Final answer:
The appropriate order of exercises starts with compound movements followed by isolation exercises, using proper technique to lift with an erect back, minimizing the force on the spine. In physics, the work done on objects like lifting weights depends on the object's mass and height lifted, not on the path or time taken.
Step-by-step explanation:
The appropriate order of lifts and exercises should prioritize proper lifting techniques to ensure safety and effectiveness in a workout routine. When lifting objects, maintaining a straight or erect back and using the legs to power the lift can reduce the forces on the spine.
This is crucial because the spine is relatively weak compared to the hips, knees, and ankles. Proper lifting technique involves the back being erect, thereby creating much smaller forces in the back, approximately 5.6 times smaller than if lifting with a bent back.
In the context of weightlifting exercises, such as for a powerlifter or during a strength development class, it is also important to sequence exercises starting from compound movements to isolation exercises. Compound exercises, which use multiple muscle groups (like squats or bench press), should generally be performed first.
This is because they require more energy and stability, which might be compromised if the muscles are already fatigued from isolation exercises. Following this, isolation exercises targeting specific muscle groups can be done.
Additionally, when looking at the work done on an object such as lifting a book onto a shelf, the work depends on the height of the shelf and the mass of the book, but not on the path or time taken.
This is a principle that can be applied when designing a weight-lifting program, taking into account the height of the weights lifted (distance) and the mass of the weights as factors that will affect the work done by the individual.