KINESIOLOGY OF MOVEMENT

The term kinesiology literally means the study of motion. Given that motion of our body occurs when
bones move at joints, and that muscles are the primary creator of the forces that move the bones, kinesiology
is the study of the musculoskeletal system. Because the muscles are controlled and directed by the nervous
system, it might be more accurate to expand kinesiology to be the study of the neuromusculoskeletal system.

MAJOR BODY PARTS

Motions of the body involve the movement of body parts. To be able to describe the motion of body
parts, each part must be accurately named. Figure 1-1 illustrates the major divisions and body parts of the
human body. The axial body and the appendicular body are the two major divisions. The appendicular body
can be divided into the upper and the lower extremities.

FIGURE 1-1 The three major divisions of the body are the axial body and the two divisions of the
appendicular body. The appendicular body is composed of the upper extremities and lower extremities. The
body parts within these major divisions are shown. A, Anterior view. B, Posterior view. C, Lateral vie

Preparation Consideration

Maintaining Good Posture

Ergonomic and movement strategies can improve posture and help prevent injuries.
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy
posture is the correct alignment of body parts supported by the right amount of muscle tension against
gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles,
sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper
ergonomic and movement strategies can help prevent these problems.

Why is posture important?

A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting
muscles and ligaments during movement and weight-bearing activities. Correct posture also:
 Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing
the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
  Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of
injury.
 Allows muscles to work more efficiently, allowing the body to use less energy and, therefore,
preventing muscle fatigue.
 Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

What can affect my posture?

To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength,
normal joint motion in the spine and other body regions, as well as efficient postural muscles that are
balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at
home and in the workplace and work to improve them, if necessary.
Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and
may even cause them to relax when held in certain positions for long periods of time. You can typically see this
in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are
more prone to injury and back pain.

Can I improve my posture?

While sitting at a desk:

 Keep your feet on the floor or on a footrest, if they don’t reach the floor.
 Don’t cross your legs. Your ankles should be directly in front of your knees.
 Keep a small gap between the back of your knees and the front of your seat.

When standing:

 Bear your weight primarily on the balls of your feet.

 Keep your knees slightly bent.
 Keep your feet about shoulder-width apart.

When lying down in bed:

 Find the mattress that is right for you. While a firm mattress is generally recommended, some people
find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.
 Choose the right pillow, too. Special pillows are available to help with postural problems resulting from
poor sleeping positions.
 Avoid sleeping on your stomach.

ANATOMIC POSITION

Anatomic position is a standard reference position that is used to define terms that describe the
physical location of structures of the body and points on the body. In anatomic position, the person is standing
erect, facing forward, with the arms at the sides, the palms facing forward, and the fingers and toes extended
  Anatomic position is a reference position of the body in which the person is standing erect, facing
forward, with the arms at the sides, the palms facing forward, and the fingers and toes extended.

Plane of Motion

Your body doesn’t move in one dimension. If it did, you wouldn’t be able to move your leg away from
you, toward you, in front and behind you. Your body moves in three dimensions, and the training programs
you design for your clients should reflect that. Designing an exercise program that utilizes all planes of motion
will help your clients train their body in the same manner that it moves in real life.
Let's Examine Each Plane in a Bit More Detail
Dividing the body into left and right halves using an imaginary line gives us the sagittal plane. Any
forward and backward movement parallel to this line occurs in the sagittal plane.
With the same imaginary line, divide the body into front and back halves and you have the frontal
plane. Any lateral (side) movement parallel to the line will occur in the frontal plane.
Last, but certainly not least, we have the transverse plane, which divides the body into superior and
inferior halves. Movement parallel to the waistline, otherwise known as rotational movement, occurs in
the transverse plane.

Below are a few exercises performed in each plane.

 Sagittal plane: bicep curl and forward or reverse lunges

 Frontalplane:  dumbbell lateral (side) raise
 Transverse: horizontal wood chop

ANATOMICAL TERMS OF LOCATION

The anatomical terms of location are vital to understanding and using anatomy. They help to avoid any
ambiguity that can arise when describing the location of structures.

1. Medial and Lateral

Imagine a line in the sagittal plane, splitting the right and left halves evenly. This is the midline.  Medial means
towards the midline, lateral means away from the midline.
Examples:
 The eye is lateral to the nose.

2. Anterior and Posterior

Anterior refers to the ‘front’, and posterior refers to the ‘back’. Putting this in context, the heart is
posterior to the sternum because it lies behind it. Equally, the sternum is anterior to the heart because it lies
in front of it.
Examples
 Pectoralis major lies anterior to pectoralis minor.
3. Superior and Inferior
These terms refer to the vertical axis. Superior means ‘higher’, inferior means ‘lower’. The head is superior
to the neck; the umbilicus is inferior to the sternum.
Examples
 The nose is superior to the mouth.

4. Proximal and Distal

The terms proximal and distal are used in structures that are considered to have a beginning and an end (such
as the upper limb, lower limb and blood vessels). They describe the position of a structure with reference to its
origin – proximal means closer to its origin, distal means further away.
Examples:
 The wrist joint is distal to the elbow joint.

ANATOMICAL TERMS OF MOVEMENT

Anatomical terms of movement are used to describe the actions of muscles upon the skeleton.
Muscles contract to produce movement at joints, and the subsequent movements can be precisely described
using this terminology.
The terms used assume that the body begins in the anatomical position. Most movements have an
opposite movement – also known as an antagonistic movement. We have described the terms in antagonistic
pairs for ease of understanding.

1. Flexion and Extension

Flexion and extension are movements that occur in the sagittal plane. They refer to increasing and decreasing
the angle between two body parts:

Flexion refers to a movement that decreases the angle between two body parts. Flexion at the elbow is
decreasing the angle between the ulna and the humerus. When the knee flexes, the ankle moves closer to the
buttock, and the angle between the femur and tibia gets smaller.

Extension refers to a movement that increases the angle between two body parts. Extension at the elbow is
increasing the angle between the ulna and the humerus. Extension of the knee straightens the lower limb.

2. Abduction and Adduction

Abduction and adduction are two terms that are used to describe movements towards or away
from the midline of the body.

Abduction is a movement away from the midline – just as abducting someone is to take them
away. For example, abduction of the shoulder raises the arms out to the sides of the body.

Adduction is a movement towards the midline. Adduction of the hip squeezes the legs
together. In fingers and toes, the midline used is not the midline of the body, but of the hand and foot
respectively. Therefore, abducting the fingers spreads them out

3. Medial and Lateral Rotation

 Medial and lateral rotation describe movement of the limbs around their long axis:

Medial rotation is a rotational movement towards the midline. It is sometimes referred to as

internal rotation. To understand this, we have two scenarios to imagine. Firstly, with a straight leg,
rotate it to point the toes inward. This is medial rotation of the hip. Secondly, imagine you are carrying
a tea tray in front of you, with elbow at 90 degrees. Now rotate the arm, bringing your hand towards
your opposite hip (elbow still at 90 degrees). This is internal rotation of the shoulder.

Lateral rotation is a rotating movement away from the midline. This is in the opposite direction
to the movements described above.

4. Elevation and Depression

Elevation refers to movement in a superior direction (e.g. shoulder shrug), depression refers to movement in

an inferior direction.

5. Pronation and Supination

This is easily confused with medial and lateral rotation, but the difference is subtle. With your hand
resting on a table in front of you, and keeping your shoulder and elbow still, turn your hand onto its back,
palm up. This is the supine position, and so this movement is supination.
Again, keeping the elbow and shoulder still, flip your hand onto its front, palm down. This is the prone
position, and so this movement is named pronation.
These terms also apply to the whole body – when lying flat on the back, the body is supine. When lying
flat on the front, the body is prone.

6. Dorsiflexion and Plantarflexion

Dorsiflexion and plantarflexion are terms used to describe movements at the ankle. They refer to the
two surfaces of the foot; the dorsum (superior surface) and the plantar surface (the sole).
Dorsiflexion refers to flexion at the ankle, so that the foot points more superiorly. Dorsiflexion of the
hand is a confusing term, and so is rarely used. The dorsum of the hand is the posterior surface, and so
movement in that direction is extension. Therefore we can say that dorsiflexion of the wrist is the same as
extension.
Plantarflexion refers extension at the ankle, so that the foot points inferiorly. Similarly there is a term
for the hand, which is palmarflexion.
 7. Inversion and Eversion

Inversion and eversion are movements which occur at the ankle joint, referring to the rotation of the
foot around its long axis.
Inversion involves the movement of the sole towards the median plane – so that the sole faces in a
medial direction.
Eversion involves the movement of the sole away from the median plane – so that the sole faces in a
lateral direction.

8. Opposition and Reposition

A pair of movements that are limited to humans and some great apes, these terms apply to
the additional movements that the hand and thumb can perform in these species.
Opposition brings the thumb and little finger together.
Reposition is a movement that moves the thumb and the little finger away from each other, effectively
reversing opposition

9. Protraction and Retraction

Protraction describes the anterolateral movement of the scapula on the thoracic wall that allows the
shoulder to move anteriorly. In practice, this is the movement of ‘reaching out’ to something.
Retraction refers to the posteromedial movement of the scapula on the thoracic wall, which causes
the shoulder region to move posteriorly i.e. picking something up

10. Circumduction

Circumduction can be defined as a conical movement of a limb extending from the joint at which the
movement is controlled.
It is sometimes talked about as a circular motion, but is more accurately conical due to the ‘cone’
formed by the moving limb

Examples of Circumduction:
1. Circumduction of an arm (from the shoulder joint):

Hold an arm extended outwards from the body e.g. the right hand extended to the right side.
Circumduction is the movement that occurs when the arm is held straight at the elbow
joint while whole limb from the shoulder to the finger tips is moved as if to draw circles with
the hand/fingers at arms length from the centre of the body.

2. Circumduction of a leg (from the hip joint):

Holding one leg straight at the knee joint rotate that straight leg from the hip so that the
 extreme end of the leg (e.g. the great toe if the foot is pointed outwards) traces a circle as it
moves around in space.

Other similar movements:

Some other joints including some of the condyloid joints at the wrist and the base of the fingers are
sometimes said to be able to produce a circumduction movement. However, the apparent rotation at these
joints is really - that is, more accurately, a combination of flexion and extension, abduction,
and adduction movements. Only the ball-and-socket joints at the shoulder and hip execute true 360 degree
circumduction movements.

11. Anterior pelvic rotation and Posterior pelvic rotation (Pelvic tilt)

Posterior pelvic tilt is a movement in which the front of the pelvis rises and the back of the pelvis
drops, while the pelvis rotates upwards. Posterior movement of upper pelvis; iliac crest tilts backward
in a sagittal plane; posterior tilt. Anterior movement of upper pelvis; iliac crest tilts forward in a sagittal
plane; anterior tilt

12. Lateral pelvic rotation (right and Left)

Left lateral pelvic rotation – in frontal plane left pelvis moves inferiorly in relation to right pelvis; either
left pelvis rotates downward or right pelvis rotates upward; left lateral tilt. Right lateral pelvic rotation
– in frontal plane right pelvis moves inferiorly in relation to left pelvis; either right pelvis rotates
downward or left pelvis rotates upward; right lateral tilt

13. Left transverse pelvic rotation and Right transverse pelvic rotation

Left transverse pelvic rotation – in horizontal plane pelvis rotates to body's left; right iliac crest moves
anteriorly in relation to left iliac crest, which moves posteriorly. Right transverse pelvic rotation – in
horizontal plane pelvis rotates to body's right; left iliac crest moves anteriorly in relation to right iliac
crest, which moves posteriorly

FOUR PHASES OF EXERCISE PROGRAM

1. WARM UP- prepares your body for the conditioning activity EXAMPLE: head rotation
2. STRETCHING- range of motion activities, can be part as ur warm up EXAMPLE: 90/90 stretch
3. CONDITIONING- aerobic exercise EXAMPLE: Jumping Jacks
4. COOL DOWN- exercises with recovery time EXAMPLE: Walking
 MISSION
TO EDUCATE AND PRODUCE KNOWLEDGEABLE, WELL TRAINED AND HIGH LEVEL PROFESSIONAL
WHO CAN BE LEADERS REQUIRED BY A COMPETITIVE SOCIETY. IT WILL CONTINUE TO HAVE AS ITS
INHERENT FUNCTION OF CONTRIBUTING TO THE REVIVAL,PRESERVATION AND PROMOTION OF THE
FILIPINO CULTURAL HERITAGE IN TERMS OF GAMES,SPORTS,AND DANCES.

VISSION
The college of sports science and physical education(CSSPE) shall be the leader in the field of human
movement sciences,physical education, sports and recreation or leisure studies in the region and its
neighboring countries.

CSSPE GOALS

1. Produce leaders who are experts in the field of sports,science, and physical education to local, national
and international arena;

2. Enhance critical thinking skills through in-depth involvement in research studies particularly in sports
science and physical education;

3. Provide technical expertise as an extension service in the community through sports, fitness and
recreational programs responsive to ecological concern;

4. Ensure gender equality , ethically responsibilities, and a safe education for all; and

5. Establish international linkage offering similar disciplines in the promotion of sports,science, and physical
education