The primal movement patterns

  1. Squat
  2. Lunge / Step
  3. Bend
  4. Push
  5. Pull
  6. Twist

It’s all in your head!

What do I mean by this?…well all patterns of movement are stored in the Central Nervous System (CNS). Whenever we want to do something, the CNS directs our muscles and joints. However, if there is a barrier, such as pain or limited flexibility, the CNS will choose alternative muscles to use. Unfortunately the pattern chosen may not be necessarily efficient, normal or pain-free!

What is a movement pattern?

A movement pattern is a specific sequence of muscle activation. Any movement can be described as a pattern. Any pattern is developed through habitual use and stored in the CNS. The CNS does not evaluate any movement patterns, it only stores. Unless there is some effort to change a faulty pattern, then it will continue to be used.

Patterns in the fitness setting

A faulty pattern is not a question of isolated muscle weakness that can be corrected by strengthening alone. An understanding of movement patterns and their role in basic body movement enhances fitness assessment and program design.

Concepts of exercise prescription

Muscular adaptation to exercise

  1. Strength gains = 1-8 reps at 100%-90%
  2. Size and shape = 6-12 reps at 90%-75%
  3. Metabolic = 12-20 reps at 75% – 60%

These rep ranges are only a guideline and you have to always remember the individual. Dependent on genetics, training motivation, experience, level of fitness, sport played and type of training technique.