Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises
Total Page:16
File Type:pdf, Size:1020Kb
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 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-1 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-2 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 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-3 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-4 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 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-5 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-6 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 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-17 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-18 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