PATHFIT 1

A training by the
Faculty of the University of Asia and the Pacific

In partnership with the

University of San Jose Recoletos-Cebu City
College PE Department
PATHFIT 1
PAR-Q+
This training is a walkthrough of the PATHFIT 1 content. Since the
exercises are moderate-to-vigorous in intensity, participants are
expected to be physically fit, have no underlying medical conditions,
and/or have been cleared by a physician. Your submission of the
completed PAR-Q+ form to the organizers is also a prerequisite to your
participation in this training.
PAR-Q+
PAR-Q+
PAR-Q+
PAR-Q+
What is PATHFIT 1?
PATHFIT, or Physical Activities Toward Health and Fitness, is not only a
course title, but a term that explains the 'what’ and ‘what for’ of the
tertiary PE program
Course Description
• PATHFIT 1 involves movement competency training. It reintroduces
the fundamental movement skills, particularly the locomotor skills
starting with the foundational core and mobility training.

• It is aimed at helping the learner move well (or better) so they can
meet the demands of functional fitness and physical activity
performance. This enables the learner to move more and with
purpose.

• This course consist of non-locomotor or stabilization skills, mobility

and locomotor skills.
Course Outcomes
At the end of the course, the students will be able to:
1. Move more,
2. Move better, and
3. Move with purpose.
Course Content
Part 1. Core training
Concepts:
a. Directional terms
b. Non-locomotor or stabilization skills
c. Exercise regression and progression

Part 2. Mobility training:

Concepts:
a. Mobility vs. stability
b. Ankle, hip, T-spine and shoulder mobility

Part 3. Fundamental movement skills training: Locomotor skills

Core training
“The ability to move well is influenced by stability, which a strong and
integrated functioning of the core muscles provide” (Vibal Group, Inc.,
Urbiztondo, et al., 2019)

Non-locomotor skills: “Controlled bodily movements (e.g., shifting the

body parts) that are performed from a relatively stable base of
support” (Vibal Group, Inc., Urbiztondo, et al., 2019)
Mobility training
“Mobility refers to the ability of the joint to move well through its
specific range of motion (ROM). Mobile joints include the ankle, hip,
thoracic spine or t-spine and the shoulder. Mobility is coupled with
flexibility” (Vibal Group, Inc., Urbiztondo, et al., 2019).
Locomotor skills training
“Locomotor skills involve transporting the body or traveling from one
point to another. The goal when executing these skills is to maintain
dynamic stability while the body is displaced. Locomotor skills are also
called gross motor skills because they involve movement using the
large muscle groups of the body” (Vibal Group, Inc., Urbiztondo, et al.,
2019).
Course Content
Non-locomotor/stabilization skills:
• Bracing the core
• Breathing
• Dead bug Series
• (Lumbopelvic)Hip Bridge
• Rolling
• Bird Dog Series
• Press Up
• (Scapulothoracic) Scapular protraction & retraction, YTW
• Plank series
• Foundational core squat/series, split squat, lateral squats, and
split stance deadlift
Course Content
Mobility training:
• Hip: quadruped hip circles, standing hip circles, pigeon stretch,
lateral lunge, reverse lunge with OH stretch
• T-spine: quadruped t-spine rotation
• Hip & shoulder: wall slides
• Hip, shoulder and t-spine: plank t-roll and spiderman stretch
Course Content
Locomotor skills training:
• Crawling series (baby, bear, crab, gorilla, plank walk; linear,
lateral)
• Jumping and landing
• Running (arm and leg action)
• Linear: High knee march-walk, skip in place , skip forward,
backpedal, backwards jog)
• Lateral: side shuffle, skips, high knees, carioca
Core Training
Bracing the Core
Notes
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Dead bug Series
Notes
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Dead bug Series (2)
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Hip Bridge
Notes
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 Rolling
Notes
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Start Middle End
Bird Dog
Notes
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Press up
Notes
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Downward Dog (1)
Notes
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Downward Dog (2)
Notes
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 Scapular Protraction and Retraction
Notes
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Protraction Retraction
 Plank Series
Notes
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Elbow Plank __________________________
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Straight arm Plank

Squat Series (1)
Notes
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Squat Series (2)
Notes
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Squat Series (3)
Notes
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Reverse Split Squat
Notes
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Lateral Squat
Notes
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Split Stance Deadlift
Notes
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Mobility Training
Quadruped Hip Circles
Notes
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Standing Hip Circles
Notes
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Pigeon Stretch
Notes
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Lateral lunge
Notes
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 Reverse Lunge to Overhead Stretch
Notes
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Triple Extension Preparatory Phase
 Quadruped T-Spine Rotation
Notes
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Quadruped Position Starting Position ___________________
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First Movement Last Movement

Spiderman Stretch to T-Roll
Notes
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Locomotor Skills Training
Baby Crawl
Notes
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Baby Crawl (sideways)
Notes
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Bear Crawl
Notes
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Bear Crawl (sideways)
Notes
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Crab Walk
Notes
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Lateral Crab Walk
Notes
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Gorilla crawl
Notes
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Gorilla crawl (sideways)
Notes
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Plank Walk
Notes
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Lateral Plank Walk
Notes
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High Knee March-Walk
Notes
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Skip (stationary & forward)
Notes
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Jog
Notes
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Backpedal
Notes
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Hop
Notes
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 Gallop
Notes
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Starting/Ending Position Actual Movement
Arm Motion
Notes
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Running: Leg action (wall drills)
Notes
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Side shuffle/Laterals
Notes
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Skip Laterals
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Carioca
Notes
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 Snapdowns
Notes
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Triple Extension Ending Movement
 Jumping and Landing
Notes
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Triple Extension
Preparatory Phase
 Jumping and Landing
Notes
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Jumping Motion Landing
ASSESSMENTS
Movement Competency Screen*
 Movement Checklist (Planks)

Movement Cues Performed Did not

Perform
Neutral Spine to the Neck
Feet Hip width apart
Hold for 10 seconds
Movement Checklist (Bird dog)
Movement Cues Performed Did not
Perform
Neutral Spine

Hands in line with the

shoulders
Knees in line with the hips

One Knee at a time

Contralateral
 Movement Checklist (Squats)
Squat
Movement Cues Performed Did not
Perform
Downward Phase

Neutral Spine

Eyes gaze forward

Heels stays on the floor

Buttocks should be below the knees

Upward Phase

Neutral Spine

Head leading

Eyes gaze forward

Heels stays on the floor

 Movement Checklist (Jumping)
Movement Cues Performed Did not
Perform
Preparatory Phase
Knees bent
Arms placed to the side
Neutral Spine
Hips bent
Eyes Looking forward
Upward Phase
Extension of Hips
Extension of Knee
Extension of ankles
Jumping Motion Landing
Swinging of Arms forward and up
 Movement Checklist (Landing)

Movement Cues Performed Did not

Perform
Soft landing
Valgus (Knee)
Neutral Spine
Stick the landing

Jumping Motion Landing

CORE STRENGTH AND STABILITY TEST

Level 1: Elbow Plank Level 2: One foot up

Level 3: Other foot up Level 4: One arm up

CORE STRENGTH AND STABILITY TEST

Level 5: Other arm up Level 6: Contralateral 1

Level 7: Contralateral 2 Level 8: Elbow plank