Exercise Physiology, Research Paper Example

This research project will diicuss five abdominal exercises. They are bicycle crunch; captain chair; vertical leg crunch; reverse crunch and long arm crunch.

Bicycle crunch

(Bing Photos)

Origin

Bicycle crunch originated from the many crunch exercises. It is considered a variation which involves bringing together legs and elbows similar to when riding a bicycle.

Execution

This crunch is believed to be the most effective abdominal toning exercise. There are seven routines to the movement. First make sure that there is an exercise mat available. Lie flat on the mat with hand behind the head and fingertips slightly touching each one another. Next slowly bring shoulders off the mat into a forward crunch.

Thirdly, allow the next to be in alignment with your spine resisting the urge to either lean forward or backward. The fourth routine takes you lifting your leg off the placing one in 90 degree angle at the other 45 degree in preparation to peddle. Fifthly now move your legs into a motion of pedaling a bicycle. Sixthly allow your right knees and left elbow to meet on the abdomen and the same action with left knee and elbow. Repeat this movement 12-16 times before taking a break (Axler & McGill, 2007)

Muscles targeted: Muscles targeted are rectus abdomicus; and the oblique.

Adaptations: These include all the crunch exercises there are, such as curl up; reverse crunch; twisting crunch; Thai crunch and cable crunch.

Performance effects: Initially can create muscle discomfort and pain, but with regularity belly fat diminishes

Metabolic effects. Regulates metabolic activity and relieves constipation.

Positive Secondary health effects: Improves circulation subsequently regulates blood sugar pressure levels.

Captain Chair                               

Origin: Unknown. It is believed to have emerged in response to devices aimed at aborting belly fat.

Execution: There are four simple steps in the execution of Captain Chair exercise. First, stand on the captain chair and grip the device provided to stabilize the upper body. Press on the handles and allow your feet to dangle above the floor with the body suspended. Next try bending the knees upward. Continue pressing them upwards until they reach your chest. Repeat this action a few more times as often as you can tolerate the pressure.

(Bing Pictures, 2011)

Muscles Targeted: Rectus abdomicus; and the oblique.

Adaptations: These vary depending on the type of machine used to complete routines. The over arm swing is an adaptation which can be utilized alternatively.

Performance effects: The difficulty arises when learning to grip and balance the body on the chair. Once this has mastered the performance effects are magnificent.

Metabolic effects. It burns up much energy.

Positive Secondary health effects: Improves agility; regulates blood sugar pressure levels and helps keep muscles active and pain free under stress.

Vertical leg crunch

These exercises originate from the group of crunch techniques and have been developed to be used as abdominal routines.

(Bing Pictures, 2011)

Execution

This exercise is similar to the bicycle crunch with some slight variations in movement. First it is important to lay on a flat surface preferably the floor with a protected mat underneath the body for cleanliness and extent the legs. Next, cross your legs to contract the abdomen and lift the shoulders as if you were going to make them touch your feet, knees or chest.

Now, try keeping your legs steady to give that designated vertical leg crunch position effect to the abdomen. Mentally allow the lower abdomen to touch your spine when performing the movement. Finally, let your shoulder fall to the floor slowly then repeat the action 10-15 times as you can tolerate it.

Muscles targeted:    Muscles targeted are rectus abdomicus; and the oblique.

Adaptations: These include all the crunch exercises there are such as curl up; reverse crunch; twisting crunch; Thai crunch and cable crunch.

Performance effects: Initially can create muscle discomfort and pain but with regularity belly fat diminishes

Metabolic effects. Regulates metabolic activity and relieves constipation.

Positive Secondary health effects: Improves circulation subsequently regulates blood sugar pressure levels.

Reverse crunch

Origin These exercises originate from the multitude of crutch routines available in  exercise physiology.

(Bing pictures, 2011)

Execution

It is advisable to lie flat on the floor on a mat with the spine in alignment with the contour of the underlying surface. Now bend the knees as if attempting to sit up from the floor with hands under the buttocks .Then lift the fee off the ground and suspend theme with the body weight. Now take the knees and push them towards the chest lifting the buttocks off the ground at the same time. Repeat these movements several times as much as you can tolerate.

Muscles targeted: All muscles in the abdomen including rectus abdomicus; and the oblique.

Adaptations: These include all the crunch exercises there, such as curl up; reverse crunch; twisting crunch; Thai crunch and cable crunch.

Performance effects: Exceptionally useful in toning abdomen in cases of flabbiness.

Metabolic effects. Increases peristalses. As such, there maybe be the urgency to defecate.

Positive Secondary health effects: Improves circulation subsequently regulates blood sugar pressure levels.

Long arm crunch

Origin These exercises have emerged from the group of crunch routines used in the physical science.

Execution

Get into exercise position with back flat on the floor, legs outstretched and legs on the floras well along the underlying surface. Now, extend your arms above your head upward then clasp them in a long arm action. Next rest them against the floor and take deeps breaths of air while performing this routine.

Let your neck come up off the floor in alignment to the countre of the floor. Make sure to resist the urge of bending the neck while executing this routine. Also ensure that your back and knees are grounded to the floor to avoid any cheating in the movement. This would undermine the extent to which the abdominal muscle will access the exercise. At this point allow the abdominal muscles to raise your shoulder off the floor to obtain a forward crunch. Repeat as often as you can tolerate.

Muscles Targeted Rectus abdomicus; oblique; arms and legs

Adaptations: These include all the crunch exercises there  such as curl up; reverse crunch; twisting crunch; Thai crunch and cable crunch.

Performance effects:  Exceptionally, useful in toning abdomen in cases of flabbiness.

Metabolic effects. Aids with digestion.

Positive Secondary health effects: Improves circulation subsequently regulates blood sugar pressure levels and relieves stress.

Works cited

Axler C, McGill.S. “Low back loads over a variety of abdominal exercises: Searching for the safest abdominal challenge”. Medicine & Science in Sports & Exercise   (2007), 29 (6): 804–810. Print

Bing Pictures. Web. Retrieved 3^rd December, 2011 from http://www.bing.com/videos/search?q=Bicycle+crunch&qpvt=Bicycle+crunch&FORM=VDRE#