KM
🩻 What is Kinesiology?
Definition: The study of human movement.
It examines how muscles, bones, tendons, and ligaments work together to produce movement.
NOT: Physical therapy, body study, or nutrition.
⚙ Sub-Disciplines of Kinesiology
Main subfields include:
Biomechanics – studies the mechanics of human motion.
Exercise Physiology – studies how exercise affects the body.
Sport Psychology – studies behavior and performance in physical activity.
❌ NOT a sub-discipline: Pharmacology
🏋 Principles of Exercise
Principle | Definition / Application |
|---|---|
Specificity | Training should be tailored to specific goals and activities. |
Progressive Overload | Gradually increase resistance, intensity, or duration to improve performance. |
Reversibility | Gains are lost when training stops (“use it or lose it”). |
Individual Differences | Programs should consider each person’s unique needs, abilities, and goals. |
💪 Muscle Movements & Contractions
Movement Terms
Term | Definition | Example |
|---|---|---|
Flexion | Bending a joint | Bending the knee during a leg curl |
Extension | Straightening a joint | Extending the knee in a leg press |
Abduction | Moving a limb away from midline | Lifting the arm to the side |
Adduction | Moving a limb toward midline | Bringing the arm back down |
Pronation | Rotating forearm so palm faces down | Turning hand over |
Supination | Rotating forearm so palm faces up | Holding a bowl of soup |
Contraction Types
Type | Definition | Example |
|---|---|---|
Concentric | Muscle shortens | Lifting phase of a bicep curl |
Eccentric | Muscle lengthens | Lowering phase of a bicep curl |
Isometric | Muscle length remains the same | Holding a plank |
🧭 Planes of Motion & Directional Terms
Plane | Divides the Body Into | Example Movement |
|---|---|---|
Sagittal Plane | Left and right halves | Walking, bicep curls |
Frontal (Coronal) Plane | Front and back halves | Jumping jacks, side raises |
Transverse (Horizontal) Plane | Top and bottom halves | Twisting motions |
Directional Terms
Term | Meaning | Opposite |
|---|---|---|
Anterior | Front | Posterior |
Superior | Above | Inferior |
Lateral | Away from midline | Medial |
Distal | Farther from trunk | Proximal |
🧍♂ Real-Life Movement Examples
Goldfish example: Flexion = bending the knee during a leg curl.
Sitting posture: Laptop/tablet is anterior to you.
Jumping Jack: Frontal plane, concentric contraction of deltoids.
Rising in a lunge:
Quadriceps = concentric
Hamstrings = eccentric
→ Hamstrings control and stabilize knee extension.
❤ Cardiovascular & Pulmonary Systems
System | Function | Key Structures |
|---|---|---|
Cardiovascular | Transports oxygen, nutrients, and removes waste | Heart, veins, arteries |
Pulmonary | Exchanges oxygen (O₂) and carbon dioxide (CO₂) | Lungs, bronchioles, alveoli |
Gas Exchange Site: Alveoli
Cardiovascular system excludes: Lungs
🔋 Energy Systems
Aerobic System: Uses oxygen for long-duration, steady exercise.
Anaerobic Glycolysis: Used when oxygen demand exceeds supply → lactic acid buildup.
If the aerobic system fails, the body shifts to anaerobic metabolism.
🦴 Skeletal System & Bone Health
Term | Definition / Function |
|---|---|
Cortical Bone | Dense outer layer, provides strength. |
Trabecular (Spongy) Bone | Porous inner layer, absorbs shock. |
Synovial Fluid | Lubricates joints for smooth movement. |
Osteoblasts | Build bone tissue. |
Osteoclasts | Break down bone tissue. |
Key Concepts
Shear Forces: Most likely to cause bone fractures.
Exercise & Bone Health: Weight-bearing exercise increases osteoblast activity and bone density.
🧠 Muscle Roles in Movement
Term | Definition |
|---|---|
Agonist | Primary mover (main muscle causing movement) |
Antagonist | Opposes the primary mover |
Synergist | Assists the primary mover |
🧩 Exercise Program Design
Principles in Action
Principle | Application Example |
|---|---|
Specificity | Training movements similar to a sport or goal. |
Progressive Overload | Gradually increasing resistance over time. |
Individual Differences | Adapting exercises for injuries or unique needs. |
Reversibility | Fitness declines if exercise stops. |
Scenario Examples
John (shoulder pain): Pain caused by abduction; use light lateral raises for rehab.
Jane: Does not meet ACSM recommendations — needs 150 min/week of moderate aerobic exercise + 2 strength sessions.
Tom: Should add structured exercise to improve fitness components.
Sarah:
Needs focus on cardiovascular endurance.
If she stops, she’ll experience reversibility.
Adjust FITT-VP gradually (Frequency, Intensity, Time, Type, Volume, Progression).
If knee pain occurs, apply individual differences (modify exercise).
Add yoga/flexibility for stress relief.
Trainer should reassess progress regularly.
🧘 FITT-VP Principle
Component | Definition |
|---|---|
F – Frequency | How often you exercise |
I – Intensity | How hard you work |
T – Time | How long each session lasts |
T – Type | The kind of exercise |
V – Volume | Total amount of exercise |
P – Progression | Gradual increase for improvement |
💬 Sample Application Questions
If training stops: → Reversibility
If exercise intensity increases over time: → Progressive Overload
If program is tailored to sport goals: → Specificity
If plan is adjusted for injuries or individual needs: → Individual Differences
🧍♀ Rehabilitation & Training Vignettes
Situation | Key Concept | Action |
|---|---|---|
Patient doing leg extensions | Sagittal plane movement | Focus on controlled eccentric contractions |
Adding lateral leg raises | Frontal plane movement | Engages hip abductors |
Improving walking after surgery | Specificity | Add functional movements (step-ups, squats) |
Safely increasing resistance | Progressive Overload | Gradual resistance increase promotes strength |
💡 Quick Reference Summary
Kinesiology: Study of human movement.
Planes of Motion: Sagittal, Frontal (Coronal), Transverse.
Contractions: Concentric, Eccentric, Isometric.
Directional Terms: Anterior, Posterior, Superior, Inferior, Lateral, Medial.
Main Exercise Principles: Specificity, Progressive Overload, Reversibility, Individual Differences.
Cardio Function: Exchange O₂ and CO₂ in alveoli.
Bone Strength: Weight-bearing exercise increases osteoblast activity.
ACSM Recommendations: 150 min/week moderate aerobic activity + 2 strength sessions.