Beige-Pastel-Minimalist-Thesis-Defense-Presentation-5.pdf

Group , 1 movement Competency screening , 7 fundamental patterns

1. GROUP 1

2. 1
WHY DO WE NEED TO KNOW MCS OR MOVEMENT
COMPETENCY SCREENING?
WHY IS IT IMPORTANT FOR US TO KNOW MCS?

3. Develope by Matt Kritz
Emphasizes that how athletes move is more important than
the power they generate.
MOVEMENT COMPETENCY SCREEN
1

4. MOVEMENT COMPETENCY
describe as the ability to move free of dysfunction or pain.
movement competence typically refers to how someone is moving — when
we demonstrate movement competence, we move in a safe or effective
manner, or both, in order to achieve the objective of the activity that we are
performing. Regardless of who we are or what activities we are involved in,
how we move matters.
2

5. 2
the MCS is a simple tool that provide valuable information about an athlete’s
movement ability and offer the strength and conditioning professional
programming solution to ensure the athlete’s movement competency can
accommodate the desire training.
The MCS is made up of five movements that provide the athlete with an
opportunity to demonstrate their movement competency within each
fundamental pattern.

6. 2
The best way to improve movement, is to move. However, movement under
a load greater than what the athlete’s movement competency can support
will force the athlete to compensate and over time compensation will
negatively affect health and performance.

7. 3
MOVEMENT DYSFUNCTION
expressed as movement strategies that contribute more to injury than
performance.
Movement dysfunction is often related to a person not having control of the
stabilising muscles within the muscle system. The majority of chronic pain cases are
due to a failure of the stabilisers of the movement system.
identified by their inefficiency, increased injury risk, and compensatory nature,
which significantly deviate from biomechanical norms. These patterns often stem
from compensations for weaknesses or limitations and result in overuse of certain
muscles or joints.

8. 3
LOAD LEVELS
are variable resistance that challange the pattern in a progressive manner.
LOAD LEVELS
level 1. assisted
level 2. body weigth
level 3. external mass
the goal is to use a load level that allows athletes to perform patterns correctly.

9. 3
5 MOVEMENTS OF MCS WHICH
PERFORM WITH A BODY WEIGTH LOAD
ARE THE FF:

10. 4
SQUAT

11. 4
LUNGE & TWIST

12. 4
PUSH UP

13. 4
BEND & PULL

14. 4
SINGLE LEG SQUAT

15. 4
Here is what to instruct the athlete to do for each MCS
movement:

16. SQUAT
5
A squat is a strength exercise in which the trainee lowers their hips from a
standing position and then stands back up.
TARGET MUSCLE:
Core
Quadriceps
Hamstrings
Lower back
Glutes
Calves

17. SQUAT
5
perform a body weigth squat with your hand infront of your body. Squat
as low as you comfortably can.

18. LUNGE & TWIST
5
A lunge twist, also referred to as a lunge with twist, is a lunge exercise in
which you twist your midsection to the left or right while in the lunge
position, resume the standing position, and repeat, twisting in the
opposite direction.
TARGET MUSCLE:
Core
Quadriceps
Hamstrings
Spine
Glutes
Hip flexors

19. LUNGE & TWIST 5
Cross your arm and place your hands on your shoulders with your elbows
pionting straigth ahead. Perform a forward lunge then rotate toward the
forward knee. Just rotate toward the knee then return to center and return to
the standing position. Alternate legs with each rep.

20. PUSH UP
5
Push-up exercise is a close chain kinetic exercise which improves the joint
proprioception, joint stability and muscle co-activation around the
shoulder joint.
Core
Triceps
Pectorial Muscle
Lower back
Shoulders
TARGET MUSCLE:

21. PUSH UP 5
perform a standard push up.

22. BEND & PULL
5
demountable structure composed of lightweight steel. bands, with one
end secured to the ground allowing free rotation using hinges while. the
other end is connected to a tensile cable and anchor.
TARGET MUSCLE:
Back
Biceps
Forearms

23. BEND & PULL
5
start with your arms streched overhead. Bend forward allowing your arms
to drop under trunk. Pull your hands into your body as if you were holding
onto a bar and performing a barbell rowing excercise. Return to the start
position with your arms streched overhead.

24. SINGLE LEG SQUAT
5
The single-leg squat is a squat movement that's performed on only
one leg. It adds a balance and stability challenge to the traditional
squat. These are sometimes called pistol squats. This type of squat is
an intermediate to advanced exercise.
TARGET MUSCLE:
Quadriceps
Hamstrings
Glutes

25. SINGLE LEG SQUAT
5
perform a single leg body weigth squat with your fingertips on the side of
your head and the non-stance leg positioned behind the body. Squat as
low as you comfortable.

26. SQUAT PATTERN
5
HEAD - centered
SHOULDERS - held down away from the ears. Elbows held behind the ears
throughout the squat.
LUMBAR - neutral throughout the squat.
HIPS - movement starts here, aligned and extension is obvious.
KNEES - stable, aligned with the hips and feet.
ANKLES/FEET - aligned with the knees and hips. In contact with the ground
especially the heels at the bottom of the squat and feet appear stable.
DEPTH - thigths parallel with the ground.
BALANCE - maintained.

27. LUNGE & TWIST PATTERN
5
HEAD - centered
SHOULDERS - held down away from the ears, rotation occures in the thoracic
region of the spine.
LUMBAR - neutral position, does not hyper extend during lunge, does not flex
laterally during the twist, appears to be stable during rotation.
HIPS - horizontally aligned, accommodates stance width with obvious mobility
KNEES - aligned with the shoulder , hip, and foot. Front and back leg in a 90-
degree position.
ANKLES - directly under the front knee and aligned with the back knee
FOOT - directly under the front, trail foot flexed and balanced on forefoot.
DEPTH - lesd thigth parallel with the ground.
BALANCE - maintained for each leg.

28. PUSH UP PATTERN
5
HEAD - centered
SHOULDERS - held down away from the ears, hands position at the start, moving in
a rhythmic motion throughout the movement.
LUMBAR - neutral, does not extend or flex during the movement.
HIPS - aligned with trunk and held stable.
KNEES - held stable
ANKLES - aligned
FEET - aligned
DEPTH - chest touches the floor
BALANCE - maintained.

29. BEND & PULL PATTERN
5
HEAD - centered and move with trunk
SHOULDERS - held down away from the ears when arms are extended overhead.
Scapulae remain in a good start position as the hands drop below the torso to
begin the pull. Scapulae moving in a balanced and rhythmic motion during pull
with obvious protraction and retraction.
LUMBAR - neutral spined maintained during bend. No flexion during bend or hyper
extension during standing with arms overhead.
HIPS - bend is initiated here with no shifting left or rigth with pelvis position
maintained during the movement.
KNEES - aligned and not hyper extended
ANKLES - aligned
FEET - aligned
DEPTH - trunk parallel with the ground
BALANCE - maintained.

30. SINGLE LEG SQUAT PATTERN
5
HEAD - centered
SHOULDERS - held down away from the ears. Elbows held behind the ears
throughout the squat.
LUMBAR - neutral throughout the squat.
HIPS - movement starts here, aligned and extension is obvious.
KNEES - stable, aligned with the hips and feet.
ANKLES - aligned with knee and hip.
FEET - in contact with the ground especially the heel at the bottom of the squat
and appears stable.
DEPTH - thigths parallel with the ground.
BALANCE - maintained for each leg.

31. THANK YOU