EXERCISE BASED
FITNESS
Exercise-based fitness refers to a
state of health and well-being
achieved primarily through physical
activities that enhance physical
capabilities such as strength,
flexibility, and cardio-vascular and
muscular endurance. Here are
some benefits of regular exercise
Fundame
ntal
Movemen
t Pattern
Movement patterns refer to the
coordinated and repetitive
sequences of physical actions that
our bodies perform during various
activities. These patterns are the
foundation of human movement
and can be observed in everyday
tasks, sports, and exercise
Types of Movement Patterns
[Link] Movements: Movements in a
straight line, such as walking, running, or
jumping.
[Link] Movements: Movements
involving rotation around an axis, like twisting
or turning.
[Link] Movements: Side-to-side
movements, such as shuffling or side lunges.
[Link] Movements: Actions that move
objects or the body away from the center, like
5. Pull Movements: Actions that draw objects or the
body towards the center, like pulling a door open or
performing a pull-up.
[Link] Movements: Movements that involve
bending at a joint, such as bending over to pick
something up.
[Link] Movements: Movements that involve
lowering the body by bending the knees, like sitting
down or performing a squat.
[Link] Movements: Forward, backward, or
sideways stepping movements that involve bending
one knee while keeping the other leg straight.
Category of Movement
Patterns
[Link] Push
[Link] Pull
[Link] Push
[Link] Pull
[Link]
[Link]
[Link]
A horizontal push is a
movement pattern that
involves pushing a weight or
resisting force away from
your body in a horizontal
direction. This type of
movement primarily targets
the muscles in the chest,
shoulders, and triceps. It's
an essential pattern in
strength training and
functional fitness.
A horizontal pull is a
movement pattern that
involves pulling a weight
or resistance towards your
body in a horizontal
direction. This type of
movement primarily
targets the muscles of the
back, including the
latissimus dorsi,
rhomboids, and trapezius,
A vertical push is a
movement pattern that
involves pushing a weight
or resistance overhead or
in a vertical direction. This
type of movement
primarily targets the
muscles in the shoulders,
triceps, and upper chest.
It's an essential component
of a balanced strength
A squat is a fundamental
movement pattern that
involves lowering the body by
bending the knees and hips
while keeping the chest up and
back straight. This exercise
primarily targets the muscles
of the lower body, including the
quadriceps, hamstrings, glutes,
and calves. It's essential for
building strength and
improving overall functional
A hinge movement is a
fundamental movement
pattern that involves bending
at the hips while keeping the
spine neutral. This movement
primarily targets the muscles
of the posterior chain,
including the glutes,
hamstrings, and lower back.
It's essential for developing
strength and stability in the
lower body and core.
A rotation movement is
a fundamental
movement pattern that
involves twisting or
turning around the body's
vertical axis. This type of
movement primarily
targets the muscles of
the core, including the
obliques, and is essential
for developing rotational
