HSS 387 Chapter 12
All of the following are open kinetic chain exercises EXCEPT: chin-up & push-up biceps curl bench press lat pull
Push-up & Chin up
According to the SAID principle, which of the following is an example of an exercise best designed to strengthen the latissimus dorsi muscle for actions during rock climbing?
Pull-ups
Which of the following statements is NOT valid regarding an "Open Kinetic Chain"? Allows any one joint in the extremity to move or function separately Upper extremity examples include a shoulder shrug, a shoulder abduction, or a biceps curl Requires the movement of other joints in the extremity Lower extremity examples include seated hip flexion, knee extension, and ankle dorsiflexion
Requires the movement of other joints in the extremity
Recovery Phase
Return to functional position Goal: regain balance and positioning in order to be ready for next sport demand via concentric contraction of muscles that contracted eccentrically in follow through phase
Kinetic Chain Concept
Several bony segments linked by a series of joints (chain). If movement in 1 joint doesn't significantly affect movement in another joint, chain is open kinetic chain (chain is not securely attached at 1 end). If the chain is securely attached at both ends, then movement in 1 link (joint) cannot occur unless movement occurs in another link and is thus described as a closed kinetic chain.
SAID Principle
Specific Adaptations to Imposed Demands The body will gradually over time adapt very specifically to the various stressors & overloads to which it is subjected; applicable in every form of muscle training (as well as other body systems)
Valsalva Maneuver
Technique in which an individual holds their breath while bearing down to lift heavy weights (accomplished by exhaling against a closed epiglottis) in an attempt to enhance lifting ability. Result: Dramatic increase in blood pressure followed by an equally dramatic drop in blood pressure; can cause lightheadedness & fainting; may lead to adverse events in heart disease patients. Instead: Breath rhythmically and consistent; exhale during lifting/contracting phase and inhale during lowering/recovery phase.
To increase a muscle's endurance
The muscle must be worked for longer periods of time than it is used to (adding reps).
Which of the following statements is correct regarding the pushing "UP" phase of a push-up? The wrist and hand perform extension The elbow performs flexion The shoulder performs horizontal abduction The shoulder girdle performs abduction
The shoulder girdle performs protraction
Elbow Extensors
Triceps brachii & anconeus During elbow flexion,muscles work cooperatively in their lengthening to allow flexors to perform their task - May/may not be under active tension: → No active tension - muscle lengthening is passive, cause solely by the elbow flexors→ Active tension - elbow extensors are contracting eccentrically to control the amount and speed of lengthening
Examples of Multiple Joint Exercises
UE: Push ups & Dips LE: squats
Upper & Lower Extremity Joint Isolation Exercises
UE: Shoulder shrug, deltoid raise, biceps curl LE: seated hip flexion, knee extension, dorsiflexion
Which one of the following may NOT be determined from viewing an activity from an analysis perspective? Which muscles that are performing the movement Which type of contraction is occurring Which kind of exercises are appropriate for developing the muscles Which angle of movement will produce the greatest force
Which angle of movement will produce the greatest force
Overload Principle
Within appropriate parameters, a muscle or group of muscles increases in strength in direct proportion to the overload placed on it. greater than normal stress (load) must be placed on the body or group of muscles. The body will adapt/change due to that stimulus.
Elbow Flexors
biceps brachii, brachialis, & brachioradialis Concentrically contract to cause elbow flexion- Can also control the opposite action (function in extension as antagonists)by eccentrically contracting
Preparatory Phase
cocking/wind-up phase critical phase in achieving desired result of activity Becomes more dynamic as the need for explosiveness increases Goal: Lengthen agonist muscles so that they will be in position to generate force and momentum when they concentrically contract in next phase; via concentric contraction of antagonistic muscles
Multiple Joint Exercises
exercises in which movement in one joint results in movement in another joint Very functional; multiple plane movement Advantage: joint is more stable due to joint compressive forces from weight bearing
Periodization
including intentional variance in a training program at regular intervals to bring about optimal gains in physical performance; designed so that the athlete will be at his peak level during the most competitive part of the season.
Aggregate Muscles Actions
muscles that work together in groups to achieve a particular
Movement Phase
referred to as acceleration, action ,motion or contact phase- Goal: Summated force is generated directly to the ball, equipment, or opponent; the action part of the skill - Accomplished through near-maximal concentric contraction of the agonists muscles involved in the skill
Stance Phase
static phase involving short ROMs and mainly isometric contractions - Allows athlete to assume a comfortable position& appropriately balance the body - Goal:Set the various joint angles in their correct position with respect to one another and to the sport surface
The greater the acceleration of the movement phase
the greater the length and importance of the follow through phase
3 Exercise Variables
1) Frequency - number of times per week 2) Intensity - a certain percentage of the absolute maximum 3) Duration - number of minutes per exercise bout
Which of the following statements is NOT true regarding the "Kinetic Chain Concept"? A system can be both open and closed simultaneously. Bony segments and their linkage system of joints may be likened to a chain. Any one link in an extremity may be moved individually without significantly affecting other links if the chain is open. If the chain is closed then substantial movement of any one link cannot occur without substantial movement of the other links.
A system can be both open and closed simultaneously
Which of the following statements is NOT true regarding the "stance phase" of sports skills? Allows for more power to be transferred from the body during the movement Allows the athlete to assume a comfortable and balanced body position Emphasis is on setting various joint angles in correct positions Is a relatively static phase with fairly short ranges of motion involved
Allows for more power to be transferred from the body during the movement
Activities that enhance muscles of the hands, wrist, elbow and shoulder joints
Climbing, hanging, swinging
The chin-up, a(n) ______ kinetic chain exercise, requires ______ contraction of the glenohumeral ______ during the "UP" phase.
Closed; concentric; adductors
Closed Kinetic Chain
Distal end of extremity is fixed to a relatively stable surface Movement in 1 joint cannot occur w/o causing predictable movement in another joint in extremity Motion involves body moving in relation to the relatively fixed distal segment
Open Kinetic Chain
Distal end of extremity is not fixed to a relatively stable surface Core of the body and proximal segment of the extremity is stabilized while distal segments are free to move in space Motion in 1 joint doesn't require motion in other joints in chain
During the Follow-Through phase of most sports activities, negative acceleration of the limb is accomplished through ______ contractions of muscles which are antagonistic to those contracting in the Movement phase.
Eccentric
During the LOWERING phase of the bent-over row (elbows in), glenohumeral extensors contract ______, resulting in glenohumeral _________.
Eccentrically; shoulder flexion
Example of Aggregate Muscle Actions
Elbow flexors work together as an agonist group to cause flexion in opposition to elbow extensors.
Typical weight room exercises for strengthening the UE
Exercises concentrate only on muscles of anterior UE (benchpress, biceps curl ,etc.) Result: strong & tight anterior muscles with weak and flexible posterior muscles
Joint Isolation Exercises
Exercises in which one joint moves without action in other joints Isolating particular joint to concentrate on specific muscle group (single plane) Not very functional bc most activities require multiple joints to perform task Disadvantage: joint is stable proximally and loaded distally, shear forces acting on joint
Follow-Through Phase
Immediately after climax of the movement phase Goal: Bring about negative acceleration to involved limb or body segment, usually over wide ROM(deceleration phase) High eccentric contraction of antagonists to muscles of movement phase)
Upper extremity muscular strength and endurance is necessary for
Injury prevention and adequate skill development
To increase a muscles strength
Muscle must be gradually stressed by working against a load greater than it's used to (add weight).
Specificity
Muscular strength, muscular endurance, and flexibility are specific to each body area and each muscle group. Specific needs of the individual and/or body region must be specifically addressed when designing an exercise program. Usually need to analyze a person's individual exercise & skill technique to design a plan that meets his needs