Download File - Hi I`m Cortnee

Advanced Strength Training
Name:___Cortneé_Williams__________________
Date:___11/18/2013_______________________
Statement of Activity:
In this section you must identify the activity that you are analyzing. In your statement you
must identify all critical elements / segments of the activity. If you are analyzing a sport,
you must identify the player position and all critical elements of the activity.
Collegiate Cheerleader
 Base
Age

18-22
Goal
 To eventually be able to do an All Girl one-man stunts
Critical Element
 Lifting
 Gripping
 Catching
Biomechanical Analysis
Lifting
Joint
Joint Action
Prime-Mover
Right Talocrural
Slight Dorsiflexion
into slight
Plantarflexion
Slight Dorsiflexion
into slight
Plantarflexion
Extension
Tibialis Anterior;
Gastrocnemius/
Gastrocnemius/Soleus Soleus;
Tibialis Anterior
Tibialia Anterior
Gastrocnemius/
Soleus
Quadriceps
Hamstrings
Extension
Quadriceps
Hamstrings
Extension
Gluteus Maximus;
Hamstrings
Gluteus Maximus;
Hamstrings
Rectus Abdominus;
Transverse
Abdominus;
Obliques; Back
extensors
Erector Spinae;
Rectus Abdominus;
Illiopsoas,
Quadriceps
Illiopsoas,
Quadriceps
Same
Left
Talocrural
Right
Knee
Left
Knee
Right
Hip
Left
Hip
L- Spine
Thoracic Spine
Extension
Neutral
Neutral
Opposing Muscle
Groups
Same
Joint Pattern of Limb /
ROM Resistance Contracti
on
Velocity
5100-125lbs Fast
10%
Flyer
Type of
ContrFasa
ction
510%
100-125lbs Fast
Flyer
Concentric
8590%
8590%
10%
100-125lbs
Flyer
100-125lbs
Flyer
100-125lbs
Flyer
100-125lbs
Flyer
100-125lbs
Flyer
Fast
Concentric
Fast
Concentric
Fast
Concentric
Fast
Concentric
Static
Isometric
100-125lbs Static
Flyer
Isometric
10%
0%
0%
Concentric
C-Spine
Neutral
Obliques
Splenius cervicis,
longissimus cervicis;
upper trapezius;
Sternocleidomastoid;
Scalenes
Same
Scalenes,
Sternocleidomastiod
Deltiods, pec major,
Glenohumeral
Flexion
R/L Elbow
Extension
R/L Wrist
Extension/Supination
Opposite Scalenes,
Sternocledomastoid
Latissimus dorsi,
teres major,
Triceps Brachii;
Biceps Brachii
Brachioradialis;
Brachialis
Extensor carpi
Flexor carpi
radialis, Extensor
radialis,
carpi ulnaris,
Flexor capri
Extensor digitorum
ulnaris,
superificial; Supinator Brachioradialis,
Flexor digitorum
superficials;
Pronator
Joint
Joint Action
Prime-Mover
Right
Wrist
Extionsion/Supination Extensor carpi
radialis, Extensor
0%
100-125lbs Static
Flyer
Isometric
Concentric
8590%
7580%
Moderate
to Fast
100-125lbs Fast
Flyer
100-125lbs Fast
Flyer
5060%
100-125lbs Fast
Flyer
Concentric
Concentric
Concentric
Gripping
Opposing Muscle
Groups
Flexor carpi radialis,
Flexor capri ulnaris,
Brachioradialis,
Joint Pattern of Limb /
ROM Resistance Contracti
on
Velocity
50100-125lbs Fast to
60%
Flyer
Static
Type of
Contractio
n
Concentric
Flexor digitorum
carpi ulnaris,
superficials;
Extensor digitorum
superificial; Supinator Pronator
Left
Wrist
Extension/Supination
Extensor carpi
radialis, Extensor
carpi ulnaris,
Extensor digitorum
superificial; Supinator
R/L
Carpometacarpal
Extension
Extensor carpi
radialis brevis,
Extensor pollics
longus, Extensor
radialis longus,
Extensor pollicis
brevis
Extensor carpi
radialis brevis,
Extensor pollics
longus, Extensor
radialis longus,
Extensor pollicis
brevis
Extensor carpi
radialis brevis,
Extensor pollics
longus, Extensor
radialis longus,
R/L
Extension
Metacarpophalangeal
R/L
Proximal
Interphalangeal
Extension
Flexor carpi
radialis,
Flexor capri
ulnaris,
Brachioradialis,
Flexor digitorum
superficials;
Pronator
Flexor digitorum
profundus, Flexor
pollicis longus
5060%
100-125lbs Fast to
Flyer
Static
Concentric
50%
100-125lbs Fast to
Flyer
Static
Concentric
Flexor digitorum
profundus, Flexor
pollicis longus
50%
100-125lbs Fast to
Flyer
Static
Concentric
Flexor digitorum
profundus, Flexor
pollicis longus
50%
100-125lbs Fast to
Flyer
Static
Concentric
R/L
Distal
Interphalangeal
Extension
Extensor pollicis
brevis
Extensor carpi
radialis brevis,
Extensor pollics
longus, Extensor
radialis longus,
Extensor pollicis
brevis
Flexor digitorum
profundus, Flexor
pollicis longus
50%
100-125lbs Fats to
Flyer
Static
Concentric
Joint Pattern of Limb /
ROM Resistance Contracti
on
Velocity
50%
100-125lbs Fast
Flyer
Type of
Contractio
n
Catching
Joint
Joint Action
Prime-Mover
Opposing Muscle
Groups
Left
Wrist
Flexion
Flexor carpi radialis,
Flexor capri ulnaris,
Brachioradialis,
Flexor digitorum
superficials;
Extensor carpi
radialis, Extensor
carpi ulnaris,
Extensor digitorum
superificial;
Right
Wrist
Flexion
Flexor carpi radialis,
Flexor capri ulnaris,
Brachioradialis,
Flexor digitorum
superficials;
Extensor carpi
radialis, Extensor
carpi ulnaris,
Extensor digitorum
superificial;
50%
100-125lbs Fast
Flyer
Eccentric
Left
Elbow
Flexion
Biceps Brachii
Brachioradialis;
Brachialis
Triceps Brachii
25%
100-125lbs Fast
Flyer
Eccentric
Eccentric
Right
Elbow
Flexion
Biceps Brachii
Brachioradialis;
Brachialis
Latissimus dorsi,
teres major,
Triceps Brachii
25%
100-125lbs Fast
Flyer
Eccentric
R/L
Glenohumeral
Extension
Deltiods, Pectoralis
major
25%
100-125lbs Fast
Flyer
Eccentric
C-Spine
Neutral
Same
0%
Isometric
Same
0%
100-125lbs Fast
Flyer
100-125lbs Fast
Flyer
Same
0%
100-125lbs Fast
Flyer
Isometric
Flexion
Splenius cervicis,
longissimus cervicis
Erector Spinae;
Rectus Abdominus;
Obliques
Rectus Abdominus;
Transverse
Abdominus;
Obliques; Back
extensors
Illiopsoas, Quadriceps
Thoracic
Spine
Neutral
L-Spine
Neutral
R/L Hip
60%
Flexion
Hamstrings
R/L Talocrural
Slight Dorsiflexion
Tibialis Anterior
100-125lbs Fast
Flyer
100-125lbs Fast
Flyer
100-125lbs Fast
Flyer
Eccentric
R/L Knee
Gluteus Maximus;
Hamstrings
Quadriceps
Gastrocnemius/
Soleus
5560%
510%
Isometric
Eccentric
Eccentric
Bioenergetics Analysis:
In this section, analyze the different phases / critical components of the activity regarding
the energy requirements. You must identify the relative contribution of EACH energy
system to each segment /critical movement component (actual time, percentage of overall
contribution, etc.).
Critical Component
Fast Glycolysis
Phosphagen
System
0%
100%
Lifting
Contribution
of:
Aerobic System
0%
Gripping
0%
0%
100%
Catching
0%
0%
100%
Injury Analysis:
In this section identify any and all potential (common) injuries related to this activity.
You must identify the body area affected, the SPECIFIC injuries, and the cause of
these injuries. You MUST provide your source for EACH injury identified in order to
receive credit.
Body
Area
Back
Elbow
Specific Injury
Muscle Strains
Herniated Disk
Hyperextension
Wrist
Dorsal Wrist
impingement
Ankle
Shoulder
Inversion/Eversion
Spain
ACL
Meniscus
MCL
Dislocation
Head
Concussion
Knee
Cause of Injury
Lack of technique in
stunting or tumbling
Lack of technique in
stunting and
tumbling
Lack of technique in
stunting and
tumbling
Ankle
Inversion/Eversion
Pivoting of the knee
Source
http://www.provena.org
http://www.provena.org
http://www.provena.org
http://sportsmedicine.about.com
http://sportsmedicine.about.com
Improper stunting
http://www.provena.org
and flyers technique
Being hit by fellow
http://sportsmedicine.about.com
teammate/teammates
Other Factors:
Previous Injuries
General Program
Biomechanical Imbalances / Medical
Issues
General Program