Have you ever tried to make a rebound on the basketball court and just couldn’t get your shot through the defense? It takes a lot of upper arm strength to power through all of those opposing players. The muscles known as your biceps and triceps help you to make that rebound. It’s important to know the correct way to exercise those muscles so that you build up strength and avoid injuring yourself. Today's lesson objective is: Students will be able to explain and apply the basic movements associated with triceps and biceps muscle workouts with objects of a set weight. It is important to learn to use the right tools when exercising your triceps and biceps. Otherwise, you could injure your muscles. How are you going to keep track of the information …show more content…
you learn in this lesson? What strategy might work best? Creating a chart will help keep track of the important things to remember. Open your digital notebook now and create a plan for how to organize your notes. http://commons.wikimedia.org/wiki/File:US_Navy_040309-N-3874J-008_Players_from_the_All-Navy_and_Marine_Corps_Women%27s_basketball_teams_fight_for_a_rebound.jpg Instruction, Modeling and Student Activities DOK 1 Basic Weight Lifting Have you ever seen a body building competition? Bodybuilders grow strong by lifting weights. Most athletes train with weights, however, the way a body builder lifts weights is very different from the way a soccer player lifts weights. Hold your arm in front of you with your palm facing up and bend your elbow so your hand moves up. That was fairly easy, right? Now find something that has some weight to it, like a bottle of water or a can of food. Hold that item in your hand and bend your elbow again. It was a little harder to move your arm that time. The heavier that weight is, the fewer times you can lift it. A body builder often lifts heavy weights to train, but only lifts those weights a few times during a session. A soccer player also trains by lifting weights, but uses lighter weights and lifts them more times. The two athletes do the same exercises, but use different weights for different lengths of time. These two different ways to train have both advantages and disadvantages. When younger athletes like you work out, it is important to lift weights more like the soccer player than a bodybuilder. You are still growing and heavy lifting can actually hurt you more than it helps. So, for this lesson, we will be learning ways to find the right weight and then lift that weight about 10 or 15 times. These lifts are called repetitions or reps for short. The number of reps that you do is usually up to you, but your goal in this lesson will be 12 reps. http://commons.wikimedia.org/wiki/File:Bench_press.png FIT_A_1_5_ACT_1 DOK 2 Biceps Did you know that the muscle on the top of your upper arm is your biceps? Did you also know that it is actually made up of two muscles that work together as one? When you bend your elbow, your biceps does all the work. Now, straighten your arm. Your triceps just did the work of straightening your arm. Your triceps are actually three muscles working together as one. Let’s learn a couple exercises for your biceps using weights. A free weight is a small weight that you can hold in your hand. It is not stationary or connected to any equipment. A full water bottle is a good substitute for a very light free weight. As you get better at exercising, you can increase the size of the weight. Remember, you will be lifting weights like a soccer player, so find a weight that you can lift 12 times without too much trouble. Hold your weight in your right hand by your waist, with your palm facing forward. Now, bend your elbow to curl the weight to shoulder level. Then, slowly straighten your arm so that the weight goes back down. Remember to breathe normally. Try not to move your shoulder or upper arm. This is called a biceps curl. Do 12 curls with the right arm and then 12 curls with the left arm. That is known as doing a set. Take a short break of 10-20 seconds to let your muscles rest after each set. Then you can do another set of reps. Three sets of 12 reps with the right arm and 3 sets of 12 reps with the left arm will give your arms a good workout. http://commons.wikimedia.org/wiki/File:USMC-110816-F-2786W-001.jpg FIT_A_1_5_ACT_2 DOK 3 Triceps Sometimes a slight change to an exercise works a different muscle.
If you hold your palm facing towards your body instead of facing up and repeat the biceps curl you just did, it becomes a hammer curl, which works your muscles in a slightly different way. Now, let’s learn a triceps exercise called the triceps kickback. Hold your weight in your right hand. Now, bend at your waist slightly and lift your elbow straight behind you as far as you can go with your elbow bent. You can put your other arm on your leg to steady yourself. Then, without moving anything but your lower arm, straighten your arm so it lifts the weight behind you. Remember to breathe normally while lifting weights. Next, return your arm back to the starting position. Repeat this for 12 reps and then do the same exercise with the other arm. Do three total sets with a short break in between. You will slowly get stronger as you lift weights. After lifting for a while you will find that your weight is easier to lift. That means that it’s time to find a heavier weight. Whenever you can do 12 reps without getting tired, it’s time to slightly increase the weight you are using.
FIT_A_1_5_ACT_3 http://commons.wikimedia.org/wiki/File:US_Army_52113_FORSCOM_employee_excels_at_fitness_competition.jpg Summary There are many different ways to exercise your triceps and biceps. Different exercises offer you different benefits. You have learned some safe ways to start building up your upper arm strength. You also know what to do as you grow stronger. Look back at your digital notebook to review the strategy you used for this lesson. What changes would you make for future lessons? Make some notes about what worked and what you would change for next time.
When performing manual muscle testing for shoulder flexion and abduction, PTA’s typically place their hand at the wrist verses the mid-extremity because placing their hands at the wrist increases the length of the lever thus testing the muscles ability to resist externally applied force overtime and across the bone-joint lever arm system. Shorter lever arms will provide higher testing scores when compared to using longer lever arms, thus changing the point of force application affects the length of the lever arm and therefore the muscle torque.
The four progressive resistive exercises I chose are, Thera-band tubing shoulder flexion, Thera-band shoulder diagonal, Thera-band shoulder Extension, and Thera-band shoulder external rotation at 90 degrees.
As we have learned through our reading, most all bodies skeletal muscles are made up of primarily three types of skeletal muscle fibers, but their proportion differs depending on what action the muscles is doing. For example, type I fibers such as muscles of the neck, back, and leg have a higher proportion. According to Quinn (2014), type I muscles are slower and more effective, they tend fire a lot slower than fast twitch fibers and they fatigue at a much slower rate. Hence, slower twitch fibers are pronounced at helping athletes run marathons and bicycle for hours. Shoulder and arm muscles are not always active but are intermittent in their use; these muscles tend to have a larger amount of tension for uses in throwing and lifting. These muscles have a combination of both type I and type II B fibers. These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. These muscles are used in events such as 100m sprint, basketball, soccer and football. Since this muscle fiber fires at such a high rate of contraction it will fatigue much faster and will not last long before needing to rest.
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
Broer was the first to call attention to the similarity of movement patterns used in seemingly dissimilar activities such as the baseball pitch, the badminton clear, and the tennis serve. Objective evidence of such similarities between throwing and striking activities within each of the three major upper-extremity patterns; overarm, sidearm and underarm. The representative activities from these categories across throwing patterns also showed great similarity in the muscular action of the lower extremity. Atwater distinguished between the overarm and sidearm throwing patterns in terms of the direction in which the trunk laterally flexed. When lateral flexion occurred away from the throwing arm, and overarm pattern was used; lateral flexion toward the throwing arm indicated a sidearm pattern. The underarm patter is distinguished by motion predominantly in a sagittal plane with the hand below the waist. Each pattern involves a preparatory movement referred to as a backswing, or windup, followed by the establishment of a base of support prior to the initiation of the force phase and ending in the follow-through. The base of support in the direction of the force application; forward and backward is a distinguishing feature of skill level. It has been well documented that more highly skilled individuals have longer strides. Once the base has been established, the more proximal segments begin the force application phase while the more distal segments complete the backswing.
- Increase the flexibility in your shoulders and enjoy more freedom to do what you want to do.
Pull cable back to your side while pulling your shoulder back and pushing your chest slightly forward
The best way to increase muscle strength is to lift weights. That is the quickest and best way to increase muscle strength. The best weight lifting strategies to gain muscle strength are squats, bench presses, military presses, barbells, deadlifts, power cleans, chin ups, and pull ups.
Weight lifting is a broad term used to represent a vast number of actual exercises and styles. Weightlifting can be broken down into weight training, bodybuilding, fitness lifting, isometric training, resistance training, and athletic training. Although they posses similarities, often their objective separates them. Weight training generally means the pursuit of getting as strong as possible, and uses dead weight such as dumbbells and barbells. Bodybuilders have the goal to get the largest muscle mass and often times have a very small percent body fat. Fitness training or endurance training is often performed with low weight and high repetitions to build muscular endurance and general, non-athletic fitness. In isomeric training, the muscles and joints don't...
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.
...you can lift a lighter weight. If it asks you to do two sets, but you can only do one that’s okay. You’ll simply build strength and stamina until you can perform the activities.
The sport of basketball places significant and spontaneous forces on the feet, ankles, and lower leg of the participants. Their shoes must be able to absorb and this pressure to prevent the participant from getting seriously injured. The basketball shoe frenzy began with the "one- design" era of the Converse All-Star "Chuck Taylor" basketball sneakers in 1917. The Converse's (or Chuck Taylor's) construction was a rubber sole and canvas upper. It was specifically designed to be an "elite sneaker" for professional basketball leagues. The only choices that consumers had between the shoe's designs were a high-cut model or a low-cut model. It was a pretty basic sneaker that came in an array of colors. Today, basketball shoes are high tech advancements of participant performance, as well as a fashion accessory. Basketball shoes have swept beyond the basketball world and penetrated the world on a large scale, but its purpose of "protecting players" remains the same.
In powerlifting anyone with normal flexibility or even less than normal flexibility can correctly perform all of the lifts. In weightlifting, there are many areas that require extraordinary flexibility. “When the weight is caught at the bottom either in the snatch or the clean the knees must be out as wide as possible and over the toes while the toes are pointed straight; during this the heels must be touching the ground” (Krych). This position requires ankle and hip flexibility. It takes most lifters a couple months to gain this flexibility, but some people’s bodies do not even allow for this position to be possible and they must give up their dreams of a professional career (Krych). This is important to understand because if people pressure their bodies, it can result in injury. According to weightlifter Dr. Krych, in the clean when the weight is caught on the front of the shoulders the elbows should be pointing at a 90 degree angle to the floor while the hands stay fully gripped around the bar. This requires wrist, forearm, and lat (muscle underneath the armpit and shoulder blade) flexibility (Krych). Similar to hip and ankle flexibility, it takes most lifter a couple months to gain this flexibility. The last thing that requires flexibility is the overhead catch position of the snatch. This position uses pectoral major and minor (chest) flexibility, and wrist flexibility (Smith par. 5). It is important to
To compare the treatment of the theme of sexuality in Annie Proulx's “Brokeback Mountain” and Alice Munro’s “Boys and Girls”, we will have to delve into the very intricate nuances of human relationships, societal norms, and also the consequences that follow when suppressing one's true identity. Both narratives offer immense insight into the complexities regarding sexuality, although through very different lenses and narrative strategies In the story of “Brokeback Mountain”, Proulx crafts a touching tale of forbidden love between two young men, Ennis Del Mar and Jack Twist, in a very conservative and traditional setting in Wyoming. Wyoming, with its rugged mountainous landscapes, sets the backdrop for this story and gives it an incredible atmosphere