Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises Manual of Structural Kinesiology R.T. Floyd, EdD, ATC, CSCS Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

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 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Concentric contractions shortening contraction of muscles against gravity or resistance Eccentric contraction muscle lengthens under tension to control the joints moving with gravity or resistance Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Quadriceps contracts eccentrically when the body slowly lowers in a weight-bearing movement through lower extremity action functions as a decelerator to knee joint flexion in weight-bearing movements by contracting eccentrically to prevent too rapid of a downward movement slow descent is eccentric & ascent from the squatted position is concentric Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Quadriceps function in squatting 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Overload principle Within appropriate parameters, a muscle or muscle group increases in strength in direct proportion to the overload placed on it The amount of overload applied varies significantly based on several factors An untrained person beginning a strength training program will make significant gains in the amount of weight he/she is able to lift in the first few weeks Mostly due to a refinement of neuromuscular function, rather than an actual increase in muscle tissue strength Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Overload principle A well trained person will see relatively minor improvements in the amount of weight that can be lifted over a much longer period of time Amount & rate of progressive overload is extremely variable and must be adjusted to match the specific needs of the individual’s exercise objectives Overload is not always progressively increased In certain periods of conditioning, the overload should actually be prescriptively reduced or increased to improve the total results of the entire program Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Overload principle Overload may be modified by changing any one or a combination of 3 different exercise variables - frequency, intensity, or duration Increasing the speed of doing the exercise, the number of repetitions, the weight, & more bouts of exercise are all ways to modify these variables in applying this principle Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations SAID Principle Specific Adaptations to Imposed Demands the body will gradually, over time, adapt very specifically to the various stresses & overloads to which it is subjected applicable in every form of muscle training, as well as to the other systems of body Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations SAID Principle Example: if an individual were to undergo several weeks of strength training exercises for a particular joint through a limited range of motion, the specific muscles involved in performing the strengthening exercises would improve primarily in the ability to move against increased resistance through the specific range of motion utilized Minimal strength gains beyond the range of motion utilized in the training would occur usually Other physical fitness components such as flexibility, cardiorespiratory endurance or muscular endurance would be enhanced minimally, if any Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations SAID Principle To achieve specific benefits, exercise programs must be specifically designed for the desired adaption Adaptation may be positive or negative, depending on whether or not correct techniques are used and stressed in conditioning program design & administration Inappropriate or excessive demands placed on the body in too short of a time span can result in injury Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations SAID Principle Adaptation may be positive or negative If demands are too minimal or administered too infrequently over too long a time period, less than desired improvement will occur Conditioning programs & the exercises included should be analyzed to determine if they are using the specific muscles for which they were intended in the correct manner Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Specificity Muscular strength, muscular endurance, & flexibility are not general body characteristics They are specific to each body area & muscle group Specific needs of the individual must be specifically addressed when designing an exercise program Often it is necessary to analyze an individual's exercise & skill technique to specifically design an exercise program to meet his/her needs Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Specificity Addressing specific needs in designing an exercise program Exercises for use in conditioning programs must be analyzed to determine their appropriateness for the individual's specific needs Exercise program goals should be determined regarding specific areas of the body, preferred time to physically peak, & physical fitness needs such as strength, muscular endurance, flexibility, cardiorespiratory endurance, body composition, etc. Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Conditioning Considerations Specificity Addressing specific needs in designing an exercise program After establishing goals a regimen incorporating the overload variables of frequency, intensity, & duration may be prescribed to include the entire body or specific areas in a manner to address the improvement of the preferred physical fitness components Regular observation & follow-up exercise analysis is necessary to ensure proper adherence to correct technique Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Muscular Development One does not necessarily develop adequate muscular strength, endurance, & flexibility through participation in sport activities One needs to develop muscular strength, endurance, & flexibility in order to be able to participate safely & effectively in sport activities Adequate muscular strength, endurance, & flexibility of the entire body from head to toe should be developed through correctly employing the appropriate exercise principles Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Muscular Development Development should start at an early age & continue throughout the school years Fitness tests results indicate there is need for considerable improvement in this area Adequate muscular strength & endurance are important in the adult years for the activities of daily living, as well as job-related requirements and recreational needs Many back pains and other physical ailments could be avoided through proper maintenance of the musculoskeletal system Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Free Weight-Training Exercises 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 Thorough knowledge of muscles being used is essential Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Sit-up, bent knee 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Curling phase to sitting-up position Sit-up, bent knee Joint Curling phase to sitting-up position Rotating to left phase Action Agonists Cervical spine Flexion Cervical spine flexors Sternocleidomastoid Maintenance of cervical flexion Cervical spine flexors (isometric contraction) Trunk Trunk flexors Rectus abdominis External oblique abdominal Internal oblique abdominal Right lumbar rotation Right lumbar rotators R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae Hip Hip flexors Iliopsoas Rectus femoris Pectineus Maintenance of hip flexion Hip flexors (isometric contraction) Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Return phase to sitting-up position Return phase to starting position Sit-up, bent knee Joint Return phase to sitting-up position Return phase to starting position Action Agonists Cervical spine Maintenance of cervical flexion Cervical spine flexors (isometric contraction) Sternocleidomastoid Extension Cervical spine flexors (eccentric contraction) Trunk Left lumbar rotation to neutral position Right lumbar rotators (eccentric contraction) R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae Trunk flexors (eccentric contraction) Rectus abdominis External oblique abdominal Internal oblique abdominal Hip Maintenance of hip flexion Hip flexors Iliopsoas Rectus femoris Pectineus Hip flexors (eccentric contraction) Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Alternating Prone Extensions 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Alternating Prone Extensions Joint Action Agonists in Lifting Agonists in Lowering Shoulder Flexion Shoulder joint flexors Pectoralis major (clavicular head or upper fibers) Deltoid Coracobrachialis Biceps brachii Extension Shoulder joint flexors (eccentric contraction) Shoulder girdle Adduction Shoulder girdle adductors Trapezius Rhomboids Abduction Shoulder girdle adductors (eccentric contraction) Trunk Trunk extensors Erector spinae Splenius Quadratus lumborum Flexion (return to neutral relaxed position) Trunk & cervical spine extensors (eccentric contraction) Hip Hip extensors Gluteus maximus Semitendinosus Semimembranosus Biceps femoris Hip extensors (eccentric contraction) Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Squat Participant places a barbell on the shoulders behind the neck and grasps it with palms-forward 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Squat Joint Action Agonists in Lowering Agonists in Lifting Hip Flexion Hip extensors (eccentric contraction) Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Extension Hip extensors Knee Knee extensors (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Knee extensors Ankle Dorsiflexion Plantar flexors (eccentric contraction) Gastrocnemius Soleus Plantar flexion Plantar flexors Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Dead Lift 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Dead Lift Joint Action Agonists in Lifting Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Trunk Maintenance of extension Trunk extensors (isometric contraction) Erector spinae (sacrospinalis) Quadratus lumborum Hip Extension Hip extensors Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Dead Lift Joint Action Agonists in Lowering Wrist & hand Flexion Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Trunk Maintenance of extension Trunk extensors (isometric contraction) Erector spinae (sacrospinalis) Quadratus lumborum Hip Hip extensors (eccentric contraction) Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee Knee extensors (quadriceps) (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Isometric Exercises An exercise technique in which there is contraction of muscle groups with no appreciable muscle shortening 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 7-10 seconds for a training effect Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Abdominal Contraction Participant contracts anterior abdominal region muscles as strongly as possible without moving the trunk or hips Rectus abdominis External oblique abdominal Internal oblique abdominal Transversus abdominis Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Leg Lifter 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Leg Lifter Joint Action Agonists in Right – Attempting Upward 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 Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Flexion Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimbranosus Hip Hip flexors Iliopsoas Pectineus Sartorius Tensor fasciae latae Hip extensors Gluteus maximus Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Hip Sled 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Hip Sled Joint Action Agonists in Pushing Agonists in Lowering Ankle Plantar flexion Ankle plantar flexors Gastrocnemius Soleus Dorsiflexion Ankle plantar flexors (eccentric contraction) Knee Extension Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Flexion Knee extensors (quadriceps) (eccentric contraction) Hip Hip extensors Biceps femoris Semimembranosus Semitendinosus Gluteus maximus Hip extensors (eccentric contraction) Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Rowing Exercise 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 Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Agonists in arm pull/leg push Agonists in return to starting Rowing Exercise Joint Action Agonists in arm pull/leg push Agonists in return to starting Foot & ankle Plantar flexion Ankle plantarflexors Gastrocnemius Soleus Dorsiflexion Ankle dorsiflexors Tibialis anterior Extensor hallucis longus Extensor digitorum longus Peroneus tertius Knee Extension Quadriceps (knee extensors) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Flexion Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimembranosus Hip Hip extensors Gluteus maximus Hip flexors Iliopsoas Pectineus Trunk Trunk extensors Erector spinae Trunk flexors Rectus abdominis Internal oblique abdominal External oblique abdominal Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Agonists in arm pull/leg push Agonists in return to starting Rowing Exercise Joint Action Agonists in arm pull/leg push Agonists in return to starting Shoulder girdle Adduction, downward rotation, & depression Shoulder girdle adductors, downward rotators, & depressors Trapezius (lower) Rhomboid Pectoralis minor Abduction, upward rotation, & elevation Shoulder girdle adductors, downward rotators, & depressors (eccentric contraction) Shoulder joint Extension Shoulder joint extensors Latissimus dorsi Teres major Posterior deltoid Teres minor Infraspinatus Flexion Shoulder joint extensors (eccentric contraction) Elbow joint Elbow joint flexors Biceps brachii Brachialis Brachioradialis Elbow joint flexors (eccentric contraction) Wrist & hand Wrist & hand flexors (isometric contraction) Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Web Sites American College of Sports Medicine www.acsm.org Scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life Concept II www.concept2.com/index.html Information on the technique of rowing and the muscles used. Fitness World www.fitnessworld.com The information at this site is about fitness in general and includes access to Fitness Management magazine. Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises Web Sites National Council of Strength & Fitness www.ncsf.org Personal Training Certification & Continuing Education for the Fitness Professional National Strength and Conditioning Association www.nsca-lift.org Information on the profession of strength and conditioning specialists and personal trainers NSCA Certification Commission www.nsca-cc.org The certifying body for the National Strength and Conditioning Association Presidents Council on Physical Fitness and Sports www.fitness.gov Information and links from the U.S. government on fitness Manual of Structural Kinesiology Muscular Analysis of Trunk & Lower Extremity Exercises