© 2008 McGraw-Hill Higher Education. All Rights Reserved. Chapter 16: Kinesiology of Fitness and Exercise KINESIOLOGY Scientific Basis of Human Motion,

© 2008 McGraw-Hill Higher Education. All Rights Reserved.

Chapter 16:Chapter 16:Kinesiology of Kinesiology of Fitness and ExerciseFitness and Exercise

KINESIOLOGYScientific Basis of Human Motion, 11th edition

Hamilton, Weimar & Luttgens

Presentation Created byTK Koesterer, Ph.D., ATCHumboldt State University

Revised by Hamilton & Weimar

KINESIOLOGYScientific Basis of Human Motion, 11th edition

Hamilton, Weimar & Luttgens

Presentation Created byTK Koesterer, Ph.D., ATCHumboldt State University

Revised by Hamilton & Weimar


ObjectivesObjectives

1. 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 each type 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.


KINESIOLOGY AND KINESIOLOGY AND EXERCISE PROGRAMSEXERCISE 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.


DEVELOPING FLEXIBILITYDEVELOPING FLEXIBILITY

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

Tissues stretched include ligaments, fasciae, and other connective tissue, as well as antagonistic muscles.

Flexibility can prevent pain and injury, and improve athletic performance.


DEVELOPING FLEXIBILITYDEVELOPING FLEXIBILITY

Flexibility is joint and activity specific. ROM about a joint depends on the structure

of the joint and the pattern of movement. A general program should include exercises

that stretch the tissues crossing the lower back, hip, shoulder, knee, and ankle.

Other exercises should be added as appropriate for the demands of a given activity.


Ballistic vs. StaticBallistic vs. StaticStretchingStretching

Static: gradual stretching up to the point of discomfort, and hold for a minimum of 30 sec. preferred method, less tissue damage.

Ballistic: consist of active bouncing, that 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.


Active StretchingActive Stretching

Antagonists of joint action 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 16.1


Passive Passive StretchingStretching

Requires the help of another person or gravity.

Partner stretches Example is

quadriceps stretching.

Fig 16.2


Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF) StretchingFacilitation (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.


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.


Contraindicated StretchesContraindicated Stretches

Hypermobility, or excessive flexibility may lead to joint instability or injury.

Care must be taken to avoid stretches which may produce undue laxity in supporting soft tissue structures.

The following are some examples of contraindicated stretching techniques: Hurdler’s stretch, standing toe touches, and deep

knee bends.


EXERCISES FOR MUSCLE EXERCISES FOR MUSCLE STRENGTH AND ENDURANCESTRENGTH AND ENDURANCE

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.


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.


Eccentric ExerciseEccentric Exercise

The return movement of concentric exercise.

Eccentric contraction can sustain more tension and can be more effective in strength development, although more damaging to the muscle and requires more rest between training sessions.


Principles Relating to Muscle Principles Relating to Muscle Strength and EnduranceStrength 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.



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.



Open vs. closed kinetic chain: When distal endpoint of limb is fixed, is a closed

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

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

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

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



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 children; beneficial for elderly - ACSM guidelines.


Risk FactorsRisk Factors

Avoid motion to limits of cervical or lumbar flexion

and hyperextension. combinations of motions of the vertebral

column. forcing knee joint into extreme flexion or

hyperextension. Never hold the breath while exercising.


Strength and Endurance Strength and Endurance Exercise ProgramsExercise Programs

Most exercise programs use resistance applied in either isometeric, isotonic, or isokinetic manner.

Isotonic and isokinetic exercises can be done either concentrically or eccentrically.

Isometric exercise uses a static contraction.


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.


IsotonicIsotonic

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

Technically means: exercise in which muscular tension remains the same throughout the ROM.

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


PlyometricPlyometric

Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex.

Examples are drop jumps and countermovement jumps.

Any movement where rapid eccentric contraction of agonist is followed by rapid concentric contraction of same can be plyometric.


Variable ResistanceVariable Resistance

An eccentrically shaped cam controls resistance arm length.

An attempt to vary the resistance through the ROM by using a constantly changing resistance moment arm. Fig 16.3


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

throughout ROM.

Fig 16.4

IsokineticIsokinetic


MODIFICATION OF COMMON MODIFICATION OF COMMON EXERCISE TO FIT PROGRESSIVE EXERCISE TO FIT PROGRESSIVE RESISTANCE CONCEPTRESISTANCE CONCEPT

Can be done by;1. Increasing the length of the resistance

arm.AND/OR

2. Increasing the magnitude of the resistance.


The CrunchThe CrunchProgressive Resistance SeriesProgressive Resistance Series

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


DiscussionDiscussion

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

Fig 16.5


Nontraditional Abdominal Nontraditional Abdominal ExercisesExercises

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 labile surfaces are effective for

increasing core strength.


Increased Muscular Effort Increased Muscular Effort Throughout ROMThroughout ROM

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

Adding weights (increases resistance force).

Fig 16.6


Principles for Selecting Principles for Selecting Abdominal exercisesAbdominal 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.


The Push-upThe Push-up Progressive Resistance SeriesProgressive Resistance Series

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.


DiscussionDiscussion

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

Fig 16.11


The Pull-upThe Pull-upProgressive Resistance SeriesProgressive Resistance Series1. Bent-arm hang, 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.


EVALUATING EXERCISESEVALUATING EXERCISES

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

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?


EVALUATING EXERCISESEVALUATING EXERCISES

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?


Chapter 16:Chapter 16:Kinesiology of Kinesiology of Fitness and ExerciseFitness and Exercise

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© 2008 McGraw-Hill Higher Education. All Rights Reserved. Chapter 16: Kinesiology of Fitness and Exercise KINESIOLOGY Scientific Basis of Human Motion,