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Download 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 • Whether the muscle is lengthening or shortening during movement determines contraction type Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises – 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. 13-1 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscular Analysis of Trunk & Lower Extremity Exercises Muscular Analysis of Trunk & Lower Extremity Exercises • Concentric contractions • Quadriceps contracts eccentrically when the body slowly lowers in a weightbearing movement through lower extremity action – shortening contraction of muscles against gravity or resistance • Eccentric contraction 13-2 – functions as a decelerator to knee joint flexion in weight-bearing movements by contracting eccentrically to prevent too rapid of a downward movement – muscle lengthens under tension to control the joints moving with gravity or resistance • 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 1 Muscular Analysis of Trunk & Lower Extremity Exercises Free Weight-Training Exercises • Quadriceps function in squatting • 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 – 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. – Thorough knowledge of muscles being used is essential 13-5 Sit-up, bent knee Sit-up, bent knee Curling phase to sitting-up position • 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. 13-6 © 2007 McGraw-Hill Higher Education. All rights reserved. Joint Action Agonists Cervical Flexion Cervical spine flexors spine Sternocleidomastoid 13-7 Rotating to right phase Action Agonists Maintenance Cervical spine flexors (isometric contraction) of cervical Sternocleidomastoid flexion Trunk Flexion Trunk flexors Rectus abdominis External oblique abdominal Internal oblique abdominal Right lumbar Right lumbar rotators rotation R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae Hip Flexion Hip flexors Iliopsoas Rectus femoris Pectineus Maintenance Hip flexors (isometric of hip flexion contraction) Iliopsoas Rectus femoris 13-8 Pectineus © 2007 McGraw-Hill Higher Education. All rights reserved. 2 Sit-up, bent knee Return phase to sitting-up position Joint Action Agonists Action Cervical Maintenance Cervical spine flexors Extension (isometric contraction) spine of cervical Sternocleidomastoid flexion Trunk Hip Left lumbar rotation to neutral position Right lumbar rotators (eccentric contraction) Extension R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae Maintenance Hip flexors of hip flexion Iliopsoas Rectus femoris Pectineus Alternating Prone Extensions Return phase to starting position Agonists Cervical spine flexors (eccentric contraction) Sternocleidomastoid Trunk flexors (eccentric contraction) Rectus abdominis External oblique abdominal Internal oblique abdominal Extension Hip flexors (eccentric contraction) Iliopsoas Rectus femoris Pectineus © 2007 McGraw-Hill Higher Education. All rights reserved. 13-9 • 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 Alternating Prone Extensions Joint Action Shoulder Flexion Agonists in Lifting Shoulder joint flexors Action Extension Pectoralis major (clavicular head or upper fibers) Deltoid Coracobrachialis Biceps brachii Shoulder Adduction girdle Trunk Extension Shoulder girdle adductors Trunk extensors Erector spinae Splenius Quadratus lumborum Hip Extension Hip extensors Gluteus maximus Semitendinosus Semimembranosus © 2007 McGraw-Hill Higher Education. All rights reserved. Biceps femoris Squat Agonists in Lowering Shoulder joint flexors (eccentric contraction) Pectoralis major (clavicular head or upper fibers) Deltoid Coracobrachialis Biceps brachii Abduction Trapezius Rhomboids Shoulder girdle adductors (eccentric contraction) Trapezius Rhomboids Flexion (return to neutral relaxed position) Trunk & cervical spine extensors (eccentric contraction) Flexion (return to neutral relaxed position) Hip extensors (eccentric contraction) Erector spinae Splenius Quadratus lumborum Gluteus maximus Semitendinosus Semimembranosus Biceps femoris 13-10 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-11 • Participant places a barbell on the shoulders behind the neck and grasps it with palmsforward 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 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-12 3 Squat Joint Hip Action Flexion Knee Flexion Dead Lift Agonists in Lowering Action Agonists in Lifting Hip extensors (eccentric Extension contraction) Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Hip extensors Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee extensors (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Extension Knee extensors Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Plantar flexion Plantar flexors Gastrocnemius Soleus Ankle Dorsiflexion Plantar flexors (eccentric contraction) Gastrocnemius © 2007 McGraw-Hill Higher Education. All rights reserved. Soleus 13-13 • 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 Dead Lift Joint Action Wrist & hand Flexion Dead Lift Agonists in Lifting Joint Wrist & hand flexors (isometric contraction) Wrist & hand Action Flexion Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Trunk Hip Maintenance of extension Trunk extensors (isometric contraction) Extension Hip extensors Extension Trunk Erector spinae (sacrospinalis) Quadratus lumborum Hip Maintenance of extension Trunk extensors (isometric contraction) Flexion Hip extensors (eccentric contraction) © 2007 McGraw-Hill Higher Education. All rights reserved. Erector spinae (sacrospinalis) Quadratus lumborum Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Agonists in Lowering Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee 13-14 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-15 Flexion © 2007 McGraw-Hill Higher Education. All rights reserved. Knee extensors (quadriceps) (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis 13-16 4 Isometric Exercises Abdominal Contraction • An exercise technique in which there is contraction of muscle groups with no appreciable muscle shortening • Participant contracts anterior abdominal region muscles as strongly as possible without moving the trunk or hips – 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 710 seconds for a training effect – – – – 13-17 © 2007 McGraw-Hill Higher Education. All rights reserved. 13-18 © 2007 McGraw-Hill Higher Education. All rights reserved. Leg Lifter Leg Lifter Joint • 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. Rectus abdominis External oblique abdominal Internal oblique abdominal Transversus abdominis Agonists in Right – Attempting Upward Action Agonists in Left – Resisting Upward Ankle Dorsiflexion Ankle dorsiflexors Tibialis anterior Extensor hallucis longus Extensor digitorum longus Peroneus tertius Plantar Flexion Plantar flexors Gastrocenemius Soleus Knee Extension Flexion Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimbranosus Hip 13-19 Action Flexion Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Hip flexors Iliopsoas Rectus femoris Pectineus Sartorius © 2007 McGraw-Hill Higher Education. All rights reserved. Tensor fasciae latae Extension Hip extensors Gluteus maximus Biceps femoris Semitendinosus Semimbranosus 13-20 5 Hip Sled Hip Sled Joint • 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. Action Ankle Plantar flexion 13-21 Agonists in Pushing Agonists in Lowering Knee Extension Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Flexion Knee extensors (quadriceps) (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Hip Flexion Hip extensors (eccentric contraction) Biceps femoris Semimembranosus Semitendinosus 13-22 Gluteus maximus Extension Hip extensors Biceps femoris Semimembranosus Semitendinosus Gluteus maximus © 2007 McGraw-Hill Higher Education. All rights reserved. Rowing Exercise Rowing Exercise Joint Action Foot Plantar & flexion ankle • 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 Agonists in arm pull/leg push Ankle plantarflexors Gastrocnemius Soleus 13-23 Action Agonists in return to starting Dorsiflexion Ankle dorsiflexors Tibialis anterior Extensor hallucis longus Extensor digitorum longus Peroneus tertius Knee Extension Quadriceps (knee extensors) Flexion Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimembranosus Hip Flexion Hip flexors Iliopsoas Rectus femoris Pectineus Flexion Trunk flexors Rectus abdominis Internal oblique abdominal 13-24 External oblique abdominal Extension Hip extensors Gluteus maximus Biceps femoris Semimembranosus Semitendinosus Trunk Extension Trunk extensors Erector spinae © 2007 McGraw-Hill Higher Education. All rights reserved. Action Ankle plantar flexors Dorsiflexion Ankle plantar flexors (eccentric contraction) Gastrocnemius Gastrocnemius Soleus Soleus © 2007 McGraw-Hill Higher Education. All rights reserved. 6 Rowing Exercise Joint Action Agonists in arm pull/leg push Shoulder Adduction, Shoulder girdle adductors, downward girdle downward rotators, & depressors rotation, & Trapezius (lower) depression Rhomboid Pectoralis minor Shoulder Extension joint Elbow joint Flexion Wrist & hand Flexion Shoulder joint extensors Latissimus dorsi Teres major Posterior deltoid Teres minor Infraspinatus Elbow joint flexors Biceps brachii Brachialis Brachioradialis Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis © 2007 McGraw-Hill Higher Education. All rights reserved. Flexor pollicis longus Action Abduction, upward rotation, & elevation Flexion Agonists in return to starting Shoulder girdle adductors, downward rotators, & depressors (eccentric contraction) Trapezius (lower) Rhomboid Pectoralis minor Shoulder joint extensors (eccentric contraction) Latissimus dorsi Teres major Posterior deltoid Teres minor Infraspinatus Extension Elbow joint flexors (eccentric contraction) Biceps brachii Brachialis Brachioradialis Wrist & hand flexors (isometric Flexion contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus 13-25 7
