Chapter 16 Kinesiology of Fitness and Exercise KINESIOLOGY

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Chapter 16: Kinesiology of Fitness and Exercise KINESIOLOGY Scientific Basis of Human Motion, 11

Chapter 16: Kinesiology of Fitness and Exercise KINESIOLOGY Scientific Basis of Human Motion, 11 th edition Hamilton, Weimar & Luttgens Presentation Created by TK Koesterer, Ph. D. , ATC Humboldt State University Revised by Hamilton & Weimar © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Objectives 1. 2. 3. 4. 5. 6. Define flexibility, muscular strength, and endurance, and

Objectives 1. 2. 3. 4. 5. 6. Define flexibility, muscular strength, and endurance, and state how each can be developed. State the principles that should be followed in exercise for flexibility. Develop an exercise for improving range of motion. Describe 4 exercise programs for muscle strength. Identify advantages and disadvantages of each type of strength and endurance program. Develop a graded exercise series for strengthening and justify the selection and order of the exercises using the outline for kinesiology analysis. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

KINESIOLOGY AND EXERCISE PROGRAMS Increase in rates of obesity and in active life span

KINESIOLOGY AND EXERCISE PROGRAMS Increase in rates of obesity and in active life span have given new importance to exercise in any form. n Movement specialists need to provide safe and effective means of exercise. n Kinesiologist focuses on forces causing motion. n Physiologist focuses on energy sources and demands. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

DEVELOPING FLEXIBILITY Flexibility - ability of the tissues surrounding a joint to yield to

DEVELOPING FLEXIBILITY Flexibility - ability of the tissues surrounding a joint to yield to stretching without interference or opposition and then to relax. n Tissues stretched include ligaments, fasciae, and other connective tissue, as well as antagonistic muscles. n Flexibility can prevent pain and injury, and improve athletic performance. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

DEVELOPING FLEXIBILITY Flexibility is joint and activity specific. n ROM about a joint depends

DEVELOPING FLEXIBILITY Flexibility is joint and activity specific. n ROM about a joint depends on the structure of the joint and the pattern of movement. n A general program should include exercises that stretch the tissues crossing the lower back, hip, shoulder, knee, and ankle. n Other exercises should be added as appropriate for the demands of a given activity. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Ballistic vs. Static Stretching n Static: gradual stretching up to the point of discomfort,

Ballistic vs. Static Stretching n Static: gradual stretching up to the point of discomfort, and hold for a minimum of 30 sec. n n preferred method, less tissue damage. Ballistic: consist of active bouncing, that uses momentum to stretch tissues. n n n may trigger stretch reflex. to develop dynamic flexibility. base flexibility; slow; small ROM stretches; increased to fast, large ROM stretches. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Active Stretching Antagonists of joint action are stretched by concentric contraction of contralateral muscles.

Active Stretching Antagonists of joint action are stretched by concentric contraction of contralateral muscles. n May be used with almost any joint or body part. n Active-assisted may also be used. n Fig 16. 1 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Passive Stretching n Requires the help of another person or gravity. n Partner stretches

Passive Stretching n Requires the help of another person or gravity. n Partner stretches n Example is quadriceps stretching. Fig 16. 2 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching Combinations of sustained static stretch and muscular contraction. n

Proprioceptive Neuromuscular Facilitation (PNF) Stretching Combinations of sustained static stretch and muscular contraction. n Basis is to avoid triggering a stretch reflex, and to make positive use of the tendon reflex and reciprocal inhibition. n Types include: repeat contraction, slow reversal-hold, rhythmic stabilization, hold-relax, and contract-relax methods. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Limitations to Stretching n When desired outcome is explosive power, acute stretching immediately prior

Limitations to Stretching n When desired outcome is explosive power, acute stretching immediately prior to performance is detrimental. n Stretching may be less than effective at preventing delayed onset muscle soreness. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

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

Contraindicated Stretches Hypermobility, or excessive flexibility may lead to joint instability or injury. n Care must be taken to avoid stretches which may produce undue laxity in supporting soft tissue structures. n The following are some examples of contraindicated stretching techniques: n n Hurdler’s stretch, standing toe touches, and deep knee bends. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

EXERCISES FOR MUSCLE STRENGTH AND ENDURANCE n n n Strength: force a muscle can

EXERCISES FOR MUSCLE STRENGTH AND ENDURANCE n n n 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. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Concentric Exercise Generally, involves lifting free weights or stack weights. n Resistance of contracting

Concentric Exercise Generally, involves lifting free weights or stack weights. n Resistance of contracting muscle/s is the product of weight & length of resistance arm. n Maximum resistance only occurs when the resistance is acting at right angles to the lever. n Repetition maximum (RM) is the resistance a muscle can lift a given number of times. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Eccentric Exercise n The return movement of concentric exercise. n Eccentric contraction can sustain

Eccentric Exercise n The return movement of concentric exercise. n 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. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Principles Relating to Muscle Strength and Endurance Overload: a muscle must be exercised beyond

Principles Relating to Muscle Strength and Endurance Overload: a muscle must be exercised beyond its normal limits in order to improve strength or endurance. n Specificity: training must be specific to meet the demands of an activity. n 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. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Principles Relating to Muscle Strength and Endurance Training dose: two-three times a week, more

Principles Relating to Muscle Strength and Endurance Training dose: two-three times a week, more advanced, three-five times per week. n Mechanical efficiency: n n 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. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Principles Relating to Muscle Strength and Endurance n Open vs. closed kinetic chain: n

Principles Relating to Muscle Strength and Endurance n Open vs. closed kinetic chain: n n 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. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Principles Relating to Muscle Strength and Endurance Maintenance: once developed, may be maintained with

Principles Relating to Muscle Strength and Endurance Maintenance: once developed, may be maintained with less frequent sessions. n Symmetry: balance between joint flexibility and strength must be maintained. n Anthropometry: all individuals should not be expected to perform to the same level. n Age: use caution with children; beneficial for elderly - ACSM guidelines. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Risk Factors n Avoid motion to limits of cervical or lumbar flexion and hyperextension.

Risk Factors n Avoid motion to limits of cervical or lumbar flexion and hyperextension. n combinations of motions of the vertebral column. n forcing knee joint into extreme flexion or hyperextension. n n Never hold the breath while exercising. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Strength and Endurance Exercise Programs n Most exercise programs use resistance applied in either

Strength and Endurance Exercise Programs n Most exercise programs use resistance applied in either isometeric, isotonic, or isokinetic manner. n Isotonic and isokinetic exercises can be done either concentrically or eccentrically. n Isometric exercise uses a static contraction. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Isometric Exercise n Involves no change in muscle length. n Muscles contract in a

Isometric Exercise n Involves no change in muscle length. n Muscles contract in a static contraction in opposition to a immovable load. n Only increases strength within a limited ROM around the actual joint angle at which contraction occurred. n Primary use is for rehabilitation of joints with limited ROM due to injury. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Isotonic n. A combination of the terms “constant” and “tension”. n Technically means: exercise

Isotonic n. A combination of the terms “constant” and “tension”. n Technically means: exercise in which muscular tension remains the same throughout the ROM. n Many use “isotonic” to describe lifting of free weights which is actually a constant external resistance. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

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

Plyometric Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex. n Examples are drop jumps and countermovement jumps. n Any movement where rapid eccentric contraction of agonist is followed by rapid concentric contraction of same can be plyometric. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Variable Resistance An eccentrically shaped cam controls resistance arm length. n An attempt to

Variable Resistance An eccentrically shaped cam controls resistance arm length. n An attempt to vary the resistance through the ROM by using a constantly changing resistance moment arm. n Fig 16. 3 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Isokinetic n n n Exercise at a constant speed. Cybex, Biodex, Kincom are examples.

Isokinetic n n n 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 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

MODIFICATION OF COMMON EXERCISE TO FIT PROGRESSIVE RESISTANCE CONCEPT Can be done by; 1.

MODIFICATION OF COMMON EXERCISE TO FIT PROGRESSIVE RESISTANCE CONCEPT Can be done by; 1. Increasing the length of the resistance arm. AND/OR 2. Increasing the magnitude of the resistance. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

The Crunch Progressive Resistance Series 1. 2. 3. 4. 5. 6. Eccentric crunch: slowly

The Crunch Progressive Resistance Series 1. 2. 3. 4. 5. 6. Eccentric crunch: slowly curl down from sitting, hands on thighs. Push back up to sitting position using hands. Repeat. Crunch, hands under thigh to help pull up. Crunch, hands resting lightly on thighs. Crunch, fingertips on shoulders and elbows reaching forward. Crunch, holding weight. Crunch on inclined board © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Discussion n Example of the effect that lengthening the resistance moment arm has on

Discussion n Example of the effect that lengthening the resistance moment arm has on effort needed. Fig 16. 5 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Nontraditional Abdominal Exercises n Abdominal strengthening can be done with the aid of a

Nontraditional Abdominal Exercises n Abdominal strengthening can be done with the aid of a device. Many “ab-exercisers” are available. n Must be carefully examined and researched for effectiveness and safety. n Some using labile surfaces are effective for increasing core strength. n © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Increased Muscular Effort Throughout ROM Moving center of gravity towards head (lengthens resistance arm).

Increased Muscular Effort Throughout ROM Moving center of gravity towards head (lengthens resistance arm). n Adding weights (increases resistance force). n Fig 16. 6 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Principles for Selecting Abdominal exercises Performer must be able to prevent tilting of the

Principles for Selecting Abdominal exercises 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. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

The Push-up Progressive Resistance Series 1. 2. 3. 4. 5. On hands & knees,

The Push-up Progressive Resistance Series 1. 2. 3. 4. 5. On hands & knees, push up. On hands & knees, hip extended, 1/2 push up. Same as #2, full push up. Push up position, feet on floor, hands on fourth or fifth step, push up. Continue, placing hands on lower step. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Discussion n As proportion of RA to EA increases in size, the effort in

Discussion n As proportion of RA to EA increases in size, the effort in relation to the resistance also must increase. Fig 16. 11 © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

The Pull-up Progressive Resistance Series 1. 2. 3. 4. 5. Bent-arm hang, chin above

The Pull-up Progressive Resistance Series 1. 2. 3. 4. 5. Bent-arm hang, chin above bar. Reverse pull-up: slowly let down from bentarm hang. Modified pull-up from low bar with body in semi-supine hanging position, arms straight, heels on floor, and body straight, pull-up. Standing on bench high enough to permit subject to grasp bar with elbows partially flexed, pull up the rest of the way. Basic pull-up. For advanced work, attach weight to waist. © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

EVALUATING EXERCISES 1. 2. 3. 4. 5. What is the purpose of the exercise?

EVALUATING EXERCISES 1. 2. 3. 4. 5. What is the purpose of the exercise? How effectively does it accomplish the purpose? Does it violate any principles of good mechanics? What are the chief joint and muscular actions involved it it? What are its’ intensity and difficulty? © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

EVALUATING EXERCISES 6. 7. 8. Are there any elements of danger, injury, or strain

EVALUATING EXERCISES 6. 7. 8. Are there any elements of danger, injury, or strain against which precautions should be taken? Is it likely to produce any undesirable or harmful responses against which the performer should be on guard? If the exercise is a difficult one, what preliminary exercise would serve to prepare the performer for it? © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.

Chapter 16: Kinesiology of Fitness and Exercise © 2008 Mc. Graw-Hill Higher Education. All

Chapter 16: Kinesiology of Fitness and Exercise © 2008 Mc. Graw-Hill Higher Education. All Rights Reserved.