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 rectus abdominis, often called the six pack, and the external
obliques V commonly targeted with diagonal or oblique
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the eye, especially in individuals with low body fat (photo 1,
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electrodes placed on study participant).
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impossible, to test using surface EMG because they reside
under, and are occluded by, the rectus abdominis and external
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Figure. Muscles of the abdominal wall. Asset provided by Anatomical Chart Co.
VOL. 17/ NO. 4
!"#$%&% % % %'()*$#")+,-%*"%.$%/,+0121*$*% % %
reported on a research project titled, ‘‘N
Crunch on Ineffective Ab Exercises’’ (1).
by this ‘‘new’’ EMG research, health
moderated their approach to abdominal ex
‘‘full’’ (flexion) and ‘‘straight leg’’ sit-
anchored (by a partner or sit-up board)
partial curl-ups and unanchored feet (3).
‘‘crunch,’’ the increased use and popularit
the sit-up was further bolstered by research
crunch was more spine friendly compared
processors. Soon after came the marriage
large (physical therapy) Swiss or stability
served to increase the intensity of the cru
intensity to the rectus abdominis, by close
exercise trainers became more sophistic
exercise, EMG studies, directed more tow
ity, became increasingly available. For ins
maneuver was found to be tops at acti
obliques, and ‘‘hip-ups’’ were shown to b
more distal areas of the abdominals (8,24)
In sports medicine circles, certified a
physical therapists began teaching athlete
‘‘hollow’’ (out) their abdominals based o
research V research that pointed to the
muscles, especially the transverse abdo
stiffening and stabilizing of the low spine
in those with back pain (20).‘‘Drawing in
ingly popularized and advocated in the ge
particularly by the Pilates method. Howeve
has become a hotly debated abdominal
validity is questioned in general fitness a
Also at the forefront remain questions and
skepticism about the validity of the Pilates
standing exercise maneuvers prompting o
ACSM’s HEALTH & FITNE
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Posturales (hipertónicos) Fásicos (hipotónicos)

• Triceps surae • Tibialis anterior
• Hamstrings • Gluteus maximus
• Adductors • Gluteus medius
• Rectus femoris • Rectus abdominus
• Tensor fascia latae (TFL) • Lower / middle
• Psoas trapezius
• Erector spinae • Longus capitus and
colli
• Quadratus lumborum (QL)
• Pectoralis
• Deltoids
• Upper Trapezius
• Digastrics
• Sternocleidomastoid
!"#$%&% % % %'()*$#")+,-%*"%.$%/,+0121*$*% % % %30,45%67"8(1".%9":%
pain provocation was allowed at any time when performing the
exercises. All exercises included in the two rehabilitation proto-

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cols are explained in figures 1–6 and shown in online supple-
mentary videos 1–6.

Outcome
O'(-6+;#.'( TU+/#,6+(
The main outcome is time to return, that is, time needed from
the incidence of injury to full participation in football team
training and availability for match selection. Also occurrence of
reinjuries was registered during a 12 months period after return.

6.% =0,=C-1+,% *"% .$% 1*")+1B2$21C)% *"% .$-% $.+"0$21,)"-% *".% +,),%
If a reinjury occurred, the responsible medical team was to
immediately contact the study leader so that the same procedure
as for the original injury could be repeated. The full 1-year
=,-+(0$.% "-% -$E"0% 8("% "-+0(2+(0$-% +")"#,-% 8("% "-+10$0% :% 8("%
follow-up period was completed by all players in the study.

"-+0(2+(0$-%+")"#,-%8("%=,+")21$05%
Statistical analyses
All statistical analyses were conducted with SPSS V.19.0 software
(SPSS Inc, Chicago, Illinois, USA). Shapiro-Wilk W tests showed
;,-% #,*".,-% $)+1"2,)C#12,-% ,% 1)"B2$2"-G% ()$% >"7% $=0")*1*,-%
that the data were not normally distributed. The Mann-Whitney
U test was performed to investigate differences in age, height
="0="+($0])%".%*"-"8(1.1E01,5%
and mass as well as MRI and palpation measures. A χ² test was
applied to investigate differences in proportions of injury type

Figure 7.

on left. While balancing on elbows and feet, the subject (right) for one beat and then returns to parallel for
Figure 1 L-1 ‘The Extender’. The player should hold and stabilise the
raises the top leg into abduction (right) for one beat one beat. (Figure 7)
thigh of the injured leg with the hip flexed approximately 90° and then
and then lowers leg for one beat. Subject maintains
!"#$%&% % % %'()*$#")+,-%*"%.$%/,+0121*$*%
perform slow knee extensions to a point just before pain is felt. Twice %
plank position throughout all repetitions (Figure 6). % %30,45%67"8(1".%9":%
7. Single Limb Bridging on Stable Surface: Start
with subject in hook-lying position (left). The sub-
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The Back Squat
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Figure 11. Correct frontal knee position.
Knee valgus can be identified by obser-
POSICIÓN DE LA RODILLA
vation of the medial aspect of either
knee passing the medial malleolus from
the anterior perspective during any
phase of the squat (Figure 12).
Frontal Knee Position Deficits Summary
Neuromuscular: Active valgus during
the back squat; increased hip adductor
activation without adequate posterior
chain control and recruitment may
lead to knee valgus.
Figure 11. Correct frontal knee position.
Knee valgus can be identified by obser-
correcto incorrecto
vation of the medial aspect of either
knee passing the medial malleolus from
the anterior perspective during any
phase of the squat (Figure 12).
Frontal Knee Position Deficits Summary
Neuromuscular: Active valgus during
the back squat; increased hip adductor
activation without adequate posterior
chain control and recruitment may
lead to knee valgus.
Figure 12. Incorrect knee position.
!"#$%&% % % %'()*$#")+,-%*"%.$%/,+0121*$*%
Strength/stability: Posterior chain
weakness which leads to passive valgus
during squat motion.
Mobility: Hip immobility that restricts
knees from avoiding valgus position
during squat.
TIBIAL TRANSLATION ANGLE
As a general rule, increased anterior
tibial translation increases torque
about the knee joint (16). Although this
observation has led some practitioners
Strength/stability: Posterior chain
weakness which leads to passive valgus
during squat motion.
Mobility: Hip immobility that restricts
knees from avoiding valgus position
during squat.
TIBIAL TRANSLATION ANGLE
As a general rule, increased anterior
tibial translation increases torque
about the knee joint (16). Although this
observation has led some practitioners
% % %30,45%67"8(1".%9":%
to caution against allowing the knees t
travel past the toes, there is no know
evidence that a defined point exis
whereby injury risk exceeds the poten
tial benefits during the squat exercis
Moreover, a conscious effort to restric
forward translation has been shown t
increase forward trunk lean, resultin
in significantly greater forces at th
hip and spine that place these join
at greater risk of injury (16,23). Thu
on the proviso that feet remain firm
to caution against allowing the knees
travel past the toes, there is no know
evidence that a defined point exis
whereby injury risk exceeds the pote
tial benefits during the squat exercis
Moreover, a conscious effort to restri
forward translation has been shown
increase forward trunk lean, resultin
in significantly greater forces at th
hip and spine that place these join
at greater risk of injury (16,23). Thu
on the proviso that feet remain firm
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 between the ischial tuberosity and the lateral epicondyle of
the tibia. A single pregelled, disposable electrode (Ag-Ag Cl,
Métodos
Quinton Quick Prep, Quinton Instruments Co.,yBothell,
formas de entrenamiento de la flexibilidad
WA)

%&5%;$%="02"=21C)%2,0=,0$.G%2,0=,0$.1*$*G%E,*:%$a$0")"--%
was placed on the spinous process of the seventh cervical
vertebrae to serve as a reference electrode. To reduce inter-
electrode impedance and to increase the signal-to-noise ratio, Arnason et al.
local areas of the skin were shaved and cleaned with isopro-
Dos métodos
O'(V%,'X'/*12( J+;*.':*%2;6+(
pyl alcohol before placement of the electrodes.
Signal processing. During each isokinetic assessment,
all signals were sampled at 2 kHz and recorded simulta-
neously with a Biopac data acquisition system (MP150WSW;
Biopac Systems Inc.) interfaced with a laptop computer
(Inspiron 8200; Dell Inc., Round Rock, TX) using proprietary
software (AcqKnowledge version 3.7; Biopac Systems Inc.).
The torque and EMG signals were recorded, stored, and processed

Por movimiento Por estiramiento

N&(K,&$/)
dinámico estático

• Ejercicios gimnásticos
por movimientos
circulares y de balance Fi
(flexión – extensión) str
kn
• Movimientos repetitivos Fig. 2. Warm-up stretching exercise. The players were in-
sid
ac
structed as follows: ‘‘Use support, preferably from another th

Estiramiento pasivo Estiramiento por

co

0*4KC$/)
(progresivo)
• Estiramiento ligero
nterior (A and B) and posterior (C and D) muscles of the thigh. (5” a 10”)
• Estiramiento intensivo
(15” a 30”)
http://www.acsm-msse.org • Estiramiento dinámico
(3 a 4 movimientos
player. Allow your ankle to relax. Press your heel against the
ground for 5–10 s to activate the hamstring muscles, then fo
to
tensión y relajación
relax and use your hand to straighten out your knee. Hold
the stretch for about 20 s. If necessary, bend forward slightly no
at your hip until you feel the stretch in the hamstrings, but be fro
sure to keep your back straight. Stretch each leg three times pu
before every training session throughout the season.’’ Re-
produced from Bahr and Mæhlum (2004) with permission pr
• Contracción – relajación from the publisher (rLill-Ann Prøis & Gazette bok). co
th
• Contracción isométrica de to prepare for maximal effort. The flexibility
of motion,
du
co
training program was prescribed for all teams in Norway
los músculos (5” a 7”),and Iceland during the 2001 season (Fig. 1), and was based on
a partner contract–relax stretching exercise (Fig. 3). The teams
relajación (3” a 7”) y were asked to do this exercise after training three times per In
week during the preseason period and one to two times during H
estiramiento (10” a 15”)
the competitive season. The purpose of this program was to co
increase maximal range of motion through systematic stretch- m
ing over time. The eccentric strength training program was
prescribed for the Icelandic teams during the 2001 and 2002
Oc
sp

dicine. Unauthorized reproduction of this article is prohibited.

de “resorte”, seguidos seasons and for the Norwegian teams during the 2002 season
(Fig. 1). The program was based on the Nordic hamstring
wh
Th
por ejercicios de lowers exercise (Fig. 4). After a 5-week introductory period
with gradually increasing load, as described in detail by
str
th
estiramiento) Mjølsnes et al. (2004), the exercise prescription was three
sets of 12, 10 and 8 repetitions, respectively. This program
re
et
has been shown to increase eccentric hamstring strength oc
(Mjølsnes et al., 2004). The teams were asked to use the fro
program during training three times per week during the er

42
FLEXIBILIDAD ARTICULAR FLEXIBILIDAD MUSCULAR

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Prof. Ezequiel Rey
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Table 1
Common massage techniques, application, and purposes

Massage
technique Description Application Purpose

Effleurage Smooth gliding motion Light pressure at the Soothe sore muscles, relax the
over the skin following beginning of treatment athlete, increase tissue
the contours of the to heavier deeper temperature, increase local
body pressure toward the circulation
end of treatment

Petrissage Kneading motion where Tissue is carefully lifted, Loosen muscle

tissue is compressed kneaded, and spasms/adhesions,
and lifted away from compressed increase local circulation,
underlying structures then released reduce muscular
swelling and tone

Tapotement Repeated rapid hand Rapid hand striking with May stimulate muscle tissues
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 Eff
or t Time
:H
ow ople

Solo
Alone in a mass
pe

Fast

Partne
t ith
Fo he b

Gro
Slo
rce W
od

w
y

ups

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Str

rs
m

tw
ov

on
es

Un
een
g
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iso
ht

g
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m irr
rou
un

a o
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w

on

t ch rin
d

ps

tra

in g /
g
fo
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st
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e ad in

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ing g

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ling
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a

an mp
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in
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d in
g
nt

l g
a
ing

n
Gen Arou

di
eral w nd

ng
spac Tra eigh
e Drib nsf t

ip s
b ling err
Up /dow
in

Relationsh
g Surrou
n Balan
nding
Volleying cing

nd /or people
Forward/
Directions

Meeting /parting
backward Manipulative Nonmanipulative
Striking
Rolling
with rackets
ft
h roug
Right/ le ting
Along /th

o b je c ts a
Twis
g
ikin g-
kwis
e/
wise Str th lon hind e
Cloc terclock w ndled ents
i Locomotor ing nt / b
In fro
u n ha plem
n
c o Tur

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im
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g far
ar /
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od
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e
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er

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nd

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al ica
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gh

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m m
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t
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za

es
w

ys
Far/near
Zig

(flo
Narro

W
Large

or / s
air) art
odyp
E x te n Of b
sio n s

Figure 3.1 Movement analysis framework (wheel) depicting the interaction of movement concepts and skill themes. An “interactive” wheel is
located inside the back cover of this book.
 As children become ready, they begin to combine skill ment concepts are defined and thoroughly explained
themes and movement concepts into the movement in Parts 3 and 4.

Table 3.2 Movement Concepts*

Space Awareness Effort
(where the body moves) (how the body moves) Relationships

Location: Self-space and general space Time: Fast /slow Of body parts: Round (curved), narrow, wide,
Sudden/sustained twisted, symmetrical/nonsymmetrical
Directions: Up/down
Forward/backward Force: Strong/light With objects and/or people: Over/under, on/off,
Right /left near/far, in front /behind, along/through,
Clockwise/counterclockwise Flow: Bound/free meeting/parting, surrounding, around, alongside
Levels: Low/middle/high With people: Leading/following, mirroring/
Pathways: Straight /curved matching, unison/contrast, alone in a mass,
Zigzag solo, partners, groups, between groups

Extensions: Large/small
Far/near

*This table represents many of the movement concepts taught in elementary school physical education. It is not meant to be all-inclusive, but to provide examples of
movement concepts.
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