Muscles Used in Trunk Lift

Another one of the fitness tests we will do during the week is the trunk lift test. The trunk lift test is meant to measure the flexibility, strength, and even endurance of your back. In this post I will go through the main muscles that are used during this test. This week I will also post ways that you can increase your scores on this test so be sure to check that out if you are interested!

Before we go through what muscle is being used, I want to make sure we understand some key terms beforehand. As many of you remember, the trunk lift is performed when you lie on your stomach, toes pointed to the ground, hands under your thighs, and you move your upper body up as high as you can while keeping your eyes and toes down. 

 

Look familiar right? The motion this test works on is called back extension. The easiest way to explain back extension is that it is when you lean your back away from your body. In the picture below notice how she is arching her back, this is an example of back extension.

The opposite of back extension would be back flexion. This is when you stand straight and then bend to touch your toes. Below is an example of back flexion. Notice how his back is bent towards his body.

This is just to give you an example of the direction you need to go in the trunk lift test and the correct name for it. For this test, back extension is really the only direction term you need to know. Now we can get into the muscles that are used to make this movement possible. 

The trunk lift tests uses muscles in three areas: your back, stomach, and lower body. So much more simple than all the muscles used in running!

Back Muscles:

Spine Muscles: The most important muscle in the trunk lift test are the spinal muscles. The correct name for these muscles would be the erector spinae. These muscles run all the way up and down your spine. These are the muscle that make back extension (leaning your back away from your body) possible. They help you move your torso from the ground to up in the air.

Lower Back Muscles: The lower back muscles simply assist the spine muscles in the trunk lift movement. The main muscle assisting the spinal muscles is called the latissimus dorsi. This muscles is located from your lower to mid back. It essentially does the same thing as the spine muscles, help with back extension (arching the back away from your body). It helps move your torso from the ground to the air.

Abdominal Muscles:

Abdomens: If you remember from the previous post, the abdomens are the muscles of your belly. In the trunk lift test, they work to help keep your body stable when you are extending your back. When you extend your back, you have to hold the position for at least two seconds. Your abdomens assist your back in staying up for the whole two seconds. 

Lower Body:

Gluteus Maximus: Also known as your glutes, they are the muscles of your butt. These muscles help keep your legs down and also allow you to move your torso back to complete the trunk lift. It is harder to tell when someone is laying on their stomach but the back extension starts at the hips. In the first image below you can see when she arches her back, the curve begins at her hips. The glutes help make this movement possible.

Hamstrings: These are the muscles found in the back of your thigh. During the trunk lift test, these muscles have the same job as the glutes: keep legs down and allow you to move your torso back. Your lower back, glutes, and hamstrings are all connected together so it only makes sense that they work together to make many of our movements possible! 

In the next two posts I will break down the final two fitness tests: pull ups and push ups. Following those two entries, I will write how to improve your fitness test scores. If you have any questions on this information, please let me know!

Muscles Used in Mile Run/Walk

In the next few posts, I will breakdown all the different fitness tests we will be performing over the course of the next week. For each fitness test, I'll explain what muscles are most important for the activity and what movements they are responsible for. It's good to know exactly what muscles you are working for each of the tests because it allows you analyze the movement and design a routine that targets strengthening and improving performance of that particular muscle. For many of these tests, there are so many muscles that are working to make the movement possible. I only wrote down some of the key players to start us off with. 

Muscles Used in Mile Run/Walk

Both running and walking are considered by most to be a full body exercise. What this means is that muscles from both your lower and upper body are working together to complete this action. In order to complete a run effectively and efficiently, both system need to be “in shape". A coach used to tell me that "the team is only as strong as the weakest player". That can hold true about the different muscles when it comes to running. If a muscle isn't as strong as it needs to be, it will cause the whole system to be off. Because this activity uses many different muscle groups, there is a lot of room for improvement. As mentioned, these muscles below are just some of the big ones used in running and what we frequently use to design workouts. As you read about the different muscles, refer to the picture of a running movement pattern below to get a visual of what I am talking about. 
**For some of the muscles below, I highlighted the name in red that is best for you to know. I gave the scientifically correct labels for some but that was just in case you were interested in what they actually are. You will see what I mean in just a bit.

Lower body:

Quadriceps: Also known as the Quads, these are the muscle that make up the front of the thighs. They are made up of four muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. They start from the hips and all connect just above the kneecap to form what is known as the patellar tendon. The Quads are responsible for extending the knee aka straightening your leg. This is an important movement in running as it is used to plant and push off to continue the running motion. Notice in the running image above how many times the leg is straightened and the power the muscles needs to push your body in the right direction. 

Hamstrings: These muscles make up the back of your thigh. They are made up of 3 muscles: Semitendinosus, semimembranosus, and biceps femoris. These muscle are responsible for flexion (bending) of the knee. As your back leg is planted on the ground, it work to push your body forward, and your front leg is getting ready to repeat that movement. The knee drives up, goes into flexion (bends), and finally extends (straightens) for your foot to meet the ground. If you look at the image below, you can really see how the knee drives up and bends (flexion) and how the back leg is straightened (extension).

Gluteus Maximus: Also known as the glutes, this is the muscle that makes up your butt. It is known as the strongest muscle in the body. This muscle is responsible for moving the hips (hip extension) and keeping your body in an erect position (standing straight). Hip extension in the running motion happens when you swing your leg back. Essentially, it is when your front leg switches to become your back leg, if that makes sense. In the second image below, it shows an illustration of a leg going into hip extension.

Iliopsoas: This muscle group is also known as the hip flexors. This is made up of two muscles: the iliacus and psoas major. Both of these muscles are responsible for hip flexion. When you drive your knee up during the run, this is hip flexion. Hip flexion begins when your back leg is moving to become your front leg. In the first image below, it show a leg moving into hip flexion.

Calf Muscles (Triceps Surae) : Made up of of the gastrocnemius and soleus. These muscles are responsible for plantar flexion of the ankle (pointing your toes down) and they aid in knee flexion (bending the knee). When you are running your back leg pushes off the ground, your ankle goes into plantar flexion. 

Shin Muscle (Tibialis Anterior): The muscles that run down your shin. These muscles are responsible for dorsiflexion of the ankle (pointing your toe up). You use these muscles in running when your foot on your front leg is about to touch the ground. You can see in some of the diagrams your toe is slightly pointed up right as your heel strikes the ground. 

Upper Body:

Biceps Brachii: Also known as your biceps, this muscle is found in the front of your upper arm. This muscle is responsible for elbow flexion and rotation of your forearm. When you run, your forearms are rotated so your palms are facing your sides and your elbows are bent to help you run more efficiently. Notice in the image below and how the runner's arms are placed. That is exactly what your biceps do when you run.

Abdomens: Muscles of the stomach region, often referred to as your "core". These muscles help your body maintain your balance. A strong core helps runners maximize their performance and helps them avoid injuries. These muscles reinforce the way your pelvis, hips, and lower back work together. A strong core allows all your muscles to work in sync. Core strength also improves stability and balance, which are vital to running. 

External and Internal Intercoastals: These are muscles that are located inside of your ribs. They are responsible for forced inhalation and forced exhalation, respectively. These are the muscle that help you breathe, vital to running especially longer distances. 

I know this information is a little heavy and that there is a whole lot of information here for you. Again, this is just information that might make understanding how your body works a little easier. There are so many other muscles that help aid in the running process but these are a few of the big players in this action. The great thing about learning about the body is that if you ever get stuck on how something works, you can use yourself as an example. As the week progresses, I will show you ways to increase your strength and endurance to these muscle group to help maximize your performance results. 

If you have any questions about anything in these posts, please do not be afraid to ask! I will show you in class exactly what I am talking about!

**I apologize for any grammar and punctuation errors in this piece!