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I. REPORTS GROUP 1 PATHFIT1: MOVEMENT COMPETENCY TRAINING POSTURE AND CORE STABILITY At the end of each discussion, you are to achieve the following agendas: assess readiness for levels and patterns of participation in physical a...

I. REPORTS GROUP 1 PATHFIT1: MOVEMENT COMPETENCY TRAINING POSTURE AND CORE STABILITY At the end of each discussion, you are to achieve the following agendas: assess readiness for levels and patterns of participation in physical activities; assess posture and core stability; determine baseline levels of body composition and cardiovascular fitness; use proper terminologies in describing movements; and explain how the core stabilizes the spine during the performance of functional tasks based on functional anatomy. A. INTRODUCTION "Our body is designed for movement. The more we move, the lesser our risk to get diseases and other illnesses. Regular movement such as exercises improves our physical health." The statement emphasizes the importance of physical activity in maintaining good health. It suggests that our bodies are naturally inclined to be active, and by moving regularly and engaging in exercises, we can lower the risk of diseases and enhance our overall physical well-being. Posture And Core Stability Posture and core stability are fundamental aspects of an individual's overall health and fitness, particularly when it comes to movement competency training. These concepts play a crucial role in enhancing performance, preventing injuries, and promoting efficient movement patterns. Posture Posture refers to the alignment and positioning of the body's various segments, such as limbs, head, shoulder, spine, and hips, in relation to one another and in relation to the gravitational force. Good posture involves maintaining a balanced and neutral alignment that minimizes the stress on the body's structures. Proper posture allows for optimal muscle function, joint stability, and efficient movement mechanics. In the context of health and fitness, maintaining good posture is essential for several reasons: 1. Injury Prevention: Correct posture reduces the risk of overuse injuries, strains, and joint problems by minimizing excessive stress on specific body areas. 2. Muscular Efficiency: Proper alignment ensures that muscles are functioning optimally, reducing fatigue, and enhancing performance during physical activities. Good Posture When Standing 3. Breathing and Circulation: Good posture allows for unrestricted breathing and efficient blood circulation, providing adequate oxygen to muscles and vital organs. 4. Confidence and Appearance: Maintaining an upright posture can enhance self- confidence and convey a positive body image. Core Stability Core stability, often referred to as core strength, pertains to the strength and endurance of the muscles in the trunk region, including the abdominals, obliques, lower back muscles, and pelvic floor muscles. These muscles work together to provide a stable foundation for movement and support for the spine and pelvis. Key points regarding core stability include: 1. Functional Support: A stable core supports the spine during various movements, improving overall movement quality and reducing the risk of back injuries. 2. Force Transmission: Core stability enables the efficient transfer of forces between the upper and lower body, which is essential for tasks like lifting, pushing, and pulling. 3. Balance and Coordination: A strong core contributes to better balance and coordination, leading to more controlled and precise movements. 4. Athletic Performance: Many sports and physical activities require a strong and stable core for optimal performance, agility, and power generation. 5. Everyday Activities: Core stability is important for activities of daily living, such as bending, lifting, and reaching. B. FUNDAMENTAL MOVEMENT SKILLS The fundamental movement skills (FMS) are basic observable patterns of behavior from childhood to adulthood. It is the building block for the development of activity skills. FMS consists of three skill groups that underpin physical literacy, such as non-locomotor skills, locomotor skills, and manipulative skills. Non-locomotor skills or stabilization skills are controlled body movements that are performed from a relatively stable base of support. Non-locomotor skills include the following exercises. Bracing/Anti-rotation/ Anti-extension Stretching Turning/Rolling/Twisting Squat and Ready position Lunge Balancing Locomotor skills involve transporting the body from one place to another. Locomotor skills include the following exercise. Crawling and Creeping Jumping and Landing Hoping, Skipping, and Leaping Running  Shuffling and Sliding Swimming Swinging and Climbing Wheeling Manipulative skills are the use of the hands, feet, body parts, or an implement to control an object, as well as sending, receiving, or traveling with an object. Sending: throw, kick, strike, roll Receiving: catch, trap, stop Traveling: dribbling with feet, hands, and sticks C. ASSESSMENT OF PHYSICAL ACTIVITY READINESS AND LEVELS Physical Activity Readiness Questionnaire (PAR-Q) is a valuable tool that helps individuals assess their readiness to participate in physical activity or exercise programs. It's a simple and effective way to identify any potential risks or contraindications to exercise. It can help you stay safe and healthy while working towards your fitness goals. The two main components of the Physical Activity Readiness Questionnaire are: 1. Screening for Health Risks The screening process aims to identify any pre-existing health conditions or risk factors that may require further assessment or medical clearance before initiating or modifying an exercise program. 2. Evaluating Physical Activity Level Assessing an individual's current physical activity level is important to understand their baseline activity patterns and guide activity recommendations. This evaluation can be done through self-report questionnaires, activity diaries, activity trackers, or structured interviews. The data collected can provide insights into the type, frequency, duration, and intensity of the individual's current physical activity habits. D. FUNCTIONAL ANATOMY OF THE CORE Whenever someone talks about the core, the first thing we picture is probably that ever-coveted six-pack, right? While it wouldn't be wrong to envision that ideal set of abs as the core, it also wouldn't be entirely correct, either. There's much more to the core than what we see on the surface. While "core" often refers to the middle of something, the body isn't built spherically like an apple or a planet. It's made up of a highly complex system of interconnected muscles, bones, tendons, and ligaments and supporting all of those structures requires more than just a singular, dense point and yes, it's true, the technical core runs way deeper than that. In the e of anatomy and biomechanical movement, the primary purpose of the functionat core is to provide stability. And the body (and all its extremities) can move through different planes of movement, we can bet that it needs a LOT of stabilizers to move. Before we dive into building a functional core, let's review what it actually consists of. Abdominal Muscles The core consists of the following muscles: The transversus abdominis The external oblique The internal oblique The rectus abdominis The diaphragm Lumbar portions of the multifluid Pelvic floor musculature Importance The core improves our balance and stability by training the muscles in our core to work in harmony and can help us achieve better balance and stability while performing everyday activities. It can also help us reach our fitness goals by enhancing our overall fitness. They are responsible for resisting forces against the body to maintain positioning and movement in any direction (or, in other words, they help keep balance and enforce stability so external forces don't knock you over). The complexity of the core muscles allows them to resist forces in all planes of movement. But the core isn't just about stabilizing the body. When the abdominal muscles work together, they help regulate something known as "internal abdominal pressure" to keep the organs protected and in place throughout movement. A common analogy is to compare the trunk with a soda can... Picture the cylinder of an empty soda can as the trunk, and the walls of the can equate to the walls of the abdomen. If we compress the can from top to bottom with external force, the structure is surprisingly robust, and the walls of the can are stable enough to prevent any actual compression. However, if the can have a dent on one side, it's much easier to crush the can when applying compressive forces. The basic premise is significant the core requires sufficient support and consistent muscular engagement to maintain its structural integrity. Inner Unit The inner unit consists of the transversus abdominis, pelvic floor, posterior fibers of the internal oblique, multifluid, and diaphragm covered in the thoracolumbar fascia. Outer Unit The outer unit, consisting of the Rectus Abdominis, carries the risk of injury if the large phasic muscles activate before stabilizers, as these muscles play a crucial role in transferring forces between the upper and lower body while also contributing to power generation and balance maintenance.  The key muscles in the outer unit include: Rectus Abdominis: This is one of the most well- known core muscles, running vertically along the front of the abdomen. It contributes to the flexion of the spine (forward bending). External Obliques: These muscles are located on the sides of the abdomen and help with rotation and lateral flexion of the spine. The "outer unit" of the core consists of superficial muscles that contribute to global stabilization, balance, and dynamic movements. These muscles work in conjunction with the "inner unit" to provide overall core stability and support for various activities. A balanced approach to core training should consider both inner and outer unit muscles to ensure optimal function and prevent imbalances. In general, the functional anatomy of the core involves a group of muscles and structures that work together t provide stability, support, and movement to the central part of the body. Understanding and training the core's muscles play a crucial role in maintaining overall physical health and performance. PATHFITI: MOVEMENT COMPETENCY TRAINING MUSCULOSKELETAL FITNESS AND NON-LOCOMOTOR SKILLS TRAINING At the end of each discussion, you are to achieve the following agendas: explain how musculoskeletal fitness impacts one's ability to move soundly; distinguish between bracing the core and abdominal hollowing; adhere the principles of progression and regression by appropriately modifying exercises; properly execute exercise techniques. A. INTRODUCTION Musculoskeletal Fitness Musculoskeletal fitness is a multidimensional construct comprising the integrated function of muscle strength, muscle endurance, and muscle power to enable the performance of work against one's own body weight or an external resistance. Four aspects of musculoskeletal fitness: 1. Flexibility The functional capacity of the joints to move through a full range of movements. 2. Muscle Power The ability to recruit a large number of muscle motor units quickly to move a load. Muscular Strength The ability of the muscle to exert force. The maximal one-effort force that can be exerted against a resistance. 4. Muscular Endurance The muscle's ability to perform without fatigue. B. BRACING THE CORE How to brace your core 1. Start by standing tall with your feet hip-width apart. 2. Engage your abdominal muscles by contracting the as if you were about to be punched in the stomach. 3. Hold this contraction for 5-10 seconds. 4. Relax and repeat. Does bracing work your core Rectus abdominis: This is the "six-pack" muscle that runs down the front of your stomach. External obliques: These are the muscles on the sides of your stomach. Internal obliques: These are the muscles under your rectus abdominis. Transverse abdominis: This is the deepest layer of abdominal muscle and wraps around your sides and back. Benefits of bracing your core 1. Reduced risk of injury 2. Improved posture 3. Better balance and stability 4. Improved athletic performance 5. Greater mental focus 6. Increased energy levels 7. Better digestion 8. Reduced back pain 9. Improved breathing 10. Greater strength and power transfer from the lower body to the upper body 11. Increased flexibility 12. Better balance between the left and right side of the body 13. More confidence 14. Improved joint health Example 1. Heavy squat- lifter will breathe in about 70% of their maximum air volume, pull their shoulders down towards the pelvis, and compress their rib cage while contracting the abs. When this setup is complete the lifter will then initiate the squat staying pressurized during the down and up phases of the squat. After standing the lifter will exhale then re-bracing and repeat for the reminding reps. 2. Lifts (including deadlifts, bench presses, and squats) require a lot of core strength and stability so you can safely move heavyweights. For these exercises, you can see your core by taking a big breath before starting the lift and then holding it until you're bringing the weight back down. C. BRACING VS. HOLLOWING Bracing Exercise Contracts the local and global muscles at the same time, and are performed by pushing the abdomen out externally. Bracing the core involves engaging multiple muscle groups around the abdominal region to create a stable and supportive "brace" for the spine. This technique is commonly used in weightlifting, powerlifting, and other activities that require significant core stability and protection for the spine. When you brace your core, you contract the muscles not only in the front (abdominals) but also on the sides (obliques) and in the back (erector spinae). This 360-degree activation creates a rigid and stable core that helps protect the spine from excessive movement and pressure. The goal of bracing is to maintain a neutral spine position and prevent it from bending. arching, or twisting under heavy loads. Hollowing Exercise (Abdominal Drawing) Concentrates on the contraction of local muscles, draw the belly button toward the lumbar spine. Abdominal hollowing is a technique where you draw your navel inward toward your spine, essentially pulling your abdominal muscles closer to your spine. This technique primarily engages the deep transverse abdominis muscle, which acts like a corset around your midsection. Abdominal hollowing is often used in exercises that focus on improving core stability and control, such as Pilates and certain yoga poses. The intent behind abdominal hollowing is to create a subtle activation of the deep abdominal muscles while maintaining a relatively relaxed outer abdominal area. It aims to improve the connection between the brain and these deep cere muscles for better support of the spine and improved posture. D. EXERCISE PROGRESSION AND REGRESSION Exercise progression and regression are two concepts used in fitness and exercise programming to adjust the difficulty level of an exercise based on an individual's fitness level, abilities, and goals. Exercise Progression Exercise progression involves making an exercise more challenging or advanced over time as an individual becomes stronger, more skilled, and more accustomed to the move ment. The goal of exercise progression is to continuously challenge the body in order to promote improvements in strength, endurance, skill, and other fitness attributes. Progressing exercises can lead to greater muscle development, improved cardiovascular fitness, and enhanced overall performance. Progression can be achieved by various means, such as increasing resistance, adding complexity to the movement, or adjusting variables like sets, reps, or duration. Benefits of progression to the body: 1. Increased strength and muscle growth. 2. Improved cardiovascular health. 3. Enhanced flexibility and mobility. 4. Increased endurance. 5. Better body composition. Example exercises  Squat Progression Running Progression Push-up Progression Exercise Regression Exercise regression, on the other hand, involves modifying an exercise to make it less demanding or challenging. This is particularly useful for individuals who are new to exercise, recovering from injuries, or dealing with limitations that prevent them from performing certain movements in their standard form. Regression allows individuals to gradually build strength, confidence, and proficiency while working within their current abilities. Regression techniques might include reducing the range of motion, using lighter weights or resistance bands, providing additional support (e.g., holding onto a stable surface), or simplifying the movement pattern. For instance, if someone is performing push-ups and struggles with the full movement, an exercise regression might involve performing push-ups from an elevated surface (like a bench) to reduce the amount of body weight being lifted. Benefits of regression to the body. 1. Promotes recovery and healing. 2. Reduces stress and fatigue. 3. Prevents burnout or overtraining 4. Provides a break for the body. 5. Facilitates adjustments and adaption Example exercise Squat Regression Running Regression Push-up Regression  NON-LOCOMOTOR EXERCISES SQUAT, LUNGING, AND PLANKING EXERCISES I. Squat Exercise 1. Normal squat Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat 2. Jump squat Stand with your feet shoulder-width apart and the toes pointing slightly outward. Bend your knees pressing your hips back as if you were going to sit back on a chair. Pushing through the heels, jump straight up. Land with your knees slightly bent and go back into the squat position. Repeat until the set is complete. 3. Pile squat Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come to a standing position. 4. Frog squat Stand upright with feet wider than shoulder-width apart. Hold hands in front of your body at arm's length. Begin the exercise by pushing hips back while bending at the knees into a squat. Be sure your knees are always perpendicular to your feet, and do not let them come forward. Squat down until your thighs are parallel to the ground and your fingers can touch the floor, inhale while doing so. Exhale as you push yourself back up to a standing position. II. Lunging Exercise 1. Front lunge Stand with your feet hip-width apart. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg. 2. Curtsy lunge Stand upright with feet hip-width apart and core engaged. Cross one foot behind the other at a 45-degree angle. Perform a lunge and keep your hips and shoulders squared. Push back up to standing, repeating on the other side for one complete rep. 3. Reverse lunge Stand upright, with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90- degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs, and step back with the right leg. 4. Jumping lunge Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor. Jump into the air and switch leg positions. Hump again and return to the starting position. Repeat the exercise until the set is complete. III. Plank Exercise 1. Side plank Lie on your side with your body fully extended. Lift your body off the ground and balance your weight between the forearm and the side of the foot. Keep your body in a straight line and hold for as long as you can. Change sides and repeat. 2. Plank pose Start by getting into a push-up position with your hands placed directly under your shoulders. Your body should form a straight line from your head to your heels. Keep your core engaged and your glutes tight. Hold this position for as long as you can while maintaining proper form. Aim for 20-30 seconds as a starting point and gradually increase your time as you get stronger. 3. Plank jack Begin in the standard plank pose with your hands under your shoulders and your body in a straight line. Instead of holding the static position, you'll add a dynamic element by jumping your feet apart and then back together, similar to a jumping jack motion. Keep your core engaged and be sure to maintain proper plank form while performing the jumping motion. You can start with a few repetitions and gradually increase them as your fitness level improves. 4. Single leg plank Start in the standard plank position with ye hands under your shoulders and your body in a straight line. Lift one foot a few inches off the ground, keeping your toes pointed. Hold this position for a set amount of time (e.g., 15-30 seconds) before switching to the other leg. Single Leg Plank