University of Eastern Philippines PE 2-PATHFit 2:

Main Campus Exercise-Based Fitness Activities

(MODULE 1)

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 University of Eastern Philippines PE 2-PATHFit 2:
Main Campus Exercise-Based Fitness Activities

PRE-TEST
I. Multiple Choice. Encircle the letter of the correct answer.

1. It is described as the ability to move free of dysfunction and pain.

a. Bracing and Breathing Techniques
b. Fundamental Movement Skills
c. Fundamental Movement Patterns
d. Movement Competency
2. The following exercise are under the five fundamental movement patterns,
EXCEPT
a. Bend& Pull c. Single Leg Squat
b. Lunge & Twist d. Zipper Test
3. It is a sudden forward thrust of the body, typically with an arm
outstretched to attack someone or seize something
a. Gait c. Pull
b. Lunge d. Push

4. Center for Disease Control and Prevention (CDC) states that 150 minutes
a week of moderate intensity activity and 2 days a week of activities that
strengthen muscles belong what age group?

a. Preschool- Aged Children (3-5 yrs.)

b. Children & Adolescents (6-17 yrs.)
c. Adults (18- 64 yrs.)
d. Older Adults

5. The ___________ published the Philippine National Guidelines on physical

activity (PNGPA) in 2010.

a. Department Of Health
b. PhilHealth
c. Red Cross

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d. World Health Organization

6. It is a movement where the thoracic and lumbar spine and pelvis stay in a
relatively neutral position while the subject bends forward.
a. Gait c. Push
b. Hip Hinge d. Pull

7. It is an exercise prescription to help participants understand how long

and how hard they should exercise.
a. Exercise Principles
b. FITT Principle
c. Global Recommendations on PA for Health
d. Movement Competency Screen

8. It is the limitation or uncertain availability of nutritionally adequate and

safe foods, or limited or uncertain ability to acquire acceptable foods in
socially acceptable ways.
a. Poverty c. Scarcity
b. Food Insecurity d. Malnutrition

9. This refers to movements that move from one place to another that
usually involves bigger area for movement and there is a complete transfer
of weight.
a. Locomotor Movement
b. Non- Locomotor Movement
c. Fundamental Movement
d. Manipulative Movement

10. It is a muscular contraction in which the length of the muscle changes.

a. Eccentric
b. Concentric
c. Isometric
b. Isotonic

II. Identification. Read each statement carefully and identify what is being
referred to.
__________________11. It is the process of analysing movement tasks for the
purpose of understanding how an individual uses their body.

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__________________12. It is a fundamental body movement that does not

require moving in any direction.
__________________13. These are specific set of skills that involve different
body parts such as feet, legs, trunk, head, arms and hands.
__________________14. This refers to the process in which air moves in and
out of the lungs is known as breathing. This is carried out through various
respiratory organs.
__________________15. It is the action of producing and increasing 360 o of
intra-abdominal pressure to activate the musculature of the core to
maintain a desired position of the spine while moving and/or exposing the
spine to load.

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MODULE 1
Movement Competency and Fundamental Patterns

At the end of this module student should

be able to:
 Explain the concept of Movement
Competency Screen

 Perform the five movement

competency screen patterns

 Identify the Fundamental

Movement Patterns
 Demonstrate the Fundamental
movement patterns through an
exercise routine.
 Value the importance of breathing
and Bracing techniques in
physical activity routines
INTRODUCTION
This module primarily intends to assess students' physical abilities
through the Movement Competency Screen (MCS), which will require their
initial performance before engaging in a series of motor skill activities.
Screening will also be a great help for future trainers and PE teachers, as it
can give them an insight on what level and/or kind of physical activities are
suitable for an individual. Basic human patterns will also be tackled. This
will focus on the importance of the fundamental patterns, which are the
foundation of all modified patterns that we see and execute in all forms of
physical activity. Lastly, this will talk about breathing, which is a vital part
of any physical movement. As a result, this will be extremely beneficial,
particularly in terms of the core progression.
 
Moreover, the success of this module will depend on you. So, stay on
track; make use of the various resources available to better understand
what lies ahead in the context as you progress. Keep in mind that not all
who wander are lost. Have fun!

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DISCUSSION Lesson
1.1
Movement Competency Screen

What is movement screening?

Movement screening is
the process of analysing
movement tasks for the
purpose of understanding how
an individual uses their body.
The movement strategies they
adopt, are or will, contribute to
their physical performance or
mechanisms of injury.

When someone is
interested in training,
increasing training, or loading
movement (i.e. to get in shape,
improve sport performance,
make activities of daily living easier), it has become more common for sports
and health professionals to try to understand how an athlete may handle
this load, hence screening movement first.

A variety of movement tasks can be put into a battery of assessments

and called a movement screen, however, movement screens are typically
made up of fundamental or primal movements that are found in sport, sport
specific training and activities of daily living. It is comprised of movement
tasks that progressively challenge how a person squats, lunges, pushes,
pulls, rotates, bend and single beg squats in both bodyweight and
bodyweight plus intentions.

For Elite Sports

Movement Competency is described as the ability to move free of
dysfunction or pain. Movement Dysfunction has been expressed as
movement strategies that contribute more to injury than performance. An

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athlete’s movement competency is influenced by several variables. The

responsibility of the strength and conditioning professional is to ensure that
the training prescribed enhances performance and does not contribute to
injury. The best way to improve movement, is to move. However, movement
under a load greater than what the athlete’s movement’s competency can
support will force the athletes to compensate and over time compensation
will negatively affect the health and performance. The objective of the
movement competency screen MCS) is to identify which fundamental
movement patterns can be aggressively loaded and which require
development attention.
The fundamental movement patterns that are evident in activities in
daily living and strength training programs to varying degrees are; the squat
pattern, lunge pattern, upper body push pattern, upper body pull pattern,
bend pattern, twist pattern, and single leg squat pattern.
The MCS is made up of five movement that provide the athlete with an
opportunity to demonstrate their movement competency within each
fundamental pattern. The MCS movements are performed with a body
weight load that are squat, lunge- and twist, bend- and – pull, push- up,
and single leg squat.
How to Use Movement Competency Screen
To use the MCS to screen your athlete’s movement competency, video
record or watch an athlete perform three repetitions of each of the MCS
movements from the front and side. Refer to the MCS criteria to identify
which areas do not match the screening criteria. Use the MCS screening
sheet to document the primary and secondary areas you believe are
problematic based on the screening criteria. Add up the primary and
secondary marks to determine the load level for each pattern.
The load levels are variable resistance that challenge the pattern in a
progressive manner. The load levels are level 1) assisted, 2) body weight and
3) external mass. The objective of progressing a pattern with an
accommodating load is to challenge the pattern with a resistance that
facilitates good mechanics. In other words, use a load level that allows the
athlete to perform the fundamental pattern correctly. Level 1 assists the
pattern by attenuating the body weight force. Level 2 challenges the pattern
with the body weight force. Level 3 introduces modalities to body weight that
provide further external resistance such as free weights.
The MCS is a simple tool that will provide valuable information about
an athlete’s movement ability and offer the strength and conditioning

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professional programming solutions to ensure the athlete’s movement

competency can accommodate the desired training.

ACTIVITY 1:
Movement Competency Screen Pattern

The MCS evaluates an athlete's ability to perform five fundamental

movement patterns and subsequently designate a load level most
appropriate for that individual. Here is how the proper execution of these
exercises:

BODY WEIGHT SQUAT

Perform a body weight squat with

your
Fingertips on the side of your head.
Squat Low as you comfortably can.

LUNGE & TWIST

Cross your arms and place your

hands on your shoulders with your
elbows pointing straight ahead.
Perform a forward lunge then rotate
toward the forward knee. Just rotate
toward the knee then return to center
and return to the standing position.
Alternate legs with each rep.

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BEND & PULL

PUSH UP
Start with your arms stretched
Perform a standard
overhead. pushallowing
Bend forward up. your
arms to drop under your trunk. Pull
your hands into your body as if you
were holding onto a bar and
performing a barbell rowing exercise.
Return to the start position with your
arms stretched overhead.

SINGLE LEG SQUAT

Perform a single leg body weight squat

with your fingertips on the side of
your head and the non‐stance leg
positioned behind the body. Squat as
low as you comfortable can.

THE MOVEMENT COMPETENCY SCREEN (MCS) GUIDELINES

Pattern Screening Criteria
HEAD ‐ Centered
SHOULDERS ‐ Held down away
from the ears. Elbows held behind
the ears throughout
the squat.
LUMBAR ‐ Neutral throughout the
SQUAT 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

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ground especially
the heels at the bottom of the squat
and feet appear stable
DEPTH Thighs
parallel with the ground
BALANCE ‐ Maintained
HEAD ‐ Centered
SHOULDERS held
down and away from ears, rotation
occurs in the thoracic region of the
spine
LUMBAR Neutral
position, does not hyper extend
during lunge, does not Flex laterally
during the twist, appears to be
stable during rotation
HIPS ‐ Horizontally aligned,
LUNGE & TWIST accommodates stance width with
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
HEAD ‐ Centered
SHOULDERS Held
down and away from the ears,
hands positioned directly
underneath
shoulders, scapulae in a good
PUSH UP 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

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stable
KNEES ‐ Held stable
ANKLES Aligned
FEET ‐ Aligned
DEPTH ‐ Chest touches the Floor
BALANCE Maintained
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
BEND & PULL protraction 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
BALANCED ‐ Maintained
HEAD ‐ Centered
SHOULDERS ‐ Held down away
from the ears. Elbows held behind
the ears throughout
the squat.
LUMBAR ‐ Neutral throughout the
SINGLE LEG SQUAT
squat
HIPS ‐ Movement starts here,
aligned and extension is obvious
KNEES ‐ Stable, aligned with the
hip and foot

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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

FORM

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Importance of Movement Competency Screen (MCS)

The purpose of a movement screen is NOT to diagnose, because a
screen is not comprehensive enough to tell you WHY you are moving the way
you are. Nor is it to make you fearful of injury or to ‘make you move
normally/properly’. Assessing an injury and assessing ‘human movement’
are not the same thing. Assessing an injury is reactive; the injury has
occurred so the sports medicine professional needs to try and understand
why, and what is required to optimise healing. Assessing how a person
moves is proactive; it provides valuable insight into your movement
strategies which may predispose you to injury if the intensity and magnitude
of loading you are currently experiencing continues.
In elite sports, movement screening is often performed pre-season
alongside other fitness tests with the aim of preventing injury and
ultimately, guiding an athletes’ training program to ensure the right
interventions are being prescribed and they are training within their
competency and capacity.

Lesson 1.1 Processing questions:

1. Why do we need Movement Competency Screen? What is its
significance?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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_____________________________________________________________________
_____________________________________________________________________
2. What are the different exercises under movement competency screen?
Explain the three load levels that challenges each movement through
a progressive manner.
_____________________________________________________________________
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_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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_____________________________________________________________________
_____________________________________________________________________

3. How does Movement Competency Screen directly affect the

performance of an individual or an athlete?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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Lesson 1.2
Fundamental Movement Pattern
DISCUSSION
Movement is the foundation upon which all fitness and exercise rest.
Your body is built to move in specific ways. In fact, there are a handful
movement patterns through which your body is intended to work no matter
the environment or activity.
Fundamental movement
patterns are specific set of
skills that involve different
body parts such as feet, legs,
trunk, head, arms and
hands. These skills are the
“structure blocks” for more
compound and specific skills
that kids will need
throughout their lives to
competently participate in
different games, sports and
recreational activities. In this
section, fitness-based
locomotor and non-locomotor will be reintroduced. These movements can be
utilized as part of exercise programs or physical activity.
A non-locomotor movement is a fundamental body movement that
does not require moving in any direction. These stability skills include
movement of limbs and parts of the body or whole-body parts. These
movements are done in a stationary position. A locomotors movement is
another fundamental body movement that requires travel through space or
carry weight from one location to another.
A locomotor movement refers to movements that move from one
place to another that usually involves bigger area for movement and there is
a complete transfer of weight. In simple words, it is moving from one point
another point. It is commonly divided into two movements, the linear
(moving forward in a straight line pattern) and lateral (moving sideward in a
straight line pattern) movements.

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Basic exercise movement patterns are, quite simply, exercise

classifications, which due to popularity have formed the foundations of
exercise selection. Once a strength and conditioning coach, trainer, or
teacher determine which basic movement patterns are essential for athlete
or non-athlete, they will devise a battery of exercises forged from those
movement patterns (i.e. exercise classifications). For example, a primary
movement pattern of a rowing athlete is a horizontal pulling action, as a
result, a ‘horizontal pulling’ movement (e.g., Prone Rows) may become a vital
component of their training programme.

FUNDAMENTAL MOVEMENT PATTERN includes the following:

Fundamental Definition Figure
Movement
Patterns
1. Gait It refers to a person's pattern
of walking.

How to Execute:

The knee extends such that

the lower leg swing forward
with the foot flexed and
raised upward (Dorsal
flexion) in order to clear the
ground.
2. Twist Form into a bent, curling or
distorted shape.

How to Execute:

Sit on the floor with your

knees bent, feet lifted a little
bit and back titled
backwards. Then hold your
hands together and twist
from side to side.

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3. Pull An act of taking hold of

something and exerting force
to draw it toward one. It is
when your hands are facing
away from you.

How to Execute:

1. Grab onto the bar with

an overhand grip
2. Jump so your chest is
touching
Slowly lower yourself under
control until you’re at the
bottom of the movement.
4. Lunge A sudden forward thrust of
the body, typically with an
arm outstretched to attack
someone or seize something.

How to Execute:

Start in a standing position

with your feet hip-width
apart.

1. Step forward longer than

a walking stride so one leg
is ahead of your torso and
the other is behind. Your
foot should land flat and
remain flat while it’s on
the ground. Your rear heel
will rise off of the ground.
2. Bend your knees to
approximately 90 degrees
as you lower yourself.
Remember to keep your

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trunk upright and core

engaged.
Then, forcefully push off
from your front leg to return
to the starting position.
5. Push Are those in which you are
either pushing an object
away from your body.

How to Execute:

1. Assume a high-plank
position with your feet
together, your body
straight from head to
heels, and your hands in
line with (but slightly
wider than) your
shoulders. Engage both
your glutes and your
core to lock your body
into position.

2. Keeping your elbows

tucked toward your body
and your head neutral,
lower your torso until
your chest is within a
few inches of the floor.

3. Pause, and then push

yourself back up to the
starting position.

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6. Hip hinge Is a movement where the

thoracic and lumbar spine
and pelvis stay in a relatively
neutral position while the
subject bends forward.

How to Execute:

A slight bend at the knees

with your back straight and
a forward lean pushing your
hips backward as you stretch
your hamstrings and
quadriceps. All the power of
this movement is in and
around your hips and your
glutes.

7. Squat A strength exercise in which

the individual lowers their
hips from a standing position
and then stands back up.

How to Execute:

1. Stand with feet a little

wider than hip width,
toes facing front.

2. Drive your hips back—

bending at the knees and
ankles and pressing your
knees slightly open—as
you.

3. Sit into a squat position

while still keeping your
heels and toes on the
ground, chest up and
shoulders back.

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ACTIVITY 1.2
Fundamental Movement Pattern
Instructions: Perform the following fundamental Movement patterns.

1. 6 Minute walk Test

Equipment:
Chair/cone, stop watch, meter stick.
Procedure: 
The objective of the test is to walk as far as possible

 You will walk at your normal pace to a chair or a cone, and turn
around. And continue to walk back and forth for six minutes
 Let the staff know if are having chest pain or breathing difficulty.
 It is acceptable to slow down, rest or stop. After every minute interval
you will be giving an update.
Scoring:
For the scoring and interpretation, scan the QR code provided below. Write
the result and
Name
interpretation on
Gender
your paper.
Age
Height
6MWD in
healthy person
Lower limit of a
normal 6MWD
Distance Walked
Percent of
expected 2. Push up Test
distance
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Equipment: OMNI CALCULATOR

If you cannot access the QR,

browse this link to access the
website:
https://
www.omnicalculator.com/
health/6-minute-walk-test

Procedure:
1. For push-ups: Start in the push-up position with your body supported
by your hands and feet. For the modified push-ups: Start in the
modified push-up position with your body supported by your hand
and knees. For both positions, your arms and your back should be
straight and your fingers pointed forward.
2. Lower your chest to the floor with your back straight, and then return
to the starting position.
3. Perform as many push-ups as you can without stopping.
Scoring:

3. Squat

Procedure

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1. Stand with your feet placed slightly more than shoulder width apart,
toes pointed out slightly, and hands on hips or across your chest,
head neutral, and back straight. Center your weight over your arches
or slightly behind.
2. Squat down, keeping your weight centered over your arches, until
your thighs are parallel with the floor. Push back up to the starting
position, maintaining a straight back and neutral head position.
3. Perform as many squats as you can without stopping.
Number of squats: __________

Scoring

4. Stand and Reach Flexibility Test

Equipment:

Step or table, ruler.

Procedure:
The subject stands erect, bare-footed, and with feet slightly apart and
legs held straight, on the edge of a step or other raised platform. The
subject then bends at the waist, leaning slowly forwards stretching the
arms out towards the toes, the hands held flat with the fingers
outstretched. Bouncing and jerking are not allowed. Hold the position for

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two seconds. Lean a ruler against the step, and measure the level of the
finger-tips.
Scoring:
The score is recorded to the nearest centimetre or half inch as the
distance reached. If the subject can reach past their toes, measure the
distance how far past the toes they can reach. Any distance before the
toes will be a negative score.

5. Trunk Rotation/Twist
Equipment:
Wall, a piece of chalk or pencil, ruler or tape measure.
Procedure:
Mark a vertical line on the wall. Stand with your back to the wall
directly in front of the line, with your feet shoulder width apart. You
should be about arm’s length away from the wall, though you may need
to adjust the distance from the wall once you start the test. Extend your
arms out directly in front of you so they are parallel to the floor. Twist
your trunk to your right and the touch the wall behind you with your
fingertips, keeping your arms extended and parallel to the floor. You are
allowed to turn your shoulders, hips and knees as long as your feet don't
move. Mark the position where your fingertips touched the wall, and
measure the distance from the line. A point before the line is a negative
score and a point after the line is a positive score. Repeat for the left side
with your feet in the same position.

Scoring:
Take the average of the two scores (left and right sides). Use the table
below to convert the score measurement to a rating.

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Lesson 1.2 Processing questions:

1. Why is learning fundamental movement patterns so important?

_____________________________________________________________________
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_____________________________________________________________________

2. Aside from the above- mentioned fundamental movement patterns,

identify at least five movement patterns that are evident in your day-
to-day life activities and describe each.
_____________________________________________________________________
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_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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Lesson 1.3
Breathing and Bracing Techniques for Core Exercise

What is breathing?

The process in which air moves in and out of the lungs is known as
breathing. This is carried out through various respiratory organs. In other
words, breathing is a simple give and take process.
When we breathe, we take in air rich in oxygen from the atmosphere, in
return of which, we give out carbon dioxide-rich in the atmosphere. The
process of taking in oxygen-rich air is called inhalation. On the contrary, the
process of giving out air that is rich in carbon dioxide is known as
exhalation.
In a day, a person breathes several times. One breath comprises one
inhalation and one exhalation. In a minute, the number of times a person
breathes is termed as his/her breathing rate. By calculating the breathing
rate, we can know the number of times we breathed in a day.

What are the proper breathing techniques?

Deep Breathing
1. Get comfortable. You can lie on your back in bed or on the floor with a
pillow under your head and knees. ...
2. Breathe in through your nose. Let your belly fill with air.
3. Breathe out through your nose.
4. Place one hand on your belly. ...
5. As you breathe in, feel your belly rise. ...
6. Take three more full, deep breaths

Importance of observing the proper breathing and bracing technique

This method protects the spine and takes pressure off of your lower
back when completing heavy compound lifts. When you breathe through the
diaphragm and brace the core, you increase your ability to lift heavier loads
safely and properly while maintaining core stability – which will lead to
greater strength overall.

What is bracing?

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Bracing is the action of producing and increasing 360o of intra-

abdominal pressure to activate the musculature of the core to maintain a
desired position of the spine while moving and/or exposing the spine to
load. Intra-abdominal pressure: Pressure within your abdomen created by
an interaction of the abdominal wall and surrounding tissue.

Why brace?
Bracing is important to hold the torso in a position that is most
efficient for a particular movement such as a squat or deadlift. During a
heavy squat, it is important to brace before you lower yourself and maintain
this the entire movement. This will keep you in a strong and safe position
where you can generate more force due to the tension built within your
abdominal cavity. This is the same for deadlifting, and you brace at the
bottom of the lift.

How to brace?
Before trying it during exercise, try it laying down on your back. What you’ll
want to do:

1. Lay on your back, legs extended

2. Take a deep breath and fill your stomach with air.
3. Slightly bring your ribs down to your pelvis
4. Squeeze your stomach as if you’re preparing to be punched while also
tensing your lower back.
5. You should feel the space between the floor and your lower back
decrease.

During exercise

Before performing an exercise where bracing is beneficial to safety and

performance you should follow the same steps as you would if you were
laying down. A few easy cues to remember:

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1. Take a breath and fill your stomach with air.

2. Bring your ribs slightly to your pelvis.

3. Tense your stomach and lower back.

This kind of core activation should be used in many exercises, even
without weight, such as shoulder taps, dead bugs, side planks, and bird
dogs. You do not necessarily have to take a deep breath, but the concept of
bracing the entire core, not just the abdominal muscles will increase the
benefits of these exercises, while providing an opportunity to practice
engaging your core so that you can brace efficiently when it comes to lifting
weight.

Lesson 1.3 Processing questions:

1. What are the different things to consider and remember when doing
proper breathing and bracing techniques?

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2. Why do we need to observe proper breathing and bracing
techniques in doing any physical activity?
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SUMMARY

In conclusion, this module covers the latest assessment tool that

evaluates athletes' or students’ physical ability, which can be a basis for
designing physical activities and training programs. Human basic
movements were also discussed, which highlighted the importance of basic
movements as applied to more complex movements. Lastly, it also tackled
the importance of executing proper breathing and bracing during physical-
related activities.

Suggested Readings
If you want to have more information and knowledge about the topic in this
module, you may look the following books and click the links below.

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Reference/s

2020 Triathlon Team (2022, May 24). What is functional movement

screening? 220 Triathlon. Retrieved January 21, 2023, from
https://www.220triathlon.com/training/injuries/what-is-functional-
movement-screening/

2020 Triathlon Team (2022, May 24). Movement screening: What it is & how
it helps athletes. 220 Triathlon. Retrieved January 21, 2023, from

Beynon, G. (2020, November 10). Importance of breathing and bracing during

exercise - longevitypt - exercise physiology. Longevitypt. Retrieved
January 21, 2023, from https://longevitypt.com.au/blog/importance-
of-breathing-and-bracing-during-exercise/

Gokulnath, D. (2017) Mechanism of Breathing. BYJU: Biology. Retrieved

January 21, 2023, from https://byjus.com/biology/mechanism-of-
breathing/

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