i really need help for an assignment. it askes to name the contraction phases, joints and muscles involved in the following exercises: biceps curl, seated row, press up, squat and calf raise. iv been searching everywehere. ne extra help would be great
Of course, I'd be happy to help you with your assignment! Let's go through each exercise and identify the contraction phases, joints, and muscles involved:
1. Biceps Curl:
- Contraction Phases: The biceps curl exercise involves two contraction phases - the concentric phase and the eccentric phase.
- Concentric Phase: This occurs when you curl the weight towards your shoulders, shortening the biceps muscle.
- Eccentric Phase: This occurs when you lower the weight back down, lengthening the biceps muscle.
- Joints Involved: The primary joint involved in the biceps curl is the elbow joint, as it facilitates flexion and extension.
- Muscles Involved: The primary muscle involved in the biceps curl is, as the name suggests, the biceps brachii. However, secondary muscles such as the brachialis and brachioradialis also assist in the movement.
2. Seated Row:
- Contraction Phases: The seated row exercise also involves two contraction phases - the concentric phase and the eccentric phase.
- Concentric Phase: This occurs when you pull the cable or handle towards you, squeezing your shoulder blades together.
- Eccentric Phase: This occurs when you extend your arms and return to the starting position.
- Joints Involved: The primary joints involved in the seated row are the shoulder and elbow joints.
- Muscles Involved: The primary muscles involved in the seated row are the latissimus dorsi (lats), rhomboids, and rear deltoids. Additionally, the biceps, trapezius, and forearm muscles also contribute to the movement.
3. Press Up (Push-up):
- Contraction Phases: The press-up exercise typically involves three contraction phases - the eccentric phase, the isometric phase, and the concentric phase.
- Eccentric Phase: This occurs when you lower your body towards the ground.
- Isometric Phase: This occurs when you hold the position halfway between lowering and raising your body.
- Concentric Phase: This occurs when you push your body away from the ground, returning to the starting position.
- Joints Involved: The primary joints involved in the press-up are the shoulder and elbow joints, as well as the wrists.
- Muscles Involved: The primary muscles involved in the press-up are the pectoralis major (chest muscles), triceps brachii, and deltoids. Additionally, the core muscles, including the rectus abdominis, obliques, and erector spinae, play a stabilizing role.
4. Squat:
- Contraction Phases: The squat exercise also involves two contraction phases - the concentric phase and the eccentric phase.
- Concentric Phase: This occurs when you stand up from a squatting position, extending your hips and knees.
- Eccentric Phase: This occurs when you lower your body down, flexing your hips and knees.
- Joints Involved: The primary joints involved in the squat are the hip, knee, and ankle joints.
- Muscles Involved: The primary muscles involved in the squat are the quadriceps (thigh muscles), glutes, hamstrings, and calves. Additionally, the core muscles, including the abdominal and lower back muscles, work to stabilize the spine.
5. Calf Raise:
- Contraction Phases: The calf raise exercise also involves two contraction phases - the concentric phase and the eccentric phase.
- Concentric Phase: This occurs when you rise up onto your toes, lifting your body.
- Eccentric Phase: This occurs when you lower your heels back down to the ground.
- Joints Involved: The primary joint involved in the calf raise is the ankle joint.
- Muscles Involved: The primary muscles involved in the calf raise are the gastrocnemius and soleus muscles, collectively known as the calf muscles. These muscles, located in the back of the lower leg, create the ankle plantar flexion movement.
Remember, the information provided above is a general overview, and individual variations may exist. It's always helpful to consult reliable sources and textbooks specific to exercise physiology to delve deeper into understanding these exercises.