Chapter 16: Kinesiology of Fitness and Exercise

1. Chapter 16:Kinesiology of Fitness and Exercise KINESIOLOGY Scientific Basis of Human Motion, 10th edition Luttgens & Hamilton Presentation Created by TK Koesterer, Ph.D., ATC Humboldt State University

2. Objectives 1. Define flexibility, muscular strength, and endurance, and state how each can be developed 2. State the principles that should be followed when prescribing or engaging 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 muscle strength and endurance program 6. Develop graded exercise series for strengthening and justify the selection and order of the exercises using the outline for kinesiology analysis

3. KINESIOLOGY AND EXERCISE PROGRAMS Calisthenics: the science of bodily exercise without apparatus, or with light hand apparatus, to promote strength and gracefulness Greek origins: apropu-kalos = beauty, and sthenos = strength Kinesiologist focuses on forces causing motion Physiologist focuses on energy sources and demands

4. DEVELOPING FLEXIBILITY Flexibility is the 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 improved athletic performance

5. DEVELOPING 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

6. Ballistic vs. StaticStretching 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

7. Active 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

8. Passive Stretching Requires the help of another person or gravity Partner stretches Example is quadriceps stretching

9. Proprioceptive 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

10. Risk Factors in Flexibility 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

11. EXERCISES FOR MUSCLE STRETNGH 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

12. 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

13. Principles Relating to Muscle Strength and Endurance 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 Frequency: three to five times per week Exercise order: muscle has a rest between exercises, and weaker muscles exercised last

14. 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 Gravity: maximum resistance when working directly in opposition to gravity Anthropometry: all individuals should not be expected to perform to the same Age: use caution with kids; beneficial for elderly - ACSM guidelines

15. Risk Factors Avoid motion to limits of cervical or lumbar flexion and hyperextension Avoid combinations of motions of vertebral column Avoid forcing knee joint into extreme flexion or hyperextension Never hold the breath while exercising

16. Strength and Endurance Exercise Programs There are five types of exercise that are used to strength and endurance programs, each using a different type of contraction Concentric Eccentric Isometric Isotonic Isokinetic

17. Concentric Exercise Generally, involves lifting free weights Resistance of contracting muscle/s is the product of weight & length of resistance arm Maximum resistance only occurs when gravity is acting at right angles to the lever Limitation is inability to impose maximum tension through ROM Repetition maximum (RM) is the resistance a muscle can lift a given number of times

18. Eccentric Exercise The return movement of concentric exercise Eccentric contraction can sustain more tension and can be more effectively in strength development, although is more damaging to the muscle and requires more rest between training sessions Plyometric Exercises: eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex

19. Isometric Exercise Involves no change in muscle length When 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

20. Isotonic 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

21. Nautilus First to develop a cam An attempt to vary the resistance through the ROM by using a constantly changing resistance moment arm

22. Isokinetic Exercise at a constant speed Cybex first attempt Angular velocity may be preset to selected rate Resistance accommodate to the force applied Maximal resistance throughout ROM

23. MODIFICATION OF COMMON EXERCISE TO FIT THE PROGRESSIVE RESISTANCE CONCEPT Can be done by either or both or two ways; 1. Increasing the length of the resistance arm 2. Increasing the magnitude of the resistance

24. The Curl Sit-upProgressive Resistance Series 1. Reverse curl: slowly curl down form sitting position with hands on thighs. Push back up to sitting position using hands. Repeat. 2. Curl sit-up, hands under thigh to help pull up. 3. Curl sit-up, hands resting lightly on thighs 4. Curl sit-up, fingertips on shoulders and elbows reaching forward 5. Curl sit-up, holding weight 6. Curl sit-up on inclined board

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

26. Increased Muscular Effort Throughout ROM Moving center of gravity towards head or adding weights

27. 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. Back bends which stretch the abdominals are not desirable for strengthening

28. The Push-up Progressive 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

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

30. The Pull-upProgressive Resistance Series 1. Bent-arm hand, chin above bar 2. Reverse pull-up: slowly letdown from bent-arm hang 3. Modified pull-up from low bar with body in semi-supine hanging position, arms straight, heels n 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. Pull-up with weights attached to waist

31. EVALUATING 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?

32. EVALUATING EXERCISES 6. Are there any elements of danger, injury, or strain against which precautions should be taken? 7. Is it likely to call forth 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?