Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Upper Body Resistance Training
Document related concepts
no text concepts found
Transcript
5/12/2011 Upper Body Resistance Training Resistance training is a matter of physics as much as it is biomechanics. All forces other than God can be classified as either a push or a pull. Muscles only pull. However some combinations of muscle pulls and resulting joint motions will create a pushing force. Therefore all compound upper body resistance training exercises can be classified as either a push or a pull as opposed to relating them to a specific muscle group. Isolated joint motion exercises can also be classified by their joint motion versus the muscles we may be targeting. Muscles Used Serratus Anterior Pectoralis Minor Subclavius Pectoralis Major Anterior Deltoid Coracobrachialis Biceps Brachia Observations Scapular-Humeral Rhythm Scapular Thoracic Rhythm Median & Horizontal Plane Pushing Movements 1 5/12/2011 Muscles Used Serratus Anterior Pectoralis Minor Subclavius Pectoralis Major Anterior Deltoid Coracobrachialis Biceps Brachia Observations Scapular-Humeral Rhythm Scapular Thoracic Rhythm Median & Horizontal Plane Pushing Movements Muscles Used Scapular Retractors Mid Trappezius Rhomboids Posterior Deltoid Posterior Rotator Cuff Latissimus Dorsi? Teres Major? Observations Scapular-Humeral Rhythm Scapular Thoracic Rhythm Median & Horizontal Plane Pulling Movements Muscles Used Scapular Retractors Mid Trappezius Rhomboids Posterior Deltoid Posterior Rotator Cuff Latissimus Dorsi? Teres Major? Observations Scapular-Humeral Rhythm Scapular Thoracic Rhythm Median & Horizontal Plane Pulling Movements 2 5/12/2011 Muscles Used Levator Scapulae Upper Trappezius Upper Rhomboids Scalenes Observations Elevation & Protraction Elevation & Retraction Elevation & Upward Rotation Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal & Median Plane Pulling & Pushing Movements Muscles Used Levator Scapulae Upper Trappezius Upper Rhomboids Scalenes Observations Elevation & Protraction Elevation & Retraction Elevation & Upward Rotation Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal & Median Plane Pulling & Pushing Movements Muscles Used Lower Trappezius Pectoralis Minor Latissimus Dorsi Teres Major Posterior Deltoid? Observations Depression & Retraction Depression & Downward Rot. Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median & Horizontal Pulling Movements 3 5/12/2011 Muscles Used Lower Trappezius Pectoralis Minor Latissimus Dorsi Teres Major Posterior Deltoid? Observations Depression & Retraction Depression & Downward Rot. Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median & Horizontal Plane Pulling Exercises Muscles Used Upper Trappezius Levator Scapulae Upper Rhomboids Scalenes Observations Upward Rotation, Elevation & Protraction. Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median, Horizontal Plane Pushing Movements Muscles Used Upper Trappezius Levator Scapulae Upper Rhomboids Scalenes Observations Upward Rotation, Elevation & Protraction. Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median, Horizontal Plane Pushing Movements 4 5/12/2011 Muscles Used Rhomboids Levator Scapulae Lower Trappezius Pectoralis Minor Latissimus Dorsi, Teres Major Posterior Deltoid? Observations Downward Rot. & Depression Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median, Horizontal Plane Pulling Movements Muscles Used Rhomboids Levator Scapulae Lower Trappezius Pectoralis Minor Latissimus Dorsi, Teres Major Posterior Deltoid? Observations Downward Rot. & Depression Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal, Median, Horizontal Plane Pulling Movements Muscles Used Anterior Deltoid Pectoralis Major (Clavicular Fibers) Coracobrachialis Biceps Brachia (Long Head) Scapular Protractors Scapular Elevators Observations AROM 145-175 degrees Scapular Humeral Rhythm Scapular Thoracic Rythm Median Plane Pushing Movements 5 5/12/2011 Muscles Used Anterior Deltoid Pectoralis Major (Clavicular Fibers) Coracobrachialis Biceps Brachia (Long Head) Scapular Protractors Scapular Elevators Observations AROM 145-175 degrees Scapular Humeral Rhythm Scapular Thoracic Rythm Median Plane Pushing Movements Muscles Used Latissimus Dorsi Teres Major Posterior Deltoid Posterior Rotator Cuff Scapular Retractors Observations AROM 25-40 Degrees Extension past Neutral Scapular-Humeral Rhythm Scapular Thoracic Rythm Median Plane Pulling Movements Muscles Used Latissimus Dorsi Teres Major Posterior Deltoid Posterior Rotator Cuff Scapular Retractors Observations AROM 25-40 Degrees Extension past Neutral Scapular-Humeral Rhythm Scapular Thoracic Rythm Median Plane Pulling Movements 6 5/12/2011 Muscles Used Deltoid Superior Rotator Cuff Biceps Brachia (Long Head) Scapular Elevators Scapular Upward Rotators Observations AROM 80-120 Degrees Abduction w/ Sh. Rotation Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal Plane Movements Muscles Used Deltoid Superior Rotator Cuff Biceps Brachia (Long Head) Scapular Elevators Scapular Upward Rotators Observations AROM 80-120 Degrees Abduction w/ Sh. Rotation Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal Plane Movements Muscles Used Latissimus Dorsi Teres Major Pectorlis Major (Lower Fibers) Deltoid ? Rotator Cuff? Scapular Depressors Scapular Int. & Downward Rot. Observations AROM 5-20 deg.(w sh. Flexed) Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal Plane Movements Life and Exercise Function 7 5/12/2011 Muscles Used Latissimus Dorsi Teres Major Pectorlis Major (Lower Fibers) Deltoid ? Rotator Cuff? Scapular Depressors Scapular Downward & Int. Rot. Observations AROM 5-20 deg.(w sh. Flexed) Scapular-Humeral Rhythm Scapular Thoracic Rhythm Frontal Plane Movements Life and Exercise Function Muscles Used Posterior Deltoid Posterior Rotator Cuff Latissimus Dorsi? Teres Major? Triceps (Long Head) Scapular Retractors Observations AROM 20-30 degrees With scapular retraction Scapular-Humeral Rhythm Scapular Thoracic Rhythm Horizontal Plane Movements Life and Exercise Function Muscles Used Posterior Deltoid Posterior Rotator Cuff Latissimus Dorsi? Teres Major? Triceps (Long Head) Scapular Retractors Observations AROM 20-30 degrees With scapular retraction Scapular-Humeral Rhythm Scapular Thoracic Rhythm Horizontal Plane Movements Life and Exercise Function 8 5/12/2011 Muscles Used Pectoralis Major Anterior Deltoid Subclavius Coracobrachialis Biceps Brachia Scapular Protractors Observations AROM 75-85 / 90-165 degrees w.o./ w. scapular protraction Scapular-Humeral Rhythm Scapular Thoracic Rhythm Horizontal Plane Movements Life and Exercise Functionises Muscles Used Pectoralis Major Anterior Deltoid Subclavius Coracobrachialis Biceps Brachia Scapular Protractors Observations AROM 75-85 / 90-165 degrees w.o./ w. scapular protraction Scapular-Humeral Rhythm Scapular Thoracic Rhythm Horizontal Plane Movements Life and Exercise Function Muscles Used Subscapularis Pectoralis Major, Ant. Deltoid Latissimus Dorsi,Teres Major Scapular Protractors Observations AROM 60-75 degrees Int. Rotation & Sh. Positioning Ext. Rotation Resistors Scapular-Humeral Rhythm Scapular Thoracic Rhythm Transverse Plane Movements Life and Exercise Function 9 5/12/2011 Muscles Used Subscapularis Pectoralis Major, Ant. Deltoid Latissimus Dorsi,Teres Major Scapular Protractors Observations AROM 60-75 degrees Int. Rotation & Sh. Positioning Ext. Rotation Resistors Scapular-Humeral Rhythm Scapular Thoracic Rhythm Transverse Plane Movements Life and Exercise Function Muscles Used Infraspinatus Teres Minor Posterior Deltoid Scapular Retractors Observations AROM 80-95 degrees Ext. Rotation & Sh. Positioning Int. Rotation Resistors Scapular-Humeral Rhythm Scapular Thoracic Rhythm Transverse Plane Movements Life and Exercise Function Muscles Used Infraspinatus Teres Minor Posterior Deltoid Scapular Retractors Observations AROM 80-95 degrees Ext. Rotation & Sh. Positioning Int. Rotation Resistors Scapular-Humeral Rhythm Scapular Thoracic Rhythm Transverse Plane Movements Life and Exercise Function 10 5/12/2011 Muscles Used Biceps Brachii Brachioradialis Brachialis Shoulder Flexors? Scapular Stabilizers? Observations AROM 145-160 degrees Flexion & Radius Positioning Flexion & Shoulder Movement Flexion & Scapular Action Median Plane Movements Life and Exercise Function Muscles Used Biceps Brachii Brachioradialis Brachialis Shoulder Flexors? Scapular Stabilizers? Observations AROM 145-160 degrees Flexion & Radius Positioning Flexion & Shoulder Movement Flexion & Scapular Action Median Plane Movements Life and Exercise Function Muscles Used Triceps Braccii Long head, Lateral Head, Medial Anconeus Shoulder Extensors? Scapular Stabilizers? Observations AROM 5 - (-5) Degrees Extension & Radius Positioning Extension & Shoulder Movement Extension & Scapular Action Median Plane Movements Life and Exercise Function 11 5/12/2011 Muscles Used Triceps Braccii Long head, Lateral Head, Medial Anconeus Shoulder Extensors? Scapular Stabilizers? Observations AROM 5 - (-5) Degrees Extension & Radius Positioning Extension & Shoulder Movement Extension & Scapular Action Median Plane Movements Life and Exercise Function Muscles Used Biceps Brachii Supinator Shoulder External Rotators? Scapular Stabilizers? Observations AROM 80-95 degrees Supination & Shoulder Movement Supination & Wrist Stability Horizontal Plane Movements Life and Exercise Function Muscles Used Pronator Teres Pronator Quadratus Brachioradialis Shoulder Internal Rotators? Scapular Stabilizers? Observations AROM 60-75 degrees Pronation & Shoulder Movement Pronation & Wrist Stability Horizontal Plane Movements Life and Exercise Function 12 5/12/2011 Muscles Used Flexor Carpi Radialis Palmaris Longus Flexor Carpi Ulnaris Elbow Flexors? Sh. & Scapular Stabilizers? Observations AROM 80-95 degrees Carpal & Phalanges Positioning Wrist & Elbow Movement Wrist & Shoulder Stability Median Plane Movements Life and Exercise Function Muscles Used Extensor Carpi Radialis Longus Extensor Carpi Radialis Brevis Extensor Carpi Ulnaris Elbow Flexors? Sh. & Scapular Stabilizers? Observations AROM 70-85 degrees Carpal & Phalanges Positioning Wrist & Elbow Movement Wrist & Shoulder Stability Median Plane Movements Life and Exercise Function Muscles Used Flexor Carpi Radialis Extensor Carpi Radialis Longus Extensor Carpi Radialis Brevis Sh. & Scapular Stabilizers? Observations AROM 20-30 degrees Carpal & Phalanges Positioning Wrist Abduction & Extension Wrist Adductor Resistors Shoulder & Scapular Movement Frontal Plane Movements Life and Exercise Function 13 5/12/2011 Muscles Used Flexor Carpi Ulnaris Extensor Carpi Ulnaris Sh. & Scapular Stabilizers? Observations AROM 40-50 degrees Carpal & Phalanges Positioning Wrist Adduction & Flexion Wrist Abductor Resistors Shoulder & Scapular Movement Frontal Plane Movements Life and Exercise Function Everett Aaberg Co-Owner, TELOS Fitness Center Founder & Director of The Ortho-Kinetics Institute www.telosfitnesscenter.com 14
Related documents