TOPIC OR LESSON: Definition of Movement Patterns

SUB-TOPIC/S: Category of movement patterns

: Horizontal push and pull
: Vertical push and pull
: Squat, Hinge and Rotation

MOVEMENT PATTERN EXERCISE

TOPIC OR LESSON: Breathing and Bracing Techniques

SUB-TOPIC/S: Breath for Maximum efficiency
: Benefits of practicing proper breathing techniques
: Definition of Bracing
: Importance of Bracing
: The Valsalva Maneuver

Your focus during a workout is probably on successfully completing the task at hand with proper
form. While that is the essence of it, another element of the equation that is equally important but
sometimes ignored is adequate breathing.

It gives your body more control and helps you stay calm and focused throughout your workout
so you can use every muscle. You could even be able to lift more weight as a result.
And over time, breathing properly will: minimize the amount of air you need to inhale and exhale
during a particular exercise, assist your muscles in producing less carbon dioxide, increase blood
circulation and heart health, and maximize your workout and fitness level.
How to breathe for maximum efficiency
The general rule of thumb is to inhale through your nose, so the air enters your belly, right before the
eccentric (muscle-lengthening) part of the motion.
Exhale during the concentric (muscle-shortening) part of the motion completely through your mouth.
Take the squat, for example, you should inhale just before you begin to lower down, and exhale as
you extend your legs back to the starting position.
Or the pushup: Inhale, bend your elbows to lower your body down to the ground, and exhale as you
rise back up.

Benefits of Breathing Exercises Are:

 Reduce Stress and Anxiety:
 Improve Quality of Sleep:
 Improve Cardiovascular Health:
 Good for our Lungs:
 Detox our body:
 Good for our Digestive System:
 Give a Glow to our Skin:
 Improve Immunity:
 Anti-ageing:
 Lowers Inflammation

Bracing is a simple term used to describe co-

contractions used to activate all levels of
musculature from the front, side, and back.
It is essentially the stability of your spine in 360
degrees, front, back, and sides. Practicing
abdominal bracing while exercising or
performing daily tasks such as heavy lifting
can help reduce the strain on your neck and
lower back. It can also protect these injury-
prone areas from straining. While bracing the
abdominals may feel awkward as you get used
to the action, discomfort or pain isn't normal.
Valsalva maneuver is a breathing method
that may slow your heart when it's beating
too fast. To do it, you breathe out strongly
through your mouth while holding your nose
tightly closed. This creates a forceful strain that
can trigger your heart to react and go back into
a normal rhythm.

Safety Tips for Exercise:

 Get your body ready to exercise. Always warm up before you work-out
 Don't put yourself at risk
 Organize Your Workout Environment
 Follow instructions
 Have a game plan
 Proceed sensibly
 Use your lung
 Listen up