4006 Studio PracticePersonal Posture Analysis

By Sarahjane Middleton

Head slightly pushed forward shows poor posture and that I am slouching.

Arms are slightly behind in this picture.

The knees roll inwards. Over-pronators causes excessive movement of the foot and lower leg.

Shoulders are pushed slightly forward and hold tension.

Left patella (knee cap) is slightly higher then right.

A line from which a weight is suspended to determine verticality or depth. The line regarded as directed exactly toward the earth's centre of gravity.’ http://www.thefreedictionary.com/plumb+line

Plum line

Definition: Diagnosis:

http://walking.about.com/od/shoechoice/a/wayyouwalk.htm

ScoliosisScoliosis is an irregular curving of the spine to one single side, with the spine bending either to the left or to the right. The amount of curvature can vary from slight to severe and the curve can be in the shape of a C or S. http://www.nhs.uk/conditions/Scoliosis/Pages/Introduction.aspx

http://www.scoliosistreatment.eu/pictures/scoliosis.jpg

Head is pushed slightly

forward.

Holding a lot of tension in my shoulders.

Slight arch in my back, I need to work on pushing my tail bone under.There is a dip in my spine, which could have a small case of Lordosis.

Usually I don’t have sway back knees but on this photo they are slightly swayed back. This shows that I could have Hyper extension.

Parallel is too big. Feet are slightly turned out.

Lordosis

Lordosis is an inflated lumbar curve in the spine. This is where the lower back curves inwards a lot more that a average persons back is supposed to do naturally. The spine needs a natural curve to function correctly however if the curve becomes to great then stress is placed on other parts of the spine it can cause pain.Extreme lordosis may cause an inward curve in the lower back. This condition is also called swayback. http://www.spineuniverse.com/conditions/scoliosis/lordosis

Head is slightly pushed

forward.

Shoulders pushed forward.This shows that I have muscle imbalance.

Arm is placed on the front of body

Ankles rolling in.

Muscle imbalance There are exercises I can do to correct my muscle imbalance

• Yoga • Pilate techniques.

• A doorway Chest Stretch

http://img.ehowcdn.com/article-page-main/ehow/images/a02/68/js/use-doorway-stretch-subscapularis-800x800.jpg

http://img.ehowcdn.com/article-page-main/ehow/images/a02/68/js/use-doorway-stretch-subscapularis-800x800.jpg

Left knee cap is higher than right.

Parallel is too big.

Legs are rolled inwards.

Knee Pain and over pronation

Knee pain related to over pronation is often described as "A nagging/burning type pain on the inside of the knee joint or underneath the knee cap. This is aggravated by walking long distances or having a injury that has not yet resolved.

Over use of the knee joint - Such as in sports involving running, jumping, knee bending, long walking ETC…http://docpods.com.au/knee-pain

Legs swinging inwards.

Left patella is higher than right.

Left foot is carrying more of the weight.

Fitness test

Test Type of fitness & energy system

Muscles used Points Scored

Your Score

Elite 30 points

Excellent25 points

Good20 points

Average15 points

Poor 10 points

Very Poor5 points

LAB Resting

Heart RateAerobics N/A 65 30 <59 60 - 64 65 - 68 69 - 71 72 - 80 >81

BMI N/A N/A 21.3 20 17-20 20 – 24.9 25 – 29.9 30 – 34.9 > 35Sit & Reach

testFlexibility Extensor muscles

(Erector spine) Gluteal muscles

(gluteus Maximus)Upper leg muscles

(Hamstrings)

32 30 >+30 +21 to +30 +11 to +20 1 to +10 -7 to 0 -14 to –8

Grip test Strength Hand muscles

Forearm muscles.

34 20 >41 41-36 35-31 31-25 24-19 <19

Sergeant Jump

Poweranaerobic exercise

(Short burst of energy)

Upper leg muscles(Hamstrings/quadric

eps)Lower leg muscles(gastrocnemius)

29 15 >60 51-60 38-50 25-37 11-24 <11

Press up modified

Strength(Stamina)

Chest muscles(Pectorals)

Shoulder muscles(Triceps and

deltoids)

3615 >61

60-54 45 - 54 35 - 44 20 - 34 <20

Total

130 /180

LJMU BTEC Fitness Test Female Name Sarahjane_______Age 20________ Height _5.7_km Weight _63_kg

Reflection of my fitness testThe process I am going through at the moment is going to the gym every Monday, Tuesday, Wednesday, and Sunday mornings. Treadmill = 10 minutesbike = 10 minuteswalking machine=5 minutesstep machine= 5 minutes

Abductor = 20 reps 30kgrowing machine= 50 leg curls = 20 reps 30kgabs weights = 20 reps 30kgSit ups= 100leg swings=20

Working on cardio

Working on core strength

SEEING IMPROVEMENT! I have created a plan so that throughout this summer I will work on strengthen my core and improving my fitness level and hopefully achieve a ‘elite’ status.

Month 1DAY MORNING AFTERNOON EVENING

Monday Aerobic-Running

Tuesday Running

Wednesday

Thursday Gym

Friday Aerobic-Running

Saturday Aerobic-Running

Sunday Gym

In the first month I plan to do a lot of Aerobic exercise. I have chosen to do 2 types of activities. This is so I don’t push myself and I can show progress over the 3 months.I plan to run most nights, but I have made this plan to make sure that I go on a run at least 4 times a week.I will go the gym and continually do the same exercises for 3 months.Treadmill = 10 minutesbike = 10 minutesrowing machine= 10 minutes

Abductor = 20 reps 30kgleg curls = 20 reps 30kgabs weights = 20 reps 30kg

Month 2DAY MORNING AFTERNOON EVENING

Monday Salsa Running

Tuesday Running

Wednesday Running

Thursday Gym

Friday Roller skiing

Saturday Gym Water sports

Sunday Gym Salsa

In the second month I will increase activity in my plan. Bringing more fun in once I have settled down in the country.

I am going to introduce the gym a lot more, and after running most evening my fitness levels should be improving. Because my free time is mostly on the weekends, I am going to focus on training on those days using the activities I love to do.

Month 3DAY MORNING AFTERNOON EVENING

Monday Body angrep (body attack)

Strength-Pilates

Tuesday Running

Wednesday Gym Running

Thursday

Friday Water sports Rulleski

Saturday Gym Water sports

Sunday Gym Salsa Rulleski

The third month is going to be the most active month. I am introducing more activities and keeping it balanced by using Thursdays as my day of rest.Keeping up with my water sports and rulleski (roller skiing) but Bring body attack into my monthly plan. I also am going to introduce Pilates which is extremely good for strengthening the bodies core.

Conclusion

Overall I think that I have a well structured 3 month plan, which I know if I follow it and be very strict. My fitness will improve dramatically.

• Taking work into consideration.

1st month- I plan to introduce fitness into my monthly plan.2nd month- I plan to introduce different styles of training.3rd month- I plan to intensely develop what I do in the first 2 months.

Resources• http://library.thinkquest.org/12819/text/alignment2.html• http://docpods.com.au/knee-pain• http://walking.about.com/od/shoechoice/a/wayyouwalk.htm• http://www.thefreedictionary.com/plumb+line • http://exercise.trustreport.com/exercises-by-muscle-group/correcting_muscle_imbalances_96.html• http://www.spineuniverse.com/conditions/scoliosis/lordosis

• http://www.scoliosistreatment.eu/pictures/scoliosis.jpg

• http://www.nhs.uk/conditions/Scoliosis/Pages/Introduction.aspx

• The Anatomy of Exercise& MovementStaugaard-Jones. J.A; (2010);PG 56