Chapter 8 Muscular Analysis of Upper Extremity Exercises

Home , Lying triceps extensions, Pectoralis major, Row (weight-lifting), Shoulder joint, Shoulder shrug, Triceps

Muscular Analysis of Upper Extremity Exercises • Upper extremity - often one of body's weakest areas • Strength & endurance in shoulder area Chapter 8 – Essential for improved appearance & posture Muscular Analysis of Upper – More efficient skill performance Extremity Exercises – Specific conditioning exercises & activities should be intelligently selected Manual of Structural Kinesiology R.T. Floyd, EdD, ATC, CSCS

Upper Extremity Activities Upper Extremity Activities

• Upper extremity • Typical weight room exercises – Limited use in modern culture concentrate onnly on anterior shoulder – Weakness can impair skill development & • Without balanced approach may lead to performance in common recreational strong & tight anterior muscles with weak activities & flexible muscles posteriorly – Appropriate base of muscular strength & • Analysis of exercises is critical to endurance essential for injury prevention & adequate skill development appropriate exercise prescription

Concepts for Analysis Concepts for Analysis

• Important to understand – Muscles work in paired opposition to an – Muscles are usually grouped together antagonistic group according to their concentric function • Aggregate muscle grouping activity example – Muscles work in paired opposition to an – In doing so, the triceps & anconeus may or antagonistic group may not be under tension – If there is no tension, then the lengthening is • Aggregate muscle grouping activity example passive caused totally by the elbow flexors – Elbow flexors work together as an agonist – If there is tension, then the elbow extensors group to cause flexion in opposition to the are contracting eccentrically to control the triceps brachii & anconeus (elbow extensors) amount & speed of lengthening – In this example elbow extensor are – Depending, these same muscle groups can cooperating in their lengthening to allow the function to control the exact opposite actions flexors to perform their task by contracting eccentrically

1 Concepts for Analysis Analysis of Movement

• From viewing an activity • Analyzing various exercises & sport – Determine which muscles are performing skills the movement – Break down all movements into phases – Know what type of contraction is occurring – Number of phases varies, usually 3 - 5 – Know what kind of exercises are – All sport skills will have at least appropriate for developing the muscles • Preparatory phase • Movement phase • Follow-through phase • Many begin with a stance phase & end with a recovery phase

Analysis of Movement Analysis of Movement

– Phase names varies from skill to skill to fit • Stance phase the various sports terminology – Allows athlete to assume a comfortable & – Names may vary depending upon body part balanced body position from which to initiate involved the sport skill – Major phases may also be divided even – Emphasis is on setting various joint angles in further correct positions with respect to one another • Ex. Baseball pitching preparatory phase is broken and to sport surface into early cocking & late cocking – Relatively static phase with fairly short ranges of motion involved

Analysis of Movement Analysis of Movement

• Preparatory phase • Movement phase – Often referred to as cocking or wind-up phase – Sometimes known as acceleration, – Used to lengthen the appropriate muscles so action, motion, or contact phase that they will be in position to generate more – Is the action part of the skill force & momentum when concentrically contract – Summation of force is generated in next phase directly to the ball, sport object, or – Most critical phase in leading toward the desired opponent result of activity – Usually characterized by near- – Becomes more dynamic as need for maximal concentric activity in explosiveness increases involved muscles

2 Analysis of Movement Analysis of Movement

• Follow-through phase • Follow-through phase – Begins immediately after climax of – Generally, the greater the movement phase acceleration in the movement phase, – Brings about negative acceleration of the greater the length & the involved limb or body segment importance of the follow-though – Often referred to as the deceleration phase phase – Body segment velocity progressively – Some athletes may begin follow- decreases over a wide range of motion through too soon • Usually attributable to high eccentric • Inappropriately cuts short the movement activity in muscles that were antagonist to phase muscles utilized in movement phase • Have less than desirable result in activity

Analysis of Movement Analysis of Movement

• Recovery phase • Baseball pitch skill analysis – used after follow-through to regain balance & – Stance phase begins when player assumes a position with ball in glove before receiving positioning to be ready for the next sport signal from catcher demand – Pitcher begins preparatory phase by – To a degree, muscles used eccentrically in extending throwing arm posteriorly & rotating follow-through phase to decelerate the body trunk to the right in conjunction with left hip or body segment will be used concentrically flexion in recovery to bring about the initial return to – Right shoulder girdle is fully retracted in a functional position combination with abduction & maximum external rotation of glenohumeral joint to complete this phase © 2007 McGraw-Hill Higher Education. All rights reserved. 8-15 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-16

Analysis of Movement Analysis of Movement

• Baseball pitch skill analysis • Baseball pitch skill analysis – Immediately following, movement phase – At this point, recovery phase begins, begins with forward movement of arm & enabling the player to reposition to field the continues until ball release batted ball – Follow-through phase begins at ball release as arm continues moving in same direction – In actual practice the movements of each established by movement phase until velocity joint in the body should be analyzed into the decreases to point that arm can safely various phases change movement direction – Deceleration of body & especially the arm is accomplished by high amounts of eccentric activity © 2007 McGraw-Hill Higher Education. All rights reserved. 8-17 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-18

3 The Kinetic Chain Concept The Kinetic Chain Concept • Our extremities consist of several bony • An extremity may be seen as representing an open kinetic chain if the segments linked by a series of joints distal end of the extremity is not fixed to – Bony segments & their linkage system of any surface joints may be likened to a chain – Allows any one joint in the extremity to move • Any one link in extremity may be moved or function separately without necessitating individually without significantly affecting other movement of other joints in the extremity links if chain is open or not attached at one end – Upper extremity examples include a shoulder shrug, deltoid raise (shoulder • If the chain is securely attached or closed, abduction), or a biceps curl substantial movement of any one link cannot – Lower extremity examples include seated occur without substantial and subsequent hip flexion, knee extension, & ankle movement of the other links dorsiflexion exercises

The Kinetic Chain Concept The Kinetic Chain Concept

• An extremity may be seen as representing an • When distal end of extremity is fixed, as in a open kinetic chain if the distal end of the push-up, dip, squat, or dead lift, extremity extremity is not fixed to any surface represents a closed kinetic chain – Movement of one joint cannot occur without – Core of the body & the proximal segment is causing predictable movements of other stabilized while the distal segment is free to move joints in extremity in space through a single plane – Involves body moving in relation to – Beneficial in isolating a particular joint to relatively fixed distal segment concentrate on specific muscle groups – Multiple joints are involved & numerous – Not very functional muscle groups must participate in causing • most physical activity, particularly for lower & controlling multiple plane movements extremity, requires multiple joint activity involving – Very functional numerous muscle groups simultaneously • strongly correlate to most physical activities

The Kinetic Chain Concept Conditioning Considerations

• In determining appropriate conditioning • Overload principle exercises, consider open versus closed – Within appropriate parameters, a muscle or muscle kinetic chain through analysis of skilled group increases in strength in direct proportion to movements the overload placed on it • Most sports involve closed-chain lower – The amount of overload applied varies significantly extremity activities & open-chain upper based on several factors extremity activities • An untrained person beginning a strength training program will make significant gains in – Many exceptions the amount of weight he/she is able to lift in the • Open-chain exercises generally isolate only first few weeks one segment, while closed-chain exercises • Mostly due to a refinement of neuromuscular work all segments in the chain, resulting in function, rather than an actual increase in conditioning of muscles crossing each joint muscle tissue strength

4 Conditioning Considerations Conditioning Considerations

• Overload principle • Overload principle • A well trained person will see relatively – Overload may be modified by changing any minor improvements in the amount of one or a combination of 3 different exercise weight that can be lifted over a much variables - frequency, intensity, or duration longer period of time – Increasing the speed of doing the exercise, – Amount & rate of progressive overload is the number of repetitions, the weight, & extremely variable and must be adjusted to more bouts of exercise are all ways to match the specific needs of the individual’s modify these variables in applying this exercise objectives principle

Conditioning Considerations Conditioning Considerations

• Overload principle • Overload principle – Overload is not always progressively increased – Exercise variables which may be manipulated – In certain periods of conditioning, the overload include should actually be prescriptively reduced or increased to improve the total results of the entire • number of sets per exercise program • repetitions per set • Periodization • types of exercises – Intentional variance in a training program at regular • number of exercises per training session intervals • rest periods between sets & exercises – Done to bring about optimal gains in physical • resistance used for a set performance – Designed so that the athlete will be at his/her peak • type of muscle contraction level during the most competitive part of the season • number of training sessions per day & per week

Conditioning Considerations Conditioning Considerations

SAID Principle SAID Principle – Example: if an individual were to undergo several • SSSpecific AAAdaptations to IIImposed weeks of strength training exercises for a particular DDDemands joint through a limited range of motion, the specific muscles involved in performing the strengthening – the body will gradually, over time, adapt exercises would improve primarily in the ability to very specifically to the various stresses & move against increased resistance through the overloads to which it is subjected specific range of motion utilized • applicable in every form of muscle training, as – Minimal strength gains beyond the range of motion utilized in the training would occur usually well as to the other systems of body – Other physical fitness components such as flexibility, cardiorespiratory endurance or muscular endurance would be enhanced minimally, if any

5 Conditioning Considerations Conditioning Considerations

SAID Principle SAID Principle – To achieve specific benefits, exercise programs • Adaptation may be positive or negative must be specifically designed for the desired – If demands are too minimal or administered too adaption infrequently over too long a time period, less than • Adaptation may be positive or negative, desired improvement will occur depending on whether or not correct • Conditioning programs & the exercises techniques are used and stressed in included should be analyzed to determine if conditioning program design & administration they are using the specific muscles for which – Inappropriate or excessive demands placed on the they were intended in the correct manner body in too short of a time span can result in injury

Conditioning Considerations Conditioning Considerations

Specificity Specificity • Muscular strength, muscular endurance, & • Addressing specific needs in designing an flexibility are not general body characteristics exercise program – Exercises for use in conditioning programs must be – They are specific to each body area & muscle group analyzed to determine their appropriateness for the • Specific needs of the individual must be individual's specific needs specifically addressed when designing an – Exercise program goals should be determined exercise program regarding specific areas of the body, preferred time to physically peak, & physical fitness needs such as – Often it is necessary to analyze an individual's strength, muscular endurance, flexibility, exercise & skill technique to specifically design an cardiorespiratory endurance, body composition, etc. exercise program to meet his/her needs

Conditioning Considerations Muscular Development

Specificity • One does not necessarily develop adequate • Addressing specific needs in designing an muscular strength, endurance, & flexibility exercise program through participation in sport activities – After establishing goals a regimen incorporating the • One needs to develop muscular strength, overload variables of frequency, intensity, & duration endurance, & flexibility in order to be able to may be prescribed to include the entire body or participate safely & effectively in sport activities specific areas in a manner to address the improvement of the preferred physical fitness • Adequate muscular strength, endurance, & components flexibility of the entire body from head to toe – Regular observation & follow-up exercise analysis is should be developed through correctly necessary to ensure proper adherence to correct employing the appropriate exercise principles technique

6 Muscular Development Valsalva Maneuver

• Development should start at an early age & • Holding breath while bearing down to lift heavy continue throughout the school years weights or trying to exhale against a closed • Fitness tests results indicate there is need for epiglottis considerable improvement in this area – Thought to enhance lifting ability • Adequate muscular strength & endurance are • Causes dramatic blood pressure increase important in the adult years for the activities of followed by equally dramatic drop daily living, as well as job-related requirements – Can cause lightheadedness & fainting and recreational needs – Lead to complications in heart disease patients • Many back pains and other physical ailments • Do not use Valsalva, instead breath could be avoided through proper maintenance rhythmically & consistent of the musculoskeletal system • Exhale during lifting & inhale during lowering

Shoulder pull Shoulder Pull Joint Action Agonists Action Agonists • Maintain attempt to pull interlocked Wrist & Extension Agon. - wrist & hand Flexion Agon. - wrist & hand flexors hand extensors Ant. - wrist & hand extensors fingers apart for 5 to 20 seconds Ant. - wrist & hand flexors • Isometric exercise Elbow Extension Agon. - triceps brachii, Flexion Agon. - biceps brachii, anconeus brachialis, brachioradialis – Antagonistic contraction is as strong as the Ant. - biceps brachii, Ant. - triceps brachii, anconeus agonist contraction brachialis, brachioradialis – Agonists in right upper extremity are Shoulder Abduction Agon. - deltoid & Adduction Agon. - teres major, latissimus antagonistic to agonists in left upper extremity joint supraspinatus dorsi, pectoralis major Ant. - teres major, latissimus Ant. - deltoid & supraspinatus & vice versa dorsi, pectoralis major – Isometric contractions of wrist, hand, elbow, Shoulder Adduction & Agon. - rhomboid & trapezius Abduction Agon. - serratus anterior, shoulder joint, & shoulder girdle muscles girdle depression Ant. - serratus anterior, & elevation pectoralis minor, trapezius pectoralis major, trapezius (upper & middle) – Strength of contraction depends on angle of (upper & middle) Ant. - rhomboid & trapezius pull & leverage of the joint involved

Arm Curl Arm Curl

Joint Action Agonists in Lifting Action Agonists in Lowering • Subject stands Wrist & Flexion Wrist & hand flexors (isometric Flexion Wrist & hand flexors (isometric hand contraction) contraction) • Barbell is held in hands Flexor carpi radialis Flexor carpi radialis with palms to front Flexor carpi ulnaris Flexor carpi ulnaris Palmaris longus Palmaris longus • Barbell is curled upward Flexor digitorum profundus Flexor digitorum profundus Flexor digitorum superficialis Flexor digitorum superficialis & forward until elbows Flexor pollicis longus Flexor pollicis longus Elbow Flexion Elbow flexors Extension Elbow flexors (eccentric are completely flexed Biceps brachii contraction) Brachialis Biceps brachii • Return to starting Brachioradialis Brachialis position Brachioradialis

7 Triceps Extension Triceps Extension

• Use opposite hand to assist Joint Action Agonists in Lifting Action Agonists in Lowering Wrist Flexion Wrist & hand flexors Flexion Wrist & hand flexors (isometric in maintaining full shoulder & (isometric contraction) contraction) hand Flexor carpi radialis Flexor carpi radialis flexion Flexor carpi ulnaris Flexor carpi ulnaris • Subject begins with elbow Palmaris longus Palmaris longus Flexor digitorum profundus Flexor digitorum profundus in full flexion Flexor digitorum superficialis Flexor digitorum superficialis Flexor pollicis longus Flexor pollicis longus • Elbow is extended until fully Elbow Extension Elbow extensors Flexion Elbow extensors (eccentric straight with dumbbell Triceps brachii contraction) Anconeus Triceps brachii overhead Anconeus • Return to starting position

Barbell Press Barbell Press Joint Action Agonists in Lifting Wrist & hand Flexion Wrist & hand flexors (isometric contraction) • A.K.A. as overhead or military Flexor carpi radialis press Flexor carpi ulnaris Palmaris longus • Barbell is held high in front of Flexor digitorum profundus Flexor digitorum superficialis chest, with palms facing Flexor pollicis longus forward, feet comfortably Elbow Extension Elbow extensors Triceps brachii spread, back & legs straight Anconeus Shoulder Flexion Shoulder joint flexors • Barbell is pushed upward until Pectoralis major (clavicular head or upper fibers) arms are fully flexed overhead Anterior deltoid Coracobrachialis • Return to starting position Biceps brachii Shoulder girdle Upward rotation & Shoulder girdle upward rotators & elevators elevation Trapezius Levator scapulae 8-45 8-46 © 2007 McGraw-Hill Higher Education. All rights reserved. © 2007 McGraw-Hill Higher Education. All rights reserved. Serratus anterior

Barbell Press Chest Press (bench press) Joint Action Agonists in Lowering Wrist & Flexion Wrist & hand flexors (isometric contraction) hand Flexor carpi radialis • Subject lies supine on exercise Flexor carpi ulnaris Palmaris longus bench Flexor digitorum profundus Flexor digitorum superficialis • Subject grasps barbell & Flexor pollicis longus Elbow Extension Elbow extensors (eccentric contraction) presses weight upward Triceps brachii through full range of arm & Anconeus Shoulder Flexion Shoulder joint flexors (eccentric contraction) shoulder movement Pectoralis major (clavicular head or upper fibers) Anterior deltoid • Weight is then lowered to Coracobrachialis Biceps brachii starting position Shoulder Upward rotation Shoulder girdle upward rotators & elevators (eccentric contraction) girdle & elevation Trapezius Levator scapulae © 2007 McGraw-Hill Higher Education. All rights reserved.Serratus anterior 8-47 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-48

8 Chest Press (bench press) Joint Action Agonists in Lifting Action Agonists in Lowering Chin-up (pull-up) Wrist & Flexion Wrist & hand flexors Flexion Wrist & hand flexors (isometric hand (isometric contraction) contraction) Flexor carpi radialis Flexor carpi radialis Flexor carpi ulnaris Flexor carpi ulnaris • Subject grasps Palmaris longus Palmaris longus Flexor digitorum profundus Flexor digitorum profundus horizontal bar with Flexor digitorum superficialis Flexor digitorum superficialis Flexor pollicis longus Flexor pollicis longus palms away from face Elbow Extension Elbow extensors Flexion Elbow extensors (eccentric Triceps brachii contraction) • From hanging position, Anconeus Triceps brachii Anconeus subject pulls up until Shoulder Flexion & Shoulder flexors & horizontal Extension Shoulder joint flexors & horizontal horizontal adductors & adductors (eccentric contraction) the chin is over the bar adduction Pectoralis major horizontal Pectoralis major Anterior deltoid abduction Anterior deltoid • Return to starting Coracobrachialis Coracobrachialis Biceps brachii Biceps brachii position Shoulder Abduction Shoulder girdle abductors Adduction Shoulder girdle abductors (eccentric girdle Serratus anterior contraction) Pectoralis minor Serratus anterior Pectoralis minor © 2007 McGraw-Hill Higher Education. All rights reserved. 8-49 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-50

Chin -up (pull -up) Chin -up (pull -up) Joint Action Agonists in Pulling up Joint Action Agonists in Lowering Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Wrist & Flexion Wrist & hand flexors (isometric contraction) hand 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 Elbow Flexion Elbow flexors Elbow Extension Elbow flexors (eccentric contraction) Biceps brachii Biceps brachii Brachialis Brachialis Brachioradialis Brachioradialis Shoulder Flexion Shoulder joint extensors (eccentric contraction) Shoulder Extension Shoulder joint extensors Latissimus dorsi Latissimus dorsi Teres major Teres major Posterior deltoid Posterior deltoid Pectoralis major Pectoralis major Triceps brachii (long head) Triceps brachii (long head) Shoulder Elevation, Shoulder girdle adductors, depressors, & downward rotators (eccentric Shoulder Adduction, Shoulder girdle adductors, depressors, & downward rotators girdle abduction, & contraction) girdle depression, & Trapezius (lower & middle) upward Trapezius (lower & middle) downward Pectoralis minor rotation Pectoralis minor © 2007 McGraw-Hill Higherrotation Education. All rights reserved. 8-51 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-52 Rhomboids Rhomboids

Latissimus Pull (lat pull) Joint Action Agonists in Pull down Latissimus Pull (lat pull) Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris • Subject, sitting, reaches up Palmaris longus & grasps a horizontal bar Flexor digitorum profundus Flexor digitorum superficialis • Subject pulls bar down to a Flexor pollicis longus Elbow Flexion Elbow flexors position behind the neck & Biceps brachii shoulders Brachialis Brachioradialis • Bar is returned slowly to Shoulder Adduction Shoulder joint adductors Pectoralis major the starting position Posterior deltoid Latissimus dorsi Teres major Subscapularis Shoulder Adduction, Shoulder girdle adductors, depressors, and downward rotators girdle depression, & Trapezius (lower & middle) downward Pectoralis minor © 2007 McGraw-Hill Higher Education. All rights reserved. 8-53 © 2007 McGraw-Hill Higherrotation Education. All rights reserved. 8-54 Rhomboids

9 Latissimus Pull (lat pull) Joint Action Agonists in Return Wrist & Flexion Wrist & hand flexors (isometric contraction) Push-up hand Flexor carpi radialis Flexor carpi ulnaris Palmaris longus • Subject lies prone on floor Flexor digitorum profundus Flexor digitorum superficialis with legs together, palms Flexor pollicis longus touching floor, and the hands Elbow Extension Elbow flexors (eccentric contraction) Biceps brachii pointed forward & Brachialis approximately under the Brachioradialis Shoulder Abduction Shoulder joint adductors (eccentric contraction) shoulders Pectoralis major Posterior deltoid • Keeping back & legs straight, Latissimus dorsi subject pushes up to the up Teres major Subscapularis position Shoulder Abduction, Shoulder girdle adductors, depressors, & downward rotators (eccentric girdle elevation, & contraction) • Return to starting position upward Trapezius (lower & middle) rotation © 2007 McGraw-Hill Higher Education. All rightsPectoralis reserved. minor 8-55 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-56 Rhomboids

Push-up (fingertip) Joint Action Agonists in Lifting Action Agonists in Lowering Prone Row Wrist & Flexion Wrist & hand flexors Flexion Wrist & hand flexors (isometric hand (isometric contraction) contraction) Flexor carpi radialis Flexor carpi radialis Flexor carpi ulnaris Flexor carpi ulnaris • A.K.A. as bent-over row Palmaris longus Palmaris longus • Subject is kneeling on a bench using Flexor digitorum profundus Flexor digitorum profundus Flexor digitorum superficialis Flexor digitorum superficialis contralateral arm to support the body Flexor pollicis longus Flexor pollicis longus Elbow Extension Elbow extensors Flexion Elbow extensors (eccentric • Involved arm is free from contact with floor Triceps brachii contraction) • With dumbbell in hand, arm & shoulder Anconeus Triceps brachii Anconeus hanging straight to the floor, subject Shoulder Horizontal Shoulder joint horizontal Horizontal Shoulder joint horizontal adductors Adduction adductors abduction (eccentric contraction) adducts shoulder girdle & horizontally Pectoralis major Pectoralis major abducts shoulder joint Anterior deltoid Anterior deltoid Biceps brachii Biceps brachii • Then slowly lower dumbbell to the starting Coracobrachialis Coracobrachialis position Shoulder Abduction Shoulder girdle abductors Adduction Shoulder girdle abductors (eccentric girdle Serratus anterior contraction) Pectoralis minor Serratus anterior © 2007 McGraw-Hill Higher Education. All rights reserved. Pectoralis minor 8-57 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-58

Prone Row Joint Action Agonists in Pulling up Action Agonists in Lowering Web Sites Hand Flexion Hand flexors (isometric Flexion Hand flexors (isometric contraction) contraction) Flexor digitorum profundus American College of Sports Medicine Flexor digitorum profundus Flexor digitorum superficialis Flexor digitorum Flexor pollicis longus www.acsm.org superficialis – Scientific research, education, and practical applications of Flexor pollicis longus sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life Elbow Flexion Passive flexion occurs as Extension Passive extension occurs as the Concept II the arm becomes parallel to arm becomes perpendicular to http://www.concept2.com/05/training/training/gettingstarted.asp the floor due to gravity the floor due to gravity – Information on the technique of rowing and the muscles used. Shoulder Horizontal Shoulder joint horizontal Horizontal Shoulder joint horizontal abductors abduction abductors Adduction (eccentric contraction) Fitness World Posterior deltoid Posterior deltoid www.fitnessworld.com Infraspinatus Infraspinatus – The information at this site is about fitness in general and Teres minor Teres minor includes access to Fitness Management magazine. Latissimus dorsi Latissimus dorsi Shoulder Adduction Shoulder girdle adductors Abduction Shoulder girdle adductors (eccentric girdle Trapezius (lower & middle) contraction) Rhomboids Trapezius (lower & middle) Rhomboids © 2007 McGraw-Hill Higher Education. All rights reserved. 8-59 © 2007 McGraw-Hill Higher Education. All rights reserved. 8-60

10 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 Runner Girl.com – Describes specific injuries and how to properly rehab with www.runnergirl.com weights – Strengthening and stretching exercises as well as other health Physician and Sports Medicine: Weight Training Injuries and fitness information for women www.physsportsmed.com/issues/1998/03mar/laskow2.htm – Article that is about upper body injuries and how to strengthen the upper body