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CHAPTER 15:CHAPTER 15:KINESIOLOGY OF KINESIOLOGY OF
FITNESS AND EXERCISEFITNESS AND EXERCISE
CHAPTER 15:CHAPTER 15:KINESIOLOGY OF KINESIOLOGY OF
FITNESS AND EXERCISEFITNESS AND EXERCISE
KINESIOLOGYScientific Basis of Human Motion, 12th edition
Hamilton, Weimar & LuttgensPresentation Created by
TK Koesterer, Ph.D., ATCHumboldt State University
Revised by Hamilton & Weimar
KINESIOLOGYScientific Basis of Human Motion, 12th edition
Hamilton, Weimar & LuttgensPresentation Created by
Strength: force a muscle can exert against a resistance in one maximum effort.
Endurance: ability to perform repeated contractions against a submaximal resistance.
They are related - strength will effect endurance.
Different adaptations occur with different training protocols.
Conditioning programs should be specific to the needs of the individual and activity.
Strength: force a muscle can exert against a resistance in one maximum effort.
Endurance: ability to perform repeated contractions against a submaximal resistance.
They are related - strength will effect endurance.
Different adaptations occur with different training protocols.
Conditioning programs should be specific to the needs of the individual and activity.
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Concentric ExerciseConcentric Exercise
Generally, involves lifting free weights or stack weights.
Resistance of contracting muscle(s) is the product of weight & length of resistance arm.
Maximum resistance only occurs when the resistance is acting at right angles to the lever.
Repetition maximum (RM) is the resistance a muscle can lift a given number of times.
Generally, involves lifting free weights or stack weights.
Resistance of contracting muscle(s) is the product of weight & length of resistance arm.
Maximum resistance only occurs when the resistance is acting at right angles to the lever.
Repetition maximum (RM) is the resistance a muscle can lift a given number of times.
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Eccentric ExerciseEccentric Exercise
The return movement of concentric exercise.
Eccentric contraction can sustain more tension and can be more effective in strength development.
More damaging to the muscle and requires more rest between training sessions.
The return movement of concentric exercise.
Eccentric contraction can sustain more tension and can be more effective in strength development.
More damaging to the muscle and requires more rest between training sessions.
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Isometric ExerciseIsometric Exercise
Involves no change in muscle length. Muscles contract in a static
contraction in opposition to a immovable load.
Only increases strength within a limited ROM around the actual joint angle at which contraction occurred.
Primary use is for rehabilitation of joints with limited ROM due to injury.
Involves no change in muscle length. Muscles contract in a static
contraction in opposition to a immovable load.
Only increases strength within a limited ROM around the actual joint angle at which contraction occurred.
Primary use is for rehabilitation of joints with limited ROM due to injury.
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IsotonicIsotonic
A combination of the terms “constant” and “tension”.
Difficult to produce as tension will vary with muscle angle of pull and variations in external torques.
Many use “isotonic” to describe lifting of free weights which is actually a constant external resistance.
A combination of the terms “constant” and “tension”.
Difficult to produce as tension will vary with muscle angle of pull and variations in external torques.
Many use “isotonic” to describe lifting of free weights which is actually a constant external resistance.
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Exercise at a constant speed.
Cybex, Biodex, Kincom are examples.
Angular velocity may be preset to selected rate.
Resistance accommodates to the force applied.
Maximal resistance through ROM.
Exercise at a constant speed.
Cybex, Biodex, Kincom are examples.
Angular velocity may be preset to selected rate.
Resistance accommodates to the force applied.
Maximal resistance through ROM. Fig 15.4
IsokineticIsokinetic
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PlyometricPlyometric
Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex and elastic components of muscle.
Examples are drop jumps and countermovement jumps.
Useful for increasing explosive power, trains neuromuscular system.
Eccentric contraction immediately followed by explosive concentric contraction, takes advantage of stretch reflex and elastic components of muscle.
Examples are drop jumps and countermovement jumps.
Useful for increasing explosive power, trains neuromuscular system.
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Principles Relating to Muscle Strength and
Endurance
Principles Relating to Muscle Strength and
Endurance Overload: a muscle must be exercised
beyond its normal limits in order to improve strength or endurance.
Specificity: training must be specific to meet the demands of an activity.
Progressive Resistance: training must be increased as adaptations are acquired in order to continue to use overload. Increase up to 10% when load becomes easy.
Overload: a muscle must be exercised beyond its normal limits in order to improve strength or endurance.
Specificity: training must be specific to meet the demands of an activity.
Progressive Resistance: training must be increased as adaptations are acquired in order to continue to use overload. Increase up to 10% when load becomes easy.
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Principles Relating to Muscle Strength and
Endurance
Principles Relating to Muscle Strength and
Endurance Training dose: two-three times a week,
more advanced, three-five times per week. Mechanical efficiency:
Momentum: should be minimized, motion should be in a slow, controlled manner.
Resistance arm: the longer the resistance arm, the more strenuous the motion.
Alignment and Impact: knee must always remain over the feet, low-impact is preferred.
Training dose: two-three times a week, more advanced, three-five times per week.
Mechanical efficiency: Momentum: should be minimized, motion
should be in a slow, controlled manner. Resistance arm: the longer the resistance arm,
the more strenuous the motion. Alignment and Impact: knee must always
remain over the feet, low-impact is preferred.
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Principles Relating to Muscle Strength and
Endurance
Principles Relating to Muscle Strength and
Endurance Open vs. closed kinetic chain:
Distal endpoint of limb fixed is a closed kinetic chain, everything above joint moves.
Distal endpoint of limb free is an open kinetic chain, only limb moves.
Both are effective. Must consider joint stability when selecting open or closed chain exercise.
Exercise order: multi-joint done before single joint, large muscle groups before smaller groups, high intensity before low intensity.
Open vs. closed kinetic chain: Distal endpoint of limb fixed is a closed kinetic
chain, everything above joint moves. Distal endpoint of limb free is an open kinetic
chain, only limb moves. Both are effective. Must consider joint stability
when selecting open or closed chain exercise. Exercise order: multi-joint done before
single joint, large muscle groups before smaller groups, high intensity before low intensity.
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Principles Relating to Muscle Strength and
Endurance
Principles Relating to Muscle Strength and
Endurance Maintenance: once developed, may be
maintained with less frequent sessions. Symmetry: balance between joint flexibility
and strength must be maintained. Anthropometry: all individuals should not
be expected to perform to the same level. Age: use caution with kids; beneficial for
elderly - ACSM guidelines.
Maintenance: once developed, may be maintained with less frequent sessions.
Symmetry: balance between joint flexibility and strength must be maintained.
Anthropometry: all individuals should not be expected to perform to the same level.
Age: use caution with kids; beneficial for elderly - ACSM guidelines.
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Risk FactorsRisk Factors
Avoid motion to limits of cervical or lumbar
flexion and hyperextension. combinations of motions of vertebral
column. forcing knee joint into extreme flexion or
hyperextension. Never hold the breath while
exercising.
Avoid motion to limits of cervical or lumbar
flexion and hyperextension. combinations of motions of vertebral
column. forcing knee joint into extreme flexion or
hyperextension. Never hold the breath while
exercising.
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STRENGTH TRAININGSTRENGTH TRAINING
Most commonly used: Resistance machines Hand weights Free weights
Use the principle of progressive resistance.
Varied enough to strengthen whole body.
Most commonly used: Resistance machines Hand weights Free weights
Use the principle of progressive resistance.
Varied enough to strengthen whole body.
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Core StrengtheningCore Strengthening
Core: Vertebral column and its’ supporting structures and musculature.