Ace Personal Trainer Chapter 3

Chapter 3:  Applied Kinesiology ACE Per son al Tr ain er Man u al 

Thi r d Edi Editt ion

Introduction •

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Kinesiology inesiology is t he st st udy of t he body’s bo dy’s inf init e num ber of m ovem ove m e nt s, posit posit ions, ions, and pos post ur e s a nd is grounded in t he pri nciples nciples of t w o ( 2) sciences: iences: anat om y and m echan echanics ics.. Biom echani echani cs is m echani echani cs applied t o li vi ng things.

Biomechanics •

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Mot ion i s a change change in an obj e ct ’s posit posit ion i n relat relat ion t o anot anot he herr obj e ct . I t is nece nece ssary t o choos choose e a r e f e rence renc e point po int t o dett e rm ine w he de hett he herr a n obj e ct is m oving or o r at rest rest . The here re are are t w o (2) prim a ry r e f e rence rence point s in t he body: t he j oint s a nd se se gm e nt s.

Biomechanics •

Se gment s a re body bo dy part part s be bett w e e n t w o (2) j oint s. Ex., upperupper- arm se gm e nt be bett w e e n t he shoulder shoulder & elbow elbow

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There are are f our ( 4) ba bas sic t ypes ypes of m ot ion: 1 . Ro t a r y ( t i ed ed do d o w n at a t a f i x ed ed po p o i nt nt ) 2. Transla ranslatt ory (m oves oves in st st raight line, sa m e direc dire ct ion & speed) 3. Curvilin urvi line e a r ( rotary rota ry & t rans ra nsla latt ory w ork t o ge gett he herr f o r t he motion) 4. Ge ne neral ral plane plane mot ion (m otions a re simult simult a ne neous ously ly linea linea r & rot a ry)

Biomechanics •

A f orce orc e is somet hing t hat t e nds t o ca ca use use mot ion. Sim ply st s t at e d, it is a push push or pu ll exert e d by one obj e ct on anot anot he her. r.  – 

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Mot ive f orce – causes auses an increas increa se in speed speed or a change in dir e ct ion Resis esistt ive for ce – resis resistt s t he m ot ion of anot a not her ext ext ernal force

Biomechanics •

Ther e are seve severr al t erm s used used in k in esiol esiol ogy t o desc descr ib e t he vari ous m usc uscul ar act act ion s as it r e lat e s t o for ce:  – 

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Concent oncent ri c – m usc uscle act act s as t he mot ive force and shor t ens as it creat creat es m uscle uscle t ension ension Eccent ric – m usc uscle act act s as t he resis resistt ive f orce and and lengt hens as it cr ea eatt es m uscle uscle t ension ension I somet ric – m usc uscle t ension ension is creat reat e d but n o appa apparent rent change in lengt h occur occur s

Biomechanics •

Flexion and ext ext e nsion nsion occ oc cur in t he sagit sagit t al plane. plane .

Biomechanics •

Abduct bduct ion and adduc a dductt ion occ occur in t he fr ont a l plane.

Biomechanics •

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Body segm segm ent s w ork or k as a sys systt em of levers as t he hey y rot a t e a round t he j oint s. A lever lever is a ri gid barr w it h a fix e d point ba po int a round w hich hich it rot a t e s w hen a an n ex e x t e r nal for ce is applied. The axi axi s of r ot a t ion is t he im a ginary lin e or point a bout w hich hich t he leve le verr rot a t e s. I t int e rse rs e ct s t he ce nt e r of t he j oint a nd is pe perpe rpendic ndicula ularr t o t he plane of m ovem ovem e nt .

Physical Laws Affecting Motion •

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Overuse verus e and and st st r e ss inj ur ies can result result f r om t he body’s bod y’s inabilit ina bilit y t o w it hst hst a nd im pa pac ct a nd r e a ct ion forces. Overu se and st st r ess ess in j ur ies can occ occur in w eight t raining ac act ivit ies ie s w hich hich involve m oment um : The for ce of of t he t is iss sues invol ved in st st opping t he mot ion must mus t m a t ch t he m a ss of t he w e ight a nd body seg segm m ent m ult iplied by t he ac acce lera leratt ion of t he w e ight a nd body se se gment .

Biomechanics •

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More resis resistt ance ance can can be cr cr e at e d w it h t he same same a m ou ount nt of w e ight by moving t he w e ight f a rt he herr from t he w o rking j o int. To less lessen t he r esist esist ance as f at ig ue occur occur s, move m ove t he w e ight close lose r t o the w orking j oint oin t .

Biomechanics •

There are seve several ral k inds of m usc uscle fi ber arr angem angem ent s:  –   – 

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Penniform ( fibers lie diagona dia gonall t o t he line of pull) Longit udinal ( fib ers ru n in t he same same direct direct ion as t he muscle) muscle)

The line of pull i s ge genera nerally lly t hought of as a st st raight line bett w e e n t he musc be muscle’s le ’s t w o (2) points of o f at t achm achm e nt . Most Most of t he body’s m usc uscles are penni penni for m m usc uscles w hich are des designed for higher f orce orc e product product ion t han longit udinal.

Balance & Alignment •

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The body’s body’s ce nt e r of gr a vit y is t he point point a t w hich hic h it s m ass ass is considered onsidered t o conc conce e nt r at e and and w here it is balance balanced d on eit e it her side side in all planes ( f r ont al, sagit t al, t r ansvers ansverse e) . The body’s bod y’s cent er of m ass ass is also also consider consider ed t o be it s ce nt e r of gravit y.

Balance & Alignment •

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To m a int a in balanc bala nce e w it hout m oving, a pe pers rson’s on’s line of gravit y m ust ust fall w it hin t he ba bas se of support. A large, w ide bas ba se of of suppor t is m ore st st able t han a sm a ll, narr narr ow one one;; t hus, hus, st a nding w it h one’s one ’s f e e t a pa part rt a nd t oe oes s t ur ne ned d out is m ore st st a ble t han placing placing t hem parallel and a nd clos close e t oge ogett her.

Posture & Muscle Imbalance •

N e ut ral alignm a lignm e nt occ occurs w he hen n t he pa p a rt s of t he body are balanc bala nce e d and sym sym m e t r ical ical around t he line of gravit y: t he right a nd left le ft ha halve lves s of t he body are are m ir ror im a ge ges s of eac each ot he herr a nd t he body is ba balanc lance e d fr om t he fr ont t o t he bac back a llow ing t he spine spine t o displa display y it s nat ur a l curves. curves.

Posture & Muscle Imbalance •

Musc Muscul ar im balances balances m anif est est t hem selves in a person’s person’s post post ur e and and align m e nt and a are re f requent requent ly inf luence luence d by w ork and st st a nding, sit t ing, a nd m oving habit ha bit s.

Posture & Muscle Imbalance •

KyphosisKyphosis- lor dosis dosis –  increas increase in t he norm al inw a rd curve of t he low lo w back back , of t en a ac ccompan ied by a prot rudin g abdomen abdomen a nd but t ocks ocks,, out out w a rd curve of t he th oracic oracic spin e, r oun ded shou shou lder s, a nd forw a rd-t ilt e d hea hea d.

Posture & Muscle Imbalance •

Scoliosis is a lat eral cur ve of t he spin e. Ther e are usually usually t w o cur cur ves on opposit e sides of t he spin spin e t hat com pensat pensat e for ea eac ch other.

Posture & Muscle Imbalance Malalignment

Possible Tight Muscles

Poss ossibl ibl e Weak Mu sc scles les

Lordosis

Low er back back ( erect erect ors), hip flexors

Abdominals (especially obliques), hip ext ensors ensors

Flat-Back

Upperr abdominals, hip ext ensors Uppe ensors

Low er back back ( erect erect ors), hip flexors

Sway-Back

Upperr abdom inals, hip f lexors Uppe

Oblique abdomi nals, nals, hip ext ensors ensors

Kyphosis

I nt ernal ernal oblique, oblique, shoulder shoulder adduct adduct ors (pectoralis and lati ssimus), int ercos ercostt als

Erect or spinae of th e thor acic acic spin spin e, scapular scapular adductor adductor s ( mid & low er trapezius)

Forward-Head

Cervi cal ext ensors, upper trapezius

Neck Ne ck flexor s

Human Motion Terminology •

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Agonist gonist ( prim e mover) mover) – a musc muscle t ha hatt ca use use s a des de sir e d m ot ion. Ant a gonist gonist – m usc uscles le s t ha hatt ha have ve t he po pott e nt ial ia l t o oppose oppose t he ac act ion of t he agonis agonistt . Ex., if shoulder flex ion is t he de des sir ed act act ion ( w it hout gravit y as a fact fact or) , th e shoulder shoulder f lexors are t he agonist agonist s and t he shoulder shoulder ext ensors ensors are are t he antagonists.

Human Motion Terminology •

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Synergist ynergist – m usc uscles t hat a ssist ist t he a gonist gonist in causin ausin g a des desir ed a ac ct ion ; m ay ac act as j oin t st a bilizers bilizers or o r m a y neut ralize raliz e rot a t ion. Co-cont o-cont ract ract ion – w he hen n t he a gonist gonist a nd a nt a gonist gonist s cont ract ract t oge ogett her and and a j oint m ust ust be s stt abili zed. St a bilize bilize r – m usc uscles le s t ha hatt m ust ust co-cont o-cont ract ract t o prot e ct a j oint and maint ma int a in alignm alignm e nt .

Human Motion Terminology •

I somet ric – no visible visible movem move m e nt occ occurs and and resis resistt ance ance m at ches t he mu scular t ension. ension. Ex., bodybuilders use use isomet isomet ric act act ion w hen t hey st st rik e a pose pose t o show show t heir m usc uscle develo development pment .

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Concent oncent ri c – t he muscle muscle shor shor t ens and overcomes overcomes a r esist esist ive for ce. ce. Ex., t he biceps biceps br achii achii act act concent concent r ically ically i n t he up- phase of a bice bice ps curl w it h a dum bbe bbell. ll.

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Eccent ric – t he mu scle lengt lengt hens and produces produce s f orce; orce; “ put t ing on t he brake b rakes s. ” Ex., t he biceps biceps brachii act act ecc eccent rically in t he ret ur n phase phase of of a bicep biceps s curl pe perf rf orm ed w it h a dum bbe bbell. ll.

Muscles & Movements of the Pelvis & Lower Extremity Pelvi s & Lum bar Spi ne Neut Ne ut ral spine spine is t he ce ce nt ral posit posit ion of t he lum bar spine spine and a nd pelvis, pelvis , not f lexed, e x t e nded, t ilt e d, or rot a t e d. •

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Hyper Hyper e x t e nsion nsion i s t he ex ex t r e m e or exces excessive e xt e nsion nsion of o f t he j oint . Mo t ion of t he lum ba Mot barr spine includes includes f lexi le xi on, e x t e nsion, nsion, hyper hype r e x t e nsion, nsion, lat la t e r al flexi on, and rotation.

Muscles & Movements of the Pelvis & Lower Extremity Lum bar Ex Ex t ensor ensors s The e err ect ect or spinae m uscles uscles ext end, hyp erext end, a nd lat e rally f lex t he spine. spine. •

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To s stt r engt hen t he erect erect or spin ae m usc uscles, les, use use an an e xt e nsion nsion m a chine or o r f lex for w a rd over ove r t he e dge of a benc be nch, h, t a ble, ble , or or st a bilit y ball f or f ull r a nge of of motion.

Muscles & Movements of the Pelvis & Lower Extremity Lum bar Ex Ex t ensor ensors s To st st ret ch t he erec erectt or spinae s pinae,, lie supine supine w it h t he hips and knees knees f lexed t ow ard t he shoulders. shoulders. •

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An im port a nt pa part rt of t raining t he lum ba barr m usc uscles le s is holding t he low e r back back in neut ral w he hen n lift ing heavy hea vy obj e ct s and per per f orm ing squat s and lun ge ges s, part icular icula r ly w hen using using r e sist ist ance ance .

Muscles & Movements of the Pelvis & Lower Extremity Lum bar Flexor Flexor s The m ost ost superf icial icial of t he abdom abdom inal m usc uscles are t he ex ex t e r nal obliques. obliques. •

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The aponeuros aponeurosis is f orm s t he out out e r l ayer ayer of t he connect onnect ive-t iss issue shea sheatt h t hat cover ove r s t he rect rect us abdom in is m usc uscle.

Muscles & Movements of the Pelvis & Lower Extremity Lum bar Flexor Flexor s The dee deepes pestt abdom in al m uscle uscle is t he t r ansversus ansversus abdominis. •

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One w a y t o t rain t he a bdomi nals t o st st a bilize t he pelvis aga against inst t he changing changing r e sist ist ance ance of o f m oving a rm s & legs leg s is t he “ press press-and-r e a ch” e xercis xerc ise e.

Muscles & Movements of the Pelvis & Lower Extremity Musc Muscles Act in g t o Til Til t t he P Pelvis elvis Act ive ant ant e r ior pe pelvi lvi c t ilt is achieve achieved d by cont ract ract ion of t he iliopsoa iliopsoas s m usc uscle a nd/ or t he low e r - back back m usc uscles, les, depending depending on t he body’s posit posit ion relat relat ive t o gravit gra vit y. •

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The t ilt -and-cur -and-c ur l i s a n exercis exercise e use use d t o t rain t he a bdomi nals t o ac act ively flex t he spine t hr ough t he full r a nge of m ot ion.

Muscles Acting at the Hip Joint Ant erior Hip Musc Muscles The ant erior hip m usc uscles include: •

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I liopsoa liopsoas s Rect ect us femor is

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Sartorius

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Tensor f asciae asciae lat ae Pectineus

The iliop soas is act act ually t hr ee ( 3) m uscles uscles:: 1 . Pso a s m aj a j or or 2 . Pso a s m i no nor 3 . I l i a cu s

Muscles Acting at the Hip Joint Post ost eri or Hi p Muscles Muscles The hi p ext ensor ensor m uscles uscles in clu de: •

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Glut e us maxim us Ham Ha m st ri ngs (b iceps iceps femor is, is, s semim emim embr anosus anosus,, semitendinosus)

The lar la r ge ges st m usc uscle in t his group is t he glut e us maximus.

Muscles Acting at the Hip Joint Post ost eri or Hi p Muscles Muscles To st st r e t ch t he ham st r ings, com bine an an ant e r ior t ilt of t he pe pelvis lvis w it h hip flexion fle xion and a nd knee kne e extension. •

Muscles Acting at the Hip Joint Medial Hip Hi p Mu scles The mu scles locat loc at e d m e dial t o t he hip j oint a dduct dduct and int e rn a lly rot a t e t he hip. They include: •

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Pectineus Adduct or m agnus, agnus, m inim is, is, longus, & br evis Gracilis

These hese mu scles f unct ion pr im aril y as t high st abili zers, ers, espec especiall iall y dur in g m ovem ent such as as lunges.

Muscles Acting at the Hip Joint Medial Hip Hi p Mu scles The m edial hi p m uscles uscles can be t r ained by doi ng squat s w it h t he kn e e s held t oge ogett he herr or by placing placing a ball bet w e e n t he knees knees. •

Muscles Acting at the Knee Joint The knee is a hin ge j oint , so so for ge general neral t raini ng pur pose pose s, pr im ary m ot ions are f lexion & extension.

Muscles Acting at the Knee Joint Ant erior Musc Muscles The knee e x t e nsors nsors are t he four ( 4) quadri ce p muscles: •

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Rect ect us fem oris Vast ast us mediali s Vast ast us int erm edius Vast ast us lat eralis

Muscles Acting at the Knee Joint Ant erior Musc Muscles D ur ing a squat squat , t he hip & k nee e x t e nsors nsors cont ract ract e cce nt ri ca lly t o cont cont rol hi p & kn e e flexion t o t he dow n-phase n-phase of t he m ovem ovem e nt . •

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The mot ive force forc e s a re t he w e ight of t he t orso orso and and upper body. The r esist esist iv e for ces are t he ecc eccent r ic cont r act act ions of t he hip and a nd k nee e x t e nsors nsors..

Muscles Acting at the Knee Joint Ant erior Musc Muscles The bes best w a y t o avoid a void a knee inj ur y in squa quatt s & lunges is t o lim it t he de degree gree of k nee fl e xi on t o no m ore t han 90 degrees degrees. •

Muscles Acting at the Knee Joint Post ost eri or Muscles Muscles The pr im a r y kn e e f lexor s are t he ham st ri ngs. ngs. •

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The sec secondar ondar y k nee f lexor s in clu de t he gast gast r ocnem ocnem iu s, sart oriu or iu s, gr acil acil is, and poplit eus. eus. The poplit e us is a st st abilizer abilizer t hat pr e vent s k nee disloc disloca a t ion w he hen n a squat squat t ing posit posit ion is m a int a ined. ine d. I t a lso lso unlocks unlocks t he knee by inw a rdly rot a t ing fr om t he a na natt omica omic a l posit posit ion.

Muscles Acting at the Knee Joint Post ost erior Musc Muscles Act in g at t he Ank Ank le The pri m a ry f unct unc t ion of t he plant pla nt a rf lexors is t o rot a t e t he leg leg ( a nd eve e veryt ryt hing above ab ove it ) a round t he a nk le. •

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The gas gast r onom ies and soleus soleus bot h w ork t o e levat levat e t he hee he e l; how e ver, ve r, t he sole soleus us w ork s t o e levat levat e t he hee hee l w he hen n t he knee is be bent nt .

Muscles Acting at the Knee Joint Ant e r ior Musc Muscles Act ing at t he Ank Ank le The dorsif dorsif lexor s are t he fi rst lin e of of de deff e nse nse in high-im pa pac ct a ct ivit ies ie s w it h r e ga gard rd t o shoc shock k absorption. •

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The dorsif dors if lexor s also also cont cont rol f oot m ovem ove m e nt s im port a nt t o ba bala lanc nce e during w a lking & r unning, part pa rt icularly icularly on un e ven ve n gr ound. Toe oe-t -t a pping w ill provide a t horough w a rm -up & st rengt he hening ning of t he dorsif dorsif lexors. lexors.

Upper -Body Muscles Upper-Body •

Shoulder houlde r a nd upper- a rm m ovem ovem e nt s a re t he result result of a combi combi nat ion of m ovem ovem e nt s of se veral ve ral  j o i n t s, p r i m a r i l y t h e sca sc a p u l a e a n d t h e glenohum e r al j oint . This synchroni zat ion is kn ow n as sca pulohum e ral m ovem ovem e nt .

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Re t ract ract ion – sca pular pula r a dduct dduct ion

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Prot ract ract ion – sca pular pula r a bduct bduct ion

Upper -Body Muscles Upper-Body •

Post ost e r ior should e r gir dle m usc uscles connect onnect t he scapula t o t he bac back of t he head head & t orso, ors o, part icular icula r ly t he spine. They include:  –   –   – 

Trapezius Rhomboids maj or & m inor Levat or scapulae

Upper -Body Muscles Upper-Body •

Ant e r ior shoulder s houlder gir dle mu scles at t ach ach t he scapulae t o t he f r ont of t he chest hest . They include:  –   – 

Serrat us ant ant erior Pect ect orali s m in or

Upper -Body Muscles Upper-Body •

The shoulder houlde r is ca lled t he glenohum gle nohum e ral j oint . I t is t he art art iculat iculat ion bet w e e n t he glenoid glenoid f oss ossa of of t he sca pula a nd t he hum e ru s. I t i s a m ult iaxial  j o i n t .

Upper -Body Muscles Upper-Body •

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The rot a t or cuf c uf f m usc uscles rot a t e t he shoulde shoulderr j oint and ar ar e locat locat ed on t he scapula. They ar ar e st abili zers as w ell as m overs. The rot at or cuf f m usc uscles ca n b e remem bered bere d as SI TS:  –   –   –   – 

S - supraspina upraspinatt us I - i nf n f r as asp i na n at u s T – t e res re s minor mino r S - subsc ubscapularis apularis