Physical Education II
(Physical Fitness and Exercise)
Module No.1
THE 7 BASIC MOVEMENT
PATTERNS
➢ Students will understand and demonstrate competency in
fundamental movement skills
➢ Describe the Importance of Training the Basic Movement Patterns
❖ Basic Movement Pattern
❖ Progressions for Teaching the Primary Movement
Patterns
The Functional Movement Patterns are patterns
which our bodies move naturally, every day.
Think of bending over to pick up your child,
picking up a box from the floor, pushing yourself
up off the floor, running while playing soccer,
carrying your child on your hip, tying your shoe,
vacuuming, rearranging furniture.
Each one of these activities requires movement
that falls under one of the 7 Functional
Movement Patterns.
By strengthening these specific patterns in the
gym, we have the ability to literally move more
efficiently throughout life, reducing the risk for
injury and increasing the quality of life, now and
as we age.
The squat is the first movement pattern. The
squat involves the hips and knees flexing
together, allowing the center of gravity to lower.
The main muscles involved in the squat include
the quadriceps, hamstrings, glutes, adductors,
and core.
Training the squat improves your ability to get up
from the seated position
Squat Exercises:
• Goblet Squat
• Box Squat
This category of exercises is comprised
of exercises that involve a hinging motion at the
hip joint, with little to no knee movement.
These hip dominant exercises are initiated by a
contraction of the hip extensors (e.g. glutes,
hamstrings) and spinal erectors to extend the hip.
The following are examples of hip hinge exercises:
-Romanian Deadlift (RDL)
-Kettlebell Swing
Glute Bridge Standing Hip Hinge Body weight Squat Goblet Squat
The lunge is the last lower-body specific
movement pattern. It is a support pattern for the squat
and bend, requiring active stabilization in both the core
and the extended leg.
In daily life, you use the lunge when you walk up
the stairs or a mountain.
Lunge Exercises:
• Split Squat
• Step Up
Quadruped bird dog Single leg glute bridge Split squat Lunge
A pushing exercise requires pushing external weight away from your body,
or your center of mass away from the ground, like in a push up. Pushing
yourself off the ground to get up,or pushing a toolbox overhead to put it away
in a cabinet, are both pushing movements used in our daily life.
Vertical Push Horizontal Push
This category of exercises include all exercises This category of exercises involves moving a weight
that move the load/weight vertically in relation straight out in front of you, away from the torso.
to the torso, or at least in that direction. Therefore, it consists of movements in the sagittal
(shoulder flexion) and/or transverse plane (shoulder
The following are examples of vertical push horizontal adduction) with elbow extension (i.e. pushing).
exercises:
• Push Press The following are examples of horizontal push exercises:
• Military Press
• Overhead Dumbbell Press •Press-Ups
•Bench Press
•Standing Chest Press
Floor Slides High Plank Modified Push up Push up
A pull exercise, on the other hand, is performed when the muscle pulls
weight toward the body during the concentric portion of the movement and
then lengthens as the weight moves away from the body during the eccentric
portion of the exercise. Pulling exercises use prime movers such as the
hamstrings, latissimus dorsi, trapezius, biceps, forearms, obliques, and
abdominals
Vertical Pull Horizontal Pull
This category of exercises involves moving a weight
This category of exercises also
towards the torso.
includes moving a load/weight
vertically in relation to the torso, or at Therefore, it consists of movements in the sagittal
least in that direction. (shoulder extension) and/or transverse plane (shoulder
horizontal abduction) with elbow flexion (i.e. pulling).
However, it usually consists of
movements in the sagittal (shoulder The following are examples of horizontal pull exercises:
extension), frontal, or transverse • Inverted Row
planes (shoulder adduction). • Bench Row
• Bent Over Row
The following are examples of vertical
pull exercises:
• Pull-Ups
• Lat Pull-Downs
• Plank Rows
Prone I,Y,T Wood chop/Seated cable row Standing row TRX Row
This category of exercises are primarily associated
with movements of a rotational nature, typically
within the transverse plane.
The following are examples of Rotational
exercises:
• Russian Twist
• Barbell Torque
• Cable Rotations
• Wood chops
• Lateral Medicine Ball Throw
Standing one arm
Side plank One arm Plank Standing wood chop
press with rotation
Walking, jogging, or sprinting is called a gait,
which requires pulling, lunging, and twisting
motions to propel the body forward. Whether you
are sprinting to catch the train, or walking in the
park, gait is the most frequently used of all the
movement patterns in our daily lives.
The core is a complex series of muscles, broadly
considered the torso (everything below the arms
and above the legs). Its main function is to stabilize
the spine in static and dynamic movements.
You use the core in most daily activities. It is the
main way you stabilize yourself and helps you carry
heavy loads when you’re doing yard work or
moving.
Core Exercises:
• Side Plank
• Front Plank
• Farmers Carry
• CORE STABILIZATION IS THE FIRST PHASE
OF CORE TRAINING
• CORE STRENGTH EXERCISES REQUIRE
MOVEMENT OF THE SPINE THROUGH
RELATIVELY LARGE RANGES OF MOTION
AND INTEGRATE THE FULL MUSCLE-ACTION
SPECTRUM (ECCENTRIC, ISOMETRIC AND
CONCENTRIC MUSCLE ACTIONS).
• CORE POWER EXERCISES UTILIZE LITTLE
TO NO RESISTANCE AND FOCUS ON
THE MOVEMENT’S RATE OF FORCE
PRODUCTION (SPEED).
❖ [Link]
articles/5404/5-reasons-movement-preparation-is-an-effective-warm-up-
strategy/
❖ [Link]
patterns-for-strength-training
❖ [Link]