Six Primary Movements

The muscles’ stretched starting position means that the individual sarcomeres of her muscles have less overlap

In this phase the athlete is standing in a neutral position holding the ball. The metatarsophalangeal and interphalangeal (great and lesser toes) are held at slight flexion pressed against the ground by an isometric contraction of the flexor halluces longus, flexor digitorum longus, flexor digitorum longus. The ankle is plantar flexed using an isometric contraction of the gastrocnemius and the soleus. The tibiofermoral (knee) joints are slightly flexed by a isomectric contraction of the quadriceps muscles (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius). The acetabularfemoral (hip) joint is held at a postion of slight flexion through an isometric contraction of the biceps femoris, pectineus, iliacus, and the psoas. The intervertebral (lumbar) joint is extended by an isometric contraction using the erector spinae. The atlantooccipital (cervical spine) joint is flexed by an isometric contraction erector spinae. Both scapulothroracic (shoulder girdle) joint is protracted by an isometric contraction of the serratus anterior and pectoralis minor. The glenohumeral (shoulder) joint is at internal rotation by an isometric contraction using the pectoralis major, latissimus dorsi, teres major, and the subscapularius. The humeroulnar (elbow) joint is at 90 degrees of flexion by an isometric contraction using the biceps brachii, brachioradialis, and brachialis. The radiocarpal (wrist left and right)

during these movements, the angles of those joints, as well as the muscles involved during the

Jumping (bilateral): Hip and knee is in extension, while ankle is in plantar flexion, and shoulder abduction and flexion while in the air.

Shoulder flexion/extension; Elbow flexion and extension; Use of the lower and upper back. Muscles involved include the latissimus dorsi, rhomboids, trapezius, deltoids and the pectorals.

1.lunges When you begin this exercise you may believe this exercise is rather difficult not because this motion is hard in fact its easy you just have bad balance. Balance is garnered through long stretching and deep breathing. The first stretch you want to begin with is the "Lunge quad stretch". when you are doing this exercise really dig deep and use those leg muscles.

Gymnasts can perform the stability ball pike, stability ball jackknife, slide plank, stability ball rollout, and front plank (Major, 1996). These exercises will help the gymnast be able to hold positions need for competition for a long duration of time. Gymnasts can also perform pushups, handstand holds, stand up on toe, stand toe raises, and bar dips to improve their muscular strength (Major, 1996). The exercises help improve individual muscles that will be used during the sport (Major, 1996). They also include movements that are used during the completion as well. The assistant exercises not only will help with movement, and strength, but will also help stabilize the joints (Major,

We recommend a class push-pull split workout to simplify your training and obtain faster results. You should organize your workouts according to pushing and pulling movements. An example of a push exercise would be chest, shoulder and triceps. A pull movement would be biceps, back, and hamstrings. The push-pull split workout allows you to hit the gym more often because the muscles you are working are not sore from overuse.

The left shoulder abduct concentrically by the deltoids to provide balance for the body. The cervical spine flex laterally sternocleidomastoid. The lumbar spine of the body flex laterally by concentric contractions of the rectus abdominis. The shoulder girdle adducted by isometric contractions of the middle trapezius, upper trapezius, and rhomboids. The elbow extends and flex by isometric contractions of the triceps brachii and biceps brachii on both sides. The wrist extends concentrically by the extensor carpi radialis longus, extensor carpi radialis brevis, extensor pollicis longus, extensor digiti minimi, extensor indicis, extensor digitorum, and extensor carpi ulnaris. The metacarpophalangeal and interphalangeal are extended by concentrically by extensor pollicis brevis, extensor pollicis longus, extensor digiti minimi, extensor indicis, and extensor digitorum on left and right side of the

The shoulder is a ball and socket joint which allows it a flexion and extension motion.

The six fundamental movements of major body segments are, abduction, extension, flexion, rotation, adduction, and circumduction. Abduction is the movement of a body part away from the midline, an example of that would be lateral raises using a dumbbell. Another example would be the lateral shuffle. It targets the muscles of the thighs, hips, and buttocks. An extension movement would be the return from flexion and an exercise for this would-be leg extensions. An example of a flexion movement is a hamstring stretch. Rotation is the circular movement of a body segment about a long axis and an example is when a tennis player hits the ball backhanded. Adduction is movement of a body part toward the midline. An example of this would be to use the

This arrangement means that muscles are able to work together, allowing for one limb to be straightened by one muscle and to be bent by the other. Muscles that bend a limb are called flexors and muscles that straighten a limb are called extensors.

Second we have extension, which is the opposite of flexion, causing an increase in angles between body parts. The best example exercise for extension would be leg extensions, which causes movement and extension at the knee in order to stretch and strengthen the legs.

Flexion is a decrease in the angle between two body segments. Flexion has a limited number of places that it can occur such

One of the functional resistance training exercises is “Multidirectional lunges”. To do a lunge the person should keep one leg in place and step out with the other leg to the front, back, and both sides until the knee reaches a 90-degree angle and your rear knee is parallel to the floor. This exercise can be with no weight and for three sets of 12 repetitions at the beginning. Then as the person improves he/she can hold a dumbbell in each hand to build even more strength.