Angelika Paluch
Movement Analysis Project
Partner: Morgan disipio
Kinesiology
Dr. Liss, Monday/ Wednesday 9:30-10:45
Demographics:
Name: Angelika Paluch
Gender: Female
Age: 22
Height: 5'4" / 162.56 cm
Weight: 130 pounds / 59.09 kg
BMI: Based on my height and weight, I am at number 21, which is considered "healthy"
Medical & Physical History Questionnaire
1, Do you have now or have you had in the past, any injuries caused from moving / exercising?
Just a sprained ankle from sophomore year of high school that sometimes bothers me when I run.
2. Do you have any medical conditions (high blood pressure, low blood pressure, syncope, angina, etc.), that could affect the intensity in which you exercise? No.
3. Do you smoke? (This could affect cardiovascular endurance and intensity). No.
4. Do you have any limitations, due to pain or injury while performing specific exercises?
My lower back hurts whenever I try to work out my abs, which is associated with not working out my back enough.
5. Do you or your family members have any areas of concern (weak joints, etc.) while working out? No
6. Do you or anyone in your family have any known problems, like scoliosis, compression fractures, or hernias in the back that could affect some movements? No.
7. Have you torn any ligaments in the past like ACL, MCL, that could affect the amount of intensity you use during exercise or your pivot turns? No.
8. Do you suffer from any neck problems like whiplash (from car accident or other accident), that would severely affect any kind of movement? No.
9. Would you say you get little, moderate, or a lot of movement throughout the day? (Example: working at a desk would be little movement, construction worker would me a lot of movement)
A lot; I am always moving when I walk from class to work, or class to class. One of my jobs is waitressing, which means I am getting cardio and on my feet for multiple hours at a time.
10. What are the activities that you are involved in now, that promote movement? (sports teams, exercise groups, etc.)
I play a lot of basketball at my gym (pick-up games, probably about three times a week),cycling classes at my gym, Get Fit program (showing people with disabilities how to perform exercises).
11. Explain what your typical day would look like when it comes to moving around.
Walking around campus from class to class, making deliveries all around campus while at my office student-worker job, going to the gym at the end of my day for 1-2 hours and lifting, doing cardio, or playing basketball.
12. How many hours of exercise would you say you get per week?
6-8 hours of exercise per week, depending on the week since I go whenever I can.
13. Have you been working out for more than 6 months, or is working out completely new to you? I have been working out since I was in 5th grade, or about 9-10 years old.
14. Would you like to improve on the amount of physical activity you do?
Yes, in order to improve my strength and cardiovascular endurance.
15. What are 5 fitness goals that you have set for yourself?
Strength goal of my lower back
cardiovascular goal with basketball suicides
cardiovascular goal with jump roping
strength goal with my squat and leg press
strength goal with throwing a medicine ball
balance goal of improving my single leg touchdowns
(all explained in detail below)
16. What are some other goals you may have? (Postural, flexibility, movement)
I would like to generally become more flexible, which I have been working on through yoga.
17.On a scale of 1-10 (10 being the most sedentary), how sedentary do you think your lifestyle is, right now? 3
Movement Goals: (5)
- Cardiovascular - basketball suicides. I would like to be able to do a suicide in 12 seconds. After high school ended, I stopped playing basketball on an official team so my conditioning and training has diminished when it comes to cardiovascular endurance. My suicide right now takes about 20 seconds, and I would like that to be 12, if not 10 seconds. I would like to be able to do 3 "full out, full sprint" suicides consecutively, but I plan on making each one about 12 seconds. This goal will also help my reaction time, pivoting quickness, and being able to have "explosive" first steps, while on the turns.
- Cardiovascular - jump rope. One of my main goals is to be able to jump rope nonstop for 5-7 minutes. Although this does not seem hard, I want to be able to do it without messing up, and without needing to stop due to not being as cardiovascularly fit as possible.
- Strength - repetition maximum. I have been working out legs for a while, and I would like to improve my repetition max for squats. My goal is to squat 200lb for 8 reps. For the leg press, my goal is to be able to do 215lb for 8 reps. Whenever I work out my legs, I just do a weight that feels challenging, but I never associated a specific number with my goal, until now.
- Strength - medicine ball throw. I often have a medicine ball throw since it feels like a full body workout. With a partner, my goal is to throw a 25lb medicine ball, 20 times back and forth, without stopping. When I get the ball, I will squat down, then stand up, throw the ball, and squat again every time I get the ball. This will work on my strength to catch the ball and squat with it, as well as balance, coordination, and arm strength to throw the ball back and forth multiple times.
- Strength - lower back. Whenever I try to do any kind of abdominal workout, I can't catch my breath because my lower backs starts hurting me very bad. I believe this is from not working out my lower back enough, so my goal is to improve my lower back strength, by performing "good mornings" with a 35lb bar, back extensions every time I go to the gym, and barbell dead lifts (25lb)
- Balance - single leg touchdown. Along with my goal to improve leg strength, I would like to work on my balance because that has always been bad. One of the best exercises for me is single leg touchdown. My goal is to do 20 leg touchdowns on each leg while holding 7.5 pounds weights without losing my balance. This can work on my strength, but mainly help me with my balance.
Initial Summary
After reviewing the medical and physical history questionnaire, demographics, as well as reviewing the movement targets, it is clear to see that I have no "big" concerns that should be a barrier to reaching my goals. According to my height and weight, I am considered healthy, I do not smoke, drink, or live a sedentary lifestyle, and I don't have any medical conditions such as syncope, or high blood pressure. I have always been active, ever since I was about 9 years old, and I played on competitive teams in high school such as AAU and travel teams as well as my school team which really put me in great shape. Because of this, I know that I am capable of reaching all of my mentioned goals with no problem, I will just need a lot of focus, since I don't have a coach to push me anymore. The key areas that I need to work on is consistency, and going to the gym daily, rather than 2-3 times a week like I do now. Another key area I need to work on is making sure I am doing every movement correctly, because if I go to the gym daily and practice the wrong move, then all my efforts will go to waste (this mostly has to do with my lower back strength goal; if I work out my lower back the wrong way, then I will not reach my goal).
Some areas in which I am already doing well in, are having the ability to jump rope very well, knowing the mechanics of working out my legs, playing basketball and participating in suicide drills already, and being somewhat cardiovascularly fit. The goals that I have match up well with my knowledge of working out; they match up with things that I already enjoying doing, so reaching these goals will be a lot easier.
Moving forward with my goals, my plan is to take one goal at a time, and put 100% effort
into each one, rather than trying to improve all of them at once, and not giving each one my fullfocus. I believe I need to work on my cardiovascular goals slowly, because that is something that takes time and won't be improved in a single workout. When it comes to the medicine ball throw, my goal is to start out with a 10lb ball, and move up to a 25 lb ball within a few weeks. When it comes to my jump roping goal, I will start out trying to jump rope consecutively for 4 minutes, then 5, then 6, and so on and so forth. Although that sounds like a minuscule goal, it will help me in the end. I know that small steps are crucial when trying to reach a goal, so that is what I am going to try to do with all of my goals, and hopefully I will be successful.
CERVICAL SPINE
Neutral position / frontal view Left lateral flexion Right lateral flexion
Plane: frontal Plane: frontal Plane: frontal
Axis: anteroposterior Axis: anteroposterier Axis: anteroposterior
Neutral position / sagittal view Cervical flexion Cervical extension
Plane: sagittalPlane: sagittal Plane: sagittal
Axis: mediolateralAxis: mediolateral Axis: mediolateral
Neutral position: frontal view Cervical left rotation Cervical right rotation
Plane: frontal Plane: frontal Plane: frontal
Axis: anterioposterior Axis: anterioposterior Axis: anterioposterior
GLENOHUMERAL JOINT [SHOULDER]
Anatomical position frontal viewRight shoulder abduction Left shoulder abduction
Neutral position Plane: frontal Plane: frontal
Axis: Anterioposterior Axis: Anterioposterior Axis: Anterioposterior
Neutral position for Flexion Left shoulder flexion
Plane: frontal Plane: frontal
Axis: Anterioposterior Axis: anterioposterior
Neutral position for Flexion Right shoulder abduction
Plane: frontal Plane: frontal
Axis: AnterioposteriorAxis: Anterioposterior
Neutral position- Sagittal view Left internal rotation Left external rotation
Plane: Sagittal Plane: Sagittal Plane: Sagittal
Axis: Mediolateral Axis: Mediolateral Axis: Mediolateral
Neutral position- Sagittal view Right internal rotation Right external rotation
Plane: Sagittal Plane: Sagittal Plane: Sagittal
Axis: Mediolateral Axis: Mediolateral Axis: Mediolateral
ACETABULOFEMORAL JOINT [HIP]
Right hip flexion Left hip flexion
Plane: Sagittal Plane: Sagittal
Axis: Mediolateral Axis: Mediolateral
Right in. rotation Right ex. rotation Left in. rotation Left ex. rotation
Plane: frontal Plane: frontal Plane: frontal Plane: frontal
Axis: AnterioposteriorAxis: AnterioposteriorAxis: AnterioposteriorAxis: Anterioposterior
STRAIGHT LEG TEST / SIT AND REACH / THOMAS TEST
Right straight leg raise Left straight leg raise Sit and Reach / Toe touch
Plane: Sagittal Plane: Sagittal
Axis: Mediolateral Axis: Mediolateral
Thomas Test Sagittal View Thomas Test Sagittal View
Axis: Mediolateral Axis: Mediolateral
POSTURE
Posture frontal view Posture sagittal view Posture posterior view
TEST RESULTS
BODY PART / MY MOVEMENT / NORMCERVICAL SPINE
Flexion / 60 / 60
Extension / 75 / 75
Right lateral flexion / 45 / 45
Left lateral flexion / 35 / 45
Right rotation / 80 / 80
Left rotation / 80 / 80
SHOULDER
Right abduction / 175 / 170
Left abduction / 160 / 170
Right flexion / 175 / 170
Left flexion / 180 / 170
Left internal rotation / 55 / 70
Right internal rotation / 50 / 70
Left external rotation / 90 / 90
Right external rotation / 95 / 90
HIP
Right flexion / 100 / 110
Left flexion / 100 / 110
Right internal rotation / 30 / 35
Left internal rotation / 50 / 35
Right external rotation / 45 / 45
Left external rotation / 35 / 45
Summary
Most of my ranges of motion matched with the normal ranges of motions mentioned in the book. When reviewing my numbers, I noticed that sometimes my left side is a lot less flexible than my right side, probably because I am more dominant in my right side and do everything with my right side. My left shoulder abduction was 15 degrees less than my right abduction and I never noticed a difference until now. When reviewing my assessment, I noticed that my right and left shoulder internal rotation was quite below the normal of 70 (I had 50 and 55) and that might mean I have weak or tight subscapularis. What I found most interesting in my findings was the fact that when I did my hip movements, I found out a lot that I did not know before. When we were doing the one leg stance in class (balance), my partners and I both noticed that I internally rotate my femur and hip and I squat down on one leg on my left leg. After doing the hip movements, I noticed that my left hip internal rotation is about 15 degrees more than it should be and that might mean I have a weak gluteus medius or hip abductors and piriformis, which I have been working on to strengthen at the gym. Since one of my goals is to strengthen my balance, more specifically my single leg touch-down, I think it's very important to make sure that when I touch my toes, my legs don't move into valgus. I did not realize how much of a problem this was until I took all of these pictures with my partner and saw the differences on both sides.
I also noticed that my straight leg raise was a little lower than what I expected. Both of my legs were about 8p degrees, rather than 90 and I think that is something I need to work on especially if I want to reach my goal of balance, since this proves my hamstrings are a little tight. Loosening my hamstrings may also help my goal of my basketball suicide times because if they're flexible, then I will be able to move a bit faster and better.
Overall, I am impressed with my flexibility, because like I mentioned, most of my degrees matched the norms stated in the book, but there are definitely some that I would like work on in, and this was a good exercise to because I did not notice a lot of these things in the past.
Posture
Posture Analysis
Posture is very important to view on someone because it is not something that can be changed through exercise, which a lot of people wish it was, but rather a constant effort throughout the day. It is a helpful assessment because it doesn't only tell you something about their spine and shoulders such as scoliosis, but also their hips, knees, and ankles (posterior view helps see the ankle valgus or varus movement). A lot of people struggle with postural issues such as scapular protraction (which over-actives the upper traps and pectoralis major) mostly due to their sedentary office jobs or students who are always on their computers. When reviewing my posture pictures, I can tell that I definitely have a bit of an upper cross syndrome, which I knew I would because I have always had bad posture growing up. My sternocleidomastoid is overactive most of the time and my lower trapezius and serratus anterior are underactive since I'm pronated all the time. This has always been one of my goals to fix and I always try to tell myself to "make my right and left scapula try to touch all the time" in order to have better posture, but it has always been a struggle for me.
Overhead Squat
Overhead Squat Analysis
The overhead squat assessment is a great assessment for the whole body. It helps you see if your shoulder are able to flex the degrees that they should, or if your latissimus dorsi prevent them from doing so. You can also see how straight, crooked, or the amount of lumbar lordosis one has, as well as the strength of one's abductors and adductors and their relation to how the knees move (medially or laterally). Lastly, you can see if the ankle internally or externally moves, as well as any asymmetrical shifts that the body may do. After reviewing my photos, I know that I should have gone lower (more to about 90 degrees) into my squat which would have helped to see deformities better.
What jumps out to me as I look over my pictures is my excessive lumbar lordosis, which I knew I was going to have. Increasing lower back strength is one of my goals; whenever I work out my abs, my lower back hurts so much and it takes all the pain away from my abs, which I feel like I will never make stronger due to this issue. With my excessive lumbar lordosis, I have overactive erector spinae and hip flexors, as well as a very underactive rectus abdominus, anterior core, and hamstrings. I have been doing a lot of lower back workouts as well as trying to strengthen my abdominals as much as I can. These are all things that I have been working on at the gym, ever since I started noticing how bad my back bends.
When looking at the posterior view, it may seem like my ankles move slightly inward, cause a slight valgus turn and feet eversion. When I first started doing squats years ago, my legs would excessively move medially, so I knew I had that in my past. This movement may mean I have an underactive tibialis posterior as well as anterior and gluteus medius. Something minor that can help strengthen this can be walking on my toes and making sure my foot doesn't evert or invert, as well as performing heel raises. For my gluteus medius, I can do the clam exercise with weights, or side planks. Overall I don't think there are major issues, just a few things that need to be strengthened, which I am currently working on at the gym.
Helpful Assessment
Anterior View / Sagittal View / Posterior ViewKnees align with foot?
Yes, right knee is a little more valgus than left. / Excessive forward lean?
No / Feet evert or invert?
Slight inversion
Feet turn out?
No / Reduced lumbar lordosis?
No / Heels come off floor?
No
Feet turn in?
No / Excessive lumbar lordosis?
Yes! / Asymmetrical shift in body?
No
Knees move laterally?
No. / Arms remain in line?
Yes
Asymmetrical shift?
No. / Arms fall forward?
No
Gait Analysis