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Biomechanics• The study of forces and their effects on living systems (McGuinness)• Focuses on the mechanisms through which the musculoskeletal anatomy interacts to create movement (Harman)• The physical structure of bones, joints, muscles, and how the physical laws of motion govern that structure (Ellison)• Ie, How joints and muscles are supposed to work, at least according to academic textbooks
My Application of Biomechanics• HOW THE BONES AND MUSCLES OF THE SPINE HANDLE LOAD• HOW THE SHAPES AND CONNECTIONS OF THE JOINTS AFFECT MOVEMENTS• HOW THE MUSCLES APPLY AND RESIST FORCE THROUGH THE LIMBS• IN THE CONTEXT OF WORKING OUT OVER A LIFETIME, NOT A CONTEST OR PHOTO SHOOT
Terms regarding Length-tension• Most daily movements occur in a range around “resting length”: “favorable length-tension”• Active insufficiency: weakness when the target muscle is outside of favorable length• Passive insufficiency: weakness when the opposing muscle is overstretched and interferes with the target muscle contraction• Tenodesis: tendon action of muscle; a joint shifts to accommodate the overstretched muscle
Some examples of Exercises and L/TActive insufficiency Active insufficiencyLX, PO, SR, Row for lats,PR, Seated Heel Raise, Pullover stretch, flye stretch, LC stretch Favorable length Active insufficiency
Joint Function Follows Form• “A joint or articulation is any place where two bones meet or join…primary function is to join bones together while controlling the motion between them”• “Synovial joints …are subclassified into six different types according to the movements allowed and the structure of the joint: gliding, hinge, pivot, ellipsoidal, saddle, and ball and socket…few joints are exactly like the idealized representations…”
Law of the Lever• Effort x Effort Arm vs. Resistance x Resistance Arm• You don’t just lift weights; you lift weights applied through an external lever (RA)• You don’t just apply muscle effort; you apply it through an internal lever (EA)• The RA is always much longer than the FA;• So, for a given weight, the Muscle Effort is always disproportionately high• Or, reverse a nutcracker and tell me what happens.
Take home points• Lift with your legs, not your back.• Effective Range of Motion.• Balance: – Concern for Muscle and Joint Health – Intensity of the Set – Overall Metabolic ChallengeIt doesn’t help if your training is “Functional” and you’re not.
Coming soon: Congruent Exercise: Biomechanics for Better Weight Training• on Amazon: Moment Arm Exercise• Optimal Exercise Guide: Bodyblade Plus• www.youtube.com/optimalex• Consulting and training: 609-462-7722• email@example.com
Congruent Exercise• Chapter 1: Avoiding the Tragic “Accident”: Biomechanics You Need To Know• Chapter 2: Full Range of Motion and the Length- Tension Curve• Chapter 3: Functional Training: Purpose or Practice• Chapter 4: Shaping Muscle, or Straining Joints?• Chapter 5: Speed, Strength, and the Human Machine