LAB: Understanding Muscular Actions

Size: px
Start display at page:

Download "LAB: Understanding Muscular Actions"

Transcription

1 1 Name Class Hour LAB: Understanding Muscular Actions Purpose: To provide practice in the identification of the prime mover, synergists, antagonists, and muscle actions of muscular activity by visual observation of a series of exercises. Objectives: At the completion of this laboratory, you should be able to: Define the following terms: Prime mover Synergist Antagoinist s: flexion, extension, adduction, abduction, rotation, prehension Background Information: The purpose of this activity is to give you practice in determining which muscle groups are producing force in a movement and how they are acting while producing that force. Procedures to be completed prior to the lab session: Pulling Down of Lat Bar Latissimus Dorsi (Answer) Rhomboideus, Trapezius (Answer) Deltoid (Answer) Lat Pull Down: Shoulder Jt Adducts, Rotates and Extends arm (Answer) Back Extension in direction of #3 Back Extension

2 2 Leg Curl towards #2 Leg Curl 2 Triceps Extension towards #2 Triceps Extension Leg Extension towards #2 Leg Extension Arm Extension towards #3 Arm Extension

3 3 Abdominal Leg swings towards #2 Front Arm Raise towards #2 Front Arm Raise Bench Press towards #2 Bench press (Analyze 2 joints) Leg Press towards #2 Leg Press Analyze 2 joints

4 4 STUDENT ANSWER SHEET Pulling Down of Lat Bar Latissimus Dorsi (Answer) Rhomboideus, Trapezius (Answer) Deltoid (Answer) Adducts, Rotates and Extends arm (Answer) Back Extension Leg Curl Triceps Extension Leg Extension Arm Extension Abdominal Leg Swings Front Arm Raise

5 5 Bench Press Leg Press Problem Solving: 1. A patient does very strenuous workouts on the legs. Leg Presses, Squatting Weight, and leg extensions are utilized. a. The patient has hamstrings issues even though they are doing these 3 leg exercises. Which additional exercise listed in the activity would you recommend the patient perform to strengthen the hamstrings as well? b. List the prime mover of the suggested exercise. 2. A patient has a torn pectoralis major. The doctor recommends not using this muscle for 4-6 weeks. a. What exercises listed above should be avoided? b. Which exercises would the pectoralis major act as a synergist, but not the prime mover? 3. Which type of exercise would work the antagonists of the back extension? 4. An elderly man has trouble getting out of a chair. He primarily uses his arms to boost himself up out of the chair because his legs are too weak. a. What muscle groups should you target with a therapy program? b. List the exercises from the activity that could eventually be beneficial for your patient? 5. A patient has upper back/neck soreness and tightness. Choose from the list below as to which set of exercises would be utilized to warm up these muscles so they can be stretched and treated? A. Bench Press, Abdominal Leg Swings, Back Extensions B. Lat Pull downs, Front Arm Raise, Arm Extensions C. Triceps Extensions, Leg Extensions, Bench Press D. Abdominal Leg Swings, Back Extensions, Leg Curls 6. Explain why you chose the group of muscles from question #5. 7. If a person does 50 push ups, they would be getting a smilar workout to which 2 exercises above?

Five for Life Student Portfolio

Five for Life Student Portfolio Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,

More information

WTC II Term 3 Notes & Assessments

WTC II Term 3 Notes & Assessments Term 3 Notes & Assessments Planes of Motion/Axes The body moves in a number of various ways and directions. In the past you have learned about the terminology for movements at specific joints, for example,

More information

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body

More information

2º ESO - PE Workbook - IES Joan Miró Physical Education Department THE MUSCULAR SYSTEM

2º ESO - PE Workbook - IES Joan Miró Physical Education Department THE MUSCULAR SYSTEM THE MUSCULAR SYSTEM The muscular system is one of 10 organ systems in the human body. The human body has more than 650 muscles, which make up half of a person's body weight. Without muscles, we would not

More information

Health Smart Virginia - Sample Lesson Plan

Health Smart Virginia - Sample Lesson Plan Health Smart Virginia - Sample Lesson Plan Grade 5th Unit [_Muscles ] SOLs: [5.2 A and B] 5.2 A: Identify components of major body systems, to include cardiorespiratory, vascular, muscular and skeletal.

More information

*Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have

*Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have 1 *Agonists are the main muscles responsible for the action. *Antagonists oppose the agonists and can help neutralize actions. Since many muscles have more than 1 action sometimes a muscle has to neutralize

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down

More information

Applied Anatomy and Physiology

Applied Anatomy and Physiology Applied Anatomy and Physiology 1.1.b. The Structure and Function of the Muscular System Learning Outcomes BY THE END OF THIS TOPIC YOU SHOULD.. Know the name and location of major muscle groups Be able

More information

Portfolio 601/5840/2. Focus Awards Level 3 Diploma In Fitness Instructing and Personal Training (RQF)

Portfolio 601/5840/2. Focus Awards Level 3 Diploma In Fitness Instructing and Personal Training (RQF) Portfolio Focus Awards Level 3 Diploma In Fitness Instructing and Personal Training (RQF) 601/5840/2 1 Assessment Plan Assessor name: Learner name: Date and timings of planned assessment Unit/s and/or

More information

& Level 3 Sports Massage Therapist, with special interest in postural dysfunction and lower back problems, GDP

& Level 3 Sports Massage Therapist, with special interest in postural dysfunction and lower back problems, GDP Resistance Training Dr James Tang, CES, MBA, BDS, LDS RCS NASM Corrective Exercise Specialist, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist & Level 3 Sports Massage Therapist,

More information

Mathias Method STRONGer Powerlifting

Mathias Method STRONGer Powerlifting Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters

More information

Course Outline. TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014

Course Outline. TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014 5055 Santa Teresa Blvd Gilroy, CA 95023 Course Outline COURSE: KIN 89A DIVISION: 40 ALSO LISTED AS: TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014 SHORT TITLE: STABILITY BALL TRNG - LEVEL

More information

Muscular System Learners MUST KNOW R A G Locations of the major muscle groups

Muscular System Learners MUST KNOW R A G Locations of the major muscle groups Please do the following 1. Read the Learners must know section (see below) 2. Watch the GCSE POD video 3. Attempt Exam Questions 4. Mark your answers 5. Reflect and repeat until you are successful and

More information

Mathias Method STRONGer Powerlifting

Mathias Method STRONGer Powerlifting Mathias Method STRONGer Powerlifting (with Dynamic Speed Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Fitness Theory Exam Review

Fitness Theory Exam Review - 1 - Fitness Theory Exam Review 1. Identify the risk factors for cardio-vascular disease Controllable Uncontrollable 2. What health improvements could be made by being physically active? 3. What behaviours

More information

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders Table of Contents Exercises Page Back 3 Chest 7 Arms 10 Abs 16 Legs 19 Shoulders 23 www.baseballchartsonline.com 2 BACK EXERCISES Exercise Muscles worked Image Back Exercise #1: Alternating One Arm Back

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

A Healthy, Active. Lifestyle and Your. Muscular System

A Healthy, Active. Lifestyle and Your. Muscular System A Healthy, Active Lifestyle and Your Muscular System 1. Muscular System 2. Types of Muscle muscle - Smooth Muscle that works without consciousness. a. Arteries - The walls of the arteries contract and

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 1- The Basics This is a beginner level program for anyone starting to build strength in a gym setting. Presented is a 13+ week program

More information

WTC I Term 2 Notes/Assessments

WTC I Term 2 Notes/Assessments WTC I Term 2 Notes/Assessments Muscle Identification The human body consists of many muscles and muscle groups. We will focus on a select few that are most prevalent when training. The muscular system

More information

Grade 10 Intro to Resistance Training

Grade 10 Intro to Resistance Training Grade 10 Intro to Resistance Training Benefits to Training with Weights Hypertrophy - Increase in existing muscle fibers Strengthening of tendons and ligament tissues Improve posture Decrease the size

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Lower Body. Exercise intensity moderate to high.

Lower Body. Exercise intensity moderate to high. Lower Body Lower Body Introduction This exercise routine is created for men and women with the goals of strengthening the lower body. Along with increasing strength of the leg muscles this workout will

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Great Balls of Fire Revision Game

Great Balls of Fire Revision Game Great Balls of Fire Revision Game Task: - The class needs to be divided in to teams (4/5 per team) - The students are positioned at the back of the class, each team with a bean bag (the colour denoting

More information

Knee Conditioning Program

Knee Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Improving the Game of Golf with Pilates

Improving the Game of Golf with Pilates Improving the Game of Golf with Pilates Kristine Miller Basi Headquarters, Costa Mesa Jan 2018!1 Abstract As a personal trainer at a Country Club, I often encounter members wanting to start training with

More information

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning Program Rotator Cuff and Shoulder Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy

More information

Lesson #3. Muscular Strength and Endurance

Lesson #3. Muscular Strength and Endurance Lesson #3 Muscular Strength and Endurance MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week.

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

Week of: July 27 th August 2 nd

Week of: July 27 th August 2 nd Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up

More information

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription 1 Exercise Prescription for Improving Muscular Strength & Endurance Key Concepts: 4.17 4.18 2 Key Training Principles

More information

1. LAT PULL-BACK 2. LAT PULL-FRONT (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS-

1. LAT PULL-BACK 2. LAT PULL-FRONT (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS- 1. LAT PULL-BACK (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS- BRACHIALIS) FIT LAT BAR TO HIGH PULLEY AND ROLL PADS TO TOP HOLE. GRIP HANDLES, PULL DOWN AND SIT FORWARD WITH THIGHS UNDER ROLL PADS. ARCH

More information

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F) WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted

More information

Pilates for Soccer Players. Treatment of Common Injuries and Muscle Weakness

Pilates for Soccer Players. Treatment of Common Injuries and Muscle Weakness Pilates for Soccer Players Treatment of Common Injuries and Muscle Weakness Kimberly Waithe October 21, 2012 Course Year 2012 Ocotillo Pilates, Chandler Arizona 1 Abstract This is an exploration of the

More information

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2 Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max

More information

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269) Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning

More information

MODULE THREE WELLNESS PLAN

MODULE THREE WELLNESS PLAN MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the

More information

Lying Front Deltoid Stretch Instructions >>>CLICK HERE<<<

Lying Front Deltoid Stretch Instructions >>>CLICK HERE<<< Lying Front Deltoid Stretch Instructions Apr 18, 2015. Muscles Targeted: Lying dumbbell curls, also known as lying supine lying dumbbell curls are the brachioradialis (forearms) and the front deltoids

More information

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE:

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL: Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday

More information

InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/ :44 Página 1

InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/ :44 Página 1 InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/2009 11:44 Página 1 e x e r c i s e m a n u a l InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/2009 11:44 Página 2 Inspire s FT1 for functional training

More information

Pilates for Rounded Shoulders and Kyphosis. Sylvia Nho 11/26/18 Los Angeles, CA

Pilates for Rounded Shoulders and Kyphosis. Sylvia Nho 11/26/18 Los Angeles, CA Pilates for Rounded Shoulders and Kyphosis Sylvia Nho 11/26/18 Los Angeles, CA Abstract Rounded shoulders are an unnatural posture characterized by an exaggerated curvature of the upper back, often a forward

More information

Welcome! ACE Personal Trainer Virtual Exam Review: Module 6. Laura Abbott, MS, LMT. What We ll Cover

Welcome! ACE Personal Trainer Virtual Exam Review: Module 6. Laura Abbott, MS, LMT. What We ll Cover Welcome! ACE Personal Trainer Virtual Exam Review: Module 6 Laura Abbott, MS, LMT Master s Degree, Sports Medicine Licensed Massage Therapist Undergraduate degree in Exercise Science Instructor of Kinesiology,

More information

DFP FINAL EXAM STUDY GUIDE 2014

DFP FINAL EXAM STUDY GUIDE 2014 DFP FINAL EXAM STUDY GUIDE 2014 UNIT 1: INTRODUCTION TO FITNESS TRAINING 1. Anatomy: (pg. 15) 2. Kinesiology: (pg. 15) 3. Physiology: (pg. 15) 4. Body Composition: (pg. 12) 5. Muscle Endurance: (pg. 12)

More information

Aging Gracefully Program by

Aging Gracefully Program by Aging Gracefully Program by What is Aging Gracefully by Nautilus? Proven and researched exercise circuit for the elderly 5 Nautilus ONE machines for 6 exercises Over 1,200 Long Term Care facilities are

More information

Strength Training. Presented by. Brian Siegert Marshalltown Police Department

Strength Training. Presented by. Brian Siegert Marshalltown Police Department Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern

More information

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted) 1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1

More information

Muscular Analysis of Upper Extremity Exercises McGraw-Hill Higher Education. All rights reserved. 8-1

Muscular Analysis of Upper Extremity Exercises McGraw-Hill Higher Education. All rights reserved. 8-1 Muscular Analysis of Upper Extremity Exercises 2007 McGraw-Hill Higher Education. All rights reserved. 8-1 Muscular Analysis of Upper Extremity Exercises Upper extremity - often one of body's weakest areas

More information

MVP Most Versatile Power Tool!

MVP Most Versatile Power Tool! MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations

More information

Improving swimming through Pilates

Improving swimming through Pilates Improving swimming through Pilates Cleia Ramsey 10 Mar 2017 2016 BASI Training Class Herndon, VA Introduction As a mother of two swimmers, I spend many hours at the pool deck and have learned a lot about

More information

Franklin Towne Basketball Off-Season Workouts

Franklin Towne Basketball Off-Season Workouts Franklin Towne Basketball Off-Season Workouts You are highly encouraged to stay in shape through the off-season by working-out in the gym and on the court. This is a guide to help anyone who is unclear

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

THE GREAT EIGHT. Australian Institute of Fitness 1 / 13

THE GREAT EIGHT. Australian Institute of Fitness 1 / 13 THE GREAT EIGHT Australian Institute of Fitness 1 / 13 ABOUT THE GREAT EIGHT Exercises that is! Eight GREAT exercises. By now you should have opened your Master Trainer elog Book (see Welcome section)

More information

Exercise & weight loss part 4 Resistance exercises

Exercise & weight loss part 4 Resistance exercises Exercise & weight loss part 4 Resistance exercises Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist & Level 3 Sports

More information

FITNESS WEIGHT TRAINING PRINCIPLES TERMS

FITNESS WEIGHT TRAINING PRINCIPLES TERMS FITNESS WEIGHT TRAINING- is the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive for both men and

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Certified Personal Trainer Re-Certification Manual

Certified Personal Trainer Re-Certification Manual Certified Personal Trainer Re-Certification Manual Section II 1 Anatomy & Physiology Terms Anatomy and physiology are closely related fields of study: anatomy is the study of form, and physiology is the

More information

GW(K G) MEASUREM ENT ITEM NO. PHOTO NAME UNIT QTY N.W(K G) CBM. Seated Chest Press. 145x132x180cm LK-9001 PCS

GW(K G) MEASUREM ENT ITEM NO. PHOTO NAME UNIT QTY N.W(K G) CBM. Seated Chest Press. 145x132x180cm LK-9001 PCS ITEM NO. PHOTO NAME UNIT QTY N.W(K G) GW(K G) CBM MEASUREM ENT LK-9001 Seated Chest Press PCS 1 191 193 1.2 145x132x180cm LK-9002 Pectoral PCS 1 188 190 1.2 127x178x163cm LK-9002A Pectoral PCS 1 190 192

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

APF PowerPoint: Unit 1

APF PowerPoint: Unit 1 APF PowerPoint: Unit 1 BASIC DEFINITIONS Repetition one complete movement of an exercise. Repetition consists of concentric and eccentric muscle actions. Set group of repetitions performed continuously

More information

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

More information

EXERCISE PHOTOS, TIPS AND INSTRUCTIONS

EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder

More information

HOME EXERCISE PROGRAM FOR SHOULDER CONDITIONING

HOME EXERCISE PROGRAM FOR SHOULDER CONDITIONING Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR SHOULDER CONDITIONING For the exercises that use a stick, you may

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

Batman Workout by CrazyFitKids.com

Batman Workout by CrazyFitKids.com Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult

More information

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Weekend Warrior Training Plan Program 1 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) TRX Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on

More information

Advanced Core. Healthy Weight Center

Advanced Core. Healthy Weight Center Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring

More information

Chapter 3: Applied Kinesiology. ACE Personal Trainer Manual Third Edition

Chapter 3: Applied Kinesiology. ACE Personal Trainer Manual Third Edition Chapter 3: Applied Kinesiology ACE Personal Trainer Manual Third Edition Introduction Kinesiology is the study of the body s infinite number of movements, positions, and postures and is grounded in the

More information

Preparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance

Preparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning

More information

Exercises for the Avid Angler

Exercises for the Avid Angler Exercises for the Avid Angler Key points These exercises are designed to gradually build strength. Progress slowly, start with minimal weight and resistance and gradually increase both as tolerated. Exercises

More information

UPPERTONE Exercise Manual

UPPERTONE Exercise Manual UPPERTONE Exercise Manual GPK Inc., 535 Floyd Smith Dr., El Cajon, CA 92020, 800-468-8679, 619-593-7381, Fax: 619-593-7514, www.gpk.com Index Introduction...... 3 The Major Muscles... 4 Definitions of

More information

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by: Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

IFA Trainer Certification Test Answer Form

IFA Trainer Certification Test Answer Form IFA Trainer Certification Test Answer Form In order to receive your certification card, take the following test and mail this single page answer sheet in with your check or money order in US funds. Or

More information

The V Shape Workouts. Back Specialization Workout 1. Workout 2

The V Shape Workouts. Back Specialization Workout 1. Workout 2 The V Shape Workouts Back Specialization Workout 1 A Bent-over dumbbell row Notes: Make sure to pinch and pause at the top of the exercise B Inverted Row Notes: Pinch and squeeze at the top of the exercise

More information

Strength Training Routine

Strength Training Routine Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term

More information

The Muscular System PART C. PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College

The Muscular System PART C. PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College The Muscular System 6 PART C Five Golden Rules of Skeletal Muscle Activity Table 6.2 Muscles and Body

More information

PRELIMINARY HSC PDHPE. CQ1 How do the musculoskeletal and cardiorespiratory systems of the body influence and respond to movement?

PRELIMINARY HSC PDHPE. CQ1 How do the musculoskeletal and cardiorespiratory systems of the body influence and respond to movement? PRELIMINARY HSC PDHPE CQ1 How do the musculoskeletal and cardiorespiratory systems of the body influence and respond to movement? How do the musculoskeletal and cardiorespiratory systems of the body influence

More information

Pilates for Equestrians

Pilates for Equestrians Pilates for Equestrians Improving Hunt Seat Equitation Olivia Colombo October 7, 2018 October 2017 to January 2018 Santa Cruz, California Abstract Horses and horseback riding are documented in history

More information

Anterior Stabilization of the Shoulder: Distal Tibial Allograft

Anterior Stabilization of the Shoulder: Distal Tibial Allograft Anterior Stabilization of the Shoulder: Distal Tibial Allograft Name: Diagnosis: Date: Date of Surgery: Phase I Immediate Post Surgical Phase (approximately Weeks 1-3) Minimize shoulder pain and inflammatory

More information

SHOULDER INJURY PREVENTION FOR CLIMBERS - INTERVENTION BOOKLET

SHOULDER INJURY PREVENTION FOR CLIMBERS - INTERVENTION BOOKLET 2018 SHOULDER INJURY PREVENTION FOR CLIMBERS - INTERVENTION BOOKLET MÁRIA DANCSÓ INJURY PREVENTION Why? How? Shoulder injuries can cause pain, reduced function and prolonged periods away from the training.

More information

Cross Training with Athletes

Cross Training with Athletes Cross Training with Athletes Rebekah Budnikas June 5, 2014 2011 2012 Herndon, Virginia & Chicago, IL 1 Abstract Athletes are often lacking balance due to the highly repetitious nature of their particular

More information

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional

More information

Course Outline. TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014

Course Outline. TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014 5055 Santa Teresa Blvd Gilroy, CA 95023 Course Outline COURSE: KIN 89B DIVISION: 40 ALSO LISTED AS: TERM EFFECTIVE: Spring 2015 CURRICULUM APPROVAL DATE: 10/13/2014 SHORT TITLE: STABILITY BALL TRNG - LEVEL

More information

Physical Education Fundamentals

Physical Education Fundamentals Physical Education Fundamentals Mental/Goal Setting Recommended to do 60 minutes of moderate to vigorous activities per day! Discipline Mindset Prioritizing focusing on a goal vs doing something unproductive

More information

Weeks Training Program

Weeks Training Program WEEKS 12 16 Start Weeks 12 16 Training Program Icons, lingo and workouts explained We ve listed the key icons and lingo you need to know before you workout. If you re keen to expand your knowledge even

More information

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Weekend Warrior Training Plan Program 1 Month 6 (Weeks 21 through 24) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on

More information

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:

More information

Assessment Strategy. SkillsActive 2009 Assessment Strategy for Level 2 fitness common unit qualifications

Assessment Strategy. SkillsActive 2009 Assessment Strategy for Level 2 fitness common unit qualifications Assessment Strategy Level 2 Certificate in Fitness Instructing (gym-based exercise, exercise to music, water-based exercise, exercise and physical activity for children) SkillsActive 2009 Assessment Strategy

More information

Physical Education Fundamentals

Physical Education Fundamentals Physical Education Fundamentals Mental/Goal Setting Recommended to do 60 minutes of moderate to vigorous activities per day! Discipline Mindset Prioritizing focusing on a goal vs doing something unproductive

More information

Kettlebell Workout Program

Kettlebell Workout Program Kettlebell Workout Program Intermediate Level 1. Table of Contents 1. Table of Contents... 2 2. Introduction... 3 2.1. History and Background of Kettlebells... 3 2.2. Benefits of Kettlebells... 3 2.3.

More information

Masters Swimming Dryland Training Program. November-December

Masters Swimming Dryland Training Program. November-December Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping

More information