Chapter 12: Muscular analysis of selected exercises
Preparatory phase
-"cocking" or "winding" phase - used to lengthen the appropriate muscles so they will be in position to generate more force and momentum as antagonist muscles concentrically contract - most critical phase in getting desired results
Movement phase
-Sometimes known as acceleration, action, motion, or contact phase -Is the action part of the skill -Summation of force is generated directly to the ball, sport object, or opponent -Usually characterized by near-maximal concentric activity in involved muscles
Examples of open kinetic chain exercises
-Upper extremity examples include a shoulder shrug, deltoid raise (shoulder abduction), or a biceps curl -Lower extremity examples include seated hip flexion, knee extension, & ankle dorsiflexion exercises
stance phase
-athlete assumes comfortable and appropriately balanced body position from which to initiate the sport skill. -setting the various joints angles in correct position with respect to another -static phase involving short ranges of motion
eccentric contraction
-muscle lengthens under tension to control the joints moving with gravity or resistance
concentric contraction
-shortening contraction of muscles against gravity or resistance
Borg Scale
A quantitative rating system of perceived exertion. Ranges from 6 to 20 with corresponding descriptions.
open kinetic chain/ not attached at one end
Any one link in extremity may be moved individually without significantly affecting other links
Periodization
Division of a training program into smaller, progressive stages
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
FITT
Frequency, Intensity, Time, Type
Over load principle
In order to make gains in muscle size and strength you must stress the muscle beyond what is normal.
how do modify variables in over load principle (frequency, intensity, duration)
Increasing the speed of doing the exercise, the number of repetitions, the weight, & more bouts of exercise are all ways to modify these variables in applying this principle
Isometic Exercise:
Involves muscle contraction without shortening (i.e., there is no movement or only a minimum shortening of muscle fibers.)
Types of Periodization
Macro- over long periods of time Micro- over short periods of time
the kinetic chain concept
Our extremities consist of several bony segments linked by a series of joints any link can move independently and without affecting the other links if chain is open. if closed, moving one link will cause the others to move as well
Antagonist muscle action
Paired muscle action. As the agonist muscle shortens to create movement, the antagonist lengthens to co-ordinate the action
Deadlift
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 - closed kinetic chain 1. lifting phase to the hips extended/knee extended position 2. lowering phase to the hip flexed/knee flexed starting position
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
Alternating Prone Extensions
Participant lies in 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 - open kinetic chain 1. lifting phase to raise the R upper extremity off surface and raise L lower extremity off floor 2. lowering phase to relaxed position superman exercise
SAID principle
Specific Adaptations to Imposed Demands the body will gradually, over time, adapt very specifically o the various stresses and overloads to which it is subjected. applicable to any muscle training and other systems of the body
Chin up (pull up)
Subject grasps horizontal bar with palms away from face From hanging position, subject pulls up until the chin is over the bar Return to starting position -closed-kinetic-chain exercise - two phases of analysis 1. pulling up phase to chinning position 2. lowering phase to starting position
periodization of training
Traditional periodization programs divide into cycles that range from multi-year to micro-cycles that last a few days Best for athletes who focus on one competition Not optimal for team sports or sports that require skill development Block periodization gaining popularity as it allows focus on a few skills/attributes, 3-4 blocks that last 2-4 weeks
Intensity
a certain percentage of the absolute maximum how hard
strength and endurance in the muscles are essential for improving
appearance posture efficient skill performance
squat
barbell on shoulders behind neck, palms facing forward, person squats down, flexing hips while keeping spine in normal alignment until thighs are parallel to the floor, return to standing position - closed kinetic chain 1. lowering phase to squat position 2. lifting phase to starting position
Arm Curl
biceps brachii, brachialis, brachioradialis - open kinetic chain 1. lifting phase to flex position 2. lowering phase to extended position
increasing muscle mass
burn more calories and less likely to gain excess fat
which is more functional, open or closed kinetic chains
closed kinetic chains- strongly correlate to most physical activities
specificity
components of physical fitness (muscular strength, endurance and flexibility) that are not general body characteristics but rather specific to each body area and muscle group........ addressing specific needs in designing an exercise program
Muscles are usually grouped together according to their____
concentric function
Joint Isolation Exercises
core of body is proximal, distal segment is free to move in space through a single plane
muscular strength, endurance and flexibility should be developed through
correct use of proper exercise principals -One does not necessarily develop adequate muscular strength, endurance, & flexibility through participation in sport activities alone •One needs to develop muscular strength, endurance, & flexibility in order to be able to participate safely & effectively in sport activities
follow through phase
deceleration phase velocity decrease is usually attributed to high eccentric activities in the muscles that were antagonist to the muscles used in the movement
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
Valsalva maneuver
forceful exhalation against a closed glottis, which increases intrathoracic pressure and thus interferes with venous blood return to the heart
overload can be modified by changing any of 1 or combination of these things
frequency intensity duration
names of the phases vary
from skill to skill to fit terminology used in specific sports and depending on which body part is being moved
Triceps Extension
grasping dumbbell and beginning in full elbow extension, subject extends elbow until arm and forearm are straight with dumbbell over head return to standing postion - open kinetic chain
weakness in the upper extremities can
impair skill development and performance
abdominal curl up
joint action- trunk flexion muscles involved- rectus abdominals lie on back, forearms closed knees at ~ 90 degrees trunk flexes up to curling position, rotate trunk and return to starting position - open kinetic chain 1. trunk flexing phase to curl position 2. rotate left/right phase 3. return to curl up position 4. return phase to starting position
Dumbbell Bent Over Row
kneeling on bench or laying prone on table contralateral arm for support while the one holding the dumbbell with the shoulder hanging straight towards floor. - open kinetic chain 1. pull up phase to horizontal abducted position 2. lowering phase to starting position
Chest Press
lies on exercise bench, supine position, grasps barbell and presses weigh upward through full range of arm and shoulder movement - open kinetic chain 1. lifting phase to up position 2. lowering Phase to starting position
the greater the acceleration in the_______ the greater the length & importance of the _______
movement phase follow through phase
Shoulder Pull
muscle groups: shoulder and elbow extensors -lock hands together, pull apart - isometric exercise/ contraction - Antagonistic contraction is as strong as the agonist contraction
aggregate muscle action
muscles work in groups rather than independently to achieve a given joint motion
duration
number of minutes per exercise how long
upper extermity
often one of the bodys weakest areas - limited use in modern culture - weakness can impair skill development and performance
Types of Kinetic Chains
open and closed
______ exercises generally isolate only one segment, while ____ exercises work all segments in the chain, resulting in conditioning of muscles crossing each joint
open chain closed chain
an extremity may be seen as representing ________ if the distal end of the extremity is not fixed to a relative stable surface so that joints can function separately without affecting the rest of the extremity
open kinetic chain
practically all sports have these three phases
preparatory phase movement phase follow-through phase
Examples of closed kinetic chain exercises
push-up, dip, squat, or dead lift,
emphasize the development of muscle groups through
resistance training & circuit training activities
people lifting should use ______ breathing
rhythmic and consistent
Rowing exercise
sits in movable seat with knees and hips flexed close to chest. arms reach forward to grasp bar. legs are extended forcibly as arms pull to chest. legs and arms are returned to starting position -. closed kinetic chain 1. arm pull to chest/ leg push to extended knees and hip phase 2. return phase to the starting position
Latissimus pull (lat pull)
sitting position, grasps horizontal bar pulls down below chin and return slowly to starting position - open kinetic chain 1. pull down phase below chin 2. return phase to starting position
close kinetic chain/ securely attached
substantial movement of any one link cannot occur without substantial and subsequent movement of the other links When distal end of extremity is fixed
closed kinetic chain
the distal end of the extremity is fixed movement of one joint cannot occur without causing predictable movement in other joints in extremities pull up, push up, dip, squat
frequency
the number of times per week how often
according to the over load principle which type of person will see results quicker. a well trained person or an untrained person?
untrained person, due to a refinement of neuromuscular function, rather than an actual increase in muscle tissue strength
recovery phase
used to regain balance and positioning to be ready for the next sport demand muscles that were used eccentrically in follow through will be used concentrically in this one
number of phases
usually 3-5 depending on skill being performed
Barbell Press
•A.K.A. as overhead or military press •Barbell is held high in front of chest, with palms facing forward, feet comfortably spread, back & legs straight •Barbell is pushed upward until arms are fully extended overhead •Return to starting position-open-kinetic chain exercise
Push-up
•Subject lies prone on floor with legs together, palms touching floor, and the hands pointed forward & approximately under the shoulders •Keeping back & legs straight, subject pushes up to the up position •Return to starting position. - closed kinetic chain 1. pushing up phase to up position 2. lowering phase to starting position