Rotor Movements ; Exercises Containing Actions , Agonist , Antagnoist , Contraction , And Muscle Names

Question 1

Walking/ Running during the swing phase
- Action at the hip + antagonist
- Action at the knee+ antagonist
- Action at the ankle + antagonist

Answer 1

Hip = flexion ( Rectus femoris ; Sartorius )
Antagonist = hamstrings ( bicep femoris , Semitendinosus , Semimembranosus)

Knee = extension ( quads - Rectus femoris ; Vastus lateralis )
Antagonist = Hamstrings ( bicep femoris , Semitendinosus

Ankle= dorsiflexion ( anterior TDH)
Antagonist = posterior TDH , Gastroc, Soleus

Question 2

Walking/Running during the Push off Phase
- Action at the hip + antagonist
- Action at the knee + antagonist
- Action at the ankle + antagonist
- Contraction Type

Answer 2

Hip = extension ( Bicep Femoris , Semitendinosus )
antagonist = Rectus femoris / Sartorius

Knee= flexion ( Bicep femoris , Semitendinosus ; Hamstrings )
Antagonist = ( Rectus femoris , Vastus lateralis ; Quads)

Ankle = Plantarflexion ( Posterior TDH , Gastroc , Soleus , Peroneus longus )
Antagonist = Anterior TDH

Vertebrae = Extension ; Erector Spinae Group

Contraction = Eccentric - Same muscles but contracting to slow down

Question 3

Kettlebell Swing During the up phase
- Action At the shoulder girdle
- action at the shoulder joint
- action at the elbow
- action at the wrist
-action at the fingers + contraction
- action at the hip
-action at the knee
-action at the ankle

• Contraction type

Answer 3

Girdle = protraction ( pec minor ; Serratus anterior )
Joint = flexion ( Pec major ; deltoid )
elbow = extension ( triceps )
Wrist = extension ( extensor Digitorum )
Fingers = flexion ( flexor Digitorum superficial / profundus ) Contraction = Isometric
Hip = Extension (Bicep femoris , Semitendinosus, Semimembranosus, glute max )
Knee = extension ( Rectus femoris , vastus lateralis - quads )
Ankle = Plantarflexion ( gastroc , soleus , Peroneus longus , posterior TDH )

Contraction= Concentric

Question 4

Kettlebell Swing During the down phase
- Action at the girdle
- action at the joint
- action at the elbow
- action at the wrist
- action at the fingers
- action at the hip
-action at the knee
- action at ankle

• Contraction Type + why

Answer 4

Girdle = retraction ( rhomboids )
Joint = extension ( pec major ; deltoid )
elbow = extension ( tricep brachii )
Wrist = flexion ( flexor Digitorum Digitorum superfcialis + profundus )
Fingers = flexion ( flexor pollicus brevis + longus )
Hip = flexion ( Hamstrings - bicep femoris , Semitendinosus, Semimembranosus)
Knee = flexion ( Quads - Rectus femoris , Vastus laterals )
Ankle = dorsiflexion ( Gastroc , soleus )

Contraction = Eccentric ; Same muscles as the up phase but contracting eccentrically to slow down

Question 5

Vertical Jump ; Down phase and load “ preparing for take off “
- Action at the arms when swinging back shoulder joint
- Action at the hip
- Action at the knee
- Action at thee ankle
- contraction

Answer 5

Arms Swinging back = shoulder extension ( latissimus dorsi , Teres major )
Action at the hip = flexion ( Rectus femoris / Sartorius )
Action at the knee = flexion ( bicep femoris , Semitendinosus- hamstrings )
Action at the ankle = dorsiflexion ( gastroc , soleus , posterior TDH )

Contraction = eccentric - slowing down ; same muscles for the up phase on too get on the box

Question 6

Vertical Jump “Up phase -Take off Leaping Upward“ Action at the hip
Action at the knee
Action at the ankle
Contraction type

Answer 6

Action at the hip = extension ( Rectus femoris / Sartorius )
action at the knee = flexion ( bicep femoris / Semitendinosus)
Action at the ankle = Plantarflexion ( gastroc - soleus )

Contraction is = concentric

Question 7

Landing Back down from Vertical Jump
Action at the Hip
Action at the knee
action at the ankle
Contraction

Answer 7

Action at hip = flexion ( Rectus femoris , Sartorius )
Action at the knee = flexion ( bicep femoris , Semitendinosus , Semimembranosus)
Action at the ankle = dorsiflexion ( gastro , soleus , posterior TDH )

Contraction = eccentric

Question 8

Overhand Throwing “ cocking/Wind up Phase “ + Antagonist
Girdle action
Joint action
Elbow
Wrist
Contraction

Answer 8

Shoulder Girdle = retraction ( rhomboids )
Antagonist = Serratus anterior

Shoulder Joint = External rotation ( Teres minor , infraspinatus )
Antagonist = Subscapularis

Contraction for the two above = concentric

Elbow = flexion ( Bicep femoris , Brachialis )
Antagonist = triceps

Wrist = extension ( extensor profundus )
Antagonist = flexor Digitorum profundus

Contraction for the two above = eccentric

Question 9

Overhand throwing “ follow - through “ + antagonist
Girdle action
Joint action
Elbow
Wrist
Contraction type

Answer 9

Shoulder girdle = protraction ( Serratus anterior , pec minor )
Antagonist = rhomboids

Shoulder joint = internal rotation - horizontal adduction ( Subscapularis , pec major coracobrachialis / deltoid )
Antagonist = Teres minor , infraspinatus

Elbow = extension ( triceps )
Antagonist = bicep brachii , Brachialis
Contraction = eccentric

Wrist = flexion ( flexor digitorum profundus )
Antagonist ( extensor digitorum )
Contraction - eccentric

Question 10

External Rotation Muscle Is and internal Rotation Muscle Is

Answer 10

Teres minor and Subscapulars

Question 11

Forward Arm Movement muscles

Answer 11

Pec major , deltoid , coracobrachialis

Question 12

Push up / Benchpress up phase
Action at girdle
Action at joint
Elbow
Wrist
Contraction

Answer 12

Girdle = protraction ( Serratus anterior , pec minor )
Joint = flexion ( pec major , anterior deltoid )
Elbow = extension ( tricep )
Wrist = extension ( extensor Digitorum )
Contraction = concentric

Question 13

Push up / Benchpress Down phase
Action at girdle
Action at joint
Elbow
Wrist
Contraction
* remember muscles will be the same but the contraction will be different to SLOW DOWN *

Answer 13

girdle = retraction ( rhomboids )
Joint = extension ( anterior deltoid , pec major )
Elbow = flexion ( tricep )
Contraction = eccentric

Question 14

Squat ; Sit to stand up phase
Action at hip
Action at knee
Action at ankle
Contraction

Answer 14

Hip = extension ( Glute max , bicep femoris )
Knee = extension ( Rectus femoris , vastus lateralis - quads )
Ankle = Plantarflexion ( posterior TDH , Gastroc , Soleus , Peroneus longus )

Contraction = concentric

Question 15

Squat ; stand to sit Down phase
Action at hip
Action at knee
Action at ankle
Contraction

Answer 15

Hip = Flexion ( bicep femoris , glute max )
Knee = Flexion ( Rectus femoris , vastus lateralis -quads )
Ankle = Dorsiflexion ( Posterior TDH, Gastroc , Soleus )

Contraction = Eccentric - Same muscles on the upper phase but its slowing down because gravity

Question 16

What Muscles are the same during their Up and down phases

Answer 16

Squat
Vertical jump
Push up/bench press ( Joint and elbow )
Kettlebell swing ( joint , elbow , knee and ankle )

Question 17

Pull Up Up phase
girdle action
Joint action
Elbow action
Wrist/hand action
Vertebrae action
Contraction

Answer 17

Shoulder girdle = retracted (rhomboids , trapezius )
Shoulder joint = adducted ( pec major , posterior deltoid , lat dorsi )
Elbow - Flexion ( bicep brachii , Brachialis , )
Wrist / hands = flexion ( FDS, FDP
Vertebrae = neutral ( erector spinae )
Contraction - concentric

Question 18

Pull Up Down phase
Girdle action
Joint action
Elbow action
Wrist action
Vertebrae action
Contraction

Answer 18

Shoulder girdle = retracted (rhomboids , trapezius )
Shoulder joint = adducted ( pec major , posterior deltoid , lat dorsi )
Elbow - Flexion ( bicep brachii , Brachialis , )
Wrist / hands = flexion ( FDS, FDP
Vertebrae = neutral ( erector spinae )
Contraction - eccentrically slowing down

Question 19

Sit up / crunch Up phase / down phase
shoulder girdle actions
Shoulder joint actions
Elbow actions.
Hip actions
Knee actions
Ankle actions
Vertebrae actions
Head action

Answer 19

Girdle= retraction
Joint =
Elbow = flexion ( bicep brachii , Brachialis )
Hip = flexion ( Rectus femoris , Sartorius , illiopsoas muscles )
Knee= flexion ( hamstrings - bicep femoris , Semitendinosus, Semimembranosus)
Ankle = Plantarflexion ( posterior TDH )
Vertebrae trunk = flexion ( Rectus adbomisc , internal and external obliques )
Head = flexion ( sternocledmastiod )