BIOMECHANICS & PROGRAM DESIGN Rectus Femoris Stabilizers LPHC Stabilizers Antagonist Gluteus Maximus

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  • BIOMECHANICS &

    PROGRAM DESIGN

    TOPICS:

    ▪ MUSCLES

    ▪ JOINT ACTIONS

    ▪ BIOMECHANICS THE OPT MODEL

    ▪ PROGRAM DESIGN (START)

    ▪ PROGRAM DESIGN (STABILIZATION)

    ▪ PROGRAM DESIGN (STRENGTH)

    ▪ PROGRAM DESIGN (POWER)

    ▪ THE OPT MODEL & SPECIFIC GOALS

    ▪ TRAINING MODALITIES

    ▪ SPECIAL POPULATIONS

    ▪ GROUP FITNESS PROGRAMMING

    BLUE SECTION

  • Sub-Topics:

    ▪ Gluteal muscles

    ▪ Hip complex muscles

    TOPIC: BONES AND MUSCLES

    BIOMECHANICS &

    PROGRAM DESIGN

  • GLUTEAL MUSCLES

    A. Gluteus Maximus

    A. Origin: Pelvis, posterior side of sacrum and coccyx | Inserts: Superior femur

    B. Isolated Function: Concentrically accelerates hip extension and external rotation

    C. Integrated Function: Eccentrically decelerates hip flexion and internal rotation; Decelerates tibial

    internal rotation via the IT Band; Isometrically stabilizes LPHC

    B. Gluteus Medius

    A. Origin: Outer surface of the pelvis| Inserts: Lateral surface of Superior femur

    B. Isolated Function: (Anterior Fibers )Concentrically accelerates hip adduction and external rotation;

    (Posterior Fibers) Concentrically accelerates hip abduction and external rotation

    C. Integrated Function: (Anterior Fibers) Eccentrically decelerates hip adduction and external rotation;

    (Posterior Fibers) Eccentrically decelerates hip adduction and internal rotation; Isometrically

    stabilizes the LPHC

    C. Gluteus Minimus

    A. Origin: Pelvis | Inserts: Superior femur

    B. Isolated Function: Concentrically accelerates hip abduction and internal rotation

    C. Integrated Function: Eccentrically decelerates hip adduction and external rotation; Isometrically

    stabilizes the LPHC

    A

    B

    C

  • HIP COMPLEX MUSCLES A. Piriformis

    A. Origin: Underside of Sacrum | Inserts: Proximal medial surface of Tibia

    B. Isolated Function: Concentrically accelerates hip flexion, external rotation and abduction;

    Accelerates knee flexion and internal rotation

    C. Integrated Function: Eccentrically decelerates hip extension and internal rotation; Eccentrically

    decelerates knee extension and external rotation; Isometrically stabilizes hip , low back & Knee

    B. Tensor Fascia Latae (TFL) + Iliotibial Band (IT BAND)

    A. Orgin: Outer, anterior pelvis| Inserts: (TFL) Proximal 1/3 of IT Band; (IT Band) lateral knee joint

    B. Isolated Function: Concentrically accelerates hip flexion, abduction and internal rotation

    C. Integrated Function: Eccentrically decelerates hip extension, adduction and external rotation;

    Isometrically stabilizes LPHC

    C. Pectineus

    A. Orgin: Anterior pelvis | Inserts: Posterior proximal femur

    B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation

    C. Integrated Function: Eccentrically decelerates hip abduction, extension and internal rotation;

    Isometrically stabilizes LPHC

    A

    B

    C

  • HIP COMPLEX MUSCLES A. Adductor Lognus

    A. Orgin: Anterior pelvis| Inserts: Medial femur

    B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation

    C. Integrated Function: Eccentrically decelerates hip abduction, extension external rotation;

    Isometrically stabilizes LPHC

    B. Adductor Magnus

    A. Orgin: Ramus of pelvis | Inserts: Medial femur

    B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation;

    (posterior fibers) accelerate hip extension and external rotation

    C. Integrated Function: Eccentrically decelerates hip abduction, extension external rotation;

    (posterior fibers) decelerate flexion and external rotation; Isometrically stabilizes LPHC

    C. Adductor Brevis

    A. Orgin: Anterior pelvis Inserts: Proximal medial femur

    B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation

    C. Integrated Function: Eccentrically decelerates hip abduction, extension external rotation;

    Isometrically stabilizes LPHC

    A

    C

    B

  • HIP COMPLEX MUSCLES

    A. Gracilis

    A. Orgin: Anterior pubis| Inserts: Proximal medial tibia

    B. Isolated Function: Concentrically accelerates hip adduction, flexion and

    internal rotation; Assists in tibial internal rotation

    C. Integrated Function: Eccentrically decelerates hip abduction, extension and

    external rotation; Isometrically stabilizes the LPHC

    B. Sartorius

    A. Orgin: Anterior pelvis| Inserts: Proximal medial tibia

    B. Isolated Function: Concentrically accelerates hip flexion, external rotation and

    abduction; Concentrically accelerates knee flexion and internal rotation

    C. Integrated Function: Eccentrically decelerates hip extension and internal

    rotation; Eccentrically decelerates knee extension and external rotation;

    Isometrically stabilizes the LPHC and Knee

    A

    B

  • HIP COMPLEX MUSCLES

    A. Psoas

    A. Orgin: Last thoracic and all lumbar vertebrae| Inserts: Superior

    femur

    B. Isolated Function: Concentrically accelerates hip flexion and

    external rotation; Extends and rotates lumbar spine

    C. Integrated Function: Eccentrically decelerates hip internal rotation;

    decelerates hip extension; Isometrically stabilizes LPHC

    B. Iliacus

    A. Orgin: Superior inside of Pelvis | Inserts: Superior femur

    B. Isolated Function: Concentrically accelerates hip flexion and

    external rotation

    C. Integrated Function: Eccentrically decelerates hip extension and

    internal rotation; Isometrically stabilizes the LPHC

    A

    B

  • Sub-Topics:

    ▪ Hip flexion

    ▪ Hip extension

    ▪ Hip adduction

    ▪ Hip abduction

    ▪ Hip external rotation

    ▪ Hip internal rotation

    TOPIC: HIP JOINT ACTIONS

    BIOMECHANICS &

    PROGRAM DESIGN

  • HIP FLEXION ▪ Joint Action

    ▪ Hip Flexion

    ▪ Plane of Motion ▪ Sagittal

    ▪ Agonist ▪ Psoas & Iliacus

    ▪ Synergists ▪ TFL ▪ Sartorius ▪ Hip adductors ▪ Rectus Femoris

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Gluteus Maximus ▪ Hamstrings (Excluding Bicep Femoris Short Head)

    ▪ Exercises ▪ Squat (downward portion) ▪ Hanging Leg Raises ▪ Sprinting/Marching

  • HIP EXTENSION ▪ Joint Action

    ▪ Hip Extension

    ▪ Plane of Motion ▪ Sagittal

    ▪ Agonist ▪ Gluteus Maximus

    ▪ Synergists ▪ Hamstrings (Excluding Bicep Femoris Short Head) ▪ Piriformis

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Psoas ▪ Iliacus ▪ Adductors ▪ TFL ▪ Rectus Femoris

    ▪ Exercises ▪ Lunges ▪ Squats (upward portion) ▪ Deadlift

  • HIP ADDUCTION ▪ Joint Action

    ▪ Hip Adduction

    ▪ Plane of Motion ▪ Frontal

    ▪ Agonist ▪ Adductors

    ▪ Synergists ▪ Adductors

    ▪ (Each assists in different proportions throughout full range of motion)

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Gluteus Medius ▪ Gluteus Minimus ▪ TFL ▪ Piriformis

    ▪ Exercises ▪ Banded Leg Adduction ▪ Cable Leg Adduction ▪ Glide Disc Slide Outs

  • HIP ABDUCTION ▪ Joint Actions

    ▪ Hip Abduction

    ▪ Plane of Motion ▪ Frontal

    ▪ Agonist ▪ Gluteus Medius

    ▪ Synergists ▪ Gluteus Minimus ▪ TFL

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Adductors

    ▪ Exercises ▪ Banded Abduction ▪ Banded Side Steps ▪ Cable Abduction

  • HIP EXTERNAL ROTATION ▪ Joint Action

    ▪ Hip External Rotation

    ▪ Plane of Motion ▪ Transverse

    ▪ Agonist ▪ Gluteus Maximus

    ▪ Synergists ▪ Psoas ▪ Iliacus ▪ Piriformis ▪ Gluteus Minimus ▪ Adductors

    ▪ (Various other adductors with Posterior Attachment Sites)

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Adductors

    ▪ (Various other adductors with anterior attachment sites)

    ▪ Exercise ▪ Seated Adduction/Abduction Machine ▪ Seated Band Adduction

  • HIP INTERNAL ROTATION ▪ Joint Action

    ▪ Hip Internal Rotation

    ▪ Plane of Motion ▪ Transverse

    ▪ Agonist ▪ Adductor Magnus (Anterior Fibers)

    ▪ Synergists ▪ Adductors

    ▪ (Various other adductors with anterior attachment sites)

    ▪ Stabilizers ▪ LPHC Stabilizers

    ▪ Antagonist ▪ Priformis ▪ Psoas ▪ Iliacus ▪ Gluteus Medius ▪ Gluteus Minimus ▪ Adductors

    ▪ (Various other adductors with Posterior Attachment Sites)

    ▪ Exercises ▪ Laying Ball Squeeze (knees bent) ▪ Adduction/Abduction Machine

  • Sub-Topics:

    ▪ The role of biomechanics

    ▪ Anatomic position

    ▪ Anatomical terms

    ▪ Planes of motion

    ▪ Terminology

    ▪ Exercise naming

    ▪ Muscle action spectrum

    ▪ Force, torque & levers

    ▪ The kinetic chain

    ▪ Integrated muscular systems

    ▪ Global movement sub-system

    TOPIC: BIOMECHANICS

    BIOM