Lowe w r e r B ody Resistance Training

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Transcription:

Lower Body Resistance Training

Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM 25-40 degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion

Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM 25-40 degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion

Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM 25-40 degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion

Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 50-65 Degrees MTP AROM 55-70 Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT

Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 50-65 Degrees MTP AROM 55-70 Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT

Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 50-65 Degrees MTP AROM 55-70 Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT

Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 50-65 Degrees MTP AROM 55-70 Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT

Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 50-65 Degrees MTP AROM 55-70 Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT

Tibialis Posterior Tibialis Anterior Extensor Hallucis Longus Flexor Digitorum Longus Plantaris Triceps Surae AROM 40-50 Stability issue Foot arch-supporters Anti-pronators Ankle-hip relation

Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM 25-40 degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion

Triceps Surae Tibialis Posterior Tibialis Anterior? Extensor Hallucis Longus? Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM 40-50 Stability issue Foot arch-supporters Anti-pronators Ankle-hip relation

Peroneus Longus Peroneus Brevis Peroneus Tertius Extensor Digitorum Longus Flexor Hallucis Longus AROM 20-30 degrees High Stability Inversion resistors (fights lateral ankle sprains)

Anterior Tibialis Extensor Digitorum Longus Peroneus Tertius Flexor Hallucis Longus Peroneus Longus? Peroneus Brevis? Extensor Hallucis Longus? AROM 20-30 degrees High Stability Inversion resistors (fights lateral ankle sprains)

Tricep Surea Peroneus Longus Peroneus Brevis Flexor Hallucis Longus Peroneus Tertius? Extensor Digitorum Longus? AROM 20-30 degrees High Stability Inversion resistors (fights lateral ankle sprains)

Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM 130-145 Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT

Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM 130-145 Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT

Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM 130-145 Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT

Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces

Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces

Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces

Muscles Used Semitendinosus Semimembranosus Popliteus Sartorius Gracilis Observations AROM 15-30 degrees Rom vs. Joint Play Internal Rotation & Ankle Inversion Internal Rotation & Knee Action

Muscles Used Semitendinosus Semimembranosus Popliteus Sartorius Gracilis Observations AROM 15-30 degrees Rom vs. Joint Play Internal Rotation & Ankle Inversion Internal Rotation & Knee Action

Biceps Femoris (long & short heads) Tensor Fasciae Latae Gluteus Maximus (superficial portion) AROM 30-45 degrees Rom vs. Joint Play External Rotation & Ankle Inversion External Rotation & Knee Action

Biceps Femoris (long & short heads) Tensor Fasciae Latae Gluteus Maximus (superficial portion) AROM 30-45 degrees Rom vs. Joint Play External Rotation & Ankle Inversion External Rotation & Knee Action

Flexors Psoas, Illiacus, Rectus Femoris Gluteus Medius & Minimus (anterior portion) Tensor Fasciae Latae Sartorius Adductors Pectineus, Gracilis, Longus AROM 45-110 degrees Flexion & Knee position Flexion & Lumbar Flexion Flexion & Hip Rotation

Flexors Psoas, Illiacus, Rectus Femoris Gluteus Medius & Minimus (anterior portion) Tensor Fasciae Latae Sartorius Adductors Pectineus, Gracilis, Longus AROM 45-110 degrees Flexion & Knee position Flexion & Lumbar Flexion Flexion & Hip Rotation

Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM 15-30 degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat

Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM 15-30 degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat

Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM 15-30 degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat

Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM 15-30 degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat

Gluteus Medius Gluteus Minimus Gluteus Maximus (superficial portion) Tensor Fasciae Latae External Rotators Piriformis, Obturators, Gemelli, Quadratus Femoris Sartorius AROM 35-50 Degrees Abduction & Hip Flexion Abduction & Hip Rotation Abduction and S.I. Joint Abduction and Lateral Trunk Flexion

Gluteus Medius Gluteus Minimus Gluteus Maximus (superficial portion) Tensor Fasciae Latae External Rotators Piriformis, Obturators, Gemelli, QF Sartorius AROM 35-50 Degrees Abduction & Hip Flexion Abduction & Hip Rotation Abduction and S.I. Joint Abduction and Lateral Trunk Flexion

Adductor Magnus Adductor Brevis Adductor Longus Pectineus Gracilis Psoas, Illiacus AROM 10-25 Degrees Adduction & Hip Flexion Adduction & Hip Rotation Adduction and S.I. Joint Adduction and Hip Joint Compression Relation to Contra-lateral Obliques

Adductor Magnus Adductor Brevis Adductor Longus Pectineus Gracilis Psoas, Illiacus AROM 10-25 Degrees Adduction & Hip Flexion Adduction & Hip Rotation Adduction and S.I. Joint Adduction and Hip Joint Compression Relation to Contra-lateral Obliques

Gluteus Medius Gluteus Minimus Tensor Fasciae Latae Adductors Magnus (Vertical), Gracilis, Piriformis (past 90 degrees) Psoas, Illiacus? Internal Rotation & Hip Flexion Internal Rotation & Hip Abduction Hip & Ankle Relation

Muscles Used Gluteus Maximus Gluteus Medius Gluteus Minimus External Rotators Piriformis, Obturators, Gemelli, Quadratus Femoris Biceps Femoris (long head) Psoas, Illiacus Adductors Magnus (oblique), Longus, Brevis, Pectinius Observations External Rotation & Hip Extension External Rotation & Hip Abduction Hip & Ankle Relation

Joint Motions Hip Extension knee Exetension Ankle Extension W pronation W Supination Muscles Used Gluteus Quadriceps Hamstrings Adductors Abductors Tricep Surea

Joint Motions Hip Extension Hip Abd./Add / Rot. knee Exetension Ankle Extension W pronation W Supination Muscles Used Gluteus Quadriceps Hamstrings Adductors Abductors Tricep Surea Foot (Pronantors / Supinators)

Everett Aaberg Co-Owner, TELOS Fitness Center Founder & Director of The Ortho-Kinetics Institute www.telosfitnesscenter.com

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