PATHFIT 001 Module 1 Lesson Only

UNIVERSITY OF LA SALETTE, INC.
Dubinan East, Santiago City, 3311 Philippines
PATHFIT OO1
CHAPTER 1: LESSON 1
POSTURE AND CORE STABILITY
INTRODUCTION
In this chapter, you will understand how our bodily posture, both in a static
position and when moving dynamically, is maintained and supported by the
core muscles.
In the past, human survival relied on hunting and gathering, requiring

physical effort and constant movement. As technology advanced, daily tasks
became easier, allowing for more efficient self-sustainment. However, modern
lifestyles often involve sedentary activities like watching TV, playing video
games, and using social media, leading to health risks like diabetes, heart
disease, cancer, and mental illness. Despite technological conveniences, the
human body is naturally designed for movement.
DEFINITION OF TERMS
1. Anti-rotation exercises enhance core strength and stability by resisting rotation.

2. Anti-extension exercises actively resist extension of the lumbar spine or lower back.
3. Turning refers to a partial or total rotation of the body and its parts.
4. Rolling refers to the transfer of weight in order to get the whole body to move from one position to another.
This can be done while lying down or sitting.
5. Twisting refers to a transverse movement of the body that keeps one hip flexed and adducted, causing muscles
inside the hip to contract while muscles on the outside stretch.
6. Crawling is done on all fours, moving forward by dragging the body close to the ground.
7. Creeping is moving on all fours with the body distant from the ground.
8. Hopping is done by propelling the body off the ground using one leg and landing on the foot of the same leg.
9. Skipping involves small hops in between strides or steps.
10. Leaping is widely springing from one place to another by pushing off the ground on one foot and landing
using the other foot.
FUNDAMENTAL MOVEMENT SKILLS
FMS are basic observable patterns of behavior present from childhood to

adulthood.
Skills groups that underpin physical literacy:

 Non-locomotor or stabilization skills are controlled bodily movements
(e.g., shifting the body parts) that are performed from a relatively
stable base of support.
 Locomotor skills involve transporting the body from one place to
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JULI MARIE B. GALICIA, LPT; JENDLEY GRACE A. PASCUA, LPT; and ALVIN T. PERA, LPT
 Manipulative skills involve the use of the hands, feet, body parts or
an implement to control an object, as well as sending, receiving or
traveling with an object.
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 An individual who performs the FMS in a consistent and proficient manner

demonstrates motor skill competency.
POSTURE AND CORE STABILITY
Posture- the relative position of the body and/or the arrangement of its
body parts at any moment. A good posture exists when there is minimal stress
acting on the multiple joints and minimal muscle activity is needed to keep
the position.
 CROSS SYDROME
1. Upper Crossed Syndrome: This condition is marked by an imbalance in upper

body muscles. The chest, shoulder, and neck muscles become tight and
overactive, while the neck and upper back muscles weaken. This leads to
forward head posture and rounded shoulders, often causing neck and shoulder
pain.
2. Lower Crossed Syndrome: In this syndrome, muscle imbalances affect the
lower body. The lower back and hip flexor muscles become tight and
overactive, while the abdominal and gluteal muscles weaken. This imbalance
creates an exaggerated arch in the lower back, potentially causing lower
back and hip pain.
Both syndromes benefit from targeted exercises and posture correction to
alleviate discomfort and restore muscle balance. Consulting a healthcare
professional is essential for tailored guidance and treatment.
Good posture has many contributors. The ideal posture is traditionally

defined when viewed from the side as a line of gravity passing through
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the ears (meatus) ' bodies of the cervical vertebrae, acromion process
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(tip of shoulder) through the middle of the thorax (rib cage) through
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the bodies of the lumbar vertebrae, Slightly posterior to the hip joint,
slightly anterior to the Knee joint (behind the patella or kneecap),
and slightly anterior to the lateral malleus (ankle).
Hypermobile – joints are too flexible.

Hypomobile- joints are too stiff.
Kyphotic curves characterize the spine facing forward; they are found
in the thoracic and sacral areas. A kyphotic posture is characterized
by an exaggeration of the curve in the: thoracic region (i.e., thoracic
kyphosis).
Scoliosis:is characterized by a lateral curvature or deviation, of the
spine.
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When viewed from the back, the spine is vertical but as seen from the side,
the spine has two pairs of curvature.
1. Kyphotic curves characterize the spine facing

forward; they are found in the thoracic and sacral areas.
A kyphotic posture is characterized by an exaggeration
of the curve in the: thoracic region (i.e., thoracic
kyphosis).
2. Lordotic curves are found in the cervical region

and lumbar region which are facing posteriorly. A
lordotic posture is characterized by excessive curvature
of the cervical (e.g., forward:head) and lumbar regions
(e.g., lumbar lordosis, sway back).
A. The kyphotic and lordotic curves of the different

region.
B. The regions of the spine viewed from the back.
C. Different faulty postures resulting from excessive

curvature (kyphosis or lordosis) compared to good posture)
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 ANATOMICAL POSITION AND DIRECTIONAL TERMS
The anatomical position is a standardized stance in which the body faces

forward, with arms extended to the sides and palms forward. It serves as a
reference for describing movements and positions using directional terms.
Anterior and posterior indicate front and back positions, such as the
nose being anterior to the ears.
Superior and inferior denote height relative to a body part, like the
elbow being inferior to the shoulder.
The hands have palmar and dorsal surfaces, while the feet have
plantar and dorsal surfaces.
Proximal and distal describe distances from a reference point, often
used for limbs, with proximal closer and distal farther.
Ipsilateral and contralateral refer to the same and opposite sides of
the body, respectively.
Supine means lying face up, and prone means lying face down,
describing body positioning.
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 The core
The core serves as a vital connection between muscles help
upper and lower extremities, enabling various the body stay
movements. upright and
It includes not only abdominal and lower back keep an erect
muscles but also the pelvis, hips, and upper posture.
back.  The kinetic
chain theory
Composed of muscle layers, fascia, nerves, describes core
bones (especially spine and pelvis), and stability as
ligaments. the ability to
Movement involves an integrated system of control the
these components, known as the kinetic chain. position and
motion of the
Kinetic chain facilitates activities like trunk and
bending, squatting, and controlling joint pelvis relative
movements. to the
Dysfunction within the kinetic chain due to extremities in
previous injuries can lead to joint order to allow
for optimal
restrictions and increased injury risk. force
A weak link in the chain can cause other parts production,
to compensate, potentially leading to overuse dissipation,
injuries. and transfer to
When all components are strong and healthy, the extremities
during
workload is evenly distributed, resulting in movement.
optimal performance.
 PLANES AND AXIS OF MOTION

Three anatomical planes: frontal (coronal), sagittal (medial-lateral), and
horizontal (transverse).
 Frontal plane (Side-to-side) divides the body into front and back
parts, rotating around the anterior-posterior axis.
 Sagittal plane (Front to back) separates the body into right and left
sides, rotating around the medial-lateral axis.
 Horizontal plane (Top to bottom) divides the body into upper and
lower parts, rotating around the superior-inferior axis.
 MOVEMENT TERMS
 These are the universally accepted terminologies. These terms used
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minimum words with precise meanings to indicate direction and position

of body parts in relation to one another.
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 Flexion: Occurs in the sagittal plane. It involves decreasing the joint

angle between limb segments, usually along the x-axis. Example: bending
the elbow.
 Extension: Also in the sagittal plane, it's the opposite of flexion,
involving an increase in the joint angle, like straightening the elbow.
 Dorsiflexion: A specific form of flexion at the ankle joint where the top
of the foot moves toward the shin.
 Plantarflexion: Reverse of dorsiflexion, where the foot points downward
away from the shin.
 Inversion: Turning the foot inward so the sole faces medially.
 Eversion: Turning the foot outward so the sole faces laterally.
 Abduction: Typically happens in the frontal plane, moving a body part
away from the midline, like raising the arm to the side.
 Adduction: In the frontal plane, it's moving a body part toward the
midline, like bringing the arm back to your side.
 Lateral Flexion: Bending sideways, occurring in the frontal plane.
 Medial Rotation: Turning a limb so the front faces the midline.
 Lateral Rotation: Turning a limb away from the midline.
 Pronation: Medial rotation of the forearm, causing the palm to face
backward.
 Supination: Lateral rotation of the forearm, causing the palm to face
forward.
 Circumduction: A combination of flexion, extension, abduction, and
adduction, creating circular limb movements.
 Protraction: Moving a body part forward, like pushing the shoulder blades
apart.
 Retraction: Pulling a body part backward, like squeezing the shoulder
blades together.
 Protraction and Retraction: Also used to describe movements of the lower
jaw and shoulder blades.
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UNIVERSITY OF LA SALETTE, INC.

Dubinan East, Santiago City, 3311 Philippines

In the past, human survival relied on hunting and gathering, requiring

1. Anti-rotation exercises enhance core strength and stability by resisting rotation.

FUNDAMENTAL MOVEMENT SKILLS

FMS are basic observable patterns of behavior present from childhood to

Skills groups that underpin physical literacy:

 An individual who performs the FMS in a consistent and proficient manner

POSTURE AND CORE STABILITY

1. Upper Crossed Syndrome: This condition is marked by an imbalance in upper

Good posture has many contributors. The ideal posture is traditionally

Hypermobile – joints are too flexible.

1. Kyphotic curves characterize the spine facing

2. Lordotic curves are found in the cervical region

A. The kyphotic and lordotic curves of the different

B. The regions of the spine viewed from the back.

C. Different faulty postures resulting from excessive

 ANATOMICAL POSITION AND DIRECTIONAL TERMS

The anatomical position is a standardized stance in which the body faces

 PLANES AND AXIS OF MOTION

minimum words with precise meanings to indicate direction and position

 Flexion: Occurs in the sagittal plane. It involves decreasing the joint

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