Villegas, Kyla J.

CBET 22-102P

3:00-5:00PM

INTRODUCTION/DEFINITION TO HUMAN MOVEMENT

The body needs to move, either as a part of an active lifestyle or a structured exercise program. Movement is linked to
every function and process in the body.

BernarrMacfadden (1868-1955) was the founder of the physical culture movement in the early 1900s. He embraced
diet, lifestyle and exercise. He was very influential in pioneering today's exercise industry.

The Six Principles of Movement

Joseph Pilates formulated six principles of movement that will establish and improve the quality of each exercise. These
concepts can be applied to any exercise regime and in all movements of your daily life. Focus on one concept at a time
until it is habitual then move on to the next until you can perform them all simultaneously.

Breath

“Above all…learn to breathe correctly” said Joseph. He found that correct breathing oxygenates the blood and increases
circulation and the capacity of the lungs. This principle will enhance and ease your movements and breathing is
continuous; inhale through the nose and out through the mouth. Inhale fully and exhale completely.

Concentration

No mindless or careless movements here! “Always keep your mind wholly concentrated on the purpose of the exercises
as you perform them.” You will learn to direct your body through each exercise by conducting an internal dialogue with
a mental checklist to concentrate on improving your form. “It is the conscious control of all muscular movements of the
body.”

Control

“Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control.”
Thinking and moving. Joseph Pilates originally called his method Contrology: the art of control. Not only does this
method reduce the risk of injury but trains your body for life. Although control can be thought of as constricting, it is
precise control that frees us to reach our physical Full Potential by teaching us to take charge of our bodies and realize
our capabilities.

Centering

Also known as the “core” or “powerhouse”, the “center” is defined as the wide band of midsection muscles from your
navel around to your lower back, extending from your lower ribs to just below your buttocks. Each exercise not only
focuses on strengthening the center but every movement is to be initiated from your center. Joseph Pilates found that
stabilizing your pelvis through the center “develops the body uniformly and corrects wrong posture”.

Precision

Specific, accurate, detailed, intentional movement elevates the benefits of each exercise from superficial to intense and
even life changing. We get out of Pilates what we put into it. Be precise on performing each exercise not just completing
it.
Flow

“Designed to give you suppleness, grace and skill that will be unmistakably reflected in the way you walk, play, and
work.” We are in constant motion and each movement connects to another. Harmony comes from the integration of
isolated parts. Concentration on each individual movement stimulates greater muscle activity improving your balance,
control and coordination. This will prepare us for the unrelenting demands of our everyday life.

SIGNIFICANCE OF HUMAN MOVEMENT

The significance of human movement is analyzed within a phenomenological framework. It is held that movement
derives significance from the way in which the body replies with a certain attitude to the manifold appeal of the external
world, from the way in which the hidden, inner self is revealed in movement and through the modification which
movement undergoes when it takes place under the regard of another person.

 Increase your body strength  Increase in bone density

 Prevent insomnia  Cardiovascular health
 Mood enhancement  Stress reduction
 Healthy body weight  Pain management
 Disease prevention  Body rehabilitation
 Strong body immunity

DIFFERENT SCIENCES RELATED TO HUMAN MOVEMENT

a) Biomechanics is the science which applies the laws of mechanics to biological movement. One area of interest to bio
mechanists is studying the body during sport or exercise situations. Sports biomechanists attempt to answer two basic
questions: how to improve performance, and how to make activities safer. To answer these questions, sports
biomechanists use two sub disciplines: 1) kinematics, the description of motion, and 2) kinetics, the study of the forces
that act on the body.

GENERAL FACTORS AFFECTING MOVEMENT

a) Joint HINGE - elbow/knee

-a place where 2 or more bones meet f) Tendon

b) Ligament - strong, non elastic tissue attaching bone to muscle

- tough, rounded, elastic fibre attaching bone to bone at
a joint
c) Cartilage
- tough, flexible tissue; can be found at the end of bones
d) Synovial Fluid
- fluid which lubricates synovial joints
e) Examples of Synovial Joints in Body
g) Prime Movers (Agonist Muscles)
- muscle responsible for the action taking place. It
contracts and pulls the bone creating the movement at
the joint
h) Antagonist Muscles
- whilst prime mover contracts, the antagonist muscle
on the other side of the muscle relaxes, allowing
movement

- PIVOT - neck i) Adduction

BALL & SOCKET - shoulder/hip - movement that brings part of the body towards the
centre
j) Abduction l) Extension

- movement which takes a part of the body away from - Opposite of flexion. When the angle increases
the centre between the bones at a joint.

k) Flexion m) Rotation

-closing the angle at a joint (e.g bending arm at elbow) - angles do not change but the joint moves in a circular
motion

PARTS OF THE BODY 23. thumb 10. tongue

1. head 24. finger 11. brain

2. arm 25. wrist 12. throat

3. back 26. palm 13. vein

4. waist 27. shoulder 14. artery

5. buttocks/ backside 28. forearm 15. lung

6. leg 29. upper arm 16. liver

7. face 30. elbow 17. stomach

8. chest 31. knee 18. large intestine

9. stomach 32. thigh 19. smallintstine

10. hip 33. shin 20. muscle

11. hand 34. calf 21. lung

12. foot 35. ankle 22. heart

13. eye 36. heel 23. kidney

14. eyebrow 37. toe 24. skeleton

15. nose 1. forehead 25. skull

16. mouth 2. temple 26. ribs

17. chin 3. eyebrow 27. breastbone/ sternum

18. hair 4. eyelid 28. spine/ backbone

19. ear 5. eyelash 29. hip-bone

20. lips 6. pupil 30. pelvis

21. neck 7. cheek 31. kneecap

8. teeth

22. nail 9. tooth

KEY TO GOOD POSTURE, CORRECT ALIGNMENT & PROPER PLACEMENT

To keep proper alignment, avoid the following positions or movements:

-Having a slumped, head-forward posture.

-Bending forward from the waist.

-Twisting of the spine to a point of strain.

-Twisting the trunk and bending forward when doing activities such as coughing, sneezing, vacuuming or lifting.

-Anything that requires you to reach far. An example is reaching up for an item on a high shelf, which also could cause
you to lose your balance and fall.

Some exercises can do more harm than good. If you have osteoporosis or have had broken bones in the spine, you
should avoid exercises that involve bending over from the waist. Some examples include:

a)Sit-ups

b)Abdominal crunches (also referred to as stomach crunches)

c)Toe-touches

Sitting

*When sitting in a chair, try to keep your hips and knees at the same level. Place your feet flat on the floor. Keep a
comfortable posture. You should have a natural inward curve to your lower back and a tall, upright upper back.

*When sitting in bucket seats or soft couches or chairs, use a rolled up towel or pillow to support your lower back.

*When standing up from a chair, move your hips forward to the front of the chair, and use your leg muscles to lift
yourself up.

*When driving, use the head rest.

*When tying your shoes or drying your feet, sit in a chair. Place one foot on a footstool, box or on your other leg. Lean
forward at the hips to tie or dry. Do not bend over or slouch through your upper back. Keep the natural curve of your
lower back and a straight upper back.

*When reading, do not lean or slump over. Set your reading material on a desk, table or on pillows on your lap.

*When sitting at a desk, prop up a clipboard so it slants toward you, like a drafting table.

*Use a footstool or footrest when seated for long periods of time.

*For relief after sitting for a while, do some of the Bone Healthy Exercises.

Standing

*Keep your head high, chin in and shoulder blades slightly pinched together.

*Maintain the natural arch of your lower back as you flatten your abdomen by gently pulling it in.

*Point your feet straight ahead with your knees facing forward.

*While standing in one place for more than a few minutes, put one foot up on a stool or in an open cabinet (if you are in
the kitchen). Switch to the other foot every so often. You’ll find this much less tiring for your back and legs.

Climbing Stairs
*Use the stairs for exercise and to help with your bone density, but only if your healthcare provider says it’s safe for you.
Build up gradually with this exercise.

*Keep your head high, chin in, shoulder blades slightly pinched together and abdomen gently pulled in.

*Keep your feet pointed straight ahead, not to one side. Your knees should face forward. Keep your knees slightly bent.

*Instead of putting one foot directly in front of the other, keep your feet a few inches apart, lined up under the hip on
the same side.

*For safety, hold the rail while going up and down but try to avoid pulling yourself up by the railing.Be especially
cautious going downstairs. A fall down the stairs could cause severe injuries.

Bending and Turning

*Keep your feet flat and about shoulder-width apart from one another.

*Let both upper arms touch your ribs on the sides, unless you’re using one hand for support.

*As you bend, keep your back upright and straight and your shoulder blades pinched together.

*Bend only at the knees and hips. Do not bend over at the waist since this will put your upper back into a rounded
position which can cause broken bones in the spine.

*Even when standing to brush your teeth or to wash the dishes, try not to bend over at the waist. Instead, bend at the
knees and hips while keeping your back straight.

*When changing the direction you’re facing, move your feet with your body. Do not twist the spine. Pivot on your heels
or toes with your knees slightly bent. Keep nose, knees, and toes pointing in the same direction.

Lifting and Carrying

*Don’t lift or carry objects, packages or babies weighing more than 10 pounds. If you are unsure about how much you
can lift, check with your healthcare provider, especially a physical therapist.

*If you do pick up a heavy object, never bend way over so that your back is parallel to the ground. This places a great
deal of strain on your back.

*To lift an object off the floor, first kneel on one knee. Place one hand on a table or stable chair for support if you need
it.

*Bring the object close to your body at waist level. Gently pull your abdomen in to support your back and breathe out
when you are lifting an object or straightening up. Do not hold your breath. Stand using your leg and thigh muscles.

*When carrying groceries, ask to have your bags packed lightly. Divide heavy items into separate bags. Always hold bags
close to your body. Try to balance the load by carrying the same amount in each hand.

*When unpacking, place bags on a chair or table rather than on a high counter or floor. This prevents unnecessary lifting
and twisting of the spine.

*Instead of carrying a heavy pocketbook or purse, consider wearing a fanny pack.

Pushing and Pulling

*When you vacuum, rake, sweep or mop, keep your feet apart with one foot in front of the other. Always face your
work directly to keep from twisting your back.
*Shift your weight from foot-to-foot in a rocking movement. With knees bent and shoulder blades pinched, move
forward and back, or from side to side rhythmically.

*Do not bend forward from the waist.

BODY TYPES

Back in the 1940’s, an American psychologist named William Herbert Sheldon tried to classify us non-superheroes into
three neat categories called “soma types”:

Endomorphs (CURVY) - endomorphs play the game of Weight Loss on extreme difficulty. These are people with wider
waists, large bone structures, and are predisposed to storing fat instead of building muscle. If you struggle to lose
weight, or you put on fat easily, you MIGHT be an endomorph.

Ectomorphs (THIN) - are characterized as having long, slim, and thin muscles/limbs and low fat storage. Ectomorphs are
not predisposed to store fat nor build muscle.

Mesomorphs (MUSCULAR) - mesomorphs are the “lucky ones.” They have medium bones, solid torso, low fat levels,
wide shoulders with a narrow waist. Mesomorphs are predisposed to build muscle but not store fat. Aka “lucky AF.” You
might know somebody that can just look at a weight and seem to get bigger and stronger: that person is a mesomorph.

IMPORTANT NOTE: These body types are not to be confused with the fourth classification: Animorphs, who possess the
ability to change into any animal they touch.

Animorphs are necessary for the defense of Earth against the secret alien invasion.

MAN'S BIOLOGICAL MAKE UP AND FITNESS

In nature, fitness does not refer to how many miles someone can run or much he or she can lift, but rather how many
babies he or she can produce in a lifetime. Biological fitness, also called Darwinian fitness, means the ability to survive to
reproductive age, find a mate, and produce offspring.

Basically, the more offspring an organism produces during its lifetime, the greater its biological fitness. Given that
differences in survival and number of offspring produced depend mainly on an individual's DNA, biological fitness is
usually discussed in terms of most and least successful genes, or characteristics.

Measures of Biological Fitness

Biological fitness is a relative measure. One individual is said to be more fit than another if it produces more offspring
throughout its life. The fitness of a whole population can also be determined by averaging the fitness of its members.
Absolute fitness is the ratio between the number of individuals with a genotype before selection versus after selection.

Fitness is usually discussed in terms of genotypes, or collection of genes. Genotype fitness is the average fitness of all
individuals in a population that have a specific genotype. The genotype with the highest absolute fitness has a relative
fitness of one. For other, less fit genotypes, the relative fitness of genotype x equals the absolute fitness of genotype x
divided by the absolute fitness of the most successful genotype.

ANATOMICAL STRUCTURE

Location in the body of the anatomical structure. Other anatomical structures to which this structure is connected. An
image containing a diagram that illustrates the structure and/or its component substructures and/or connections with
other structures. The anatomical or organ system that this structure is part of.

layer - thin structure composed of a single thickness of cells

apodeme - ridge-like ingrowth of the exoskeleton of an arthropod that supports internal organs and provides
attachment points for muscles

caliculus, calycle, calyculus - a small cup-shaped structure (as a taste bud or optic cup or cavity of a coral containing a
polyp)

tooth - toothlike structure in invertebrates found in the mouth or alimentary canal or on a shell

pad - the fleshy cushion-like underside of an animal's foot or of a human's finger

branchial cleft, gill cleft, gill slit - one of a series of slit openings in the pharynxes of fishes and aquatic amphibians
through which water passes

branchial arch, gill arch, gill bar - one of the bony or cartilaginous arches on each side of the pharynx that support the
gills of fishes and aquatic amphibians

peristome - region around the mouth in various invertebrates

syrinx - the vocal organ of a bird

body part - any part of an organism such as an organ or extremity

bulb - a rounded dilation or expansion in a canal or vessel or organ

carina - any of various keel-shaped structures or ridges such as that on the breastbone of a bird or that formed by the
fused petals of a pea blossom

ANATOMICAL POSITIONS

Anatomical position is the description of any region or part of the body in a specific stance. In the anatomical position,
the body is upright, directly facing the observer, feet flat and directed forward. The upper limbs are at the body’s sides
with the palms facing forward.

If the anatomical position is placed face-down, it is in the prone position.

If the anatomical position is placed face-up, it is in the supine position.

Function of Standard Anatomical Position

The purpose of standard anatomical position is to be able to clearly talk about different parts of moving organisms no
matter how they are moving or what position they are in. This makes it easier to avoid confusion when discussing
anatomy. In humans, standard anatomical position is with the body standing up straight and facing forward, with arms
by the sides of the body and palms facing forward. The legs are straight, and the feet are slightly apart from one another
and turned outward slightly. This is used as a starting point for describing the body. In animals that are quadrupedal, or
walk on four legs, standard anatomical position is with all four feet on the ground so that the belly of the animal is
roughly parallel with the ground.

Relative Locations of the Body

Directional Terms

This diagram depicts the body in standard anatomical position and uses positional labels. Let’s take a more detailed look
at the labels used for different parts of the anatomy. They are regarded as axes because they are used to describe how
near or far a body part is from an end of the organism.

Superior-Inferior

Superior and inferior come from the Latin words meaning “above” and below”. In standard anatomical position, the
head is the most superior part of the body, and the feet are the most inferior.

Medial-Lateral

Lateral describes the parts of the body that are toward the sides, while medial describes the middle of the body. If a part
of the body is lateral, it can mean left lateral or right lateral. The left and right sides of an organism refer to the left and
right sides as viewed by that organism. In standard anatomical position, a person’s right hand is on the viewer’s left,
since they are facing opposite the viewer.

Dorsal-Ventral

The dorsal side is the back side of an organism; think of the dorsal fin of a fish. The ventral side is the belly side of an
organism. When a human is in standard anatomical position, the ventral side is facing the viewer. When a four-legged
animal such as a dog is in standard anatomical position, the ventral side is their belly, which is parallel to the ground.

Cranial-Caudal

Cranial refers to being closer to the head, while caudal refers to being closer to the tail. These terms are usually used to
describe the anatomy of quadrupedal organisms with tails, and not humans.

The terms rostral and caudal are used when referring to the skull. The area toward the frontal lobes of the brain is
rostral, while the area toward where the spine attaches is caudal.

Proximal-Distal

Proximal and distal are used to describe bodily appendages such as limbs. The proximal part of a limb is the part close to
where it joins the body, while the distal part is the part furthest away. For example, the tips of our fingers are the most
distal part of our arms.

All of these terms are used for relative positions as well as standard anatomical position; for example, the neck is
superior to the chest, but inferior to the head. The hands are distal to the arms. The eyes are rostral to the back of the
skull.