Chapter 12 (Exam 3)

Movement Analysis

often one of body's weakest areas

Upper extremity

Strength & endurance in shoulder area

• Essential for improved appearance & posture

• More efficient skill performance

• Specific conditioning exercises & activities should be intelligently selected

Upper extremity

• Limited use in modern culture

• Weakness can impair skill development & performance in common recreational activities

• Appropriate base of muscular strength & endurance essential for injury prevention & adequate skill development

Typical weight room exercises concentrate only on

anterior shoulder

Without balanced approach to exercise, there may be

may lead to strong & tight anterior muscles with weak & flexible muscles posteriorly

Analysis of exercises is critical to

appropriate exercise prescription

Strength, endurance, & flexibility of the upper & lower extremity, trunk, & abdominal muscles are very important in

skillful physical performance, appearance, posture & body maintenance

Medical and allied health professionals emphasize development of muscle groups through

resistance training and circuit-training activities

Athletes and non-athletes, both male & female, need

overall muscular development

As we age, we normally tend to lose muscle mass, and as a result

our metabolism decreases

• This loss, combined with improper eating habits, results in unhealthful fat accumulation and excessive weight gain

• Through increasing our muscle mass, we burn more calories and are less likely to gain excessive fat

Sports participation does not ensure

sufficient development of muscle groups

Emphasis placed on

mechanical kinesiology in physical education & athletic skill development

• However, mechanical principles will be of little or no value to performers without adequate strength & endurance of the muscular system

• A greater emphasis has been placed on exercises and activities that improve the physical fitness, strength, endurance, and flexibility of participants

Muscles are usually grouped together according to

their concentric function

Muscles work in paired opposition to an antagonistic group

Aggregate muscle grouping activity example

• Elbow flexors work together as an agonist group to cause flexion in opposition to the triceps brachii & anconeus (elbow extensors)

• In this example elbow extensors are cooperating in their lengthening to allow the flexors to perform their task

Muscles work in paired opposition to an

antagonistic group

Aggregate muscle grouping activity example

• In doing so, the triceps & anconeus may or may not be under active tension

• If there is no active tension, then the lengthening is passive caused totally by the elbow flexors

• If there is active tension, then the elbow extensors are contracting eccentrically to control the amount & speed of lengthening

• Depending, these same muscle groups can function to control the exact opposite actions by contracting eccentrically

From viewing an activity you can

• Determine which muscles are performing the movement

• Know what type of contraction is occurring

• Know what kind of exercises are appropriate for developing the muscles

Analyzing various exercises & sport skills

• Break down all movements into phases

• Number of phases varies, usually 2 or 3 to 5

All sport skills will have at least

• Preparatory phase

• Movement phase

• Follow-through phase

• Many begin with a stance phase & end with a recovery phase

Phase names varies from

• skill to skill to fit the various sports terminology

• Names may vary depending upon body part involved

• Major phases may also be divided even further

Stance phase

• Allows athlete to assume a comfortable & balanced body position from which to initiate the sport skill

• Emphasis is on setting various joint angles in correct positions with respect to one another and to sport surface or base of support

• Relatively static phase with fairly short ranges of motion involved

Preparatory phase

• Often referred to as cocking or wind-up phase

• Used to lengthen the appropriate muscles so that they will be in position to generate more force & momentum when concentrically contract in next phase

• Most critical phase in leading toward the desired result of activity

• Becomes more dynamic as need for explosiveness increases

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 or work object, or opponent

• Usually characterized by near-maximal concentric activity in involved muscles

Follow-through phase

• Begins immediately after climax of movement phase

• Brings about negative acceleration of involved limb or body segment

• Often referred to as the deceleration phase

• Body segment velocity progressively decreases over a wide range of motion

  • Usually attributable to high eccentric activity in muscles that were antagonist to muscles utilized in movement phase

Generally, the greater the acceleration in the movement phase,

(Follow-through phase)

the greater the eccentric forces and greater the length & the importance of the follow-though phase

Some athletes may begin follow-through too soon

• Inappropriately cuts short the movement phase

• Have less than desirable result in activity

Recovery phase

• used after follow-through to regain balance & positioning to be ready for the next work or sport demand

• To a degree, muscles used eccentrically in follow-through phase to decelerate the body or body segment will be used concentrically in recovery to bring about the initial return to a functional position

Baseball pitch skill analysis

• Stance phase begins when player assumes a position with ball in glove before receiving signal from catcher

• Pitcher begins preparatory phase by extending throwing arm posteriorly & rotating trunk to the right in conjunction with left hip flexion

• Right shoulder girdle is fully retracted in combination with abduction & maximum external rotation of glenohumeral joint to complete this phase

• Immediately following, movement phase begins with forward movement of arm & continues until ball release

• Follow-through phase begins at ball release as arm continues moving in same direction established by movement phase until velocity decreases to point that arm can safely change movement direction

• Deceleration of body & especially the arm is accomplished by high amounts of eccentric activity

• At this point, recovery phase begins, enabling the player to reposition to field the batted ball

• In actual practice the movements of each joint in the body should be analyzed into the various phases

Our extremities consist of several bony segments linked by a series of joints

Bony segments & their linkage system of joints may be likened to a chain

• Any one link in extremity may be moved individually without significantly affecting other links if chain is open or not attached at one end

• If the chain is securely attached or closed, substantial movement of any one link cannot occur without substantial and subsequent movement of the other links

An extremity may be seen as representing an open kinetic chain if

the distal end of the extremity is not fixed to any surface

open kinetic chain

Allows any one joint in the extremity to move or function separately without necessitating movement of other joints in the extremity

• Beneficial in isolating a particular joint to concentrate on

  specific muscle groups

• Not very functional

  • most physical activity, particularly for lower extremity, requires multiple joint activity involving numerous muscle groups simultaneously

Upper extremity examples of open kinetic chain

include a shoulder shrug, deltoid raise (shoulder abduction), or a biceps curl

Lower extremity examples of open kinetic chain

include seated hip flexion, knee extension, & ankle dorsiflexion exercises

With an open kinetic chain, the core of the body & the proximal segment is stabilized while

the distal segment is free to move in space through a single plane

When distal end of extremity is fixed,

as in a push-up, dip, squat, or dead lift, extremity represents a closed kinetic chain

closed kinetic chain

• Movement of one joint cannot occur without causing predictable movements of other joints in extremity

• Involves body moving in relation to relatively fixed distal segment

• Multiple joints are involved & numerous muscle groups must participate in causing & controlling multiple plane movements

• Very functional

  • strongly correlate to most physical activities

In determining appropriate conditioning exercises, consider

open versus closed kinetic chain through analysis of skilled movements

Most sports involve…

closed-chain lower extremity activities & open-chain upper extremity activities

• Many exceptions

Open-chain exercises generally isolate…

Open-chain exercises generally isolate only one segment, while closed-chain exercises work all segments in the chain, resulting in conditioning of muscles crossing each joint

Overload principle

Within appropriate parameters, a muscle or muscle group increases in strength in direct proportion to the overload placed on it

The amount of overload applied varies significantly based on several factors (Overload Principle)

• An untrained person beginning a strength training program will make significant gains in the amount of weight he/she is able to lift in the first few weeks

• Mostly due to a refinement of neuromuscular function, rather than an actual increase in muscle tissue strength

A well trained person will see relatively minor improvements in

(Overload Principle)

the amount of weight that can be lifted over a much longer period of time

• Amount & rate of progressive overload is extremely variable and must be adjusted to match the specific needs of the individual’s exercise objectives

Overload may be modified by changing any one or a combination of 3 different exercise variables

frequency, intensity or 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

Overload principle may also be modified in by manipulating _____.

FITT components,

which are Frequency, Intensity, Time & Type

FITT

Frequency, Intensity, Time & Type

• time (length of time: minutes or seconds) is used instead of duration

• type of exercise/training is considered - aerobic, strength training, muscular endurance or flexibility

• Examples include running, walking, cycling, swimming, resistance bands, dumbbells, machines, body weight, kick boxing, yoga, stretching

• Consider total exercise volume

Progression in overload is

highly variable depending upon the individual, current level of fitness and desired goals

• Emphasis should always be placed on safety utilizing proper techniques & ability to progress properly without injury and allowance for recovery time and the involved system to adapt appropriately

Too much progression in too short of a time period will

not allow for sufficient recovery and will result in overtraining and lack of adaptation leading to fatigue, injury, soreness & pain

Too little progression can result in

less than desired progression, no adaptation and a training plateau

• If no overload is applied then eventual loss of conditioning will occur as it often does throughout life as many become less active

Too little progression is addressed in what principle?

SAID

Overload Principle Progression

Overload is not always progressively increased

• In certain periods of conditioning, the overload should actually be prescriptively reduced or increased to improve the total results of the entire program

Periodization

• Intentional variance in a training program at regular intervals

• Done to bring about optimal gains in physical performance

• Designed so that the athlete will be at his/her peak level during the most competitive part of the season

Exercise variables which may be manipulated include (overload principle)

• number of sets per exercise

• repetitions per set

• types of exercises

• number of exercises per training session

• rest periods between sets & exercises

• resistance used for a set

• type of muscle contraction

• number of training sessions per day & per week

SAID Principle

Specific Adaptations to Imposed Demands

• the body will gradually, over time, adapt very specifically to the various stresses & overloads to which it is subjected

• applicable in every form of muscle training, as well as to the other systems of body

SAID Principle Example

if an individual were to undergo several weeks of strength training exercises for a particular joint through a limited range of motion, the specific muscles involved in performing the strengthening exercises would improve primarily in the ability to move against increased resistance through the specific range of motion utilized

Minimal strength gains beyond…

(SAID Principle)

the range of motion utilized in the training would occur usually

• Other physical fitness components such as flexibility, cardiorespiratory endurance or muscular endurance would

  be enhanced minimally

To achieve specific benefits, exercise programs must be specifically designed for the desired adaption

(SAID Principle)

• Adaptation may be positive or negative, depending on whether or not correct techniques are used and stressed in conditioning program design & administration

• Inappropriate or excessive demands placed on the body in too short of a time span can result in injury

Adaptation may be positive or negative (SAID Principle)

If demands are too minimal or administered too infrequently over too long a time period, less than desired improvement will occur

Conditioning programs & the exercises included should be analyzed to

determine if they are using the specific muscles for which they were intended in the correct manner

Muscular strength, muscular endurance, & flexibility are…

not general body characteristics

• They are specific to each body area & muscle group

Specific needs of the individual must be

specifically addressed when designing an exercise program

• Often it is necessary to analyze an individual's exercise & skill technique to specifically design an exercise program to meet his/her needs

Specificity

Addressing specific needs in designing an exercise program

Exercises for use in conditioning programs must be

analyzed to determine their appropriateness for the individual's specific needs

Exercise program goals should be determined regarding

specific areas of the body, preferred time to physically peak & physical fitness needs such as strength, muscular endurance, power, agility, balance, coordination, proprioception, flexibility, cardiorespiratory endurance, body composition, etc.

After establishing goals…

a regimen incorporating the overload variables of frequency, intensity, & duration may be prescribed to include the entire body or specific areas in a manner to address the improvement of the preferred physical fitness components

Regular observation & follow-up movement analysis is

necessary to ensure proper adherence to correct technique and to make adjustments, if needed

One does not necessarily develop adequate muscular strength, endurance & flexibility through

participation in sport activities

One needs to develop muscular strength, endurance & flexibility in order to

be able to participate safely & effectively in sport activities

Adequate muscular strength, endurance & flexibility of the entire body from head to toe should be developed through

correctly employing the appropriate exercise principles

Muscular Development should start

at an early age & continue throughout the school years

Fitness tests results indicate

there is need for considerable improvement in this area

Adequate muscular strength & endurance are important in

the adult years for the activities of daily living, as well as job-related requirements and recreational needs

Many back pains and other physical ailments could be avoided through

proper maintenance of the musculoskeletal system

Valsalva Maneuver

Holding breath while bearing down to lift heavy weights or trying to exhale against a closed epiglottis

• Thought to enhance lifting ability

Causes dramatic blood pressure increase followed by equally dramatic drop

• Can cause lightheadedness & fainting

• Lead to complications in heart disease patients

Do not use Valsalva, Instead

instead breath rhythmically & consistent Exhale during lifting & inhale during lowering

Maintain attempt to pull interlocked fingers apart for 5 to 20 seconds Isometric exercise

• Antagonistic contraction is as strong as the agonist contraction

• Agonists in right upper extremity are antagonistic to agonists in left upper extremity & vice versa

• Isometric contractions of wrist, hand, elbow, shoulder joint & shoulder girdle muscles

• Strength of contraction depends on angle of pull & leverage of the joint involved

Shoulder Girdle

(Shoulder Pull)

Wrist & Hand

(Shoulder Pull)

Elbow

(Shoulder Pull)

Shoulder Joint

(Shoulder Pull)

Arm Curl (biceps curl)

• Subject stands

• Barbell is held in hands with palms to front

• Barbell is curled upward & forward until elbows are completely flexed

• Return to starting position

  • open-kinetic chain exercise

Wrist and Hands

Arm Curl (biceps curl)

Elbow

Arm Curl (biceps curl)

Triceps Extension

• Maintaining full shoulder flexion and use opposite hand to assist in stabilization

• Subject begins with elbow in full flexion

• Elbow is extended until fully straight with dumbbell overhead

• Return to starting position

  • open-kinetic chain exercise

Wrist and Hand

Triceps Extension

Elbow

Triceps Extension

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 flexed overhead Return to starting position

  • open-kinetic chain exercise

Wrist and Hand

Barbell Press (Agonists in Lifting)

Elbow

Barbell Press (Agonists in Lifting)

Shoulder

Barbell Press (Agonists in Lifting)

Shoulder Girdle

Barbell Press (Agonists in Lifting)

Wrist and Hand

Barbell Press (Agonists in Lowering)

Elbow

Barbell Press (Agonists in Lowering)

Shoulder

Barbell Press (Agonists in Lowering)

Shoulder Girdle

Barbell Press (Agonists in Lowering)

Chest Press (bench press)

• Subject lies supine on exercise bench

• Subject grasps barbell & presses weight upward through full range of arm & shoulder movement

• Weight is then lowered to starting position

  • open-kinetic chain exercise

Wrist and Hand

Chest Press (bench press)

Elbow

Chest Press (bench press)

Shoulder

Chest Press (bench press)

Shoulder Girdle

Chest Press (bench press)

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