Anatomical Script of the Squat Technique
Introduction
The squat technique is described as the King of all exercises (Bompa, 2002) as it is an effective exercise that works a variety of muscles including the gluteals, hamstrings, quadriceps and abdominals. This report focused on the lower limb muscles only. Understanding different types of movement is important for sport and exercise to help rehabilitate injuries of athletes. Coaches and trainers may find understanding the squat a good way to prevent injuries as it is an excellent way to build the muscles of the lower limbs.
The four main phases of the squat technique are the starting phase, the downward phase, the holding phase and the upward phase. The aim of this report was to fully understand the squat technique. This report explained which bones, joints and muscles are involved in the squat technique. Along with these, the roles of these muscles were detailed, along with the types of contraction of the muscles and movement of the body.
Starting Phase
In the starting phase of the squat technique all the muscles that are contracting are doing so isometrically. An isometric contraction is when the muscle is generating force, yet neither lengthening nor shortening. (Tortora and Derrickson, 2009).
Hip
The hip joint is a synovial, ball and socket joint. The hip is a third class lever, which maximizes speed, and consists of the articulating femur and ilium bones (Tortora and Derrickson, 2009). At the starting phase the hip is extended by the contraction in the gluteus maximus, which acts as the main stabaliser and holds the hip joint in position. This muscle originates on the iliac crest, coccyx and sacrum and inserts under the greater trochanter of the femur. The rectus femoris of the quadriceps contract causing the hip to be very slightly flexed (Martini and Nath, 2009). The Sartorius and Rectus Femoris contract to slightly flex the hip to bear the weight of the upper body; this muscle also causes the joint to be slightly abducted from the
The squat technique is described as the King of all exercises (Bompa, 2002) as it is an effective exercise that works a variety of muscles including the gluteals, hamstrings, quadriceps and abdominals. This report focused on the lower limb muscles only. Understanding different types of movement is important for sport and exercise to help rehabilitate injuries of athletes. Coaches and trainers may find understanding the squat a good way to prevent injuries as it is an excellent way to build the muscles of the lower limbs.
The four main phases of the squat technique are the starting phase, the downward phase, the holding phase and the upward phase. The aim of this report was to fully understand the squat technique. This report explained which bones, joints and muscles are involved in the squat technique. Along with these, the roles of these muscles were detailed, along with the types of contraction of the muscles and movement of the body.
Starting Phase
In the starting phase of the squat technique all the muscles that are contracting are doing so isometrically. An isometric contraction is when the muscle is generating force, yet neither lengthening nor shortening. (Tortora and Derrickson, 2009).
Hip
The hip joint is a synovial, ball and socket joint. The hip is a third class lever, which maximizes speed, and consists of the articulating femur and ilium bones (Tortora and Derrickson, 2009). At the starting phase the hip is extended by the contraction in the gluteus maximus, which acts as the main stabaliser and holds the hip joint in position. This muscle originates on the iliac crest, coccyx and sacrum and inserts under the greater trochanter of the femur. The rectus femoris of the quadriceps contract causing the hip to be very slightly flexed (Martini and Nath, 2009). The Sartorius and Rectus Femoris contract to slightly flex the hip to bear the weight of the upper body; this muscle also causes the joint to be slightly abducted from the
References: Bompa, T., Pasquale, M.D., Cornacchia, L. (2002) Serious Strength Training. 2nd ed. Champaign: Human Kinetics. Tortora, G.J, Derrickson, B. H. (2009) Principles of Anatomy and Physiology. 12th ed. Hoboken: John Wiley and Sons, Inc. Marieb, E. N., Katja, H. (2010) Human Anatomy and Physiology. 8th ed. San Francisco: Pearson Education, Inc. Seeley, R. R., Stephens, T. D., Tate, P. (2003) Anatomy and Physiology. 6th ed. New York: McGraw- Hill. Wynsberghe, D. V., Noback, C. R., Carola, R. (1995) Human Anatomy and Physiology. 3rd ed. United States of American: McGraw- Hill. Martini, F. H., Nath, J. L. (2009) Fundamentals of Anatomy and Physiology. 8th ed. San Francisco: Pearson Education, Inc. [Word Count: 1615]