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.
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. 15-2
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. 15-3
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. 15-4
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. 15-5
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 15-6
Passive Stretching Requires the help of another person, gravity, or other body part. Partner stretches (dangerous) Example is Quadriceps stretching or a Triceps stretch Fig 15.2 15-7
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. 15-8
Concentric Exercise Generally, involves lifting free weights or stack weights. 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. 15-9
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. 15-10
Isometric Exercise Involves no change in muscle length. Involves no motion (opposing a non movable object). Primary use is for rehabilitation of joints with limited ROM due to injury. 15-11
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. Weight Training Machines with an elliptical cam-shaft (see fig 15.3). 15-12
Isokinetic Exercise at a constant speed.. No acceleration. Fig 15.4 15-13
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. 15-14
Exercise Order Exercise order: multi-joint done before single joint large muscle groups before smaller groups high intensity before low intensity 15-15
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 your breath while exercising 15-16
STRENGTH TRAINING Most commonly used: Resistance machines Hand weights Free weights Use the principle of progressive resistance. Varied enough to strengthen whole body. 15-17
Core Strengthening Abdominal Exercises Sit-ups (crunch) (avoid extreme spine flexion) Straight leg raises Back Exercises Back-ups Superman (avoid or use with caution) 15-18
Upper and Lower Body Upper Body Strengthening Push-ups (avoid sagging back and/or elevated hips) Lower Body Strengthening Squat (avoid bending knee past the 90 degree angle) 15-19