CHAPTER 15:CHAPTER 15:KINESIOLOGY OF KINESIOLOGY OF

FITNESS AND EXERCISEFITNESS AND EXERCISE

CHAPTER 15:CHAPTER 15:KINESIOLOGY OF KINESIOLOGY OF

FITNESS AND EXERCISEFITNESS AND EXERCISE

KINESIOLOGYScientific Basis of Human Motion, 12th edition

Hamilton, Weimar & LuttgensPresentation Created by

TK Koesterer, Ph.D., ATCHumboldt State University

Revised by Hamilton & Weimar

KINESIOLOGYScientific Basis of Human Motion, 12th edition

Hamilton, Weimar & LuttgensPresentation Created by

TK Koesterer, Ph.D., ATCHumboldt State University

Revised by Hamilton & Weimar

Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.McGraw-Hill/Irwin

15-215-2

ObjectivesObjectives1. Define flexibility, muscular strength, and

endurance, and state how each can be developed.

2. State the principles that should be followed in exercise for flexibility.

3. Develop an exercise for improving range of motion.

4. Describe 4 exercise programs for muscle strength.

5. Identify advantages and disadvantages of various types of strength and endurance program.

6. Develop a graded exercise series for strengthening and justify the selection and order of the exercises using the outline for kinesiology analysis.

15-315-3

KINESIOLOGY AND EXERCISE PROGRAMS

KINESIOLOGY AND EXERCISE PROGRAMS

Increase in rates of obesity and in active life span have given new importance to exercise in any form.

Movement specialists need to provide safe and effective means of exercise.

Kinesiologist focuses on forces causing motion.

Physiologist focuses on energy sources and demands.

Increase in rates of obesity and in active life span have given new importance to exercise in any form.

Movement specialists need to provide safe and effective means of exercise.

Kinesiologist focuses on forces causing motion.

Physiologist focuses on energy sources and demands.

15-415-4

DEVELOPING FLEXIBILITYDEVELOPING FLEXIBILITY

Flexibility - ability of the tissues surrounding a joint to yield to stretching without interference or opposition and then to relax.

Stretching can increase ROM and muscle flexibility.

Flexibility may either enhance or impair athletic performance, so must chose wisely.

Flexibility may reduce pain and injury.

Flexibility - ability of the tissues surrounding a joint to yield to stretching without interference or opposition and then to relax.

Stretching can increase ROM and muscle flexibility.

Flexibility may either enhance or impair athletic performance, so must chose wisely.

Flexibility may reduce pain and injury.

15-515-5

Limitations to StretchingLimitations to Stretching

When desired outcome is explosive power, acute stretching immediately prior to performance is detrimental.

Stretching may be less than effective at preventing delayed onset muscle soreness.

When desired outcome is explosive power, acute stretching immediately prior to performance is detrimental.

Stretching may be less than effective at preventing delayed onset muscle soreness.

15-615-6

Types of StretchingTypes of StretchingBallistic vs. Static Ballistic: active bouncing, uses

momentum to stretch tissues. may trigger stretch reflex. to develop dynamic flexibility. base flexibility; slow; small ROM stretches;

increased to fast, large ROM stretches. Static: gradual stretching up to the

point of discomfort, and hold for a minimum of 30 sec. preferred method, less tissue damage.

Ballistic vs. Static Ballistic: active bouncing, uses

momentum to stretch tissues. may trigger stretch reflex. to develop dynamic flexibility. base flexibility; slow; small ROM stretches;

increased to fast, large ROM stretches. Static: gradual stretching up to the

point of discomfort, and hold for a minimum of 30 sec. preferred method, less tissue damage.

15-715-7

Active StretchingActive Stretching

Antagonists are stretched by concentric contraction of contralateral muscles.

May be used with almost any joint or body part.

Active-assisted may also be used.

Antagonists are stretched by concentric contraction of contralateral muscles.

May be used with almost any joint or body part.

Active-assisted may also be used.

Fig 15.1

15-815-8

Passive StretchingPassive Stretching

Requires the help of another person or gravity.

Partner stretches Example is quadriceps

stretching.

Requires the help of another person or gravity.

Partner stretches Example is quadriceps

stretching.

Fig 15.2

15-915-9

Proprioceptive Neuromuscular Facilitation (PNF) StretchingProprioceptive Neuromuscular Facilitation (PNF) Stretching

Combinations of sustained static stretch and muscular contraction.

Basis is to avoid triggering a stretch reflex, and to make positive use of the tendon reflex and reciprocal inhibition.

Types include: repeat contraction, slow reversal, slow reversal-hold, rhythmic stabilization, hold-relax, and contract-relax methods.

Combinations of sustained static stretch and muscular contraction.

Basis is to avoid triggering a stretch reflex, and to make positive use of the tendon reflex and reciprocal inhibition.

Types include: repeat contraction, slow reversal, slow reversal-hold, rhythmic stabilization, hold-relax, and contract-relax methods.

15-1015-10

EXERCISE FOR MUSCLE STRENGTH

EXERCISE FOR MUSCLE STRENGTH

Strength: force a muscle can exert against a resistance in one maximum effort.

Endurance: ability to perform repeated contractions against a submaximal resistance.

They are related - strength will effect endurance.

Different adaptations occur with different training protocols.

Conditioning programs should be specific to the needs of the individual and activity.

Strength: force a muscle can exert against a resistance in one maximum effort.

Endurance: ability to perform repeated contractions against a submaximal resistance.

They are related - strength will effect endurance.

Different adaptations occur with different training protocols.

Conditioning programs should be specific to the needs of the individual and activity.

15-1115-11

Concentric ExerciseConcentric Exercise

Generally, involves lifting free weights or stack weights.

Resistance of contracting muscle(s) is the product of weight & length of resistance arm.

Maximum resistance only occurs when the resistance is acting at right angles to the lever.

Repetition maximum (RM) is the resistance a muscle can lift a given number of times.

Generally, involves lifting free weights or stack weights.

Resistance of contracting muscle(s) is the product of weight & length of resistance arm.

Maximum resistance only occurs when the resistance is acting at right angles to the lever.

Repetition maximum (RM) is the resistance a muscle can lift a given number of times.

15-1215-12

Eccentric ExerciseEccentric Exercise

The return movement of concentric exercise.

Eccentric contraction can sustain more tension and can be more effective in strength development.

More damaging to the muscle and requires more rest between training sessions.

The return movement of concentric exercise.

Eccentric contraction can sustain more tension and can be more effective in strength development.

More damaging to the muscle and requires more rest between training sessions.

15-1315-13

Isometric ExerciseIsometric Exercise

Involves no change in muscle length. Muscles contract in a static

contraction in opposition to a immovable load.

Only increases strength within a limited ROM around the actual joint angle at which contraction occurred.

Primary use is for rehabilitation of joints with limited ROM due to injury.

Involves no change in muscle length. Muscles contract in a static

contraction in opposition to a immovable load.

Only increases strength within a limited ROM around the actual joint angle at which contraction occurred.

Primary use is for rehabilitation of joints with limited ROM due to injury.

15-1415-14

IsotonicIsotonic

A combination of the terms “constant” and “tension”.

Difficult to produce as tension will vary with muscle angle of pull and variations in external torques.

Many use “isotonic” to describe lifting of free weights which is actually a constant external resistance.

A combination of the terms “constant” and “tension”.

Difficult to produce as tension will vary with muscle angle of pull and variations in external torques.

Many use “isotonic” to describe lifting of free weights which is actually a constant external resistance.

15-1515-15

Exercise at a constant speed.

Cybex, Biodex, Kincom are examples.

Angular velocity may be preset to selected rate.

Resistance accommodates to the force applied.

Maximal resistance through ROM.

Exercise at a constant speed.

Cybex, Biodex, Kincom are examples.

Angular velocity may be preset to selected rate.

Resistance accommodates to the force applied.

Maximal resistance through ROM. Fig 15.4

IsokineticIsokinetic

15-1615-16

PlyometricPlyometric

Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex and elastic components of muscle.

Examples are drop jumps and countermovement jumps.

Useful for increasing explosive power, trains neuromuscular system.

Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex and elastic components of muscle.

Examples are drop jumps and countermovement jumps.

Useful for increasing explosive power, trains neuromuscular system.

15-1715-17

Principles Relating to Muscle Strength and

Endurance

Principles Relating to Muscle Strength and

Endurance Overload: a muscle must be exercised

beyond its normal limits in order to improve strength or endurance.

Specificity: training must be specific to meet the demands of an activity.

Progressive Resistance: training must be increased as adaptations are acquired in order to continue to use overload. Increase up to 10% when load becomes easy.

Overload: a muscle must be exercised beyond its normal limits in order to improve strength or endurance.

Specificity: training must be specific to meet the demands of an activity.

Progressive Resistance: training must be increased as adaptations are acquired in order to continue to use overload. Increase up to 10% when load becomes easy.

15-1815-18

Principles Relating to Muscle Strength and

Endurance

Principles Relating to Muscle Strength and

Endurance Training dose: two-three times a week,

more advanced, three-five times per week. Mechanical efficiency:

Momentum: should be minimized, motion should be in a slow, controlled manner.

Resistance arm: the longer the resistance arm, the more strenuous the motion.

Alignment and Impact: knee must always remain over the feet, low-impact is preferred.

Training dose: two-three times a week, more advanced, three-five times per week.

Mechanical efficiency: Momentum: should be minimized, motion

should be in a slow, controlled manner. Resistance arm: the longer the resistance arm,

the more strenuous the motion. Alignment and Impact: knee must always

remain over the feet, low-impact is preferred.

15-1915-19

Principles Relating to Muscle Strength and

Endurance

Principles Relating to Muscle Strength and

Endurance Open vs. closed kinetic chain:

Distal endpoint of limb fixed is a closed kinetic chain, everything above joint moves.

Distal endpoint of limb free is an open kinetic chain, only limb moves.

Both are effective. Must consider joint stability when selecting open or closed chain exercise.

Exercise order: multi-joint done before single joint, large muscle groups before smaller groups, high intensity before low intensity.

Open vs. closed kinetic chain: Distal endpoint of limb fixed is a closed kinetic

chain, everything above joint moves. Distal endpoint of limb free is an open kinetic

chain, only limb moves. Both are effective. Must consider joint stability

when selecting open or closed chain exercise. Exercise order: multi-joint done before

single joint, large muscle groups before smaller groups, high intensity before low intensity.

15-2015-20

Principles Relating to Muscle Strength and

Endurance

Principles Relating to Muscle Strength and

Endurance Maintenance: once developed, may be

maintained with less frequent sessions. Symmetry: balance between joint flexibility

and strength must be maintained. Anthropometry: all individuals should not

be expected to perform to the same level. Age: use caution with kids; beneficial for

elderly - ACSM guidelines.

Maintenance: once developed, may be maintained with less frequent sessions.

Symmetry: balance between joint flexibility and strength must be maintained.

Anthropometry: all individuals should not be expected to perform to the same level.

Age: use caution with kids; beneficial for elderly - ACSM guidelines.

15-2115-21

Risk FactorsRisk Factors

Avoid motion to limits of cervical or lumbar

flexion and hyperextension. combinations of motions of vertebral

column. forcing knee joint into extreme flexion or

hyperextension. Never hold the breath while

exercising.

Avoid motion to limits of cervical or lumbar

flexion and hyperextension. combinations of motions of vertebral

column. forcing knee joint into extreme flexion or

hyperextension. Never hold the breath while

exercising.

15-2215-22

STRENGTH TRAININGSTRENGTH TRAINING

Most commonly used: Resistance machines Hand weights Free weights

Use the principle of progressive resistance.

Varied enough to strengthen whole body.

Most commonly used: Resistance machines Hand weights Free weights

Use the principle of progressive resistance.

Varied enough to strengthen whole body.

15-2315-23

Core StrengtheningCore Strengthening

Core: Vertebral column and its’ supporting structures and musculature.

Strengthening provides: Stability Load handling Safety

Pelvic Girdle must also be considered.

Core: Vertebral column and its’ supporting structures and musculature.

Strengthening provides: Stability Load handling Safety

Pelvic Girdle must also be considered.

15-2415-24

The CrunchProgressive Resistance Series

The CrunchProgressive Resistance Series1. Eccentric crunch: slowly curl down from

sitting, hands on thighs. Push back up to sitting position using hands. Repeat.

2. Crunch, hands under thigh to help pull up.

3. Crunch, hands resting lightly on thighs.4. Crunch, fingertips on shoulders and

elbows reaching forward.5. Crunch, holding weight.6. Crunch on inclined board.

1. Eccentric crunch: slowly curl down from sitting, hands on thighs. Push back up to sitting position using hands. Repeat.

2. Crunch, hands under thigh to help pull up.

3. Crunch, hands resting lightly on thighs.4. Crunch, fingertips on shoulders and

elbows reaching forward.5. Crunch, holding weight.6. Crunch on inclined board.

15-2515-25

DiscussionDiscussion

Example of the effect that lengthening the resistance moment arm has on effort needed.

Example of the effect that lengthening the resistance moment arm has on effort needed.

Fig 15.5

15-2615-26

Nontraditional Abdominal Exercises

Nontraditional Abdominal Exercises

Abdominal strengthening can be done with the aid of a device. Many “ab-exercisers” are available. Must be carefully examined and

researched for effectiveness and safety.

Some using unstable surfaces are effective for increasing core strength.

Abdominal strengthening can be done with the aid of a device. Many “ab-exercisers” are available. Must be carefully examined and

researched for effectiveness and safety.

Some using unstable surfaces are effective for increasing core strength.

15-2715-27

Increased Muscular Effort Throughout ROM

Increased Muscular Effort Throughout ROM

Moving center of gravity towards head (lengthens resistance arm).

Adding weights (increases resistance force).

Moving center of gravity towards head (lengthens resistance arm).

Adding weights (increases resistance force).

Fig 15.6

15-2815-28

Principles for Selecting Abdominal exercises

Principles for Selecting Abdominal exercises

1. Performer must be able to prevent tilting of the pelvis and hyperextension of the lumbar spine.

2. Strengthen all abdominal muscles.3. Overall spine health will determine

positioning of spine and pelvis and need for core strengthening.

1. Performer must be able to prevent tilting of the pelvis and hyperextension of the lumbar spine.

2. Strengthen all abdominal muscles.3. Overall spine health will determine

positioning of spine and pelvis and need for core strengthening.

15-2915-29

The Push-up Progressive Resistance

Series

The Push-up Progressive Resistance

Series1. On hands & knees, push up.2. On hands & knees, hip extended, 1/2

push up.3. Same as #2, full push up.4. Push up position, feet on floor, hands

on fourth or fifth step, push up.5. Continue, placing hands on lower

step.

1. On hands & knees, push up.2. On hands & knees, hip extended, 1/2

push up.3. Same as #2, full push up.4. Push up position, feet on floor, hands

on fourth or fifth step, push up.5. Continue, placing hands on lower

step.

15-3015-30

DiscussionDiscussion

As proportion of RA to EA increases in size, the effort in relation to the resistance also must increase.

As proportion of RA to EA increases in size, the effort in relation to the resistance also must increase.

Fig 15.11

15-3115-31

The Pull-upProgressive Resistance Series

The Pull-upProgressive Resistance Series1. Bent-arm hand, chin above bar.2. Reverse pull-up: slowly let down from bent-

arm hang.3. Modified pull-up from low bar with body in

semi-supine hanging position, arms straight, heels on floor, and body straight, pull-up.

4. Standing on bench high enough to permit subject to grasp bar with elbows partially flexed, pull up the rest of the way.

5. Basic pull-up. For advanced work, attach weight to waist.

1. Bent-arm hand, chin above bar.2. Reverse pull-up: slowly let down from bent-

arm hang.3. Modified pull-up from low bar with body in

semi-supine hanging position, arms straight, heels on floor, and body straight, pull-up.

4. Standing on bench high enough to permit subject to grasp bar with elbows partially flexed, pull up the rest of the way.

5. Basic pull-up. For advanced work, attach weight to waist.

15-3215-32

EVALUATING EXERCISESEVALUATING EXERCISES

1. What is the purpose of the exercise?2. How effectively does it accomplish its

purpose?3. Does it violate any principles of good

mechanics?4. What are the chief joint and

muscular actions involved it it?5. What are its’ intensity and difficulty?

1. What is the purpose of the exercise?2. How effectively does it accomplish its

purpose?3. Does it violate any principles of good

mechanics?4. What are the chief joint and

muscular actions involved it it?5. What are its’ intensity and difficulty?

15-3315-33

EVALUATING EXERCISESEVALUATING EXERCISES6. Are there any elements of danger,

injury, or strain against which precautions should be taken?

7. Is it likely to produce any undesirable or harmful responses against which the performer should be on guard?

8. If the exercise is a difficult one, what preliminary exercise would serve to prepare the performer for it?

6. Are there any elements of danger, injury, or strain against which precautions should be taken?

7. Is it likely to produce any undesirable or harmful responses against which the performer should be on guard?

8. If the exercise is a difficult one, what preliminary exercise would serve to prepare the performer for it?