Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises

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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 Chapter 13 • Whether the muscle is lengthening or shortening during movement determines Muscular Analysis of Trunk and contraction type – Muscles may shorten or lengthen in the absence of Lower Extremity Exercises a contraction through passive movement caused by other contracting muscles, momentum, gravity, or Manual of Structural Kinesiology external forces such as manual assistance R.T. Floyd, EdD, ATC, CSCS machines

Muscular Analysis of Trunk & Lower Muscular Analysis of Trunk & Lower Extremity Exercises Extremity Exercises • Concentric contractions • Quadriceps contracts eccentrically when – shortening contraction of muscles against the body slowly lowers in a weight- gravity or resistance bearing movement through lower extremity action • Eccentric contraction – functions as a decelerator to knee joint – muscle lengthens under tension to control flexion in weight-bearing movements by the joints moving with gravity or resistance contracting eccentrically to prevent too rapid of a downward movement • slow descent is eccentric & ascent from the squatted position is concentric

Muscular Analysis of Trunk & Lower Free Weight-Training Exercises Extremity Exercises • Quadriceps function in squatting • Exercise with weights is a commonly used – descent at the same speed as gravity, means of developing & maintaining muscular essentially under no muscular control, the strength in young people & adults muscle lengthening would be passive • When using free weights it is important to • movement & change in muscle length would be ensure that one group of muscles is not caused by gravity, not by active muscular overdeveloped and another is underdeveloped contraction – Thorough knowledge of muscles being used is essential

1 Sit-up, bent knee Sit-up, bent knee

Curling phase to sitting-up position Rotating to right phase • Participant lies on back, forearms crossed Joint Action Agonists Action Agonists and lying across chest, with knees flexed Cervical Flexion Cervical spine flexors Maintenance Cervical spine flexors 90 degrees & feet about hip-width apart spine Sternocleidomastoid of cervical (isometric contraction) • Hips & knees are flexed in this manner to flexion Sternocleidomastoid reduce hip flexor length, thereby reducing Trunk Flexion Trunk flexors Right lumbar Right lumbar rotators their contribution to sit-up & allow more Rectus abdominis rotation R) Rectus abdominis emphasis on abdominals External oblique L) External oblique abdominal abdominal • Participant curls up to a sitting position, Internal oblique R) Internal oblique rotates trunk to right, touches left elbow to abdominal abdominal right knee R) Erector spinae • Returns to starting position Hip Flexion Hip flexors Maintenance Hip flexors (isometric • Rotate to left on next repetition Iliopsoas of hip flexion contraction) Rectus femoris Iliopsoas Pectineus Rectus femoris © 2007 McGraw-Hill Higher Education. All rights reserved. 13-7 © 2007 McGraw-Hill Higher Education. All rights reserved. Pectineus 13-8

Sit-up, bent knee Alternating Prone Extensions Return phase to sitting-up position Return phase to starting position Joint Action Agonists Action Agonists • Participant lies prone position, Cervical Maintenance Cervical spine flexors Extension Cervical spine flexors spine of cervical (isometric contraction) (eccentric contraction) with the shoulders fully flexed flexion Sternocleidomastoid Sternocleidomastoid in a relaxed position lying in Trunk Left lumbar Right lumbar rotators Extension Trunk flexors (eccentric front of the body rotation to (eccentric contraction) contraction) neutral R) Rectus abdominis Rectus abdominis • Participant raises head, upper position L) External oblique External oblique abdominal abdominal trunk, & thighs from the floor R) Internal oblique Internal oblique • Knees are kept in full abdominal abdominal R) Erector spinae extension Hip Maintenance Hip flexors Extension Hip flexors (eccentric • Then return to starting position of hip flexion Iliopsoas contraction) Rectus femoris Iliopsoas Pectineus Rectus femoris © 2007 McGraw-Hill Higher Education. All rights reserved. Pectineus 13-9 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-10

Alternating Prone Extensions Joint Action Agonists in Lifting Action Agonists in Lowering Squat Shoulder Flexion Shoulder joint flexors Extension Shoulder joint flexors (eccentric Pectoralis major contraction) (clavicular head or upper Pectoralis major (clavicular head • Participant places a barbell on fibers) or upper fibers) Deltoid Deltoid the shoulders behind the neck Coracobrachialis Coracobrachialis and grasps it with palms- Biceps brachii Biceps brachii forward position of hands Shoulder Adduction Shoulder girdle adductors Abduction Shoulder girdle adductors (eccentric girdle Trapezius contraction) • Participant squats down until Rhomboids Trapezius Rhomboids thighs are parallel to floor, Trunk Extension Trunk extensors Flexion Trunk & cervical spine extensors keeping back straight Erector spinae (return to (eccentric contraction) Splenius neutral Erector spinae • Return to starting position relaxed Quadratus lumborum Splenius position) Quadratus lumborum • Ensure that the shins remain Hip Extension Hip extensors Flexion Hip extensors (eccentric contraction) as vertical Gluteus maximus (return to Gluteus maximus Semitendinosus neutral Semitendinosus relaxed Semimembranosus Semimembranosus position) © 2007 McGraw-Hill Higher Education. AllBiceps rights reserved. femoris Biceps femoris 13-11 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-12

2 Squat Dead Lift Joint Action Agonists in Lowering Action Agonists in Lifting Hip Flexion Hip extensors (eccentric Extension Hip extensors • Participant begins in hip flexed contraction) Gluteus maximus position, keeping arms, legs, & Gluteus maximus Semimembranosus Semimembranosus Semitendinosus back straight, and grasps the Semitendinosus Biceps femoris barbell on the floor Biceps femoris • Move to standing position is Knee Flexion Knee extensors Extension Knee extensors made by extending the hips (eccentric contraction) Rectus femoris Rectus femoris Vastus medialis • Lumbar extensors must be Vastus medialis Vastus intermedius utilized as isometric stabilizers Vastus intermedius Vastus lateralis of the low back while the hip Vastus lateralis extensors perform the majority Ankle Dorsiflexion Plantar flexors Plantar Plantar flexors (eccentric contraction) flexion Gastrocnemius of the lift in this exercise Gastrocnemius Soleus © 2007 McGraw-Hill Higher Education. All rightsSoleus reserved. 13-13 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-14

Dead Lift Dead Lift Joint Action Agonists in Lifting Joint Action Agonists in Lowering Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi radialis Flexor carpi ulnaris Flexor carpi ulnaris Palmaris longus Palmaris longus Flexor digitorum profundus Flexor digitorum profundus Flexor digitorum superficialis Flexor digitorum superficialis Flexor pollicis longus Flexor pollicis longus Trunk Maintenance of Trunk extensors (isometric contraction) Trunk Maintenance of Trunk extensors (isometric contraction) extension Erector spinae (sacrospinalis) extension Erector spinae (sacrospinalis) Quadratus lumborum Quadratus lumborum Hip Extension Hip extensors Hip Flexion Hip extensors (eccentric contraction) Gluteus maximus Gluteus maximus Semimembranosus Semimembranosus Semitendinosus Semitendinosus Biceps femoris Biceps femoris Knee Extension Knee extensors (quadriceps) Knee Flexion Knee extensors (quadriceps) (eccentric contraction) Rectus femoris Rectus femoris Vastus medialis Vastus medialis Vastus intermedius Vastus intermedius © 2007 McGraw-Hill Higher Education. All rights reserved. 13-15 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-16 Vastus lateralis Vastus lateralis

Isometric Exercises Abdominal Contraction

• An exercise technique in which there is • Participant contracts contraction of muscle groups with no anterior abdominal region appreciable muscle shortening muscles as strongly as – not as productive in terms of overall possible without moving strength gains as isotonics the trunk or hips – an effective way to build & maintain – Rectus abdominis muscular strength in a limited range of – External oblique abdominal motion – Internal oblique abdominal • Contractions should be held approximately 7- 10 seconds for a training effect – Transversus abdominis

3 Leg Lifter Joint Action Agonists in Right – Action Agonists in Left – Resisting Leg Lifter Attempting Upward Upward Ankle Dorsiflexion Ankle dorsiflexors Plantar Plantar flexors Tibialis anterior Flexion Gastrocenemius • Participant sits on a Extensor hallucis longus Soleus bench or chair with Extensor digitorum longus the knees slightly Peroneus tertius bent & with left leg Knee Extension Knee extensors Flexion Knee flexors (hamstrings) over right (quadriceps) Biceps femoris Rectus femoris Semitendinosus • Attempt to raise Vastus medialis Semimbranosus Vastus intermedius right leg while Vastus lateralis resisting it with left Hip Flexion Hip flexors Extension Hip extensors leg Iliopsoas Gluteus maximus Rectus femoris Biceps femoris Pectineus Semitendinosus Sartorius Semimbranosus © 2007 McGraw-Hill Higher Education. All rights reserved. 13-19 © 2007 McGraw-Hill Higher Education. AllTensor rights reserved. fasciae latae 13-20

Hip Sled

Hip Sled Joint Action Agonists in Pushing Action Agonists in Lowering Ankle Plantar Ankle plantar flexors Dorsiflexion Ankle plantar flexors • Participant lies supine with the flexion Gastrocnemius (eccentric contraction) Soleus Gastrocnemius knees & hips flexed in a Soleus position close to chest Knee Extension Knee extensors Flexion Knee extensors (quadriceps) (quadriceps) (eccentric • Feet are placed on the Rectus femoris contraction) apparatus plate Vastus medialis Rectus femoris • Knees & hips are extended Vastus intermedius Vastus medialis Vastus lateralis Vastus intermedius completely to move the plate Vastus lateralis upward Hip Extension Hip extensors Flexion Hip extensors (eccentric Biceps femoris contraction) • Return to the starting position Semimembranosus Biceps femoris Semitendinosus Semimembranosus Gluteus maximus Semitendinosus © 2007 McGraw-Hill Higher Education. All rights reserved. 13-21 © 2007 McGraw-Hill Higher Education. All rights reserved. Gluteus maximus 13-22

Rowing Exercise Rowing Exercise Joint Action Agonists in arm pull/leg push Action Agonists in return to starting Foot Plantar Ankle plantarflexors Dorsiflexion Ankle dorsiflexors & flexion Gastrocnemius Tibialis anterior • Participant sits on a movable ankle Soleus Extensor hallucis longus Extensor digitorum longus seat with knees & hips flexed Peroneus tertius close to the chest Knee Extension Quadriceps (knee extensors) Flexion Knee flexors (hamstrings) Rectus femoris Biceps femoris • Arms are reaching forward to Vastus medialis Semitendinosus grasp a horizontal bar Vastus intermedius Semimembranosus Vastus lateralis • Legs are extended forcibly as Hip Extension Hip extensors Flexion Hip flexors arms are pulled toward chest Gluteus maximus Iliopsoas Biceps femoris Rectus femoris • Return to starting position Semimembranosus Pectineus Semitendinosus Trunk Extension Trunk extensors Flexion Trunk flexors Erector spinae Rectus abdominis Internal oblique abdominal © 2007 McGraw-Hill Higher Education. All rights reserved. 13-23 © 2007 McGraw-Hill Higher Education. All rights reserved. External oblique abdominal13-24

4 Rowing Exercise Joint Action Agonists in arm pull/leg push Action Agonists in return to starting Shoulder Adduction, Shoulder girdle adductors, downward Abduction, Shoulder girdle adductors, downward Web Sites girdle downward rotators, & depressors upward rotators, & depressors (eccentric contraction) rotation, & Trapezius (lower) rotation, & American College of Sports Medicine depression Rhomboid elevation Trapezius (lower) Pectoralis minor Rhomboid www.acsm.org Pectoralis minor – Scientific research, education, and practical applications of Shoulder Extension Shoulder joint extensors Flexion Shoulder joint extensors (eccentric sports medicine and exercise science to maintain and joint Latissimus dorsi contraction) Teres major Latissimus dorsi enhance physical performance, fitness, health, and quality of Posterior deltoid Teres major life Teres minor Posterior deltoid Concept II Infraspinatus Teres minor http://www.concept2.com/05/training/training/gettingstarted.asp Infraspinatus Elbow Flexion Elbow joint flexors Extension Elbow joint flexors (eccentric contraction) – Information on the technique of rowing and the muscles used. joint Biceps brachii Biceps brachii Fitness World Brachialis Brachialis www.fitnessworld.com Brachioradialis Brachioradialis Wrist & Flexion Wrist & hand flexors (isometric Flexion Wrist & hand flexors (isometric – The information at this site is about fitness in general and hand contraction) contraction) includes access to Fitness Management magazine. Flexor carpi radialis Flexor carpi radialis Flexor carpi ulnaris Flexor carpi ulnaris Palmaris longus Palmaris longus Flexor digitorum profundus Flexor digitorum profundus Flexor digitorum superficialis Flexor digitorum superficialis © 2007 McGraw-Hill Higher Education. All rights reserved. 13-25 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-26 Flexor pollicis longus Flexor pollicis longus

Web Sites Web Sites

National Council of Strength & Fitness ExRx.net www.ncsf.org www.exrx.net/Lists/Directory.html – Personal Training Certification & Continuing Education for the – A resource for the exercise professional, coach, or fitness Fitness Professional enthusiast consisting of over 1500 pages of exercises and National Strength and Conditioning Association anatomy illustrations www.nsca-lift.org National Academy of Sports Medicine – Information on the profession of strength and conditioning www.nasm.org specialists and personal trainers NSCA Certification Commission – Offers specific certifications for health and fitness exercise specialists and a valuable resource for continuing education www.nsca-cc.org on exercise techniques, etc. – The certifying body for the National Strength and Conditioning Association Upper Extremity Conditioning Program Presidents Council on Physical Fitness and Sports www.eatonhand.com/hw/nirschl.htm www.fitness.gov – Shows strengthening exercises for the upper body – Information and links from the U.S. government on fitness

Web Sites Web Sites

Rehab Team Site: Passive Stretching NISMAT Exercise Programs http://calder.med.miami.edu/pointis/upper.html www.nismat.org/orthocor/programs/ – Passive Range of Motion Exercises – Step by step instructions of strengthening exercises along Body Map with diagrams http://www.athleticadvisor.com/Injuries/general_injuries.htm Spine Health.com – Describes specific injuries and how to properly rehab with www.spine-health.com/ weights – Information on the spine including core body strengthening Physician and Sports Medicine: Weight Training Injuries exercises www.physsportsmed.com/issues/1998/03mar/laskow2.htm #1 Back Pain Site – Article that is about upper body injuries and how to strengthen the upper body www.1backpain.com/ – Information on back pain as well as strengthening and stretching exercises for the back

5 Web Sites

Runner Girl.com www.runnergirl.com – Strengthening and stretching exercises as well as other health and fitness information for women