Applied Kinesiology PDF

Applied Kinesiology Optimal performance of movement requires that the body's muscles work together to produce force while simultaneously stabilizing the joints. Typically, people who have weaker stabilizer muscles (eg. deep abdominals, hip stabilizers, scapula retractors) exhibit problems with perf...

Applied Kinesiology Optimal performance of movement requires that the body's muscles work together to produce force while simultaneously stabilizing the joints. Typically, people who have weaker stabilizer muscles (eg. deep abdominals, hip stabilizers, scapula retractors) exhibit problems with performing proper, efficient movement, which may lead to pain and/ or injury. Therefore, functional training (or purposeful training) that takes advantage of closed kinetic chain activity and focuses on body's stabilizing musculature is often incorporated into rehabilitation and/ or post rehabilitation programs for these individuals.  In a closed- chain kinetic movement, the end of the chain farthest from the body is fixed on the ground such as the squat where the feet are fixed and the rest of the leg chain (i.e ankle, knees, hips) moves. In an open- chain exercise, the end of the chain farthest from the body is free, such as a seated leg extension. Closed- chain exercises tend to emphasize compression of joints, whereas open-chain exercises tend to involve more shearing forces at the joints. Furthermore, closed-chain exercises involve more muscles and joints than open-chain exercises, which leads to better neuromuscular coordination and overall stability at the joints.  An example of a program that develops functional strength and range of motion is a conditioning routine that incorporates 5 primary movements patterns of ADL (activities of daily living) Bending and lifting (squats), Single leg movements (lunges), pushing, pulling, rotation. ***"Squats and Lunges: Is "Never let the knees go past the toes" an appropriate movement cue?*** *While it is appropriate to avoid excessive forward movement of the knee during squatting and lunging movements, it is a myth that exercisers should never let the knees go past the toes during a lunge or a squat.* *In 2003, researchers confirmed that knee stress increased by 28% when the knees were allowed to move past the toes while performing a squat. However, hip stress increased by nearly 1000% when forward movement of the knee was restricted. In addition, in group exercises, the above cue has long been an effective general rule when trying to teach an exercise to a room full of people with different skill levels, abilities and goals. * *The general pointer while performing a lunge is to try to keep the knees aligned over the second toe so that the knee is moving in the same direction as the ankle joint. However, in reality, exercisers often find the knee translating forward to the toes or beyond in a squat or lunge movement, so there are other things that must be considered, specifically limb length.* *During lunge or squat movements, fitness professionals should always emphasize beginning the movement, by pushing the hips backwards before lowering towards the floor (an action referred to as "hip hinging"). This technique prevents premature forward movement of the knee by shifting the hips backward. As the exerciser continues to lower his or her body downward, this creates a healthy hinge effect at the knee, but there comes a time where the knee (tibia) will begin to move forward in order to maintain balance. If an exerciser happens to have long limbs, then it is realistic to expect the knees to move forward over or beyond the toes. Any attempt to prevent this motion will result in either the individual falling backwards or bad squat or bad lunge technique that places increased loads on the low back. As long as fitness professionals teach the lunge/ squat movement correctly by first initiating the movement at the hips and avoid premature forward movement of the knees, then the fact that the knees are moving forward is quite safe.*     Posture and Neutral Spine: The spine of a fully grown healthy adult has 24 movable vertebrae and 3 normal curves, the cervical and lumbar regions are naturally convex anteriorly and concave posteriorly, referred to as Lordotic curvature. In contrast, the thoracic region is concave anteriorly and convex posteriorly know as Kyphotic curve. Fitness professionals can promote good posture and muscular balance by having clients and class participants perform all activities with as close to a neutral spine alignment as possible. Effective cueing and correction techniques, combined with verbal and visual feedback, will help people become more aware of their posture. Good posture is a neuromuscular skill that can be achieved through repetition and practice. The position of the pelvis plays a major role in the determination of the forces applied at the lumbar spine. If the lumbar spine is correctly aligned with regard to the pelvis, and the pelvis is properly balanced in relation to the legs, the forces applied to the lower back can be reduced.  Achieving this balance requires excellent muscular strength and flexibility on both sides of the trunk- the trunk and hip flexors anteriorly and the trunk and spinal extensors posteriorly. Postural deviations in the Spine:       1. Lordosis: Increased anterior lumbar curve (pelvis tilted forward/ overarched lower back) Kyphosis: Increased posterior thoracic curve (rounded upper back)   Muscle imbalances associated with Lordosis and Kyphosis Posture Facilitated/ Hypertonic (shortened/ tight) Inhibited (lengthened/ hypotonic/ weak/ underactive) -------------------------------------------- ------------------------------------------------------ Hip Flexors Hip Extensors Lumbar extensors External obliques Anterior chest/ shoulders Upper-back extensors Latissimus Dorsi Scapular Stabilizers Neck Extensors Neck Flexors   2. Flat- Back Posture: Decreased anterior lumbar curve (pelvis tilted backwards)   Muscle imbalances associated with Flat-Back posture Facilitated/ Hypertonic Inhibited (lengthened) ------------------------- ------------------------ Rectus Abdominus Iliacus/ psoas major Upper-back extensors Internal Obliques Neck Extensors Neck flexors Ankle plantar flexors Lumbar extensors   3. Sway-Back posture: Decreased anterior lumbar curve(flat-back) and increased posterior thoracic curve (kyphosis)   Muscle imbalances associated with Sway-Back posture +-----------------------------------+-----------------------------------+ | Facilitated/ Hypertonic | Inhibited/ Lengthened | +===================================+===================================+ | Hamstrings | Iliacus/ Psoas Major | +-----------------------------------+-----------------------------------+ | Upper fibres of posterior | Rectus femoris | | obliques | | +-----------------------------------+-----------------------------------+ | Lumbar extensors | External Obliques | +-----------------------------------+-----------------------------------+ | Neck extensors | Neck flexors | | | | | | Upper-back extensors | +-----------------------------------+-----------------------------------+   Muscle imbalances and postural deviations can be attributed to many factors that are both correctible and non-correctible, including the following.  Correctible factors: Repetitive movements (muscular pattern overload) Awkward positions and movements (habitually poor posture) Side dominance Lack of joint stability Lack of joint mobility Imbalanced strength-training programs  Non- Correctible factors: Congenital conditions (e.g.  scoliosis) Some pathologies (e.g.  rheumatoid arthritis) Structural deviations (e.g.  tibial or femoral torsion, or femoral anteversion) Certain types of traumas (e.g.  surgery, injury or amputation) Personal trainers should focus on the obvious, gross imbalances and avoid getting caught up in minor postural asymmetries. Ankle pronation and supination and its effect on tibial and femoral rotation:   Both feet should face forward in parallel or with slight (8-10 degrees) external rotation. The toes should be aligned in the same direction of the feet and any excessive pronation or supination at the subtalar joint should be noted.  As pronation tends to move the heel into eversion, this may actually lift the outside of the heel slightly off the ground (moving the ankle into plantar flexion). In turn, this may tighten the calf muscles and potentially limit ankle dorsiflexion, but trainers should keep in mind that the opposite is also true. A tight gastrocnemius and soleus complex may force heel eversion in an otherwise neutral subtalar joint position. Subtalar Joint Movement Foot movement Tibial (knee) movement Femoral movement --------------------------- --------------- ------------------------ ------------------- Subtalar joint pronation Eversion Internal Rotation Internal rotation Subtalar Joint Supination Inversion External rotation. External Rotation   Hip Adduction:  In standing and in gait, hip adduction is a lateral tilt of the pelvis that elevates one hip higher that the other (also called "hip hiking") which may be evident in individuals who have a limb-length discrepancy.   If a person raises the right hip, the spine tilts to the lift moving the right thigh closer to the line of gravity (imaginary line passing through the center). This position progressively lengthens and weaken the right hip abductors, which are unable to hold the hip level (Sleeping on one side/ women carrying children on one side). Observation Position Plumb line alignment --------------------- --------------------------- ---------------------------- Right hip adduction Elevated (vs. left side) Hips usually shifted right Left hip adduction Elevated (vs. right side) Hips usually shifted left   Pelvic Tilting  Anterior tilting of the pelvis frequently occurs in individuals with tight hip flexors, which is generally associated with sedentary lifestyles where individuals spend countless hours in seated positions.   Tight or over dominant hip flexors are generally coupled with tight erector spinae muscles, producing an anterior pelvic tilt, while tight or over dominant rectus abdominis muscles are generally coupled with tight hamstrings, producing a Posterior pelvic tilt. This coupling relationship between tight hip flexors and erector spinae is defined as Lower-Cross Syndrome.   With foot pronation and accompanying internal femoral rotation, the pelvis may tilt anteriorly to better accommodate the head of the femur, demonstrating the point of an integrated kinetic chain whereby foot pronation can increase lumbar lordosis due to an anterior pelvic tilt.   Anterior Tilt Posterior Tilt ------------------------------------ ----------------------------------------------------------------- ---------------------------------- Rotation ASIS (anterior superior iliac spine) tilts downward and forward ASIS tilts upwards and backwards Muscles suspected to be tight Hip flexors and Erector Spinae Rectus Abdominus and Hamstrings Muscles suspected to be lengthened Hamstrings and Rectus Abdominis Hip Flexors and Erector spinae                         Shoulder and Thoracic Spine Limitations and compensations to movement at the shoulder occur frequently due to the complex nature of the shoulder girdle design and varied movements performed at the shoulder. Shoulder movements are performed with a collaborative effort between the glenohumeral joint (120 degrees) and the scapulothoracic region (60 degrees). Observation Muscles suspected to be tight ------------------------------- --------------------------------------------------------------------------- Shoulders not in level Upper trapezius, levator scapulae, rhomboids Asymmetry to midline Lateral trunk flexors (flexed side) Protracted (forward, rounded) Serratus anterior, anterior scapulohumeral muscles, upper trapezius Medially rotated humerus Pectoralis major and latissimus dorsi (shoulder adductors), subscapularis Kyphosis and depressed chest Shoulder adductors, pectoralis minor, rectus abs, internal oblique. *Scapular winging and scapular protraction: * *While looking at the client from a posterior view, if the vertebral (medial) and/ or inferior angle of the scapulae protrude outward, this indicates an inability of the scapular stabilizers (primarily the rhomboids and serratus anterior) to hold the scapulae in place. Noticeable protrusion of the vertebral (medial) border outward is termed as "scapular protraction", while protrusion of the inferior angle and vertebral (medial) border outward is termed "winged scapulae". * Head position: With good posture, the earlobe should align approximately over the acromion process, but given the many awkward postures and repetitive motions of daily life, a forward-head position is very common where the head does not tilt downward, but simply shifts it forward so that the earlobe appears significantly forward of the acromioclavicular joint.    Observation Muscles suspected to be tight ----------------------- -------------------------------------------------------------- Forward-head position Cervical spine extensors, upper trapezius, levator scapulae. How someone performs a squat can tell you a lot about their lower extremity mobility and stability.  +-------------+-------------+-------------+-------------+-------------+ | View | Joint | Compensatio | Key | Key | | | location | n | suspected | suspected | | | | | compensatio | compensatio | | | | | ns: | ns: | | | | | Overactive | Underactive | | | | | (tight) | (lengthened | | | | | | ) | +=============+=============+=============+=============+=============+ | Anterior | Feet | Lack of | Soleus; | Medial | | | | foot | lateral | gastrocnemi | | | | stability: | gastrocnemi | us, gracili | | | | ankles | us, peronea | s, sartorio | | | | collapse | ls | us, | | | | inward/ | | tibialis | | | | feet turn | | group | | | | outward | | | +-------------+-------------+-------------+-------------+-------------+ | Anterior | Knees | Move inward | Hip | Gluteus | | | | | adductors, | maximus | | | | | TFL | and medius | +-------------+-------------+-------------+-------------+-------------+ | Anterior | Torso | Lateral | Side | and muscle | | | | shift to a | dominance  | | | | | side | | potential | | | | | imbalance | lack of | | | | | due to | | | | | | | lower | | | | | stability | extremity | | | | | in the  | | | | | | | loading. | | | | | during | | | | | | joint | | +-------------+-------------+-------------+-------------+-------------+ | Sagittal | Feet | Unable to | Plantor fle | None | | | | keep heels | xors | | | | | in contact | | | | | | with the | | | | | | floor | | | +-------------+-------------+-------------+-------------+-------------+ | Sagittal | Hip and | Initiation | Movement  | Initiated | | | Knee | of movement | | at the | | | | | knees may  | | | | | | | Indicate | | | | | quadraceps  | | | | | | and | hip flexor | | | | | | | | | | | dominance, | well as | | | | | as | | | | | | | activation | | | | | insufficien | of the | | | | | t | | | | | | |   | | | | | gluteus | | | | | | group. | | +-------------+-------------+-------------+-------------+-------------+ | Sagittal | Tibia and | Unable to | Poor | lack of  | | | torso | achieve | mechanics, | | | | relationshi | parallel | | to tight | | | ps | between | Dorsiflexio | plantar | | | | tibia and | n | | | |   | torso. | due  | normally | | | | | | allow | | |   |   | flexors | | | | | | (which  | forward). | | |   | Hamstrings | | | | | | contact | the tibia |   | | | Contact | back of | to move | | | | behind knee | calves | |   | | | | |   | | | | | | | Weakness | | | | |   | and  | | | | | | | | | | | Muscles  | Resulting | | | | | | in an | | | | | poor | | | | | | mechanics | Stabilize | | | | | | and  | | | | | inability | | | | | | to  | Lowering | | | | | | phase. | | | | | control | | | | | | the  | | +-------------+-------------+-------------+-------------+-------------+ | Sagittal | Lumbar and | Back | Hip | Core, | | | thoracic | excessively | flexors, | rectus | | | spine | arches | back | abdominus, | | | | | extensors, | gluteal | | | |   | latissimus | group, | | | | | dorsi. | hamstrings. | | | |   | | | | | | |   |   | | | | Back rounds | | | | | | forward | Latissimus | Upper back | | | | | dorsi, | extensors. | | | | | teres | | | | | | major, | | | | | | pectoralis | | | | | | major and | | | | | | minor | | +-------------+-------------+-------------+-------------+-------------+ | Sagittal | Head | Downward | Increased | Trunk | | | | | hip and | flexion. | | | |   | | | | | | |   |   | | | | Upward | | | | | | | Compression | and | | | | | | tightness | | | | | the | in  | | | | | cervical | | | | | | | extensor | | | | | | region. | +-------------+-------------+-------------+-------------+-------------+   Energy Systems: Energy is needed to produce physical movement, maintain body temperature and to keep up all the metabolic activities of the body. In our bodies, all physical movement relies on a compound called Adenosine Triphosphate (ATP). ATP is stored in muscles so it is readily available for movement, however it is limited in source. So any movement that lasts longer than a few seconds required more ATP to be produced. Our bodies have 3 systems that can produce ATP: ATP-CP system, Glycolytic system (Lactic system) and the Oxidative (Aerobic) system. The ATP-CP and Glycolytic systems are Anaerobic systems i.e do not require oxygen for energy production where as the Oxidative system is an Aerobic system. 1. ATP- CP:   ATP-CP system is based upon movements lasting 5-15 seconds that require strength and power such as jumping, throwing, golf swing, racket serve etc.  ATP stored in muscles provide a short burst of energy required using a compound called creatine phosphate (CP) which buffers the ATP for a few more seconds. Like ATP, CP is also limited in source and therefore cannot sustain in movements of a longer duration.   2. Glycolytic System:  This system relies on the rapid breakdown of carbohydrates to produce ATP.   Glucose, which is a very common form of carbohydrate is constantly circulating in the bloodstream and Glycogen (stored form of glucose) is stored in the muscle and liver.   The blood sugar is broken down to produce ATP through a process called glycolysis.  In this process, a substance called lactate is formed and hydrogen ions are released. It is believed that the accumulation of these hydrogen ions in the muscles make it acidic contributing to fatigue and burn.  This system produces energy very quickly and helps in movements that last 1-2 minutes (sprints) but not over a long duration.   3. Oxidative System: Oxidative system uses oxygen through two metabolic processes, Kerbs cycle (citric acid cycle) and electron transport chain to produce ATP. This system, with all of it sources, cannot produce ATP nearly as quickly as the 1^st^two but produces for a long duration of time. It uses carbs, fats, if required then even protein. However, fats and protein take longer to breakdown.  This system is used for longer duration activities such as running a marathon.   Heart Rate Zones: During exercise, a greater demand is placed on the entire cardiovascular system. This is in response to the working muscles requiring more oxygen & nutrients for energy production. In an average human, the resting heart rate (RHR) averages anywhere between 60-80 beats per minute (BPM). During exercise, the heart rate (HR) increases according to the intensity of the exercise & will continue to rise until the demands for nutrients & oxygen are met. As the heart rate continues to rise, it rises through 5 different heart rate zones, each causing a different response within the body. Heart Rate Zone \% of HR Max Duration Response/ Benefits ----------------- -------------- ----------------- ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Zone 1 50-60 % 20-40 min Warm up / Recovery; this is a very low intensity zone. Training at this intensity will either boost your recovery in a cool down or get you ready to train in the higher heart rate zones as part of a warm up. Zone 2 60-70 % 40-80 min Base fitness level; this is your fat burning zone. At this intensity the body is breaking down (burning) fat for energy; which is good for weight loss. This zone also improves endurance to be able to perform at higher intensities. Zone 3 70-80 % 10-40 min Aerobic Capacity; the body uses oxygen to produce & regenerate energy (ATP). This zone great for improving aerobic fitness, improves efficiency in blood circulation in the heart & skeletal muscles.  During this zone energy consumption is split equally between carbohydrates & fats. Zone 4 80-90 % 2-10 min Anaerobic Capacity; this where the going gets tough & you are able achieve maximum calorie burn. This effort can only be sustained for short periods of time. This zone improves your overall performance as well as increasing your lactate & aerobic thresholds. Zone 5 90-100 % Less than 5 min Maximum Capacity; this is the highest heart rate zone & is the maximum effort in any form of exercise. This intensity level can only be sustained for about a minute at time.     ***Anatomical, Directional and Regional Terms*** Anterior (Ventral) Toward the front ---------------------------- -------------------------------------------------------------------------------------------------------------------------------------- Posterior (Dorsal) Toward the back Superior Toward the head Inferior Away from the head Medial Toward the midline of the body Lateral Away from the midline of the body Proximal Toward the attached end of the limb, origin of the structure, midline of the body Distal Away from the attached end of the limb, origin of the structure, midline of the body Superficial External; located close to or on the body surface Deep Internal; located further beneath the body surface than the superficial structures Cervical Regional term referring to the neck Thoracic Regional term referring to the portion of the body between the neck and the ab also known as the chest (thorax) Lumbar Regional term referring to the portion of the back between the ab and the pelvis Plantar The sole or the bottom of the feet Dorsal The top surface of the feet and hands Palmar The anterior or ventral surface of the hands Sagittal Plane A longitudinal (imaginary) line that divides the body or any of its parts into right and left sections Frontal Plane A longitudinal (imaginary) section that divides the body into anterior and posterior parts Transverse Plane Also known as the Horizontal Plane; an imaginary line that divides the body or any of its parts into superior and inferior sections. Prone Lying face down Supine Lying face up Bilateral ​Two Sides of the body Unilateral One side of the body Ipsilateral Same side as the body Contralateral Opposite side of the body Eversion (pronated foot) Internal rotation of the foot Inversion (supinated foot) External rotation of the foot Adduction Movement of a limb or other part towards the midline of the body or towards another part Abduction Movement of a limb or other part away from the midline of the body or from another part Isometric Muscle tension created with no change in length Concentric (isotonic) When the muscle shortens and creates tension Eccentric When the muscle acts as a resistive force, it lengthens as it creates muscle tension ***Common Anatomical (Medical) Terminology*** **Root** **Meaning** **Term** **Definition** ------------- ------------- ------------------ -------------------------------------------- Arthro Joint Arthritis Inflammation in a joint Bi Two Biceps Two-Headed Muscle Brachium Arm Brachialis Muscles of the Arm Cardio Heart Cardiology The study of the Heart Cephalo Head Cephalic Pertaining to the head Chondro Cartilage Chondroectomy Excision (surgical removal) of a cartilage Costo Rib Costochondral Pertaining to a rib and its cartilage Dermo Skin Dermatitis Inflammation of skin Hemo, Hemat Blood Hemorrage Internal or External bleeding Ilio Ilium Ilium The wide, upper part of the pelvic bone Myo Muscle Myositis Inflammation of a muscle Os, Osteo Bone Osteomalacia Softening of the bone Pulmo Lung Pulmonary artery Vessel that brings blood to the lungs Thoraco Chest Thorax Chest Tri Three Triceps Three-headed muscle