Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises

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

2. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

3. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

4. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

5. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

6. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

7. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

8. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

9. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

10. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

11. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

12. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

13. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

14. 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. Muscular Analysis of Trunk & Lower Extremity Exercises

15. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

16. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

17. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

18. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

19. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

20. Sit-up, bent knee Muscular Analysis of Trunk & Lower Extremity Exercises

21. Sit-up, bent knee Muscular Analysis of Trunk & Lower Extremity Exercises

22. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

23. Alternating Prone Extensions Muscular Analysis of Trunk & Lower Extremity Exercises

24. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

25. Squat Muscular Analysis of Trunk & Lower Extremity Exercises

26. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

27. Dead Lift Muscular Analysis of Trunk & Lower Extremity Exercises

28. Dead Lift Muscular Analysis of Trunk & Lower Extremity Exercises

29. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

30. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

31. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

32. Leg Lifter Muscular Analysis of Trunk & Lower Extremity Exercises

33. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

34. Hip Sled Muscular Analysis of Trunk & Lower Extremity Exercises

35. 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 Muscular Analysis of Trunk & Lower Extremity Exercises

36. Rowing Exercise Muscular Analysis of Trunk & Lower Extremity Exercises

37. Rowing Exercise Muscular Analysis of Trunk & Lower Extremity Exercises

38. 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. Muscular Analysis of Trunk & Lower Extremity Exercises

39. 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 Muscular Analysis of Trunk & Lower Extremity Exercises