Lesson 4. Performance Exam

Instruction: Record a video of yourself performing again the 6 types of movement pattern but this time, choose only one for each type that you feel very comfortable to perform considering that it should be proper and correct. Please refer to the number of minutes listed below which indicates the time you need to record your performance. Kindly add a short intro of the preferred movement you choose by stating it before performing or label it in your video for proper identification. The rubric for grading is also attached for your guidance.

Squat - 1-minute video recording including rest in between. (All squats are sustained)

Lunge - 1-minute video recording including rest in between. (All lunges are repetitive)

Bend - 1-minute video recording including rest in between. (Plie bend & Good Morning bend - repetitive; Illiotibial - sustained)

Twist - 1-minute video recording including rest in between. (All twists are sustained)

Push - 30 seconds video recording including rest in between. (All pushes are repetitive and another option to perform is the knee push-up where instead of standing on your toes you stand on your knees lifting your feet)

Pull - 30 seconds video recording including rest in between. (Basic pull-up - repetitive; Superman W-pull - sustained)

RUBRICS FOR GRADING: Movement Pattern

1-3 points = Rarely successful in executing correctly the exercise.

4-6 points = Successful in executing correctly the exercise about half of the time.

7-9 points = Successful in executing correctly the exercise most of the time.

10 points = Always successful in executing correctly the exercise.