Athletics & Wellness
Grade 10
45 min
Movement Checkpoints: What to Look For in Key Exercises
This lesson teaches you how to be your own coach by using 'movement checkpoints' for key exercises. Knowing what good form looks and feels like helps you get stronger safely and prevent injuries.
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What & Why
Think of movement checkpoints as a quality control list for your body. They are specific points of alignment and position to look for during an exercise to ensure you're doing it correctly.Why does it matter?Safety: Good form protects your joints and muscles from strain and injury.Effectiveness: It ensures you're working the intended muscles, leading to better results.Self-Awareness: It builds your mind-body connection, helping you understand how your body moves.You can check your form by using a mirror, filming yourself with a phone, or asking a friend or teacher for feedback.
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Example 1 — The Bodyweight Squat
The squat is a fundamental movement that works your entire lower body and core. Here are the checkpoints:Setup: Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Keep your chest up and your gaze forward.The Descent: Initiate the movement by sending your hips back, as if sitting in a chair. Keep your back straight (neutral spine) and your core engaged.Knee Position: As you lower, make sure your knees track in line with your toes. They should not cave inward.Depth: Lower yourself until your thighs are parallel to the floor, or as low as you can comfortably go while maintaining good form. Your heels should stay flat on the ground.The Ascent: Drive through your heels to stand back up, leading with your chest. Squeeze your glutes at the top.
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Example 2 — The Push-Up
The push-up builds upper body and core strength. Focus on maintaining a straight line from head to heels.Setup: Place your hands slightly wider than your shoulders. Your body should form a straight, rigid line. Engage your core and glutes.The Descent: Lower your body by bending your elbows. Aim for your elbows to be at about a 45-degree angle from your body, not flared out to the sides.Body Line: Keep your back flat and prevent your hips from sagging down or piking up. Your head should be in a neutral position, looking slightly ahead of you on the floor.Depth: Lower yourself until your chest is close to the floor.The Ascent: Press through your hands to push your body back to the starting position, maintaining that straight body line all the way up.Modification: If a full push-up is too cha...
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Beginner
What is the primary purpose of using movement checkpoints?
A.To ensure safe form and effective muscle engagement.
B.To complete the exercise as quickly as possible.
C.To lift the heaviest weight possible.
D.To make the exercise look more impressive.
Beginner
While doing squats, Alex notices in a video that their knees are collapsing inward. Which checkpoint should they focus on?
A.Keeping their chest up.
B.Sending their hips back first.
C.Tracking their knees in line with their toes.
D.Keeping their heels on the ground.
Beginner
In a push-up, what does maintaining a 'straight body line' prevent?
A.Your arms from getting tired.
B.Your hips from sagging or piking up.
C.Your chest from touching the floor.
D.Your hands from being under your shoulders.
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