pendulum. **1.** **Bracing the Core** One way to start understanding it is to imagine the way you would brace your torso and core if someone were coming at you to hit you in the stomach. In bracing, we tighten all the muscles surrounding the abdomen. As we contract the abdominal muscles, the erector spine muscles immediately go into joint action and support the back from the rear. In other words, we create a natural belt or girdle that stabilizes and protects the spine with muscle co-contraction. Co-contraction is when multiple muscle groups work together and** simultaneously contract** to hold a stable position. The main muscles co-contracting in this movement are the transversus abdominis, the pelvic floor muscles, and the multifidus muscle. When we want to maintain maximal posture, we will inhale, which causes the diaphragm to descend and increase the rigidity of the torso. In terms of timing, bracing will always precede the distal movement (movement with the weight) by a few hundredths of a second.  **2**. **Dead Bug Series** Is a core exercise that can be used in replace of Crunches. It develops the entire front side of the core, whereas Crunches only work the upper abs. The arm and leg raise works your upper and lower abs at the same time, and your obliques must fire when you reach across your body to touch your opposite foot. The dead bug exercise is a popular way to build core strength and stabilization. It helps build a solid, stable foundation that protects the spine and allows for greater ease in everyday and athletic movements, such as moving heavy objects, walking up hills, and throwing. This move also helps prevent and relieve low back pain by protecting your lower back. It's a supine abdominal exercise. That means you do it lying on your back **Dead Bug Instruction** - Lie on your back and extend your arms and legs toward the ceiling. - Lower on your right leg and extend your left arm behind your head. - Return to the starting position and repeat with opposite arm and leg. - keep switching sides until the set is complete **3**. **Bird Dog Series** The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. This exercise is suitable for people of all levels, including seniors**,** and it can be used to prevent injury, align your spine, and recover from low back pain. **How to do the bird dog exercise**. For this exercise, you'll need an exercise mat. Place a flat cushion or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment. 1. Begin on all fours in the tabletop position. 2. Place your knees under your hips and your hands under your shoulders. 3. Maintain a neutral spine by engaging your abdominal muscles. 4. Draw your shoulder blades together. 5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 7. Hold this position for a few seconds, then lower back down to the starting position. 8. Raise your left arm and right leg, holding this position for a few seconds. 9. Return to the starting position. This is one round. 10. Do 2-3 sets of 8-12 repetitions. **4**. **Plank Series** The **plank** (also called a front hold, hover, or abdominal bridge) is an isometric core strength **exercise** that involves maintaining a position similar to a push-up for the maximum possible time. Plank variations ---------------- - ### Standard plank 1\. Plant hands directly under shoulders (slightly wider than shoulder width) like you're about to [do a push-up](https://greatist.com/fitness/how-do-perfect-push). 2\. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too --- be careful not to lock or hyperextend your knees. 3\. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. 4\. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath. - ### Forearm plank This variation, one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. *Note: *Any of the following plank variations can be performed with straight arms or in a forearm position. ### - ### Knee plank This plank is noticeably easier to hold than the traditional straight-arm plank, which makes it great for beginners because it allows them to concentrate on form. Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor. - ### Side plank This variation engages your [oblique's](https://greatist.com/move/best-exercises-lower-abs) (the side muscles of your core) better than a standard plank. Lie on your side with one leg stacked on top of the other, then prop your body up on your hand or elbow while keeping feet stacked. You can make the plank more difficult by raising the opposing arm or leg --- or both --- in the air. You can make it easier by crossing the upper leg in front of your body for additional support. ### - ### Single-leg plank By removing one point of contact with the ground, this variation increases the demand on your core. Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Keep hips parallel to the floor, then alternate legs. - ### Medicine-ball plank Up the intensity by planting your hands on a [medicine ball](https://greatist.com/fitness/25-must-try-medicine-ball-exercises#1) rather than on the (much firmer, steadier) floor. Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders. **5**. **Squat Series** Squat is one of, if not the best lower body exercise you can be performing for lower body strength and development. Although squats are an awesome exercise, they can easily be performed wrong, this guide will ensure you perform them correctly and get the most out of them you possibly can! The target muscle(s) of a squat are your quads, hamstrings and glutes. Typically, you will target all 3 of these muscles with a general squat, but you can charge the primary muscle with a few variations and adjustments. **Types of Squats** - ### **Body Weight Squats** This is just a regular squat with zero exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, feet slightly pointed out, squat down to where your knees reach a 90 degree angle and then try to maintain the weight through your **heels** as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise. Your knees should *never* track over your toes. ### ### - ### **Plié (Sumo) Squats** In this squat your feet need to be wider than hip width apart with your feet angled significantly outward. Same rules of a regular squat apply to this one. Remember to push through your heels as this will keep the focus in your glutes! Be sure to keep your back in line. For Plie squats, your knees will be pointed outward. This is going to target your inner thighs and give your booty a lift. If you need to make it more difficult, grab some weights or a kettle-bell! - ### **3. Pulse Squats** Get into basic squat form and once you reach the bottom of the squat, instead of coming all the way back up only come half way up, and then lower back down into the squat. Repeat this multiple times to "pulse". You will really feel the burn with this one! - ### **Plyometric (Jump) Squats** This type of squat will really get your heart rate up. You use the same rule of form as a body weight squat, but instead when you get to the bottom of the squat, you are going to explode up and land softly on your toes. Try to control each movement from start to finish for the duration of the exercise. - **Split Squats** This type of squat is done on one leg. You're going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg. If you're just beginning, you can hold on to something or use a chair to learn the movement. Again, try to keep your weight in your heel to hit the booty. If you've mastered the movement, hold on to some extra weight! - ### **Goblet Squats** This squat is done in more of a Plie form with feet wider than hip width apart and feet angled slightly outward. You can use a kettle-bell or one big heavy dumbbell. Hold the kettle-bell or the head of the dumbbell at chest level. Slowly sink down into the squat as you thrust your weight back up through your heels. ### **7. Barbell Back Squats** This type of squat is a pretty advanced exercise that needs to be done in the gym.** **Put the barbell on your shoulders, mostly laying on your trapezius muscle, or the "traps". Keep your chest out and your head up. This squat is done with normal squat form, but the reason it is more advanced is because it allows you to add a lot of weight. Keep in mind that heavier weight will make you shapelier as well as stronger! **Locomotor Skills** A **locomotor skill** is a physical action that propels an individual from one place to another. This may mean moving forward, backward, or even upwards using certain skills. Examples of locomotor skills include: - Walking or running - Jumping or hopping - Galloping or marching - Skipping **Crawl and Creep** Simple crawling movements loosen the hips, prime the core, and warm up the shoulders. Crawling also ties your movement together; it syncs the right and left hemispheres of your brain through *contralateral movement *--- the movement of corresponding body parts on opposite sides, such as moving your right arm and left leg together and vice versa. Humans are naturally contralateral movers. This means that when you walk, you ought to move your left arm with your right leg and your right arm with your left leg. Crawling can help reset these natural contralateral patterns, which, in turn, reduces your risk of injury. And depending on how you serve it, crawling, just like the Turkish get-up, makes for a great workout in and of itself. In fact, it's a marvellous cardiovascular and metabolic conditioning exercise. **The two variations of crawling are** - Crawling on hands, knees, and feet, forward, backward, and sideways - Crawling on hands and feet, forward, backward, and sideways **Crawling on your hands, knees, and feet** ------------------------------------------- Crawling on your hands, knees, and feet is often referred to as *creeping*. You want to start with creeping because it provides a larger base of support, and you perform it in a slower manner. Simple creeping works wonders for the hips, shoulders, and core. To set up for creeping, get down on your hands and knees, and place your arms directly under your shoulders and your knees directly under your hips. Your feet should be planted, not pointed --- meaning your toes are tucked. Keep your back flat at all times. Refer to the figure and then follow these steps to crawl forward, backward, and sideways: \[Credit: Photo courtesy of Rebekah Ulmer\] 1. Move forward by moving your opposite arm and leg together. Your right arm should move with your left leg, and your left arm should move with your left leg. 2. Move backward by simply reversing the movement of Step 1. 3. Creep laterally, or sideways, by matching the movement of your right arm to your left leg and vice versa. **On just your hands and feet** ------------------------------- After you feel like you have a good handle on creeping, you may progress to crawling on just your hands and feet, also known as *bear crawls*. To set up for crawling, get down on your hands and knees, and place your hands directly under your shoulders and your knees directly under your hips. ![\[Credit: Photo courtesy of Rebekah Ulmer\]](media/image18.jpeg) Then lift your knees slightly off the ground and turn your hands and feet slightly outward if that feels more comfortable. Your knees should remain bent and your butt relatively low. Then follow these steps to move forward, backward, and sideways: 1. Move forward the same way you would with creeping, by matching up your opposite arm and leg. 2. Reverse the movement from Step 1 to crawl backward. 3. Move to your left and right, following the instructions for the creeping exercise. Take five minutes right now to get down on the ground and crawl around. Try crawling forward, backward, left and right. It may seem tricky or awkward at first, but keep practicing. Over time, crawling will feel more and more fluid. Lesson 3: **Mobility Training** **Mobility training** is the process in which you work to improve **mobility** in all or a single joint. Through daily activities, injuries, exercise, or sport, joint range of motion can decrease resulting in what is known as a compromised joint. Benefits of Mobility -------------------- Stretching is essential for reducing the risk of injury during exercise. Proper mobility exercises and stretches can help you get in touch with your body, alerting you to small problems that might otherwise go undetected until they become big problems. By improving flexibility and range of motion, mobility training also helps increase the strength potential of your muscles. Who wouldn\'t want the potential for fewer injuries and improved strength? Mobility training can also provide better muscle activation and allow for smoother and more fluid movements. Finally, stretching exercises help reduce soreness and joint pain, which can improve physical recovery after a workout. Types of Mobility Training -------------------------- - **Stretching -** Stretching prevents injury, decrease soreness, and improves performance. Many incorporate static stretching, holding a position with no movement, into their routine.  Dynamic stretching, or stretching while moving, is not as widely used, but appears to be more productive.  Dynamic stretches elevate heart rate more than static stretches. An example would be a set of walking lunges, instead of a static lunge forward. - **Myofascial release** - Fascia is the term used to describe the connective tissues of the body.  Myofascial release breaks down the build-up of adhesions, relaxes the muscles, improves blood flow, releases toxins and brings the fascia back to a state where it is relaxed, soft, and elastic-like.   By applying pressure to specific areas or points on your body, tension is released and the muscle recovery process improves.  This can be performed with a roller, a small ball, or your hands.  Working on mobility in one area of your body will also improve mobility in other areas of your body. - **Eccentric activation** -- Eccentric activation is a technique where you add a stretch to the end of a range of motion. The muscle lengthens as it develops tension and contracts to control motion. The result is increased range of motion and greater strength. Types of Mobility ----------------- - **Ankle Mobility** 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. 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. **TWELVE ANKLE EXERCISE** [Ankle circles] {#ankle-circles-1} --------------------------- Start off with a stretch. These circles help your range of motion, and you can do them sitting or lying down. 1. Put a rolled towel or foam roller under your ankle. 2. Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise 10 circles. 3. Move just your foot and ankle, not your leg. 4. Vary the stretch by tracing out the letters of the alphabet with your big toe. [Single leg balance] -------------------------------- 1. Stand on a flat surface with your feet shoulder-width apart. Have a chair or wall nearby for support if you need it. 2. Holding your arms out to your sides, stand on one foot. 3. Do this daily, and try to increase the number of seconds you can keep steady on each leg. 4. When you're able to balance on one foot for 60 seconds, try the following variations: - balance with your eyes closed - balance with your arms at your sides - balance standing on an unstable surface, such as a pillow, folded towel, or a balance disc 5. Do 1 or 2 repetitions. You can also work this exercise into your daily routine. For example, try standing on one foot while you brush your teeth or while you're waiting in line. [Standing heel lifts] --------------------------------- 1. Stand with your feet about shoulder-width apart. Have a chair or the wall nearby for support if you need it. 2. Lift your heels off the floor so that you're standing on the balls of your feet. 3. Slowly lower your heels to the floor. Control is important for strengthening your muscles. 4. Do 2 or 3 sets of 10 lifts each. 5. You can add resistance to this exercise by holding free weights while you lift your heels. You can also work this exercise into your daily routine, such as when you're washing dishes. [Toe raises and heel drops on a step] ----------------------------------------------------------------------- This move is more challenging than the heel lift on the floor because it flexes the ankle more. 1. Stand on the bottom step with your weight on the balls of your feet and your heels hanging off the step. Use a bannister for support if you need it. 2. Raise up onto your toes and then slowly lower your feet, with your heels dropping below the step level. 3. Do 2 or 3 sets of 10 lifts each, every other day. 4. You can add resistance by holding weights while you do toe raises. [Ankle flexion (plantar)] ------------------------------------- This move uses a resistance band to strengthen your ankle as you point your toes down toward your heel (plantar flexion). 1. Sit on the floor with one leg bent at the knee, with your heel on the floor, and the other leg comfortably on the floor. 2. Loop the band around the front of your foot, and hold both ends with your hands. 3. Point your toes slowly forward and then back, releasing the tension. 4. Do 3 sets of 10 flexes on each foot, three days a week. [Ankle flexion (dorsiflexion)] ------------------------------------------ This exercise uses a stretch band to flex your ankle by pulling your toes toward you (dorsiflexion). 1. Sit on the floor with your legs stretched out in front of you. 2. Secure the band around a chair leg or a table leg, and then wrap it around one foot. 3. Slowly point your toes up toward you and then return to the starting position. 4. Do 3 sets of 10 flexes on each foot, three days a week. [Toe-heel walks] ---------------------------- You can do this exercise with or without shoes on. It strengthens both your ankles and your feet. 1. Walk about 30 feet standing on your toes. 2. Turn around, and walk back standing on your heels. 3. Repeat 3 to 5 times. You can also work part of this exercise into your daily routine. For example, try toe-walking around the kitchen. [Lunges (static)] ----------------------------- Lunges help strengthen your ankles and improve your balance. There are many types of lunges. You may want to take it easy to start and work up to more difficult versions. Begin with a static lunge, or doing lunges in place. 1. Start with one foot in front of the other, with your toes facing forward. 2. Keep your back straight. 3. Bend your back knee down so that it almost touches the floor. 4. Then push yourself up again. 5. Repeat 10 times, and do 2 sets. Try varying the static lunge and your leading leg. Take three steps between lunges, and alternate your forward leg.  **[Walking lunge]** The walking lunge is more challenging. It works your core and lower body. When first trying this move, you may want to have a trainer or exercise professional correct your form. 1. Step forward with one leg, and bend that knee at a 90-degree angle. 2. At the same time, lower the back knee to the ground. Your thigh should be almost parallel to the ground. 3. Hold the position for a few seconds. 4. Then take a step forward with your back leg, and repeat the lunge leading with this leg. 5. Work up to 10 lunges per leg. Plyometric ---------- Plyometric are exercises that involve jumping movements. They're designed to get your muscles to reach maximal force as quickly as possible. These exercises require some basic physical strength to start with, so go slowly at first. You may want to have a trainer or exercise professional close by when you do these, as form is important. Be sure to warm up before you do any of these movements. ### ### [Ankle jumps] 1. Stand straight with your hands on your hips. 2. Jump up straight without bending your knees. 3. Flex your ankles, and pull up your toes while you're in the jump (dorsiflexion). 4. Extend your ankles back just before you touch the floor. 5. Push the balls of your feet into the floor explosively, and then jump again. Try to keep your feet on the floor for as little time as possible. 6. Start with a few repetitions per set, and do 2 or 3 sets. Work up to 25 repetitions per set. ### ###  ### [Double leg hops] 1. Stand straight with your arms at your sides. 2. Jump up straight, raising your arms as you lift. 3. Repeat 10 times. ### ### ### ### ### ### ### [Single leg hops] 1. Stand straight with your arms at your sides. 2. Jump up straight on one leg, raising your arms as you lift. 3. Repeat 10 times. - **PULL AND PUSH** Horizontal Pushing Exercises ---------------------------- A horizontal pushing exercise is any exercise that involves moving a weight straight out in front of you so that it's going away from your torso horizontally (think bench press). Specifically, the most common examples of horizontal pushing movements are: - - - - - Horizontal Pulling Exercises ---------------------------- A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows). Specifically, the most common examples of horizontal pulling movements are: - - - - Vertical Pushing Exercises -------------------------- A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press). Specifically, the most common examples of vertical pushing movements are: - - - - - Vertical Pulling Exercises -------------------------- A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from overhead (think lat pull-downs). Specifically, the most common examples of vertical pulling movements are: - - - - **HIP MOBILITY** A hip/hamstring dominant exercise is any exercise where the primary mover is your hamstrings, glutes, or posterior chain as a whole (think deadlifts). Specifically, the most common examples of hip/hamstring dominant movements are: - - - - - - References/Additional Resources/Readings ========================================