kinesiology 8 - pjj assgnment movement analysis

© 2007 McGraw-Hill Higher Education. All rights reserved. © 2007 McGraw-Hill Higher Education. All rights reserved. 8-8-11

Chapter 8Chapter 8Muscular Analysis of Upper Muscular Analysis of Upper

Extremity ExercisesExtremity ExercisesManual of Structural KinesiologyManual of Structural Kinesiology

R.T. Floyd, EdD, ATC, CSCSR.T. Floyd, EdD, ATC, CSCS


Muscular Analysis of Upper Muscular Analysis of Upper Extremity ExercisesExtremity Exercises

• Upper extremity - often one of Upper extremity - often one of body's weakest areas body's weakest areas

• Strength & endurance in shoulder Strength & endurance in shoulder areaarea– Essential for improved appearance & Essential for improved appearance &

postureposture– More efficient skill performanceMore efficient skill performance– Specific conditioning exercises & Specific conditioning exercises &

activities should be intelligently activities should be intelligently selectedselected


Upper Extremity ActivitiesUpper Extremity Activities

• Upper extremity Upper extremity – Limited use in modern cultureLimited use in modern culture– Weakness can impair skill Weakness can impair skill

development & performance in development & performance in common recreational activitiescommon recreational activities

– Appropriate base of muscular strength Appropriate base of muscular strength & endurance essential for injury & endurance essential for injury prevention & adequate skill prevention & adequate skill developmentdevelopment


Upper Extremity ActivitiesUpper Extremity Activities

• Typical weight room exercises Typical weight room exercises concentrate onnly on anterior concentrate onnly on anterior shoulder shoulder

• Without balanced approach may Without balanced approach may lead to strong & tight anterior lead to strong & tight anterior muscles with weak & flexible muscles with weak & flexible muscles posteriorlymuscles posteriorly

• Analysis of exercises is critical to Analysis of exercises is critical to appropriate exercise prescriptionappropriate exercise prescription


Concepts for AnalysisConcepts for Analysis

• Important to understandImportant to understand– Muscles are usually grouped together Muscles are usually grouped together

according to their concentric functionaccording to their concentric function– Muscles work in paired opposition to an Muscles work in paired opposition to an

antagonistic groupantagonistic group• AggregateAggregate muscle grouping activity example muscle grouping activity example

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

– In this example elbow extensor are cooperating In this example elbow extensor are cooperating in their lengthening to allow the flexors to in their lengthening to allow the flexors to perform their taskperform their task



– Muscles work in paired opposition to an Muscles work in paired opposition to an antagonistic groupantagonistic group• AggregateAggregate muscle grouping activity example muscle grouping activity example

– In doing so, the triceps & anconeus may or may In doing so, the triceps & anconeus may or may not be under tensionnot be under tension

– If there is no tension, then the lengthening is If there is no tension, then the lengthening is passive caused totally by the elbow flexorspassive caused totally by the elbow flexors

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

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



• From viewing an activityFrom viewing an activity– Determine which muscles are Determine which muscles are

performing the movementperforming the movement– Know what type of contraction is Know what type of contraction is

occurringoccurring– Know what kind of exercises are Know what kind of exercises are

appropriate for developing the appropriate for developing the musclesmuscles


Analysis of MovementAnalysis of Movement

• Analyzing various exercises & sport Analyzing various exercises & sport skillsskills– Break down all movements into phasesBreak down all movements into phases– Number of phases varies, usually 3 - 5Number of phases varies, usually 3 - 5– All sport skills will have at leastAll sport skills will have at least

• Preparatory phasePreparatory phase• Movement phaseMovement phase• Follow-through phaseFollow-through phase• Many begin with a stance phase & end Many begin with a stance phase & end

with a recovery phasewith a recovery phase



– Phase names varies from skill to skill to fit Phase names varies from skill to skill to fit the various sports terminology the various sports terminology

– Names may vary depending upon body part Names may vary depending upon body part involvedinvolved

– Major phases may also be divided even Major phases may also be divided even furtherfurther• Ex. Baseball pitching preparatory phase is broken Ex. Baseball pitching preparatory phase is broken

into early cocking & late cocking into early cocking & late cocking



• Stance phaseStance phase– Allows athlete to assume a comfortable & Allows athlete to assume a comfortable &

balanced body position from which to initiate balanced body position from which to initiate the sport skillthe sport skill

– Emphasis is on setting various joint angles in Emphasis is on setting various joint angles in correct positions with respect to one another correct positions with respect to one another and to sport surfaceand to sport surface

– Relatively static phase with fairly short Relatively static phase with fairly short ranges of motion involved ranges of motion involved



• Preparatory phasePreparatory phase– Often referred to as cocking or wind-up phaseOften referred to as cocking or wind-up phase– Used to lengthen the appropriate muscles so Used to lengthen the appropriate muscles so

that they will be in position to generate more that they will be in position to generate more force & momentum when concentrically contract force & momentum when concentrically contract in next phasein next phase

– Most critical phase in leading toward the desired Most critical phase in leading toward the desired result of activityresult of activity

– Becomes more dynamic as need for Becomes more dynamic as need for explosiveness increases explosiveness increases



• Movement phaseMovement phase– Sometimes known as acceleration, Sometimes known as acceleration,

action, motion, or contact phaseaction, motion, or contact phase– Is the action part of the skillIs the action part of the skill– Summation of force is generated Summation of force is generated

directly to the ball, sport object, or directly to the ball, sport object, or opponentopponent

– Usually characterized by near-Usually characterized by near-maximal concentric activity in maximal concentric activity in involved musclesinvolved muscles



• Follow-through phaseFollow-through phase– Begins immediately after climax of Begins immediately after climax of

movement phasemovement phase– Brings about negative acceleration of Brings about negative acceleration of

involved limb or body segmentinvolved limb or body segment– Often referred to as the deceleration phaseOften referred to as the deceleration phase– Body segment velocity progressively Body segment velocity progressively

decreases over a wide range of motiondecreases over a wide range of motion• Usually attributable to high eccentric Usually attributable to high eccentric

activity in muscles that were antagonist to activity in muscles that were antagonist to muscles utilized in movement phasemuscles utilized in movement phase



• Follow-through phaseFollow-through phase– Generally, the greater the Generally, the greater the

acceleration in the movement phase, acceleration in the movement phase, the greater the length & the the greater the length & the importance of the follow-though importance of the follow-though phasephase

– Some athletes may begin follow-Some athletes may begin follow-through too soonthrough too soon• Inappropriately cuts short the movement Inappropriately cuts short the movement

phasephase• Have less than desirable result in activityHave less than desirable result in activity



• Recovery phaseRecovery phase– used after follow-through to regain balance & used after follow-through to regain balance &

positioning to be ready for the next sport positioning to be ready for the next sport demanddemand

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



• Baseball pitch skill analysisBaseball pitch skill analysis– Stance phase begins when player assumes a Stance phase begins when player assumes a

position with ball in glove before receiving position with ball in glove before receiving signal from catchersignal from catcher

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

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



• Baseball pitch skill analysisBaseball pitch skill analysis– Immediately following, movement phase begins Immediately following, movement phase begins

with forward movement of arm & continues until with forward movement of arm & continues until ball releaseball release

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

– Deceleration of body & especially the arm is Deceleration of body & especially the arm is accomplished by high amounts of eccentric accomplished by high amounts of eccentric activityactivity



• Baseball pitch skill analysisBaseball pitch skill analysis– At this point, recovery phase begins, At this point, recovery phase begins,

enabling the player to reposition to field the enabling the player to reposition to field the batted ballbatted ball

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


The Kinetic Chain ConceptThe Kinetic Chain Concept

• Our extremities consist of several bony Our extremities consist of several bony segments linked by a series of jointssegments linked by a series of joints– Bony segments & their linkage system of Bony segments & their linkage system of

joints may be likened to a chainjoints may be likened to a chain• Any one link in extremity may be moved Any one link in extremity may be moved

individually without significantly affecting other individually without significantly affecting other links if chain is open or not attached at one endlinks if chain is open or not attached at one end

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


The Kinetic Chain ConceptThe Kinetic Chain Concept• An extremity may be seen as An extremity may be seen as

representing an representing an open kinetic chainopen kinetic chain if the if the distal end of the extremity is not fixed to distal end of the extremity is not fixed to any surfaceany surface– Allows any one joint in the extremity to move Allows any one joint in the extremity to move

or function separately without necessitating or function separately without necessitating movement of other joints in the extremitymovement of other joints in the extremity

– Upper extremity examples include a Upper extremity examples include a shoulder shrug, deltoid raise (shoulder shoulder shrug, deltoid raise (shoulder abduction), or a biceps curlabduction), or a biceps curl

– Lower extremity examples include seated hip Lower extremity examples include seated hip flexion, knee extension, & ankle dorsiflexion flexion, knee extension, & ankle dorsiflexion exercisesexercises


The Kinetic Chain ConceptThe Kinetic Chain Concept• An extremity may be seen as representing an An extremity may be seen as representing an

open kinetic chainopen kinetic chain if the distal end of the if the distal end of the extremity is not fixed to any surfaceextremity is not fixed to any surface– Core of the body & the proximal segment is Core of the body & the proximal segment is

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

– Beneficial in isolating a particular joint to Beneficial in isolating a particular joint to concentrate on specific muscle groupsconcentrate on specific muscle groups

– Not very functionalNot very functional• most physical activity, particularly for lower most physical activity, particularly for lower

extremity, requires multiple joint activity involving extremity, requires multiple joint activity involving numerous muscle groups simultaneouslynumerous muscle groups simultaneously


The Kinetic Chain ConceptThe Kinetic Chain Concept• When distal end of extremity is fixed, as in a When distal end of extremity is fixed, as in a

push-up, dip, squat, or dead lift, extremity push-up, dip, squat, or dead lift, extremity represents a represents a closed kinetic chainclosed kinetic chain– Movement of one joint cannot occur without Movement of one joint cannot occur without

causing predictable movements of other joints causing predictable movements of other joints in extremityin extremity

– Involves body moving in relation to relatively Involves body moving in relation to relatively fixed distal segmentfixed distal segment

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

– Very functionalVery functional• strongly correlate to most physical activities strongly correlate to most physical activities


The Kinetic Chain ConceptThe Kinetic Chain Concept• In determining appropriate conditioning In determining appropriate conditioning

exercises, consider open versus closed kinetic exercises, consider open versus closed kinetic chain through analysis of skilled movementschain through analysis of skilled movements

• Most sports involve closed-chain lower Most sports involve closed-chain lower extremity activities & open-chain upper extremity activities & open-chain upper extremity activitiesextremity activities– Many exceptionsMany exceptions

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


Conditioning ConsiderationsConditioning Considerations

• Overload principleOverload principle– Within appropriate parameters, a muscle or Within appropriate parameters, a muscle or

muscle group increases in strength in direct muscle group increases in strength in direct proportion to the overload placed on itproportion to the overload placed on it

– The amount of overload applied varies The amount of overload applied varies significantly based on several factorssignificantly based on several factors• An untrained person beginning a strength An untrained person beginning a strength

training program will make significant gains training program will make significant gains in the amount of weight he/she is able to lift in the amount of weight he/she is able to lift in the first few weeksin the first few weeks

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



• Overload principleOverload principle•A well trained person will see A well trained person will see

relatively minor improvements in relatively minor improvements in the amount of weight that can be the amount of weight that can be lifted over a much longer period of lifted over a much longer period of timetime

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



• Overload principleOverload principle– Overload may be modified by Overload may be modified by

changing any one or a combination of changing any one or a combination of 3 different exercise variables - 3 different exercise variables - frequency, intensity,frequency, intensity, or or duration duration

– Increasing the speed of doing the Increasing the speed of doing the exercise, the number of repetitions, exercise, the number of repetitions, the weight, & more bouts of exercise the weight, & more bouts of exercise are all ways to modify these variables are all ways to modify these variables in applying this principle in applying this principle



• Overload principleOverload principle– Overload is not always progressively increasedOverload is not always progressively increased– In certain periods of conditioning, the overload In certain periods of conditioning, the overload

should actually be prescriptively reduced or should actually be prescriptively reduced or increased to improve the total results of the increased to improve the total results of the entire programentire program

• PeriodizationPeriodization– Intentional variance in a training program at regular Intentional variance in a training program at regular

intervals intervals – Done to bring about optimal gains in physical Done to bring about optimal gains in physical

performanceperformance– Designed so that the athlete will be at his/her peak Designed so that the athlete will be at his/her peak

level during the most competitive part of the seasonlevel during the most competitive part of the season



• Overload principleOverload principle– Exercise variables which may be manipulated Exercise variables which may be manipulated

includeinclude• number of sets per exercisenumber of sets per exercise• repetitions per setrepetitions per set• types of exercisestypes of exercises• number of exercises per training sessionnumber of exercises per training session• rest periods between sets & exercisesrest periods between sets & exercises• resistance used for a setresistance used for a set• type of muscle contractiontype of muscle contraction• number of training sessions per day & per week number of training sessions per day & per week



SAID PrincipleSAID Principle• SSpecific pecific AAdaptations to daptations to IImposed mposed DDemandsemands– the body will gradually, over time, the body will gradually, over time,

adapt very specifically to the various adapt very specifically to the various stresses & overloads to which it is stresses & overloads to which it is subjectedsubjected• applicable in every form of muscle applicable in every form of muscle

training, as well as to the other systems of training, as well as to the other systems of bodybody



SAID PrincipleSAID Principle– Example: if an individual were to undergo several Example: if an individual were to undergo several

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

– Minimal strength gains beyond the range of motion Minimal strength gains beyond the range of motion utilized in the training would occur usuallyutilized in the training would occur usually

– Other physical fitness components such as Other physical fitness components such as flexibility, cardiorespiratory endurance or muscular flexibility, cardiorespiratory endurance or muscular endurance would be enhanced minimally, if anyendurance would be enhanced minimally, if any



SAID PrincipleSAID Principle– To achieve specific benefits, exercise programs To achieve specific benefits, exercise programs

must be specifically designed for the desired must be specifically designed for the desired adaptionadaption

• Adaptation may be positive or negative, Adaptation may be positive or negative, depending on whether or not correct depending on whether or not correct techniques are used and stressed in techniques are used and stressed in conditioning program design & administrationconditioning program design & administration– Inappropriate or excessive demands placed on the Inappropriate or excessive demands placed on the

body in too short of a time span can result in injurybody in too short of a time span can result in injury



SAID PrincipleSAID Principle• Adaptation may be positive or negativeAdaptation may be positive or negative

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

• Conditioning programs & the exercises Conditioning programs & the exercises included should be analyzed to included should be analyzed to determine if they are using the specific determine if they are using the specific muscles for which they were intended in muscles for which they were intended in the correct mannerthe correct manner



SpecificitySpecificity• Muscular strength, muscular endurance, & Muscular strength, muscular endurance, &

flexibility are not general body characteristicsflexibility are not general body characteristics– They are specific to each body area & muscle groupThey are specific to each body area & muscle group

• Specific needs of the individual must be Specific needs of the individual must be specifically addressed when designing an specifically addressed when designing an exercise programexercise program– Often it is necessary to analyze an individual's Often it is necessary to analyze an individual's

exercise & skill technique to specifically design an exercise & skill technique to specifically design an exercise program to meet his/her needsexercise program to meet his/her needs



SpecificitySpecificity• Addressing specific needs in designing an Addressing specific needs in designing an

exercise programexercise program– Exercises for use in conditioning programs must be Exercises for use in conditioning programs must be

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

– Exercise program goals should be determined Exercise program goals should be determined regarding specific areas of the body, preferred time regarding specific areas of the body, preferred time to physically peak, & physical fitness needs such as to physically peak, & physical fitness needs such as strength, muscular endurance, flexibility, strength, muscular endurance, flexibility, cardiorespiratory endurance, body composition, etc.cardiorespiratory endurance, body composition, etc.



SpecificitySpecificity• Addressing specific needs in designing an Addressing specific needs in designing an

exercise programexercise program– After establishing goals a regimen incorporating the After establishing goals a regimen incorporating the

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

– Regular observation & follow-up exercise analysis is Regular observation & follow-up exercise analysis is necessary to ensure proper adherence to correct necessary to ensure proper adherence to correct techniquetechnique


Muscular DevelopmentMuscular Development

• One does not necessarily develop adequate One does not necessarily develop adequate muscular strength, endurance, & flexibility muscular strength, endurance, & flexibility through participation in sport activitiesthrough participation in sport activities

• One needs to develop muscular strength, One needs to develop muscular strength, endurance, & flexibility in order to be able to endurance, & flexibility in order to be able to participate safely & effectively in sport activitiesparticipate safely & effectively in sport activities

• Adequate muscular strength, endurance, & Adequate muscular strength, endurance, & flexibility of the entire body from head to toe flexibility of the entire body from head to toe should be developed through correctly should be developed through correctly employing the appropriate exercise principlesemploying the appropriate exercise principles


Muscular DevelopmentMuscular Development

• Development should start at an early age & Development should start at an early age & continue throughout the school yearscontinue throughout the school years

• Fitness tests results indicate there is need for Fitness tests results indicate there is need for considerable improvement in this areaconsiderable improvement in this area

• Adequate muscular strength & endurance are Adequate muscular strength & endurance are important in the adult years for the activities of important in the adult years for the activities of daily living, as well as job-related requirements daily living, as well as job-related requirements and recreational needsand recreational needs

• Many back pains and other physical ailments Many back pains and other physical ailments could be avoided through proper maintenance could be avoided through proper maintenance of the musculoskeletal systemof the musculoskeletal system


Valsalva ManeuverValsalva Maneuver

• Holding breath while bearing down to lift Holding breath while bearing down to lift heavy weights or trying to exhale against a heavy weights or trying to exhale against a closed epiglottisclosed epiglottis– Thought to enhance lifting abilityThought to enhance lifting ability

• Causes dramatic blood pressure increase Causes dramatic blood pressure increase followed by equally dramatic dropfollowed by equally dramatic drop– Can cause lightheadedness & faintingCan cause lightheadedness & fainting– Lead to complications in heart disease patientsLead to complications in heart disease patients

• Do not use Valsalva, instead breath Do not use Valsalva, instead breath rhythmically & consistentrhythmically & consistent

• Exhale during lifting & inhale during loweringExhale during lifting & inhale during lowering


Shoulder pullShoulder pull

• Maintain attempt to pull interlocked Maintain attempt to pull interlocked fingers apart for 5 to 20 secondsfingers apart for 5 to 20 seconds

• Isometric exerciseIsometric exercise– Antagonistic contraction is as strong as the Antagonistic contraction is as strong as the

agonistagonist contraction contraction – Agonists in right upper extremity are Agonists in right upper extremity are

antagonistic to agonists in left upper antagonistic to agonists in left upper extremity & vice versaextremity & vice versa

– Isometric contractions of wrist, hand, Isometric contractions of wrist, hand, elbow, shoulder joint, & shoulder girdle elbow, shoulder joint, & shoulder girdle musclesmuscles

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


Shoulder PullShoulder PullJointJoint ActionAction AgonistsAgonists ActionAction AgonistsAgonists

Wrist & Wrist & handhand

ExtensionExtension Agon. - wrist & hand Agon. - wrist & hand extensorsextensors

Ant. - wrist & hand flexorsAnt. - wrist & hand flexors

FlexionFlexion Agon. - wrist & hand flexorsAgon. - wrist & hand flexors

Ant. - wrist & hand extensorsAnt. - wrist & hand extensors

ElbowElbow ExtensionExtension Agon. - triceps brachii, Agon. - triceps brachii, anconeusanconeus

Ant. - biceps brachii, Ant. - biceps brachii, brachialis, brachioradialisbrachialis, brachioradialis

FlexionFlexion Agon. - biceps brachii, Agon. - biceps brachii, brachialis, brachioradialisbrachialis, brachioradialis

Ant. - triceps brachii, anconeusAnt. - triceps brachii, anconeus

Shoulder Shoulder jointjoint

AbductionAbduction Agon. - deltoid & Agon. - deltoid & supraspinatussupraspinatus

Ant. - teres major, latissimus Ant. - teres major, latissimus dorsi, pectoralis majordorsi, pectoralis major

AdductionAdduction Agon. - teres major, latissimus Agon. - teres major, latissimus dorsi, pectoralis majordorsi, pectoralis major

Ant. - deltoid & supraspinatusAnt. - deltoid & supraspinatus

Shoulder Shoulder girdlegirdle

Adduction & Adduction & depressiondepression

Agon. - rhomboid & trapeziusAgon. - rhomboid & trapezius

Ant. - serratus anterior, Ant. - serratus anterior, pectoralis major, trapezius pectoralis major, trapezius (upper & middle)(upper & middle)

Abduction Abduction & elevation& elevation

Agon. - serratus anterior, Agon. - serratus anterior, pectoralis minor, trapezius pectoralis minor, trapezius (upper & middle)(upper & middle)

Ant. - rhomboid & trapeziusAnt. - rhomboid & trapezius


Arm CurlArm Curl

• Subject standsSubject stands• Barbell is held in hands Barbell is held in hands

with palms to frontwith palms to front• Barbell is curled upward Barbell is curled upward

& forward until elbows & forward until elbows are completely flexedare completely flexed

• Return to starting Return to starting positionposition


Arm CurlArm CurlJointJoint ActionAction Agonists in LiftingAgonists in Lifting ActionAction Agonists in LoweringAgonists in Lowering


FlexionFlexion Wrist & hand flexors (isometric Wrist & hand flexors (isometric contraction)contraction)

Flexor carpi radialisFlexor carpi radialis

Flexor carpi ulnarisFlexor carpi ulnaris

Palmaris longusPalmaris longus

Flexor digitorum profundusFlexor digitorum profundus

Flexor digitorum superficialisFlexor digitorum superficialis

Flexor pollicis longusFlexor pollicis longus








ElbowElbow FlexionFlexion Elbow flexorsElbow flexors

Biceps brachiiBiceps brachii

BrachialisBrachialis

BrachioradialisBrachioradialis

ExtensionExtension Elbow flexors (eccentric Elbow flexors (eccentric contraction)contraction)





Triceps ExtensionTriceps Extension

• Use opposite hand to Use opposite hand to assist in maintaining full assist in maintaining full shoulder flexionshoulder flexion

• Subject begins with Subject begins with elbow in full flexionelbow in full flexion

• Elbow is extended until Elbow is extended until fully straight with fully straight with dumbbell overheaddumbbell overhead



Triceps ExtensionTriceps ExtensionJointJoint ActionAction Agonists in LiftingAgonists in Lifting ActionAction Agonists in LoweringAgonists in Lowering

Wrist Wrist & & handhand

FlexionFlexion Wrist & hand flexors Wrist & hand flexors (isometric contraction)(isometric contraction)














ElbowElbow ExtensionExtension Elbow extensorsElbow extensors

Triceps brachiiTriceps brachii

AnconeusAnconeus

FlexionFlexion Elbow extensors (eccentric Elbow extensors (eccentric contraction)contraction)


AnconeusAnconeus


Barbell PressBarbell Press

• A.K.A. as A.K.A. as overheadoverhead or or military pressmilitary press

• Barbell is held high in front of Barbell is held high in front of chest, with palms facing chest, with palms facing forward, feet comfortably forward, feet comfortably spread, back & legs straightspread, back & legs straight

• Barbell is pushed upward Barbell is pushed upward until arms are fully flexed until arms are fully flexed overheadoverhead

• Return to starting position Return to starting position


Barbell PressBarbell PressJointJoint ActionAction Agonists in LiftingAgonists in Lifting

Wrist & handWrist & hand FlexionFlexion Wrist & hand flexors (isometric contraction)Wrist & hand flexors (isometric contraction)









AnconeusAnconeus

ShoulderShoulder FlexionFlexion Shoulder joint flexorsShoulder joint flexors

Pectoralis major (clavicular head or upper fibers)Pectoralis major (clavicular head or upper fibers)

Anterior deltoidAnterior deltoid

CoracobrachialisCoracobrachialis


Shoulder girdleShoulder girdle Upward rotation & Upward rotation & elevationelevation

Shoulder girdle upward rotators & elevatorsShoulder girdle upward rotators & elevators

TrapeziusTrapezius

Levator scapulaeLevator scapulae

Serratus anteriorSerratus anterior


Barbell PressBarbell PressJointJoint ActionAction Agonists in LoweringAgonists in Lowering


FlexionFlexion Wrist & hand flexors (isometric contraction)Wrist & hand flexors (isometric contraction)







ElbowElbow ExtensionExtension Elbow extensors (eccentric contraction)Elbow extensors (eccentric contraction)


AnconeusAnconeus

ShoulderShoulder FlexionFlexion Shoulder joint flexors (eccentric contraction)Shoulder joint flexors (eccentric contraction)

Pectoralis major (clavicular head or upper fibers)Pectoralis major (clavicular head or upper fibers)





Upward rotation Upward rotation & elevation& elevation

Shoulder girdle upward rotators & elevators (eccentric contraction)Shoulder girdle upward rotators & elevators (eccentric contraction)

TrapeziusTrapezius

Levator scapulaeLevator scapulae



Chest Press (bench press)Chest Press (bench press)

• Subject lies supine on Subject lies supine on exercise benchexercise bench

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

• Weight is then lowered to Weight is then lowered to starting position starting position


Chest Press (bench press)Chest Press (bench press)JointJoint ActionAction Agonists in LiftingAgonists in Lifting ActionAction Agonists in LoweringAgonists in Lowering


















AnconeusAnconeus



AnconeusAnconeus

ShoulderShoulder Flexion & Flexion & horizontal horizontal adductionadduction

Shoulder flexors & horizontal Shoulder flexors & horizontal adductorsadductors

Pectoralis majorPectoralis major




Extension Extension & & horizontal horizontal abductionabduction

Shoulder joint flexors & horizontal Shoulder joint flexors & horizontal adductors (eccentric contraction)adductors (eccentric contraction)






AbductionAbduction Shoulder girdle abductorsShoulder girdle abductors Serratus anteriorSerratus anterior

Pectoralis minorPectoralis minor

AdductionAdduction Shoulder girdle abductors (eccentric Shoulder girdle abductors (eccentric contraction)contraction)




Chin-up (pull-up)Chin-up (pull-up)

• Subject grasps Subject grasps horizontal bar with horizontal bar with palms away from facepalms away from face

• From hanging From hanging position, subject pulls position, subject pulls up until the chin is up until the chin is over the barover the bar



Chin-up (pull-up)Chin-up (pull-up)JointJoint ActionAction Agonists in Pulling upAgonists in Pulling up












ShoulderShoulder ExtensionExtension Shoulder joint extensorsShoulder joint extensors

Latissimus dorsiLatissimus dorsi

Teres majorTeres major

Posterior deltoidPosterior deltoid


Triceps brachii (long head)Triceps brachii (long head)


Adduction, Adduction, depression, & depression, & downward downward rotationrotation

Shoulder girdle adductors, depressors, & downward rotatorsShoulder girdle adductors, depressors, & downward rotators

Trapezius (lower & middle)Trapezius (lower & middle)


RhomboidsRhomboids


Chin-up (pull-up)Chin-up (pull-up)JointJoint ActionAction Agonists in LoweringAgonists in Lowering









ElbowElbow ExtensionExtension Elbow flexors (eccentric contraction)Elbow flexors (eccentric contraction)




ShoulderShoulder FlexionFlexion Shoulder joint extensors (eccentric contraction)Shoulder joint extensors (eccentric contraction)





Triceps brachii (long head)Triceps brachii (long head)


Elevation, Elevation, abduction, & abduction, & upward upward rotationrotation

Shoulder girdle adductors, depressors, & downward rotators (eccentric Shoulder girdle adductors, depressors, & downward rotators (eccentric contraction)contraction)



RhomboidsRhomboids


Latissimus Pull (lat pull)Latissimus Pull (lat pull)

• Subject, sitting, reaches Subject, sitting, reaches up & grasps a up & grasps a horizontal bar horizontal bar

• Subject pulls bar down Subject pulls bar down to a position behind the to a position behind the neck & shoulders neck & shoulders

• Bar is returned slowly Bar is returned slowly to the starting positionto the starting position


Latissimus Pull (lat pull)Latissimus Pull (lat pull)JointJoint ActionAction Agonists in Pull downAgonists in Pull down












ShoulderShoulder AdductionAdduction Shoulder joint adductorsShoulder joint adductors





SubscapularisSubscapularis


Adduction, Adduction, depression, & depression, & downward downward rotationrotation

Shoulder girdle adductors, depressors, and downward rotatorsShoulder girdle adductors, depressors, and downward rotators



RhomboidsRhomboids


Latissimus Pull (lat pull)Latissimus Pull (lat pull)JointJoint ActionAction Agonists in ReturnAgonists in Return









ElbowElbow ExtensionExtension Elbow flexors (eccentric contraction)Elbow flexors (eccentric contraction)




ShoulderShoulder AbductionAbduction Shoulder joint adductors (eccentric contraction)Shoulder joint adductors (eccentric contraction)





SubscapularisSubscapularis


Abduction, Abduction, elevation, & elevation, & upward upward rotationrotation

Shoulder girdle adductors, depressors, & downward rotators (eccentric Shoulder girdle adductors, depressors, & downward rotators (eccentric contraction)contraction)



RhomboidsRhomboids


Push-upPush-up

• Subject lies prone on floor Subject lies prone on floor with legs together, palms with legs together, palms touching floor, and the touching floor, and the hands pointed forward & hands pointed forward & approximately under the approximately under the shouldersshoulders

• Keeping back & legs Keeping back & legs straight, subject pushes straight, subject pushes up to the up positionup to the up position

• Return to starting positionReturn to starting position


Push-up (fingertip)Push-up (fingertip)JointJoint ActionAction Agonists in LiftingAgonists in Lifting ActionAction Agonists in LoweringAgonists in Lowering


















AnconeusAnconeus



AnconeusAnconeus

ShoulderShoulder Horizontal Horizontal AdductionAdduction

Shoulder joint horizontal Shoulder joint horizontal adductorsadductors





Horizontal Horizontal abductionabduction

Shoulder joint horizontal adductors Shoulder joint horizontal adductors (eccentric contraction)(eccentric contraction)






AbductionAbduction Shoulder girdle abductorsShoulder girdle abductors



AdductionAdduction Shoulder girdle abductors (eccentric Shoulder girdle abductors (eccentric contraction)contraction)




Prone RowProne Row

• A.K.A. as bent-over rowA.K.A. as bent-over row• Subject is kneeling on a bench using Subject is kneeling on a bench using

contralateral arm to support the bodycontralateral arm to support the body• Involved arm is free from contact Involved arm is free from contact

with floor with floor • With dumbbell in hand, arm & With dumbbell in hand, arm &

shoulder hanging straight to the floor, shoulder hanging straight to the floor, subject adducts shoulder girdle & subject adducts shoulder girdle & horizontally abducts shoulder jointhorizontally abducts shoulder joint

• Then slowly lower dumbbell to the Then slowly lower dumbbell to the starting positionstarting position


Prone RowProne RowJointJoint ActionAction Agonists in Pulling upAgonists in Pulling up ActionAction Agonists in LoweringAgonists in Lowering

HandHand FlexionFlexion Hand flexors (isometric Hand flexors (isometric contraction)contraction)


Flexor digitorum Flexor digitorum superficialissuperficialis


FlexionFlexion Hand flexors (isometric contraction)Hand flexors (isometric contraction)




ElbowElbow FlexionFlexion Passive flexion occurs as Passive flexion occurs as the arm becomes parallel to the arm becomes parallel to the floor due to gravitythe floor due to gravity

ExtensionExtension Passive extension occurs as the Passive extension occurs as the arm becomes perpendicular to arm becomes perpendicular to the floor due to gravitythe floor due to gravity

ShoulderShoulder Horizontal Horizontal abductionabduction

Shoulder joint horizontal Shoulder joint horizontal abductorsabductors


InfraspinatusInfraspinatus

Teres minorTeres minor


Horizontal Horizontal AdductionAdduction

Shoulder joint horizontal abductors Shoulder joint horizontal abductors (eccentric contraction)(eccentric contraction)


InfraspinatusInfraspinatus

Teres minorTeres minor



AdductionAdduction Shoulder girdle adductorsShoulder girdle adductors


RhomboidsRhomboids

AbductionAbduction Shoulder girdle adductors Shoulder girdle adductors (eccentric contraction)(eccentric contraction)


RhomboidsRhomboids


Web SitesWeb SitesAmerican College of Sports MedicineAmerican College of Sports Medicine

www.acsm.orgwww.acsm.org – Scientific research, education, and practical applications of Scientific research, education, and practical applications of

sports medicine and exercise science to maintain and sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of enhance physical performance, fitness, health, and quality of lifelife

Concept IIConcept IIhttp://www.concept2.com/05/training/training/gettingstarted.asphttp://www.concept2.com/05/training/training/gettingstarted.asp– Information on the technique of rowing and the muscles used. Information on the technique of rowing and the muscles used.

Fitness WorldFitness Worldwww.fitnessworld.comwww.fitnessworld.com– The information at this site is about fitness in general and The information at this site is about fitness in general and

includes access to Fitness Management magazine.includes access to Fitness Management magazine.


Web SitesWeb SitesNational Council of Strength & FitnessNational Council of Strength & Fitness

www.ncsf.orgwww.ncsf.org– Personal Training Certification & Continuing Education for the Personal Training Certification & Continuing Education for the

Fitness ProfessionalFitness ProfessionalNational Strength and Conditioning AssociationNational Strength and Conditioning Association

www.nsca-lift.orgwww.nsca-lift.org– Information on the profession of strength and conditioning Information on the profession of strength and conditioning

specialists and personal trainersspecialists and personal trainersNSCA Certification CommissionNSCA Certification Commission

www.nsca-cc.orgwww.nsca-cc.org– The certifying body for the National Strength and Conditioning The certifying body for the National Strength and Conditioning

AssociationAssociationPresidents Council on Physical Fitness and SportsPresidents Council on Physical Fitness and Sports

www.fitness.govwww.fitness.gov– Information and links from the U.S. government on fitnessInformation and links from the U.S. government on fitness


Web SitesWeb SitesExRx.netExRx.net

www.exrx.net/Lists/Directory.htmlwww.exrx.net/Lists/Directory.html– A resource for the exercise professional, coach, or fitness A resource for the exercise professional, coach, or fitness

enthusiast consisting of over 1500 pages of exercises and enthusiast consisting of over 1500 pages of exercises and anatomy illustrationsanatomy illustrations

National Academy of Sports MedicineNational Academy of Sports Medicine

www.nasm.orgwww.nasm.org– Offers specific certifications for health and fitness exercise Offers specific certifications for health and fitness exercise

specialists and a valuable resource for continuing education specialists and a valuable resource for continuing education on exercise techniques, etc.on exercise techniques, etc.

Upper Extremity Conditioning ProgramUpper Extremity Conditioning Program

www.eatonhand.com/hw/nirschl.htm www.eatonhand.com/hw/nirschl.htm – Shows strengthening exercises for the upper bodyShows strengthening exercises for the upper body


Web SitesWeb SitesRehab Team Site: Passive StretchingRehab Team Site: Passive Stretching

http://calder.med.miami.edu/pointis/upper.html http://calder.med.miami.edu/pointis/upper.html – Passive Range of Motion ExercisesPassive Range of Motion Exercises

Body MapBody Maphttp://www.athleticadvisor.com/Injuries/general_injuries.htmhttp://www.athleticadvisor.com/Injuries/general_injuries.htm– Describes specific injuries and how to properly rehab with Describes specific injuries and how to properly rehab with

weightsweightsPhysician and Sports Medicine: Weight Training InjuriesPhysician and Sports Medicine: Weight Training Injuries

www.physsportsmed.com/issues/1998/03mar/laskow2.htm www.physsportsmed.com/issues/1998/03mar/laskow2.htm – Article that is about upper body injuries and how to strengthen Article that is about upper body injuries and how to strengthen

the upper bodythe upper body


Web SitesWeb SitesNISMAT Exercise ProgramsNISMAT Exercise Programs

www.nismat.org/orthocor/programs/ www.nismat.org/orthocor/programs/ – Step by step instructions of strengthening exercises along Step by step instructions of strengthening exercises along

with diagramswith diagrams

Runner Girl.comRunner Girl.com

www.runnergirl.comwww.runnergirl.com– Strengthening and stretching exercises as well as other Strengthening and stretching exercises as well as other

health and fitness information for womenhealth and fitness information for women

kinesiology 8 - pjj assgnment movement analysis

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