UPPER BODY EXERCISE PRESENTATION

upper body

exercises

to strengthen a volleyball player

DAQUIL, LAPURGA, LOSA, ROJAS, TIBAY

contents

introduction

Weights exercises

body weight exercises

conclusions

introduction

what to expect when playing volleyball?

Volleyball is a team sport invented by William Morgan in 1985. It is a game played by two teams composed of six players for each team. Players aim to make the ball touch the opponent’s playing area by hitting it toward the right spot. This sport is very versatile since it could be an indoor and an outdoor game. There are 6 basic strategies for this sport. Digging, setting, spiking, blocking, serving, and receiving. Players are expected to master and perform all of these 6 basic strategies. The muscles of the upper leg (gluteal, hamstrings, quadriceps), lower leg (gastrocnemius & soleus) shoulders (rotator cuff muscles & deltoids), forearm (extensors, biceps and triceps) and core muscles are utilized in this sport. Players should also master endurance and focus in order to perform well.

weights exercises

bench press

Benefits

It builds strength as well as encourages the growth of these muscles. It is a functional exercise that helps you with any daily activities that require pushing or carrying. The bench press can also help restore muscle balance for athletes that primarily use pulling muscles, such as in wrestling, rock climbing, and swimming.

Lever System

This type of exercise belongs to the second-class lever system. The shoulder joints act as the fulcrum, the barbell is the resistance or the load, and the effort lies in the triceps that causes to extend the arms upwards.

Role movers

• Prime movers (agonists) are the anterior deltoids, the triceps, and the pectorals/serratus.
• Antagonists are the posterior deltoids, the biceps, and the latissimus dorsi/rhomboids.
• Stabilizers are the erector spinae, lats, and rotator cuff

Movement of the joint

During the eccentric (lowering) phase, there is a horizontal shoulder abduction and elbow flexion. While on concentric (lifting) phase, there is still a horizontal shoulder adduction but the elbow joint now extends.

Shock Absorbing mechanism

The synovial fluid is a thick substance thats identified in important joints of the human body (such as shoulders, hips, elbows, wrists, knees, and ankles) and is most often in the knees. It acts as a lubricant, shock absorber and nutrient medium. The joint hyperlinks to the two ends of the bone together and allows them to hinge or pass through each other. On the other side, the articular surface of the bone is blanketed by the other cartilage, this is smooth structure of cartilage that is less dense and slicker to the other cartilage that also serves as a shock absorber for this exercise.

GOOD FORM VS. BAD FORM

Injuries in bad form

Rotator Cuff Tear

Shoulder impingement

Pectoralis major rupture

Standing dumbbell triceps exercise

Benefits

The standing dumbbell triceps exercise can be used to achieve a variety of goals. Its main benefit is the hypertrophy of the triceps that comes with the motion. It activates all three heads of the triceps which helps in strengthening the entire triceps. Aside from this, it provides minimal stress on the wrists and it can also improve your posture.

Lever System

This type of exercise belongs to the first class of lever system wherein effort is represented by the triceps, the elbow joint as the fulcrum and the weight of the dumbbell serves as the resistance

Role movers

• Agonist: Triceps brachii, extensors
• Antagonist: Biceps brachii, brachialis
• Synergists: Trapezius, deltoids

Movement of the joint

Flexion and extension of the elbow joint and flexion of the shoulder joint

Shock Absorbing mechanism

The elbow consists of three joints from articulation of the three bones namely the humero-ulnar joint, humero-radial joint, and radio ulnar joint. These are lined by articular cartilage, which is a thin, tough, flexible surface which acts as a shock absorber and cushion to reduce friction between the bones.

GOOD FORM VS. BAD FORM

Injuries in bad form

Neck strain

Triceps tendonitis

kneeling one arm row

Benefits

This exercise engage variety of muscle groups including entire back, shoulders, and arms (the latissimus dorsi, trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). The position creates stability and balance which allows you to freely focus on achieving the best contraction possible.

Lever System

Kneeling one arm row belongs to the third class of lever system where the fulcrum is the shoulder is the fulcrum, the effort is being primarily done by the lats to lift the weight up close to your body. If we look at the elbow joint, it is still in 3rd lever system but the biceps is now the effort.

Role movers

• Agonist: Latissimus dorsi, teres major and minor
• Antagonist: Pectoralis major, triceps
• Synergists: Trapezius, deltoids, brachialis

Movement of the joint

When the weight is being brought up closer to the torso, there is an extension of the shoulder joint and flexion of the elbow joint. During the downward motion, shoulder joint flexes along with the extension of the elbow joint.

Shock Absorbing mechanism

Articular cartilage is a soft tissue that distributes the loads in joints and transfers the compressive load to the underlying bone.

GOOD FORM VS. BAD FORM

Injuries in bad form

Rotator Cuff Tear

dislocated shoulder

Latissimus dorsi tear

Shoulder Press

Benefits

This is a great way to build hypertrophy and increase muscular activation within the shoulder region, as the dumbbells work to recruit new muscle fibers and increase movement coordination, similarly to other unilateral training benefits. You can increase the joint and movement integrity (if done correctly) by training the body to increase movement coordination.

Lever System

This type of exercise belongs to the third class of lever system wherein the shoulder joint form the fulcrum; the deltoid muscle is contracting, abducting the humerus which makes it the effort, and lastly thedumbbell as the load.

Role movers

• Prime movers (agonists) are the anterior deltoids and the triceps brachii.
• Antagonists are the latissimus dorsi and the biceps brachii.
• Both antagonist and agonist muscles are used for stabilization

Movement of the joint

During the upward movement, the shoulder joint is abducting, the scapula is at outward rotation, and the elbow joint movement is extension. But during the downward movement, the shoulder jointb is adducting and there is an inward rotation of the scapula and also, the elbow joint movement is flexion.

Shock Absorbing mechanism

The elbow consists of three joints from articulation of the three bones namely the humero-ulnar joint, humero-radial joint, and radio ulnar joint. These are lined by articular cartilage, which is a thin, tough, flexible surface which acts as a shock absorber and cushion to reduce friction between the bones.

GOOD FORM VS. BAD FORM

Injuries in bad form

Rotator Cuff Tear

dislocated shoulder

Weightlifter's shoulder

BODY weight exercises

Tricep dips

Benefits

The triceps dip is one of the best exercises for activating the triceps muscles in your upper arm. Furthermore, you must activate your core as you hold your hips off the ground. The triceps are used for pushing, and you will involve them in any daily activities that require pushing. If you participate in sports that use a lot of pulling action, you want to maintain strength in your triceps in order to prevent injury and muscle imbalances.

Lever System

This type of exercise belongs to the third class of lever system wherein the elbow joint form the fulcrum; the triceps makes the effort to lift the load of the body.

Role movers

• Prime movers (agonists) are triceps brachii during concentric movement.
• Antagonists are the biceps brachii during eccentric movement
• Synergists are the brachioradialis, pronator teres

Movement of the joint

During the upward movement, there is flexion in the shoulder joint while there is extension at the elbow joint. But during the downward movement, the shoulder joint is extending while the elbow joint flexes.

Shock Absorbing mechanism

In order to successfully dampen a short high power impact, muscles must first slow it down to engage the molecular mechanism of muscle viscosity. Muscle carries out two functions, acting first as a nonlinear spring to slow down impact and second as a viscous damper to absorb the impact.

GOOD FORM VS. BAD FORM

Injuries in bad form

deltoid pain

tricep tendonitis

MUSCLE STRAIN

Plank shoulder taps

Benefits

Plank shoulder taps is a very easy exercise to do but has many benefits. This exercise helps to reduce lower back pain, improves your posture and flexibility, and tightens your midsection. Doing shoulder taps exercise routinely, your shoulder strength will also increase and your stamina will definitely improve. And this can make it easier for you to continue to the next level of your work out.

Lever System

This type of exercise belongs to the third class of lever system when doing the taps wherein the elbow joint form the fulcrum; the bicep makes the effort to lift the load of arm.

Role movers

• Prime movers (agonists) are biceps brachii during concentric movement.
• Antagonists are the triceps brachii during eccentric movement
• Synergists are the brachioradialis, pronator teres

Movement of the joint

Elbow joint is in flexion when the right elbow moving for tap while the left elbow is at extension and vice versa.

Shock Absorbing mechanism

Shock absorption can be an independent driver of joint movement, it occurs in coordination with the action of muscles. As the joints move, the ligaments within them sense direction, speed and acceleration, and regulate the muscles to maintain balanced tension for joint integrity. Thus, in a normal joint, a rebound muscle will remain in a mild state of tension in preparation for shock absorption, increase activation during the process, and fully activate once the bottom point is reached.

GOOD FORM VS. BAD FORM

Injuries in bad form

Performing any plank variation like plank shoulder taps is really important to have the correct form before adding intensity because doing this without a solid core and neutral position, with glutes and quads engaged can lead to compensations, injury, or pain down the road and you just won’t get your desired results, which can be frustrating, and slows down your progress.

Diamond push-ups

Benefits

The diamond push ups has a lot of benefits. This includes increased upper body strength, increases arm size and strength, increased shoulder size and strength, increased core strength and stability and increased athletic performance.

Lever System

This type of exercise belongs to the second-class lever system. Your feet act as the fulcrum, your body weight is the resistance, and the effort is applied through the hands pressing against the ground.

Role movers

• Prime mover (agonist) is the pectoralis major
• Antagonists are the trapezius, deltoid, rhomboids
• Synergists are the triceps and anterior deltoids

Movement of the joint

Elbow joint- Flexion and extension Shoulder joint- Transverse extension and transverse flexion

Shock Absorbing mechanism

The elbow consists of three joints from articulation of the three bones namely the humero-ulnar joint, humero-radial joint, and radio ulnar joint. These are lined by articular cartilage, which is a thin, tough, flexible surface which acts as a shock absorber and cushion to reduce friction between the bones.

GOOD FORM VS. BAD FORM

Injuries in bad form

elbow pain

lower back pain

Shoulder pain

Russian twist

Benefits

It is a simple and effective way to tone your core, shoulders, and hips. It’s ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement. It strengthens the rectus abdominis, internal obliques, the external obliques, and the lower back. Strengthened abdominal muscles help prevent slouching and promote a good posture that is why doing a Russian twist is really good exercise for everyone except if you are pregnant.

Lever System

Russian twist is in the third lever system. Your hips act as the fulcrum, your effort is done by the core muscles to lift the upper body upwards.

Role movers

• Prime mover (agonist) is the rectus abdominis
• Antagonists is the erector spinae

Movement of the joint

In doing russian twist, twisting of the body is rotation. Medial and lateral rotation of the lower limb at the hip involves turning the anterior surface of the limb toward the midline of the body (medial or internal rotation) or away from the midline (lateral or external rotation).

Shock Absorbing mechanism

According to Avneesh Gupte, the way vehicles need shock absorbers to dampen the sudden and rapid motion we need the spinal discs which act as shock absorbers in our body. These discs are one of the most important parts as they absorb any strong impact caused due to movements providing stability to the body. Spine plays an important role bearing most of our body weight. It protects the spinal cord and helps us in standing erect and also in our movements. The spinal discs have the tough fibrous tissue in the center which acts as the shock absorbers.

GOOD FORM VS. BAD FORM

Injuries in bad form

Russian twist can lead to back pain, some of which can be managed and some that will require professional health care. The problem is that the Russian twist places a great deal of shearing stress on the spine’s disks, the shock absorbers between the bony vertebrae. The lower back is not designed to rotate. It’s primarily designed to bend forward and back (flex and extend) motion that’s determined by the facet joints that guide the motion of the spine.

CONCLUSIONS

Volleyball is one of the sports that requires speed and power at the same time. However, if you want to be an efficient volleyball player, these upper body exercises can help you out.Basic knowledge of their mechanism helps you to achieve the progression that you want. However, it is very vital to perform it in the correct way to prevent injuries.

did you know?

filipino players invented the skill "set and spike" at around 1917 and it was also known as the "filipino bomb"

THANK YOU!

References

• Heather Black. (2020). Very well fit. How to Do Triceps Dips Proper Form, Variations, and Common Mistakes. Retrieved from: https://www.verywellfit.com/the-chair-dip-triceps-exercise-3120734#:~:text=The%20triceps%20dip%20is%20one,daily%20activities%20that%20require%20pushing.
• Manpreet S. Tiwana; Margaret A. Sinkler; Bruno Bordoni. (2021). Anatomy, Shoulder and Upper Limb, Triceps Muscle. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK536996/
• Armen Sarvazyan, Oleg Rudenko, Salavat Aglyamov, Stanislav Emelianov, Muscle as a molecular machine for protecting joints and bones by absorbing mechanical impacts, Medical Hypotheses, Volume 83, Issue 1, 2014, Pages 6-10, ISSN 0306-9877, https://doi.org/10.1016/j.mehy.2014.04.020.
• Kevin Vandi. (2016). Competitive Edge Physical Therapy. Why Shock Absorption in Running is Not About the Shoes. Retrieved from: https://www.compedgept.com/blog/why-shock-absorption-in-running-is-not-about-the-shoes#:~:text=Shock%20absorption%20refers%20to%20the,and%20stance%20phase%20of%20gait
• Paul Rogers. (October 26, 2020). How to Bench Press Proper Form, Variations, and Common Mistakes. Retrieved from: https://www.healthline.com/health/exercise-fitness/bench-press-muscles-worked#:~:text=Other%20benefits%20of%20adding%20bench,sprinting%2C%20hockey%2C%20and%20football.

References

• Avi Silverberg. (April 13, 2019).Muscles Used In Bench Press (A Complete Guide). Retrieved from: https://powerliftingtechnique.com/bench-press-muscles/
• Christian Thibaudeau. (January 10, 2003). Bench Press Battlefield. Retrieved from: https://www.t-nation.com/training/bench-press-battlefield#:~:text=In%20the%20bench%20press%2C%20the,and%20the%20latissimus%20dorsi%2Frhomboids.
• Will Freeman Dunn. (December 6, 2017). The Bench Press; A Bio-Mechanical Assessment. Retrieved from: https://www.taylorsstrength.co.uk/the-bench-press-a-bio-mechanical-assessment/#:~:text=The%20primary%20joint%20actions%20that,Horizontal%20shoulder%20adduction%2C%20Elbow%20extension. https://web.cortland.edu/buckenmeyerp/neuro3.htm
• LON KILGORE. (November 15, 2017). Getting Some Leverage. Retrieved from https://journal.crossfit.com/article/getting-some-leverage-2
• Mike Dewar. (December 25, 2018). Dumbbell Shoulder Press – Muscles Worked, Variations, And Benefits. https://barbend.com/dumbbell-shoulder-press/
• David Novak, MD.(June 13, 2019) Guide to Shoulder Anatomy. Retrieved from: https://www.sports-health.com/sports-injuries/shoulder-injuries/guide-shoulder-anatomy