Fitness Tips

 

Developing strength, muscle control, endurance and flexibility is not only important for a dancer, but it is the single most important aspect of maintaining good quality of life as we age. Staying fit is essential in preventing injury, loss of bone density, keeping your metabolism up, preventing certain types of diseases and a multitude of other problems associated with a sedentary lifestyle. While knowing your muscle groups is important, it is more important to understand their function. Once you know what *joint action* that a specific muscle performs, you will be able to target the muscle more effectively and achieve your fitness goals much sooner.This page is dedicated to providing you with accurate information on fitness and exercise and to dispel some of the myths that are floating around out there, as exercise should be effective, not a waste of time or even potentially dangerous.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

One of the most important things a fitness professional should understand isthe function of a specific muscle or muscle group. Every muscle performs ajoint action, in other words, the muscle either flexes a joint or extends it. I see far too many people doing exercises trying to target muscles that have nothing to do with the movements that they are performing. Below is a list of muscles and the joint actions that they perform. I hope thatthis will help you to begin a more effective workout program.

Remember that QUALITY is more important than QUANTITY. Any kind of training that ignores technique will get you results much more slowly and can put you at risk for injury. It is far better to perform one rep the right way--using perfect form-- than to do 10 the wrong way. And finally, if you are looking to tone, strengthen and build muscle mass, *more* weight, *less* repetitions will get you far better results...doing 500 reps with a 2 lb weight is just not going to do anything for you and you are wasting your time. (No, ladies...you are not going to "bulk" by using a heavier weight!)

 

When working your muscles, you always work against a resistive force. An important factor to consider when working with free weights or dumbells is that your weights are not the resistive force, but gravity is! Therefore, when using free weights, always work the muscle against gravity. For example, doing "butterflies" to work the pecs while in an upright position will not work them effectively. Gravity is pulling down while the muscles are moving forward. So you would have to change your position to a supine position (face up) on the floor or bench so that you are moving in the opposite direction of the pull of gravity.

 

Joint actions that your muscles perform

FLEXION: movement that shortens the anglebetween two bones. Most flexionmovements are forward movements. Majorexception is knee flexion.

EXTENSION: movement that increases theangle between two bones. Most extensionmovements are backward movements.Exception is knee extension.

LATERAL FLEXION: bending the spine to theside.

ABDUCTION: moving away from the midlineof the body.

ADDUCTION: moving toward the midline ofthe body.

ROTATION: medial or lateral movementaround an axis.

CIRCUMDUCTION: movement in which anextremety describes a 360 degree circle.

SUPINATION: the lateral rotation of theforearm, bringing the palm of the handupward. In this position, the radius and ulnaare parallel.

PRONATION: medial rotation of the forearm,with the palm in a downward position so theradius lies diagonally across the ulna.

DORSIFLEXION: movement that brings thetop of the foot toward the shin.

PLANTARFLEXION: movement that brings thesole of the foot downwards (as in pointingthe toes).)

DEPRESSION: downward movement of theshoulder girdle.

ELEVATION: upward movement of theshoulder girdle.

SCAPULAR ADDUCTION: backwardmovement of the shoulder girdle withscapulae pulled toward the midline.

SCAPULAR ABDUCTION: forward movementof the shoulder girdle with the scapulaepulled away from the midline.

 

PLANES

HORIZONTAL PLANE: divides the body intoupper and lower portions.(An example of thiswould be torso rotation.)

FRONTAL PLANE: divides the body into frontand back. (Abduction & Adduction occur in this plane.)

SAGITTAL PLANE: divides the body into rightand left. (Flexion & Extension occur withinthe sagittal plane.)

 

Muscle Groups and their Joint Actions

FUNCTIONS OF MAJOR MUSCLE GROUPS

 

Muscle: Rectus Femoris (Quads)

Function: Hip flexion (with illiapsoas) and knee extension (with vastusgroup--vastus lateralis, intermedius and medialis)

Exercises: Cycling, leg press machine, vertical jumping, stair climbing, jump roping,resisted knee extensions

 

Muscle: Gluteus Maximus (Butt)

Function:Hip extension and external rotation

Exercises: Squats, cycling, jumping rope, stair climbing

 

Muscle: Gluteus Medius & Minimus & Tensor fasciae latae (Outer thigh)

Function: Hip Abduction

Exercises: Side-lying leg raises

 

Muscle: Adductor Magnus and Adductor Brevis & Longus (Inner thigh)

Function: Adduction and external rotation and adduction, flexion & internalrotation, respectively

Exercises: Side-lying bottom leg raises, manual resistance adduction exercises,resisted adduction

 

Muscle: Gastrocnemius (Calf)

Function: Plantar flexion at ankle (as in pointing the toes)

Exercises: Hill running, jump rope, calf raises (with free weights), stair climbing

 

Muscle: Rectus Abdominus (the Abs)

Function: Forward spinal flexion (though the focus here is 'joint action', it isimportant to remember that the abs are responsible for torso stabilization and good posture)

Exercises: the old tried and true Crunches (with or without weights; go to the ABS page for more info) bent-knee sit ups, though it is important to know that when doing sit-ups, the hip flexors take over as you progress beyond a 45 degree angle, so I personally believe that you get better isolation of the abdominals with just crunches.

 

Muscle: External & Internal Obliques (front sides of the torso)

Function: torso rotation

Exercises:Twisting crunches (leading with the shoulder towards the opposite knee)

 

Muscle: Erector Spinae (back)

Function: Trunk extension

Exercises: Prone (face down) back extension exercises, dead lifts (NOTrecommended if you have a pre-existing back condition, or without the supervision of a certified trainer)

 

Muscle: Pectoralis Major (front of shoulders, upper chest area; specifically: Clavicle, Sternum)

Function: Flexion, adduction, internal rotation

Exercises: Push-ups, pull-ups, incline & regular bench press, climbing rope, throwing

 

Muscle: Deltoid (shoulder)

Function: Abduction (entire muscle), Flexion, internal rotation (anterior fibers),Extension, external rotation (posterior fibers)

Exercises: Lateral 'butterfly' exercises with free weights, over-head or 'military'press with free weights

 

Muscle: Latissimus Dorsi (back; specifically the area of lower six thoratic vertibrae, all lumbar vertibrae, crests of illium & sacrum, lower four ribs)

Function: Extension, adduction, internal rotation

Exercises: Chin-ups, rope climbing, rowing, any exercise that invollves pulling the arms downward against a resistive force as in 'lat' pulls on the machine

 

Muscle: Trapezius (back; area of occipital bone, spines of cervical & thoratic vertebrae)

Function: Elevation of scapula (upper), Adduction of scapula (middle), Depressionof scapula (lower)

Exercises: Upright rows, shoulder shrugs with resistance

 

Muscle: Rhomboid Major (back; upper region)

Function: Adduction & Elevation of scapula

Exercises: Chin-ups, supported free weight bent-over rows (Make sure that you arenot bending at the hip only; your knees should be bent and your "butt"out to distribute your weight more evenly, otherwise, you are putting unnecessary stress on to your lower back!)

 

Muscle: Biceps Brachii (upper arm, above the elbow)

Function: Elbow flexion

Exercises: "Curling" with free weights, chin ups (Use full range of motion whencurling. Keep your "tailbone" to the floor and make sure the only thing that moves are the elbows flexing and extending! Never use your back for momentum. It's obviously not good for the back, but it also won't do your biceps any good if another part of the body is doing the work for them!)

 

Muscles: Triceps Brachii (opposite the biceps)

Function: Extension at the elbow

Exercises: Dips on parallel bars, push-ups (you can easily do dips on a Reebokstep by placing your hands each side the hips; keep your fingers curled over the edge; if this bothers your wrists, place hand held weights each side the hips on the bench and hold on to the weights while doing the dips. You can also place some weights on to your lap to make it a little harder. Try to use three or four risers on each side of the bench for these.)