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    Basic Movement Patterns

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    1234567wer
    The document discusses seven basic movements of the human body - pull, push, squat, lunge, hinge, rotation, and gait. It describes the movement patterns and muscle groups involved in a hinge versus squat. There are four phases of exercise: warm-up, flexibility, endurance, and cool-down. Warm-ups prepare muscles for activity, flexibility involves gradual stretching, endurance builds fitness through aerobic or strength training, and cool-downs aid recovery. The document also discusses types of stretching and benefits of regular exercise.

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    Basic Movement Patterns

    Uploaded by

    1234567wer
    561 views3 pages
    The document discusses seven basic movements of the human body - pull, push, squat, lunge, hinge, rotation, and gait. It describes the movement patterns and muscle groups involved in a hinge versus squat. There are four phases of exercise: warm-up, flexibility, endurance, and cool-down. Warm-ups prepare muscles for activity, flexibility involves gradual stretching, endurance builds fitness through aerobic or strength training, and cool-downs aid recovery. The document also discusses types of stretching and benefits of regular exercise.

    Original Title

    BASIC MOVEMENT PATTERNS

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    The document discusses seven basic movements of the human body - pull, push, squat, lunge, hinge, rotation, and gait. It describes the movement patterns and muscle groups involved in a hinge versus squat. There are four phases of exercise: warm-up, flexibility, endurance, and cool-down. Warm-ups prepare muscles for activity, flexibility involves gradual stretching, endurance builds fitness through aerobic or strength training, and cool-downs aid recovery. The document also discusses types of stretching and benefits of regular exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    561 views3 pages

    Basic Movement Patterns

    Uploaded by

    1234567wer
    The document discusses seven basic movements of the human body - pull, push, squat, lunge, hinge, rotation, and gait. It describes the movement patterns and muscle groups involved in a hinge versus squat. There are four phases of exercise: warm-up, flexibility, endurance, and cool-down. Warm-ups prepare muscles for activity, flexibility involves gradual stretching, endurance builds fitness through aerobic or strength training, and cool-downs aid recovery. The document also discusses types of stretching and benefits of regular exercise.

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    © All Rights Reserved
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    Download as pdf or txt
    of 3

    HINGE VS SQUAT

    BASIC MOVEMENT HIP DOMINANT KNEE DOMINANT


    Hips above knees Hips below knees
    PATTERNS and minimal shin
    angle
    and forward shin
    angle
    BASIC MOVEMENT PATTERNS
    • There are seven basic movements the
    human body can perform and all other
    exercises are merely variations of these Rotation/ Twist
    seven: Pull, Push, Squat, Lunge, Hinge, • The other exercises involve moving
    Rotation and Gait. forward and backward or side to side, yet
    rotation involves twisting at the core.
    • The core (specifically the obliques) are the
    Pull
    main contributor to this set of movements.
    • pulling a weight toward your body or your
    body towards your hands.
    • can be a vertical or horizontal pull, such as GAIT
    a pull up or barbell row. • technique of walking
    • -walking is a fundamental movement.
    • -Gait can be a combination of multiple
    Push movements (involving lunging, rotating and
    • This movement involves pushing a weight pulling with the hamstrings).
    away from your body or your body away
    from an object.
    • divided into a vertical and horizontal
    component

    Squat
    • considered to be the most complex
    movement the human body is capable of.
    Variations of the squat include:

    Normal Quad, glute and hamstring


    squat dominant.
    Sumo Hip and glute dominant.
    squats
    Narrow Quad and Inner thigh
    squats dominant.

    Lunge
    • involves your body in a less stable position
    of one foot further forward than the other.

    Hinge
    • executed by kicking your butt back and
    leaning your torso forward while maintain a
    neutral spine—like when picking up
    something off the floor.
    DYNAMIC STRETCHING
    The Four Phases of • Dynamic stretching is a form of active
    stretching that is performed by engaging
    Exercise the desired muscle’s antagonist through the
    joint’s range of motion, only holding the
    EXERCISE stretch for 2-3 seconds.
    • Exercise is planned, structured, repetitive
    and intentional movement. Exercise is also BALLISTIC STRETCHING
    intended to improve or maintain physical • Ballistic stretching is the most
    fitness. controversial form of stretching. Unlike
    dynamic stretching, ballistic stretching
    4 PHASES OF EXERCISE utilizes muscle activation through quick,
    WARM UP jerky movements.
    FLEXIBILITY • This inhibits the body’s stretch reflex and
    ENDURANCE increases the muscle’s range of motion
    COOL DOWN through the force created by the bouncing.
    • The extra external force produced can
    WARM UP overload the muscle, increasing the risk for
    • is to elevate the body’s temperature to potential injury.
    prepare the muscles to any succeeding
    strenuous activity.
    • By warming up, the muscles are provided ENDURANCE
    with sufficient amount of blood and oxygen • you perform the exercise that produces
    supply so that they will contract more fitness benefits, such as calorie burning,
    efficiently. building endurance or muscle
    strengthening.
    BENEFITS OF WARM-UP • You may choose an aerobic exercise, or
    • They help to increase body and muscle you may lift free weights, or play a high-
    temperature; intensity sport such as soccer or basketball
    • You'll reduce your risk of injury;
    • They can help you to mentally prepare;
    • You'll increase your flexibility, which will TYPES OF PEFORMING ENDURANCE
    help with other exercise; • CALISTHENIC EXERCISES-using the body
    • You'll be ready to tackle the heavy-duty weight are practical and inexpensive to
    machines at the gym. perform esp. if there are no weight training
    equipment in the school or if there are no
    FLEXIBILITY fitness gym near you. In addition, only
    • this phase of exercise follows immediately minimal space is needed to perform the
    after warm up. activity
    • It is done by doing gradual stretching
    activities from upper to lower extremities. TYPES OF PEFORMING ENDURANCE
    • AEROBIC EXERCISE- is the type of
    STATIC STRETCHING moderate-intensity physical activity that
    • It is a form of active or passive stretching you can sustain for more than just a few
    in which you hold a position for about 30 minutes with the objective of improving
    seconds, allowing the muscles to lengthen. your cardiorespiratory fitness and your
    • This is the most commonly known style of health.
    stretching. • "Aerobic" means "in the presence of, or
    with, oxygen."
    COOL DOWN
    • The cooldown phase ends your exercise
    session with recovery time for your body.
    • Cooldown movements should allow your
    heart rate, blood pressure and body
    temperature to return slowly to normal.
    • Cooling down requires you to keep
    moving after you end the third phase.

    Importance of Exercise
    1. It can make you feel happier
    2. Aid in weight management
    3. It is good for your muscles and bones
    4. It can increase your energy levels
    5. It can reduce your risk of chronic disease
    6. It can help skin health
    7. Improve your memory and brain function
    8. It can help with relaxation and sleep
    quality 9. It can reduce pain
    10. Fight cancer-related fatigue

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