Name:____________________________________ Date:______________________

Yr. & Block:_________________________

PATHFIT 1
Movement Competency Training

A. Concepts of Movement Competency in Physical Education

Movement competencies are essential to participate in physical activity. If movement
competencies are not developed and nurtured from a young age, this can lead to inactivity and the
health and social problems linked to inactivity.

Each of us has a movement competence journey, no matter what our ability level. Whether we are at
work or at play, moving competently can improve our confidence, safety, and overall quality of life.
Movement competence typically refers to how someone is moving—when we demonstrate movement
competence, we move in a safe or effective manner, or both, in order to achieve the objective of the
activity that we are performing. Regardless of who we are or what activities we are involved in, how
we move matters. It matters when we are participating in an activity or a sport, going about our daily
routines, or performing a job-related task. Moving competently matters to everyone, everywhere,
because we all want to perform well in whatever we do while remaining safe and free of injury.
The Seven Key Movement Features As a first step in improving your movement competence, it is
important to know which features of a movement pattern matter. When performing activities such as
jumping for a rebound, lifting a backpack, or sitting in a chair while studying, which aspects of your
movement will influence your performance, your susceptibility to injury, or your long-term health?
The seven key movement features are
1 Knees in line with the feet and hips
2 Body weight centred over mid-foot
3 Normal low back curvature (avoid rounding and arching)
4 Normal low back curvature (avoid bending sideways—the shoulders and hips remain parallel)
5 Shoulders and hips rotate together
6 Shoulders down and away from the ears
7 Shoulders back (elbow and shoulder move in the same direction)
Fundamental Movement Patterns
Have you ever wondered why some elite or professional athletes have enjoyed such long careers and
have managed to avoid career-ending injuries, while others have not? Similarly, have you ever
wondered why some of your adult role models have managed to stay fit, healthy, and injury-free,
while others have experienced poor health or been hurt?
The answers to these questions are complex. However, one potential reason for many of the success
stories you hear about is that these individuals are often very competent movers.

Learning to move better

The good news is that we can all learn to move better, regardless of our life’s pursuits and current
abilities. We can learn to move more competently at school, at home, at work, and at play. In order to
become better movers, however, we need a way to categorize or describe the various recreational,
sport-related, or work-related activities that we perform.
All human movement, no matter how complex, involves variations of general or fundamental
movement patterns. These patterns are commonly listed as:
• push
• pull
• squat
• lunge
• hinge
These patterns can be used to describe and help us better understand activities that we perform
daily, such as tying our shoes, lifting objects, and playing our favourite games and activities. We push
or pull to open doors, and we squat or lunge to pick up objects from the floor. We hinge every time we
bend at the waist.

Push
A push movement pattern often involves moving an external object away from your body or pushing
your body away from an object or surface, as in a push-up. Most descriptions of pushing as a
fundamental movement pattern refer to the upper body only.

Pull
A pull movement pattern is the opposite of a push movement pattern: generally, you pull an object
toward your body, or pull your body toward an object. Like pushing, pulling is typically used to
describe the upper body only.

Squat
Frequently, a squat movement pattern requires lowering your body weight by bending your ankles
and knees. A squat movement pattern is unique to the lower body compared to pushing and pulling.

Lunge
The lunge movement pattern generally involves one leg extended or bent in front of the body while
the other leg is extended or bent behind the body. This pattern includes any form of gait: walking,
running, skipping, and so on. Like the squat pattern, the lunge pattern is specific to the lower body.

Hinge
The hinge movement pattern (also known as the “hip hinge pattern”) describes any movement that
involves flexion and extension of the hips. Ideally, the spine will be kept in a neutral position to
prevent injury, maximize performance, or improve quality of life.
Instruction: Answer the following question. Read the discussion above, analyze and make
your own composition of idea. All your answers must written in a separate paper (yellow
paper/long bondpaper).
1. What is the concepts of movement competency in Physical Education?Site your own
idea, give some example to defend your answer.(30 points)
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2. In a “T” Diagram write the significance of movement competency.(20 points)

B. FUNCTIONAL MOVEMENT SCREEN TEST (PRE-TEST)

The Functional Movement Screen (FMS) is a screening system that attempts allow the professional
to assess the fundamental movement patterns of an individual. This screening system fills the void
between the pre‐participation/pre‐placement screenings and performance tests by evaluating
individuals in a dynamic and functional capacity.
The FMS is comprised of seven fundamental movement patterns (tests) that require a balance of
mobility and stability (including neuromuscular/motor control). These fundamental movement patterns
are designed to provide observable performance of basic locomotor, manipulative, and stabilizing
movements.

7 FMS Test
 Deep Squat

Purpose: The squat is a movement needed in most athletic events. It is the ready position and is
required for most power movements involving the lower extremities. The deep squat is a test that
challenges total body mechanics when performed properly. The deep squat is used to assess
bilateral, symmetrical, functional mobility of the hips, knees, and ankles. The dowel held overhead
assesses bilateral, symmetrical mobility of the shoulders and the thoracic spine, as well as
stability and motor control of the core musculature.
Description: The individual assumes the starting position by placing his/her feet approximately
shoulder width apart and the feet aligned in the sagittal plane. The individual then adjusts their
hands on the dowel to assume a 90‐degree angle of the elbows with the dowel overhead. Next,
the dowel is pressed overhead with the shoulders flexed and abducted, and the elbows extended,
so that the dowel is directly overhead. The individual is then instructed to descend as far as they
can into a squat position while maintaining an upright torso, keeping the heels and the dowel in
position. Hold the descended position for a count of one, and then return to the starting position.
As many as three repetitions may be performed.

 Hurdle step

Purpose: The hurdle step is designed to challenge the body's proper stride mechanics during a
stepping motion. The movement requires proper coordination and stability between the hips and
torso during the stepping motion, as well as single leg stance ability. The hurdle step assesses
bilateral functional mobility and stability of the hips, knees, and ankles.

Description: The individual assumes the starting position by first placing the feet together and
aligning the toes touching the base of the hurdle. The hurdle is then adjusted to the height of the
athlete's tibial tuberosity. The dowel is grasped with both hands and positioned behind the neck
and across the shoulders. The individual is then asked to maintain an upright posture and step
over the hurdle, raising the foot toward the shin, and maintaining alignment between the foot,
knee, and hip, and touch their heel to the floor (without accepting weight) while maintaining the
stance leg in an extended position. The moving leg is then returned to the starting position. The
hurdle step should be performed slowly and as many as three times bilaterally.
 In line Lunge

Purpose: The in‐line lunge attempts to place the body in a position that will focus on the
stresses simulated during rotational, decelerating, and lateral type movements. The in ‐line
lunge is a test that places the lower extremities in a scissor style position, imposing a narrow
base of support that challenges the trunk and extremities to resist rotation and maintain proper
alignment. This test also assesses hip and ankle mobility and stability, quadriceps flexibility,
and knee stability.

Description: The tester attains the individual's tibia length, by either measuring it from the floor
to the tibial tuberosity or acquiring it from the height of the string during the hurdle step test.
The individual is then asked to place the end of their heel on the end of the board or a tape
measure taped to the floor. The previous tibial measurement is then applied from the end of
the toes of the foot on the board and a mark is made. The dowel is placed behind the back
touching the head, thoracic spine, and middle of the buttocks. The hand opposite to the front
foot should be the hand grasping the dowel at the cervical spine. The other hand grasps the
dowel at the lumbar spine. The individual then steps out on the board or tape measure on the
floor placing the heel of the opposite foot at the indicated mark. Both toes must point forward,
and feet must begin flat. The individual then lowers the back knee enough to touch the surface
behind the heel of the front foot, while maintaining an upright posture, and then returns to the
starting position. The lunge is performed up to three times bilaterally in a slow controlled
fashion.
 Active Straight- Leg Raise

Purpose: In the past it has been suggest that patients with PGP lack the ability to stabilize the
pelvic girdle, probably due to instability or increased movement of the sacroiliac
joint. However a more recent study contradict the hypothesis that a forward rotation of the
lifted leg's joint occur while performing the aSLR. It is more reasonable that aSLR does not
evaluation test the stability of sacoiliac joint but is a stress-test for the capacity to transfer the
load between legs and lumbo-pelvic structures. As a matter of fact during testing, assessment
of the primary subjective feature of heaviness of the leg (or pain) is complimented by
observation of motor control (MC) adaptations such as respiratory disruption and abdominal
bracing. Furthermore some studies investigated the biomechanical models and their
connection with lumbopelvic stability. Accordingly to that, literature supports the hypothesis of
aberrant MC patterns providing a mechanism for ongoing pain in specific PGP presentations.
Description: The elevate position could be maintained for a few seconds if needed. That could
be usefull to evaluate the endurance of muscles or the capacity to control the position.
 Trunk Stability Push up

The Trunk Stability Push-Up Test (TSPU) is a variation of the push-up fitness test, used as part
of the Functional Movement Screen (FMS). Participants are required to push up from the ground
while keeping the body straight with no sagging. This is a test of core strength and trunk stability.
Purpose: to measure trunk stability and assess the suitability for push-up training.
Description: The subject lies face down with the hands shoulder-width apart and positioned with
the thumbs in line with either the top of the head (men) or chin (women). The legs must be
together and toes on the ground. When ready, the body is stiffened and the elbows extended,
lifting the body off the floor as a single unit, keeping the torso and legs in a straight line. If the
movement cannot be completed as described, move the hands closer to the body so that the
thumbs are in line with either the chin (men) or clavicles (women). Repeat a second time if
required.

 Rotary Stability

Assess: Dynamic Stability

Trunk stability
o During asymmetric upper and lower extremity motions
o Sagittal and Transverse planes

Preparation: Get on hands and knees over board (approximately 2 x 6 inch or 5 x 15 cm) with
arms and thighs positioned vertically. Position feet vertically so toes rest on floor. Thumbs, knees,
toes must be in contact with board.
Execution: Simultanously, reach right arm forward and extend right leg backward (ie: unilateral
superman). Retract elbow and right knee until they touch directly over board. Repeat so at least
two repetition have been completed without contacting floor with right arm arm or right let with
floor or board. Repeat test on other side.
 Shoulder Mobility

Purpose: The shoulder mobility screen assesses bilateral and reciprocal shoulder range of motion,
combining internal rotation with adduction of one shoulder and external rotation with abduction of
the other. The test also requires normal scapular mobility and thoracic spine extension.

Description: The tester first determines the hand length by measuring the distance from the distal
wrist crease to the tip of the third digit in inches. The individual is then instructed to make a fist
with each hand, placing the thumb inside of the fist. They are then asked to assume a maximally
adducted, extended, and internally rotated position with on shoulder and a maximally abducted,
flexed, and externally rotated position with the other. During the test, the hands should remain in a
fist and the fists should be place on the back in one smooth motion. The tester then measures the
distance between the to closest bony prominences. Perform the test as many as three times
bilaterally.
SCORING SYSTEM:
Instruction: In your home, do the following 7 FMS Test discussed above. Take a picture and
measure your skills according to the scoring system of FMS.

7 FMS TEST PHOTO

DEEP SQUAT
Score:

HURDLE STEP
Score:

IN LUNGE LINE
Score:

ACTIVE STRAIGHT-LEG RAISE

Score:

TRUNK STABILITY PUSH-UP

Score:

ROTARY STABILITY
Score:

SHOULDER MOBILITY
Score: