Transcript Document

CHAPTER 15:
KINESIOLOGY OF
FITNESS AND EXERCISE
KINESIOLOGY
Scientific Basis of Human Motion, 12th edition
Hamilton, Weimar & Luttgens
Presentation Created by
TK Koesterer, Ph.D., ATC
Humboldt State University
Revised by Hamilton & Weimar
McGraw-Hill/Irwin
Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.
Objectives
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 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.
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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.
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DEVELOPING 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.
15-4
Limitations 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.
15-5
Types of Stretching
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.
15-6
Active 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.
Fig 15.1
15-7
Passive Stretching
 Requires the help of another
person or gravity.
 Partner stretches
 Example is quadriceps
stretching.
Fig 15.2
15-8
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.
15-9
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.
15-10
Concentric 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.
15-11
Eccentric 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.
15-12
Isometric 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.
15-13
Isotonic
 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.
15-14
Isokinetic
 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
15-15
Plyometric
 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.
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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.
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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.
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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.
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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.
15-20
Risk 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.
15-21
STRENGTH TRAINING
 Most commonly used:
 Resistance machines
 Hand weights
 Free weights
 Use the principle of progressive
resistance.
 Varied enough to strengthen whole
body.
15-22
Core Strengthening


Core: Vertebral column and its’ supporting
structures and musculature.
Strengthening provides:




Stability
Load handling
Safety
Pelvic Girdle must also be considered.
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The Crunch
Progressive 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.
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Discussion
 Example of the effect that lengthening
the resistance moment arm has on effort
needed.
Fig 15.5
15-25
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.
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Increased Muscular Effort
Throughout ROM
 Moving center of
gravity towards head
(lengthens resistance
arm).
 Adding weights
(increases resistance
force).
Fig 15.6
15-27
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. Overall spine health will determine
positioning of spine and pelvis and
need for core strengthening.
15-28
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.
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Discussion
 As proportion of RA to
EA increases in size, the
effort in relation to the
resistance also must
increase.
Fig 15.11
15-30
The Pull-up
Progressive Resistance Series
1. Bent-arm hand, chin above bar.
2. Reverse pull-up: slowly let down from bentarm 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.
15-31
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?
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EVALUATING 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?
15-33