Common Movement Themes

Question 1

What are the eight common movement themes?

Answer 1

Midline stabilization
Core to extremity
Balance about the frontal plane
Posterior chain involvement
Sound hip function 
Active shoulders
Full RoM about a joint
Effective stance and grip.

Question 2

Midline stabilization

Answer 2

The relationship of spine and pelvis during functional movement

Requires core strength and the s-curve
Goal torso as rigid and integrated structure

Neutral static allows transfer of force. Where possible it should be vertical shear is bad. The safest is midline neutral. Less safe is non neutral static and worst loss of neutral during movement

Question 3

Core to extremity

Answer 3

A sequence of muscular contractions that begins with large force producing low velocity muscles of core and hips and ends with low force producing high velocity muscles of extremities like the biceps wrist flexes

Question 4

Balance about the frontal plane

Answer 4

Anterior and posterior halves bisects at mid foot.
Deviations can affect neutral spine. Weight should be in heels
Increasing efficiency shortest point and distance
Squat shortest distance to keep patella safe
Kipping pull up center mass deviations mean loss of timing

Question 5

Posterior chain involvement

Answer 5

Hamstrings glutes spinal erectors all must contribute to the movement
Ideally achieve a balance of pressure balls and heels optimal knee alignment with foot.
1. Increase efficiency bc big muscles are faster.
2. Safety midline stabilization
Pressure in the feet look for shift forward not only heels up
Knee engagement if inward collapse look for in running box jump push press

Question 6

Sound hip function

Answer 6

Flex and extend hip to maximize contribution
It will increase force and elevation which is more time to receive

A muted hip never closes or flexes
Lack of hip extension
Slow hip extension

Question 7

Active Shoulders

Answer 7

The most stable position with load

Apply force in direction opposite to load. I.e. Push-up down ohs up

Ideally the shoulder does not move.
Prevents impinge

Overhead lift deadlift sumo high pull deadlift medball clean kipping pull-ups. Ring dips row snatch.

Question 8

Full range of motion about the joint.

Answer 8

The natural anatomical start and finish positions

Greater complement of musculature means more power and speed.

Joint safety and neuromuscular coordination
Avoid hyperextension

Training to full RoM is best. If no pressing safety then train to full RoM before adding load and speed.

Question 9

Effective stance and grip

Answer 9

Foot and hand position in a movement where optimal to promote PofP

Two stances
Narrow or hip width like the deadlift presses Olympic lifts.

Wider shoulder width like squatting

Grip is usually outside shoulders or hips
Assess on how it effects the other PofP