n oit c a rt n o c r al u c s u m e vit c a y b t o n , yti v a r g y b d e s u a c e b dl u o w h t g n el el c s u m ni e g n a h c & t n e m e v o m

e vi s s a p e b dl u o w g ni n e ht g n el el c s u m e ht ,l o rt n o c r al u c s u m o n r e d n u yll ait n e s s e , yti v a r g s a d e e p s e m a s e ht t a t n e c s e d

g nitt a u q s ni n oit c n uf s p e ci r d a u Q

ci rt n e c n o c si n oiti s o p d ett a u q s e ht m o rf t n e c s a & ci rt n e c c e si t n e c s e d w ol s

t n e m e v o m dr a w n w o d a f o di p a r o ot t n e v e r p ot yll a ci rt n e c c e g nit c a rt n o c y b st n e m e v o m g ni r a e b -t h gi e w ni n oi x elf t ni oj e e n k ot r ot a r el e c e d a s a s n oit c n uf e c n at si s e r r o yti v a r g hti w g ni v o m st ni oj e ht l o rt n o c ot n oi s n et r e d n u s n e ht g n el el c s u m

n oit c a yti m e rt x e r e w ol h g u o r ht t n e m e v o m g ni r a e b - t h gi e w a ni s r e w ol yl w ol s y d o b e ht n e h w yll a ci rt n e c c e st c a rt n o c s p e ci r d a u Q

n oit c a rt n o c ci rt n e c c E
e c n at si s e r r o yti v a r g t s ni a g a s e l c s u m f o n oit c a rt n o c g ni n et r o h s

s n oit c a rt n o c ci rt n e c n o C

s e ni h c a m e c n at si s s a l a u n a m s a h c u s s e c r of l a n r et x e r o , yti v a r g , m ut n e m o m , s el c s u m g nit c a rt n o c r e ht o y b d e s u a c t n e m e v o m e vi s s a p h g u o r h t n oit c a rt n o c a f o e c n e s b a e h t ni n e ht g n el r o n et r o h s y a m s el c s u M

e p yt n oit c a rt n o c s e ni m r et e d t n e m e v o m g ni r u d g ni n et r o h s r o g ni n e ht g n el si el c s u m e ht r e ht e h W e c n a n et ni a m y d o b & e c n a m r of r e p l a ci s y h p l uflli k s ni t n at r o p mi y r e v e r a s el c s u m l a ni m o d b a & , k n u rt , yti m e rt x e r e w ol e ht f o y tili bi x elf & , e c n a r u d n e , ht g n e rt S

2007 McGraw-Hill Higher Education. All rights reserved.

2007 McGraw-Hill Higher Education. All rights reserved.

2007 McGraw-Hill Higher Education. All rights reserved.

Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises

Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises

Manual of Structural Kinesiology

R.T. Floyd, EdD, ATC, CSCS

13-5

13-3

13-1

2007 McGraw-Hill Higher Education. All rights reserved.

2007 McGraw-Hill Higher Education. All rights reserved.

2007 McGraw-Hill Higher Education. All rights reserved.

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

Muscular Analysis of Trunk & Lower Extremity Exercises

Muscular Analysis of Trunk & Lower Extremity Exercises

Thorough knowledge of muscles being used is essential

Free Weight-Training Exercises

13-6

13-4

13-2

Sit-up, bent knee

Joint Action

Sit-up, bent knee

Curling phase to sitting-up position Agonists Rotating to right phase Action Agonists Maintenance Cervical spine flexors (isometric contraction) of cervical Sternocleidomastoid flexion Right lumbar Right lumbar rotators rotation R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae Maintenance Hip flexors (isometric of hip flexion contraction) Iliopsoas Rectus femoris 13-8 Pectineus Cervical Flexion Cervical spine flexors spine Sternocleidomastoid Trunk Flexion Trunk flexors Rectus abdominis External oblique abdominal Internal oblique abdominal Flexion Hip flexors Iliopsoas Rectus femoris Pectineus

2007 McGraw-Hill Higher Education. All rights reserved.

Joint

Sternocleidomastoid
Trunk flexors (eccentric contraction)

Trunk

Hip

2007 McGraw-Hill Higher Education. All rights reserved.

Iliopsoas Rectus femoris Pectineus

13-9

Alternating Prone Extensions

Joint Action Agonists in Lifting
Shoulder joint flexors

Action Extension

Agonists in Lowering
Shoulder joint flexors (eccentric contraction)

Shoulder Flexion

Shoulder Adduction girdle

Shoulder girdle adductors

Abduction

Gluteus maximus Semitendinosus Semimembranosus 2007 McGraw-Hill Higher Education. All rights reserved. Biceps femoris

Gluteus maximus Semitendinosus Semimembranosus Biceps femoris

13-11

2007 McGraw-Hill Higher Education. All rights reserved.

l a cit r e v s a

Hip

Extension

Hip extensors

Flexion (return to neutral relaxed position)

Hip extensors (eccentric contraction)

ni a m e r s ni h s e ht t a ht e r u s n E

n oiti s o p g nit r at s ot n r ut e R

Erector spinae Splenius Quadratus lumborum

Erector spinae Splenius Quadratus lumborum

t h gi a rt s k c a b g ni p e e k

Trunk

Extension

Trunk extensors

Flexion (return to neutral relaxed position)

Trunk & cervical spine extensors (eccentric contraction)

, r o olf ot l ell a r a p e r a s h gi ht

Trapezius Rhomboids

lit n u n w o d st a u q s t n a pi cit r a P

Trapezius Rhomboids

Shoulder girdle adductors (eccentric contraction)

n o ll e b r a b a s e c al p t n a pi cit r a P

k c e n e ht d n i h e b s r e dl u o h s e ht

s d n a h f o n oiti s o p d r a w r of

- s ml a p hti w ti s p s a r g d n a

Pectoralis major (clavicular head or upper fibers) Deltoid Coracobrachialis Biceps brachii

Pectoralis major (clavicular head or upper fibers) Deltoid Coracobrachialis Biceps brachii

n o iti s o p g nit r at s ot n r ut e r n e h T

Maintenance Hip flexors of hip flexion Iliopsoas Rectus femoris Pectineus

Extension

Hip flexors (eccentric contraction)

r e p p u , d a e h s e si a r t n a pi cit r a P

2007 McGraw-Hill Higher Education. All rights reserved.

r o olf e ht m o rf s h gi ht & , k n u rt

ll uf ni t p e k e r a s e e n K

n oi s n et x e

R) Rectus abdominis L) External oblique abdominal R) Internal oblique abdominal R) Erector spinae

Rectus abdominis External oblique abdominal Internal oblique abdominal

y d o b e ht f o t n orf

Left lumbar rotation to neutral position

Right lumbar rotators (eccentric contraction)

Extension

d e x elf yll uf s r e dl u o h s e ht hti w

Cervical Maintenance Cervical spine flexors Extension (isometric contraction) spine of cervical Sternocleidomastoid flexion

Cervical spine flexors (eccentric contraction)

, n o iti s o p e n o r p s eil t n a pi cit r a P

ni g n i yl n oiti s o p d e x al e r a ni

n oitit e p e r t x e n n o tf el ot et at o R n oiti s o p g nit r at s ot s n r ut e R e e n k t h gi r ot w o bl e tf el s e h c u o t ,t h gi r ot k n u rt s et at o r , n oiti s o p g nitti s a ot p u sl r u c t n a pi cit r a P sl a ni m o d b a n o si s a h p m e e r o m w oll a & p u -ti s o t n oit u bi rt n o c ri e ht g ni c u d e r y b e r e ht , h t g n el r o x e lf pi h e c u d e r ot r e n n a m si ht ni d e x elf e r a s e e n k & s pi H t r a p a ht di w - pi h t u o b a t e e f & s e e r g e d 0 9 d e x elf s e e n k hti w ,t s e h c s s o r c a g ni yl d n a d e s s o r c s m r a e r of , k c a b n o s eil t n a pi cit r a P
13-7

Hip

2007 McGraw-Hill Higher Education. All rights reserved.

Sit-up, bent knee

Return phase to sitting-up position Action Agonists Return phase to starting position Action Agonists

Alternating Prone Extensions

13-10

Squat

13-12

Squat
Joint Hip Action Flexion Agonists in Lowering Action Agonists in Lifting Hip extensors (eccentric Extension contraction) Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee extensors (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Extension Hip extensors Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee extensors Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Plantar flexors Gastrocnemius Soleus
13-13

Dead Lift
& , s g el , s m r a g ni p e e k , n oiti s o p
2007 McGraw-Hill Higher Education. All rights reserved.

Knee Flexion

Dead Lift
Joint Wrist & hand Flexion Action Agonists in Lifting
Wrist & hand flexors (isometric contraction)

Wrist & hand

Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Trunk Maintenance of extension Extension
Trunk extensors (isometric contraction)

Trunk

Erector spinae (sacrospinalis) Quadratus lumborum

Hip extensors

Hip

Hip

Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Knee Extension

Knee extensors (quadriceps)

Knee

2007 McGraw-Hill Higher Education. All rights reserved.

Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis

13-15

2007 McGraw-Hill Higher Education. All rights reserved.

Isometric Exercises
si e r e ht h ci h w ni e u qi n h c et e si c r e x e n A o n hti w s p u o r g el c s u m f o n oit c a rt n o c

2007 McGraw-Hill Higher Education. All rights reserved.

13-17

2007 McGraw-Hill Higher Education. All rights reserved.

l a ni m o d b a e u qil b o l a n r et x E

n oi g e r l a ni m o d b a r oi r et n a

l a ni m o d b a e u qil b o l a n r et nI

g ni v o m t u o hti w el bi s s o p

s a yl g n o rt s s a s el c s u m

si ni m o d b a s u s r e v s n a r T

e si c r e x e si ht ni tfil e ht f o

Ankle Dorsiflexion Plantar flexors (eccentric contraction) Gastrocnemius 2007 McGraw-Hill Higher Education. All rights reserved. Soleus

Plantar flexion

d e x elf pi h ni s ni g e b t n a pi cit r a P yti r oj a m e ht m r of r e p s r o s n et x e s r e zili b at s ci rt e m o si s a d e zilit u e ht s p s a r g d n a ,t h gi a rt s k c a b pi h e ht eli h w k c a b w ol e ht f o si n oiti s o p g ni d n at s ot e v o M s pi h e ht g ni d n et x e y b e d a m e b t s u m sr o s n et x e r a b m u L

13-14

st c a rt n o c t n a pi cit r a P

si ni m o d b a s ut c e R

r o olf e ht n o ll e b r a b

Dead Lift
Joint Flexion Action Agonists in Lowering
Wrist & hand flexors (isometric contraction)

Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus Maintenance of extension Flexion
Trunk extensors (isometric contraction)

Erector spinae (sacrospinalis) Quadratus lumborum

Hip extensors (eccentric contraction)

Gluteus maximus Semimembranosus Semitendinosus Biceps femoris Flexion

Knee extensors (quadriceps) (eccentric contraction)

Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis

13-16

Abdominal Contraction

s pi h r o k n u rt e ht
13-18

- 7 yl et a mi x o r p p a dl e h e b dl u o h s s n oit c a rt n o C

f o e g n a r d eti mil a ni ht g n e rt s r al u c s u m

ll a r e v o f o s m r et ni e vit c u d o r p s a t o n ni at ni a m & dli u b ot y a w e vit c eff e n a t c eff e g ni ni a rt a r of s d n o c e s 0 1 s ci n ot o si s a s ni a g ht g n e rt s n oit o m

g ni n et r o h s el c s u m el b ai c e r p p a

Leg Lifter Leg Lifter

a n o sti s t n a pi cit r a P
Joint Action Agonists in Right Attempting Upward Action Plantar Flexion Agonists in Left Resisting Upward Plantar flexors Gastrocenemius Soleus Ankle Dorsiflexion Ankle dorsiflexors Tibialis anterior Extensor hallucis longus Extensor digitorum longus Peroneus tertius Knee Extension Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis

2007 McGraw-Hill Higher Education. All rights reserved.

e ht hti w e ni p u s s eil t n a pi cit r a P

s a yl b i c r of d e d n et x e e r a s g e L

n oiti s o p g nit r at s e ht ot n r ut e R

2007 McGraw-Hill Higher Education. All rights reserved.

ot d r a w r of g ni h c a e r e r a s m r A

2007 McGraw-Hill Higher Education. All rights reserved.

d e x elf s pi h & s e e n k hti w t a e s

t s e h c d r a w ot d ell u p e r a s m r a

el b a v o m a n o sti s t n a pi cit r a P

et al p e ht e v o m ot yl et el p m o c

d e d n et x e e r a s pi h & s e e n K

n oiti s o p g nit r at s ot n r ut e R

a ni d e x elf s pi h & s e e n k

e ht n o d e c al p e r a t e e F

t s e h c ot e s ol c n oiti s o p

r a b l at n o zi r o h a p s a r g

hti w ri a h c r o h c n e b g el tf el hti w & t n e b tf el hti w ti g nit si s e r e si a r ot t p m ett A

t s e h c e ht ot e s ol c

ylt h gil s s e e n k e ht eli h w g el t h gi r

et al p s ut a r a p p a

Flexion

Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimbranosus

t h gi r r e v o
Hip Flexion

13-19

Hip flexors Iliopsoas Rectus femoris Pectineus Sartorius 2007 McGraw-Hill Higher Education. All rights reserved. Tensor fasciae latae

Extension Hip extensors Gluteus maximus Biceps femoris Semitendinosus Semimbranosus

13-20

dr a w p u

g el

Hip Sled

Hip Sled
Joint Action Agonists in Pushing Action Agonists in Lowering Ankle Plantar flexion Ankle plantar flexors Dorsiflexion Ankle plantar flexors (eccentric contraction) Gastrocnemius Gastrocnemius Soleus Soleus Flexion Knee extensors (quadriceps) (eccentric contraction) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Hip extensors (eccentric contraction) Biceps femoris Semimembranosus Semitendinosus 13-22 Gluteus maximus

Knee Extension Knee extensors (quadriceps) Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Hip Extension Hip extensors Biceps femoris Semimembranosus Semitendinosus Gluteus maximus

Flexion

13-21

2007 McGraw-Hill Higher Education. All rights reserved.

Rowing Exercise Rowing Exercise

Joint Action Agonists in arm pull/leg push Ankle plantarflexors Gastrocnemius Soleus Action Agonists in return to starting Foot Plantar & flexion ankle Dorsiflexion Ankle dorsiflexors Tibialis anterior Extensor hallucis longus Extensor digitorum longus Peroneus tertius Knee flexors (hamstrings) Biceps femoris Semitendinosus Semimembranosus Hip flexors Iliopsoas Rectus femoris Pectineus Trunk flexors Rectus abdominis Internal oblique abdominal 13-24 External oblique abdominal

Knee Extension Quadriceps (knee extensors) Flexion Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Hip Extension Hip extensors Gluteus maximus Biceps femoris Semimembranosus Semitendinosus Flexion

Trunk Extension Trunk extensors Erector spinae

13-23
2007 McGraw-Hill Higher Education. All rights reserved.

Flexion

Rowing Exercise
Joint Action Agonists in arm pull/leg push Action Abduction, upward rotation, & elevation Agonists in return to starting
Shoulder girdle adductors, downward rotators, & depressors (eccentric contraction)

Shoulder Adduction, Shoulder girdle adductors, downward girdle downward rotators, & depressors rotation, & Trapezius (lower) depression Rhomboid Pectoralis minor Shoulder Extension joint
Shoulder joint extensors

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 http://www.concept2.com/05/training/training/gettingstarted.asp 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.

Trapezius (lower) Rhomboid Pectoralis minor

Shoulder joint extensors (eccentric contraction)

Flexion

Latissimus dorsi Teres major Posterior deltoid Teres minor Infraspinatus

Elbow joint flexors

Latissimus dorsi Teres major Posterior deltoid Teres minor Infraspinatus Extension Elbow joint flexors (eccentric contraction) Biceps brachii Brachialis Brachioradialis Wrist & hand flexors (isometric Flexion
contraction)

Elbow joint

Flexion

Biceps brachii Brachialis Brachioradialis Flexion

Wrist & hand flexors (isometric contraction)

Wrist & hand

Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis 2007 McGraw-Hill Higher Education. All rights reserved. Flexor pollicis longus

Flexor carpi radialis Flexor carpi ulnaris Palmaris longus Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus

13-25

2007 McGraw-Hill Higher Education. All rights reserved.

13-26

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
2007 McGraw-Hill Higher Education. All rights reserved.

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 www.nasm.org Offers specific certifications for health and fitness exercise specialists and a valuable resource for continuing education on exercise techniques, etc. Upper Extremity Conditioning Program www.eatonhand.com/hw/nirschl.htm Shows strengthening exercises for the upper body

13-27

2007 McGraw-Hill Higher Education. All rights reserved.

13-28

Web Sites
Rehab Team Site: Passive Stretching http://calder.med.miami.edu/pointis/upper.html Passive Range of Motion Exercises Body Map http://www.athleticadvisor.com/Injuries/general_injuries.htm Describes specific injuries and how to properly rehab with weights Physician and Sports Medicine: Weight Training Injuries www.physsportsmed.com/issues/1998/03mar/laskow2.htm Article that is about upper body injuries and how to strengthen the upper body

Web Sites
NISMAT Exercise Programs www.nismat.org/orthocor/programs/ Step by step instructions of strengthening exercises along with diagrams Spine Health.com www.spine-health.com/ Information on the spine including core body strengthening exercises #1 Back Pain Site www.1backpain.com/ Information on back pain as well as strengthening and stretching exercises for the back

2007 McGraw-Hill Higher Education. All rights reserved.

13-29

2007 McGraw-Hill Higher Education. All rights reserved.

13-30

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.

13-31