Republic of the Philippines

Laguna State Polytechnic University

Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

PATHFIT
FITNESS2
EXERCISES
( Module 1 )

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

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LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

LSPU Self-paced Learning Module (SLM)

Course PE 2: PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS (PATHFIT 2) : FITNESS
EXERCISES
Sem/AY Second Semester/2023-2024
Module No. 1
Lesson Title Movement, Movement Experiences, Body Mechanics and Posture

Week
2-5
Duration
Date -
Movement strategies refer to a variety of approaches that will help to successfully
Description achieve a movement outcome.
of the
Lesson

Learning Outcomes
Intended Students should be able to meet the following intended learning outcomes:
Learning ● To gain knowledge and understanding of the different types of joints in the
Outcomes
body, and to learn their structure.
● To explain the movement, giving Practical examples of what movement is uses
during specific actions.
● Demonstrate the different types of body movements.

Targets/ At the end of the lesson, students should be able to:

Objectives ● Explain how movement themes are used to develop an understanding of
movement concepts
● Value the importance of proper body posture

Student Learning Strategies

Online Activities A. Online Discussion via Google Classroom

(Synchronous/ You will be directed to attend in a120 minute class discussion on the
Types of Communication. To have access to the Online Discussion, refer
LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )
Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
Asynchronous) to this link: ____________________.

The online discussion will happen on _________ to______________.

(For further instructions, refer to your Google Classroom account and

see the schedule of activities for this module)

B. Learning Guide Questions:

1. What are the key benefits of incorporating basic resistance training
movement patterns into a fitness routine?
2. How do these movement patterns contribute to overall strength,
functional fitness, and injury prevention?
Note: The insight that you will post on online discussion forum using Learning Management
System (LMS) will receive additional scores in class participation.

Lecture Guide

I .MOVEMENT
Movement is the change in the position of a body part with respect to the
whole body. It is one of the significant features of all living beings. The blinking
of the eyes, breathing, eating are all examples of movement. So we can say that
every second some or the other part of our body exhibits some or other kind of
movements.

The human body movements get polished as we grow in age. The movement
starts from crawling and with the increase in age the person starts walking
Offline Activities leading to the movement of the whole organism.
(e-Learning/Self-
These movements are possible because of joints. Joints are points in our body
Paced) where two or more parts of our skeleton are connected together. Different
joints help our body carry out different activities and movements.

A joint, also known as an articulation or articular surface, is a connection that

occurs between bones in the skeletal system. Joints provide the means for
movement. The type and characteristics of a given joint determine its degree
and type of movement. Joints can be classified based on structure and function.
The joints help us to rotate our shoulder, bend our knees and elbows, swivel
our neck and more. By definition, a joint is a point where two bones meet to
provide a framework that permits movement. Bones are attached to one
another by tissues called ligaments. Muscles are attached to bones through
tendons.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

CLASSIFICATION OF JOINTS

There are two different types of joints- Structural and Functional

classification of joints.

STRUCTURAL CLASSIFICATION OF JOINTS

According to the structural classification of joints, they are divided into 3 types:

● FIBROUS JOINTS
Fixed joints, also called immovable joints, are found where bones are not
flexible. In such joints, bones have been fused together in such a way that they
are fixed to that part, most commonly to create a structure. A prominent
example of a fixed joint is the skull, which is made up of a number of fused
bones.

Other examples include the upper jaw, rib cage, backbone, and pelvic bone, etc.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

● CARTILAGINOUS JOINTS

Cartilaginous joints are partly movable joints comprising of symphysis or

synchondrosis joints. These joints occur only in those regions where the
connection between the articulating bones is made up of cartilage.
Synchondrosis are temporary cartilaginous joints which are present in young
children and last until the end of their puberty.

For example, the epiphyseal plates present at each end of the long bones is
responsible for bone growth in children. The symphysis or the secondary
cartilaginous joints (the place where bones join) is permanent. Examples
include the pubic symphysis. Other examples of cartilaginous types of joints
include the spinal column and the ribcage.

● SYNOVIAL JOINTS

The synovial joints are the most common type of joint because this joint helps
us to perform a wide range of motion such as walking, running, typing and
more. Synovial joints are flexible, movable, can slide over one another,
rotatable and so on. These joints are found in our shoulder joint, neck joint,
knee joint, wrist joint, etc.

FUNCTIONAL CLASSIFICATION OF JOINTS

Functional classification of joints is based on the type and degree of movement

permitted. Based on the type and degree of movement permitted. There are six
types of freely movable joint.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

● BALL AND SOCKET JOINTS

Here, one bone is hooked into the hollow space of another bone. This type of
joint helps in rotatory movement. An example ball and socket joint are the
shoulders.

● HINGE JOINTS

Hinge joints are like door hinges, where only back and forth movement is
possible. Example of hinge joints is the ankle, elbows, and knee joints.

● SADDLE JOINTS

Saddle joint is the biaxial joint that allows the movement on two planes–
flexion/extension and abduction/adduction. For example, the thumb is the
only bone in the human body having a saddle joint.

● CONDYLOID JOINTS

Condyloid joints are the joints with two axes which permit up-down and side-
to-side motions. The condyloid joints can be found at the base of the index
finger, carpals of the wrist, elbow and the wrist joints. This joint is also known
as a condylar, or ellipsoid joint.

● GLIDING JOINTS

Gliding joints are a common type of synovial joint. It is also known as a plane or
planar joint. This joint permit two or more round or flat bones to move freely
together without any rubbing or crushing of bones. This joint is mainly found
in those regions where the two bones meet and glide on one another in any of
the directions. The lower leg to the ankle joint and the forearm to wrist joint
are the two main examples of gliding joints.

● All bones in our body form a framework and provide shape to our body.
This framework is called a skeleton.
● Our hand is made up of several small bones called Carpals.

● Chest bones and backbone together form the ribcage. We have 12 ribs
on each side of our chest. Our backbone consists of 33 small, disk-like
LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )
Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
bones called vertebrae. Rib Cage protects the internal parts of our body
and provides a definite structure.
● Bones in the shoulder are called shoulder bones and bones in the
abdominal region are called pelvic bones.
● Muscles are subjected to contraction and relaxation and work in pairs

TYPES OF BODY MOVEMENTS

The body movements in humans are of the following types:

● Flexion

● Lateral Flexion

● Dorsiflexion

● Plantar Flexion

● Extension

● Hyperextension

● Abduction

● Adduction

● Transverse Abduction

● Rotation Lateral Rotation

● Medial Rotation

● Supination

● Pronation Protraction

● Retraction

● Elevation

● Depression

● Reversion

● Eversion

● Opposition

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Locomotion

Some type of movements result in the change of place, they are termed as
locomotion. Walking, cycling. running, and swimming is some of the
locomotory movements.

There are different types of locomotory movements in different organisms like

paramecium have cilia which help in capturing food and also in locomotion.
Hydra has tentacles for capturing prey and for locomotion. We use our limbs
for different types of body movements. Locomotion is necessary for food,
shelter etc.

Amoeboid Movements

Some cells of our body like the white blood cells exhibit amoeboid movement.
Cytoskeletons and microfilaments are also involved in this type of movement.

Some of our internal tubular organs exhibit ciliary movement. Cilia are present
in our trachea which helps in removing foreign particles, dust etc. The
movement of ova in the female reproductive tract is also a type of ciliary
movement.

Whenever we move, our limbs are involved. They are the muscular
movements. In locomotion and other types of body movements in humans, the
contractile property of the muscles is used.

Movements involve perfect coordination of the muscular, skeletal and neural

system. There are a variety of muscles and joints involved in movements.

FUNDAMENTAL MOVEMENT PATTERN

Fundamental movement patterns are specific set of skills that involve

different body parts. These are structure blocks for more compound specific
skills that needs to the activities.

Basic exercise movement patterns are quite simply exercise classification,

which formed the foundation of exercise selection.

Fundamental movement pattern includes the following:

1. Gait - it refers to a person’s pattern of walking

How to execute:

The knee extends such that the lower leg swing forward with the foot flexed

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
and raised upward in order to clear the ground.

2. Twist - form into a bent, curling or distorted shape.

How to execute:

Sit on the floor with your knees bent, feet lifted a little bit and back titled
backwards. Then hold your hands together and twist from side to side.

3. Pull - act of taking hold of something and exerting force to draw it

toward one. It is when your hands is facing away from you.

How to execute:

Grab onto a bar with an overhand grip.

Slowly lower yourself under control until you’re at the bottom of the
movement.

4. Lunge - a sudden forward thrust of the body, typically with an arm

outstretched to attack someone or seize something.

How to execute

Start in a standing position with your feet hip-width apart.

5. Push - are those in which you are either pushing an object away from
your body.

How to execute

Assume a high plank position with your feet together, your body straight from
head to heels, and your hands in line with your shoulders. Engage both your
glutes and your core to lock your body into position.

Keeping your elbows tucked toward your body and your head neutral, lower
your torso until your chest is within a few inches of the floor.

Pause, and then push yourself back up to the starting pposition.

6. Hip hinge - is a movement where the thoracic and lumbar spine and
pelvis stay in a relatively neutral position while the subject bends forward.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
How to execute

A slight bend at the knees with your back straight and a forward lean pushing
your hips backward a you stretch your hamstring and quadriceps. All the
power of this movement is in and around your hips and glutes.

7. Squat - A strength exercise in which the individual lowers their hips

from a standing position and stands back up.

How to execute

Stand with feet a little wider than hip width, toes facing front.

Drive your hips back - bending at the knees and ankles and pressing your
knees slightly open -as you.

Sit into a squat position while still keeping your heels and toes on the ground,
chest up and shoulders back.

BODY MECHANICS
Body mechanics is a term used to describe the ways we move as we go about
our daily lives. It includes how we hold our bodies when we sit, stand, lift,
carry, bend, and sleep. Poor body mechanics are often the cause of back
problems.
IMPORTANCE OF BODY MECHANICS
Maintaining proper body mechanics is essential to people’s wellness. There
are four body mechanics principles that everyone should be following. What
are the principles of body mechanics? They include:

● Maintaining a stable center of gravity

● Maintaining a wide base of support
● Maintaining a line of gravity
● Maintaining proper body alignment

When these principles of body mechanics are followed, people experience less
injury and are more productive. Following body mechanics principles will
reduce stress and strain on the body and produce safe and effective movement.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Guidelines for Proper Body Mechanics

Using proper body mechanics includes:

● Lifting With the Knees

● Maintaining Good Posture While Sitting
● Standing With Feet Apart
● Aligning The Body When Moving or Turning
● Avoiding Sitting for Hours on End

The principles of good body mechanics are important to understand. The use of
correct body mechanics is needed to help prevent serious injury and help
experience a much better quality of life. When we have poor body mechanics,
our spinal structures begin to break down from abnormal stresses on our
body. People need to be acutely aware of their bodies and movements to begin
making improvements.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Lift With the Knees

This is fairly common knowledge but worth reiterating. When lifting heavy
objects, you should make sure they lift with their knees, not their backs. Lifting
is a movement that puts the back, particularly the lower back, at great risk of
injury. Lifting with the arm and leg muscles helps mitigate this risk and ensures
proper body mechanics. It should also have their knees bent and lift the object
towards
their chest. Lifting from a position where the person is leaning forward
increases the likelihood of losing balance and falling. Poor body mechanics
when lifting can result in serious injury, particularly if the heavy object that
was being lifted falls on the person.
Health care facilities have their own set of lifting challenges. When patients
need to be lifted, how should employees and patients move their feet to
maintain proper body mechanics? The rules of body mechanics are the same.
It’s important to always face the person (or object) you are moving. They
should pivot their feet instead of twisting their body. The shoulders, hips, and
toes should all be pointing the same direction. When transferring an individual
from their wheelchair, employees should make sure they move their entire
body in the direction of the transfer.

Maintain Good Posture While Sitting

Many sit for long periods of time during the day, so it’s important to maintain

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
proper posture when doing so. This can be difficult to do, as points out that
posture often follows attention. It is therefore more likely to slump forward
and have poor posture when paying attention to what they are typing on a
keyboard. It should place both feet flat on the floor, sitting as far back on the
seat as possible. They should sit up straight, keep their shoulders back and
their chests lifted. These posture principles help prevent musculoskeletal
issues. Stress can cause the jaw to clench so lifting and unclenching the jaw
helps too, particularly to prevent headaches.

Stand with Feet Apart

Standing with the feet apart, especially with one foot slightly in front of the
other, is useful in many different scenarios. Doing this helps ensure the spine
remains straightened and prevents pressure from being put on the internal
organs. It also helps find the center of gravity so they are less likely to lose their
balance and fall. This posture can also function as a confidence booster,
pumping up mentally for a stressful task they need to do .
Body mechanics involves using good posture, balance, and the strongest and
largest muscles of the body to perform the work. You can lift and move easier,
no matter what your size is. You need to be concerned with both your own

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )

Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
body mechanics and that of the care recipient. The major movable parts of the
body are the head, trunk, arms, and legs. The way in which they are aligned
with each other is known as posture or body alignment. Proper body alignment
allows us to move and function efficiently and with strength whether we are
standing, sitting, or lying down. Base of support is the area upon which an
object rests. In humans, this is the feet. We need a good base of support in
order to maintain balance. Standing with one’s feet apart gives a wider base of
support and, therefore, more balance and stability. The strongest and largest
muscle groups of the body are located in the shoulders, upper arms, hips, and
thighs (NOT in the back.) By using smaller and weaker muscles to move heavy
objects, you strain them, causing fatigue and injury. Use the strong muscles of
your thighs and hips by bending your knees and squatting to lift a heavy object.
Avoid bending from the waist when lifting, as this involves the small muscles of
the back. Holding objects close to the body and base of support involves using
upper arm and shoulder muscles. Holding an object away from the body exerts
strain on the smaller muscles of the lower arms.
Transferring, lifting, moving, and positioning care recipients can be a major
safety problem unless you learn how to use good body mechanics. ‘Body
mechanics’ involves how you stand, move, and position your body to prevent
injury, avoid fatigue, and make the best use of your strength. Understanding
the principles of good body mechanics and applying them to your everyday
routine, whether at home or at work, enables you to feel better and less tired at
the end of the day.

WHY DO WE NEED BODY MECHANICS?

Having your body in the right position helps protect your back and allows you
to use your body in a safe way. Your spine goes through the midline of your
back, giving your back stability and controlling it’s movement. Your spine is
made up of:

● Thirty-three bones called vertebrae. These bones are stacked on top of

each other in a line. The line goes from the base of your skull to your
rear-end.
● Shock absorbers called disks. Disks lie between the vertebrae, and
cushion and protect the vertebrae. They also allow some movement of
the spine.
● Spinal cord and nerves. The spinal cord sends messages from your brain
to your body. The spinal cord is protected by the vertebrae, and is
surrounded by spinal fluid.
LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )
Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
● Small joints. Joints allow movement and help to stabilize your body.
● Muscles and ligaments. Ligaments support and strengthen joints.
Muscles and ligaments provide strength and power, support and
stability.
● Injury to the spine may cause problems such as a loss of feeling,
movement, and strength. There may also be problems with the organs
in your body, and a loss of normal body functions. These functions may
include going to the bathroom, swallowing, or breathing. Good body
mechanics are important because they will help protect your spine and
other parts of your body from injury.
● When caring for a person who is recovering from an illness, it is
important to use good body mechanics. You may need this when
helping a person get in and out of bed, into a chair, walk or just move
around the house. You may also need to push a person in a wheel chair
or move the person in bed.

PRACTICING GOOD BODY MECHANICS

When standing, wear shoes. They protect your feet from injury, give you a
firm foundation and keep you from slipping. Keep your feet flat on the floor
separated about 12 inches. Keep your back straight.
When walking, keep your back straight as you walk. If helping a person to
walk, you may need one arm around the back of the person. Put the other arm
at the side to be ready to help the person if needed.
When lifting an object, your feet should be apart, in a standing position. Keep
your back straight. Lower your body to get close to the object. Bend from your
hips and knees. DO NOT bend at the waist. When turning, rotate your whole
body, not just your back. Hold the object by putting your hands around it.
Keeping your knees bent and your back straight, lift the object using your arm
and leg muscles. Do not use your back muscles. If the object is too heavy, ask
another person to help you. Many devices are available to help move or lift
heavy objects. If you need help from a device, ask caregivers how to get one.
When carrying an object, hold the object close to your body. DO NOT carry
things that are too heavy for you. Always ask for help to move heavy objects.
There are many devices available to help carry heavy objects. If you need help
from a device, ask caregivers how to get one.
Pushing or pulling, use the weight of your body to help push or pull an object.
Your feet should be apart as in the standing position. Keep your back straight.
Lower your body to get close to the object. Bend from your hips and knees. DO
LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )
Prepared by: P.E. DEPT. LSPU Siniloan Campus
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
NOT bend at the waist. If the object or person you are pulling or pushing is too
heavy, ask someone to help you. There are many devices available to help you
move, push or pull heavy objects.
Sitting, if you can, sit on a hard chair with a straight back. Put a pillow or
rolled towel to support your lower back. When you sit for a long time, raise
one leg higher than the other to help keep from getting tired. This can be done
by putting the leg on a footstool. If doing something, such as reading or
knitting, put a pillow on your lap to raise the items closer to you. This will help
keep your back straight. When you are driving, adjust the seat to a comfortable
distance to the wheel. Sit back in the seat so your knees are even with the seat.
MOVEMENTS OF THE BODY
Synovial joints give the body many ways in which to move. Flexion and
extension motions are in the sagittal (anterior–posterior) plane of motion.
These movements take place at the shoulder, hip, elbow, knee, wrist,
metacarpophalangeal, metatarsophalangeal, and interphalangeal joints.
Anterior bending of the head or vertebral column is flexion, while any
posterior-going movement is extension. Abduction and adduction are motions
of the limbs, hand, fingers, or toes in the coronal (medial–lateral) plane of
movement. Moving the limb or hand laterally away from the body, or spreading
the fingers or toes, is abduction. Adduction brings the limb or hand toward or
across the midline of the body, or brings the fingers or toes together.
Circumduction is the movement of the limb, hand, or fingers in a circular
pattern, using the sequential combination of flexion, adduction, extension, and
abduction motions. Adduction/abduction and circumduction take place at the
shoulder, hip, wrist, metacarpophalangeal, and metatarsophalangeal joints.
Turning of the head side to side or twisting of the body is rotation. Medial and
lateral rotation of the upper limb at the shoulder or lower limb at the hip
involves turning the anterior surface of the limb toward the midline of the
body (medial or internal rotation) or away from the midline (lateral or external
rotation).
Supination of the forearm turns the hand to the palm forward position in which
the radius and ulna are parallel, while forearm pronation turns the hand to the
palm backward position in which the radius crosses over the ulna to form an
“X.” Dorsiflexion of the foot at the ankle joint moves the top of the foot toward
the leg, while plantar flexion lifts the heel and points the toes. Eversion of the
foot moves the bottom (sole) of the foot away from the midline of the body,
while foot inversion faces the sole toward the midline. Protraction of the
mandible pushes the chin forward, and retraction pulls the chin back.
Depression of the mandible opens the mouth, while elevation closes it.
LSPU SELF-PACED LEARNING MODULE: PATHFIT 2 ( FITNESS EXERCISES )
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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
Opposition of the thumb brings the tip of the thumb into contact with the tip of
the fingers of the same hand and reposition brings the thumb back next to the
index finger.
FLEXION AND EXTENSION

Flexion and extension are movements that take place within the sagittal plane
and involve anterior or posterior movements of the body or limbs. For the
vertebral column, flexion (anterior flexion) is an anterior (forward) bending of
the neck or body, while extension involves a posterior-directed motion, such as
straightening from a flexed position or bending backward. Lateral flexion is
the bending of the neck or body toward the right or left side. These movements
of the vertebral column involve both the symphysis joint formed by each
intervertebral disc, as well as the plane type of synovial joint formed between
the inferior articular processes of one vertebra and the superior articular
processes of the next lower vertebra.

In the limbs, flexion decreases the angle between the bones (bending of the
joint), while extension increases the angle and straightens the joint. For the
upper limb, all anterior-going motions are flexion and all posterior-going
motions are extension. These include anterior-posterior movements of the arm
at the shoulder, the forearm at the elbow, the hand at the wrist, and the fingers
at the metacarpophalangeal and interphalangeal joints. For the thumb,
extension moves the thumb away from the palm of the hand, within the same
plane as the palm, while flexion brings the thumb back against the index finger
or into the palm. These motions take place at the first carpometacarpal joint. In
the lower limb, bringing the thigh forward and upward is flexion at the hip
joint, while any posterior-going motion of the thigh is extension. Note that
extension of the thigh beyond the anatomical (standing) position is greatly
limited by the ligaments that support the hip joint. Knee flexion is the bending
of the knee to bring the foot toward the posterior thigh, and extension is the
straightening of the knee. Flexion and extension movements are seen at the
hinge, condyloid, saddle, and ball-and-socket joints of the limbs .

Hyperextension is the abnormal or excessive extension of a joint beyond its

normal range of motion, thus resulting in injury. Similarly, hyperflexion is
excessive flexion at a joint. Hyperextension injuries are common at hinge joints
such as the knee or elbow. In cases of “whiplash” in which the head is suddenly
moved backward and then forward, a patient may experience both
hyperextension and hyperflexion of the cervical region.

ADDUCTION AND ABDUCTION

Abduction and adduction motions occur within the coronal plane and involve
medial-lateral motions of the limbs, fingers, toes, or thumb. Abduction moves
the limb laterally away from the midline of the body, while adduction is the
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opposing movement that brings the limb toward the body or across the
midline. For example, abduction is raising the arm at the shoulder joint, moving
it laterally away from the body, while adduction brings the arm down to the
side of the body. Similarly, abduction and adduction at the wrist moves the
hand away from or toward the midline of the body. Spreading the fingers or
toes apart is also abduction, while bringing the fingers or toes together is
adduction. For the thumb, abduction is the anterior movement that brings the
thumb to a 90° perpendicular position, pointing straight out from the palm.
Adduction moves the thumb back to the anatomical position, next to the index
finger. Abduction and adduction movements are seen at condyloid, saddle, and
ball-and-socket joints

POSTURE
Posture means the position of the body in space. It indicates the position of the
body in space and has the purpose of maintaining the body in balance, during
the dynamic movements and the stasis.
Good posture is important to your overall health and offers a variety of benefits
including reduced back pain, increased energy, and greater confidence.

Having good posture is important to your overall health, as it can help you
avoid muscle tension, pain, fatigue, and many other common ailments and
medical conditions. It’s never too late to correct or make improvements to your
posture, especially if it’s contributing to one or more health problems.

BENEFITS OF GOOD POSTURE

Having good posture comes with various health advantages—many of which

are physical, and some of which are psychological.

Reduced Back Pain

Incorrect posture is one of the top risk factors of low back pain, affecting more
than 25% of the working population every year. Sitting in a slouched position
for long periods can put excess pressure on discs, ligaments, and muscles in the
spine to cause low back pain. Practicing good posture even when sitting can
greatly reduce your risk of developing back pain.

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FEWER HEADPAIN
Muscle tension in the neck and upper back caused by poor posture can often
lead to headaches. Tension headaches are the most common type of
headache and are characterized by feelings of pressure, tightness, and dull,
throbbing pain around the forehead or at the neck and back of the head. Yoga
and stretching can often help relieve tension headaches, though addressing
poor posture may eliminate these headaches for good.

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HIGHER LUNG CAPACITY

Slouching and incorrect posture can cause the lungs to compress to result in
labored breathing and reduced respiratory function. Practicing good posture
can often increase your lung capacity to make breathing easier. Cardio
exercises such as walking, running, and swimming may also become easier
because of improved breathing with good posture.

HIGHER ENERGY
Having poor posture can make you feel fatigued and less energetic due to the
way it hinders blood circulation and throws bones and joints out of alignment.
Good blood circulation is necessary for oxygen and nutrients to reach your
cells, where they can be used for energy. Properly aligned bones and joints
contribute to optimal muscle functioning, which can help you feel more
energetic and less tired.

BETTER FORM WHEN EXERCISINGGood posture will allow you to practice

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proper form when exercising, which reduces your risk for injuries. For
example, doing squats while slouching or curving your back can increase
chronic lower back pain risk. Your physical gains and workout results will also
be more achievable and noticeable if your posture and alignment are properly
formed.

INCREASED CONFIDENCE
Having good posture can, directly and indirectly, affect your confidence and the
way you feel about your physical appearance. For instance, good posture can
boost your energy levels and empower you to become more active and social.

Good posture can also make you look taller, slimmer, and more muscular. A
study published in the journal PLoS One showed that good posture could
improve negative thoughts and emotions in women who feel dissatisfied with
their bodies and make them feel more confident.

Good posture is about making sure your entire body is properly aligned from
an asymmetrical standpoint at any given time, especially when sitting,
standing, and lying down. Practicing good posture comes naturally for many
people, though certain lifestyle behaviours and habits can gradually affect
posture. For example, those who lean forward in their chairs for long periods
when on the computer or playing video games may be more prone to

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developing incorrect posture.

Here’s how to practice good posture when sitting, standing, and lying
down.

SITTING

Place your feet flat on the floor or on a footrest to prevent them from dangling
mid-air. Keep your ankles in front of your knees and try to avoid sitting with
your legs crossed. Keep your knees below the hips or at hip-level and away
from the edge of the chair. Relax your shoulders, and make sure your chair fully
supports your middle and lower back.

STANDING

Stand up to your full height while keeping your back straight. To ensure you
are doing this correctly, imagine someone is pulling you up toward the ceiling
by the top of your head. Keep your knees slightly bent, and avoid locking your
knees.

Let your arms hang naturally, and tuck in your stomach while keeping your
core muscles engaged. Position your legs shoulder-width apart, and balance
your weight slightly on the front of your feet as opposed to your heels. Keep
your head level, and try to avoid pushing it back, forward, or to the side.

LYING DOWN

Lying on your side is usually the best position to ensure good posture, as it
avoids putting excess pressure on your back. If you find the side-sleeping
position uncomfortable, try placing a pillow between your knees to align your
spine.

Avoid sleeping on your stomach, as this position may worsen back pain. Your
doctor can also give you tips on finding the best sleeping position for you based
on your posture, weight, and any existing sleep disorders.

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HOW TO IMPROVE BODY POSTURE

● Start exercising regularly, as exercise can increase bone and muscle

strength, naturally reduce pain, and stabilize your spine. If you need
help learning proper forms and techniques, watch tutorial videos or
work with a fitness trainer.
● Create an ergonomic workspace that protects your back and prevents
any tension headaches. Position your computer monitor directly in front
of your face, and follow the directions that came with your office desk or
chair to place them in ergonomic positions that work best for you.
● Limit the amount of time you spend bending down, which can place
extra stress on the spine. Reorganize your home, so items are within
easy reach that prevents you from bending down too frequently.
● Prop yourself up on pillows when lounging on chairs and couches at
home to avoid slouching.
● Make posture-friendly changes to your wardrobe that won’t contribute
to back pain or slouching. For example, if you carry heavy items in a
shoulder bag or purse, invest in a backpack you can wear on both
shoulders to reduce shoulder, neck, and back strain.

GOOD POSTURE

● chin parallel to the floor

● shoulders even (roll your shoulders up, back, and down to help achieve
this)
● neutral spine (no flexing or arching to overemphasize the curve in your
lower back)
● arms at your sides with elbows straight and even

● abdominal muscles braced

● hips

● knees even and pointing straight ahead

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● body weight distributed evenly on both feet.

COMMON CAUSES OF BAD POSTURE

Many people visiting our chiropractic clinic in Stoke on Trent suffer from back
pain or neck pain relating to poor posture. Our approach to treating these
patients is twofold. We start by correcting the physical problems caused by the
client’s poor posture — a process that usually involves chiropractic
adjustments and physical therapy.

The second step is identifying any lifestyle factors which are causing the
client’s poor posture. By correcting the root cause of their postural issues, we
can ensure that their musculoskeletal system remains healthy in the long run.

USE OF TECHNOLOGY

Modern technology has transformed how we live our lives. Unfortunately,

some of the changes brought about by technology have made us less healthy.
Over-use of technology like mobile phones, televisions, computers, and tablets
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is particularly concerning as it can worsen your posture in a number of ways.

If you text on your phone often, you may develop “text neck” — a condition
caused by flexing your neck forward too often. If you sit on the couch watching
television for many hours each day, you may develop stooped shoulders and
lower back problems. If you often sit in a chair without ergonomic support,
your posture may eventually worsen.

MUSCLE TENSION OR MUSCLE WEAKNESS

If you have certain muscles that are much stronger or much weaker than
others, it can encourage poor posture. For example, if your abdominal muscles
are weak from an insufficient amount of exercise, you may come to rely on
back muscles for stability, leading to back pain. The solution to this common
problem is a robust exercise regime that works out all of the major muscle
groups.

INJURY

If you have suffered from an injury, some of the muscles around the injury site
may spasm to protect the part of your body that is vulnerable. This is a normal
physiological response designed to keep the injured part of your body stable.
Unfortunately, the muscles that are spasming frequently can eventually
weaken, which results in a muscular imbalance that may affect your posture

POOR FOOTWEAR

If you wear shoes that are poorly fitted, your gait may be adversely affected. It
may cause you to walk in an unusual way, placing undue strain on your ankles,
hips, or knees. This can eventually lead to poor posture.

SEDENTARY LIFESTYLE

Spending too long sitting each day can be very detrimental to your posture. If
you are forced to spend many hours sitting down each day at work or school,
do your best to spend the rest of your day moving about.

STRESS AND ANXIETY

Researchers have discovered that being in a stressed or anxious state can

change how a person uses their body. Stressed and anxious people tend to take
shallower breaths and have more contracted muscles. Unfortunately this can
lead to poor posture.

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CORRECT STANDING POSTURE

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It is important to make sure that you have good dynamic and static posture.

The key to good posture is the position of your spine. Your spine has three
natural curves - at your neck, mid back, and low back. Correct posture should
maintain these curves, but not increase them. Your head should be above your
shoulders, and the top of your shoulder should be over the hips.

Performance Tasks
Activity No. 1
Practical activity

Instruction:
Perform the following Fundamental Movement patterns.

Understanding Directed Assessment

Processing Questions:

1. Why learning fundamental movements so important?

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2. Aside from the above mentioned fundamental movement patterns, identify atleast 5 movement patterns
that are evident in your day-to-day life activities and describe each.

Learning Resources
what is movement - Search (bing.com)
Body Movements - Explore Different Types Of Body Movements (byjus.com)
Types of Body Movements – Anatomy & Physiology (hawaii.edu)
posture - Google Search
How to improve your posture - posture exercises for home and work |
healthdirect
Importance of Good Posture - Lompoc Valley Medical Center (lompocvmc.com)
Why posture matters - Harvard Health

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