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Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises
Manual of Structural Kinesiology R.T. Floyd, EdD, ATC, CSCS © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 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.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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Curling phase to sitting-up position Rotating to right phase
Sit-up, bent knee Joint Curling phase to sitting-up position Rotating to right 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) © 2007 McGraw-Hill Higher Education. All rights reserved.
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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) © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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) © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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) © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 © 2007 McGraw-Hill Higher Education. All rights reserved.
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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 Information on the technique of rowing and the muscles used. Fitness World The information at this site is about fitness in general and includes access to Fitness Management magazine. © 2007 McGraw-Hill Higher Education. All rights reserved.
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Web Sites National Council of Strength & Fitness www.ncsf.org
Personal Training Certification & Continuing Education for the Fitness Professional National Strength and Conditioning Association Information on the profession of strength and conditioning specialists and personal trainers NSCA Certification Commission The certifying body for the National Strength and Conditioning Association Presidents Council on Physical Fitness and Sports Information and links from the U.S. government on fitness © 2007 McGraw-Hill Higher Education. All rights reserved.
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Web Sites ExRx.net www.exrx.net/Lists/Directory.html
A resource for the exercise professional, coach, or fitness enthusiast consisting of over 1500 pages of exercises and anatomy illustrations National Academy of Sports Medicine Offers specific certifications for health and fitness exercise specialists and a valuable resource for continuing education on exercise techniques, etc. Upper Extremity Conditioning Program Shows strengthening exercises for the upper body © 2007 McGraw-Hill Higher Education. All rights reserved.
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Web Sites Rehab Team Site: Passive Stretching
Passive Range of Motion Exercises Body Map Describes specific injuries and how to properly rehab with weights Physician and Sports Medicine: Weight Training Injuries Article that is about upper body injuries and how to strengthen the upper body © 2007 McGraw-Hill Higher Education. All rights reserved.
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Web Sites NISMAT Exercise Programs www.nismat.org/orthocor/programs/
Step by step instructions of strengthening exercises along with diagrams Spine Health.com Information on the spine including core body strengthening exercises #1 Back Pain Site Information on back pain as well as strengthening and stretching exercises for the back © 2007 McGraw-Hill Higher Education. All rights reserved.
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Web Sites Runner Girl.com www.runnergirl.com
Strengthening and stretching exercises as well as other health and fitness information for women © 2007 McGraw-Hill Higher Education. All rights reserved.
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