Body Mechanics: The Quality of Your Life is in Your Hands
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Body Mechanics: The Quality of Your Life is in Your Hands

Learn Factors to Improve Your Posture, Measure Body Composition, and Perform Back Exercises to Keep You Healthy
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
9 students enrolled
Last updated 9/2017
Current price: $10 Original price: $65 Discount: 85% off
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  • 1.5 hours on-demand video
  • 7 Articles
  • 10 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Identify the nature and importance of effective body mechanics.
  • Identify basic muscle groups and joint movements.
  • Perform and understand exercises to promote flexibility and care of the back.
  • Determine the relationship between body mechanics and care of the back.
  • Identify the principles of lifting and demonstrate lifting techniques.
  • Be able to take body compositions measurements and determine one's body fat percentage.
  • Determine the relationship between fitness and effective body mechanics.
  • Identify and perform different exercises for different muscle groups.
  • Perform and understand stress management techniques.
View Curriculum
  • It is recommended to obtain medical clearance from your healthcare professional before engaging in the physical course activities.
  • You may benefit from having a body tape measure for body measurements.
  • A tool to test body composition, such as calipers, is suggested. Check with your gym facility.
  • There are some formulas in the course. A calculator would be helpful.
  • Testing your cardio requires either a marked distance or an aerobic step.
  • The enclosed strength program is best completed in some sort of athletic weight facility.

Are you suffering from back pain?

Do you feel tired and have limited energy?

Do you need a way to alleviate back stress without doctor visits?

This course is designed to help you understand and appreciate the factors that go into keeping you healthy on a mechanical level with special emphasis on the back.

Learning activities that accompany the lectures will not only solidify the concepts you learn, but will also give you practical application of these concepts.

This is the one place with everything you need to start working on your posture and improving your quality of life!

The quality of your life is in your hands! In order to determine what measures you should take to improve your level of positive wellness, you must have an idea of your current lifestyle.  From there you know what you can improve on to enhance your quality of life.

Created for the novice to advanced level, this course will cover everything you need to know about body mechanics including:

  • basic terms and motions
  • joint motions
  • flexibility
  • the spine and posture
  • back exercise
  • lifting techniques
  • body composition and testing
  • determining caloric needs
  • cardio fitness
  • muscular strength and endurance
  • stress techniques
  • nutrition basics

 ENROLL NOW and improve your posture today!

Who is the target audience?
  • This course was created for anyone interested in learning about body mechanics.
  • Previous knowledge and experience of body mechanics is not required.
Compare to Other Posture Courses
Curriculum For This Course
33 Lectures
Intro to Body Mechanics
3 Lectures 04:13

Hello and welcome to “Body Mechanics: The Quality of Your Life is in Your Hands”.  My name is Jen and I am going to be leading you through this course.  I am a certified personal trainer and excited to be sharing this knowledge with you hoping you will learn a lot on how to improve your posture and enhance your quality of life. 

Preview 01:35

Body mechanics is used to describe the movements we make during normal activities, such as sitting, standing, lifting, pulling, pushing, and walking. It also involves good posture.

What is Body Mechanics?

In order to determine what measures you should take to improve your level of positive wellness, you must have an idea of your current lifestyle.  Take the Personal Life Inventory today!

Personal Life Inventory
Basic Terms and Motions
4 Lectures 06:05

Understanding anatomical or reference lines will further assist in understanding the location of one body part in relation to another. 

Preview 01:14

Knowing different directional terms allows us to describe where the location of landmarks are in relation to other landmarks or locations. 

Directional Terms

Planes of motion are imaginary two-dimensional surfaces through which a limb or body segment is moved. 

Planes of Motion

For movement to occur in a plane, it must turn or rotate about an axis.

Axes of Rotation
Range of Motion
4 Lectures 24:41

Joints come in many different varieties.  While most joints allow much movement, others have limited or no movement. 

Types of Joints

The human body has many different joint motions and all of these occur in a body plane around an axis. 

Joint Motions

The effective application of forces can maintain or improve range of motion such as maintaining good posture and exercising.

Relationship Between Body Mechanics and Range of Motion

Flexibility is the ability of a joint to move through its full range of motion.  Maintaining flexibility is important for many reasons. 

About Posture and the Spine
5 Lectures 14:55

In this lecture, I am going to discuss the proper posture and we will dive into the importance of posture and how to have great standing and sitting posture.

Proper Posture

In this lab, notice and sense which parts of your feet you are standing on.

Self-Observation: Balanced Standing

Back pain is one of the most common health problems in America so it’s important that we spend some time during this course talking about it. 

Causes of Back Pain

Today I am going to teach you some basic back exercises you can do.

Back Exercises

Today let us take some time to discuss different lifting techniques and guidelines to protect your back from injury.

Lifting Techniques
Body Composition
5 Lectures 21:27

In this lecture, I am going to explain the three basic body types: ectomorphs, mesomorphs and endomorphs.

Preview 03:09

Why is it important to assess and know your body comp percentage?  Too much fat is a risk factor in cardiovascular disease. 

Importance of Body Composition

There are different ways to measure body fat.  Some are more reliable than others.  Some assessments are expensive while others are relatively cheap to administer.

Measuring Body Composition

Today, this lecture is going to touch upon determining and calculating waist to hip ratio.  A person’s waist to hip ratio is a good way to determine health risks and disease.

Waist to Hip Ratio

Determine the total number of calories to consume in order to maintain your current weight.  

How Many Calories Do I Need?
Cardiovascular Fitness
4 Lectures 12:42

There are lots of reasons people give for not exercising.  Can you relate to any of these?  Learn to identify your barriers and overcome your resistance.

Why We Don't Want to Exercise

Some type of testing is necessary to determine your personal need for cardiovascular fitness.  Take these tests to see where your fitness level is!

Are You Fit? Test Yourself and See!

Exercise affects fat metabolism and regulates body weight.  Find out what metabolism is and benefits of exercising.

Exercise Benefits and Fat Metabolism

Your heart rate is a great indicator of your fitness level.  Learn how to monitor it properly and which heart rates you want to track.

Your Heart Rate
Muscular Strength and Endurance
4 Lectures 10:14

Strength training works on both strength and endurance. Sometimes it is also called resistance training.

Preview 04:40

If you are just getting started, it is quite easy to become totally confused by all of the anatomical terms and gym jargon. Today, you will learn the names of the major muscle groups and the exercises that target them.

Major Muscle Groups

This lab will evaluate your static and dynamic muscular endurance in a series of three tests.

Test Your Endurance!

This lab will give you an opportunity to experience a sample resistance/weight training program.

A Resistance Strength Training Program
Factors Affecting Body Mechanics
2 Lectures 09:37

There are additional influences on body mechanics.  Stress is one, which is your body’s reaction to emotional or physical change.


Nutrition is another influence on body mechanics.  If healthy nutritional requirements are out of balance, our bodies will respond. 

Bonus Lectures
2 Lectures 01:14

Learn and find out about my courses in the sport and fitness field.

UPDATED! Start Your Fitness Journey Today!

View references and resources I used within this course.

Resources and References
About the Instructor
Jen Puzio, Certified Personal Trainer
4.3 Average rating
300 Reviews
7,463 Students
9 Courses
7,000+ Students

I am passionate about inspiring and teaching others about health and fitness.  As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.  

Growing up in New Jersey, I was an active child and participated in athletics.  I spent my summer days and school afternoons either playing outside or running around a soccer field.  Life has changed since then and society in general spends more time inside on technology.  Along with that has been an increase in child and adult obesity and a less emphasis on exercise.  I want to help change that.  We have one life, one body to take care of and we need to value ourselves enough to do so.  

Often people lack knowledge of how to train, pair exercises or need help with selecting healthy foods in a grocery store.  I want to make that process easier by providing information, resources, training plans, nutrition guidance and explain the reasons why being fit and healthy is so important.  My goal is to educate and change lifestyles!

As a graduate of East Stroudsburg University, I have a B.S. in Sports Medicine and Athletic Training.  I have experience working with athletes of all ages caring for and preventing injuries.  

I also have a B.S. from Frostburg State University where I studied Health and Physical Education Teaching and have teaching and coaching experience at levels K-12.  

I am a NASM Certified Personal Trainer mainly focusing on online training programs for people.  I also have a M.S. degree from Towson University in Applied Informational Technology and work for the government supervising IT teams.

I was a NCAA Division II collegiate soccer player, triathlete and runner for many years.  I earned my "D" Coaching License for soccer and enjoyed coaching soccer for many years.  Now, I currently spend my free time in the gym lifting weights and creating online courses.