Friday, August 22, 2014

Livestrong article- Muscles Used Heavily in Gymnastics

**I wrote this article for livestrong.com, along with several others over the years. They edit the articles down to the point that they are very generic, and require that the topic is very specific. 
They ask "experts" to write a short article with a title that is the very same as a question a person has asked livestrong.com. They also ask "experts" to make videos on topics that people have "googled." So the title of my video series may be "How do I lose weight using shake weight" or some other exercise trend. This is why I do not recommend the company (as well as other professionals i know). 
Recently, I noticed that they removed author acknowledgment, and I do not agree with that at all!

Introduction
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Many muscle groups are involved in the sport of gymnastics. When specifically rhythmic gymnastics.
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Rhythmic gymnastics is a sport in which individuals or teams combine elements of ballet, gymnastics, dance and apparatus manipulation to perform a routine. At times a gymnast may manipulate one or two pieces of apparatus, including rope, clubs, hoop, ball or ribbon, or perform "free" or with no apparatus in a floor routine. The participant who earns the most points, determined by a panel of judges, for leaping, balance, pirouettes, flexibility, apparatus handling, execution and artistic effect is the winner. There are many muscle involved in this sport; large muscle groups and small muscles required for manipulative skills are involved in every aspect of this activity.

Neuromuscular Control in the Rhythmic Gymnast
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Leaping involves many large joints in the body.
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To obtain high scores and combine all elements, a gymnast must have highly developed proprioreception and motor control, obtained through neurological development, through years of practice. The neuromuscular system must coordinate movements, and very fine control is required. Perfection in practice is essential for a translation into perfect performance, as the body will develop neurological pathways to control muscle with continual practice. Improper practice will translate into improper muscle recruitment. Performance will mimic practice. It is difficult to correct improper form after neurological pathways are developed. Knowledge of what muscle groups should be recruited is essential for success in rhythmic gymnastics.

Train Specifically to Improve Perfomance
Several muscles are used in rhythmic gymnastics. The sport requires fine control during manipulative skills, and a large range of motion at several joints in the body. The most important focus for the gymnast when examining which muscles to focus on is to train specifically for each event. Using principal of specificity in training, the neuromuscular system is vital to success. Train the muscles used in the correct way, using correct form, and the gymnast will be successful.

Trunk Movements and Muscles

Many parts of rhythmic gymnastics require a combination of joint movements and muscle contraction.
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Trunk flexion and extension commonly occur in the gymnast during many movements. Hyperextension of the trunk, using the erector spinae, or back muscles, is common. Flexion in the trunk will incorporate the rectus abdominus, or ab muscles. Lateral flexion and reduction are performed as the gymnast moves the spine laterally. The external and internal obliques are used in these movements. Increases in trunk strength will help increase core stability, which translates into improved performance.

Upper Body Movements and Muscles
Manipulative skills involve fine motor control and proprioreceptive feedback from the upper body. The fingers will move to manipulate the particular apparatus used by the gymnast at certain times. Intrinsic, small hand muscles play a large role in manipulating objects in rhythmic gymnastics. Larger muscles that control the wrist and fingers, such as the extensor capri radialis located in the forearm, will play a role in wrist and hand movements. The elbow will flex and extend, using biceps brachii, brachialis, and brachioradialis for flexion, and triceps brachii for extension. The shoulder movement will incorportate the deltoid, the lats or latissimus dorsi, as well as several smaller rotator cuff muscles. The shoulder girdle provides a base of support for shoulder movements, so muscles on your back, such as rhomboids and the trapezius, will be used. To improve the fine control needed in this sport, specific training and emphasizing correct form during practice are essential.

Lower Body Movements and Muscles
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Hyperextension of the hip is imporant to increase range of motion in leaps.
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A gymnast performs several actions in the lower body. As the gymnast moves laterally, hip abduction and adduction are performed. The hip abductors and adductors, such as tensor fascia latae, gluteus medius, gracilis, adductor longus, adductor brevis, and adductor magnus, perform these actions. Hip flexion and extension, as well as knee flexion and extension, and ankle dorsal and plantar flexion occur as the gymnast leaps. Dorsal flexion requires contraction of the tibialis posterior, located on the front of the shin, while plantar flexion will use agonist muscle gastrocnemius and soleus, the calf muscles. Hip flexors used are psoas major and minor, iliacus, and pectineus, which are located in front of the hip and on the front of the leg. In the back of the leg are the hip extensors, which extend the leg back during a leap.These include gluteus maximus, semitendinosous, semimembranosous and biceps femoris. Several large and small muscles are involved in the lower body. Training these muscles to have the correct form, through specifically practicing as you want to perform, will help optimize performance.

Key Concepts
  • neuromuscular
  • muscles and joints
  • rhythmic gymnastics
References
Resources (Further Reading)
User Bio

Kelly Brooks is a professor and Applied Physiology Lab director. She has worked in physiological and biomechanical research for more than eight years. She is certified by the American College of Sports Medicine (HFS), National Strength and Conditioning Association (CSCS*D) and the American Society of Exercise Physiologists (EPC). Brooks obtained her Ph.D. at the University of Alabama.

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