WTC I Term 2 Notes/Assessments
|
|
- Polly Gregory
- 5 years ago
- Views:
Transcription
1 WTC I Term 2 Notes/Assessments
2 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 is designed to maintain body posture, move joints and limbs, and provide protection for the internal systems. Please take a look at the diagram below to become familiar with the location of these muscles. It is important to understand where each muscle is located and which exercises will help strengthen the specific muscle or muscle group. The diagram below lists the muscle using its scientific name. Understand common terms and also the scientific name for the muscle. For example, we commonly refer to the bench press working our chest muscles, however, this is scientifically named our pectoral group. Source: **Keep in mind that the quadriceps and hamstring muscles are classified as a group of smaller muscles. We will focus on calling them the quadriceps and hamstring group in class.
3 The body consists of many, many smaller muscles. As we continue learning about various concepts, these muscles may be referred to as joint action muscles ex. wrist flexors. With the large amount of muscle names, there is no way to expect anyone to remember all of them, well, unless you are a doctor. Focus your attention of the major muscle groups primarily the ones we tend to focus on in class. We rarely refer to an exercise working the gluteus minimum, but rather the gluteal group. More information can be found at including a more in-depth look at certain muscles and locations, as well as their specific actions. I recommend exploring this site to learn more. Assessment: Muscle Group ID WKST
4 Movement Terminology This section focuses on specific movements that occur at the joints in the body. A joint is the location where bones meet. The bones are connected by ligaments and tendons. The tendons connect the bone to a specific muscle which allows movement in the joint. As a muscle contracts, the joint will move in a specific pattern. We will focus solely on the terminology used to describe each specific movement at this point in time. Eventually, you will understand which muscles and muscle groups control the specific movement at each joint. Terminology: Flexion Decrease in joint angle Extension Increase in joint angle Abduction Movement away from the center line of the body Adduction Movement towards the center line of the body **Center line = imaginary line that runs from the top of the head down through the middle of the body through the ground. Horizontal Flexion Decrease in joint angle across the front of the body Horizontal Extension Increase in joint angle away from the front of the body Rotation Turning about a joint s axis **External (Lateral) Rotation, Internal (Medial) Rotation, Pronation, Supination, Circumduction Special Cases of Movement: In addition to those movements above, certain joints are capable of moving in other ways. Below are some examples: Joint Actions at the Ankle: Plantar Flexion: Pointing the toes downward or below heal Dorsiflexion: Pointing the toes upward or above heal Eversion: The sole of the foot turns outward Inversion: The sole of the foot turns inward Joint Actions at the Hip/Neck: Lateral Flexion: Bending sideways Joint Actions at the Shoulder Girdle (shoulder blades): Protraction: Moving shoulders forward Retraction: Moving shoulders backward Elevation: Moving shoulders upward Depression: Moving shoulders downward For pictures and more information check out Assessment: Movement Terminology
5 Muscular Contractions and Conditioning Muscle contraction occurs when a muscle or group of muscles change size. Muscles change size when a load is placed upon them in addition to a joint moving. The muscle contraction causes the joint to move. In other words, in order for the body to move in any way (think back to movement terminology) the muscle that crosses that joint must contract. There are 3 common forms of contractions responsible for joint actions. 1. Concentric contraction occurs when there is tension causing the muscle to shorten. Ex. The positive part of the exercise when the muscle pushes/pulls the action. This normally causes the extra muscle soreness associated with strength training. 2. Eccentric contraction occurs when there is tension but the muscle lengthens. Ex. The negative part of the exercise when the muscle controls the action. 3. Isometric contraction occurs when there is tension in the muscle but the joint does not move. Ex. The sticking point of an exercise OR when an exercise is held at a certain spot away from the top/bottom of the exercise. An overall example can be found using the biceps curl: 1. The upward phase (raising load to shoulder) would be caused by a concentric contraction by the biceps/arm flexors during the positive part of the exercise. 2. The downward phase (lowering load to starting position) would be controlled by an eccentric contraction by the biceps/arm flexors during the negative part of the exercise. 3. If the load was held at a parallel level to the floor (middle of exercise), this would be an isometric contraction. Understanding when and how each type of contraction is used will help you increase your training regimen. Combining High Intensity Training (HIT) with the idea of muscular contraction will allow for a better understanding of training principles. The concentric phase should be very fast and explosive while the eccentric phase should be slow and controlled to continue working the primary muscle group(s). As you know by now, your body consists of many muscles and muscle groups. Muscle groups work together to provide a force to allow your body to move. Training these muscle groups in specific ways makes each movement occur much easier and with more purpose. Not only can you train muscles with a specific action or motion at various joints, but you can train the muscle or muscle group itself with a specific duration. We will call this muscular conditioning. Training muscle groups consist of multiple ways of conditioning. The most common forms of muscular conditioning are training for power, muscular strength, and muscular endurance. Each form is trained using a different range of resistance and a different range of repetitions. See below for an easy reference: Type Resistance/Load Repetitions (Reps) Repetition Speed Muscular Power Heavy Low 5 reps and fewer Fast Muscular Strength Moderate High 6 8 reps Moderate - Slow Muscular Endurance Comparatively Light High 10+ reps Moderate - Slow
6 Muscular power involves moving a heavy load as fast as possible a small number of times. A 1RM would be a great example of demonstrating muscular power or overall total strength at that area of the body. Muscular strength is considered how much load your muscles can move over a short period of time. Muscular endurance is how long your muscles are able to work. Certain muscle groups are designed to handle increased loads, therefore, can be trained using the power phase. Other muscle groups are designed to handle lower resistances but can perform for longer periods of time, meaning muscular endurance is a more suited type of training. The workouts you perform in class are designed to target each muscle group in the way it was intended to work to maximize your body s potential. Read the following article for added material regarding muscular strength and endurance: See the following article to read about the importance of conditioning your muscles: Source: Baechle, T.R., & Earle, R. W. (2012). Weight training: Steps to success (4th ed.). Champaign, IL: Human Kinetics Assessment: Muscular Contractions and Conditioning WKST
7 Name: Date: Period: Muscle Identification Directions: Label the muscle using its scientific name next to the associated number
8 Name: Date: Period: Movement Terminology Directions: Define each joint action in your own words. Action Flexion Definition Extension Abduction Adduction Horizontal Flexion Horizontal Extension Rotation Plantar Flexion Dorsiflexion Eversion Inversion Lateral Flexion Protraction Retraction Elevation Depression
9 Name: Date: Period: Muscular Contractions and Conditioning Directions: List the type of muscular contraction (concentric, eccentric, isometric) next to the part of the exercise being performed and decide which type of conditioning the exercise is targeting (Power, Strength, Endurance). Exercise: Bench Press 1RM (Pectoral Group) Back Squat 4x10-12 (Quadriceps, Hamstrings, Gluteal Groups) Shoulder Press 3x4-6 (Deltoid Group) 100 Yard Dash seconds (Hamstring and Gluteal Group) Sit Up 1x1 Minute (Abdominal Group) Barbell Shrug 2x12-15 (Trapezius) High Pulls 3x2-4 (Trapezius and Deltoid Group) Running 3 Miles (Hamstring and Gluteal Group) RDL 3x8-10 (Hamstring Group) Wall Sit 1x2 Minutes (Quadriceps, Hamstrings, Gluteal Groups) Upward Phase (Contraction): Downward Phase (Contraction): Conditioning Type:
10 Name: Date: Period: WTC I Term 2 Notes Quiz Directions: Review the notes associated with Term 2. Answer the questions based on those notes. You may use any resources needed. 1. Which system in the body is designed to maintain posture, move joints and limbs, and provide protection to internal organs? a. Skeletal b. Muscular c. Integumentary 2. The muscles in our chest are referred to as the group. a. Abdominal b. Deltoid c. Pectoral 3. The muscles in our shoulders are referred to as the group. a. Pectoral b. Deltoid c. Latissimus 4. The muscles in the back of our legs below the gluteal muscles and above the knee are called. a. Quadriceps b. Calves c. Hamstrings 5. The muscles that flex the wrist can be referred to as the. a. Wrist Flexors b. Arm Flexors c. Wrist Extensors 6. Increasing the angle of a joint is called. a. Flexion b. Extension c. Abduction 7. Movement towards the center line of the body is called. a. Adduction b. Abduction c. Rotation 8. Movement that turns about an axis is called. a. Horizontal Flexion b. Extension c. Rotation 9. Plantar Flexion is movement at the ankle in which the toes point. a. Downward b. Upward c. Inward
11 10. Movement in which the scapulae move backward is called. a. Protraction b. Elevation c. Retraction 11. When a contracted muscle shortens, it is termed contraction. a. Eccentric b. Concentric c. Isometric 12. During the full range of a movement exercise, the targeted muscle will go through both the concentric and eccentric phases of contraction. a. True b. False 13. Performing an exercise for a set of 6-8 reps would be targeting your muscular endurance conditioning system. a. True b. False 14. An explosive type exercise performed for low reps is designed to work your power conditioning system. a. True b. False 15. Muscular endurance exercises use lighter resistances while muscular strength exercises can use higher resistances. a. True b. False
12 Weight Training/Conditioning Muscle Project Directions: Follow the guidelines below to create an informational poster/presentation related to a specific muscle group. Your job is to inform the audience about your muscle group. Please be informative and creative as your classmates will view this information. This can be handmade or done by using any form of media. Your muscle: 1. You must find the origin and insertion (point where the muscle tendon connects to part of a bone) of your muscle and describe the joint motions your muscle is responsible for moving. The origin and insertion should be on opposite sides of a joint the muscle should cross the joint. Origin (The point of attachment of a muscle that remains relatively fixed during contraction) 2 pts Insertion (The point or mode of attachment of a skeletal muscle to the bone or other body part that it moves) 2 pts Joint Motion Responsibilities (List all actions that your muscle is the Prime Mover) 4 pts 2. Muscle Location and Identification: Draw/Include a picture of your muscle and label surrounding muscles. (Must label at least 6 other nearby muscles) 8 pts 3. Muscular Strength and Endurance: Name 5 weight bearing exercises you can perform to strengthen your muscle. (Must have descriptions and pictures of yourself performing each exercise safely with an appropriate spotter) 8 pts 4. Muscular Importance: What are the functions of your muscle why this muscle is used? (Name at least 3) 8 pts 5. Miscellaneous: Three interesting facts about your muscle. 8 pts **You must include a reference page of at least 3 sources. Points will be deducted if this is not accurate and included. 5 pts Please be creative and create a poster that will attract your audience. 5 pts Project Grade: /50 points
13 Name: Date: Period: Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following: 1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular endurance/strength/power, flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were able to reach them, what helped your success? If not, what you can do in the future to be successful? 5. Explain the goals you want to accomplish as you move forward with your training. This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.
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*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 informationCertified 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 information6.4 The Ankle. Body Divided into Planes. Health Services: Unit 6 Arms and Legs. Body Movement Vocabulary
6.4 The Ankle Body Movement Vocabulary When fitness professionals refer to movement of the body, the pattern of movement is described from the anatomical position This position can best be described as
More informationStanding 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 informationBLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK. Musculoskeletal Anatomy & Kinesiology MUSCLES, MOVEMENTS & BIOMECHANICS
BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK Musculoskeletal Anatomy & Kinesiology MUSCLES, MOVEMENTS & BIOMECHANICS MSAK101-I Session 7 Learning Objectives: 1. List the three types
More informationLIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance
More informationCHAPTER 4: The musculo-skeletal system. Practice questions - text book pages QUESTIONS AND ANSWERS. Answers
CHAPTER 4: The musculo-skeletal system Practice questions - text book pages 64-66 1) A prime mover of hip flexion is the: a. rectus femoris. b. Iliopsoas. c. vastus muscles. d. gluteus maximus. b. Key
More informationMuscular Strength and Endurance:
PE 1- Assignment #5 6 1 Name: Per: Date: Teacher: STRESS BREAK Participating in physical activities that improve your self-esteem is a great way to deal with stress. The better you feel about yourself,
More informationCHAPTER 1: 1.1 Muscular skeletal system. Question - text book page 16. Question - text book page 20 QUESTIONS AND ANSWERS. Answers
QUESTIONS AND ANSWERS CHAPTER 1: 1.1 Muscular skeletal system Question - text book page 16 Using the information on pages 12 to 14 above, complete the table below. joint joint type articulating bones associated
More informationY12 Transition Pack Sports Leadership
Y12 Transition Pack Sports Leadership Name: Base School: Section 1: The Muscular System Read through the following information on the Muscular System Cardiac muscle is unique to the heart. It never tires.
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationChapter 6 part 2. Skeletal Muscles of the Body
Chapter 6 part 2 Skeletal Muscles of the Body Basic Principles 600 + muscles in the human body (you are required to learn 45, lucky kids)! Skeletal Muscles pull on bones Origin of a muscle = point of attachment
More information2º 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 informationThe 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 informationGOLFERS 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 informationLifting your toes up towards your tibia would be an example of what movement around the ankle joint?
NAME: TEST 1 ANATOMY IN SPORT SCIENCE: SEMESTER 1, 2017 TOTAL MARKS = 58 Total: / 58 marks Percentage: Grade: TERMINOLOGY: The structures that connect bone to bone are called: The ankle joint is to the
More information9/26/2012. Osteokinematics (how the bones move) & Arthrokinematics (how the joints move) Planes & Axes. Planes & Axes continued
Osteokinematics (how the bones move) & (how the joints move) Planes & Axes Planes of Action = Three fixed lines of reference along which the body is divided. Each plane is at right angles (or perpendicular)
More informationEXERCISE 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 informationLifting your toes up towards your tibia would be an example of what movement around the ankle joint?
NAME: TEST 1 ANATOMY IN SPORT SCIENCE: SEMESTER 2, 2016 TOTAL MARKS = 72 Total: /72 marks Percentage: Grade: TERMINOLOGY: The structures that connect bone to bone are called: The hip joint is to the shoulder
More informationMovement Terminology. The language of movement is designed to allow us to describe how the body moves through space.
Movement Terminology The language of movement is designed to allow us to describe how the body moves through space. In exercise it allows us to communicate with other movement professionals so we can describe
More informationResistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
More informationVCE PHYSICAL EDUCATION WORKBOOK UNIT 1 BODIES IN MOTION NAME:
VCE PHYSICAL EDUCATION WORKBOOK UNIT 1 BODIES IN MOTION NAME: SKELETAL SYSTEM List the 5 functions of the skeletal system and complete the following table. FUNCTION DESCRIPTION Label the following features
More informationFlexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position
STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion
More informationWTC II Term 4 Notes & Assessments
Term 4 Notes & Assessments Training Goals When training, it is important to understand what you want to accomplish. In other words, you must have a purpose for your training sessions and overall program.
More informationVCE PHYSICAL EDUCATION WORKBOOK UNIT 1 BODIES IN MOTION NAME:
VCE PHYSICAL EDUCATION WORKBOOK UNIT 1 BODIES IN MOTION NAME: SKELETAL SYSTEM List the 5 functions of the skeletal system and complete the following table. FUNCTION DESCRIPTION Label the following features
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationBody Planes & Positions
Learning Objectives Objective 1: Identify and utilize anatomical positions, planes, and directional terms. Demonstrate what anatomical position is and how it is used to reference the body. Distinguish
More informationWorkout 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 informationZeus General Strength Gym
Outline Zeus General Strength Gym 1. Single leg squats x 6 2. Lat pull downs x 12 3. Box step ups x 6 4. Upright rows x 12 5. Hip flexor cable machine x 12 6. Dips x 12 7. Pawback hamstring x 8 8. Dead
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More informationAdvice on Resistance Exercise
Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
More informationWhat is Kinesiology? Basic Biomechanics. Mechanics
What is Kinesiology? The study of movement, but this definition is too broad Brings together anatomy, physiology, physics, geometry and relates them to human movement Lippert pg 3 Basic Biomechanics the
More informationBalance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.
The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.
More informationMuscular 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 informationSUMMER WORK MRS KANSARA
Name: A LEVEL PE Anatomy and Physiology SUMMER WORK MRS KANSARA Complete the following activities throughout the summer It is important that you understand and remember all the information included in
More informationFitness 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 informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationTypes of Body Movements
Types of Body Movements Bởi: OpenStaxCollege Synovial joints allow the body a tremendous range of movements. Each movement at a synovial joint results from the contraction or relaxation of the muscles
More informationMuscle Tissue. Isometric Contraction. Isotonic Contractions 11/22/2016. Muscles. Anatomy Two Joints And Movements
Muscles Anatomy Two Joints And Movements Structure of a Muscle Organ Copyright 2008 by Saunders Muscle Tissue Highly elastic and vascularized, produces movement through elongation and contraction Types
More informationOBJECTIVES. Unit 7:5 PROPERTIES OR CHARACTERISTICS OF MUSCLES. Introduction. 3 Kinds of Muscles. 3 Kinds of Muscles 4/17/2018 MUSCULAR SYSTEM
OBJECTIVES Unit 7:5 MUSCULAR SYSTEM Compare the three main kinds of muscles by describing the action of each Differentiate between voluntary and involuntary muscles List at least three functions of muscles
More informationSimple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
More informationMedical Terminology. Anatomical Position, Directional Terms and Movements
Medical Terminology Anatomical Position, Directional Terms and Movements What we will cover... Content Objectives Students will be able to gain a better understanding and application of medical terminology
More informationKNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
More informationSimple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
More informationExercise 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 informationThe Language of Anatomy. (Anatomical Terminology)
The Language of Anatomy (Anatomical Terminology) Terms of Position The anatomical position is a fixed position of the body (cadaver) taken as if the body is standing (erect) looking forward with the upper
More informationStrength 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 informationThe 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 informationAdvanced 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 informationMuscular Training This is a sample session for strength, endurance & power training exercises
Muscular Training This is a sample session for strength, endurance & power training exercises Presenter: Leslie McAdam CCAA Trainer Education Coordinator lbrown59@uwo.ca 519-661-1607 1-866-661-1603 X81607
More informationGrade 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 informationHealth 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 informationUpper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
More informationMedical Terminology. Unit 2
Medical Terminology Unit 2 Students will apply medical terminology. Objective 1: Identify and utilize anatomical positions, planes, and directional terms. Demonstrate what anatomical position is and how
More informationTerms of Movements by Prof. Dr. Muhammad Imran Qureshi
Terms of Movements by Prof. Dr. Muhammad Imran Qureshi Three systems of the body work in coordination to perform various movements of the body. These are: A System of Bones (Osteology), A System of Muscles
More informationContraindicated and High-Risk Exercises
Contraindicated and High-Risk Exercises Young sub Kwon, Ph.D. ACSM RCEP, NSCA CSCS,*D Exercise Physiology Laboratory The University of New Mexico Albuquerque, NM, USA Introduction Any activity selected
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationChapter 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 informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationPreparing 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 informationProvide movement Maintain posture/stability Generate heat
How we move.. What do muscles do for us? Provide movement Maintain posture/stability Generate heat (skeletal muscle accounts for 40% body mass) So looking at skeletal muscles.. What do skeletal muscles
More informationStrength Exercises for Improved Running Biomechanics
2 CHAPTER Strength Exercises for Improved Running Biomechanics ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssdd s Many gait abnormalities seen
More informationBack Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points:
Back Squat Purpose: To develop strength in the quadriceps, adductors, hamstrings and gluteus maximus. It strengthens ligaments, tendons and the back extensors, whilst also increasing bone mineral density.
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationBatman 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 informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More informationFive 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 informationa) Maximum Strength:- It is the ability to overcome or to act against resistance. It is the maximum force which is applied by the muscles to perform any certain activity. For developing maximum strength
More informationThrowers Ten Exercise Program
The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition, all exercises included are
More informationKettlebell 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 informationBeginner 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 informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationD: Doorway Stretch E: Towel Stretch for Pectoralis Minor Blackburn Exercises: 6 Positions A: Prone Horizontal Abduction (Neutral)
D: Doorway Stretch Bring your shoulder into a horizontal position out to your side (abduction) and flex your elbow 90û Place your elbow against the edge of a doorway Lead forward and downwards with your
More informationknees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
More informationMove to IMPROVE. Strength Program
Move to IMPROVE Strength Program Intro Our activities of daily living involve both static and dynamic postures. Static posture is how one presents itself in stance and is the base form from which an individual
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationSummary 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 informationOsteoporosis Protocol
PRODUCTS HELPING PEOPLE HELP THEMSELVES! Osteoporosis Protocol Rehabilitation using the Resistance Chair General Information Osteoporosis is a condition where bones gradually decrease in mass or density
More informationMasters 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 informationSupplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
More informationTHE 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 informationTALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM
TALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM Patient Name: Date of Surgery: General Principles: The Throwing Athlete Exercise Program is designed to
More informationTHROWERS TEN EXERCISE PROGRAM
THROWERS TEN EXERCISE PROGRAM The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
More informationStability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
More informationGENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
More information2/4/2017. The Anatomical Position. Body Movement. Anatomical Terminology, Position, and Movement
Anatomical Terminology, Position, and Movement PSK 4U North Grenville DHS S. Kelly The Anatomical Position The starting point for describing ALL anatomical and physiological features Upright, standing
More informationShoulder Arthroscopic Capsular Release Rehabilitation
Shoulder Arthroscopic Capsular Release Rehabilitation Phase two: 3 to 6 weeks after surgery Goals: 1. Improve range of motion of the shoulder 2. Begin gentle strengthening Activities 1. Sling Your sling
More informationCompiled and Designed by: Sport Dimensions - 2 -
SOCCER TRAINING While all reasonable care has been taken during the preparation of this edition, neither the publisher, nor the authors can accept responsibility for any consequences arising from the use
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationGlutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute
Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week
More informationLIFETIME FITNESS HEALTHY NUTRITION. UNIT 3 Lesson 3 LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 3 Lesson 3 FLEXIBILITY MUSCULAR ENDURANCE LEAN BODY COMPOSITION Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer
More informationChapter 7 The Muscular System - Part 2. Mosby items and derived items 2012 by Mosby, Inc., an affiliate of Elsevier Inc. 1
Chapter 7 The Muscular System - Part 2 Mosby items and derived items 2012 by Mosby, Inc., an affiliate of Elsevier Inc. 1 FUNCTIONS OF SKELETAL MUSCLE A. Functions 1. Movement 2. Posture or muscle tone
More informationTop 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
More informationTRAINING WITH RESISTANCE BANDS
TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.
More informationCONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2
CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 5 Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for
More informationATHLETIC CONDITIONING ON THE ARC BARREL
ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning
More informationShoulder Exercises Phase 1 Phase 2
Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.
More informationINSTRUCTION MANUAL FOR THE FLEXTEND AC Exercise System for The Acromioclavicular (AC) / Shoulder Joint
INSTRUCTION MANUAL FOR THE FLEXTEND AC Exercise System for The Acromioclavicular (AC) / Shoulder Joint FLEXTEND -AC: Congratulations! You have chosen to use the FLEXTEND -AC Upper Extremity Training System,
More information