RATIOS FOR DIFFERENT GROUPS OF EXERCISES

Question 1

why is it important to monitor the balance among agonist/antagonist muscle groups

Answer 1

injury prevention
-we don’t want to cause a muscular imbalance

Question 2

hip extensors + flexors

muscles: gluteus maximus, semitendinosus, semimembranosus // iliopsoas, rectus abdominus, tensor fascia lata

Answer 2

1:1

Question 3

elbow extensors + flexors

muscles: tricpes // biceps

Answer 3

1:1

Question 4

trunk extensors + flexors

muscles: erector spinae // iliopsoas, rectus abdominus (global stabilizing core)

Answer 4

1:1

Question 5

ankle inverters + everters

muscles: tibialis anterior // peroneals

Answer 5

1:1

Question 6

hip adductors + abductors

muscles: adductor longus, adductor brevis, adductor magnus, gracilis // tensor fasciae latae, gluteus medius, gluteus maximus

Answer 6

1:1

Question 7

shoulder extensors + flexors

muscles: trapezius, posterior deltoids // anterior deltoids

Answer 7

3:2

Question 8

knee extensors + flexors

muscles: quadriceps // hamstrings (all 3 groups)

Answer 8

3:2

Question 9

shoulder internal + external rotators

muscles: subscapularis // supraspinatus, infraspinatus, teres minor

Answer 9

3:2

Question 10

ankle plantar + dorsiflexors

muscles: gastrocnemius, soleus, plantaris // tibalis anterior, extensor hallucis longus

Answer 10

3:1

Question 11

which imbalance causes plantarfacscitis

Answer 11

ankle plantar + dorsiflexors

Question 12

if you start using 1 exercise a lot in a program…

Answer 12

make sure to counter balance the other muscle