PATHFIT-1-U2L1 PDF: Unit II: Activity Specific Skills

**Unit II: Activity Specific Skills**  **Lesson 1:** Non-Locomotor Skills **Learning outcomes:** At the end of the lesson, the students are expected to: a. displayed movement competence and confidence and; b. adapted fundamental movement competencies in an exercise progr...

**Unit II: Activity Specific Skills**  **Lesson 1:** Non-Locomotor Skills **Learning outcomes:** At the end of the lesson, the students are expected to: a. displayed movement competence and confidence and; b. adapted fundamental movement competencies in an exercise program **Motivation:** What are the first movements a child could do before it could walk? What do you call these movements? **Conceptualization:** Non-locomotor skill refers to controlled movements of the body that are performed from a stable foundation of support. These skills are essential in disciplines such as dancing, yoga, martial arts, and physical rehabilitation. They are essential for the development of physical coordination, flexibility, and body awareness. These exercises promote flexibility by elongating muscles and enhancing the range of motion in joints, thereby decreasing the likelihood of injury. Furthermore, they help to maintain equilibrium and promote bodily awareness by stimulating proprioception and improving balance. Isometric workouts, which include muscular contraction without any change in muscle length, are effective for enhancing muscle strength and endurance, especially in relation to core stability and posture. Non-locomotor movements may also promote awareness and relaxation by including techniques such as deep breathing, meditation, and soft rhythmic motions. These exercises enhance cognitive clarity, alleviate tension, and foster emotional well-being, cultivating tranquility and inner equilibrium. Their technique is adaptable and efficient in promoting excellent physical health and performance across several domains.  **Bracing Technique for Core Exercises** When engaging in weight training, prioritizing safety is of utmost importance. Inadequate lifting technique might lead to back pain or severe spinal damage. During weightlifting, it is important to use abdominal bracing and proper breathing techniques to maintain correct posture and provide support to the back. The emphasis on breathing is on achieving a prolonged and tranquil exhalation and a proper inhalation to use breathing to assess the alignment of our ribcage and pelvis. Bracing is a technique that involves holding one\'s breath to provide substantial support to the thorax and pelvis using a higher threshold approach. The term used to describe this action is the Valsalva maneuver. Abdominal bracing is the act of engaging all the muscles in the abdomen, including the deepest and most superficial, to ensure the stability of the spine and optimal biomechanics. Furthermore, the brace not only successfully reduces back pain, but it also optimally trains the abdominal muscles to contract together, leading to improved core strength and abdominal development. Muscles used for abdominal bracing: These muscles create intra-abdominal pressure to hold your spine in a safe, neutral position also known as Valsalva Maneuver. Incorporating core activity is important in several exercises, including shoulder taps, dead bugs, side planks, and bird dogs. To maximize the advantages of these exercises and improve core engagement during weightlifting, it is important to brace the whole core instead of only relying on the abdominal muscles. This involves avoiding deep breaths and focusing on engaging the core muscles.  **Deadbug series**  The Dead Bug series is a progressive set of exercises that enhance core strength by engaging the deep abdominal muscle, known as the transverse abdominis or TVA. These exercises require the TVA to maintain the pelvis while the arms and legs are in motion, therefore providing resistance. As the exercises get more challenging, the transversus abdominis (TVA) muscle strengthens to prevent excessive arching of the lower back and tilting of the pelvis. The TVA\'s compressive abilities make it function like a corset, effectively improving core strength and providing support to the lower back. These movements are referred to as lumbar stability exercises. During the execution of the exercises, the deep abdominal muscles engage in isometric contractions to maintain proper alignment of the pelvis. Physiotherapists often recommend deadbug to specifically address areas of weakness or dysfunction. This may include those who are in the process of recovering after an accident, as well as those seeking to enhance their overall physical fitness and conditioning. It is also beneficial for athletes participating in certain sports, such as cycling. Medical professionals may use deadbug as a low-impact alternative to crunches or planks, particularly in a clinical Pilates session. **Deadbug with arm and leg extension (contralateral)** Procedure: Start by lying in a supine position on an exercise or yoga mat with both knees flexed.  Maintain the natural curve of the spine as slowly elevate both legs into a tabletop posture, with both knees and hips flexed at a 90-degree angle.  Raise both arms to a vertical alignment with the ceiling. While keeping the spine in a neutral posture, extend the right leg forward and raise the left arm above in a controlled manner.  Bring the arm and leg back to the starting position, then swap sides to repeat the movement. **Deadbug with foot slide** Procedure: - Extend one leg by gliding the foot forward along the floor. Consistently maintain the abdominal brace. - Maintain the leg in a fully stretched position for 1-2 seconds, then proceed to gradually move the foot back towards the torso.  **Deadbug with overhead reach** Procedure: - In a supine position with your arms fully extended - Grasp a weight directly above your head. - Ensure the knees are flexed, and feet are resting flat on the floor.  **Deadbug press** Procedure: - Elevate one leg from the ground - Tighten the abdominal muscles and link the free hand with the contralateral leg. - Gradually elongate the leg while simultaneously raising the arm above the head. - Bring back the hand and leg once more.  **Plank series** The plank exercise is an isometric core workout that requires maintaining a position similar to a push-up for as much time as possible.  Planks are effective in developing strength. However, once a specific threshold is reached, their principal role becomes the establishment and preservation of stability in the core and shoulders. They accomplish this by engaging and exerting pressure on the stabilizer muscles, which are often overlooked during more prominent weightlifting activities. Stabilizer muscles refer to the collection of tiny muscles that provide support and maintain stability for muscles and joints during certain actions. When training with kettlebells or a barbell and raising weight overhead, it is crucial to fully extend the body and maintain stability beneath the weight. **Front plank** Procedure: - - - -  **Side plank** Procedure: - Maintain a lateral position with the legs fully extended and the hips, knees, and feet aligned on top of each other. Ensure that the elbow sits directly beneath the shoulder and the forearm remains parallel to the ground. The opposite arm should be raised vertically. - Exert pressure on the floor with the hand and forearm to elevate the upper body. Maintain a strong and stable core while simultaneously raising the hips and fully extending both legs. The body should maintain a straight alignment. **Kneeling plank** Procedure: - Push through your knees and forearms to lift your hips off the floor to about the same height as your shoulders. **Straight-arm plank** Procedure: - Elevate the hips off the ground to a level about equal to shoulders by exerting force through the knees and forearms.  **Bird dog series** The bird dog exercise is a form of exercise that improves both strength and endurance, with an emphasis on spine stability. This is also known as quadruped alternating arm and leg. The primary focus of the bird dog exercise is the erector spinae muscle. The study examines the tolerability and muscle activity of core muscle exercises in individuals with chronic low-back pain. The erector spinae are a lengthy posterior muscle that spans from the cranium, cervical vertebrae, and thoracic ribs to the lumbar vertebrae and sacrum of the pelvis. It is responsible for elongating, bending, and twisting the spine. Bird dog workouts specifically target the rectus abdominis and obliques, two abdominal muscles. This exercise also engages the gluteus maximus in the buttocks, the trapezius in the upper back, and the deltoids in the shoulder. People of all skill levels, including senior adults, can use this exercise to prevent injury, align the spine, and recover from lumbar pain. **Bird dog with arms and leg extension** Procedure: - In a quadruped position (on all fours), with the hands directly under the shoulders and the knees directly under the hips. Exert force in an upward direction using the arms to maintain stability in the shoulder girdle, exert upward force using the arms. Contract the abdominal muscles. Align the spine in a neutral position. - In a gradual manner, extend one arm and the other leg with toes pointed outward from the body. Extend your arms as far as possible towards the walls in an effort to align your body in a straight position. - Invert the pattern and revert to the initial position by smoothly moving the hand and knee into place. - Repeat the same process with the opposite side. Ensure proper body alignment at all times. Ensure that the head remains upright, the back maintains its natural curvature, the shoulders stay aligned, and the torso remains stable without any rotation. **Bird dog crunch** Procedure: - Begin in a quadruped position, maintain that position, then pull the elbow and opposite knee towards the middle of the body. Contract the abdominal muscles, then go back to the elongated position. Perform the same action on the opposite side.  **Bird dog push-up** Procedure: - Begin in a plank stance, positioning both hands slightly wider than the width of your shoulders. Make sure body is horizontally aligned and gaze is slightly in front of your hands. - Engaging the core muscles, flex the elbows until they form a right angle with the ground. Maintain close proximity between elbows, ensuring that they do not extend outward to the sides. - Elevate the body by exerting force through the heels of the palms, then return to the initial push-up posture. - Elevate the right hand and left leg gradually until they reach their maximum length. Ensure that the hips remain aligned and parallel to the ground, avoiding any tilting or unevenness. - Return both hand and leg to the initial position before doing another push-up. - Repeat the same action with the arm and leg on the opposing side.  **Scapulothoracic exercise** Scapular exercises increase upper-body strength, decrease the probability of shoulder injuries, and boost posture. Strengthening the muscles in the upper back can help alleviate discomfort associated with poor posture and improve flexibility. The YTW exercise focuses on the inter-scapular muscles located between the shoulder blades, aiming to enhance their strength and facilitate the retraction or pulling back of the shoulders. This exercise is beneficial for maintaining correct upright posture. The Y T W exercise is divided into three components: The Y, the T, and the W. Each component enhances distinct muscle groups. The Y exercise targets and strengthens the lower trapezius, latissimus dorsi, and erector spinae muscles located in the back. The T exercise targets and strengthens the middle trapezius and rhomboid muscles. The W exercise targets and strengthens the infraspinatus and teres minor muscles.  **Standing YTW** Procedure: - Stand shoulder-width apart with your legs bent into a half squat. - Maintain a head-to-back alignment while slanting slightly forward. - Perform the abdominal brace. Y: Raise the arms to create a 45-degree angle, like a \"y.\" Make sure the thumb side of the hand is pointed upward. Put pressure on the shoulder blades. Hold for one to two seconds; repeat the exercise. T: Raise the arms such that they are perpendicular to the body and point up with your thumb side facing upward. Put pressure on the shoulder blades. Hold for one to two seconds; repeat the exercise. W: Form a \"W\" with both arms and elbows bent tightly against the ribcage. The hand\'s thumb side is pointing upward. Put pressure on the shoulder blades. Hold for one to two seconds; repeat the exercise. **Prone YTW** Procedure: - Lie in a prone position. - Hold steady with your head, chest, and entire body. - Perform the abdominal brace. Y: With the thumbs pointing upward, extend the arms in a \"Y\" shape. Raise the arms above the ground and firmly compress the shoulders together. After three to five seconds of holding the position, repeat the exercise. T: With the thumbs pointing upward, extend the arms in a \"T\" shape perpendicular to the body. Raise the arms and firmly press the shoulder blades together. After three to five seconds of holding the position, repeat the exercise. W: With the thumbs pointing upward, bend the elbows to the side of the body in a \"T\" shape. Raise both arms and press your blades together. After three to five seconds of holding the position, repeat the exercise.  **Lumbo-pelvic hip exercise** The lumbo-pelvic hip exercise entails controlled movement in the lower spine and pelvis in relation to a predetermined neutral posture. Lumbar instability refers to a significant reduction in the spine\'s stabilizing mechanism\'s ability to keep the intervertebral neutral zones within the normal range. This condition does not cause any neurological malfunction, substantial deformity, or severe discomfort that inhibits one\'s ability to function. When exposed to typical external stresses, people with lumbar instability experience a reduction in the stiffness of the spinal motion segment, which may result in discomfort, spinal deformity, or harm to the neurological structures. Lumbo-pelvic hip exercises have shown effectiveness in treating individuals suffering from segmental instability and persistent pain. It indicates that insufficient muscular strength may independently contribute to the occurrence of lower back discomfort, even in the absence of degenerative conditions.  The Lumbo-pelvic hip training program comprises a variety of exercises that generally evolve from basic to more complex. The exercises transition from a static position, such as lying, to a dynamic one, such as standing or jumping. The transition involves going from resisting gravity to opposing an external force. There is a shift from anticipatable motions to unpredictable ones. Transitioning from the individual components of a motion to the entirety of its range of movement Maintaining the neutral spine posture is always essential. Advancement to the subsequent exercise often relies on acquiring the ability to effectively maintain a neutral spine position during the present activity. The physical therapist or exercise therapist has the necessary training to help the patient learn the correct technique. **Glute hip bridge** Procedure: - In a supine position on the floor with the knees flexed. Ensure that both feet are positioned level on the floor and are spaced apart at a distance equal to the width of the of the shoulders. - Align the heels with the knees. Place the arms alongside the torso. - Elevate the toes off the mat and firmly place the heels to achieve ankle dorsiflexion. - Execute the abdominal brace. - Elevate the hips from the floor until they are completely stretched out. - The posterior aspect of the cranium, scapulae, and lower extremities are all in direct contact with the horizontal surface of the floor. Maintain the position for three to five seconds before reverting back to the initial starting position. **Glute bridge hold** Procedure: - In a supine position on the floor with the knees flexed. Ensure that both feet are positioned level on the floor and are spaced apart at a distance equal to the width of the of the shoulders. - Align the heels with the knees. Place the arms alongside the torso. - Execute the abdominal brace. - Elevate the hips from the floor to the maximum height possible by using the strength of your heels, back, and arms. - Contract the gluteal muscles at the highest point of the movement and maintain the contraction for a duration of 10 to 15 seconds. - Return to the initial position.  **Glute bridge march** Procedure: - In a supine position on the floor with the knees flexed. Ensure that both feet are positioned level on the floor and are spaced apart at a distance equal to the width of the of the shoulders. - Align the heels with the knees. Place the arms alongside the torso. - Execute the abdominal brace. - Elevate the hip by engaging the arms, upper back, and feet. - Maintain the bridge position while raising one foot off the ground and pulling the knee towards the chest. - Avoid letting the hip to droop throughout the whole motion. - Return the leg to the floor and alternate by pulling the other knee towards the chest. - Maintain each leg position for a duration of two to three seconds.  **Glute bridge single leg extension** Procedure: - In a supine position on the floor with the knees flexed. Ensure that both feet are positioned level on the floor and are spaced apart at a distance equal to the width of the of the shoulders. - Align the heels with the knees. Place the arms alongside the torso. - Execute the abdominal brace. - Elevate the hip by engaging the arms, upper back, and feet. - Hold the bridge and extend one leg while maintaining the weight on the other leg. - Hold the position for three seconds. - Return the leg to the floor and alternate.  **Squat series** The squat exercise is an excellent compound exercise that is known for its ability to enhance muscular strength in the lower body. Compound exercises simultaneously engage numerous joints and muscle groups, resulting in improved physical strength and functioning. The squat primarily targets the quadriceps and gluteal muscles, but other muscle groups are also engaged. Varying the placement of the feet and the depth of the squat may engage additional leg muscles, including the hamstrings located at the rear of the upper leg, as well as the adductors and gracilis muscles along the inner sides of the upper legs. Squats are a versatile workout that may enhance overall calorie expenditure, support in injury prevention, strengthen the core, and enhance balance and posture. **Prisoner\'s squat** Procedure: - In an upright position with the feet positioned slightly wider than the width of the shoulders, aligned in a parallel manner, and facing forward. - Position the hands at the back of the head while simultaneously retracting the shoulders and elbows. - Execute the abdominal brace. - Lower into a squat position by posteriorly pushing the hips and flexing the knees until the hip joint drops below the level of the knee joint. - Maintain the lowermost position for one to two seconds, then return to the initial position. **Box squat** Procedure: - Take an upright position in front of a box. - Strive for a box height that aligns the thigh with a parallel squat position. - The feet are positioned slightly wider than the breadth of the shoulders, aligned in a parallel manner, and directed straight forward. - Position the hands at the back of the head while retracting the shoulders and elbows. - Execute the abdominal brace. - Flex the knees and descend the buttocks towards the box. - Sit back and maintain your position for one to two seconds. - Maintain weight distribution towards the heels and return to the initial position. **Split squat** Procedure: - Perform a split-leg position, with one leg positioned front and the other leg positioned backward. - Maintain a stance with the feet positioned at a distance equal to the width of the hips and place the hands on the hips. - Execute the abdominal brace. - Bend the knees and descend the hips till the rear knee is a little higher than the floor. - Maintain the position for one to two seconds. - Return to the initial posture by pushing the weight upwards with the front leg. - Perform the same action on the other leg.  **Side squat** Procedure: - Maintain a stance with both feet apart with toes and knees pointing forward. - Transfer weight to one side and squat down. - The carrying weight leg should be flexed while the contralateral leg should be maintained in a straight position. - Maintain proper alignment by ensuring that the knee of the flexed leg remains directly above the toes. - Maintain the position for one to two seconds before returning to the initial starting position. - Perform the same action on the other leg. **SINGLE LEG BALANCE SERIES**  The single-leg balance exercise involves maintaining balance and a straight posture while standing on one leg. It stimulates and involves the body\'s proprioceptive system, which is responsible for perceiving the position and motion of bodily components in relation to one another and the environment. The single-leg balancing exercise is a fundamental activity that provides several benefits for everyday living and general well-being. Engaging in this activity improves proprioception, which refers to your body\'s ability to perceive its location in relation to space. This is essential for the synchronization and secure mobility. It enhances the strength of the stabilizing muscles, particularly those around the ankles, knees, and hips, consequently reducing the likelihood of injuries and supporting the overall health of the joints. Furthermore, it improves equilibrium, reducing the likelihood of accidents and cultivating confidence in physical motion. **Single leg balance** Procedure: - In a vertical position with the arms positioned at the back of the head and the shoulders pulled back. - The feet are parallel and flat on the floor. - Elevate one leg by lifting it off the ground, bringing it to a height of about one to two feet. - Execute the abdominal brace. - Drop into a squat position by flexing the knees and hips. - Lowering until it reaches a level where it becomes difficult to maintain equilibrium. - Maintain the position for one to two seconds. - Reach the foot with strength and gradually return to the initial position. - Perform the same action on the other leg. **Assisted single-leg squat** Procedure: - In a vertical position with the shoulders pulled back. - Feet are parallel and flat on the floor - Hold a chair to maintain stability. - Elevate one leg by lifting it about one to two feet above the floor. - Execute the abdominal brace. - Drop into a squat position while maintaining a grip on a chair. - Maintain the position for one to two seconds before returning to the initial starting position. - Perform the same action on the other leg.  **Single leg squat on box** Procedure: - Stand in front of a box that is at knee height. - Maintain a single-legged stance, with hands extended laterally beside the torso. - Execute the abdominal brace. - Drop into a squat position by flexing the knees and hips while concurrently elevating the arms to offset the body\'s equilibrium. - Maintain lowering until the glutes reach contact with the box or the thighs are aligned parallel to the floor. - At this point, the arms are aligned parallel to the shoulders. - Reach the foot with force, then return to the initial position. - Perform the same action on the other leg. **Single leg balance and reach** Procedure: - Maintain an upright posture with the shoulders pulled back. - The feet are parallel and flat on the floor. - Elevate one foot from the ground while maintaining balance on the other leg. - Ensure proper alignment of the knees and toes in a forward-facing position. - Execute the abdominal brace. - Extend the leg in front, and lightly touch the floor with the opposite foot. - Return to the initial position. - To maintain balance, extend the same leg upwards and reach out to the side, lightly touch the floor, and then return to the initial position. - Extend your arm backwards, contact the floor, and then return to the initial position. - Perform the same action on the other leg.  **Single leg reach deadlift** Procedure: - Maintain an upright position with the shoulders pulled back. - The feet are parallel and flat on the floor. - Elevate one foot from the ground while maintaining balance on the other leg. - Ensure proper alignment of the knees and toes in a forward direction. - Flex the weight-bearing knee slightly, then lean forward at the waist, pivoting the hips while keeping the chest extended and the back aligned. - When the legs and trunk are aligned horizontally with the floor, maintain this posture for a duration of one to two seconds before returning to the initial starting position. - Perform the same action on the other leg.  +-----------+-----------+-----------+-----------+-----------+-----------+ | **Exercis | **Regress | **Standar | **Progres | | | | e** | ion** | d** | sion** | | | +===========+===========+===========+===========+===========+===========+ | Deadbug | | Deadbug | Deadbug | Deadbug | | | series | | with | with arm | press | | | | | overhead | and leg | | | | | | reach | extension | | | | | | | (contrala | | | | | | | teral) | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | Plank | | Kneeling | Front and | Straight- | | | series | | plank | | arm | | | | | | Side | plank | | | | | | plank | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | Bird dog | | Bird dog | Basic | Bird dog | Bird dog | | series | | with arms | bird dog | crunch | push-up | | | | and leg | | | | | | | extension | | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | Scapuloth | | Prone YTW | Standing | | | | oracic | | | YTW | | | | series | | | | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | Lumbo-pel | | Glute | Glute hip | Glute | Glute | | vic | | bridge | bridge | bridge | bridge | | hip | | hold | | march | single | | exercise | | | | | leg | | | | | | | extension | +-----------+-----------+-----------+-----------+-----------+-----------+ | Squat | | Box squat | Prisoner\ | Split | Side | | series | | | 's | squat | squat | | | | | squat | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | Single | Assisted | Single | Single | Single | Single | | leg | single-le | leg squat | leg | leg | leg reach | | balance | g | on box | balance | balance | deadlift | | series | squat | | | and reach | | +-----------+-----------+-----------+-----------+-----------+-----------+ **Assessment:** Activity 1 Reflection: Highlight what has been learned and how the experience has contributed to PATHFIT development. 1. Does bracing the core enhance overall physical fitness? 2. Identify the different muscles attached to the Lumbo-pelvic hip exercise and explain how they contribute to the Lumbo Pelvic Hip Complex Dysfunction (LPHD). Written Task: Identity the following exercises below. 1. Are squats enough to train legs \... 6.  ---- -------------------------------------------------------------------------------------------- ----- ------------------------------------------------------------------------------------------------------------------- 2. C:\\Users\\marce\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\FA5DEC2F.tmp 7.  3. C:\\Users\\marce\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\EC433515.tmp 8.  4. C:\\Users\\marce\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\9F22FCEB.tmp 9.  5. 10.  Activity 3 Performance Task: As a group, choose a non-locomotor exercise and create an exercise program based on the principles of training. **References:** Taeza, Elenita. (2021). Physical Fitness. Edric Publishing House. Urbiztondo, Stella Marie, M. et al., (2019).PATHFIT 1: Movement Competency Training. (07/14/24) (07/14/24) (07/14/24)\ (07/17/24)