Muscle 5: Targeted Exercise

Note – Directions and diagrams for all the muscle exercises are shown in the Appendix tab.

Target Muscles and EMG Activity in the Hip

Aim

To study the EMG activity in specific Target muscles that work in conjunction to strengthen the hip and gluteus muscles.

Procedure

READ THIS FIRST

You will be doing the following during this exercise:

• Before the recording begins, read and understand all the exercises that need to be performed during this lab activity.
• Make sure you have no known hip, lower back or knee injuries, issues or problems.
• All exercises will be performed in the same manner.
• Each exercise will be held for 4 seconds.
• There will be a 4 second rest period between repetitions (reps)
• Each exercise will be performed for 5 reps.
• A metronome or timer can be set for doing the exercises appropriately.
• You can place the REACH in your pocket or on the table top near where you are doing the exercising.

1. Bilateral Bridge – Target = Gluteus medius
1. Before starting the recording, type "Bilateral Bridge", in the Mark box. Get into position to perform this exercise.
2. Click the Record. Click on the Mark button.
3. As soon as the record button is clicked, complete the 5 reps of the "Bilateral Bridge" exercise.
• Make sure to engage core muscles and follow the directions as shown in the Appendix.
4. After the 4 second rest period after the 5th rep, click Stop.
5. Click AutoScale on all channels to show the complete EMG activity.
6. The recording should look similar to what is shown below.
7. Click File ---> Save As, name the file "TargetExercise", and save your data to your LabScribe Data folder on your Desktop.

2. Standing Leg Abduction – Target Muscle = Tensor fasciae latae
1. Repeat steps 2 – 5 above for Standing Leg Abduction.
2. Click AutoScale on all channels to amplify signals. The recording should be similar to the image below.
3. Click on the Save button to save the data file.

3. Clam - Target Muscle = Gluteus medius
1. Repeat steps 2 – 5 above for the Clam.
2. Click AutoScale on all channels to amplify signals. The recording should be similar to the image below.
3. Click on the Save button to save the data file.

4. Side-Step - Target Muscle = Gluteus medius
1. Repeat steps 2 – 5 above for the Side-Step.
2. Click AutoScale on all channels to amplify signals.
3. Click on the Save button to save the data file.

5. Standing Hip Extension – Knee Extended – Target Muscle = Gluteus medius
1. Repeat steps from above for the Standing Hip Extension.
2. Click AutoScale on all channels to amplify signals. The recording should be similar to the image below.
3. Click on the Save button to save the data file.

6. Forward Step Up - Target Muscle = Gluteus medius
1. Repeat steps from above for the Forward Step-Up.
2. Click AutoScale on all channels to amplify signals. The recording should be similar to the image below.
3. Click on the Save button to save the data file.

Lying Leg Abduction (Side Leg Lift) – Target Muscle = Tensor fasciae latae
1. Repeat steps from above for the Standing Leg Abduction except, lie on a mat on your side, lift the leg away from you towards the ceiling.
2. Click AutoScale on all channels to amplify signals.
3. Click on the Save button to save the data file.

Data Analysis

1. Click on the down arrow to the right of the Mark Button and click the mark for Bilateral Bridge. This will bring you right to the section of data when the bilateral bridge was being performed.
2. Use the “two mountain” icon so all 5 reps appear on the Main window. You may have to click it twice.
3. Click on the Analysis icon on the toolbar.

4. The values for Abs. Int. and T2-T1 for each muscle are seen in the table across the top margin of each channel.
5. Click and drag the cursors to be on either side of one EMG contraction on the Tensor fasciae latae muscle. Place them to they are exactly 4 seconds apart. Use your right and left arrow keys on your keyboard to do this. See examples below.
6. The values for Abs. Int. and T2-T1 on the channels are the relative amounts of the EMG activity and the 4 second duration during which the EMG burst occurred.
• Record the values from BOTH muscles during the first EMG burst on a data table.
7. Use the mouse to move the cursors to beginning and end of the next EMG burst and measure and record the values for Abs. Int. and T2-T1 from BOTH muscles.
8. Measure the Abs. Int and T2-T1 for the EMG bursts from both muscles for the remaining three repetitions.
9. Calculate the average the values for the Abs. Int. taken from the muscles during the bilateral bridge exercise. Add the values and then divide by 5 to get the average. Enter the averages for BOTH muscles during the first exercise on the table.
10. Repeat the above procedure for analyzing the muscle activity for all the exercises the subject performed. Remember to measure the data for BOTH muscles.

Answer the following:

1. What muscle is activated most during each of the exercises? Is it the correct one?
2. Can the muscles be trained" to work the target muscle without involving the other muscles of the selected group?
• If so, how would you go about making sure the Target muscle is the one that is firing during a certain exercise?
3. If the other muscle besides the Target muscle was involved during an activity, how can you tell which muscle is doing the majority of the activity?

Exercises for Targeting Muscles

Note: These exercises should be performed only if you are in good health, with no lower back, knee, or hip injuries.

Exercises should be performed using correct body positioning as shown and explained.

Core muscle engagement is critical when doing all of these exercises.

	Bilateral Bridge Target Muscle = Gluteus medius Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Feet and knees should be approximately shoulder width apart. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders.
	Standing Leg Abduction Target Muscle = Tensor fasciae latae Hold on to a chair back to help balance. Keeping toes pointed forward, foot flexed, and leg straight, lift the foot off the ground and out to the side. Lower the leg without letting the foot or leg rest to complete one repetition.
	Clam Target Muscle = Gluteus medius While lying on your side, keep both knees bent and flex the hips to about 30 degrees. While keeping your heels touching and pelvis still, open your knees by contracting your glute medius. This is a slow, small and Target movement. You can place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
	Side-Step Target Muscle = Gluteus medius Place your feet front and shoulder width apart. Keep your feet in line with your shoulders, and face forward with your body weight evenly distributed over both feet. Shift your weight over one leg and take a step laterally (sideways) with the other leg. Keep your hips level during the movement. Try not to bounce up and down or sway side to side. Slowly shift your weight to the moved leg and bring the other leg inward to a new ready position and repeat.
	Standing hip extension (to the rear) with knee extended Target muscle = Gluteus medius Stand straight, facing a wall. Have your body as close to the wall as possible so that you cannot bend forward while doing this exercise. Stand on one leg, for better balance hold arms to sides. Keep other leg straight, pointing slightly back. Extend the hip to move free leg back. Return and repeat.
	Forward Step-Up Target Muscle = Gluteus medius Begin by standing in front of a 4” aerobic step, facing forward. Place one foot in the middle of the step. Step up as you balance your body for 4 seconds. Step down and repeat.
	Lying Leg Abduction (Side Leg Lift) Target Muscle = Tensor fascia latae Lie on the floor on your side. Keeping toes pointed forward, foot flexed, and leg straight, lift the foot off the ground towards the ceiling. Lower the leg without letting the foot or leg rest to complete one repetition.