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