Podcast
Questions and Answers
What is the primary function of the anterior head of the deltoid muscle?
What is the primary function of the anterior head of the deltoid muscle?
Shoulder flexion
What muscle is responsible for shoulder abduction?
What muscle is responsible for shoulder abduction?
Supraspinatus
What is the function of the latissimus dorsi?
What is the function of the latissimus dorsi?
Horizontal abduction, extension, adduction, and medial rotation of the humerus
What are some common causes of shoulder injuries in gymnastics?
What are some common causes of shoulder injuries in gymnastics?
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Which of the following muscles stabilizes the scapula? (Select all that apply)
Which of the following muscles stabilizes the scapula? (Select all that apply)
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What is the primary function of the rectus abdominis?
What is the primary function of the rectus abdominis?
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The hamstrings are responsible for knee extension.
The hamstrings are responsible for knee extension.
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The function of the __________ is to compress the abdomen.
The function of the __________ is to compress the abdomen.
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What does the erector spinae muscles function as?
What does the erector spinae muscles function as?
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Which of the following is NOT a common injury of the shoulder? (Select one)
Which of the following is NOT a common injury of the shoulder? (Select one)
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What is the function of the quadratus lumborum?
What is the function of the quadratus lumborum?
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What muscle group is primarily involved in hip flexion?
What muscle group is primarily involved in hip flexion?
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Knee extension is a function of the gastrocnemius.
Knee extension is a function of the gastrocnemius.
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Study Notes
Shoulder Muscles
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Deltoid muscle has three heads: anterior, middle, and posterior
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Anterior head - shoulder flexion
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Middle head - shoulder abduction
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Posterior head - shoulder extension
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Pectoralis major
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Proximal attachment - Sternum and clavicle
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Distal attachment - Bicipital groove of humerus
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Function - horizontal adduction, bringing arm down from overhead (extension and adduction).
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Latissimus dorsi
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Proximal attachment - Bottom 6 thoracic vertebrae, all lumbar vertebrae, sacrum
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Distal attachment - Bicipital groove of humerus
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Function - horizontal abduction of humerus, bringing arm down from overhead, extension and adduction, medial rotation of humerus.
Rotator Cuff Muscles
- Causes of rotator cuff injuries - lack of physical preparation, overuse, overtraining certain skills, & lack of flexibility.
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Supraspinatus
- Proximal attachment - Supraspinous fossa
- Distal attachment - Top, proximal humerus
- Function - Shoulder abduction
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Infraspinatus
- Proximal attachment - Infraspinous fossa
- Distal attachment - Proximal posterior humerus
- Function - Shoulder extension, external rotation
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Teres minor
- Proximal attachment - Infraspinous fossa
- Distal attachment - Proximal posterior humerus
- Function - Shoulder extension, external rotation
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Subscapularis
- Proximal attachment - Subscapular fossa
- Distal attachment - Proximal anterior humerus
- Function - Internal rotation
Moving and Stabilizing Scapula - 4 Main Muscles
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Trapezius
- Proximal attachment - Base of skull to T12 vertebra
- Distal attachment - Spine of the scapula
- Function - Upper - shoulder elevation, Middle - shoulder retraction, Lower - shoulder depression
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Serratus anterior
- Proximal attachment - Anterior medial border scapula
- Distal attachment - Anterior ribs 1-8
- Function - Shoulder protraction
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Rhomboids
- Proximal attachment - Spinous processes T2 to T5
- Distal attachment - Medial border of the scapula
- Function - Scapular retraction
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Levator Scapulae
- Proximal attachment - Transverse processes of C1 to C4
- Distal attachment - Medial border of Scapula
- Function - Scapular elevation
Common Shoulder Injuries
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Rotator Cuff Atrains and Tears
- Prevention - Posture correction, and rotator cuff strengthening to help prevent impingement (Coaches should focus on good posture).
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Lateral tears (SLAP tear)
- Prevention - Posture correction, strengthening periscapular and shoulder area (Coaches should be mindful of skills that require shoulder dislocation such as Adler and Ring swings).
Trunk Muscles
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Core stabilizing
- Transverse abdominis - wraps around the spine for protection and stability (deepest abdominal muscle).
- Internal abdominal oblique - located under the external obliques, running in the opposite direction.
- External abdominal oblique - located on the side and front of the abdomen.
- Rectus abdominis - located along the front of the abdomen, often referred to as the "six-pack."
-Linea Alba - Attachments - Sternum (Tip of xiphoid process) to pubic bone. - Function - Attachment site for trunk muscles.
Abdominal Muscles
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Rectus abdominis
- Attachments - Sternum (& adjacent ribs) to pubic bone
- Function - Trunk flexion, Pelvis stabilization
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External oblique
- Attachments - Lateral ribs downward to anterior ilium, pubis & Linea alba.
- Function - Trunk flexion & rotation, Pelvis stabilization
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Internal oblique
- Attachments - Linea alba downward to lateral crest of pubis & ilium.
- Function - Trunk flexion & rotation, Pelvis stabilization
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Transversus abdominis
- Attachments - Linea alba to lower ribs, crest of ilium & to spine.
- Function - Compresses abdomen, Spine & trunk stabilization
Core Stabilizing Muscles in the Back
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2 main muscles in the back
- Erector spinae - Attachments - Iliac crest, all vertebrae to the base of the skull. Function - Trunk extension, anti gravity, Trunk stability, Important for back injury prevention.
- Quadratus Lumboarum - Attachments - Iliac crest to ribs. Function - Trunk lateral flexion (side bending), Trunk stability, Pelvis "hitching" (lateral elevation).
Back Muscles
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Multifidus muscles - thick deep muscles on both sides of the spine.
- Attachments - Transverse and spinous processes of vertebrae
- Function - Trunk lateral flexion (side bending), Trunk extension.
Hip Muscles
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Iliopsoas
- Attachments - Iliac fossa and lumbar spin, Femur
- Function - Flexion of the hip.
Hamstrings
- Proximal attachment - Ischial tuberosity
- Distal attachment - Posterior Proximal tibia (medial & lateral)
- Function - Hip extension , Knee flexion
Common Injuries in the Hip Area
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Hip flexor tendonitis
- Caused by repetitive forces on the hip flexor muscles.
- Prevention - Proper stretching, good techniques and enough physical preparation.
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Femoral Acetabular Impingement (FAI)
- Caused by abnormal forces and contact between the acetabulum (pelvis) and femur which leads to injury to the labrum (cartilage ring in the hip).
- Prevention - Proper stretching and landing mechanics, core strength and gluteus/hip strength.
Leg Muscles
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Quadriceps femoris
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Proximal attachment - Anterior Proximal femur (3 Vastus muscles), Anterior ilium (Rectus femoris)
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Distal attachment - Anterior proximal tibia (tibial tuberosity)
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Function - Knee extension, Hip flexion (Rectus femoris)
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4 individual muscles - Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius.
Lower Leg
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Gastrocnemius
- Proximal attachment - Posterior distal femur (medial & lateral)
- Distal attachment - Calcaneus
- Function - Foot plantar flexor (take off, point), Knee flexor.
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Soleus
- Proximal attachment - Posterior proximal tibia
- Distal attachment - Calcaneus
- Function - Foot plantar flexor
Common Leg Injuries
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Anterior Cruciate Ligament (ACL)
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Occurs with a "plant and twisting" injury
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Prevention - Focus on gluteus, hip, and hamstring strength, and practicing proper landing mechanics (avoid valgus/knocked knees landing).
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Medial & Lateral collateral ligament injuries (MCL, LCL).
- MCL - happens with landing forces inward (Medial) with the knees.
- LCL - happens with landing forces outward (Lateral) with the knees.
- Prevention - Focus on gluteus, hip, and hamstring strength, practicing proper landing mechanics (avoid valgus/knocked knees landing).
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Ankle sprains - "roll" their ankle
- Three grades:
- Grade 1 - Ligaments not disrupted, bruising and inflammation minimal, no pain with weight bearing.
- Grade 2 - Ligaments stretched but no tear, bruising and inflammation moderate, mild pain with weight bearing.
- Grade 3 - Ligaments completely torn, bruising and inflammation severe, severe pain with weight bearing.
- Three grades:
Ankle Sprain Prevention
- Physical preparation - focus on proprioception/single leg balance exercises, landing mechanics, and proper warm up and stretch prior to starting practice.
Remember This
- All gymnastics skills result from:
- muscles generating torques
- to move skeletal levers
- about joints (axes).
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Description
Test your knowledge of the shoulder muscles and their functions! This quiz covers key muscle groups including the deltoid, pectoralis major, latissimus dorsi, and rotator cuff muscles. Understand their attachments and roles in shoulder movements.
