Quadriceps Strengthening Contractions

The quadriceps are a four part powerful muscle group, which are located in front of the thigh. They originate on the hip bone and are attached to the front of the tibia, just below the knee.
The main function of the quadriceps is to control straightening of the knees and movement of the patella. They are used to extend the leg, and are essential for standing up, walking upstairs and uphill, and running.

Knee Extension Exercise

• Sit on a chair with knees bent at a 90 degree angle.

• Maintain a neutral spine and make sure that the lower back is supported against the chair.

• Extend both legs, heels facing the floor and toes pointing toward the ceiling.

• Tighten thigh muscles and hold the legs up for 10 seconds.

• Return the legs to the start position and rest for 5 seconds.

• Repeat the exercise

Female Athletes and ACL’s Injuries

The ACL(Anterior Cruciate Ligament) is one of the four major stabilizing ligaments of the knee, and the most commonly injured. It sits behind the patella and connect the tibia to the femur, its main function is to strain forward motion on the tibia and preventing to slide too far forward. The tear of a ACL usually occurs during high impact sports such as basketball and soccer and women have a higher risk of tearing their ACLs than men. Many studies has been done, and some are to blame the anatomy differences and neuromuscular training between women and men, and the production of estrogen in women.
As a woman matures, she produces more estrogen, which makes the joints more flexible and more prone to tear because it affects the collage production, and as a men matures, he produces more muscle which protects the knee. Another risk factors are the common hip weakness in women and the hamstrings. This imbalance can cause the femur to move inward, increasing the tension on the knees.
There are some ways that can help preventing this type of injury. Training the muscles to protect the knees is a great start, specially the hamstring, since it is not well developed in women. Some exercises should be include to the daily warm ups and practices, such as stretching, strengthening and polymeric. Women that practice high impact sports, such as basketball and soccer, where the risk of tearing the ACL is high, should also learn how to land and jump in a different way that is more protective to their knees.

American Diet, Something to Worry About It.

According to the American Association, October 2008,the typical American diet includes fried food, salty snacks and red meat, account for about 30% of heart attacks risk across the world. These types of food are high in cholesterol, saturated fat, sodium, and others substances, which are the majors dietary culprits that affect the heart health leading to cardiovascular diseases, cancers and some other diseases. An overtime consumption of this type of diet can also lead to obesity, which is also a risk factor for diseases. Not only the quality of these food, but the quantity seems to be a big issue. People usually overeat because of the large portions of inexpensive food containing high caloric energy density and poor nutrition density. The portion size of the meals had changed over the decade, and therefore also increasing the number of calories.
No less important than what Americans are eating, is what Americans are not eating. The average American diet lacks a variety of vegetables, fruits, beans and other plant-based food. One of the reasons for this lack of healthy food consumption might be the availability and prices. Most of the vending machines today offer a variety of “junk food” with affordable prices, without mentioning what the fast food restaurants offer, whereas in the other hand, healthy food seems not to be available at anytime and be expensive.
Time also seems to be a problem or an excuse not to eat right these days, since preparing healthy food might take a little time. A suggestion for this problem would be packing a snack or even lunch before leaving the house, so you would have a healthy snack handy.
Americans should be paying more attention the their diet because eating right can also help preventing from chronic diseases. People who eat a generous amount of fruits and vegetables as part of a healthful diet are likely to have reduced risk diseases. Another aid to improve health is exercise. A brisk 30 minutes walk in most days of the week can help significantly.
So don’t forget to make some changes and adjustment in your diet. Switch the bad fats for the good fat, consume more fruits and vegetables, cut off the “junk food” and make more time for your healthy eating habits, exercise most of the days and don’t be lazy, these changes can save a life, your life.