lower arms and legs unit 4 Flashcards
what is the barbell wrist curl?
for wrist flexion, many different positions, easy to drop, issue with injuries because wrists not meant for loading. people do this because they want really big forearms but we can get this with many upper back compound movements
what is a reverse curl?
for the forearms, overhand grip- strength of grip comes into play, very little weight, use forearm extensors, top of the forearm, hammer curls are for this area as well. brachioradialis!! biceps are involved because elbow flexion but this is not why we do this exercise.
what is a wrist roller?
a small device we hang plates off of and use our fore arms to roll it up, fore arm extensors because overhand grip. anterior deltoid also comes into play because holding it up.
why is hand/grip strength so important?
everyone should care about it. occupational therapist the true hand expert, PTs maybe if specialized but OTs have 20 different tools to do so. EXP focuses on crushing grip strength.
what is said to be the minimum grip strength needed to live independently?
20 lbs in each hand
what are the 3 types of grip strength?
supporting, crushing, and pinching
what is supporting grip strength?
ability to lock onto something, pull ups, free weights, dead lift. largely an isometric movement-carrying groceries, comes into play all the time.
what is crushing grip strength?
the grip between fingers and palms, what we test with hand dynamometer. examples are shaking hands, crushing beer cans.
what is pinching grip strength?
between fingers and thumbs, carrying a plate around.
what is a grip machine for?
for crushing grip. rare in regular gyms.
what are hand grippers for?
they look like a nut cracker. can buy in any sports store, low resistance but can go up really high. even 365 lbs. crushing grip because the movement of the tool. good with wrestlers, police, martial arts, firefighters.
what is the simplest way to train pinching grip?
take plates that are smooth on one side and put two together, use your grip to hold the plates together hanging at side.
what is a standing calf or heel raise?
plantar flexion, the term heel raise is more accurate. some places have a machine or you can hang your foot off a step. when we come down we want to go into dorsiflexion so that we increase the ROM. calves are pretty strong-can do 300 lbs usually bc ROM is pretty small
what are some issues with heel raises?
people decrease the ROM but increase the weight. its actually better to use less weight and more ROM. calves are also stubborn and hard to hypertrophy in some people.
what is a donkey calf raise?
it is a bent over flat back raise. then go up on toes keeping back flat. load placed on butt instead of placed on shoulders. this is better for people who we dont want the load directing through the spine and shoulders.
