practicum 6: resistance 2 Flashcards
what are the muscles used for a leg press and any contraindications/things to look for?
muscles:
- agonist: quadriceps
- synergist: gluteus maximus, adductor magnus, gastrocnemius
- antagonist: hamstrings
contraindications:
- poor range of motion
- foot and knee position
what are the muscles used for a back squat and any contraindications/things to look for?
muscles:
- agonist: hamstrings, gluteus maximus
- synergist: rectus abdominis
- antagonist: quadriceps
contraindications:
- twisting
- eyes forward
- feet flat
- back straight
- proper form
what are the muscles used for a front squat and any contraindications/things to look for?
muscles:
- agonist: quadriceps femoris, adductors, gluteus maximus
- synergist: Rectus abdominis
- antagonist: hamstrings
contraindications/considerations:
- proper form
- weight too heavy
what are the muscles used for a lunge and any contraindications/things to look for?
muscles:
- agonist: hamstrings, gluteus maximus
- synergist: adductor magnus and soleus
- antagonist: quadriceps, gastrocnemius
what are the muscles used for a leg extension and any contraindications/things to look for?
muscles:
- agonist: quadriceps
- synergist: gluteus maximus, soleus
- antagonist: hamstrings
contraindications/considerations:
- weight too heavy
- control the weight
- not recommended for knee rehab
what are the muscles used for a leg curl and any contraindications/things to look for?
muscles:
- agonist: hamstrings (bicep femoris, semitensinosus, semimembranosus)
- synergist: gastrocnemius, gracillis
- antagonist: quadriceps
contraindications/considerations:
- good for ACL rehab (synergistinc for the ACL)
- weight too heavy
what are the muscles used for a straight leg deadlift and any contraindications/things to look for?
muscles:
- agonist: hamstrings
- synergist: adductor magnus, abdominis
- antagonist: quadriceps
contraindications/considerations:
- poor form (rounded back)
- straight back
- slight bend in the knees
what are the muscles used for a seated calf raise and any contraindications/things to look for?
muscles:
- agonist: soleus
- synergist: gastrocnemius
- antagonist: anterior tibialis
contraindications/considerations:
- low reps for soleus
- weight too heavy = injury risk
what are the muscles used for a standing calf raise and any contraindications/things to look for?
muscles:
- agonist: gastrocnemius
- synergist: soleus
- antagonist: anterior tibialis
contraindications/considerations:
- recommended for children since light impact motions
- range of motion/balance
what are the muscles used for a butt lift (glute bridge) and any contraindications/things to look for?
muscles:
- agonist: gluteus maximus
- synergist: hamstrings
- antagonist: rectus abdominis, quadriceps
contraindications/considerations:
- watch lower back arch
- keep core tight
- make it harder by using a bosu/ball
what are the muscles used for a step up and any contraindications/things to look for?
muscles:
- agonist: quadriceps, gluteus maximus
- synergist: gluteus maximus, addustor, soleus
- antagonist: hamstrings
contraindications/considerations:
- full control of movement
- use taller/small box
what are the muscles used for a kick back and any contraindications/things to look for?
muscles:
- agonist: gluteus maximus
- synergist: biceps femoris
- antagonist: quadriceps
contraindication/considerations:
- poor form
- inactive muscles
what are the muscles used for abductors and any contraindications/things to look for?
muscles:
- agonist: gluteus medius, tensor fascae latae
- synergist: psoas, piriformis, rectus femoris
- antagonis: adductors
contraindications/considerations:
- weight too heavy/light
- using too much momentum
what are the muscles used for adductors and any contraindications/things to look for?
muscles:
- agonist: adductor magnus/longus/brevis
- synergist: gracilis, hamstrings
- antagonist: abductors
contraindications/considerations:
- using too much momentum
- exercise too difficult/easy
