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Movement Competency

The document discusses movement competency and performing a movement competency screen. It defines movement competency as the ability to move freely without dysfunction or pain. The screening process involves evaluating an individual performing fundamental movements like squats, lunges, and single leg squats to identify problem areas and determine the appropriate resistance level. The resistance levels progress from assisted motion to body weight to external weight. The screening provides information on an individual's movement abilities and limitations to guide strength and conditioning programming.

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Vincent Ejurango
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17K views

Movement Competency

The document discusses movement competency and performing a movement competency screen. It defines movement competency as the ability to move freely without dysfunction or pain. The screening process involves evaluating an individual performing fundamental movements like squats, lunges, and single leg squats to identify problem areas and determine the appropriate resistance level. The resistance levels progress from assisted motion to body weight to external weight. The screening provides information on an individual's movement abilities and limitations to guide strength and conditioning programming.

Uploaded by

Vincent Ejurango
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CHAPTER 1

MOVEMENT
COMPETENCY
“Poor movement can exist anywhere
in the body but poor movement
patterns can only exist in the
brain” –Gray Cook
Movement Competency
-This is to perform fundamental movement
patterns like squatting, deadlifting as well as
basic coordination patterns like crawling and
lunging.

-The end goal is not physical fitness, but


the establishment of a fundamental baseline level
of quality movement, not quantity of movement.
Movement Competency
-Movement competence (MC) is defined
as the development of sufficient skill to assure
successful performance in different physical
activities.

-Movement competency is described as the


ability to move free of dysfunction or pain.
Movement Competency
-Movement dysfunction has been expressed as
movement strategies that contribute more to injury
than performance.

-A student 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.

Movement Competency
-The best way to improve movement, is to
move. However,
 
 movement under a load greater
than what the individual’s movement competency can
support will force the individual to compensate and
over time compensation will negatively affect
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 developmental attention.
Movement Competency
-The fundamental movement patterns that are
evident in activities of daily living and strength
training programs to varying degrees are;

ü the squat pattern,


ü lunge pattern,
ü upper body push pattern,
ü upper body pull pattern,
ü bend pattern,
ü twist pattern,
ü and single leg squat pattern.
The Movement Competency Screen
-To use the MCS to screen your individual
movement competency, video record or watch an
invididual 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 Movement Competency Screen
-The load levels are variable resistance
that challenge the pattern in a
progressive manner.
 
 


-The load levels are:


1) assisted,
2) body weight and
3) external mass.

The Movement Competency Screen
-The load levels are variable resistance
that challenge the pattern in a
progressive manner.
 
 


-The load levels are:


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.
The Movement Competency Screen

Level 1 assists the pattern by accentuating 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 Movement Competency Screen

The MCS is a simple tool that will provide


valuable information about an individual’s
movement ability and offer the strength and
conditioning professional programming solutions
to ensure the individual’s movement competency
can accommodate the desired training.
PRACTICE :
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.

Source:
https://www.google.com/search?rlz=1C1CHBF_enPH913PH913&ei=jxkqYID8Esq6mAXIt4KYCA&q=proper+way+to+do+the+lunge+a
nd+twist+video&oq=proper+way+to
PRACTICE :
PUSH UP
Perform a standard push up.

Source: https://www.youtube.com/watch?v=bt5b9x9N0KU
PRACTICE :
Bend & Pull
Start with your arms stretched overhead. Bend forward allowing 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 armsstretched overhead.

Source: https://www.youtube.com/watch?v=HE5IBnWYEq4
PRACTICE :
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.

Source: https://www.youtube.com/watch?v=9_Ca2YRRdtE (for female demo)


https://www.youtube.com/watch?v=Npz-kOxdy9I (for male demo)
PRACTICE :
Squat
Perform a body weight squat with your fingertips on the side of
your head.
 
 Squat as low as you comfortably can.

Source: https://www.youtube.com/watch?v=m0GcZ24pK6k (for female demo)


https://www.youtube.com/watch?v=R1v152b72lo (for male demo)
PRACTICE :
Squat
Perform a body weight squat with your fingertips on the side of
your head.
 
 Squat as low as you comfortably can.

Source: https://www.youtube.com/watch?v=m0GcZ24pK6k (for female demo)


https://www.youtube.com/watch?v=R1v152b72lo (for male demo)

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