Download Module 1 Introduction to Human Movement Studies (Kinesiology)

Module 1
Introduction to Human Movement
Studies (Kinesiology)
20 Hours
1
Module 1
Aims: To provide a basic knowledge of the human
body and how it works
Objectives:
• To identify the basic structures and functions of the
human body
• To describe the physiology of human performance,
including energy metabolism and the physiological
responses to exercise
• To describe the mechanics of human locomotion
2
Continuous Assessment
2 Written assessments with the following weightings:
1.
2.
Assessment 1 – 40%
Assessment 2 – 60%
Each assessment is 30 minute duration with 5
questions
3
Skeletal System
4
Classification of Bones
by Shape
1.
2.
3.
4.
LONG BONES: Bones whose length exceeds their width
and thickness.
SHORT BONES: Bones with approximately equal length
and width.
FLAT BONES: Thin bones that tend to be curved rather
than flat.
IRREGULAR BONES: Bones of various shapes that do
not fit into the other three categories.
5
Classification of Bones by
Shape
6
Functions of the Skeleton
• PROTECTION for many of the vital organs e.g.
heart, brain, kidneys, spinal cord
• SUPPORT for the soft tissue so that erect
posture and the form of the body can be
maintained.
• MOVEMENT: The skeleton forms joints to allow
a wide range of movement. All movement is
caused by the contraction of muscles acting on
the bones.
7
Functions of the Skeleton
• BLOOD PRODUCTION: Red blood cells
(erythrocytes) and some white blood cells are formed
in the marrow cavities of some large bones.
• STORAGE: Bones serve as key storage areas for
minerals such as calcium, phosphorus, potassium and
sodium.
8
Compact Bone
looks like solid bone. Found
on outside of most bones and
in the shaft of long bones.
Cancellous Bone
Spongy bone – found at
ends of long bones & in
irregular, flat and sesamoid.
Bone marrow only exists in
cancellous bone.
9
The Spine
10
Functions of the Spine
1. Cervical Vertebrae: Allow movement of the
head and bending and twisting of the neck.
2. Thoracic Vertebrae: Support the rib cage and
allow some bending and rotation of the trunk.
3. Lumbar Vertebrae: Allow bending and rotation
of the trunk.
4. Sacral Vertebrae: Transmit weight of body to
hips and legs.
11
Joints
A JOINT is the place of union between two or
more bones.
Joints are the functional units that permit body
movement.
Movement occurs when muscles contract,
pulling on the bones.
There are 3 types of Joint
Fibrous
Cartilagenous
Synovial
12
Fibrous Joints
FIBROUS JOINTS: These joints, which are classified as
SYNARTHROSES (syn = together, arthro = joint; “an immovable
joint”), occur where bones are united by intervening fibrous tissue.
Examples include the skull and pelvic bones.
13
Cartilagenous Joints
CARTILAGENOUS JOINTS:
These joints, which are classified as AMPHIARTHROSES (amphi) on
both sides, arthro = joint; “cartilage on both sides of the joint”),
occur where bones are united by intervening cartilage, such as in
the vertebral column and the pubic bones.
14
Synovial Joints
SYNOVIAL JOINTS: These are freely moving joints. They are classified
as DIARTHRODIAL (di = apart, arthro = joint; “apart joint”). In terms
of human movement, synovial joints are the most important. Synovial
joints are defined based upon the movements they allow.
15
Types of Synovial Joints
16
Types of Synovial Joints
17
Types of Synovial Joints
18
Synovial Joints - Knee
19
Components of Synovial
Joint
• Cartilage
– Hyaline Cartilage – at ends of long bones, prevents
friction, add cushion.
– Fibrocartilage – intervertebral disc, minisci, fills spaces
and crevices.
• Synovial Fluid
– Clear fluid, consistency of egg white
– Provides nutrients to joint, removes debris
• Synovial Membrane
– Contains synovial fluid
• Fat Pads
– Provide extra cushion where needed
20
Factors Affecting Joint
Mobility (ROM) and
Stability
Range of Motion refers to the range, measured in
degrees of a circle through which the bones can be
moved.
1.
2.
3.
4.
5.
6.
Structure/shape of the joint/bones
Tension exerted by ligaments
Muscle tension
Disease
Age
Injury
21
Factors Affecting
Joint Mobility and
Stability
Structure/shape of the joint/bones (Hinge, ball & socket, etc)
● How close they fit together. Eg., Head of Femur fits in the
depression of the pelvis, allowing rotational movement.
● Contact with other body parts, eg., when you flex your elbow,
the biceps is in the way and prevents us fully flexing the arm.
Tension exerted by ligaments
● Ligament tension changes depending on position of the joint.
Eg., when standing, the ligaments in the hip joint become taut.
When ligaments remain taut, the result is lack of ROM at that
joint.
22
Factors Affecting
Joint Mobility and
Stability
Muscle tension
● Muscle tension reinforces the tension exerted by
ligaments on the joint. In some cases where muscles are
overworked, this can have a negative effect on ROM at
that joint.
Disease (arthritis)
● Effects of arthritis include joint inflammation, worn
cartilage and spur growth. All of these effects can hinder
ROM at an effected joint.
23
Factors Affecting
Joint Mobility and
Stability
Age
● Soft tissue loses elasticity with aging, negative effect on
ROM.
● Reduction in Synovial Fluid and thickening of the
Synovial Capsule can have a negative effect on ROM
Injury
● Fractures/Sprains. Following a fracture/sprain, when
the cast/splint is removed, there will be limited mobility
due to lack of flexibility of the ligaments & tendons.
24
Anatomical Directional and
Regional Terms of the Human
Body
Used to describe regions of the
body in relation to other parts of
the body
25
Anatomical, Directional and
Regional Terms
Anterior (ventral):
Towards/on the front of the body
eg Pectorals are on anterior
aspect/
Posterior (dorsal):
Towards/on the back of the body
eg Rhomboids are posterior to the
Pectorals
Superior:
Towards the head, upper part or
above eg humerous is superior to
radius
26
Anatomical, Directional and
Regional Terms
Inferior:
Medial:
Lateral:
Away from the head, lower part or below
eg the tibia is inferior to the femur
Towards or at the midline of the
body,inner side eg adductors are medial
to the abductors.
Away from the midline of the body, outer
side eg Abductors are on the lateral
aspect of leg.
27
Anatomical, Directional and
Regional Terms
Proximal:
Closer to the origin of a point of reference.
eg the elbow is proximal to the wrist.
Distal:
Further from the origin or point of
reference eg the foot is distal to the knee.
Superficial:
External, located near the surface
eg Rectus Abdominus are superficial to the
Obliques.
28
Anatomical, Directional
and Regional Terms
Deep:
Cervical:
Thoracic:
Internal; located further beneath the
body surface eg the obliques are deep to
the Rectus Abdominus
Regional term referring to the neck.
C1-7
Regional term referring to the portion of
body between the neck and the abdomen;
T1 – T12
29
Anatomical, Directional and
Regional Terms
Lumbar:
Plantar:
Regional term referring to the portion of the
back between the abdomen and the pelvis
L1 –
L5
The sole or bottom of the foot
Dorsal:
The top surface of the foot and hand
Palmer:
The anterior or ventral surface of the hands
30
Joint Action / Movements
•
•
•
•
•
•
•
Flexion
Extension
Lateral Flexion
Rotation
Circumduction
Abduction
Adduction
31
Joint Actions –
Flexion/Extension
32
http://classroom.sdmesa.edu/eschmid/Chapter7-Zoo145.htm
33
34
Joint Actions – Abduction
Adduction
35
36
Joint Actions Circumduction
37
The Muscular System
38
The Muscular System
39
3 Types of Muscular
Tissue
1. Cardiac Muscle
2. Voluntary (Skeletal) Muscle
3. Involuntary (Smooth) Muscle
40
TYPES OF MUSCLE
CARDIAC MUSCLE:
forms the walls of the heart
is involuntary
SMOOTH or VISCERAL MUSCLE:
forms the walls of internal organs, for example the
stomach, intestines and blood vessels
is involuntary
41
TYPES OF MUSCLE
SKELETAL MUSCLE:
is attached at both ends to bone (usually by a
tendon)
is voluntary
is responsible for human movement
42
SKELETAL MUSCLE
• is made up of:
– muscle tissue so it can contract
– connective tissue to bind it together
– nerves so that messages can be sent from the brain and
spinal cord
– blood vessels to bring oxygen, remove waste products,
supply energy and maintain fluid levels
43
Functions of Muscle
Tissue
•
Produce motion (body movements)
•
Provide stabilisation
•
Generate heat
44
4 Characteristics of
Muscle Tissue
1.
2.
3.
4.
Excitability: reaction to nerve impulses
Contractibility: ability to contract (shorten and
thicken)
Extensibility: ability to stretch or lengthen without
damage
Elasticity: ability to return to original length and
shape after contraction or extension
45
Structure of
Skeletal Muscle
46
Components of Skeletal
Muscle
• Skeletal muscle: Contractile tissue composed of bundles
(fascicles) of muscle fibres.
• Epimysium: Outermost layer of connective tissue, Surrounds
entire muscle, blends to form tendon
• Perimysium: Another layer of connective tissue. Surrounds
each fascicle (bundles of muscles fibres.
• Endomysium: Layer of connective tissue, surrounds &
separates each muscle fibre and electrically insulates it from it’s
neighbour.
47
Components of Skeletal
Muscle
• Myofibril: Threadlike parallel fibres that make up a muscle fibre,
they are made up of Myofilaments.
• Myofilaments: Within myofibrils are Actin (thin) and Myosin
(thick) protein threads. These myofilaments do not extend the length
of a muscle fibre, instead they are arranged in sections called a
Sarcomere
• Sarcomere: The basic functional unit of muscle contraction. Each
muscle group will have many Sarcomeres and it is the combined
action of these sarcomeres that cause muscle contraction and
therefore movement.
48
Components of Skeletal
Muscle
• Tendon: Connective tissue (Epimysium) which extends beyond the
muscle and becomes a ‘strap’ which Connects to the outermost
covering of the bone (periosteum)
• Muscle Fibre: is a muscle cell. It is called a muscle fibre due to its
long thread like shape.
49
Sliding Filament Theory
• In muscle contraction, myosin heads attach to and
walk along the actin at both ends of the sarcomere,
progressively pulling the thin filaments together until
they meet at the middle of the sarcomere.
• Shortening of the sarcomere causes shortening of
the whole muscle fibre which leads to shortening of
the entire muscle.
• Crossbridges are formed when myosin heads bind to
actin and hold the muscle in a shortened state.
(Peak Contraction)
50
Sliding Filament Theory
51
Sliding Filament Theory of
Muscle Contraction
1. Muscles work by contracting, shortening bringing the two
ends of the muscle closer together.
2. The muscle fibre contains sarcomeres.
3. The sacromere contains myofilaments – actin (thin, & at
each end) and Myosin (thick, & in the middle)
4. The myosin heads (thick filaments) attach to and walk
along the actin (thin filaments).
5. This causes the actin to slide in towards the middle and
they can overlap.
6. This shortens the length of the sarcomere and happens all
along the length of the muscle fibre giving a muscle
contraction.
52
Proprioceptors
Proprioceptors are basically sensors that provide
information to the body on muscle
length, muscle tension and joint angle.
The Muscle Spindle provides information on muscle
length.
The Golgi Tendon Organ (GTO) on muscle tension.
The Joint Receptor on joint angle/position
53
Muscle Spindles
Muscle Spindles are sensory
receptors in muscle tissue. They
primarily respond to any stretch
of a muscle and, through reflex
response, (efferent impulse, ie
exiting the brain) initiate a
stronger muscle action (forcibly
contracts the overstretched
muscle) to reduce this stretch.
54
Golgi Tendon Organ
Golgi tendon organs are encapsulated
sensory receptors through which a
small bundle of muscle tendon fibres
pass.
Golgi Tendon Organs are sensitive to
tension in the muscle/tendon complex
and operate like a strain gauge, a
device that senses changes in tension.
55
Joint Receptors
• Located at all the synovial joints.
• Sensitive to directional changes, velocity of joint movements,
high tension in joint ligaments.
• May act with a reflex effect to produce a braking mechanism
against the overstress of a joint and help to protect the joint
from injuries caused by potential injurious flexion or
extension.
56
Posture & Ideal
Alignment
57
Ideal Alignment
Unbalanced postural lines can cause excessive
tension in muscle groups, produce joint strain,
stretch ligaments, damage joint cartilage.
Neutral spine alignment viewed from the
side
1. A plumb line would pass:
2. Through the mid-line of the ear
3. Through the centre of the shoulder
4. Through the centre of the hip joint
5. Just behind the kneecap
6. Just in front of the ankle joint
58
Kyphosis
Kyphosis viewed from the
side
Excessive curvature of the
thoracic curve
with convexity to the rear
May be a result of a
weakness in the anterior
neck and upper back
muscles or
metabolic disease
59
Lordosis
Lordosis viewed from the side
● An increased curvature of the
lower back
● Often accompanied by
protruding
abdomen and buttocks and
kyphosis
● May be the result of weak
abdominals,
tight hip flexors or metabolic
disease
60
Scoliosis
Scoliosis viewed from the
rear. Curvature of
the spine may be:
● ( curve
● ) curve
● S curve
All children are checked
for this before
leaving national school as
surgical intervention at an
early stage maybe
needed for correction.
61
Other Posture
Abnormalities
• Bowlegs:
When feet are together, if a space of 5 cm or more
occurs between the knees, ‘bowlegs’ may be present: a banana-like
curve of the tibia.
• Knock knees: When the knees are together, if a space of 5 cm or
more occurs between the feet, ‘knock knees’ may be present.
62
Other Postural
Abnormalities
• Rounded Shoulders
• Flat Foot
• Forward Head
63
Cardio Respiratory System
64
Main Components of the
Cardio-respiratory
System
• Lungs and associated airways
 Mouth
 Throat
 Trachea
 Bronchi
• Heart
• Blood
• Blood vessels
65
Functions of the
Cardio-respiratory
System
• Transport oxygen and nutrients to the working
muscles and the heart itself
• Body uses oxygen and nutrients to fuel the body
and generate energy
• Remove the by-products of energy conversion and
respiration (lactic acid & carbon dioxide).
66
Exchange of Gases
Exchange of gases
Oxygen diffuses from the
alveoli across the network of
blood capillaries into the red
blood cells.
At the same time,
carbon dioxide diffuses from
the blood into the alveoli to
be carried back to the
bronchioles and eventually
expired.
67
Breathing Mechanism
The lungs are made of elastic tissue that while unable to contract,
can change in size and shape as result of the changing shape of
the chest cavity (by changes in the diaphragm muscle) and the
position of the ribs (intercostals muscles) acting similar to that of a
bellows.
The diaphragm muscle is located under the lungs and is in a
domed shape when relaxed. When instructed to contract, it flattens
and increases the size of the chest cavity.
68
The heart and associated
blood vessels
69
Definition of Terms
• Arteries: are blood vessels which carry oxygenated blood away
from the heart to the bodys tissues.
• Veins: Blood vessels which carry deoxygenated blood back to the
heart from the body tissues.
• Coronary artery and vein: carry the heart muscles own blood
supply, providing the heart with oxygen & nutrients and removing
waste.
• Capillaries: minute blood vessels, in all the bodies tissues, where
all gas exchanges occur
• Heart rate: number of times the heart beats in one minute
• Cardiac cycle: all events that occur between two consecutive
heartbeats; involves all chambers undergoing a relaxation and
contraction phase.
70
Definition of Terms
• Diastole: relaxation phase; blood flows into the heart, all chambers
fill with blood
• Systole: contraction phase; all chambers contract and expel blood
• Stroke volume: amount of blood ejected or pumped in one
contraction
• Cardiac output: amount of blood pumped in one minute: HR x SV
• Blood pressure: Force at which blood leaves the heart- refers to
arterial blood pressure, expressed as systolic and diastolic pressure
e.g. 120/80. When there is a constriction of blood vessels, B.P
increases. When there is a dilation of blood vessels, B.P. decreases.
71
The Heart
72
Overview of Circulatory
System
73
Composition of Blood
•
•
•
•
•
•
•
PLASMA:
is a yellowish solution containing the following
Water
Nutrients, such as glucose, amino acids and fats
Hormones
Waste products, such as urea
Fibrinogen protein which assists in clotting
74
Composition of
Blood
•
•
•
•
•
RED BLOOD CELLS
are biconcave discs
give the red colour to blood
are produced in bone marrow
contain haemoglobin which
transports oxygen
• contains iron
75
Composition of
Blood
•
•
•
•
•
WHITE BLOOD CELLS:
are produced in the bone marrow and lymph tissue
fight infection and disease
PLATELETS:
are responsible for clotting the blood.
76
Overview of the
Circulatory System
77
The Energy Systems
Workouts, training programmes and activities of daily
living require different amounts of energy.
Humans obtain energy from the food we ingest. The
body can only use this food after it has been chemically
broken down and absorbed into the bloodstream. In
simple terms, Carbohydrates, Fats & proteins are broken
down by our body to produce energy.
Adenosine Triphosphate. (ATP)
Energy in the form of Adenosine Tri Phosphate
(ATP) is the end product of food ingestion.
78
Overview
•
•
Energy: the capacity to do physical work
Sources and Storage:
–
Energy enters the body in the form of carbohydrates, fats
and proteins (food).
–
It is then converted into a fuel that can be used by the
body.
–
Carbohydrates are stored in the muscles, liver and blood
in the form of glycogen
–
Fats are stored as fatty acids in the adipose tissue and as
triglycerides in the muscle
79
Overview
• ATP – adenosine triphosphate – fuels all muscle activity.
• ATP is a chemical structure made up of adenosine and three
phosphate atoms.
• The high energy in the two bonds connecting the three
phosphate atoms is released when the bonds are broken; it can
be used for muscular contraction.
• ATP is stored in the myosin heads.
• Due to its unstable nature, only enough ATP to complete a few
seconds of muscular work can be stored.
• ATP must be continuously resynthesised (reformed) from
adenosine diphosphate (ADP).
80
Energy
The body cannot use food directly
so it has to be broken down........
Protein
Fats
Carbohydrates
Amino Acids
FattyAcids &
Triglycerides
Glucose
Glycogen
Growth & Repair
Stored in
Adipose Tissue
& Muscle
Stored in muscles &
Liver
Energy Source
Energy source
81
Oxygen Consumption
during Aerobic exercise
82
Oxygen Consumption
during Anaerobic
exercise
83
Systems used by the
body to re-synthesise
(remake) ATP
Anaerobically (Without Oxygen)
1. Phosphagen System: (ATP-CP system)
Used at 95 – 100% of max effort*
2. Lactate System. (Anaerobic Glycolysis)
Used at 60 – 90% of max effort*
Aerobically (With Oxygen)
3. Aerobic Glycolysis
Used below 60% of max effort*
4. Fatty Acid Oxidation
Used below 60% of max effort*
* NB The above percentages are approximate and will vary with
fitness levels and individual differences
84
Characteristics of
Phosphagen System
(CP System)
● Anaerobic
● Very rapid rate of ATP production
● Fuel source: creatine phosphate (CP)
● Limited stores of creatine phosphate in the
muscle
● Very limited ATP production
● Predominates during high-intensity, short duration
activities of 1 - 10 seconds
● Creatine phosphate and ATP stores are replenished
after about two minute’s rest
● Very responsive to training: up to 300%
more CP in store after training.
85
Characteristics of the
Lactate System
Anaerobic
● Rapid ATP production
● Fuel source: blood glucose or glycogen
● Lactic acid is a by-product that causes rapid fatigue
● Limited ATP production
● Incomplete breakdown of glycogen
● Will only release enough energy from one molecule of
glycogen to resynthesise three ATP molecules
● Predominates during high-intensity, short duration
activities of one to three minutes
86
Characteristics of
Aerobic Energy System
Aerobic
● Slow rate of ATP production
● Fuel source: blood glucose and glycogen
● Limited by the relatively slow delivery of oxygen to cells
so can only provide energy for up to 60% of maximum
efforts
● Will release enough energy from one molecule of
glycogen to resynthesise 38 ATP molecules
● Glycogen stores will eventually run out
● Predominates during activities of lower intensity and of
greater than three minutes
87
Characteristics of Fatty
Acid Oxidation
Aerobic
● Fuel source: fatty acids
● Slow rate of ATP production
● Limited by the relatively slow delivery of oxygen to the cells;
can only provide energy at low intensity and long duration
● Large amounts of oxygen are needed
● Well-trained athletes will burn a greater percentage of fat,
thus allowing them to work harder and longer
● Will release enough energy from one molecule of fatty acid
to resynthesise 100 ATP molecules. (Fat yields just over 50%
more energy per gram than glucose)
88
Role of Energy Systems
in Programme Planning
In most cases, although all energy systems are ‘switched on’,
one or two energy systems will predominate depending on the
intensity and duration of the activity, together with the fitness
level of the individual.
Considerations
● Available Fuel (diet & glycogen stores)
● Work/Rest intervals – Muscle Fatigue
● Intensity & duration of the session
● Rest/recovery/repair
● Individual Muscle Fibre Types
89
Muscle Fibre Types
90
Muscle Fibres
Distribution of fibre types is largely genetic.
● There are no gender differences with respect to fibre type
distribution.
● About 20% of muscle fibres are neither true fast nor true slow
twitch fibres. These display characteristics of both fibre types
and will adapt with
training.
● Endurance training will not cause fast twitch fibres to become
slow
twitch fibres.
● Speed or power training will not cause slow twitch fibres to
become fast
twitch fibres.
● If you want to become an Olympic athlete, choose your
parents wisely!
91
Muscle Fibres
• The characteristics of muscle fibres can change to some
extend.
• Endurance training will not cause fast twitch fibres to
become slow twitch fibres.
• Speed or power training will not cause slow twitch fibres to
become fast twitch fibres.
• If you want to become an Olympic athlete, choose your
parents well!
92
Predominant Energy System
(%)
Sport
Phosphagen
Lactate
Aerobic
Basketball
80
10
10
Golf swing
100
-
-
Gymnastics
90
10
-
Dive/Swim
98
2
-
50 m swim
95
5
-
200 m swim
95
5
-
1500 m swim
10
20
70
Tennis
70
20
10
100/200 m run
98
2
-
1500 m run
5
35
60
Volleyball
90
10
-
93
Physiological Effects of
Warm up & Cool Down
Warm-up
The purpose of the warm-up is to:
● Increase body temperature
● Increase respiration and heart rate
● Help protect against muscle, tendon and ligament strains
● Prepare the body for more strenuous exercise
● It ‘kickstarts’ the aerobic energy systems
● Stimulates the neural pathways and muscle metabolism
leading to a more efficient performance
94
Physiological Effects of
Warm up & Cool Down
Cool-down
● The purpose of the cool-down is to:
● Remove excess norepinephrine (which can cause irregular
heart beats)
● Lower body temperature
● Continue the pumping action of muscles on veins, helping the
circulation in the removal of metabolic wastes
Dangers of not cooling down
● Pooling of the blood
● Sluggish circulation
● Slow removal of waste products
● Cramping or soreness
95
D.O.M.S
Delayed Onset Muscle Soreness (DOMS)
When a previously sedentary person takes up an
exercise programme, it is normal to feel muscle
soreness and stiffness afterwards. When an athlete
or regular exerciser experiences muscle soreness,
12 to 48 hours after intense exercise, it is referred to
as Delayed Onset Muscle Soreness (DOMS).
96
Acute Physiological
Responses to Exercise
Acute (immediate) physiological responses to exercise:
Heart rate (HR): increases as the working muscles demand a
higher blood supply
Stroke volume (SV): increases
Cardiac output: increases as a result of increased HR and SV
Respiration: increases as demands for oxygen increase and
carbon dioxide levels increase
Redistribution: of blood from the organs of the body to the
working muscles
Blood pressure: systolic increases. However, little change
occurs in diastolic because of exercise-induced vasodilation
(increase in size) of arterioles supplying blood to the working
muscles
97
Acute Physiological
Responses to Exercise
Venous return: the heart can only pump as much blood as it
receives. Venous return is achieved through the pumping action
of muscles as they contract
Body temperature: increases
Elasticity of muscles: increases
Viscosity of synovial fluid: decreases
98
Chronic (long-term) effects
of exercise
The heart: may increase in size and strength, particularly in
the area of the left ventricle.
Stroke volume: the increase in size and strength allows
more blood to be pumped per beat.
Heart rate: will decrease as the heart becomes more
efficient and able to pump larger volumes per beat
Decreases the amount of work to be done by the heart
muscle.
Cardiac output: training improvements lead to an overall
increase in cardiac output.
Blood composition: levels of haemoglobin increase, which
increases the blood’s capacity to carry oxygen.
99
Chronic (long-term)
effects of exercise
VO2 max: increases with regular exercise.
Blood pressure (BP): systolic and diastolic BP can be
lowered by 6-10 mm Hg for many previously sedentary
people.
Increased/Improved muscle strength:
Over time muscles will become stronger and more efficient
for training and activities of daily living.
Improved Body Composition: A regular exercise regime
will result in a favourable
100
High Risk Exercises
•
•
•
•
•
•
•
Hurdlers stretch
Full deep knee squats
Full neck circles
Straight leg sit-ups
Straight leg raises
Plough
High Hip Extension
101
Full Neck Rotations
Inefficient
/dangerous if not
done correctly
Safer Alternative
Rationale/Risk : If carried out too quick, particularly the posterior,
hyperextends neck and causes potential damage to cervical spine.
Safer Alternative: Turn head to left and right in a controlled manner
Straight Leg Sit Ups
Potentially
dangerous
Safer Alternative
Rationale/Risk: (a) Lower back risk due to compression of discs. (B) Abs may
not be strong enough and can cause disc and ligament damage. (C) uses hip
flexors which has been known to cause lower back problems due to muscle
imbalance.
Safer Alternative: Abdominal Curl per NCEF
Straight Leg Raises
Potentially very
dangerous.
Safer Alternative
Rationale/Risk: Lower back risk due to compression of discs. (B) Abs
may not be strong enough and can cause disc and ligament damage.
(C) uses hip flexors which has been known to cause lower back
problems due to muscle imbalance. Risk is higher.
Safer Alternative: Reverse Curl per NCEF
Dorsal Raises
Potentially very
dangerous.
Safer Alternative
Rationale/ Risk: Compression and pressure on lumbar vertebra and
discs.
Safer Alternative: Back Extension per NCEF
Rapid toe touching with
Bounce
Potentially very
dangerous.
Safer Alternative
Rationale/ Risk: Lower back damage by excessive strain on lumbar muscles &
ligaments.
Safer Alternative: Supine Hamstring stretch per NCEF
High hip extension on hands
Potentially very
dangerous.
Safer Alternative
Rationale/ Risk: Spine is hyperextended, compressing intervetebral
discs
Safer Alternative: Controlled leg extension on Elbows.
Deep Squats
Inefficient
/dangerous if not
done correctly
Safer Alternative
Rationale/ Risk: Ligament damage in knee. Compresses the patella
against the knee joint will full weight of body.
Safer Alternative: Squat to legs parallel to floor.
Hurdlers Stretch
Potentially very
dangerous.
Safer Alternative
Rationale/ Risk: Supporting leg knee ligaments are twisted unnaturally, high risk of damage
Safer Alternative: Calf stretch per NCEF
The Plough
Potentially
dangerous
Safer Alternative
Rationale/ Risk: Cervical vertebrae have to support weight of bodyabnormal stress.
Safer Alternative: Supine Lower Back Stretch.