Kinesiology Lecture Notes

Flashcards based on Kinesiology lecture notes.

What is the main goal of learning kinesiology?

To understand movement, identify dysfunction, improve performance, and prevent injury.

What are the basic strength exercises?

Squat, Deadlift, Press, Bench Press, Core Stability (Plank), Mobility Exercises.

What are common factors that limit movement?

Poor motor control, lack of flexibility, weak strength, low absolute strength, poor coordination.

What is the principle of progressive overload?

Gradual increase in training stimulus (reps, intensity, complexity) to build strength and capacity.

What does the reversibility principle say?

If you stop training, your gains will decrease "Use it or lose it."

Why are initial gains fastest at the beginning of training?

Because of faster neural adaptations and learning of motor patterns.

What does specificity mean in training?

Training must be specific to the goal: strength, endurance, or movement pattern.

Why is variation important in a program?

To avoid plateaus, reduce injury risk, and promote motivation.

What are the 3 major systems involved in movement?

Musculoskeletal system, Nervous system, Neuromuscular system.

What are the main types of synovial joints?

Hinge, Ball & Socket, Saddle, Ellipsoid, Gliding, Pivot.

What are the main muscle fiber shapes?

Fusiform, Parallel, Pennate (uni/bipennate), Convergent, Circular.

What does the nervous system do in movement?

It activates muscles, coordinates timing, and controls force and precision.

How do the skeletal, muscular, and nervous systems work together?

Skeletal provides structure, muscular executes movement, nervous controls it.

What is the "Optimal Recovery Effect"?

It's the ideal balance between training stress and recovery - leads to performance improvement.

What happens with insufficient recovery?

Leads to fatigue, decreased performance, and possibly overtraining or injury.

What is the "Delayed Effect" in training?

Performance gains are not immediate; improvement appears after recovery and adaptation.

What does "personalization" in training mean?

Adapting the program to the individual's needs, fitness level, goals, and recovery capacity.

What are the components of the movement system?

Physical structure and neural control involving:
⚫ Musculoskeletal system (joints, bones)
⚫ Nervous system (brain, spinal cord)
⚫ Neuromuscular system (executes movement)

What are the four main tissue types in the body (related to movement)?

Epithelial, Connective, Muscle, Nervous tissue.

What is the most common function of synovial joints?

To allow movement with low friction and high range of motion.

What determines a muscle's role in movement?

Its structure, location, and the movement demand. Muscles can have multiple roles depending on these.

What is the difference between local and global muscles?

⚫ Local muscles: Close to the joint, stabilize and control small movements (e.g., multifidus).
⚫ Global muscles: Far from the joint, generate large movements (e.g., rectus abdominis).

What is the function of stabilizing muscles?

They produce small, precise movements to maintain joint stability.

What is the lumbo-pelvic rhythm?

The coordination between the spine, pelvis, and hip joints during movements like forward bending.

What causes anterior pelvic tilt (APT)?

Tight hip flexors and weak glutes/abs - pelvis tilts forward.

What causes posterior pelvic tilt (PPT)?

Tight glutes/abs and weak hip flexors-pelvis tilts backward.

Why is the lumbo-pelvic balance important?

It helps maintain good posture and functional movement by coordinating spine and pelvis.

What scapular movement corresponds to shoulder elevation?

Upward and lateral rotation of the scapula.

What scapular movement corresponds to shoulder depression?

Downward and medial rotation of the scapula.

What scapular movements match shoulder flexion and extension?

• Flexion: Protraction
• Extension: Retraction

What is posture?

The way the body organizes itself during stillness or movement.

What shapes posture?

A combination of genetics and environment (education, behavior, etc.).

Is there one perfect posture?

No. All postures are valid as long as they are pain-free and functional.

Which muscle increases intra-abdominal pressure and stabilizes the spine?

Transversus abdominis.

What is the function of the multifidus?

Controls spinal segments and helps with stability.

What are the core activation techniques?

Hollowing: Draw in the belly lightly to activate deep core.
⚫ Bracing: Increase firm tension to stabilize the spine under load.

What happens to the disc nucleus during forward bending (flexion)?

It shifts posteriorly, which can compress the back of the disc.

What happens to the disc nucleus during extension?

It shifts anteriorly.

What can prolonged spinal pressure cause?

Disc bulge or herniation.

What are the stages of a postural exercise program?

1. Pelvic tilt control (APT/PPT)
2. Core activation (hollowing + bracing)
3. Breathing integration
4. Thoracic extension + posture control

What are the two main types of movement?

⚫ Linear (translation): whole body moves in one direction.
⚫ Angular (rotation): movement around a pivot point.

What is torque (moment)?

A rotational force calculated by:
Torque = Force x Moment Arm (distance from axis).

How can you make an exercise harder using the moment arm?

By increasing the distance between the joint and the point of resistance → longer moment arm = harder.

What is the function of the center of mass (COM)?

It's the average point of body weight and affects balance and movement analysis.

How does body position affect torque in exercise?

Changing angles or posture modifies the moment arm and therefore the difficulty.

What type of angle produces the most torque?

A right angle (90°) creates the most effective torque.

What angle creates zero torque?

0° or 180° - when the force is aligned with the lever (no rotation).

What's an example of using torque for exercise analysis?

Comparing seated leg extension angles - the further the weight is from the knee, the greater the torque required.

How can we increase exercise difficulty without machines?

Change body position, resistance direction, or modify the angle of application.

What are mixed angles in biomechanics?

Angles that involve both rotation and compression - they don't produce pure torque but a combination of forces.

What's the difference between biomechanics and mechanics?

Mechanics Physics of bodies.
⚫ Biomechanics = Application to the human body (joints, muscles, levers, etc.).

What happens when you extend the lever arm in an exercise?

The torque demand increases, making the movement harder.

What does a longer moment arm mean for effort?

More torque is required the exercise is harder.

What does a shorter moment arm mean for effort?

Less torque is required the exercise is easier.

Why is 90° the most effective application angle?

Because it generates maximum torque - the lever is perpendicular to the force.

How does resistance change during movement?

The angle of resistance application and moment arm length vary through the motion → torque also changes.

How to change exercise difficulty with cable machines?

Modify the cable direction or line of resistance (e.g., pulley height or angle).

How do we identify the application angle in diagrams?

It's the angle between the direction of force and the lever arm (usually shown with arrows).

What is a resistance moment curve?

It's a graphical representation showing how torque changes across the range of motion (as joint angle changes).

Can the moment arm of a muscle be changed during an exercise?

Yes - by changing joint position, even though the insertion point stays the same.

How is the resistance moment curve drawn?

Estimate the moment at various joint angles, then plot them to visualize torque development during the movement.

What does the peak of the resistance moment curve indicate?

The maximum torque (i.e., when the exercise is hardest).

What's the key insight from the resistance curve?

Identify and optimize the joint angle where torque is highest for better performance or loading.

Do two exercises with similar shapes have the same moment curves?

No. Moment arms can differ, and the body position alters torque production and peak location.

Can two exercises look similar but have different torque profiles?

Yes. Their moment curves may differ due to changes in joint angle or center of mass.

Why does shoulder movement sometimes not match full range of torque?

Because the shoulder joint doesn't produce high torque throughout the entire range -curve shows underused segments.

What's the relationship between moment curves and moment arms?

A change in moment arm shifts the shape and location of the curve. Longer arms = higher torque.

What do we learn by comparing front vs back squat torque curves?

The center of mass shifts in front squat, more torque on the knee; in back squat, more on the hip/spine.

How can we use moment curves for exercise design?

To match peak torque with target muscle capability, improve efficiency, and reduce injury risk.

What is a muscle moment?

It's the rotational force produced by a muscle acting on a joint - also called torque.

What 3 elements compose a muscle moment?

⚫ Force
⚫ Moment arm (lever arm)
⚫ Angle of application

What is the moment arm in a muscle?

The distance from the joint's axis of rotation to the point of force application on the bone.

What is the length-tension principle?

Muscles generate more force when stretched - like a rubber band. At optimal length, tension is highest.

What happens when the angle of insertion is close to 90°?

The torque is maximal because the muscle's force is used most effectively for rotation.

What is the muscle line of application?

The direction of muscle pull. If it causes joint distraction, the antagonist muscle is activated to stabilize the joint.

How is muscle moment visualized?

With a moment curve showing how torque changes throughout range of motion.

What is the purpose of comparing muscle torque curve with resistance curve?

To match the muscle's capacity with the exercise's demand for better performance and injury prevention.

What causes mismatch between muscle force and resistance?

If the resistance torque is too high where the muscle is weak → poor efficiency and increased injury risk.

What is pain (modern definition)?

Pain is a sensory and emotional experience linked to actual or potential tissue damage.
It can occur without damage - just the perception of threat is enough.

What is the key difference between acute and chronic pain?

• Acute: sudden, clear cause.
⚫ Chronic: long duration, often without clear origin.

What is the brain's role in chronic pain?

The brain may continue to send pain signals even without tissue damage, often due to fear or memory of pain.

What are general guidelines for treating chronic pain?

• Pain intensity # level of tissue damage.
  • Reduce fear.
• Movement usually helps.
  . Customize for each person.

How do you adjust exercises to match torque curves?

• Change body position.
  • Adjust pulley angle (in machines).
  • Reduce range of motion if needed.

What is patellofemoral pain linked to?

Compression between the patella and femur, often from tight quads or alignment issues.

When should activity stop during pain?

If pain worsens over time and is linked to inflammation, not mechanical causes.

What are the 6 stages of chronic pain treatment (A-F)?

A - Explanation
B-Breathing/Postural control
C-Movement without load
D-Static strength
E-Deadlift training
F Functional movement patterns

Is passive movement ever useful?

Yes - assisted or supported movement at the start can help promote relaxation.

What mindset should be encouraged in people with chronic pain?

• No exercise is forbidden.
  . Pain is not always damage.
  ⚫ Progress should be graded and adapted.
  • Prepare mentally for occasional pain without fear.

What is a key principle when introducing new exercises to someone in pain?

Always consider the person's confidence and functional level - adapt and progress gradually.

What is the goal of Stage B in chronic pain treatment?

To restore breathing and postural control, especially diaphragmatic and technical breathing strategies.

Why is movement without load used in Stage C?

To reintroduce motion safely using non-threatening patterns (like cat-cow, rolling, or basic mobility drills).

What is the purpose of Stage D: Static Strength with Low Load?

Build tension and control in a safe, low-load environment to reintroduce muscle activation.

What is emphasized in Stage F: Functional Movement Patterns?

Rebuild coordination and performance using patterns relevant to daily life or sport - progress is step-by-step.

What are the three basic types of muscle contraction?

• Isometric
• Concentric
• Eccentric

What happens during an isometric contraction?

The muscle is active but no movement occurs. Used for static strength.

Give one advantage and one disadvantage of isometric contraction.

✔ Maintains strength when movement isn't possible

• Limited effect on hypertrophy or dynamic strength

What defines concentric contraction?

The muscle shortens to overcome resistance. Often used for acceleration and lifting.

What are the pros and cons of concentric contraction?

✔ Improves neuromuscular control

• Least force-producing of the three types

What defines eccentric contraction?

The muscle lengthens while contracting to control resistance - common in lowering phases.

What's a key risk of eccentric contraction?

Greater risk of DOMS (Delayed Onset Muscle Soreness), especially in beginners.