ch4 Flashcards
enumerate the manipulative movements
- Throwing
- Catching
- Kicking
- Dribbling
- Hitting/Striking
- Volleying
volleying is light touch, once you hit it that’s hitting/striking
elbow plank
full plank(?)
side plank
jack plank
shoulder taps
basic plank
squat
knee to elbow squat
side/lateral squat
split squat
squat jump
sumo squat
protraction — magkalayo ung shoulder blades
retraction — magkalapit ung shoulder blades
to propel or cast in any way, especially to project or propel from the hand by a sudden forward motion or straightening of the arm and wrist
Throwing
tending to be transmitted from one person to another
Catching
to strike, thrust, or hit with the foot
Kicking
the skill of moving a ball along the ground with repeated small kicks or hits
Dribbling
to hit or attack an object forcefully or violently
Hitting/Striking
to hit or kick a moving ball before it touches the ground
Volleying
Mobility designates exercises that will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint
Mobility Training
We tighten all the muscles surrounding the abdomen. As we contract the abdominal muscles, the erector spinae muscles proximately go into joint action and support the back from the rear. In other words, we create a natural belt or girdle that soothes and protects the spine with muscle co-contraction
Bracing the Core
Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they’re just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side
Dead bug series
Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor.
Bird Dog series
A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Your spine is kept in a neutral position and your head, torso, and legs are aligned.
Plank series
The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body, including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders, and back
Squat Series
Bodybuilding lore has people bench press or perform a push-up by holding the shoulder blades in retraction to eliminate the serratus anterior function of scapular protraction. This creates a greater demand on the pecs to bring the humorous into horizontal flexion,
Press up scapular protraction and retraction
enumerate the Mobility Training
- Bracing the Core
- Dead bug series
- Bird Dog series
- Plank series
- Squat Series
- Press up scapular protraction and retraction
