1. Energy Systems andEnergy Systems and
Human FitnessHuman Fitness
Fitness and training principlesFitness and training principles

2. THE HEATH – CARTERTHE HEATH – CARTER
ANTHROPOMETRIC SOMATOTYPEANTHROPOMETRIC SOMATOTYPE
 The technique of somatotyping is used to appraise bodyThe technique of somatotyping is used to appraise body
shape and composition.shape and composition.
 It is expressed in a three-number rating representingIt is expressed in a three-number rating representing
endomorphy (relative fatness), mesomorphy (relativeendomorphy (relative fatness), mesomorphy (relative
musculoskeletal robustness) and ectomorphy (relativemusculoskeletal 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 areEach component is rated. Ratings of ½ to 2 ½ are
considered low, 3 to 5 are moderate, 5 ½ to 7 are highconsidered 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 lifterFor 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

3. Ten anthropometric measurements areTen anthropometric measurements are
needed to calculate the anthropometricneeded to calculate the anthropometric
somatotype.somatotype.
 Stature (height). Taken against a height scale orStature (height). Taken against a height scale or
stadiometer. Take height with the subjectstadiometer. Take height with the subject
standing straight, against an upright wall orstanding 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 thebuttocks and back. Orient the head in the
Frankfort plane (the upper border of the earFrankfort plane (the upper border of the ear
opening and the lower border of the eye socketopening 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 takeInstruct the subject to stretch upward and to take
and hold a full breath. Lower the headboard untiland hold a full breath. Lower the headboard until
it firmly touches the vertex.it firmly touches the vertex.
 Body mass (weight). The subject, wearingBody mass (weight). The subject, wearing
minimal clothing, stands in the center of the scaleminimal clothing, stands in the center of the scale
platform. Record weight to the nearest tenth of aplatform. Record weight to the nearest tenth of a
kilogram. A correction is made for clothing so thatkilogram. A correction is made for clothing so that
nude weight is used in subsequent calculations.nude weight is used in subsequent calculations.

4.  Skinfolds. Raise a fold of skin and subcutaneous tissue firmlySkinfolds. Raise a fold of skin and subcutaneous tissue firmly
between thumb and forefinger of the left hand and away from thebetween thumb and forefinger of the left hand and away from the
underlying muscle at the marked site. Apply the edge of theunderlying muscle at the marked site. Apply the edge of the
plates on the caliper branches 1 cm below the fingers of the leftplates on the caliper branches 1 cm below the fingers of the left
hand and allow them to exert their full pressure before reading athand and allow them to exert their full pressure before reading at
2 sec the thickness of the fold. Take all skinfolds on the right side2 sec the thickness of the fold. Take all skinfolds on the right side
of the body. The subject stands relaxed, except for the calfof 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 theTriceps skinfold. With the subject's arm hanging loosely in the
anatomical position, raise a fold at the back of the arm at a levelanatomical position, raise a fold at the back of the arm at a level
halfway on a line connecting the acromion and the olecranonhalfway on a line connecting the acromion and the olecranon
processes.processes.
 Subscapular skinfold. Raise the subscapular skinfold on a lineSubscapular skinfold. Raise the subscapular skinfold on a line
from the inferior angle of the scapula in a direction that isfrom 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 theSupraspinale skinfold. Raise the fold 5-7 cm (depending on the
size of the subject) above the anterior superior iliac spine on asize of the subject) above the anterior superior iliac spine on a
line to the anterior axillary border and on a diagonal line goingline to the anterior axillary border and on a diagonal line going
downwards and medially at 45 degrees. (This skinfold wasdownwards and medially at 45 degrees. (This skinfold was
formerly called suprailiac, or anterior suprailiac. The name hasformerly called suprailiac, or anterior suprailiac. The name has
been changed to distinguish it from other skinfolds calledbeen 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 sideMedial 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.

5.  Biepicondylar breadth of the humerus, right. The widthBiepicondylar 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 thewith the shoulder and elbow flexed to 90 degrees. Apply the
caliper at an angle approximately bisecting the angle of thecaliper at an angle approximately bisecting the angle of the
elbow. Place firm pressure on the crossbars in order toelbow. 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 withBiepicondylar breadth of the femur, right. Seat the subject with
knee bent at a right angle. Measure the greatest distanceknee bent at a right angle. Measure the greatest distance
between the lateral and medial epicondyles of the femur withbetween the lateral and medial epicondyles of the femur with
firm pressure on the crossbars in order to compress thefirm pressure on the crossbars in order to compress the
subcutaneous tissue.subcutaneous tissue.
 Upper arm girth, elbow flexed and tensed, right. The subjectUpper arm girth, elbow flexed and tensed, right. The subject
flexes the shoulder to 90 degrees and the elbow to 45flexes the shoulder to 90 degrees and the elbow to 45
degrees, clenches the hand, and maximally contracts thedegrees, clenches the hand, and maximally contracts the
elbow flexors and extensors. Take the measurement at theelbow 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 maximumPlace the tape around the calf and measure the maximum
circumference.circumference.
From these measurements you can calculate the anthropometricFrom 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

6. SUITABILITY OF PHYSIQUESUITABILITY OF PHYSIQUE
TRIATHLETETRIATHLETE
 Triathletes are more muscular than runners but with less leg development than cyclists andTriathletes 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 preventShort 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.
SWIMMERSSWIMMERS
 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 lessLight 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 endurance
DISCUSDISCUS
 Above average height allows a high release position, which adds distance to throws. AAbove 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 lowerstrong, 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. MusclesAll 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 asmust 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 speedFor 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 forto 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 armsShort 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, butreduce 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 resultsLong 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 upperin 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

7. BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE
EndomorphEndomorph
 Oval-shaped personOval-shaped person
with concentration ofwith concentration of
weight in the centre ofweight in the centre of
the body, abdominalthe body, abdominal
sag, flabby limbs andsag, flabby limbs and
poorly toned muscles.poorly toned muscles.
 Prone to being fatProne to being fat
because of a good foodbecause of a good food
absorption system butabsorption system but
too efficient storagetoo efficient storage
(fats) system(fats) system

8. BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE
MesomorphMesomorph
 Big-chested personBig-chested person
endowed with denseendowed with dense
muscle and huge,muscle and huge,
strong bones. Althoughstrong bones. Although
the body mass is wellthe body mass is well
proportioned, this bodyproportioned, this body
type has a tendency totype has a tendency to
accumulate adiposeaccumulate adipose
tissue in later adulttissue in later adult
years, particularly ifyears, particularly if
inactive.inactive.
 Prone to muscularity.Prone to muscularity.

9. BODY TYPES SOMATOTYPEBODY TYPES SOMATOTYPE
EctomorphEctomorph
 Extreme thinness, protrudingExtreme thinness, protruding
neck, sunken chest, roundneck, sunken chest, round
shoulders, undersizedshoulders, undersized
musculature and a fragilemusculature and a fragile
skeletal system.skeletal system.
 Thin because of a poor foodThin because of a poor food
assimilation (protein couplingassimilation (protein coupling
causing overheating and loss ofcausing overheating and loss of
energy due to this) system.energy due to this) system.
Everyone has some part of eachEveryone has some part of each
of the three types, but those highof the three types, but those high
in endomorphic characteristicsin endomorphic characteristics
must regulate caloric intake tomust regulate caloric intake to
avoid overweight.avoid overweight.

10. EVOLUTIONEVOLUTION
 MANMAN evolved from quadrupedalevolved from quadrupedal
to bipedal through adaptationsto bipedal through adaptations
of the musculoskeletal systemof the musculoskeletal system
over millions of years.over millions of years.
 FOUR LEGGED ANIMALSFOUR LEGGED ANIMALS
have a skeletal system similar inhave a skeletal system similar in
shape to a bridge. They haveshape to a bridge. They have
an arched backbone to supportan arched backbone to support
internal structures.internal structures.

11. THROUGH EVOLUTION:THROUGH EVOLUTION:
Changes to an upright postureChanges to an upright posture
1.1. VertebraeVertebrae adapted to the vertical weight bearingadapted 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 moreThere became more burden on the pelvisburden on the pelvis, thus, thus
the shape of the pelvis changed to be able tothe 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. TheThe footfoot changed shape to permit bending andchanged shape to permit bending and
twisting movements of the spine. The feet weretwisting movements of the spine. The feet were
required more for weight bearing and less forrequired more for weight bearing and less for
grasping and so the toes shortened. The arch ofgrasping and so the toes shortened. The arch of
the foot had to bear more stress under the bodythe foot had to bear more stress under the body
weight.weight.
4.4. The individual vertebrae changed shape to permitThe 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 theThis change in shape has actually weakened the
vertebral column, particularly in the lumbar regionvertebral column, particularly in the lumbar region
where herniated discs are common due to stress.where herniated discs are common due to stress.

12. POSTUREPOSTURE
STATIC AND DYNAMIC POSTURESTATIC AND DYNAMIC POSTURE
 STATICSTATIC posture is when a person is inposture is when a person is in
equilibrium or motionless.equilibrium or motionless.
 DYNAMICDYNAMIC posture is when an individual isposture is when an individual is
in motion.in motion.
GOOD POSTURE:GOOD POSTURE:
 Definition:Definition: A state of muscular andA state of muscular and
skeletal balance, which protects theskeletal balance, which protects the
supporting structures of the body againstsupporting structures of the body against
progressive deformity or injury.progressive deformity or injury.
 Advantages:Advantages: Mechanically functional andMechanically functional and
economical.economical.

13. 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. ItThe 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 wideWe 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 baseWe 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 gravityWith 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 theWith a poorly aligned body, the muscles and ligaments bear the
strain of the effects of gravity. The muscles are unbalanced andstrain of the effects of gravity. The muscles are unbalanced and
strained which leads to postural deviations.strained which leads to postural deviations.

14. STRUCTURESTRUCTURE is related tois related to FUNCTION:FUNCTION:
 Functional deviations due to softFunctional deviations due to soft
tissue response to exercise cantissue response to exercise can
become structural deviations, whichbecome structural deviations, which
result in permanent changes in boneresult in permanent changes in bone
shape. This requires surgery orshape. This requires surgery or
some other medical intervention (e.g.some other medical intervention (e.g.
leg braces) to correct.leg braces) to correct.

15. POOR POSTUREPOOR POSTURE
Definition:Definition: The faulty relationship ofThe faulty relationship of
the various segments of the body,the various segments of the body,
producing increased stress on theproducing increased stress on the
supporting structures.supporting structures.
Poor posture makes it more difficult toPoor posture makes it more difficult to
maintain efficient balance over themaintain efficient balance over the
base of support and causes sagging,base of support and causes sagging,
which will permanently stretchwhich will permanently stretch
muscle groups.muscle groups.

16. WHAT CAUSES POOR POSTURE?WHAT CAUSES POOR POSTURE?
 Poor standing, sitting, walkingPoor standing, sitting, walking
 Poor nutrition (e.g. rickets causes bowPoor 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 causeClothing – high heeled shoes cause
lordosislordosis
 Poorly designed furniture – shape of chairsPoorly 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 – hunchEmotional/Self esteem Factors – hunch
shouldersshoulders

17. SYMPTOMSSYMPTOMS
Symptoms of poor posture can include:Symptoms of poor posture can include:
 Rounded shouldersRounded shoulders
 PotbellyPotbelly
 Bent knees when standing or walkingBent knees when standing or walking
 Head that either leans forward or backwardHead that either leans forward or backward
 Back painBack pain
 Body aches and painsBody aches and pains
 Muscle fatigueMuscle fatigue
 Headache.Headache.

18. 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

19.  Postural mechanismsPostural mechanisms
Poor posture interferes with a number of the body's posturalPoor posture interferes with a number of the body's postural
mechanisms, including:mechanisms, including:
 Slow-twitch and fast-twitch muscle fibresSlow-twitch and fast-twitch muscle fibres
 Muscle strength and lengthMuscle 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 aretwitch and fast-twitch. Generally, slow-twitch muscle fibres are
found in the deeper muscle layers. They help us to maintainfound in the deeper muscle layers. They help us to maintain
posture without too much effort, and contribute to balance byposture 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 aSlow-twitch fibres burn energy slowly and can keep working for a
long time without tiring. However, fast-twitch fibres quickly run outlong time without tiring. However, fast-twitch fibres quickly run out
of steam. Poor posture causes muscle fatigue because it calls onof steam. Poor posture causes muscle fatigue because it calls on
the fast-twitch fibres instead of slow-twitch fibres to maintain thethe fast-twitch fibres instead of slow-twitch fibres to maintain the
body's position.body's position.

20. 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 totwitch fibres causes the deeper supporting muscles to
waste away from lack of use. Weak, unused muscles tendwaste away from lack of use. Weak, unused muscles tend
to tighten, and this shortening of muscle length canto tighten, and this shortening of muscle length can
compact the bones of the spine (vertebrae) and worsencompact the bones of the spine (vertebrae) and worsen
posture.posture.
Nervous system feedback on the body's position inNervous 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 theour position in space and relaying this information to the
brain. If this function is taken over by muscles that mainlybrain. If this function is taken over by muscles that mainly
contain fast-twitch fibres, the brain gets an incompletecontain fast-twitch fibres, the brain gets an incomplete
picture. The brain assumes that the body needs to bepicture. The brain assumes that the body needs to be
propped up to counteract the effects of gravity, so itpropped up to counteract the effects of gravity, so it
triggers further muscle contraction. This adds to thetriggers further muscle contraction. This adds to the
general fatigue and pain felt by the person with poorgeneral fatigue and pain felt by the person with poor
posture.posture.

21. Listen to your bodyListen to your body
Good posture feels effortless, which is whyGood posture feels effortless, which is why
traditional 'good posture' suggestions liketraditional 'good posture' suggestions like
throwing your shoulders back and stickingthrowing 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 minorInstead, listen to your body. Make minor
adjustments while standing and sitting.adjustments while standing and sitting.
Which position feels the easiest and mostWhich position feels the easiest and most
graceful? In most cases, concentrating ongraceful? In most cases, concentrating on
other tasks (such as work) can directother tasks (such as work) can direct
attention away from any feelings ofattention away from any feelings of
physical discomfort. Get into the habit ofphysical discomfort. Get into the habit of
regularly tuning in to your body. If you feelregularly tuning in to your body. If you feel
muscle tension or fatigue, move intomuscle tension or fatigue, move into
another position.another position.

22. POSTURE AND SOMATOTYPEPOSTURE AND SOMATOTYPE
ECTOMORPHS:ECTOMORPHS: have morehave more
postural deformities thanpostural deformities than
other groups and are relatedother groups and are related
to the vertebral column e.g.to the vertebral column e.g.
poked head, round shoulders,poked head, round shoulders,
kyphosis, lordosis, scoliosis.kyphosis, lordosis, scoliosis.
ENDOMORPHS:ENDOMORPHS: suffersuffer
mainly from leg deformities,mainly from leg deformities,
due to the added burden ofdue to the added burden of
extra weight e.g. knockextra weight e.g. knock
knees, flat feet, duck feetknees, flat feet, duck feet
MESOMORPHS:MESOMORPHS: tend to betend to be
free from postural defects.free from postural defects.

23. 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 attitude
Wearing high heals

24. POSTURAL DEFECTSPOSTURAL DEFECTS
DEFECT EXPLANATION/CAUSE/CORRECTION
ANTERIOR/POSTERIOR POSITION
POKED HEAD Neck is slightly flexed
Head is partially tilted forward
Associated with round shoulders (abducted scapula)
Correction - stretch anterior neck muscles
- strengthen posterior muscles
ROUND
SHOULDERS
Due to a weakened trapezius and rhomboid muscles
Correction - 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

25. LATERAL
SCOLIOSIS Lateral curvature of the spine
In severe cases also causes longitudinal rotation of the
vertebrae
Caused by uneven leg lengths, muscle imbalance and
ligament lengthening
Begins with an e-shaped curve = functional scoliosis
Correction - for functional scoliosis:
•Use orthotic device in shoe which increases leg length
•Exercises to develop flexibility in the
•thoracic and lumbar regions of the spine
Bow Legs and
Knock Knees
Genetic
Needs medical attention early in life
Correction - 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 feet
Correction - exercises: toe flexion, foot plantar flexion,
Supination

26. DESIRABLE POSTURES FOR HIGH LEVEL SPORT PERFORMANCEDESIRABLE POSTURES FOR HIGH LEVEL SPORT PERFORMANCE
SPORT DESIRABLE POSTURE
Racquet 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.

27. IMPROVE YOUR GENERALIMPROVE YOUR GENERAL
POSTUREPOSTURE
Suggestions include:Suggestions include:
 Remember the rule of 'curve reversal' - for example, ifRemember the rule of 'curve reversal' - for example, if
you've been leaning over your desk, stretch back theyou've been leaning over your desk, stretch back the
other way.other way.
 Perform stretching exercises two or three times per weekPerform 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 headStretch 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, soYour abdominal muscles support your lower back, so
make sure they are in good condition. Do 'abdominalmake sure they are in good condition. Do 'abdominal
crunches' (lie on your back and curl your ribcage andcrunches' (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 hipsbacked 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.

28. 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 backUse lumbar rolls to support your lower back
when sitting in regular chairs or driving thewhen sitting in regular chairs or driving the
car.car.
 Switch to ergonomic chairs in the office, orSwitch to ergonomic chairs in the office, or
for any activity that requires you to sit forfor any activity that requires you to sit for
long periods of time.long periods of time.
 Make sure your mattress is supportiveMake sure your mattress is supportive
enough to keep your spine straight whenenough 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 thighKeep your back straight and use your thigh
muscles when lifting heavy weights.muscles when lifting heavy weights.

29. THINGS TO REMEMBERTHINGS TO REMEMBER
 The complications of poor postureThe complications of poor posture
include back pain, spinalinclude back pain, spinal
dysfunction, joint degeneration,dysfunction, joint degeneration,
rounded shoulders and a potbelly.rounded shoulders and a potbelly.
 Suggestions to improve your postureSuggestions to improve your posture
include regular exercise andinclude regular exercise and
stretching, ergonomic furniture, andstretching, ergonomic furniture, and
paying attention to the way yourpaying attention to the way your
body feels.body feels.

30. NEW YORK POSTURENEW YORK POSTURE
RATING TESTRATING TEST