reactive forces
forces that oppose an initial active force (e.g. ground reaction forces occur at the foot when it comes in contact with the ground during running)
ligament
a strong fibrous tissue that connects one bone to another
glenohumeral kinetic chain action?
mobility
scapulothoracic kinetic chain action?
stability
thoracic kinetic chain action?
mobility
lumbar spine kinetic chain action?
stability
hip kinetic chain action?
mobility
knee kinetic chain action?
stability
ankle kinetic chain action?
mobility
foot kinetic chain action?
stability
How does passive stretching or elongation help shortened muscles?
- adds sarcomeres back
- restores normal resting length and length tension relationship
What happens when there is too much muscle shortening or too much lengthening?
decrease in sarcomeres and vice versa which can be dealt with my doing strength work in normal length positions
force couples
opposing, directional, or contralateral pulls at joints to achieve efficient movement
What happens when a muscle is hypertonic due to shortening?
the muscle now only requires a smaller or weaker nerve impulse to activate a contraction--> thus when an individual tries to activate the antagonist at the joint, the agonist may prematurely activate and in turn inhibit the action of the antagonist (recip
What happens when both muscles on either side of a joint demonstrate weakness due to their altered length tension relationship?
the body calls on other muscles at the joint that can assume the responsibility of becoming the prime movers (synergistic dominance)
co-contraction
the mutual coordination of antagonist muscles (such as flexor and extensors) to maintain a position
synergistic dominance
a condition in which the synergists carry out the primary function of a weakened or inhibited prime mover a
What types of muscles have more type I muscle fibers and what are these muscles better for?
stabilizing muscles, better for endurance training
What types of muscles have more type II muscle fibers and what are these muscles better for?
joint movement muscles, better for strength and power training
myofascial release
a manual massage technique used to eliminate general fascial restrictions; typically performed with a device such as a foam roller
maximum voluntary contraction (MVC)
the maximum effort a muscle or muscle group during a muscular contraction
What is the deep innermost layer of the core made up of?
- vertebral bones and discs
- spinal ligaments running along the front, sides, and back of the spinal column
- small muscles that span single vertebra
What is the middle layer of the core made up of?
- muscle and fascia that enricle the lower regions of the spine
What muscles make up the "core"?
- transverse abdominis (TVA)
- multifidi
- quadratus lumborum
- deep fibers of the internal oblique
- diaphragm
- pelvic floor musculature
- and the adjoining fasciae
What is the outermost layer of the core made up of?
- rectus abdominis
- erector spinae
- external and internal obliques
- ilioposoas
- latissimus dorsi
bracing
the co-contraction of the core and abdominal muscles to create a more rigid and wider base of support for spinal stabilization
Q-angle
the angle formed by lines drawn from the anterior superior iliac spine (ASIS) to the central patella and from the central patella to the tibial tubercle; an estimate of the effective angle at which the quadriceps group pulls on the patella
myofascial slings
a continuous line of action formed by muscles, tendons, ligaments, fascia, joint capsules, and bones that lie in series or in parallel to actively moving joints
PS core function exercises
- supine drawing in
- quadruped drawing in with extremity movement
PM hips and thoracic spine exercises
- cat camel
- pelvic tilts
- lying hip flexor stretch
- half kneeling triplanar stretch
- lying hamstrings stretch
- shoulder bridge (glute bridge)
- supine 90-90 hip rotator stretch
- spinal extensions and spinal twists
- rocking quadrups
PS scapulothoracic region and DM glenohumeral joint exercises
- deltoid stretches
- shoulder packing
- internal and external humeral rotation
- diagonals
- reverse flys with supine 90-90
- prone arm lifts (I,Y,W,O)
- closed KC weight shifts
What are some variables you can change to adjust static balance exercises?
- narrow BOS
- raise COG
- shift LOG
- sensory alteration
- sensory removal
static and dynamic balance exercises
- single leg stands
- static balance on a single leg with dynamic movement patterns with other leg and arms
What are the five primary movements of ADL?
1) bend and lift
2) single leg squatting
3) pushing
4) pulling
5) rotational
bend and lift exercises/good practices
- hip hinge
- lower extremity alignment (adductors with ball and abductors with elastic)
- figure 4 position
single leg pattern exercises
- half kneeling lunge rise
- lunges
- lunge matrix
pushing exercises
- bilateral and unilateral presses (cable machine)
- thoracic matrix with arms
- overhead press
pulling exercises
- bilateral and unilateral rows
rotational exercises
- wood chop
- hay bailer
Posture
The arrangement of the body and its limbs
Static Posture
How the person holds him-or herself "statically" or "isometrically" in space.
Deeper postural muscles have greater concentration of what type of muscle fibers?
Type I muscle fibers
Neuromuscular efficiency
The ability of the neuromuscular system to allow muscles that produce movement and muscles that provide stability to work together synergistically as an integrated functional unit
Correctible factors of muscle imbalances and postural deviations
1.) Repetitive movements
2.) Awkward positions
3.) Side dominance
4.) Lack of joint stability
5.) Lack of joint mobility
6.) Imbalanced strength-training programs
Non-correctible factors of muscle imbalances and postural deviations
1.) Congenital conditions
2.) Some pathologies
3.) Structural deviations
4.) Certain types of trauma
________ the body before ____________ it
Straighten, strengthen
When is the body in good postural position?
When the body parts are symmetrically balanced around the body's line of gravity
Components of posture and movement assessments
1.) Client history
2.) Lifestyle information
3.) Visual and manual observation
External Rotation
Outward turning about the vertical axis of the bone.
Eversion
Rotation of the foot to direct the plantar surface outward
Inversion
Rotation of the foot to direct the plantar surface inward.
Pronation
Arch flattening
Supination
High arches
Plantarflexion
Distal movement of the plantar surface of the foot
Dorsiflexion
Movement of the foot up toward the shin
Hip adduction
A lateral tilt of the pelvis that elevates one hip higher than the other, which may be evident in individuals who have a limb-length discrepancy.
Muscles suspected to be tight in anterior pelvic tilt
Hip flexors, erector spinae
Muscles suspected to be tight in posterior pelvic tilt
Rectus abdominis, hamstrings
Muscles suspected to be tight if shoulders are not level
Upper trapezius, levator scapula, rhomboids
Muscles suspected to be tight if there is asymmetry to midline
Lateral trunk flexors
Muscles suspected to be tight if shoulder position is protracted (forward, rounded)
Serratus anterior, anterior scapulohumeral muscles, upper trapezius
Muscles suspected to be tight if humerus is medially rotated (scapular winging)
Pectoralis major, latissimus dorsi, subscapularis
Muscles suspected to be tight if there is kyphosis and depressed chest
Shoulder adductors, pectoralis minor, rectus abdominis, internal oblique
Muscles suspected to be tight if forward-head position occurs
Cervical spine extensors, upper trapezius, levator scapulae
Five Primary Movements
1.) Bending/raising and lifting/lowering
2.) Single-leg movements
3.) Pushing movements
4.) Pulling movements
5.) Rotational movements
Bend and Lift Screen
To examine symmetrical lower-extremity mobility and stability, and upper-extremity stability during a bend-and-lift movement
Hurdle Step Screen
To examine simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization under a balance challenge of standing on one leg.
Shoulder Push Stabilization Screen
To examine stabilization of the scapulothoracic joint during closed-kinetic-chain pushing movements
Shoulder Pull Stabilization Screen
To examine the client's ability to stabilize the scapulothoracic joint during closed-kinetic-chain pulling movements
Thoracic Spine Mobility Screen
To examine bilateral mobility of the thoracic spine.
Thomas Test for Hip Flexion/Quadriceps length
To assess the length of the muscles involved in hip flexion
Passive Straight Leg Raise
To assess the length of the hamstrings
Shoulder Flexion and Extension
To assess the degree of shoulder flexion and extension.
Internal and External Rotation of the Humerus at the shoulder
To assess internal (medial) and external (lateral) rotation of the humerus at the shoulder joint.
Apley's Scratch Test for Shoulder Mobility
To assess simultaneous movements of the shoulder girdl (primarily the scapulothoracic and glenohumeral joints)
Sharpened Romberg Test
To assess static balance by standing with a reduced base of support while removing visual sensory information
Stork-stand balance test
To assess static balance by standing on one foot in a modified stork-stand position.
Core function: Blood Pressure Cuff Test
To assess core function, as demonstrated by the ability to draw the abdominal wall inward via the coordinated action of the transverse abdominis. and related core muscles without activation of the rectus abdominis.
Health Related Assessments
Cardiorespiratory Fitness, body composition and anthropometry, muscular endurance, muscular strength, flexibility
Skill Related Assessments
Anaerobic power, anaerobic capacity, speed, agility, reactivity, coordination
How to gain hands on experience
ACE-sponsored workshops, local colleges and universities, experienced PT's, family members friends and other trainers
Signs and Symptoms for fitness test termination
Angina or chest pain
Significant drop in SBP w/ increasing activity
Excessive rise in SBP or DBP
Excess fatigue, shortness of breath, or wheezing (not heavy breathing)
Lightheadedness, pallor, cyanosis, nausea or cold/clammy skin
Increased nervous system
Anthropometric Measurements: Body Comp
Measure of the size and proportions of the human body. Most common are height, weight and circumference measures.
Body size Measurement techniques
BMI, girth measurements, height, weight
Body composition
Proportion of lean tissue to body-fat tissue
Overweight vs Overfat
Overweight: upward deviation in body weight based on height
Overfat: excess amount of body fat
Contraindictions and considerations w/ measuring body comp
If extremely obese; techniques may not be accurate
Some may not want body comp assessed.
More appropriate to utilize BMI and girth
Bioelectrical impedance analysis
Body comp assessment.
BIA: Measures electrical signal as it passes through fat, lean mass and water in the body.
Air displacement plethysmography
Body comp assessment
ADP: Bod pod measures amount of air displaced when person sits in machine. Needs air displacement and weight to calculate.
Dual energy X-ray absorptiometry
Body comp assessment
DEXA: Most accurate. Whole body scan that reads bone and soft tissue mass
Hydrostatic Weighing
Body comp assessment
Measures amount of water displaced when a person is completely submerged
Magnetic resonance imaging
Body comp assessment
MRI: use magnetic fields to assess how much fa t a person has and wehre its deposited
Near-infrared interactance
Body comp assessment
NIR: Uses fiber optic probe that indirectly measures tissue comp (fat and water). EX) futrex
Skinfold Measurement
Body comp assessment
Calipers are used to pinch a fold of skin and fat and equation is used to calculate body fat %.
Use 3 different measurement sites.
(+-) 2.0-3.5% error
Total body electrical conductivity
Body comp assessment
TOBEC: Uses electromagnetic force field to assess relative body fat
Jackson and Pollock Three-Site Skinfold for Men
Chest: Diagnol skinfold taken midway between anterior axillary line and nipple
Thigh: Vertical skinfold taken on anterior midline of thigh btwn inguinal crease and proximal border of patella
Abdomen: Vertical skinfold take 2 cm to the right of the umbilic
Jackson and Pollock Three-Site Skinfold for Women
Triceps: Vertical fold on posterior midline of the arm, btwn the acromion and olecranon processes
Thigh: Vertical skinfold taken on anterior midline of thigh btwn inguinal crease and proximal border of patella
Suprailium: Diagonal fold following natural l
Body composition evaluation
Essential fat: women- 10-13% men- 2-5%
Athletes: women- 14-20% men- 5-13%
Fitness: women- 21-24% men 14-17%
Average: women- 25-31% men- 18-24%
Obese: women- 32% and higher men- 25% and higher
Assessments should be monthly or bimonthly
Programming considerations for body comp
Reducing adipose tissue decreases change of disease or dysfunction. Should be used in conjunction with healthful dietary recommendations
(USDA, DASH)
Can help determine a goal weight
Calculating desired body weight
[Lean body weight/ (100% - desired % fat)] x 100
Calculating fat weight in lbs (BF)
Body weight x Body fat percentage
Calculating lean body weight (LBW)
Total weight - Fat weight
Calculating % LBW at desired % Fat
100 - desired LBW%
Calculating goal weight
Divide current LBW by desired %LBW
BMI
Objective ration describing weight and height, but cant determine actual body comp.
Calculating BMI
BMI= weight (lbs) x 703/height(inches) / height (inches)
BMI and health risks
BMI > 25 increases risk for cardiovascular disease, metabolic syndrome, hypertension, type 2 diabetes.
Some clients can have a high LBM, increasing BMI, but they may be in normal body fat % range
Waist to hip ratio
Waist measurement is divided by hip measurement
Location of fat deposits = good indicator of disease risk
Help differentiate individuals who have an andriod shape (high WHR) from those with a gynoid shape
Waist circumference
Excess visceral fat is associated with insulin resistance.
For every 1 inch increase in men;
- blood pressure increases by 10%
- blood cholesterol increases by 8%
- HDL increases by 15%
- Triglycerides increase by 18%
- Metabolic syndrome risk increases b
Criteria for Waist circumference in adults
Low risk:
Females: 27.5-35 inches
Males: 27-38 in
High risk:
Females- 35.5-43 in
Men- 38.5-47 inches
Cardiorespiratory Fitness Testing
how well the body can perform dynamic activity using large muscle groups at a moderate to high intensity for extended periods.
Useful to determine:
-functional capacity
- starting point for developing goals for aerobic conditioning
- identify metabolic ma
Maximal oxygen uptake
VO2max: cardio efficiency and bodies ability to use oxygen for energy @ max exertion
Measuring VO2max
L/min = absolute VO2max
mL/kg/min= relative VO2max
Subaximal cardio assessments
PRovide accurate values at a workload that can be extrapolated to determine expected O2 uptake at maximal effots
Treadmill tests
Bruce submaximal treadmill test: most common. administered in 3 minute stages until client reaches 85% of their age-predicated MHR.
Balke and Ware treadmill test: Administered in 1 - 3 minute stages until desired HR is achieved or symptoms interefere (bes
Cycling ergometer tests
YMCA bike test: measures the steady-state HR (HRss) response to incremental three-minute workloads that progressively elicit higher heart-rate responses.
Astrand-Rhyming cycle ergometer test: estimates VO2max using a single-stage, six-minute submaximal cy
Ventilatory threshold testing
Submax talk test for VT1:best performed using HR telemetry for continuous monitoring (e.g., HR monitoring with chest strap).
VT2 Threshold test:Onset of blood lactate accumulation (OBLA) is the point at which lactic acid accumulates at rates faster than t
Field Tests
Rockport fitness walking test: estimate VO2max from a client's HRss response
1.5 mile run test: used by the U.S. Navy to evaluate cardiovascular fitness levels of its personnel
Step Tests
YMCA subax step test-12 inches: suitable for low-risk, apparently healthy, non-athletic individuals between the ages of 20 and 59. Evaluates recovery HR.
McArdle step test- 16 inches: test measures exercising HR, from which VO2max can be estimated
Graded exercise test
conducted in lab and fitness settings using a treadmill, cycle ergometer or arm ergometer to measure cardiorespiratory fitness.
Submaximal graded exercise test
Workload is a reflection of oxygen consumption and energy use. Can be measured in METs
METs
Metabolic equivalents
1 MET = oxygen consumption of 3.5L/kg/min
Indicators of heart disease risk
Decrease/Increase in blood pressure with exercise
Inadequate HR response to exercise
Exercise duration
Heart rate recovery
Metabolic analyzers
Indentify VT1 and VT2 using RER.
.85-.87 for VT1
1.00 for VT2
Muscular Fitness
Muscular fitness encompasses both muscular endurance and muscular strength
Push up Test
Measures upper body endurance
Curl up test
Measures abdominal strength and endurance
McGills Torso Muscular Endurance Test
Tests torso muscular endurance in trunk flexors, trunk laterals, and trunk extensors
Trunk Flexor endurance test
Assesses muscular endurance of the deep core muscles
Trunk Lateral Test
Assesses muscular endurance of the lateral core muscles
Trunk Extensor Test
Assess endurance of the torso extensor muscles
Bodyweight Squat Test
Assesses endurance of lower extremity when performing repititions
Muscular Strength
Dependent on variables such as muscle size, limb length, and neurological adaptations
Absolute Strength
greatest amount of weight that can be lifted at one time
Relative Strength
Takes persons body weight into consideration and is used when comparing individuals
1-RM Bench Press
Assesses upper-extremity strength using a fundamental upper-extremity movement
1-RM Leg press
Assesses lower-extremity strength using a stable, supported movement
1-RM Squat Test
Assesses lower-extremity strength using an unsupported, functional movement
Power
the rate at which mechanical work is performed under a defined set of conditions. Uses immediate energy available through anaerobic energy systems
Power Equations
Power = Force x Velocity = Work /Time
Force = M x A
Velocity = Distance / Time
Work = Force x distance
Anaerobic power testing
Standing long jump test, vertical jump test, kneeling overhead toss
Anaerobic capacity testing
Margaria-Kalamen stair test, 300 yd shuttle run
Speed, agility and Quickness testign
Improve performance
T Test
Agility test for assessment of multidirectional movement
40 yard dash
Measures quick bouts of speed
Pro agility test
Measures ability to accelerate, decelerate, change directions, and then accelerate again
Fitness Testing Accuracy
Ranges from equipment failure to human error.
What are the three attributes that are essential to successful relationships?
1.) Empathy
2.) Warmth
3.) Genuineness
Empathy
The ability to experience another person's world as if it were one's own.
Warmth
An unconditioned positive regard, or respect, for another person regardless of his or her individuality and uniqueness
Genuineness
Authenticity, or the ability to be honesty and open
What are the four essential states of a sucessful client-trainer relationship?
1.) Rapport
2.) Investigation
3.) Planning
4.) Action
Rapport
Involves the personal interaction a trainer establishes and maintains with a client, as well as the ability to communicate effectively with clients
Investigation
Involves the collection of all relevant information to identify the comprehensive needs of clients
Planning
Involves collaborative goal setting with the client after the investigation is complete to design an effective and comprehensive program
Action
Involves the successful implementation of all programming components and providing the appropriate instruction, feedback, and progression as needed.
Minimal encouragers
Brief words or phrases that encourage the client to share additional information
Paraphrasing
Responding to the client's communication by restating the essence of the content of his or her communication
Probing
Asking additional questions in an attempt to gather more information
Reflecting
Restating the feelings and/or content of what the speaker conveys, but with different words
Clarifying
Verifying an understanding of the content of the client's communication. Trainers must be careful not to interpret or analyze based on their own opinions or experiences
Informing
Expanding upon shared information
Confronting
Using mild to strong feedback with a client
Questioning
Directing both open and closed questions to a client
Deflecting
Changing the focus of one individual onto other, usually to devalue or diminish the content of the communication. Not recommended
The Physical Activity Readiness Questionnaire
A brief, self-administered medical questionnaire recognized as a safe pre-exercise screening measure for low to moderate exercise training
What is the purpose of a conducting a risk stratification?
1.) The presence or absence of known cardiovascular, pulmonary, and/or metabolic disease
2.) The presence or absence of cardiovascular risk factors
3.) The presence or absence of signs or symptoms suggestive of cardiovascular pulmonary, and/or metabolic d
What are the three basic steps of risk stratification?
1.) Identifying coronary artery disease risk factors
2.) Performing a risk stratification based on CAD risk factors
3.) Determining the need for a medical exam/clearance and medical supervision
Informed consent
A written statement signed by a client prior to testing that informs him or her of testing purposes, processes, and all potential risks and discomforts
Agreement and release of liability form
Release a personal trainer from liability for injuries but does not protect against being sued for negligence
Health-history questionnaire
Collects more detailed medical and health information beyond the CAD risk-factor screen
Exercise history and attitude questionnaire
Provides the PT with a detailed background of the client's previous exercise history, including behavioral and adherence experience
Dyspnea
Difficult or labored breathing
Sprain
A traumatic joint twist that results in stretching or tearing of the stabilizing connective tissues; mainly involves ligaments or joint capsules, and causes discoloration, swelling, and pain
Strain
A stretch, tear, or rip in the muscle or adjacent tissue such as the fascia or tendon
Overuse Injury
An injury caused activity that places too much stress on one area of the body over an extended period
Herniated disc
Rupture of the outer layers of fibers that surround the gelatinous portion of the disc
Bursitis
Swelling and inflammation in the bursa that results from overuse
Tendinitis
Inflammation of a tendon
Arthritis
Inflammation of a joint
What are two types of metabolic diseases that clients must be cleared by a physician before they can work out?
Diabetes and thyroid disorders
Hernia
Protrusion of the abdominal contents into the groin or through the abdominal wall
What four different sites do hypertensive medications affect and how?
1.) The heart, to reduce its force of contraction
2.) The peripheral blood vessels, to open or dilate them to allow more room for blood
3.) The brain, to reduce the sympathetic nerve outflow
4.) The kidneys, to deplete body water and decrease blood volume
Beta-blockers
Block the effects of catecholamines throughout the body and reduce resting, exercise, and maximal heart rates
Calcium channel blockers
Prevent calcium-dependent contraction of the smooth muscles in the arteries, causing them to dilate, which lowers blood pressure.
ACE inhibitors
Bblock an enzyme secreted by the kidneys, preventing the formation of a potent hormone that constricts blood vessels
Diuretics
Medications that increase excretion of water and electrolytes through the kidneys. No primary effect on the heart but can cause water and electrolyte imbalance
Arrhythmias
A disturbance in the rate or rhythm of the heartbeat
Bronchodilators
Asthma medications
Decongestants
Act directly on smooth muscles of the blood vessels to stimulate vasoconstriction. In the upper airways, reduces volume of the swollen tissues and results in more air space. In the peripheral vessels may raise blood pressure and increase heart rate both a
Antihistamines
Block the histamine receptor but do not have a direct effect on the heart rate or blood pressure but may cause drowsiness
What are the signs or symptoms that require immediate test termination and referral to a physician?
1.) Angina
2.) Significant drop in SBP
3.) Excessive rise in blood pressure
4.) Fatigue, shortness of breath, difficult or labored breathing not due to exercise
5.) Signs of poor perfusion
6.) Increased nervous system symptoms
7.) Leg cramping or claudica
Radial artery
The ventral aspect of the wrist on the side of the thumb
Carotid artery
Located in the neck, lateral to the trachea
Lower resting and submaximal heart rates may indicate...?
Higher fitness levels
Higher resting and submaximal heart rates may indicate...?
Poor physical fitness
Key notes about heart rates
1.) Sign of overtraining
2.) Medications, drugs, and supplements can directly affect RHR
3.) Body positions affects RHR
4.) Digestion increases RHR
5.) Environmental factors affect RHR
Methods of measuring heart rate
1.) ECG or EKG
2.) Telemetry
3.) Palpation
4.) Auscultation
Korotkoff sounds
Five difference sounds created by the pulsing of blood through the brachial artery; proper distinction of the sounds is necessary to determine blood pressure
Abductor
moves a limb away from the midline
Adductor
moves a limb towards the midline
Extensor
increase the angle at a joint - extends a limb
Flexor
decreases the angle at a joint - flexes a limb
Pronator
turns a limb to face downwards
Supinator
turns a limb to face upwards
Rotator
rotates a limb
Sternocleidomastoid
Neck flexion, rotation, and lateral flexion
muscles at shoulder girdle
trapezius, levator scapulae, rhomboid major and minor, pectoralis minor, serratus anterior
trapezius functions
upper - upward rotation and elevation of scapula
middle - upward rotation and adduction of scapula
lower - depression of scapula
trapezius exercises
upright rows, shoulder shrugs
levator scapulae function
elevation of scapula
levator scapulae exercises
shoulder shrugs
rhomboid functions
adduction, downward rotation and elevation of scapula
rhomboid exercises
chin ups, supported dumbbell bent over rows
pectoralis minor function
stabilization, depression, downward rotation and abduction of scapula
pectoralis minor exercises
push ups, incline bench press, regular bench press, cable crossover chest flys
serratus anterior function
stabilization, abduction and upward rotation of scapula
serratus anterior exercises
push ups, incline bench press, pull overs
muscles that act at the shoulder
pectoralis major, deltoid, latissimus dorsi, rotator cuff, teres major
pectoralis major function
shoulder flexion, extension, adduction, internal rotation and horizontal adduction
pectoralis major exercises
push ups, pull ups, incline bench press, regular bench press, rope climbing, throwing, tennis serve
deltoid function
shoulder flexion, abduction, internal rotation, external rotation, horizontal adduction and abduction
deltoid exercises
lateral butterfly exercises,
latissimus dorsi functions
shoulder extension, adduction, horizontal abduction and internal rotation
latissimus dorsi exercises
chin ups, rope climbing, parallel bar dips, rowing, pull down exercises
rotator cuff muscles
SITS - supraspinatus, infraspinatus, teres minor, subscapularis
rotator cuff functions
external rotation, internal rotation, abduction, stability of humeral head
rotator cuff exercises
tennis serve, throwing ball
teres major functions
extension, adduction and internal rotation
teres major exercises
chin ups, seated rows, pull downs, rope climbing
muscles that act at elbow and forearm
biceps brachii, brachialis, brachioradialis, triceps brachii, pronator teres, pronator quadratus, supinator
Biceps brachii function
elbow flexion, forearm supination
biceps brachii exercises
arm curls, chin ups, rock climbing, upright rows
brachialis function
elbow flexion
brachialis exercises
arm curls, chin ups, rock climbing, upright rows
brachioradialis function
elbow flexion, forearm supination
brachioradialis exercises
arm curls, chin up, rock climbing, upright rows
triceps brachii function
elbow extension, arm extension
triceps brachii exercises
push ups, dips, bench press, shoulder press
pronator teres function
elbow flexion, forearm pronation
pronator teres exercises
pronation of forearm with dumbbell
pronator quadratus function
forearm pronation
pronator quadratus exercises
resisted pronation
supinator function
forearm supination
supinator exercise
resisted supination
muscles that act at wrist
flexor carpi radialis, flexor carpi ulnaris, extensor carpi radialis longus, extensor carpi ulnaris, palmaris longus
flexor carpi radialis function
wrist flexion
flexor carpi radialis exercises
wrist curls, grip-strengthening exercises for racquet sports
flexor carpi ulnaris functions
wrist flexion
flexor carpi ulnaris exercises
wrist curls; grip strength exercises for racquet sports
extensor carpi radialis longus function
wrist extension
extensor carpi radialis longus exercises
reverse wrist curls; racquet sports (tennis)
extensor carpi ulnaris function
wrist extension
extensor carpi ulnaris exercises
reverse" wrist curls; racquet sports (tennis)
palmaris longus functions
wrist flexion
palmaris longus exercises
wrist curls
muscles that act at trunk
Rectus abdominis, external oblique, internal oblique, transverse abdominis, erector spinae, multifidi
rectus abdominis function
spinal flexion 6 pack
rectus abdominis exercises
bent-knee sit-ups, partial curl-ups, pelvic tilts
external oblique function
contralateral rotation, lateral flexion and forward flexion
external oblique exercises
twisting bent knee curl ups (rotation opposite) and curl ups
internal oblique function
ipsilateral rotation, lateral flexion and forward flexion
internal oblique exercises
twisting bent knee curl ups, same side and curl ups
transverse abdominis function
compress abdomen
transverse abdominis exercises
prone plank, drawing in
erector spinae muscles
longissimus, spinalis, iliocostalis
erector spinae motion
spinal extension
erector spinae exercises
squat, dead lift, prone back extention
multifidi function
contributes to spinal stability during trunk extension, rotation, and side-bending
multifidi exercises
birddog
pelvic floor function
stabilization, support, and core bracing
hip flexors
iliopsoas (psoas minor, psoas major, iliacus) rectus femoris, tensor fasciae latae, sartorius
iliopsoas functions
hip flexion and external rotation
iliopsoas exercises
straight-leg sit-ups, running with knees lifted up high, leg raises, hanging knee raises
rectus femoris functions
Hip: flexion
Knee: extension when hip is extended
rectus femoris exercises
running, leg press, squat, jumping rope, plyometrics, stair climbing
tensor fasciae latae motion
flexion, abduction and internal rotation
tensor fasciae latae exercises
hanging knee raises, side lying leg raises, running
sartorius function
hip: flexion and internal rotation of the hip
knee: flexion
sartorius exercises
knee lift with hip external rotation, wide stance onto bench
hip extensors
semitendinosus, semimembranosus, gluteus maximus, biceps femoris
semitendinosus functions
hip: Extension adduction, and slight internal rotation
knee: flexion and internal rotation
semitendinosus exercises
cycling, hamstring curls with knee in external rotation, lunging
semimembranosus functions
hip: extension, adduction and slight internal rotation
knee: flexion and internal rotation
semimembranosus exercises
cycling, hamstring curls with knee in external rotation, lunging
biceps femoris functions
hip: extension, abduction, and slight external rotation
knee: Flexion and external rotation
biceps femoris exercises
cycling, hamstring curls with knee in external rotation, lunging
hamstring muscles
semitendinosus, semimembranosus, biceps femoris
hamstring motions
knee flexion and hip extension
hip adductors
pectineus, adductor brevis, adductor longus, gracilis, adductor magnus
pectineus functions
flexion adduction and external rotation
connect pelvis to femur
pectineus exercises
hanging knee raises, side-laying bottom-leg raises, resisted external rotation of the thigh
adductor brevis and longus functions
adduction
adductor brevis and longus exercises
side-laying bottom-leg raises, resisted adduction
gracilis functions
hip: adduction
knee: flexion
gracilis exercises
side-lying bottom-leg raises, resisted adduction
adductor magnus functions
adduction
adductor magnus exercises
side-laying bottom-leg raises, resisted adduction
hip abductors
gluteus maximus, gluteus medius, gluteus minimus, iliotibial band,
gluteus maximus functions
extension and external rotation
superior fibers - abduction
gluteus maximus exercises
cycling, plyometrics, jumping rope, squats, stair-climbing
gluteus medius and minimus functions
abduction (all fibers)
anterior fibers - Internal rotation
posterior fibers - external rotation
gluteus medius and minimus exercises
side laying leg rises, walking, running
six deep external rotators
piriformis, obturator internus, obturator externus, superior gemellus, inferior gemellus, quadratus femoris
six deep external rotators functions
external rotation
six deep external rotators exercises
resisted external rotation of thigh
muscles that act at the knee
rectus femoris, vastus lateralis, intermedius, and medialis, biceps femoris, semitendinosus, semimembranosus, gracilis, sartorius, popliteus
quadriceps muscles
rectus femoris, vastus lateralis, vastus intermedius, vastus medialis
quadriceps motions
knee extension
hip flexion
vastus lateralis, intermedius, and medialis functions
knee extension
vastus lateralis, intermedius, and medialis exercises
cycling, leg press, squats, vertical jumping, stair climbing, jumping rope, plyometrics, resisted knee extension
popliteus functions
knee flexion; internal rotation of the lower leg to "unlock" the knee
popliteus exercises
cycling, leg press, squats, vertical jumping, stair climbing, jumping rope, plyometrics
major muscles that act at the ankle and foot
anterior tibialis, peroneus longus, peroneus brevis, gastrocnemius, soleus, posterior tibialis, extensor hallucis longus, extensor digitorum, peroneus tertius, plantaris, flexor hallucis longus, flexor digitorum longus
tibialis anterior function
ankle dorsiflexion; inversion at foot
tibialis anterior exercises
cycling with toe clips, resisted inversion (with dorsiflexion)
peroneus longus functions
plantarflexion at ankle; eversion at foot
peroneus longus exercises
resisted eversion of foot
peroneus brevis functions
plantarflexion at ankle; eversion at foot
peroneus brevis exercises
resisted eversion of the foot
gastrocnemius function
plantarflexion at ankle; flexion at knee
gastrocnemius exercises
hill running, jumping rope, calf raises, cycling, stair climbing
soleus function
plantarflexion at ankle
soleus exercises
hill running, jumping rope, calf raises, cycling, stair climbing, bent-knee toe raises with resistance
posterior tibialis functions
plantarflexion at the ankle; inversion at the foot
posterior tibialis exercises
resisted inversion of the foot with plantarflexion
extensor hallucis longus functions
dorsiflexion and inversion of foot; extension of the big toe
extensor hallucis longus exercises
resisted inversion with dorsiflexion
extensor digitorum functions
dorsiflexion and eversion of the foot; extension of toes 2-5
extensor digitorum exercises
resisted eversion with dorsiflexion longus
peroneus tertius functions
dorsiflexion and eversion of the foot
peroneus tertius exercises
resisted eversion with dorsiflexion
plantaris functions
flexion of the knee; plantarflexion of the foot
plantaris exercises
hill running, jumping rope, calf raises, cycling, stair climbing
flexor hallucis longus functions
flexion of the big toe; plantarflexion and inversion of the foot
flexor hallucis longus exercises
resisted inversion with plantarflexion
flexor digitorum longus functions
flexion of toes 2-5; plantarflexion and inversion of the foot
flexor digitorum longus exercises
resisted inversion with plantarfexion
achilles tendon
connects gastrocnemius to calcaneus
Proximal
Situated closest to the point of origin, attachment, or body
Distal
Situated away from the point of origin, attachment, or body
Tendons
Tough cord-like tissue that connects muscle to bone, transmits force from muscles to bones
Ligaments
Supports joints by attaching bones to other bones
Fascia
Encases muscles, bones, nerves, vessels, and organs
Collagen fibers
Limit motion and resist stretch
Crimp
Straightens out when fibers stretch
Elastic fibers
Surrounds the sarcomere
Sarcomere
The fundamental unit of muscle structure
Pronation
Internal rotation of the forearm, palms facing posteriorly
Supination
External rotation of the forearm, palms facing anteriorly
The Subtalar
Allows inversion and eversion of the foot
Adduction
Movement of a body part toward the joint or body midline
Abduction
Movement of a body part away from the joint or body midline
Agonist
Active muscle in a movement
Antagonist
Passive, opposite muscle of a movement
Stabilizers
As it sounds all muscles that stabilize a body part or area, especially postural muscle
Synergist
The muscles that help but are not the main ones engaged in a movement
Foot inversion
Sole pointing out
Foot eversion
Sole pointing in
Concentric contraction
Occurs when the muscle is shortened
Eccentric contraction
Occurs when the muscle lengthens
Isometric contraction
Generates force without changing the muscle length (holding it in one position)
Type 1 (slow-twitch) muscle fiber
Better suited for high-volume, low-intensity endurance training
Type 2 (fast-twitch) muscle fiber
Better suited for high-intensity, lower-volume strength and power training