PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)

Movement Competency Training

Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Lesson title: STABILIZATION : Progression and Regression, Materials:

Contralateral and Ipsilateral, Introduction of Bird Dog Series SAS, Pencil, Dumbbell or Improvised
and Dead Bug Series weights, Yoga/Exercise Mat

Learning Targets: References:

At the end of the module, students will be able to: https://www.studocu.com/ph/document/mindanao-state-
university/physical-education/progression-and-
1. Practice and demonstrate proper stabilization techniques regression/37456748
during aerobic exercises, such as engaging core https://us.humankinetics.com/blogs/excerpt/exercise-
muscles, maintaining proper posture, and stabilizing progression-and-regression
https://blog.nasm.org/fitness/exercise-progressions-and-
joints. regressions-how-tos-of-scaling-
2. Learn the concept of progression and regression in movement#:~:text=What%20is%20exercise%20regressio
exercise programming and how it can be used to adjust n%20and,demand%20incrementally%20through%20mino
r%20changes.
the intensity and challenge of exercises for different https://www.ncsf.org/blog/200-contralateral-vs-ipsilateral-
fitness levels. exercises
3. Learn the concepts of contralateral and ipsilateral https://www.facebook.com/innercorefitnesshouston/posts/i
psilateral-exercisesthere-are-various-ways-to-load-a-
movements in the context of aerobic exercises and their given-exercise-or-execute-/1471421682996706/
impact on coordination, balance, and functional fitness. https://www.verywellfit.com/how-to-do-the-bird-dog-
4. Practice and demonstrate contralateral and ipsilateral exercise-3498253
healthline.com/health/bird-dog-exercise#takeaway
movements in exercises, to improve coordination and https://www.joanpaganofitness.com/aging-gracefully-
balance while engaging different muscle groups on each blog/2022/3/7/dead-bug-
side of the body. exercise#:~:text=The%20Dead%20Bug%20exercise%20s
eries,the%20moving%20arms%20and%20legs.
1. https://www.healthline.com/health/exercise-fitness/dead-
bug-exercise#variations

A. LESSON PREVIEW/REVIEW

Introduction
Welcome to lesson on 2: progression and regression, contralateral and ipsilateral movements, and the
introduction of the Bird Dog Series and Dead Bug Series. These concepts and exercises play a crucial role in
designing effective fitness and rehabilitation programs. Understanding how to appropriately progress or
regress exercises, incorporating contralateral and ipsilateral movements, and incorporating core stability
exercises like the Bird Dog Series and Dead Bug Series can greatly impact the effectiveness of your training
programs. In this lesson, we will explore these concepts in depth, discussing their importance, applications,
and benefits in optimizing exercise programs and promoting functional movement patterns. Let's dive in and
explore these essential concepts for a well-rounded understanding of exercise programming and physical
fitness.
B. MAIN LESSON

PROGRESSION AND REGRESSION

Progression and regression are terms used in exercise to describe the process of increasing or decreasing the
intensity, difficulty, or complexity of an exercise.

Progression refers to the gradual increase in intensity, difficulty, or complexity of an exercise over time. This
can be done by adding weight, increasing the number of repetitions or sets, decreasing rest periods,

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

or modifying the exercise to make it more challenging. Progression is important to continually challenge the
body and stimulate muscle growth, strength gains, and endurance.
Regression, on the other hand, refers to the opposite process of decreasing the intensity, difficulty, or
complexity of an exercise. This can be done for several reasons, such as to accommodate for an injury, to
build a foundation of strength before advancing to a more challenging exercise, or to decrease the risk of
injury.
Both progression and regression are important concepts in exercise programming to ensure that the body is
appropriately challenged while minimizing the risk of injury.

The importance of adapting or finding alternative exercises if a certain exercise doesn't feel right.
Understanding the laws of exercise progression and regression can help structure an effective training
approach for the body, including the abdominals. Knowing how to progress or regress exercises can be used
to customize training programs and enhance the training experience. Five key variables affect exercise
progression and regression.

RESISTANCE (INTENSITY)
Resistance is a key variable that influences exercise progression and regression. To make an exercise more
difficult, you can apply more resistance, and to make it easier, you can use less resistance. This can be done
by changing the weight of a dumbbell, altering your body position, or changing other leverage factors. It is
important to find the right balance in the resistance you use, as too much resistance can shift attention away
from technique and too little resistance will not elicit a strong enough signal for your muscles to adapt and get
stronger.

RANGE OF MOTION
Range of motion refers to the maximum available pain-free range of motion for each exercise, which may be
different for each individual. It is important to find the right range of motion that suits your body and to avoid
pain or discomfort. Increasing or decreasing range of motion can make exercises harder or easier as well as
prevent pain. Spending more time in certain ranges of motion can also have strength and aesthetic benefits.
When viewing exercises, don't be afraid to reduce your range of motion if needed.

STABILITY
The idea that unstable exercises are a progression of stable exercises is inaccurate. While increasing
instability can make exercises more difficult, it is important to consider whether this progression aligns with
your goals. Adding instability can reduce the ability of an exercise to target a muscle, and in the context of
physique enhancement and aesthetics, progressing from a stable to unstable environment is rarely useful.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

SPEED
Faster and more explosive repetitions are typically used for performance-based training, rather than building
muscle tissue. When working to build muscle in areas like the abdominals, it is important to subject them to
high levels of mechanical tension for longer durations. High repetition speeds can sacrifice the necessary
force to elicit muscle adaptation, and may also cause suboptimal alignment, wear and tear, or injury. While
faster repetition speed can be used to progress in performance-based goals, it is best to focus on slower,
controlled movements when aiming for aesthetics. Beginners should be cautious with repetition speed, and
exercises that require specific speeds will be noted.

BODY POSITION
Changing body position can be used as a method of progression by manipulating the lever arm length. This
can adjust the difficulty of the exercise based on changing the arm position alone. A few go-to tricks to make
an exercise easier or harder by changing your body position can be useful. The theme of changing body
position to manipulate leverage factors and a change in placement of an external weight can also change the
difficulty of an exercise.

CONTRALATERAL AND IPSILATERAL

Contralateral refers to the opposite side of the body, while ipsilateral refers to the same side of the body.
In exercise, these terms are often used to describe movements or muscles involved in a particular exercise.
For example, a single-arm dumbbell row with the left arm would be a contralateral movement, as the weight is
being lifted with the opposite arm to the working side. A single-leg Romanian deadlift with the right leg would
be an ipsilateral movement, as the weight is being lifted on the same side as the working leg.
Here are some examples of contralateral exercises:

1. Single-Arm Dumbbell Row: This exercise involves holding a dumbbell

in one hand and rowing it towards your torso while stabilizing yourself
with the other hand and your feet. This is a great exercise for
building upper back and arm strength.

2. Single-Leg Romanian Deadlift: This exercise involves standing on one

leg and bending forward at the hip while holding a weight in the opposite
hand. This exercise targets the glutes, hamstrings, and lower back.

3. Contralateral Limb Raises: This exercise involves lying on your stomach

and lifting your opposite arm and leg at the same time. This exercise
targets the muscles in your back and helps improve your posture.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Here are some examples of ipsilateral exercises:

1. Dumbbell or kettlebell single-arm shoulder press: This exercise involves

pressing a weight with one arm while standing with your feet planted
firmly on the ground. The weight is held on the same side as the arm
performing the press, making it an ipsilateral exercise.

2. Single Leg Squat: This exercise strengthens the quadriceps, glutes,

and hamstrings on one leg while challenging the core to maintain stability
and prevent rotation.

3. Single Arm Farmer's Carry: This exercise involves holding a

heavy weight in one hand and walking while maintaining an
upright posture and preventing rotation of the torso.

BIRD DOG EXERCISE

The bird dog exercise is a core exercise that targets the
muscles in the lower back and abdominals, as well as the
glutes and shoulders. It is performed on the hands and knees,
with the hands directly beneath the shoulders and the knees
directly beneath the hips. The exercise involves extending one
arm and the opposite leg out straight, holding briefly, and then
returning to the starting position before repeating on the
opposite side. The movement is similar to the motion of a bird
dog pointing its prey. The bird dog exercise is a popular
exercise for improving core stability and balance, as well as
reducing lower back pain.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

BENEFITS OF BIRD DOG EXERCISE

The bird dog exercise targets the erector spine muscle that runs along the back and helps with extending,
flexing, and rotating the spine. This exercise also works the rectus abdominis and obliques, gluteus maximus,
trapezius, and deltoids muscles. Additionally, it engages other muscles that help stabilize the motion, such as
hamstrings, gluteal muscles, hip muscles, chest muscles, and triceps. The bird dog exercise is commonly
used by athletic trainers and physical therapists to build low back function, reduce low back pain, and improve
core strength and spinal stability.

DEADBUG EXERCISE

The Deadbug is a core exercise that involves lying on your

back with your arms and legs in the air, then slowly lowering
them towards the ground in a controlled manner while
keeping your core muscles engaged. The exercise is named
for the way it looks, as it resembles a dead bug lying on its
back with its legs in the air. Deadbug exercises can be done
with variations, such as by adding resistance bands or
weights, to increase the challenge and target different
muscles in the core. This exercise is often used to improve
core stability, posture, and balance, and can be beneficial
for athletes, fitness enthusiasts, and those recovering from injuries.

BENEFITS OF DEADBUG EXERCISE

The dead bug exercise is a simple and safe way to strengthen your core, spine, and back muscles.
This can help improve your posture and prevent and relieve low back pain. Doing this exercise can
also improve your balance and coordination, making everyday movements and sports activities
easier. Experts recommend this exercise for people with arthritis, older adults who want to improve
their muscle function, people with chronic pain, swimmers who want to improve their body position,
and people with Parkinson’s disease to prevent injuries and accidents.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

C. Skill-Building
Activity: Group Exercise - Contralateral and Ipsilateral Exercises

Instructions:
1. Form groups of 5 members each.
2. Each group will perform a series of contralateral and ipsilateral exercises.
3. Contralateral Exercises: Each member should try to perform 3 examples of contralateral exercises such
as Single-Arm Dumbbell Row, Single-Leg Romanian Deadlift, and Contralateral Limb Raises. Members
can use dumbbells or improvised weights if available.
4. Ipsilateral Exercises: Each member should try to perform 3 examples of ipsilateral exercises such as
Dumbbell or Kettlebell Single-Arm Shoulder Press, Single Leg Squat, and Single Arm Farmer's Carry.
Members can use dumbbells or improvised weights if available.
5. Members should take turns and perform the exercises in a controlled and safe manner.
6. Lastly, all members should also perform Bird Dog Exercise and Deadbug Exercise individually.
7. Encourage proper form and technique during the exercises to prevent injuries.
8. Have fun and motivate each other as a group!

D. Check for Understanding

Multiple Choice: Encircle the right answer

1. Which type of exercise involves using one arm or leg while maintaining stability on the opposite side of the
body?
a. Contralateral exercise
b. Ipsilateral exercise
c. Bird Dog exercise
d. Deadbug exercise

2. Which type of exercise involves using the same arm or leg on the same side of the body?
a. Contralateral exercise
b. Ipsilateral exercise
c. Bird Dog exercise
d. Deadbug exercise

3. Which exercise involves being in a quadruped position and extending the opposite arm and leg
simultaneously?
a. Contralateral exercise
b. Ipsilateral exercise
c. Bird Dog exercise
d. Deadbug exercise

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

4. Which exercise involves lying on your back and extending the opposite arm and leg while maintaining a
stable core?
a. Contralateral exercise
b. Ipsilateral exercise
c. Bird Dog exercise
d. Deadbug exercise

5. Which type of exercise can be performed using weights or improvised weights and involves focusing on one
side of the body at a time?
a. Contralateral exercise
b. Ipsilateral exercise
c. Bird Dog exercise
d. Deadbug exercise

E. LESSON WRAP-UP

Summary
Contralateral Exercises involve using one arm or leg while maintaining stability on the opposite side of the
body. Examples of Contralateral Exercises include Single-Arm Dumbbell Row and Single-Leg Romanian
Deadlift.

Ipsilateral Exercises involve using the same arm or leg on the same side of the body. Examples of Ipsilateral
Exercises include Dumbbell or Kettlebell Single-Arm Shoulder Press and Single Leg Squat.

Bird Dog Exercise is performed in a quadruped position, where you extend the opposite arm and leg
simultaneously while keeping your core engaged. This exercise helps improve core stability, balance, and
coordination.

Deadbug Exercise is performed lying on your back, extending the opposite arm and leg while maintaining a
stable core. This exercise helps improve core strength and stability.

It's important to use proper form and technique in these exercises to avoid injuries. You can also use weights
or improvised weights for added resistance, but it's essential to start with appropriate weights for your fitness
level. As always, consulting with a qualified fitness professional or healthcare provider before starting a new
exercise program is recommended, especially if you have any pre-existing health conditions or concerns.
Regular practice of these exercises can help improve overall strength, stability, and functional fitness.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

F. Thinking about Learning

Directions: Since you are done with this lesson, please carefully read the question below and give
your honest
answer to it.

1. Did you find this lesson important? Were you able to meet the learning objectives? Yes/No/Why?
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________

2. Did you have challenges in today’s learning? How did you overcome those challenges?
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________

G. FAQs (Frequently Asked Questions)

Q. What are Contralateral Exercises?

A. Contralateral exercises are exercises that involve using one arm or leg while maintaining stability on the
opposite side of the body. For example, performing a single-arm dumbbell row where you use one arm to lift
the weight while keeping the opposite side of your body stable.

Q. What are Ipsilateral Exercises?

A. Ipsilateral exercises are exercises that involve using the same arm or leg on the same side of the body. For
example, performing a single-leg squat where you use one leg to perform the exercise while keeping the same
side of your body engaged.

Q. How do I perform Bird Dog Exercise?

A. Bird Dog exercise is performed in a quadruped position, where you are on your hands and knees. You then
extend the opposite arm and leg simultaneously while keeping your core engaged and maintaining stability.
This exercise helps improve core stability, balance, and coordination.

Q. How do I perform Deadbug Exercise?

A. Deadbug exercise is performed lying on your back with your arms and legs in the air. You then lower and
extend the opposite arm and leg while maintaining a stable core and keeping your lower back pressed into the
floor. This exercise helps improve core strength and stability.

This document is the property of PHINMA EDUCATION

 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #2 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Q. Can I use weights or improvised weights for Contralateral and Ipsilateral Exercises?
A. Yes, Contralateral and Ipsilateral Exercises can be performed using weights or improvised weights like
dumbbells or kettlebells to add resistance. However, it's important to use proper form and technique to avoid
injuries and start with appropriate weights for your fitness level.

Note: It's always recommended to consult with a qualified fitness professional or healthcare provider before
starting a new exercise program, especially if you have any pre-existing health conditions or concerns.

This document is the property of PHINMA EDUCATION