Essentials of Exercise Science: Lesson 3 & 4 PDF

Essentials of Exercise Science: Lesson 3 © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission  1 Lesson Layout...

Essentials of Exercise Science: Lesson 3 © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission  1 Lesson Layout 1. Flexibility Training 4. Bioenergetics - Factors that contribute to flexibility - ATP: The body’s energy currency - Neurological properties of stretching - The 3 Energy Systems - Static and Dynamic stretching - Production of ATP - Ballistic stretching - Energy system interaction - PNF stretching 2. General Training Principles 5. Environmental Considerations - Specificity - Exercising in the Heat - Progression - Exercising in the Cold - Overload - Exercising in High Altitudes - Progression - Exercising in Pollution - Diminishing Returns 3. General Adaptation Syndrome - Alarm Phase - Resistance Phase - Exhaustion Phase - Signs and Symptoms of Overtraining © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  2 Concept of “Physical Fitness” Ø Physical activity can be defined as: Bodily movements that come about from contraction of skeletal muscle An increase in energy expenditure Ø Physical fitness is considered to have 4 major components: Muscular Fitness Cardiovascular endurance (aerobic power) v Muscular Strength: maximal force a v The maximal capacity of the heart, muscle/muscle group can exert during a blood vessels, and lungs to deliver contraction oxygen to working muscles v Muscular Endurance: ability of a muscle/muscle group to exert a force against a resistance over a period of time Flexibility Body Composition v The ability to move joints through their v The makeup of the body relative to lean normal range of motion (ROM) body mass and body fat © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  3 Flexibility Training – Factors that contribute to flexibility Ø For a muscle fiber to be lengthened, an external force must be applied on it Ø Muscle and connective tissue are two determinants of flexibility Ø The contribution of soft tissue to the total resistance encountered by the joint during movement is: Ligaments: 47% Muscles: 41% Tendons: 10% Skin: 2% Ø Other factors that contribute to flexibility are: Age Gender Joint structure / past injury Tissue temperature Circadian variations © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  4 Flexibility Training – Factors that contribute to flexibility Ø Factors that contribute to flexibility: 1. Age Aging decreases normal muscle function (strength, endurance, agility, flexibility) Age results in a decrease of size and number of muscle fibers, which are replaced by collagen tissue Collagen causes stiffening and decreased mobility Resistance training enhances strength of tendons and ligaments; stretching exercises maintain flexibility of tendons, ligaments, and muscles 2. Gender Females are generally more flexible than males Pelvic regions of males and females are shaped differently ; men’s pelvic bones are heavier Women have broader hips, which allow for greater ROM in pelvic region © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  5 Flexibility Training – Factors that contribute to flexibility Ø Factors that contribute to flexibility: 3. Joint structure and past injury Joints that have been fractured may lay down excess calcium in the joint space, causing the joint to lose its ability to fully extend An individual who has undergone a surgery involving a tearing/incision of the skin will have a scar tissue – incapable of stretching with joint movement 4. Tissue temperature Intramuscular temperature should be increased to effectively stretch a muscle Increasing the temperature allows collagen within the musculotendinous unit to deform, and for GTOs to relax The optimal tissue temperature of muscle to achieve these benefits appears to be 39 degrees Celsius © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  6 Flexibility Training – Factors that contribute to flexibility Ø Factors that contribute to flexibility: 5. Circadian variations (Latin: circa = about; dies = day) Most physiological functions exhibit circadian rhythms – they demonstrate maximum and minimum functions at different times of the day (e.g. BP, HR, body temperature etc.) Joint stiffness has been associated with specific times of the day – an increase in flexibility in the afternoon is typically observed Height fluctuates throughout the day (average daily changes of up to 1.5cm); this can influence posture and range of motion The vertebral column becomes shorter during the day and regains its normal length at night (associated with disk dehydration of fluid in intervertebral disks) ² Swelling accounts for increased spine stiffness in the morning ² Lumbar disks and ligaments are at greater risk for injury in the early morning ² Program for flexibility for the spine should be performed later in the day © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  7 Flexibility Training – Neurological properties of stretching Ø Musculotendinous receptors play a part in the neurology behind stretching Ø When a stretch is performed, the change in muscle length stimulates a muscle spindle response – stretch reflex, and a temporary increase in muscle tension Ø This response decreases due to a gradual desensitization of the muscle spindle – stress-relaxation Ø After 7-10 seconds, the increase in muscle tension activates a Golgi tendon organ (GTO) response Muscle spindles are temporarily inhibited, allowing for further stretching Ø The lengthening that occurs when a stretch force is applied is called a creep Stress relaxations and creeps increase the muscle’s ROM Ø After terminating the stretch, the muscle spindle reestablishes its stretch threshold again © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  8 Flexibility Training – Types of Stretches Ø There are five major types of stretching that can be utilized during a workout session: 1. Static Stretching 2. Dynamic Stretching 3. Ballistic Stretching 4. Myofascial release 5. Proprioceptive Neuromuscular Facilitation (PNF) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  9 Flexibility Training – Types of Stretches 1. Static Stretching Ø Moving the joints to place the targeted muscle group in an end range position and holding that position for 15-30 seconds, with a minimum of 4 repetitions Ø Most commonly practiced forms of flexibility training; easily performed without the requirement of a partner Ø Static stretching can be performed active or passively Active static stretch Passive static stretch The individual applies added force to A partner / assisted device provides increase the intensity of the stretch added force for the stretch The individual is “actively” involved in the stretch e.g. Active static e.g. Passive static stretch: Overhead stretch: Overhead triceps stretch triceps stretch (with aid of a partner) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  10 Flexibility Training – Types of Stretches 2. Dynamic Stretching Ø A dynamic stretch mimics the movement pattern to be used in the upcoming workout Ø Helps athletes increase sport-specific flexibility 3. Ballistic Stretching Ø A stretch that incorporates bouncing-type movements to push the body beyond its normal range of motion. (e.g. using ballistic stretching to jump higher or kick with more force (dancers, football players)) Ø Ballistic stretching carries a high risk of injury and not recommended for the average person © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  11 Flexibility Training – Types of Stretches 3. Ballistic Stretching © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  12 Flexibility Training – Types of Stretches 4. Myofascial release Ø Myofascial release is a technique that applies pressure to tight, restricted areas of the fascia to relive tension and improve flexibility Physical trauma, inflammation can cause fasciae to become tight and “knotted” Ø Myofascial release can be performed through the use of a foam roller/small ball The client performs continuous back-and-forth movements on the roller (30-60secs) The client can control the duration and intensity of pressure Ø Applying sustained pressure stimulates the GTOs to bring about autogenic inhibition Ø Myofascial release realigns connective tissue fibers Self myofasicial release Self myofasicial for the calf complex release for plantar fasciitis © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  13 Flexibility Training – Types of Stretches 5. Proprioceptive neuromuscular facilitation (PNF stretching) Ø PNF stretching capitalises on the principles of autogenic inhibition and reciprocal inhibition Ø There are 3 types of PNF stretching techniques 1. Hold-Relax 2. Contract-relax 3. Hold-Relax with agonist contraction © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  14 Flexibility Training – Types of Stretches a) PNF stretching – Hold-Relax © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  15 Flexibility Training – Types of Stretches 5. Proprioceptive neuromuscular facilitation (PNF stretching) a) PNF stretching: Hold-Relax 10 seconds passive pre-stretch Individual holds and resists the force provided by the fitness trainer for 6 seconds (isometric contraction) Individual relaxes 2nd passive stretch performed with a greater ROM than the first stretch © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  16 Flexibility Training – Types of Stretches b) PNF stretching – Contract-Relax © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  17 Flexibility Training – Types of Stretches 5. Proprioceptive neuromuscular facilitation (PNF stretching) b) PNF stretching: Contract-Relax 10 seconds passive pre-stretch Individual pushes against the force of provided by the fitness trainer so that a concentric muscular contraction occurs (throughout the full ROM of the targeted muscle group) Individual relaxes 2nd passive stretch performed with a greater ROM than the first stretch © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  18 Flexibility Training – Types of Stretches c) PNF stretching – Hold-Relax with Agonist contraction © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  19 Flexibility Training – Types of Stretches 5. Proprioceptive neuromuscular facilitation (PNF stretching) Ø PNF stretching: Hold-Relax with Agonist contraction The hold-relax with agonist contraction is considered the most effective as it involves both autogenic inhibition and reciprocal inhibition 10 seconds passive pre-stretch Individual holds and resists the force provided by the fitness trainer for 6 seconds (isometric contraction) Individual relaxes Individual performs a 2nd passive stretch involving a concentric action of the opposing muscle group (antagonist muscle) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  20 Flexibility Training © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  21 General Training Principles Ø Training principles apply to all forms of physical training Ø An understanding of these principles aids fitness professionals in developing safe and effective training programs Ø “SPORD”: Specificity, Progression, Overload, Reversibility, Diminishing returns Specificity Only the physiological systems emphasized during a training program will improve A training program must include activities of the appropriate mode and intensity to match the desired performance outcome “What do you want to train for?” Progression Progression: the systematic process of applying overload ² The process of gradually adding more exercise resistance/longer exercise “progressive overload” duration than the muscles have previously encountered Overload: applying an increased load on a tissue or system beyond the point at which the tissue is normally loaded Overload ² To maximize strength development, muscles must be subjected to progressively heavier training loads The increased physical demands placed on the body must be done gradually to avoid overtraining and injuries © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  22 General Training Principles Reversibility A cessation in training results in a reversal of improvements to pre-training levels Reversal may ultimately only meet the demands of daily use A training program must include a maintenance plan to avoid functional losses throughout life Diminishing People respond to specific exercise programs Improvements in aerobic capacity Returns based on their individual genetic composition The rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential (“strength plateau”). I.e. The more fit a person is, the less likely he is to improve further The introduction of a new exercise involves a new neuromuscular and motor-unit activation response that facilitates a period of Training program duration (months) (figure 5-11, pg235, ESS) progressive strength gains © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  23 General Adaptation Syndrome model Ø Stress can have a negative impact upon the psychological and physical health of an individual Ø Dr. Hans Selye (Canadian endocrinologist) described 3 predictable stages the body uses to respond to stressors (including heavy exercise) – General Adaptation Syndrome (G.A.S) model Ø General Adaptation Syndrome 1. Alarm stage 2. Resistance stage 3. Exhaustion stage: © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  24 General Adaptation Syndrome model Ø General Adaptation Syndrome (relative to an overload of chronic exercise) 1. Alarm stage The body responds to the distress signal with a burst of energy (increase in HR, BP, and strength) The body releases cortisol and epinephrine Physiological response allows the body to cope with short term “threats” Individual experiences what appears to be remarkable gains (lasts about 2-3 weeks) 2. Resistance stage Body attempts to resist or adapt to the stressor Release of cortisol and epinephrine can continue for long periods of time; HR and BP are constantly elevated (begins around 4-6 weeks) Body experiences major muscular adaptations (biochemical, mechanical, structural) and is characterized by increases in muscle size and strength © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  25 General Adaptation Syndrome model 3. Exhaustion stage: Energy is depleted - Body can no longer cope with the elevated metabolic functions brought about by long term stress May lead to burnout, injury, illness, and lack of adherence, and overtraining Effects vary and depend on the individual (may occur at any time) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  26 Overtraining Syndrome Ø Overtraining as a result of overloading the body’s physiological capacities to improve future performance is a distinct issue Ø During periods of intense overload, athletes may experience symptoms of overtraining, known as the Overtraining Syndrome Ø It is important for PTs to note and observe the signs and symptoms of overtraining Ø Primary signs and symptoms of overtraining include: Decline in physical Change in appetite Multiple colds/sore Lack of mental performance throats concentration and focus Elevated blood lactate Weight loss Irritability, restlessness, Lack of appreciation levels at fixed anxiousness for things normally submaximal workload enjoyable Elevated HR of >5bpm Sleep disturbances Loss of motivation and of normal RHR vigour © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  27 Overtraining Syndrome Ø Signs and symptoms of overtraining are a combination of physiological and emotional factors Ø Symptoms of overtraining are highly individualized and cannot be universally applied to all Ø The presence of just one or more of these signs may be indicative of an individual experiencing the overtraining syndrome Ø The best way to prevent overtraining is to follow periodization training models Alternate easy, moderate, and hard days of training Variation of training intensity and volume E.g. 1-2 days of intense training should be followed by an equal number of easy training days Allows the hardest working muscle fibers to replenish their energy to take on the next intense training session © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  28 Bioenergetics Ø Bioenergetics: The study of the transformation of energy in living organisms Ø Food supplies the body with energy but cells do not directly use the energy contained in food Ø The body requires ATP – Adenosine triphosphate as an immediately usable form of chemical energy for cellular function (e.g. muscular contraction) ATP can be seen as the body’s “energy currency” Ø The majority of ATP is synthesized from food – macronutrients enter a “metabolic pathway” to produce ATP (or to be stored for later use) only a small amount of ATP is stored within the muscles ATP - Adenosine triphosphate © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  29 Bioenergetics: Stored ATP Ø High energy bonds exist between the phosphate groups Ø Breaking the phosphate bond releases energy that cells use to perform cellular function (e.g. muscular contraction) Ø Muscular contraction stops if ATP is not available Recall: The Sliding Filament Model – myosin and actin filaments require ATP to produce movement Ø ATP must be continually synthesized to fuel muscular contraction ATP: Adenosine triphosphate ADP: Adenosine diphosphate © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  30 Bioenergetics In starvation states, protein can be broken down and converted to glucose © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  31 Bioenergetics: The 3 Energy Systems Ø The body has 3 energy systems that are responsible for produces energy: The Phosphagen System Anaerobic Glycolysis Aerobic Glycolysis Ø All 3 energy pathways are always active Ø Their relative activity varies depending on level of muscular activity (i.e. intensity) and the length of the activity (i.e. time) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  32 The 3 Energy Systems: Phosphagen System Ø The Phosphagen System is comprised of: ATP (Adenosine triphosphate) and CP (Creatine Phosphate) ATP and CP are referred to as the phosphagens Ø When ATP is broken down, it is quickly resynthesized from the breakdown of CP The breakdown of the CP bond is used to reconstitute ATP from ADP Ø The total amount of ATP and CP stored in muscles is very small Phosphagens provide only enough energy for approximately 10 seconds of all out exertion Ø The phosphagens are essential at: The onset of physical activity During short-term, high intensity activities © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  33 The 3 Energy Systems: Anaerobic Glycolysis Ø Anaerobic glycolysis: A metabolic pathway that does not require oxygen, in which energy contained in glucose is used for the formation of ATP Anaerobic (without the presence of oxygen) + glycolysis (breakdown of glucose) Ø Anaerobic glycolysis uses the energy contained in glucose / glycogen for the formation of ATP Carbohydrates are the primary source of energy for anaerobic glycolysis Anaerobic glycolysis is capable of producing ATP quite rapidly Ø Anaerobic glycolysis is used to perform activities requiring large bursts of energy over somewhat longer periods of time than the Phosphagen system (1min – 3mins) Anaerobic glycolysis can only be used to a limited extend during sustained activity, but provides the main source of ATP for high intensity exercise lasting up to approximately 3 minutes © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  34 The 3 Energy Systems: Aerobic Glycolysis Ø Aerobic glycolysis (oxidative glycolysis): A metabolic pathway that breaks down fatty acids for the production of ATP with the presence of oxygen Fats (fatty acids) are the primary source of energy for aerobic glycolysis The breakdown of fatty acid is known as beta oxidation Occurs within oxidative enzymes needed to utilize oxygen Ø Aerobic metabolism of fat yields a very large amount of ATP Fat has a high caloric density (9kcal/g) Body fat is an excellent source of stored energy (making it hard to lose) Ø Aerobic glycolysis is used for activities requiring sustained energy production Requires a continuous supply of oxygen delivered by the cardiorespiratory system © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  35 Energy System Interaction Ø The varying contribution for energy production of each of the energy systems depends on: INTENSITY and/or DURATION 1. Intensity At the onset of activity / high intensity activities, energy needs are met primarily by the Phosphagen System During endurance activities prior to reaching steady state, energy needs are met primarily by Anaerobic Glycolysis During lower-intensity / steady state activities / (activities after the phosphagen and anaerobic systems have fatigued), energy needs are met primarily by Aerobic Glycolysis Energy needs met Energy needs anaerobically met aerobically Energy needs met anaerobically © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  36 Energy System Interaction Ø The varying contribution for energy production of each of the energy systems depends on: INTENSITY and/or DURATION 2. Duration For activities that involve 0-5 seconds of all out exertion activities, energy needs are met primarily by the Phosphagen System For activities that involve 1-3 minutes of large bursts of energy, energy needs are met primarily by Anaerobic Glycolysis During longer-duration activities of ≥ 3 minutes, energy needs are met primarily by Aerobic Glycolysis Energy contribution from energy systems Anaerobic Aerobic Intensity Time © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  37 Energy System Interaction © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  38 Energy System Interaction Ø Appropriate exercise intensities and rest intervals can permit “selection” of specific energy systems during training for specific athletic events or training goals % of maximum Primary energy system Typical exercise Range of work-to- power stressed time rest ratio 90-100 Phosphagen 5 -10 secs 1:12 to 1:20 75-90 Fast glycolytic 15 -30 secs 1:3 to 1:5 30-75 Fast glycolytic and 1 -3 mins 1:3 to 1:4 oxidative 20-30 Oxidative > 3 mins 1:1 to 1:3 © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy Essentials of Exercise Science: Lesson 4 © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission  40 Lesson Layout 1. Human Anatomy The Anatomical Position Anatomical, directional, and regional terms 4. ESS Revision The 3 planes of motion 2. Kinesiology Kinesiology introduction Laws of Newton Applied kinesiology: Fundamental movements Applied Kinesiology: Types of muscular action 3. “Joints, Movements, Planes, and Muscles” © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  41 Human Anatomy Ø Anatomy = anatomē (Greek) Dissection / to cut apart Ø The “Anatomical Position” A person standing with heads, eyes, and palms facing forward Feet are together with toes pointing forward Arms hanging by the sides Ø Anatomical, regional, and directional terms Anatomical structures were originally named in Greek, Latin, and Arabic © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  42 Human Anatomy Ø Anatomical, regional, and directional terms Anterior v Toward the front Posterior v Toward the back Superior v Toward the head Inferior v Away from the head Medial v Toward the midline of the body Lateral v Away from the midline of the body Proximal v Toward the attached end of the limb Distal v Away from the attached end of the limb Superficial v Closer to the body surface (external) Deep v Further beneath the body surface (internal) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  43 Human Anatomy Ø The 3 Planes of Motion v Frontal Plane Divides the body into front and back Frontal plane v Sagittal Plane Sagittal plane Dividing the body into left and right v Transverse Plane Dividing the body into top and bottom Ø Movements of the human body can be classified according to the 3 planes of motion Transverse plane Ø Personal trainers must be able to identify the respective plane of motion for any given movement (vice versa) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  44 Kinesiology Ø Kinesiology: The study of human and nonhuman animal-body movements The human body can be likened to a machine that performs work There must be an integration of anatomical, neurological, and physiological systems in accordance with the physical laws of nature Ø Kinesiology provides tools to analyze common activities of daily living (ADL) and movements associated with exercise Ø Understanding the principles and concepts of kinesiology allows PTs to make decisions on the safety and effectiveness of a particular movement sequence and its role in fulfilling a client’s goals © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  45 Kinesiology: Laws of Newton Ø PTs need to understand the physical laws of nature that are applied to the motion of all objects Ø The laws that govern motion were formulated by Sir Isaac Newton Ø Newton’s laws of motion provide a better understanding of the interrelationship among forces, mass, and human movement Ø The Three Laws of Newton: Law of Inertia Law of Acceleration Law of Reaction © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  46 Kinesiology: Laws of Newton Ø Newton’s 1st law: The Law of Inertia A body at rest will remain at rest, and a body in motion will stay in motion (with the same direction and velocity) unless acted upon by another force Ø Resistance training programs have the greatest association with Newton’s first law The “sticking point” at the beginning of a bicep curl occurs due to: - Difficulty in overcoming the dumbbell’s initial property of being at rest - Mechanical disadvantage of the human body to generate internal forces when the elbow if fully extended © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  47 Kinesiology: Laws of Newton Ø Newton’s 2nd law: The Law of Acceleration The acceleration produced by a net force on an object is directly proportional to the net force; is in the same direction as the net force; and is inversely proportional to the mass of the object Ø Newton’s 3rd law: The Law of Reaction Every applied force is accompanied by an equal and opposite reaction force “For every action there is an equal and opposite reaction” Newton’s third law has influence on ground-reaction forces that the body must absorb during activities such as: step training, plyometric, and jogging © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  48 Applied Kinesiology: Fundamental Movements Ø Fundamental movements of the human body (kinetic chain) are always taken in reference to the Anatomical Position © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  49 Applied Kinesiology: Types of Muscular Action Ø Muscles can be classified into 2 categories with regards to their: 1. Force production 2. Types of muscular contractions 1. Force Production - “Which muscle is responsible for producing the force/movement?” Agonist The muscle/muscle group e.g. Biceps brachii during muscle most responsible for the upward phase of a bicep curl producing a joint action “Prime mover” Antagonis The muscle/muscle group that e.g. Triceps brachii during t muscle produce the opposing joint the upward phase of a bicep curl action to the prime mover Synergist The muscle/muscle group that e.g. Brachialis and muscle assists the prime mover in brachioradialis producing an action Can act as joint stabilizers or neutralize rotation © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  50 Applied Kinesiology: Types of Muscular Action Ø Muscles can be classified into 2 categories with regards to their: 1. Force production 2. Types of muscular contractions 2. Types of Muscular Contractions - “How is the muscle moving/contracting?” Concentric The muscle shortens and overcomes the e.g. Biceps brachii contraction resistive force during the upward phase of a bicep curl (shortening) Eccentric The muscle lengthens and returns to its e.g. Triceps brachii contraction resting length from its shortened position during the upward phase of a bicep curl (lengthening) Eccentric “co-contraction” is necessary to produce a joint movement Isometric No visible movement occurs e.g. Quadriceps contraction muscles during a Resistance matches muscular tension wall sit © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  51 “Joints, Movements, Planes, and Muscles” JOINTS MOVEMENTS PLANES MUSCLES © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  52 Ankle Joint Ankle Joint Plantarflexion Sagittal Gastrocnemius Soleus Tibialis posterior Flexor digitorum longus Flexor hallucis longus Dorsiflexion Sagittal Tibialis anterior Extensor digitorum longus Extensor hallucis longus © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  53 Knee Joint Knee Joint Flexion Sagittal Hamstrings (“biceps femoris”): semitendinosus, semimembranosus Gracilis Popliteus Extension Sagittal “Quadriceps femoris”: rectus femoris, vastus lateralis, intermedius, vastus medialis © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  54 Hip Joint Hip Joint Flexion Sagittal Iliopsoas (psoas major and minor, iliacus) Rectus femoris Sartorius Extension Sagittal Gluteus maximus Hamstrings: semitendinosus, semimembranosus © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  55 Hip Joint Hip Joint Abduction Frontal Tensor fascia latae Sartorius Gluteus medius Gluteus minimus Adduction Frontal Adductor longus Adductor brevis Adductor magnus Gracilis Pectineus © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  56 Trunk/Lumbar spine Trunk/Lumbar spine Joint Flexion Sagittal Rectus abdominis Internal obliques External obliques Extension Sagittal Erector spinae Multifidus multifidus © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  57 Trunk/Lumbar spine Trunk/Lumbar spine Joint Lateral Frontal Quadratus lumborum flexion Internal obliques (left/right) External obliques Rotation Transverse Internal obliques External obliques Multifidus multifidus © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  58 Scapulo-thoracic Joint Scapulo-thoracic Joint Upward Frontal Trapezius rotation Downward Frontal Rhomboids rotation Levator scapulae Pectoralis minor © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  59 Scapulo-thoracic Joint Scapulo-thoracic Joint Elevation Frontal Rhomboids Levator scapulae Trapezius Depression Frontal Pectoralis minor Trapezius © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  60 Scapulo-thoracic Joint Scapulo-thoracic Joint Retraction Transverse Rhomboids (adduction) Trapezius Protraction Transverse Serratus anterior (abduction) Pectoralis minor © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  61 Glenohumeral Joint Glenohumeral Joint Flexion Sagittal Anterior deltoid Biceps brachii Pectoralis major Extension Sagittal Latissimus dorsi Posterior deltoid Triceps brachii Teres major Pectoralis minor © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  62 Glenohumeral Joint Glenohumeral Joint Abduction Frontal Medial deltoid Supraspinatus Adduction Frontal Latissimus dorsi Teres major Pectoralis minor © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  63 Glenohumeral Joint Glenohumeral Joint Horizontal Transverse Latissimus dorsi Abduction Posterior deltoid (horizontal Teres major extension) Horizontal Transverse Pectoralis major Adduction Anterior deltoid (horizontal flexion) © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  64 Glenohumeral Joint Glenohumeral Joint Internal Transverse Latissimus dorsi rotation Teres major Subscapularis Pectoralis major Anterior deltoid External Transverse Teres minor rotation Infraspinatus Posterior deltoid © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  65 Elbow Joint Elbow Joint Flexion Sagittal Biceps brachii Brachialis Brachioradialis Extension Sagittal Triceps brachii © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy  66 Lesson Layout 1. Human Anatomy The Anatomical Position Anatomical, directional, and regional terms 4. ESS Revision The 3 planes of motion 2. Kinesiology Kinesiology introduction Laws of Newton Applied kinesiology: Fundamental movements Applied Kinesiology: Types of muscular action 3. “Joints, Movements, Planes, and Muscles” © Written and arranged by Dominic Ang Ming Loong Please do not reprint or redistribute without permission International Sports Academy