Movement Competency Screen
Submitted by: Britney Dagol and Athaliah Eunice Denamarca
Submitted to: Prof. Harry Fundal
Section: BSTM 1-A
BODYWEIGHT SQUAT
Perform a bodyweight squat with fingertips on the head.
Squat as low as comfortably.
LUNGE TWIST
Place hands on shoulders, cross arms, and point elbows
straight ahead. Perform a forward lunge followed by a
rotation toward the forward knee. Gently rotate toward the
knee, then back to the center and back to the upright
position. Within each rep, alternate legs.
PUSH UP
At chest level, place your hands slightly wider than
shoulder width apart. Feet should be hip-width apart and
parallel, not bent inward or outward. The hips and shoulders
should be in line, and the lower back should have a neutral
curvature that is not entirely fat but also not curved.
BEND AND PULL
Begin with both arms raised overhead. Bend forward,
allowing the arms to fall beneath the body. Pull the hands
into the body while doing a barbell rowing workout. Return
your arms spread upward.
SINGLE LEG SQUAT
A single - leg bodyweight squat with fingertips on
the side of the head and no stance leg behind the body.
Squat as low as able.
SQUAT
HEAD - Centered
SHOULDERS - Held down away from the ears. Elbows
held behind the ears throughout the squat.
LUMBAR - Neutral throughout the squat.
HIPS - Movement starts here, aligned and extension is
obvious.
KNEES - Stable, aligned with the hips and feet.
ANKLES/FEET - Aligned with the knees and hips. In
contact with the ground especially the heels at the
bottom of the squat and feet appear stable.
DEPTH - Lead thigh parallel with the ground.
BALANCE - Maintained for each leg.
LUNGE TWIST
HEAD - Centered
SHOULDERS - held down and away from ears,
rotation occurs in the thoracic region of the spine.
LUMBAR - Neutral position, does not hyperextend
during lunge, does not Fled laterally during the twist,
appears to be stable during rotation. HIPS -
Horizontally aligned, accommodates stance width the
obvious mobility
KNEES - Aligned with the shoulder, hip, and foot.
Front and back leg in a 90- degree position.
ANKLES- Directly under the front knee and aligned with the back knee. FOOT- heel of
lead leg in contact with the Floor, trail foot flexed and balanced on forefoot.
DEPTH- Lead thigh parallel with the
ground. BALANCE- Maintained for each
leg.
PUSH UP
HEAD- Centered
SHOULDERS- Held down and away from the ears,
hands positioned directly underneath shoulders,
scapulae in a good position at the start, moving in a
rhythmic motion throughout the movement.
LUMBAR- Neutral, does not extend or Flex during the
movement
HIPS- Aligned with trunk and held
stable. KNEES- Held stable.
ANKLES-
Aligned FEET-
Aligned
DEPTH- Chest touches the
Floor. BALANCE- Maintained
BEND AND PULL
HEAD- Centered and moves with trunk.
SHOULDERS- Held down and away from the ears when
arms are extended overhead. Scapulae remain in a good
start position as the hands drop below the torso to begin
the pull. Scapulae moving in a balanced and rhythmic
motion during pull with obvious protection and
retraction.
LUMBAR- Neutral spine maintained during bend. No
Flexion during bend or hyper extension during standing
with arms overhead.
HIPS- Bend is initiated here with no shifting left or right
with pelvis position maintained during the movement.
KNEES-Aligned and not hyper
extended. ANKLES- Aligned
FEET- Aligned
DEPTH- Trunk parallel with the
ground BALANCE-Maintained.
SINGLE LEG SQUAT
HEAD- Centered
SHOULDERS- Held down away from the ears. Elbows
held behind the ears throughout the squat.
LUMBAR- Neutral throughout the squat.
HIPS- Movement starts here, aligned and extension is
obvious.
KNEES- Stable, aligned with the hip and
foot. ANKLES- Aligned with the knee and
hip.
FEET - In contact with the ground especially the heel at
the bottom of the squat and appears stable.
DEPTH- Thigh parallel with the
ground BALANCE- Maintained for
each leg.
