Dr. Erin M. NitschkeNSCA-CPT

ACE Health Coach & Fitness Nutrition Specialist

Outline� Muscle Movement� Types of Muscular Contraction� Flexibility/Stretching� Types of Stretching� The Stretch Reflex� Benefits of Exercise

� Joints, Muscles, Bones

EssentialsofKinesiology(Movement)� Movement is accomplished by a complex system of

levers and pulleys.� Movement Structures

� Bones - levers� Joints – pivot points� Muscles – pulleys � Connective tissues

MovementFact:TakeNote…� Movement cannot occur if one of the key elements is

missing.� All are integrally related and each perform a specific

role.

Bones– OurLevers� Bones – what do they do?

� The relatively light, strong structure provides leverage, support, and protection.

Joints– OurPivotPoints� Joints – what do they do?

� Junctions of bones vary in allowable movement. Some are freely movable while others are fixed.� Examples?

ConnectiveTissue- Attachment� What role does connective tissue play?

� Attaches muscle to bone – tendons

� The BOTTOM LINE: Both ends of muscle MUST be attached by connective tissue to bone for movement to occur.

SkeletalMuscle– OurPulleys� Virtually all body movements involve the action of

more than one muscle. BUT each has a different role.� Agonists� Antagonists� Synergists� Stabilizers

Agonistsvs.Antagonists� The muscle most directly involved in bringing about a

movement is the� Agonist

� The muscle that works to slow down or stop the movement is called the� Antagonist

Synergists&Stabilizers� A muscle that assists indirectly in movement is

referred to as� Synergists

� A muscle that provides the necessary support to assist in holding the rest of the body in place while movement occurs is referred to as� Stabilizer (or Fixator)

Examples� Keep in mind 2 things:

� Agonists and antagonists are located on the opposite sides of the affected joint.

� Synergists are located on the same side of the joint near the agonist.

AgonistandAntagonistActivity

AnyOtherExamples?� Abs/Back� Shins/Calves

Types of Contractions

Static

Isometric(same length)

No change in length occurs

Dynamic

Isotonic(same tone)

Concentric

Shortening Phase

Eccentric

Lengthening Phase

Isokinetic (same speed)

Examples

Are these isotonic, isometric, or isokinetic?

Cont…

Flexibility� Defined: range of motion about a joint.� Achieved through stretching exercises.

HowisROMUsed?� In other words, why is improving ROM and flexibility

important?� Short/Long term increase of ROM� Short term injury prevention (conflicting data)� Short term relief of cramp and DOMS� Short/Long term increase in muscle performance� Long term injury prevention

WhatlimitsROMandFlexibility?� Connective tissue� Scar tissue� Muscle mass (too much)� Injury� Pain/Spasm� Weakness� Joint structure – No joint created equal� Age� Gender

TypesofFlexibility– 2Groups

Static

Static Passive PNF

Dynamic

Ballistic

TypesExplained:Static� End position is held for 10-30 seconds. Most

commonly applied type (and recommended).� Stretches are repeated.

TypesExplained:Passive� External force is applied to complete the stretch

TypesExplained:PNF� What is PNF?

� Proprioceptive neuromuscular facilitation� “partner assisted”.

TypesExplained:Ballistic� Performing movement actively. � Common among trained athletes and in sport specific

warm-ups.

ScienceofStretching� The Stretch Reflex

� A protective mechanism

AmericanCollegeofSportsMedicine� Flexibility and general stretching exercises that

emphasize the major muscle groups at least 2 to 3 days/week.

� Often used as a cool-down exercise. Why?

BenefitsofExercise…� Group Brainstorm

BenefitsofExercise…� Joints

� Decreased aches and pains.� Possible decreased risk of injury.� Reversal of age-related decline in flexibility.� Arthritis treatment modality

� Muscles� Improved posture/appearance� With weight training, ROM can increases� Possible decreased risk of injury.� Recovery from injury. (Therapy)� Reversal of age-related decline in flexibility.� Enhanced athletic performance.� Enhanced ability to move freely and easily. (ADLs)

� Bones� Increased bone density (weight bearing)***� Possible decreased risk of injury (due to stronger bones)

Cautions� Arthritic/Orthopedic limitations� Muscular imbalance� Osteoporosis� Joint replacements� General safety

Questions/Comments