Session 14 Lower Body Exercises - Legs 11 and PDEs

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James Burns
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1 Session 14 Lower Body Exercises - Legs 11 and PDEs Australian Institute of Fitness 1 / 24

2 SETTING THE SCENE The goal of this session is to apply all that awesome anatomy of the lower body in a practical session where we introduce you to LEGS 11 the best 11 exercises you can do for thighs of thunder and buns of steel! We start with discussing the concept of closed and open chain exercises. We then analyse some lower body exercises before we go through Legs 11. As for the upper body exercises, we focus on correct exercise technique using the SAFE system for commonly prescribed lower body exercises from the Exerpedia. Towards the end of the session, we look at BRA again to determine the benefits, risks and alternatives for some popular lower body exercises. To get the most from this session, you are required to perform a range of exercises and work on mastering good technique following information in the Exerpedia. Once you have experienced the exercises, you have a Practical Your Turn to accomplish which involve testing your exercise knowledge and assessing your own performance. You will need access to gym equipment and to set aside time to complete the practical components. Before you view the video, can you remember what the acronym SAFE stands for? Australian Institute of Fitness 2 / 24

3 Session Checklist The following checklist highlights the objectives of this session. Analysed lower body exercises using JAM Performed 11 resistance exercises for the lower body using SAFE Identified isolated and compound exercises Identified the concentric phase of exercises and when to breathe out Identified the target muscles for Legs 11 Rated your own performance Understood benefit, risk and alternatives for some lower body exercises Understood potentially dangerous exercises Australian Institute of Fitness 3 / 24

4 Closed Chain and Open Chain Exercises Closed chain exercises (CCE) are where the hand/hands (for upper body exercises) or foot/feet (for lower body exercises) are in contact with an immovable surface (such as the ground) or fixed in space (such as hanging on a bar) and do not move. For example, in a push-up the body moves off the hands but the hands do not move; in a squat the feet are in contact with the ground or a plate and do not move. The opposite of CCE exercises are open chain exercises (OCE) and these are where the hand or foot is free to move. For example, in a bench press the hands move; in a leg extension exercise (shown below) the feet freely move while under load. While both are effective for strength and rehabilitation, CCE are considered safer and more functional as they are often compound movements that incur compressive forces, while OCE are often isolation movements that promote more shearing forces. CCE tend to offer more athletic and functional every-day benefits where the exercises are typically weight bearing using one's own body weight or an added external load. Australian Institute of Fitness 4 / 24

MOVEMENT ANALYSIS We have repeated movement analysis via the JAM model many, many times. Repetition is important to consolidate your understanding.

5 MOVEMENT ANALYSIS We have repeated movement analysis via the JAM model many, many times. Repetition is important to consolidate your understanding. In Session 13, we analysed the the squat, lunge and leg press (all of which have similar mechanics) plus the machine leg curl and deadlift. Let s now take a look at two more isolated leg exercise to complete our analysis of lower body exercises. Hover your cursor over the answer to check your analysis. Exercise 1 Leg Extension (concentric is?) Answer Joint Action Muscle/s Answer Answer Answer Exercise 2 Calf Raise (concentric is?) Answer Joint Action Muscle/s Answer Answer Answer Australian Institute of Fitness 5 / 24

6 LEGS 11 We have selected the best leg exercises for our Legs 11: 1. Dumbbell Squat 2. Barbell Squat 3. Rack Squat 4. Leg Press 5. Dumbbell Lunge 6. Barbell Lunge 7. Smith Machine Lunge 8. Step-up 9. Modified Deadlift 10. Deadlift 11. Calf Raise You will find the majority of the Legs 11 exercises in this extract from the Exerpedia. Download and save this extract and you can either print it or load onto a tablet to refer to while you practice these exercises. View the videos in the following sections then perform the Legs 11 following the SAFE acronym and the techniques described in your Exerpedia. Then you will be ready to complete the Your Turn LEGS 11. Australian Institute of Fitness 6 / 24

Squats In this section we look at the squat using body weight and free weights to cover: Dumbbell Squat Barbell Squat Rack Squat The Rack Squat is where you use a squat or power rack and a heavier

7 Squats In this section we look at the squat using body weight and free weights to cover: Dumbbell Squat Barbell Squat Rack Squat The Rack Squat is where you use a squat or power rack and a heavier weight than what could be lifted using a bar from a barbell rack where the bar has to be lifted onto the shoulders. To perform a squat using a squat rack, position the bar in the rack slightly lower than shoulder height. Position the body under the bar on the fleshy part of the neck (along the trapezius muscle) so that you can easily lift the bar out of the rack. Never position the bar on the spine. As part of the set-up of the 'cage', make sure that the safety catch bars, also known as safety rails, are positioned just lower that the depth of the squat. Their purpose is to 'catch' the bar should the bar drop. Australian Institute of Fitness 7 / 24

Lunges In this section we look at the lunge exercises using body weight, free weights and the Smith machine to cover: Dumbbell Lunge Barbell Lunge Smith Machine Lunge The Smith Machine Lunge follows

8 Lunges In this section we look at the lunge exercises using body weight, free weights and the Smith machine to cover: Dumbbell Lunge Barbell Lunge Smith Machine Lunge The Smith Machine Lunge follows the same lunging technique but the exercise is performed using the Smith machine. This machine conists of two vertical posts and a fixed barbell which can be hooked at a range of heights as shown in the picture. Unlike a squat rack, the barbell can only move up and down which makes it an ideal choice for the lunge. It also requires less stabilisation by the lifter hence increasing the safety and potentially increasing the load that can be lifted. However, lifters are not recommended to only do a Smith lunge for the lower body as it is not as functional as free weight exercises where the lifter has to stabilise. Australian Institute of Fitness 8 / 24

9 Leg Press Let s take a look at the leg press. Australian Institute of Fitness 9 / 24

Step-up The step-up is a highly functional and dynamic exercise which only requires a platform or step and some weights if you wish to load the exercise.

10 Step-up The step-up is a highly functional and dynamic exercise which only requires a platform or step and some weights if you wish to load the exercise. It is a simple and effective way to develop leg strength, predominantly the glueals and quadriceps, without placing excessive stress on the joints. It also improves balance and coordination and as a unilateral exercise, it helps to strengthen each leg equally. The step-up is a very versatile exercise as it can be performed in a range of environments and for beginners through to elite athletes by increasing the difficulty of the via step height, load and even the speed of the movement. Refer to your Exerpedia for technique tips. Australian Institute of Fitness 10 / 24

11 Deadlift In this section we look at the deadlift and the modified version which should be mastered first. Australian Institute of Fitness 11 / 24

12 Calf Raise As an isolated exercise, the calf raise tends to be more popular in body building programs, especially if the client already has well conditioned calf muscles as a result of cardiovascular training. However, it is a very important exercise and used commonly in the rehabilitation of certain lower leg injuries. Australian Institute of Fitness 12 / 24

13 BENEFITS, RISK, ALTERNATIVES (BRA) For every exercise we select for an exercise session, we need to have an understanding of: Benefit Why do the exercise? What is its purpose? Does it achieve the intended purpose? Risk Is there a risk of injury involved? Is the movement extreme, sustained (held) or involve excessive loading on joints? Is the exercise unstable? Does it compromise any joints? Does the exercise significantly alter blood pressure? In addition, be aware of the common technique faults and how to correct these any exercise can be dangerous if performed incorrectly. Alternatives for every exercise, we weigh up the benefits vs the risks. If the risks outweigh the benefits, we need to look for an exercise alternative for that exercise. Australian Institute of Fitness 13 / 24

14 POTENTIALLY DANGEROUS EXERCISES Not all exercises are equal! And, not all exercises suit every person the risks will differ from client to client based on individual differences, level of conditioning, biomechanics and predisposition to injury. As already established in BRA, an exercise can be dangerous if performed incorrectly or if lifting weights in excess of what the person can actually handle. Golden rule if it hurts, don t do it! Some exercises are just better than others. For example, functional exercises promote useable strength that is relative to daily activities to enhance quality of life and promote maximal performance. Exercises should work the body in a functional manner by Replicating daily or sporting activities in terms of types and direction of forces and coordination of relevant muscles and joint movements. Training the body as the complete sum of its parts rather than breaking the body down into individual muscle groups. Choosing compound exercises that recruit many agonists, assistants, antagonists and stabilising muscle groups i.e., engage lots of muscles at the one time! What we refer to in PDEs are those exercises that are risky due to their movement. Let s learn a quick and easy system for determining not only exercise risk but exercise effectiveness. The best exercises are those with low risk and high effectiveness that will help achieve the client s goals. Australian Institute of Fitness 14 / 24

Evaluating an Exercise To evaluate safety, consider the potential risks associated with the exercise which include factors such as impact, joint stress, load and frequency.

15 Evaluating an Exercise To evaluate safety, consider the potential risks associated with the exercise which include factors such as impact, joint stress, load and frequency. When evaluating effectiveness, we must ask ourselves, does the exercise train the intended muscles, is it functional, is it beneficial in other words, will it deliver the goods? To determine if an exercise is safe, ask these four questions. 1. Safety is it safe? Think joint actions and stress 2. Function is it functional? Think everyday activities 3. Benefit is it beneficial? Think effectiveness for client 4. Better is there a better choice? Think alternatives Make sure you can always justify your answers to the programming police! The Programming Police If a policeman showed up on your doorstep, could you justify your exercise selection based on an understanding of movement analysis and biomechanics? Imagine that you were about to be sued in a court of law for hurting one of your clients. The prosecutors have expert witnesses in exercise science to testify against you. Would you be able to defend yourself from a scientific point of view or would you only be able to give your emotional personal point of view based on your experience and beliefs. Australian Institute of Fitness 15 / 24

16 Stiff Legged Deadlifts and Good Mornings Stiff legged or straight leg deadlifts place isolated shear forces across the lower back. Good mornings (see photo) place even higher stresses across the lower back due to the weight being placed on the shoulders towards the end of the lever. Alternatives modified deadlift and deadlift (with bent knees) Australian Institute of Fitness 16 / 24

Behind the Neck Shoulder Press The starting position of this exercise places the shoulder joint in one of its least stable positions and encourages poke neck or forward head posture.

17 Behind the Neck Shoulder Press The starting position of this exercise places the shoulder joint in one of its least stable positions and encourages poke neck or forward head posture. These stresses are exaggerated in clients who have poor scapular control, reduced shoulder flexibility, rounded shoulders and excessive kyphosis. Alternatives front shoulder press, DB shoulder press, close grip bench press. Australian Institute of Fitness 17 / 24

18 Behind the Neck Wide Grip Lat Pulldown This is a dysfunctional movement pattern as you rarely pull loads behind your neck. This exercise places the shoulder and neck in similar positions as described above and places similar stresses across the shoulder joint and cervical spine. Many clients who have limited shoulder flexibility and/or poor posture perform this exercise utilising trunk flexion with a kyphotic spine to pull the bar behind the neck. This posture is also commonly, incorrectly adopted in order to activate the abdominal muscles to assist pulling heavier loads. Alternatives front of body wide grip lat pulldown, front of body reverse grip lat pulldown, chinups. Australian Institute of Fitness 18 / 24

Pullovers (with heavy weights) This exercise is used extensively in rehab with a light weight. When used with a heavy weight, it places an excessive load at the end of a long lever.

19 Pullovers (with heavy weights) This exercise is used extensively in rehab with a light weight. When used with a heavy weight, it places an excessive load at the end of a long lever. In addition, the start position places the shoulder in a highly stressful position often past 180 degrees of flexion. Alternatives shoulder press (for working deltoid), lat pulldowns and chin-ups (for working lats) Australian Institute of Fitness 19 / 24

Close Grip Upright Rows This exercise loads the shoulder through a position of abduction and internal rotation which can increase the risk of shoulder impingement.

20 Close Grip Upright Rows This exercise loads the shoulder through a position of abduction and internal rotation which can increase the risk of shoulder impingement. In this position the supraspinatus, which is directly under the acromion process, is compressed at the top range of the movement (above 90º). The position of the load, being in front of the body, may pull the shoulders into a depressed protracted position creating further impingement and possibly compromising the neck. Alternatives wide grip upright row and shoulder press (only if there is no impingement) Australian Institute of Fitness 20 / 24

21 Less Effective Isolation Exercises Leg Extension Not only is leg extension an isolated exercise that is not functional to daily activity but it can be potentially dangerous. Since the load is placed at the distal end of the tibia, the line of load is perpendicular to the line of muscle action across the knee joint. This pulls the patella up against the femur increasing patellofemoral joint compression forces (i.e., draws the patella back onto the femur). As patellofemoral pain (or anterior knee pain) is one of the most common forms of knee pain, this exercise could cause further problems. The leg extension also activates the quadriceps in isolation and draws the tibia forward on the femur causing shearing forces across the joint. This happens in isolation leg exercises because the hamstring is not co-activated during the movement to stabilise the tibiofemoral joint throughout the exercise as it normally is during compound leg exercises like the squat. This results in increased knee joint shear forces, an undesirable effect particularly in patients rehabilitating from acute knee injuries. For clients with pre-existing knee instability (i.e., torn anterior or posterior cruciate ligaments) or degenerative knee conditions, (i.e., osteoarthritis) this exercise may aggravate symptoms. Leg extension has also been shown to be less effective in stimulating the quadriceps when compared to the squat exercise according to EMG research. Exercises such as the leg press, squat, dead lift and lunges are far more functional and effective in training the quadriceps than the leg extension. Alternatives squats, lunges, step ups Leg Curl While this is not dangerous, it can be considered a dysfunctional, isolation exercise that trains the hamstring in a less effective movement pattern. It pulls the tibia back from the femur which can cause unwanted strain in the knee joint. The hamstring is best trained in the way it functions, that is, to assist gluteus maximus in extending the hip Alternatives deadlifts, squats, lunges Pec Deck This is an isolated chest exercise that places the shoulder in the least stable position of dislocation (i.e., abduction and external rotation). From a functional perspective, the external rotation of the arm also places the insertion of the pectoralis major in an ineffective line of pull between the attachments, decreasing its potential to develop force around the shoulder joint. Alternatives push-ups, bench press, chest fly machine, dumbbell chest flys Back Extension (Roman chair) This exercise aims to strengthen the erector spinae muscle group but does so in a dysfunctional way where the hips are fixed. There is also the risk of swinging the torso in this position increasing the likelihood of trunk hyperextension. This type of back extension exercise places large shear stresses across the lumbar vertebra, especially when the hip is in the loaded flexed Australian Institute of Fitness 21 / 24

position. If load is placed on the chest at the end of the lever arm this will increase the moment of inertia and shearing forces through the axis of movement, being the lower back.

22 position. If load is placed on the chest at the end of the lever arm this will increase the moment of inertia and shearing forces through the axis of movement, being the lower back. Alternatives trunk stabilisation exercises, prone back extension Lateral Raises and Front Raises The load placed at the end of a long lever (arm) increases the forces on the shoulder joint as the shoulder abducts (lat raises) or flexes (front raises). If the arms are raised well beyond the level of the shoulder, the risk of shoulder impingement is greatly increased. Poor neck alignment is also a common problem with this exercise. Hence, to be a safe exercise, the exercise requires good technique with the arms slightly bent to reduce the lever together with appropriate ROM (shoulder height, no swinging) and good alignment (neutral spine and neck). Alternatives bent arm raises, shoulder press Overhead Tricep Exercises This exercise places the shoulder in a very uncomfortable position 180Ëš flexion. This is a prime position for dislocation if the client loses control of the weight. It can also force the client s neck into an uncomfortable protracted position placing stress on the cervical spine. Good technique reduces the risk but avoid prescribing to a beginner lifter who may have poor control. Alternatives triceps pushdown, bench dip Australian Institute of Fitness 22 / 24

23 YOUR TURN LEGS 11 Before we can progress to teaching these exercises to clients we must first develop a good understanding of these common gym exercises and develop great proficiency in their execution! This Your Turn puts theory into practice! You will find the majority of the Legs 11 exercises in this extract from the Exerpedia which you can either print it or load onto a tablet to refer to while you practice these exercises. You also need access to a gym but many of the exercises can be performed at home. Visit your Your Turn Diary for all the details. Australian Institute of Fitness 23 / 24

24 ROUND UP AND REFERENCES We need a good understanding of anatomy, biomechanics, and injury prevention in order to prescribe the correct exercise. This knowledge will also assist us in fully understanding correct exercise technique and help us to train our clients safely, effectively and efficiently with the aim to achieve our client s goals. The following resources were used in the compilation of this session: Thibodeau, G.A. & Patton, K.T. (2004) Structure & Function of the Body, Mosby: St Louis Biel, Andrew (2005). Trail Guide to the Body. Books of Discovery: Boulder Wikipedia, Closed Kinetic Chain Exercises, 2012, viewed at Australian Institute of Fitness 24 / 24

Session 12 Upper Body Exercises

Session 12 Upper Body Exercises Australian Institute of Fitness 1 / 24 SETTING THE SCENE The goal of this session is to apply all that awesome anatomy in a practically-oriented session to truly understand