1.5 Posture and body alignment

Question 1

How can fitness professionals train clients to exercise and do everyday activities in safe positions? (x2)

Answer 1

1. By correcting poor posture
2. By providing posture teaching points

Question 2

What is the line used to assess the position of the spine?

Answer 2

The Plumb line

Question 3

What is the importance of good posture? (x2)

Answer 3

1. Ensures exercises are performed safely
2. Ensures the least amount of stress on the supporting structures, muscles and ligaments

Question 4

Which muscles help maintain good posture?

Answer 4

The stabilising muscles of the trunk, particularly the deep abdominals

Question 5

How do you engage the abs for good posture?

Answer 5

By pulling the navel towards the spine

Question 5

What are the benefits of a neutral spine position on posture? (x2)

Answer 5

1. Best position for the tissues of the spine to bear weight and transmit force
2. Allows the spine to absorb and dissipate force

Question 5

How much of a contraction is needed when pulling the navel towards the spine to be effective for good posture?

Answer 5

Around 20% of a maximum contraction

Question 6

How can you instruct people to effectively engage their abs for good posture?

Answer 6

Tell them to pull their navel in as much as possible then relax by half and then half again

Question 7

What can happen if the spine isn’t stable when exercising?

Answer 7

Injuries can occur, such as herniated discs

Question 8

Which exercises is a stable spine most important for? (x3)

Answer 8

1. Back squat
2. Overhead press
3. Deadlift

Question 9

What is an example of adapting an exercise for a beginner who struggles to maintain good posture?

Answer 9

Doing exercises with additional spinal support, e.g., the seated leg press

Question 10

What must trainers watch out for in their clients? (x2)

Answer 10

1. Poor posture
2. Hyperextension of the joints

Question 11

Which exercises is hyperextension a risk in? (x4)

Answer 11

1. Leg extension
2. Leg press
3. Pressing movements (bench press, shoulder press)
4. Triceps extension movements (pushdowns, single arm extensions)

Question 12

Why is hyperextending the joints during exercising bad?

Answer 12

Can increase the risk of injury

Question 13

Which type of joints are particularly at risk of injury if they are hyperextended?

Answer 13

Hinge joints (elbows, knees)

Question 14

Why does hyperextending the joints cause greater injury risk?

Answer 14

Because the muscles have less ability to keep the joint stable so stress is placed on other structures (e.g., ligaments)