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LESSON 1:
BIOMECHANICS AND BODY MOVEMENT
WHAT IS BIOMECHANICS?
It is formed by the two terms: “Bio-“ which
means life, and “-mechanics” which means
machine. The formal definition of human
movement biomechanics is the study of the 2. Force
structure and function of human beings of how  This is the push or pull that causes a
biological organisms’ systems and structures person or an object to accelerate,
react to external forces and stimuli. decelerate, stop, or change direction.
Biomechanics is the science of movement of a
living body, including how muscles, bones and
tendons, and ligaments work together to
produce movement.

Goals of Biomechanics
Physical activity and allied health
specialists or other professionals apply human 3. Momentum
movement biomechanics to any situation  This is the product of a weight and its
involving human movement. They may ask the velocity when its moved.
following practical questions of interest:
1. How can I improve my student’s sports
performance?
2. What can I recommend to my physical
therapy patient to prevent another back
injury from occurring during sports
activities?
3. What exercise regimen will improve the
bone mass of my clients? 4. Levers
4. Which surgical technique during a hip  Our arms and legs function as levers; a
replacement will enhance my patient’s lever has three parts: the resistance arm,
ability to walk up stairs? the fulcrum, and the axis of rotation.

Conclusions
Therefore, the first major goal of human
movement biomechanics is to understand how
people use and are affected by the
fundamental principles of mechanical physics
and engineering that explains how forces
influence our structure and function. 5. Balance
 This refers to stability. The alignment of
ELEMENTS OF BIOMECHANICS
the body’s center of gravity over the base
1. Motion
of support is a fundamental principle of
 The movement of a body or an object
balance.
across space. Speed and acceleration are
major elements of motion. PRINCIPLES USED IN BIOMECHANICS
Biomechanics focuses on the following
essential principles:
1. Dynamics

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 The study of moving systems that 2. Non-Locomotor Movement

undergo acceleration and deceleration.  Sometimes called axial movements,
refers to the body’s movement without
2. Kinematics allowing the body to travel.
 The study of motion patterns describes
the effect of forces on a system, including FUNDAMENTAL BODY MOVEMENTS
linear and angular variations through time, Fundamental Movement Skills are a
position, displacement, speed, and particular set of skills that require the use of
acceleration. different body parts, such as feet, legs,
shoulders, body, head, arms, and hands.
3. Kinetics
 The study of what generates motion and Three Groups:
the forces motion and the forces and 1. Body Management Skills
durations at work. In other words, the  It involves balancing, maintaining
study of the factors that generate equilibrium, and postural control of the
motion, including the forces and body in stillness and motion such as
durations involved in the process. rolling, stopping, stretching, bending,
twisting, landing, climbing, and turning.
4. Statics
 The study of systems at equilibrium, 2. Locomotor Skills
whether at rest or moving at a constant  It involves transporting the body in any
velocity. direction from one point to another such
as walking, running jumping, hopping,
OBJECTIVES OF BIOMECHANICS galloping, marching, and skipping.
1. Increase performance in a particular sport
or physical exercise. 3. Object Control Skills
2. To make recommendations for injury  Require controlling implements and
prevention and rehabilitation. objects such as balls, hoops, bats, and
ribbons that involve the use of body
APPLICATION OF BIOMECHANICS parts, such as hands and feet.
1. The study of movement (functions.
2. Design innovative medical treatments MOVEMENT CONCEPTS
Orthotics (Body Alignment) and Prosthetics Elements that are studied in PE curriculum:
(Artificial Limbs). 1. Body Awareness
3. Designing sports equipment that can 2. Spatial Awareness
improve athlete performance. 3. Directional Awareness
4. Temporal Awareness
FUNDAMENTAL BODY MOVEMENTS 5. Relationship Awareness
 Foundation for Physical Activities
 It requires Body Management and MOVEMENT STRATEGIES
Skillful movement. Movement Principles
 It requires to learn fundamental body  It provides a solid foundation for physical
movements at a young age activities in any environment, with or
without any equipment.
TYPES OF FUNDAMENTAL BODY MOVEMENTS 1. Balance
1. Locomotor Movement 2. Centering
 Refers to the body’s movement, where 3. Center of Gravity
the body travels from one location to 4. Posture
another point. 5. Gesture
6. Rhythm

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7. Breathing  This is the counterpart of the overload

principle which states that any exercise or
LESSON 2: physical activity should be done in a
TRAINING PRINCIPLES, PHYSICAL gradual way rather than in huge bursts of
ACTIVITY AND PHYSICAL EXERCISE
effort.
TRAINING PRINCIPLES
 Refers to the basic concepts and rules that
3. Individuality
guide the development and implementation
 This reminds everyone that each
of successful programs for training in sports
individual responds differently to training,
and fitness.
has different learning styles, and has
different fitness levels and skills;
1. Overloading
therefore, to achieve the optimum level of
 Any exercise needs to involve a greater
fitness, individual differences must be
amount of effort than the body is used to,
considered in designing an individualized
‘doing more than normal’, to improve
training approach for every person.
fitness.
 It must provide a degree of difficulty
4. Dose-response
greater than the person’s present capacity
 The dose of exercise you perform will
by gradually increasing the difficulty of
affect the extent to which your body
training.
responds or adapts.
 It is important to know what dose provides
Overloading could be accomplished by
the best response. The more physical
following the steps outlined in the acronym
activity you perform, the more benefit your
F.I.T.T.
body will reap.
a. Frequency 5. Specificity
- It refers to the number of days per week  Systems in the body adjust to the unique
that a person engages in it. demands they receive.
 Training should be tailored to skills that
b. Intensity need to be improved.
- This pertains to the required exertion of  To prepare for a sport, one should choose
intense physical activity to be performed training exercises such as flexibility,
or worked against a load greater than strength, and aerobic/anaerobic exercises
normal. that correspond to the demands of the
activity.
c. Time
- This is how long the activity session 6. Reversibility
lasts. For any physical activity to be  Similar to how muscles or systems
successful and provide the desired become stronger when they are
results, it must be performed for a overloaded, they also become weak when
sufficient amount of time depending on that load is removed.
your set goals.  It means that inactivity results in the loss
of benefits achieved as a result of
d. Type overload. To make it simple, “if you don’t
- This relates to the kind or mode of use it, you will lose it” – Stephen DC.
physical exercise in which you want to
engage.

2. Progression 7. Rest and Recovery

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 This principle is vital to proper  Have greater bone density, stronger

conditioning. muscles and joints, and are less prone to
 As exercise places stress on body osteoporosis;
systems, time is needed for a rest to allow  Reduce your chance of slipping;
the body to repair and recover before the  Recover faster from sickness or bed rest;
next session; otherwise, the body systems  Feel better- with more energy, a better
will be compromised and might shut mood, more relaxed, and better sleep; and
down.  Have a healthier mental state.
 It is very important to give time to rest and
recuperate after overloading. Several Research Studies have shown that
Physical Activity (PA) can help with
8. Variation depression. There are numerous theories
 This concept emphasizes that to get the about how PA can benefit people who are
most out of a training program, one or depressed. PA can:
more of its parts need to change over
time.  Help you filter out negative thoughts and
 Small changes and revisions to rain lead divert you from your daily troubles;
to more constant improvements in  Allow an increased social interaction;
performance.  Enhance your mood and sleep patterns;
 Periodization is an example of how this and
concept can be used. It lets the training  Alter the levels of brain chemicals such as
program change while still making serotonin, endorphins, and stress
progress toward a goal. hormones.

PHYSICAL ACTIVITY PA can also be beneficial to communities.

 Any bodily movement produced by skeletal Creating active and walkable neighborhoods
muscles that involves energy expenditure. can help:
 It encompasses all bodily movements,  Increase levels of economic activity and
whether for recreation, transporting to and employment;
from other places, or as part of a person’s  Boost property values;
choice or career.  Encourage neighborhood revitalization; and
 It can be both moderate and vigorous  Reduce the cost of health care.
intensity, which benefits health, quality of
life, and well-being, and lowers your risk of B. How to Increase Physical Activity
getting diseases such as heart disease, Subtle changes that encourage you and
cancer, and diabetes. your family to move more will help you all
maintain a healthy weight. Choose a variety of
A. The Need for Physical Activity PAs to try each week to increase your family’s
If you regularly take part in physical physical activities. Here are a few examples:
activity, you may:  Whenever possible, walk instead of driving.
 Reduce the likelihood of having significant  Walk from your home to school.
health issues such as heart disease, type 2  Use the stairs instead of using the escalator
diabetes, obesity, as well as some cancers; or elevator.
 Lower the burden of chronic disease while  Walk instead of taking the jeepney or bus.
also preventing premature death;  Park further away from the mall then walk.
 Improve your weight management;  Make walking on Saturday mornings a
 Have decreased cholesterol levels in our family habit.
blood;  Swap off a Sunday drive for a Sunday walk.
 Possess lower blood pressure;  Do gardening work or home repairs.

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 Perform yard chores. Get your kids to help  It enhances stability and coordination,
you rake, weed, or plant. often involving movements that challenge
 Do some household work. the body's equilibrium.
 Participate in an exercise group and enroll  Incorporating balance exercises helps
your family in local sports teams or lessons. prevent falls, especially in older
 Perform sit-ups in front of the television. individuals, and promotes overall stability.
Hold a sit-up contest with your family.  Examples include standing on one leg, tai
 Select an activity that fits into your everyday chi, or specific yoga poses.
routine.
 If the weather is poor, use a workout video. 4. Flexibility
 Spend at least 30 minutes each day playing  It focuses on increasing the range of
with your family. motion in joints and muscles.
 Dance to music together with your family.  These activities promote joint health,
 Select activities that you enjoy. Inquire with reduce muscle stiffness, and enhance
your family about their preferred activities. overall flexibility, contributing to improved
 Explore alternative physical activities. functional movement.
 Stretching routines, yoga, or Pilates are
PHYSICAL ACTIVITY AND PHYSICAL common flexibility exercises.
EXERCISES DIFFERENTIATED
Physical Activity is any movement that BENEFITS OF REGULAR EXERCISE
requires energy from the muscles. In other Make regular exercise a priority to:
words, it is any movement made by a person.  Improve your memory and cognitive
Physical Exercise, on the other hand, is function;
defined as movement that is planned,  Help with weight loss;
systematic, repetitive, and intentional. It can  Reduce your blood pressure while
also be used to develop or maintain fitness. improving your cardiovascular health;
 Improve your sleep quality;
FOUR DIFFERENT TYPES OF PHYSICAL EXERCISE  Reduce symptoms of depressions and
1. Endurance anxiety;
 It focus on improving cardiovascular  Combat weariness caused by cancer;
health and stamina by engaging in  Reduced joint stiffness and pain;
activities that elevate the heart rate over  Keep your muscle strength and balance;
an extended period. and
 These activities include running,  Increased your life expectancy.
swimming, or cycling and are aimed at
enhancing the efficiency of the
cardiovascular system.

2. Strength
 It aims to build and tone muscles through
resistance training.
 Strength training helps improve overall
muscle strength, power, and endurance.
 These activities involve lifting weights,
using resistance bands, or performing
bodyweight exercises like push-ups and
squats.
3. Balance

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