MODULE 4

MOVEMENT PATTERNS

What will you learn from this module?

At the end of this module, you should able to:
 Sustain participation in moderate to vigorous activity, using basic movement skills.
 Recognize the physical changes in the body during physical activity
 Determine own degree of exertion through simple methods while participating in
physical activities.
 Show an understanding of the location of main internal body parts affected by exercise
 Sort and classify physical activities/exercises that are best suited to developing each of
the health-related fitness components

Basic movement patterns are realistically just a way of categorizing exercises

based on their biomechanical demands. This module will help you to classify exercises
into these categories for you to have easier understanding about the strength and
conditioning workout which is most appropriate for an individual to be physically
educated and fit.
LESSON 1
Basic Movement
Patterns

What are Fundamental Movement Patterns? Fundamental Movement Patterns are

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.

What to learn?
At the end of this lesson, students will be able to:
 Enumerate and define the movement patterns
 Classify exercises that will enhance the body for greater functional strength
 Perform the basic exercise movement patterns
 Recognize that basic fundamental movement patterns should be developed

Introduction
This module will help you to recognize the importance of following the basic workout
outline when you will desire to create your own. Also, it will assist you in creating your own
basic workout routine after you truly understand what should be done. This module will educate
you to what are the basic movements that we perform in daily basis. Thus, it will help us do
and execute it properly.
WHAT ARE THE BASIC MOVEMENT PATTERNS?
Basic exercise movement patterns are, quite simply, exercise classifications, which due
to popularity have formed the foundations of exercise selection. Once a strength and
conditioning coach determines which basic movement patterns are essential for the athlete,
they will they devise a battery of exercises forged from those movement patterns (i.e. exercise
classifications).
For example, a primary movement pattern of a rowing athlete is a horizontal pulling
action, as a result, a ‘horizontal pulling’ movement (e.g. Prone Rows) may become a vital
component of their training program. On the other hand, a leg extension exercise would be
classified as a ‘knee dominant’ movement, as the knee joint is the prime lever. Although there
are thousands of different exercises, a large majority of them can be categorized into the
following movement patterns.
 BASIC MOVEMENT PATTERNS
1. Hip Hinge 7. Horizontal Pull
2. Hip Dominant 8. Rotational and Diagonal
3. Knee Dominant 9. Anti-Rotation
4. Vertical Push 10. Anti-Flexion
5. Vertical Pull 11. Anti-Extension
6. Horizontal Push 12. Anti-Lateral Flexion

1. Hip Hinge. 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. These exercises tend to be more of a
pulling action as opposed to a push.

2. Hip Dominant. Though this category can include hip

hinging movements, it is used to identify all exercises in which
the hip joint plays the primary role. For example, whilst the
Glute Bridge is a hip dominant movement, it is not reflective
of a hip hinging movement.

3. Knee Dominant. This category is classified by movements in

which the knee is the dominant
lever during the exercise.

4. Vertical Push. This category of exercises includes all exercises

that move the load/weight vertically in relation to the torso, or at
least in that direction. It usually consists of movements in the
sagittal plane (shoulder flexion) or frontal planes (shoulder
abduction). Furthermore, this normally means its movements
create shoulder abduction and/or flexion and extension of the
elbow (i.e. pushing).
5. Vertical Pull. This category of exercises also includes moving
a load/weight vertically in relation to the torso, or at least in that
direction. However, it usually consists of movements in the
sagittal (shoulder extension), frontal, or transverse planes
(shoulder adduction). Furthermore, this normally means its
movements create shoulder extension and/or adduction with
elbow flexion (i.e. pulling).

6. Horizontal Push. This category of exercises involves moving a

weight straight out in front of you, away from the torso. Therefore,
it consists of movements in the sagittal (shoulder flexion) and/or
transverse plane (shoulder horizontal adduction) with elbow
extension (i.e. pushing).

7. Horizontal Pull. This category of exercises involves moving a

weight towards the torso. Therefore, it consists of movements in the
sagittal (shoulder extension) and/or transverse plane (shoulder
horizontal a bduction) with elbow flexion (i.e. pulling).

8. Rotational and Diagonal. This category of exercises are

primarily associated with movements of a rotational nature,
typically within the transverse plane. These movements may also
incorporate some form of pushing and/or pulling movements.

9. Anti-Rotation. Anti-rotation exercises are designed to

challenge the lumbopelvic complex muscles (i.e. the core) to
prevent rotation in the transverse plane and improve stiffness and
stability of the spine (5) – hence the term ‘anti-rotation’. NOTE:
Some exercises in this category also fall into other categorises,
meaning some exercises can have dual purposes and therefore
potentially more ‘bang for your bucks’.

10. Anti-Flexion. Anti-flexion exercises are designed to challenge the

lumbo-pelvic complex and spinal erector muscles to prevent flexion and
improve stiffness and stability of the spine (5) – hence the term ‘anti-
flexion’. Most exercises in this category are associated with common
exercises and therefore they are not often r
eferred to as anti-flexion.
11. Anti-Extension. Anti-extension exercises are designed to
challenge the lumbo-pelvic complex and spinal flexor muscles to
prevent extension in the sagittal plane and improve stiffness and
stability of the spine (5) – hence the term ‘anti-extension.
12. Anti-Lateral Flexion. Anti-lateral flexion exercises are
designed to challenge the lumbo-pelvic complex and spinal erector
muscles to prevent lateral flexion and improve stiffness and stability of
the spine (5) – hence the term ‘anti-lateral flexion.
Functional simply refers to practicality and usefulness.
Therefore, during program training design, it is essential that exercises
are selected based on their function and usefulness to the person and
not on the attractiveness or difficulty of the movement.
On the other hand, here are some basic movement patterns that require no equipment
at all. These activities can be done at home, at the workplace because does not require a large
space to work with.
1. The squat is a dynamic strength training exercise that requires several muscles in your upper
and lower body to work together simultaneously. The obvious muscles targeted are in the lower
body, but in order to do this compound exercise correctly, you also need to use several muscles
above your waist. There are lot of squat exercises that can be done without using any
equipment. Here are the following:
a. Prisoner’s Squat - Start with your feet hipwidth apart, toes
pointing out slightly. Keep your chest up and place both hands on the
back of your head, with your elbows pointing out to the sides. Lower
slowly by moving your hips down and back, keeping your back
straight and looking forwards, until your thighs are parallel to the
ground, then drive back up, pushing through your heels. Aim to take
three seconds to lower, pause at the bottom of the move, then take one
or two seconds to return to standing.

b. Air Squat - Keep your feet at shoulder width apart and

pointed straight ahead. When squatting, your hips will move
down and back. Your lumbar curve should be maintained, and
your heels should stay flat on the floor the entire time. In air
squats, your hips will descend lower than your knees.

2. The lunge is a resistance exercise that can be used to help strengthen your lower body,
including your quadriceps, hamstrings, glutes and calves.
 a. Forward Lunge - Start by standing up tall. Step forward
with one foot until your leg reaches a 90-degree angle. Your rear
knee should remain parallel to the ground and your front knee
shouldn’t go beyond your toes. Lift your front lunging leg to return
to the starting position.

b. Side Lunge - Start standing tall, feet hipwidth distance

apart. Take a wide step out to the left. Bend your left knee as you
push your hips back. Keep both feet flat on the floor throughout the
lunge. Push off with your left leg to return to standing.

c. Reverse Lunge - Stand with feet shoulderwidth apart,

hands at side or on your hips. With your right foot, step back about
one and a half times your normal stride length, landing with the ball
of that foot on the ground and your heel up. Lower the back leg
straight down until it gently grazes the ground or close to, creating
a 90-degree angle in the front leg.
3. The push-up may just be the perfect exercise that builds both upper-body and core strength.
Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps,
back, abs, and even the legs.
a. 90o push-ups - Find a stable surface with plenty of space
and perform a handstand. From the handstand position, slowly lower
your legs down into the plank position. Complete a plank Push-up,
and raise your legs back over your head to return to the headstand.
Returning to the handstand position completes the rep.

b. Knee push-ups - Step 1: Assume a standard push-up position.

Next, get down on your knees instead of placing your weight on your
feet. Feet should be crossed behind you. Your body now should look like
a check mark, with your feet crossed behind you, knees to head forming
a straight line. and arms straight with hands shoulder-width apart on the
ground. This is the starting position. Begin exercise by lowering your
chest to the ground by bending at the elbows. Don't let your hips sag
down. Pause, then push back up to starting position. This completes one
rep.
 c. Diamond push-ups - Get on all fours with your hands
together under your chest. Position your index fingers and thumbs
so they’re touching, forming a diamond shape, and extend your
arms so that your body is elevated and forms a straight line from
your head to your feet. Lower your chest towards your hands,
ensuring you don’t flare your elbows out to the sides and keeping
your back flat. Stop just before your chest touches the floor, then
push back up to the starting position.

4. The pull-up is probably the most efficient workout split there is because all related muscle
groups are trained together in the same workout. This means that you get the maximum overlap
of movements within the same workout, and the muscle groups being trained get an overall
benefit from this overlap.

a. Leg Pull Back – Begin in a seated position with legs

extended in front and hands placed behind hips with fingertips
facing away from your body. Push into mat with your hands and
hips and lift hips off the mat. On an inhale, lift one leg at a time off
the mat, exhale as you lower it down and switch legs.
b. Superman with Pull - Lie face down on
the floor with your arms extended in front of you and
your legs extended behind you. Engage your lower
back and shoulders to raise your chest and arms off
the floor. This is your starting position. Extend your
arms in front of you again.

5. The first step to a strong core is getting rid of all the belly flab. Twist exercises do exactly
that. They target the fat and at the same time work on your core muscles. Twist exercises not
only work on your upper and lower abdominals, but also works on the oblique muscles.
a. Russian Twist - Sit on the floor and bring your legs out
straight. Lean back slightly so your torso and legs form a V-like
shape, bracing your abdominal wall to engage your core. Balancing
here, twist your torso from side to side without moving your legs.

b. Spine Twist - Sit with legs together in front of the body and feet
flexed. Raise arms directly to the side and shoulder height. Sit tall
through the spine. Inhale reach the crown of your head to the ceiling.
Exhale twist the torso to the right, growing taller on the twist and
pulsing two times. Inhale return torso to center. Exhale twist the torso
to the left, pulsing two times. Inhale return to center. Repeat.
6. Crunches- is one of the most popular abdominal exercises. It involves the entire abs, but
primarily it works the rectus abdominis muscle and also works the obliques. It allows both
building six-pack abs, and tightening the belly. Crunches use the exerciser's own body weight
to tone muscle, and are recommended as a low-cost exercise that can be performed at home.
a. The basic crunch is done by lying flat on your back
with your knees bend and your hands behind your head, then you
rise up to meet your pelvis using the shoulders and the core to
maintain and propel you forward. Injuries can be caused if you
pull yourself forward using the strength of your hands on your
neck or your head.
b. The reverse crunch is done by lying flat on your back and
putting your leg up at 90 degree. Place your hands facing the ground
on either side of your body. If you are starting out, you can place the
hands behind your hip for added support. Then, using your core
muscles in a controlled manner; pull up your legs and hips towards
the ceiling while bringing your knees towards your chest. Then
return to start position. During this exercise, try not to use too much
momentum or to do it so fast that you hurt yourself. Repeat as many
times as you can.
c. Bicycle Crunches. This workout not only worked
the rectus abdominis, but also works the upper abs. You can
do this work out by lying flat on your back with your hands
behind your head. Lift your knees off the floor towards your
chest. First rotate to the right and try to meet the left knee with
the right elbow while you extend the right leg straight out and
then do the opposite side by trying to meet the right knee with
the left elbow.
d. Double Crunches. This is a basic crunch and reverse
crunch exercise together. Just lie on your back with your knees at
a 90-degree angle and hands behind your head. Lift up your hips
off the floor like in a crunch and lift up the shoulder blades off the
floor like in a basic crunch. Try to squeeze the core and control the
position. Then return back to start position.
 MODULE SUMMARY

WHAT ARE THE BASIC MOVEMENT PATTERNS?

Basic exercise movement patterns are, quite simply, exercise classifications, which
due to popularity have formed the foundations of exercise selection. Once a strength
and conditioning coach determines which basic movement patterns are essential for the
athlete, they will they devise a battery of exercises forged from those movement
patterns (i.e. exercise classifications).

BASIC MOVEMENT
PATTERNS
1. Hip Hinge
2. Hip Dominant
3. Knee Dominant
4. Vertical Push
5. Vertical Pull
6. Horizontal Push
7. Horizontal Pull
8. Rotational and Diagonal
9. Anti-Rotation
10. Anti-Flexion
11. Anti-Extension
12. Anti-Lateral Flexion