Energy Systems and Energy Systems and Human FitnessHuman Fitness

Fitness and training principlesFitness and training principles

THE HEATH – CARTER THE HEATH – CARTER ANTHROPOMETRIC SOMATOTYPEANTHROPOMETRIC SOMATOTYPE

The technique of somatotyping is used to appraise body The technique of somatotyping is used to appraise body shape and composition. shape and composition.

It is expressed in a three-number rating representing It is expressed in a three-number rating representing endomorphy (relative fatness), mesomorphy (relative endomorphy (relative fatness), mesomorphy (relative musculoskeletal robustness) and ectomorphy (relative musculoskeletal robustness) and ectomorphy (relative linearity or slenderness) – always in the same order.linearity or slenderness) – always in the same order.

Each component is rated. Ratings of ½ to 2 ½ are Each component is rated. Ratings of ½ to 2 ½ are considered low, 3 to 5 are moderate, 5 ½ to 7 are high considered low, 3 to 5 are moderate, 5 ½ to 7 are high and 7 ½ and above are very high.and 7 ½ and above are very high.

For example: a 3-7-1 rating may be that of a weight lifter For example: a 3-7-1 rating may be that of a weight lifter (high musculature which has tendencies to mesomorph (high musculature which has tendencies to mesomorph composition) and a swimmer as 2-5-3composition) and a swimmer as 2-5-3

Ten anthropometric measurements are Ten anthropometric measurements are needed to calculate the anthropometric needed to calculate the anthropometric

somatotype.somatotype. Stature (height). Taken against a height scale or Stature (height). Taken against a height scale or

stadiometer. Take height with the subject stadiometer. Take height with the subject standing straight, against an upright wall or standing straight, against an upright wall or stadiometer, touching the wall with heels, stadiometer, touching the wall with heels, buttocks and back. Orient the head in the buttocks and back. Orient the head in the Frankfort plane (the upper border of the ear Frankfort plane (the upper border of the ear opening and the lower border of the eye socket opening and the lower border of the eye socket on a horizontal line), and the heels together. on a horizontal line), and the heels together. Instruct the subject to stretch upward and to take Instruct the subject to stretch upward and to take and hold a full breath. Lower the headboard until and hold a full breath. Lower the headboard until it firmly touches the vertex.it firmly touches the vertex.

Body mass (weight). The subject, wearing Body mass (weight). The subject, wearing minimal clothing, stands in the center of the scale minimal clothing, stands in the center of the scale platform. Record weight to the nearest tenth of a platform. Record weight to the nearest tenth of a kilogram. A correction is made for clothing so that kilogram. A correction is made for clothing so that nude weight is used in subsequent calculations.nude weight is used in subsequent calculations.

Skinfolds. Raise a fold of skin and subcutaneous tissue firmly Skinfolds. Raise a fold of skin and subcutaneous tissue firmly between thumb and forefinger of the left hand and away from the between thumb and forefinger of the left hand and away from the underlying muscle at the marked site. Apply the edge of the underlying muscle at the marked site. Apply the edge of the plates on the caliper branches 1 cm below the fingers of the left plates on the caliper branches 1 cm below the fingers of the left hand and allow them to exert their full pressure before reading at hand and allow them to exert their full pressure before reading at 2 sec the thickness of the fold. Take all skinfolds on the right side 2 sec the thickness of the fold. Take all skinfolds on the right side of the body. The subject stands relaxed, except for the calf of the body. The subject stands relaxed, except for the calf skinfold, which is taken with the subject seated.skinfold, which is taken with the subject seated.

Triceps skinfold. With the subject's arm hanging loosely in the Triceps skinfold. With the subject's arm hanging loosely in the anatomical position, raise a fold at the back of the arm at a level anatomical position, raise a fold at the back of the arm at a level halfway on a line connecting the acromion and the olecranon halfway on a line connecting the acromion and the olecranon processes. processes.

Subscapular skinfold. Raise the subscapular skinfold on a line Subscapular skinfold. Raise the subscapular skinfold on a line from the inferior angle of the scapula in a direction that is from the inferior angle of the scapula in a direction that is obliquely downwards and laterally at 45 degrees.obliquely downwards and laterally at 45 degrees.

Supraspinale skinfold. Raise the fold 5-7 cm (depending on the Supraspinale skinfold. Raise the fold 5-7 cm (depending on the size of the subject) above the anterior superior iliac spine on a size of the subject) above the anterior superior iliac spine on a line to the anterior axillary border and on a diagonal line going line to the anterior axillary border and on a diagonal line going downwards and medially at 45 degrees. (This skinfold was downwards and medially at 45 degrees. (This skinfold was formerly called suprailiac, or anterior suprailiac. The name has formerly called suprailiac, or anterior suprailiac. The name has been changed to distinguish it from other skinfolds called been changed to distinguish it from other skinfolds called "suprailiac", but taken at different locations.)"suprailiac", but taken at different locations.)

Medial calf skinfold. Raise a vertical skinfold on the medial side Medial calf skinfold. Raise a vertical skinfold on the medial side of the leg, at the level of the maximum girth of the calf.of the leg, at the level of the maximum girth of the calf.

Biepicondylar breadth of the humerus, right. The width Biepicondylar breadth of the humerus, right. The width between the medial and lateral epicondyles of the humerus, between the medial and lateral epicondyles of the humerus, with the shoulder and elbow flexed to 90 degrees. Apply the with the shoulder and elbow flexed to 90 degrees. Apply the caliper at an angle approximately bisecting the angle of the caliper at an angle approximately bisecting the angle of the elbow. Place firm pressure on the crossbars in order to elbow. Place firm pressure on the crossbars in order to compress the subcutaneous tissue.compress the subcutaneous tissue.

Biepicondylar breadth of the femur, right. Seat the subject with Biepicondylar breadth of the femur, right. Seat the subject with knee bent at a right angle. Measure the greatest distance knee bent at a right angle. Measure the greatest distance between the lateral and medial epicondyles of the femur with between the lateral and medial epicondyles of the femur with firm pressure on the crossbars in order to compress the firm pressure on the crossbars in order to compress the subcutaneous tissue.subcutaneous tissue.

Upper arm girth, elbow flexed and tensed, right. The subject Upper arm girth, elbow flexed and tensed, right. The subject flexes the shoulder to 90 degrees and the elbow to 45 flexes the shoulder to 90 degrees and the elbow to 45 degrees, clenches the hand, and maximally contracts the degrees, clenches the hand, and maximally contracts the elbow flexors and extensors. Take the measurement at the elbow flexors and extensors. Take the measurement at the greatest girth of the arm.greatest girth of the arm.

Calf girth, right. The subject stands with feet slightly apart. Calf girth, right. The subject stands with feet slightly apart. Place the tape around the calf and measure the maximum Place the tape around the calf and measure the maximum circumference.circumference.

From these measurements you can calculate the anthropometric From these measurements you can calculate the anthropometric somatotype bysomatotype by

Entering the data onto a somatotype formEntering the data onto a somatotype form Entering the data into equations derived from the rating formEntering the data into equations derived from the rating form

SUITABILITY OF PHYSIQUE SUITABILITY OF PHYSIQUE TRIATHLETETRIATHLETE Triathletes are more muscular than runners but with less leg development than cyclists and Triathletes are more muscular than runners but with less leg development than cyclists and

less upper body development than swimmers. Low body weight improves the power-to-less upper body development than swimmers. Low body weight improves the power-to-weight ratio.weight ratio.

HOCKEYHOCKEY Short legs boost balance and stability, allowing players to pivot. They also can prevent Short legs boost balance and stability, allowing players to pivot. They also can prevent

back injuries. Speed and aerobic endurance are musts.back injuries. Speed and aerobic endurance are musts.SWIMMERS SWIMMERS Long arms and legs act as levers, allowing swimmers to produce greater force in the water. Long arms and legs act as levers, allowing swimmers to produce greater force in the water.

Like flippers, big hands and feet propel the swimmer faster. Like flippers, big hands and feet propel the swimmer faster.DISTANCE RUNNERDISTANCE RUNNER Light frames and low body fat levels conserve energy because the runner carries less Light frames and low body fat levels conserve energy because the runner carries less

weight. Muscles will ideally be slow twitch (or fatigue resistant), aiding enduranceweight. Muscles will ideally be slow twitch (or fatigue resistant), aiding enduranceDISCUSDISCUS Above average height allows a high release position, which adds distance to throws. A Above average height allows a high release position, which adds distance to throws. A

strong, heavy body boosts the throwers momentum. Must be muscular in upper and lower strong, heavy body boosts the throwers momentum. Must be muscular in upper and lower body but can carry a little fat.body but can carry a little fat.

SPRINTERSPRINTER All over muscle and lower body fat levels give sprinters their explosive powers. Muscles All over muscle and lower body fat levels give sprinters their explosive powers. Muscles

must be fast twitch, meaning they contract quickly. Height does not matter, so long as must be fast twitch, meaning they contract quickly. Height does not matter, so long as stride length is efficient.stride length is efficient.

NETBALLERNETBALLER For mid court players, powerful legs enable leaps to intercept high passes and sprint speed For mid court players, powerful legs enable leaps to intercept high passes and sprint speed

to chase the ball. End court players are usually in the top 10 percent, with long arms for to chase the ball. End court players are usually in the top 10 percent, with long arms for shooting and defending.shooting and defending.

WEIGHT LIFTERWEIGHT LIFTER Short legs lower the weight lifters centre of gravity (CoG), improving stability. Short arms Short legs lower the weight lifters centre of gravity (CoG), improving stability. Short arms

reduce the arc through which the weight must be lifted. A stocky, thick set adds power, but reduce the arc through which the weight must be lifted. A stocky, thick set adds power, but also stabilises and protects the joints.also stabilises and protects the joints.

GYMNASTGYMNAST Long limbs in relation to the body boost the gymnasts power-to-ratio. Low body fat results Long limbs in relation to the body boost the gymnasts power-to-ratio. Low body fat results

in better muscle definition. Broad shoulders and narrow hips promote maximum upper in better muscle definition. Broad shoulders and narrow hips promote maximum upper body strength. Small compact gymnasts use less energy in difficult training regimesbody strength. Small compact gymnasts use less energy in difficult training regimes

BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE EndomorphEndomorph Oval-shaped person Oval-shaped person

with concentration of with concentration of weight in the centre of weight in the centre of the body, abdominal the body, abdominal sag, flabby limbs and sag, flabby limbs and poorly toned muscles.poorly toned muscles.

Prone to being fat Prone to being fat because of a good food because of a good food absorption system but absorption system but too efficient storage too efficient storage (fats) system(fats) system

BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE MesomorphMesomorph Big-chested person Big-chested person

endowed with dense endowed with dense muscle and huge, strong muscle and huge, strong bones. Although the bones. Although the body mass is well body mass is well proportioned, this body proportioned, this body type has a tendency to type has a tendency to accumulate adipose accumulate adipose tissue in later adult tissue in later adult years, particularly if years, particularly if inactive.inactive.

Prone to muscularity.Prone to muscularity.

BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE EctomorphEctomorph Extreme thinness, protruding Extreme thinness, protruding

neck, sunken chest, round neck, sunken chest, round shoulders, undersized shoulders, undersized musculature and a fragile musculature and a fragile skeletal system.skeletal system.

Thin because of a poor food Thin because of a poor food assimilation (protein coupling assimilation (protein coupling causing overheating and loss of causing overheating and loss of energy due to this) system.energy due to this) system.

Everyone has some part of each Everyone has some part of each of the three types, but those high of the three types, but those high in endomorphic characteristics in endomorphic characteristics must regulate caloric intake to must regulate caloric intake to avoid overweight.avoid overweight.

EVOLUTIONEVOLUTION

MANMAN evolved from quadrupedal evolved from quadrupedal to bipedal through adaptations to bipedal through adaptations of the musculoskeletal system of the musculoskeletal system over millions of years.over millions of years.

FOUR LEGGED ANIMALSFOUR LEGGED ANIMALS have a skeletal system similar in have a skeletal system similar in shape to a bridge. They have shape to a bridge. They have an arched backbone to support an arched backbone to support internal structures.internal structures.

THROUGH EVOLUTION: THROUGH EVOLUTION: Changes to an upright postureChanges to an upright posture

1.1. VertebraeVertebrae adapted to the vertical weight bearing adapted to the vertical weight bearing stress, thus the vertebral arch evolved to an “S” stress, thus the vertebral arch evolved to an “S” shape.shape.

2.2. There became more There became more burden on the pelvisburden on the pelvis, thus , thus the shape of the pelvis changed to be able to the shape of the pelvis changed to be able to support the weight of the upper body.support the weight of the upper body.

3.3. The The footfoot changed shape to permit bending and changed shape to permit bending and twisting movements of the spine. The feet were twisting movements of the spine. The feet were required more for weight bearing and less for required more for weight bearing and less for grasping and so the toes shortened. The arch of grasping and so the toes shortened. The arch of the foot had to bear more stress under the body the foot had to bear more stress under the body weight.weight.

4.4. The individual vertebrae changed shape to permit The individual vertebrae changed shape to permit bending and twisting movements of the spine. bending and twisting movements of the spine. This change in shape has actually weakened the This change in shape has actually weakened the vertebral column, particularly in the lumbar region vertebral column, particularly in the lumbar region where herniated discs are common due to stress.where herniated discs are common due to stress.

POSTUREPOSTURE

STATIC AND DYNAMIC POSTURESTATIC AND DYNAMIC POSTURE STATICSTATIC posture is when a person is in posture is when a person is in

equilibrium or motionless.equilibrium or motionless. DYNAMICDYNAMIC posture is when an individual is posture is when an individual is

in motion.in motion.GOOD POSTURE:GOOD POSTURE: Definition:Definition: A state of muscular and A state of muscular and

skeletal balance, which protects the skeletal balance, which protects the supporting structures of the body against supporting structures of the body against progressive deformity or injury.progressive deformity or injury.

Advantages:Advantages: Mechanically functional and Mechanically functional and economical.economical.

WHY GOOD POSTURE?WHY GOOD POSTURE? Allows internal organs to be supported well.Allows internal organs to be supported well. Gives impression of enthusiasm, confidence and initiative.Gives impression of enthusiasm, confidence and initiative.

CENTRE OF GRAVITYCENTRE OF GRAVITY The center of gravity is the point through which gravity acts. It The center of gravity is the point through which gravity acts. It

passes between the hips and forward of the sacrum.passes between the hips and forward of the sacrum.

WE MAINTAIN BALANCE BY?WE MAINTAIN BALANCE BY? Eyes – visual cuesEyes – visual cues Middle Ear – equilibriumMiddle Ear – equilibrium Receptors in our joints and musclesReceptors in our joints and muscles

WHEN ARE WE MOST STABLE?WHEN ARE WE MOST STABLE? We are most stable in the sitting position because we have a wide We are most stable in the sitting position because we have a wide

base of support and a lowered Centre of gravitybase of support and a lowered Centre of gravity We are least stable whilst standing because we have a small base We are least stable whilst standing because we have a small base

of support and a raised Centre of gravity.of support and a raised Centre of gravity.

GRAVITYGRAVITY pulls on bones and joints. Therefore: pulls on bones and joints. Therefore: With a well aligned body, the bones take pressure of resisting gravity With a well aligned body, the bones take pressure of resisting gravity

and muscles maintain correct alignment.and muscles maintain correct alignment. With a poorly aligned body, the muscles and ligaments bear the With a poorly aligned body, the muscles and ligaments bear the

strain of the effects of gravity. The muscles are unbalanced and strain of the effects of gravity. The muscles are unbalanced and strained which leads to postural deviations.strained which leads to postural deviations.

STRUCTURE STRUCTURE is related to is related to FUNCTION:FUNCTION: Functional deviations due to soft Functional deviations due to soft

tissue response to exercise can tissue response to exercise can become structural deviations, which become structural deviations, which result in permanent changes in bone result in permanent changes in bone shape. This requires surgery or shape. This requires surgery or some other medical intervention (e.g. some other medical intervention (e.g. leg braces) to correct.leg braces) to correct.

POOR POSTUREPOOR POSTURE

Definition:Definition: The faulty relationship of The faulty relationship of the various segments of the body, the various segments of the body, producing increased stress on the producing increased stress on the supporting structures. supporting structures.

Poor posture makes it more difficult to Poor posture makes it more difficult to maintain efficient balance over the maintain efficient balance over the base of support and causes sagging, base of support and causes sagging, which will permanently stretch which will permanently stretch muscle groups.muscle groups.

WHAT CAUSES POOR POSTURE?WHAT CAUSES POOR POSTURE?

Poor standing, sitting, walkingPoor standing, sitting, walking Poor nutrition (e.g. rickets causes bow Poor nutrition (e.g. rickets causes bow

legs)legs) Lack of exercise (muscle atrophy – waste)Lack of exercise (muscle atrophy – waste) Fatigue/sicknessFatigue/sickness Clothing – high heeled shoes cause Clothing – high heeled shoes cause

lordosislordosis Poorly designed furniture – shape of chairs Poorly designed furniture – shape of chairs

to promote good sitting postureto promote good sitting posture Specific sports – gymnastics (lordosis); Specific sports – gymnastics (lordosis);

breastroke (round shoulders)breastroke (round shoulders) Emotional/Self esteem Factors – hunch Emotional/Self esteem Factors – hunch

shouldersshoulders

SYMPTOMSSYMPTOMS

Symptoms of poor posture can include: Symptoms of poor posture can include: Rounded shoulders Rounded shoulders Potbelly Potbelly Bent knees when standing or walking Bent knees when standing or walking Head that either leans forward or backward Head that either leans forward or backward Back pain Back pain Body aches and pains Body aches and pains Muscle fatigue Muscle fatigue Headache.Headache.

MUSCLES AND POSTUREMUSCLES AND POSTURE

MUSCLES ASSISTING GRAVITY MUSCLES RESISTING GRAVITY

Pectorals, Latissimus Dorsi Trapezius

Erector Spinae Abdominals

Ilio Psoas Gluteals

Hamstrings Quadraceps

Gastrocnemius, Soleus Tibialis anterior

YOU NEED TO STRETCH THESE TO MAINTAIN CORRECT POSTURE

YOU NEED TO WORK THESE MUSCLES TO MAINTAIN

CORRECT POSTURE

Postural mechanismsPostural mechanisms

Poor posture interferes with a number of the body's postural Poor posture interferes with a number of the body's postural mechanisms, including: mechanisms, including:

Slow-twitch and fast-twitch muscle fibres Slow-twitch and fast-twitch muscle fibres Muscle strength and length Muscle strength and length Nervous system feedback on the body's position in space.Nervous system feedback on the body's position in space.

Slow-twitch and fast-twitch muscle fibresSlow-twitch and fast-twitch muscle fibres

Skeletal muscle is made up of two types of muscle fibre - slow-Skeletal muscle is made up of two types of muscle fibre - slow-twitch and fast-twitch. Generally, slow-twitch muscle fibres are twitch and fast-twitch. Generally, slow-twitch muscle fibres are found in the deeper muscle layers. They help us to maintain found in the deeper muscle layers. They help us to maintain posture without too much effort, and contribute to balance by posture without too much effort, and contribute to balance by 'sensing' our position and relaying this information to the brain. 'sensing' our position and relaying this information to the brain. Fast-twitch muscle fibres are used for movement and activity. Fast-twitch muscle fibres are used for movement and activity.

Slow-twitch fibres burn energy slowly and can keep working for a Slow-twitch fibres burn energy slowly and can keep working for a long time without tiring. However, fast-twitch fibres quickly run long time without tiring. However, fast-twitch fibres quickly run out of steam. Poor posture causes muscle fatigue because it out of steam. Poor posture causes muscle fatigue because it calls on the fast-twitch fibres instead of slow-twitch fibres to calls on the fast-twitch fibres instead of slow-twitch fibres to maintain the body's position. maintain the body's position.

Muscle strength and lengthMuscle strength and length

Over time, poor posture that demands support from fast-Over time, poor posture that demands support from fast-twitch fibres causes the deeper supporting muscles to twitch fibres causes the deeper supporting muscles to waste away from lack of use. Weak, unused muscles tend waste away from lack of use. Weak, unused muscles tend to tighten, and this shortening of muscle length can to tighten, and this shortening of muscle length can compact the bones of the spine (vertebrae) and worsen compact the bones of the spine (vertebrae) and worsen posture.posture.

Nervous system feedback on the body's position in Nervous system feedback on the body's position in spacespace

The deeper layers of muscle are concerned with 'sensing' The deeper layers of muscle are concerned with 'sensing' our position in space and relaying this information to the our position in space and relaying this information to the brain. If this function is taken over by muscles that mainly brain. If this function is taken over by muscles that mainly contain fast-twitch fibres, the brain gets an incomplete contain fast-twitch fibres, the brain gets an incomplete picture. The brain assumes that the body needs to be picture. The brain assumes that the body needs to be propped up to counteract the effects of gravity, so it propped up to counteract the effects of gravity, so it triggers further muscle contraction. This adds to the triggers further muscle contraction. This adds to the general fatigue and pain felt by the person with poor general fatigue and pain felt by the person with poor posture. posture.

Listen to your bodyListen to your body

Good posture feels effortless, which is why Good posture feels effortless, which is why traditional 'good posture' suggestions like traditional 'good posture' suggestions like throwing your shoulders back and sticking throwing your shoulders back and sticking out your chest may feel uncomfortable too. out your chest may feel uncomfortable too. Instead, listen to your body. Make minor Instead, listen to your body. Make minor adjustments while standing and sitting. adjustments while standing and sitting. Which position feels the easiest and most Which position feels the easiest and most graceful? In most cases, concentrating on graceful? In most cases, concentrating on other tasks (such as work) can direct other tasks (such as work) can direct attention away from any feelings of attention away from any feelings of physical discomfort. Get into the habit of physical discomfort. Get into the habit of regularly tuning in to your body. If you feel regularly tuning in to your body. If you feel muscle tension or fatigue, move into muscle tension or fatigue, move into another position. another position.

POSTURE AND SOMATOTYPEPOSTURE AND SOMATOTYPEECTOMORPHS:ECTOMORPHS: have have

more postural deformities more postural deformities than other groups and are than other groups and are related to the vertebral related to the vertebral column e.g. poked head, column e.g. poked head, round shoulders, kyphosis, round shoulders, kyphosis, lordosis, scoliosis.lordosis, scoliosis.

ENDOMORPHS:ENDOMORPHS: suffer suffer mainly from leg deformities, mainly from leg deformities, due to the added burden of due to the added burden of extra weight e.g. knock extra weight e.g. knock knees, flat feet, duck feetknees, flat feet, duck feet

MESOMORPHS:MESOMORPHS: tend to tend to be free from postural defects.be free from postural defects.

CAUSES OF POSTURAL DEFECTSCAUSES OF POSTURAL DEFECTS

CAUSE RESULT

Injury Weakens the support normally provided to the total framework.

Disease Weakens bones and muscles and causes joints to lose their strength e.g. arthritis, osteoporosis.

Habit Acquired by repeating the same body alignment e.g. leaning over a desk, slouching in a chair.

When body segments are held out of alignment for extended period of time the surrounding muscles rest in a lengthened or shortened position.

Skeletal Imbalance

Mostly seen in the lower limbs e.g. in extreme cases would result in scoliosis.

Other causes Mental attitudeWearing high heals

POSTURAL DEFECTSPOSTURAL DEFECTS DEFECT EXPLANATION/CAUSE/CORRECTION

ANTERIOR/POSTERIOR POSITION

POKED HEAD Neck is slightly flexedHead is partially tilted forwardAssociated with round shoulders (abducted scapula)Correction - stretch anterior neck muscles - strengthen posterior muscles

ROUND SHOULDERS

Due to a weakened trapezius and rhomboid musclesCorrection - stretch anterior thoracic muscles of the upper body - strengthen adductor muscles of the

scapula

KYPHOSIS (round-back,Sheuermannis

disease)

Increases the curve in the thoracic region.Correction - stretch the upper anterior thoracic region- strengthen the muscles of the posterior thoracic region.

LORDOSIS(hollow back)

Caused by the pelvis tilting too far forward (anterior pelvic tilt – APT). Abdominal muscles become stretched and weakened.

Correction - stretch erector spinae and hip flexors - strengthen thigh extensors and

abdominals

LATERAL

SCOLIOSIS Lateral curvature of the spineIn severe cases also causes longitudinal rotation of the vertebraeCaused by uneven leg lengths, muscle imbalance and ligament lengtheningBegins with an e-shaped curve = functional scoliosisCorrection - for functional scoliosis:Use orthotic device in shoe which increases leg lengthExercises to develop flexibility in the thoracic and lumbar regions of the spine

Bow Legs and Knock Knees

GeneticNeeds medical attention early in lifeCorrection - general strengthening exercises for leg muscles

Inverted feet“Pigeon Toes”

Internal rotation at the hip joint leading to inward knee rotation leading to inverted feet.Correction - stretch medial rotators of the hip joint-strengthen lateral rotators of the hip joint

Pronated (everted) Feet“Duck Feet”

Protruding medial malleolus/pseudo flat feetCorrection - exercises: toe flexion, foot plantar flexion, Supination

DESIRABLE POSTURES FOR HIGH LEVEL SPORT PERFORMANCEDESIRABLE POSTURES FOR HIGH LEVEL SPORT PERFORMANCE

SPORT DESIRABLE POSTURERacquet Sports Inverted feet (pigeon toes) results in a speed

advantage over a short distance because they have to take short steps.

Swimming People with inverted feet are suited to backstroke, freestyle and butterfly.

People with everted feet (duck feet) are suited to breastroke.

Gymnastics Female gymnasts with lordosis and APT are able to hyperextend their spine more easily.

Sprinting Athletes with APT and protruding buttocks are excellent sprinters.

Common in Africans and European females. Athletes who also have “overhanging knee” where the

patella is forward of the ankle joint have an advantage in sprinting.

Cycling Characteristics are thought to relate to heavy training rather than predisposed bone shape.

Cyclists have slightly rounded backs and “overhanging knee”.

“overhanging knee” is due to the heavy musculature in the thighs and buttocks.

Contact Sports Reasonable degree of spinal curvature Inverted feet to promote quick stepping APT, protruding buttocks and “overhanging knee” for

players who need bursts of speed.

Court Sports APT, protruding buttocks, “overhanging knee”. Reasonable spinal curvature Inverted feet promotes fast steps and good balance.

IMPROVE YOUR GENERAL IMPROVE YOUR GENERAL POSTUREPOSTURE

Suggestions include:Suggestions include: Remember the rule of 'curve reversal' - for example, if Remember the rule of 'curve reversal' - for example, if

you've been leaning over your desk, stretch back the you've been leaning over your desk, stretch back the other way. other way.

Perform stretching exercises two or three times per week Perform stretching exercises two or three times per week to boost muscle flexibility. to boost muscle flexibility.

Exercise regularly to improve muscle strength and tone. Exercise regularly to improve muscle strength and tone. Stretch your neck muscles regularly by turning your head Stretch your neck muscles regularly by turning your head

from one side to another. from one side to another. Your abdominal muscles support your lower back, so Your abdominal muscles support your lower back, so

make sure they are in good condition. Do 'abdominal make sure they are in good condition. Do 'abdominal crunches' (lie on your back and curl your ribcage and crunches' (lie on your back and curl your ribcage and pelvis as close together as possible) rather than straight-pelvis as close together as possible) rather than straight-backed sit-ups (which exercise the muscles of the hips backed sit-ups (which exercise the muscles of the hips and thighs). and thighs).

Avoid standing on one foot for long periods of time. Avoid standing on one foot for long periods of time. Cross your legs at the ankle, rather than the knee.Cross your legs at the ankle, rather than the knee.

ENVIRONMENTAL SUGGESTIONSENVIRONMENTAL SUGGESTIONS

Suggestions include:Suggestions include: Avoid sitting in soft, squashy chairs. Avoid sitting in soft, squashy chairs. Use lumbar rolls to support your lower back Use lumbar rolls to support your lower back

when sitting in regular chairs or driving the when sitting in regular chairs or driving the car. car.

Switch to ergonomic chairs in the office, or Switch to ergonomic chairs in the office, or for any activity that requires you to sit for for any activity that requires you to sit for long periods of time. long periods of time.

Make sure your mattress is supportive Make sure your mattress is supportive enough to keep your spine straight when enough to keep your spine straight when lying on your side. lying on your side.

Use a pillow that supports your neck. Use a pillow that supports your neck. Keep your back straight and use your thigh Keep your back straight and use your thigh

muscles when lifting heavy weights.muscles when lifting heavy weights.

THINGS TO REMEMBERTHINGS TO REMEMBER

The complications of poor posture The complications of poor posture include back pain, spinal include back pain, spinal dysfunction, joint degeneration, dysfunction, joint degeneration, rounded shoulders and a potbelly. rounded shoulders and a potbelly.

Suggestions to improve your posture Suggestions to improve your posture include regular exercise and include regular exercise and stretching, ergonomic furniture, and stretching, ergonomic furniture, and paying attention to the way your paying attention to the way your body feels. body feels.

NEW YORK POSTURE NEW YORK POSTURE RATING TESTRATING TEST