Exercise is engaging in physical activity and movements to achieve an overall goal. Kinesiology is the study of these movements through analyzing the mechanics of the joints (Floyd, 2015). Two popular exercises are the chin up and the squat. These exercises are similar in that they both strengthen the body and are a closed chain exercises. Closed chain means that the distal end of the extremity is fixed while the proximal end moves (Floyd, 2015). However, these exercises are more different than they are alike. For example, a chin up is an upper body exercise while a squat is a lower body exercise. Additionally, a chin up requires a pulling motion versus the pushing motion of a squat. These exercises also use muscles of different strength. Therefore, …show more content…
someone performing a squat is more likely to be able to perform the exercise with more weight compared to the chin up (Houglum, 2012). The primary purpose of a chin up is to strengthen the muscles of the back as well as the upper extremity such as the shoulder, elbow, and wrist. Strengthening these muscles help keep the shoulder and back in balance. This is important to reduce the risk of injury as well as maintaining a healthy body (Houglum, 2012). The mechanical objective, or desired outcome, of a chin up is to successfully bring the chin over the bar and return to the starting position. To do this, one must grasp the bar with palms facing backwards. The subject will then begin to pull their body up and over the bar. They will then slowly lower to the position that they started in. There are two main phases of this exercise which are the pulling up phase (chinning) and the lowering phase (starting position). The main joints that can be analyzed during each of these phases are the hand/wrist, elbow, glenohumeral, and scapulothoracic. Some of the muscles that are being used in this exercise are the flexor carpi ulnaris, biceps brachii, latissimus dorsi, and trapezius. Each muscle is performing a certain type of movement to execute a chin up (all the muscles and actions are listed in a table below). As stated above, this exercise is a closed chain exercise because the hand/wrist is fixed while the more proximal end is moving. The motions of this exercise occurs one after the other. In other words, each phase happens separately with the lowering phase occurring after the pulling up phase. However, the action of the muscles in the pulling up phase occur simultaneously. As do the muscles in the lowering phase (Floyd, 2015). For the squat, the primary purpose is to strengthen the muscles of the legs such as the quadriceps, hamstrings, and gastrocnemius.
Strengthening all these muscles will keep the lower extremity balanced and healthy to reduce the risk of injury (Houglum, 2012). The mechanical objective is to lower the body by bending at the hips and knees and then returning to the standing position. This is done by squatting down until the legs are parallel to the floor and keeping the spine in normal alignment. The movement phases are the lowering phase (squatted position), and the lifting phase (starting position). The main joints that are analyzed during a squat are the foot/ankle, knee, hip, and lumbar spine. Some muscles that are being used during this exercise are the gastrocnemius, quadriceps, hamstrings, gluteus maximus, and erector spinae. This exercise is also a closed chain exercise because the feet are fixed. The order of motion occurs one after the other when comparing the phases. When analyzing the muscles within each phase, they contract simultaneously (Floyd, …show more content…
2015). The kinematics of a chin up can be described from the osteokinematics and/or the arthrokinematics perspective. Osteokinematics are the motions that are can be easily seen. These are voluntary motions that take place in one plane of the body. The Arthrokinematics are the motions that occur at the joint surface. These motions are non-voluntary (Houglum, 2012). Osteokinematics of the glenohumeral joint can be broken up into the two phases, pulling up and lowering. During the pulling up phase, the glenohumeral joint extends and adducts. During the lowering phase, the glenohumeral joint flexes and abducts. Therefore, the arthrokinematics of the raising phase for extension are that the humeral head glides anteriorly and medially on the glenoid cavity. During adduction, the humeral head superiorly glides on the glenoid cavity. For the lowering phase the humeral head does the opposite. So, during flexion, the humeral head glides posterolateral. During abduction, the humeral head glides inferiorly (Chai, 2004). The kinematics of the knee joint during a squat is similar as well as different. The osteokinematics during the lowering phase include 90 degrees of knee flexion while the lifting phase includes about 180 degrees of extension. The arthrokinematics of flexion at the knee are a posterior glide of the tibia, inferior glide of patella, and posterior displacement of the menisci. For extension, the results are opposite. The tibia glides anteriorly, the patella glides superiorly, and the menisci are displaced anteriorly. There is also something known as the screw home mechanism which is the inward rotation of the tibia from full extension. When approaching full extension, the tibia rotates externally to achieve proper alignment (Schoenfeld, 2010) When exercising it is always important to be aware of the proper safety rules and precautions to have an effective performance and avoid injury.
Compensations can be a safety issue for some exercises. Compensations made when performing a chin up could be swinging the legs and/or body to gain momentum. In addition, another compensation is not pulling up or lowering all the way. To determine if someone is compensating for their lack of strength, bad form etc., one should look to see if they are maintaining a straight posture, if their chin is reaching over the bar, and if their elbows are flexing and extending the proper amount. To avoid these compensations, one can use a resistance band to assist in lifting the body up towards the bar. This will take some of the weight off and allow for the individual to focus on their form and technique. These compensations are not necessarily unsafe, but they create bad habits and the person performing the exercise will not receive the full benefits of the exercise. Some things that impact the safety of this exercise, as well as exercise in general are the strength of the individual and the amount of weight they are pulling up. If someone is not very strong and are trying to pull up a lot of weight, they are more likely to become injured. Also, the safety of the machine and equipment that the individual is using may cause some safety hazards. The equipment should always be inspected, in this case, the bar (Chai,
2004). Compensations made when performing a squat could be, the knees going inward/outward and twisting the back. To looks for these compensations, a spotter could observe if there is any medial or lateral movement of the knee joint, or if the spine starts to twist in any direction. If any of these are occurring, the individual should stop the exercise and/or reduce the weight. To avoid these compensations all together, the individual should begin with a low weight or just body weight. Once they have mastered the correct form then they can slowly add more weight. Another way to help avoid these are to wear a weight lifting belt. A belt helps stabilize and reduce the pressure on the spine. These compensations are unsafe because they can cause injury to the knees, back, hips, etc. The put the joints in unsafe positions causing additional pressure. The amount of weight being used, the form and technique, and the safety of the equipment being used are all things that impact the safety of this exercise. One should not load a bunch of weight onto a bar to squat unless they know that they can do it with the correct form and technique. The equipment should also be inspected before using (Schoenfeld, 2010).
The gluteus maximus originates from both the ilium and the sacrum and inserts on the femur. The gluteus minimus abducts and rotates the thigh outward. The biceps femoris originates from the tuberosity of the ischium and is responsible for abducting the thigh and flexing the hindlimb or in humans the thigh/leg. The gastrognemius originates from the lateral sesamoid bone of the femur and extends the hindfoot in minks and the calves in humans (Scott).
Chains, by Laurie Halse Anderson, is about a girl named Isabel and her younger sister Ruth who are both slaves during the revolutionary war. When their former owner Miss Mary Finch passes away her will she states to free both Isabel and Ruth, and they are ready to claim their freedom. Sadly the lawyer, who wrote the will, Mr. Cornell, left for Boston before the blockade and took his papers with him. Since they have no proof in being free, Miss Finche’s awful nephew sells the two to the Lockton family. Mr. and Mrs. Lockton are two cruel loyalist that they are sold to in New York. Mr. and Mrs. Lockton have zero sympathy for Patriots, and even less for Isabel and Ruth. Once in New York, Isabel meets Curzon, a slave working with the Patriots while he’s leading her to the water pump. While on their way back, Curzon suggests a deal to Isabel. If she spies on the Locktons and gives that information to the Patriots, then he can guarantee hers and Ruth’s freedom. Hesitant about this deal at first, Isabel tells Curzon “no” to protect Ruth’s safety. But after a series of events, she decides to change her mind and spy on the Locktons for the rebellion which is what this book is all about.
Huang C, Hsieh T, Lu S, Su F. (2011). Effect of Kinesio tape to muscle activity and vertical jump performance in healthy inactive people. Biomed Eng Online 10; 70. Kase K, Wallis J, Kase T. (2003) Clinical Therapeutic Applications of the Kinesio Taping Methods.
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
Applied kinesiology is the scientific study of muscular movement, physical activities and the anatomy, physiology, and mechanics of the movement of body parts. Kinesiology was first created by the American/Italian chiropractor Anthony Gil in Milano, Italy. This relatively new study has many different branches of specialized studies. Many similar goals of kinesiology are to: restore normal nerve functions, have...
This skill involves jumping in the sagittal plane about the transverse axis. It consists of hip, knee, ankle, and shoulder joints. In the preparation phase in propulsion, the subject has flexed knees and hips which will need to be straightened by the strength of their corresponding joints such as the hinge joint at the knee joint. The hip joint is a ball and socket joint that bears the body weight and allows for jumping motion. During th...
Kinesiology is a complimentary therapy used to identify and correct internal issues to relieve stress, allergies, and pain. Being described as a complimentary therapy, kinesiology is not meant to be a cure-all for the patient, but a secondary method of increasing positive results of the original therapy; this method however can be used as a primary or secondary form of therapy depending on the results for the patient and satisfaction with said results. During treatment the doctor tests 14 different areas of muscles balance, these major muscles and how they react are believed to uncover problems that need correction which cannot be found with any other testing (Rude Health).
Throughout literature countermovement jumps (CMJ) are seen to be higher in contrast to squat jumps (SJ) (Bobbert et al. 1996; Kubo et al. 1999; Bobbert et al. 2005). However present literature regarding the key potential mechanisms behind why greater muscle forces are seen accelerating the body upwards in CMJ in comparison to SJ is somewhat unclear. A CMJ can be defined as a positioning starting upright, beginning the descending motion in advance of the upward motion in contrast to a SJ where the start position is squatted with no preparatory countermovement (Akl 2013). The higher jump heights seen in CMJ in comparison to SJ are apparent even if at the start of propulsion phase the body configuration is identical (Bobbert et al. 1996). In past literature three main mechanisms have looked to provide an explanation for the greater muscle forces seen in CMJ than the SJ. The first plausible theory is that the muscle stretch in CMJ increases the production of force capability of the contractile machinery (Edman et al. 1978; Ettema et al. 1992; Herzog et al. 2003). Secondly the assumption that the muscle fibres are on the descending limb of their force–length relationship at the start of propulsion in the CMJ and SJ, however in CMJ the stretching of a chain of elastic components, they are not as far past optimum length therefore allowing a greater force over the initial phase of their shortening range, with the stretching of sequences of elastic components, this then causes the storage of elastic energy that is then reutilized in the propulsion phase (Ettema et al. 1992). The final explan...
The focus of this paper is mechanically and automatically break down the deadlift. It focuses on the four phases of the deadlift (The lift off, pull through, the lockout, and the lowering phase) as well as the muscles involved in lifting and lowering the load. The sole purpose of the deadlift is for health and fitness. It is a core lift that works nearly every muscle in the body. Muscles from the lower and upper extremities will go through a period of flexion and extension when moving through the phases. The deadlift should be performed safely, and with proper form to avoid injury. This paper shows and demonstrates the proper form of the deadlift. There are also a number of forces acting on the load and the athlete. Gravity and external forces will be an active part of lifting the load. Images and tables are provided in the paper to better understand the movements and muscles used when performing the deadlift.
The taping applied under tension in the direction of the muscle fibers will apparently help to facilitate the underlying muscle strength and thus in turn helps to increase the strength of the muscle( morrisey et al, 2000)
The soleus, gastrocnemius and tibialis anterior contract isometrically to keep the ankle stable at 90 degrees (Teachpe.com n.d.) (The previous reference was used to identify key joint types and muscles throughout my analysis). The knee joint is extended when in the standing position, to stabilize this joint the biceps femoris, semi-mebranosus, semi-tendonosus (hamstrings) and the rectus femoris, vastus lateralis, vastus transcriptis and vastus medialis (quadriceps) co-contract isometrically. The vertebral column of the body remains stable due to the isometric co-contraction of the erector spinae, rectus abdominus and the external and internal obliques.... ...
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
...parts of the body. Reverse pushups, pushups with single legs and clapping as you in an elevated position help you in gaining strength as well as balance. Another popular method of effective advanced pushup is to do the exercise by adding weights on to your body. This helps you to stretch your body to its extreme limits of endurances. But the pushups with weights are performed always in a measured way with periods of rest between the pushups.