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PATHFIT Fundamental Movement Patterns
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PATHFIT Fundamental Movement Patterns
PATHFIT Fundamental Movement Patterns
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1
Question
What are fundamental movements in PATHFIT?
Answer
The building blocks essential for more complex activities; foundation for exercises like sports and dancing.
2
Question
How many fundamental movements are outlined in PATHFIT?
Answer
Seven.
3
Question
What is the PUSH movement pattern?
Answer
Moving a weight or body away from the center of mass, engaging chest, shoulders, and triceps.
4
Question
Name the two types of PUSHes.
Answer
Horizontal Push and Vertical Push.
5
Question
What is a Horizontal Push?
Answer
Pushing horizontally, e.g., barbell press or push-up.
6
Question
What is a Vertical Push?
Answer
Pushing overhead, e.g., shoulder press or handstand push-up.
7
Question
What is the key ROM tip for Horizontal Push end range?
Answer
Use your safe, individual end range of motion; avoid overextending.
8
Question
Why should you avoid going beyond your safe ROM in pushes?
Answer
To prevent ligaments/tendons from taking excessive load and causing instability.
9
Question
What elbow position is recommended during presses and push-ups?
Answer
Elbows at about a 45-degree angle to the torso.
10
Question
Why should elbows flare out be avoided during pushing movements?
Answer
Flared elbows can weaken the shoulders and risk internal rotation.
11
Question
What is overhead ROM screening used for?
Answer
To assess if you have adequate ROM to safely press overhead.
12
Question
Describe the overhead ROM screen test.
Answer
Lie on floor, feet flat, lower back pressed; arms straight; try to touch floor overhead.
13
Question
If you pass the overhead screen, what exercises are generally safe?
Answer
Barbell overhead press or dumbbell overhead press.
14
Question
What is an alternative if you have limited overhead ROM?
Answer
Single-arm Landmine Press.
15
Question
Give two example PUSH movements.
Answer
Push-ups and Dips.
16
Question
What is the PULL movement pattern?
Answer
A movement pattern where you pull weight or body toward the center of mass; includes vertical and horizontal variations.
17
Question
Why is the PULL movement often neglected?
Answer
It’s commonly overlooked in training.
18
Question
Which muscles are primarily involved in pulling movements?
Answer
Back muscles, especially lats; also shoulders and arms.
19
Question
Name a common pulling form mistake.
Answer
Shrugging shoulders up toward ears; using too much arms.
20
Question
What is the key cue to start a pulling motion?
Answer
Initiate with shoulder blades set.
21
Question
What does “elbows into pockets” cue help prevent?
Answer
Over-reaching and scapular instability.
22
Question
What is the recommended spinal posture during pulling?
Answer
Neutral spine with engaged core.
23
Question
What drills are used to improve pulling strength?
Answer
Wall Angels, Lat Activation Drill, Rear Delt Activation.
24
Question
Describe the Wall Angels drill.
Answer
Stand near wall; pull elbows to pockets; reach arms up while keeping contact with wall.
25
Question
Describe the Lat Activation Drill.
Answer
Bent-over with band/towel; pull toward hip while maintaining neutral spine.
26
Question
What does Rear Delt Activation target?
Answer
Posterior deltoids and back shoulder muscles.
27
Question
List three example pulling movements.
Answer
Pull-ups, Rows, Curl.
28
Question
What is a SQUAT in PATHFIT terms?
Answer
A fundamental movement bending knees and hips to lower the body as if sitting.
29
Question
Describe the initial setup for a squat.
Answer
Hip hinge back, knees bending, back roughly parallel to shins.
30
Question
What is a typical adjustment for beginners regarding the bottom of a squat?
Answer
A slight butt wink (pelvic tuck) is acceptable if not lifting heavy.