Ace Personal Trainer Chapter 3

7/30/2019 Ace Personal Trainer Chapter 3

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Chapter 3:

Applied Kinesiology

Chapter 3:Chapter 3:

Applied KinesiologyApplied Kinesiology

ACE Personal Trainer Manual

Third Edit ion


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IntroductionIntroductionIntroduction

Kinesiology is t he st udy of t he bodys inf init enum ber of movement s, posit ions, and posturesand is grounded in the principles of t w o (2)

sciences: anat omy and mechanics.

Biomechanics is mechanics applied t o livingthings.


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BiomechanicsBiomechanicsBiomechanics

Mot ion is a change in an object s posit ion inrelat ion to another obj ect .

I t is necessary t o choose a reference point t odeterm ine whether an object is moving or at rest .

There are tw o (2) prim ary reference points in t hebody: t he joint s and segment s.


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Segments are body part s betw een t w o (2) j oints.

Ex., upper-arm segment bet w een t he shoulder & elbow

There are four (4) basic types of mot ion:1. Rot ary ( t ied dow n at a f ixed point)

2. Translatory (m oves in st raight l ine, same direct ion &speed)

3. Curvil inear ( rotary & t ranslatory work t oget her f or t hemotion)

4. General plane mot ion (m otions are simult aneouslyl inear & rotary)


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A force is something t hat t ends t o cause mot ion.Simply st ated, it is a push or pull exert ed by oneobject on another.

Mot ive force causes an increase in speed or a changein direct ion

Resist ive force resist s t he mot ion of another ext ernalforce


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There are several terms used in k inesiology t odescribe the various muscular act ions as itrelates t o force:

Concent ric muscle act s as t he mot ive force andshor tens as it creates muscle tension

Eccent ric muscle act s as t he resist ive force andlengt hens as it creates muscle tension

I somet ric muscle t ension is creat ed but no apparentchange in lengt h occurs


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Flexion and ext ension occur in t he sagit t al plane.


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Abduct ion and adduct ion occur in t he frontalplane.


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Body segments w ork as a system of levers asthey rotate around the j oint s. A lever is a rigidbar w ith a f ixed point around w hich it rotates

w hen an external force is applied.

The axis of rotat ion is t he imaginary line or pointabout w hich t he lever rotates. I t int ersects t hecenter of t he joint and is perpendicular t o t heplane of movement .


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Physical Laws Affecting MotionPhysical Laws Affecting MotionPhysical Laws Affecting Motion

Overuse and st ress inj ur ies can result f rom thebodys inabilit y t o w it hstand impact and react ionforces.

Overuse and st ress inj ur ies can occur in w eight -t raining act ivit ies w hich involve momentum:

The force of t he t issues involved in stopping t he

mot ion must match t he mass of t he w eight andbody segment mult iplied by t he accelerat ion of

t he w eight and body segment .


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More resist ance can be created w it h t he sameamount of w eight by moving t he w eight fart herfrom t he w orking j oint.

To lessen t he resistance as fat igue occurs, movethe w eight closer t o the w orking joint .


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There are several k inds of muscle fiber arrangements:

Penniform ( fibers l ie diagonal t o t he line of pull)

Longit udinal ( fibers run in t he same direct ion as t he muscle)

The line of pull i s generally t hought of as a st raight l inebetw een t he muscles t w o (2) points of at t achment .

Most of t he bodys muscles are penni form muscles w hichare designed for higher force product ion t han longitudinal.


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Balance & AlignmentBalance & AlignmentBalance & Alignment

The bodys cent er of gravit y is t he point at w hichit s mass is considered to concent rate and w hereit is balanced on eit her side in all planes ( f rontal,

sagit t al, t ransverse) .

The bodys center of mass is also considered tobe it s center of gravit y.


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Balance & AlignmentBalance & AlignmentBalance & Alignment

To maint ain balance w it hout moving, a personsline of gravity must fall w it hin t he base ofsupport.

A large, w ide base of suppor t is more st able t hana small, narrow one; t hus, st anding w it h onesfeet apart and t oes t urned out is more stable

than placing t hem parallel and close together.


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Posture & Muscle ImbalancePosture & Muscle ImbalancePosture & Muscle Imbalance

Neut ral alignment occurs w hen t he part s of t hebody are balanced and symmet r ical around t heline of gravity: t he right and left halves of t he

body are mir ror images of each other and t hebody is balanced from the front t o the backallow ing t he spine to display it s natural curves.


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Muscular imbalances manifest t hemselves in apersons posture and alignment and arefrequent ly inf luenced by w ork and standing,

sit t ing, and moving habit s.


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Kyphosis- lordosis increase in t he norm alinw ard curve of t he lowback, of t en accompanied

by a prot ruding abdomenand but t ocks, outw ardcurve of t he thoracicspine, rounded shoulders,and forw ard-t i l t ed head.


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Scoliosis is a lat eral curveof t he spine. There areusually tw o curves onopposite sides of t he spine

that compensate for eachother.


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Neck flexorsCervical ext ensors, uppertrapezius

Forward-Head

Erector spinae of the thor acic spine,

scapular adductors (mid & low ertrapezius)

I nt ernal oblique, shoulder

adductors (pectoralis andlati ssimus), intercostalsKyphosis

Oblique abdominals, hip extensorsUpper abdominals, hip f lexorsSway-Back

Low er back ( erectors), hip flexorsUpper abdominals, hip ext ensorsFlat-Back

Abdominals (especially obliques),hip extensors

Low er back ( erectors), hipflexors

Lordosis

Possible Weak MusclesPossible Tight MusclesMalalignment


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Human Motion TerminologyHuman Motion TerminologyHuman Motion Terminology

Agonist (prime mover) a muscle that causes adesired mot ion.

Antagonist muscles t hat have t he potent ial tooppose t he act ion of t he agonist .

Ex., if shoulder flex ion is t he desired act ion (w it hout

gravit y as a factor) , the shoulder f lexors are theagonist s and t he shoulder ext ensors are t heantagonists.


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Synergist muscles t hat assist t he agonist incausing a desired act ion; may act as j ointst abilizers or may neut ralize rotat ion.

Co-cont ract ion w hen the agonist andant agonist s cont ract t ogether and a j oint mustbe stabilized.

Stabilizer muscles t hat must co-cont ract t oprotect a j oint and maint ain alignment .


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I somet ric no visible movement occurs and resistancematches t he muscular t ension.

Ex., bodybuilders use isomet ric act ion w hen t hey st rike a poseto show their muscle development .

Concent ric the muscle shor tens and overcomes aresist ive force.

Ex., the biceps brachii act concent r ically in t he up-phase of abiceps curl w it h a dumbbell.

Eccent ric the muscle lengt hens and produces force; put t ing on the brakes.

Ex., t he biceps brachii act eccent rically in the return phase of abiceps curl performed w it h a dumbbell.


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Muscles & Movements of the Pelvis &

Lower Extremity

Muscles & Movements of the Pelvis &Muscles & Movements of the Pelvis &

Lower ExtremityLower ExtremityPelvis & Lum bar Spine Neut ral spine is t he cent ral posit ion of t he

lum bar spine and pelvis, not f lexed, extended,t i l t ed, or rotated.

Hyperextension is t he ext reme or excessiveext ension of t he j oint .

Mot ion of t he lumbar spine includes f lexion,extension, hyperextension, lat eral flexion, androtation.


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Lower Extremity


Lower ExtremityLower ExtremityLumbar Extensors

The erector spinae muscles ext end, hyperext end,and laterally f lex t he spine.

To st rengthen t he erector spinae muscles, use anext ension machine or f lex forw ard over t he edgeof a bench, table, or st abilit y ball for full range ofmotion.


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Lower Extremity


Lower ExtremityLower ExtremityLumbar Extensors

To st retch t he erector spinae, lie supine w it h t hehips and knees f lexed tow ard the shoulders.

An important part of t raining the lumbar musclesis holding t he low er back in neut ral w hen lift ingheavy obj ect s and perform ing squats and lunges,part icular ly w hen using resistance.


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Lower Extremity


Lower ExtremityLower ExtremityLumbar Flexors

The most superf icial of t he abdominal musclesare the external obliques.

The aponeurosis forms t he out er layer of t heconnect ive-t issue sheath t hat covers t he rectusabdominis muscle.


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Lower Extremity


Lower ExtremityLower ExtremityLumbar Flexors

The deepest abdominal muscle is t he t ransversusabdominis.

One w ay to t rain t he abdominals t o stabilize t hepelvis against t he changing resistance of movingarm s & legs is t he press-and-reach exercise.


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Lower Extremity


Lower ExtremityLower ExtremityMuscles Act ing t o Til t t he Pelvis

Act ive ant er ior pelvic t ilt is achieved bycont ract ion of the iliopsoas muscle and/ or t he

low er-back muscles, depending on t he bodysposit ion relat ive t o gravit y.

The t ilt -and-cur l is an exercise used t o t rain t heabdominals t o act ively flex t he spine through thefull range of mot ion.


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Muscles Acting at the Hip JointMuscles Acting at the Hip JointMuscles Acting at the Hip Joint

Ant erior Hip Muscles

The ant erior hip muscles include:

I l iopsoas

Rectus femor is

Sartorius

Tensor fasciae lat ae

Pectineus

The iliopsoas is actually t hree (3) muscles:1. Psoas major

2. Psoas minor

3. I l iacus


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Posterior Hip Muscles

The hip ext ensor muscles include:

Glut eus maxim us

Hamst rings (b iceps femor is, semim embranosus,semitendinosus)

The largest muscle in t his group is t he glut eus

maximus.


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Posterior Hip Muscles

To st ret ch the hamst r ings, combine an anter iort i lt of t he pelvis w it h hip flexion and knee

extension.


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Medial Hip Muscles The muscles located medial t o the hip j oint

adduct and int ernally rotate t he hip. Theyinclude: Pectineus

Adductor magnus, m inim is, longus, & brevis

Gracilis

These muscles funct ion pr imarily as t highstabilizers, especially dur ing movement such aslunges.


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Medial Hip Muscles

The medial hip muscles can be t rained by doingsquats w it h t he knees held t ogether or by

placing a ball betw een t he knees.


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Muscles Acting at the Knee JointMuscles Acting at the Knee JointMuscles Acting at the Knee Joint

The knee is a hinge joint , so for general t rainingpurposes, pr imary mot ions are f lexion &extension.


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Ant erior Muscles

The knee extensors are t he four (4) quadricepmuscles:

Rectus femoris Vastus medialis

Vast us int ermedius

Vastus lateralis


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Ant erior Muscles

Dur ing a squat , t he hip & knee extensorscont ract eccent rically t o cont rol hip & knee

flexion to the down-phase of t he movement .

The mot ive forces are the weight of t he torso andupper body.

The resist ive forces are the eccent r iccont ract ions of t he hip and knee extensors.


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Ant erior Muscles

The best w ay t o avoid a knee inj ury in squat s &lunges is t o lim it t he degree of knee flexion to no

more than 90 degrees.


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Posterior Muscles

The pr imary knee f lexors are t he hamst rings.

The secondary knee f lexors include thegast rocnemius, sart or ius, gracil is, and poplit eus.

The poplit eus is a st abilizer t hat prevents kneedislocat ion w hen a squat t ing posit ion ismaintained. I t also unlocks t he knee by inw ardlyrotat ing from t he anatomical posit ion.


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Posterior Muscles Act ing at t he Ank le

The primary funct ion of the plant arf lexors is t orotate the leg (and everyt hing above it ) around

the ankle.

The gast ronomies and soleus both w ork t oelevate the heel; how ever, t he soleus w orks t o

elevate the heel w hen t he knee is bent .


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Ant er ior Muscles Act ing at t he Ank le The dorsif lexors are the fi rst line of defense in

high-impact act ivit ies w it h regard t o shockabsorption.

The dorsif lexors also cont rol foot movement simportant t o balance during w alking & running,part icularly on uneven ground.

Toe-t apping w ill provide a t horough warm -up &st rengthening of t he dorsif lexors.


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Upper-Body MusclesUpperUpper--Body MusclesBody Muscles

Shoulder and upper-arm movement s are t heresult of a combinat ion of movement s of severalj oint s, pr imar ily t he scapulae and t heglenohumeral j oint . This synchronizat ion isknow n as scapulohumeral movement .

Ret ract ion scapular adduct ion

Prot ract ion scapular abduct ion


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Poster ior shoulder girdle muscles connect t hescapula to the back of t he head & t orso,part icular ly t he spine. They include:

Trapezius

Rhomboids major & minor

Levator scapulae


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Ant er ior shoulder girdle muscles at t ach thescapulae t o t he front of t he chest . They include:

Serrat us ant erior

Pectoralis minor


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The shoulder is called the glenohumeral joint . I tis t he art iculat ion betw een t he glenoid fossa oft he scapula and t he humerus. I t is a mult iaxialj oint .


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The rotator cuf f muscles rot ate t he shoulder j ointand are located on the scapula. They arestabilizers as w ell as movers.

The rot ator cuf f muscles can be remembered asSI TS:

S - supraspinatus

I - inf raspinatus T teres minor

S - subscapularis

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