A well-balanced exercise program is essential to maintain muscle strength and tone, which is essential for overall fitness. Strength exercises improve muscle function, and help develop stronger bones, tendons, and ligaments. Endurance exercises improve the cardiovascular system. Endurance activities enable the muscles to use energy more efficiently. This paper will look at exercises helpful for working specific muscles and muscle groups.
a) Quadriceps Lifts: The quadriceps muscle performs two functions: straightening the leg and raising it. Straight leg lifts can be used to strengthen the front of the quads and the rectus femoris (Getting Firm, 1987, p. 37). The lifts can be performed either while sitting on the floor with the back against a wall, or while lying on the floor flat on the back. The knee should be kept stiff to effect leg straightening, and the foot flexed toward the shin. The leg should be raised to a 45o angle and held there for a few seconds, then lowered but still keeping the heel a little off the floor. As strength improves, weights can be added to the ankles when the lifts are performed. The greatest stress on the quadriceps muscle in this exercise will be at the height of the lift, when it is at its maximum extension.
b) Quadriceps Extensions: These can be done either sitting down or lying flat on the floor with the calves and thighs at right angles to one another (p. 38). When sitting, the leg is lifted from the knee until it is at right angles to the body, then slowly lowered. When lying, the leg is straightened so that the toes point to the ceiling, then lowered slowly. Weights may be added at the ankle to increase strength. The maximum stress point will be at the mid range of extension, when the muscle is at its longest.
a) Gluteus medius: Raising the leg while lying on one side on the floor strengthens the gluteus medius, the second largest gluteal muscle, and a major thigh abductor (p....