1. 4006 Studio Practice
Personal Posture Analysis
By Sarahjane Middleton

2. A line from which a weight is suspended to determine verticality or
Plum line
depth. The line regarded as directed exactly toward the earth's
centre of gravity.’ http://www.thefreedictionary.com/plumb+line
Head slightly pushed
forward shows poor
posture and that I
am slouching.
Shoulders are pushed
slightly forward and hold
tension.
Arms are
slightly behind
in this picture.
The knees roll inwards. Over-pronators causes
Left patella (knee cap) is
excessive movement of the foot and lower leg.
slightly higher then right.
Definition: Diagnosis:
http://walking.about.com/od/shoechoice/a/wayyouwalk.htm

3. Scoliosis
Scoliosis 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

4. 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.
Parallel is too
big. Feet are
slightly turned Usually I don’t have sway back
out. knees but on this photo they
are slightly swayed back. This
shows that I could have Hyper
extension.

5. 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

6. 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.

7. 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

8. Left knee cap
is higher than
right.
Parallel is too big.
Legs are rolled
inwards.

9. 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

10. Left patella is higher
than right.
Legs swinging
inwards.
Left foot is carrying more
of the weight.

11. Fitness test
LJMU BTEC Fitness Test Female
Name Sarahjane_______
Age 20________
Height _5.7_km
Weight _63_kg
Test Type of fitness & Muscles used Points Your Elite Excellent Good Average Poor Very Poor
energy system Scored Score 30 points 25 points 20 points 15 points 10 points 5 points
LAB
Resting Aerobics N/A 65 30 <59 60 - 64 65 - 68 69 - 71 72 - 80 >81
Heart Rate
BMI N/A N/A 21.3 20 17-20 20 – 24.9 25 – 29.9 30 – 34.9 > 35
Sit & Reach Flexibility Extensor muscles 32 30 >+30 +21 to +30 +11 to +20 1 to +10 -7 to 0 -14 to –8
test (Erector spine)
Gluteal muscles
(gluteus Maximus)
Upper leg muscles
(Hamstrings)
Grip test 34 20 >41 41-36 35-31 31-25 24-19 <19
Strength Hand muscles
Forearm muscles.
Sergeant Power Upper leg muscles 29 15 >60 51-60 38-50 25-37 11-24 <11
Jump anaerobic (Hamstrings/quadric
exercise eps)
(Short burst of Lower leg muscles
energy) (gastrocnemius)
Press up Strength Chest muscles 36
modified (Stamina) (Pectorals) 15 >61
Shoulder muscles 60-54 45 - 54 35 - 44 20 - 34 <20
(Triceps and
deltoids)
Total 130 /180

12. Reflection of my fitness test
The process I am going through at the moment is going to the gym every Monday, Tuesday, Wednesday,
and Sunday mornings.
Treadmill = 10 minutes
bike = 10 minutes
walking machine=5 minutes
step machine= 5 minutes
Abductor = 20 reps 30kg
rowing machine= 50
leg curls = 20 reps 30kg
abs weights = 20 reps 30kg
Sit ups= 100
leg swings=20
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.

13. Month 1
DAY 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 minutes Abductor = 20 reps 30kg
bike = 10 minutes leg curls = 20 reps 30kg
rowing machine= 10 minutes abs weights = 20 reps 30kg

14. Month 2
DAY 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.

15. Month 3
DAY MORNING AFTERNOON EVENING
Monday Body angrep Strength-Pilates
(body attack)
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.

16. 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.

17. 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& Movement
Staugaard-Jones. J.A; (2010);PG 56