Motor Skill Classification—Motor & Cognitive Elements

In installment #2 of “Why MovNat,” we learned about motor skill classification based on the task perspective of motor learning, which provides movement practitioners with a method for classifying and distinguishing one task from another.  Let’s continue on with our study of methods used to classify and characterize tasks using a second method based on the relative importance of motor and cognitive elements in task performance.

With motor skill performance, the primary determinant of movement success is the quality of the movement itself rather than the perceptual or decision-making aspects of the task.  For example, a high-jumper in track-and-field knows exactly where the bar is placed and what he/she needs to do (clear the bar) in order to consider the movement a success.  The challenge for this athlete is to produce movements that maximize vertical height.  On the other hand, with a cognitive skill, the nature of the movement is less important to performance success than is the decision or strategy dictating the movement or task.  The challenge with this type of movement or skill is in determining what, when, and how to move or perform a task in order to maximize the chances of success.  Going back to our example in the last installment: the task to accomplish is to get on top of a flat rock outcropping on the other side (from where you are standing) of a small ravine: broad jump across a small ravine to a basic forward roll (or general landing), followed by a running vertical jump to a climb up.  The goal here is to get you from one place to another using the most practical and efficient movements that are best suited to the environmental and situational demands at-hand.  This type of situation requires a greater reliance on cognitive ability (determining how to overcome the situation or obstacle) rather than focusing on the motor aspects of the performance.  Of course, both elements are instrumental to the success of the movement; however, the cognitive element in this sort of situation is of greater importance.

In short, a cognitive skill is one that primarily emphasizes knowing what to do, whereas a motor skill mainly emphasizes correctly performing it.  Notice that I used the words primarily and mainly in the previous sentence.  This is because a purely cognitive skill and a purely motor skill lie at opposite ends of a continuum, with most skills lying somewhere in between.  Therefore, the more appropriate approach to classifying skills and movements according to this method is to consider the degree to which perceptual and cognitive elements (such as knowing what to do) and motor elements (correctly performing the skill) contribute to successful goal achievement.  Hence the reason motor skills are sometimes referred to as psychomotor skills or perceptual-motor skills.

A great example of how someone can travel along the continuum between cognitive skills and motor skills is an athlete undergoing rehabilitation after having reconstructive knee surgery.  In this scenario, the athlete may need to think more (cognitive) about what to do when walking (e.g. heel strike, balanced posture) because he/she can no longer produce the movement automatically.  After considerable treatment, however, the individual may not have to think as much about what to do, thus moving along the movement continuum so a point where the skill becomes more “motor” in nature.  Similarly, with the learning and practice of a new skill from the MovNat methodology, you may spend a great deal of time deciding what to do and how to do it, whereas after many practice (or movement) sessions, you eventually get to the level of competency that you are able to “just perform” the movement or skill with little thought.  Rarely, however, do either cognitive or motor elements become entirely unimportant or inessential to successful performance.

In closing, even highly skilled movement practitioners, such as MovNat Founder Erwan Le Corre, who are able to perform complex movements under varying environmental and situational contexts, are sometimes required to think about what they need to do.  At the end of the day, the goal is ultimately to become a better mover than you were yesterday.  To become a better mover, you have to move often and under varying degrees of environmental and situational (contextual) demands.   MovNatter, move better.

In the next installment of this series we’ll take a closer look at motor skill classification according to the method of skill characterization using levels of environmental predictability, taking into consideration environmental and situational demands.  Until next time, get out and MovNat!

Jamie

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This episode of the MovNation Podcast is sponsored by Exploring Functional Movement, the recently released DVD from Functional Movement Systems where Gray Cook of Functional Movement Systems and Erwan Le Corre of MovNat deliver innovative content that reinforces both the FMS and MovNat principles. These principles are based on the science that exists within natural authentic movements used every day in activity and exercise. This DVD is available for download now at FunctionalMovement.com and get 20% off the download version if you enter promo code EFM20. This offer is good through May 3 so take advantage of this great offer now. The new Exploring Functional Movement DVD download – 20% off at FunctionalMovement.com. Use promo code EFM20.

Questions:

1. [06:41] Can MovNat help me to become more flexible in my wrists and fingers?

2. [14:42] Are there some movements that certain individuals cannot perform due to anatomy?

3. [23:01] Any other self limiting techniques similar to squatting with a stick on the shoulder that can be done with MovNat?

I had been doing trail runs in my “barefoot” shoes (talk about an oxymoron) for about two years before I took my first completely naked run. Even in those light shoes, you can step wherever you want. As soon as the shoes come off, however, every little pebble makes a difference. A false step on something sharp can throw off your balance enough to cause a fall, even if it doesn’t cut.

You realize just how small your margin of error has become. You realize how truly frail human beings are.

This was perhaps the biggest lesson I got out of practicing MovNat and other movements applicable to the real world. It’s fine to crawl on a flat, clean gym floor, but when you start crawling around obstacles, you learn just how useful (and limited) your conditioning is. The difference between a tree branch and a smooth bar is about as big as the scrapes you get all over your body for using sloppy technique.

The Strongest Warriors Accept Their Weaknesses

At my Level 2 MCT certification, we spent the entire two days outdoors in wild terrain. It was an amazing experience, but it was also humbling. All of us were in exceptionally good shape, and yet we we dying just squatting on a log, passing fist-sized stones back and forth. The log was slanted a little, and that tiny detail made it really hard.

And so, I, who can clean a 200 lb barbell, was having trouble with an 80 lb stone. I can run 400m in close to a minute, and I was slowed down by a few pebbles and stray logs. Luckily, there were no egos that day; we had all be practicing for some time, and we knew these challenges were the ones worth overcoming, not some arbitrary number on a barbell or a smooth track. We didn’t make excuses, and we didn’t give up. We didn’t even compare our previous records with our performance on that day. We just took the efforts at face value and worked hard.

We were humbled by the complexity of our environment and the amount of skill and effort we had to display in order to adapt to it. By accepting how frail we were, we were able to take that into account so we could overcome the obstacles and, more importantly, avoid injuring ourselves by underestimating the difference between a heavy barbell and a light rock.

You Are Weak So That You Can Be Strong

I used to think I was invincible. I used to be a firebreather. But it’s hard to breathe fire when you’re falling on your butt because it’s raining while you’re training outdoors. What good does it do to scream at the sky, “I can jump 8 feet…on dry ground!” That’s not going to help me clear the jump now. And yet, for a long time, that’s exactly what I did. I would train hard in the gym for weeks, then go out to test my fitness and find myself sorely lacking. I’d justify it or make excuses, but the reality what simply that I wasn’t very adaptable, and I wasn’t paying my environment the mindfulness it was due. I was simply treating it like my gym, instead of realizing that the environment was setting the bar, not the other way around.

The result was that I never progressed.

Now, by knowing my limitations, I have been able to work around them and succeed despite them. By accepting my weaknesses, I have been able to improve on them and grow stronger. One of the most important aspects of MovNat is that it measures ability by how successful you are in a real-world situation. Can’t land a jump accurately? Then it doesn’t matter that you can jump 50 inches high. Can’t hold on to a branch long enough to traverse across a gap? Then it doesn’t matter that you can do 50 pullups. You’re only as effective as your weakest link, and while you might compensate with fancy gear or strange contrived movements in a gym, out in the real world, there is not adjustment: adapt or fail.

The other area MovNat really excels at, which has been very helpful to me in directing my training, is emphasizing the need to isolate and improve weaknesses. The world is varied and complex, and any given environment will require most of your movement abilities to navigate. You need to be able to do everything well because one impossible obstacle is all it takes to stop you in your tracks. Know your weaknesses, embrace them, and make them your strengths.

Khaled Allen is a Level 2 Certified MovNat Trainer who lives and trains in the mountains of Boulder, CO. You can learn more about him on his website (www.khaledallen.com/move).

Be sure to check out the preview videos after the break!

Preview #1

Preview #2

Buy Exploring Functional Movement DVD Set

Buy Exploring Functional Movement Downloadable Version

Visit Dr. Bob’s website at www.thedrbob.com

Visit Dr. Bob’s website at www.thedrbob.com

Motor Learning Theory

Let’s set the record straight; motor learning is not a term that represents a singular entity.  Motor learning involves perception and transferring those perceptions into actions and skilled behavior.  Motor learning also involves processing, motor control, motor skill acquisition, the ability to perform the skill under various conditions or contextual demands, and retention/memory of the acquired skill. Furthermore, performance of a skill is different from learning, and learning is different from memory. The performance of a skill typically refers to motor control issues: the execution of the task.  Motor learning, on the other hand, is a modification of the behavior by experience.  And finally, memory is the retention of these modifications.  Within the realm of motor learning exist several different types of learning, including adaptive learning, conditioned-associative learning, nonassociative learning, and skill learning.  All these types of learning contribute to the primary focus of this article, motor skill learning.

Motor Skill Learning

Motor skill learning is the formation of new or novel movement sequences (think MovNat Combo Workout) to gain speed, precision, accuracy, and efficiency in a given task.  It is the most complex type of motor learning because not only does it involve, to various degrees, some of the same mechanisms associated with other types of learning, but also additional mechanisms and neural structures that are required in order to acquire and retain the new skill.

Evidence suggests that acquiring a motor skill (learning) and retaining that skill (memory) are two different processes involving different neural mechanisms.  The enhanced motor performance that typically accompanies practice does not necessarily represent motor learning or transfer to memory.  To further muddy the waters, it is also important to keep in mind that although you might be able to enhance a motor skill with sufficient practice, without the ability to use the new motor skill or motor skill sequence in the context of a new situation or at a future date, you have not learned nor retained the skill.

Phases of Learning

Take a moment to think about a MovNat skill that you have recently acquired.  Do you recall progressing through phases of learning in order to master the skill?  I’m pretty sure that during the initial learning phase, it took quite a bit of concentration for you to perform the task.  This initial learning phase is known as the early-cognitive phase, and is distinguished by the learner engaging in “self-talk” as a way of talking himself/herself through the skills necessary to complete a

task, and is the hallmark characteristic of the beginner.  Once you felt relatively comfortable with the task, you likely began to experiment with different strategies for accomplishing this same task, and then comparing your results to previously employed strategies.  Based on your success or failure, you either adopt or reject the strategy.  This trial-and-error stage is the intermediate phase of motor learning.  And finally, once you have progressed through the rites of passage known as the early-cognitive and intermediate phases, you eventually enter “the zone,” “the sweet spot,” or what is technically known as the late-autonomous phase.  This phase is the hallmark of true skill mastery.  Once you have achieved skill mastery, you no longer have a need to try various strategies; you and your body know what works.  At this level of skill, increased practice will result in more fluid movement and the ability to react and adapt to complex environments and situations with greater ease and less conscious effort.

Task Perspective of Motor Learning

Further expanding on the ‘how’ and ‘why’ of MovNat, motor skills can be conceptualized in one of two ways: as a task or as a level of performance proficiency (the latter of which is the topic of a later installment in this series).  MovNat’s movement skills are actually viewed in both ways, depending on the goal of coaching or the personal practice session.  In this week’s installment, w

e will examine the task perspective of motor learning theory and how it is relevant within the constructs of the MovNat curriculum.

Task Perspective

One way to view the concept of a MovNat skill or technique is as an act or task.  The goal here is to determine prominent characteristics of motor tasks that movement practitioners can use to distinguish one task from another.  Three characteristics that have been used in the field of motor learning to classify tasks is to examine the way the task is organized (discrete, serial, and continuous), the relative importance of motor and cognitive elements in the performance of the task, and the level of environmental complexity or predictability surrounding skill performance.  In other words, taking these three characteristics into account, is the skill or technique at the beginner, intermediate, or advanced level?

Discrete Skills

The first scheme for skill classification concerns the way the movement is organized.  At one end of this classification system is the discrete skill, which is a task that is characterized by a defined beginning and end and that is often very brief in duration.  A good example of a discrete skill is one of the most fundamental skills in the MovNat curriculum, the vertical jump.  Discrete skills are prominent components of the MovNat curriculum, as well as within the context of many sports and games, especially those involving the distinct acts of hitting (defending/combatives), kicking, jumping, throwing, and catching.  So you see, if one of your goals or the goal of a client is to improve sport performance, doesn’t it just make sense to incorporate MovNat training into your overall performance enhancement plan?

Serial Skills

Sometimes discrete skills are combined to form more complicated actions.  These skills are classified as serial skills, suggesting that the order of the elements is in some sense crucial and dependent for successful task performance.  Take, for instance, a MovNat Combo Workout (MCW).  Each MCW is comprised of several (3-5) discrete skills that are to be performed in a certain sequence in order to accomplish an end goal.  Practical example, the task to accomplish is to get on top of a flat rock outcropping on the other side (from where you are standing) of a small ravine: broad jump across a small ravine to a basic forward roll (or general landing), followed by a running vertical jump to a climb up.  The task includes several discrete skills that are combined and must be executed in succession in order to accomplish the goal.

Continuous Skills

A final category of task organization involves movements with no definable beginning or end; referred to as continuous skills.  These skills are often repetitive or rhythmic in nature, with the ongoing stream of action flowing on for longer periods of time (i.e., many minutes).  Examples of continuous skills in the MovNat curriculum including swimming, running, and walking, with the duration of the activity not being dictated by a definitive beginning or ending, but instead, determined by either the performer or the environment.

Take-Home Message

Over the next couple of weeks try to give a little more thought into how you structure your personal MovNat sessions or those of your clients.  Is the focus on the development of discrete skills, serial skills, or continuous skills, and how does your approach to programming assist in the attainment of your or your client’s goal(s)?  In the next installment of this series, we’ll take a look at the MovNat methodology using two additional motor skill classification systems: (1) relative importance of motor and cognitive elements and (2) levels of environmental complexity and predictability.

Until next time, get out and MovNat!

Jamie

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As most of you know, and for those who don’t, MovNat was founded by Erwan Le Corre in 2009 and is primarily inspired by some of the most prominent pioneers of physical education in Europe (mainly Amoros, Jahn, and Hebert), but with significant tweaks and improvements that are based on modern exercise science, kinesiology, bio-mechanics, and strength & conditioning.  So what is MovNat, and why?

Insider of a book by Amoros, published in the early 19th century.

At first blush, most folks probably associate MovNat with “paleo” or “primal” fitness, and rightly so if they are basing their impression of MovNat on the videos of MovNat Founder Erwan Le Corre maneuvering gracefully through the wild like a modernized version of Tarzan!  But don’t be mistaken, despite the “paleo” and “primal” archetype, the truth is that MovNat is so much more.

MovNat is a comprehensive physical education program that promotes the development of more optimized human performance, through the practice and acquisition of fundamental human movement skills.  Based on the goals of the client, clinician, coach, or athlete, MovNat can also be used as a fitness program, a therapeutic modality, an athletic development program, and even a pre-habilitation or rehabilitation program.  In short, MovNat builds better movers…and movement…is life.

How come so much comfort has become so stressful?

Let’s revisit that last notion…that movement is life.  According to the laws of physics, there is no absolute frame of reference with regards to motion, so everything in the universe can be considered to be in a state of constant motion.  In other words, motion is essential for existence, and in the absence of motion, life and existence begin to suffer.  We can easily see the effects of this in the world today.  As a result of the technological advancements of the modern world, people have grown accustomed to a sedentary lifestyle, relying on many creature comforts and conveniences that have reduced the amount of physical activity or movement that is otherwise required to complete many activities of daily living.  The resulting changes in the activity patterns of the modern human have led to an increase in the incidence and severity of several hypokinetic diseases, including diabetes, obesity, and hypertension, just to name a few.  The two main answers for reversing these trends are simple: proper nutrition and movement.

Get Moving with MovNat

The human body simply cannot thrive without adequate amounts of daily movement.  Notice that I said thrive, not survive, and that I also said daily movement and not exercise.  Let me explain.  Your goal should be to not merely survive and just get by, but to live in a state of optimal wellness where you
truly thrive and are able to experience the human condition with as few limitations and constraints as is possible.  In order to thrive and to create a state of optimal wellness, daily movement is an absolute necessity.  The goal should be to move a little more today than you did yesterday.  The movement should be enjoyable and not dreaded, and it should be purposeful rather than rote.  Regardless of your goal, whether it be weight loss, increased athletic performance, or general health and well-being, MovNat should become the foundation upon which all else is built.

MovNat is a return to the basics, a return to the fundamental and governing principles of human movement.  The practice of MovNat will assist you in re-establishing the very basics of fundamental human movement, all of which are prerequisites to advanced and complex movement that is common in modern exercise programs and sports.  Through the practice of MovNat you can improve range of motion, flexibility, balance, coordination, stability, mobility, and other human performance parameters such as muscular strength and endurance, enhanced coordination, and improved motor control and function.

MovNat practiced at StrengthBox, Canada.

Thanks to the practically limitless variety available with MovNat programming, ranging from beginner to advanced with varying degrees of intensity and complexity, MovNat can be used as both a physical education system as well as a fitness and physical preparedness system.  For a taste of what MovNat has to offer, check out the MovNat Combo Workouts, or visit the Breaking Muscle archives that feature a month-long MovNat program designed by Erwan Le Corre that includes a new workout for each day of the week, that’s a total of 28 MovNat workouts!

In the next installment, we’ll continue our study of “Why MovNat” and examine some of the basics of modern exercise science and motor learning theory that make MovNat a superb program for optimizing human movement and performance.  Specifically, we’ll focus on motor skill classification and analyze a few of the discrete MovNat skills and MovNat Combo Workouts (MCWs).  We’ll end our installment with a discussion of two approaches to MovNat Coaching: the task perspective and the performance proficiency perspective.  Both of these approaches to MovNat Coaching play an integral role in successful and effective MovNat programming.

Until next time, get out and MovNat!

Jamie Guined
Exercice Scientist
Jamie Guined currently serves as an Exercise Scientist in the Neuroscience Laboratory’s Motion Lab at the NASA Johnson Space Center in Houston, Texas.

Considering getting MovNat Certified?  Click on the image below.

#1 is efficiency. The rest follows.

Today’s MCW

Beginner

3 Rounds of:

Tuck Swing
Balancing Squat on a low platform to a Depth Jump (18″ elevation)
[Forward Roll to Foot Hand Crawl 15m] 2 times each side
General Balancing Technique on a curb or flat 2″x4″ board on the ground

Intermediate

4 Rounds of:

Tuck Swing to Wrap Around to Elbow Pop-Up
Vertical Jump to Balancing Squat (Skill-to-Skill) 5 times
[Lateral Roll to Lateral Foot-Hand Crawl 10m] 2 times per side
General Balancing Technique on a flat beam at 3′-4′ of elevation

Advanced

5 Rounds of:

[Muscle Up to Tuck Swing to Reverse Swing] 2 times
Jump to Tuck Swing to Jump (Skill-to-Skill) 5 times
(Sprint 20m to Power Roll) 4 times
General Balancing Technique on a railing at 3′-4′ of elevation

What’s MovNat again?

MovNat training is a physical education system and fitness program entirely based on the full range of natural human movement skills, including locomotive, manipulative, and combative skills.
The goal of MovNat training is the acquisition of physical competence for practical performance in the real world, and through the symbiotic development of movement skills and conditioning. The practice is both scalable and progressive.

DISCLAIMER
(i.e train intelligently, there’s enough jackasses in this world already)

The MCW above is for inspirational and motivational purpose only. It is not a technical instruction, or a standard, or individual program. Indications of reps, sets, time, height, distance, weight etc… are suggestions. Programming should be individually customized according to individual competence and objectives.
You are responsible for your own health and physical integrity. Always keep in mind safety considerations before engaging in physical training.

Considering getting MovNat Certified?  Click here.