Movement Analysis examples PDF

Preview

Summary

EXAMPLES OF SIMPLE MOVEMENT ANALYSIS - GYM EXERCISES...

Description

Movement Analysis

Joint name

GH joint Elbow joint

Joint actions

Glenohumeral adduction Flexion

Pull up (wide grip) Contraction type UP PHASE concentric concentric

Muscle group

Agonist

Glenohumeral adductors Elbow flexors

Latissimus dorsi, pec major Biceps brachii, brachialis

Glenohumeral adductors Elbow flexors

Latissimus dorsi, pec major Biceps brachii, brachialis

DOWN PHASE GH joint Elbow joint

Joint name

GH joint Elbow joint GH joint Elbow joint

Joint name

GH joint Elbow joint GH joint Elbow joint

Glenohumeral abduction Extension

Joint actions

Horizontal adduction Extension Horizontal abduction Flexion

eccentric eccentric

Bench Press Contraction type UP PHASE concentric concentric DOWN PHASE eccentric eccentric

Shoulder Press (wide grip) Joint actions Contraction type

Glenohumeral abduction Extension Glenohumeral adduction Flexion

UP PHASE concentric concentric DOWN PHASE eccentric eccentric

Muscle group

Horizontal adductors Elbow extensors Horizontal adductors Elbow flexors

Muscle group

Agonist

Deltoid triceps brachii Deltoid Triceps brachii

Agonist

Glenohumeral abductors Elbow extensors

Supraspinatus (030), Deltoid (30+) triceps brachii

Glenohumeral abductors Elbow extensors

Supraspinatus (030), Deltoid (30+) Triceps brachii

Joint name

Push-up (narrow grip) Joint actions Contraction type

GH joint

Extension

Elbow joint

Flexion

GH joint Elbow joint

Joint name GH joint Shoulder girdle

LOWERING PHASE eccentric

Muscle group

Agonist

GH flexors

Deltoid

eccentric LIFTING PHASE

Elbow extensors

triceps brachii

Flexion

concentric

GH flexors

Deltoid

Extension

concentric

Elbow extensors

Triceps brachii

Dumbbell lateral raise Joint actions Contraction type Glenohumeral abduction Upward rotation

UP PHASE concentric concentric

Muscle group

Agonist

Glenohumeral abductors Shoulder girdle upward rotators

Supraspinatus (030), Deltoid (30+) Trapezius

Glenohumeral abductors Shoulder girdle upward rotators

Supraspinatus (030), Deltoid (30+) Trapezius

DOWN PHASE GH joint Shoulder girdle

Joint name

Glenohumeral adduction Downward rotation

Joint actions

eccentric eccentric

Dumbbell row Contraction type Muscle group UP PHASE concentric Elbow flexors

Elbow

Flexion

GH joint

GH extension

concentric

GH extensors

Shoulder girdle

SG retraction

concentric DOWN PHASE

SG retractors

Elbow

Extension

eccentric

Elbow flexors

GH joint

GH Flexion

eccentric

GH extensors

Shoulder girdle

SG Protraction

eccentric

SG retractors

Agonist Biceps brachii, brachialis Latissimus Dorsi, Deltoid Rhomboids Biceps brachii, brachialis Latissimus Dorsi, Deltoid Rhomboids

Joint actions

Biceps Curl Contraction type

Elbow joint

Flexion

UP PHASE concentric Elbow flexors

Radiocarpal joint

Flexion

concentric

Joint name

Muscle group

Radiocarpal flexors

Agonist

Biceps brachii, brachialis, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis

DOWN PHASE Elbow joint

Extension

eccentric

Elbow flexors

Biceps brachii, brachialis,

Radiocarpal joint

Extension

eccentric

Radiocarpal flexors

flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis

Joint name

Joint actions

Triceps extension Contraction type Muscle group

Agonist

Elbow joint

Extension

LIFTING PHASE TO EXTENDED POSITION concentric Elbow extensors Triceps brachii

Radiocarpal joint

Extension

isometric

Radiocarpal flexors

Elbow joint

Flexion

eccentric

Elbow extensors

Triceps brachii

Radiocarpal joint

Extension

isometric

Radiocarpal flexors

flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis

flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis LOWERING PHASE TO FLEXED POSITION

Joint name

Joint actions

Chest Press Contraction type Muscle group LIFTING PHASE concentric Elbow extensors

Agonist

Elbow

Extension

GH joint

GH horizontal concentric GH adductors adduction SG protraction concentric SG protractors LOWERING/RETURN PHASE

Pec major

Elbow

Flexion

eccentric

Elbow extensors

Triceps brachii

GH joint

GH horizontal abduction SG retraction

eccentric

GH adductors

Pec major

eccentric

SG protractors

Serratus Anterior,

Shoulder girdle

Shoulder girdle

Joint name

Joint actions

Elbow

Extension

GH joint Shoulder girdle

GH horizontal adduction SG protraction

Elbow

extension

GH joint

GH horizontal abduction SG retraction

Shoulder girdle

Dumbbell fly Contraction type Muscle group LIFTING PHASE isometric Elbow extensors concentric

Triceps brachii

Serratus Anterior,

Agonist Triceps brachii

GH adductors

Pectoralis Major

SG protractors

Serratus Anterior

isometric

Elbow extensors

Triceps brachii

eccentric

GH adductors

Pectoralis Major

eccentric

SG protractors

Serratus Anterior

concentric LOWERING PHASE

Lat Pull Down

Joint name

Joint actions

Contraction type Muscle group LOWERING PHASE eccentric Elbow flexors

Elbow

Extension

GH joint

GH abduction eccentric

GH adductors

Shoulder girdle

SG upward rotation

SG downward rotators

eccentric

Agonist Biceps brachii, brachialis Latissimus dorsi, pec major Pec minor

LIFTING PHASE Elbow

Flexion

concentric

Elbow flexors

Biceps brachii, brachialis

GH joint

GH Adduction SG downward rotation

Concentric

GH adductors

concentric

SG downward rotators

Latissimus dorsi, pec major Pec minor

Shoulder girdle

Joint name

Joint actions

Elbow

Extension

GH joint

GH horizontal abduction SG retraction

Shoulder girdle

Rear-delt Dumbbell Fly Contraction type Muscle group LIFTING PHASE isometric Elbow extensors concentric

GH abductors

concentric

SG retractors

Agonist Triceps brachii Supraspinatus (030), Deltoid (30+) Rhomboids, trapezius

LOWERING PHASE Elbow

extension

isometric

Elbow extensors

Triceps brachii

GH joint

GH horizontal adduction SG protraction

eccentric

GH abductors

eccentric

SG retractors

Supraspinatus (030), Deltoid (30+) Rhomboids, trapezius

Shoulder girdle

Leg extension

Joint name

Joint actions

Contraction type

Tibiofemoral Extension concentric joint Ankle Dorsiflexion isometric Tibiofemoral Flexion eccentric joint Ankle Dorsiflexion isometric

Joint name

Hip

Joint actions Extension

Muscle group UP PHASE Knee extensors Dorsiflexors DOWN PHASE Knee extensors Dorsiflexors

Leg Press Contraction type Muscle group

Agonist

Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis Tibialis anterior Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis Tibialis anterior

Agonist

LIFTING PHASE TO STRAIGHT LEG POSITION concentric Hip extensors Gluteus Maximus, Biceps Femoris

Tibiofemoral Extension joint

concentric

Knee extensors

Hip

Flexion

eccentric

Hip extensors

Gluteus Maximus, Biceps Femoris

Tibiofemoral Flexion joint

eccentric

Knee extensors

Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

Joint name

Hip

Joint actions

Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis LOWERING PHASE TO BENT LEG POSITION

Back Squat Contraction type Muscle group LOWERING PHASE Hip extensors

Agonist

Flexion

eccentric

Gluteus Maximus, Biceps Femoris

Tibiofemoral Flexion joint

eccentric

Hip

Extension

concentric

Hip extensors

Tibiofemoral Extension joint

concentric

Knee extensors Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

Knee extensors Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis LIFTING PHASE

Deadlif

Gluteus Maximus, Biceps Femoris

Joint name

Hip

Joint actions Flexion

Tibiofemoral Flexion joint Trunk Extensio n

Contraction type

eccentric

Muscle group

LOWERING PHASE Hip extensors

eccentric

Knee extensors

isometric

Trunk extensors

Agonist

Gluteus Maximus, Biceps Femoris Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis Erector Spinae

LIFTING PHASE Hip

Extensio n Tibiofemoral Extensio n joint Trunk Extensio n

Joint name

Hip

Joint actions

concentric

Hip extensors

Gluteus Maximus, Biceps Femoris

concentric

Knee extensors

isometric

Trunk extensors

Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis Erector Spinae

Contraction type

Flexion

eccentric

Tibiofemoral Flexion joint

eccentric

Lunge Muscle group

LOWERING PHASE Hip extensors Knee extensors

Agonist

Gluteus Maximus, Biceps Femoris Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

LIFTING PHASE Hip

Extensio n Tibiofemoral Extensio n joint

concentric

Hip extensors

Gluteus Maximus, Biceps Femoris

concentric

Knee extensors

Rectus femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

Glenohumeral joint Actions  Flexion/extension  Adduction/abduction  Upward/downward rotation  Medial/internal) (subscapularis) /lateral/external (infraspinatus, Teres Minor) rotation  Circumduction  Hyperflexion/hyperextension

Strength balance ratio b/w internal & external rotation = 3:2

Shoulder Girdle Actions  Elevation/depression  Protraction/retraction  Upward/downward rotation

Scapulohumeral rhythm = 2 joints (scapula and GH) coming together and working simultaneously to optimise function at the shoulder complex for every 2 degrees of abduction 1 degree of upward rotation Normal ROM  Shoulder flexion = 150-180° 

Shoulder hyperextension = 50°



Shoulder lateral rotation = 90°



Shoulder medial rotation = 70°



Normal angulation of the elbow = 10-15° valgus...