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High Jump Exercise

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When jumping switching legs and arms switch as well. This engages the deltoids, triceps, biceps and the pectoralis major. The gluteus maximum is just one of three muscle that help straighten the hip joint and assists in shifting or switching of the legs during the jump. The hamstrings also help straighten the hips and assists with bending of the knee. The gastrocnemius, which is located at the behind the shin, also help with the bending of the knee and the soleus which is just located below the gastrocnemius helps flex the knee.

When performing a squat, the muscles worked are quadriceps, hamstrings, gluteus maximus, latissimus dorsi, internal oblique and abdominals. When performing the jump, the muscles worked/used includes the following, gastrocnemius, soleus, hamstrings, quadriceps and the gluteus maximus. This will develop lower body and core strength. In the world of sports this warmup could potentially increase acceleration and explosiveness. …show more content…

The quadriceps can be separated into rectus femoris, vastus lateralis and vastus medialis. The high knees will help improve flexibility on both the glute and quads. The continuous movement also increases heart rate, which can lead to potential increase in calories burned even though it is utilized as a warmup or a stretching exercise.

The purpose of this exercise is to stretch the hip muscles and joints, improving mobility, flexibility and strength. This reduces the soreness in the hips after the exercise and can decrease the chance of injuries. The muscle involved in this exercise include the hip adductors, hamstrings and the gluteus maximus. The gluteus is needed to be stretched as they help to extend the hips and hamstrings provide support of the knee by taking a way some stress of it. Weak knees can increase the chance of a knee

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762 Words | 4 Pages

My upper body goal was to achieve overall arm toning and the specific exercises I’ve done were bicep curls, tricep extensions, medicine ball slams, push-ups, man makers and tricep push-ups. All these exercises were done as an endurance workout so targeting several different muscle groups in my arm helped me get toned. Next, my lower body goal is to lose weight in my upper thighs and tone my gluteus maximus. The specific exercises that helped me achieve this goal were squat jumps, side leg pulses, donkey kicks, lunges, squat kicks and fire hydrants. These exercises worked my adductor longus, gracilis, gluteus maximus and gluteus minimus.

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749 Words | 3 Pages

The hamstrings action is knee flexion and hip extension, its origin is at the ischial tuberosity, its insertion is at the posterior aspect of the medial condyle of the tibia, and it is innervated by the sciatic nerve. To strengthen and stretch these two muscles, I would recommend that he lie flat on his back and put a resistance band at the arch of his foot. He should bring his knee to his chest, and then try to extend the leg against resistance. This will strengthen his quadriceps and hamstrings but the resistance band will also keep his knee from hyperextending from side to side. The gracilis’ action is adduction and internal knee rotation, its origin is at the pubic ramus, its insertion is at the medial surface of the tibia below the condyle, and its innervated by the femoral nerve and the obturator nerve.

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681 Words | 3 Pages

Another excise that could be carried out in the bent leg hamstring stretch. This should help to stretch the muscle fibres closer to hip, instead of the knee like the other exercise. Performing this stretch twice a day as well and performing 3 sets of 10 seconds should help to elasticise the fibres at the top of the hamstring. This should not be painful.

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1319 Words | 6 Pages

The particiapnts were given a five-minute rest period between each set. We provided a one- minute rest period between the squats (front and back). For five seconds the subject would maximally contract the knee extensors against manual resistance for 5 seconds, which is the same way we measured MVC. The participants would also be shaved when necessary for placement, which was something that we did not do (Gullett, J. C., Tillman, M. D., Gutierrez, G. M.,

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1043 Words | 5 Pages

Amazon 5 Bullet Points: GREAT FOR PRE OR POST WORKOUT: Useful for CrossFit, yoga and many other fitness programs, the double massage balls can be used to increase flexibility and range of motion before workouts. Also helpful for relaxing tense and sore muscles following intense workouts. EFFECTIVE SELF MASSAGE AND EASY PORTABILITY: The double massage lacrosse balls are 2.5” in diameter, the perfect size for effective, concentrated massage.

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1544 Words | 7 Pages

Use your healthy leg to straighten your knee until you feel a mild tension on the back side of your knee. Hold for seconds. Repeat times. Complete this exercise times per day. Exercise C: Knee Flexion, Supine Lie on the floor in front of a door frame with your heel and foot lightly touching the wall.

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1053 Words | 5 Pages

b. describe how the locking mechanism of the knee could contribute to these technique errors and how its negative effect could be minimized. The locking mechanism of the knee could contribute to these technique errors because of its automatic response when extending the knees while standing. When a person has hyper extended knees and their knee locks within the final 20 degrees of knee extension the person feels like their legs are perfectly straight. This is negative, because if you do not know you are doing something wrong or it feels right, it will be harder to fix.

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1537 Words | 7 Pages

The knee joint is one of the strongest and most important joints in the human body. It allows the lower leg to move relative to the thigh while supporting the body’s weight (Taylor, n.d.) as knee joint is one of the major weights bearing joint in the body. Knee joint plays an important role in our daily lives such as walking, running, sitting and standing. It allows physiological movement such as flexion and extension.

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1651 Words | 7 Pages

The data was taken using a Tandem Sport vertical challenger. At first, all of the participants were measured for their standing reach height by standing up against the wall and reaching as high as they can with their heel touching the ground at all times. The chart below displays the grouping of the free weights and the resistance bands for the study, as well as their standing reach height. After the standing reach height was taken, the initial vertical jumps were taken. To measure the initial vertical jump, the participants had to stand directly under the Tandem Vertical Challenger with their feet flat on the ground.

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716 Words | 3 Pages

The little girl I chose to observe was just over one and half. I did my observation at the Goodlife Fitness Jump program on Tuesday, October, 20, 2015. Around 6:15 her mother brought her in and sat her down at the picnic table with her snacks. I started paying extra attention to her because she was eating her gummies quickly. I’d noticed that she had put two in her mouth

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714 Words | 3 Pages

Finally, you should work on hurdle leg work to make certain that you stretch out your groin area before jumping hurdles so that you do not hurt yourself

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222 Words | 1 Pages

When performing a jump shot, I can better interpret and critique and view mechanics, from a sagittal perspective. Shooting a jump shot involves complete synchronization of the entire body. Once the ball is caught feet should be set, in a downward motion you lower extremity simultaneously flexed knees and hips, while your ankles are dorsiflexed. If the shooter is right-handed their left hand is the guided arm and the right hand is their dominant shooting arm. The position of the left shoulder prior to release of the ball, the elbow and shoulder is in a flexed position.

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309 Words | 2 Pages

To generate as much momentum that I could into my basketball shot, I had to stretch out, and use all my body segments, time my body segments, sequence my body segments and use full range of motion. By stretching out my muscles before performing the free throw, my muscles were able to contract with optimal force and therefore assist to generating maximum force and momentum. Using all of my body segments meant that

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1480 Words | 6 Pages

The results of this experiment support our hypothesis that a two-foot vertical jump did indeed generate a greater amount of impulse. However, we based our hypothesis on the assumption that a one-foot vertical jump would produce a lower amount of force in comparison to a two-footed jump on the basis of muscle use. Interestingly enough, that was not exactly the case. The average amount of force produced in a two-foot jump was 777.76 N, whereas a one-foot jump actually produced an average force of 889.38 N (Table 1 &2). However, when looking at the maximum force of both trials, the two-footed trial did in fact have the greatest applied force, which we had hypothesized.

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506 Words | 3 Pages

Vertical exercises are very important for those who want to improve the achievement of their jump or leap. Basically, sports minded people engage in these activities because they find them both beneficial and productive. However, not all exercises help you improve your chances in jumping or of slam dunking during a basketball game. Only some forms of exercise help to improve your vertical jump, and some of these are discussed in the following.

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