Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises

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© 2007 McGraw-Hill Higher Education. All rights reserved. 13-1

Chapter 13

Muscular Analysis of Trunk and

Lower Extremity Exercises

Manual of Structural KinesiologyR.T. Floyd, EdD, ATC, CSCS


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



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. 13-4


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



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. 13-6

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

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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. 13-8

Sit-up, bent knee

Rotating to right phaseCurling phase to sitting-up position

Hip flexors (isometric contraction)

Iliopsoas

Rectus femoris

Pectineus

Maintenance

of hip flexion

Hip flexors

Iliopsoas

Rectus femoris

Pectineus

FlexionHip

Right lumbar rotators

R) Rectus abdominis

L) External oblique abdominal

R) Internal oblique abdominal

R) Erector spinae

Right lumbar

rotation

Trunk flexors

Rectus abdominis

External oblique abdominal

Internal oblique abdominal

FlexionTrunk

Cervical spine flexors

(isometric contraction)

Sternocleidomastoid

Maintenance

of cervical flexion


Sternocleidomastoid

FlexionCervical

spine

AgonistsActionAgonistsActionJoint


Sit-up, bent kneeReturn phase to starting positionReturn phase to sitting-up position

Hip flexors (eccentric contraction)

Iliopsoas

Rectus femoris

Pectineus

ExtensionHip flexors

Iliopsoas

Rectus femoris

Pectineus

Maintenance of hip flexion

Hip

Trunk flexors (eccentric

contraction)

Rectus abdominis

External oblique

abdominal


ExtensionRight lumbar rotators

(eccentric contraction)

R) Rectus abdominis

L) External oblique

abdominal

R) Internal oblique abdominal

R) Erector spinae

Left lumbar

rotation to neutral

position

Trunk



Sternocleidomastoid

ExtensionCervical spine flexors

(isometric contraction)

Sternocleidomastoid

Maintenance of cervical

flexion

Cervical spine

AgonistsActionAgonistsActionJoint


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


Alternating Prone Extensions

Shoulder joint flexors (eccentric contraction)

Pectoralis major (clavicular head or upper fibers)

Deltoid

Coracobrachialis

Biceps brachii

ExtensionShoulder joint flexors

Pectoralis major (clavicular head or upper fibers)

Deltoid

Coracobrachialis

Biceps brachii

FlexionShoulder

Shoulder girdle adductors (eccentric contraction)

Trapezius

Rhomboids

AbductionShoulder girdle adductors

Trapezius

Rhomboids

AdductionShoulder

girdle

Hip extensors (eccentric contraction)

Gluteus maximus

Semitendinosus

Semimembranosus

Biceps femoris

Flexion (return to neutral relaxed position)

Hip extensors

Gluteus maximus

Semitendinosus

Semimembranosus

Biceps femoris

ExtensionHip

Trunk & cervical spine extensors (eccentric contraction)

Erector spinae

Splenius

Quadratus lumborum

Flexion (return to neutral relaxed

position)

Trunk extensors

Erector spinae

Splenius

Quadratus lumborum

ExtensionTrunk

Agonists in LoweringActionAgonists in LiftingActionJoint


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

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Squat

Hip extensors

Gluteus maximus

Semimembranosus

Semitendinosus

Biceps femoris

ExtensionHip extensors (eccentric contraction)

Gluteus maximus

Semimembranosus

Semitendinosus

Biceps femoris

FlexionHip

Knee extensors

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

ExtensionKnee extensors


Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

FlexionKnee

Plantar flexors

Gastrocnemius

Soleus

Plantar

flexion

Plantar flexors


Gastrocnemius

Soleus

DorsiflexionAnkle

Agonists in LiftingActionAgonists in LoweringActionJoint


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


Dead Lift

Trunk extensors (isometric contraction)

Erector spinae (sacrospinalis)

Quadratus lumborum

Maintenance of extension

Trunk

Wrist & hand flexors (isometric contraction)

Flexor carpi radialis

Flexor carpi ulnaris

Palmaris longus

Flexor digitorum profundus

Flexor digitorum superficialis

Flexor pollicis longus

FlexionWrist & hand

Hip extensors

Gluteus maximus

Semimembranosus

Semitendinosus

Biceps femoris

ExtensionHip

Knee extensors (quadriceps)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

ExtensionKnee

Agonists in LiftingActionJoint


Dead Lift

Trunk extensors (isometric contraction)

Erector spinae (sacrospinalis)

Quadratus lumborum

Maintenance of extension

Trunk




Palmaris longus




FlexionWrist & hand


Gluteus maximus

Semimembranosus

Semitendinosus

Biceps femoris

FlexionHip

Knee extensors (quadriceps) (eccentric contraction)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

FlexionKnee

Agonists in LoweringActionJoint


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. 13-18

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

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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. 13-20

Leg Lifter

Hip extensors

Gluteus maximus

Biceps femoris

Semitendinosus

Semimbranosus

ExtensionHip flexors

Iliopsoas

Rectus femoris

Pectineus

Sartorius

Tensor fasciae latae

FlexionHip

Plantar flexors

Gastrocenemius

Soleus

Plantar Flexion

Ankle dorsiflexors

Tibialis anterior

Extensor hallucis longus

Extensor digitorum

longus

Peroneus tertius

DorsiflexionAnkle

Knee flexors (hamstrings)

Biceps femoris

Semitendinosus

Semimbranosus

FlexionKnee extensors

(quadriceps)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

ExtensionKnee

Agonists in Left – Resisting Upward

ActionAgonists in Right –Attempting Upward

ActionJoint


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. 13-22

Hip Sled


Biceps femoris

Semimembranosus

Semitendinosus

Gluteus maximus

FlexionHip extensors

Biceps femoris

Semimembranosus

Semitendinosus

Gluteus maximus

ExtensionHip

Ankle plantar flexors (eccentric contraction)

Gastrocnemius

Soleus

DorsiflexionAnkle plantar flexors

Gastrocnemius

Soleus

Plantar flexion

Ankle

Knee extensors (quadriceps) (eccentric

contraction)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

FlexionKnee extensors (quadriceps)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

ExtensionKnee

Agonists in LoweringActionAgonists in PushingActionJoint


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. 13-24

Rowing Exercise

Trunk flexors

Rectus abdominis


External oblique abdominal

FlexionTrunk extensors

Erector spinae

ExtensionTrunk

Hip flexors

Iliopsoas

Rectus femoris

Pectineus

FlexionHip extensors

Gluteus maximus

Biceps femoris

Semimembranosus

Semitendinosus

ExtensionHip

Knee flexors (hamstrings)

Biceps femoris

Semitendinosus

Semimembranosus

FlexionQuadriceps (knee extensors)

Rectus femoris

Vastus medialis

Vastus intermedius

Vastus lateralis

ExtensionKnee

Ankle dorsiflexors

Tibialis anterior

Extensor hallucis longus

Extensor digitorum longus

Peroneus tertius

DorsiflexionAnkle plantarflexors

Gastrocnemius

Soleus

Plantar flexion

Foot &

ankle

Agonists in return to startingActionAgonists in arm pull/leg pushActionJoint

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Rowing Exercise




Palmaris longus




FlexionWrist & hand flexors (isometric contraction)



Palmaris longus




FlexionWrist & hand

Elbow joint flexors (eccentric contraction)

Biceps brachii

Brachialis

Brachioradialis

ExtensionElbow joint flexors

Biceps brachii

Brachialis

Brachioradialis

FlexionElbow joint

Shoulder joint extensors (eccentric contraction)

Latissimus dorsi

Teres major

Posterior deltoid

Teres minor

Infraspinatus

FlexionShoulder joint extensors

Latissimus dorsi

Teres major

Posterior deltoid

Teres minor

Infraspinatus

ExtensionShoulder joint

Shoulder girdle adductors, downward rotators, & depressors (eccentric contraction)

Trapezius (lower)

Rhomboid

Pectoralis minor

Abduction, upward rotation, & elevation

Shoulder girdle adductors, downward rotators, & depressors

Trapezius (lower)

Rhomboid

Pectoralis minor

Adduction, downward rotation, & depression

Shoulder girdle

Agonists in return to startingActionAgonists in arm pull/leg pushActionJoint


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.


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


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


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

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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

Documents

Chapter 13 Muscular Analysis of Trunk and Lower Extremity Exercises