Question

warm-up | total time (sec) | observations | affected joints and types of movement | ligaments and tendons
back flexion stretch (cat-cow stretch) | 90 | | |
back extension stretch (cobra stretch) | 300 | | |
shoulder flexion stretch | 210 | | |
hip flexion stretch (seated forward bend) | 105 | | |
ankle flexion stretch (toe pointing) | 90 | | |
ankle extension stretch (toe flexing) | 90 | | |
standing hamstring stretch | 120 | | |

Explanation:

Identify warm-up exercises and targets

The table lists seven warm-up exercises. We need to analyze each to determine the affected joints, types of movement, and key ligaments and tendons involved.

Analyze spinal movements

Using the Anatomical Movements and Flexion and Extension knowledge points:

• Back Flexion Stretch (Cat-Cow Stretch):
• Affected Joints: Intervertebral joints (facet joints of the spine).
• Type of Movement: Flexion and extension of the spine.
• Ligaments/Tendons: Anterior and posterior longitudinal ligaments, ligamentum flavum, erector spinae tendons.
• Back Extension Stretch (Cobra Stretch):
• Affected Joints: Intervertebral joints.
• Type of Movement: Extension (hyperextension) of the spine.
• Ligaments/Tendons: Anterior longitudinal ligament, rectus abdominis tendon.

Analyze limb movements

Using the Joint Movements and Flexion and Extension knowledge points:

• Shoulder Flexion Stretch:
• Affected Joints: Glenohumeral (shoulder) joint.
• Type of Movement: Flexion.
• Ligaments/Tendons: Coracohumeral and glenohumeral ligaments; biceps brachii and rotator cuff tendons.
• Hip Flexion Stretch (Seated Forward Bend):
• Affected Joints: Coxal (hip) joint.
• Type of Movement: Flexion.
• Ligaments/Tendons: Iliofemoral, pubofemoral, and ischiofemoral ligaments; hamstring and gluteal tendons.
• Ankle Flexion Stretch (Toe Pointing):
• Affected Joints: Talocrural (ankle) joint.
• Type of Movement: Plantarflexion.
• Ligaments/Tendons: Anterior talofibular ligament; Achilles tendon.
• Ankle Extension Stretch (Toe Flexing):
• Affected Joints: Talocrural (ankle) joint.
• Type of Movement: Dorsiflexion.
• Ligaments/Tendons: Calcaneofibular and deltoid ligaments; tibialis anterior tendon.
• Standing Hamstring Stretch:
• Affected Joints: Hip joint and tibiofemoral (knee) joint.
• Type of Movement: Hip flexion and knee extension.
• Ligaments/Tendons: Ischiofemoral ligament, cruciate/collateral ligaments; hamstring tendons.

Answer:

Warm-Up	Total Time (sec)	Observations	Affected Joints and Types of Movement	Ligaments and Tendons
Back Extension Stretch (Cobra Stretch)	300	Upper body is lifted off the floor, arching the back.	Intervertebral joints; Hyperextension of the vertebral column.	Anterior longitudinal ligament; Rectus abdominis tendon.
Shoulder Flexion Stretch	210	Arms are raised overhead or pulled across the chest.	Glenohumeral joint; Flexion.	Glenohumeral and coracohumeral ligaments; Rotator cuff and biceps tendons.
Hip Flexion Stretch (Seated Forward Bend)	105	Torso folds forward over the legs from the hips.	Coxal (hip) joint; Flexion.	Iliofemoral, pubofemoral, and ischiofemoral ligaments; Hamstring and gluteal tendons.
Ankle Flexion Stretch (Toe Pointing)	90	Feet point downward away from the shins.	Talocrural joint; Plantarflexion.	Anterior talofibular ligament; Achilles (calcaneal) tendon.
Ankle Extension Stretch (Toe Flexing)	90	Toes pull upward toward the shins.	Talocrural joint; Dorsiflexion.	Calcaneofibular and deltoid ligaments; Tibialis anterior tendon.
Standing Hamstring Stretch	120	Hips hinge forward with knees kept straight.	Coxal (hip) joint and Tibiofemoral (knee) joint; Hip flexion and Knee extension.	Ischiofemoral ligament, anterior/posterior cruciate ligaments; Hamstring tendons.