PATHFIT: MIDTERM REVIEWER  Opportunity for plenty of natural free

CORE TRAINING AND NON-LOCOMOTOR SKILLS movement

B. FAULTY POSTURE
POSTURE AND CORE STABILITY --Any position that increases stress in joints
a. Functional Anatomy of the Core  Appearance of increased height (social
b. Types of Body Movement stigma)
c. Progression and Regression  Respiratory conditions
 Development problems
FUNDAMENTAL MOVEMENT SKILLS
a. Advanced Non-Locomotor Skills GOOD POSTURE AND BODY ALIGNMENT
b. Training Guidelines for Non-Locomotor Skills A. Ideal
B. Kyphotic-Lordotic
CORE C. Flat Back
--center of our body which functions to stabilize D. Sway Back
trunk while the arms and legs move during 1. Perform postural correction exercises
functional movements. several times daily to attain and maintain
--muscles that stabilize the hips better body alignment
--makes up the torso—front, sides, and back 2. You can combine 2-3 exercises at one time
--muscles that stabilize the shoulders 3. Practice exercises anytime, anywhere, e.g.
 Transverse abdominis standing in line at the supermarket, after
--under the obliques brushing your teeth or combing your hair,
--the deepest of the abdominal muscles and while talking on the telephone.
wraps around your spine for protection and 4. Use good posture when both seated and
stability standing (reading, driving, waiting in line,
etc.)
 Internal abdominal oblique
--under the external obliques, running in the BODY SHAPE AND SPATIAL AWARENESS
opposite direction  Body Type or Somatotype
--theorized by Dr. W. H. Sheldon back in the early
 External Abdominal Oblique 1940s
--located on the side and front of the --refers to the idea that there are 3 generalized
abdomen body composition that people are predetermined
to have
 Rectus Abdominis 3 SOMATOTYPES:
--located along the front of the abdomen ENDOMORPH
--most well-known abdominal  They usually have broad shoulders,
--often referred to as the “six pack” narrow hips and shorter limbs. While they
have larger muscle mass, they also have a
REASONS TO STRENGTHEN THE CORE higher fat percentage because they are
1. Everyday acts predisposed to storing fat rather than
2. Sports and Other Pleasurable Activities building muscles.
3. Good Posture  They store excess weight in their thighs,
4. A Healthy Back buttocks and hips giving them a pear-
5. Balance and Stability shaped appearance. The best way for an
endomorph to lose weight is through a
POSTURAL DEVELOPMENT combination of healthy eating and
A. CORRECT POSTURE regular exercise.
--Position in which minimal stress is placed on MESOMORPH
each joint  This body type is generally considered
 A stable psychological background the ideal body type. Individuals usually
 Good hygienic condition look lighter and have a more
rectangular bone structure, longer
 limbs, thinner bones and a flatter
ribcage. A mesomorph has a natural
tendency to stay fit and achieve  PRONATION
muscle mass very easily. --Keeping your elbow and shoulder still, flip
 They have more muscle than fat on your hand onto its front, palm down. This is
their bodies and are not overweight or the prone position
underweight.  DORSIFLEXION
ECTOMORPH --refers to flexion at the ankle, so that the
• This body type is thin, usually tall, and floor prints more superiorly.
lanky. Individuals with a sturdy, rounder  PLANTAR FLEXION
bone structure have wider hips, --refers extension at the ankle, so that the
stocky limbs and barrel-shaped rib cages. foot points inferiorly.
• They struggle to gain weight no matter  INVERSION
how many carbs or how much fat they eat. --involves the movement of the sole towards
• They usually have a lean build with long the median plane.
limbs and small muscles.  EVERSION
• To gain weight naturally, they must load --involves the movement of the sole away
up on carbs and foods full of calories. from the median plane.
• Fashion models and basketball players fit  OPPOSITION
this category. --brings the thumb and little finger together.
 REPOSITION
MOVEMENT TERMS --is a movement that moves the thumb away
 FLEXION from each other.
--refers to a movement that decreases the  PROTRACTION
angle between two body parts. --describes the anterolateral movement of the
 EXTENSION scapula on the thoracic wall that allows the
--refers to a movement that increases the shoulder to move anteriorly.
angle between two body parts.  RETRACTION
 ABDUCTION --refers to posteromedial movement of the
--is a movement away from the midline- just scapula on the thoracic wall, which causes the
as abducting someone is to take them away. shoulder region to move posteriorly.
 ADDUCTION  ROTATION
is a movement towards the midline. --is when a limb moves around its long axis,
 MEDIAL ROTATION turning like a screw.
--is a rotational movement towards the  CIRCUMDUCTION
midline. It is sometimes referred to as internal --is when you move an area of the body in a
rotation. circle through the combination of different
 LATERAL ROTATION anatomical movements.
--is a rotating movement away from the  IPSILATERAL
midline. --on the same side of the body; the right arm
 ELEVATION and the right leg are ipsilateral.
--refers to movement in a superior direction  CONTRALATERAL
(e.g. shoulder shrug) --on the opposite side of the body; the right
 DEPRESSION arm and the left leg are contralateral.
--refers to movement in an inferior direction.
 SUPINATION REGRESSION
--this is easily confused with medial and --an approach to decrease the demand of an
lateral rotation, but the differences is subtle. exercise or movement.
With your hand resting on a table in front of
you, and keeping your shoulder and elbow PROGRESSION
still, turn your hand onto its back, palm up. ---does the opposite by increasing the demand
This is the supine position incrementally through minor changes.
5 VARIABLE THAT INFLUENCE MICRO CHANGE
1. Intensity or Load
2. Range
3. Height
4. Speed
5. Body Position

FUNDAMENTAL MOVEMENT SKILLS

 Non-locomotor or Stabilization Skills
--are controlled bodily movements that are
performed from a relatively stable base of
support.

EXERCISES:
1. Deadbug Series
2. Hip Bridge
3. Rolling
4. Bird Dog Series
5. Press Up
6. Downward Dog
7. Y.T.W
8. Plank Series
9. Squat Series