Kinesiology by Steve Glass, PhD, FASCM Brian Hatzel, PhD, AT, ATC Rick Albrecht, PhD Kinesiology For Dummies® Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission All other trademarks are the property of their respective owners John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHOR HAVE USED THEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS BOOK AND SPECIFICALLY DISCLAIM ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES OR WRITTEN SALES MATERIALS THE ADVISE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR YOUR SITUATION YOU SHOULD CONSULT WITH A PROFESSIONAL WHERE APPROPRIATE NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM For general information on our other products and services, please contact our Customer Care Department within the U.S at 877-762-2974, outside the U.S at 317-572-3993, or fax 317-572-4002 For technical support, please visit www.wiley.com/techsupport Wiley publishes in a variety of print and electronic formats and by print-on-demand Some material included with standard print versions of this book may not be included in e-books or in print-on-demand If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com For more information about Wiley products, visit www.wiley.com Library of Congress Control Number is available upon request ISBN 978-1-118-54923-0 (pbk); ISBN 978-1-118-54924-7 (ebk); ISBN 978-1-118-54925-4 (ebk); ISBN 978-1-118-54926-1 (ebk) Manufactured in the United States of America 10 Contents at a Glance Introduction Part I: Getting Started with Kinesiology Chapter 1: Introducing Kinesiology: The Science of Movement Chapter 2: The History and Philosophy of Sport and Exercise 17 Part II: Exercise Physiology 39 Chapter 3: The Brains behind the Brawn: Motor Control 41 Chapter 4: Keeping the Big Wheel Turning: Exercise Metabolism 57 Chapter 5: The Body’s Engine: The Cardiovascular System 83 Chapter 6: Earthlings and the Earth: Adapting to Your Environment 111 Part III: Basic Biomechanics: Why You Move the Way You Do 127 Chapter 7: The Nuts and Bolts of Movement 129 Chapter 8: Bone Composition and Function 155 Chapter 9: These Joints Are A-jumping! 175 Chapter 10: Let’s Move, Baby! The Muscles 203 Chapter 11: Motion Analysis: Seeing How You Move 235 Part IV: Mind-Body Connections 257 Chapter 12: Staying Connected: The Bio-Psycho-Social Model 259 Chapter 13: Sticking with It: Motivation and Adherence 275 Chapter 14: Looking Good, Feeling Good: Exercise, Mood, and Mind 291 Chapter 15: Too Much of a Good Thing 313 Part V: The Part of Tens 335 Chapter 16: Ten Foundations of Fitness 337 Chapter 17: Ten Facts about Obesity and Physical Inactivity 343 Chapter 18: Ten Careers for Kinesiologists 349 Index 353 Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part I: Getting Started with Kinesiology Chapter 1: Introducing Kinesiology: The Science of Movement Getting Familiar with Key Areas of Study Forming the foundation for kinesiology Getting serious: Embarking into the fields specific to kinesiology Understanding the Many Systems That Make Up the Human Body 11 Examining Movement from Many Angles 13 Studying the biomechanical basis of movement 13 Focusing on the health-enhancement aspects of movement 14 Looking at the aesthetics of movement 14 Uncovering cultural influences on movement 15 Determining Whether Kinesiology Is the Field for You 16 Chapter 2: The History and Philosophy of Sport and Exercise 17 Chasing Down the Art of Prehistoric Movement 18 Contemplating Eastern Philosophies and Fitness 18 Stressing the importance of physical activity: Chinese philosophies 19 Focusing on the spiritual: Buddhist and Hindu philosophies 19 Combining Sport and Science: Greeks and Gladiators 19 Games, gods, and glory in ancient Greece 20 The “Big Daddies” of exercise science 20 Making spectacles of themselves: The Romans 22 Watching the Rebirth of Kinesiology: The Renaissance 23 Leonardo da Vinci: A renaissance man among renaissance men 23 Galileo Galilei: Measuring heavenly bodies (and ours) in motion 24 William Harvey: Figuring out the lifeblood of kinesiology 25 Isaac Newton: The lawman of motion 26 vi Kinesiology For Dummies Let the Movement Begin! Into the 19th and Early 20th Centuries 26 Running through exercise and fitness philosophies 27 Setting academic standards for physical education 29 Promoting play and amateur sport — for the leisure class 30 Tracking Physical Ed from the Mid-20th Century to Today 30 A push to be more inclusive 31 Programs under fire: Examining the effects of the Great Depression 32 Focusing on fitness again: The Eisenhower years and the Kraus-Weber test 33 Eliminating gender discrimination in education: Title IX 34 The sporting and fitness revolution of the 21st century 35 The current conundrum: A sports-obsessed nation with an unfit population 37 Part II: Exercise Physiology 39 Chapter 3: The Brains behind the Brawn: Motor Control 41 Introducing the Main Player: The Neuron 41 Neuron basics: Parts and functions 42 Neurotransmitters: The bridge over River Synapse 43 Orders from Above: Motor Control 44 The brain: The central processing center 44 The spinal cord: The autobahn of nerve signals 46 Feedback loops: Communicating between body and brain 46 Your Place in Space: Sensory Information and Control of Movement 47 Where did I put my hand? Sensing body position 48 Hardwiring the nervous system: Reflex control 50 Threading the Needle or Shooting a Free Throw: Coordinating Movement 52 Making the speed-accuracy trade-off 52 Following the phases in a movement 53 Coordinating two arms: Bimanual coordination 54 Come on, baby, the locomotion: The rhythm of walking 55 Chapter 4: Keeping the Big Wheel Turning: Exercise Metabolism 57 Introducing The ATP-PC Energy System: Give Me Energy Now! 57 Breaking (chemical) bonds 58 Replenishing energy as you use energy: The air compressor analogy 58 Table of Contents Phosphocreatine: An Immediate Source of ATP 59 Anaerobic Glycolysis: Fast Energy with a Price 61 Your starter fuel: Glucose and glycogen 61 Getting glucose into the cell 62 Cooking up ATP, oxygen free: Anaerobic glycolysis 63 The metabolic bad boy: Lactic acid and fatigue 64 The Oxidative (Aerobic) System: It Just Keeps Going and Going 67 Aerobic metabolism: Making ATP with glucose, fat, and protein 68 The Krebs cycle: The body’s hydrogen producer 70 Measuring Metabolism: VO2 72 The calorie — a measurement of heat 73 Measuring the volume of oxygen (VO2) consumed 73 Comparing fitness levels: VO2 and body weight 74 Measuring metabolism during exercise 75 Measuring changes in metabolism: The anaerobic threshold 77 Training for Improved Metabolism: It’s the Enzymes! 79 Getting better at what you’re doing: Training specificity 80 Training the ATP-phosphocreatine system 81 Training the anaerobic glycolytic system 81 Training the oxidative (aerobic) system 82 Chapter 5: The Body’s Engine: The Cardiovascular System 83 The Heart’s Structure: A Muscle Made to Pump 83 Heart chambers and valves 84 Two halves of the whole 84 Seeing How the Heart Works 85 Watching the blood flow through the heart 85 Getting blood to the heart 88 Identifying the force behind the heart beat: Blood pressure 89 Setting the pace: What controls heart rate? 90 Key measures of heart function 94 Delivering Fresh Air to Your Cells 94 Transporting oxygen through the body: The pressure gradient at work 95 Paying attention to partial pressure 95 Tracking the movement of O2 and CO2 96 Carrying gases in the blood 97 Extracting oxygen from the blood: a-VO2 difference 100 Observing Blood Vessels in Action 102 Noting blood flow control points 102 Factors that open and close blood vessels 103 Noting the Effects of Exercise on the Cardiovascular System 104 Acute adjustments to aerobic exercise 104 Acute adjustments to strength training 107 Making Long-term Changes to Cardiovascular Performance 109 Adapting to aerobic exercises 109 Adapting to strength training 110 vii viii Kinesiology For Dummies Chapter 6: Earthlings and the Earth: Adapting to Your Environment 111 Keeping It Just Right: The Basics of Temperature Regulation 112 The hypothalamus: Your internal thermostat 112 Pass the heat, please: The core-to-shell model of heat transfer .112 Some Like It Hot — But Not Your Body! 113 Looking at the mechanisms of heat gain 113 Turning on your personal air conditioner: The body’s cooling mechanisms 115 Adding insult to injury: Exercising in hot environments 115 Getting your body to adapt to the heat 118 When Chillin’ Ain’t Cool: Exercising in Cold Environments 119 Baby, it’s cold inside: Introducing hypothermia and wind chill 119 Keep the heat: Dressing for the cold 121 Live High and Train Low: Exercising at Different Altitudes 122 Revisiting oxygen transport 122 When going up brings you down: Altitude and reduced aerobic capacity 123 A sick view from the top: Identifying altitude illnesses 124 I think I can, I think I can Adapting to high altitudes 125 Living high and training low: The best of both worlds 126 Part III: Basic Biomechanics: Why You Move the Way You Do 127 Chapter 7: The Nuts and Bolts of Movement 129 Biomechanics: The Study of Movement 129 The role of the biomechanist 130 The biomechanist’s problem-solving process 130 Kinematics: A Compass Telling You Where You Are 132 Looking at body systems 132 Identifying forms of motion 134 Defining key terms 136 Newton’s toolkit: Lever systems 143 Feeling displaced and distant 148 Measuring kinematics 148 Studying Kinetics: May the Force Be with You! 149 The secrets of movement 149 What a load! 151 Newton’s laws of motion 152 Measuring kinetics 154 Index •E• early onset diabetes, 263 Eastern philosophies, 18–19 eating, not a good combo with exercise, 104 eating disorders, 318, 323–324 eccentric contractions, 219, 222, 223, 226 eccentric force, 150 echocardiogram, 325 edema, 107, 108, 124, 232 effort (amount of force), 143, 146 Eisenhower years, focus on fitness during, 33–35 ejection fraction, 94 elasticity, 190, 211–212 elastin, 195, 196 electrical stimulation of atria/ventricles, 92 electrocardiogram, 92 electrocardiogram (EKG or ECG), 325 electrolytes, 116 electromechanical delay, 223 electromyography, electron transport system (ETS), 71 elevation, 142, 329 emotions, connection of to exercise, 291, 300–305 end feel, 189, 192 endocrine system, 12–13 endogenous, 308 endorphins, 306, 307–308, 317 endosteum, 157 energy vitamins (B vitamins), 68 energy-producing system, role of, envelope of motion, 188 environment, impact of on behavior, 269–270 enzymes, 58, 67, 79–80 epinephrine, 93, 307 epiphyseal fracture, 169, 171 epiphyseal plate, 158, 162 epiphyses, 162 equilibrium, 147 erector spinae, 214 erythropoietin (EPO), 99 estrogen, 168, 339 euphoria, feelings of, 308, 317 eversion, 142 excessive exercise, 313–319, 323 See also over-exercising excitability, 212 excitatory postsynpatic potentials, 43 execution (of complex movements), 241, 242 exercise See also aerobic exercise; excessive exercise; physical activity academic standards for, 29 benefits of, 293 to build better bone, 339 in cold environments, 119–120 committing to change with, 321 connection of emotions to, 291, 300–305 connection of to stress and anxiety, 303–304 dependence on, 317 at different altitudes, 122–124 Eastern philosophies’ impact on, 18–19 effects on cardiovascular system, 104–108 in extreme conditions, 329–330 figuring out “what’s in it for me,” 320 getting just the right amount of, 319–324 as good stress reducer, 93 Greek impact on, 19–22 history/philosophy of, 17–38 in hot environments, 115–118 impact of on brain, 310–311 impact of on cognitive functioning, 300, 312 impact of on diabetics, 266–267 impact of on effects of aging, 300 importance of for children, 311 importance of recovery from, 341–342 for leisure class, 30 to lose weight, 337–338 measuring metabolism during, 75–77 not a good combo with eating, 104 philosophies of, 27–30 PNS/SNS activity at beginning/end of, 93 positive feelings during/after, 291 reasons it makes you feel good, 305–310 in Renaissance, 23–26 role of, Roman impact on, 22–23 setting goals for, 277, 278–283, 322 what happens at different intensities, 78 exercise addiction/compulsion/ dependence, 314 exercise equipment, software in, 77 exercise medicine, 17 exercise physiology, 9, 37 exercise psychology, 10 357 358 Kinesiology For Dummies exercise research, 291–300 exercise science, exercise scientists, 259, 260, 305 exercised-induced bronchoconstriction (EIB), 326 exercise-induced asthma, 326 exercise-related intentions, 268 exercise-specific actions, 268 extensible/extensibility, 182, 190, 211 extension, 140, 141, 178, 179, 221 extremities, injuries of, 330, 331 extrinsic rewards, 284 •F• FADH, 68 falling episodes, 173 fascia, 184, 190 fast twitch B fibers, 210 fast twitch muscle fibers/fast twitch A fibers, 78, 208–210, 215, 216, 229 fast twitch X fibers, 210–211, 216, 229 fasting, 346 fat accepting that it goes where it wants, 340 adipose tissue, 266 getting rid of, 337, 338, 339 impact of fasting on, 346 impact of growing up fat, 345–346 measurement of, 267 as starting fuel, 79 use of to make ATP, 69 fatigue, 64–67, 78, 124, 226, 301 fat-producing food, 268 feedback sandwiches, 283, 284–285 feedback systems/loops/mechanisms, 41, 46–47, 237, 238, 245–246, 283–285 “feeling groovy,” 317 female athlete triad, 166, 167–168 femoral condyles, 187 fever, 113 fibrocartilage, 176, 177, 181 fibrous joints, 176 fight-or-flight hormone, 93, 307 first-class lever, 144, 145 fitness focus of during Eisenhower years, 33–35 foundations of, 337–342 impact of Eastern philosophies on, 18–19 philosophies of, 27–30 revolution of 21st century, 35–38 fitness and wellness, as field related to kinesiology, 11 fitness expectations, 276 fitness levels, 74–75, 293 five W’s of movement, 261 fixate, 220 flat bones, 160 flavine adenine dinucleotide (FAD), 68 flexibility, 147, 188, 192, 196 flexion, 139, 140, 141, 178, 179, 221 fluids, replacement of due to sweating, 117 follow-through component (of complex movements), 241, 242 food preferences, 269 football, 26 force, 149, 222, 225 force application, 146 force arm (FA), 146 force platforms, force-velocity relationship, 222 fractures, 169–173 Freud, Sigmund (psychologist), 272 fulcrum, 143, 145, 146 •G• G3P (glucose 3-phosphate), 63 gait, 55, 249–251 gait cycle, 133 Galen (physician to the gladiators), 22–23, 25 Galilei, Galileo (scientist), 23, 24, 25 gender discrimination, Title IX, 34–35 general motion, 135, 136 geocentrism, 25 German School Gymnastics, 28 Germany, gymnastics system, 28 gladiators, 22 gluconeogenesis, 69 glucose, 12, 61, 69, 72, 231, 262, 263, 339, 341 glucose 3-phosphate (G3P), 63 glucose 6-phosphate, 62 glycemic control, 341 glycogen, 61, 116, 119, 229 glycogen supercompensation, 62 glycogen synthase, 62 glycogenolysis, 62 goalball, 36 goals, 277, 278–283, 322 golf, 30, 323 Golgi tendon organs (GTOs), 47, 49, 50–52, 194, 195, 217–218, 228, 232 Index goniometer/goniometry, 191 gradation in strength, 215 Great Depression, effects of, 32–33 Greeks, as combining sport and science, 19–22 greenstock fracture, 169, 170 group aerobics, 323 growth hormone, 227 growth plate, 158 GTO response, 198 •H• + + H (hydrogen ion) See hydrogen ion (H ) haggis, 269 handball, 323 Harvey, William (scientist), 23, 25–26 Hb (hemoglobin), 97, 98, 99, 100, 122, 125 HCO3– (bicarbonate), 66, 100 head cheese, 269 headaches, as result of dehydration, 124 health-enhancement aspects of movement, 15 Healthy People initiatives, 37 heart, 83–94, 324–325 heart attacks, 274, 319, 345 heart disease, 91, 330, 345, 350 heart function, key measures of, 94 heart murmurs, 87 heart rate, 90–91, 93, 105, 106, 108, 109, 116, 119 heart valves, 84 heat cramps, 117, 332–333 heat exhaustion, 117–118, 332, 333 heat gain, 113–114 heat index, 114 heat injury, 116–118 heat transfer, core-to-shell model of, 112–113 heat-related illnesses, 331–333 heatstroke, 118, 332, 333 heel strike, 250 heliocentrism, 25 hematopoiesis, 158 hemoglobin (Hb), 97, 98, 99, 100, 122, 125 hemopoiesis, 155 Herodicus (father of sports medicine), 20–21 Herodicus Society, 21 high-altitude cerebral edema, 125 high-altitude pulmonary edema, 124–125 Higher Education Amendments of 1972 (U.S.), 34 hiking, 36, 77, 339 Hinduism, 18, 19 hip fractures, 173 hippocampus, 310–311 Hippocrates (father of Western medicine), 21 Hitchcock, Edward (developer of Hitchcock system), 29 Hitchcock system, 29 hold-relax PNF technique, 198–199 Holzner, Steven (author) Physics I For Dummies, 2nd edition, hormones, 92, 93, 168, 227, 263, 307, 339, 341 human body, systems that make up, 11–13 hunting, 30 hyaline cartilage, 176, 177, 180, 202 + hydrogen ion (H ), 65, 68, 70, 71, 100, 230 hydrostatic weighing, 267 hydroxyproline, 232 hyperextension, 140, 141 hypergymnasia, 314 hypertension, 91 hyperthermia, 116 hypertrophy, 163, 184, 229 hypokinetic disorders, 37 hypothalamus, 112 hypothermia, 119–120, 329, 331 •I• I band, 205 Ibuprofen, 328 Iceberg profile, 302–303 icons, used in book, identical twins, 265 illiotibial (IT) band, 201 illnesses, 330, 331–333 impacted fracture, 169, 170 impulse, 150 “in the flow”/“in the zone,” 309 inclinometer, 192 indirect (secondary) rewards, 320 inertia, 26, 149, 153, 281 inflammation, 202 inhibitory postsynaptic potentials, 43 injuries, 187, 201–202, 274, 327, 329–331 insertion (of a muscle), 213 insomnia, 124 insulation, dressing for the cold, 121 insulin, 12, 13, 47, 263–264, 339, 341 insulin inefficiency, 266 insulin-resistant diabetes, 264 intercollegiate events/competition, 31 intercondylar notch, 187 359 360 Kinesiology For Dummies intercostal muscles, 95 intermediate fiber, 210 interneurons, 43 interstitial space, 107, 232 intervertebral disks, 181 inversion, 142 “iron abs,” 317 irregular bones, 161 irritability, 212 isocitrate, 70 isometric contractions, 198, 218, 222 isotonic contractions, 199, 219 Isthmis, 20 •J• Jobe, Frank (surgeon), 238 jogging, 36, 77, 93, 339 John, Tommy (baseball pitcher), 238 joint capsules, 176, 182, 190 joint motions, 139–140 joints common injuries to, 201–202, 274 range of motion (ROM), 189–192 restraint mechanisms, 185–187 stability of, 180–184 types of, 175–179 Journal of Health, Physical Education and Recreation, 33 jumping, 168, 340 juvenile diabetes, 263 •K• ketones, 72, 339 ketosis, 72 kick, analysis of, 251–253 kidneys, impact of muscle soreness on, 233 kilocalorie, 73, 77 kinase, 233 kinein (to move), kinematics, 24, 132–148 kinesiologists bio-psycho-social model, 260, 262, 273 careers for, 349–352 diet and exercise, 266 Galileo’s influence on, 25 Hippocrates influence on, 21 research being done by, 264 role in getting people to exercise, 312 kinesiology Aristotle as father of, 21 defined, 1, as a field of study, 16 foundation for, 8–9 origin of term, 21 subdisciplines of, 1, 9–11 kinetics, 149–154 knock knees, 187 Kratz, Rene Fester (author) Biology For Dummies, 2nd edition, 3, 13 Kraus-Weber test, 33, 34 Krebs cycle, 68, 69, 70–72, 78, 339 kung fu, 18, 19 •L• labor laws, impact of on recreational activities, 30 lactic acid, 63, 64–67, 78, 116, 230, 231 The Last Supper (da Vinci), 24 lateral flexion, 142 lateral rotation, 142, 143 law of buoyancy, 22, 267 law of the lever, 22 laws of motion, 152–153, 281 laws of movement, 26 laws of physics, 22 laxity, 190, 192 leg movement (in walking), 55–56, 133 length-tension relationship, 221–222 Leonardo da Vinci (anatomist/artist), 23–24 lever systems, 143–147 lifespan activities, 36 lifetime sports, 33 ligaments, 181, 183, 190, 201 limb lengthening, 164 linear motion, 134 Live High, Train Low method, 125 liver, 62, 231, 232 load-bearing bones, 155 loading/supercompensation, 62 locomotion, 55 long bone structure, 158 long bones, 161 longitudinal growth, 162, 163 loose-packed position, 183 lup DUP! (heart sound), 86, 87 lymphatic system, 232 Index •M• M line, 205, 206 macrophages, 233 macro-traumas, 327 Manual of Gymnastics (Denmark), 28 marathon running, 99 martial arts, 225 mass, 149 master’s level competitions, 36 mathematical physics, 21–22 Mathematical Principles of Natural Philosophy (Newton), 26 maximal load, 226 maximal oxygen uptake, 73 mechanical loads, 151–152 mechanoreceptors, 186–187, 194 medial rotation, 142, 143 medial tibial stress syndrome, 328 mediolateral axis, 138, 139 meditation, 322 medullary cavity, 157, 158 Meissner’s corpuscles, 48 men, health/fitness issues, 164, 166, 167, 173, 187 menisci, 181 menopause, 164, 166 meta-analysis, 296–300 meta-arterioles, 102 metabolic rate, 13, 72, 338, 339, 346 metabolic syndrome, 344–345 metabolism, 68–69, 72–80 See also aerobic metabolism; anaerobic metabolism metaphysis, 158 mia/anemic, 97 micro-traumas, 327–328 milieu, 272 military preparedness, impact of, 27 millimeters of mercury (mmHg), 89, 95 mind, impact of body work on, 268, 310 mindfulness, regarding exercise, 320, 323 mineralization, 160, 164, 168 minerals, 156 mitochondria, 67–68, 71, 72, 96, 97, 101, 210 modeling threshold, 159–160 Modern Olympic games, 26, 31 Mona Lisa (da Vinci), 24 monozygotic twins, 265 mood states, 301 Moore, John (author) Chemistry For Dummies, 2nd edition, morphine, 308 motion, 134–143, 152–153, 281 motion analysis, 235–256 motivation, 275–290, 317 motor control, 41–56 motor cortex, 44, 45 motor neurons, 43 motor unit, 205, 215, 216, 228 movement aesthetics of, 14–15 assessment of a particular one, 241 biomechanical basis of, 13–14 biomechanics as study of, 129–132 coordination of, 52–53 cultural influences on, 15 five W’s of, 261 functional basis of, 182–192 guide to observation of, 242–243 health-enhancement aspects of, 14 impact of sensory information on, 47–49 investigation of See motion analysis kinematics as study of, 132–148 phases of, 53 in prehistoric times, 18 principles/components of, 149–151 U.S.’s love-hate relationship with, 15 multi-joint muscle, 214 multipennate, 212 Murphy’s Law, 281 muscle fibers, 228 muscle imbalance, 184 muscle mass, 346 muscle nerve pathway, 23 muscle spasm theory, 232 muscle spindles, 47, 49, 50, 51–52, 194, 217 muscles See also fast twitch muscle fibers; slow twitch muscle fibers around joints, 184 behavior of, 211–216 building muscular force, 207 changes in from strength training, 228–229 foundations for movement of, 203–208 glycogen in, 62 gradation of muscle force, 215–216 growth of, 227 hardwired muscle reflexes, 216–223 injuries to, 274 length of, 184 making more/gaining strength, 225–227 making of to lose fat, 338 organizational structure of, 212–215 361 362 Kinesiology For Dummies muscles (continued) origin of, 213 responses of, 211–212 soreness and injury to, 231–233 sources of muscle fatigue, 229–231 structure of, 204–206 training of, 224–229 ways in which they work, 219–222 Muscular Christianity, 28 muscular system, 12, 132 myofibrils, 205 myoglobin, 233 myosin, 195, 196, 205, 207, 208, 229, 230 myosin filaments, 206 myotatic stretch reflex, 217 •N• Nachtegall’s curriculum, 28 NADH, 68 nasal conchae, 326 National Association for Sport and Physical Education (NASPE), 352 National Athletic Trainers’ Association, 351 National Football League, 154 National Institute on Aging, 312 National Strength and Conditioning Association, 350 nationalism movement, 27–28 naturalism movement, 27 NCAA, 27 Nemea, 20 nervous system, 11, 50–52, 92, 103, 134, 228 neural signal, to muscles, 215, 216 neuromuscular system, neurons, 42–43 neurotransmitters, 43, 46, 306 neutral (zero degrees), 191 neutralizers, 220 Newton, Isaac (physicist/mathematician), 23, 26, 129, 143, 152, 153, 281 niacin, 68 nicatinamide adenine dinucleotide (NAD), 68 nicotine, impact of on blood vessels, 330 19th century, impact of on physical activity/ sport, 26–30 nitrogen, in air, 96, 122 Nixon, Richard (U.S president), 34 “No Child Left Behind” law, 311 nociceptors, 157 non-contractile components, 195 non-contractile soft tissue structures, 182 non-identical (fraternal) twins, 265 non-insulin-dependent diabetes, 264 non-load-bearing bones, 155 noradrenalin, 307 norepinephrine, 306–307, 317 Norris, Maggie (author) Anatomy & Physiology For Dummies, 2nd edition, 2, 3, 13 nursing, 351 •O• obesity, 37, 266, 268, 343–346, 350 oblique fracture, 169, 170 obsessions, 314 occupational therapy, 351 Olympic Creed, 31 Olympic Games, 20, 26, 31 one repetition max (1RM), 226, 227 1-3 biphosphoglycerate (1-3 BPG), 63 open procedure, 170 open task, 238 open-feedback mechanisms, 238 open-loop system, 47 open-packed position, 183 origin (of a muscle), 213 ossify, 163 osteoarthritis, 202 osteoblasts, 158, 160, 163, 171, 172 osteoclasts, 160, 163, 171, 172 osteocytes, 160, 171 osteopenia, 166 osteoporosis, 164, 165–168, 173 over-exercising, 314, 321–323 See also excessive exercise oxidative (aerobic) system, 58, 67–72, 82 oxygen, 72, 88, 95–102, 110, 122 oxygen concentrations, 73 oxyhemoglobin, 99 •P• pacemaker, SA node as, 91 Pacinian corpuscles, 48 pain, 231, 232–233 pancreas, 263, 264 parallel architecture (of muscles), 212, 213 Paralympics, 36, 273 Index parasympathetic nervous system (PNS), 92, 103, 105, 109 Parkinson’s disease, 46, 55 partial pressure, 96, 122–123 partial pressure of carbon dioxide (PCO2), 96, 97, 103 partial pressure of oxygen (PO2), 96–98 participation-based involvement, 32–33, 37–38 partners, value of in physical activity, 290 passive restraint mechanism, 186–187 passive stretching, 197, 200 penio, 330 pennate architecture (of muscles), 212, 213 periosteum, 157, 158 peripheral fatigue, 65 periphery (outer layer), 162 perniosis, 330 persistent benefits (of exercise), 293 personal trainer, 350 pH (power of hydrogen), 65 pH levels, 98, 103 Phidippides (runner), 324 philosophies, 18–19, 27–29 phosphocreatine, 79 phosphocreatine (ATP-PC) system, 58–61, 81 phosphoenolpyruvate (PEP), 63 phosphofructokinase, 65 physical activity See also exercise doing something is better than doing nothing, 288, 295 identifying true goals for, 277 impact of on the blahs, 305–306 importance of attitude about, 290 importance of variety in, 321 maintaining motivation for, 276 making people feel better or not, 292–296 moderate forms as harmful to some, 324–329 readiness for, 278–279 with social interaction, 322–323 societal influences on, 270 tricks/tips for sticking with, 286–290 physical appearance, 288, 317 physical burnout, 319 physical education, 27–35, 36, 344 physical inactivity, 343–346 physical therapy, 351 physician assistants, 351 physics, Physics I For Dummies, 2nd edition (Holzner), physiology, phyyyth dup (heart sound), 87 Pilates, 200 planes of motion, 138–143 plantar flexion, 140, 250 plasma, 232 plasma volume, 119 playground movement (U.S.), 30 pleasure-producing drugs, 317 plyometric training, 223 plyometrics, 51 PO2 (partial pressure of oxygen), 96, 97, 98 Pope Urban VIII, 25 porosity, 156–157 positive feelings, during/after exercising, 291 positive reinforcements, 284 postmenopausal osteoporosis, 166 potassium, 116, 117 power-and-return model, 241, 242, 248 prairie oysters, 269 prehistoric movement, 18 preload, 91 preparation (of complex movements), 241 preparatory activity, 248 President’s Council on Youth Fitness (U.S.), 34 pressure, 48, 186 pressurization, in airplanes, 123 primary movers, 220 processed foods, 267, 343 Profile of Mood States (POMS), 301 progress, importance of charting, 289 progressive resistance training, 227 proprioception/proprioceptors, 49 proprioceptive neuromuscular facilitation (PNF), 198–200 proprioceptor, 217–218 propulsion (walking phase), 250 protein, 69, 227, 341 psychological burnout, 313, 319 psychological factors, of health/fitness, 260, 261 psychological stress, 303 psychologist, sport and exercise, 352 psychology, Psychology For Dummies (Cash), punishments, 283, 286 purkinje fibers, 91 push-off (walking phase), 250 pyruvate, 63, 71 pyruvic acid, 63 363 364 Kinesiology For Dummies •Q• Q-angle, 187 qualitative analysis, of motion, 236 qualitative aspects of movement, 148 quantitative analysis, of motion, 236–237 quantitative aspects of movement, 148 •R• racquet ball, 36 radial deviation, 142 radiation, as cooling mechanism, 115 range of motion (ROM), 189–192, 194, 196–197, 200–201 rate pressure product (RPP), 94 reciprocal inhibition, 194–195 recovery, 227, 341–342 recreational activities federal government support for, 32–33 impact of labor laws on, 30 rectilinear motion, 134, 135 red blood cells, 98, 99, 125 reduce (pop back in), 202 reflex control, 50–52 reflexes, 47, 50, 216–223 refractory period, 326 rehabilitation therapy, 10 reinforcements, 283, 284 relaxation class, 322 relaxed state diastole See diastole (relaxed state) of muscle, 207 religion, impact of on physical activity, 27 Renaissance, as rebirth of kinesiology, 23–26 renaissance man, 23, 24 repetitive micro-traumas, 319 repetitive-use injuries, 327 repolarize, 91 resistance, 143, 145, 222 resistance arm (RA), 146 resistance training, 168 respiration, 106 resting heart rate, 93 resting metabolic rate, 13, 338 restraint mechanisms, 185–187 reward systems, 289–290, 322 rhabdomyolysis, 233 riboflavin, 68 RICE (Rest Ice Compression Elevation), 328–329 ROM (range of motion) See range of motion (ROM) Roman Catholic Church, 25 Roman Inquisition, 25 Romans, 19, 22–23 rowing, 77 runner’s high, 307–308 runner’s knee, 201 running, 99, 133, 168, 323 running speed, 80 •S• SA node (sinoatrial node), 90–92 sarcomeres, 205–207, 230, 233 sarcoplasmic reticulum, 205 Sargent, Dudley (developer of Sargent system), 29 Sargent system, 29 second-class lever, 144–145 sedentary lifestyle, 93, 164, 193–194, 267, 275, 278, 324, 344 Selective Service Act (U.S.), 33 self-defeating mindset, 276 self-esteem, 309–310 sensory cortex, 44, 45 sensory information, 47–49 sensory nerve pathway, 23 sensory neurons, 43 serotonin, 306, 317 sesamoid bones, 162 set point, 112 shear force, 152 shearing, 159 shell (skin), 112 shin splints, 328 shingles, 274 short bones, 160 Siegfried, Donna Rae (author) Anatomy & Physiology For Dummies, 2nd edition, 2, 3, 13 Biology For Dummies, 2nd edition, 3, 13 simple fracture, 169 simple tasks, 237 sinoatrial node (SA node), 90–92 sitting, 13, 339, 344, 345 sit-ups, 76 skeletal muscle tissue, 204, 233 skeletal system, 12, 134, 155–162 skin, 112, 119 sleep, 227 Index slow twitch muscle fibers, 67, 78, 208–210, 215–216, 231 slow-reversal-hold-relax technique, 199–200 smoking, 271, 272, 345 soccer, 26, 323 social interaction, combining of with physical activity, 322–323 social-cultural factors, of health/fitness, 260, 261, 270–272 sodium, 116, 117 soft tissue approximation end feel, 190, 192 soft tissue structures, 132, 181–183, 190, 192, 200 software, in exercise equipment, 77 spasms, in muscles, 232 Special Olympics, 36, 273 specificity of training, 80–81, 224 spectator interest, 27, 31, 32, 37 speed training, 224 speed-accuracy trade-off, 52 spinal cord/spine, 44, 46 spiral fracture, 169, 170 splaying, 179 Spless, Adolph (gymnast/educator), 28 spongy (cancellous), 157 sport and exercise psychologist, 352 sport biomechanist, 350–351 sport culture, in U.S., 15 sport psychology, 1, 10, 37 sports, history/philosophy of, 17–38 sports and athletics, as field related to kinesiology, 10–11 sports anorexia, 318 sports medicine, 20–21 sports-obsessed nation, with an unfit population, 37–38 sprains, 181, 201 Sputnik, impact of launch of on physical fitness in U.S., 35 squash, 323 squat, analysis of, 247–248 stability, 147, 180–184 stabilizers, 220 static flexibility, 188 static muscle activity, 218 static stretching, 197, 232 statin, 233 steady state, 106 sticks (punishments), 283 stiffness, 156 strain, on bone, 157 strength and conditioning, 10 strength and conditioning specialist, 350 strength training, 107, 110, 224, 228 stress, 157, 225, 226, 303–304 stress fracture, 169, 171, 319, 328 stretch shortening cycle, 223 stretching, 186, 193–201 stroke volume, 94, 105, 106, 109 strokes, 274, 319, 345 subdisciplines of kinesiology, 1, 9–11 submaximal load, 226 succinate, 70 succinyl CoA, 70 sudden cardiac arrest (SCA), 324–325 supercompensation/loading, 62 surgical reduction, 170 sweat evaporation, 115, 116, 118–119 Sweden, physical activity/sport system, 28 swimming, 36, 77, 323, 326, 340 symmetrical coordination, 54 sympathetic nervous system (SNS), 92, 103, 105 symphysis, 177 synapse, 43 synarthroses, 176, 177 syndesmosis, 177 synovial cavity, 176 synovial joints, 176, 177 systole (contraction), 86, 88, 89, 105 systolic blood pressure, 89–90, 105 •T• tai chi, 18, 19 tao yin, 19 Taoism, 18, 19 taper, 62 tasks, 239, 240 technology, impact on physical inactivity, 344 temperature of body See body temperature impact of on vasodilation, 103 sensors, 48 tendonitis, 181, 319, 328 tendons, 181, 274 tennis, 30, 323 tension, 151, 152, 156, 159, 186, 217–218, 301 tension reflex, 217–218 testosterone, 168, 227, 339 Texas Women’s University’s Biomechanics Programs, 351 therapeutic recreation, 351 thick filament/thin filament, 205–206 365 366 Kinesiology For Dummies third-class lever, 144–145 thoughts, power of on actions, 268 three-phase model, in motion analysis, 241 throwing, analysis of, 253–256 tibial tuberosity, 158 tissue stretch, 190, 192 titin, 206 Title IX, 34–35 tommy john surgery, 238 toponin, 65 torque, 150 torsion, 152, 159 touch, 48 trabecular bones, 157–158, 164, 167 trainers, 350, 351 training, 37, 80–82, 224 translation (of forces to objects), 150 translation (type of motion), 134, 136, 192 Transtheoretical Model (TTM), 278 transverse fracture, 169, 170 triaxial, 179 tropomyosin, 206, 207 troponin, 206, 207, 230 trunk movement (in walking), 56 tryptophan, 306 tuberosities, 151 turnplatz (outdoor exercise area), 28 20th century, physical activity/sport, 26–35 21st century sporting/fitness revolution, 35–38 twins, 265 Two Science (Galileo), 25 two-joint muscle, 214 two-phase model, in motion analysis, 242 type diabetes, 262–266 type diabetes, 262–268, 274 type I osteoporosis, 166 type II osteoporosis, 167 •U• ulcers, 274 ulnar collateral ligament (UCL), 238 ulnar deviation, 142 unfit population, in a sports-obsessed nation, 37–38 uniaxial, 179 unipennate, 212 United States growth of amateur/professional sports, 30 Kraus-Weber test results, 34–35 playground movement, 30 report on health of nation, post-WWII, 33 •V• valsalva maneuver, 108 vasodilation, 103 velocity, 146–147, 150, 222, 225 vena cava/vena cavae, 84 venous blood, 23 venous return, 85 ventilation, 78, 106 ventricles, 12, 84 vertical axis, 138, 139 Viagra, 125 video games, 345 vision, 48–49 vitamin D, 168 vitamins, 68, 168 Vitruvian Man (da Vinci), 24 VO2max, 73–76, 105 volume of oxygen (VO2), 73–77, 106 •W• waist-to-hip ratio (WHR), 267 walking, 55–56, 76–77, 93, 134, 168, 226, 249–251, 323, 337, 339, 345 water, role of in bone composition, 156 weight, 150 weight lifting, 339, 340, 342 weight loss/control, 277, 317, 337–338 weight training, 226 wellness, 11, 350 Western medicine, 21 wheelchair users, 36 wind chill, 120 Wolff, Julius (anatomist), 156 Wolff’s law, 156 women, health/fitness issues, 34, 164, 166, 167, 173, 187, 330 World Health Organization (WHO), 319 •Y• yoga, 18, 200, 322 •Z• Z lines, 205 zero degrees (neutral), 191 zone of overlap, 205–206 Zumba, 262, 287, 323 About the Authors Steve Glass, PhD, FACSM: Steve is a full professor of exercise physiology at Grand Valley State University in Michigan, with over 20 years’ experience in developing undergraduate programs and teaching courses in exercise physiology, exercise prescription, sports medicine, and cardiac rehabilitation He has published work focusing on effort sense (RPE) during activity and muscle activation (EMG) during exercise and rehabilitation He consistently links his research to student learning and all his student collaborative research has been published in peer-reviewed journals He has worked nationally with the American College of Sports Medicine (ACSM) to establish a University Exercise Science Endorsement program, a precursor to program accreditation, and has contributed text for ACSM publications In his spare time, Steve is an avid exerciser and weight lifter His current passion is ballroom dancing with his lovely wife, Julie Brian Hatzel, PhD, AT, ATC: Brian is an associate professor in the Movement Science Department at Grand Valley State University He serves as the internship coordinator for the athletic training major and is faculty director of the Movement Science House (Academic Community) Brian completed his undergraduate degree at the University of Florida (exercise and sports sciences with a specialization in athletic training), his Master’s degree from Ball State University (exercise science — biomechanics) and his PhD degree from the University of Florida (athletic training/sports medicine with a minor in rehabilitation sciences) Brian has extensive experience in the clinical setting as an athletic trainer, providing care for athletes at the high school, professional, and Olympian level Currently, he serves as the developer and lead consultant for a community-based throwing assessment/performance enhancement program aimed at helping athletes identify biomechanical flaws and improve performance Brian is an active scholar in his field, and in his research, he has examined muscle firing characteristics of the glenohumeral joint, blood pressure responses during exercise, throwing athlete adaptations, glenohumeral joint arthrometry, and pedagogical/professional issues in the field of athletic training He serves as an active consultant for many national and international performance enhancement and athletic training organizations Rick Albrecht, PhD: Rick is a full professor in the Department of Movement Science at Grand Valley State University He holds advanced degrees in counseling psychology (MA) and in the psychosocial aspects of sport and physical activity (MA and PhD) from the Department of Kinesiology at Michigan State University A recipient of the Doctoral Dissertation Award presented by Division 47 of the American Psychological Association (Sport and Exercise Psychology), he was elected to member status in the American Psychological Association in 1994 Rick is a charter member of the Association for the Advancement of Applied Sport Psychology and has served as president of the National Council for the Accreditation of Coaching Education He also was part of the five-member team of national experts responsible for writing the second edition of the National Standards for Sport Coaches in 2006 Rick has worked with athletes and exercisers at all levels during the past 25 years In 2013, he published his first book, Coaching Myths: Fifteen Wrong Ideas in Youth Sports, which was the culmination of the hundreds of coaching clinics and workshops he has given across the country Dedication From Steve: This book is dedicated to my wife, Julie, for her endless encouragement and unconditional support I hope to be as great as she thinks I am! I also dedicate this to my kids, Evan and Nickole, both of whom have logged a number of years hanging out in “Dad’s lab” while I tried to balance work and fatherhood You both are the pride of my life’s work From Brian: To my most gracious and supportive wife, Gayle, and the most loving and special children ever (Alyssa, Justin, and Kayla): Thank you for supporting and encouraging me throughout this process Even though you may not have realized it, you provided me with the focus and support I needed but often couldn’t find by myself From Rick: To Mom and Andrea (as always) Authors’ Acknowledgments From Steve: Thanks to Deb Feltz at Michigan State for sending the For Dummies folks my way They are a team of excellent professionals who really know how to write! From Brian: I’d like to thank my mom and dad, who taught me that nothing worthwhile is ever easy and that hard work and relationships are what define you Thanks also to my students, who make me want to give them the best that I have to offer every day, and to the many mentors throughout my career (Kevin Mathews, Chris Patrick, Dr Tom Kaminski, and Jim Scott, to name just a few), who took the time to teach and had the patience to stick with me as I grew up in the field From Rick: Like Steve, I want to thank Dr Deb Feltz, not only for getting us started on this rewarding project but because she was my graduate school advisor, dissertation director, mentor, and friend back in the early days If it hadn’t been for Deb and Dr Vern Seefeldt, Director Emeritus of the Institute for the Study of Youth Sports, none of this would have been possible Finally, I’d like to thank my great colleague and friend, Dr Dana Munk at Grand Valley State University, for her continuous support and understanding as I still try to get a handle on this professor gig, even after 25 years of practice From all: We’d all like to acknowledge the support and direction we received from the folks at the For Dummies main offices: Anam Ahmed, for getting us started; Tracy Barr, our editor, who provided constant feedback and suggestions, kept us on track, and found the right words in the right context; and Kathryn Born, our illustrator, who, through expertise and patience, created images that connect the reader to the material — an outstanding achievement considering our not-so-detailed sketches! Publisher’s Acknowledgments Acquisitions Editor: Anam Ahmed Project Coordinator: Sheree Montgomery Editor: Tracy L Barr Illustrator: Kathryn Born, MA Technical Editor: Gregory Dwyer, PhD Cover Image: ©Fuse/jupiterimages Art Coordinator: Alicia B South ... in the field 2 Kinesiology For Dummies Kinesiology For Dummies is an excellent introductory text to the entire field of kinesiology Here, we show you the forest rather than force you to focus... as complex as walking (gait) or doing a high jump Biomechanics uses technologies that can measure forces (force platforms) and the activation of muscles (electromyography), and it often uses video... one for receiving information (sensory) and the other for sending messages out to the muscles (motor) Interestingly enough (given what they were doing to actual living people in the Colosseum),