Chapter 3:

Body Posture
Posture
Is the position of the in which the
body is held against the gravity while
standing, sitting or lying
down.
Good Posture
It is the proper alignment of the body
whether one is walking sitting,
running or standing.
Poor Posture
It is the dis-figure of the body’s vertical
alignment and natural curve of
the back.
 Benefit of Good Posture
It promotes movement efficiency and
endurance. Proper posture keeps the
bones and joints in correct alignment
so that muscle are being used properly.
It contributes to overall feeling of a
wellbeing.
 Benefit of Good Posture
It contributes to good appearance; project
poise, confidence and dignity.
Good posture is also good prevention.
Prevents the spine from becoming
fixed in abnormal position. It also prevent
backache and muscular pain.
Effects of poor posture
Poor posture cause improper alignment
of bones.
Muscles, joints and ligaments
are prone to strain
 Effects of poor posture
Incorrect posture may cause fatigue
and muscular pain
It ca affect the function and
positon of vital organs, particularly
those in the abdominal region.
 Causes of poor posture
1. Improper nutrition 6. Vision and hearing
2. Weak muscles or defects
muscle imbalance 7. Skeletal defects
3. Disease 8. Injuries
4. Fatigue 9. Incorrect posture
5. Overweight and habits
obesity
 Curves of a Healthy Back
• Cervical Curve
Slight forward in the neck.
• Thoracic Curve
A slight backward curve in the
upper back.
• Lumbar Curve
A slight forward curve in the lower back.
Body types
Somatotyping
the system of classifying body types
depends on ones body shape.
Body types Characteristics
Endomorph Round, soft, flabby, bulky
Mesomorph Muscular, Large bones
Ectomorph Lean, small body unit
 Benefits of somatotyping
Helps the client to analyze up to what
extent of weight to reduce or gain.
Helps to determine what type of diet
and exercises to perform.
Helps identify what type of sport to
sports.
 Ectomorph
• Naturally thin
• Smaller bone structure
• Thinner limbs
• Short upper body, long legs and arms,
narrow feet and hands
• Very little fat storage
• Small amount of muscle mass
• Very high metabolism
• Hard to gain weight
 Mesomorph
• Known to have “good genes”
• Medium-sized bone structure
• Athletic body
• If they are active, they usually have a nice
• proportionate body with good amount of lean muscles.
• High metabolism
• Easier to maintain a healthy weight
• Can put on weight but loose weigh easily
• Easier to gain muscle
 Endomorph
• Larger bone structure
• High total body mass and fat cells
• Soft body appearance
• Naturally curvy
• Slower metabolism
• Gain fat easily
• Must pay more attention to their food intake to get fit.
• If they maintain active lifestyle, they can build a lot of
muscles.
 Postural Deviation
• Forward head- head and neck extended forward.
- often associated with kyphosis.
• Round Shoulder- deviation of shoulder girdle
where the scapulae are abducted and shoulders
are oriented forward.
• Round back- increased curve in back region extending
from lumbar to upper portion of neck.
 Postural Deviation
• Kyphosis- over curvature of the thoracic vertebrae
• lordosis- over curvature of the lumbar vertebrae
• Kypholordosis- over curvature of lumbar
and thoracic vertebrae
• Scoliosis- lateral curvature of vertebral column.
* S-shaped *C-shaped
• Winged scapula- prominence in the vertebral borders
of the scapulae.
 Postural Deviation
• Flat foot or pes planus- decreased longitudinal
arch of the foot.
• Bowlegs or genu varum- deformity of
lower extremity wherein knees are
separated when feet are joined together.
• Knock knees or genu valgum-knees are drawn
together and the feet are separated.
Body Mass Index
Calculated from height and weight. It is the
easiest way to determine the body fats.

BMI= Weight (kg)

(Height)² (m)
 BMI Status Health risk
18.4-Below Underweight Nutritional deficiency
diseases, prone
osteoporosis
18.5-22.9 Ideal Weight Low risk
23.0-27.9 Over weight Moderate risk of
obesity related diseases
27.5-above Obese High risk for obesity
related diseases