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Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-11
Chapter 13Chapter 13Muscular Analysis of Trunk Muscular Analysis of Trunk
and Lower Extremity and Lower Extremity ExercisesExercises
Manual of Structural KinesiologyManual of Structural KinesiologyR.T. Floyd, EdD, ATC, CSCSR.T. Floyd, EdD, ATC, CSCS
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-22
Muscular Analysis of Trunk & Muscular Analysis of Trunk & Lower Extremity ExercisesLower Extremity Exercises
• Strength, endurance, & flexibility of the Strength, endurance, & flexibility of the lower extremity, trunk, & abdominal lower extremity, trunk, & abdominal muscles are very important in skillful muscles are very important in skillful physical performance & body maintenancephysical performance & body maintenance
• Whether the muscle is lengthening or Whether the muscle is lengthening or shortening during movement determines shortening during movement determines contraction typecontraction type– Muscles may shorten or lengthen in the Muscles may shorten or lengthen in the
absence of a contraction through passive absence of a contraction through passive movement caused by other contracting movement caused by other contracting muscles, momentum, gravity, or external muscles, momentum, gravity, or external forces such as manual assistance machinesforces such as manual assistance machines
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-33
Muscular Analysis of Trunk & Muscular Analysis of Trunk & Lower Extremity ExercisesLower Extremity Exercises
• Concentric contractionsConcentric contractions– shortening contraction of muscles shortening contraction of muscles
against gravity or resistanceagainst gravity or resistance
• Eccentric contractionEccentric contraction– muscle lengthens under tension to muscle lengthens under tension to
control the joints moving with gravity control the joints moving with gravity or resistanceor resistance
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-44
Muscular Analysis of Trunk & Muscular Analysis of Trunk & Lower Extremity ExercisesLower Extremity Exercises
• Quadriceps contracts eccentrically Quadriceps contracts eccentrically when the body slowly lowers in a when the body slowly lowers in a weight-bearing movement through weight-bearing movement through lower extremity actionlower extremity action– functions as a decelerator to knee joint functions as a decelerator to knee joint
flexion in weight-bearing movements flexion in weight-bearing movements by contracting eccentrically to prevent by contracting eccentrically to prevent too rapid of a downward movementtoo rapid of a downward movement• slow descent is eccentric & ascent from slow descent is eccentric & ascent from
the squatted position is concentricthe squatted position is concentric
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-55
Muscular Analysis of Trunk & Muscular Analysis of Trunk & Lower Extremity ExercisesLower Extremity Exercises
• Quadriceps function in squattingQuadriceps function in squatting– descent at the same speed as gravity, descent at the same speed as gravity,
essentially under no muscular control, essentially under no muscular control, the muscle lengthening would be the muscle lengthening would be passivepassive• movement & change in muscle length movement & change in muscle length
would be caused by gravity, not by active would be caused by gravity, not by active muscular contractionmuscular contraction
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-66
Conditioning ConsiderationsConditioning Considerations
• Overload principleOverload principle– Within appropriate parameters, a muscle or Within appropriate parameters, a muscle or
muscle group increases in strength in direct muscle group increases in strength in direct proportion to the overload placed on itproportion to the overload placed on it
– The amount of overload applied varies The amount of overload applied varies significantly based on several factorssignificantly based on several factors• An untrained person beginning a strength An untrained person beginning a strength
training program will make significant gains training program will make significant gains in the amount of weight he/she is able to lift in the amount of weight he/she is able to lift in the first few weeksin the first few weeks
• Mostly due to a refinement of Mostly due to a refinement of neuromuscular function, rather than an neuromuscular function, rather than an actual increase in muscle tissue strengthactual increase in muscle tissue strength
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-77
Conditioning ConsiderationsConditioning Considerations
• Overload principleOverload principle• A well trained person will see relatively minor A well trained person will see relatively minor
improvements in the amount of weight that can improvements in the amount of weight that can be lifted over a much longer period of timebe lifted over a much longer period of time
– Amount & rate of progressive overload is Amount & rate of progressive overload is extremely variable and must be adjusted to extremely variable and must be adjusted to match the specific needs of the individual’s match the specific needs of the individual’s exercise objectivesexercise objectives
– Overload is not always progressively increasedOverload is not always progressively increased– In certain periods of conditioning, the overload In certain periods of conditioning, the overload
should actually be prescriptively reduced or should actually be prescriptively reduced or increased to improve the total results of the entire increased to improve the total results of the entire programprogram
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-88
Conditioning ConsiderationsConditioning Considerations
• Overload principleOverload principle– Overload may be modified by Overload may be modified by
changing any one or a combination of changing any one or a combination of 3 different exercise variables - 3 different exercise variables - frequency, intensity,frequency, intensity, or or duration duration
– Increasing the speed of doing the Increasing the speed of doing the exercise, the number of repetitions, exercise, the number of repetitions, the weight, & more bouts of exercise the weight, & more bouts of exercise are all ways to modify these variables are all ways to modify these variables in applying this principle in applying this principle
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises 13-13-99
Conditioning ConsiderationsConditioning Considerations
SAID PrincipleSAID Principle• SSpecific pecific AAdaptations to daptations to IImposed mposed DDemandsemands– the body will gradually, over time, the body will gradually, over time,
adapt very specifically to the various adapt very specifically to the various stresses & overloads to which it is stresses & overloads to which it is subjectedsubjected• applicable in every form of muscle applicable in every form of muscle
training, as well as to the other systems of training, as well as to the other systems of bodybody
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SAID PrincipleSAID Principle– Example: if an individual were to undergo several Example: if an individual were to undergo several
weeks of strength training exercises for a particular weeks of strength training exercises for a particular joint through a limited range of motion, the specific joint through a limited range of motion, the specific muscles involved in performing the strengthening muscles involved in performing the strengthening exercises would improve primarily in the ability to exercises would improve primarily in the ability to move against increased resistance through the move against increased resistance through the specific range of motion utilizedspecific range of motion utilized
– Minimal strength gains beyond the range of motion Minimal strength gains beyond the range of motion utilized in the training would occur usuallyutilized in the training would occur usually
– Other physical fitness components such as Other physical fitness components such as flexibility, cardiorespiratory endurance or muscular flexibility, cardiorespiratory endurance or muscular endurance would be enhanced minimally, if anyendurance would be enhanced minimally, if any
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SAID PrincipleSAID Principle– To achieve specific benefits, exercise programs To achieve specific benefits, exercise programs
must be specifically designed for the desired must be specifically designed for the desired adaptionadaption
• Adaptation may be positive or negative, Adaptation may be positive or negative, depending on whether or not correct depending on whether or not correct techniques are used and stressed in techniques are used and stressed in conditioning program design & administrationconditioning program design & administration– Inappropriate or excessive demands placed on the Inappropriate or excessive demands placed on the
body in too short of a time span can result in injurybody in too short of a time span can result in injury
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SAID PrincipleSAID Principle• Adaptation may be positive or negativeAdaptation may be positive or negative
– If demands are too minimal or administered If demands are too minimal or administered too infrequently over too long a time period, too infrequently over too long a time period, less than desired improvement will occurless than desired improvement will occur
• Conditioning programs & the exercises Conditioning programs & the exercises included should be analyzed to included should be analyzed to determine if they are using the specific determine if they are using the specific muscles for which they were intended in muscles for which they were intended in the correct mannerthe correct manner
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SpecificitySpecificity• Muscular strength, muscular endurance, & Muscular strength, muscular endurance, &
flexibility are not general body characteristicsflexibility are not general body characteristics– They are specific to each body area & muscle groupThey are specific to each body area & muscle group
• Specific needs of the individual must be Specific needs of the individual must be specifically addressed when designing an specifically addressed when designing an exercise programexercise program– Often it is necessary to analyze an individual's Often it is necessary to analyze an individual's
exercise & skill technique to specifically design an exercise & skill technique to specifically design an exercise program to meet his/her needsexercise program to meet his/her needs
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SpecificitySpecificity• Addressing specific needs in designing an Addressing specific needs in designing an
exercise programexercise program– Exercises for use in conditioning programs must be Exercises for use in conditioning programs must be
analyzed to determine their appropriateness for the analyzed to determine their appropriateness for the individual's specific needsindividual's specific needs
– Exercise program goals should be determined Exercise program goals should be determined regarding specific areas of the body, preferred time regarding specific areas of the body, preferred time to physically peak, & physical fitness needs such as to physically peak, & physical fitness needs such as strength, muscular endurance, flexibility, strength, muscular endurance, flexibility, cardiorespiratory endurance, body composition, etc.cardiorespiratory endurance, body composition, etc.
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Conditioning ConsiderationsConditioning Considerations
SpecificitySpecificity• Addressing specific needs in designing an Addressing specific needs in designing an
exercise programexercise program– After establishing goals a regimen incorporating the After establishing goals a regimen incorporating the
overload variables of frequency, intensity, & duration overload variables of frequency, intensity, & duration may be prescribed to include the entire body or may be prescribed to include the entire body or specific areas in a manner to address the specific areas in a manner to address the improvement of the preferred physical fitness improvement of the preferred physical fitness componentscomponents
– Regular observation & follow-up exercise analysis is Regular observation & follow-up exercise analysis is necessary to ensure proper adherence to correct necessary to ensure proper adherence to correct techniquetechnique
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Muscular DevelopmentMuscular Development
• One does not necessarily develop adequate One does not necessarily develop adequate muscular strength, endurance, & flexibility muscular strength, endurance, & flexibility through participation in sport activitiesthrough participation in sport activities
• One needs to develop muscular strength, One needs to develop muscular strength, endurance, & flexibility in order to be able to endurance, & flexibility in order to be able to participate safely & effectively in sport activitiesparticipate safely & effectively in sport activities
• Adequate muscular strength, endurance, & Adequate muscular strength, endurance, & flexibility of the entire body from head to toe flexibility of the entire body from head to toe should be developed through correctly should be developed through correctly employing the appropriate exercise principlesemploying the appropriate exercise principles
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Muscular DevelopmentMuscular Development
• Development should start at an early age & Development should start at an early age & continue throughout the school yearscontinue throughout the school years
• Fitness tests results indicate there is need for Fitness tests results indicate there is need for considerable improvement in this areaconsiderable improvement in this area
• Adequate muscular strength & endurance are Adequate muscular strength & endurance are important in the adult years for the activities of important in the adult years for the activities of daily living, as well as job-related requirements daily living, as well as job-related requirements and recreational needsand recreational needs
• Many back pains and other physical ailments Many back pains and other physical ailments could be avoided through proper maintenance could be avoided through proper maintenance of the musculoskeletal systemof the musculoskeletal system
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Free Weight-Training ExercisesFree Weight-Training Exercises
• Exercise with weights is a commonly used Exercise with weights is a commonly used means of developing & maintaining muscular means of developing & maintaining muscular strength in young people & adultsstrength in young people & adults
• When using free weights it is important to When using free weights it is important to ensure that one group of muscles is not ensure that one group of muscles is not overdeveloped and another is underdevelopedoverdeveloped and another is underdeveloped– Thorough knowledge of muscles being used is Thorough knowledge of muscles being used is
essentialessential
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Sit-up, bent kneeSit-up, bent knee
• Participant lies on back, forearms Participant lies on back, forearms crossed and lying across chest, with crossed and lying across chest, with knees flexed 90 degrees & feet about knees flexed 90 degrees & feet about hip-width aparthip-width apart
• Hips & knees are flexed in this manner Hips & knees are flexed in this manner to reduce hip flexor length, thereby to reduce hip flexor length, thereby reducing their contribution to sit-up & reducing their contribution to sit-up & allow more emphasis on abdominalsallow more emphasis on abdominals
• Participant curls up to a sitting Participant curls up to a sitting position, rotates trunk to right, touches position, rotates trunk to right, touches left elbow to right kneeleft elbow to right knee
• Returns to starting positionReturns to starting position• Rotate to left on next repetitionRotate to left on next repetition
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Sit-up, bent kneeSit-up, bent knee
JointJoint
Curling phase to sitting-up positionCurling phase to sitting-up position Rotating to left phaseRotating to left phase
ActionAction AgonistsAgonists ActionAction AgonistsAgonists
Cervical Cervical spinespine
FlexionFlexion Cervical spine flexorsCervical spine flexors
SternocleidomastoidSternocleidomastoidMaintenance Maintenance of cervical of cervical flexionflexion
Cervical spine flexors Cervical spine flexors (isometric contraction)(isometric contraction)
SternocleidomastoidSternocleidomastoid
TrunkTrunk FlexionFlexion Trunk flexorsTrunk flexors
Rectus abdominisRectus abdominis
External oblique External oblique abdominalabdominal
Internal oblique Internal oblique abdominalabdominal
Right lumbar Right lumbar rotationrotation
Right lumbar rotatorsRight lumbar rotators
R) Rectus abdominisR) Rectus abdominis
L) External oblique L) External oblique abdominalabdominal
R) Internal oblique R) Internal oblique abdominalabdominal
R) Erector spinaeR) Erector spinae
HipHip FlexionFlexion Hip flexorsHip flexors
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
Maintenance Maintenance of hip flexionof hip flexion
Hip flexors (isometric Hip flexors (isometric contraction)contraction)
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Sit-up, bent kneeSit-up, bent knee
JointJoint
Return phase to sitting-up positionReturn phase to sitting-up position Return phase to starting positionReturn phase to starting position
ActionAction AgonistsAgonists ActionAction AgonistsAgonists
Cervical Cervical spinespine
Maintenance Maintenance of cervical of cervical flexionflexion
Cervical spine flexors Cervical spine flexors (isometric contraction)(isometric contraction)
SternocleidomastoidSternocleidomastoid
ExtensionExtension Cervical spine flexors Cervical spine flexors (eccentric contraction)(eccentric contraction)
SternocleidomastoidSternocleidomastoid
TrunkTrunk Left lumbar Left lumbar rotation to rotation to neutral neutral position position
Right lumbar rotators Right lumbar rotators (eccentric contraction)(eccentric contraction)
R) Rectus abdominisR) Rectus abdominis
L) External oblique L) External oblique abdominalabdominal
R) Internal oblique R) Internal oblique abdominalabdominal
R) Erector spinaeR) Erector spinae
ExtensionExtension Trunk flexors (eccentric Trunk flexors (eccentric contraction)contraction)
Rectus abdominisRectus abdominis
External oblique External oblique abdominalabdominal
Internal oblique Internal oblique abdominalabdominal
HipHip Maintenance Maintenance of hip flexionof hip flexion
Hip flexorsHip flexors
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
ExtensionExtension Hip flexors (eccentric Hip flexors (eccentric contraction)contraction)
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
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Alternating Prone ExtensionsAlternating Prone Extensions
• Participant lies prone position, Participant lies prone position, with the shoulders fully flexed with the shoulders fully flexed in a relaxed position lying in in a relaxed position lying in front of the bodyfront of the body
• Participant raises head, upper Participant raises head, upper trunk, & thighs from the floortrunk, & thighs from the floor
• Knees are kept in full Knees are kept in full extensionextension
• Then return to starting Then return to starting position position
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Alternating Prone ExtensionsAlternating Prone ExtensionsJointJoint ActionAction Agonists in LiftingAgonists in Lifting ActionAction Agonists in LoweringAgonists in Lowering
ShoulderShoulder FlexionFlexion Shoulder joint flexorsShoulder joint flexors
Pectoralis major Pectoralis major (clavicular head or upper (clavicular head or upper fibers)fibers)
DeltoidDeltoid
CoracobrachialisCoracobrachialis
Biceps brachiiBiceps brachii
ExtensionExtension Shoulder joint flexors (eccentric Shoulder joint flexors (eccentric contraction)contraction)
Pectoralis major (clavicular head Pectoralis major (clavicular head or upper fibers)or upper fibers)
DeltoidDeltoid
CoracobrachialisCoracobrachialis
Biceps brachiiBiceps brachii
Shoulder Shoulder girdlegirdle
AdductionAdduction Shoulder girdle adductorsShoulder girdle adductors
TrapeziusTrapezius
RhomboidsRhomboids
AbductionAbduction Shoulder girdle adductors (eccentric Shoulder girdle adductors (eccentric contraction)contraction)
TrapeziusTrapezius
RhomboidsRhomboids
TrunkTrunk ExtensionExtension Trunk extensorsTrunk extensors
Erector spinaeErector spinae
SpleniusSplenius
Quadratus lumborumQuadratus lumborum
Flexion Flexion (return to (return to neutral neutral relaxed relaxed position)position)
Trunk & cervical spine extensors Trunk & cervical spine extensors (eccentric contraction)(eccentric contraction)
Erector spinaeErector spinae
SpleniusSplenius
Quadratus lumborumQuadratus lumborum
HipHip ExtensionExtension Hip extensorsHip extensors
Gluteus maximusGluteus maximus
SemitendinosusSemitendinosus
SemimembranosusSemimembranosus
Biceps femorisBiceps femoris
Flexion Flexion (return to (return to neutral neutral relaxed relaxed position)position)
Hip extensors (eccentric contraction)Hip extensors (eccentric contraction)
Gluteus maximusGluteus maximus
SemitendinosusSemitendinosus
SemimembranosusSemimembranosus
Biceps femorisBiceps femoris
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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SquatSquat
• Participant places a barbell Participant places a barbell on the shoulders behind on the shoulders behind the neck and grasps it with the neck and grasps it with palms-forward position of palms-forward position of handshands
• Participant squats down Participant squats down until thighs are parallel to until thighs are parallel to floor, keeping back straightfloor, keeping back straight
• Return to starting positionReturn to starting position• Ensure that the shins Ensure that the shins
remain as verticalremain as vertical
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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SquatSquatJointJoint ActionAction Agonists in LoweringAgonists in Lowering ActionAction Agonists in LiftingAgonists in Lifting
HipHip FlexionFlexion Hip extensors (eccentric Hip extensors (eccentric contraction)contraction)
Gluteus maximusGluteus maximus
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Biceps femorisBiceps femoris
ExtensionExtension Hip extensorsHip extensors
Gluteus maximusGluteus maximus
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Biceps femorisBiceps femoris
KneeKnee FlexionFlexion Knee extensors Knee extensors (eccentric contraction)(eccentric contraction)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
ExtensionExtension Knee extensorsKnee extensors
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
AnkleAnkle DorsiflexionDorsiflexion Plantar flexors (eccentric Plantar flexors (eccentric contraction)contraction)
GastrocnemiusGastrocnemius
SoleusSoleus
Plantar Plantar flexionflexion
Plantar flexorsPlantar flexors
GastrocnemiusGastrocnemius
SoleusSoleus
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Dead LiftDead Lift
• Participant begins in hip Participant begins in hip flexed position, keeping arms, flexed position, keeping arms, legs, & back straight, and legs, & back straight, and grasps the barbell on the floorgrasps the barbell on the floor
• Move to standing position is Move to standing position is made by extending the hipsmade by extending the hips
• Lumbar extensors must be Lumbar extensors must be utilized as isometric utilized as isometric stabilizers of the low back stabilizers of the low back while the hip extensors while the hip extensors perform the majority of the perform the majority of the lift in this exercise lift in this exercise
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Dead LiftDead LiftJointJoint ActionAction Agonists in LiftingAgonists in Lifting
Wrist & handWrist & hand FlexionFlexion Wrist & hand flexors (isometric contraction)Wrist & hand flexors (isometric contraction)
Flexor carpi radialisFlexor carpi radialis
Flexor carpi ulnarisFlexor carpi ulnaris
Palmaris longusPalmaris longus
Flexor digitorum profundusFlexor digitorum profundus
Flexor digitorum superficialisFlexor digitorum superficialis
Flexor pollicis longusFlexor pollicis longus
TrunkTrunk Maintenance of Maintenance of extensionextension
Trunk extensors (isometric contraction)Trunk extensors (isometric contraction)
Erector spinae (sacrospinalis)Erector spinae (sacrospinalis)
Quadratus lumborumQuadratus lumborum
HipHip ExtensionExtension Hip extensorsHip extensors
Gluteus maximusGluteus maximus
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Biceps femorisBiceps femoris
KneeKnee ExtensionExtension Knee extensors (quadriceps)Knee extensors (quadriceps)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
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Dead LiftDead LiftJointJoint ActionAction Agonists in LoweringAgonists in Lowering
Wrist & handWrist & hand FlexionFlexion Wrist & hand flexors (isometric contraction)Wrist & hand flexors (isometric contraction)
Flexor carpi radialisFlexor carpi radialis
Flexor carpi ulnarisFlexor carpi ulnaris
Palmaris longusPalmaris longus
Flexor digitorum profundusFlexor digitorum profundus
Flexor digitorum superficialisFlexor digitorum superficialis
Flexor pollicis longusFlexor pollicis longus
TrunkTrunk Maintenance of Maintenance of extensionextension
Trunk extensors (isometric contraction)Trunk extensors (isometric contraction)
Erector spinae (sacrospinalis)Erector spinae (sacrospinalis)
Quadratus lumborumQuadratus lumborum
HipHip FlexionFlexion Hip extensors (eccentric contraction)Hip extensors (eccentric contraction)
Gluteus maximusGluteus maximus
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Biceps femorisBiceps femoris
KneeKnee FlexionFlexion Knee extensors (quadriceps) (eccentric contraction)Knee extensors (quadriceps) (eccentric contraction)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
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Isometric ExercisesIsometric Exercises
• An exercise technique in which there An exercise technique in which there is contraction of muscle groups with is contraction of muscle groups with no appreciable muscle shorteningno appreciable muscle shortening– not as productive in terms of overall not as productive in terms of overall
strength gains as isotonicsstrength gains as isotonics– an effective way to build & maintain an effective way to build & maintain
muscular strength in a limited range of muscular strength in a limited range of motionmotion
• Contractions should be held approximately Contractions should be held approximately 7-10 seconds for a training effect7-10 seconds for a training effect
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Abdominal ContractionAbdominal Contraction
• Participant contracts Participant contracts anterior abdominal region anterior abdominal region muscles as strongly as muscles as strongly as possible without moving possible without moving the trunk or hipsthe trunk or hips– Rectus abdominisRectus abdominis– External oblique abdominalExternal oblique abdominal– Internal oblique abdominalInternal oblique abdominal– Transversus abdominisTransversus abdominis
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Leg LifterLeg Lifter
• Participant sits on Participant sits on a bench or chair a bench or chair with the knees with the knees slightly bent & slightly bent & with left leg over with left leg over right right
• Attempt to raise Attempt to raise right leg while right leg while resisting it with resisting it with left legleft leg
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Leg LifterLeg LifterJointJoint ActionAction Agonists in Right – Agonists in Right –
Attempting UpwardAttempting UpwardActionAction Agonists in Left – Resisting Agonists in Left – Resisting
UpwardUpward
AnkleAnkle DorsiflexionDorsiflexion Ankle dorsiflexorsAnkle dorsiflexors
Tibialis anteriorTibialis anterior
Extensor hallucis longusExtensor hallucis longus
Extensor digitorum Extensor digitorum longuslongus
Peroneus tertiusPeroneus tertius
Plantar Plantar FlexionFlexion
Plantar flexorsPlantar flexors
GastrocenemiusGastrocenemius
SoleusSoleus
KneeKnee ExtensionExtension Knee extensors Knee extensors (quadriceps)(quadriceps)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
FlexionFlexion Knee flexors (hamstrings)Knee flexors (hamstrings)
Biceps femorisBiceps femoris
SemitendinosusSemitendinosus
SemimbranosusSemimbranosus
HipHip FlexionFlexion Hip flexorsHip flexors
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
SartoriusSartorius
Tensor fasciae lataeTensor fasciae latae
ExtensionExtension Hip extensorsHip extensors
Gluteus maximusGluteus maximus
Biceps femorisBiceps femoris
SemitendinosusSemitendinosus
SemimbranosusSemimbranosus
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Hip SledHip Sled
• Participant lies supine with Participant lies supine with the knees & hips flexed in the knees & hips flexed in a position close to chesta position close to chest
• Feet are placed on the Feet are placed on the apparatus plateapparatus plate
• Knees & hips are extended Knees & hips are extended completely to move the completely to move the plate upwardplate upward
• Return to the starting Return to the starting position position
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Hip SledHip SledJointJoint ActionAction Agonists in PushingAgonists in Pushing ActionAction Agonists in LoweringAgonists in Lowering
AnkleAnkle Plantar Plantar flexionflexion
Ankle plantar flexorsAnkle plantar flexors
GastrocnemiusGastrocnemius
SoleusSoleus
DorsiflexionDorsiflexion Ankle plantar flexors Ankle plantar flexors (eccentric contraction)(eccentric contraction)
GastrocnemiusGastrocnemius
SoleusSoleus
KneeKnee ExtensionExtension Knee extensors Knee extensors (quadriceps)(quadriceps)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
FlexionFlexion Knee extensors Knee extensors (quadriceps) (eccentric (quadriceps) (eccentric contraction)contraction)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
HipHip ExtensionExtension Hip extensorsHip extensors
Biceps femorisBiceps femoris
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Gluteus maximusGluteus maximus
FlexionFlexion Hip extensors (eccentric Hip extensors (eccentric contraction)contraction)
Biceps femorisBiceps femoris
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
Gluteus maximusGluteus maximus
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Rowing ExerciseRowing Exercise
• Participant sits on a Participant sits on a movable seat with knees & movable seat with knees & hips flexed close to the hips flexed close to the chestchest
• Arms are reaching forward Arms are reaching forward to grasp a horizontal barto grasp a horizontal bar
• Legs are extended forcibly Legs are extended forcibly as arms are pulled toward as arms are pulled toward chestchest
• Return to starting position Return to starting position
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Rowing ExerciseRowing ExerciseJointJoint ActionAction Agonists in arm pull/leg pushAgonists in arm pull/leg push ActionAction Agonists in return to startingAgonists in return to starting
Foot Foot & & ankleankle
Plantar Plantar flexionflexion
Ankle plantarflexorsAnkle plantarflexors
GastrocnemiusGastrocnemius
SoleusSoleus
DorsiflexionDorsiflexion Ankle dorsiflexorsAnkle dorsiflexors
Tibialis anteriorTibialis anterior
Extensor hallucis longusExtensor hallucis longus
Extensor digitorum longusExtensor digitorum longus
Peroneus tertiusPeroneus tertius
KneeKnee ExtensionExtension Quadriceps (knee extensors)Quadriceps (knee extensors)
Rectus femorisRectus femoris
Vastus medialisVastus medialis
Vastus intermediusVastus intermedius
Vastus lateralisVastus lateralis
FlexionFlexion Knee flexors (hamstrings)Knee flexors (hamstrings)
Biceps femorisBiceps femoris
SemitendinosusSemitendinosus
SemimembranosusSemimembranosus
HipHip ExtensionExtension Hip extensorsHip extensors
Gluteus maximusGluteus maximus
Biceps femorisBiceps femoris
SemimembranosusSemimembranosus
SemitendinosusSemitendinosus
FlexionFlexion Hip flexorsHip flexors
IliopsoasIliopsoas
Rectus femorisRectus femoris
PectineusPectineus
TrunkTrunk ExtensionExtension Trunk extensorsTrunk extensors
Erector spinaeErector spinae
FlexionFlexion Trunk flexorsTrunk flexors
Rectus abdominisRectus abdominis
Internal oblique abdominalInternal oblique abdominal
External oblique abdominalExternal oblique abdominal
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Rowing ExerciseRowing ExerciseJointJoint ActionAction Agonists in arm pull/leg pushAgonists in arm pull/leg push ActionAction Agonists in return to startingAgonists in return to starting
Shoulder Shoulder girdlegirdle
Adduction, Adduction, downward downward rotation, & rotation, & depressiondepression
Shoulder girdle adductors, downward Shoulder girdle adductors, downward rotators, & depressorsrotators, & depressors
Trapezius (lower)Trapezius (lower)
RhomboidRhomboid
Pectoralis minorPectoralis minor
Abduction, Abduction, upward upward rotation, & rotation, & elevationelevation
Shoulder girdle adductors, downward Shoulder girdle adductors, downward rotators, & depressors (eccentric rotators, & depressors (eccentric contraction)contraction)
Trapezius (lower)Trapezius (lower)
RhomboidRhomboid
Pectoralis minorPectoralis minor
Shoulder Shoulder jointjoint
ExtensionExtension Shoulder joint extensorsShoulder joint extensors
Latissimus dorsiLatissimus dorsi
Teres majorTeres major
Posterior deltoidPosterior deltoid
Teres minorTeres minor
InfraspinatusInfraspinatus
FlexionFlexion Shoulder joint extensors (eccentric Shoulder joint extensors (eccentric contraction)contraction)
Latissimus dorsiLatissimus dorsi
Teres majorTeres major
Posterior deltoidPosterior deltoid
Teres minorTeres minor
InfraspinatusInfraspinatus
Elbow Elbow jointjoint
FlexionFlexion Elbow joint flexorsElbow joint flexors
Biceps brachiiBiceps brachii
BrachialisBrachialis
BrachioradialisBrachioradialis
ExtensionExtension Elbow joint flexors (eccentric contraction)Elbow joint flexors (eccentric contraction)
Biceps brachiiBiceps brachii
BrachialisBrachialis
BrachioradialisBrachioradialis
Wrist & Wrist & handhand
FlexionFlexion Wrist & hand flexors (isometric Wrist & hand flexors (isometric contraction)contraction)
Flexor carpi radialisFlexor carpi radialis
Flexor carpi ulnarisFlexor carpi ulnaris
Palmaris longusPalmaris longus
Flexor digitorum profundusFlexor digitorum profundus
Flexor digitorum superficialisFlexor digitorum superficialis
Flexor pollicis longusFlexor pollicis longus
FlexionFlexion Wrist & hand flexors (isometric Wrist & hand flexors (isometric contraction)contraction)
Flexor carpi radialisFlexor carpi radialis
Flexor carpi ulnarisFlexor carpi ulnaris
Palmaris longusPalmaris longus
Flexor digitorum profundusFlexor digitorum profundus
Flexor digitorum superficialisFlexor digitorum superficialis
Flexor pollicis longusFlexor pollicis longus
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Web SitesWeb SitesAmerican College of Sports MedicineAmerican College of Sports Medicine
www.acsm.orgwww.acsm.org – Scientific research, education, and practical applications of Scientific research, education, and practical applications of
sports medicine and exercise science to maintain and sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of enhance physical performance, fitness, health, and quality of lifelife
Concept IIConcept IIwww.concept2.com/index.htmlwww.concept2.com/index.html– Information on the technique of rowing and the muscles used. Information on the technique of rowing and the muscles used.
Fitness WorldFitness Worldwww.fitnessworld.comwww.fitnessworld.com– The information at this site is about fitness in general and The information at this site is about fitness in general and
includes access to Fitness Management magazine.includes access to Fitness Management magazine.
Manual of Manual of Structural Structural KinesiologyKinesiology Muscular Analysis of Trunk & Lower Extremity ExercisesMuscular Analysis of Trunk & Lower Extremity Exercises
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Web SitesWeb SitesNational Council of Strength & FitnessNational Council of Strength & Fitness
www.ncsf.orgwww.ncsf.org– Personal Training Certification & Continuing Education for the Personal Training Certification & Continuing Education for the
Fitness ProfessionalFitness ProfessionalNational Strength and Conditioning AssociationNational Strength and Conditioning Association
www.nsca-lift.orgwww.nsca-lift.org– Information on the profession of strength and conditioning Information on the profession of strength and conditioning
specialists and personal trainersspecialists and personal trainersNSCA Certification CommissionNSCA Certification Commission
www.nsca-cc.orgwww.nsca-cc.org– The certifying body for the National Strength and Conditioning The certifying body for the National Strength and Conditioning
AssociationAssociationPresidents Council on Physical Fitness and SportsPresidents Council on Physical Fitness and Sports
www.fitness.www.fitness.govgov– Information and links from the U.S. government on fitnessInformation and links from the U.S. government on fitness