Phinma - Cagayan de Oro College
Physical Activities Towards Health and Fitness 1
Module 2:
STABILIZATION
AGENDA:
Progression and Regression;
Contraleral and Ipsilateral;
Introduction of Bird Dog Series and
Dead Bug Series
PROGRESSION AND
REGRESSIONS
are the terms used in exercise to
describe the process of increasing or
decreasing the intensity, difficulty, or
complexity of an exercise.
PROGRESSION
refers to the gradual increase in
intensity, difficulty, or complexity of
an exercise over time.
Can be done by adding
weight, increase repetitions
or sets, and decreasing rest
periods.
REGRESSIONS
the opposite process of decreasing the
intensity, difficulty or complexity of
an exercise.
Done for several factors, such
as to accommodate an injury,
build a foundation of strength,
decrease the risk of injury.
RESISTANCE (INTENSITY)
A key variable that influences exercise
progression and regression.
RANGE OF MOTION
Refers to the maximum available pain-free of
motion for each exercise, which may be
different for each individual.
Find the right range of
motion that suits your
body to avoid pain and
discomfort.
STABILITY
A body's ability to safely and effectively
maintain and control various postures as well
as resist changes in equilibrium
The idea that unstable exercise are a progression
of stable exercise is inaccurate.
SPEED
Faster and more explosive
repetitions are typically used for
performance-based training, rather
that building muscle tissue.
When working to build muscle in areas like the
abdominals, it is important to subject them to high
levels of mechanical tension for longer durations.
CONTRALATERAL AND
IPSILATERAL
Refers to the opposite side of the
body, while ipsilateral refers to the
same side of the body.
In exercise, these terms are often used to
describe movements or muscles involved in a
particular exercise.
EXAMPLES OF
CONTRALETERAL EXERCISES
1. Single-Arm Dumbbell Row
EXAMPLES OF
CONTRALETERAL EXERCISES
2. Single-Leg Romanian Deadlift
EXAMPLES OF
CONTRALATERAL EXERCISES
3. Contralateral Limb Raises
EXAMPLES OF
IPSILATERAL EXERCISES
1. Dumbbell or kettlebell single arm shoulder press
EXAMPLES OF
IPSILATERAL EXERCISES
2. Single Leg Squat
EXAMPLES OF
IPSILATERAL EXERCISES
3. Single Arm Farmer's Carry
BIRD DOG EXERCISE
The bird dog exercise is a core exercise that
targets the muscles in the lower back and
abdominals, as well as the glutes and shoulders.
It is performed on the hands and knees, with the
hands directly beneath the shoulders and the
knees directly beneath the hips.
BENEFITS OF
BIRD DOG EXERCISE
The bird dog exercise targets the erector spine
muscle that runs along the back and helps with
extending, flexing, and rotating the spine. This
exercise also works the rectus abdominis and
obliques, gluteus maximus, trapezius, and deltoids
muscles.
DEAD BUG EXERCISE
The Deadbug is a core exercise that involves lying on
your back with your arms and legs in the air, then slowly
lowering them towards the ground in a controlled
manner while keeping your core muscles engaged.
BENEFITS OF
DEAD BUG EXERCISE
The dead bug exercise is a simple and safe way to strengthen your
core, spine, and back muscles. This can help improve your
posture and prevent and relieve low back pain. Doing this
exercise can also improve your balance and coordination, making
everyday movements and sports activities easier.
SUMMARY
Contralateral Exercises involve using one arm or leg while maintaining stability
on the opposite side of the body. Examples of Contralateral Exercises include
Single-Arm Dumbbell Row and Single-Leg Romanian Deadlift.
Ipsilateral Exercises involve using the same arm or leg on the same side of the
body. Examples of Ipsilateral Exercises include Dumbbell or Kettlebell Single-
Arm Shoulder Press and Single Leg Squat.
Bird Dog Exercise is performed in a quadruped position, where you extend the
opposite arm and leg simultaneously while keeping your core engaged. This
exercise helps improve core stability, balance, and coordination.
Deadbug Exercise is performed lying on your back, extending the opposite arm
and leg while maintaining astable core. This exercise helps improve core
strength and stability.
Questions?
Thank you!
