Crawling Exercises PDF

**Crawling is an important functional milestone as it strengthens the muscles and connective tissues in and around the hands, wrists, elbows, shoulders, spine, and hips. Furthermore, this weight-bearing quadruped motion also helps to stretch the hand ligaments, facilitating the development of the ar...

**Crawling is an important functional milestone as it strengthens the muscles and connective tissues in and around the hands, wrists, elbows, shoulders, spine, and hips. Furthermore, this weight-bearing quadruped motion also helps to stretch the hand ligaments, facilitating the development of the arches. Crawling also opens the saddle joint at the base of the thumb -- essential for being able to perform fine motor skills like holding cutlery, pens, and pencils.** **In adulthood, the increasing prevalence of sedentary lifestyles results in many of the deep stabilizing muscles becoming weak and ineffective at performing their functional role. Muscles and connective tissues weaken, posture changes and instability, dysfunction, tightness, and pain usually follow, particularly during physical exertion.** **Therefore, crawling exercises are as effective in adults as they are in infants and can help restore the optimal musculoskeletal health that has occurred as a result of a sustained period of inactivity.** **What are the benefits of Crawling Exercises?** 1. **Improved bilateral coordination, required for many sporting activities, like throwing and kicking a ball or swinging a tennis racquet.** 2. **Improved scapular stabilization, as each hand placement requires a stable shoulder to effectively transfer bodyweight.** 3. **The development of optimum shoulder function; as the scapular stabilizers fix the scapular, the shoulder joint remains mobile which is how this region performs best.** 4. **Develops strength at resisting contralateral rotation of the trunk -- an essential component of core and spinal stability;** 5. **Improves the proportional strength of the muscles, connective tissues and bones in the arms, shoulders, spine, and hips. Many resistance-based exercises develop strength disproportionately to antagonist and synergistic muscles. Crawling is a truly is a total body workout.** 6. **An excellent calorie burner and a great cardio.** 7. **Versatility -- there are so many different variations of this exercise.** **Here are examples of Crawling Exercises to strengthen your entire body while getting your heart rate up. These crawling exercises are great for everyone from the beginner to the advanced exerciser and can be regressed and progressed as necessary. Using a combination of these moves in your workouts, will help you get in a great cardio workout while working your body in every plane of motion.** 1. **Baby Crawl -- The baby crawl is a great place for beginners to start. It is a great move to help improve your coordination and introduce you to contralateral movements (aka opposite arm and opposite leg working together).** **How to Perform the Bear Crawl?** 1. **To do the Baby Crawl, start on your hands and knees with your knees under your hips and your hands under your shoulders.** 2. **To begin crawling forward, step your right hand and left knee forward then your left hand and right knee. Do not take too big a step forward so that your opposite arm and opposite leg can work together. Brace your core as you crawl forward.** 3. **To move backward, keep the same movement pattern; however, make sure you don't take too big a step backward otherwise you will overload your shoulders. You want to keep the movements small and tight and make sure your core is engaged the entire time.** **Note: Once you feel comfortable with the contralateral movement, try progressing to the Traditional Bear Crawl or the Table Top Crawl.** **2.Traditional Bear Crawl-- The Traditional Bear Crawl is similar to the crawl that many babies do with their limbs straighter and their butt up in the air. Because your butt is up in the air, the move is a little less challenging for the core than the Table Top Crawl.** **How to perform the Traditional Bear Crawl?** 1. **To do the Traditional Bear Crawl, start on your hands and knees with your knees under your hips and your hands under your shoulders. 2** 2. **Then push your butt back and up into the air. With your legs and arms basically straight, step your left hand forward and your right foot forward. Then step your right hand forward and your left foot forward.** 3. **Keep crawling forward on your hands and feet with your butt up in the air.** 4. **To Bear Crawl backward, you may find that you move the same arm and the same leg to step back to move more quickly backward.** **Note: Keep your butt up in the air as you crawl forward and backward.**  **3.Table Top Crawl -- The Table Top Crawl requires more core strength and stability than the Traditional Bear Crawl. It also requires more hip mobility and a decent amount of shoulder strength, especially to crawl backward. Plus, because your knees are bent, you will feel your quads working hard as you crawl.** **How to perform the Table Top Crawl?** 1. **To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet.** 2. **Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don't wiggle a lot side to side as you crawl forward.** 3. **Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don't get too spread out. You don't want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible.** **Note: You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don't overload your shoulders and can keep up the contralateral movement. 1. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don't get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont' be able to move fluidly.** 2. **Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.** 4. **Sideways Table Top Crawl-- The Sideways Table Top Crawl is a great way to work your core in the frontal plane of motion. Even though you are moving sideways, you are still performing a contralateral movement.** **How to perform the Sideways Table Top Crawl?** 1. **To do the Sideways Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet.** 2. **Start with your hands close together and your feet about hip-width to shoulderwidth apart. Then step your left hand to the left so your hands are about shoulderwidth apart as you step your right foot in toward your left foot to bring your feet together.** 3. **Then step your right hand to meet your left hand as you move your left foot to the left so your feet are again about hip-width to shoulder-width apart. Keep stepping the opposite arm and the opposite leg out to the side. Then come back the other way leading with the other hand and leg.** **Note: Beginners may do a Lateral Crawl variation of the Baby Crawl.**  5. **Circle Crawl -- The Circle Crawl is another great Table Top Crawl variation. With this move, you want to focus on circling your hands and feet around a point beneath your belly button. Do not circle your body around your hands.** **How to perform the Circle Crawl?** 4. **To do Circle Crawls, set up on your hands and knees. Flex your feet and lift up onto your hands and toes. With your knees about under your hips and your hands under your shoulders, start to circle, stepping with the opposite hand and foot.** 5. **Pretend their is a string attaching your belly button to the ground as you circle. You may even want to put something on the ground under your belly button to remind you to circle around that so that you don't start circling around your hands.** 6. **Do complete a full circle one direction then switch and do a complete circle the other way. Remember you are crawling around in a circle with the opposite hand and foot working together.** **Note: Keep your knees close to the ground as you circle and your core engaged. Beginners may do the Circle Crawl on their hands and knees like with the Baby Crawl.** 6. **Crab Crawl -- The Crab Crawl can be a fun and different way to move around; however it is a crawling variation that can be harder on the shoulders and rotator cuff muscles so be careful when doing this variation.** **How to perform the Crab Crawl?** 7. **To do the Crab Crawl, sit on your butt with your knees bent and feet flat on the ground. Place your hands behind you on the ground.** 8. **Then lift your butt up off the ground and step your right hand forward toward your hip as you step your left leg out in front. Then step with our right foot and left hand. Leading with your feet, begin to move forward, keeping your butt up off the ground.** 9. **To crawl backward, lead with your hands, reaching the right hand back as you move your left foot in closer to your glutes. Then your left hand will reach back as you bring your right foot in closer to your glutes.** 10. **Keep your butt up off the ground the entire time.** **Note: If your chest is super tight and you suffer from shoulder pain and injury, this may not be the right crawling variation for you.**  **7.Sideways Crab Crawl -- Typically Crabs walk sideways so the Sideways Crab Crawl is actually more crab like and a super fun lateral movement. Just like with the Crab Crawl, it can be harder on the shoulders so make sure to stretch out your chest and shoulders well before doing this exercise. Also, be careful if you've suffered from shoulder pain and injury in the past.** **How to perform the Sideways Crab Crawl?** 1. **To do the Sideways Crab Crawl, sit on your butt with your knees bent and feet flat on the ground. Place your hands behind you on the ground.** 2. **Lift your butt up off the ground and begin to move sideways. You will step to the right with your right hand and left foot and then your left hand and right foot. Just like with the sideways Table Top Crawl it is a contralateral movement.** 3. **Crawl to one side then come back facing the same way leading with the other hand and foot.** 8. **Gorilla Crawl -- The Gorilla Crawl is a great crawling variation to work your legs and core. It is more challenging for many people because it requires a bit more hip mobility.** **How to perform the Gorilla Crawl?** 1. **To do the Gorilla Crawl, start standing with your feet wider than shoulder-width apart. Then bend over and reach your hands out on the ground in front of you.** 2. **You will shift your weight forward to your hands on the ground and then jump your feet forward outside your hands.** 3. **Once you've jumped your feet close to outside your hands, you will again reach your hands out and place them in front of you on the ground before jumping your feet back outside your hands.** 4. **Your weight may feel like it is a bit forward during this crawl. Do not stand up between reps. The more mobile your hips, the more you will be able to get your feet outside your hands.** **Note: Beginners may need to do more of a Gorilla "walk." Beginners will want to step one hand out first before bringing the other hand out to meet it instead of reaching both out at the same time. They will still want to jump their feet outside their hands, but will make the move easier by walking their hands out instead of jumping them out.**  9. **Sideways Gorilla Crawl -- The Sideways Gorilla Crawl requires less hip mobility, but can sometimes be difficult in terms of coordination because you are shifting your weight from your hands to your feet back to your hands as you move sideways.** **How to perform the Sideways Gorilla Crawl?** 5. **To do the Sideways Gorilla Crawl, start in a crouch on the balls of your feet with your feet about hip-width apart. Then place your hands out to the left at about shoulder height.** 6. **Shift your weight onto your hands and press off your hands as you jump your feet over to the left. As you land back in the crouch, shift your weight back to your feet as you lift your hands and place them again out to the left.** 7. **Again shift your weight to your hands and jump your feet past your hands to the left. Continue moving left. Then to come back right, reach your hands out to your right side and then jump your feet to the right.** 8. **When your feet land, shift your weight and lift your hands before reaching them to the right again.** **Note: Stay low in the crouch the entire time, pushing off your hands then feet then hands.** 10. **Inchworms -- This is a great crawl to include in your warm up routine because it can help stretch your hamstrings, hips, abs and even your chest. If you have low back pain, this is a great crawling exercise to include in your routine.** **How to perform the Inchworms?** 9. **To do the Inchworm, start standing with your feet together. Bend over and place your hands on the ground in front of you while trying to keep your legs straight.** 10. **Walk your hands out while keeping your legs straight until you are in the plank position. Then drop your hips toward the ground and arch back, pressing your chest out. You can even look back and up toward the ceiling as you drop your hips and press your chest out. Keep your arms straight as you do this almost Upward Facing Dog variation.** 11. **Then return to the plank position before you begin to walk your feet in, keeping your legs straight and pushing your butt up toward the ceiling. Walk your feet in as close to your hands as your flexibility allows.** 12. **Repeat walking your hands back out while keeping your legs straight. If you need to, you can even stand up between Inchworms.** **Note: Beginners may need to bend their knees a little as they perform the Inchworms. Try to stretch your hamstrings though as you walk out and back in.**  11. **Beginner Alligator -- The Alligator Crawl is a great exercise to engage and work your obliques. Because the Advanced or Full Alligator Crawl requires a lot of upper body strength, beginners will want to start with this straight-arm variation.** **How to perform the Inchworms?** 13. **To do the Beginner Alligator, start in a high plank position with your hands under your shoulders and your body in a nice straight line from your head to your heels. Then step your right hand forward as you bring your left knee out and in toward your left elbow.** 14. **Then step forward with your left hand as you bring your right knee up to your right elbow.** 15. **Keep crawling forward, driving your knee in toward the outside of the same elbow as you keep your core engaged.** 12. **Advanced Alligator -- To do the more advanced Alligator Crawl, you are going to stay low the entire time, which is going to be harder on your shoulders, chest and triceps.** **How to perform the Inchworms?** 16. **To do the Advanced Alligator Crawl, you will do the exact same movement as the Beginner Alligator, bringing the same knee into the same elbow as you step the other arm forward; however, instead of keeping your arms basically straight, you are going to crawl while holding near the bottom of a push up position.** 17. **Keep your body low and close to the ground as you step your right hand out and bring your left knee to the outside of your left elbow. Then step your left hand out as you bring your right knee into your right elbow.** 13. **Army Crawl -- While with a true Army Crawl you will want to drag your body on the ground, with our Army Crawl variation you won't actually drag your body on the ground.** **Instead you will crawl forward on your forearms keeping your body low to the ground.** **How to perform the Inchworms?** 18. **The Army Crawl is also a contralateral movement. When you crawl you will step forward with your left forearm and right leg then your right forearm and left leg. Try to stay as low to the ground as possible.** **Note: The Army Crawl is a great crawling variation to use with the Partner Crawl Under, Jump Over exercise when you have to crawl under your partner (although you can use a Table Top Crawl if your partner is taller). For a workout using the Partner Crawl Under, Jump Over, check out this Partner Strength and Cardio Circuit.** 14. **Crawl With Sit Through -- To make the basic crawls more fun, you can add in other movements while crawling around. One great movement to add in while doing the Table Top Crawl is the Sit Through. The Sit Through is a great rotational core move to include with your crawls.** **How to perform the Inchworms?** 19. **To do the Crawl with Sit Through, you will do the Table Top Crawl forward then perform a Sit Through to each side. To do the Sit Through, pause in the Table Top Crawl position.** 20. **Then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should almost be sitting when you rotate through with your left hand down to support you. Then bring the left leg back through so you are back in the starting crawl position.** 21. **Next rotate to the left and kick your right leg through and forward as you lift your left hand. Bring the leg back through to the crawling position and then change the direction of your crawl. If you just crawled forward and performed a Sit Through to each side after the Sit Throughs, crawl backward.** 22. **Then perform a Sit Through to each side and move back to crawling forward. Move quickly as you crawl back and forth performing a Sit Through to each side before you change directions.** 15. **Crawl With Pull Through -- The Crawl with Pull Through is another great variation of the Basic Table Top Crawl. This move is a great exercise for anyone that sits at a desk all day because it works on glute activation and hip extension.** **How to perform the Inchworms?** 23. **To do the Crawl with Pull Through, a sandbag works best although you can use a dumbbell or even a sledge hammer.** 24. **Using a sandbag, place the sandbag on the ground and set up on your hands and knees with the sandbag behind your feet. Your hands should be under your shoulders and your knees should be under your hips. Then flex your feet and lift up onto your hands and toes.** 25. **From your hands and feet, reach one hand back through your legs to grab the sandbag. As you reach back, sit your butt back toward your heels.** 26. **Then push off the balls of your feet and drive your hips forward to pull the sandbag up under your body and through overhead. As you pull the sandbag through, extend your hips and squeeze your glutes to help you power the pull. You don't want to pull the sandbag through using only your arm.** 27. **Your hips should power the pull so that you can pull the sandbag up to your head or a little beyond.** 28. **Once you've pulled the sandbag, perform a Table Top Crawl up past the bag and then sit your butt back again and reach through with the other hand. Pull the sandbag up and through.** **Note: Make sure to use a heavy enough bag that you feel challenged. If it doesn't force you to use your glutes, the weight is too light. If you can throw the bag 10 feet out in front of you, the bag is also too light. Pick a bag that you can only pull a little past your head at most.** 16. **Plank Walk -- While not as tough on the quads as the Table Top Crawl, the Plank Walk is a tougher crawling variation for the core and shoulders. You are basically holding a Plank as you crawl forward and backward, which really makes those abs work!** **How to perform the Inchworms?** 29. **To do the Plank Walk, set up in a high plank position from your hands and toes with your hands under your shoulders and your legs out straight behind you and your feet close together. Brace your abs and keep your body in a nice straight line from your head to your heels.** 30. **Then take a small step forward with your right hand and left foot. Then your left hand and right foot. These will be very small steps that allow you to keep your core tight and your body in a nice straight line. Do not let your hips sag or your butt go way up in the air.** 31. **To go backward, just reverse the crawl, keeping your steps small and your body in a nice straight line.** 17. **Sideways Plank Walk -- Another great lateral crawl, the Sideways Plank Walk is a great way to challenge your core and shoulders.** **How to perform the Inchworms?** 32. **To do the Sideways Plank Walk, set up in a high plank position from your hands and toes with your hands under your shoulders and your legs out straight behind you and your feet close together. Brace your abs and keep your body in a nice straight line from your head to your heels.** 33. **Then step your right hand in close to your left as you step your left foot out so your feet are about hip-width to shoulder-width apart. Then step your left hand out so your hands are about shoulder-width apart as you step your right foot in so your feet are together.** 34. **Keep moving to one side, bringing your feet together as you step your hands out wide before you step your feet out wide and your hands back together.** 35. **Do not let your butt go up in the air or your hips sag as you crawl. Keep your body in a nice straight line. Also, work to keep your hands under your shoulders as you crawl. If your hands creep out in front of your shoulders toward your head, it will put more strain on your shoulders.** 18. **Slider Crawl -- A great variation of the Plank Walk is the Slider Crawl using Valslides or even towels or paper plates. The Slider Crawl is an advanced crawl that is very core and shoulder intensive.** **How to perform the Inchworms?** 36. **To do the Slider Crawl, place your feet on the sliders and set up in a high plank position from your hands and toes. Your hands should be under your shoulders and your feet should be together on the sliders.** 37. **Keeping your body in a nice straight line, step forward with your left hand and then your right hand, dragging your legs behind you on the sliders.** 38. **Brace your abs and keep your core tight so that your hips don't wiggle as you crawl forward in the plank position.** 39. **To crawl backward, you will take small step backward with your hands, pushing your body back on the sliders. Make sure your body stays in a nice straight line as you push yourself backward.** 19. **Power Wheel Crawl -- The Power Wheel is another great tool to advance the Plank Walk. Do not use the Power Wheel if you haven't mastered the Slider Crawl.** **How to perform the Inchworms?** 40. **To do the Power Wheel Crawl, place your feet in the Power Wheel and then turn over onto your hands and lift up into the high plank position. Brace your abs and set your body in a nice straight line with your hands under your shoulders.** 41. **Then begin to walk forward, stepping forward with one hand and then the other as you drag your legs in the Power Wheel behind you. Keep your body in a straight line as you move forward and do not let your hips wiggle a lot side to side. Also, do not let your hips sag or your butt go up in the air as you crawl forward.** 42. **Take small steps forward with your hands then reverse the crawl and take small steps backward, pushing yourself backward on the Power Wheel. Keep your body in a nice straight line as you crawl backward.** 20. **Thor(ettes) Hammer Crawl -- Another way to advance crawling exercises is by pushing a weight. You can push a sled, box or even a Sledge Hammer.** **How to perform the Inchworms?** 43. **To do the Thor(ettes) Hammer Crawl, place the sledge hammer flat on its side on the ground and your hands on top of the hammer.** 44. **Push the hammer down into the ground as you push it forward, running your knees in. This crawling variation is very similar to a Low Sled Push.** - **Discuss the importance of linear and lateral movement and how it relates to life; and** - **Perform the different linear and lateral movement skills.** **Linear and lateral movements are dynamic and continuous movements that results to the change of position or location. Examples of them in sports, are dribbling a basketball, swaying a baseball bat, sprint races and a lot more. Linear movements allow you to move forward and backward while the lateral movements let you move from side to side or right to left.** **Linear movement is a movement that direct forward and backward in a plane. Our body produces forces that cause angular motion of our joints that are then combined to cause linear motion of our bodies. This is known as general motion. An example of linear movement in sport is a ball moving in a straight line, or when an athlete, such as a downhill skier, holds a particular body position as they move in a straight line. Another example is a swimmer when the glide off the wall. You can determine if the motion is linear by drawing lines connecting each body part between the start and finish if the lines are the same length it is linear motion.** **When it comes to performance most motion is general (a mix of linear and angular) since motion is created by the angular movement of the limbs around their joints. This does not change the fact that the 100m sprinter needs to run the shortest distance possible in the race, with is a straight line. Therefore, the more linear their motion, the better their performance. The same can be applied to sports such as swimming and ski jumping. In these sports the better the athlete can maintain linear motion the better their performance will be (even if their motion is general).** **Chapter 4: Resistance training** **RESISTANCE TRAINING** ***Resistance Training* - [any exercise] that causes the [muscles to contract] against an external resistance with the [expectation of increases in strength, tone, mass, and/or endurance].** ***Resistance Training Techniques*** ** A [sound resistance training program] is characterized by a [base of core strength]; *knee and hip dominant exercises*, *pulling and pushing* or *pressing movements*.** ** The *knee dominant exercises* involve a [lower body pushing movements] such as the *single-leg* and *double leg squats*.** ** For the [upper body], there are *pulling and pushing movements* -- the [rowing motion] that simulates a [horizontal pull and a vertical pull] such as the *pull-ups*.** **EXERCISES RECOMMENDATIONS FOR MSF** **The [resistance] must be [gradually increased] to further stimulate additional gains. This can be achieved by [adjusting the program variables] -- *training frequency and duration*; *intensity* in terms of *repetitions* and *load*; *volume* in terms of *sets and rest intervals*; and *training type* in terms of *exercise selections*, *sequence*, and *workout structures*.** ***American Heart Associations* (2005) the *American College of Sports Medicine* or *ACSM* (2011), and the *National Strength and Conditioning Association* (2012, 2015) are presented below:** - **Frequency: [number of workouts/ training sessions] per week** - **Duration: refers to the [length] of the workout** - **Load: describes the [amount of weight lifted] and [associated] to the [level of fatigue]** - **Volume-sets: can include a [single set of 8-10 di昀昀erent exercises] that [employ movement patterns] and [target major muscles]** - **Rest intervals: For improvement of *muscle endurance*, rest periods are [shorter] but for *strengths*, rest periods are [longer 2-3 minutes].** - **Exercise selection: [昀椀tness goals], [status], and [training experience] in昀氀uence exercise selection** **\* Functional exercises are separated into *lower body*, *upper body*, and the *trunk* (*core*). The *lower body exercises* are further broken down into [hip and knee dominant] (e.g. *squat*, *lunge*) movements while the *upper body exercises* are described as [vertical and horizontal push and pull movements] (e.g. *overhead press*, *pull-ups*, and *rows*).** **PRINCIPLES OF EXERCISES** - **Overload Principle - relies on the premise that [to improve], the** **[muscle] must [produce work at a level that is higher] than its regular workload.** - **Progressive Principle - means the [body adapts] to the initial overload, the [overload] must be [adjusted] and [increase gradually]** - **Recovery Principle - adaptation to physical activity occurs gradually and naturally, but [time must be allowed] for the muscle to [regenerate and build].** - **Reversibility Principle - [all gains] due to exercise [will be lost] if one [does not continue exercise].** - **Specificity Principle - state that [each form] of the activity would** **[produce different result].** **FITT GOALS** - **Frequency- refers to [how often] the exercise is done.** - **Intensity- refers to [how hard] the activity/exercise is.** - **Time- refers to [duration or how long] the exercise will take.** - **Type- refers to a [kind of activity or exercise].** **RESISTANCE EXERCISES** **(KNEE DOMINANT, HIP DOMINANT, LUNGES, HORIZONTAL & VERTICAL PUSH/PULL)** **\ **  **TABLE 5.1 SAMPLE TRAINING TECHNIQUES BASED ON PRIMARY MOVEMENT PATTERNS** **TYPES OF GRIPS**  **TYPES OF GRIPS** **\*using dumbbells, barbells and the handle of a machine usually involves gripping techniques pronated, supinated, or neutral grip.** **1. *The pronated or overhead grip*- is described as a palm down, knuckles up position at the hands on the bar.** **2. *The supinated or underhand grip*- is described as a palm up and knuckles down position. Both the pronated and supinated gripping techniques are used when handling a bar.** **3. *The Neutral Grip*- is usually employed when carrying dumbbells and involves positioning the palms so they face each other. These tecniques involve a close grip wherein the thumb is wrapped around the bar.** **4. *Open or False grip*- the thumb is not wrapped around the bar.** **5. *Alternated Grip*- where one hand is pronated, the other supinated and the hook grip where the thumb is placed under the index and middle fingers.** ***Single and Double leg squats*- A single leg squat is an exercise where you squat down on just one leg, while a \"double leg squat\" is the standard squat where you use both legs simultaneously; essentially, a single leg squat is a more challenging variation that places greater emphasis on balance and stability, while a double leg squat allows for heavier loads and engages more muscle groups overall.** ***Deadlift* - is a strength training exercise that involves lifting a weighted barbell or kettlebell from the floor to hip level: ** 1. **Start in a squatting position with the bar just outside your knees ** 1. **Hinge your hips back to lower the bar ** 1. **Extend your hips, knees, and ankles to lift the bar ** 1. **Place the bar back on the ground** **Here are some tips for performing a deadlift:** - **Maintain a flat back ** - **Keep the weight close to your body ** - **Push your hips back, not your hips first ** - **Use your legs to lift the bar, not your arms ** - **Breathe out when you exert yourself** **How to Perform a Basic Hip Bridge:** 1. **Start Position:** - **Lie on your back on a mat with your knees bent and feet flat on the floor, about hip-width apart.** - **Place your arms at your sides with palms facing down.** 2. **Engage Your Core:** - **Tighten your abdominal muscles to keep your spine neutral.** 3. **Lift Your Hips:** - **Press through your heels and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.** - **Squeeze your glutes at the top of the movement.** 4. **Hold:** - **Pause briefly at the top, keeping your glutes and core engaged.** 5. **Lower Down:** - **Slowly lower your hips back to the starting position without letting them rest completely on the floor.** **Horizontal pull rows- refer to exercises where you pull weight or resistance toward your torso in a horizontal plane.** **How to Perform a Vertical Pull-Up:** 1. **Grip the Bar:** - **Grab the pull-up bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart.** - **Hang from the bar with your arms fully extended, feet off the ground.** 2. **Engage Your Core:** - **Tighten your abdominal muscles to stabilize your body.** - **Avoid swinging or using momentum.** 3. **Pull Up:** - **Pull your shoulder blades down and back as you initiate the movement.** - **Lift your body until your chin is above the bar.** - **Keep your chest open and lead with it toward the bar.** 4. **Lower Down:** - **Slowly lower yourself back to the starting position with control, extending your arms fully.** ***Bench press* -is a weighted exercise performed lying on a bench while pressing a barbell or dumbbells away from your chest. It\'s a staple in strength training and bodybuilding programs.** ***Push-ups*- are a bodyweight exercise performed on the floor by pushing your body up from a prone position. It\'s a versatile, equipment-free movement.** **Chapter 5: Healthy Eating Habits** **TIME ALLOTMENT** **This learning guide will be discussed for 2 hours, equivalent to 1 session.** **INTRODUCTION** **This learning guide will help you realize the importance of proper nutrition and a balance diet is to our physical fitness. This unit explores the concept of Pinggang Pinoy. This guideline will help Filipinos to visualize the balanced portions during meal-times.** **LEARNING OBJECTIVES** **At the end of this unit the students should have:** 1. **explained the Philippine food pyramid;** 2. **Interpreted the pinggang pinoy; and** 3. **applied the proper nutrition needed by the body formally life activities.** **TOPICS** **What is a healthy diet?** **A healthy diet, which is part of a healthy lifestyle, is the foundation of good health. It is a diet that is able to satisfy one's energy and nutrient needs for proper body functions, growth and development, daily activities and maintenance of health, keeping well within one's caloric needs. Hence, it takes into consideration both quality and quantity of food consumed by a person.** **According to the Food and Agriculture Organization (FAO) of the United Nations, a healthy diet:** a. **includes a variety of foods from different food groups;** b. **meets the individual needs for calories and nutrients;** c. **is safe, with no risk from toxins, bacteria, mold or chemicals;** d. **is enjoyable and culturally acceptable; and** e. **is available and sufficient each day and all year round.** **Moreover, according to the World Health Organization (WHO), a healthy diet emphasizes vegetables, fruits, whole grains, root crops, fat-free or low fat milk, lean meats, poultry, fish, egg, beans and nuts. It is also low in saturated fats, trans fats, cholesterol, sodium and added sugars.** **A healthy diet is also consistent with the following principles in nutrition:** a. **[Balance -] refers to consuming foods from different food groups in proportion to each other.** b. **[Variety -] refers to eating different kinds of food from the different food groups every day. No single food provides all the nutrients in proper amounts needed by the body; therefore, a wide selection of food is vital to obtaining a healthy diet and achieving good nutrition.** c. **[Moderation]- refers to eating the right proportions of food, that is, not consuming too much or too little as compared with what the body needs. Extremes in food consumption may lead to various repercussions. For example, a certain amount of fiber is good for digestion, but too little intake of fiber may increase the risk for constipation, heart disease and weight gain. On the other hand, too much fiber may lead to certain nutrient losses.** **What is an unhealthy diet?** **An unhealthy diet is composed of foods that are energy-dense yet nutrient poor and are high in saturated fats, trans fats, refined carbohydrates or sodium. A diet low in fruits and vegetables or fiber is also characteristic of an unhealthy diet. An unhealthy diet leads to poor nutrition and is one of the major risk factors for a range of chronic diseases, including cardiovascular diseases, certain cancers, diabetes and other conditions linked to obesity. The following are common unhealthy diet practices and their corresponding impacts on health:** A. **[Low fruit and vegetable consumption.] Low fruit and vegetable intake is among the top 10 risk factors contributing to attributable mortality, according to evidence presented in the 2003 World Health Report. The WHO estimates that 1.7 million deaths worldwide are attributable to low fruit and vegetable consumption. Insufficient intake of fruits and vegetables is estimated to cause around 14% of gastrointestinal cancer deaths, about 11% of ischemic heart disease deaths and about 9% of stroke deaths worldwide.** B. **[High sodium and low potassium consumption.] Sodium found in food is either naturally present or added during processing or cooking. It can be found in table salt, baking soda or baking powder, monosodium glutamate, cured meat, soy sauce and other miscellaneous food items and processed foods. High sodium consumption can be defined as consuming more than two grams of sodium per day, which is equivalent to 5 grams or 1 teaspoon of salt per day. Together with insufficient potassium intake (less than 3.5 grams per day), this contributes to high blood pressure and increases the risk of heart disease and stroke. High sodium intake also increases calcium excretion resulting in reduced bone density. In addition, excessive intake of saltpreserved food is associated with increased risk of stomach and nasopharyngeal cancers.** C. **[High consumption of trans fatty acids and saturated fats]. Fats, in general, are concentrated sources of energy and excessive consumption of fats may lead to obesity. However, not all fats are the same, and there is increasing evidence that the type of fat in the diet has important effects on health and may be more important to health than the total amount of fat in the diet. High consumption of saturated fats and trans fatty acids increases risk for heart disease by raising low density lipoprotein (LDL) cholesterol in the blood. Trans fatty acids, which are commercially called "partially hydrogenated oils," may also contribute to other health problems, such as diabetes. Saturated fats occur naturally in many foods, the majority of which come mainly from animal sources like meat and dairy products. On the other hand, trans fats are present in margarine, shortening, other solid fats and in commercially fried and baked foods, such as biscuits, cakes, donuts and chips.** D. **[High free sugar intake.] Free sugars include those added to foods and beverages by the manufacturer, cook or consumer as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. There is increasing concern that free sugar intake, particularly in the form of sugar sweetened beverages, increases overall energy intake and may even reduce the intake of foods containing more nutritionally adequate calories. This can lead to an unhealthy diet, weight gain and increased risk to NCDs. Another concern is the association between intake of free sugars and dental caries. Dental diseases are the most prevalent NCDs globally and cause pain, anxiety, functional limitation, including poor school attendance and performance in children.** **Here are some factors we need to consider for proper nutrition and a balanced diet:** **According to studies, breakfast is the most important meal of the day. It restores the energy needed by the body to function well in the next hours of the day. After a long night's sleep, our body needs refueling. Our energy will tell how our body will do all the activities ahead. If we eat a tasty and healthy breakfast, our body will have more strength, and the more strength we have, the more productive we can be. "There is a lot of truth to the old saying, "Breakfast like a king, lunch like a prince, sup like a pauper."," said licensed clinical psychologist Melanie Greenberg Ph.D.** **Our days are filled with a lot of things to do, a lot of responsibilities and obligations that need our full energy and attention. A substantial breakfast will help us be more attentive and focus on our activities and goals for the day.** **Our body needs three food groups for it to go, grow and glow.** **Go Foods are the type of food that provide fuel and help us 'go' and be active. Examples of 'Go' foods include bread, rice, pasta, cereals and potato. These foods give our muscles fuel to run, swim, jump, cycle and our brain fuel to concentrate. If we don't eat enough 'Go' foods then we can feel tired and won't have enough fuel to get through the day. It's important to include** **'Go' foods at all meals and especially breakfast so that our body and brain can get ready for the busy school day ahead.** **Grow Foods help our body grow bigger and stronger. 'Grow' foods help build our body's bones, teeth and muscles. Examples of 'Grow' foods include chicken, meat, fish, eggs and milk, cheese and yoghurt. All of these foods help to keep us feeling full so that we don't get hungry straight away. 'Grow' foods also help keep our brain bright and focused. If we don't eat enough 'Grow' foods our bodies won't have the right building blocks to make us taller and stronger.** **Glow Foods are full of vitamins and minerals to keep our skin, hair and eyes bright and glowing. 'Glow' foods can keep our immune system strong so that we can fight bugs and viruses. Examples of 'Glow' foods include all fruits and vegetables. Brightly coloured fruits and vegetables are full of vitamins and minerals and we need to eat different types every day. What did you eat yesterday -- were there lots of different coloured fruit and vegetables? Try and eat fruit and vegetables from every colour of the rainbow are to make sure you're getting enough 'Glow' foods.** **THE FILIPINO FOOD PYRAMID** - **Eat a variety of foods every day to get the nutrients needed by the body.** - **Breastfeed infants exclusively from birth up to 6 months, then give appropriate complementary foods while continuing breastfeeding for 2 years and beyond for optimum growth and development.** - **Eat more vegetables and fruits every day to get the essential vitamins, minerals and fiber for regulation of body processes.** - **Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair of body tissues.** - **Consume milk, milk products and other calcium-rich foods, such as small fish and shellfish, every day for healthy bones and teeth.** - **Consume safe foods and water to prevent diarrhea and other food and water-borne diseases.** - **Use iodized salt to prevent iodine deficiency disorders.** - **Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases.** - **Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity.** - **Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke to help prevent lifestyle-related non-communicable diseases.** **PINGGANG PINOY** **Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to convey the right food group proportions on a per-meal basis, to meet the body's energy and nutrient needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at meal times by delivering effective dietary and [healthy] [lifestyle] messages.** **The "Pinggang Pinoy" can be used side by side with the existing DNG Pyramid for Filipinos (Daily Nutritional Guide *Pyramid)* but it will not replace it. According to FNRI, Pinggang Pinoy is a quick and easy guide on how much to eat per mealtime, while the DNG Pyramid shows at a glance the whole day food intake recommendation.** **Both the "Pinggang Pinoy" and the DNG Pyramid for Filipinos are based on the latest science about how our food, drink, and activity choices affect our health.** **The DNG Pyramid is a simple, trustworthy guide in choosing a healthy diet. It builds from the base, showing that we should eat more foods from the bottom part of the pyramid like vegetables, whole grains and less from the top such as red meat, sugar, fats and oils. When it's time to eat, most of us use a plate. So it is just appropriate to use the "Pinggang Pinoy" as a guide for a typical balanced meal.** **Adolescence is the transitional phase of growth and development between childhood and adulthood. It is also termed as the age of puberty. The World Health Organization (WHO) defines an adolescent as any person between the ages 10 and 19. This period is characterized by growth spurt and other bodily changes. Timing, duration and intensity of growth vary from one individual to another.** **Nutritional needs during adolescence are increased because the increased growth rate and changes in body composition associated with puberty. Male and female adolescents have different needs during this crucial time of growth.** **For teenagers, maintaining a healthy diet will make the person look and feel better. Having a proper diet will make one's skin and hair healthier and help achieve one's ideal weight. Eating right helps them look better, feel better, and stay healthier. Teens become stronger and think more clearly, thus may even perform better in sports and get better grades. They will also be less likely to get depressed or stressed.** **Here is a sample meal based on Pinggang Pinoy for teens (Photo 6)** **To help teens eat right, the Department of Science and Technology-Food and Nutrition** **Research Institute (DOST-FNRI) developed the Photo No. 6 Pinggang Pinoy specifically for teens (13 to 18 years old). The Pinggang Pinoy for teens is identified with the blue-colored placemat. The color blue was chosen for teens because this conveys a sense of strength, dependability and coolness, meanings that are associated with favorable qualities of teenagers.** **The Pinggang Pinoy for teens shows the recommended proportion by food group in every meal for male and female adolescents. It includes a variety of food per meal from each of the three food groups:go foods---energy-giving foods, grow foods---body-building foods and the glow food--- body-regulating foods.** **Similar to the Pinggang Pinoy for other population groups, the Pinggang Pinoy for teens shows that half of the plate is for glow foods with a greater proportion of vegetables than fruits. This means that they should eat more vegetables than fruits. The other half consists of go and grow foods, with go foods of greater proportion compared to the grow foods. The go foods is represented by rice which is the primary energy source of Filipinos; other go foods are corn, bread and root crops. The grow foods is represented by milkfish, locally known as bangus, which is a commonly eaten fish.** **The following tables show the recommended per meal amounts of GO, GLOW and GROW food for individuals aged 13-19 and 19-59.**  **KUMAINMENTS** **The 10 Kumainments are the popularized versions of the Nutritional Guidelines for Filipinos (NGF) approved by the NNC Governing Board to promote a healthy lifestyle among Pinoys. The nutritional guidelines aim to address and prevent malnutrition and diet-related non-communicable diseases such as cancer, diabetes and cardiovascular diseases.** **The Kumainments are simple and easy to remember guidelines that can be easily followed by ordinary citizens to improve their nutritional status. With messages like "Kumain ng iba't ibang pagkain", "Kumain ng gulay at prutas araw-araw", and "Panatilihin ang tamang timbang", individuals are encouraged to eat the right foods, exercise right and pursue a healthy lifestyle in 10 easy rules.**  **LEARNING ACTIVITIES /ASSESSMENT** **Please check with your Professor/Instructor for the online quiz link.** **REFERENCES:** **Food and Nutri.on Research Ins.tute - Department of Science and Technology (2016). Pinggang Pinoy. Retrieved from: hGp://www.fnri.d**