Fundamental-Movement-Patterns.pptx

Fundamental movements patterns and breathing techniques. This is will organize can help your teaching career

1. Fundamental Movement Patterns

2. Fundamental Movement Patterns - patterns that allow the body to be coordinated in those simple, basic movement patterns of lateral motion, weight transfer, forward motion, up and down motion, and coordinating upper and lower body movements.

3. A. What are the 7 fundamental movement patterns?

4. There are seven basic movements the human body can perform and all other exercises are merely variations of these seven: 1. Pull - consists of pulling a weight toward your body or your body towards your hands.

5. 2. Push - movement involves pushing a weight away from your body or your body away from an object.

6. 3. Squat - considered to be the most complex movement the human body is capable of.

7. 4 . Lunge - involves your body in a less stable position of one foot further forward than the other.

8. 5 . Hinge - are executed by kicking your butt back and leaning your torso forward while maintain a neutral spine—like when picking up something off the floor.

9. 6 . Rotation is unique from the other six movements because of the plane that it works in. t he other exercises involve moving forward and backward or side to side, yet rotation involves twisting at the core.

10. 7 . Gait which is the technique of walking. t his might seem trivial, but walking is a fundamental movement.

11. B. Breathing and Bracing Techniques

12. Breathing - mostly focusing on a long and relaxing exhale and proper inhale to use breathing to set the position of our ribcage and pelvis. This is a lower threshold activity.

13. Bracing: - forceful holding of breath that uses a higher threshold strategy to stabilize the thorax and pelvis.

14. B reathing T echnique

15. Deep Breathing Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Breathe in through your nose. Let your belly fill with air. Breathe out through your nose.

16. Place one hand on your belly. As you breathe in, feel your belly rise. Take three more full, deep breaths.

17. Muscle contractions - are defined by changes in the length of the muscle during contraction.

18. T ypes of Muscle C ontractions

19. Isotonic contractions - generate force by changing the length of the muscle and can be concentric contractions or eccentric contractions.

20. C oncentric contraction - causes muscles to shorten, thereby generating force.

21. Eccentric contractions - cause muscles to elongate in response to a greater opposing force.

22. Isometric contractions - generate force without changing the length of the muscle.

23. Here are two examples of bracing in action:

24. 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.

25. 2 . Standing up from a chair g etting up from a chair a person will start by stiffening the core mildly, about 10% core contraction, lift the chest up slightly, lean forward though the hips to transfer the weight to the feet then pull the hips through to complete the stand. Once standing the brace is released.

26. The follow is a list from least amount to most of brace required and is by no means exhaustive, it’s only to give you a perspective on the range of applied bracing.

27. Tying your shoe Balance on one foot for 10 seconds Carrying a 5 lb weight Getting up from the floor Picking up a lawnmower Pushing a car to the side of the road

28. Flexing the abdominals Flexibility is defined as the range of motion of your joints or the ability of your joints to move freely. - it also refers to the mobility of your muscles, which allows for more movement around the joints