Kinesiology For Dummies

387 Pages·2014·4.14 MB·English

by  Steve Glass

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
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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 9 8 7 6 5 4 3 2 1
Contents at a Glance
Introduction ................................................................ 1
Part I: Getting Started with Kinesiology ........................ 5
Chapter 1: Introducing Kinesiology: The Science of Movement ..................................7
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 ................................................................. 1
About This Book ..............................................................................................1
Foolish Assumptions .......................................................................................2
Icons Used in This Book .................................................................................3
Beyond the Book .............................................................................................3
Where to Go from Here ...................................................................................4
Part I: Getting Started with Kinesiology ......................... 5
Chapter 1: Introducing Kinesiology: The Science of Movement . . . . . 7
Getting Familiar with Key Areas of Study .....................................................7
Forming the foundation for kinesiology ..............................................8
Getting serious: Embarking into the fields specific
to kinesiology ......................................................................................9
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
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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, do 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
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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: VO .........................................................................72
2
The calorie — a measurement of heat ..............................................73
Measuring the volume of oxygen (VO) consumed .........................73
2
Comparing fitness levels: VO and body weight ..............................74
2
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 O and CO .............................................96
2 2
Carrying gases in the blood ................................................................97
Extracting oxygen from the blood: a-VO difference .....................100
2
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
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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