PathFit1_Handout-edited-2-1.pptx
- 1. PathFit 1: Movement Competency Training --------------------------------------------------------------------------------------------------------- MATILDE M. CORTAN POLANGUI COMMUNITY COLLEGE
- 2. PathFit 1 • Physical Activity towards Health and Fitness (PATHFit or Pathfit) • Tertiary PE (PE 1-4)
- 5. • Tertiary PE program has Active and Healthy Living as one of its outcomes. This is achieved through the adaptation of movement competencies to physical activity pursuits. PathFit 1
- 7. • Movement competency and confidence allows the learner to engage in a variety of moderate-to- vigorous physical activities resulting in improvements in one’s fitness levels as well as optimizing health by way of reducing health risk factors (i.e., physical inactivity, sedentary behaviors, stress). PathFit 1
- 9. • As part of healthy living, food and beverage consumption patterns are periodically evaluated based on dietary recommendations for the purpose of building healthy eating habits (CMO 39 Series of 2021). PathFit 1
- 13. • This intensive training is intended to be a walk-through of the PATHFit1 Movement Competency Training course content, teaching-learning activities, and assessments with the objective of building the capacity of the participants to deliver the said course effectively. PathFit 1
- 26. Heart Rate
- 30. • Cardiorespirator y Endurance Resting heart rate (RHR) Maximum heart rate (HRmax) Hear rate reserve (HRR) Target heart rate (THR)
- 36. Kinetic Chain • Anatomically, the kinetic chain describes the interrelated groups of body segments, connecting joints, and muscles working together to perform movements and the portion of the spine to which they connect.
- 37. Kinetic Chain • The upper kinetic chain consists of the fingers, wrists, forearms, elbows, upper arms, shoulders, shoulder blades, and spinal column. • The lower kinetic chain includes the toes, feet, ankles, lower legs, knees,
- 38. Kinetic Chain
- 41. Movement Literacy • "Movement Literacy is your ability to read and write movement patterns." • - Movement literacy means that "not only can you identify movement patterns, you can reproduce it as easily as another person." • - "Most of your questions about fitness may be inappropriate if you can't read and write movement patterns." •
- 47. Core
- 48. Posture • Posture assessment can detect congenital or functional problems that may contribute to injury.
- 51. Terms • Anatomical reference position • Directional terms • Movement terms
- 71. Part 1 Core stability and non-locomotor skills training
- 74. Core Stability Exercises Deadbug series Rolling Plank series Bird dog series
- 75. Deadbug Series Key Points: • Exercise Progression & Regression • Spotting techniques
- 77. Scapulothoracic Exercises Key Points: • Activation • Shoulder mobility • Y-T-W
- 78. Lumbo-pelvic Exercises Key Points: • Activation • Glute hip bridge
- 79. Plank Series Elbow/Low plank Straight arm/High plank Front & side
- 80. Bird Dog Series
- 81. Squat Sequence
- 82. Training Guidelines • Static position for an extended time • Progress by increasing the time/reps; narrow base of support; unstable surface and application of external resistance (e.g. load) • Mastery of technique prior to progression •
- 83. Part 2 Locomotor skills training
- 84. Crawling series Crawling vs. creeping Linear and lateral movements
- 85. Exercises for Balance • Static vs. dynamic balance
- 87. Locomotor skills Land • step-down • reverse drop Jump
- 88. Locomotor skills Linear & lateral movements Run • arm action • leg action
- 89. Locomotor skills Slide/shuffle Backpedal
- 90. Locomotor skills Hop Step-hop Skip Leap
- 91. Part 3 Core strength training Primary movement patterns
- 92. Part 3 Core strength training Primary movement patterns in resistance training (lower and upper body)
- 93. Lower body exercises Squat Hinge Lunge
- 94. Squat
- 95. Hinge
- 96. Lunge
- 97. Upper body exercises Push & pull Vertical & horizontal
- 98. Horizontal push
- 99. Horizontal pull
- 100. Vertical push
- 101. Vertical pull
- 102. Movement Competency Screen (M. Kritz, 2012) • Squat • Lunge and twist • Push-ups • Bend and pull • Single leg squat
- 103. Primary movement patterns in resistance training • Lower vs. upper body exercises • Lower body: squat, lunge, hinge • Upper body: push & pull; horizontal and vertical directions • Body weight and external load • Exercise program variables: set, rep, load & rest interval • Exercise regression & progression
- 104. Training Guidelines for Musculoskeletal Fitness • Set, rep, load & rest interval • Training frequency & duration • Training volume • Balance