In this module, you will learn the basic positions in exercise and the seven fundamental patterns.

2. EXERCISE
WARM-UP – Dynamic
Stretching
MAIN EXERCISE
COOL DOWN – Static
Stretching

3. Dynamic
Stretching
Dynamic stretching is a movement-
based type of stretching. It uses the
muscles themselves to bring about
a stretch. It's different from
traditional "static" stretching
because the stretch position is not
held.

5. Static
Stretching
Static stretches are those in
which you stand, sit or lie still
and hold a single position for
period of time, up to about 45
seconds.

7. CORE TRAINING
BASIC POSITION IN EXERCISE

8. STANDING
POSITIONS

9. STANDING
POSITIONS

10. STANDING
POSITIONS

11. STANDING
POSITIONS

12. STANDING
POSITIONS

13. SITTING
POSITIONS

14. SITTING
POSITIONS

15. SITTING
POSITIONS

16. SITTING
POSITIONS

17. SITTING
POSITIONS

18. SITTING
POSITIONS

19. SITTING
POSITIONS

20. SITTING
POSITIONS
CROSS SITTING

21. SITTING
POSITIONS
Frog Sitting or Tailor Sitting

22. Lying
Positions
1. Back or Supine Lying Position:
The body is well extended; back in
contact with the floor; arms
overhead

23. Lying
Positions
Front or Prone Lying: The
body is well-extended; the
front part of the body in
contact with the floor; arms
forward

24. Lying
Positions
Hook Lying: From a back lying
position, bend both knees, feet
flat on the floor; arms
overhead.

25. Arm Support
Positions
Supine or Back Arm Support: From
a long rest sitting position, lift one
Body to straight arm support; body,
legs, and toes well extended.

26. Arm Support
Positions
 Prone or Front Arms Support: From a
prone lying position, left the body to
straight arm support, body, legs, and toes
well-extended.

27. Arm Support
Positions
3. Side Arm Support: The body is
supported with the right or left
hand to straight arm support.

28. Four-Base
Support
Dog Stand Position: From a
kneeling position place hands on
floor with elbows straight, leg and
arms at 90° angle with the trunk.

29. Four-Base
Support
Bridge Stand Position: From a
hook sitting rest position; left
trunk; legs and arms at 90° angle
with the trunk.

30. Hand
Positions
Hands on Waist:
Place hands on
waist firmly with
the thumb
pointing at the
back, the rest of
the fingers
pointing front

31. Hand
Positions
Hands on Nape:
Bend arms at the
elbow and place
the hands at the
back of the neck;
palm facing front,
elbow and
shoulder in line.

32. Arms
Positions
Arms Forward:
Raise arms
forward parallel
to each other;
hands in line
with shoulders;
palm facing
each other.

33. Arms
Positions
Arms
Sideward:
Raise arms
sideward,
arms well-
extended;
palm facing
down

34. Arms
Positions
Arms Oblique
Upward
Sideward: Raise
arms upward
sideward to
form a Y letter.
Palms facing
outward or
inward.

35. Arms
Positions
Arms Upward:
Raise arms
upward
parallel to
each other;
palms facing
each other.

36. Arms
Positions
Arms Oblique
Downward
Sideward: Place
arms diagonally
downward at
sides of body;
palms facing
each other.

37. 7 Fundamental Movements
Patterns

38. wedevelopallofour
trainingaround
sevenfoundational
humanmovement
patterns:
The Squat
The Hip Hinge
The Lunge
The Push
The Pull
Twisting/rotating
Walking/Running/Carrying
(Gait)

40. Apply the Basic Positions
and 7 fundamental
movement in Exercise
PRELIM Examination:

41. PRELIM Examination:
DynamicStretching6
(10sec)
MainExercise5
(30secseach)
StaticStretching6(10sec)

44. THANK YOU