1. CHAPTER 15: KINESIOLOGY OF FITNESS AND EXERCISE
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.

2. Objectives
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 various types 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. May be used with almost any joint or body part.
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

8. Requires the help of another person or gravity. Partner stretches
Passive Stretching
Fig 15.2
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. 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.

11. 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.

12. 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.

13. 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.

14. 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. Isokinetic Exercise at a constant speed.
Fig 15.4
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.

16. 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.

17. 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.

18. 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.

19. 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.

20. 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.

21. Risk Factors Avoid Never hold the breath while exercising.
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.

22. STRENGTH TRAINING Most commonly used:
Resistance machines
Hand weights
Free weights
Use the principle of progressive resistance.
Varied enough to strengthen whole body.

23. Core Strengthening
Core: Vertebral column and its’ supporting structures and musculature.
Strengthening provides:
Stability
Load handling
Safety
Pelvic Girdle must also be considered.

24. The Crunch Progressive Resistance Series
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.

25. Discussion
Example of the effect that lengthening the resistance moment arm has on effort needed.
Fig 15.5

26. 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.

27. Increased Muscular Effort Throughout ROM
Moving center of gravity towards head (lengthens resistance arm).
Adding weights (increases resistance force).
Fig 15.6

28. Principles for Selecting Abdominal exercises
Performer must be able to prevent tilting of the pelvis and hyperextension of the lumbar spine.
Strengthen all abdominal muscles.
Overall spine health will determine positioning of spine and pelvis and need for core strengthening.

29. The Push-up Progressive Resistance Series
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.

30. Discussion
Fig 15.11
As proportion of RA to EA increases in size, the effort in relation to the resistance also must increase.

31. The Pull-up Progressive Resistance Series
Bent-arm hand, chin above bar.
Reverse pull-up: slowly let down from bent-arm 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.

32. EVALUATING EXERCISES What is the purpose of the exercise?
How effectively does it accomplish its 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?

33. EVALUATING EXERCISES
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?