Anatomy of Strength Training - library.myecampus.com.au

Anatomy of Strength Training Learner Guide

Anatomy of Strength Training Learner Guide v1.3 (2020/02/17)

© 2017 Australian Institute of Personal Trainers Pty Ltd and its licensors (AIPT) Commonwealth of Australia Copyright Regulations 1969

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Contents

Introduction ........................................................................................................................ 1

Exercise Selection ...................................................................................................................... 1

FITT Principles ........................................................................................................................... 1

Resistance.................................................................................................................................. 2

Flexibility ................................................................................................................................... 3

Anterior Core ...................................................................................................................... 4

Local Muscles ............................................................................................................................ 4

Exercises .................................................................................................................................... 6

Stretches ................................................................................................................................... 8

Posterior Core ................................................................................................................... 10

Local Muscles .......................................................................................................................... 10

Exercises .................................................................................................................................. 11

Stretches ................................................................................................................................. 14

Anterior Trunk ................................................................................................................... 16

Local Muscles .......................................................................................................................... 16

Exercises .................................................................................................................................. 17

Stretches ................................................................................................................................. 19

Posterior Trunk.................................................................................................................. 21

Local Muscles .......................................................................................................................... 21

Exercises .................................................................................................................................. 23

Stretches ................................................................................................................................. 27

Shoulders .......................................................................................................................... 29

Local Muscles .......................................................................................................................... 29

Exercises .................................................................................................................................. 29

Stretches ................................................................................................................................. 31

Anterior Arms .................................................................................................................... 33

Local Muscles .......................................................................................................................... 33

Exercises .................................................................................................................................. 34

Stretches ................................................................................................................................. 35

Posterior Arms .................................................................................................................. 36

Local Muscles .......................................................................................................................... 36

Exercises .................................................................................................................................. 36

Anterior Legs ..................................................................................................................... 38


Local Muscles .......................................................................................................................... 38

Exercises .................................................................................................................................. 41

Stretches ................................................................................................................................. 50

Posterior Legs .................................................................................................................... 52

Local Muscles .......................................................................................................................... 52

Exercises .................................................................................................................................. 53

Stretches ................................................................................................................................. 54


1

Introduction There are many resources available for resistance exercises

and flexibility. This text serves as a source for the

commencement of exercise prescription, as well as offering

many progressions and variations. It is by no means meant to

replace other resources available.

Prior to actually prescribing specific exercises, screening,

fitness testing, and goal setting should have been done. Doing

so allows program planning to take place with consideration

of where the client currently is health-wise, medically, and

fitness-wise and what goals have been set. Programs need to

be specific to the individual and his or her goals.

Exercise Selection Exercises selected must be the safest as well as most efficient

for your client. There is no right or wrong in regards to

exercise order. However, using muscles in this way – large to

small, most important to least important, hardest to easiest,

or least favourite to most favourite – are some ways to assist

adherence and completion.

Many examples of appropriate exercises are included in this

book.

FITT Principles The FITT principles are scientific principles that enable fitness professionals to develop individual

programs based on the physiological, psychological, and health benefits of training.

Frequency •The number of sessions or micro cycles per week.

Intensity•The degree of difficulty of the program or exercise. It relates to percentage of 1 RM when designing the resistance training component of the program.

Time

•Relates to the duration of the activity. It may be measured per session, day, or week and by minutes, steps, or calories. Generally, 20-30mins is sufficient for a beginner, and 45-60mins for an experienced client per day.

Type or modality•Refers to exercise selection and exercise order. Exercises selected must be the safest as well as most efficient for your client.


2

The table below details the frequency, intensity, and time principles for both resistance and

flexibility training:

Resistance Training Goal Frequency Intensity

%1RM Reps Sets Rest (mins)

Tempo (C:R:E)

Muscular endurance (ability to repetitively contract)

2-3 days/week with 48hrs rest in between for the same muscle group

<67 >12 2-3 <0.5 1.1.1 or 2.1.2

Hypertrophy (increase muscle mass)

67-85 6-12 2-4 0.5-1.5 4.1.4 or 5.1.5

Strength (amount able to lift) >85 <6 2-6 2-5 3.1.3 or 2.1.2

Power (amount lifted quickly)

Single-effort event

Multiple-effort event

80-90

75-85

1-2

3-5

3-5 2-5 1.1.3

Flexibility Training Goal Frequency Intensity Time

2-3 days/week and post-exercise

Point of feel Static – >4 reps held for 15-60secs

PNF – 10-30secs assisted stretch followed by 6secs contraction

Predicted 1RM = [ ( wt * 0.03 ) * reps ] + wt %1RM = % * 1RM

Resistance Each muscle group should be trained in a deliberately

controlled fashion throughout the full range of motion:

exhaling during the concentric phase (shortening) and

inhaling during the eccentric phase (lengthening).

It is important to identify which joints and muscles your

client needs to improve. A postural, lifestyle,

occupational, and sporting assessment will assist with

this. The objective of exercise programs is to balance the

body. In initial programming phases, clients need

corrective exercises to achieve balance and whole-body

exercises to train the body what to do.

It is important to perform an exercise analysis to

determine the most suitable and appropriate exercises to

meet the specific needs of the client. This analysis has

seven steps:


3

There are many types of resistance training equipment

available, including:

Body weight

Machines

Pin-loaded weights

Free weights – bars, dumbbells, barbells

Hydraulic machines

Exercise balls – fitballs, medicine balls

Elastic/band resistance

Functional devices

Proprioception and stability training devices

Benches

Racks

Flexibility Flexibility can be achieved by the stretching of the muscles. There are many types of stretching,

and the important ones include:

Dynamic – the movement of the joint through a full range of

motion, used during the warm-up

Proprioceptive Neuromuscular Facilitation (PNF) – assisted

stretch followed by static contraction, used during the cool-

down

Static – gradual stretching of a muscle to where it is held

without bouncing for 15-60 seconds, used in the cool-down

Safety points of stretching to always consider include:

Ensure muscles are warm prior to stretching, including

dynamically stretching

Ensure your cool-down includes stretches for those areas you

have used throughout the cool-down

Avoid ballistic stretching

Stretch to the point of tension, not pain

1. Joint identification on where movement is occurring

2. Exercise classification – isolation or compound

3. Working muscles identification and the joints on which they act

4. Joints and body parts identification that require stability

a) Agonist – muscle producing the movement via contraction

b) Synergist – assists with the contraction

c) Fixator – stabilises one part of the body during movement of another

d) Antagonist – opposes the agonist, allowing movement to occur

5. Identification of the muscles responsible for stabilising the joints and

body parts

6. Assessment of the degree of difficulty in performing the exercise

7. Assessment of how well the exercise meets the functional requirements

of the client

7.

6.

5.

4.

3.

2.

1.


4

Anterior Core

Local Muscles

Rectus Abdominus

Location Front of stomach

Attachments Origins Pubic symphysis of the pelvis

Insertion Ribs 5-7

Actions Controls tilt of pelvis

Trunk/spinal flexion,

Stabilises lumbo-pelvic-hip complex

Transverse Abdominus

Location Deepest abdominal muscle underneath the internal oblique

Attachments Origins

Ribs 6-12, anterior two-thirds of the iliac crest of the pelvis, and thoracolumbar fascia

Insertion Linea alba and contralateral rectus sheaths

Actions

Increases abdominal pressure for vertebral column support during exercise

Compression and support of abdominal viscera


External and Internal Obliques

Location Lateral sides of abdominal region

Attachments

Origins External – External surface of ribs 5-12

Internal – Anterior two-thirds of the iliac crest of the pelvis and thoracolumbar fascia

Insertion

External – Anterior iliac crest of the pelvis, linea alba, and contralateral rectus sheaths

Internal – Ribs 9-12, linea alba, and contralateral rectus sheaths

Actions

Increases abdominal pressure for vertebral column support during exercise

Trunk/spinal flexion (bilateral), lateral flexion

Trunk contralateral rotation (external obliques)

Trunk ipsilateral rotation (internal obliques)


Assists with forced exhalation (internal obliques)


5

Iliopsoas (iliacus and psoas major)

Location Deep in pelvis region

Attachments Origins

Transverse process and lateral bodies of the last thoracic and all lumbar vertebrae, including intervertebral discs

Insertion Lesser trochanter of the femur

Actions Flexion of hip


Levator Ani

Location Pelvic floor muscle deep in the abdominal cavity

Attachments

Origins

Posterior aspect of the pubic bone and across the obturator internus muscle as a tendinous arch (thickening of the obturator internus fascia) to the ischial spine

Insertion

Anterior Part – superior surface of the perineal membrane

Posterior – perineal body around the anal canal along the anococcygeal ligament

Actions

Supports pelvic viscera

Maintains an angle between the rectum and anal canal and reinforces the external anal sphincter

Functions as vaginal sphincter in woman

Coccygeus

Location Pelvic floor muscle deep in the abdominal cavity

Attachments

Origins Ischial spine and pelvic surface of the sacrospinous ligament

Insertion Lateral margin of coccyx and related border of sacrum

Actions Supports pelvic viscera

Pulls coccyx forward after defecation


6

Exercises

Abdominal Bracing (T-Zone)

Mu

scle

s Agonists Transverse Abdominus

Synergists Rectus Abdominus, Obliques, Multifidus, Quadrates Lomborum

Antagonists Erector Spinae Group

Equipment Mat, Fitball, Bosu

Inst

ruct

ion

s

Set Up

1. Choose position

2. Brace stomach as if getting ready for a punch

3. Draw up internally where pant zipper line is

4. Draw across internally where belt line is

5. Draw in internally where naval is

Execution 1. Maintain position above at a set tension

2. Relax

Breathing Breathe in and out slowly for set duration

Safety Brace with only enough pressure so that you can feel the tension but are not in pain or discomfort

Variations Lying, Sitting, Standing, Functional equipment

Abdominal Crunch

Mu

scle

s

Agonists Rectus Abdominus

Synergists Obliques

Fixators Transverse Abdominus, Glutes

Antagonists Lumbar Erector Group

Equipment Mat, Fitball

Inst

ruct

ion

s

Set Up

1. Lie supine on mat with knees at 90 degrees and feet flat on floor at shoulder width apart

2. Cross wrists on chest

Execution

1. Brace abdominals

2. Flex waist to raise upper torso from mat

3. Keep back low on mat and raise torso up as high as possible

4. Return until back of shoulders contact mat

Breathing 1. Breathe out as flexing torso

2. Breathe in as returning to commencing position

Safety Leg elevation: assist posterior pelvic tilt keeping lower back on mat


7

Easier option: arms extended towards knees

Progress exercise with arms behind head or adding weight

Variations Feet raised, Arms behind head, Fitball

Plank

Mu

scle

s

Agonists Rectus Abdominus

Synergists Deltoids, Biceps

Fixators Obliques, Iliopsoas, Quadriceps, Sartorius, Pectoralis, Serratus Anterior

Antagonists Erector Spinae, Trapezius, Rhomboids


Inst

ruct

ion

s

Set Up

1. Lie prone on mat

2. Place forearms on mat, elbows under shoulder

3. Place legs together with forefeet on floor

Execution 1. Raise body upwards by straightening body in straight line

2. Hold position

Breathing Breathe in and out slowly throughout entire hold

Safety Ensure shoulder stability prior to performance

Variations On knees, On hands, Single legged, Using functional equipment, Side plank

Kegel Exercises

Muscles Agonists Coccygeus, Levator Ani

Antagonists Hip flexors, Hip external rotators

Equipment Mat, Chair

Inst

ruct

ion

s

Set Up Lie supine and relaxed

Execution

1. Tighten your pelvic floor muscles holding the contraction for 5 seconds

2. Relax for five second

3. Repeat 5-10 times, three times a day

Breathing 1. Breathe out when contracting

2. Breathe in when relaxing

Safety

Identify your pelvic floor muscles by holding urination mid-stream

Do not regularly hold urination mid-stream due to potential health complications

Ensure empty bladder prior to commencing pelvic floor exercises

Variations Lying, seated, Fitball, Standing


8

Stretches

Core Fitball Stretch

Target Muscles Core Muscle Group

Inst

ruct

ion

s Execution

1. Sit on a fitball with feet shoulder width

2. Slowly walk your feet away from the ball to allow yourself to lay down whilst lowering your trunk

3. Once stable, reach your arms over your head and allow them to fall towards the floor

Breathing Continue to breathe in and out continuously whilst you hold the stretch for 10-30seconds or until the feeling subsides

Side Stretch

Target Muscles Obliques

Inst

ruct

ion

s

Execution

1. Stand or sit tall, feet at shoulder width, shoulders down and back and arms by your side

2. Looking forward, slowly lean your body to one side

3. Once you have held the stretch, relax, switch sides, and repeat


Safety Do not bend forward

Keep your body upright

Standing Hip Flexor Stretch

Target Muscles Hip Flexors

Inst

ruct

ion

s

Execution

1. Stand with feet shoulder width apart and hands on hips

2. Step one foot forward

3. Push your hips slightly forward so that your back leg is straight

4. Maintain straight, tall posture through your back with your hips tucked under your body

5. Raise your arm over your head on your back legs side

6. Reach this arm over and across the body

7. Rotate your head towards your hand that is risen



Safety Ensure balance is maintained

Use a support if needed

Variations Kneeling


9

Kneeling Hip Flexor Lunge Stretch

Target Muscles Hip Flexors

Inst

ruct

ion

s

Execution

1. Step far enough forward into a lunge so that your front leg bends

2. Sink down into the lunge so that your back legs knee is on the ground

3. Maintain straight, tall posture through your back with your hips tucked under your body



Safety Ensure balance is maintained

Use a support if needed

Variations Standing

Modified Cobra

Target Muscles Core Muscle Group

Inst

ruct

ion

s Execution

1. Lie prone with hands close to shoulders

2. Keeping your hips on the ground and looking forward, lift your trunk up by straightening your arms


Variations Perform on elbows rather than hands

To perform full cobra, lift hips off ground


10

Posterior Core

Local Muscles

Quadratus Lomborum

Location Lower back

Attachments Origins Iliac crest of the pelvis

Insertion 12th rib, transverse processes L2-L5

Actions Spinal lateral flexion

Stabilises the lumbo-pelvic-hip complex

Erector Spinae

Location Deep on either side of spinal column

Attachments

Origins Iliac crest of the pelvis, sacrum, spinous, and transverse processes of T1-L5

Insertion Lumborum Division – inferior border of ribs 7-12, Cervical & Thoracic vertebrae

Actions

Extension of vertebral column and head when acting bilaterally

Control back flexion by gradually lengthening the muscle fibres

Laterally bend the vertebral column when acting unilaterally

Multifidus

Location Lower back

Attachments

Origins Posterior aspect of the sacrum, processes of the lumbar, thoracic, and cervical spine

Insertion Spinous processes 1 to 4 segments above the origin

Actions

Bilaterally extends vertebral column

Lateral flexion to side opposite contraction (eccentric for stability)

Unilaterally rotate vertebral bodies (column) to opposite side

Gluteus Maximus

Location Buttocks

Attachments

Origins Outer ilium, posterior side of sacrum and coccyx, and part of the sacro-tuberous and posterior sacroiliac ligament

Insertion Gluteal tuberosity of the femur and iliotibial tract

Actions Hip extension and lateral rotation



11

Gluteus Medius

Location Buttocks

Attachments

Origins Outer surface of the ilium

Insertion Lateral surface of the greater trochanter on the femur

Actions Hip abduction and medial rotation


Gluteus Minimus

Location Buttocks

Attachments Origins

Ilium between the anterior and inferior gluteal line

Insertion Greater trochanter of the femur

Actions Helps gluteus medius perform hip

abduction, and medial rotation


Piriformis

Location Deep in hip region

Attachments Origins Anterior surface of the sacrum

Insertion The greater trochanter of the femur

Actions

Lateral rotation of hip

Hip abduction

Hip extension

Stabilises the hip an sacroiliac joints

Exercises

Back Extension

Mu

scle s

Agonists Erector Spinae

Synergists Gluteus Maximus, Hamstrings,


12

Fixators Gluteus Medius, Gluteus Minimus

Antagonists Abdominals

Actions Hyperextension Machine

Inst

ruct

ion

s

Set Up

1. Lean prone on the hyper extension machine

2. Ensure feet are secure on the foot rests

3. Place arms across the chest

Execution

1. Lower trunk to a comfortable position then raise trunk and extend to a comfortable position

2. Continue this movement slowly

Breathing 1. Breathe out as raising trunk

2. Breathe in as lowering trunk

Safety

Lift trunk deliberately with no jerking

Perform slowly

Perform within comfort range

Variations Add weight, Fitball

Glute Bridge

Mu

scle

s

Agonists Gluteus Maximus, Hip Flexors

Synergists Hamstring

Fixators Multifidus, Quadratus Lomborum

Antagonists Abdominals, Hip Flexors


Inst

ruct

ion

s

Set Up Lie supine with knees bent at 90 degrees and feet flat on the floor at shoulder width apart

Execution

1. Press feet into the mat and squeeze the glute muscles whilst lifting hips up off the floor but keeping torso flat

2. Raise high enough that your body makes a straight line from shoulders to knees

3. At the top of the bridge, think of knitting your ribs down to your belly, squeeze your buttocks, and try to lengthen through the front of your hips

4. Maintain neural spine as you lower to the floor

Breathing

1. Inhale before commencement

2. Breathe out as you raise

3. Breathe in as you lower

Safety Don’t raise so high that you can’t see your knees

Variations Single leg, Isometric hold, Functional equipment


13

Standing Rear Leg Raise

Mu

scle

s

Agonists Gluteus Maximus

Synergists Hamstrings Quadratus, Lomborum, Gastrocnemius

Fixators Core Muscles

Antagonists Hip Flexors

Equipment Cable Machine

Inst

ruct

ion

s

Set Up

1. Place ankle in cable ankle attachment

2. Stand feet hip width apart facing cable machine

3. Remain tall and stable

Execution

1. Slowly extend leg attached to cable posteriorly without rotating or tilting your hips

2. Hold for 5-10 seconds

3. Slowly lower leg and continue

4. Once this side has been held, repeat on other side

Breathing 1. Breathe out as extending leg

2. Breathe in as lowering leg

Safety Maintain stable trunk

Variations No weight


14

Kneeling 4 Point Exercise

Mu

scle

s

Agonists Erector Spinae, Quadratus Lomborum

Synergists Gluteus Maximus, Hamstrings, Trapezius

Fixators Abdominal Group

Antagonists Abdominals

Equipment Mat

Inst

ruct

ion

s

Set Up

1. Kneel prone on a mat with knees hip width apart directly underneath the hips and hands shoulder width apart directly underneath the shoulders

2. Keeping back in neutral position activate core muscles

Execution

1. Slowly extend left arm shoulder and right leg until they are almost in line with trunk

2. Hold for 5-10 seconds

3. Lower hand and knee to the floor

4. Repeat on other side by extending and lowering right arm and shoulder and left leg

5. Continue to alternate sides

Breathing 1. Breathe out as raising leg and arm

2. Breathe in as lowering leg and arm

Safety Lift legs and arms deliberately with no jerking

Keep neck and back straight

Variations Alternating legs no arms, Diagonals

Stretches

Lying Piriformis Stretch

Target Muscles Glute Region

Inst

ruct

ion

s Execution

1. Lie supine with legs straight out

2. Bend one knee and raise it

3. Use your opposite hand to pull the raised knee towards the ground

4. Keep your hips on the ground




15

Lying Gluteal Stretch

Target Muscles Gluteal Group, Piriformis

Inst

ruct

ion

s Execution

1. Lie supine, keeping one leg flat on the ground

2. Bring the other knee up to your chest

3. Use both hands to apply pressure into the raised knee and leg



Variations Bring both knees up to your chest

Rotating Lower Back Stretch

Target Muscles Lower Back

Inst

ruct

ion

s Execution

1. Stand or sit with feet at shoulder width apart

2. Cross hands across your chest

3. Staying upright, rotate torso in one direction



Seated Lower Back Stretch

Target Muscles Lower Back, Gluteus Maximus

Inst

ruct

ion

s Execution

1. Sit on the floor with one leg straight out

2. Cross the other leg over your straight leg’s knee

3. Turn your shoulders in the direction of the bent leg and put your arm against your raised knee to help rotate your shoulders and back

4. Repeat on other side



16

Anterior Trunk

Local Muscles

Pectoralis Major

Location Chest

Attachments Origins

Anterior surface of the clavicle, anterior surface of the sternum, cartilage of ribs 2-6

Insertion Greater tubercle of the humerus

Actions Shoulder flexion,internal rotation

Stabilises shoulder girdle

Serratus Anterior

Location Lateral aspect of thorax

Attachments Origins Ribs 4-12

Insertion Medial border of the scapula

Actions Protraction of scapula

Diaphragm

Location Near ribs

Attachments Origins

Costal Part – inner surfaces of the cartilages and adjacent bony regions of ribs 6-12

Sternal Part – posterior side of the xiphoid process

Crural (lumbar) Part – two aponeurotic arches covering the external surface of the quadratus lumborum and psoas major; right and left crus, originating from the bodies of L1-3 and their intervertebral discs

Insertion Central tendon

Actions

Pulls the central tendon inferiorly, increasing the volume in the thoracic cavity


Intercostals

Location Between the ribs

Attachments Origins Ribs 1-11

Insertion Ribs 2-12

Actions Elevation or depression of the ribs


17

Exercises

Push-Ups

Mu

scle

s Agonists Pectoralis Major

Synergists Anterior Deltoid, Triceps Brachii

Fixators Rotator Cuff Group

Antagonists Rhomboids, Trapezius, Latissimus Dorsi

Equipment Mat

Inst

ruct

ion

s

Set Up

1. Take up a prone position on the mat

2. Hands shoulder width or greater apart

3. Head neutral or slightly forward

4. Body flat

5. Core activated

6. Feet slightly apart or touching

Execution 1. Bend elbows outwards and lower chest to ground maintaining flat body

2. Straighten arms, raising the body

Breathing 1. Breathe in as lowering the body

2. Breathe out as raising the body

Safety

Ensure core switched on

Keep back in flat neutral position

Ensure neck is not strained

Variations Knees on ground, Incline, Decline, Narrow, Wide

Chest Press

Mu

scle

s

Agonists Pectoralis Major

Synergists Anterior Deltoid, Triceps Brachii, Serratus Anterior



Equipment Machine, Cables, Dumbbell

Inst

ruct

ion

s

Set Up

1. Sit on seat with upper chest just above horizontal handles

2. Grasp handles with wide overhand grip

3. Elbows out to side just below shoulders

Execution

1. Extend arms, pushing lever out

2. Return lever until chest muscles are slightly stretched

Breathing 1. Breathe out as extending arms

2. Breathe in as bending arms

Safety

Range of motion will be compromised if grip is too wide

Ensure elbows are soft

Variations Machine, Cable, Dumbbell


18

Bench Press

Mu

scle


Synergists Anterior Deltoid, Triceps Brachii, Serratus Anterior



Equipment Weights, Bench

Inst

ruct

ion

s

Set Up

1. Lie supine on bench with bar at eye level

2. Feet flat on floor

3. Buttocks and shoulders touching the bench

4. Dismount weights from rack slightly wider than shoulder width (so that the elbows are at right angles at the lowest point)

Execution 1. Lower weight to mid chest

2. Press weight upwards until arms extended

Breathing 1. Breathe in on the way down

2. Breathe out on the way up

Safety

Range of motion compromised if grip too wide

Back not excessively arched

Bar not bounced on the chest

Bar kept horizontal

Variations Machine, Barbell, Dumbbell, Close grip, Smith machine, Incline, Decline; Alternating dumbbell

Chest Flies

Mu

scle


Synergists Anterior Deltoid

Fixators Triceps Brachii,, Serratus Anterior


Equipment Bench, Dumbbells, Cable

Inst

ruct

ion

s

Set Up

1. Grasp two dumbbells in hands

2. Lie supine on bench with feet on floor

3. Support dumbbells above chest with arms fixed in slightly bent position

4. Point elbows out to side

5. Palms should face each other

Execution

1. Lower dumbbells to sides keeping weights and elbows level, until chest muscles are stretched with elbows fixed in slightly bent position (weights level with the shoulders)

2. Bring dumbbells together in hugging motion until dumbbells are nearly together

Breathing 1. Breathe in as lowering dumbbells

2. Breathe out as raising dumbbells

Safety

Elbows should point outward at top position

Elbows should point downwards at bottom position

Keep abdominals tight

Keep lower back in neutral position


19

Variations Dumbbells, Cable Crossover, Standing Crossovers, Incline, Decline, Pec-Deck

Cable Fly

Mu

scle

s

Agonists Pectoralis Major

Synergists Anterior Deltoid,

Fixators Triceps Brachii, Wrist Flexors, Serratus Anterior


Equipment Bench, Dumbbells, Cable

Inst

ruct

ion

s

Set Up

1. Grasp two opposing pulleys

2. Bend slightly forward to negate weight pulling you toward machine

3. Slightly bend elbows

Execution

1. Bring handles together in front of you without bending or straightening elbows more than starting position

2. Return to starting position until chest stretch is felt

Breathing 1. Breathe in as lowering cables

2. Breathe out as raising cables

Safety

Lean further forward by bending at hips under heavier weights


Avoid overstretching pectorals under load

Variations Dumbbells, Standing Crossovers, Incline, Decline, Pec-Deck

Stretches

Chest Stretch

Target Muscles Pectoralis Major

Inst

ruct

ion

s Execution

1. Stand tall with shoulders down and back

2. Place arms behind body with fingers joined

3. Push arms out and up


Variations

Have a partner lift your arms up and apply pressure to them

Place one arm at shoulder height on the wall and turn away from it


20

Resistance Band Chest Stretch

Target Muscles Pectoralis Minor, Pectoralis Major

Inst

ruct

ion

s

Execution

1. Grasp desired strength resistance band in both hands

2. Rotate shoulders and arms posteriorly

3. Let resistance of band stretch muscles


Variations Stronger resistance level band

Chest Stretch

Target Muscles Pectoralis Major

Inst

ruct

ion

s Execution

1. Stand near a wall with feet shoulder width apart

2. Place elbow against wall at shoulder height at 90degrees

3. Step leg furthest away from the wall forward



Variations

Have a partner lift your arms up and apply pressure to them

Place one arm at shoulder height on the wall and turn away from it


21

Posterior Trunk

Local Muscles

Rhomboids Major and Minor

Location Deep in upper back

Attachments Origins Spinous processes of C7-T5

Insertion Medial border of the scapula

Actions

Holds scapula against thoracic wall

Adducts and elevates the scapula

Scapula retraction and downward rotation

Trapezius

Location On the back of neck and thorax

Attachments

Origins

Inferior – Spinous processes of T6-T12

Middle – Spinous processes of T1-T5

Superior – External occipital protuberance of the skull, spinous process of C7

Insertion

Inferior – Spine of the scapula

Middle – Acromion process of the scapula, superior aspect of the spine of the scapula

Superior – Lateral third of the clavicle, acromion process of the scapula

Actions

Inferior – Depression of scapula

Middle – Retraction and elevation of scapula

Superior fibres – Elevation of scapula; cervical extension, Neck Lateral Flexor and assists in rotation of the neck

Teres Major

Location Intermediate to the scapula and humerus

Attachments Origins Inferior angle of the scapula

Insertion Lesser tubercle of the humerus

Actions Shoulder internal rotation, adduction, and extension


22

Teres Minor

Location Superior to teres major

Attachments Origins Lateral border of the scapula

Insertion Greater tubercle of the humerus

Actions Lateral rotation of humerus and shoulder stabilisation

Supraspinatus

Location Beneath the deltoid

Attachments

Origins Supraspinous fossa of the scapula

Insertion Superior facet of the greater tubercle of the humerus

Actions Shoulder stabilisation and abduction of arm

Infraspinatus

Location Beneath the deltoid

Attachments

Origins Infrapinous fossa of the scapula

Insertion Middle facet of the greater tubercle of the humerus

Actions Shoulder stabilisation and lateral rotation of arm

Subscapularis

Location Intermediate to scapula and ribs

Attachments Origins Subscapular fossa of the scapula

Insertion Lesser tubercle of the humerus

Actions Medial rotation of the arm at shoulder

Levator Scapulae

Location Scapula

Attachments Origins Transverse processes of C1-C4

Insertion Superior vertebral border of the scapula

Actions Elevates the scapula

Extends and/or laterally flexes the head


23

Sternocleidomastoid

Location Lateral side of neck

Attachments

Origins

Sternal Head – top of manubrium of the sternum

Clavicular Head – medial one-third of the clavicle

Insertion

Mastoid process, lateral superior nuchal line of the occiput of the skull

Actions If one contracts, turn head obliquely to one side and down; if both sides contract, tilt the head backwards.

Exercises

Seated Row

Mu

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s

Agonists Trapezius, Latisimus Dorsi

Synergists Erector Spinae, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids

Fixators Hamstrings, Gluteus Maximus, Rotator Cuff Group, Erector Spinae Group

Antagonists Pectoralis Major


Inst

ruct

ion

s

Set Up

1. Plant feet against foot rests

2. Grasp handlebars

3. Lean back to upright straight back position

Execution

1. Extend arms out in front

2. Pull handle back

3. Squeeze scapula as elbows move posteriorly

Breathing 1. Breathe out as pulling handlebars towards you

2. Breathe in as lengthening arms

Safety Do not lower weight beyond mild stretch

Perform through individual full range of motion

Variations Seated, Incline, Kneeling, Lying, Single arm, Alternating, Wide grip, Standing, Dumbbell, Cable


24

Lat Pull-Down

Mu

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s

Agonists Latissimus Dorsi

Synergists Biceps Brachii, Teres Major, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Trapezius



Equipment Machine, Bar, Cable

Inst

ruct

ion

s

Set Up

1. Grasp bar with wide grip

2. Sit with thighs under support

3. Feet flat on ground

4. Lean back slightly from the hips

5. Maintain upper body upright and straight

Execution 1. Pull down cable bar in front of face to upper chest

2. Return until arms and shoulder are fully extended

Breathing 1. Breathe out as the bar is pulled towards chest

2. Breathe in as arms are extended

Safety Range of motion compromised if grip too wide

Keep shoulders down to stabilise the scapula and isolate the lats

Variations Bar, Cable, Dumbbell, Wide grip, Narrow grip, Supinated grip, Prone grip


25

Chin-Ups

Mu

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s Agonists Latissimus Dorsi

Synergists Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Trapezius, Pectoralis


Antagonists Pectoralis Group

Equipment Machine

Inst

ruct

ion

s

Set Up Step up and grasp bar with selected grip

Execution 1. Pull body up until elbows are at sides

2. Lower body until arms and shoulders are fully extended

Breathing 1. Breathe out as pulling body up

2. Breathe in as lowering body

Safety Ensure strength is developed to enable correct technique

Variations Pronated wide grip, Supinated narrow grip, Assisted chin-up, Reverse chin-up

Bent-Over Row

Mu

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s

Agonists Trapezius, Latissimus Dorsi

Synergists Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor

Fixators Biceps Brachii, Triceps, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magus, Rectus Abdominus, Obliques



Inst

ruct

ion

s

Set Up 1. Bend knees slightly and bend over bar or dumbbells with back straight

2. Grasp bar or dumbbells with wide overhand

Execution 1. Pull weights to upper waist

2. Return until arms are extended and shoulders are stretched downwards

Breathing 1. Breathe out as pulling weights to waist

2. Breathe in as lowering weights

Safety Knee bend helps keep lower back straight

Variations Dumbbell, Barbell, Shoulder width grip, Underhand grip, Wide hand grip, Single arm row


26

External Rotation

Mu

scle

s Agonists Infraspinatus

Synergists Teres Minor, Posterior Deltoid

Fixators Rhomboids, Lateral Deltoid, Wrist Extensors

Antagonists Supraspinatus

Equipment Theraband, Cable, Dumbbell

Inst

ruct

ion

s

Set Up

1.. Stand with side to elbow height cable pulley

2. Grasp handle with far arm

3. Position elbow against side and forearm against belly

Execution

1. Pull handle as far as possible by externally rotating shoulder

2. Slowly return

3. Repeat until fatigue

4. Continue with opposite arm

Breathing 1. Breathe out as arm moves away from body

2. Breathe in as arm comes across body

Safety Maintain elbow against side and fixed elbow position throughout exercise

Exercise may be performed seated if needed

Variations Cable, Dumbbell, Theraband, Low High

Dead-Lift


27

Mu

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s Agonists Erector Spinae Gluteus Maximus, Adductor Magnus

Synergists Hamstrings,

Fixators Trapezius, Rhomboids

Antagonists Hip Flexors

Equipment Barbell, Dumbbell

Inst

ruct

ion

s

Set Up With feet flat beneath bar, squat down and grasp bar/dumbbell with pronated grip at shoulder width

Execution

1. Lift weight by extending hips and knees to full extension

2. Pull shoulders back at top of lift if rounded

3. Return to ground

Breathing 1. Breath out as lifting

2. Breathe in as lowering

Safety

Keep hips low

Keep shoulders high

Keep arms and back straight

Knees point same direction as feet throughout movement

Keep bar close to body to improve mechanical leverage

Variations Bent leg, Straight leg, Sumo, Romanian Deadlift

Stretches

Kneeling Fitball Lat Stretch

Target Muscles Latissimus Dorsi

Inst

ruct

ion

s Execution

1. Kneel in front of a fitball

2. Place one hand on the ground under its shoulder for stability

3. Place the other hand on the fitball extended


Breathing

Continue to breathe in and out continuously whilst you hold the stretch for 10-30seconds or until the feeling subsides

Standing Overhead Lat Stretch

Target Muscles Latissimus Dorsi

Inst

ruct

ion

s Execution

1. Stand tall with feet at shoulder width apart

2. Place one hand on your hip

3. Lengthen the other hand high above your head

4. Maintaining stable hip position, gently lean to the opposite side and hold


Breathing

Continue to breathe in and out continuously whilst you hold the stretch for 10-30seconds or until the feeling subsides


28

Standing Upper Back Stretch

Target Muscles Upper Back

Inst

ruct

ion

s

Execution

1. Stand tall, tilt forward slightly from the hips

2. Place arms out in front at shoulder height crossed over

3. Push your hands forward as far as possible

4. Let your head fall forward

5. Once you have held the stretch, relax, switch hands, and repeat



29

Shoulders

Local Muscles

Anterior Deltoid

Location Front, lateral and back of shoulder

Attachments Origins

Anterior Deltoid: Lateral third of the clavicle

Medial Deltoid: Acromion process of the scapula

Posterior Deltoid: Spine of the scapula

Insertion Deltoid tuberosity of the humerus

Actions

Shoulder flexion and internal rotation

Shoulder abduction

Shoulder extension and external rotation

Exercises

Upright Row

Mu

scle

s Agonists Lateral Deltoid Anterior Deltoid,

Synergists Trapezius, , Infraspinatus, Teres Minor

Fixators Levator Scapulae, Rotator Cuff Group

Antagonists Latissimus Dorsi

Equipment Barbell, Dumbbell, Cable

Inst

ruct

ion

s

Set Up

1. Stand upright with feet at shoulder width apart

2. Knees relaxed

3. Grasp weight in front of your legs at shoulder width with palms facing thighs

Execution

1. Lift weight to chest level, keeping below shoulder level, by raising elbows towards ears

2. Elbows point out and up

3. Wrist flexes as bar raises

4. Lower the bar slowly

Breathing 1. Breathe out as lifting bar

2. Breathe in as lowering bar

Safety


Keep lower back in neutral position

Initiate the movement at the elbows Variations Barbell, Dumbbell, Cable


30

Shoulder Press

Mu

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s

Agonists Anterior Deltoid, lateral Deltoid

Synergists Triceps Brachii, Serratus Anterior

Fixators Trapezius, Levator Scapulae, Rotator Cuff Group

Antagonists Posterior Deltoid, Latissimus Dorsi

Equipment Barbell, Dumbbell, Seat

Inst

ruct

ion

s

Set Up 1. Grasp weight slightly wider than shoulder width

2. Position bar near upper chest

Execution 1. Press bar upwards until arms are extended overhead

2. Return to chest

Breathing 1. Breathe out as pressing bar upwards

2. Breathe in as lowering bar

Safety Range of motion compromised if grip is too wide

Variations

Barbell, Machine, Cable, Dumbbell, Arnold Press,

Smith Machine Shoulder Press, Military Press,

Back Presses

Shrug

Mu

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s

Agonists Trapezius

Synergists Levator Scapulae

Fixators Erector Spinae

Antagonists Serratus Anterior

Equipment Weight

Inst

ruct

ion

s

Set Up

1. Stand upright with feet at shoulder width apart and knees relaxed

2. Hold dumbbells to sides, palms facing in

Execution

1. Elevate shoulders as high as possible towards the ears without bending the elbows

2. Lower shoulders to original position

Breathing 1. Breathe out as shrugging up

2. Breathe in as lowering shoulders

Safety Keep abdominals tight and lower back in neutral position

Variations Dumbbell, Machine


31

Lateral Raise

Mu

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s

Agonists Lateral Deltoid

Synergists Deltoid, Supraspinatus, Trapezius, Serratus Anterior

Fixators Levator Scapulae, Wrist Extensors

Antagonists Latissimus Dorsi

Equipment Dumbbell, Cable

Inst

ruct

ion

s Set Up

1. Grasp weight in front of thighs with elbows slightly bent

2. Palms facing the sides of your body

3. Bend over slightly with hips and knees slightly bent

Execution

1. Raise upper arms to sides until elbows are shoulder height

2. Maintain elbow height above or equal to wrists

3. Slowly lower arms and weights to sides

Breathing 1. Breathe out as raising arms

2. Breathe in as lowering arms

Safety

Maintain slight bend through elbows


Keep lower back in a neutral position

Variations

Machine, Dumbbell, Cable, Bent Over, Side Lying,

High, Pulley Lateral Extensions, Low Pulley Bent Over Lateral Raises, Low Pulley Lateral Raises,

Rear Raise

Stretches

Lateral Neck Stretch

Target Muscles Upper Trapezius, Levator Scapulae

Inst

ruct

ion

s Execution

1. Stand or sit tall with shoulders back

2. Place your hands behind your back at waist height

3. Slowly move your ear towards your shoulder

4. Keep shoulders lowered



Variations

Use arm to place pressure on head to aid intensity

Have a partner place pressure on head to aid intensity


32

Posterior Neck Stretch

Target Muscles Upper Trapezius

Inst

ruct

ion

s Execution


2. Place your arms by your side

3. Slowly let your chin fall towards your chest



Variations



Anterior Neck Stretch

Target Muscles Sterno-cleido Mastoid

Inst

ruct

ion

s Execution


2. Place your arms by your side

3. Slowly lift your head upwards towards the ceiling as if trying to point up with your chin



Variations



Posterior Shoulder Stretch

Target Muscles Posterior Deltoid and Upper Back Muscles

Inst

ruct

ion

s Execution


2. Keeping shoulders down and back, raise one arm across the front of the body just below shoulder height, thumb upwards

3. Use the other forearm to apply pressure as appropriate

4. Once you have held the stretch, relax, switch hands and repeat


Variations Arm straight or bent

Use of forearm or wrist for pressure


33

Anterior Arms

Local Muscles

Biceps Brachii

Location Front of upper arm

Attachments Origins

Short Head – coracoid process

Long Head – tubercle above glenoid cavity on the humerus

Insertion Radial tuberosity of the radius

Actions Elbow flexion and supination

Weak assistor in Shoulder Flexion

Brachioradialis

Location Deep in anterior upper arm

Attachments Origins

Lateral supracondylar ridge of humerus

Insertion Styloid process of radius

Actions Elbow Flexion

Brachialis

Location Deep in anterior upper arm

Attachments Origins Humerus

Insertion Coronoid process of ulna

Actions Elbow flexion

Wrist Flexors

Location Palm side of wrist

Attachments Origins Medial epicondyle of humerus

Insertion Metacarpals and beyond

Actions Wrist flexion


34

Exercises

Bicep Curls

Mu

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s

Agonists Biceps Brachii

Synergists Brachialis, Brachioradialis

Fixators Deltoid, Trapezius, Levator Scapulae, Wrist flexors, Rotator Cuff Group

Antagonists Triceps Brachii

Equipment Dumbbell, Barbell

Inst

ruct

ion

s

Set Up

1. Stand or sit feet at shoulder width apart

2. Place hands by sides with palms facing forward

3. Take weights in hands

4. Arms straight

Execution

1. Bend arms at elbows allowing weight to rise until forearm is vertical and palm faces shoulder

2. Lower to original position

Breathing 1. Breathe out as flexing elbow and lifting weight

2. Breathe in as lowering weight

Safety Ensure elbows remain stationary and to the sides of your body

Variations Machine Curls, Barbell Curls, Dumbbell Curls, Alternating Curls, Preacher Curls, Hammer Curls, Concentration Curls, Incline Dumbbell Curls, Low Pulley Curls, High Pulley Curls, Reverse Curls


35

Wrist Flexion

Mu

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s

Agonists Wrist flexors

Synergists Wrist abductors and adductors, Forearm muscles

Fixators Wrist extensors

Antagonists Triceps Brachii

Equipment Dumbbell, Barbell, Cable

Inst

ruct

ion

s

Set Up

1. Sit and grasp weight with underhand grip

2. Rest forearm on thigh with wrist just beyond knee or on bench with wrist beyond it

Execution

1. Allow weight to roll out of palm down to fingers

2. Raise weight back up by gripping and pointing knuckles up as high as possible

3. Lower

Breathing 1. Breathe out as wrist flexes

2. Breathe in as weight returns

Safety

Keep elbow approximately wrist height to maintain resistance through full range of motion

Hand may be placed under wrist to offer stability and to maintain horizontal orientation of forearm

Variations Barbell wrist curl, Cable wrist curl, Cable wrist roller, Dumbbell wrist curl

Stretches

Standing Biceps Stretch

Target Muscles Bicep Brachii

Inst

ruct

ion

s

Execution

1. Stand with feet at hip width

2. Place hands on hips

3. Extend one arm behind your body with palm facing downwards

4. Allow fingers to point towards the sky




36

Posterior Arms

Local Muscles

Triceps Brachii

Location Posterior surface of upper arm

Attachments Origins

Long Head – infraglenoid tubercle of the scapula

Short Head – posterior humerus

Medial Head – posterior humerus

Insertion Olecranon process of the ulna

Actions Elbow extension

Weak assistor in shoulder extension

Wrist Extensors

Location Back of palm side of wrist

Attachments Origins

Lateral epicondyle of humerus

Lateral supracondylar ridge of humerus

Insertion Metacarpals and beyond

Actions Wrist extension

Exercises

Triceps Overhead Extension


37

Mu

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s

Agonists Triceps Brachii

Synergists Forearm supinators

Fixators Deltoid, Pectoralis Major, Wrist flexor

Antagonists Biceps Brachii

Equipment Barbell, Dumbbell, Cable

Inst

ruct

ion

s

Set Up

1. Take a seat with feet stable on the floor

2. Position one dumbbell overhead with both hands under inner plate (heart shaped grip)

3. Use one or two hands

Execution

1. With elbows overhead, lower forearm behind upper arm by flexing elbows

2. Flex wrists at bottom to avoid hitting dumbbell on back of neck

3. Raise dumbbell overhead by extending elbows while hyperextending wrists

4. Return dumbbell

Breathing 1. Breathe in as bending elbows

2. Breathe out as straightening arm

Safety Position wrists closer together to keep elbows from pointing out too much

Let dumbbell pull arm back to maintain full shoulder flexion

Variations

Overhead, Lying Barbell Triceps Extension, Lying Dumbbell Triceps Extensions, Triceps Press,

Triceps Kickback, Split Rope, Triceps Pushdowns, Reverse Pushdowns, Overhead Cable Triceps Extension, Dips

Stretches

Standing Triceps Stretch

Target Muscles Triceps Brachii

Inst

ruct

ion

s Execution

1. Stand with feet at hip width

2. Place your hand on your upper back with the elbow bend towards the ceiling

3. Use your other hand to push the elbow towards your head

4. Hold for between 10 and 30 seconds

5. Repeat on the other side



38

Anterior Legs

Local Muscles

Rectus Femoris (quadriceps)

Location Anterior and superficial on the thigh

Attachments Origins Anterior-inferior iliac spine of the pelvis

Insertion Base of patella, tibial tuberosity of the tibia

Actions Extension of knee

Assists in hip flexion

Vastus Lateralis (quadriceps)

Location Lateral thigh area

Attachments Origins

Anterior and inferior border of intertrochanteric line, medial lip of linea aspera, proximal medial supracondylar line of the femur

Insertion Base of patella

Actions Knee extension

Knee stabilisation

Vastus Medialis (quadriceps)

Location Medial thigh

Attachments Origins

Lower region of intertrochanteric line, medial lip of linea aspera, proximal medial supracondylar line of the femur


Actions Extension of knee


39

Vastus Intermedius (quadriceps)

Location Front and lateral surfaces of the body of the femur in its upper two-thirds

Attachments Origins

Anterior-lateral regions of the upper two-thirds of the femur


Actions Knee extension

Knee stabilisation

Sartorius

Location Anterior thigh

Attachments Origins Anterior-superior iliac spine of the pelvis

Insertion Proximal medial surface of the tibia

Actions

Flexion, abduction, and lateral rotation of hip

Assists in knee flexion


Gracilis

Location Inner thigh

Attachments Origins Anterior aspect of lower body of pubis

Insertion Proximal medial surface of the tibia

Actions Hip adduction, flexion, and internal

rotation

Assists in tibial internal rotation

Adductor Longus


Attachments

Origins Anterior surface of the interior pubic ramus of the pelvis

Insertion Proximal one-third of the linea aspera of the femur

Actions Hip adduction, and internal rotation



40

Adductor Magnus


Attachments Origins Ischial ramus of the pelvis

Insertion Linea aspera of the femur

Actions Adductor section: hip adduction,


Adductor Brevis


Attachments

Origins Anterior surface of the inferior pubic ramus of the pelvis

Insertion Proximal one-third of the linea aspera of the femur

Actions Hip adductionStabilises the lumbo-

pelvic-hip complex

Pectineus

Location Most anterior adductor muscle

Attachments

Origins Pectineal line on the superior pubic ramus of the pelvis

Insertion Pectineal line on the posterior surface of the upper femur

Actions

Lateral rotation of hip

Hip abduction of a flexed thigh

Stabilises the hip an sacroiliac joints

Tensor Fasciae Latae

Location Lateral aspect of thigh

Attachments

Origins Outer surface of the iliac crest just posterior to the anterior-superior iliac spine of the pelvis

Insertion Proximal one-third of the iliotibial and the tibial lateral condyle

Actions Hip abduction, flexion, and internal

rotation



41

Illiotibial Tract

Location Reinforces the Tensor Fasciae Latae

Attachments

Origins Anterolateral iliac tubercle portion of the external lip of the iliac crest

Insertion Lateral condyle of the tibia at Gerdy’s tubercle

Actions Contributes to lateral knee stabilisation

Tibialis Anterior

Location Anterior aspect of lower leg

Attachments

Origins Upper lateral fibula

Insertion Medial and plantar aspects of the medial cuneiform and the base of the first metatarsal

Actions Dorsiflexion of ankle and inversion of foot

Exercises

Fitball Squat


42

Mu

scle

s

Agonists Quadriceps Group

Synergists Gluteus Maximus,

Fixators Hamstrings, Erector Spinae, Rectus Abdominus, Obliques

Antagonists Ilio-psoas, TFL

Equipment Barbell, Dumbbell, Fitball

Inst

ruct

ion

s

Set Up

1. Fitball placed between body and the wall

2. Fitball placement should be positioned along the spine just lower than scapula

Execution

1. Squat down keeping back straight and knees pointed same direction as feet

2. Maintain upright position, try not to lean against the ball with too much pressure

3. Squat up by extending knees and hips until legs are straight

Breathing 1. Inhale prior to eccentric phase

2. Exhale in concentric phase after sticking point

Safety

Make sure to keep your weight back so that your knees don’t extend past your toes

Keep head facing forward, back straight, chest high, and feet flat on surface; equal distribution of weight through forefoot and heel

Knees should point same direction as feet throughout movement

Arms positioned forward allows torso to be positioned more upright

Variations Barbell squat, Dumbbell squat, Front squat,

Full squat, Hack squat, Smith Machine, Wall sit


43

Squat

Mu

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s


Synergists Gluteus Maximus

Fixators Hamstrings, Abdominal Group, Erector Spinae

Antagonists Illio-psoas, TFL


Inst

ruct

ion

s

Set Up

1. Stand with your feet flat on the floor at about shoulder width apart (toes slightly turned out)

2. Keep the abdominals tight and the lower back in a neutral position

3. Stand with arms extended if body weighted or hold weights if applicable

4. Look straight ahead

Execution

1. Squat down by bending hips backwards, keeping back straight and knees pointed same direction as feet

2. Descend until thighs are just past parallel to floor




Safety




Arms positioned forward allows torso to be positioned more upright

Variations Barbell squat, Dumbbell squat, Front squat,



44

Barbell Squat

Mu

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s






Inst

ruct

ion

s

Set Up

1. Position bar on back of shoulders, grasping at width wider than shoulders.

2. Dismount bar from rack standing at shoulder width stance

3. Keep the abdominals tight and the lower back in a neutral position


Execution


2. Descend until thighs are just past parallel to floor




Safety




Arms positioned forward allows torso to be positioned more upright Ensure barbell is securely fixed against shoulders Use safety rails for higher loads

Variations Dumbbell squat, Front squat,



45

Barbell Squat

Mu

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s Agonists Quadriceps Group





Inst

ruct

ion

s

Set Up

1. Position bar on front of shoulders, grasping at width wider than shoulders keeping elbows high.

2. Position bar high on chest with back arched slightly

3. Dismount bar from rack standing at shoulder width stance

4. Position feet slightly outward


Execution


2. Descend until thighs and knees are bent and thighs are just past parallel to floor




Safety




Ensure elbows remain high so bar doesn’t roll forwards Use safety rails for higher loads

Variations Dumbbell squat, Full squat, Hack squat, Smith Machine, Wall sit


46

Overhead Squat

Mu

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s



Fixators Hamstrings, Abdominal Group, Erector Spinae Rotator Cuff, Deltoid Group, Abdominal Group



Inst

ruct

ion

s

Set Up

1. Unrack bar with wide grip on to upper chest.

2. Press bar to overhead starting position with bar slightly behind head

3. Position feet slightly outward


Execution


2. Descend until thighs and knees are bent and thighs are just past parallel to floor


4. Equal distribution of weight forefoot and heel



Safety




Ensure barbell doesn’t fall too far backwards or forwards during movement Use safety rails for higher loads

Variations Dumbbell squat, Full squat, Hack squat, Smith Machine, Wall sit


47

Leg Press

Mu

scle

s Agonists Quadriceps

Synergists Gluteus Maximus, Adductor Magnus, Soleus Gastrocnemius

Fixators Abdominus Group

Antagonists Ilio-psoas, TFL

Equipment Leg press machine

Inst

ruct

ion

s

Set Up

1. Choose the appropriate weight

2. Sit on machine with back padded support

3. Position feet at shoulder width apart with toes pointing slightly outwards on platform

4. Release lever and grasp handles at the side

Execution

1. Lower the weight slowly to the starting position

2. Push through your heels, keeping the knees lined up over the toes

3. Extend the legs until nearly straight, avoiding locking the knees

Breathing 1. Breathe out as you push

2. Breathe in as the weight is lowered

Safety Adjust the safety stopper so that the weight cannot fall lower than 45 degrees

Variations Horizontal, 45 degree, Single leg

Leg Extension

Mu

scle

s Agonists Quadriceps

Synergists None

Fixators Abdominal Group

Antagonists Hamstrings

Equipment Leg extension machine

Inst

ruct

ion

s

Set Up

1. Sit on machine with back against back support

2. Place front of lower legs under padded lever

3. Position knee articulation at same axis as lever fulcrum

4. Grasp handles at side for support

Execution 1. Move lever forward and upward by extending knees until legs are straight


48

2. Return lever to original position by bending knees

Breathing 1. Breathe out as straightening legs

2. Breathe in as bending legs

Safety

Ensure hip stability and no movement in the seat

Be careful not to straighten legs too far as to place undue forces and pressure on the knee

Lunge

Mu

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s

Agonists Gluteus Maximus, Quadriceps

Synergists Adductor Magnus, Soleus

Fixators Gastrocnemius, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques

Antagonists Hamstrings


Inst

ruct

ion

s

Set Up 1. Stand with hands on hips or hanging onto weight

2. Keep feet at shoulder width apart

Execution

1. Stand with one foot forward, the other back

2. Both feet should be facing straight forward

3. Be sure your front knee is over your front ankle

4. Lower your back knee almost to the floor and raise it up again

5. Concentrate on squeezing your buttocks to push yourself up, and keep the abdominals tight and the lower back in a neutral position

6. Maintain the body in an upright position and avoid leaning forward

Breathing Inhale during downward motion and exhale during upward motion

Safety

Keep torso upright during lunge

Lead knee should point in same direction as foot throughout lunge

Keep head facing forward, back straight, chest high

Variations Body weight, Dumbbell lunge, Barbell lunge, Forward lunge, Reverse lunge, Smith Machine, Lateral lunge


49

Hip Abduction

Mu

scle

s Agonists Hip Abductors

Synergists Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae

Fixators Core

Antagonists Hip Adductors

Equipment Cable, Machine

Inst

ruct

ion

s

Set Up

1. Stand in front of low pulley facing to one side

2. Attach cable cuff to far ankle

3. Step out away from weights and grasp for support or place hands on hips

4. Stand on near foot and allow far leg to cross in front

Execution

1. Move leg to opposite side of pulley by abduction hip

2. Slowly return

3. Once completed, repeat on other side

Breathing 1. Breathe out as raising leg

2. Breathe in as lowering leg

Safety Ensure well balanced

Variations Seated, Cable

Hip Adduction

Mu

scle

s Agonists Adductors

Synergists Pectineus, Gracilis, Gluteus Maximus

Fixators Core

Antagonists Abductors

Equipment Cable, Machine

Inst

ruct

ion

s

Set Up

1. Stand in front of low pulley facing to one side

2. Attach cable cuff to near ankle

3. Step out away from stack with wide stance and grasp for support or place hands on hips

4. Stand on far foot and allow near leg to be pulled toward low pulley


50

Execution

1. Move near leg just in front of far leg by abduction hip

2. Slowly return


Breathing 1. Breathe out as crossing leg

2. Breathe in as leg returns near stack

Safety Ensure well balanced

Variations Seated, Cable

Stretches

Standing Quadriceps Stretch

Target Muscles Quadriceps In

stru

ctio

ns Execution

1. Standing with feet at shoulder width apart, balance on one foot

2. Pull your other foot up behind your buttocks with your hands

3. Keep your knees together and push your hips forward



Safety Hold onto something for balance if needed

Variations Prone position, Side-lying position

Standing Adductor Stretch

Target Muscles Adductors

Inst

ruct

ion

s Execution

1. Stand with feet wide apart with hands on your hips

2. Keep one leg straight and toes pointing forward

3. Bend the other leg

4. Lower your groin towards the ground



Variations Place straight leg on stable object such as a chair

Standing Adductor Stretch

Target Muscles Adductors

Inst

ruct

ion

s Execution

1. Stand with feet wide apart

2. Have toes pointing forwards

3. Slowly tilt forward from hips keeping back flat

4. Reach towards the ground


Variations Place straight leg on stable object such as a chair


51

Standing TFL Stretch

Target Muscles Tensor Fascia Latae

Inst

ruct

ion

s Execution

1. Stand with feet shoulder width apart and hands on hips

2. Step one foot forward in a long stride

3. Point your back foot toes outwards slightly

4. Keep both knees soft

5. Keeping your trunk long and stable, push your hips forward slightly

6. Take the arm on the side of the back leg up into the air

7. Reach this arm up and over whilst looking towards the hand




52

Posterior Legs

Local Muscles

Biceps Femoris (hamstring)

Location Posterior aspect of thigh

Attachments Origins

Ischial tuberosity of the pelvis, part of the sacrotuberous ligament

Insertion Head of the fibula

Actions Knee flexion and weak assistor in lateral

rotation

Hip extension

Semimembranosus (hamstring)

Location Superficially on posterior aspect thigh and posterior of biceps femoris

Attachments

Origins Ischial tuberosity of the pelvis

Insertion Posterior aspect of the medial tibial condyle of the tibia

Actions Knee flexion Hip extension

Semitendinosus (hamstring)

Location Anterior to semimembranosus

Attachments

Origins Ischial tuberosity of the pelvis and part of the sacrotuberous ligament

Insertion Proximal aspect of the medial tibial condyle of the tibia

Actions Knee flexion Hip extension

Gastrocnemius

Location Posterior and superficial aspect of lower leg

Attachments Origins

Posterior aspect of the lateral and medial femoral condyles

Insertion Calcaneus via the Achilles tendon

Actions Plantar flexion of ankle

Assist in knee flexion


53

Soleus

Location Posterior deep aspect of lower leg

Attachments Origins

Posterior surface of the fibular head and proximal one-third of its shaft and from the posterior side of the tibia

Insertion Calcaneus via the Achilles Tendon

Actions Plantar flexion of ankle

Tibialis Posterior

Location Posterior tibia, deep to gastrocnemius

Attachments

Origins Proximal two-thirds of posterior surface of the tibia and fibula

Insertion Tarsals, talus, and bases of the second through to fourth metatarsal bones

Actions

Ankle plantar flexion and foot inversion

Ankle dorsiflexion and eversion

Stabilises the arch of the foot

Exercises

Lying Leg Curl

Mu

scle

s Agonists Hamstrings

Synergists Gastrocnemius, Sartorius, Gracilis, Popliteus

Fixators Core Muscle Group

Antagonists Quadriceps

Equipment Machine, Cable, Fitball

Inst

ruct

ion

s

Set Up

1. For lying leg curl, face bench and stand between bench and lever pads

2. Lie prone with knees just beyond edge of bench and lower legs under lever pads

3. Grasp handles

Execution 1. Raise lever pad to back of thighs by flexing knees

2. Lower lever pads until knees are straight

Breathing 1. Breathe out as bending legs

2. Breathe in as straightening legs

Safety Keep torso on bench to reduce lower back hyperextension

Variations Lying Machine, Seated Machine, Fitball, Standing Cable, Standing Lever, Single Leg


54

Calf Raise

Mu

scle

s

Agonists Gastrocnemius

Synergists Soleus, Tibialis Posterior

Fixators Quadriceps, Erectus Spinae, Rectus Abdominis,

Transversus Abdominis

Antagonists Quadriceps

Equipment Machine, Cable, Barbell

Inst

ruct

ion

s

Set Up

1. Position toes and balls of feet on calf block with arches and heels extending off

2. Place hand on support for balance

Execution

1. Raise heels by extending ankles as high as possible

2. Lower heels by bending ankles until calves are stretched

Breathing 1. Breathe out as raising up

2. Breathe in as lowering down

Safety Keep knees straight throughout exercise

Ensure stable step block

Variations Free Body, Single Leg, Machine, Dumbbell, Barbell

Stretches

Standing Hamstring Stretch

Target Muscles Hamstrings

Inst

ruct

ion

s Execution

1. Stand with feet at shoulder width apart

2. Bend one knee and place hands on that leg for balance support

3. Place the other leg further in front and put the weight on the heel with toes pointed to the air

4. Keep your back flat and tilt forward from your hips



Variations Sit with legs at 45 degrees rather than straight

Standing Hamstring Stretch


Inst

ruct

ion

s

Execution

1. Stand with feet at shoulder width apart

2. Keep the legs straight

3. Slowly tilt forwards from the hips allowing the hands to reach towards the feet



55

Seated Hamstring Stretch


Inst

ruct

ion

s Execution

1. Sit on the ground with both legs straight out in front flat on the ground

2. Keep toes pointing straight up

3. Ensure your back is flat

4. Tilt forward from your hips, reaching down your legs towards your toes


Variations Sit with legs at 45 degrees rather than straight Perform standing and reach towards the ground

Seated Hamstring Stretch


Inst

ruct

ion

s Execution

1. Sit on the ground with both legs straight out in front flat on the ground

2. Bend one leg around and behind you to your side

3. Ensure your back is flat

4. Tilt from the hips and reach your hands towards the foot out in front

5. Pull the toes back towards you



Variations Sit with legs at 45 degrees rather than straight Perform standing and reach towards the ground

Lying Hamstring Stretch


Inst

ruct

ion

s Execution

1. Lie supine with legs flat

2. Bend one knee and raise towards your chest

3. Slowly and gently straighten the raised leg



Variations Have your partner place pressure on the bent leg


56

Standing Gastrocnemius Stretch

Target Muscles Calf Region

Inst

ruct

ion

s

Execution


2. Take one big step backwards

3. Keep your back leg straight and push your heel into the ground



Variations Lean into wall and push hands against it

Standing Soleus Stretch

Target Muscles Soleus

Inst

ruct

ion

s Execution


2. Take one big step backwards

3. Bend your back leg and push your heel into the ground



Variations Lean into wall and push hands against it

Documents

Anatomy of Strength Training - library.myecampus.com.au