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HEALTHY LIFESTYLE AND BODY AWARENESS
HEALTHY LIFESTYLE – According to the foundation for Peripheral
Neuropathy, Physical fitness is not the sole basis of being healthy;
being healthy means being mentally and emotionally fit. Being
healthy should be part of your overall lifestyle.
HEALTH - as “a state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity,” which
implies that this concept goes beyond the existence or lack of
existence illnesses. (WHO, 1948)
LIFESTYLE - is a way of living of individuals, families (households),
and societies, which they manifest in coping with their physical,
psychological, social, and economic environments on a day-to-day
basis. It also reflects people's self-image or self-concept.
5 RECOMMENDED COMPONENTS FOR A HEALTHY LIFESTYLE
1. EATING
 Your cardiovascular, musculoskeletal, immune and
other body systems depend on a continual supply
of nutrients to feed cell growth and metabolism.
 According to the guidelines established by the U.S.
Department of Agriculture, your diet should contain
mostly whole grains, fruits, vegetables and fat-free
or low-fat dairy products. Consume lean meats
such as chicken and turkey, along with legumes,
eggs and healthy nuts.
 Limit your portion sizes at meals to control your
weight and your risk for cardiovascular and other
diseases through your lifestyle.
 A BALANCE DIET
 Eating a balanced diet means choosing a wide
variety of foods and drinks from all the food
groups. It also means eating certain things in
small amounts, namely saturated fat,
cholesterol, simple sugar, salt and alcohol.
The goal is to take in all of the nutrients you
need for health at the recommended levels
and perhaps restrict those things that are not
good for the body.
 To know if the diet is balanced and to plan a
balanced diet you have to think about two
things: the mixture of foods and the amount
of food a person eats.
 FOOD PYRAMID
 It helps us identify the food groups people
should combine in order to make a balanced
diet. The food groups at the top of the
pyramid should be eaten in moderation (small
amount) but food groups at the bottom of the
pyramid should be eaten in larger amounts.
 NUTRITION
 Nutrition is the study of foods and health. It
is a science that centers on foods, their
nutrient and other chemical constituents, and
the effects of food constituents on body
processes and health.
Based on the amount of the nutrients that each person
needs to consume on a daily basis, these nutrients are
categorized into two groups. These are macronutrients,
which should be consumed in fairly large amounts, and
micronutrients, which are only required in small
amounts
 MACRONUTRIENTS
 ‘Macro’ means large; as their name suggests
these are nutrients which people need to eat
regularly and in a fairly large amount. They
include carbohydrates, fats, proteins, fiber
and water. These substances are needed for
the supply of energy and growth,
for metabolism and other body functions.
 “Metabolism means the process involved in
the generation of energy and all the ‘building
blocks’ required to maintain the body and its
functions.”
 Macronutrients provide a lot of calories but
the amount of calories provided varies,
depending on the food source. For example,
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each gram of carbohydrate or protein MINERALS FUNCTION FOOD SOURCES

provides four calories, while fat provides nine Calcium Gives bones and Milk, cheese and
calories for each gram. teeth rigidity and dairy products
strength
 MICRONUTRIENTS
 As their name indicates (‘micro’ means Food fortified with
small) micronutrients are substances which calcium, e.g. flour,
people need in their diet in only small cereals, eggs, fish
amounts. These include minerals and cabbage
vitamins. Iron Formation of Meat and meat
 Although most foods are mixtures of hemoglobin products
nutrients, many of them contain a lot of one Iodine For normal Iodized salt, sea
nutrient and a little of the other nutrients. metabolism of vegetables,
Foods are often grouped according to the cells yogurt, cow’s milk,
nutrient that they contain in abundance. eggs, and cheese
Zinc For children grow Maize, fish,
and develop breastmilk, meat,
normally; for beans
MICRONUTRIEBTS wound healing
Fluorine Helps to keep Water
teeth strong
VITAMINS FUNCTIONS FOOD SOURCES
Vitamin A Night vision Breastmilk,
tomatoes, 2. EXERCISE
cabbage, lettuce,  Physical activity and exercise is a major contributor
pumpkins to a healthy lifestyle; people are made to use their
bodies, and disuse leads to unhealthy living.
Healing epithelial Mangoes, papaya, Unhealthy living may manifest itself in obesity,
cells carrots weakness, lack of endurance, and overall poor
health that may foster disease development.
Normal Liver, kidney, egg Proper fitness strengthens muscles and improves
development of yolk, milk, butter, blood flow.
teeth and bones cheese cream
Vitamin D Needed for Ultra violet light
absorption of from the sun
calcium from
small intestines Egg, butter, fish

Calcification of Fortified oils, fats

the skeleton and cereals
Vitamin K For blood clothing Green leafy
vegetables

Fruits, cereals,
meat, dairy
products
B complex Metabolism of Milk, egg yolk,
carbohydrates, liver, kidney and
proteins and fats heart

Whole grain
cereals, meat,
whole bread, fish,
bananas
Vitamin C Prevention of Fresh fruits
scurvy (oranges, banana,
mango,
Aiding wound grapefruits,
healing lemons, potatoes)
and vegetables
Assisting (cabbage, carrots,
absorption of iron pepper, tomatoes)

Breastmilk

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3. SLEEPING

 Daily metabolism perpetuates the decline and

rejuvenation of cellular tissue, and the body’s self-
repair takes place when you are asleep. Memory
consolidation and appetite regulation also occur
during this time of reduced physical activity. TRY GUIDED IMAGERY
 The National Sleep Foundation considers seven to
nine hours of sleep a nightly criterion for a healthy
lifestyle. So proper sleep helps your energy, weight Guided imagery is like taking a short vacation in your mind.1 It
maintenance and your ability to think and can involve imagining yourself being in your "happy place"—
concentrate. maybe picturing yourself sitting on a beach, listening to the
waves, smelling the ocean, and feeling the warm sand underneath
you.

4.REDUCING STRESS Guided imagery can be done with a recording where you listen
 Your body responds to everyday stress with a to someone walk you through a peaceful scene
release of hormones that prepares you to react. If
you don’t relieve this state through relaxation, the Simply close your eyes for a minute and walk yourself through a
effects build and can create muscular pain, peaceful scene. Think about all the sensory experiences you'd
headaches, sleep disturbances and other engage in and allow yourself to feel as though you're really there.
symptoms.
 A lifestyle that includes regular stress management
breaks this cycle before it can progress to
unhealthy levels. Relaxation like connecting with
friends and family to relieve mental pressures, and
take time out to read, pursue a hobby or
experience another activity that makes you feel
good

EFFECTIVE STRESS RELIEVERS AND COPING TECHNIQUES MEDITATE

From minor challenges to major crises, stress is part of life. And

Meditation brings short-term stress relief as well as lasting stress
while you can't always control your circumstances, you can
management benefits. There are many different forms of
control how you respond to them.
meditation to try–each one is unique and brings its own appeal.
So it's important to have a variety of stress relief tools at your
You might develop a mantra that you repeat in your mind as you
disposal. Then, you'll be able to pick a strategy that works best for
take slow deep breaths. Or, you might take a few minutes to
your current circumstances
practice mindfulness, which involves being in the moment. Simply
pay attention to what you see, hear, taste, touch, and smell.

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FOCUS ON BREATHING
Just focusing on your breath or changing the way you breathe can
make a big difference to your overall stress level. Breathing
techniques can calm your body and your brain in just a few
minutes.
1. Breathe in through your nose and watch your belly fill
with air. Count slowly to three as you inhale. Hold for
one second and then slowly breathe out through your
nose as you count to three again.
2. Breathe in through your nose and imagine that you're
inhaling peaceful, calm air. Imagine that air spreading
throughout your body. As you exhale, imagine that
you're breathing out stress and tension
TAKE A WALK
Exercise is a fantastic stress reliever that can work in minutes.
Taking a walk allows you to enjoy a change of scenery, which can
get you into a different frame of mind and brings the benefits of
exercise as well.
So whether you just need to take a stroll around the office to get a
break from a frustrating task or you decide to go for a long walk in
the park after work, walking is a simple but effective way to
rejuvenate your mind and body.
GET A HUG FROM A LOVED ONE
Physical touch can do a lot to relieve your stress. Hugging a loved
one can be especially beneficial.
When you hug someone, oxytocin (also known as the "cuddle
hormone") is released. Oxytocin is associated with higher levels of
happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the
stress hormone norepinephrine and can produce a sense of
relaxation. 
So don't be afraid to ask a loved one for a hug if you need it. It's
good for both of you and it can be one of the simplest forms of
stress relief available
ENJOY AROMATHERAPY
Aromatherapy has real benefits for stress relief—it can help you
to feel energized, more relaxed, or more present in the moment.
Emerging research suggests certain scents can alter brain wave
activity and decrease stress hormones in the body.
So whether you enjoy candles, diffusers, or body products,
consider incorporating some aromatherapy into your day
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DEVELOP A POSITIVE SELF-TALK HABIT
The way you talk to yourself matters. Harsh self-criticism, self-
doubt, and catastrophic predictions aren't helpful. If you're
constantly thinking things like, "I don't have time for this," and "I
can't stand this," you'll stress yourself out.
It's important to learn to talk to yourself in a more realistic,
compassionate manner. When you call yourself names or doubt
your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an
optimistic and compassionate conversation can help you manage
your emotions and take positive action
5. FUN
No one can enjoy a healthy lifestyle without a serious dose of
fun. Recreational activities, social encounters and personal
connections are critical to overall wellbeing.
BODY AWARENESS
BODY AWARENESS
 Awareness of one’s body helps to understand its parts
and identify possible movements for each segment. It
recognizes the way the body or its parts can be
controlled, moved and balanced.
POSTURE AND BODY MECHANICS
 Correct Posture - is the proper alignment of body
segments in relation to different body positions.
 Body Mechanics – it is a body exercises or
movements that are intended to improve one's
posture, stamina and poise.
DIFFERENT BODY TYPES
Endomorph – characterized by having round and curvaceous
body, high body fat. People with this body type find it hard to lose
weight.
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Mesomorph – characterized by having large bones. The built is the following conditions:
usually thick around the middle
* High blood pressure
* High blood sugar
* High cholesterol

WHAT ARE THE QUESTIONS I NEED TO ASK FOR MY

STUDENTS BEFORE ALLOWING THEM TO ENGAGE INTO ANY
PHYSICAL ACTIVITY

Ectomorph – characterized by having a lean and slender body.

Looks thin and have a low body fat level.

CAN ALL TYPES OF PHYSICAL ACTIVITY BE CONSIDERED

EXERCISE

EXERCISE
• PHYSICAL ACTIVITY that is planned, structured and repetitive
and that results in a desired outcome.

WHAT IS PHYSICAL • Physical Education is part

EDUCATION? of the educational program
CORE CONCEPTS IN PHYSICAL EDUCATION designed to promote the
optimum development
of an individual through total
body movement in the
What comes into your mind, when? performance of properly
you hear the word selected physical activities.
“Physical Education”?
OBJECTIVES OF PHYSICAL EDUCATION
CAN A PERSON BE BOTH?
FAT, FIT AND HEALTHY? OBJECTIVES OF PHYSICAL EDUCATION
• Physical Development
• Research suggests that just because someone is overweight, it • Mental Development
doesn’t mean he or she is not fit or healthy. • Emotional Development
• Social Development
• Yes, you can be overweight and healthy according to National
Institutes of Health’s 1988 report, Clinical Guidelines on the PHYSICAL DEVELOPMENT – an individual who participates in
Identification, Evaluation and treatment of Overweight and properly selected physical activities will develop and maintain a
Obesity in Adults. high level fitness.

HOW TO BE OVERWEIGHT AND HEALTHY MENTAL DEVELOPMENT – the individual develops his mental
• People who are overweight can be considered healthy if their expertise as he learns the mechanical principles and underlying
waist size is less than 35 inches for women and 40 inches for men, movement, knowledge, and understanding of rules and strategies
and if they don’t have two or more of of games and sports

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EMOTIONAL DEVELOPMENT – the informational nature of PE
offers opportunity for self-expression and emotional mastery.
When people gain control of their body, they gain control over
their lives. A healthy individual is able to control his/her emotions.
SOCIAL DEVELOPMENT – activities in PE provides opportunity for
the development of desirable social traits needed for the
adjustment to social life. Example: friendliness, cooperation,
respect for the right of others, sportsmanship, good leadership,
and honesty
• PE 2 - Physical Activities Toward Health and Fitness 2 (PATHFit-
2):
• Exercise-based Fitness Activities
This course provides experiences in a variety of physical activities
as a form of exercise for enhancing core stability, strength and
mobility training. It includes goal setting, application of exercise
principles (frequency, intensity, time, type, progression, and
volume) and periodic assessments for development of various
fitness components.

• PE 3 - Physical Activities Toward Health and Fitness 3 (PATHFit-

LEGAL BASES OF PHYSICAL EDUCATION
• In 1978, the UNESCO described sport and physical education as
a fundamental right for all: “all forms of physical activity that
contribute to physical fitness, mental well-being and social
interaction, such as play, recreation, organized or competitive
sport, and indigenous sports and games.”
• In October 2003, the UN Secretary General Kofi Annan published
the report which included that sport at all levels, from play and
physical activity to elite and competitive sport, is a powerful and
cost-effective way to advance the Millennium Development Goals
(MDG’s).
3):
Dance, Sports, Martial Arts, Group Exercise, Outdoor and
Adventure Activities
This course will provide physical activities for the purpose of
optimizing health, fitness and skill proficiency. Students will
choose from a menu of offerings in Dance, Sports and Outdoor
Adventure Activities that will promote lifelong interest and
participation.
• PE 4 - Physical Activities Toward Health and Fitness 4 (PATHFit-
4):
Dance, Sports, Martial Arts, Group Exercise, Outdoor and
Adventure Activities

• In 2005, Resolution 58/5 proclaimed 2005 as the International This course will provide physical activities for the purpose of
Year of Sport and Physical Education, stating that “the United optimizing health, fitness and skill proficiency. Students will
Nations is turning to the world of sport for help in the work for choose from a menu of offerings in Dance, Sports and Outdoor
peace and the effort to achieve the MDG’s” Adventure Activities that will promote lifelong participation.

LEGAL BASES OF HYSICAL EDUCATION

(PHILIPPINES) PHYSICAL FITNESS COMPONENTS

• Article XIV, Section 19 of 1987 Philippine Constitution mandates

that; PHYSICAL FITNESS - The ability to carry out daily tasks
• SECTION1. The state shall promote physical education and comfortably with ample energy left over to meet unexpected
encourage sports programs, league competitions and amateur events/emergencies.
sports including the training for international competitions to
foster self-discipline team work & excellence for the development
of healthy and alert citizenry.
• SECTION2. All educational institutions shall undertake regular
sports activities throughout the country in cooperation with
athletic clubs and other sectors.

MINIMUN STANDARDS OF PHYSICAL EDUCATION PROGRAM

IN COLLEGE (K-12 ALIGNED CURRICULUM)

• PE 1 - Physical Activities Toward Health and Fitness 1 (PATHFit-

1):
• Movement Competency Training

This course reintroduces the fundamental movement patterns

that consist of non-locomotor and locomotor skills, which are
integrated with core training to meet the demands of functional
fitness and sports performance. This course is in conjunction with
fitness concepts, exercise and healthy eating principles.

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Refers to the relative amount of muscle, fat, bone and

other vital parts of the body.

BODY TYPES:

Endomorph- Characterized by having a round and

curvaceous body, high body fat. People with this body type find it
hard to lose weight

Mesomorph – Characterized by having a large bone.

The built which is thick around the middle

HEALTH RELATED COMPONENTS Ectomorph – Characterized by having a lean and

slender body. Looks thin and have a low body fat level.
 Cardio- respiratory Endurance
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition

CARDIO – RESPIRATORY ENDURANCE

The ability of the heart, lungs and vascular system to function

efficiently at moderate to high intensity over extended period of
time.

Physiological benefits of cardiovascular training

• Decreased resting heart rate
• Decreased recovery time for a bout of exercise
• Increased blood volume and red blood cells to
transport oxygen throughout the body.
• Decreased rate of respiration
• Prevents and or reduces the risk of developing
coronary heart disease.

PERFORMANCE OR SKILLS RELATED COMPONENTS

MUSCULAR STRENGTH
• Speed
Ability of the muscles to exert maximum force. When force is
repeated overtime, it becomes muscular endurance. • Power

• Balance
MUSCULAR ENDURANCE
• Agility
Ability of the muscle to continue to perform without fatigue
• Coordination
FLEXIBILITY
• Reaction time
Ability of the muscles to move joints, which are to perform a
wide range of motions without strain or injury.

BODY COMPOSITION

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SPEED COORDINATION

Ability to make successive movements of the same kind or to Harmonious relationship between the skeletal muscles and
cover a distance at a short period of time. nerves in one aspect of movement.

POWER REACTION TIME

Ability to release maximum force/performance one explosive Ability to reach or respond quickly to what you see, hear and
muscular effort in a short period of time. It is the combination of feel
speed and strength.

FUNCTIONAL MOVEMENT
SCREEN
(FMS)

 is a screening tool used to evaluate SEVEN

fundamental movement patterns in individuals with no
current pain complaint or musculoskeletal injury.
BALANCE
 The FMS is not intended to diagnose orthopedic
problems but rather to demonstrate opportunities for
Ability to maintain equilibrium in relation to changes in the body improved movement in individuals.
position. In other words, it is the ability remains stable even
when moving.
THE SCREENING GUIDELINES

1. This test is best performed with assistance. If nobody can

assist you, use a mirror, camera or video to properly execute the
tests.

2. Students has three attempts to perform each test, so don’t be

afraid to move around during the test. Depending on the test,
standing to the side or facing the person may provide the best
AGILITY vantage point. Take advantage of all three trials and move around
if the score is not obvious from one point of view.

Ability of the muscle/body to change direction swiftly, easily, 3. Students should wear the shoes that they train in the most.
and under control in the quickest possible time. The goal is to produce consistent and reliable screening conditions
from the first screen to any rescreening conditions.

4. The FMS screen is performed with no prior warm-up,

stretching or movement preparation. It is important to know what
a person’s natural state of movement is when they walk through
the door. This is the best indication of the quality and level of
movement competency they experience in their current daily
activity.

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ANATOMICAL LANDMARKS

FEMUR

TIBIA

INSTRUCTIONS

1. Stand tall with your feet shoulder-width apart and toes pointed
forward.

2. Grasp the dowel in both hands and place it on top of your head
so your shoulders and elbows are at 90 degrees.

3. Press the dowel so that it is directly above your head.

4. While maintaining an upright torso and keeping your heels and

the dowel in position, descend into a squat as deeply as possible.

5. Hold the bottom position for a count of one, and then return to
the starting position.

2. HURDLE STEP

 The hurdle step pattern is an integral part of

locomotion and acceleration. This movement
challenges the body’s step and stride mechanics, while
testing stability and control in a single leg stance.

 The main thing to consider is that no single part is

being tested. Imposing maximal hip flexion of the one
leg while maintaining apparent hip extension of the
opposite leg requires relative bilateral, asymmetric hip
mobility and dynamic stability.
FUNCTIONAL MOVEMENT SCREEN (FMS)

1. DEEP SQUAT

 The deep squat is a movement that challenges total

body mechanics and neuromuscular control when
performed properly.

 Limited mobility in the upper body can be attributed to

poor glenohumeral or thoracic spine mobility, or both.
▪ Limited mobility in the lower extremities, including
poor closed kinetic chain dorsiflexion of the ankles or
poor flexion of the knees and hips, can cause poor test INSTRUCTIONS
performance.
1. Stand tall with your feet together and toes touching the test kit.

2. Grasp the dowel in both hands and place it on top of your head
so your shoulders and elbows are at 90 degrees.

3. Then while maintaining hand position, lower dowel to the base

of the neck and across the shoulders.

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4. While keeping an upright torso, raise the right leg and step over requires both arms reaching simultaneously, coupled
the hurdle, making sure to raise the foot towards the shin and with postural control and core stability
maintain foot alignment vertically with the ankle, knee and hip.

5. Touch the floor with your heel and return to the starting
position while maintaining the same alignment.

3. INLINE LUNGE

 The Inline Lunge pattern places the body in a position

to simulate stresses during rotation, deceleration and
lateral movements.

 This test also challenges hip, knee, ankle and foot

mobility and stability.
INSTRUCTIONS
 Ankle, knee and hip mobility may be inadequate for
either the front or rear leg. 1. Stand tall with your feet together and arms hanging
comfortably.
 Dynamic stability may not be adequate to complete
the pattern. 2. Make a fist so your fingers are around your thumbs.

3. In one motion, reach the right fist over the head and down your
back as far as possible while simultaneously reaching your left fist
up your back as far as possible.

4. Do not "creep" your hands closer after the initial placement.

SHOULDER SLEARING TEST

Perform this clearing test bilaterally. If the individual receives a

positive score, document both scores for future reference. If
there is pain associated with this movement, give a score of zero
INSTRUCTIONS and perform a thorough evaluation of the shoulder or refer out.

1. Step onto the center of the board with the right foot and your
toe on the zero mark.

2. The left heel should be placed according to your tibial

measurement at "__".

3. Both toes must be pointing forward with the entire foot in

contact with the board.

4. Place the dowel along the spine so it touches the back of your
head, your upper back and your tailbone.

5. While grasping the dowel, your right hand should be in the

curve of your neck, and the left hand should be in the curve of
your lower back.
6. Maintaining an upright posture so the dowel stays vertical and
you maintain the three points of contact, descend into a lunge
position so your right knee touches the center of the board.
7. Then, return to the starting position.
5. ACTIVE LEG RAISE
The Active Straight-Leg Raise pattern not only identifies the active
mobility of the flexed hip, but looks at the core stability within the
pattern, as well as the available hip extension of the alternate hip.
This is not so much a test of hip flexion on one side, as it is an
appraisal of the ability to separate the lower extremities in an
unloaded position.

4. SHOULDER MOBILITY

 The Shoulder Mobility pattern demonstrates the

natural complementary rhythm of the scapular-
thoracic region, thoracic spine and rib cage during
reciprocal upper-extremity shoulder movements.

 The test requires an asymmetric movement because

the arms travel in opposite directions. The test also

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INSTRUCTIONS

1. Lie flat with the back of your knees against the board,
feet together with toes pointing up.

2. Place both arms next to your body with the palms facing
up.
EXTENSION CLEARING TEST

Extension is cleared by performing a press-up in from the floor

with hands under the shoulders. If there is pain associated with
3. With the scoring leg remaining straight and the back of
this motion, give a positive (+) score with a final score of zero and
the opposite knee maintaining contact with the board, raise your
perform a more thorough evaluation or refer out. If the individual
scoring leg as high as possible.
does receive a positive score, document both scores for future
reference.

6. TRUNK STABILITY PUSH – UP

 The Trunk Stability Push-Up pattern is used as a basic

observation of reflex core stabilization, and is not a test
or measure of upper body strength.

 The goal is to initiate movement with the upper

extremities in a push up pattern without allowing
movement in the spine or hips.

 The movement tests the ability to stabilize the spine in

the sagittal plane during the closed kinetic chain, upper
body symmetrical movement.

7. ROTARY STABILITY

The rotary stability pattern observes multi-plane pelvis, core and

shoulder girdle stability during a combined upper and lower
extremity movement. This pattern is complex, requiring proper
neuromuscular coordination and energy transfer through the
torso. It has its roots in the creeping pattern that follows basic
crawling in our developmental sequence.
INSTRUCTIONS

1. Lie face down with arms extended overhead at shoulder-width

apart.

2. Pull your thumbs down in line with your (forehead for men,
chin for women).

3. With your legs together, pull your toes toward the shins.

4. Extend your knees and then lift your elbows slightly off the
ground.
5. While maintaining a rigid torso, push your body as one unit into
a push-up position.
CLEARING TEST
There is a clearing exam at the end of the trunk stability push-up
test. This press up movement is not scored; it is performed to
observe a pain response. If pain is produced, a positive (+) is
recorded and a score of zero is given to the entire push-up test.
We clear extension with a press-up from the push-up position. If
the client receives a positive score, document both scores for
future reference.
CLEARING TEST
A clearing exam is performed at the end of the rotary stability
test. This movement is not scored; it is performed to observe a
pain response. If pain is produced, a positive (+) is recorded on the
sheet and a score of zero is given to the entire rotary stability test.
We clear flexion from the quadruped position, then rocking back
and touching the buttocks to the heels and the chest to the thighs.
The hands remain in front of the body, reaching out as far as
possible. If there is pain associated with this motion, give a zero
score. If the client receives a positive score, document both scores
for future reference.
INSTRUCTIONS

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1. Get on your hands and knees over the board so your hands are
under your shoulders and your knees are under your hips.

2. The thumbs, knees and toes must contact the sides of the
board, and the toes must be pulled toward the shins.

3. Simultaneously shift and lift your right hand forward and your
right leg backward at the same time, like you are flying and
forming a straight line.

4. Then without touching down, touch your right elbow to your

right knee directly over the board.

5. Re-extend the arm and leg over the board.

6. Then, return to the start position.

CLEARING TEST

Flexion can be cleared by first assuming a quadruped position,

then rocking back and touching the buttocks to the heels and
chest to the thighs, the hands should remain in the front of the
body, reaching out as far as possible. If there is pain associated
with this motion, give a positive (+) score with a final score of zero
and perform a more thorough evaluation or refer out. If the
individual receives a positive score, document both scores for
future reference.

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