chapter 13 muscular analysis of trunk and lower extremity exercises
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© 2007 McGraw-Hill Higher Education. All rights reserved. 13-1
Chapter 13
Muscular Analysis of Trunk and
Lower Extremity Exercises
Manual of Structural KinesiologyR.T. Floyd, EdD, ATC, CSCS
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-2
Muscular Analysis of Trunk & Lower
Extremity Exercises• Strength, endurance, & flexibility of the lower extremity, trunk, & abdominal muscles are very important in skillful physical performance & body maintenance• Whether the muscle is lengthening or shortening during movement determines contraction type– Muscles may shorten or lengthen in the absence of a contraction through passive movement caused by other contracting muscles, momentum, gravity, or external forces such as manual assistance machines
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-3
Muscular Analysis of Trunk & Lower
Extremity Exercises• Concentric contractions– shortening contraction of muscles against gravity or resistance• Eccentric contraction– muscle lengthens under tension to control the joints moving with gravity or resistance© 2007 McGraw-Hill Higher Education. All rights reserved. 13-4
Muscular Analysis of Trunk & Lower
Extremity Exercises• Quadriceps contracts eccentrically when the body slowly lowers in a weight-bearing movement through lower extremity action– functions as a decelerator to knee joint flexion in weight-bearing movements by contracting eccentrically to prevent too rapid of a downward movement• slow descent is eccentric & ascent from the squatted position is concentric
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-5
Muscular Analysis of Trunk & Lower
Extremity Exercises• Quadriceps function in squatting– descent at the same speed as gravity, essentially under no muscular control, the muscle lengthening would be passive• movement & change in muscle length would be caused by gravity, not by active muscular contraction© 2007 McGraw-Hill Higher Education. All rights reserved. 13-6
Free Weight-Training Exercises
• Exercise with weights is a commonly used means of developing & maintaining muscular
strength in young people & adults
• When using free weights it is important to
ensure that one group of muscles is not overdeveloped and another is underdeveloped
– Thorough knowledge of muscles being used is essential
2
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-7
Sit-up, bent knee• Participant lies on back, forearms crossed and lying across chest, with knees flexed 90 degrees & feet about hip-width apart• Hips & knees are flexed in this manner to reduce hip flexor length, thereby reducing their contribution to sit-up & allow more emphasis on abdominals• Participant curls up to a sitting position, rotates trunk to right, touches left elbow to right knee• Returns to starting position• Rotate to left on next repetition© 2007 McGraw-Hill Higher Education. All rights reserved. 13-8
Sit-up, bent knee
Rotating to right phaseCurling phase to sitting-up position
Hip flexors (isometric contraction)
Iliopsoas
Rectus femoris
Pectineus
Maintenance
of hip flexion
Hip flexors
Iliopsoas
Rectus femoris
Pectineus
FlexionHip
Right lumbar rotators
R) Rectus abdominis
L) External oblique abdominal
R) Internal oblique abdominal
R) Erector spinae
Right lumbar
rotation
Trunk flexors
Rectus abdominis
External oblique abdominal
Internal oblique abdominal
FlexionTrunk
Cervical spine flexors
(isometric contraction)
Sternocleidomastoid
Maintenance
of cervical flexion
Cervical spine flexors
Sternocleidomastoid
FlexionCervical
spine
AgonistsActionAgonistsActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-9
Sit-up, bent kneeReturn phase to starting positionReturn phase to sitting-up position
Hip flexors (eccentric contraction)
Iliopsoas
Rectus femoris
Pectineus
ExtensionHip flexors
Iliopsoas
Rectus femoris
Pectineus
Maintenance of hip flexion
Hip
Trunk flexors (eccentric
contraction)
Rectus abdominis
External oblique
abdominal
Internal oblique abdominal
ExtensionRight lumbar rotators
(eccentric contraction)
R) Rectus abdominis
L) External oblique
abdominal
R) Internal oblique abdominal
R) Erector spinae
Left lumbar
rotation to neutral
position
Trunk
Cervical spine flexors
(eccentric contraction)
Sternocleidomastoid
ExtensionCervical spine flexors
(isometric contraction)
Sternocleidomastoid
Maintenance of cervical
flexion
Cervical spine
AgonistsActionAgonistsActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-10
Alternating Prone Extensions• Participant lies prone position, with the shoulders fully flexed in a relaxed position lying in front of the body• Participant raises head, upper trunk, & thighs from the floor• Knees are kept in full extension• Then return to starting position
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-11
Alternating Prone Extensions
Shoulder joint flexors (eccentric contraction)
Pectoralis major (clavicular head or upper fibers)
Deltoid
Coracobrachialis
Biceps brachii
ExtensionShoulder joint flexors
Pectoralis major (clavicular head or upper fibers)
Deltoid
Coracobrachialis
Biceps brachii
FlexionShoulder
Shoulder girdle adductors (eccentric contraction)
Trapezius
Rhomboids
AbductionShoulder girdle adductors
Trapezius
Rhomboids
AdductionShoulder
girdle
Hip extensors (eccentric contraction)
Gluteus maximus
Semitendinosus
Semimembranosus
Biceps femoris
Flexion (return to neutral relaxed position)
Hip extensors
Gluteus maximus
Semitendinosus
Semimembranosus
Biceps femoris
ExtensionHip
Trunk & cervical spine extensors (eccentric contraction)
Erector spinae
Splenius
Quadratus lumborum
Flexion (return to neutral relaxed
position)
Trunk extensors
Erector spinae
Splenius
Quadratus lumborum
ExtensionTrunk
Agonists in LoweringActionAgonists in LiftingActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-12
Squat• Participant places a barbell on the shoulders behind the neck and grasps it with palms-forward position of hands• Participant squats down until thighs are parallel to floor, keeping back straight• Return to starting position• Ensure that the shins remain as vertical
3
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-13
Squat
Hip extensors
Gluteus maximus
Semimembranosus
Semitendinosus
Biceps femoris
ExtensionHip extensors (eccentric contraction)
Gluteus maximus
Semimembranosus
Semitendinosus
Biceps femoris
FlexionHip
Knee extensors
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
ExtensionKnee extensors
(eccentric contraction)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
FlexionKnee
Plantar flexors
Gastrocnemius
Soleus
Plantar
flexion
Plantar flexors
(eccentric contraction)
Gastrocnemius
Soleus
DorsiflexionAnkle
Agonists in LiftingActionAgonists in LoweringActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-14
Dead Lift• Participant begins in hip flexed position, keeping arms, legs, & back straight, and grasps the barbell on the floor• Move to standing position is made by extending the hips• Lumbar extensors must be utilized as isometric stabilizers of the low back while the hip extensors perform the majority of the lift in this exercise
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-15
Dead Lift
Trunk extensors (isometric contraction)
Erector spinae (sacrospinalis)
Quadratus lumborum
Maintenance of extension
Trunk
Wrist & hand flexors (isometric contraction)
Flexor carpi radialis
Flexor carpi ulnaris
Palmaris longus
Flexor digitorum profundus
Flexor digitorum superficialis
Flexor pollicis longus
FlexionWrist & hand
Hip extensors
Gluteus maximus
Semimembranosus
Semitendinosus
Biceps femoris
ExtensionHip
Knee extensors (quadriceps)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
ExtensionKnee
Agonists in LiftingActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-16
Dead Lift
Trunk extensors (isometric contraction)
Erector spinae (sacrospinalis)
Quadratus lumborum
Maintenance of extension
Trunk
Wrist & hand flexors (isometric contraction)
Flexor carpi radialis
Flexor carpi ulnaris
Palmaris longus
Flexor digitorum profundus
Flexor digitorum superficialis
Flexor pollicis longus
FlexionWrist & hand
Hip extensors (eccentric contraction)
Gluteus maximus
Semimembranosus
Semitendinosus
Biceps femoris
FlexionHip
Knee extensors (quadriceps) (eccentric contraction)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
FlexionKnee
Agonists in LoweringActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-17
Isometric Exercises• An exercise technique in which there is contraction of muscle groups with no appreciable muscle shortening– not as productive in terms of overall strength gains as isotonics– an effective way to build & maintain muscular strength in a limited range of motion• Contractions should be held approximately 7-10 seconds for a training effect© 2007 McGraw-Hill Higher Education. All rights reserved. 13-18
Abdominal Contraction• Participant contracts anterior abdominal region muscles as strongly as possible without moving the trunk or hips– Rectus abdominis– External oblique abdominal– Internal oblique abdominal– Transversus abdominis
4
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-19
Leg Lifter• Participant sits on a bench or chair with the knees slightly bent & with left leg over right • Attempt to raise right leg while resisting it with left leg© 2007 McGraw-Hill Higher Education. All rights reserved. 13-20
Leg Lifter
Hip extensors
Gluteus maximus
Biceps femoris
Semitendinosus
Semimbranosus
ExtensionHip flexors
Iliopsoas
Rectus femoris
Pectineus
Sartorius
Tensor fasciae latae
FlexionHip
Plantar flexors
Gastrocenemius
Soleus
Plantar Flexion
Ankle dorsiflexors
Tibialis anterior
Extensor hallucis longus
Extensor digitorum
longus
Peroneus tertius
DorsiflexionAnkle
Knee flexors (hamstrings)
Biceps femoris
Semitendinosus
Semimbranosus
FlexionKnee extensors
(quadriceps)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
ExtensionKnee
Agonists in Left – Resisting Upward
ActionAgonists in Right –Attempting Upward
ActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-21
Hip Sled• Participant lies supine with the knees & hips flexed in a position close to chest• Feet are placed on the apparatus plate• Knees & hips are extended completely to move the plate upward• Return to the starting position © 2007 McGraw-Hill Higher Education. All rights reserved. 13-22
Hip Sled
Hip extensors (eccentric contraction)
Biceps femoris
Semimembranosus
Semitendinosus
Gluteus maximus
FlexionHip extensors
Biceps femoris
Semimembranosus
Semitendinosus
Gluteus maximus
ExtensionHip
Ankle plantar flexors (eccentric contraction)
Gastrocnemius
Soleus
DorsiflexionAnkle plantar flexors
Gastrocnemius
Soleus
Plantar flexion
Ankle
Knee extensors (quadriceps) (eccentric
contraction)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
FlexionKnee extensors (quadriceps)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
ExtensionKnee
Agonists in LoweringActionAgonists in PushingActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-23
Rowing Exercise• Participant sits on a movable seat with knees & hips flexed close to the chest• Arms are reaching forward to grasp a horizontal bar• Legs are extended forcibly as arms are pulled toward chest• Return to starting position © 2007 McGraw-Hill Higher Education. All rights reserved. 13-24
Rowing Exercise
Trunk flexors
Rectus abdominis
Internal oblique abdominal
External oblique abdominal
FlexionTrunk extensors
Erector spinae
ExtensionTrunk
Hip flexors
Iliopsoas
Rectus femoris
Pectineus
FlexionHip extensors
Gluteus maximus
Biceps femoris
Semimembranosus
Semitendinosus
ExtensionHip
Knee flexors (hamstrings)
Biceps femoris
Semitendinosus
Semimembranosus
FlexionQuadriceps (knee extensors)
Rectus femoris
Vastus medialis
Vastus intermedius
Vastus lateralis
ExtensionKnee
Ankle dorsiflexors
Tibialis anterior
Extensor hallucis longus
Extensor digitorum longus
Peroneus tertius
DorsiflexionAnkle plantarflexors
Gastrocnemius
Soleus
Plantar flexion
Foot &
ankle
Agonists in return to startingActionAgonists in arm pull/leg pushActionJoint
5
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-25
Rowing Exercise
Wrist & hand flexors (isometric contraction)
Flexor carpi radialis
Flexor carpi ulnaris
Palmaris longus
Flexor digitorum profundus
Flexor digitorum superficialis
Flexor pollicis longus
FlexionWrist & hand flexors (isometric contraction)
Flexor carpi radialis
Flexor carpi ulnaris
Palmaris longus
Flexor digitorum profundus
Flexor digitorum superficialis
Flexor pollicis longus
FlexionWrist & hand
Elbow joint flexors (eccentric contraction)
Biceps brachii
Brachialis
Brachioradialis
ExtensionElbow joint flexors
Biceps brachii
Brachialis
Brachioradialis
FlexionElbow joint
Shoulder joint extensors (eccentric contraction)
Latissimus dorsi
Teres major
Posterior deltoid
Teres minor
Infraspinatus
FlexionShoulder joint extensors
Latissimus dorsi
Teres major
Posterior deltoid
Teres minor
Infraspinatus
ExtensionShoulder joint
Shoulder girdle adductors, downward rotators, & depressors (eccentric contraction)
Trapezius (lower)
Rhomboid
Pectoralis minor
Abduction, upward rotation, & elevation
Shoulder girdle adductors, downward rotators, & depressors
Trapezius (lower)
Rhomboid
Pectoralis minor
Adduction, downward rotation, & depression
Shoulder girdle
Agonists in return to startingActionAgonists in arm pull/leg pushActionJoint
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-26
Web Sites
American College of Sports Medicine
www.acsm.org
– Scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life
Concept II
http://www.concept2.com/05/training/training/gettingstarted.asp
– Information on the technique of rowing and the muscles used.
Fitness World
www.fitnessworld.com
– The information at this site is about fitness in general and includes access to Fitness Management magazine.
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-27
Web Sites
National Council of Strength & Fitness
www.ncsf.org
– Personal Training Certification & Continuing Education for the Fitness Professional
National Strength and Conditioning Association
www.nsca-lift.org
– Information on the profession of strength and conditioning specialists and personal trainers
NSCA Certification Commission
www.nsca-cc.org
– The certifying body for the National Strength and Conditioning Association
Presidents Council on Physical Fitness and Sports
www.fitness.gov
– Information and links from the U.S. government on fitness
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-28
Web Sites
ExRx.net
www.exrx.net/Lists/Directory.html
– A resource for the exercise professional, coach, or fitness
enthusiast consisting of over 1500 pages of exercises and
anatomy illustrations
National Academy of Sports Medicine
www.nasm.org
– Offers specific certifications for health and fitness exercise
specialists and a valuable resource for continuing education on exercise techniques, etc.
Upper Extremity Conditioning Program
www.eatonhand.com/hw/nirschl.htm
– Shows strengthening exercises for the upper body
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-29
Web Sites
Rehab Team Site: Passive Stretching
http://calder.med.miami.edu/pointis/upper.html
– Passive Range of Motion Exercises
Body Map
http://www.athleticadvisor.com/Injuries/general_injuries.htm
– Describes specific injuries and how to properly rehab with weights
Physician and Sports Medicine: Weight Training Injuries
www.physsportsmed.com/issues/1998/03mar/laskow2.htm
– Article that is about upper body injuries and how to strengthen the upper body
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-30
Web Sites
NISMAT Exercise Programs
www.nismat.org/orthocor/programs/
– Step by step instructions of strengthening exercises along
with diagrams
Spine Health.com
www.spine-health.com/
– Information on the spine including core body strengthening exercises
#1 Back Pain Site
www.1backpain.com/
– Information on back pain as well as strengthening and stretching exercises for the back
6
© 2007 McGraw-Hill Higher Education. All rights reserved. 13-31
Web Sites
Runner Girl.com
www.runnergirl.com
– Strengthening and stretching exercises as well as other health
and fitness information for women
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