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12 Cards in this Set
- Front
- Back
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Kinesiology
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the study of movement
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Why do we care?
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§ Ability to analyze movement
□ Increase function □ Improve efficiency □ Prevent injury |
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Biomechanics
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the application of physical mechanics to living systems
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Newton's 1st law: Law of Inertia
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§ A body at rest will stay at rest, at motion will stay at motion, unless acted on by an outside force"
□ Magnitude of inertia proportional to mass □ What is usually the outside force for us? ® muscles |
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Newton's 2nd Law: Law of acceleration
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§ Force = (Mass)(acceleration)
§ Momentum = (mass)(velocity) □ When is momentum good? Bad? ® Good: plyometrics ® Bad: weightlifting |
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Newton's 3rd Law: Law of reaction
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For every applied force there is an equal but opposite reaction force
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Anterior hip muscles: Hip Flexors
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§ Muscles:
□ iliopsoas □ Rectus femoris □ Sartoris □ Tensor fasciae latae § Function - hip Flexion § In what exercises are hip flexors acting □ Concentrically? raise leg □ Eccentrically? Lower leg § How would you stretch them? lunges § Straight leg sit ups and leg lowering exercises are not recommended because it hurts your hip flexors and lower back |
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Posterior Hip Muscles: Hip Extensors
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§ Muscles
□ Hamstrings - biceps femoris □ Gluteus maximus § Function □ Hip extension □ Control hip flexion § In what exercises are hip extensors acting □ Concentrically? Glute raises, back kicks, way up from squats □ Eccentrically? Way down, way up from squats |
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Lateral hip Muscles: Hip Abductors and external rotators
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§ Abduction: three gluteal muscles (mostly medius), tensor fasciae latae
§ Rotation: six deep to gluteus maximus § In what exercises are abductors/rotators acting □ Concentrically? Side leg raises, jumping jacks □ Eccentrically? On the way down § How would you stretch them? Figure 4, hard area, thread the needle § Anatomically to stretch the muscle, you do the opposite of what it does |
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Hip adductors and internal rotators
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§ Adductors: adductor longus, brevis, magnus
§ Rotators: adductors and gluteus medius, minimus § What do you say to a participant who wants to lose fat from inner thigh? □ Cannot spot reduce but you can strengthen muscles there § In what exercises are adductors/rotators acting □ Concentrically? On the way up □ Eccentrically? Plea squats |
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Knee extensors
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§ Muscles
□ Quads ® Vastus medialis., lateralis, intermedius, rectus femoris § Function: knee extension § Concentric exercises: upwards of squats § Eccentric exercises: on the way down • Why is it recommended that squats should not be performed lower than a 90 degree angle? It hurts your knees • How would you stretch quads? Grab your feet behind you |
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Knee flexors
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§ Muscles: hamstrings (semitendinosus, semimembranosus, biceps femoris
§ Secondary: gastrocnemius, sartorius, gracilis, popliteus • Special role for popliteus: unlocking the knee § In what exercises are knee flexors acting □ Concentrically? Loading part of back kick, hamstring curls, pulling up on bike □ Eccentrically? Pushing down on bike § How do you stretch? NOT TOE TOUCH, hug knees to chest |
