Functional Anatomy

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psb academy|
Functional Anatomy|
Analysis of Sport/ Exercise Movements|
|
Muhd Azry Bin Salleh|
DSES 2/12Lecturer : Koh Mui Ling Karen May 11, 2012|

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Reverse curls
Starting & down phase

Up phase

Image of reverse curls retrieved from http://www.pro-weight-training.com/standing_forearm_reverse_curls.html on 3 May 2012

Introduction
According to Wikipedia (n. d) this exercise involves the curling motion where a weight attached to a barbell (ranging from 1.2m to 2.4m) is moved through an arc, primarily using the strength of the biceps. The first part of the motion is when the elbows begin in full extension, in an overhand grip. The biceps contract to lift the weight upward through an arc, to a point where further movement is not possible. The next part of the motion has the elbow joint extending which is called eccentric part. Then, the weight is lowered back to the start position. The reverse barbell curl in particular targets the biceps brachii which is positioned on the front part of your arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.

Starting position
Stand erect, legs abducted to the width of the pelvis. Grip the bar with an overhand grip with phalanges in flexion and thumb in opposition and the wrist in full pronation. Keep your back in neutral position throughout the activity. Joint| Joint action| Muscle group| Muscle action type| Specific muscles| Elbow Joint | Extension | Elbow Joint Flexors| Eccentric | Biceps Brachii, Brachialis,

Brachioradialis,
Pronator Teres|

Up phase
Breathe out and flex the elbow to bring bar/weight to the level of the chest with the wrist maintain in neutral position. Joint| Joint action| Muscle group| Muscle action type| Specific muscles| Elbow Joint| Flexion| Elbow Joint Extensors| Concentric| Biceps Brachii, Brachialis,

Brachioradialis,
Pronator Teres|

Down phase
In the down phase of the exercise, keep your back neutral and elbows close to your waist. Lower the bar until elbow joint are fully extended while breathing in. Keep in mind that the down phase is the exact same position as the starting phase. Joint| Joint action| Muscle group| Muscle action type| Specific muscles| Elbow Joint | Extension | Elbow Joint Flexors| Eccentric | Biceps Brachii, Brachialis,

Brachioradialis,
Pronator Teres|

Image of muscles used in reverse curls retrieved from http://iambitionfitness.blogspot.com/2010/06/reverse-curls.html on 3 May 2012

Triceps cable push – downs
Down phase
Starting & up phase

Image of triceps cable push – downs, retrieved from http://gofitandhealthy.com/triceps-press-down/ on 3 May 2012

Introduction
According to Yates (2012) the triceps cable pushdown concentrates on the triceps brachii, a muscle that consist of three heads. It is muscle that is responsible for the following joint movements: shoulder adduction, shoulder extension, elbow extension. However, these muscles the pectoralis major and minor, the posterior deltoid, teres major, latissimus dorsi, wrist flexors, lower trapezius and the rectus abdominus assist in stabilizing the movement .Equipment used in this exercise are high pulley or pull down machine. The triceps cable pushdown consists of a short bar and a cable pulley system. Starting position

Stand with your back in a neutral position. Grip the handle with an overhand grip with phalanges in flexion and thumb in opposition and the wrist in full pronation. You will start with your elbows already flexed. Joint| Joint action| Muscle group| Muscle action type| Specific muscles| Elbow Joint| Extension| Elbow Joint Extensors| Concentric| Triceps Anconeus|

Down phase
Breathe out while extending your forearms until the handle reaches close to waist level. Joint| Joint action| Muscle group| Muscle action type|...
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