Pangasinan State University

Bayambang Campus
Bayambang, Pangasinan
A.Y. 2018 - 2019

OBJECTIVES

This study aims to:

1. Let the students know what is Kinesiology
2. Let the student know the good and bad posture of an individual
3. Let the student identify what is a game and a sport
4. Let the student know the proper body mechanics

KINESIOLOGY
The word kinesiology comes from the Greek word kinesis, which means to move.
Kinesiology is the study of the art and science of human movement. The discipline of
kinesiology is dedicated to the study of human movement and physical activity as it relates to
sport, dance and exercise. This option is designed for students who have an interest in sport but
do not want to become physical education teachers or clinicians in exercise science related
occupations. The Sport Studies option focuses on the critical examination of sport in the context
of historical and contemporary society, emphasizing skills in cultural analysis and critical
thinking pertaining to the administration, leadership, psychological, historical, philosophical and
sociological aspects of sport. The option in Sport Studies will prepare students for careers in
sport leadership, as well as for graduate work in sport studies, sport management or other related
fields.

HISTORY OF KINESIOLOGY
The Swedish therapist, medical gymnast and kinesiologist Carl August Georgii, Professor
at the Royal Gymnastic Central Institute GCI in Stockholm, was the one who created and coined
the new international word Kinesiology in 1854. The term Kinesiology is a literal translation to
Greek-English from the original Swedish word Rörelselära, meaning "Movement science",
which was the foundation of the Medical Gymnastics, the original Physiotherapy and Physical
Therapy, developed during 100 years in Sweden (starting 1813).
Swedish Professor Carl August Georgii (1808-1881) at the Royal Gymnastic Central Institute
G.C.I., created the new international word "Kinesiology" in 1854.
DIRECT POSTURE
Posture is the alignment and position your body adopts at any given moment based on
what your brain is telling it to do. A good way to think of posture is that it is your ‘default’
position at any moment.
Importance of having a good posture:
 A good posture symbolizes a good health
 It shows reliance and glory to oneself
 Prevents back pain

Direct posture for standing

 When you stand, make sure your head should be straight with your chin not prominent.
 Your earlobe should be in a line with the center of your shoulder.
 Your shoulder blade should be drawn behind.
 Your chest and knees should be upright.
 Avoid standing in the same place for a long time.
 Keep distance between your knees.
 Your hands should be in a relax posture.
 Keep your back straight without bending backward or forward.
 Correct posture for sitting
 Avoid crossing your legs while sitting.
 Sit straight, don’t lean on the chair.
 Try on keeping your feet on the ground.
 Sit smartly and in a relax manner.

Remember! A poor or bad posture can result in spiral or joint dysfunction. It can also lead to
many health problems. It may cause long term pain to our body.

MOST COMMON POSTURAL PROBLEM

 FORWARD HEAD POSTURE

A Forward head posture is where the position of the head is in front of the mid line of the body.
(Ideally – the ear canal should be aligned with the mid line of the torso.)
It is also referred to as:
Poked neck
Forward head carriage
Chicken head posture
Text neck
Causes of Forward Head Posture

Injuries, such as neck sprains and strains.

Poor or bad sleeping position.
Incorrect breathing habits.
Driver's-neck is also one of the causes of forward head posture.
Texting-neck.
Sofa-neck.
Computer-neck.
Reader's-neck.

 HUNCHBACK POSTURE (kyphosis)

A Hunchback posture (also known as having a thoracic kyphosis, rounded back or humpback) is
where the upper back is excessively rounded forward.
The thoracic spine forms a curved-like appearance (which resembles the letter “C”).

Causes of Hunchback Posture

Your posture. The position you place your body for the majority of the day is what your
default posture will become.
A Hunchback is also characteristic in conditions such as Osteoporosis and
Scheuermann’s disease.

Complications
Breathing problems. Severe kyphosis can put pressure on the lungs.
Limited physical functions. Kyphosis is associated with weakened back muscles and
difficulty doing tasks such as walking and getting out of chairs. The spinal curvature can
also make it difficult to gaze upward or drive and can cause pain when you lie down.
Digestive problems. Severe kyphosis can compress the digestive tract, causing problems
such as acid reflux and difficulty with swallowing.
Body image problems. People with kyphosis, especially adolescents, may develop a
poor body image from having a rounded back or from wearing a brace to correct the
condition. For older people, poor body image can lead to social isolation.
  SCOLIOSIS
Scoliosis is a sideways curvature of the spine that occurs most often during the growth spurt just
before puberty. While scoliosis can be caused by conditions such as cerebral palsy and muscular
dystrophy, the cause of most scoliosis is unknown.

Types of Scoliosis
1. Structural Scoliosis is determined by your genetics and/or as a result of fused joints.
If you have had your Scoliosis for a long period of time and the joints have fused
together, then there is a smaller likelihood of significantly impacting the shape of your
spine by performing the Scoliosis exercises.
2. Functional Scoliosis is determined by how your body habitually holds itself up as it
attempts to maintain an upright posture against gravity.

Signs and symptoms of scoliosis

 Uneven shoulders
 One shoulder blade that appears more prominent than the other
 Uneven waist
 One hip higher than the other
 If a scoliosis curve gets worse, the spine will also rotate or twist, in addition to curving
side to side. This causes the ribs on one side of the body to stick out farther than on the
other side.
 What are the causes?
 The habitual positions that you adopt on a daily basis can often lead to Scoliosis.
 The spine becomes so accustomed to using certain muscles in a certain position, that over
time – you are now “hard wired” to hold this abnormal posture.
For example:
Playing sport with dominant arm only
Work requirements
Asymmetrical sitting posture
Always carrying bag on one side
Incorrect technique at gym
Always sleeping on one side

Complications
Lung and heart damage. In severe scoliosis, the rib cage may press against the lungs
and heart, making it more difficult to breathe and harder for the heart to pump.
Back problems. Adults who had scoliosis as children are more likely to have chronic
back pain than are people in the general population.
 Appearance. As scoliosis worsens, it can cause more noticeable changes — including
unlevel shoulders, prominent ribs, uneven hips, and a shift of the waist and trunk to the
side. Individuals with scoliosis often become self-conscious about their appearance.

 HYPERLORDISIS
Hyperlordosis is a term used to describe the excessive inward curvature in the lower back.
It involves hyper extension in the lumbar spine and presents as having a significantly arched
back.

Causes of Hyperlordosis
1. Tight/Overactive muscles
Tight and/or overactive muscles in the lower back region will pull the lower back into an
excessive arch. (Hyperlordosis)

2. Weak abdominal muscles

With Hyperlordosis, the abdominal muscle group are placed in a stretched position.

3. Excess belly weight

The weight of the belly (especially during pregnancy and in the overweight) can pull the lower
back into excessive extension.

 SWAY BACK POSTURE

The sway back posture is where the pelvis is pushed in front of the centre of gravity. This causes
a chain reaction in the posture as the body attempts to compensate for the shift in alignment.

Characteristics of Sway back posture

 Pelvis pushed forwards in front of centre of gravity
 Long thoracic curve
 Increased tension in the thoracolumbar junction
 Upper back shifted backwards
 Hyper extension of hip
 Hyper extension of knees
 Slight dorsiflexion of ankles
 Head poked forward
 Upper back curved forward/sunken chest
 Shoulders protracted
 Tight upper abdominal (Tight internal oblique)
WALKING
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can
increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle
power and endurance. It can also reduce your risk of developing conditions such as heart disease,
type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is
free and doesn’t require any special equipment or training.

Health benefits of walking

 increased cardiovascular and pulmonary (heart and lung) fitness
 reduced risk of heart disease and stroke
 improved management of conditions such as hypertension (high blood pressure),
high cholesterol, joint and muscular pain or stiffness, and diabetes
 stronger bones and improved balance
 increased muscle strength and endurance
 reduced body fat.

Kinesiology of Walking
A more detailed classification of gait recognises six phases:
 Heel Strike
 Foot Flat
 Mid-Stance
 Heel-Off
 Toe-Off
 Mid-Swing
Heel Strike
Also known as initial contact, is a short period which begins the moment the foot touches
the ground and is the first phase of double support. 30° flexion of the hip and full extension in
the knee is observed. The ankle moves from a neutral (supinated 5°) position into plantar flexion.
After this, knee flexion (5°) begins and increases, just as the plantar flexion of the heel increased.
The plantar flexion is allowed by eccentric contraction of the tibialis anterior, extension of the
knee is caused by a contraction of the quadriceps, flexion is caused by a contraction of the
hamstrings, and the flexion of the hip is caused by the contraction of the rectus femoris.

Foot Flat
In foot flat, or loading response phase, the body absorbs the impact of the foot by rolling
in pronation. The hip moves slowly into extension, caused by a contraction of the adductor
magnus and gluteus maximus muscles. The knee flexes to 15° to 20° of flexion. Ankle plantar
flexion increases to 10-15°.

Midstance
In midstance the hip moves from 10° of flexion to extension by contraction of the gluteus
medius muscle. The knee reaches maximal flexion and then begins to extend. The ankle becomes
supinatedand dorsiflexed (5°), which is caused by some contraction of the triceps surae muscles.
During this phase, the body is supported by one single leg. At this moment the body begins to
move from force absorption at impact to force propulsion forward.

Heel Off
Heel off begins when the heel leaves the floor. In this phase, the body weight is divided
over the metatarsal heads. Here can we see 10-13° of hip hyperextension, which then goes into
flexion. The knee becomes flexed (0-5°) and the ankle supinates and plantar flexes.

Toe Off
In the toe-off/pre-swing phase, the hip becomes less extended. The knee is flexed 35-40°
and plantar flexion of the ankle increases to 20°. In toe-off, like the name says, the toes leave the
ground.

Early Swing
In the early swing phase the hip extends to 10° and then flexes due to contraction of the
iliopsoas muscle 20° with lateral rotation. The knee flexes to 40-60°, and the ankle goes from
20° of plantar flexion to dorsiflexion, to end in a neutral position.

Mid Swing
In the midswing phase the hip flexes to 30° (by contraction of the adductors) and the
ankle becomes dorsiflexed due to a contraction of the tibialis anterior muscle. The knee flexes
60° but then extends approximately 30° due to contraction of the sartorius muscle. This
extension is caused by the quadriceps muscles.
Late Swing
The late swing/declaration phase begins with hip flexion of 25-30°, a locked extension of the
knee and a neutral position of the ankle.

JUMPING

5 Phases of Proper Jump Technique

Loading: As you prepare to initiate the jump, the arms swing back and the hips hinge.
There’s eccentric loading of the glutes, hamstrings, quads, back extensors, and calves. The core
muscles begin bracing, and weight shifts to the balls of your feet.
Initiation: Where the initiation phase engaged the muscles eccentrically, as you start the
jump, you’ll contract those extensor muscles in the hips and legs explosively while opening up
the hip-flexors. This action of the hips, knees, and ankles is called “triple extension.”
Extension: In the middle of the movement, the hips and shoulders open as the arms
swing up toward the ears to create the maximum possible momentum. At the highest point in the
jump cycle, the apogee, you’ll have full body extension.
Descent: After the apogee, the body begins to prepare for controlled landing. The hips
hinge, knees flex, and ankles plantarflex.
Absorption: The landing resembles the start position, but now you’ll have eccentric
loading for shock absorption. It can help to imagine pulling the ground up into your feet.

Five basic jump forms are distinguished

 Jump — jumping from and landing on two feet
 Hop — jumping from one foot and landing on the same foot
 Leap — jumping from one foot and landing on the other foot
 Assemble — jumping from one foot and landing on two feet
 Sissonne — jumping from two feet and landing on one foot

Benefits of Jumping
Toning the lower body – jumping recruits all of the major muscles of the lower body
while at the same time being the ideal stimulus to build bone strength.
Jumping burns lots of calories – once you can build up to being able to do 1 – 4
minutes of continuous jumping like jumping rope you can really rack up the calories!
Jumping pumps up the cardiovascular system – as above once you can jump safely
and in good form for 1 – 3 minute sets you will not believe how high your heart rate gets!
 Jumping also demands great balance and stimulates fast-twitch muscle fibers - Fast-
twitch muscle is the type of muscle we lose quickest as we get older. Fast-twitch fibers are not
just important for athletes – they are important for preventing falls because the ability to produce
force quickly is important to be able to react quickly when your balance is unexpectedly
challenged like stepping off a curb you do not see!
Jumping is the best way to build the strength of bones – bones need impact and force
to stay strong.The key is starting with small jumps and gradually building the height of jumps
and time spent jumping.

RUNNING
Good running technique can help reduce your risk of injury and make your runs feel less tiring
and more enjoyable.

How to run correctly

Keep your head straight
Look straight ahead of you, about 30 to 40 metres out in front, and avoid looking down at
your feet. Looking down will create tension in your neck and shoulders. Keep your jaw and neck
relaxed.

Don't hunch your shoulders

Your shoulders should be back and down. Keep them relaxed and avoid tensing them.
Don't hunch over as this restricts breathing, allowing less oxygen to get to the muscles.
Keep your hands relaxed
Your hands should be relaxed, but don't let them flop. Tight hands can cause tension all
the way up to the back and shoulders.

Keep your arms at 90 degrees

Your arms should be bent at a 90-degree angle. Try to swing them forward and back, not
across your body. The arm movement helps to propel you forward, so swinging them sideways is
a waste of energy.

Lean forward while running

Don't bend forward or backward from the waist as this places pressure on the hips. Some
experts advise running in an upright position, but Phillips believes using your body weight to
lean forward a bit while running can reduce heel strike and help you land on the middle of your
foot.

Keep your hips stable

Your hips should remain stable and forward-facing. Don't stick your bottom out or rock
your hips from side to side. Keeping this position in your hips can help prevent low back and hip
pain.
Don't lift your knees too high
Land with a slight bend in the knee. This helps to absorb the impact of running on hard
surfaces. Don't lift your knees too high and avoid bouncing up and down. Your knees should be
lifting forwards rather than upwards.

Aim for a mid-foot strike

Landing on the middle of your foot is the safest way to land for most recreational
runners. Avoid striking the ground with your heel or your forefoot first. Your foot should land
below your hips – not out in front of you.

Don't strike the ground heavily

Aim for short light steps. Good running is light and quiet. Whatever your weight, your
feet should not slap loudly as they hit the ground. Light steps are more efficient and cause less
stress to the body.

Breathe deeply and rhythmically

Whether you breathe through your nose or mouth, try to breathe deeply and rhythmically.
Avoid shallow and quick breaths. Try to aim for one breath for every two strides, but don't
be afraid to try longer breathing.

Benefits of Running
1. Running Improves Your Health
Believe it or not, running is actually a great way to increase your overall level of health.
Research shows that running can raise your levels of good cholesterol while also helping you
increase lung function and use. In addition, running can also boost your immune system and
lower your risk of developing blood clots.

2. It Prevents Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce
the risk of having a stroke. Many doctors today recommend running for people who are in the
early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the
risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the
heart, your chances of suffering a heart attack can be significantly reduced.
3. You Might Lose Weight
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You
will find that it is a leading way to burn off extra calories and that it is the second most effective
exercise in terms of calories burned per minute, following only after cross country skiing.
4. Running Boosts Your Confidence
Not all of the benefits of running are physical. Running can provide an noticeable boost to your
confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater
sense of empowerment that will leave you feeling much happier.
5. It Relieves Stress
Stress can actually cause a number of health and mood problems. It can also diminish appetite
and sleep quality. When you run, you force your body to exert excess energy and hormones.
Running also helps to reduce your chances of developing tension headaches.

6. Running has the Power to Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet
you will find that after only a few minutes of running, your brain will start to secrete hormones
that naturally improve your mood. In fact, there are few things in the world that can better or
more rapidly treat depression than exercise such as running.

GAME
A game is a structured form of play, usually undertaken for enjoyment and sometimes used as
an educational tool. Games are distinct from work, which is usually carried out for remuneration,
and from art, which is more often an expression of aesthetic or ideological elements.
Games are sometimes played purely for entertainment, sometimes for achievement or reward as
well. They can be played alone, in teams, or online; by amateurs or by professionals. The players
may have an audience of non-players, such as when people are entertained by watching
a chesschampionship. On the other hand, players in a game may constitute their own audience as
they take their turn to play.
Key components of games are goals, rules, challenge, and interaction. Games generally involve
mental or physical stimulation, and often both. Many games help develop practical skills, serve
as a form of exercise, or otherwise perform an educational, simulational, or psychological role.

Gameplay Elements:
Components – Physical or non-physical parts that define the game. Physical components are the
tools needed to play the game. Non-physical components are the circumstances and surrondings
that the game takes place in.
Rules – Standard that must be followed by the participants in order for the game to proceed
accordingly. Rules define the game.
Skill, Strategy, and Chance - most games contain two or all three of these elements.
 Games of skill include games of physical skill, such as wrestling, tug of
war, hopscotch, target shooting, and stake, and games of mental skill such
as checkers and chess.
 Games of strategy include checkers, chess, Go, arimaa, and tic-tac-toe, and often require
special equipment to play them.
 Games of chance include gambling games (blackjack, Mahjong, roulette, etc.), as well
as snakes and ladders and rock, paper, scissors; most require equipment such as cards
or dice.
SPORTS
Sport includes all forms of competitive physical activity or games which, through casual or
organised participation, aim to use, maintain or improve physical ability and skills while
providing enjoyment to participants, and in some cases, entertainment for spectators.
SportAccord uses the following criteria, determining that a sport should:
 have an element of competition
 be in no way harmful to any living creature
 not rely on equipment provided by a single supplier (excluding proprietary games such
as arena football)
 not rely on any "luck" element specifically designed into the sport.

KINESIOLOGY IN SPORTS
Kinesiology in sport incorporates detailed analysis of sport movements in order to minimise the
risk of injury and improve sports performance. Sport and exercise biomechanics encompasses
the area of science concerned with the analysis of the mechanics of human movement. It refers to
the description, detailed analysis and assessment of human movement during sport
activities. Mechanics is a branch of physics that is concerned with the description of
motion/movement and how forces create motion/movement. In other words sport biomechanics
is the science of explaining how and why the human body moves in the way that it does. In sport
and exercise that definition is often extended to also consider the interaction between the
performer and their equipment and environment. Biomechanics is traditionally divided into the
areas of kinematics which is a branch of mechanics that deals with the geometry of the motion of
objects, including displacement, velocity, and acceleration, without taking into account the
forces that produce the motion while kinetics is the study of the relationships between the force
system acting on a body and the changes it produces in body motion. In terms of this there are
skeletal, muscular and neurological considerations we also need to consider when describing
biomechanics
The application of kinesiology to the use of proper body movement in daily activities, the preven
tion and correction ofproblems associated with posture, and the enhancement of coordination and
endurance.
The field of physiology that studies muscular actions and the function of muscles in maintaining
body posture. Knowledgegained from such studies is especially important in the prevention of inj
ury during the performance of tasks that requirethe body to lift and move.

BODY MECHANICS OF EVERYDAY LIFE

Proper body mechanics refers to the way we move as we carry out our day-to-day activities. It
includes how we position our bodies when performing tasks and when doing basic things such as
sitting, standing, carrying, bending, sleeping and even lifting objects. It involves the way the
muscles, skeleton, and the nervous system coordinate to ensure that the right balance, posture,
and body alignment is maintained.
Poor and improper body mechanics are the major cause of back problems, pains, and injuries.
Poor posture, moving things incorrectly, and lifting objects improperly cause the spine to be
subjected to stresses that —with time— could result in its tear and wear. For these reasons, it is
essential that we learn about the principles and guidelines that govern proper body mechanics.

Four Basic Factors That Create the Definition of Proper Body Mechanics
Posture
Since we were young, many of us have been told to stand up straight. However, as we grew up,
no one took notice of this simple rule and we lost this habit. Proper body mechanics are mostly
based on the simple factor, good posture. When you’re standing upright, your spine is
maintained at a neutral position with no curves and arches.
The spine consists of bones known as vertebrae that —when aligned properly— form a natural S
curve. This should always be maintained when standing, sleeping and sitting.

Support
The base, where we can find our center of gravity, is one of the factors you should consider
before lifting, pushing, or pulling an item. A wider support provides us with more stability and
balance.

Muscles
You’ll find your most active muscles in your legs, arms, and torso. You need them to accomplish
most tasks. You strain these muscles carrying out several activities during the day. To avoid
straining them, it’s essential that you’re conscious of how you handle tasks.

Proper Lifting Technique

The way you lift items from the floor, irrespective of the weight, influences the stress placed on
our spine. The heavier the item you are lifting, the higher the stress that’s put on your spine.
Before lifting, make sure to maintain good posture and follow proper bending technique to avoid
overworking our spine.

Maintaining Good Posture Through Proper Body Mechanics

There are four basic guidelines that govern proper body mechanics. To avoid muscle injuries
and back pains, follow these guidelines;
1. When bending, bend your hips and knees and not at the waist. This reduces the stress on the
spine and helps you maintain your balance. The weight is divided evenly between the upper part
of the body and the lower part.
2. Keep your feet spread apart to create a firm support. This is essential as it creates sufficient
balance and prevents you from swaying sideways.
3. Ensure that your back, feet, pelvis and neck are aligned when making a turn or a move. This
keeps you from twisting or bending at the waist.
4. Take regular breaks to stretch when you have to maintain a given position for long periods.
Stretching helps restore the changes that had to happen to the back and spine to its original
position.

Maintaining Proper Body Mechanics

 When Standing or Walking
Make sure that your ears, shoulders, hips and even your ankles are aligned. Avoid locking your
knees while standing. If you’ve been standing for a long time, consider changing positions or
placing your foot on a lower stool. If you cannot avoid standing for long hours, try leaning on
walls to help reduce the stresses and fatigue. Your feet should be flat on the ground and be
approximately 12 inches apart.

 When Sitting
Most people are seated for the greater part of the day. Sitting in itself is a good activity but it
could result in injuries if you do not maintain proper posture. When sitting, ensure that your back
is supported, and your feet are flat on the floor at approximately 90 degrees. Your shoulders
should be in a relaxed position and your chest should be lifted. Your back should be straight or in
a neutral position to avoid stressing your back and spine. Your buttocks should be at the back of
the seat. Lift your jaw and chin and relax them. It is essential to use chairs with armrests as they
provide support for your arms and body. For prolonged sitting periods, take short breaks so you
can change positions and stretch.

 When Sleeping
According to research, most people spend approximately a third of their time in bed. Therefore,
it is essential to be mindful of our sleeping position. In addition, choose a mattress that is firm
enough to maintain proper posture.

 When Lifting
It is essential not to lift or carry objects that weigh more than 10 pounds. When picking a heavy
object, avoid bending over in a manner that your back becomes parallel to the ground as this
could strain your back. Many recommend kneeling with one knee first on the ground and having
one hand hold on to something for support. Once the object is close enough to the body at the
waist level, pull the abdomen in support of the back and breathe out as you lift. Holding your
breath strains the muscles and the spine.
 Bending and Turning
When bending and turning, keep your feet flat and should-width apart. Remember to avoid
bending over the waist. Instead, bend from the knees and hips while keeping your back straight.

 Climbing Stairs
Keep your head high and abdomen gently pulled inward. Point your feet ahead and not to one
side of your body. Bend your knees slightly and hold the rail for support as you go up or down
the stairs. Avoid reaching too far out or hyperextending your body. If you need to get something
that is out of reach, consider having a stool to step on to bring you closer to the object. Picking it
from your initial position could result in imbalances and falls that could cause injuries such as
back and spine injuries.

Pangasinan State University

Bayambang Campus
Bayambang, Pangasinan
A.Y. 2018 - 2019

GENERAL KINESIOLOGY
Anatomy and Physiology of Human Movements
 Submitted by:
GROUP 5:
Jojo Soriano
Cris Cayaga
Dyan Mislang
John Lawrence Castillo
Jinky Rizala
Altrick Espejo
Austin Jay Bosque
Jennelyn Mendoza
Danica Castro

Submitted to:
Mr. Bobby Lopez