kin 150 exam 1

Balances on the hands-

1. Shoulder and arm strength - Front supports, front supports feet on the wall, front support locomotion’s, front support feet up on a height(increasing), bipod balance, donkey kicks) 2. Spatial orientation- front support raising feet up the wall (‘wall walk’), L-handstands, kick taps 3. Safe exit (go down the way you went up, ¼ turn, roll out) 4. Kick to handstand - Little to no arch - Arms and legs straight, tight together - Shoulders elevated- but use with fingers to balance - Ears between arms- listen to note on head position

what do advanced supports and balances require?

Increased demand for strength, flexibility, spatial awareness, balance Increased challenge for stability Fitness required: advanced, therefore may take longer to achieve the physical component required Motor learning: these movements can take longer to acquire, may take more attention and focus.

what are some reminders?

- A focal point is helpful- sue vision but don’t be looking around all over the place until mastery of the skill is attained “heads up” “eyes up” - Keep a support leg very rigid and balance weight over the whole foot - Use tow to grip or readjust - Keep the non-support limbs rigid and move slowly if dynamically moving into/out of a position - Keep the core and trunk upright and stable, keep tall posture - Arms out wide increases inertia

balances

- Determining if something is a balance instead of a support can be hard - Look for instability, position of centre of mass relative to smaller base of support (COM is on edge of the base) Recall balance and strength have a high correlation, so challenging balances can also challenge strength - Balances require the motor component of balance which relies on the kinesthetic sense to make anticipatory postural adjustments Balances can be static or dynamic

- Supports

are often overlooked because of their simplicity and strong stability - Consider most of your passive stretching positions are supports - Use this time as an opportunity to do stretches and focus on identifying flexible areas - Supports can also require some balance to maintain and spatial orientation of your limbs, take note of posture and your ability to ‘feel’ positions - Supports can be static or dynamic

what factors can affect flexibility?

1. AGE- collagen cross bridging over time. Fibrosis= muscle fibers degenerate replaced with fibrous connective tissue 2. GENDER- females generally more flexible than male 3. MUSCLE BULK- can limit movement 4. INJURY- scar tissue limits ROM 5. HYPERMOBILITY/JOINT LAXITY 6. IMPROPER STRENGTH TRAINING- decreased ROM, imbalances 7. IMPROPER STRETCHING- passive vs active 8. POOR POSTURE- carrying things on one side 9. SEDENTARY LIFE- long periods of sitting/standing shortening of muscle/ ligaments restricted ROM 10. Excessive body fat- reduces ROM

what is PNF?

- Often 2-person technique (not always) - Involves contracting the stretched muscle (which puts additional stretch on tendons) - Disadvantage- needs experienced partner and supervision to avoid injury due to overstretching

what is dynamic stretching?

- Bouncing or bobbing at the extreme ROM - Advantage- sport/movement specific - Disadvantage- a muscle stretched too far and too fast may reflexively contract and create an opposing force- causing soft tissue injuries - Jerking motions may create force greater than extensibility of tissues- leading to injury - Results in muscle soreness the following day For tissue elongation- light bouncing at the end range

what is static stretching?

easy stretching, move slowly into the stretch and apply only a steady, light pressure - Increase intensity of the pressure and continue to ‘stretch by feel’ - Increase pressure further – hold for 10-30 sec - Good for tissue elongation (passive ROM) - Tissue elongation and tissue strengthening (active ROM) - Contract agonist while stretching antagonist

what are the types of stretching?

static and dynamic

what can can lead to injury?

- Continuous contraction tightens and shortens muscle, thus more vulnerable to injury - Protection from common soft-tissue injuries (sprains, strains, tears) - Decline in flexibility may cause poor posture leading to joint pain and backaches (etc.)

why is flexibility important?

Increases functional ROM- improved performance Stretching to warm up- should be relevant/specific to activity Cool-down phase- help fatigued muscles return to normal resting length and to more relaxed state

what can limit range of motion?

1. Bony articulations 2. Soft tissue (connective tissue and muscle) 3. Neural reflex activity (myotatic stretch reflex) - Fast stretching elicits stretch reflex but most movement is dynamic - We must learn hoe to stretch dynamically in a safe manner - Solution- controlled dynamic stretching

what is active ROM?

ROM attained with internal force Can be statically and dynamically

what is passive ROM

ROM attained with external force - Can be statically and dynamically - Ex) popping a joint - Show that’s the tissue is elongated

what is dynamic?

movement

what is static?

stillness

what is flexibility?

range of motion about a joint or series of joints

what are ways to increase stability?

1. Move your center of mass closer to the middle of your base of support 2. Increase size of base of support 3. Align all body segments in vertical line (think of the bridge) 4. Lower your center of mass 5. The more rigid your body the more stable to position (tight core makes you harder to tip over)

what are hangs?

the most stable out of all stationary positions - Centre of mass is directly below the base of support

what are balances

generally unstable - Center of mass is close to edge of base of support - Small amount of movement can cause center of mass to move outside base of support - Ex) handstand

what are supports?

- very stable - Center of mass near the middle of the base of support - Ex) standing

what are the types of stationary positions

supports, balances, and hangs

Centre of mass

1. Balance point of body 2. Point at which all the body’s mass is equally distributed 3. The point at which the body rotates when in free space 4. The intersection of the three primary axes

stationary positions

skill or movement where the center of mass remains within the bas of support

progression of a forward roll

Builds off of sideward idea, but start forward movement (hip flexion, extension) - ¼ turn the barrel - If you go over left shoulder, look right - Protect the head, see where going but don’t leave head out - Need to keep a round back and round arms - Surface does along an angle on back, will not finish in straight line - End in kneeling one leg

progression for a slide/ barrel role

- In front support on knees, hands face inward - Protract shoulders, round chest and back - Roll over to ‘dead bug’- feet in tuck while lying supine - Next attempts go all the way over through dead bug back to support - Work from kneeling stationary reach to one side, hand down, and roll - Work from standing and deep lunge to one side - Goal finish position is kneeling on one knee

what are common errors of rolling backwards?

Legs come out of tuck shape - Arms bend breaking surface area (never place hands pointing backwards

backwards roll

‘Rock and roll’ on back to get used to going backwards - Rock backwards and lay arms out to the side keep knees bent - Rock backwards, arms out, knees up and tilt them away - Rock backwards, arms out, look the direction you are tilting - Rock backwards, arms out and tilt knees, pulling them over, end on knees

when landing on your back and shoulders what must you do

- avoid head and neck, no contact during safety rolls

contractions while landing on your hands

- most muscle groups in the upper body are forcefully lengthening or eccentrically contracting during a landing on the hands - trunk muscle isometrically contract - joint movements- shoulder extension, abduction/adduction, scapular retraction, wrist extension

muscle groups used in landing on your hands

triceps, deltoids, pectoralis major. Abdominals, finger and wrist flexors

progress of landing on your hands

1. stationary end support posture 2. using the wall (push up, step away and fall) 3. kneeling to box or incline 4. wide straddle to box or incline 5. progressively narrower feet to box or incline 6. progressing to the floor (knee à straddle à narrow)

basic landing on the hands

- Multiple joints used to absorb the force of the landings including those of the hands, waist, elbows and shoulders - Starts with teaching the stationary end posture first - Like landing on feet, there is a sequence joints and muscle that must always be used when decelerating:

what is repetition maximum

the number of repetitions that can be done before exhuastion

what stress responses result in muscle growth

1. Neurogenesis or neural recruitment- increasing the neural effiency of the muscle 2. Myogenesis or hypertrophy- increasing the size of the muscle (more contractile protein inside the muscle fibre

what is relative strength?

the proportion of maximal strength to body mass - Important to athletes classified by weight or athletes who must overcome their own body mass.

what is absolute strength?

the greater the active body mass the greater the maximal (absolute) strength - Important to athletes whoa re required to overcome the resistance of external forces, regardless of size (ex. Collisions in a sport)

what is strength

when muscles contract they generate force, called strength - The maximum force a muscle can generate in a single contraction with no time limit (test with 1RM)

force absorption over surface area landing on hands

not applicable

force absorption over time landing on the hands

- Mostly utilized as the surface area we land on are quite small - Utilize as many joints as possible to increase the time of absorption(fingers, wrist, palm, elbow, shoulders etc.)

what is delayed onset muscle soreness

appears 48 hours after exercise - Unaccustomed exercise, - Pain, inflammation, tenderness, must repair, adapt, resist future damage

what are the contraction types

eccentric, concentric and isocentric

what muscle groups are involved in landing on your feet?

Quadriceps, Gastrocnemius, soleus (calves), Gluteus max med and min, hamstrings, abdominals

the progression for landing on your feet

1. Decelerating- use of foot and ankle joints 2. Decelerating using the knee joints 3. Practice decelerating using the hip joints 4. Practice lowering arms 5. Practice landing on the feet backwards 6. Practice landing on the feet forwards 7. Landing on the feet sideways Keys points: knees and hips no more than 90 degrees, knees don’t turn out, feet don’t come off the ground, parallel

muscle contraction and length

When a muscle contraction force equals the load and there is n change in its length, it is an isometric contraction - If a muscle contraction force exceeds the load and shortens, it is a concentric contraction or state If a muscle force is less then the load and lengthens, it is known as an eccentric contraction or state

components of landing on the feet

Motor- agility, balance, coordination, spatial awareness Physical- strength, flexibility strength to hold the balance and spatial awareness to adjust postural stability

Force absorption over surface area on feet

Not applicable to landing on feet

Landing over body surface

must absorb the energy of the landing over as much body surface as possible - Mechanical principle is utilized when we do rolls and especially when we land flat on our back If we stepped on a bed of construction nails, the force would be dissipated over a greater surface area, resulting in relatively little change

Landing over time

we must absorb (dissipate) the energy (force) of the landing over as much time as possible - We use as many joints and muscles as possible to slowly control and decelerate the body - Mainly applies to landings on the feet and hands, as well as landings with shoulder rolls

what are the 2 biomechanical principles of landing?

Landing over time and landing over body surface

what are the 4 types of landing?

feet, hands, roll, flat back

Base of support

area defined by the points of contact between the body and the surface supporting it

area defined by the points of contact between the body and the surface supporting it

what is fundamentals?

participants acquire fundamentals. If they can’t learn proper fundamentals, they are very limited in how far they can advance Stationary skills- when preformed, our centre of mass does not move outside of our base of support Non-stationary movement- our centre of mass moves outside of our base of support

participants acquire fundamentals. If they can’t learn proper fundamentals, they are very limited in how far they can advance Stationary skills- when preformed, our centre of mass does not move outside of our base of support Non-stationary movement- our centre of mass moves outside of our base of support

what is Fitness?

participants gain fitness. If they participate but have poor levels of fitness, they will not be able to correctly and easily learn the fundamentals Some components of fitness include - Endurance, strength, power, flexibility, agility, balance, coordination, spatial orientation. Improving fitness will lead to enhanced ability to learn fundamental movements more effectively and preform more effectively

The three F's of educational philosophy

fun, fitness, fundamentals

what is physical literacy?

the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life. Move with competence in a wide variety of physical activities that benefit the whole person

what is Gymnastics?

physical exercises designed to develop and display strength, agility, balance, coordination, flexibility, power, and endurance, especially those performed on or with specialized apparatus