Introduction to Biomechanical Analysis

Size: px
Start display at page:

Download "Introduction to Biomechanical Analysis"

Transcription

1 Introduction to Biomechanical Analysis LEARNING OBJECTIVES: At the end of this laboratory exercise the student will be able to: Identify forces used during activities Identify moments used during activities Describe how changes in direction or magnitude in forces and moments influence the difficulty of an activity Use principles of static equilibrium to compute muscle forces and joint reaction forces generated during activity NOTE: Answers to the Thought Questions from the chapter may be found at the end of this document. Identifying the Forces 1. Place a coin with a string taped to its center on a large piece of paper with an x y coordinate system drawn on the paper. Complete the following activities: Draw a graphic representation of pulling on the string to move the penny along the x axis. (Label the magnitude of the unknown force, P. ) Pull the coin at some angle to the x axis. Draw a graphic representation and give polar coordinates. Add a second string to the center of the coin. You and your partner pull the strings to make the penny move at a 45º angle to the x axis. Draw the graphic representation of adding these vectors. Now pull the strings separately to get the coin to the same location. Observe and explain how changes in the magnitude and direction of pull affect motion of the coin. Does the coin rotate or translate? Why? 2. Observe your partner pushing open a door. Draw a representation of this activity labeling orientation, direction, and point of application. (Use unknown D for magnitude.) Draw an example of a type of door that uses a force couple to open it. How do you give yourself a mechanical advantage opening a heavy door? Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 1 of 7

2 3. Find the x and y components of each of the following vectors: R: 173 mph, 30º R: 141 ft/sec, 45º R: 200 lb, 80º 4. The three heads of the triceps are pulling on the olecranon in the following way: Lateral head: 5 lb, 10º to the left of vertical Medial head: 10 lb, 15º to the right of vertical Long head: 2 lb, vertical What is the total extension force in the triceps? Find the total force and direction. 5. Draw a first-class lever system. If 150 lb is 1 foot away from the fulcrum, what force, applied 1 foot from the fulcrum, is required to lift the weight? Draw a diagram of the activity including all forces. What force is required to lift the same load if the lifting force is applied 2 feet from the fulcrum? Draw a diagram of the activity including all forces. 6. Balance yourself and your partner as you both stand on a rocker board. Measure the approximate distance from the center of each of your bases of support to the balance point. Draw a free-body diagram. Using your weight, calculate your partner s approximate body weight. 7. Have your subject sit on a balance ball. Have enough help to ensure safety of the subject. Observe and use mechanical terms to explain your subject s reaction to rolling: Backward Forward 8. Assess the difficulty of standing on one leg Without assistance With a cane (or crutch) on the stance side With a cane (or crutch) on the unloaded side Which is hardest? Easiest? Briefly explain your answer. 9. Place a heavy book bag in a wheelchair. Compare the following: Tilt the wheelchair to lift the front wheels just off the ground. Hold the wheelchair tilted as though you were going to clear an 8-inch curb. Hold the wheelchair tilted far back as though you were picking the wheelchair up after tipping over. Of the above, which is hardest? Easiest? Briefly explain your answer, mechanically. This activity can be repeated with someone sitting in the wheelchair. Be sure you have enough help to ensure safety. Observe and explain the subject s reactions. Reconsider the above activity if a person with bilateral transfemoral amputations were seated in the wheelchair. What differences would there be? Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 2 of 7

3 Reconsider this activity if your patient had bilateral long leg casts. What differences would there be? 10. With your partner sitting on a plinth, resist knee extension with your hand at the distal tibia. In the same position, resist knee extension with your hand at the tibial tubercle. Which is easier for your subject? Which is easier for you? Why? 11. With your partner seated, resist shoulder flexion with your hand at the distal arm. Now resist at the distal forearm with forearm pronated. Which is easier for your subject? Which is easier for you? Why? 12. Determine your subject s ease of holding a heavy load in the hand with the elbow flexed to 90º and again with the elbow flexed to 30º. Draw a free-body diagram for the above situations. Calculate the muscle force in each. If there is a difference, explain why. (Assume a 2-inch anatomical moment arm for the elbow flexors.) Use Table 1.2 to determine the weight of the forearm. Measure the distance from the lateral epicondyle to the center of the weight for the moment arm of the weight. Measure the distance from the lateral epicondyle to your best estimate of the forearm and hand s center of mass for that moment arm. Assume an 80º angle of application for the elbow flexors. 13. Hold a heavy weight in your hand with your shoulder abducted to 90º and the elbow: Extended Flexed to 90º Flexed maximally Draw a free-body diagram of each situation above and calculate the muscle forces used in each instance. Use Table 1.2 to determine the weight of the upper extremity. Assume a 3-inch anatomical moment arm for the shoulder abductors and an angle of application of 15º. 14. Observe your partner walking. At heel strike the floor reaction force on the heel is 180 lb (120% of body weight of a 150-lb subject). This reaction force is acting at a right angle to the foot. What is the force required of the dorsiflexors to prevent the foot from slapping on the floor? Anatomical moment arm of the dorsiflexors: 1.5 inches Angle of application of the dorsiflexors: 60º Distance from floor contact to ankle: 2 inches Sin 60º = 0.87 Cos 60º = Given the following two forces, solve for the knee joint reaction force (sum of these two forces): Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 3 of 7

4 Hamstrings: Force = 1000 N, angle from horizontal = 45 degrees Quadriceps: Force = 700 N, angle from horizontal = 30 degrees 16. What is the force a physical therapist needs to apply to the back of a patient s head given the following conditions: Force of neck extensors = 200 N Moment arm of neck extensors = 3 cm Perpendicular distance from neck COR to PT s hand = 15 cm Use the following figure to solve problems 17 and With the elbow flexed 20 degrees, the moment arm of the biceps is equal to 10 mm. Solve for the force exerted by the biceps given the following assumptions: the biceps is the only muscle active the center of mass of the forearm is located 200 mm from the elbow center of rotation the mass of the forearm is 2 kg 18. With the elbow flexed 90 degrees, the moment arm of the biceps is equal to 30 mm. Solve for the force exerted by the biceps given the same assumptions as the previous problem. Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 4 of 7

5 Use the following figure to solve problems What is the torque about the ankle COR caused by the force of the Achilles tendon (F)? 20. Which of the designated forces (a, b, c, or d) could possibly counterbalance the torque caused by the Achilles tendon force (F) and keep the system in static equilibrium? Why? 21. Assuming that the force of the Achilles tendon (F) and the counterbalance force you selected in the previous problem are the only two forces acting on the foot, solve for the counterbalance force. Use the following figure to solve problems A cyclist applies the same force, F = 250 N, to a crank that is 15 cm long. If the crank is horizontal (see A in the figure above), determine the torque applied to the center of rotation of the crankset. Will the crank turn? Why or why not? 23. With the same force and crank, if the crank is vertical (see C in the figure above), determine the torque applied to the center of rotation of the crankset. Will the crank turn? Why or why not? Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 5 of 7

6 24. With the same force and crank, if the crank is at a 45 degree angle (see B in the figure above), determine the torque applied to the center of rotation of the crankset. Will the crank turn? Why or why not? Thought Problems with Answers 1. Your patient is performing knee extension strengthening exercises in the seated position by lifting a 5 lb load wrapped around the ankle. List three ways to decrease the external moment applied to the knee. What is likely to happen to the knee joint reaction force when the external moment is decreased? ANSWER: The external moment can be reduced by decreasing the weight wrapped around the ankle, by moving the ankle weight proximally or by placing the subject in a side-lying position so that the weight of the leg and ankle (and ankle weight) are no longer producing a flexion moment on the knee. This is known as the gravity minimized position. 2. A person is sitting in a chair, holding a dumbbell in one hand. ANSWER: You are given the following information: The humerus is aligned vertically (although it might not look like it in the figure) The elbow flexion angle ( ) is 110 degrees The length of the forearm (L) is 35 cm (from COR of elbow to dumbbell) The dumbbell has a mass (MD) of 5.0 kg The mass of the forearm is negligible The moment arm of the triceps (MAT) is 5.0 cm The moment arm of the biceps (MAB) is 7.0 cm a) Draw a free body diagram for this problem. Be sure to label your forces. b) Solve for the triceps muscle force with no co-contraction (biceps force = 0) c) Solve for the triceps muscle force with co-contraction (biceps force = 10% of triceps force) d) How does co-contraction of the biceps affect the load on the triceps? Does this make sense? Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 6 of 7

7 a) Free-body diagram of elbow (red dot): F D =M D * g θ F T F B F D b) M = 0 F D * (L) * sin θ + (F B ) * (MA B ) (F T ) (MA T ) = 0 Note: F B = 0 because there is no co-contraction F T = (F D * (L) * sin θ) / MA T F T = (5kg * 9.8 m/s 2 * 35 cm * sin (110ᴼ)) / 5.0 cm = 320 N c) F D * (L) * sin θ + (F B ) * (MA B ) (F T ) (MA T ) = 0 Note: F B = (0.1) F T F T = (F D * (L) * sin θ) / (MA T 0.1 MA B ) F T = (5kg * 9.8 m/s 2 * 35 cm * sin (110ᴼ)) / 4.3 cm = 380 N d) Co-contraction increased the triceps force by approximately 15%. This makes sense because these muscles are antagonists and generate torques in opposite directions. Oatis, Kinesiology: The Mechanics and Pathomechanics of Human Movement, 3rd ed. Page 7 of 7

What is Kinesiology? Basic Biomechanics. Mechanics

What is Kinesiology? Basic Biomechanics. Mechanics What is Kinesiology? The study of movement, but this definition is too broad Brings together anatomy, physiology, physics, geometry and relates them to human movement Lippert pg 3 Basic Biomechanics the

More information

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands

More information

Lever system. Rigid bar. Fulcrum. Force (effort) Resistance (load)

Lever system. Rigid bar. Fulcrum. Force (effort) Resistance (load) Lever system lever is any elongated, rigid (bar) object that move or rotates around a fixed point called the fulcrum when force is applied to overcome resistance. Force (effort) Resistance (load) R Rigid

More information

Advanced Core. Healthy Weight Center

Advanced Core. Healthy Weight Center Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

Static Equilibrium. 4. What torques do you think act about the atlanto-occipital joint?

Static Equilibrium. 4. What torques do you think act about the atlanto-occipital joint? HPP Activity A25.v1 Static Equilibrium Exploration GE 1. Sit upright with head held straight. Now bend your head forward and hold it steady. 1. What do you feel in your neck as you keep your head steady

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis

More information

copyrighted material by PRO-ED, Inc.

copyrighted material by PRO-ED, Inc. Contents Preparation for Functional Sitting Partial Pull to Sit.......................................................... 2 Pull to Sit................................................................ 3

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Body Mechanics and Range of Motion II

Body Mechanics and Range of Motion II Body Mechanics and Range of Motion II Course Health Science Unit V Safety and Governmental Regulations Essential Question How does proper body movement protect both the Health Care Worker and the patient?

More information

BME 207 Introduction to Biomechanics Spring 2015

BME 207 Introduction to Biomechanics Spring 2015 January 30, 2015 UNIVERSITY OF RHODE ISLAND Department of Electrical, Computer and iomedical Engineering ME 207 Introduction to iomechanics Spring 2015 Homework 2 Problems 3.1 through 3.10 in the textbook.

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Maximal isokinetic and isometric muscle strength of major muscle groups related to age, body weight, height, and sex in 178 healthy subjects

Maximal isokinetic and isometric muscle strength of major muscle groups related to age, body weight, height, and sex in 178 healthy subjects Maximal isokinetic and isometric muscle strength of major muscle groups related to age, body weight, height, and sex in 178 healthy subjects Test protocol Muscle test procedures. Prior to each test participants

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

3 DAY GYM TRAINING PROGRAM. Author: Holly Expert

3 DAY GYM TRAINING PROGRAM. Author: Holly  Expert 3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will

More information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

More information

GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to

More information

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by: Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Shoulder Exercises Phase 1 Phase 2

Shoulder Exercises Phase 1 Phase 2 Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

*Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have

*Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have 1 *Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have more than 1 action sometimes a muscle has to neutralize

More information

Developed by: Physiotherapy Department Surrey Memorial Hospital. Printshop #

Developed by: Physiotherapy Department Surrey Memorial Hospital. Printshop # Developed by: Physiotherapy Department Surrey Memorial Hospital Printshop # 255171 The following exercises are intended for you to continue at home. Your physiotherapist will teach and mark the exercises

More information

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate

More information

Quads (medicine ball)

Quads (medicine ball) Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

Copyright Cardiff University

Copyright Cardiff University This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

Low Back Program Exercises

Low Back Program Exercises Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite

More information

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers CHAPTER 2: Muscular skeletal system - Biomechanics Exam style questions - pages 32-35 1) A Level. Warm up is considered to be an essential element of a training programme. Explain how the muscular and

More information

Overview Functional Training

Overview Functional Training Overview Functional Training Exercises with Therapist 1. Sitting 2. Standing up vs. Sitting down 3. Standing 4. Stance phase ( Static and dynamic ) 5. Swing phase 6. Gait Evaluation 7. Walking level ground

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

BIOMECHANICS. Biomechanics - the application of mechanical laws to living structures, specifically to the locomotor system of the human body.

BIOMECHANICS. Biomechanics - the application of mechanical laws to living structures, specifically to the locomotor system of the human body. 1 BIOMECHANICS Biomechanics - the application of mechanical laws to living structures, specifically to the locomotor system of the human body. I. Uses of Biomechanical Analyses Improvement of sports skill

More information

MVP Most Versatile Power Tool!

MVP Most Versatile Power Tool! MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations

More information

BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK. Musculoskeletal Anatomy & Kinesiology MUSCLES, MOVEMENTS & BIOMECHANICS

BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK. Musculoskeletal Anatomy & Kinesiology MUSCLES, MOVEMENTS & BIOMECHANICS BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK Musculoskeletal Anatomy & Kinesiology MUSCLES, MOVEMENTS & BIOMECHANICS MSAK101-I Session 7 Learning Objectives: 1. List the three types

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information

Core (machines) Medicine Ball Back Extension

Core (machines) Medicine Ball Back Extension Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Home Exercise Program Progression and Components of the LTP Intervention. HEP Activities at Every Session Vital signs monitoring

Home Exercise Program Progression and Components of the LTP Intervention. HEP Activities at Every Session Vital signs monitoring Home Exercise Program Progression and Components of the LTP Intervention HEP Activities at Every Session Vital signs monitoring Blood pressure, heart rate, Borg Rate of Perceived Exertion (RPE) and oxygen

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

Shoulder Exercises. Instructions. Codmans. Do all exercises slowly and gently. Work hard, but stay within your level of comfort.

Shoulder Exercises. Instructions. Codmans. Do all exercises slowly and gently. Work hard, but stay within your level of comfort. Page 1 of 7 Shoulder Exercises Instructions Do all exercises slowly and gently. Work hard, but stay within your level of comfort. Exercises should not cause sharp pain. If you have pain, ease up on the

More information

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees

More information

Reggie Collier Fitness

Reggie Collier Fitness Reggie Collier Fitness Abs At Home Workout Program Here is my signature abs workout you can do at home without any exercise equipment. Commit & Conquer "#$%&'$()"# @#)#%-4AB+C'4#B5-6')/'?+D3C#)#B)#,%,#

More information

Active-Assisted Stretches

Active-Assisted Stretches 1 Active-Assisted Stretches Adequate flexibility is fundamental to a functional musculoskeletal system which represents the foundation of movement efficiency. Therefore a commitment toward appropriate

More information

THROWERS TEN EXERCISE PROGRAM

THROWERS TEN EXERCISE PROGRAM THROWERS TEN EXERCISE PROGRAM The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

8 Essential Strength Moves & Progressions

8 Essential Strength Moves & Progressions Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

State of equilibrium is when the sum (or net effect) of forces acting on a body equals zero

State of equilibrium is when the sum (or net effect) of forces acting on a body equals zero Kinesiology is the science of, or study of, human motion. It brings together the fields of anatomy,physiology, biomechanics, physics and geometry relating them to human movement. Bio - refers to living

More information

ASSESSMENT OF STRENGTH IN CHILDREN WITH JUVENILE DERMATOMYOSITIS

ASSESSMENT OF STRENGTH IN CHILDREN WITH JUVENILE DERMATOMYOSITIS ASSESSMENT OF STRENGTH IN CHILDREN WITH JUVENILE DERMATOMYOSITIS CURE JM STANFORD SCHOOL OF MEDICINE OCTOBER 3, 2014 Minal Jain, PT, DSc, PCS Research Coordinator, Physical Therapy Section Rehabilitation

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT

FIT IN LINE EXAMPLE REPORT (15/03/11)   THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core

More information

A Personal Welcome from Brad Linder 10 Minute Workout!

A Personal Welcome from Brad Linder 10 Minute Workout! Experience Results. A Personal Welcome from Brad Linder 10 Minute Workout! Hello, The purpose of this 10 minute workout is to give to 10 great exercises that you can do anywhere anytime. You can do these

More information

Figure 11-1: The lever-fulcrum principle is illustrated by flexion of the forearm.

Figure 11-1: The lever-fulcrum principle is illustrated by flexion of the forearm. Chapter 11: The Muscular System Read pages 325 to 399 NAME Topic Outline And Objectives: A. How skeletal muscles produce movement, and naming muscles 1. Describe the relationship between bones and skeletal

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

Strength Training for Marathoners

Strength Training for Marathoners Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90

Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90 Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll

More information

? do I need to know BEFORE PERFORMING the strength activities?

? do I need to know BEFORE PERFORMING the strength activities? ? What 1 2 3 4 do I need to know BEFORE PERFORMING the strength activities? Consult with my doctor to make sure that these strength activities are safe and appropriate for me before my first session. Always

More information

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be

More information

Stability Ball Band & Free Weight Work-out

Stability Ball Band & Free Weight Work-out Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

Lineman Pre-Qualification Camp Conditioning Taking energy to heart.

Lineman Pre-Qualification Camp Conditioning Taking energy to heart. Recommended Conditioning Regimen Lineman Pre-Qualification Camp Conditioning Taking energy to heart. Table of contents Introduction to the Conditioning Regimen... 3 Four Week Conditioning Schedule... 4

More information

Resistance Training Package

Resistance Training Package GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise

More information

Types of Body Movements

Types of Body Movements Types of Body Movements Bởi: OpenStaxCollege Synovial joints allow the body a tremendous range of movements. Each movement at a synovial joint results from the contraction or relaxation of the muscles

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device

Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT

More information

Exercise Therapy for Patients with Knee OA Knee Exercise Protocol Knee Home Exercise Programme

Exercise Therapy for Patients with Knee OA Knee Exercise Protocol Knee Home Exercise Programme Chapter FOUR Exercise Therapy for Patients with Knee OA Knee Exercise Protocol Knee Home Exercise Programme Chris Higgs Cathy Chapple Daniel Pinto J. Haxby Abbott 99 n n 100 General Guidelines Knee Exercise

More information

POSTERIOR 1. situated behind: situated at or toward the hind part of the body :

POSTERIOR 1. situated behind: situated at or toward the hind part of the body : ANATOMICAL LOCATION Anatomy is a difficult subject with a large component of memorization. There is just no way around that, but we have made every effort to make this course diverse and fun. The first

More information

Knee Conditioning Program

Knee Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

KNEE AND LEG EXERCISE PROGRAM

KNEE AND LEG EXERCISE PROGRAM KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program

More information

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional

More information

Lying Front Deltoid Stretch Instructions >>>CLICK HERE<<<

Lying Front Deltoid Stretch Instructions >>>CLICK HERE<<< Lying Front Deltoid Stretch Instructions Apr 18, 2015. Muscles Targeted: Lying dumbbell curls, also known as lying supine lying dumbbell curls are the brachioradialis (forearms) and the front deltoids

More information

Strength Training Routine

Strength Training Routine Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term

More information

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE:

REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE: REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING Apr 06, 2017 AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE: # OF LAPS YOU ARE WALKING # OF REPITITIONS # OF SECONDS YOU HOLD A STRETCH

More information

D: Doorway Stretch E: Towel Stretch for Pectoralis Minor Blackburn Exercises: 6 Positions A: Prone Horizontal Abduction (Neutral)

D: Doorway Stretch E: Towel Stretch for Pectoralis Minor Blackburn Exercises: 6 Positions A: Prone Horizontal Abduction (Neutral) D: Doorway Stretch Bring your shoulder into a horizontal position out to your side (abduction) and flex your elbow 90û Place your elbow against the edge of a doorway Lead forward and downwards with your

More information

Full Body (medicine ball) Saggital Front Reach

Full Body (medicine ball) Saggital Front Reach Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

RECOMMENDED STRETCHES

RECOMMENDED STRETCHES RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

Shoulder Arthroscopic Capsular Release Rehabilitation

Shoulder Arthroscopic Capsular Release Rehabilitation Shoulder Arthroscopic Capsular Release Rehabilitation Phase two: 3 to 6 weeks after surgery Goals: 1. Improve range of motion of the shoulder 2. Begin gentle strengthening Activities 1. Sling Your sling

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

Biomechanics and Its Application to Seating

Biomechanics and Its Application to Seating Biomechanics and Its Application K E L LY W A U G H, P T, M A P T, AT P S E N I O R I N S T R U C TO R / C L I N I C C O O R D I N ATO R A S S I S T I V E T E C H N O LO G Y PA R T N E R S S C H O O L

More information