Our body compensates and forces the proper muscles to flex when we lift or move an object. Regardless of the object, your body goes through a complicated process to access the specific needs, and in microseconds, it responds by giving it the stimulus needed to accomplish the task.
Anatomy
The lower body is composed of the glutes (gluteus maximus, medius and minimus), legs (quadriceps and hamstrings), as well as the calves (gastrocnemius, soleus and anterior tibialis) primarily. When squatting to pick something up, the main muscles involved are the quadriceps and the anterior tibialis. When standing up again, the force comes from the hamstrings, glutes, soleus and gastrocnemius.
Motor Unit
The body flexes muscles and controls body movement by activating the "motor unit." This is a series of events that begins from the brain telling an electrical signal to be released from the spinal cord, which then travels down to the appropriate muscle to be stimulated. This all occurs quickly and efficiently for the well-trained. The untrained will lack both muscular strength and motor unit recruitment.
Stretch Reflexes
Besides the complicated workings of the motor unit, each muscle also contains the muscle spindle and the golgi tendon organ. These are needed for proper stabilization. Muscle spindles work by flexing a muscle so that it does not tear. The golgi tendon releases the muscle tension so that further stretching and further movement can occur. Untrained individuals often lack proper muscle spindle activation, which will limit balance and stabilization, and subsequently how much weight that can be lifted.
Workouts
To ensure your body is utilizing its motor unit efficiently, begin workouts with dynamic stretches that your body around in swinging, broad motions. Next, train your large muscle groups first, and smaller muscle groups last. Afterward, do long-held static stretches that will activate the stretch reflexes, which will eventually make them more efficient. Like anything foreign to your body, getting help from a certified professional is always appropriate when beginning a new regimen.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Principles of Anatomy and Physiology"; Gerard J. Tortora, Bryan H. Derrickson; 2009
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
Member Comments