The document discusses the plank exercise, which works the abdominal and core muscles. It describes how to perform a plank by supporting your weight on your forearms and toes with your body in a straight line. Planks provide benefits like improved core strength, posture, and calorie burning. Performing planks on an unstable surface activates the core muscles even more. There are variations like front planks, side planks, and planks with hip extensions.

1. Stationary Movement
Analysis
1ST QUARTER
Module 8 Lesson 1

2. The module includes lessons and activities on:
Sports Skill
Analysis
Body
Movement

3. The plank exercise is an isometric core exercise
that involves maintaining a position similar to a
push-up for the maximum possible time.
Plank exercises could enhance the level of
fitness of the core muscles. The stronger
the core muscles you have, the greater
the performance you could perform.

4. Activity 1: Figure it out! Direction: Try to
determine what
muscles are
working while
doing a planking
movement. Shade
it using crayons or
coloring materials.

5. Questions
to Ponder
What are the muscles that
contract during the
execution of basic planking?
What fitness components
were involved in that
movement?

6. The plank is one of the best abdominal and
core exercise.
It works not only the rectus abdominis, but
also the other ab muscles and the core
muscles that run from the pelvis along the
spine and up to the shoulder girdle.
To ensure you keep your core strong and
stable, add the plank to your ab workout
program.

7. Benefits
• Helps to stabilize, balance, and power the body during just about every other
activity.
• Core strength is the basis for all coordinated and powerful athletic movements.
• A strong core can reduce stress on the joints and allow you to achieve better
posture.
• Basis for a core muscle strength and stability test.
• The plank is more of a strength-building exercise than a cardio exercise, but by
engaging a range of muscles it does boost your calorie burn a bit.
• Calories burned depends on your weight and how long you hold the plank. Typically,
a 150-pound individual will burn about 3 calories a minute holding a plank.

8. Safety and Precautions
• Don’t do planks if you have a shoulder injury.
• If you feel shoulder pain, end the exercise.
• In pregnancy, there is a concern for placing stress on the abdominal
wall.
• It may be best to modify the plank and do a side plank or an incline
plank.
• Talk to your doctor or physical therapist to see if this is an appropriate
exercise.

9. Technique
• Lying on the ground with the elbows in line with the shoulder and the feet shoulder
width apart,
• Push your body up bearing the weight on the forearms and feet,
• Keeping your body straight.

10. Muscles activity
The plank activates the core muscles including:
 Transversus abdominis
 Rectus abdominis
 Internal oblique
 External oblique muscles

12. Stable vs Unstable surface
• Performing the plank exercise on an unstable surfaces
increases core muscles activity more than performing it on
stable surface due to increasing the muscle demand.
• The unstable surface can be provided by dynamic cushion or
suspension device.
• Yong-chan Do et al, study shows higher activation of the
transversus abdominis with dynamic upper limb cushion more
than the dynamic lower limb cushion, to maintain pelvic
stability.

13. There are many
variations of the
plank exercise,
including;
Front
plank
Front
plank with
hip
extension
Side plank
Side plank
abduction

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