HST071 Human Reproductive Biology

Question: Write a report on Squat excercise. Answer: Single Leg Squat The Movement The suspended single leg squat requires a suspension trainer as an assistance aid for making for making the exercise achievable. It is necessary to stand facing the suspension trainer, holding the handles with a light neutral grip. One leg is lifted from the floor, pointed in front of the body. It is necessary to squat down on one leg, until the squatting leg is parallel to the ground. It is necessary to push back up to the starting position and the entire process is repeated. Benefits This squat requires serious stability and control; hence the lower body strength is developed by this squat. It helps to fire up the small muscles of the body, that can be helpful to avoid injury. Muscles used Quadriceps Hamstrings, gluteus maximus and calves. Common injuries Single legged squats might lead to ACL tears, which is one of the common squat injuries. Single leg squats are the potential risk factors for lower extremity injuries. ACL tears can occur due to contact or the non-contact injury mechanism resulting from the pivot of a knee. An increase in the knee flexion angle at the time of the single leg squats can cause stress on the patellar tendon. The single leg squat is associated with asymmetric shifting of weights causing injury in the lower extremities. Single leg squats should be avoided during any kind of knee rehabilitation, as the body posture at the time of this exercise is vertical and might set the entire body weight on the knees and there is a very little room for the hip flexion. Another problem that can be caused is the lower back injury. At the time of this exercise, the pelvis tends to curl under causing a weakness in the gluteal muscles and creating excessive pressure in the lumber discs. Tip 1 Knee alignment Toes have to be aligned with the knees. Two of the common mistakes are the internal rotation and the external rotation during the single leg squats. Knees in problem The knee had to be pointed straight and not inside. It causes excessive stress in the ligaments. Knee out problem Knees should not be aligned outside and should be pointed straight in the front. Tip 2 Postural position Correct positioning of the postural area in the single leg squats is related to the stability of the knees as it has a direct relation with the function of the hip and the shin angle. A correct positioning helps to put the centre of gravity correctly over the weight bearing leg. Adopting a proper posture would also help to engage the anterior core muscles and engagement of the hips in the appropriate pelvic position. Finally correct posture will assist in the alignment of the torso with the shins and will help to create correct angles for the levers of the knees for completing the squat.

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HST071 Human Reproductive Biology

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