Definitions/Fitness Management and Movement
Training the nervous system efficiently ensures proper development of movement patterns to decrease risk of injury. GIG Design’s Fitness Catalog and Galleries is available for you to personalize how you move, as well as what you use or incorporate in order to move often and move well. This may include home or gym workouts or to enhance your work-life quality.
All of our fitness galleries and catalogs are categorized and tagged. Each GIG Design workout uses a color-coding system to quickly identify what style of workout it is. Following is a list of category, tag, and color-based definitions, as well as links to guide further exploration within GIG Design’s site.
MOVEMENT STYLES
This style of movement increases your heart rate and challenge neuromuscular systems with agility and quickness.
Higher intensity balance gallery of movements >>
This style of movement improves your neuromuscular systems without impact or quick pacing.
Lower intensity balance gallery of movements >>
WEIGHT TRAINING
This style of movement involves free weights, dumbbells, or resistance bands to increase your body's ability to maintain postural stabilization and to stabilize joints during movement.
This style of movement calms or presents your neuromuscular systems with movement that’s retainable for improving stabilization or corrective for improving flexibility.
ISOMETRIC
This style of movement doesn’t involve planer motion but rather sustained posture under muscular tension over a set amount of time.
MOVEMENT LEVELS
Beginner movement is a general category for those initiating an exercise routine after 6 or more months of inactivity. Additional considerations: inconsistent walking, stretching, and leisure play (chasing kids, swim, dance, etc.).
Intermediate movement is a general category for those exercising a minimum of 3-times weekly across 6 months or less. Additional considerations: diversifies movements, exercise styles, and intensities.
Advance movement is a general category for those consistently exercising 4 to 6-times weekly across 6+ months. Additional considerations: engages in sports or tasks involving a mix of endurance, agility, coordination.
MOVEMENT CATEGORIES
BODY BALANCE challenges you to stabilize one or more muscles and your neuromuscular system in the body while under tension or through movement.
BODY COORDINATION or neuromuscular efficiency strengthens your neuromuscular system with muscular abilities to efficiently work together in all planes of motion.
BODY ENDURANCE challenges you with speed to move and carry your body-weight load through various planes of motion.
MOVEMENT GOALS
STABILIZATION is body control. This goal alleviates the high incidence of non-contact injuries or those unexpected tendon tears or pulled muscles. One important point is stabilization can only be obtained by the appropriate combination of proper posture and the strength necessary to maintain that alignment.
FLEXIBILITY is range of motion. This goal achieves movement in all planes through working ligaments that are comprised of mostly collagen with some elastin. Elastin is what gives the tissue flexibility and the amount varies surrounding different joints.
PRIME MOVER is strength. This goal improves capabilities to stabilize the body with and without movement. Prime movers are the most responsible muscles for your bodily movements. They are the muscles that feel the most agony when your weight training, lifting, pushing, or pulling.
MOVEMENT FOCUS
UPPER BODY involves muscles and ligaments from your chest upward, including pectorals or deltoids. Arms, shoulders, chest, upper back musculature and joints are the general regions we define as upper body.
TRUNK REGION involves midsection muscles with upper and/or leg ligaments, including abdominis or external obliques. Lower rib cages, low back, abdomen, and pelvis musculature and joints are the general regions we define as trunk region.
LOWER BODY involves muscles and ligaments from your hips downward, including gluteals or quadriceps. Hip and leg musculature and joints are the general regions we define as lower body.
PLUS denotes that an additional body region is included with the one region that’s tagged.
ALL is full-body with less emphasis on one specific region.
MOVEMENT EQUIPMENT & TOOLS
WEIGHT/LOAD includes dumbbells, wrist and ankle weights, books, canned food, towels…anything you might creatively incorporate as a “weight.”
(RESISTANCE) BAND includes elastic or stretchy material for the purpose of incorporating a minimal amount of resistance. Some movements you might use your hands as a mechanism to add resistance by pressing against the lever that’s moving opposite of the direction of resistance.
STABILITY BALL (SB) is a ball filled with air that comes in small, medium, and large. Stability balls are helpful for stabilization, flexibility, and prime mover work.
BOSU is a half ball with a hard, flat surface with handles. The Bosu Ball is an excellent tool for stabilization goals.
BENCH is essentially any safe, flat surface that you may sit or lay on between 20 inches to 36 inches off the ground.
FLOOR(WORK) is movement that benefits from a floor mat or floor that’s comfortable and safe for your joints and skeletal system.
