0:17 Welcome to module six today, we're going to be looking at the applications of human movement principles or human movement science in exercises. Now, I'm pretty sure all of you watching would have visited the gym at some point in time, would have been a part of a workout, either training someone or training yourself, right? Or if you're a sports science professional or a fitness professional, you would definitely know and understand exercises. Today, we'll be looking at exercises from a different lens. So we'll be looking at it from how we can apply the human movement science principles of functional anatomy, a bit of biomechanics, a bit of technique and coaching considerations so that we can better help the athletes or better help the clients. So let's look at some of the learning outcomes for today. So, we'll be looking at exercises as a crucial
1:09 functional strength blocks. We'll also be looking at categorizing these exercises based on their functional characteristics. So further breaking them down so that we can better understand the underlying anatomy or the movement. We'll also be looking at the biomechanical characteristics of some common exercises. So we can delve deep into movement analysis. And at the end, we'll also be doing a bit of movement analysis of some of the common exercises, right? So the common exercises that you would hit the gym for. So exercise, let's look at the definition. So what is an exercise? So it's weird, isn't it? That we're trying to define exercises from a scientific point of view, something that you've done day in and day out. But for the purpose of
1:56 this module, before we move on to what exactly the underlying movement pattern is, let's understand exercise from a scientific viewpoint. So it is a plan structured and a repetitive physical activity. So repetition again depends on the goal, right? Perform to enhance or maintain your physical fitness or overall health, right? You also do that as a part of strength training when you're playing sport if you're an athlete. So they cater to a range of movements, and these movements differ from your goal that you're trying to achieve they could be for strength, they could be for conditioning, could be for a combination right, and they target various muscle groups. So we will look at you know deeply into what muscle groups do they target what's the action further in
2:47 the upcoming slides. They promote your well-being, strength, flexibility, and endurance, so some of these physical characteristics are catered to with a range of different movements or exercises. Now how would they be important in sports? So the integration of these exercises that cater to these aims, right, in a well-rounded training program. So once you understand what's the need and, we've looked at needs analysis in the couple of modules earlier. So if you understand what's the need of the sport, what's the underlying movement, we've also looked at fundamental movement patterns in the couple of modules earlier. Then we can design your training programs or your exercise programs to contribute to the overall development of the athlete,
3:34 right? So you can have a combination of skill building, have a combination of strength building along with it so that there is enhanced physical capabilities and skill for sport participation, right? So for specific sport target. So let's look at some of the considerations when you're designing a training program, or you're looking at prescribing exercise, whether it's for preventive care, whether it's for rehab, or as an S&C, you're planning a training program. Let's look at some of the major considerations. Now, let's understand that there would be a lot other considerations as well, but these would be some of the major ones that you cannot miss, right? So let's look at some of the considerations. So sports specific is skill
4:19 training, right? So, if you have an athlete that you're working on, you need to make sure that the exercise program tailors to their sports-specific demands. The sports specific demands, as we've looked at in the previous modules, is a part of needs analysis, right? So, as the name suggests, needs is what is the need for that particular sport, what is the movement pattern that we're training, what are the muscle groups that are going to be prominent or dominant right, and we would eventually build strength in those muscle groups. So you would incorporate such exercises that mimic the specific movements and we look at these a bit in detail in the next few slides. So you would have sports-specific skill training, you also have position specific so for example,
5:07 if you're looking at football or if you're looking at tennis, even while you're playing doubles, it would be different exercises catering to different positions, right? So you need to tailor these exercises as opposed to specific demands, right, of the different individuals. So if it's football, the goalkeepers would have specific, say, rotator cuff exercises, you know, or your water polo goalkeepers would have specific rotator cuff exercises as well, that cater to the specific demands of the athletic position within that sport, right? So sport specific, position specific, it would also be ideal to design as per individualized, you know, demands or needs.
5:53 So you need to understand where is your athlete at or where your client is at, you know, that could be at the beginner's level, intermediate level, or the advanced level, and how you would tailor your training programs based on the current state. It could also be that your athlete is recovering from injury, so where do you start? What considerations do you take, right? Some of the progression and the regression exercises so the same exercise you can progress or regress, which we'll be looking at in the next few slides as well. So to understand the underlying injury and performance patterns specific to that individual again back to specific to their position and the sport that they play is quite crucial. Another thing important in terms of considerations would be flexibility and mobility,
6:42 right? So you need to, along with strength, it's quite important. So along with strength, it's quite important to build flexibility and mobility as well. And we look at the importance of this in the next few slides as well, but if there is strength but the athlete is not able to execute that strength through the required mobility or does not have the flexibility, then that strength is pretty much useless, right? So, to address the specific and mobility flexibility requirements for that particular sport, right? So, for example, in tennis, when you're skidding to hit a forehand, right? You need to get into unusual lunge positions right, or you need to get into unusual
7:29 hip adduction and abduction positions or external rotation positions, right? So if you're not able to achieve these actively with good strength in your training programs then the athletes while executing are bound to get injured, right, are bound to push beyond those movements. So flexibility and mobility, quite important. Another important factor would be, are your exercise training programs catering to the balance and stability? So, as we've looked at in the previous modules, how important maintaining balance and stability is, we've looked at how coordinating of different segments throughout the movement for efficient transition or transmission of forces is quite important. So you need to have exercises designed that are providing balance and stability
8:20 interventions to enhance proprioception. We've looked at the definition of this in the previous modules: sense of space, sense of location, and balance and stability. So this is all to improvise control and coordination while you're executing a movement. Another important consideration would be recovery and injury prevention, right? So for if your athlete is recovering or on the verge of having an injury and how would you monitor that? You would do that. So, in terms of recovery, just make sure that their training load. So when you're looking at training load, it could also be their training load on field, so the repetitive tasks that they're
9:06 performing, or it could be training load at the gym, right? So where they are training or any conditioning training that they're doing. So this training load needs to be maintained so that you have good recovery, right? So you're not overtraining the athlete, and you're having good recovery between workouts. So you need to make sure that your training programs also account for good recovery protocols. So, recovery-focused exercises. Again, they would be more like, you know, toning down, adding range of motion stuff, adding flexibility stuff, right? And low-intensity exercises as well. Sometimes they are quite important, right? So recovery-focused exercises and practices to prevent overtraining, as we've seen, and reduce the risk of injuries, right? So
9:52 these are some of the important considerations. Let's just go back. See, these are some of the important considerations while you're designing exercise interventions for sport, right? So for your athletes. Now let's move to understanding how do you apply movement science principles. We'll also be looking at a few examples of an exercise or what muscle it targets. So let's have a look at what would be some of the key movement science principles that you would apply. So considerations again. So the considerations as we've seen in the field of human movement science, when you're applying these principles, We've looked at how do you apply them to
10:38 fundamental movement skills. Today we're looking at exercise. And the next module, we'll also be looking at how do you apply them to understand and study sport performance patterns or sport injury patterns. So, all the time, you would see an overlap of the movement science field. What it consists of is your functional anatomy. So how does your body move? Why we move? Which we've covered in the first few models. We'll also be looking at biomechanics, right? So kinematics and kinetics that we've looked at in module 4, and some of the coaching considerations, which we've also looked at in the previous modules. I think that would be module 6, if I'm not wrong, right? So the integration of all these three fields, what are some of the considerations? Let's have a look. So apart from some of the considerations that we've looked at earlier, let's look at when
11:29 you're designing specific exercises protocol or choosing an exercise in your training program, the number of exercises, the repetitions, the load, the intensity, all of these important factors. What do you need to take care of, right? So first one being the joint range of motion. So, whenever you're performing an exercise and you would have you would have observed these quite a lot in the gym that quite a few individuals do not perform the entire or the desired range of motion, right? So if your if your target is to achieve an outcome you need to have you need to make sure that your athlete is performing the desired range of motion sometimes and most Generally, this is a full range of motion. So if you're increasing weight, right? So if
12:18 you're increasing your load or intensity or even frequency, right? So when this is increasing, however, there's a decrease in range of motion that's achieved. So you're not completing. That's frequency. And there's a decrease in range of motion. So that means you're not completing the full action. You're not gonna get the desired result, right? So it's very important that you go through the entire protocol with the desired range of motion. So joint range of motion is extremely
13:06 important to monitor. Another thing would be your so for example if you take shoulder press let's look at an example if you take shoulder press as an example. The aim there would be to achieve a full range of motion, right? So you need to monitor technique absolutely, which is crucial. So weights are down to the shoulder height, right, and during press, so they are down to your shoulder height and during shoulder press the shoulder joint completes entire range of motion. So you complete your entire range of motion where the weight is above your head or it's overhead. If you stop midway that means you're not able to, or the athlete or the individual is not able to achieve that range of motion, right? so in that scenario
13:52 you would reduce the weight. Another important thing to consider are individual variations. So as we looked at in the previous slide as well in considerations, you would have looked at individualized programming, right? So individualized programming depends on what sport they play and what position they play at, or where do they start, beginners, intermediate and advanced. However, sometimes, and we've looked at this terminology in your previous module, so in module two, which is functional anatomy. Different individuals have variation sometimes in skeletal structure, right? So they might have different anatomy. So when you say different variation, it could be an anatomical variation in joint, right? So they would have maybe decreased range
14:46 of motion, or they would have increased range of motion. So you know when they have hypermobility, or you know things like that. So when you have individual variations of such in skeletal structure, it could be anatomical alignment as well. So we would have you know heard and it would have been covered in the previous modules about knee valgus, right? Kissing knees, ornivorous, bow knees. So all of these are different anatomical alignments. Sometimes you have athletes that have natural curvature in the spine. So how do you take care of them? So it's quite important that you understand these variations before you start the exercise protocol. And, you know, devise exercises to cater to these, right? And also muscle variation. So sometimes you
15:37 might have wasting of the muscle, right? Muscle wasting that will result in lean muscle mass. So you need to take care of all of these individual variations, when you're designing your exercise program or protocol. So let's look at an example. So, for example, your modified exercise form is crucial in this scenario. So it would be modified. Sometimes you might have equipment variation. So you might use different equipment, less complex moves or, you know, less weight as well or any kind of alternative exercises as well. Right. So, that depend on your individual anatomical considerations. There we go. So the example that we're looking for here is
16:26 squat. So if you're looking for a squat and the variation for the individual needs to be concerned around knee. So, if an individual has knee concerns or knocking knees or locked knees, you would probably reduce or regress, and you will see this in the next few slides. So you would replace your traditional body weight squats with something called as a box squat, right? So they have, you know, that extra additional support that they don't need to otherwise in a traditional squat, right? So you would have a reduced range of motion so they would sit on the box and then get up, which is a box squat, right? So reduced range of motion and of course, you would have reduced load on the knees. So when there's no box at the bottom,
17:12 of course, your knees are doing the weight bearing, right? So in the case of a box squat you would have reduced load on the knees, right? Another thing to consider here would be muscle activation and recruitment. So understanding the specific patterns and now this is not, you know, easy most of the time as some of the other consideration, but it aids in targeting and strengthening specific muscle groups. So, for example, you would have to do something
17:57 called as functional movement screening. So to look at your ranges of motion and the strength and all of that you will do functional movement screening, where you can figure out if the different muscle strength, right? So if you figured out that there's lower back is weak, or the muscles of the lower back is weak. So then you would have you know targeted programs to strengthen those to muscles, right, whichever muscles are weak, right? So if you understand how the muscle activation patterns are there and the differences in your muscular strength using the
18:42 functional movement screening or any restriction of motion using the functional movement screening that would be crucial for you to design your training programs. Now let's look at an example. For example, if you look at lat pull down, you're all aware of, you know, having your bar and then, you know, pulling it down, which is a lat pull down exercise. And you're targeting the latissimus dorsi. Now that's a big fan-shaped muscle on your back that runs from your upper back down below. So that is the one that initiates the movement. So, hence when you are performing a lat pull down, make sure that your client or your athlete knows that you retract the shoulder blades before pulling the bar down. So that just you know these little nuances help you quite a lot in ensuring
19:31 that you have absolutely good technique and get the maximum out of the exercise as well. So you retract your shoulder blades right while pulling the bar down, right? So before you pull the bar down for optimal activation of the muscle. In most case scenarios, if you look at some of the other exercises, you might also activate your core muscles or activate your stabilizers before you start doing or getting most out of the exercise, right? So in this scenario, when you're doing a lat pull down, retraction of the shoulder blades before you pull down the bar ensures optimal activation of the muscle. Right, so we finally come down to progression and regression. Both of these, as the name suggests, progression is up in intensity or load. So that
20:23 is up in intensity or load. And regression is reducing intensity, load or frequency, right? So let me just write that on this side. So progression is increase, regression is decrease. What all factors can increase and decrease? One is load. So you can increase and decrease load. Sometimes you can increase and decrease intensity as well, which could be a combination of, you know, load as well as repetition as well. So let's start. Put that up there. There's increase and decrease in repetition. There's increase and decrease in complexity of the exercise as well. So all of these parameters,
21:16 if you look at, you can increase and decrease, while you're designing the exercise program. And that absolutely depends on where the individual is at. You know, so they could have various fitness levels, right? So based on that, you would decide if you need to up or increase all of these or if you need to decrease all of that, right? So progression is advancement and regression is adaptation for beginners or sometimes those with limitations as well. So those with limitations would be athletes that are injured or returning back from injury, right? So let's look at an example before that. So you adjust the intensity, resistance or the load. So
22:05 resistance or load and or complexity. So you have a variation in the exercise that takes care of the complexity. So you reduce it or you increase it to accommodate the individual capabilities. Now let's look at an example. For example, when you're doing push-ups and your progression would be standard push-ups. So if your athlete is able to perform good push-ups, then you can get them to do decline push-ups. Now how would complexity increase from standard to decline, right? So with the decline push-ups, there is increase in gravity that's acting, right? So your resistance goes up,
22:53 right? Because there's increase in gravity, your resistance goes up, and hence it's extremely difficult as opposed to the standard push-ups. So there is increase in intensity over there, right, whereas for regression, you would see that often you regress them down to a knee push-up right for building strength or sometimes when they have weak or discomfort wrist. Now you can see in this scenario you have regressed because of a decrease in muscle strength. So in this case, what would you do? You would also have strength building. So you would do strength building for the wrist
23:39 because that is your limiting factor for why your athlete is not able to do push-ups or increase in complexity for the push-ups, right? Another consideration, and I think this would be the fifth one, would be your posture and alignment. Now, whenever you're performing a skill, why does posture and alignment matter? Of course, you need to have good balance, good coordination, but along with balance and coordination, your posture and alignment are quite important. So appropriate posture and alignment, of course, helps you activate the right muscle on time, crucial for injury prevention as well. So again, if you, for example, while performing a squat, have an arched lower back, you would be loading the spine quite a lot because all of your load
24:26 would go on to the lower back, and they will be loading on now misaligned spine, right? So if you have that curvature, your force, if you have that back versus that back, the stress falls on that area, right? So your curvature, if you have an arched back, the loading happens on misalignment, and then there would be muscular imbalances or increased joint stress, right? So you're not training the right muscles as well as you're increasing the stress on some of the joints. In this case, you would be increasing the stress there, right? To maintain good
25:12 posture and alignment is extremely important. For example, let's have a look at the exercise deadlift, which is also called as or categorized under hip hinge, which we look at in the next few slides. Excuse my handwriting. Right, so in deadlift, you need to maintain a neutral spine. So you will see that in the next few slides, when we talk about the exercises, and we talk about the biomechanical considerations, maintaining a neutral spine is something that comes up again and again because it's absolutely important for you to maintain a good spinal posture. So that there is efficient transmission of load and the loading is not happening on the misaligned spine Also,
25:59 it helps you maintaining a natural spine, helps you to activate core better. Right. So as you can see, it helps you engage the core. Also, avoid rounding or hyperextension of the lower back as we've just seen. Right. So quite important consideration. Another thing that is quite important is make sure that the exercises that you're putting in your program are also serving a functional need. So if they are not serving a functional need or if it's not required for that particular athlete, so for example, if you're training, say for example,
26:47 you're training someone elderly, right? And you are loading them with lots of, you know, intensity repetitions and, you know, load for a leg press exercise, or if you're loading them for back hyperextension exercise, right? So would they have that function need? Would they need that in their daily life? What is their goal, right? So if you're not going to be needing it, probably omit the exercise, right? It's not quite important. So you need to understand what movement patterns are associated with the physical activities or the sport or their daily activities that they would be needing strength for or that the muscles need to be trained for. And accordingly involve compound exercises. So for compound, what it actually means is targeting more than one muscle.
27:48 So that's more than one muscle over more joints. I'm going to delete this in a while. So just have a look because we have text coming on. So targeting more than one muscle over more than one joint, right? So that those are your compound exercises that involve two or more joints. And they engage, hence they engage multiple muscle groups and have multiple joint actions, right? So let me just take this off. Let's look at an example. So an example would be kettlebell swings. We're all aware of what kettlebells are and kettlebell swing is an extremely good exercise targeting the posterior chain. So all of your big lower back
28:40 muscles and your lower body muscles, right? So it's a good exercise for posterior chain, right? Again, which is a hip thrust or hip hinge movement, and it engages your posterior chain muscles as we've looked at. So your glutes and your hamstring you get into a hinge position, and you swing from there so your glutes and your hamstring act as your primary muscles and it's essential for daily activities. For example, lifting objects so if you have someone who's coming back from a training program or if it's coming back from an injury you would start with, you know, simple hip thrust and progress them on to as they build strength to kettlebell swings
29:26 as well, right? So that's another important consideration. Right now that we've looked at applying some of the movement science principles, we've also looked at different considerations. How do you plan training programs? You know, of course, you've not looked at the reps and the loads and intensity, but from a human movement perspective, what are some of the underlying principles that you would work on? Let's look at how do we characterize these different exercises, right? And how do we look at them and some movement analysis as well for each of these.
